5/3/1 and Grappling 4 fun Log

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  1. 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.


  2. 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.
    •   
       


  3. 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.

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

    Nice and easy.

  5. 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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  6. Wednesday 10/12/11
    Treadmill workout. :40/:20 on/off
    3:[email protected] mph
    [email protected]
    [email protected]
    [email protected]

  7. Thursday 10/13/11
    Shoulder complex, dislocates
    DE Bench 2x20x45 2x3x45+67chains 6x3x105+67chains
    Military 8x45 5x65 5x85 5x110 3x125 10x139
    Superset
    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.

  8. 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
    Superset
    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

  9. 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.
    mattrag,

    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.

  10. Monday 10/17/11
    Treadmill. :40/:20 on/off
    3:[email protected] warmup
    [email protected]
    [email protected]
    [email protected]

  11. Wednesday 10/19/11
    Treadmill. :40/:20
    3:[email protected] warmup
    [email protected]
    [email protected]
    [email protected]

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

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

  13. 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.

  14. Tuesday 10/25/11

    Thai
    Shadow 2x3:00
    Thai Pads 4x5:00

  15. Tuesday 11/1/11
    Dislocates, shoulder complex
    Bench 2x20x45 2x5x95 2x5x115 5x135 5x155 10x169
    Superset
    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 [email protected] [email protected]%

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

  16. Thursday 11/3/11
    Hip circles, swings dislocates
    Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 8x230
    SSB GM's 8x65 3x14,14,15x107
    Superset
    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 [email protected]@0% [email protected]@0%

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

  18. Monday 11/7/11
    Shoulder Complex, Dislocates
    Military Press 2x8x45 5x65 5x85 5x105 10x125
    Supersets
    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 [email protected] [email protected]

    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.

  19. 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
    Superset
    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 [email protected] [email protected] @0%

  20. Friday 11/11/11
    Shoulder Complex, Dislocates
    Bench 2x20x45 2x5x95 5x115 5x135 3x150 3x165 10x179
    Superset
    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 @[email protected]%
    1) Fat Gripz 10-counts 2x6,6x26.25
    2) Inverted Rows 2x8,9xBW
    3) Sprints [email protected]@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.

  21. 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
    Superset
    1) Reverse Hypers 3x10,10,10x70
    2) BB Shrugs 3x14,14,14x194
    3) Ab Wheel 3x15xBW
    Conditioning circuit :40/:20 @[email protected]%
    1) Axle Cleans 3x4,4,4x105.5
    2) Sprints [email protected] [email protected]@0%

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

  22. 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
    Supersets
    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 [email protected] [email protected] @0%

    Gi tomorrow.

  23. 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
    Superset
    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.

  24. Monday 11/21/11
    Shoulder complex, dislocates
    Bench 2x20x45 2x5x95 5x115 5x135 5x150 3x170 8x189
    Superset
    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.

  25. 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.
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