5/3/1 and Grappling 4 fun Log

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  1. Monday 1/23/12
    Rotator cuff, dislocates
    DE Bench 2x20x45 3x45+minis 3x65+minis 6x3x87+minis
    Military (with choked minis) 8x45 5x65 3x75 11x85
    CS Rows palms facing 8x225 4x12,13,14,18x235.5
    Treadmill circuit @7.5mph
    1) log press 3x9,9,10x106.5
    CS Rows fatz 3x9,9,13x187
    2) reverse band bench 3x12,12,14x156
    Fat Gripz db curls 3x8,9,10x35's
    3) man maker rows fatz 3x6,8,10x30's
    4) sprints [email protected]@2.5% incline

    Decent workout. I'm switching up military to using the minis. I've had good success with it in the past. I missed practice on Saturday again thanks to a foot of snow. DL tomorrow and also Gi practice. I may even try to get over for another roll on Thursday, we'll have to see.

  2. Tuesday 1/24/12
    Hip Circles, Swings, Dislocates
    DE Squats 2x8x45 2x45+lights 2x85+lights 6x2x111+lights
    DL 2.5" mats 5x135 5x185 3x225 2x255 12x273 (misload, was supposed to be 283) 2x1,1x315 Pretty easy.
    One leg Squats 3x8,8,8x27.5
    Treadmill Circuit @7.5mph
    1) GHR 3x6,6,6xBW finally no assistance
    Ab Pulldowns 3x10,11,14x75.5
    2) Axle Cleans 3x4,5,5x108
    Twists 3x34,34,34x10
    3) Box Jumps 3x6,6,9xBW
    4) Sprints [email protected]@2.5% incline

    Decent workout. DL are feeling good despite the misload. Finaly did GHR's without help. Took a little under a year.

    For the cycle: Estimated max new working max
    Bench 228 180 reset
    Squats 349 276.5
    Military 174 90+minis
    DL's 382 299

  3. Gi drilling 45 minutes
    Gi live 4x5:00
    Bodyweight 184.6

  4. Grappling tournament report:

    UGC in Hamburg PA

    Weighed in at 179.0 but got bumped up to 180-190lbs anyways. They did no gi first which was unusual. First match was a real good grappler/wrestler that I've seen before. He was a purple belt. I pulled guard and had a sunset drop sweep, but it ended in a scramble and I didn't get any points out of it. I thought I should have at least gotten an advantage since I ended on top. I secured an arm and trapped it behind his back but could not get his guard open for like two minutes. They stood us up again and he shot just as I pulled guard so I was down 2-0 on the takedown. I eventually got to half guard lockdown and tried to secure old school. I got close a few times but couldn't get it, so I changed to dogfight, limp-armed, beat his granby and got the sweep. We got into another scramble after I left an arm out, like a dummy, and I ended up with a north south choke on him. It didn't tap him but took enough out of him to allow me to do a funky step over straight into mount for 4 and a 6-2 win.
    Second match was a Renzo Gracie guy, I was told he was a pretty good brown belt. I took a shot and after some whizzer and hip to hip fighting he pulled guard but I was deep enough I got 2. We got into half guard with a knee shield and I sat back to an achilles lock. I had it tight and I could have sworn it was gonna go, but it didn't and after a scramble he got side mount. Down 3-2. I got to lockdown and tried for old school but he was so tall it wouldn't go. I switched to dogfight again and after another hip to hip fight i sat him down for a sweep, up 4-3. I then passed him with a butterfly pass. He got guard back while I was looking for mount, up 7-3. I should have stalled it out and won, but being hardheaded I wanted 1 more pass before I finished and i got caught pulling and arm for a double under sweep. He caught the armbar and I tapped. Truth be told if I had been in better shape I know I would have beaten him, he was cooked. 2nd place 170-190 advanced.
    Gi I was in white belt. I pulled guard and had a quick sweep. I then had a butterfly pass but only got to half guard so I switched to instep pass and hit the side, up 5-0. I went for mount, but got hipped over by surprise. I was able to pull his arm across by the sleeve as we went over and we ended up in gift wrap position. I was going to try the gift-wrap sweep, but as I turned for it he pushed his arm away from his body and I hipped a leg over for arm bar. I popped my head and gave his sleeve a tug and he tapped pretty quickly. In the finals I rolled with a team mate. and we went relatively easy. 1st place Gi white belt.
    I will get in a little better shape for the next one and I need to be a little stronger (in terms of muscular endurance) for these new weight divisions. I was still stronger than any of my opponents, but it wasn't by as wide a margin as I was used to. Having to cut weight and also missing those last two practices definitely hurt a little. I'd really like to get in good form and roll with that brown belt again.
    I am super sore, to the point I am hobbled a little, so I probably won't do anything until like Wednesday.

  5. Friday 2/3/12
    Rotator cuff, dislocates
    Bench 2x20x45 5x95 5x115 5x135 12x153
    Chins 5x5,5,5,5,5xBW
    Treadmill Circuit @[email protected]% incline
    1) Bench 3x8,8,9x130
    Chins 3x5,5,5xBW
    2) Standing Laterals 3x12,12,14x30's
    DB Shrugs 3x11,13,1x60's
    3) 10-counts fatz 3x4,4,4x32.5's
    4) Battle Ropes 3x20 seconds

    Band Pushdowns 3x50,40,35xMicri-mini

    Tough workout. I got major sick Tuesday, I even had to leave work and I didn't go back until yesterday. I lost 8lbs in 36 hours. Sucked big time. I got a set of battle rope at the tournament and I'm going to start using them instead of sprints on upper days. Ho[efully in the summer I can get to swinging a sledge every other workout. I added chins back in and I'm going to slow walk them as long as the shoulder is feeling good. I miss my chins.

  6. Saturday 2/4/12
    Gi drilling. 1 hour
    Gi live 2x3:00
    No Gi drilling 1 hour

    Taking it a little easy today. Back to normal grind starting this week. Squats tomorrow.

  7. Monday 2/6/12
    Hip circles, swings, dislocates.
    Squats 2x8x45 8x115 5x135 5x185 3x215 10x235
    SSB GM's 8x65 3x8,9,16x115.5
    Fat lever bar 8x5 3x12,17,20x5
    Treadmill circuit @[email protected]% incline
    1) Reverse Hypers 3x10,10,10x80
    Ab Wheel 3x7,8,18x7 chains
    2) log cleans 3x5,7,8x117.5
    Twists 3x16,16,16x20
    3) side hurdle jumps 3x6,8,8x2 hurdles
    4) Sprints [email protected]@2.5%

    Mediocre at best. I knew it would be. I lost a full notch on my belt, maybe a little more and it showed in the squats. Not too worried but hopefully get some back. I'm back on my eating plan as of today. I'm going to up protein to 250 or so a day and keep carbs about the same, hopefully this will help. I also started glutamine Friday, 15-20 grams on workout days, 10 grams on non-workout days. My plan is to try and ramp up assistance work a fair bit these next two cycles so I have a good base for this spring, then
    make a solid push on my main 4 for the late spring and early summer. I'd still like to make my yearly goals even with a drop in BW of 8-10 lbs. I think it is doable if I can monitor my food intake properly and I don't end up working myself to death this summer. If I can ride at a slightly lower body fat I should be able carry close to the same LBM as this fall. Bodyweight after being sick and making weight last weekend was a very flat 184 on Saturday.

  8. Wednesday 2/8/12
    Rotator cuff, dislocates
    DE Bench 2x20x45 3x45+minis 3x65+minis 6x3x87+minis
    Military 8x45 5x45+minis 5x65+minis 15x76.5+minis
    CS Rows palms down 8x225 4x12,13,13,13x250
    Treadmill circuit @[email protected]%
    1) log press 3x6,6,6x110
    CS Rows Fatz 3x8,8,8x195
    2) Dips 3x12,12,15xBW
    Fatz BB curls 3x8,8,9x76.5
    3) man maker rows 3x6,6,6x35's
    4) sprints [email protected]@2.5%

  9. Friday 2/10/12
    Hip Circles, Swings, dislocates
    DE Squats 2x8x45 2x45+light 2x2x85+light 8x2x112+light bands
    DL (off 3" mats) 5x135 5x185 5x225 15x255
    Lunges 3x6,6,6x45's
    Treadmill Circuit @[email protected]% incline
    1) GHR 3x6,6,7xGHR
    Ab Strap 3x10,13,15x76
    2) DB Cleans 3x6,6,6x55
    Band Rotations 3x8,8,8x double micro
    3) Box Jumps 3x6,6,10xBW
    4) Sprints [email protected]@2.5%

    Band GM's 2x20,30x Lights 20xMedium

    Not too bad. I've added in more calories, about 500 or so a day, about half protein, half carbs, see if it does the trick for some lean strength and a tad bit of BW. Venison marinaded in Guinness. Adding a tad of volume on two workouts. Band pushdowns on bench and band GM's on DL day. Hoping to up the assistance a tad over the next two cycles. Also contemplating my first run of chemical enhancements, not sure yet though. If I do it won't be until I get a lot closer to some of my old PR's. We'll see. I am going to get some blood work done in a few weeks. I'm curious to see how all the years of serious weight cutting and maintaining low body-fat for sustained time has affected my test levels. I keep seeing all these old wrestlers and advanced age fighters with slightly messed up HPTA systems so I'm curious. I cut for basically 10 years with time off only after events, and I guess technically I'm now middle aged.

  10. Saturday 2/11/12
    Gi drilling 45 minutes
    Gi live 3x4:00
    No Gi drilling 30 minutes

    Bailed a little early on drilling no Gi and live. I tweaked my knee drilling takedowns. Fine today, so it was just a ding.

    Sunday 2/12/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 3x135 3x155 12x162
    Chins 5x5,5,6,6,7xBW
    Treadmill circuit @[email protected]%
    1) Bench 3x8,8,15x130.5
    Chins 3x5,5,6xBW
    2) Standing Laterals 3x15,15,17x30's
    DB Shrugs 3x11,14,15x61.25's
    3) 10-count pushups 3x4,4,5x32.5's
    4) Sprints [email protected]@2.5%

    Band pushdowns 3x30,30,30xMini

  11. Wednesday 2/15/12
    Hip circles, swings, dislocates
    Squats 2x8x45 5x115 5x135 5x185 3x225 10x250
    SSB GM's 8x85 3x12,12,15x116.5
    Fat lever bar 8x5 3x14,18,20x5
    Treadmill circuit @[email protected]%
    1) Reverse Hypers 3x10,10,10x81
    Ab Wheel 3x10,12,15x7 in chains
    2) Bag Flips 3x6,6,6x110 bags
    Twists 3x18,18,18x20
    3) Front hurdles 3x8,9,10x2 hurdles
    4) sprints [email protected]@2.5%
    3 minutes rest
    Band GM's 3x15,15,15x green

    Decent workout. Wrestling match tomorrow and off work Friday and Monday. I'm going to miss Gi tomorrow for the match, but I'll still get in Saturday. I'll actually miss next Saturday for districts but then I should be solid 2-3 times a week. Gotta get my **** together, I want to do another UGC tournament in april and hopefully run into that same guy again that beat me in no Gi.

  12. Friday 2/17/12
    Rotator Cuff
    DE Bench 2x20x45 3x45+40 3x65+40 3x85+40 8x3x105+40
    Military 8x45 5x45+mini 3x65+minis 3x75+mini 15x81+mini
    CS Rows (Palms Down) 8x225 4x13,13,14,15x250.5
    Treadmill Circuit @[email protected]%
    1) Log Press 3x6,6,6x110.5
    CS Rows Fatz 3x8,8,12x196
    2) Mid Grip 4 board Press 3x10,11,14x135
    Fatz BB Curls 3x8,8,10x76
    3) Inverted Rows 3x8,8,8xBW
    Dips 3x8,8,8xBW
    4) Sprints [email protected]@2.5%

    Not a bad workout. Gi and No Gi tomorrow. Weight is staying right around 190 and I'm feeling pretty good.

  13. Saturday 2/18/12
    Gi drilling. 45 minutes
    Gi live 3x5:00
    No Gi drilling 30 minutes
    No Gi live 2x5:00

    Bodyweight 183.6. Little low. Cheat day today. I'm getting either a box of fudge stripes or a box of pop tarts, and a half gallon of chocolate milk. I've also decided on a nice size lay down freezer and filling it with venison. I'll wait for one to wander into our orchard this summer. I can't afford 96% beef anymore and I can only eat so much chicken.

  14. Sunday 2/19/12
    Hip circles, swings, dislocates
    DE Squats 2x8x45 2x45+light 2x65+light 2x85+light 8x2x113.5+light
    DL (3" mats) 5x135 5x185 3x225 2x250 13x270
    Lunges 3x6,6,8x45's
    Treadmill circuit @[email protected]%
    1) GHR 3x6,6,9xBW
    Ab strap 3x10,14,15x76.25
    2) Axle cleans 3x5,5,5x108.5
    Band Rotations 3x8,9,9xDouble micro
    3) Box Jumps 3x8,8,8xBW
    4) Sprints [email protected]@2.5%

    Band GM's 3x16,16,16xGreen
    Some grip stuff for fun.

  15. Monday 2/20/12
    Rotator Cuff
    Bench 2x20x45 8x115 5x135 3x155 12x171
    Chins 5x5,5,6,7,9xBW
    Treadmill Circuit @[email protected]%
    1) Bench 3x9,11,15x131
    Chins 3x5,5,7xBW
    2) Standing Laterals 3x12,12,15x32.5's
    DB Shrugs 3x11,15,15x62.25's
    3) 10 count Fatz 3x4,6,6x32.5's
    4) Sprints [email protected]@2.5%
    3 minutes rest
    Band Pushdowns 3x31,31,31xMini

    Decent workout. Feeling pretty decent. I think that the meal plan and really monitoring things has helped a great deal. I feel like I'm gaining strength while maintaining body fat and perhaps even lowering it a tad. Weighed 188.0 at wrestling practice today. Moved bench to today so that I could get to wrestling practice tomorrow and Wednesday since we have districts this weekend. I am also going to miss Gi on Thursday. I forgot but Thursday is my daughter's birthday dinner.

  16. Thursday 2/23/12
    Hip circles, swings, dislocates
    Squats 2x8x45 5x115 5x135 5x185 3x210 2x240 9x265 1x285
    SSB GM'S 8x85 3x12,15,20x117
    Fat lever bar 8x5 3x15,20,20x5

    That's it for today. It's the daughters 7th birthday and we are having a dinner for her. Districts this weekend so no workout until Sunday or Monday.

  17. Sunday 2/26/12
    Rotator Cuff
    DE Bench 2x20x45 3x45+40 3x65+40 3x85+40 8x3x105+40
    Military 8x45 5x45+minis 5x65+minis 3x75+minis 15x85.5+minis
    CS Rows Palms Down 8x225 4x13,14,15,15x251
    Treadmill Circuit @[email protected]%
    1) Log Press 3x6,6,6x111
    CS Rows Fatz 3x9,9,13x196.5
    2) Mid Grip 4-boards 3x11,12,15x136
    Fatz BB Curls 3x8,9,10x76.5
    3) Dips 3x9,9,10XBW
    Inverted Rows 3x8,8,9xBW
    4) Sprints [email protected]@2.5%

  18. Tuesday 2/28/12
    DE Squats 2x8x45 2x45+light 2x75+light 2x95+light 8x2x115+light
    DL 3" mats 5x135 3x185 3x225 2x255 11x285
    Lunges 3x7,8,9x45's
    Treadmill circuit @[email protected]%
    1) GHR 3:x6,6,11xBW
    Ab strap 3x10,15,15x76.5
    2) Axle sumo DL 3x6,6,6x160
    Band Rotations 3x9,9,9xDouble Micro
    3) Box Jumps 3x8,8,9xBW
    4) Sprints [email protected]@2.5%
    3 minutes rest then
    Band GM'S 3x17,17,17xGreen
    Gi grip stuff 3 sets

    Pretty good workout. Back was cooked afterwards. Still is. I plan to Bench Thursday and then I'm off until Sunday or Monday. We have regionals this week and 8 kids going. I'd like to see three make it to states. One kid should go unless he chokes, two others have a good shot, I'd say even 50/50. Both would need an upset, but not a big one. Both of their semi's matches are very winnable. I'd like to see three go, it would be helpful in the rebuilding process of our program, plus they are good kids and I'd like to see them make it.

  19. For the cycle: Estimated max new working max
    Bench 239 182 reset
    Squats 344 280
    Military 128 95+minis
    DL's 389 310 no mats

    Bench tomorrow start of cycle #14. Feeling good. I was thinking of buying that Rotatoreliever. Anybody have any experience with it? I normally wouldn't even look at stuff like that, but the guys on Elitefts.com are advertising it and seem to think that it is useful. Only thing is that it is pretty pricey ($130). Any opinions?

  20. Thursday 3/1/12
    Rotator Cuff
    Bench 2x20x45 8x95 5x115 5x135 16x155
    Chins 5x5,5,6,8,10xBW
    Treadmill Circuit @[email protected]%
    1) Bench 3x10,13,15x131.5
    Chins 3x5,5,8xBW
    2) Seated Laterals 3x15,17,18x25's
    DB Shrugs 3x8,8,8x70's
    3) 10-counts Fat Gripz 3x6,6,6,x32.5's
    4) Sprints [email protected]@2.5%

    Band Pushdowns 3x32,32,32xMini
    Band Face Pulls 1 set x mini

    Pretty solid workout. Lower back and glutes are still really sore from Tuesday. I'm off until Sunday or Monday.

  21. Monday 3/5/12
    Hip circles, swings, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x210 14x238
    Stiff DL 8x135 3x12,12,15x177.5
    Fat lever bar 8x5 3x17,20,20x5
    Treadmill circuit @[email protected]%
    1) Reverse Hypers 3x10x82
    Ab Wheel 3x11,14,15x7 chain
    2) Log Cleans 3x4,4,4x120
    Ab twists 3x20x20
    3) side hurdles 3x8,8,9x2 hurdles
    4) sprints [email protected]@2.5%
    3 minutes rest
    Band GM's 3x18xGreen
    Gi grip work.

    Pretty good workout. Smashed my leg walking into the gym. Hurt like a bitch. Then smashed the back of my head into the bar while picking up some plates, that one really hurt. Now I have a sore thigh and a bump on my head. WTF??!!
    Wrestling is over for me. We had one state qualifier, but a hell of a good year as a team, 15-2. First winning season since 2002. Hopefully this will start the rebuilding process. We had a great tradition and like 40 seasons with winning records in a row until things fell apart a few years ago thanks to a disastrous coaching change. I think we are headed in the right direction now for the long road. The community is back in the game and that is usually a great sign.

  22. Tuesday 3/6/12

    Shadow boxing 1x3:00
    Coaches drills 4x2:00
    Thai pads. 3x3:00

    Nice and easy.

    Wednesday 3/7/12
    Rotator cuff
    DE bench 2x20x45 added 47 in chains. 3x45 3x65 3x85 8x3x105
    Military 8x45 added minis 5x85 5x65 5x75 16x85
    Croc's 8x50 4x10,11,12,15x70
    Treadmill circuit @[email protected]%
    1) Log press 3x6x111.5
    Fatz DB rows 3x12,12,14x30's
    2) skulls 3x10x75
    Fatz DB Curls. 3x8,10,10x35's
    3) Dips 3x10,11,12xBW
    Inverted rows 3x8,9,10xBW
    4) sprints [email protected]@2.5%

  23. Thursday 3/8/12
    Just live 8x5:00
    Felt pretty good considering I was off the mats 3 full weeks for wrestling.

    Friday 3/9/12
    Hip circles, swings, dislocates
    DE squats 2x8x45 added light bands 2x45 2x65 2x85 2x105 8x2x115.5
    DL floor 5x135 5x185 3x235 2x255 15x268
    Step-ups 3x8x47.4's
    Treadmill circuit @[email protected]%
    1) GHR 3x6,6,12xBW
    Ab strap 3x11,15,15x76.75
    2) axle cleans 3x5x110
    Band rotations 3x9,9,10xMicro
    3) box Jumps 3x4x7chain
    4)sprints [email protected]@2.5%

    No extra today, going out and getting loaded and stuffing myself with bar food. Good night.

  24. Monday 3/12/12
    Rotator cuff 15x5
    Bench 2x20x45 5x95 5x115 5x135 3x155 15x164
    Chins 5x5,5,6,10,11xBW
    Treadmill Circuit @[email protected]%
    1) Bench 3x10,14,15x132.5
    Fatz Pulldowns 3x12x90
    2) seated laterals 3x12,13,14x27.5's
    DB Shrugs 3x8,8,9x70's
    3) 10-counts 3x4x35's
    4) Sprints [email protected]@2.5%
    3-minutes rest
    Bands Pushdowns 3x33xMini
    Band Complex 3circuits with mini

    Not bad. Going to try and get to a BJJ practice tomorrow since I missed Saturday thanks to a massive hangover. I haven't put down that much booze in a while. A curse upon the houses of Guinness ,Jameson, and Smithwicks. Must be why the call Ireland, Disneyland for adults.

  25. Tuesday 3/13/12
    Thai pads 3x3:00
    Gi drilling 1hour
    Gi live 2x5:00

    Wednesday 3/14/12
    Hip circles, swings, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 13x252
    SLDL 8x135 3x12,15,15x178
    Lever bar 5x5 3x18,20,20x5
    Treadmill circuit @[email protected]%
    1) reverse hypers 3x10x83
    Ab wheel 3x15x7 chains
    2) bag flips 3x6,6,7x110 bag
    Twists 3x22x20
    3) front hurdles 3x8,10,10x2 Hurdles
    4) Sprints [email protected]@2.5%
    3 minutes rest
    Band GM's 3x19xGreen
    Gi grip 3 sets

    Gi tomorrow. All live after warmups.

  26. Thursday 3/15/12
    Gi live about 8x5:00

    Friday 3/16/12
    Rotator cuff
    DE bench 2x20x45 added 47 in chains 3x45 3x65 3x85 8x3x105.5
    Military 8x45 added minis 5x45 5x65 5x80 14x90
    Croc Rows 8x50 4x10,11,14,15x70.5
    Treadmill circuit @[email protected]%
    1) log press 3x6x112.5
    Fatz DB rows 3x13,14,15x30's
    2) skull Crushers 3x10,12,12x76
    Fat DB curls 3x6,6,8x37.5's
    3) dips 3x10,12,12xBW
    Inverted rows 3x10xBW
    4) Sprints [email protected]@2.5%

  27. Saturday 3/17/12
    Thai pads 3x3:00
    Gi Drilling about 45 minutes
    Gi live 3x5:00
    No Gi drilling about 30 minutes
    No Gi live 2x3:00

  28. Monday 3/19/12
    Hip circles, swings, dislocates
    DE squats 2x8x45 added light bands 2x45 2x75 2x100 8x2x116
    DL 5x135 5x185 3x225 2x255 14x283.5
    Step-ups 3x8,10,11x47.5's
    Treadmill circuit @[email protected]%
    1) GHR 3x6,7,12xBW
    Ab strap 3x12,15,15x77
    2) sumo axle 3x6,6,7x165 1" plates double over
    Band rotations 3x10xDoubled micro
    3) box jumps 3x4,4,5x7 chain
    4) sprints [email protected]@2.5%

  29. Wednesday 3/21/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 5x135 3x160 12x173
    Chins 5x5,5,7,10,11xBW
    Treadmill circuit @[email protected]%
    1) Bench 3x10,15,15x133
    Fatz pulldowns 3x15x91
    2) seated laterals 3x12,15,16x27.5's
    DB shrugs 3x8,9,9x70's
    3) 10-counts 3x4,4,6x35's
    4) Sprints [email protected]@2.5%
    3 minutes
    Band pushdowns 3x34xMini
    Face pull circuit 4 circuits with mini

    Looking at another tournament april 21st in Hamburg again. Hoping to get my hands on that same brown that tapped me last time.

  30. Thursday 3/22/12
    Gi drilling. About 30 minutes of basic chokes
    Gi live 10x5:00

    Good workout. Moving pretty well although the competition in the room is a little limited. Finished my first bow and arrow choke and actually pulled it on top and rolled into it.
    I was scheduled to squat today, but I had possibly the worst week of work I've ever had, so I'm going out for bar food and Guinness and then arena football.
    We have a purple belt coming up from the mother school for Gi tomorrow to teach so I'm going to take it real easy tonight. Also got 2 tournament possibilities, april 21st in hamburg, PA and east stroudsburg, PA on may 7th. I'd like to do both but I'm not sure I can afford that.


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