5/3/1 and Grappling 4 fun Log
06-08-2011 08:30 PM
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 firstname.lastname@example.org
3) sprints email@example.com 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.
06-10-2011 08:55 AM
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???
06-10-2011 10:23 AM
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
06-13-2011 09:09 PM
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 firstname.lastname@example.org mph
3) sprints email@example.com 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.
06-14-2011 10:18 AM
thats a pretty good turnout. as long as everyone gets 2 nothing to complain about. ill let you know how GQ goes!
06-15-2011 03:18 PM
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 firstname.lastname@example.org 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.
06-15-2011 11:28 PM
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.
06-17-2011 09:39 PM
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.
06-17-2011 09:47 PM
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.
06-17-2011 11:04 PM
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?
06-18-2011 10:48 AM
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.
06-18-2011 11:25 AM
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.
06-20-2011 07:32 PM
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@example.com mph firstname.lastname@example.org mph email@example.com 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.
06-24-2011 02:15 PM
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.
06-28-2011 09:42 AM
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.
07-03-2011 03:17 PM
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 2@40 yards x 45
Forwards Drags 2@40 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.
07-05-2011 08:07 AM
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
07-08-2011 08:45 PM
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.
07-11-2011 09:02 PM
Bench 2x20x45 2x5x95 2x5x95 5x135 5x150 15x163
Chins 4x8,8,8,8xBW supersetted with
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.
07-12-2011 10:19 PM
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.
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