5/3/1 and Grappling 4 fun Log

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  1. 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 @[email protected]%
    1) Log Cleans 3x4,4,5x111
    2) Sprints [email protected] [email protected] @0%

  2. 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.

  3. Saturday 11/26/11

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

  4. 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 [email protected] [email protected] [email protected] @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.

  5. 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 [email protected] [email protected]

  6. 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 [email protected] [email protected] @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.

  7. 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 @[email protected]%
    1) Pushdowns 2x12,12x70
    2) Underhands 2x6,6xBW
    3) Sprints [email protected] [email protected] 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.

  8. Tuesday 12/6/11
    Shadow 2x3:00
    Coaches drills 4x2:00
    Thai pads [email protected]: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 [email protected]@0%

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

  10. 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 [email protected] [email protected]@0%

  11. Saturday 12/10/11

    Gi drilling 1hr
    No Gi drilling 1 hr

    No live tonight. Wanted to get home to get to a wrestling tournament. Started a meal plan of sorts on Sunday. Higher protien, moderate carbs, lower/moderate fat, around 1900-2000 calories a day. Nothing very strenuous. I dropped 5 pounds this week. Saturdays is cheat day and I'm going to stick with this plan till it stops working. Planning on a tournament January 28th if the guy gives us a deal on price for taking so many people. If not may have to wait until February.

  12. Sunday 12/11/11

    Hip Circles, Swings, dislocates
    Squats 2x8x45 5x95 5x115 5x135 3x185 3x215 14x245.5
    Stiff Leg DL 8x135 3x9,10,13x176
    1) Reverse Hypers 3x10,10,10x74
    2) BB Shrugs 3x15,15,15x196
    3) Ab Wheel 3x15,15,18xBW

    Conditioning treadmill circuit 7.0mph
    1) Log Cleans 3x5,5,5x113
    2) Sprints [email protected] [email protected] mph

    Went and watched Penn State Wrestling smash West Virginia. Also went and saw the High School team win our season opening tournament that we host. Finally back on track after some tough years.

  13. Monday 12/12/11

    Shadow 1x3:00
    Coaches Drills 6x2:00
    Pad work 3x5:00

    Tuff. Little sick.

    Tuesday 12/13/11
    Shoulder Complex, Dislocates
    DE Bench 2x20x45 3x45+minis 3x65+minis 6x3x82+minis
    Military 8x45 5x85 3x105 3x120 10x133
    1) Croc Rows 8x40 4x13,15,15,15x66.75
    2) Log Press 5x105 3x8,9,9x120
    1) Pin Press 5x135 3x12,12,14x181 1.5" mats
    2) Fat Gripz BB Curls 4x7,7,9,10x92
    Treadmill Circuit @7.0mph
    1) Pushdowns 2x13,13x70
    2) Underhand Chins 2x6,7xBW
    3) Sprints [email protected] [email protected]

    Little tuff of a workout. The "diet" is I think the culprit. Weight is down a bit. I still feel pretty good. After tracking everything for over a week I seem to be right around 45% protein, 35% carbs, and 20% fat. Not too bad. I'm getting close to 200 grams of protein every day. I'd like to get closer to 50/30/20, but the weights coming off so I'm not changing anything until I hit a wall. I have got my new workout ready to go and am deciding on when to implement it. I am not sure whether to do it next cycle or wait one more. I'd like to do a little more, but until I have some mat space I'll have to make due with the current plan. Gi on Thursday and DL on Friday, Gi and No-Gi on Saturday.

  14. Thursday 12/15/11
    Bag work 3x4:00
    Gi Drilling 1 hr
    Live 3x2:00 real short tonight

    Friday 12/16/11
    Hip Circles, Dislocates
    DE Box Squats 2x8x45 2x45+light 2x85+light 6x2x107+light
    DL (2" Mats) 5x135 5x185 3x205 2x235 12x265.5
    Step-ups 3x9,9,9x46.25
    1) GHR 3x10,10,15x mini assist
    2) Fat Gripz Holds 3x30,31,32 seconds x 55's
    3) Ab Strap 3x12,12,17x74.5
    Treadmill Circuit @7.0mph
    1) Axle Cleans 3x4,4,4x107
    2) Sprints [email protected] mph

    Pretty good workout. Gi and No Gi tomorrow. I think I am going to try and Bench Sunday. I have a meeting after school and then I want to try and do a Thai workout after. That would free me up to go to wrestling practice at the HS and work with a few of our kids.
    Bodyweight was down to 191.6 last night after practice. Cheat day tomorrow.

  15. Saturday 12/17/11
    Pad work 3x3:00
    Gi Drilling 30 minutes
    Gi Live 3x3:00
    No Gi Drilling 45 minutes
    No Gi live 4x4:00

  16. Sunday 12/18/11
    Rotator Cuff, Dislocates
    1) Bench 2x20x45 2x5x95 5x115 5x135 3x150 2x170 6x190
    2) Pulldowns 8x70 4x15,16,17,19x143
    Treadmill Circuit :40 seconds @6.0mph
    1) Bench 3x12,12,13x125
    Fatz Low pully wide 3x15,15,15x90
    2) Seated Laterals 3x12,12,15x25's
    DB Shrugs 3x10,10,10x60's
    3) 10-Counts Man Makers 3x6,5,5x32.5's
    4) Sprints :40/:20 [email protected]

    After Practice yesterday I decided to switch my workout around a little earlier than I had planned. That's what accounted for the drop off in poundages on the accessory stuff. This is a pretty different workout than people are used to. I got it from Martin Rooney's work on lactic acid training, he calls it a hurricane workout. I modified it to adapt to my needs. For me it is my primary form of conditioning, at least for grappling. It gives me the most bang for the buck in terms of time spent vs results. I am still going to run the 5-3-1 movement to start and one assistance movement every workout, but all the accessory stuff will be in this form. It has served me well in the past so I think it will also now.

    Here are a few of his examples:



    Maybe if anybody is interested I'll tape one of mine and put it up in a few weeks. (I have to get back in some shape first!!!)

  17. Tuesday 12/20/11
    Treadmill rounds
    3:00 warmup
    4:[email protected]
    4:[email protected]
    4:[email protected]

    I'll start ramping up a tenth or two mph every workout and add in 15 seconds until I get to 6:00 rounds, about the length of a match. I m way out of shape. Squats and a light Thai workout tomorrow, jits Thursday, and military on Friday.

  18. Wednesday 12/21/11
    Hip Circles, Swings, Dislocates
    Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 2x235 10x260
    Stiff Leg DL 8x135 3x9,11,14x176.5
    Treadmill conditioning Circuit @6.1mph
    1) Reverse Hypers 3x10,10,10x75
    Ab Wheel 3x15,15,15xBW
    2) Log Cleans 3x5,5,5,x114
    Sit and Twist 3x20,20,20x10
    3) Side Hurdle Jumps 3x6,6,6
    4) Sprints :40/:20 [email protected]

    Thai Workout
    Shadow 1x3:00
    Coaches Drills 5x2:00
    Pad Work 3x3:00

    Weight workout slipping a tad bit. Might have been an off day, but I think it is the weight loss. I'm going to see where the bodyweight is this weekend and decide what to do from there. I think I can keep making progress once I get it where I want and I up the conditioning a bit and get in better shape.

  19. Thursday 12/22/11
    Rotator cuff, dislocates
    DE Bench 2x20x45. 3x45+minis. 3x65+minis. 6x3x83+minis
    Military 8x45 5x85 5x110 3x125 7x140.5
    Croc Rows 8x40 4x8,9,10,10x70
    Treadmill Circuit @6.2mph
    1) log Press 3x8,9,8x105
    Fatz DB rows 3x12,12,12x30's
    2) Floor press 3x8,8,8x135
    Fatz BB curls 3x8,8,8x75
    3) man maker rows 3x6,6,6x30's
    4) sprints [email protected]:40/:[email protected]

    Gi drilling 45 minutes
    Gi live 4x3:00

  20. Friday 12/23/11
    Treadmill workout
    3:00 warmup
    4:[email protected]
    4:[email protected]
    5:[email protected]

    Saturday 12/24/11
    Bag work 3x3:00
    Gi drilling :30 minutes
    Gi Live 4x4:00
    No Gi drilling :45 minutes
    No Gi live 2x4:00

    Not bad for having a small hangover to start. Bodyweight 191.0 after practice. Getting used to the Gi and actually using it some. I still can't get the chokes to work perfectly, but I can get them tight enough to use them to set up my sweeps.

  21. 12/25/11
    Treadmill workout
    3:00 warmup
    4:[email protected]
    5:[email protected]
    6:[email protected]

    Short and sweet.

  22. Tuesday 12/27/11
    Hip circles, swings, dislocates
    DE squats 2x8x45 2x45+lights 2x85+lights 6x2x108+lights
    DL 2" mats 5x135 5x185 3x205 3x235 2x255 10x280.5
    Step-ups 3x10,10,11x46.25's
    Treadmill circuit @6.3mph
    1) GHR 3x8,8,10x mini assist
    Ab Pulldowns 3x10,10,10x75
    2) DB Cleans 3x6x50
    Twists 3x22,22,22x10
    3) box jumps 3x6,6,6xBW
    4) sprints [email protected]

    Gi drilling 1:00
    Gi live 3x3:00

    Got to go with a Renzo Gracie purple belt in from Chicago. Guy was tuff. I passed his guard with a butterfly pass, but he got my lapel from side and I had to address that and he put me back in half guard and eventually swept with it. Wish I had guys like that on a regular basis to roll with. I still need to get used to thinking about the Gi. I get moving and forget and the next thing I know they've got my lapel and I have to defend it. No Gi is so much easier. Haha.

  23. Thursday 12/29/11
    Rotator cuff, Dislocates
    Bench 2x20x45 2x5x95 5x115 5x135 3x155 12x170.5
    Pulldowns 8x70 4x15,16,18,20x144
    Treadmill circuit @6.4mph
    1) bench 3x12,13,15x125.5
    Chins 3x4,4,4xBW
    2) cable laterals 3x10,11,11x10
    DB Shrugs 3x11,11,11x60's
    3) fatz 10-counts 3x6,6,6x30's
    4) sprints [email protected]@0%

    Not bad considering I'm sick as ****. Hopefully it won't last long.

  24. Saturday 12/31/11
    Treadmill workout
    3-4-5mph warmup
    6:[email protected]
    6:[email protected]
    6:[email protected]
    2:[email protected]

    Not bad. Still sick unfortunately. Hopefully a regular squat workout Monday and the dieting and preparation for that tournament starts then as well. Looking forward to this tournament.

  25. Monday 1/2/12
    Hip circles, swings, dislocates
    Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 15x235
    45 degree hyper 3x25,25,25x10.5
    Treadmill Circuit @[email protected]%
    1) reverse Hypers 3x10,10,10x76
    Ab Wheel 3x6,6,8x7 in chains
    2) log cleans 3x5,5,6x115
    Twists 3x24,24,24x10
    3) front hurdles 3x8,8,8x 2 hurdles
    4) sprints [email protected]@0%

    Okay workout. Still sick. I have to get this out of my system.


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