5/3/1 and Grappling 4 fun Log

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  1. 8/25/11
    Rotator cuff, dislocates
    DE bench 2x20x45 2x3x45 minis 6x3x78.5 minis
    Military press. 8x45 5x65 5x95 5x110 15x122.5
    Supersets
    1) Croc rows 4x13,14,15,15x63
    2) Log press 5x85 3x9,9,10x116
    Supersets
    1) Pin Press 5x135 3x11,11,11x181
    2) Fat Gripz DB Curls 3x6,6,6x42.5's

    Conditioning Circuit :40/:20 @7.0 mph @0%
    1) Dips 1x12xBW
    2) Sled pulls 1x2x25 (too light)
    3) Sprints [email protected]

    Decent workout. Gonna slowly amp up the conditioning one set at a time. Weight was to light for sled. I need to get a big piece of 2" rope to pull on the sled. the one I have isn't cutting it.


  2. Sunday 8/28/11
    Hip Circles, Dislocates, Adductors
    DE Squats 2x8x45 2x2x45+54chains 6x2x115+54chains
    DL (1/2" mats) 5x135 5x185 3x210 16x232
    Step Ups 3x9,9,9x45's
    Superset
    1) GHR 3x12,12,12xMonster assist
    2) Fat Gripz DB Holds 3x40,45,40x50's
    3) Ab Wheel 3x13,13,13xBW
    4) Standing One Leg Calves 3x16,16,16x25

    Conditioning Tire Sled
    3x30 yards x 72.5 forwards
    3x30 yards x 72.5 forwards

    Not bad. Getting the rebound effect from not doing manual labor for a week. Gonna start Creatine and Glutamine this week in preparation for the October meet. Not sure what I'm going to shoot for there. I'd really like to go around 315/215/315 for the meet. I think that this is plenty doable, but I'll get a better feel for it by the end of this cycle. During the 5/3/1 week I'm going to hit 2 singles for all three power lifts, and see about where I am. I'm also gonna get a good lever belt. I think this will help tremendously. I've been using a cheap, Walmart velcro belt until now. Anybody have any experience with the PR lever Belt? Looks awesome but at $140 It's a big purchase for me right now as the wife just lost her job Friday and we are now on a bit of a budget.
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  3. Monday 8/29/11
    Rotator cuff
    Bench 2x20x45 2x5x95 2x5x115 5x135 5x155 12x175.5
    Supersets
    1) chins 4x10,10,11,13xbw
    2) bench 3x12,15,15x146.5
    Seated Laterals 3x20x31.25's
    1) lever bar 5x5 3x8,8,11x7.75
    2) pushdowns 3x12,13,13x80

    Conditioning circuit :40/:20 @7.0 mph
    1) 10 count pushups 1x6x25's
    2) inverted rows 1x8xbw
    3) sprints [email protected] mph

  4. Sorry to hear about your wife losing her job. I am not very knowledgeable with powerlifting gear so sorry I can't give you much advice on that...
    I just chimed in to say your workouts are great! And very motivational. I am switching from a standard BB workout to a 5/3/1. All I am working on now is the accessory program. reading your log for ideas

    Keep pushing the heavy ass weight!
    RecoverBro ELITE

  5. Wednesday 8/31/11
    Hip circles, dislocates, adductors
    Squats 2x8x45 5x95 5x115 5x135 5x155 3x185 3x205 14x232
    SLDL 5x135 3x11,12,12x168
    Superset
    1) Reverse Hypers 3x11,11,11x66.25
    2) BB Shrugs 3x11,11,11x191
    3) Ab Strap 3x11,11,11x72.75
    4) Standing Calves 3x17,17,17x25

    Conditioning tire sled
    3x30 yards x73.5 backwards
    3x30 yards x73.5 forwards
    •   
       


  6. Mattrag, thanks for the input. I'm liking the 5-3-1 setup quit a bit. It let's me PR by formula almost every workout, even if it's only a tiny bit. Only advise I'd give is don't go crazy on the assistance. Hard but not killing yourself and slow steady progress. The micro plates work fantastic.

  7. Friday 9/2/11
    Rotator cuff
    DE Bench 2x20x45 2x3x45minis 6x3x79+minis
    Military 8x45 5x65 3x95 3x115 13x130
    Supersets
    1)croc rows 5x40 4x12x65
    2)log press 5x85 3x9,10,10x116.5
    1)pin press 5x135 3x11,12,12x181
    2)fat Gripz DB curls 4x6,6,7,7x42.5's

    Conditioning circuit
    Treadmill :40/:20
    1) dips 2x12xBW
    2) sled pulls 2x3x45
    3) sprints [email protected]

    Started creatine

  8. Friday 9/2/11
    Rotator cuff
    DE Bench 2x20x45 2x3x45minis 6x3x79+minis
    Military 8x45 5x65 3x95 3x115 13x130
    Supersets
    1)croc rows 5x40 4x12x65
    2)log press 5x85 3x9,10,10x116.5
    1)pin press 5x135 3x11,12,12x181
    2)fat Gripz DB curls 4x6,6,7,7x42.5's

    Conditioning circuit
    Treadmill :40/:20
    1) dips 2x12xBW
    2) sled pulls 2x3x45
    3) sprints [email protected]

    Started creatine and glutamine today. Going to do 10 grams each on workout days and 5 grams on non-workout days. Hoping to get a kick from them. Haven't taken either one in like 8 years. Things seem to be going well. Slow but steady gains without killing myself. Getting a tad pudgy but I'm not too worried. Hopefully finally going to have a place to roll in a few weeks and going to get back with my normal schedule and teammates.

  9. Quote Originally Posted by Mr.Sinister View Post
    Friday 9/2/11
    Rotator cuff
    DE Bench 2x20x45 2x3x45minis 6x3x79+minis
    Military 8x45 5x65 3x95 3x115 13x130
    Supersets
    1)croc rows 5x40 4x12x65
    2)log press 5x85 3x9,10,10x116.5
    1)pin press 5x135 3x11,12,12x181
    2)fat Gripz DB curls 4x6,6,7,7x42.5's

    Conditioning circuit
    Treadmill :40/:20
    1) dips 2x12xBW
    2) sled pulls 2x3x45
    3) sprints [email protected]

    Started creatine and glutamine today. Going to do 10 grams each on workout days and 5 grams on non-workout days. Hoping to get a kick from them. Haven't taken either one in like 8 years. Things seem to be going well. Slow but steady gains without killing myself. Getting a tad pudgy but I'm not too worried. Hopefully finally going to have a place to roll in a few weeks and going to get back with my normal schedule and teammates.
    Mean workout. Creatine and glutamine definitely add some boost in recovery and in muscle water retention so muscle endurance and output usually increase. Also, creatine has been shown to increase cardio output so your conditioning might see some improvement! (Not that you need it eh )
    RecoverBro ELITE

  10. Monday 9/5/11
    DE Box Squats 2x8x45 2x2x45+60chains 6x2x115+60chains
    DL (1/2" mat) 5x135 3x185 3x225 14x252
    Step-ups 3x9,10,11x45's
    Superset
    1) GHR 3x13,13,14x monster assist
    2) Fat Gripz DB Holds 3x45sec x 51's
    3) Ab Wheel 3x15,15,15xBW
    4) Standing one leg calves 3x18,18,18x25

    Conditioning Treadmill Runs :40/:20 on/off
    [email protected] @0%

    Raining outside so inside conditioning. My IT Band is giving me terrible problems. It is so stiff and sore. I need a pile of warmups just to get going, then it is fine. Maybe I'll try to get back to some foam rolling and see if that helps. It didn't last time I did it, but I'll give it another go.

  11. Quote Originally Posted by Mr.Sinister View Post
    Monday 9/5/11
    DE Box Squats 2x8x45 2x2x45+60chains 6x2x115+60chains
    DL (1/2" mat) 5x135 3x185 3x225 14x252
    Step-ups 3x9,10,11x45's
    Superset
    1) GHR 3x13,13,14x monster assist
    2) Fat Gripz DB Holds 3x45sec x 51's
    3) Ab Wheel 3x15,15,15xBW
    4) Standing one leg calves 3x18,18,18x25

    Conditioning Treadmill Runs :40/:20 on/off
    [email protected] @0%

    Raining outside so inside conditioning. My IT Band is giving me terrible problems. It is so stiff and sore. I need a pile of warmups just to get going, then it is fine. Maybe I'll try to get back to some foam rolling and see if that helps. It didn't last time I did it, but I'll give it another go.
    my god your max dl went for 14 reps?! NICE!!

    Sorry to hear about your IT band. Try rolling it, maybe you could do some tennis ball work. Kneed it in there to try and get some blood in there.
    RecoverBro ELITE

  12. Wednesday 9/7/11Rotator Cuff, dislocatesBench 2x20x45 2x5x95 2x5x115 5x145 3x165 12x185 1x195 then 1x205Superset1) Lat pulldowns 8x70 4x20,20,20,20x1102) Bench 3x15,15,15x147Seated Lateral Raises 3x12,13,13x32.5's1) Pushdowns 3x13,13,14x80.252) Lever Bar 5x5 3x8,8,12x7.75Conditioning Treadmill Circuit :40/:20 on/off @7.0mph1) Fat Grip 10 counts 2x6,4x25's2) Fat Grips inverted rows 2x8,6xBW3) Sprints [email protected]@0%

  13. Quote Originally Posted by Mr.Sinister
    Wednesday 9/7/11
    Rotator Cuff, dislocates
    Bench 2x20x45 2x5x95 2x5x115 5x145 3x165 12x185
    Superset
    1) Lat pulldowns 8x70 4x20,20,20,20x110
    2) Bench 3x15,15,15x147
    Seated Lateral Raises 3x12,13,13x32.5's
    1) Pushdowns 3x13,13,14x80.25
    2) Lever Bar 5x5 3x8,8,12x7.75

    Conditioning
    Treadmill Circuit :40/:20 on/off @7.0mph
    1) Fat Grip 10 counts 2x6,4x25's
    2) Fat Grips inverted rows 2x8,6xBW
    3) Sprints [email protected]@0%
    My god you are killing the last set on 531. Increase in 1rm for sure!!
    RecoverBro ELITE

  14. 9/8/11
    Hip circles, leg swings, dislocates
    Squats 3x8x45 5x95 5x115 5x135 5x165 3x195 2x220 13x245 1x265 1x285
    SLDL 5x135 3x8,9,8x175

    Conditioning circuit :40/:20 @7.0 mph @0%
    1) axle cleans 3x6,5,4x85
    2) sprints [email protected]@0%

  15. Quote Originally Posted by Mr.Sinister
    9/8/11
    Hip circles, leg swings, dislocates
    Squats 3x8x45 5x95 5x115 5x135 5x165 3x195 2x220 13x245 1x265 1x285
    SLDL 5x135 3x8,9,8x175

    Conditioning circuit :40/:20 @7.0 mph @0%
    1) axle cleans 3x6,5,4x85
    2) sprints [email protected]@0%
    Wow. Why'd you go up in weight after the last set of 5s ? Adding in some WSBB?
    RecoverBro ELITE

  16. I wanted to hit to heavier singles to check depth, form, and just to see how they felt. I wanted to get an idea of what my openers should be for this meet. They felt decent. Knees came in just a tad, but otherwise they both felt pretty good. I filmed it on my phone and depth was plenty legal. I am going to add in mini bands around the knees on DE squats and maybe warmups also. I had parent teacher conferences tonight so I had to cut things short.

  17. Monday 9/12/11
    Rotator Cuff, dislocates
    DE Bench 2x20x45 2x3x45+minis 6x3x80+minis
    Military 8x45 5x65 5x86 3x105 3x125 12x137
    Supersets
    1) Croc Rows 8x40 4x12,13,13,15x65.25
    2) Log Press 5x85 3x10,10,10x117 1x135
    1) Pin Press 5x135 3x12,12,12x181
    2) DB Fat Gripz Curls 4x7,7,7,7x42.5

    Conditioning circuit Treadmill :40/:20 on/off
    1) Dips 2x13,13xBW
    2) Sled Pulls 3x2x55
    3) Sprints [email protected]@0%

  18. Wednesday 9/14/11
    Hip circles, dislocates, hip swings
    DE squats (minis around knees) 2x8x45 2x2x45+67 chains 6x2x115+67 chains
    DL off 1/2" mats. 5x135 5x185 3x210 2x240 13x266 1x285 1x305
    Step-ups 3x11,11,11x45's
    Superset
    1) GHR 3x14,14,14xmonster assist
    2) fat Gripz holds 3x46 seconds x52's
    3) ab strap Pulldowns 3x11,12,12x73
    4) standing calves 3x19,19,19x26.25

    Conditioning tire sled
    3x30 yards x 75 backwards
    3x30 yards x 75 forwards.

    Decent workout. Back felt good pulling. Singles felt good. 305 had decent speed and I probably had another 10-20 in me if I had to. The plan is to run the next cycle starting Friday. This will let me end it two Wednesday's before the meet. I plan on skipping the last weeks DL and just hitting assistance work that Wednesday, then I'm going to hit my openers that saturday at a buddy's place with him judging. He's a national judge and will be running the meet I'm entering.

  19. Estimated maxes from this cycle by formula
    Bench 252
    Squats 351
    Military 192
    DL 381
    Log Press 156

    New Working maxes for next cycle
    Bench 197
    Squats 265
    Military 146
    DL 287.5 plus 1" mats

    They are all a bunch higher than reality. I'm really only using them for setting PR's for my workouts. I actually have an idea on how to modify Wendlers formula for higher rep records. I may play with it after this meet and I have some hard numbers to deal with.

    Saturday 9/17/11
    Rotator Cuff, dislocates
    Bench 2x20x45 2x5x95 2x5x115 5x135 5x150 16x167.5
    Superset
    1) Pulldowns 12x70 4x15,17,18,18x120
    2) Bench 3x15,15,15x147.5
    Cable Laterals 3x18,18,18x8
    1) DB Triceps extensions 3x13,13,13x30's
    2) Lever Bar 5x5 3x10,10,12x7.75

    Conditioning circuit :40/:20 @7.0mph
    1) 10-counts with Fat Gripz 2x6,5x25's
    2) Inverted rows fat gripz 2x8,7xBW
    3) Sprints [email protected]@0%


    Had to push back to Saturday because I went scouting next weeks opponent with a buddy. Ordered a lever belt today from EliteFTS along with a pair of short mini's for DL. Going to give them a whirl after this meet for a bit and see how they work out. I can feel the creatine and glutamine kicking in now. Less soreness and more juice in the tank. Feeling stronger on the upper body lifts.

  20. Monday 9/19/11
    Hip circles, dislocates, adductors
    Squats. 3x8x45 5x95 5x115 5x135 8x185 3x205 16x225
    45 degree Hypers 3x18,18,18x10
    Superset
    1) reverse Hypers 3x12,12,12x66.5
    2)BB Shrugs 3x11,12,12x191.5
    3) Ab wheel 3x15,15,15xBW
    4) one leg calves 3x20,20,20x26.25

    Conditioning circuit treadmill :40/:[email protected] mph
    1) log cleans 3x3,3,3x105
    2) sprints [email protected]@0% incline

    Not a bad day. I really think that the new 3" belt is going to do wonders for my squat. I haven't had a power belt on in probably 6-7 years.

  21. Thursday 9/22/11
    Rotator cuff, dislocates
    DE bench 2x20x45 2x3x45+54chains 3x75+54 6x3x105+54chains
    Military 8x45 5x65 5x95 5x110 16x125
    Supersets
    1) row machine palms down 8x225 4x15x251
    2) log press 5x85 3x10,10,12x118
    1) reverse band bench 5x135 3x11,12,12x195 average bands
    2) fat Gripz BB curls 4x7,7,7,8x91

    Conditioning circuit treadmill @7.0 mph
    1) dips 2x14xBW
    2) sled pulls 2x2x60
    3) sprints [email protected]

    Good workout. Felt strong for some reason. Got my new lever belt yesterday and used it today. Works well. It needs worked in, it's pretty stiff, but I like it. I'll use it tomorrow for DL and that should tell me something. First workout on the mats in 7 months going down on tuesday. This should be interesting. I'm taking it real slow.
    Any kickboxers out there looking for an ammy fight, my gym is putting on a show in central PA in February or March. If your interested send me a PM.

  22. Monday 9/26/11
    Hip circles, dislocates
    DE Squats 2x8x45 2x2x45+light 6x2x102+light
    DL off 1" mats 5x135 5x185 2x215 18x245
    One leg squats 3x10x27.5
    Superset
    1) GHR 3x6xmini assist
    2) Turk db holds 3x47 sec x 52.5's
    3) Ab Pulldowns 3x12x73.25
    4) one leg calves 3x21x26.25

    Conditioning circuit treadmill @7.0mph :40/:20 on/off
    1) axle cleans 3x3x100
    2) sprints [email protected] @0%

    Good workout. I skipped Friday because my old college room mate was in from NC formthe Penn State game. New belt worked great. Last two reps on DL were paused. Hot as he'll during conditioning.

  23. Quote Originally Posted by Mr.Sinister View Post
    Monday 9/26/11
    Hip circles, dislocates
    DE Squats 2x8x45 2x2x45+light 6x2x102+light
    DL off 1" mats 5x135 5x185 2x215 18x245
    One leg squats 3x10x27.5
    Superset
    1) GHR 3x6xmini assist
    2) Turk db holds 3x47 sec x 52.5's
    3) Ab Pulldowns 3x12x73.25
    4) one leg calves 3x21x26.25

    Conditioning circuit treadmill @7.0mph :40/:20 on/off
    1) axle cleans 3x3x100
    2) sprints [email protected] @0%

    Good workout. I skipped Friday because my old college room mate was in from NC formthe Penn State game. New belt worked great. Last two reps on DL were paused. Hot as he'll during conditioning.
    That is one mean deadlift run lol
    18 reps of 245! haha

    Nice on the one legged squats. I REALLY need to get those down. Been practicing them once a week for the past 2 weeks and I still have a hard time lol.

    GHR.... I still cant do those haha. You are one strong dude man!

    REPS!
    RecoverBro ELITE

  24. Wednesday 9/28/11
    Rotator Cuff, Dislocates
    Bench 2x20x45 2x5x95 5x115 5x135 3x150 3x165 13x177.5
    Supersets
    1) Pulldowns 12x70 4x15,16,17,17x130
    2) Bench 3x15,15,15x148
    Cable Laterals 3x13,14,14x10
    1) DB Triceps Extensions 3x13,14,14x30's
    2) Lever Bar 5x5 3x10,10,13x7.75

    Conditioning circuit [email protected] :40/:20
    1) 10 count fat gripz 2x6x25's
    2) Fat Gripz inverted rows 2x8xBW
    3) Sprints [email protected]

  25. Friday 9/30/11
    Hip Circles, leg swings
    Squats 3x8x45 5x95 5x115 5x135 3x185 3x215 15x238.5
    45 Degree Hypers 3x20,20,20x10.25
    Superset
    1) Reverse Hypers 3x10,10,10x67.5
    2) BB Shrugs 3x12,12,12x192
    3) Ab Wheel 3x15,15,15xBW
    4) Standing Calves 3x22,22,22x26.25

    Conditioning Circuit Treadmill @7.0mph :40/:20
    1) Log Cleans 3x4,4,4x107.5
    2) Sprints [email protected]@0%

    Good workout. ****ty day in Rainsylvania so inside conditioning again. Off until Monday. I am starting back teaching Jits and rolling tomorrow. I am going to have to drop some pounds after this power meet. I am really getting a little too chubby. I am hoping a little rolling and padwork twice a week will do the trick so I don't have to diet much.

  26. Saturday 10/1/11

    Padwork 3x3:00
    No Gi drilling 1 hour

    It felt good to be back on the mats but I am way out of shape and carrying too much body fat. I am going to start doing Gi on Thursday's. I also have to find some time for some more cardio.

  27. Sunday 10/2/11
    Treadmill Runs :40/:20 on/0ff
    warmup 3:[email protected]
    [email protected]
    [email protected]
    [email protected]

    Legs are still monster sore from squats on Friday. Hopefully they will be good to go by Wednesday DL day. I am started watching what I am eating a little bit, not really a diet, just paying a little more attention. I need to drop a few for this power meet so it seemed like a good time.

  28. Monday 10/3/11
    Rotator cuff, dislocates
    DE Bench 2x20x45 3x45+60 3x75+60 6x3x105+60
    Military 8x45 5x65 5x85 3x105 3x115 15x131.5
    Supersets
    1) CS Rows 8x225 4x12,13,13,13x255
    2) Log Press 5x85 3x11,11,11x120
    1) Reverse Band Press 5x135 3x12,13,13x195 average bands
    2) Fat Gripz BB Curls 4x7,7,7,9x91.5

    Conditioning circuit Treadmill :40/:20 on/off
    1) Dips 2x15,14xBW
    2) Underhand chins 2x5,5xBW
    3) Sprints [email protected] [email protected]

    Good day. Overheads felt strong. Light dieting has begun. Cutting some carbs and adding a little more protein. Light Thai practice tomorrow night and DL Wednesday. I may try a small conditioning session before practice, we'll see.

  29. Tuesday 10/4/11
    Thai workout
    Clinch drill. 2x2:00
    Coaches drills 4x2:00
    Thai pads 3x3:00

    Nice and easy.

  30. Wednesday 10/5/11
    Hip Circles, Dislocates, leg swings
    DE Box Squats 3x8x45 2x2x45+light bands 6x2x103+light bands
    DL off 1" box 5x135 5x185 3x205 3x230 15x260
    One legged squats 3x11,12,13x22.5
    Superset
    1) GHR 3x7,7,7x mini assist
    2) Fat DB Holds 3x48 seconds x 52.75's
    3) Ab Strap Pulldowns 3x12,12,13x73.5
    4) Standing Calves 3x23,23,23x26.25


    Thursday 10/6/11
    Treadmill Runs :40/:20 on/off
    3:00 @ 3-4-5mph warmup
    [email protected]
    [email protected]
    [email protected]

    Friday 10/7/11
    Rotator Cuff, Dislocates
    Bench 2x20x45 2x5x95 2x5x115 5x135 3x150 3x170 11x187
    Supersets
    1) Bench 3x15,15,16x148.5
    2) Pulldowns 12x70 4x16,16,16,16x135
    Cable Laterals 3x15,16,16x10.25
    1) DB Skulls 3x14,15,15x30's
    2) Fat Lever Bar 5x5 3x10,10,14x7.75

    Conditioning Circuit :40/:20 on/off @7.0mph
    1) 10 counts fat Gripz 2x7,7x25's
    2) Inverted Fat Rows 2x8,9XBW
    3) Sprints [email protected] [email protected]

    Saturday 10/12/11
    With a massive hangover. We beat the hated local rival for the first time in 20 years on the next to last play of the game and we got hammered at the coaches house.

    Thai Pads 3x3:00
    No Gi Drilling 1 hour
    Live rolling 3x3:00

    Tuesday 10/11/11
    Hip Circles, Dislocates, leg swings
    Squats 2x8x45 5x95 5x115 5x135 added Belt 5x185 3x205 2x225 12x252
    45 degree Hypers 3x22,22,21x10.25
    Superset
    1) Reverse Hypers 3x11,11,11x67.75
    2) Ab Wheel 3x15,15,15xBW
    3) BB Shrugs 3x13,13,13x193

    Conditioning Circuit 7.0mph
    1) Axle Cleans 3x4,4,4x102.5

    Clinch Drill 2x2:00
    Coaches Drills 5x2:00
    Thai Pads 2x5:00 1x3:00
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