5/3/1 and Grappling 4 fun Log

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  1. how often do you train BJJ?
    BJJ = life

  2. Usually three days a week, but I haven't trained in 2 months because we are moving. I'm scheduled to start teaching no Gi on Saturdays again 2nd week of may, and I plan on having my new place up and running by the first of June. I'll probably do some extra training once summer comes. I'm moving a lot closer to the two gyms I go to, so I'm planning on getting some extra rolling in, especially in the Gi.

  3. teaching, thats awesome bro! how many years have you trained/what belt?
    BJJ = life

  4. Thursday 4/14/11
    Shoulder Complex, Dislocates
    Bench Press 2x20x45 5x95 5x115 5x115 3x135 3x150 14x168 1/2
    Chins 4x15,15,14,14xBW supersetted with
    Bench 3x12x140
    Standing Laterals 3x13,14,14x37 1/2's
    Skull Crushers 8x65 3x15,15,16x91
    Lever Bar 5x5 3x13,13,13x7 1/2's supersetted with
    Standing Calves 4x20,21,22,23x130

    :40 sec @ 7.0 mph @ 0%
    1)10 counts 3x5,5,5x25"s
    2) Fat Gripz DB Rows 3x8,8,8x40's
    3) Sprints [email protected] mph @0%

    I started NHB back in the late 90's but it was pretty much on our own, garage type, there was nowhere to train back then. I fought and stuff for a few years but did pretty mediocre. I couldn't get the training I needed to compete on the level I was at. Gave it up in 2001 and went into lifting. Got sucked back in in around 2006 with real instructors.
    I don't have a BJJ belt, I have a purple in Combat Sambo from my old instructor, he's a Gokor guy who is also with Llyod Irvin. He gave me belts based on competition performance and by the time he left I was able to win at the advanced level in competition. I only teach the no-gi and it's with an MMA flavor. I'm gonna start working some Gi this summer, I want to try and get a Blue belt in BJJ before I'm too old and broken down. The BB at our mother school said he'd start me at white with 2 stripes because of my no-gi training. I've done pretty well in no-gi competition since I started it. I'm a little worried about the gi. I envision myself hog tied with my own belt and being forced to scream uncle like Flick from A Christmas Story.

  5. hahaha at first thats how it feels but you get used to it very quickly. i actually feel more comfortable in GI, you never get any mat burn. plus the grip benefits are tremendous. about 80% of my submissions in the gi are with the gi itself, its that useful.
    BJJ = life

  6. Saturday 4/16/11
    Hip circles, Dislocates
    Squats 2x8x45 3x95 3x115 3x135 3x150 3x170 18x193 1/2
    SSB GM's 8x45 3x15,18,18x95
    Reverse Hypers 3x11,12,12x60 1/2 with
    BB Shrugs 3x11,11,10x185 1/2 with
    Ab Wheel 3x6,6,6x21 chains

    Conditioning Circuit

    :40 sec @ 7.0mph
    1) Axle Cleans 3x6,6,6x60
    2) Sprints [email protected]

    Going to go real slow on the cleans. I have been doing DB Cleans for conditioning for a long time but I haven't cleaned a bar in a long time. Had two friends fighting Thai last night. One guy had an exhibition because his guy was 15lbs over weight. Yes, 15 lbs. As a coach I would have beat the **** out of him at they weigh ins if he was my guy. I don't think there is an excuse to be over at all, but 15lbs.??? I wouldn't let him fight for a long time. That reflects on you as a coach and your team as a whole. Our guy looked good in the exhibition. Our other guy won a very convincing decision on a solid performance.

  7. Tuesday 4/19/11
    Shoulder Complex, Dislocates
    DE Bench 2x20x45 2x3x45+87chains 2x3x95 1/2+87chains
    Military 8x45 5x75 3x95 3x110 15x121 1/2
    CS Rows (palms facing) 4x15,16,17,17x226 1/2 supersetted with
    Military Press 3x12,12,12,110
    4 Boards 5x135 3x10,11,11,175
    Fat Gripz Curls 3x8,9,9x41 1/4's

    Conditioning Circuit
    :[email protected]
    1) Dips 3x12,12,12xBW
    2) Sled Pulls 3x2,2,2x135
    3) Sprints [email protected]

    Got my Prowler plans to my guy Saturday night. Hopefully I'll have something to use in a few weeks. Pitbull guy cashed my check so I expect a log to arrive in a few weeks. Next is the stone mold then some 2" ropes.

  8. Wednesday 4/20/11
    Hip Circles, Dislocates
    DE Box Squats 2x8x45 2x2x45+94chains 6x2x98+94chains
    DL 3x135 3x165 3x195 17x216 1 1/2" mat Hook Grip(added the belt this week)
    Lunges 3x8,8,8x41 1/4's
    Reverse Hypers 3x12,12,12x60 3/4 supersetted with
    Fat Gripz Holds 3x18,20,20 sec x 70's
    GHR 3x6,6,6xMonster and Micro assist supersetted with
    Ab Strap 3x9,9,9x70 1/4

    Conditioning Sprints :40/:20
    [email protected]
    [email protected]
    [email protected]

    Off until at least Monday, maybe Wednesday. This weekend is moving day. I'm not sure when I'll have internet access in the new house, so not sure how often I will be updating for a bit. Hopefully I can do some from my phone.

  9. Still off from working out. I was hoping to get back tomorrow but I just spent two hours trying to get the gym organized and it hardly seems like I made a dent. May be another two or three days. On the plus side I did get my 25 lb bumper plates and the new log bar in. Hoping to try it out next week on OHP day.

  10. Thursday 4/28/11
    Shoulder complex, dislocates
    Bench 2x20x45 5x95 5x115 5x140 3x160 8x177 1/2
    Chins 4x15,15,15,14x BW supersetted with
    Bench 3x12,12,13x140
    Standing Laterals 3x15x37 1/2's
    Skull Crushers 8x65 3x12,12,11x92 1/2
    Lever bar 5x5 3x5x7 3/4 supersetted with
    Standing calves 4x22,23,24,24x130 1/2

    Conditioning circuit
    Treadmill :40sec @7.0 mph
    1) 10 count pushups 3x6,5,5x25 5/8's
    2) Fat Gripz Rows 3x8,9,10x40 5/8's
    3) sprints [email protected] mph

    First workout in new garage. Also first workout I missed by targets and I did it by a bunch. I'm chalking it up to moving and not eating much. I'm gonna take a smaller jump than usual.

  11. Friday 4/29/11
    Hip circles, dislocates
    Squats 2x8x45 5x95 5x115 5x135 5x160 3x185 15x205
    SSB GM 8x65 3x15x100
    Reverse Hypers 3x12,12,13x61 supersetted with
    BB Shrugs 3x12,13,14x185 supersetted with
    Ab Strap Pulldowns 3x9,9,10x70 1/2

    Conditioning circuit
    Treadmill :40 sec @7.0 mph
    1) axle cleans 3x7,7,7x62 1/2
    2) sprints [email protected] mph

    This posting from my phone is a pain in the ass. They'll be short and sweet till I get access again.
    Last edited by Mr.Sinister; 04-29-2011 at 10:46 PM. Reason: Spelling

  12. Monday 5/2/11
    Shoulder complex, dislocates
    DE bench 2x20x45. 2x3x45+87 6x3x96+87
    military 8x45 5x75 5x100 3x115 12x128
    CS Rows 4x12,13,14,15x235 supersetted with
    Log Press 5x55 3x10,10,12x75
    4-board press 5x135 3x11,12,11x176
    Standing calves 4x15,16,17,18x135 supersetted with
    Fat grips DB curls 3x9x41 1/4's

    Conditioning circuit
    Treadmill :40 seconds @7.0
    1) dips 3x14xbw
    2) low pulley wide fat grips 3x10,11,12x100
    3) sprints [email protected] mph

    Log press went decent. Weight wasn't a big problem balance was the issue.

  13. Wednesday 5/4/11
    DE squats 2x8x45 2x2x45+97 2x2x98+97
    DL off 1 1/2 mats 5x135 5x165 5x185 3x205 16x228
    Lunges 3x8,9,9x41 1/4's
    GHR 3x9,10,10xmonster and micro assist supersetted with
    Rolling thunder 3x20,21,22 seconds x70 supersetted with
    Ab wheel 3x6,7,7x21

    Conditioning circuit treadmill :40 seconds @7.0 mph
    1) stack lifts 3x6,6,6x70
    2) sprints [email protected] mph

    Feeling good. Missing rolling. The stack lift is to replicate stone lifting until I get a stone mold. Basically it's the stone trainer from EliteFTS. Have to spot load a power meet Saturday. Anybody in central PA stop into the Bigler civic center and you can see the longest running, uninterupted bench/deadlift meet in the world. ADAU Powerlifting.

  14. yeah man i cant imagine not being able to train bjj. feels like if you miss one day you miss a week
    BJJ = life

  15. Thursday 5/5/11
    Shoulder complex, dislocates
    Bench 2x20x45 5x95 5x115 5x140 14x160 1/2
    Underhand pullups 4x14,14,14,14xBW supersetted with
    Bench 3x13,13,13x140 1/2
    Seated Laterals 3x14,14,15x30's
    Straight bar pushdowns 3x17,18,15x70 1/4
    Lever Bar 5x5 3x5,5,6x7 3/4 supersetted with
    Standing calves 4x15,17,18,19x135 1/2

    Conditioning circuit
    Treadmill :40 seconds @7.0mph
    1) 10 counts 3x6,6,6x25 5/8's
    2) fat gripz croc rows 3x8,9,10x40 5/8
    3) sprints [email protected] mph

    Then max effort grass cutting. Out of the last 45 days it has rained at least 38. I had a jungle going outback.
    On the BJJ you're right. I feel like I've missed everything and everybody is already a milemahead of me. Problem is I may be out longer than I thought. Garage renovations are gonna be more than I had hoped.
    Last edited by Mr.Sinister; 05-05-2011 at 08:28 PM. Reason: Spelling

  16. New working maximums
    Bench 188.5
    Squat 222.5
    Military 137
    Deadlift 250

  17. Monday 5/9/11
    Hip circles kneeling and standing, dislocates
    Squats 2x8x45 5x95 5x115 5x145 5x165 18x190
    Stiff legged DL 3x11,12,13x162 1/2
    Reverse Hypers 3x12,13,13x61 1/2 supersetted with
    Barbell Shrugs 3x13,13,14x185 1/2 supersetted with
    An strap Pulldowns 3x10,10,11x71 3/4

    Conditioning circuit
    Treadmill :40 @7.0 mph
    1) Axle Cleans 3x7,7,8x70
    2) sprints [email protected] mph

    Decent workout. Things are improving slowly, but very steadily. Weight dropped down a bit. Hovering around 187-188 without any diet. Eating whatever I want pretty much, just making sure I'm getting close to 200 grams of protein every day.

  18. Wednesday 5/11/11
    Shoulder complex, dislocates
    DE bench 2x20x45 2x3x45minis 6x3x75minis
    Military press 8x45 5x65 5x90 5x105 14x117 1/2
    Croc rows 4x12,13,15,15x57 1/2 supersetted with
    Log Press 3x10,12,13x85
    Pin Press 5x135 3x12,12,13x177 1/2 supersetted with
    Fat Gripz Curls 3x9,10,10x85 1/2

    Conditioning circuit treadmill :40 sec @7.1 mph
    1) Dips 3x16,15,15xBW
    2) Fat Gripz Low Pulley 3x10,10,10x110
    3) Sprints [email protected] mph

  19. Friday 5/13/11
    Hip circles, dislocates
    DE Box Squats 2x8x45 2x2x45 light bands 6x2x95 light bands
    DL 5x135 5x165 5x185 20x212 1/2 2" mats and hook grip
    Step-ups 3x9,10,11x42 1/2's
    GHR 3x12,13,15xmini and micro assist supersetted with
    Rolling Thunder 3x22,22,25x70 1/4 supersetted with
    Ab Wheel 3x7,7,4x20

    Conditioning circuit treadmill :40 seconds at 7.0 mph
    1) stack lift 3x7,8,9x75
    2) sprints [email protected] mph
    3) sprints [email protected] mph @1% incline

    Slow and steady is paying off. Need my prowler to get done.

  20. Monday 5/16/11
    Shoulder complex, dislocates
    Bench 2x20x45 5x95 5x115 3x130 3x150 11x170
    Underhand chins 4x14,15,15,14xBW supersetted with
    Bench 3x13,13,15x141
    Seated laterals 3x16,17,17x30's
    Pushdowns 3x17,17,18x70 1/2 supersetted with
    Lever Bar 5x5 3x6,6,6x7 3/4

    Had to skip conditioning. My daughter had soccer practice. That will work out though because I'm gonna hit upper body again Thursday, a day early. Wife is having surgery Friday.

  21. Wednesday 5/18/11
    Hip circles, dislocates, knee raises
    Squats 2x10x45 5x95 5x115 5x135 3x155 3x185 20x200 1/2
    Stiff Legged DL 3x10,11,11x166
    Reverse Hypers 3x12,13,13x61 3/4 supersetted with
    BB Shrugs 3x13,14,14x186 supersetted with
    Ab Strap 3x11,12,12x71 supersetted with
    Standing one leg calves 3x12,13,13x20

    Conditioning circuit :40 seconds @7.1
    1) Axle Cleans 3x6,6,6x85
    2) sprints [email protected]
    3) sprints [email protected] @ 2% incline

  22. Got word from my buddy making the prowler. He is still waiting on the tubing. Hoping it won't be more than a month. I'm getting itchy to get pushing it.

  23. Thursday 5/19/11
    Shoulder complex, dislocates
    DE Bench 2x20x45 2x3x45minis 6x3x76minis
    Military 8x45 5x65 3x95 3x110 15x123 1/2
    Croc Rows 4x15,16,16,16x58 1/2 supersetted with
    Log Press 5x55 3x10,12,12x95
    Pin Press 5x135 3x10,10,10x180 supersetted with
    Fat Gripz BB Curls 3x10,10,10x86

    Conditioning circuit treadmill :40 at 7.1 mph @0% incline
    1) dips 3x17,17,17xBW
    2) fat Gripz low pulley wide 3x8,8,8x120
    3) Sprints [email protected] mph

    Sore and stiff as hell afterwards. Gonna try and stretch and foam roll along with a superhot soak this weekend.

  24. Monday 5/23/11
    Hip circles, hip flexor, dislocates, frankenstiens
    DE Box Squat 2x8x45 2x2x45+light bands 6x2x97 1/2 + light
    DL (2" box and hook grip) 5x135 3x175 3x200 17x225
    Step-ups 3x11,11,11x43 1/8's
    GHR 3x8,9,9x monster assist supersetted with
    Rolling Thunder 3x24 seconds x70 1/2 supersetted with
    Ab wheel 3x7,7,6x20 supersetted with
    One leg calves 3x13,14,15x20

    Conditioning circuit treadmill :40 sec @7.1 mph
    1) stack lift 3x6,6,6x85
    2) sprints [email protected] mph
    3) sprints [email protected] mph @2% incline

  25. Tuesday 5/24/11
    Shoulder complex, dislocates
    Bench 2x20x45 2x5x95 5x115 5x140 3x160 9x179
    Underhand chins 4x15,15,15,14xBW supersetted with
    Bench 3x13,14,15x141 1/2
    Seated Laterals 3x15,16,16x30 5/8's
    Pushdowns 3x12,13,14x75 supersetted with
    Lever bar 5x5 3x6,6,8x7 3/4

    Conditioning circuit treadmill :40 sec @7.1 mph
    1) 10 counts fat Gripz 3x7,7,7x25 5/8's
    2) fat Gripz croc's 3x10,11,12x41 1/4
    3) sprints [email protected]

  26. Been off a few days. I tweaked my back squatting Thursday so I've been off since then. Was my own fault. Was too busy getting wound up for PR and didn't keep my abs/ back tight. Happens every time. Gonna hit an OHP workout in bit.

  27. Tuesday 5/31/11
    Shoulder complex, dislocates
    DE Bench 2x20x45 2x3x45minis 6x3x77minis
    Military 8x45 5x65 5x100 3x115 12x130
    Croc Rows 4x10,11,12,15x62 1/2 supersetted with
    Log Press 5x75 3x8,8,8x105
    Pin press 5x135 3x10,10,10x180 1/2 supersetted with
    Fat Gripz curls 3x10,10,11x86 1/2

    Conditioning circuit :40 seconds @7.1 mph
    1) dips 3x18,18,18xBW
    2) low pulley fat Gripz 3x9,9,9x121
    3) sprints [email protected]

    Decent workout. Superhot. 92 degrees plus humid. I felt like puking after the military press. Ate way too much at lunch. Can still feel it typing this.

  28. Thursday 6/2/11
    Hip circles, dislocates, hip flexors, adductors
    DE Box Squats 2x8x45 2x2x45 light bands 6x2x100 light bands
    DL (off 2" mats, hook grip) 5x135 5x185 3x215 15x237 1/2
    Step-ups 3x12,12,12x43 1/8's
    GHR 3x10,10,9x monster assist supersetted with
    Rolling Thunder 3x25 seconds x70 3/4 supersetted with
    Ab wheel 3x10,10,10x BW supersetted with
    Standing calves 3x14,15,16x20

    Conditioning circuit treadmill :40 seconds @7.1 mph
    1) stack lift 3x6,6,6x88 1/2
    2) sprints [email protected] mph
    3) sprints [email protected] mph @2.5% incline

  29. Calculated new maximums with Wendler's formula
    Bench 233
    Squat 334
    Military 182
    DL 356
    Log Press 133

    New working maximums for formula
    Bench 190
    Squats 240
    Military 140
    DL 265

    Jumping up a little extra on Squats and DL's. The reps were getting a little high so I'm jumping up extra and dropping the reps down a bit so I can hopefully build up again.

  30. Saturday 6/4/11
    Shoulder complex, dislocates
    Bench 2x20x45 2x5x95 5x115 5x135 5x150 15x160 1/2
    Pulldowns 4x20,20,20,20x90 supersetted with
    Bench 3x14,15,15x142
    Cable laterals 3x15,17,18x7
    DB skull Crushers 3x16,16,17x28 1/4's supersetted with
    Lever bar 5x5 3x6,7,8x7 3/4

    Sprints :40 seconds
    [email protected] mph
    [email protected] mph


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