5/3/1 and Grappling 4 fun Log

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    5/3/1 and Grappling 4 fun Log


    Hello all, new here. Decided to get back to keeping an online log again and this looked like a good place. I kept one for a long time on the old hardgainers site many years ago (2001-2005??). Guess some background is in order. I lifted through HS and got more serious in college. Hit best meet lifts @ 195lbs. of 551 272 551 all equiped and drug free in the old ADFPA around 1995. After college I got into MMA and did some fighting for about 4-5 years. Did okay, but my team dried up and at the time it was a dead end sport so I bagged it and went back to lifting and coaching. Did westside and started to get back to being strong. Hit raw numbers in the gym of around 485 335 500. After a few years when MMA blew up I got pulled in by accident before I knew it. At first it was just coaching then the next thing you know I'd dropped 60 lbs. and was in my first grappling tournament and working out of a gym with real instructors and I went in full bore. Learned a ton about fighting and also about myself. I've been fighting and grappling very seriously for the last four years. I've had a lot of trouble getting fights this last year and since I'm turning 40 in a few months I decided to hang up the gloves permanently this time. Just had another fight cancelled two days ago after a month of fight camp and expenses and I decided it was time. I still plan on Grappling along with my lifting, but I am adamant about reeling in the intensity and just having fun and enjoying the whole thing. Drinking craft beers and eating wings is gonna go good with my new training program.
    As for the program, I'm gonna run 5/3/1 like everybody else nowadays. Pretty basic except my conditioning will be a scaled down version of what I did for MMA which was a blown up version of Martin Rooney's Hurricane workout that I came up with. Best conditioning workout I've ever done. I'll still do no-gi grappling and even some padwork 1-2 times a week, just enough to stay north of vag. Any feedback is welcome. looking forward to the ride.
    Last edited by Mr.Sinister; 01-30-2011 at 08:04 PM. Reason: speling

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    Lowballed all my maxes and am using 85% in stead of 90% like Wendler recommends. Need some time to get used to just lifting weights again.
    Cycle #1 week 1 3x5 week

    Shoulder complex
    Bench 2x20x45 5x95 5x115 5x135 13x150
    Bench 3x15x95
    Chins 4x10,10,10,12xBW
    Standing Lateral Raises 3x15x35's
    Skull Crushers 8x65 3x15x85
    Fat Lever Bar 5x5 3x6,7,8x7.5

    Conditioning
    Treadmill 7mph @0% incline
    6 x :30 runs alternated with sets of 10 count pushups 3x5x35's w/ Fat Gripz and Hand over hand sled pulls 3x4x90

    Easy workout but damn am I weak!!
    Did a little extra bench volume. Gonna do it for all major lifts. I'll drop this after the first or second cycle, as soon as I get back into the weightlifting groove.
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    Realized I never gave the working maxes I am using or any goals for the year. Working maxes were 225/210/225/135 and I took 85% of those instead of 90%. Goals by end of year are pretty small, 315/225/315/150 and do at least 2 grappling tourney's and actually start Gi work this summer and compete in the Gi once.

    Saturday 1/22/11

    No Gi seminar
    Drilled for hour and rolled light live maybe 5x3:00 rounds

    Sunday 1/23/11
    Cycle #1 Week #1 Squats 3x5

    TKE's, Foam Roller, Shoulder Dislocates with broomstick
    Squats 8x45 5x95 5x125 5x145 10x163.5
    Squats 3x10,11,12x115
    GM's with SSB 3x15,20,20x65
    Reverse Hyper 3x10x11.5 (using the arm not the strap)
    DB Shrugs 3x12x60's
    Superset
    Ab wheel 2x10x2 chains
    Band Rotations 2x8xmonster band
    Standing calves 4x15,16,18,20x65

    Conditioning
    Speed Rope 1x5:00

    1:15 minutes

    What a humiliating experience. I used to rep 4 plates on squats and hit sets of 15 with 175 in the GM. I had to push to get those 10 reps at 163.5 squatting. Felt like rubber and off balance. This is gonna take a while. On the bright side I bought a GHR last night. Gonna pick it up next week.
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    Mon. 1/24/11
    No Gi drilling 1 hour

    Cycle #1 Week#1 Military 3x5

    Shoulder Complex
    DE Bench 2x20x45 3x45+40 chains 3x75+40 chains 6x3x95+40 chains
    Military 8x45 5x6 5x85 5x95 13x108.5
    Military 3x10,15,15x85
    Chest Supported Rows (Palms Down) 4x12,12,13,13x225
    4-Board Press 3x10,12,12x165
    Fat Bar Curls 3x10,11,13x75

    Conditioning
    Treadmill 7.1 mph @ 0% incline
    6 x :30 runs alternated with Dips 3x125xBW and Fat Gripz DB Rows 3x10x35's finished with 3x:30 on/off @8.1 mph @0% incline.
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    Tues. 1/25/11
    No Gi drilling 1 hr. Live 3x5:00

    Wed. 1/26/11
    No Gi drilling 1 hr

    Cycle #1 week#1 DL 3x5
    Foam Rolling, TKE's, Dislocates, Twists
    DE Box Squats SSB 8x65 2x2x65 +40 Chains 6x2x95+40 chains
    DL (Conventional/Hook Grip) 5x135 5x150 15x163.5 off 1" mats
    DL 3x10,12,12x135 1" mats
    Lunges 3x6x40's
    Reverse Hypers 3x10x11.75
    Fat Gripz Holds 3x25 sec x62.5
    Superset
    Ab Pulldowns 2x12x50
    V-sit and Twist 2x30x35
    Standing Calves 4x18,20,20,20x67.5

    Conditioning
    Ladder Drill 1 set
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    Thursday 1/27/11

    Cycle #1 Week #2 Bench 3x3
    Shoulder Complex
    Bench 2x20x45 5x95 3x125 3x143 12x161
    Bench 3x12,15,15x115
    Chins 4x11,12,12,12xBW
    Standing Lateral Raises 3x16x35's
    Skull Crushers 8x65 3x15x86.5
    Lever Bar 5x5 3x7,8,8x7.5

    Conditioning Circuit
    Treadmill 7.2mph @0% incline
    6 x :30 runs alternated with sets of 10 count pushups 3x6,5,5x35's w/ Fat Gripz and Fat Grips Chest Supported Rows 3x7x205
    3x :30 on/off 8.2mph @ 0% incline.
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    Sat. 1/29/11

    Foam roller, TKE's, Shoulder dislocates, Shoulder complex

    Ladder Drill 2 sets

    Band Pushdowns for sore triceps 4x50xmicro-mini

    Thai Bag 3x3:00 nice and easy

    Got three team mates fighting amateur Thai tonight, one for a small title. Hoping to go if the snow would just stop.
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    Sunday 1/30/11
    AM Thai Boxing
    3x3:00 shadow
    6x2:00 Coaches Drills
    3x5:00 Thai pads

    PM
    Cycle #1 Week #2 Squats 3x3

    TKE's, Foam Roller, Shoulder Dislocates with broomstick
    Squats 8x45 5x95 3x135 3x155 14x173
    Squats 3x12,15,15x125
    GM's with SSB 3x15,20,15x70
    Reverse Hyper 3x10x12 (using the arm not the strap)
    DB Shrugs 3x15x60's
    Superset
    Ab wheel 3x11,11,10x 14 in chains
    Band Rotations 3x8x monster band
    Standing calves 5x20x70

    Conditioning Circuit
    Treadmill 7.3 mph @0% :30 alternating DB Snatch 3x4x52.5 with Broad Jumps 3x4x18 Blocks (the dividers on my mats) finished with 3x:30 on/off at 8.3 mph @0%

    Went much better. I won't say I felt strong, but at least I felt stable.
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    Monday 1/31/11

    Bench 3x3

    Shoulder complex 10x8 lbs, Foam roller ( I need to get a Lax Ball)
    DE Bench 2x20x45 3x45+47 chains 3x75+47 chains 6x3x95+47 chains
    Military Press 8x45 5x65 3x90 3x105 13x115
    Military Press 3x12,15,15x95
    CS Rows 4x13,15,15,15x227.5
    4-Board Press 3x12,13,13x166.5
    Fat Gripz Curls 3x12x76

    Conditioning Circuit :30 sec 7.4 mph @ 0%
    Blast Strap pushups 3x10,10,11xBW alternated with Fat Gripz DB Rows 3x10,11,12x40 Then 3x:30/:20 on/off @ 8.4 mph @ 0%.
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    Wednesday 2/2/11 Groundhog Day. I live 30 miles away, but I've never been to see them pull him out.

    Cycle #1 week#2 DL 3x3

    TKE's, Shoulder Dislocates, Foam Roller
    DE Squats 2x8x45 2x2x45+54 in chains 6x2x95+54 in chains
    DL (Hook Grip, 2" mats) 3x135 3x155 16x175
    DL 3x12x145
    Lunges 3x8x40's
    Reverse Hypers (Strap) 3x12,13,14x50
    Fat Gripz Holds 3x30 sec x 62.5
    Superset
    Ab Pulldowns 3x15,15,12x50.25
    V-sits and Twist 3x30x35
    Standing Calves 5x22,23,24,25,25x72.5

    No conditioning today, doing a Thai workout 2-nite. Picking up the GHR Saturday.
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    2/2/11

    Thai Box

    Shadow 2x3:00
    Coaches Drills 6x2:00
    Thai Pads 3x5:00
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    Thursday 2/3/11

    No Gi Drilling 1 hour

    Held Pads for one of my guys 4x5:00


    Week #3
    Bench 5/3/1 week
    Defranco's simple 6, Shoulder Complex
    Bench 2x20x45 5x115 5x135 3x155 9x170
    Bench 3x15x117.5
    Chins 4x13,13,12,12xBW
    Standing Laterals 3x17x35's
    Skull Crushers 8x65 3x12,13,13x90
    Lever Bar 5x5 3x8,9,9x7.5

    Conditioning
    Treadmill Sprints :30/:20 on/off
    3x7.5 mph @0%, 3x8.0mph @0%, 3x8.5mph @ 0%

    Gonna up this to 40/20 on/off
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    Subbed in bud..
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Haven't worked out since Thursday. Went and picked up my GHR Friday night and it is pretty nice. I definitely over spent on it. Saturday I got major sick and I haven't been able to do anything since. Was really bad Yesterday and today. Wasn't sure I was going to make it through a full day of work. Took tomorrow off from work, hopefully I can at least squat tomorrow, probably a "Jack ****" Template tomorrow and Wednesday. Hopefully I'll be back to normal by Friday.
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    Quote Originally Posted by Mr.Sinister View Post
    Haven't worked out since Thursday. Went and picked up my GHR Friday night and it is pretty nice. I definitely over spent on it. Saturday I got major sick and I haven't been able to do anything since. Was really bad Yesterday and today. Wasn't sure I was going to make it through a full day of work. Took tomorrow off from work, hopefully I can at least squat tomorrow, probably a "Jack ****" Template tomorrow and Wednesday. Hopefully I'll be back to normal by Friday.
    take care of yourself... hope you are feeling better soon
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by JudoJosh View Post
    take care of yourself... hope you are feeling better soon
    Thanx, man. Feeling better today, at least enough to work out

    Tuesday 2/8/11 Cycle #1 week #3 5/3/1
    Agile 8, Inlocate/Dislocate
    Squats 2x8x45 5x115 5x145 3x165 12x182.5
    GM's with SSB 3x15x75
    Reverse Hypers 3x10x50.5
    DB Shrugs 3x18x60's
    GHR 3x8,6,6x assisted with Monster and mini (these are gonna take a while)
    Superset
    Ab wheel 3x12x14 in chains
    Rotations 3x9xmonster
    Standing Calves 5x20,22,23,24,25x75

    Skipped conditioning today. Started looking for a tournament for this spring. A nice small, cheap one. Prices on the big ones are getting way out of hand. Gonna get back on the conditioning harder end of the month.
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    keep it up dude. i'm on 5/3/1 myself and love it. love everything about it. i dont add in the cardio though
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    How did you hook up the bands to assist you with the ghr?

    If you search the net you can usually find some grappling tournaments around or see if any gyms in the area are doing any in-house competitions
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    I looped them around the upright that the ankle pads are on. Seemed to work fine.
    I found a few semi-local tournaments, just gotta get a plan together and choose one, and get rolling a little more consistently. Been missing some lately with the mountains of snow we've been getting. Hopefully this stuff will break soon and I can get back to my old rolling patterns, 3-4 times a week.
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    Looks like you made some good supplemental lift choices here. Really liked how you incorporated 5/3/1 into your lifting.

    Is that defrancos agile 8 in your warmup?
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Yep, his agile 8 and simple 6. I'm turning 40 this year so I'm gonna try and be more proactive on warming up and keeping some mobility/flexibility. I know I'm gonna stiffen up due to all the contact over the years, but I want to minimize it as much as possible. Read about them on the EFS board so I looked them up and gonna run them and see how they work for me.
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    Those two warm up routines are awesome. I use them almost every time I lift.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Wednesday 2/9/11
    Cycle #1 week #3 5/3/1
    Shoulder Complex, Simple 6
    DE Bench 2x8x45 2x3x45+54chains 3x75+54chains 6x3x95+54chains
    Military 8x45 5x65 5x95 3x110 11x121.5
    Military 3x15x97.5
    Chest Supported Rows 4x15x230
    4-Board Press 3x10,11,11x170
    Fat Gripz BB Curls 3x13,12,12x78.5

    Conditioning
    Circuit Superset Treadmill :30 7.5 mph @0% incline
    10 count pushups Fat Gripz 3x6,6,5x35's
    Fat Gripz Croc Rows 3x8x45
    Finished with sprints :40/:20 on/off 8.5 mph @ 0%
    3 sets

    Thai tonight for a little more conditioning
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    Wednesday 2/9/11

    Thai Box

    Shadow 2x3:00
    Coaches Drills 6x2:00
    Thai Pads 3x5:00

    Thursday 2/10/11

    No Gi Drilling 1 hour
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    Friday 2/11/11

    No Gi Drilling 1hour

    Foam Roller, Agile 8, Inlocate/Dislocate
    Speed Box Squats 2x2x45 2x2x45+60chains 6x95+60chains
    DL 2.5" mats 5x135 3x165 17x185 hook grip/no belt
    DL 2.5" mats 3x12,13,13x155
    Lunges 3x9,10,9x40's
    Reverse Hypers 3x11x50.75
    Fat Grips Holds 3x33secx62.5
    GHR 3x8,7,7xmonster and mini assist
    Seated Abs 3x15,15,18x50.5
    Standing Calves 4x20,22,22,22x80
    V-sit and Twist 3x32,32,30x35

    Conditioning Sprints :40/:20 3x7.5 mph @0%
    3x8.0 mph @0%
    3x8.5 mph @0%

    Gonna get some padwork and rolling in tomorrow.
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    Saturday 2/12/11
    Thai Pads 3x5:00
    No Gi Drilling 1 hr
    No Gi live 6x3:00

    Monday 2/14/11
    Cycle #2 Week #1 3x5
    Simple 6, shoulder complex
    Bench 2x20x45 5x95 5x115 5x135 15x152.5
    Underhand Pullups 4x12,13,12,10xBW
    Bench 3x15x120
    Seated Lateral Raises 3x18x25's
    Pushdowns 3x15,17,18x60

    Conditioning
    Circuit :30 sprints @7.5mph @0% Alternating Dips 3x15xBW and Sled pulls 3x4x100 Finished with Sprints 3 sets of :40/:20 on/off @8.5mph @0%

    Skipped Deload for this cycle. This will most likely be the only time I do it. Intensity is still very low. Going to 3 days a week from now on. I am going to stick with the 3 sets of the main exercise after the big set for the day, for one more cycle then I think I'm going to drop them, certainly for lower body. I'm gonna add a little more volume into the conditioning workouts for lower body, I have a tire and I want to get a prowler. I'll have to play around with it when the time comes.
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    Tuesday 2/15/11
    No Gi drilling 2 hrs.
    Live 3x5:00

    My reset working maxes for this next cycle;

    181/200/130/210
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    Wednesday 2/16/11
    Agile 8, Dislocates
    Squats 2x8x45 5x95 5x135 5x150 15x170
    Squats 3x12x135
    Stiff legged DL 3x10x155
    Supersets
    Reverse Hypers 3x12x51 and
    DB Shrugs 3x19x60's
    Supersets
    GHR 3x8,8,7x monster and mini assist with
    Ab Wheel 3x13,12,12x 14 in chains

    Conditioning Thai Pads 3x5:00
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    I want a prowler too but the price plus shipping cost is a killer. I am looking into trying to make one either fromm wood or if I can find a scrap metal place here and see if they have box tubing then I can get one welded.

    You can use a old tire as a sled for the mean time. Just drill a hole in the side.. pop in a eye hook.. hook it up to some rope or chain and then load the tire with sandbags or plates. Its a little ghetto but it gets the job done
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Thursday 2/17/11

    Conditioning workout
    Treadmill :40/:20 on/off
    3 warmup sets
    3@7.6mph@0%
    3@8.1mph@0%
    3@8.6mph@0%

    Rope 1x5:00

    Tread sled 150 steps forward 150 steps backwards

    Hip exercises and mobility 3 sets with micro band

    Ton of foam rolling to finish

    Josh - I have a ghetto sled like ur describing. I used a prowler of my buddies and I don't know why but there is no comparison. Something about them that makes them so much more miserable than the regular sled??? I use a regular sled for hand over hand pulling a fair bit.
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    I had a welder make me a small plate sled which I use for sprints, hand over hand pulls, etc. The one reason why I want a prowler is to get that upright push position for the posterior chain and also the ability to load more weight. I saw some people rig up tires like sleds but I never have. This summer I plan on making a prowler.. When I do I will be posting pics to make everyone jealous!
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Friday 2/18/11

    Shoulder complex, Simple 6
    DE Bench 2x20x45 3x45+60 chains 3x75+60 chains 6x3x95+60 chains
    Military 8x45 5x65 5x85 8x100 15x110.5
    Croc Rows 4x15x50
    Military 3x15x98.5
    Pin Press 3x15x165
    Superset
    Fat Gripz DB Curls 3x10x40"s with
    Standing Calves 4x25,25,28,25x82.5

    Conditioning Circuit :30 @ 7.5mph@0% Alternating Dips 3x18,18,18xBW with Fat Grips CS Rows 3x8,8,8x205 Then Sprints :40/:20 on/off @ 8.5mph @0%

    Things are going well in the weight room. Feeling decent. After next cycle I think I'm gonna up the conditioning some. Got a couple tourney possibilities in the late spring. Hopefully I'll be strong enough for the new weight class. Gonna be a decent weight class jump for me.
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    How you like them fat gripz? How long have you had them for? I been thinking of getting a pair for my next equipment purchase.
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    I have two pair. I've had them pretty much since they have been available on EFS. They are without a doubt the greatest piece of supplemental weightlifting equipment for a grappler/combat athlete ever. I made fat bars and DB's with PVC before, but you can only do so much because of convenience. I used them for every exercise for years. My crushing grip in dynamic situations is probably 3x what it used to be. I can shut down almost anybody my size by hanging on. I wish I would have had them as a kid for wrestling, I seriously think they can transform your game and especially the things you can shutdown. I have guys get totally frustrated not being able to get out of my grip.
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    I been wanting to get them and just never ordere them. I think I am going to place an order today though!! You made a thick bar out of PVC? I was thinking of making one out of black pipe but havent yet. I also found a pretty cool clip on youtube on making some indian clubs with just pipes and fittings.
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    Get 1" and 2" inside diameter PVC and some duct tape. Take the end off one of you crappier bars and put a few rings of tape, I think I did 5. 1 in the center, two on the ends and then a set in between and work the 1"ID on. THen do the same thing to the PVC and work the 2" ID on. Put the end back on the bar. For the DB's I did basically the same thing, except with spin-lock DB handles. Worked well. I still use the BB's ( I made two) for all pressing and curls and stuff like that. I use the fat gripz for all my DB stuff except for a few things.
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    I just ordered the fat gripz! I am gonna incorporate them into my workouts when they arrive. Can't wait!
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    let me know how u like them, i think i wanna try that
    BJJ = life
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    Quote Originally Posted by AntonG42O View Post
    let me know how u like them, i think i wanna try that
    definetely will bud!.. I am gonna have to do some experimenting to see what exercises I like to use them with. At first ima want to use them for every BB and DB movement I do but reallisticly some movements may be better done with a regular bar so you can use maximum weight. I imagine those grips will limit the amount of weight you can use.. maybe for a dynamic effort or repeated effort day. I can prolly attach them them to my power cage and do timed hangs or sandbag guard holds with them. I dunno but its gonna be fun experimenting!

    Any thoughts sinister?
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    Previously when I was training specifically for combat sports I used them for every movement except for my first pulling exercise for the day, DE or ME didn't matter. On my circuit I used them for everything, Chins, rows, CS rows, pulldowns, curls, everything. Now I am using a little more like Josh described, Holds, hangs, Curls, any pressing, Stuff like that, also on my conditioning circuit. It does limit you at first, but if you are training specifically for MMA/Grappling/Wrestling, the payoff after about 6 months is incredible.
  

  
 

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