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5/3/1 and Grappling 4 fun Log

Sunday 2/27/11
Agile 8, dislocates
Squats 2x8x45 5x95 3x115 3x140 3x160 15x180
Squats 3x13,14,14x140
Stiff Leg DL 3x11x156.5
Superset
Reverse Hypers 3x14x51.5 with
DB Shrugs 3x13x62.5 with
Ab Wheel 3x13x14 in chains

Conditioning Sprints :40/:20 on off
[email protected]@0%
[email protected]@0%
[email protected]@0%

Hard to believe I am so out of shape already. I'll start hitting it harder as soon as my living situation gets settled and I can get back to rolling on a regular basis. Tried to get some footage of my gym today but my Mac doesn't support the software on my recorder??? I'll have to get it on something else or post it on somebodies PC.
 
no, you are still in shape just not "super" shape. thats what i call having that extra large gas tank. it takes a while to obtain and you feel like you never get tired, then take a little while off and you are back to being a fit guy whos out of breath.
 
Tuesday 3/1/11
Shoulder complex
DE Bench 2x8x45 3x45+67 chains 3x75+67chains 6x3x95+67chains
Military 8x45 5x75 3x90 3x105 14x117
Superset
Croc Rows 4x15x52.5 with
Military 3x15x100
Pin Press 3x135 3x12,12,10x175
Superset
Fat Gripz DB Curls 3x11,11,10x40's
Standing Calves 4x20x22x24x26x90

Conditioning Circuit :40 @ 7.7mph@0%
Dips 3x20,20,18xBW with
Sled Pulls 3x4x105 then
Sprints [email protected]@0%

Gonna DL Thursday if my quads are up to it. They are still pretty sore from Squats the other day. If not I'll hold off till Friday.
 
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Wednesday 3/2/11

Conditioning
Treadmill Sprints :40/:20 on/off
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[email protected]@0%
[email protected]@0%

Bag Work 2x3:00 Conventional 2x3:00 Southpaw
Hip complex 1 set
Shin Conditioning light tire 3x10

AntonG420
You're probably right but it feels like crap. No matter what gym I went to I was always the old guy with the monster cardio, now I'm like you said a fit guy out of breath. As soon as I get the strength up I'm gonna crank up a little more on the conditioning. I will say I'm still in better shape than a lot of my teammates. I can still do 3x5:00 at a decent clip on the pads.
 
Thursday 3/3/11
3x3 week
DE Box Squats 2x8x45 2x3x45+74chains 6x2x95+74chains
DL 3x135 3x165 15x190 off 3" mats no belt
Step ups 3x10x41.25
Supersets
Reverse Hypers 3x10x55 with
Fat Gripz Holds 3x38 sec x 62.5
Supersets
GHR 3x9xmonster and mini asssist with
Ab Strap Pulldowns 3x12,15,15x55

Skipped conditioning tonight.
 
Friday 3/4/11
Shoulder complex
Med Ball chest throws 3x5x15 ball
Bench 2x20x45 5x95 5x115 5x135 5x155 11x172
Underhand Pullups 4x14,14,13,13xBW 54 total reps
Bench 3x16x123.5
Seated Laterals 3x20x25's
Straight Bar Pushdowns 3x15,16,15x70

Conditioning Circuit Treadmill :40 @ 7.7mph@0% incline
10 count pushups 3x7,6,6x35's alternated with
CS Rows Fat Gripz 3x8x207.5
Sprints :40/:20 on/off [email protected]@0%

Gonna do a little conditioning, Calves, and some little stuff tomorrow. Maybe some bag work. Gotta go to the new house and scope out the garage and see what I need to do to get it ready for the new gym. Got some footage of my gym tonight. I'll post it as soon as I get a few more posts in.
 
Saturday 3/5/11
Calves 4x20x95
Treadmill :40/:20 on/off
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[email protected]@0%
[email protected]@0%

Bag Work 4x3:00 2 conventional 2 southpaw and watched an episode of Bully Beatdown while I was on the Treadmill. The one where Miller is the fighter. No matter what you think of him, he is pretty funny.
Measured up the new garage, 20x20 weight room will be good to go, upstairs mat room is gonna take some doing.
 
nice! Totally jealous over some stuff you got in there ESPECIALLY that reverse hyper
 
Monday 3/7/11
Squats 5/3/1 week
Agile 8, dislocates, foam roller
Squats 2x8x45 5x95 5x115 5x150 3x170 13x190
Squats 3x14x145
Stiff leg DL 3x12x158
Superset
Reverse Hypers 3x11x55.25
DB Shrugs 3x14x62.5
Ab Wheel 3x14,14,13x14 in chains

Conditioning :40/:20 on/off
[email protected]@0%
[email protected]@0%
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Squats going well. Back is feeling good and getting stronger. Really working on Squeezing upper back and it is really helping.
Signing the agreement on my new house tomorrow. I am hoping to get permission to get into the garage and start renovating the upstairs so I can get to rolling. Downstairs gym is gonna be easier to start, just getting a 8 or so stall mats. Found out yesterday that I actually have 4 - 5x6 foot chunks of mats I originally bought for wall mats. Thought I only had two. Going to be able to put some down in the weight room for some of the stuff I do. It's nice to not to have to lie down on a cold floor to do stuff.

Josh - not sure where you are but a guy down by Gettysburg Pa sells them for like $800 if you pick them up yourself. Otherwise shipping is a killer.

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hey so im pretty set on getting two of these flexi rolls:

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any thoughts?
 
Those things look bad ass Anton! Wish I had the space for them
 
JudoJosh said:
Those things look bad ass Anton! Wish I had the space for them
Click to expand...

bro me and my boys are signing a lease for this house in Clayton (not the best town but oh well) and im getting this huge 33 foot bedroom. for now i can workout on it and roll with my girl but as soon as I get purple belt maybe i can teach some private lessons.

by the way, my school is having a tournament April 2nd. Gi and no gi divisions, white blue purple division. i gotta get more information, but you should definitely come!!!
 
AntonG42O said:
bro me and my boys are signing a lease for this house in Clayton (not the best town but oh well) and im getting this huge 33 foot bedroom. for now i can workout on it and roll with my girl but as soon as I get purple belt maybe i can teach some private lessons.

by the way, my school is having a tournament April 2nd. Gi and no gi divisions, white blue purple division. i gotta get more information, but you should definitely come!!!
Click to expand...

Once you get the details pm me the info. I missed the Millville tourney and haven't been to BJJ class in about 2 weeks. Hopefully I will be able to make it this week. Definitely send me those details I'll go
 
They work nice. I have the 2" versions, but we needed the thicker stuff because we were doing takedowns and stuff and we were on a concrete floor. You will love them. You can also add same size pieces as you need.
 
yeah i got an upstairs bedroom so i wont be doing any takedowns. my roomates already expressed concern haha
 
Tuesday 3/8/11
Shoulder complex, dislocates
DE Bench 2x20x45 3x45+74chains 3x75+74chains 6x3x95+74chains
Military Press 8x45 5x75 5x85 5x100 3x110 12x123.5
Croc Rows 4x15x55
Military Press 3x15x122.5
Pin Press 3x135 3x10,11,10x176
Superset
Standing Calves 4x23,24,25,25x96.5 with
Fat Gripz DB Curls 3x12,11,11x40's

Conditioning Circuit :40 @7.8mph@0% supersets
Dips 3x20,20,20xBW with Chins 3x7,8,8xBW Then
Sprints [email protected]@0%
 
Thursday 3/10/11
Agile 8, dislocates
DE Box Squats 2x8x45 2x2x45+80 in chains 6x2x95+80 in chains
DL 5x135 5x155 3x180 16x200 no belt off 3" mats
Got a wild hair up my ass so 1x225 1x245 1x265 all no belt off floor
Step-ups 3x10x41 7/8's
Supersets
1) Reverse Hypers 3x12x55 1/2 with
Fat Gripz Holds 3x20 sec x 65
2) GHR 3x10,10,9xmonster and mini assist with
Ab pulldowns 3x16,17,18x55 1/2

Skipped conditioning because I was running long and the wife wanted to workout. I'm gonna do a treadmill and bag workout tomorrow after work before I head out of town for the night. DL singles felt good, hook grip is holding up well so far. Had another 10% at least but I'm in no hurry yet. Going to skip deload one more time, but I am taking tomorrow off to go out for Some Guinness and stew. I will take a deload in the middle of the next cycle when I have to move to the new house.
Got my 5/8 platemates and they didn't pack me two pairs only one. Trying to get that fixed. I'm thinking of ordering a stone mold from Slaters, maybe a 150Lb stone or so. Only a $100 and I can use it as many times as I want.

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Clip of the last fight I won last year. I say last one I won because I lost my final fight.
 
Sunday 3/13/11
Cycle #3 3x5
Shoulder Complex
Med ball Push Pass 3x5x15 ball
Bench 2x20x45 5x95 5x120 4x140 16x156
Blast Strap Pullups 4x8,8,9,9xBW
Bench 3x16,18,18x125 1/2
Cable Laterals 3x16,18,20x5
Dumbell Triceps extensions 3x15x25's
Superset
Standing Calves 4x21,23,25,25x100 with
Fat Lever Bar 5x5 3x10,11,11x7 1/2

Conditioning Treadmill Circuit :40 sec @ 8.0 mph @0%
10 count pushups 3x6x35 5/8's with
Fat Gripz CS Rows palms facing 3x9x205 1/2 then
Sprints :40/:20 on/off @9.0 mph @0%

Things are moving along well. Slow walking everything but feel good. Anxious to get the new gym up and running and get my conditioning going harder. Gonna break down and get a Prowler. The road behind the house is aching for me to push a prowler up and down it.
 
Tuesday 3/15/11
Squats 2x8x45 5x95 5x115 5x135 5x155 17x176.5
Squats 3x15,14,14x150
Hyperextensions 3x10,12,12xBW
Superset
Reverse Hypers 3x13,12,12x5 3/4
DB Shrugs 3x15x62 1/2's
Ab Wheel 3x15,14,14x14 in chains

Skipped conditioning, I'm getting sick. Things are feeling pretty good otherwise. Gonna get a Prowler as soon as I can. I think I could ramp up my squats with a little more of that type of conditioning. Off till Thursday, Gonna move some more stuff getting ready for the big move. I'm ready for spring!!!
 
Don't know if your interested but I have a PDF of the plans of a prowler if any of your buddies weld. It will will prolly be waaay cheaper to make then to order and have shipped. That shipping fee is a killer
 
Thursday 3/17/11
Shoulder Complex
DE Bench 2x20x45 2x3x45+80 chains 6x3x95+80 chains
Military Press 8x45 5x65 5x85 5x100 16x113
CS Rows Palms down 4x16,16,16,16x232 1/2
Military 3x15,15,12x105
Reverse Band Press medium band 5x135 3x12,13,15x185
Thick BB Curls 3x10x82 1/2

Skipped conditioning again, still sick, but even if I wasn't I still couldn't do it. The gym is a mess. It's covered with Plastic bins and furniture getting ready to move and I had the garage door hardware put on yesterday and there is stuff everywhere. Probably not gonna do any conditioning until I get into the new gym and get it set up.

In honor of the day

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I'll be out for Guinness tomorrow!!
 
I forgot to give my new maxes for this cycle.

183.5/207.5/132.5/230

Josh I make take you up on that. I have a guy that may have a used one for me, if not I'l let you know. Thanks for the offer, I appreciate it.
 
3/18/11
Box Squats 3x2x45 2x2x45+87chains 6x2x95+87chains
DL 5x135 5x155 5x175 20x195 1/2 off floor no belt hook grip
One leg Squats 3x10,12,15x15
Supersets
1) Reverse Hypers 3x13,13,12x56
Fat Gripz Holds 3x23 sec x 65's
2) GHR 3x11,10,11xmonster and mini assist
Ab Pulldowns 3x12,13,14x60

Fet like **** and was just gonna Squat and DL and then bail, but I felt better and better as I went so I kept going.
Made a mace to swing, like a scottish hammer. Did one set with 10 pounds and could already feel it. Gonna add it in on Upper days, but start at like 2 1/2 lbs till I get the hang of it.

Old clip of me doing some real easy pad-work week leading up to my last fight. Looking forward to getting in shape again and rolling as soon as we are in the new house and the new gym.

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3/20/11
Shoulder complex
Med Ball. 3x5x15 ball
Bench 2x20x45 5x95 5x115 3x130 3x145 14x165.5
Blast Chins. 4x10xbodywieght
Bench 3x15x135
Cable Laterals 3x15,17,18x6
DB's skull crushers. 3x15,16,16x26 1/4's
Superset
Lever bar 5x5 3x11,12,11x7 1/2
Standing Calves 4x20,20,22,22x115
Hammer Swings 4x10,12,12,12x2 1/2
 
3/23/11
Agile 8,dislocates
Hang power snatch (warmup) 3x5x45
Squats 2x8x45 5x95 5x115 3x145 3x165 18x187
Squats 3x15,15,14x155
45 degree hypers 3x20,25,25xBW
Superset
Reverse Hypers 3x13,13,13x56 1/4
DB Shrugs 3x18x62 1/2 's
Ab Wheel 3x15,15,16x14 in chains
 
Thursday 3/24/11
Shoulder complex, dislocates
DE Bench 2x20x45 2x3x45+87chains 6x3x95+87chains
Military 8x45 5x65 3x95 3x110 14x119
Superset
CS Rows Palms down 4x12,13,13,14x240
Military 3x15,15,13x105 1/2
Reverse Band Bench medium 5x135 3x15,14,14x186
Fat Gripz Curls 3x10x83
Superset
Standing Calves 4x21,22,23,24x116
Mace swings 3x13x2 3/4
 
Sunday 3/27/11
Agile 8, dislocates
DE Box Squats 2x8x45 2x2x45+97chains 6x2x95+97chains
DL (off 1/2" mat no Belt) 5x135 3x165 3x185 15x207
One Leg Squats 3x10,12,12x17 1/2
Supersets
1) Reverse Hypers 3x14,13,13x56 1/2
Fat Gripz Holds 3x27 sec x 65
2) GHR 3x11x monster and mini assist
Ab Strap Pulldowns 3x13,14,15x60 1/4

Got 4 Stall Mats for the gym floor. Work Great, heavy as hell though. It was a workout getting them in and down. Getting antsy to get in shape and get on the mats again. This month has been the longest I've been away from Jits and fighting in about 6 years.
Watched a former training partner make good last night on UFC fight night. Trained with Phil Davis when he was just starting out at Titan Fitness and with Lionheart Fight Team.
 
Monday 3/28/11
Shoulder complex x2
Bench 2x20x45 5x95 5x115 5x135 3x155 12x175
Blast Strap Chins 4x12,12,10,10xBW
Bench 3x15,15,16x135 1/2
Cable Laterals 3x18,20,20x6 1/4
DB Skull Crushers 3x15,16,15x27 1/2's
Superset
Standing Calves 4x22,25,27,27x117
Lever Bar 5x5 3x12,13,12x7 1/2
Triceps Punchdowns 3x20,25,25x light Band

Pinches 20 sec with 20 20 sec with 25 10 sec with 30
(just for fun. The show I was watching had 10 more minutes)

Off until Thursday most likely.
 
Thursday 3/31/11
Hip Circles, mountain climbers, dislocates
Box Jumps 3x5,5,5x18" box
Squats 2x8x45 5x95 5x115 5x135 5x155 3x175 15x197 1/2
Singles 1x225 1x245
45 degree Hypers 3x25,26,26x1
Superset
Reverse Hypers 3x14,14,13x56 3/4 with
DB Shrugs 3x20x62 1/2's with
Ab Pulldowns 3x15,16,16x60 1/2

Conditioning Sprints :40/:20 on/off [email protected]

Good workout, except conditioning is in the toilet already. For any of you grapplers, the gym I train at is putting on a small tournament in June.

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Friday 4/1/11
Shoulder complex, Dislocates
DE Bench 2x20x45 2x3x45+87chains
Military Press 8x45 5x75 5x100 3x115 12x126
CS Rows Palms Down 4x14x247 1/2
Military 3x15,15,14x106
Reverse Band Bench Medium Bands 3x13,14,14x190
Fat Gripz BB Curls 3x8x85
Standing Calves 4x20,22,23,23x125

Conditioning Sprints :40/:20 on/off [email protected] mph [email protected] mph

Going out for man food. One pound burger and fries, maybe some wings too. Anton Not sure what they are. Probably pretty basic. I don't expect many people over blue, I think we'll get a few purples competing maybe one or two browns. We may even do Madison rules. This is our first foray into running a tournament. We are running it with help of our Pedro Sauer mother school in Pittsburgh. You can check them out here.

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Monday 4/4/11
DL 5/3/1 week
Hip Circles, Dislocates
DE Box Squats 2x8x45 2x2x45+97chains 6x2x96+97chains
DL 5x135 5x175 3x195 15x218 1/2 off 1 mats no belt
One leg Squats 3x10,11,12x20
Superset
1) Reverse Hypers 3x14x57 with
Fat Gripz Holds 3x31,32,33 seconds x 65's
2) GHR 3x12xmonster and mini assist with
Ab Pulldowns 3x17x60 1/2

Conditioning -
Sprints
[email protected] mph
[email protected] mph

I am going right into the next cycle. Got my moving date, 4/21/11 so I'm gonna deload that week. I should end the 3's week on the night before then I'm taken the Friday and Monday of Easter weekend off and then I'll deload the following Wednesday/Friday and get the gym set up, and then get back to the 5/3/1 week after that. From there out I'll probably deload just about every cycle.
 
Cycle #3
new working max numbers

187/215/135/240

Calculated my estimated 1 rep maxes using Wendlers formula,
weight*.0333*reps+weight.

Bench. 245
Squat. 296
Military. 176
Deadlift. 328

They all seem pretty close except the bench. I've always been way low on the percentages for bench for some reason. Just not a bencher I guess. It's probably a good 15-20 lbs. High on the bench estimate.
 
Cycle #4
Shoulder complex 2x, dislocates
Bench 2x20x45 5x95 5x115 5x130 5x145 16x159
Superset
1)Chins 4x14,14,14,13xBW with
Bench 3x15,16,16x136
Standing Laterals 3x12,13,13x37 1/2's
Skull Crushers 8x65 3x15,14,12x90 1/2 Little overzealous first set
Superset
2)Lever Bar 5x5 3x13,13,12x7 1/2 with
Standing Calves 4x23,24,24,24x126

Conditioning
Sprints :40/:20 on/off
[email protected] mph
[email protected] mph

Emailed pitbull strength about their 10" log bar. Also gonna get a stone mold from Slaters. Buddy and I are going to split the cost and make a few for each of us.
 
Thursday 4/7/11
Squats 3x5 week
Hip circles, Dislocates
Box jumps 3x5x18 1'2 inch box
Squats 2x8x45 5x95 5x115 5x140 5x160 20x183
SSB GM's 20x77 1/2 2x15x85
Superset
Reverse Hypers 3x10x60 with
BB Shrugs 3x10x185 with
Ab Wheel 3x16x14 in chains

Conditioning
Sprints :40/:20
[email protected] mph
[email protected] mph

Things seem to be going very well. I am warming up a ton on the first exercise and it is paying off. Pain in the ass, but paying off. Body is feeling good. Cut out the 3x15 after the main exercise and it feels good. Once I get the prowler I'll use it to start upping my work capacity.
Pulled the trigger on a 10" log bar from Pit-bull today. Hopefully gonna get it in a few weeks.
 
Sunday 4/10/11

Shoulder complex 1x15
DE Bench 2x8x45 2x3x45+87 chains 6x3x95+87chains
Military 8x45 5x65 5x90 5x105 18x116
CS Rows Palms Facing 4x12,13,14,15x225 supersetted with
Military 3x15,15,16x106 1/2
4 board Press 3x13,13,12x171
Fat Gripz DB Curls 3x8x41 1/4's

Conditioning
Treadmill
:40 sec @7.0 mph @0 %
Dips 3x10,10,10xBW
:40 sec @7.0 mph @0 %
Chins 3x5,5,5xBW
Sprints :40/:20
[email protected] mph @ 0 %

Think that chins after military press aren't gonna work. Seems like too much stress on my shoulders. I'll have to keep playing around with it.
 
Tuesday 4/12/11
Hip Circles, Dislocates
DE Box Squats 2x8x45 2x2x45+94chains 6x2x97+94chains
DL 5x135 5x155 5x185 15x205 1 1/2" mats hook no belt
Lunges 3x11,12,12x40's
Superset
1)Reverse Hypers 3x11,11,10x60 1,4 with
Fat Gripz Holds 3x15,16,17 seconds x 70's
2)GHR 3x13xmonster and mini assist with
Ab Pulldowns 3x8,9,9x70

Conditioning
Sprints
[email protected] @0%
[email protected] @0%
[email protected] @0%
 
Usually three days a week, but I haven't trained in 2 months because we are moving. I'm scheduled to start teaching no Gi on Saturdays again 2nd week of may, and I plan on having my new place up and running by the first of June. I'll probably do some extra training once summer comes. I'm moving a lot closer to the two gyms I go to, so I'm planning on getting some extra rolling in, especially in the Gi.
 
Thursday 4/14/11
Shoulder Complex, Dislocates
Bench Press 2x20x45 5x95 5x115 5x115 3x135 3x150 14x168 1/2
Chins 4x15,15,14,14xBW supersetted with
Bench 3x12x140
Standing Laterals 3x13,14,14x37 1/2's
Skull Crushers 8x65 3x15,15,16x91
Lever Bar 5x5 3x13,13,13x7 1/2's supersetted with
Standing Calves 4x20,21,22,23x130

Conditioning
:40 sec @ 7.0 mph @ 0%
1)10 counts 3x5,5,5x25"s
2) Fat Gripz DB Rows 3x8,8,8x40's
3) Sprints [email protected] mph @0%

Anton,
I started NHB back in the late 90's but it was pretty much on our own, garage type, there was nowhere to train back then. I fought and stuff for a few years but did pretty mediocre. I couldn't get the training I needed to compete on the level I was at. Gave it up in 2001 and went into lifting. Got sucked back in in around 2006 with real instructors.
I don't have a BJJ belt, I have a purple in Combat Sambo from my old instructor, he's a Gokor guy who is also with Llyod Irvin. He gave me belts based on competition performance and by the time he left I was able to win at the advanced level in competition. I only teach the no-gi and it's with an MMA flavor. I'm gonna start working some Gi this summer, I want to try and get a Blue belt in BJJ before I'm too old and broken down. The BB at our mother school said he'd start me at white with 2 stripes because of my no-gi training. I've done pretty well in no-gi competition since I started it. I'm a little worried about the gi. I envision myself hog tied with my own belt and being forced to scream uncle like Flick from A Christmas Story.
 
hahaha at first thats how it feels but you get used to it very quickly. i actually feel more comfortable in GI, you never get any mat burn. plus the grip benefits are tremendous. about 80% of my submissions in the gi are with the gi itself, its that useful.
 
Saturday 4/16/11
Hip circles, Dislocates
Squats 2x8x45 3x95 3x115 3x135 3x150 3x170 18x193 1/2
SSB GM's 8x45 3x15,18,18x95
Superset
Reverse Hypers 3x11,12,12x60 1/2 with
BB Shrugs 3x11,11,10x185 1/2 with
Ab Wheel 3x6,6,6x21 chains

Conditioning Circuit

:40 sec @ 7.0mph
1) Axle Cleans 3x6,6,6x60
2) Sprints [email protected]

Going to go real slow on the cleans. I have been doing DB Cleans for conditioning for a long time but I haven't cleaned a bar in a long time. Had two friends fighting Thai last night. One guy had an exhibition because his guy was 15lbs over weight. Yes, 15 lbs. As a coach I would have beat the **** out of him at they weigh ins if he was my guy. I don't think there is an excuse to be over at all, but 15lbs.??? I wouldn't let him fight for a long time. That reflects on you as a coach and your team as a whole. Our guy looked good in the exhibition. Our other guy won a very convincing decision on a solid performance.
 
Tuesday 4/19/11
Shoulder Complex, Dislocates
DE Bench 2x20x45 2x3x45+87chains 2x3x95 1/2+87chains
Military 8x45 5x75 3x95 3x110 15x121 1/2
CS Rows (palms facing) 4x15,16,17,17x226 1/2 supersetted with
Military Press 3x12,12,12,110
4 Boards 5x135 3x10,11,11,175
Fat Gripz Curls 3x8,9,9x41 1/4's

Conditioning Circuit
:[email protected]
1) Dips 3x12,12,12xBW
2) Sled Pulls 3x2,2,2x135
3) Sprints [email protected]

Got my Prowler plans to my guy Saturday night. Hopefully I'll have something to use in a few weeks. Pitbull guy cashed my check so I expect a log to arrive in a few weeks. Next is the stone mold then some 2" ropes.
 
Wednesday 4/20/11
Hip Circles, Dislocates
DE Box Squats 2x8x45 2x2x45+94chains 6x2x98+94chains
DL 3x135 3x165 3x195 17x216 1 1/2" mat Hook Grip(added the belt this week)
Lunges 3x8,8,8x41 1/4's
Reverse Hypers 3x12,12,12x60 3/4 supersetted with
Fat Gripz Holds 3x18,20,20 sec x 70's
GHR 3x6,6,6xMonster and Micro assist supersetted with
Ab Strap 3x9,9,9x70 1/4

Conditioning Sprints :40/:20
[email protected]
[email protected]
[email protected]

Off until at least Monday, maybe Wednesday. This weekend is moving day. I'm not sure when I'll have internet access in the new house, so not sure how often I will be updating for a bit. Hopefully I can do some from my phone.
 
Still off from working out. I was hoping to get back tomorrow but I just spent two hours trying to get the gym organized and it hardly seems like I made a dent. May be another two or three days. On the plus side I did get my 25 lb bumper plates and the new log bar in. Hoping to try it out next week on OHP day.
 
Thursday 4/28/11
Shoulder complex, dislocates
Bench 2x20x45 5x95 5x115 5x140 3x160 8x177 1/2
Chins 4x15,15,15,14x BW supersetted with
Bench 3x12,12,13x140
Standing Laterals 3x15x37 1/2's
Skull Crushers 8x65 3x12,12,11x92 1/2
Lever bar 5x5 3x5x7 3/4 supersetted with
Standing calves 4x22,23,24,24x130 1/2

Conditioning circuit
Treadmill :40sec @7.0 mph
1) 10 count pushups 3x6,5,5x25 5/8's
2) Fat Gripz Rows 3x8,9,10x40 5/8's
3) sprints [email protected] mph

First workout in new garage. Also first workout I missed by targets and I did it by a bunch. I'm chalking it up to moving and not eating much. I'm gonna take a smaller jump than usual.
 
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