5/3/1 and Grappling 4 fun Log

[Mr.Sinister]

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.

[Mr.Sinister]

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.

[Mr.Sinister]

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.

[Mr.Sinister]

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

[Mr.Sinister]

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
3@7.0mph @ 0% incline

Conditioning has begun.

[Mr.Sinister]

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
4@7.0 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.

[Mr.Sinister]

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 5@7.0 mph @0%

[Mr.Sinister]

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 5@7.0 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.

[Mr.Sinister]

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 6@7.0mph @0%

Good workout.

[Mr.Sinister]

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

Conditioning
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.

[Mr.Sinister]

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 4@7.0

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.

[Mr.Sinister]

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.

[Mr.Sinister]

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 5@7.0 mph

[mattrag]

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!

[Mr.Sinister]

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

[Mr.Sinister]

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.

[Mr.Sinister]

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 3@7.0

Started creatine

[Mr.Sinister]

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 3@7.0

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.

[mattrag]

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 3@7.0

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 )

[Mr.Sinister]

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
8@7.0mph @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.