5/3/1 and Grappling 4 fun Log

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  1. 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 6@8.0 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 11:46 PM. Reason: Spelling


  2. 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 3@8.0 mph

    Log press went decent. Weight wasn't a big problem balance was the issue.
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  3. 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 6@8.0 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.

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

  5. 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 3@8.0 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 09:28 PM. Reason: Spelling
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  6. New working maximums
    Bench 188.5
    Squat 222.5
    Military 137
    Deadlift 250

  7. 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 6@8.0 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.

  8. 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 3@8.1 mph

  9. 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 3@8.1 mph
    3) sprints 3@8.1 mph @1% incline

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

  10. 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.

  11. 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 3@8.1
    3) sprints 3@8.1 @ 2% incline

  12. 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.

  13. 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 3@8.1 mph

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

  14. 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 3@8.1 mph
    3) sprints 3@8.1 mph @2% incline

  15. 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 3@8.1mph

  16. 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.

  17. 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 3@8.1mph

    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.

  18. 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 3@8.1 mph
    3) sprints 3@8.1 mph @2.5% incline

  19. 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.

  20. 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

    Conditioning
    Sprints :40 seconds
    5@7.2 mph
    5@8.2 mph

  21. Wednesday 6/8/11
    Hip circles, dislocates, hip flexors, adductors
    Squats 2x8x45 5x95 5x115 5x135 5x155 5x185 15x205
    45 degree Hypers 3x26,26,26x2 1/2
    Reverse Hypers 3x13,14,14x62 supersetted with
    BB shrugs 3x14,14,14x187 supersetted with
    Ab Pulldowns 3x12,12,13x71 1/2 supersetted with
    Standing calves 3x15,16,17x20

    Conditioning circuit :40 seconds @7.2 mph
    1) axle cleans 3x6,6,6x87 1/2
    2) sprints 3@8.2mph
    3) sprints 3@8.2 mph @3% incline

    Had more on squats easily but I was taken it a little easy and testing out the back. Holy **** was it hot. 93 degrees. Thought I was actually gonna puke during conditioning. Hasn't happened in 10 years at least.

  22. Thursday 6/9/11
    Shoulder complex, dislocates
    DE Bench 2x20x45 2x3x45+40chains 6x3x105+40chains
    Military 8x45 5x75 5x90 5x105 16x119
    CS Rows palms down 4x14,15,15,15x245 supersetted with
    Log Press 5x75 3x8,8,10x106
    Reverse band bench 5x135 3x13,15,13x192 1/2 supersetted with
    Fat Gripz DB curls 3x9,9,10x41 1/4's

    Skipped conditioning tonight. School was done yesterday so I went out and had a few beers and wings with the other teachers.
    Taking the daughter on a canoe trip and fishing today.
    Tomorrow is the BJJ tournament we are holding. The director has decided he isn't coming up so I am now tournament director. I've helped run somembig wrestling tournaments before so this should be easy. Turnout is gonna be small, 30 pre-reg's. Hoping to get 10 at the door. Of the five local schools not one person is competing???
    One person has registered to compete???

  23. yeah man, small tournaments often end up VERY small or get cancelled all together. next Saturday my entire team is going to Grapplers Quest in north NJ. im doing Gi blue belt 179.9 and below
    BJJ = life

  24. Monday 6/13/11
    Hip circles, dislocates, abductors, hip flexors
    DE Box squats 2x8x45 2x2x45+40chains 6x2x115+40chains
    DL 5x135 5x175 5x205 16x225 1/2 2.5" mats hook grip
    One leg squats 3x10,11,13x20 5/8
    GHR 3x10,10,10x monster assist supersetted with
    Rolling Thunder 3x 26 seconds x71 supersetted with
    Ab Wheel 3x10,11,11x BW supersetted with
    Standing Calves 3x16,17,18x20 5/8

    Conditioning circuit treadmill 7.2 mph :40 seconds
    1) stack lift 3x6,6,6x90
    2) sprints 3@8.2 mph
    3) sprints 3@8.2 mph @3% incline

    Tournament went very well. Small tournament but I think we will end up breaking even, which would be a great first tournament in my opinion. We had about 25 Gi competitors and 30 No-Gi competitors. No downtime, no empty mats, and Everybody got at least 2 matches in each category.
    Anton, good luck this weekend. I'm planning on being back to Rolling at the end of the summer. Got a big job lined up that is gonna pay for my new gym renovations.

  25. thats a pretty good turnout. as long as everyone gets 2 nothing to complain about. ill let you know how GQ goes!
    BJJ = life
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