5/3/1 and Grappling 4 fun Log

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  1. Thursday 9/24/15
    BJJ live 8x5:00

    Monday 9/28/15
    Cuff
    DE bench 2x20x45 added minis 3x45 3x95 3x115 10x3x130.5
    DB incline 4x15,16,16,17x60's
    Crocs 8x70 3x12x93.5
    Treadmill 8.5mph
    1) band laterals 3x15,15,16xRed
    Fatz DB Rows 3x7,7,8x53.25's
    2) close grips 3x10x148
    BB curls 3x8,9,9x97.5
    3) push-ups 3x20
    Inverts 3x20

    Band extensions 3 sets
    Face pulls 3 sets


  2. Tuesday 9/29/15
    BJJ drilling 45 minutes
    King of the guard 20 minutes


    Wednesday 9/30/15
    Hips, swings, circles
    DE SSB 8x65 2x65+60 2x125+60 8x2x175
    DL 5x135 5x185 5x235 2x285 11x300
    GHR 4x11x14 chain
    Strap holds 4sets
    Treadmill 8.5mph
    1) lunges 3x6,7,7x27.5's
    Horizontal abs 3x12x90
    2) DB snatch 3x3x62.5
    Land mines 3x8x67.5
    3) 45 hypers 3x21x25

    Decent workout. Had a few more on DL but playing it safe. I'm in range of the yearly goal and in no hurry. Body is feeling good and I don't want to change that.
    •   
       


  3. Thursday 10/1/15
    BJJ live 10x5:00

    Friday 10/2/15
    Cuff and neck
    Bench 2x20x55 8x95 8x115 5x135 5x155 3x175 2x190 12x200 1x210 3x1x210+60
    Pull downs 8x140 4c12x180.5
    Treadmill 8.5mph
    1) incline BB 4x8x147.5
    Strap rows 4x6,7,7,7x140.75
    2) laterals 3x14,14,15x31.25's
    OHP DB 3x6,7,7x45's
    3) 10-counts 3x6x55's

    Band pushdowns and aparts. Good workout.

  4. Monday 10/5/15
    Hips, swings, circles
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 14x282.5 1x297.5 3x1x297.5+60
    SSBGM's 8x115 3x14x136
    Lever bar 10x3 4x12,13,14,15x5.5
    Treadmill 8.5 mph
    1) glutes 3x8x175
    Vert abs 3x12x107.5
    2) bag flips 3x8x120
    Rotations 3x10xMini
    3) 45 hypers 3x21x25

    Good workout. Squats felt really good. Knees felt great. Diclofenac all the way baby.

  5. Wednesday 10/7/15
    Cuff
    DE bench 2x20x5 add mini's 3x45 3x95 3x115 10x3x130.5
    DB press 4x15x71.25's
    Crocs 8x70 3x12,12,13x93.5
    Treadmill 8.5mph
    1) band laterals 3x15,16,16x50
    Fatz DB Rows 3x7,8,8x53.75's
    2) close grips 3x10x150
    BB curls 3x9x97.5
    3) push-ups 3x20
    Inverts 3x20

    Band extensions and face pull 3 sets.


    Good workout.

  6. Thursday 10/8/15
    BJJ live and drilling round mixed together 1 hour.

    Friday 10/9/15
    Hips, swings, circles
    SSB DE box 2x8x65 2x65+60 2x115+60 2x165+60 8x2x195+60
    DL 5x135 5x185 5x235 2x285 10x316.5
    GHR 4x11x14
    Strap holds 4sets
    Treadmill 8.5mph
    1) lunges 3x6x30's
    Horizontal abs 3x12x90.25
    2) DB cleans 3x4x80
    Land mines 3x8x67.5

    Called it there. Tweaked my back a tad on the last DB clean and didn't want to push it. First time that's happened in a long time.

  7. Tuesday 10/13/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 19x181 1x202 5x1x202+60
    Pull downs 8x140 4x12x180.75
    Treadmill 8.5mph
    1) bench 4x6,7,7,8x180.5
    Strap rows 4x7,7,7,8x141
    2) laterals 3x15x32.5's
    DBOHP 3x7,7,8x45's
    3) 10 counts 3x6x55's

    Band pushdowns and pull aparts 3x50
    Wind chime bench 3x10x115

    Good workout. Bench felt great.
  8. 5/3/1 and Grappling 4 fun Log


    Wednesday 10/15/15
    Hips, swings, circles
    SSB Squats 2x8x65 8x135 5x185 5x225 2x245 17x260 1x290 3x1x290+60
    SLDL 8x145 3x12x175.5
    Lever bar 10x3 4x13,14,15,15x5.5
    Treadmill 8.5mph
    1) glutes 3x8x175.5
    Vertical abs 3x12x107.75
    2) log cleans 3x3x168
    Rotations 3x12xMini
    3) 45 hypers 3x21x25

    Good workout. Squats felt solid.

  9. Thursday 10/15/15
    BJJ live 8x5:00

    Friday 10/16/15
    Cuff
    DE bench 2x20x45 3x45+60 3x95+60 3x125+60 10x3x145+60
    DB inclines 4x15x62.5's
    CS rows Palms facing 8x255 3x12,13,13x286.5
    Treadmill 8.5mph
    1) band laterals 3x16x50
    CS fatz 3x6,7,8x245.5
    2) sling shot 3x6,7,8x192
    DB curls 3x9,9,10x46.25's
    3) push-ups 3x20
    Inverts 3x20

    Band extensions and face pulls 3 sets.

    Pretty good workout. Took a little long. Didn't do wind chime bench. May try and bench Monday because I'm only going to get two days next week because of a weekend beach trip. We will see how I feel first though. May be a bit much.

  10. Monday 10/19/15
    Hips, swings, circles
    SSB box 2x8x65 add light bands 2x65 2x115 8x2x127.5
    DL 5x135 5x185 5x235 2x285 14x285
    GHR 4x11x14 chain
    Strap holds 4 sets
    Treadmill 8.5mph
    1) one-leg squats 3x6,7,8x27
    Horizontal abs 3x12x90.25
    2) DB snatch 3x3,3,4x62.5
    Land mines 3x8x67.5
    3) 45 hypers 3x21x25

    Decent workout.
    •   
       


  11. Tuesday 10/20/15
    BJJ drilling 45 minutes
    Live 3x5:00

    Wednesday 10/21/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x185 17x191 1x207 4x1x207+60
    Pull downs 8x140 4x12x181
    Treadmill 8.5mph
    1) incline BB 4x8,8,8,9x148
    Strap rows 4x7,7,8,8x141.25
    2) DB laterals 3x15x32.5's
    DB OHP 3x7,9,10x45's
    3) 10-counts 3x6x55's

    Band pushdow said and pull aparts 3 sets
    Wind chime bench 3 sets.

    Really good workout. 2-3 more reps on bench than I was expecting. Off until Monday. Weekend beach trip starting after work tomorrow. If the daughter isn't sick. Otherwise we are gonna get a late start.

  12. Tuesday 10/27/15
    Hips, swings, circles
    SSB squats 2x8x65 8x135 5x185 5x225 3x265 12x275 1x297.5 3x1x297.5+60
    SLDL 8x145 3x12,13,13x175.5
    Lever Bar 10x3 4x14,15,15,15x5.5

    Called it there. Not feeling great. I really need to start eating better. That's a big part of the problem.

  13. Wednesday 10/28/15
    Cuff
    DE bench 2x20x45 3x45+67 3x95+67 3x125+67 10x3x145+67
    CS rows 8x255 3x13x287
    DB bench 4x12x72.5's
    Treadmill 8.5 mph
    1) band laterals 3x16,16,17x50
    CS fats 3x7,7,8x246
    2) along shot 3x7,8,8x192.5
    DB curls 3x9,10,10x46.25's
    3) push-ups 3x10x14
    Inverts 3x10x14

    Band extensions and face pulls 3 sets.

    Good workout. Feeling much better.

  14. Thursday 10/29/15
    BJJ live 8x5:00

    Friday 10/30/15
    Hips, swings, circles
    SSB DE squats 2x8x65 add lights 2x65 2x115 8x2x147.5
    DL 5x135 5x185 5x235 2x285 12x301.5
    GHR 4x11x14 chains
    Treadmill 8.5mph
    1) single leg squats 3x7,7,8x28
    Horizontal abs 3x12x90.25
    2) DB cleans 3x4x80
    Land mines 3x8x67.5
    3) 45 hypers
  15. 5/3/1 and Grappling 4 fun Log


    Monday 11/2/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 12x202 1x212.5 3x1x212.5+67
    Pull downs 8x140 4x12x181.75
    Treadmill 8.5mph
    1) flat bench 4x7,7,7,8x181
    Strap rows 4x7,8,8,8x141.5
    2) Laterals 3x15x32.5's
    OHPDB's 3x8,9,10x45's
    3) 10-counts 3x6x55's

    Band pushdowns and pull apart 3x50.

    Pretty good workout. Was hoping for an extra rep on bench but didn't get it. Still a small formula PR for the cycle. I'll take it. Squats tomorrow before practice. I have parent/teacher conferences Wednesday and Thursday so I'll be out of the gym until Friday night.

  16. Tuesday 11/3/15
    Hips, swings, circles
    SSB squats 2x8x65 8x135 5x185 5x225 3x275 9x290
    SLDL 8x145 3x13x175.5
    Lever bar 10x3 4x15x5.5
    Treadmill 8.5mph
    1) glutes 3x8x175.5
    Vertical abs 3x12x107.75
    2) bag flips 3x8x125
    Rotations 3x10xMini
    3) 45 hypers 3x22x25

    BJJ drilling 45 minutes.
    Live 15 minutes.

  17. Friday 11/5/15
    Cuff
    DE bench 2x20x45 3x45+74 3x95+74 3x125+74 10x3x145+74
    DB inclines 4x15x62.5's
    CS rows 8x255 3x13,13,14x287.5
    Treadmill 8.5
    1) band laterals 3x16,17,17x50
    CS fatz 3x8x246.5
    2) sling shot 3x8x193
    DB curls 3x6x47.5's
    3) push-ups 3x10,10,11x14
    Inverts 3x10,10,11x14


    Band extensions and face pulls three sets each. Rotator reliever 2 sets.

  18. Monday 11/9/15
    Hips, swings, circles
    SSB DE 2x8x65 add lights 2x65 2x115 2x145 8x2x177.5
    DL 5x135 5x185 5x235 2x285 2x305 10x318.5
    GHR 4x11x14
    Treadmill 8.5mph
    1) 1-legged squats 3x8x29
    Horizontal abs 3x12x91

    Called it there. Back was hurting some and I'm not taking any chances over some assistance work. It's still sore and uncomfortable today so it was probably a good call.

  19. Tuesday 11/10/15
    BJJ drilling 45 minutes of chokes.
    Live 15 minutes

    Wednesday 11/11/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 17x185
    Pull downs 8x140 3x13x182
    Treadmill 8.5mph
    1) incline BB 3x9x148.5
    Strap rows 3x8x141.75
    2) laterals 3x15x32.5's
    OHPDB's 3x9,9,10x45's
    3) 10-counts fatz 3x6,7,7x25's

    Band pushdowns and pull aparts 3x50
    Rotator reliever 2 sets.

    Very good workout. Dropped some volume on a few things. With wrestling starting I'm not gonna have as much time for the next few months. Took about 20 minutes off. Also changed to fatz 10-counts. Getting some tendinitis in the forearms so this will hopefully help while still keeping me working.

  20. Thursday 11/12/15
    BJJ live 10x5:00

    Friday 11/13/15
    Hips, swings, circles
    SSB squats 2x8x65 8x135 5x185 5x225 3x245 17x263.5
    SSBGM's 8x115 3x14,14,15x136.5
    Lever bar 10x3.25 3x8x5.75
    Treadmill 8.5mph
    1) glutes 3x8x176
    Vertical Abs 3x12x108
    2) log cleans 3x3x168
    Rotations 3x10xmini
    3) 45 hypers 3x22x25

    Pretty good workout. Having some more tendinitis issues in my Achilles and it's also started in my forearms. Going to have to start addressing it more seriously. BJJ tomorrow. Last one before wrestling season. I'm hoping to arrange some Sunday sessions at the gym during the season. I'm set on competing in gi masters worlds next fall and I want to be up and running as soon as wrestling is over. No getting back into it this year.

  21. Saturday 11/14/15
    BJJ drilling 1 hour.
    Live 3x5:00

    Friday 11/20/15
    Cuff
    DE bench 2x20x45 added mini's 3x45 3x95 3x115 10x3x131
    DB bench 4x12,12,13,13x72.5's
    CS rows 8x255 3x13x300.5
    Treadmill 8.5mph
    1) band laterals 3x17x50
    CS fats 3x7,8,8x248.5
    2) reverse green bench 3x7,8,8x208
    Underhand Chins 3x6xBW
    3) push-ups 3x10,11,11x14
    Inverts 3x10,11,11x14

    Bench extensions and face pulls 3x50

    Pretty good workout. I'll be sore tomorrow. I've been off since last Friday with a tweaked back. I don't know what happened. Didn't happen in the weight room. Just started hurting Saturday after rolling and got worse until Monday. Took until today to recover. I never 'hurt' it so I don't even know how it happened. First time I've had trouble with it in like a year.

  22. Monday 11/23/15
    Hips, swings, circles
    SSB DE 2x8x65 2x65+80 2x115+80 8x2x155+80
    DL 5x135 5x185 5x235 2x275 12x289
    GHR 4x11x14
    Treadmill 8.5mph
    1) step-ups 3x6x69
    Horizontal abs 3x12x91.25
    2) DB snatch 3x3x62.5
    Land mines 3x8x67.5
    3) 45 hypers 3x22x25
  23. 5/3/1 and Grappling 4 fun Log


    Wednesday 11/25/15
    Cuff and neck
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x185 14x196
    Pull downs 8x140 3x13x182.25
    Treadmill 8.5mph
    1) bench 3x8x181.5
    Strap rows 3x8x142
    2) laterals 3x15x32.5's
    OHPDB 3x10x45's
    3) fatz 10-counts 3x7,7,8x25's

    Bands pushdowns and pull aparts 3x50.

    Pretty good considering it's been 2+weeks since I did a BB bench day. Squats Friday.

    Started resting the fat bar on my Achilles for a few minutes and it seems to be helping with the tendinitis. The forearm is a different story. It seems to be getting worse.

  24. Friday 11/27/15
    Hips, swings, circles, Achilles tempering.
    SSB squats 2x8x65 8x135 5x185 5x225 2x265 14x279
    SSBGM's 8x115 3x14,15,15x136.5
    Lever bar 10x3.25 3x8,8,9x5.75

    Called it there. Back was pumped to the limit. Felt decent but now it's really sore and uncomfortable today. Not sure what the solution is yet.

  25. Monday 11/30/15
    Cuff and Achilles
    DE bench 2x20x45 added lights 3x45 3x95 3x115 10x3x131
    DB inclines 3x15,16,16x62.5's
    CS rows 8x255 3x13x301
    Treadmill 8.5mph
    1) band laterals 3x8x60
    CS fatz 3x8x249
    2) reverse band bench 3x8x208.5
    Axle rows 3x10x60
    3) push-ups 3x11x14
    Inverts 3x11x14

    Band extensions and face pulls 3x50

    Decent workout. Tendinitis in the forearm is getting really bad. I need to come up with something soon.

  26. Tuesday 12/1/15
    Hips, swings, Achilles
    SSB DE 2x8x65 2x65+80 2x115+80 2x155+80 8x2x175+80
    DL 5x135 5x185 5x235 2x285 12x306
    GHR 4x11x14
    Treadmill 8.5mph
    1) step-ups 3x6x70
    Horizontal abs 3x12x91.5
    2) DB cleans 3x4x80
    Land mines 3x8x67.5
    3) 45 hypers 3x22x25

  27. Thursday 12/3/15
    Cuff, neck, Achilles
    Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 12x206.5
    Pull downs 8x140 3x13x182.5
    Treadmill 8.5mph
    1) incline BB 3x8,9,9x149
    Strap rows 3x8x142.5
    2) laterals 3x8x35's
    OHPDB 3x6x46.25's
    3) 10-counts 3x7,8,8x25's

    Band pushdowns and pull aparts 3x50

    Pretty good workout. Bench is moving up still. Taking a small jump next cycle. I am less than a pound away from my year end goal and I don't want to miss it.

    Going to roll Sunday and I hope to get a squat workout in later in the day.

  28. Wednesday 12/9/15
    Hips, swings, circles
    SSB squats 2x8x65 8x135 5x185 5x225 2x275 11x295
    SSBGM's 8x115 3x15x136.5
    Lever bar 10x3.25 3x8,9,9x5.75
    Treadmill 8.5mph
    1) glute bridge 3x8x176
    Vertical abs 3x12x108
    2) bag flips 3x4x120
    Rotations 3x10x30 band
    3) 45 hypers 3x22,22,23x25

    Achilles tempering 2:30x70

    Decent workout. Missed Monday, just too tired. Long weekend of wrestling and little sleep, then on top of it I couldn't sleep Sunday nigh and had a match last night. Upper body Friday night and hopefully deadlift either Saturday or more likely Sunday.

  29. strong squats dude

  30. Thanks. They are coming back. I'm playing it slow and safe in my old age. Hahaha.

    Friday 12/11/15
    Cuff
    DE bench 2x20x45 add mini's 3x45 3x95 3x115 10x3x130.5
    DB flat 3x13,14,14x72.5's
    CS rows 8x255 3x13x301.5
    Achilles tempering 3:00@75
    Treadmill 8.5mph
    1) band laterals 3x8,8,9x60
    CS fatz 3x8x250
    2) reverse green mid 3x8x209
    Axle rows 3x12x65
    3) push-ups 3x11x14
    Inverts 3x11x14

    Band extensions and face pulls 3x50.


    Pretty good workout. Almost bailed and did it tomorrow, glad I didn't.
  

  
 

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