5/3/1 and Grappling 4 fun Log

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  1. Thursday 10/30/14

    DL 2x5x135 10x185
    GHR 4x12xSingle Mini
    Lever bar 5x20x2.5
    Treadmill 7mph
    1) KB swings 3x8x55.5
    Vertical abs 3x12x100
    2) DB snatch 3x3x57
    Side bends 3x11,12,12x50
    3) glute bridge 3x8x146

    Calves.

    Easy workout. DL felt good. Gonna go slow and steady with low volume. Off until Sunday.


  2. Monday 11/3/14

    Cuff and neck
    Bench 2x20x45 8x95 8x135 added sling shot 3x185 3x205 4x3x215 2x3x225 1x235 1x245 1x255 called it here
    Chins 6x9,9,10,10,10,10xBW
    Treadmill 7mph
    1) fats bench 3x8,8,9x174
    Strap rows 3x10x126.75
    2) laterals 3x13x36.25's
    Shrugs 3x8x197.5
    3) 10-counts 3x4x52.5's
    GHR sit-ups 2x10x20.5

    Extra triceps and reverse band flies.

    Decent workout. May have had a bit more in the sling shot but shoulder was getting fatigued. I have another week before I rotate. Squat either tomorrow or Thursday depending on work schedule.
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  3. Friday 11/7/14

    Hips and adductors
    SSB squats 2x8x65 8x115 11x155
    SSBGM's 8x95 5x115 3x12x130.5
    Lever bar 5x20x2.5
    Treadmill 7mph
    1) reverse hypers 3x10x140
    Horizontal abs 3x12x81
    2) log cleans 3x3x160.5
    Land mines 3x8x62.5
    3) 45 hypers 3x15x9

    Calves.

    Easy workout. Couldn't get in the gym until today because of two 13 hour days at work.

  4. Monday 11/10/14

    Cuff
    DE bench 2x20x45 added Mini's 3x45 3x95 3x115 5x3x126.5 mid 5x3x126.5 pinky
    OHP barbell 8x45 5x95 5x115 3x15x121.5
    CS rows 8x245 3x15x280
    Treadmill 7mph
    1) log 3x7x126
    CS fat rows 3x9,9,10x237.5
    2) reverse green bench 3x7,7,8x202.5
    DB curls 3x7,7,8x51.25's
    3) push-ups 3x15,15,16x20
    Inverts 3x12,12,13x20
    GHR sit-ups 2x10x20.75

    Extra triceps and scap work.

  5. Tuesday 11/11/14

    Hips, swings, addictions, flexors
    DL 3x5x135 5x165 11x195
    GHR 4x12xSingle mini
    Lever bar 5x20x2.5
    Treadmill 7mph
    1) KB swings 3x8x56
    Vertical abs 3x12x100.25
    2) DB Cleans 3x3x71
    Side bends 3x12x50
    3) glute bridges 3x8x146.5

    Done. Easy workout. A day early so I can get some stuff done around the house tomorrow.
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  6. Friday 11/14/14

    Cuff
    Bench 2x20x45 8x95 8x135 added sling shot 3x185 3x205 5x3x225 1x240 1x250 1x260 1x270 15 lb PR
    Pull downs 8x100 8x150 4x12x180
    Treadmill 7.1mph
    1) DB bench 3x8x75's
    Strap rows 3x6x130
    2)laterals 3x13,13,14x36.25's
    Shrugs 3x6x205
    3) 10-counts 3x3,3,4x52.5's

    Extra triceps and band pulls.

    Good workout. 15 pound PR on sling shot.

  7. Quote Originally Posted by Mr.Sinister View Post
    Friday 11/14/14

    Cuff
    Bench 2x20x45 8x95 8x135 added sling shot 3x185 3x205 5x3x225 1x240 1x250 1x260 1x270 15 lb PR
    Pull downs 8x100 8x150 4x12x180
    Treadmill 7.1mph
    1) DB bench 3x8x75's
    Strap rows 3x6x130
    2)laterals 3x13,13,14x36.25's
    Shrugs 3x6x205
    3) 10-counts 3x3,3,4x52.5's

    Extra triceps and band pulls.

    Good workout. 15 pound PR on sling shot.
    Wow nice PR on the bench dude.

  8. Thanks. Slingshot takes some getting used to.


    Tuesday 11/18/14
    Hips, swings, adductors, flexors
    SSB squats 2x8x65 8x115 5x145 13x165
    SSBGM's 8x95 5x115 3x12x130
    Lever bar 5x20x2.5
    Treadmill [email protected]%
    1) reverse hypers 3x10x140
    Horizontal Abs 3x12x81.5
    2) bag flips 3x4x128
    Land mines 3x8x62.75
    3) 45 hypers 3x15x10

    Calves.

  9. Thursday 11/20/14

    Cuff
    DE bench 2x20x45 added minis 3x45 3x95 3x115 4x3x128 mid 4x3x127 pinky
    Singles 135 155 175 187.5 2.5 lb PR with the minis
    OHP 8x45 5x95 5x115 3x15x122
    CS rows 8x245 3x12x280.5
    Treadmill 7.1mph
    1) strict OHP standing 3x10x80
    CS rows fats 3x6x240
    2) reverse green bench 3x7,8,8x203
    DB curls 3x8x51.25's
    3) push-ups 3x15,16,16x20
    Inverts 3x12,13,13x20
    GHR sit-ups 2x10x21.25

    Called it there. Decent day. 2.5pound PR on the band bench.

  10. Saturday 11/22/14

    Hips, swings,adductors, flexors.
    DL 2x5x135 5x175 13x205
    GHR 4x12xSingle mini
    Lever bar 5x12x3.75
    Treadmill 7.1mph
    1) KB Swings 3x.8x57
    Vertical abs 3x12x101.25
    2) DB snatch 3x3x57
    Side Bends 3x12x50
    3) Glute Bridge 3x8x146.5

    Decent. No pain on DL in knees, hips, or groin. Slow and steady on them. End of third cycle of conjugate for upper body. Inclines with a slightly narrow grip next cycle.

  11. Tuesday 11/25/14

    Cuff and neck
    Incline 2x20x45 5x95 5x135 3x155 4x3x175 2x3x180 2x3x185
    Chins 6x9,10,10,10,10 ,10xBW
    Treadmill 7.2mph
    1) Fatz bench 3x6x180
    Strap rows 3x6x130.25
    2) laterals 3x14x36.25's
    Shrugs 3x6x205.5
    3) 10-counts 3x3x55's
    GHR sit-ups 2x10x21.5

    Extra triceps and scap work. Decent session. First time on the incline in about 10 years. Squats tomorrow so I can have Thursday off to eat.

  12. Wednesday 11/26/14

    Hips, swings, adductors, flexors
    SSB squats 2x8x65 8x115 5x135 15x175
    SLDL 8x95 5x135 3x15x157.5
    Lever bar 5x12,14,16,17,18x3.75
    Treadmill 7.2mph
    1) reverse hypers 3x10x140.25
    Horizontal abs 3x12x82
    2) log cleans 3x3x161
    Land mines 3x8x63
    3) 45 hypers 3x15x11

    Decent workout. Nothing very notable. Groin does not seem to be improving and Knees are sore, but otherwise good.

  13. Friday 11/28/14

    Cuff
    DE Bench 2x20x45 3x45+100 3x95+100 3x115+100 5x3x135+100 mid 5x3x135+100 pinky
    DBOHP 8x26's 5x45's 3x13,13,14x55's
    CS Rows 8x245 3x12x295
    Treadmill 7.2 mph
    1) strict axle OHP 3x10x81.5
    CS Fatz 3x7x245
    2) 4-board Fatz 3x7x195
    BB curls 3x6,7,8x90
    3) push-ups 3x12x21.25
    Inverts 3x10x31.25
    GHR sit-ups 2x10x21.75

    Decent workout. Bought 55# dumbells cost a fortune for iron these days.

  14. Monday 12/1/14

    DL 2x5x135 5x175 14x215
    GHR 4x12xSingle mini
    Lever bar 5x14,16,17,18,19x3.75
    Treadmill 7.2mph
    1) KB swings 3x8x57.5
    Vertical abs 3x12x101.5
    2) DB Cleans 3x3x71.5
    Side bends 3x12x50
    3) Glute Bridge 3x6x152.5

    Easy day. Slow and steady on the DL.

  15. Tuesday 12/2/14

    Cuff
    Incline 2x15x45 8x95 5x135 3x160 4x3x180 2x3x185 3x190 3x200
    Pulldowns 8x100 8x150 4x12x180.25
    Treadmill 7.3mph
    1) DB Bench 3x9x75's
    Strap rows 3x6x130.5
    2) laterals 3x14,14,15x36.25's
    Shrugs 3x6x206
    3) 10-counts 3x3,3,4x55's
    GHR sit-ups 2x6x25

    Extra triceps and scap work. Decent session. Triple at 200 was supposed to be a single so that was a nice surprise. Have decided to permanently move my bench grip in to pinky on the rings. Hard to argue with the numbers (for me that is) I've been hitting lately.

  16. Friday 12/6/14

    Hips, swings, adductors, flexors
    SSB Squats 2x8x65 8x95 5x155 18x185
    SLDL 8x95 5x135 3x11,11,12x165
    Lever bar 5x16,17,18,19,19x3.75
    Treadmill 7.3mph
    1) reverse hypers 3x10x140.5
    Horizontal abs 3x12x82.25
    2) bag flips 3x4,4,6x128
    Land mines 3x8x63.25
    3) 45 hypers 3x15x12

    Done.

  17. Subbed
    Not a rep but a fan of Finaflex.

  18. Tuesday 12/8/14

    Cuff
    DE bench 2x20x45 3x45+100 3x95+100 3x115+100 5x3x135.5+100 mid 5x3x135.5+100
    OHP DB 8x25's 5x45's 3x13,14,14x55's
    CS Rows 3x12x295.5
    Treadmill 7.3mph
    1) Strict Axle OHP 3x10x83
    CS Fatz 3x7x245.5
    2) 4-board mid 3x7x197.5
    BB curls 3x7x92


    Cut it there. Was a little short on time. Had a wrestling match to get to, plus my shoulders needed the break. May have to dump chins again. I think it may be the problem. Sucks. I was just getting back to being decent at them.

  19. Thursday 12/11/14

    Hips, swings, flexors, adduction
    DL 2x5x135 5x185 10x235
    GHR 4x12xSingle mini+.5
    Lever bar 5x17,18,19,20,20x3.75
    Treadmill 7.3mph
    1) KB swings 3x8x58.25
    Vertical abs 3x12x101.5
    2) DB snatch 3x3x57.75
    Side bends 3x12x50
    3) Glute Bridge 3x6x153.5

  20. Saturday 12/12/14

    Cuff and neck
    Inclines 2x15x45 8x95 5x135 3x160 4x3x185 3x195 3x205 1x215 1x225 PR
    Pull downs 8x100 8x150 4x12x180.5
    Treadmill 7.4mph
    1) Fatz bench 3x6,6,7x180.5
    Strap rows 3x6x131
    2) laterals 3x14,14,15x36.25's
    Shrugs 3x6x207
    3) 10-counts 3x3,4,4x55's
    GHR sit-ups 2x6,7x25

    Extra triceps and scap work.

  21. Monday 12/15/14

    Hips, adductors, swings, flexors
    SSB squats 2x8x65 8x135 5x185 3x205 10x225
    SLDL 8x95 5x145 3x12x165.5
    Lever bar 5x18,19,20,20,20x3.75
    Treadmill 7.4mph
    1) reverse hypers 3x10x140.5
    Horizontal abs 3x12x82.75
    2) log cleans 3x3x162
    Land mines 3x8x63.5
    3) 45 hypers 3x15x13

    Quick night. Not sure when I'll get back into the gym. Hopefully Wednesday, if not then not until Saturday. Have matches twice this week and then tickets for the Penn State match Friday night.

  22. Great job on the PR man.
    Not a rep but a fan of Finaflex.

  23. Friday 12/19/14

    Cuff
    DE bench 2x20x45 3x45+100 3x95+100 3x115+100 5x3x136+100 mid 5x3x136+100 pinky
    OHPDB 8x25's 5x45's 3x14x55's
    CS rows 8x255 3x12x296
    Treadmill 7.4mph
    1) Strict axle OHP 3x8x88
    CS Fatz 3x7x246
    2) 4-board 3x7x198
    BB curls 3x6,6,7x95
    3) push-ups 3x12x21.5
    Inverts 3x10x21.5
    GHR sit-ups 2x7x25


    Extra triceps and scap work. Then went and watched penn state scrape one out over VT. Came down to Lawson getting an escape with 2 seconds left at heavyweight.

  24. Monday 12/22/14

    Hips, adductors, swings, flexors
    DL 2x5x135 5x185 5x225 10x245
    GHR 4x10xSingle mini +2.5
    Lever bar 5x20x3.75
    Treadmill 7.4mph
    1) KB swings 3x8x60
    Vertical abs 3x12x102
    2) DB cleans 3x3x71.75
    Side bends 3x12x51.25's
    3) Glute Bridge 3x7x155

  25. Wednesday 12/24/14

    Cuff and neck
    Bench 2x20x45 8x95 5x135 added reverse greens 3x185 3x225 4x3x265 4x3x270
    Pull downs 8x100 8x150 4x12x171
    Treadmill 7.5mph
    1) DB Bench 3x10,10,9x75's
    Strap rows 3x6,6,7x131.25
    2) laterals 3x14,15,15x36.25's
    Shrugs 3x6x207
    3) 10-counts 3x4x55's
    GHR sit-ups 2x7x25

    Extra triceps and scap work. Decent workout. Left shoulder is really bugging. Going to start some glucosamine and chondroitin this week. Hopefully it helps. TB-500 hopefully in the spring.
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