5/3/1 and Grappling 4 fun Log

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  1. Thursday 4/5/12
    Rotator cuff
    DE Bench 2x20x45 Added minis 3x45 3x65 8x3x87.5
    Military 8x45 Added minis 5x45 5x65 5x75 17x87
    CS Rows palms facing 10x225 4x15x236
    Treadmill circuit @6.9mph@2.5%
    1) Log Press 3x6x113.5
    CS rows 3x9,12,15x187.5
    2) reverse band bench 3x13,15,15x156.5
    Fatz BB curls 3x8,10,10x77
    3) dips 3x11,15,16xBW
    Inverted rows 3x10,11,11xBW
    4) Sprints 4@8.5mph@2.5%

    Gi live 10x5:00 matches.

  2. Sunday 4/8/12
    Treadmill workout
    Warmup 1x3:00

    Pretty decent. Two more till I hit my targets then I should get two more there before the tournament.

  3. Monday 4/9/12
    Hip circles, swings
    DE squats 2x8x45 added light bands 2x45 2x75 2x100 8x2x118
    DL 1/2" mats 5x135 5x185 3x225 3x250 16x270
    One leg squats 2x9,10x27.5 1x8x30
    Treadmill circuit @7.5mph@2.5%
    1) GHR 3x8xBW
    Ab strap 3x8,8,9x81.25
    2) axle sumo 3x6,6,8x170
    Band rotations 3x6xmini
    3) box jumps 3x4,5,6x7 chain
    4) Sprints 5@8.5mph@2.5%

    Gi grip 2x30's

    Not bad. Having some trouble with my left wrist when I am using a fat bar or fat Gripz for a pulling movement. Almost feels like Carpal Tunnel. GHR have definitely stalled. I am going to go To doing them with hands down by my sides and really ramp up the reps, or I may go back to a mini band assist for a while.
    Bench and practice tomorrow. Got another lead on a possible gym location, but I'm having money problems all the sudden. The wife cannot seem to find a job and unemployment doesn't pay the bills.

  4. Tuesday 4/10/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 5x135 3x155 15x165.5 2x2x184
    Chins 5x5,5,10,11,13xBW
    Treadmill circuit @7.5mph@2.5%
    1) Bench 3x15x135
    Pulldowns 3x15x95
    2) cable laterals 3x12,15,15x11
    DB Shrugs 3x8,10,11x70's
    3) 10-counts 3x4,6,6x36.25's
    4) sprints 6@8.5mph@2.5%

    Band pushdowns 3x36xMini

  5. Tuesday 4/10/12

    Gi drilling 1 hr
    Gi live 5x5:00

    Pretty sore from two days in a row. Bodyweight 183.4 after practice.

    Wednesday 4/11/12
    Treadmill workout
    1x4:00 warmup

    Relatively easy. Going up tomorrow.

  6. Thursday 4/12/12

    Treadmill workout

    No Gi drilling 45 minutes
    Gi rolling 7x5:00 live

    Really worn out. Having some extra carb calories tonight. Squats tomorrow. Hopefully I'll feel better tomorrow. Food this weekend then next week is pretty strict and weight cutting on Friday.

  7. Subbed in brother

  8. Musclegauge1. Cool, I wasn't sure if anybody still checked on me or not.

    Friday 4/13/12
    Hip circles, swings, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 14x245
    SSB GM's 8x85 3x16,20,20x118.5
    Lever bar 2x5x5 3x6,7,9x6.25
    Treadmill circuit @7.5mph@2.5%
    1) Reverse Hypers 3x10x86
    Ab wheel 3x5,5,9x14 chains
    2) log cleans 3x5x122
    Twists 3x28x20
    3) Zercher Squats 3x6x85
    4) Sprints 7@8.5mph@2.5%

    Gi grip 3x30's

    Felt pretty good. The extra calories must have helped. Didn't take much. I wonder if I was overestimating my intake a little. Practice and cheat day tomorrow.

  9. Saturday 4/14/12
    Gi drilling 1 hour
    No Gi drilling 20 minutes
    No Gi live 5x5:00

    Sunday 4/15/12
    Rotator cuff
    DE bench 2x20x45 added mini's 3x45 3x65 8x3x88
    Military 8x45 added mini's 5x45 3x65 3x80 15x92
    CS Rows 10x225 4x15,15,15,18x237.5
    Treadmill circuit @7.5mph@2.5%
    1) log Press 3x6x115
    CS Rows Fatz 3x12,15,5x188
    2) reverse band bench mid grip 3x8,9,11x165
    Fatz Curls 3x10x77.5
    3) Dips 3x13,16,18xBW
    Inverted Ross 3x11xBW
    4) sprints 7@7.5mph@2.5%

    Didn't feel up to it but went well and glad I got it done.

  10. Monday 4/16/12
    Treadmill sprints
    Warmup 1x4:00

  11. Tuesday 4/17/12
    DE Squats 2x8x45 added light bands 2x45 2x75 2x100 8x2x119
    DL 1/2" mats 5x135 5x185 3x225 3x255 14x286
    One leg squats 3x8x30
    Treadmill circuit @7.5mph@2.5%
    1) GHR arms down 3x6xBW
    Ab Strap 3x8,9,9x81.5
    2) axle cleans 3x5x111.5
    Band rotations 3x6,6,7xmini
    3) box jumps 3x4,6,6x7 chains
    4). Sprints 7@8.5mph@2.5%

    Was in a hurry. Postponing rolling till tomorrow. Wife had an emergency with her mother tonight and won't be home in time for me to get to practice.

  12. Wednesday 4/18/12
    Treadmill run
    Warmup 1x4:00

    Gi drilling about 45 minutes
    Gi live 4x5:00

  13. Saturday 4/21/12

    Tournament report. I made weight without trouble at 178. I was in the open advanced and there were only two or us, unfortunately for me my opponent was a 240lbs or so black-belt from jersey. I pulled butterfly and hit lockdown and got in on old school but changed to a single leg lift, but just couldn't clean up so I went back to old school and sat him for 2, or so I thought. I ended in half guard and having an advantage I thought I'd try to pass. I figured even if I missed it I win on advantage. He was too strong and popped me over and got two and then I found out I didn't get any points or even an advantage. ????? Lost 2-0. Gi I had 3 matches. First I won by arm triangle from mount, second by points against my team mate and third I beat a kid with arms like Aahhhnuld, with a paper cutter choke using the Gi in north south.
    Then it was absolute. First match was a young kid and I rolled real easy and let him work. Won by points. Second was a guy a good bit lighter, maybe a 150lb'r. I worked him and won by arm bar. At this point I was cooked. Semi match was a real good guy around 190 lbs. Had some nice x-guard sweeps and a pass and won 10-3 and I was done. The guy in the finals was 210 lbs with arms like an ape and had only had 2, 1 minute or so matches. I just couldn't go. At this point I was severely overheated and had some serious shakes and tremors from dehydration and low blood sugar so I pulled out and gave it to him. Semi fresh I could have beaten him I think, but I just didn't have any tank left. Finished 6-1 with 3 submissions including that choke. Hoping this will get me my last stripe and off to the blue belt test this fall when I can arrange it financially. Got two second places and one first.
    Now I feel like someone beat me with a sack full of doorknobs. Hopefully I'll be able to get back at it Thursday or Friday, at least in the weight room.

  14. Friday 4/27/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 5x135 3x155 10x175
    Chins 5x5,5,10,12,12xBW
    Treadmill circuit @7.5mph@2.5%
    1) bench :x8,8,14x140
    Fatz Pulldowns 3x8,8,15x105
    2) cable laterals 3x8x15
    DB Shrugs 3x8,10,12x70's
    3) 10counts 3x5,6,7x36.25's
    4) sprints 5@8.5mph@2.5%

    Tough workout, but I knew it would be. I've been out of the weightroom since last Tuesday. Also I've been eating garbage and not enough good calories. No practice today, we are moving the gym to a new location. It's a huge indoor sports complex and gym. Should be a big improvement. I've been in it once for weigh-ins for a fight a few years back.

  15. Monday 4/30/12
    Treadmill workout.
    1x4:00. Warmup

    First one back. I took it pretty easy, but I'm going to ramp up pretty quickly i think I'm doing a big tournament memorial day weekend in Pittsburgh, at least if I can scratch up the funds. They even have a cash prize no-Gi absolute, but I'm not sure about that. I took today off from squat. I spot loaded a push/pull meet yesterday and my back was pretty sore so I'll do it tomorrow. We also had a strict curl contest. First time we've ever done that or I've even seen one. It was pretty neat. Nice and easy to load also.

  16. Tuesday 5/1/12
    Hip circles, swings, dislocates.
    Squats 2x8x45 8x115 5x135 5x185 5x215 3x240 6x268.5
    SSB GM's 8x85 3x18,20,20x120
    Lever bar 2x5x5 3x6,7,12x6.25
    Treadmill circuit @7.5mph@2.5%
    1) reverse Hypers 3x10x87
    Ab wheel 3x5,5,10x14 chains
    2) bag flips 3x6,8,8x110
    Twists 3x16x25
    3) SSB Squats 3x6,6,8x116
    4) sprints 4@8.ph@2.5%

    Not a great workout. Hips were really stiff and back was tweaked and still sore. I'm not to worried about it. I'm still taking my regular jump for the next cycle. It's just a hangover from my time off after the tournament. I looked, it's been 18 days since my last squat workout.

  17. Tuesday 5/1/12
    Gi drilling 1 hr.

    Wednesday 5/2/12
    rotator cuff
    DE Bench 2x20x45 Added Mini's 3x45 3x65 8x3x90
    Military 8x45 Added mini's 5x45 5x65 3x80 12x97
    CS Rows 10x225 4x15,15,15,16x240
    Treadmill circuit @7.6@2.5%
    1) log press 3x6x115.5
    Fatz CS Rows 3x13x188.5
    2) reverse band bench 3x8,10,12x165.5
    Fatz curls 3x6x90
    3) Dips 3x13,16,19xBW
    Inverted rows 3x11,11,12xBW
    4) sprints 5@8.5mph@2.5%

  18. Thursday 5/3/12
    Treadmill workout
    1x4:00 warmup

    Pretty easy. Going up .2 mph next workout

    No-Gi drilling. Basics 1hr
    Gi live 7x5:00.

  19. Friday 5/4/12
    Hip circles, swings, dislocates
    DE Squats 2x8x45 added light bands 2x45 2x75 2x100 8x2x120
    DL 1/2" mats 5x135 5x185 3x235 2x270 10x302 2x1,1x317.5
    One leg squats 3x9,10,12x30
    Treadmill circuit @7.6mph@2.5%
    1) GHR 3x6,6,8xBW hands down
    Ab strap 3x7,9,10x81.75
    2) sumo DL 1/2" mats 3x5x185
    Band rotations 3x6,7,8xMini
    3) Box jumps 3x5,6,6x7 chains
    4) sprints 4@8.6mph@2.5%-1@9.0mph@2.5%

  20. Sunday 5/6/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 5x135 3x150 16x157.5
    Chins 6x5,5,5,10,12,13xBW
    Treadmill circuit @7.7mph@2.5%
    1) bench 3x8,9,15x140.5
    Fatz Pulldowns 3x8,10,15x106
    2) standing laterals 3x15,15,16x32.5's
    Shrugs 3x8,10,13x70's
    3) 10-counts 3x6,7,8x36.25's
    4) sprints 4@8.5mph@2.5% - 2@9.0mph@2.5%

    Forgot to do extra tricep and back, band work. No big deal. After that I did ME grass cutting and weeding. I hate yard work. Sprint workouts next two days then squats and BJJ on Wednesday. I have a school board meeting to attend Tuesday and will miss my normal day. Later tonight I'll post up my numbers for last cycle and my new working numbers for this one.

  21. Results from last cycle

    Max by formula. Change from last
    Bench. 233. -9 lbs
    Squats. 322. -41 lbs.
    Military. 139. Same
    DL. 403. -17 lbs.

    All dropped a hood bit except military. I'm confident it is just because my 1's week was the week back after the tournament. My other weeks were all solid. I think I'll be back on track this cycle so I'm taking my usual jumps.

    New max number
    Bench. 185.5
    Squats. 285
    Military. 105 mini's
    DL. 320. Plus 1" mats

    Thinking of doing a SARM's run this summer. Still looking into it though.

  22. Monday 5/7/12
    Treadmill workout
    Warmup 1x4:00. 40/20

  23. Tuesday 5/8/12
    Hip circles, swings, dislocates
    Squats 2x8x45 8x115 5x135 5x185 5x215 12x242.5 1x265 2x1x285 easy
    Lever bar 2x5x5 3x7,9,15x6.25
    SLDL 8x135 3x8x185
    Treadmill circuit @7.7mph@2.5%
    1) reverse hypers 3x10x88
    Ab wheel 3x5,6,10x14 chains
    2) log cleans 3x5x122.5
    Ab twists 3x18x25
    3) Zercher squats 3x8x90
    4) sprints 3@8.5mph@2.5%-4@9.0mph@2.5%

  24. Wednesday 5/9/12
    Treadmill workout
    1x4:00 warmup

    Gi drilling 1hour
    Gi live 3x3:00

  25. Thursday 5/10/12
    No Gi 1 hour drilling
    Gi 7x5:00

    Friday 5/11/12
    Rotator cuff
    DE Bench 2x20x45 added 54 chains 3x45 3x65 3x85 8x3x106+54 chains
    Military 8x45 added mini's 5x45 5x65 5x80 15x90
    CS Rows palms down 10x225 4x15x251.5
    Treadmill circuit @7.8mph@2.5%
    1) log 3x6x116.5
    CS rows fats 3x9,10,15x197
    2) 4-boards 3x9,12x15x137.5
    Fatz DB curls 3x6,6,9x37.5's
    3) dips 3x14,16,20xBW
    Inverted rows 3x11,12,12xBW
    4) sprints 2@8.5mph@2.5%-5@9.0mph@2.5%

    Weight was at 182.0 post workout last night. I'd lime to see 180, but really I can make it from here with relative ease.

  26. Saturday 5/12/12
    Gi drilling 45 minutes
    Gi live 3x5:00
    No Gi drilling 45 minutes
    No Gi live 3x5:00

    Good session. No new or beginner guys so we were able to work on our stuff, de la riva and 1/2 guard lockdown, my bread and butter.

    Treadmill work tomorrow and more max effort grass cutting. On a positive note I finally sold my house. Sad to see the garage go, but I'll be happy to see all that $$$, as well as not have to pay utilities, taxes, and insurance on a place I don't live in. Also I won't have to cut the grass but 2 more times and I can finally work on my yard. I do need to find somewhere to store my mats and equipment for now.

  27. Monday 5/14/12
    Hip circles, swings, dislocates
    DE squats 2x8x45 added light bands 2x45 2x85 2x105 8x2x121
    DL 1" mats 5x135 5x185 3x235 15x272
    Lunges 3x8,10,10x40's
    Treadmill circuit @7.9mph@2.5%
    1) GHR 3x6,7,10xBW
    Ab strap 3x8,10,10x82
    2) Axle cleans 3x5x112
    Band rotations 3x6,8,8xMini
    3) Box jumps 3x5,6,6x7 chains
    4) sprints 7@9.0mph@2.5%

  28. Tuesday 5/15/12
    Treadmill workout
    Warmup 1x4:00

    No-Gi 45 minutes drilling
    No-Gi live 3x5:00
    Gi drilling 45 minutes
    Gi live 3x5:00

    Pretty tired. Think I need some carbs.

  29. Wednesday 5/16/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 5x135 3x155 13x167 2x185.5 3x185.5
    Chins 6x5,5,5,10,12,14xBW
    Treadmill circuit @8.0mph@2.5%
    1) bench :x8,12,14x141
    Fatz Pulldowns 3x10,12,15x106
    2) standing laterals 3x16x32.5's
    DB shrugs 3x8,10,14x70's
    3) 10 countz 3x8x36.25's
    4) sprints 7@9.0mph@2.5%

    Band pushdowns 3 sets
    Band row complex 3 complexes.

    Very tuff workout. The diet and rolling and conditioning are starting to take a toll on my lifting performance. I just have to gut out 3 more workouts until the tournament. I'll do some sprint work and a hard roll tomorrow. I am going to try some extra carbs Friday before squats to see if that helps. I think I'm going to stay around a 182 post practice weight. I'll just have to suffer a tougher cut next Friday. I don't want to lose anymore strength or endurance. I'm am right about where I need to be conditioning and strength wise and other than being tired yesterday I'm feeling really good on the mats.

  30. Thursday 5/17/12
    No-Gi drilling 1 hour
    Gi live 8x5:00

    Friday 5/18/12
    Hip circles, swings
    Squats 2x20x45 8x115 5x135 5x185 3x225 10x256.5
    Lever bar 5x5 3x7,10,15x6.25
    SLDL 8x135 3x8,9,10x185.5
    Treadmill circuit @8.0mph@2.5%
    1) reverse Hypers 3x10x90
    Ab wheel 3x5,7,10x14 chains
    2) bag flips 3x8x110
    Twists 3x20x20
    3) SSB squats 3x6,8,8x117
    4) sprints 7@8.0mph@2.5%

    Bit tough but not like Wednesday night. Had some extra carbs today and last night. Weighed out at182lbs last night. Feeling pretty good about next weekend.
    On a side note, I've decided I'm gonna try a SARM's run, probably an 8 week run starting in August. Also decided on a PH cycle, maybe next spring.

  31. Saturday 5/19/12

    Gi drilling 40 minutes
    Gi live 3x5:00
    No Gi drilling 40 minutes
    No Gi live 5x5:00

    181.6 lbs bodyweight, post workout.

    Sunday 5/20/12
    Rotator cuff
    DE Bench 2x20x45 added chains 3x45 3x65 3x85 8x3x108+54 in chains
    Military 8x45 added mini's 5x45 3x75 3x85 13x95
    CS Rows palms down 10x225 4x15,15,15,16x255
    Treadmill circuit @8.0mph@1.5%
    1) log press 3x6x117
    CSRows fatz 3x9,10,15x198
    2) 4-boards mid grip 3x11,14,15x138
    Fatz DB curls 3x6,7,10x37.5's
    3) dips 3x14,17,20xBW
    Inverted rows 3x12xBW
    4) Sprints 7@9.0mph@2.5%

    Sprint work tomorrow, last weight session and rolling session Tuesday. I'll do a final hard sprint session Wednesday and also start no carb and water loading Wednesday as well. Weigh-ins are closed at 6:00, Friday and I don't want to miss them. Taking half a day off Friday if weight isn't where I need it Thursday. Feeling pretty good so far.

  32. Monday 5/21/12
    1x4:00 warmup

    Pretty solid.

  33. Tuesday 5/22/12

    No-Gi drilling 35 minutes
    No-Gi live 5x5:00
    Gi live 6x5:00

    Slight change of plans. Treadmill and practice tonight, last lactic acid workout tomorrow. Weight was 180.6 after practice. Plan is to do weights tomorrow, treadmill Thursday and then go to the gym and do my cut Thursday night. I'll go super low carb starting tomorrow and Thursday and also water up tomorrow and Thursday until about 3:00. Then I'll be ready to strip it off. Weigh-ins are 3-6 pm on Friday.

  34. Wednesday 5/23/12
    Hip circles, swings
    DE Squats 2x8x45 added lights 2x45 2x85 2x105 8x2x122+light bands
    DL 1" mats 5x135 5x185 3x235 3x265 13x288
    Lunges 3x4x47.5's
    Treadmill circuit @8.0mph@2.5%
    1) GHR 3x6,7,11xBW
    Ab Strap 3x9,10,10x82.25
    2) Sumo DL 3x5x186 1" mats
    Band rotations 3x8xMini
    3) box jumps 3x6x7 chains
    4) sprints 7@9.0@2.5%

  35. Started cut workout at 178.6. This used to be a somewhat cool test of mental toughness for me, now it just plain SUCKS!!!!!!!!!!!!!!!!!!!!!!!!!

  36. Tournament report. Made weight Friday night at 174.8. Had a few meals and a decent nights sleep and was ready to go. Tournament started an hour and 15 minutes late as usual. I did Blue Belt open and had three other people. All actual Blue Belts. First match, I won 14-2, second I believe it was 12-0. Might have been the other way around. Anyway, here they are:



    Tuesday 5/29/12
    Rotator Cuff
    Bench 2x20x45 8x95 5x115 5x135 3x155 11x176.5
    Chins 6x5,5,5,10,12,15xBW
    Treadmill Circuit @7.0mph@2.5%
    1) Bench 3x8,13,15x141.5
    Fatz Pulldowns 3x10x13x15x108
    2) Laterals 3x10,12,14x35's
    DB Shrugs 3x8,10,15x70's
    3) 10-countz 3x3x40's
    4) Sprints 7@8.0mph@2.5%

    Band Pushdowns 3x35xmini
    Face Pulls circuit 3xMini

    Not bad for first one back after the tournament.

  37. Thursday 5/31/12
    Hip Circles, Swings, Dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 3x255 8x271
    Lever Bar 2x5x5 3x7,11,17x6.25
    SLDL 8x135 3x8,10x15x186
    Treadmill Circuit @7.0mph@2.5%
    1) Reverse Hypers 3x10x91.5
    Ab Wheel 3x6,9,10x14 chains
    2) Log Cleans 3x3,4,4x127.5
    Ab Twists 3x22x20
    3) SSB Squats 3x10x125
    4) Sprints 7@8.0mph@2.5%

    Not a great workout. Squats were really tough. My form broke down on at least three reps. I think I am going to stay at this max number for another cycle.

  38. Monday 6/4/12
    Rotator cuff
    DE Bench 2x20x45 3x45+54 3x65+54 3x85+54 8x3x108.5+54 chains
    Military 8x45 added mini's 5x45 5x70 3x90 12x100+ Mini's
    CS Rows 10x225 4x15,15,5,18x255.5
    Treadmill circuit @7.1@2.5%
    1) log Press 3x6x117.5
    CS Rows 3x9,12,15x198.5
    2) 4-boards mid grip 3x11,15,15x138.5
    DB Curls 3x6,9,10x37.5's
    3) Dips 3x15,18,20xBw
    Inverted Rows 3x12,13,14xBW

    Ordered a SARM's run today. Gonna start it next Monday. 8 weeks Osta and S-4.

  39. Tuesday 6/5/12
    Gi practice. Drilling 1:15 hours
    Live 4x3:00

    Went with a good purple we just got from Hawaii, courtesy of the United States Marine Corps. Rorion Gracie school. Felt great. He is gonna be a real asset to the team and to me. Hopefully I can return the favor.

  40. Wednesday 6/6/12
    Hip circles, swings, dislocates
    DE squats 2x8x45 2x45+light 2x85 2x105 8x2x123+light bands
    DL 1" 5x135 5x185 3x235 2x285 11x305
    Lunges 3x5,6,6x47.5's
    Treadmill circuit @7.1mph@2.5%
    1) GHR 3x6,8,12xBW
    Ab strap 3x10x82.5
    2) Axle cleans 3x3x117.5
    Landmines 3x6x45
    3) box jumps 3x6,6,8x7 chains
    4) sprints 7@8.1mph@2.5%

    SARM's on their way. PCT should be shipped shortly.


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