5/3/1 and Grappling 4 fun Log

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  1. Wednesday 6/15/11
    Shoulder complex, dislocates
    Bench 2x20x45 2x5x95 2x5x115 3x135 3x155 13x171
    Lat Pulldowns 4x20,20,20,20x110 supersetted with
    Bench 3x15,15,15x142 1/2
    Cable lateral raises 3x18,18,18x7 1/4
    DB skulls 3x10,11,12x30's supersetted with
    Lever bar 5x5 3x7,7,9x7 3/4

    Conditioning circuit treadmill :40 seconds @7.2 mph
    1) 10 count pushups with fat Gripz 3x6,5x30's
    2) low pulley rows fat Gripz 3x10,10,10x121
    3) sprints [email protected] mph

    Decent workout. Got my sled from the school and gonna try it out Friday. Getting some tendinitis in my hip. I think it's from the stack lift. I'm gonna back off a little on it and use the sled for a bit instead and see how it goes on the hip. Good luck Anton, let me know how you do.

  2. I notice you do DE work on press and deads days. Where did you pick this up? Or did you just add it in? Curious to say the least. Good stuff in here. Ive been doing 5/3/1 for some time now too. The new book is worth the cash.

  3. Lou,

    I basically did it that way when i did a strict westside template so I carried it over. The difference was after DE bench I treated military as assistance 3x15, and after DE squats I always did speed pulls or heavy singles. I think this works well for me. I'm not an explosive lifter by nature so the speed work helps teach me acceleration and I don't do great with heavy singles so the high reps possible with 5-3-1 work better for me. Plus I am trying to maintain an athletic approach to my lifting so I can continue grappling and the higher reps gives me more time under tension.
    I plan on picking up the new book as soon as it comes out in book form. Looks worth the investment.

  4. Friday 6/17/11
    Hip circles, hip flexors, adductors, dislocates
    Squats 2x8x45 8x95 5x115 5x135 3x165 3x195 15x216
    45 Hypers 3x30,30,27x3
    Reverse Hypers 3x10,10,10x65 supersetted with
    BB Shrugs 3x14,14,15x187 1/2 supersetted with
    Ab Pulldowns 3x12,13,13x71 1/4 supersetted with
    Standing calves 3x17,18,19x20 5/8

    Conditioning sled drags 20 yards each 1 minute rest
    4 trips backwards with 45
    4 trips forwards with 70

    Drags were a little easy but still gonna ease into it. Gonna double the distance in a few weeks. Gotta get Internet at the new house. This posting from the phone is Starting to drive me crazy.

  5. Sweet man, i may steal this from you lol. Im not an explosive lifter either. I wasnt aware any of his books came out in book form. Crap. Have you always done the loads in the 5/3/1 order? have your ever tried the 3/5/1?

  6. Yeah, I have this original 5/3/1 in hardcopy. The new one comes out in hardcopy sometime in July according to Wendler. I haven't tried the 3/5/1 format yet. I've actually only been on the template since end of January. I am planning on doing my first meet in 17 years this fall and I may try it for that.

  7. Oh sweet, yea let me know how it works out if you do. Ill prob try 3/5/1 this cycle just to see how it feels ect.

  8. 6/20/11
    Shoulder complex
    DE Bench 2x20x45 2x3x45+47chains 6x3x105+47
    military 8x45 5x75 3x95 3x115 12x126
    CS Rows 4x12,13,14,12x250 supersetted with
    Log Press 3x75 3x9,10,11x106 1/2
    Reverse average band bench 5x135 3x11,13,13x195 supersetted with
    Fat Gripz db curls 3x9,10,10x41 1/4's
    Conditioning sprints [email protected] mph [email protected] mph [email protected] mph

    Pec is strained, not sure from what. Not terrible but annoying. Two more sessions this week then heading to OBX. Gonna try and find a gym down there and get a squat and bench in while there.

  9. 6/24/11
    DE Box squats 2x8x45 2x2x45+47 6x2x115+47 chains
    DL (hook grip, 2.5" mats) 5x135 5x165 3x185 3x215 8x238 1/2

    Jack **** template for the next few weeks. I was sore and tired. Doing a deck for a guy and am sore from digging postholes in a place where no man should ever have to dig.
    A friend of mine and a great friend of powerlifting died Monday morning. Allan Siegel died in his sleep Monday morning. Al was a successful masters powerlifter and was president of several organizations, the old ADFPA, the AAU, and was co-founder and president of the ADAU. Al was one of, if not the primary, driving force behind raw, drug-free powerlifting in the northeast. I've known Big Al and worked almost every one of his power meets for the last 23 years. Good bye Big Al, you will be missed.

  10. 6/28/11
    Shoulder complex, dislocates
    Bench 2x20x45 2x5x95 2x5x115 5x135 3x155 3x165 11x185
    Pulldowns 3 sets 20 supersetted with
    Dips 3 sets 25
    Lateral raises 2x15
    Fat gripz db curls 2x8

    Vacation workout. I was really only worried about the bench, the rest was meathead workout. The gym was a chrome and fitness palace. Terrible, just terrible. No chalk, no noise, nobody even remotely interesting. Not even gonna try and squat as they have no bars with center knurling. Only good thing was the radio station was 80's punk, killing joke, Fear, even some Blondie from before she went new wave.
    Last edited by Mr.Sinister; 07-03-2011 at 03:06 PM. Reason: formatting

  11. 7/3/11
    Hip Circles, adductors, hip flexors, dislocates
    Squats 2x8x45 8x95 5x115 5x135 5x165 5x185 3x205 6x228
    45 degree hypers 3x32,33,30x3 1/4
    Reverse Hypers 3x10,10,11x65 1/4 supersetted with
    BB Shrugs 3x14,15,15x188 supersetted with
    Ab Pulldowns 3x13,13,13x72 supersetted with
    Standing Calves 3x18,19,20x20 5/8

    Conditioning Sled 1:00 minute between trips
    Backwards drags [email protected] yards x 45
    Forwards Drags [email protected] yards x 70

    First workout back from vacation. Took it real easy on squats, I had at least another 4 reps, probably more but I was tight and sore from driving 11 hours so I backed off. This is always how my summer goes. I just try to maintain throughout June and July, and I'll start ramping up the intensity middle of August, after my last job of the summer. Gonna try and hit Press tomorrow. I'm leaving for another beach trip with my mothers family in two weeks. I'll be able to hit that gym and get some decent workouts in there, it's a former Gold's with a decent set-up.

  12. Monday 7/4/11
    DE Bench 2x20x45 3x45+54chains 3x75+54 6x3x105+54
    Military 8x45 5x65 5x85 5x105 3x120 11x133
    CS Rows 4x13,14,14,14x250 1/2 supersetted with
    Log Press 5x85 3x10,11,12x107
    Reverse Medium Band Press 5x135 3x13,13,14x195 1/2 supersetted with
    Fat Gripz DB Curls 3x10,10,10x41 1/4's

  13. Hip circles, dislocates, adductions
    DE Box Squats 2x8x45 2x45+54 chains 2x2x95+54chains 6x2x115+54chains
    DL off 2 1/2" mats 5x135 5x185 3x205 2x225 6x252
    One legged squats 3x10,11,12x21 1/4
    GHR 3x10,11,12x monster assist supersetted with
    Rolling Thunder 3x 27 seconds x 71 1/4 supersetted with
    Ab Wheel 3x12,12,12xBW supersetted with
    One legged Calves 3x20,20,20x21 1/4

    Just trying to maintain still. Tomorrow we are holding ADAU single lift and powerlifting nationals in Clearfield PA. If you want to see some great drug free and raw lifting stop by the Clearfield County Fairgrounds in central PA Saturday and Sunday.

  14. Monday 7/11/11
    Shoulder Complex
    Bench 2x20x45 2x5x95 2x5x95 5x135 5x150 15x163
    Chins 4x8,8,8,8xBW supersetted with
    Bench 3x15,15,15x143
    Standing Laterals 3x15,15,15x37 1/2's
    Skull Crushers 8x65 3x12,12,12x93 supersetted with
    Lever Bar 5x5 3x7,8,9x7 3/4

    Found a flaw in my plan. I thought it may happen but I needed to follow the plan through and see for sure. I need to do chins every bench workout or they fall off real fast. This was never a problem when I was fighting as I was always doing chins, but now I tried cycling exercises and it isn't working, so I'll be dropping underhand chins and Pulldowns and doing chins every Bench workout. Hopefully I'll be back to where I was in three or four cycles.

  15. Tuesday 7/12/11
    Hip Circles, Dislocates, adductors
    Squats 2x8x45 2x5x95 2x5x115 5x135 5x165 5x185 8x212 1/2
    GM's SSB 8x65 3x15,15,15x101 1/2
    Reverse Hypers 3x10,11,11x65 1/2 supersetted with
    Ab Pulldowns 3x13,13,14x72 1/4 supersetted with
    Standing Calves 3x21,21,21x21 1/4
    Atlas Stone 1x3x120

    Got a 120lb. stone from a guy to use for a while. It's just about the right size for me right now. I'll have to come up with some platform and something to drop it on. Already have a 3" hole in the yard from dropping it twice in the same place.

  16. Monday 7/18/11
    Shoulder complex, Dislocates
    Military Press 8x45 5x65 5x95 5x110 16x120
    Split Jerks 5x95 5x115 2x5x125 supersetted with
    Rows 3x15
    Dip Machine Thing 3x20 supersetted with
    Fat Gripz DB Curls 3x8x45's

    Thursday 7/21/11
    Hip Circles, Adductors, Dislocates
    Squats 3x8x45
    DL (off Floor) 5x135 5x165 5x185 5x210 8x235
    Lunges 3x10x41 1/4's
    45 degree Hypers 3x15x10 supersetted with
    Calf Press 5x20x whatever supersetted with
    Ab Pulldowns 3x12

    All done at the beach. The Gold's Gym is now a Club Fitness. Terrible, just terrible. What is becoming of this world? There is a Crossfit up here. Next year I'm gonna see if they will take a walk in weeks member.

  17. Saturday 7/23/11

    Shoulder Complex, dislocates
    Bench 2x20x45 2x5x95 2x5x115 3x135 3x155 14x173
    Chins 4x9,9,9,8xBW supersetted with
    Bench 3x12,13,13x145
    Standing Lateral Raises 3x15,15,16x37 1/2's

    All good things must end, leaving the beach for home today.

  18. Monday 7/25/11
    Hip Circles, Adductions, Dislocates
    Squats 2x8x45 2x5x95 5x115 5x135 3x155 3x185 3x205 8x225
    GM's SSB 8x65 3x12,13,13x105
    Reverse Hypers 3x11,11,11x65 3/4 supersetted with
    BB Shrugs 3x15,15,15x188 1/2 supersetted with
    Ab Pulldowns 3x13,14,14x72 1/2 supersetted with
    Standing one leg calves 3x18,20,20x21 1/4

    Finally two Wheels. It actually felt pretty good. I had a few more left but shut down early.

  19. Sunday 7/31/11
    Shoulder complex, dislocates
    DE Bench 2x3x45 minis 6x3x77.5
    Military Press 8x45 5x75 3x100 3x115 14x128
    CS Rows Palms Facing 4x13,14,15,14x236.5 supersetted with
    Log Press 5x85 3x6,7,9x115
    4 board press 5x135 3x11,11,11,x176 supersetted with
    Fat Gripz BB Curls 3x6,7,7x90

    Friday 8/5/11
    Hip Circles, dislocates, adductions
    DE Squats 2x8x45 2x2x45 Light Bands 6x2x100 light bands
    DL Hook Grip 5x135 5x185 3x205 3x225 10x147.5
    Lunges 3x8,8,8x42.5's
    GHR 3x11,12,12xmonster assist supersetted with
    Rolling Thunder 2x28 sec x 71.5 supersetted with
    Ab Wheel 3x13,13,13xBW supersetted with
    Standing Calves 3x20,22,20x21.25

  20. Sun 8/7/11
    Shoulder complex, dislocates
    Bench 2x20x45 2x5x95 2x5x115 5x135 5x145 3x165 8x182.5
    Chins 4x10,10,10,11xbw supersetted with
    Bench 2x12,13,14x145.5
    Standing laterals 3x16,17,16x37.5's
    Skull Crushers 8x45 3x12,12,13x93.5 supersetted with
    Fat lever bar 5x5 3x8,8,9x7.75

    Treadmill runs :40/:10
    [email protected] @ 0% incline

    Conditioning has begun.

  21. Wed. 8/10/11
    Hip circles, dislocates
    Squats. 2x8x45 5x95 5x115 5x135 5x155 3x185 3x215 9x237.5
    SSB GM's 8x65 3x13,14,14x106

    Conditioning sprints :40/:20
    [email protected] mph @0%

    Not bad for working 10 hours. I had more in the tank but didn't want to push it. I feel good and I think when I'm back to school and not doing labor I'll make some quick progress. Once I get more confidence in my lower back I think things will pop on squats and deads. That usually leads to a pop in everything.

  22. Saturday 8/14/11
    Rotator cuff, dislocates
    DE bench. 2x20x45 2x3x45+minis 6x3x78+minis
    Military 8x45 5x75 5x105 3x120 11x135
    CSRows 4x15,15,15,15x237 supersetted with
    Log Press 5x85 3x8,9,10x115.5
    4-boards 5x135 3x10,10,10x180 supersetted with
    Fat Gripz curls 3x7,7,7x90.5

    Conditioning treadmill [email protected] mph @0%

  23. Saturday 8/20/11
    Hip Circles, Dislocates
    DE Squats 2x8x45 2x2x45 light bands 6x2x101 light bands
    DL 5x135 5x185 1x205 1x225 1x245 10x261

    Conditioning Treadmill runs [email protected] mph @ 0%

    Was Late and I was having a hard time concentrating. Had a very unexpected death in the family and it had my mind distracted. Summer working is over so tomorrow starts my hard training for the power meet in October. I will be back on track for 3-4 days a week.

  24. last cycle estimated maxes by formula
    Bench 231
    Squat 308
    Military 184
    DL 348
    Log Press 154

    New working maxes for next cycle
    Bench 195
    Squat 257.5
    Military 144
    DL 280

    Sunday 8/21/11
    Rotator cuff, dislocates
    Bench 2x20x45 2x5x95 2x5x115 5x135 5x145 15x165.5
    Chins 4x10,10,11,12xBW supersetted with
    Bench 3x12,13,15x146
    Seated Lateral Raises 315,16,17x31.25's
    Pushdowns 3x16,16,17x75.5 supersetted with
    Lever Bar 5x5 3x8,8,10x7.75

    Conditioning treadmill :40/:20 [email protected] @0%

    Good workout.

  25. Tuesday 8/23/11
    Hip circles, dislocates
    Squats 2x8x45 5x95 5x115 5x135 5x165 5x195 15x220
    Stiff legged DL 5x135 3x10,11,12x167
    1) Reverse Hypers 3x10x66
    2) BB shrugs 3x10x190
    3) ab strap Pulldowns 3x10x72.5
    4) standing calves 3x15x25

    Sled pulls
    2x30 yards x70 backwards
    2x30 yards x70 forwards

    Rigged up a tire so I could drag out on the road without to much noise and attention. Worked great except that I am so out of shape. I actually got a touch of prowler flu. Didn't puke but I'm gonna have to wait a half an hour to eat I think. Back is feeling good. Had more reps on squats but legs actually started to die on me. Sled should remedy that. May have a line on a big garage to rent right down the street to put all my equipment in and roll out my mats. Finally. On a comical note I had an old tractor tire at my old house that we flipped and pounded with a sledgehammer. I was gonna pick it up in a few more weeks to use when I noticed that somebody actually stole it??!! It was a 400# tire at least. They also took my trash box, but left the lid. WTF? I'd like to see the guy that loaded that f-er into a pickup truck.


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