5/3/1 and Grappling 4 fun Log

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  1. Wednesday 10/12/11
    Treadmill workout. :40/:20 on/off
    3:00@3-4-5 mph

  2. Thursday 10/13/11
    Shoulder complex, dislocates
    DE Bench 2x20x45 2x3x45+67chains 6x3x105+67chains
    Military 8x45 5x65 5x85 5x110 3x125 10x139
    1) CS Rows 10x225 3x13,13,14,14x255.5
    2) Log Press 5x95 3x5,5,6x130
    1) Reverse Band Bench Green 5x135 3x13,13,13x195
    2) Fat Gripz BB Curls 4x7,7,7,10x92

    Mediocre workout. Felt alright but the weights just were not going up well. My abs were still monster sore from Tuesday that may be the culprit.

    Then did:

    Gi drilling 45 minutes
    Live 2x4:00 Gi 1x4:00 no Gi

    Gi was a chore. Hands are going to need some conditioning. No Gi is still there and solid. I need a good two months of drilling and my no gi will be back to normal. Going to coach our guys in a tourney in Pittsburgh Saturday. Power meet next weekend.

  3. Quote Originally Posted by Mr.Sinister View Post
    Thursday 10/13/11
    Shoulder complex, dislocates
    DE Bench 2x20x45 2x3x45+67chains 6x3x105+67chains
    Military 8x45 5x65 5x85 5x110 3x125 10x139
    1) CS Rows 10x225 3x13,13,14,14x255.5
    2) Log Press 5x95 3x5,5,6x130
    1) Reverse Band Bench Green 5x135 3x13,13,13x195
    2) Fat Gripz BB Curls 4x7,7,7,10x92

    Mediocre workout. Felt alright but the weights just were not going up well. My abs were still monster sore from Tuesday that may be the culprit.

    Then did:

    Gi drilling 45 minutes
    Live 2x4:00 Gi 1x4:00 no Gi

    Gi was a chore. Hands are going to need some conditioning. No Gi is still there and solid. I need a good two months of drilling and my no gi will be back to normal. Going to coach our guys in a tourney in Pittsburgh Saturday. Power meet next weekend.
    I've done Judo for around 2 months now, and when I do some no Gi with some jitsu friends I feel so lost... lol.

    Nice lifts though. You do jitsu? or wrestling? Never really read much about your "grappling" part of the log lol. Just impressed with your 5/3/1 progress and crazy conditioning lol.
    RecoverBro ELITE

  4. Sunday 10/16/11
    Squats 2x8x45 5x95 5x115 5x135 3x185 1x205 1x225 1x245 1x265 1x285 1x295
    Bench 2x20x45 5x95 5x115 5x135 1x155 paused from here 1x175 1x185 1x195 1x205
    Deadlift 5x135 5x185 1x225 1x245 1x265 1x285 1x305

    Plan is
    Squats 285/300/???
    Bench 195/210/???
    DL 285/310/???

    Felt good. Looking forward to Saturday.

    I've been grappling for a few years. I used to be a wrestler. I just quit fighting last winter and I was going to focus on grappling, but I moved early in the spring and lost my gym so I haven't rolled since March or so. I am back on a limited basis now and will hopefully be back to normal by beginning of the year.

  5. Monday 10/17/11
    Treadmill. :40/:20 on/off
    3:00@3-4-5mph warmup

  6. Wednesday 10/19/11
    Treadmill. :40/:20
    3:00@3-4-5mph warmup

    Didn't get to practice tonight so did some conditioning instead. Hopefully get to Gi tomorrow night.

  7. Made weight at 198.0. Set openers at 285/195/285. Went an ate and now I'm having Fruit Loops!!!

  8. Sunday 10/23/11

    My meet report:
    I'm sitting here typing with a nice solid hangover. Things went pretty well. This was my first meet since lifting in the Juniors class in about 1994. I was registered in the open and masters class 198's.
    Hip circles, Dislocates
    Squat warmups 2x8x45 5x95 5x135 5x185 2x225 1x245 1x265
    Opener 285 easy 2nd 305 still easy 3rd 320 not as easy but 3 whites. Looked at the video and depth was good, knees stayed out and head and chest were up and locked in. The only thing I noticed that I need to work on is sitting back just a little more. I am sure I had at least another 15 pounds. I had a snack then of a protein bar and a Red Bull.
    Dislocates, Shoulder complex
    Bench warmups 2x20x45 5x95 5x115 5x135 2x155 1x175 1x185 paused
    Opener 195 no problem 2nd 210 had to put in some effort and the pause was a little long 3rd 225 3 whites and it was a max lift. The pause was ridiculously long. I could have built a campfire and made smores down there. A lot of guys were complaining. I don't know what he was seeing but everyones press took forever.
    Snack #2 bowl of potato salad and a bottle of water
    Hip Circles, Leg Swings
    Squats 8x45
    DL 5x135 5x185 1x225 1x255 1x275
    Opener 300 easy 2nd 315 still pretty easy. I developed a dip somehow that I never noticed in training and after watching the video I saw it. 3rd 330 easiest of all three. Made a small adjustment and got rid of the dip and it flew up nicely. I then announced for the final flight of DL and we cleaned up. I totaled 875 and got no red lights which was an important goal for me. I got 6/7 in the open and 2/2 for my age division. After that we went out and I had wings and a Smithwicks burger along with 3-4 Blackwicks. I love those things. After that I went to a buddy of mines house who brews beer and is in the process of getting his brewers license. I hung out there and 10-12 of their new winter lager. Check them out on Facebook, Race Street Brewery.
    My goals I set at the start of the year was to go 315/225/315 by the end of the year. I exceeded that by 20 pounds and did it two months early so I am pretty pleased there. I didn't achieve any of my grappling goals, but it wasn't anything I could control. I spent the last week deciding on what I am going to do next, training wise. I am sticking with my current plan of 5-3-1 with no real changes. The only thing that will change is that I'm going to work a little lower rep range for a while. Everything else will be the same. I am also going to get back to more regular rolling and padwork schedule and get in a little better shape. As soon as I am able to rent space somewhere and get the gym moved I am going to make a major workout change. I am sticking with 5-3-1 and one assistance movement, but I am going to go back to my hurricane workout for the other movements. It won't be too far off from what I used to do but a lot less volume and not nearly as intense. I also plan on slowly dropping some weight after the first of the year and getting to around 190. I would like to be able to make 170 for grappling purposes for a little while longer. At 190 I can get there no problem.
    I think my lifting goals for the next year are squat 365, Bench 240, DL 385. They seem pretty doable, even with trimming off 8 or so pounds, especially if things go as planned and I don't have to do any big side work this summer.
    I won't be doing anything for the next week, and I'm heading to the beach for a long weekend, Thursday to Monday, after that I'll be back to normal lifting and grappling. I'll try and get the video up later next week. My cousin is going to edit it all together for me.

  9. Tuesday 10/25/11

    Shadow 2x3:00
    Thai Pads 4x5:00

  10. Tuesday 11/1/11
    Dislocates, shoulder complex
    Bench 2x20x45 2x5x95 2x5x115 5x135 5x155 10x169
    1) Pulldowns 10x70 4x12,13,13,13x137.5
    2) Bench 3x12,12,13x149
    Standing Laterals 3x13,13,13x38.75's
    Lever Bar 5x5 3x10,10,8x7.75
    Conditioning circuit treadmill 7.0mph @0% incline
    1) 10 count pushups Fat gripz 2x7,7x25's
    2) inverted rows fatz 2x8,8xBW
    3) sprints 5@7.4 mph@0%

    First workout back. Dropped a little volume on triceps. We will see how it works. Seemed like I was doing too much volume.

  11. Thursday 11/3/11
    Hip circles, swings dislocates
    Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 8x230
    SSB GM's 8x65 3x14,14,15x107
    1) Reverse Hypers 3x11,11,11x68
    2) BB Shrugs 3x12,13,13x193.5
    3) Ab Wheel 3x15,15,15xBW

    Conditioning Circuit Treadmill @7.0mph @0%
    1) Axle Cleans 3x4,4,4x105
    2) Sprints 4@7.4mph@0% 2@7.5mph@0%

  12. Saturday 11/5/11
    Thai Pads 3x3:00
    No Gi drilling 1hr
    Live 4x3:00

  13. Monday 11/7/11
    Shoulder Complex, Dislocates
    Military Press 2x8x45 5x65 5x85 5x105 10x125
    1) CS Rows 10x225 4x15,15,15,15x240
    2) Log Press 5x95 3x5,6,6x130.5
    1) 4-Board Press 5x135 3x10,10,12x180.5
    2) Fa Gripz DB Curls 4x7,7,7,9x42.5

    Conditioning Treadmill Circuit @7.0mph
    1) Dips 2x15,15xBW
    2) Underhand Chins 2x5,5xBW
    3) Sprints 2@7.4mph 3@7.5mph

    Not bad. Still easing in a bit. I'll DL tomorrow and Bench Friday. I have Parent-Teacher conferences Wednesday and Thursday, but I'm off Friday. I might try and get some treadmill workouts in while I'm stuck at school. The place I was scoping out to move my gym to fell through. The guy that I thought owned it sold the place a year ago so it's back to the drawing board. I'm leaning more and more towards building another garage. If I do I'll do it a little different this time. Pole Building, metal exterior, blown insulation. Still thinking about it. I'd have to check on the taxes for it.

  14. Tuesday 11/8/11
    Hip Circles, Dislocates,
    Squats 2x8x45
    DL off 1.5" mats 2x5x135 5x185 3x205 3x225 10x248.5
    Lunges 3x8,8,9x42.5's
    1) GHR 3x7,7,9xMini assist
    2) fat Gripz holds 3x20,22,22 sec x55's
    3) Ab strap 3x12,12,12x73.5

    Conditioning treadmill circuit @7.0mph @0%
    1) Log Clean 3x4,4,x110
    2) sprints 2@7.4mph 4@7.5mph @0%

  15. Friday 11/11/11
    Shoulder Complex, Dislocates
    Bench 2x20x45 2x5x95 5x115 5x135 3x150 3x165 10x179
    1) Pulldowns 12x70 4x14,15,15,15x138
    2) Bench 3x12,12,14x149.5
    Standing Laterals 3x8,8,8x40's
    Lever Bar 5x5 3x10,10,18x5
    Conditioning Treadmill Circuit @7.0mph@0%
    1) Fat Gripz 10-counts 2x6,6x26.25
    2) Inverted Rows 2x8,9xBW
    3) Sprints 5@7.5mph@0%

    Getting back to usual. Going to have to find a kerosene heater for the garage. I have a torpedo but it's feast or famine, 75 degrees or 45 degrees. Jits and padwork tomorrow.

  16. Saturday 11/12/11

    Bag work 3x3:00
    Gi drilling 1 hr
    No Gi drilling 45 minutes
    No Gi live 3x4:00

    Monday 11/14/11
    Hip circles, swings, dislocates
    Squats 2x8x45 5x95 5x115 5x135 3x185 3x215 9x243
    SSB GM's 8x65 3x15,15,16x108.5
    1) Reverse Hypers 3x10,10,10x70
    2) BB Shrugs 3x14,14,14x194
    3) Ab Wheel 3x15xBW
    Conditioning circuit :40/:20 @7.0mph@0%
    1) Axle Cleans 3x4,4,4x105.5
    2) Sprints 5@7.5mph 1@7.6mph@0%

    Going well. Weight is staying stable and lifts are slowly climbing again. Ramping up the rolling a bit starting this week.

  17. Tuesday 11/15/11
    Thai Workout
    Shadow 2x3:00
    Coaches Drills 4x2:00
    Thai Pads 2x5:00

    Wednesday 11/16/11
    Shoulder Complex, Dislocates
    DE Bench 2x20x45 3x45+67chains 3x85+67chains 6x3x105+67chains
    Military 8x45 5x65 5x95 3x115 10x132.5
    1) CS Rows palms facing 10x225 4x12,13,13,13x245
    2) Log Press 5x95 3x5,6,8x131
    1) 4 board Press 5x135 3x10,11,14x181
    2) Fat Gripz DB Curls 4x7,7,8,10x42.5
    Conditioning Circuit Treadmill @7.0mph
    1) Dips 2x15,16xBW
    2) Underhand Chins 2x5,6xBW
    3) Sprints 3@7.5 2@7.6mph @0%

    Gi tomorrow.

  18. Thursday 11/17/11

    Gi Drilling 1 hr. No live

    Saturday 11/19/11
    Gi Drilling 1 hr.
    No Gi drilling 1 hr.
    No Gi live 3x5:00

    Later on
    Hip Circles, Dislocates, Leg Swings
    DE Box Squats 2x8x45 2x2x45+purples 6x2x104+purples
    DL (off 1.5" mats) 5x135 5x185 added belt 3x205 3x235 10x263.5
    Lunges 3x8,9,9x42.5's
    1) GHR 3x7,7,12xmini assist
    2) Fat Gripz Holds 3x22,24,25 seconds x 55's
    3) Ab Strap 3x12,12,13x73.75

    Skipped conditioning tonight. I am beat from rolling today plus my schools team is playing a district semifinal game tonight at home and I'm going to that.
    Thursday I got my first stripe on my white belt. It's only taken 11 years. Haha. I'm going to up the Gi stuff a little over the next few week near home to do some training. The home gym is too far away to travel to every night. The no Gi is still pretty there. I can still move, I just need to drill back in my old stash of technical stuff and get myself in shape. Weighed in at 197.0 before practice. I easily have 10lbs of bf I can loose, but not quite yet.

  19. Monday 11/21/11
    Shoulder complex, dislocates
    Bench 2x20x45 2x5x95 5x115 5x135 5x150 3x170 8x189
    1) bench 3x12,12,15x150
    2) Pulldowns 8x90 4x15x140
    Standing Laterals 3x8,8,9x40's
    Lever Bar 5x5 3x10,10,20x5

    Skipped conditioning because I got a late start. The daughter had basketball.

  20. Tuesday 11/23/11
    Bag work 3x3:00
    Gi drilling 1:15 hr
    Gi live 3x3:00

    Not bad. Actually had the wherewithal to secure a few lapel chokes in different positions. Couldn't quite finish them yet but they were tight enough to let me transition into other things that did work.

  21. Wednesday 11/23/11
    Hip Circles, Dislocates, Hip Circles
    Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 2x230 9x256.5
    SSB GM's 8x65 3x8,8,10x115
    1) Reverse Hypers 3x10,10,10x71
    2) BB Shrugs 3x14,14,15x195
    3) Ab Wheel 3x15,15,16xBW

    Conditioning Circuit treadmill @7.0mph@0%
    1) Log Cleans 3x4,4,5x111
    2) Sprints 3@7.5mph 3@7.6mph @0%

  22. Friday 11/25/11
    Shoulder Complex, Dislocates
    DE Bench 2x20x45 3x45+minis 3x65+minis 6x3x80.5+minis
    Military 8x45 5x75 5x105 3x125 8x140
    1) CS Rows palms facing 8x225 4x13,13,13,15x245.5
    2) Log Press 5x95 3x5,6,8x131.5
    1) 4 Board Press 5x135 3x10,11,15x181.5
    2) Fat Gripz DB Curls 4x7,7,9,10x42.5's

    Skipped conditioning tonight. My should is a little jacked up from something. I felt it a little bit the other day benching. It was still usable and strong just sore and tweaked. I'm going to take a bit of a deload next week. I think I'm going to do Wendler's deload day where you hit prescribed reps at 90% and that's it. I think I'll try that first. Going to try some ice tonight. I'd like to get some glucosamine and chondroitin but it is so damned expensive and money is super tight so it will have to wait. Grappling tomorrow.

  23. Saturday 11/26/11

    Gi drilling 1hr
    Gi live 5x3:00
    No Gi drilling 40 minutes

  24. Monday 11/28/11
    Hip Circles, Swings, Dislocates
    DE Box Squats 2x8x45 2x45+light bands 2x85+light 6x2x105+light
    DL (1.5" mats) 5x135 5x185 3x225 2x250 9x278
    Lunges 3x9,9,9x42.5's
    1) GHR 3x8,8,14xMini assist
    2) Fat Gripz Holds 3x26,26,28 seconds x 55
    3) Ab Strap 3x12,12,14x74
    Conditioning Treadmill Circuit @7.0mph
    1) Axle Cleans 3x4,4,4x106
    2) Sprints 1@7.5mph 4@7.6mph 1@7.7mph @0%

    Shoulder is feeling good. We'll see where it is Wednesday. Results for this cycle:

    Estimated Max's by Wendler's formula
    Bench 239 down 16 from last cycle
    Squats 333 down 19 from last cycle
    Military 177 down 8 from last cycle
    DL 361 down 29 from last cycle
    Log Press 166 up 10 from last cycle

    Pretty happy. Didn't drop too far even though I really backed off the intensity.

    Max numbers for next cycle
    Bench 199.5
    Squat 272
    Military 147.5
    DL 295 + 2" mats

    Going to continue to move up the weights very slowly for the duration of the winter. I will start a diet plan first of the year. I plan on ordering Shelby Starnes e-books and possibly trying something of his. The carb cycling seems to be the way a lot of people are going over there on Elitefts.com so I though I'd look into it. If anybody has any suggestions feel free to chime in. I am going to start upping the intensity on the accessory work and conditioning. I'd like to get in shape and prepare for a hard push on the main four lifts in the spring when my gym will be 60 degrees instead of 30 degrees.

  25. Wednesday 11/30/11
    Rotator cuff, dislocates
    Bench 2x20x45 2x5x95 5x115 5x135 3x150 12x170
    1) Pulldowns 8x70 4x15,15,15,16x141
    2) Bench 3x12,13,15x150.5
    Seated Laterals 3x13,14,14x32.5
    Lever Bar 5x5 3x10,12,20x5
    Conditioning treadmill circuit @7.0mph
    1) 10 count fat Gripz 2x7,7x26.25
    2) Inverted Rows 2x9,9xBW
    3) sprints 3@7.6mph 2@7.7mph

  26. Friday 12/2/11
    Hip Circles, Swings, Dislocates
    Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 15x232
    Stiff Leg DL 8x135 3x9,10,10x175.5
    1) Reverse Hypers 3x10,10,10x72
    2) BB Shrugs 3x14,15,15x195.5
    3) Ab Wheel 3x15,15,16xBW
    Conditioning Treadmill Circuit @7.0mph
    1) Log Cleans 3x4,5,5x112
    2) Sprints 3@7.6mph 3@7.7mph @0%

    Not bad. Squats felt strong. I probably had two more in me, at least. I missed practice last night because the wife was showing our old house to a couple. Tournament in Pittsburgh tomorrow. Not competing, just coaching. I need to get a place to train regular again. I am itching to get back on the mats.

  27. Sunday 12/4/11
    Rotator Cuff, Dislocates
    DE Bench 2x20x45 3x45+minis 3x65+minis 6x3x81+minis
    Military 8x45 5x65 5x95 3x115 12x125.5
    1) Croc Rows 8x40 4x13,13,15,15x66.5
    2) Log Press 5x105 3x5,6,5x142
    1) Pin Press 5x135 3x12,12,14x181 1.5" mats
    2) Fat Gripz BB Curls 4x7,7,8,10x92

    Conditioning Treadmill Circuit @7.0mph@0%
    1) Pushdowns 2x12,12x70
    2) Underhands 2x6,6xBW
    3) Sprints 1@7.6mph 4@7.7 mph @0%

    Not a bad workout. I had to move it to today because the daughter has a doctors appointment in Pittsburgh tomorrow and it's an all day thing. Screwed up and miss loaded the log press. First set felt kind of heavy, but I chalked it up to being the first set. Second set I was wondering what the hell was going on. Then I noticed right before the last set that it was over loaded 10 pounds. It was supposed to be 132. I'm going to stay there for few weeks and ramp the reps up.
    I downloaded and app on my phone to track macro-nutrients. I'm going to start tracking my food intake for the rest of the year and get used to that, and then start the dieting sometime in January, after I order Starnes' books and get a plan worked out.
    Coached some of our guys at a tournament yesterday. Went decent, overall 6-6. We had a teen go 3-0 and win Gi and No Gi. Another guy went 2-3 and got a 2nd and a third. He looked good technically in all but one match and was winning one match handily but got caught, but he ran out of gas big time in the second matches in each division. Other guy went 1-3 but he's only been training 3 months and he was in two of the matches and they were both close. He also ran out of gas a bit. He does quite a bit of weight training so he is going to modify what he's doing to fit grappling and BJJ. Gave me the itch to get back on the mats. If I can wing it there is a tournament in January and I am going to try and get ready for it and do at least Gi.

  28. Tuesday 12/6/11
    Shadow 2x3:00
    Coaches drills 4x2:00
    Thai pads 3@5:00

    Wednesday 12/7/11
    Hip circles, swings, dislocates
    DE Squats. 2x8x45 2x45+light 2x2x85+light 6x2x106+light
    DL 2" deficit 5x135 5x185 3x215 2x235 13x251
    Step-ups 3x8,8,8x46.25's
    1) GHR 3x8,8,15xBW
    2) Fat Gripz Holds 3x28,28,30x55's
    3) Ab Pulldowns 3x12,12,15x74.25
    Conditioning circuit treadmill 7.0mph
    1)axle cleans 3x4,4,4x106.5
    2) sprints 6@7.7mph@0%

  29. Thursday 12/8/11
    Bag work 3x3:00
    Gi drilling 1 hr
    Live about 10 minutes king of the guard.

  30. Friday 12/9/11
    Shoulder Complex, Dislocates
    Bench 2x20x45 2x5x95 5x115 5x135 3x160 10x180
    1) Pulldowns 10x70 4x15,15,15,17x142
    2) Bench 3x12,14,15x151
    Seated Lateral Raises 3x14,14,15x32.5's
    Lever Bar 5x5 3x11,14,20x5

    Conditioning Treadmill Circuit @7.0mph
    1) 10-counts with Fat Gripz 2x5,5x30's
    2) Inverted Rows 2x9,10xBW
    3) Sprints 4@7.7mph 2@7.8mph@0%


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