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  1. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 2/9/19 DL 5x5,6,6,6,6x307.5 Treadmill 7.7mph 1) Trap Bar DL 3x10x186.5 Horizontal Abs 3x15x102.25 2) Bridges 3x13,14,14x182.5 Land mines 3x10x72.25 3) 45 hypers 3x17x5.625 Burpees 3x7,8,8xBW Seated calves, lever bar, abductions, donkey calves. Solid.
  2. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 2/7/19 Treadmill :40/:20’s [email protected] [email protected] BJJ Drilling 15 minutes Live 45 minutes. Have a Checkmat BB coming in for the next two weeks so getting our asses in shape with some live the last few weeks.
  3. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 2/6/19 Cuff and neck BBOHP 5x6,6,6,6,7x129.5 Treadmill 7.7mph 1) DBOHP 3x15x51’s CS Rows 3x15x250.5 2) Band Laterals 3x23xYellow Gi Pulldowns 3x12,12,13x138 3) Shoulder Saver 3x12,13,13x156 DB Curls 3x10x51’s Band extensions, face pulls, rotator reliever. Another good solid one...
  4. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 2/5/19 Treadmill [email protected] [email protected] BJJ Drilling 15 minutes Live 45 minutes. Little more live lately.
  5. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 2/4/19 Hips SSB Squats 5x6x259 Treadmill @7.7mph 1)Belt Squats 3x20x80 Vertical Abs 3x15x102.25 2) SLDL 3x10x165.5 Rotations 3x12xBlood 3) 45 hypers 3x16,17,17x5.625 Burpees 3x7,7,8xBW Standing calves, lever bar, donkey calves, abductors. Another good, solid workout.
  6. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 2/3/19 Cuff and neck Bench 5x6,6,6,6,7x187 Treadmill 7.7mph 1) Incline BB 3x15x118.5 Pulldowns 3x13,13,14x157 2) DB Laterals 3x15x35’s DBOHP 3x9x51’s 3) DB Skulls 3x8,12,12x30’s EZ Fatz Curls 3x10,10,11x81 Band pushdowns, pull aparts, rotator reliever. Good solid workout. Nothing...
  7. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 2/1/19 Treadmill sprints [email protected] [email protected] Went to penn state v. Michigan wrestling at the BJC. Big match. PSU 26 Michigan 11. Saturday 2/2/19 BJJ Drilling 1:00. Mostly Achilles from all kinds of positions.
  8. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 1/30/19 BJJ Drilling 30 minutes Monkey rolling 30 minutes Thursday 1/31/19 Hips DL 5x5,5,6,6,6x307 Treadmill 7.6mph 1) Trap Bar Deficit 3x10x185 Horizontal Abs 3x15x102 2) GHR 3x11,11,12xBW Land mines 3x10x72 3) 45 hypers 3x16,17,17x5 5/8’s Burpees 3x7xBW Seated calves, lever bar...
  9. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 1/30/19 Cuff and neck BBOHP 5x6x129 Treadmill 7.6mph 1) BBOHP high incline 3x15x116 Bent Rows 3x13,14,14x135 2) Band Laterals 3x22xYellow Gi Pulldowns 3x11,12,12x138 3) Sling Shot 3x13,14,14x158 EZ Curls 3x10x91 Band extensions, face pulls, rotator reliever.
  10. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 1/29/19 Treadmill sprints [email protected] [email protected] BJJ Drilling 30 minutes Live 30 minutes
  11. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 1/28/19 Hips SSB Squats 5x5,5,6,6,7x258 Treadmill 7.6mph 1) Belt Squats 3x20x79 Vertical Abs 3x15x102 2) SSBGM’s 3x10x100 Rotations 3x12xBlood 3) 45 hypers 3x16,17,17x5.625 Burpees 3x6xBW Standing calves, lever bar, and donkey calves. Good workout. Keeping it slow and steady.
  12. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 1/27/19 Cuff and neck Bench 5x5x186.5 Treadmill 7.6 mph 1) Bench 3x15x135 Pulldowns 3x13x156.75 2) DB Laterals 3x14x35’s DBOHP 3x9x51’s 3) Skull Crushers 3x15x79 DB Fatz Curls 3x8x41.25’s Band pushdowns, pull aparts, rotator reliever. Good workout. Dropped sprints at the end and...
  13. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 1/24/19 BJJ Drilling 20 minutes Live 40 minutes Friday 1/25/19 DL 5x5,5,5,6,6x306.5 Treadmill 7.5mph 1) Trap Bar DL 3x10x265.5 Horizontal Abs 3x15x102 2) Glute Bridge 3x13x182.5 Land mine 3x10x72 3) 45 hypers 3x16,16,17x5 5/8’s Burpees 3x5xBW 4) Sprints 10:[email protected] Seated calves...
  14. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 1/22/19 BJJ Drilling 45 minutes Live 5x3:00 Wednesday 1/23/19 Cuff and neck BBOHP 5x6x128.5 Treadmill 7.5mph 1) BB high Inclines 3x15x116 Bent Rows 3x13,13,14x135 2) Band Laterals 3x21xYellow Gi Pulldowns 3x11xBW,11,12x138 3) Sling Shot 3x12,13,14x158 EZ Curls 3x9,10,10x91 4)...
  15. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 1/21/19 Hips and tempering SSB Squats 5x5,5,5,6,6x257 Treadmill 7.5mph 1) Belt Squats 3x20x78 Vertical Abs 3x15x102 2) SSBGM’s 3x10,12,12x99 Rotations 3x12xBlood 3) 45 hypers 3x16x5 5/8’s Burpees 3x5xBW 4) Sprints 9:[email protected] Standing calves, lever bar, donkey raises. Good workout...
  16. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 1/20/19 Cuff and neck Bench 5x5,6,6,6,6x186 Treadmill 7.5mph 1) Bench 3x15x135 Pulldowns 3x12,13,13x156.5 2) DB Laterals 3x14x35’s DBOHP 3x8,9,9x51’s 3) Skull Crushers 3x15x78.5 DB Fatz Curls 3x8x41.25’s 4) sprints 8:[email protected] Band pushdowns, pull aparts, rotator reliever.
  17. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 1/19/19 BJJ Drilling passing 3/4 with back step and some other stuff. Live 4x3:00.
  18. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 1/17/19 BJJ Drilling 40 minutes Live 20 minutes Friday 1/18/19 DL 5x5,5,5,5,6x306 Treadmill 7.5mph 1) Trap Bar DL 3x10x265 Horizontal Abs 3x15x102 2) GHR 3x11xBW Land mines 3x10x72 3) 45 hypers 3x16x5 5/8 Burpees 3x5 4) Sprints 7:[email protected] Seated calves, lever bar, donkey calves.
  19. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 1/15/19 BJJ Drilling 40 minutes Positional live and free rolling 20 minutes. Wednesday 1/16/19 Cuff and neck BBOHP 5x5,6,6,6,7x128 Treadmill 7.5mph 1) BB high incline 3x15x115.5 Bent Rows 3x13x135 2) Band Laterals 3x20xYellow Gi Pulldowns 3x11x137.75 3) Slingshot 3x12,13x158 EZ Curls...
  20. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 1/14/19 Hips and tempering SSB Squats 5x5,5,5,5,6x256 Treadmill 7.5mph 1) Belt Squats 3x19x77 Vertical Abs 3x15x102 2) SSBGM’s 3x10x98.5 Rotations 3x12xBlood 3) 45 hypers 3x16x5 5/8’s Burpees 3x5xBW 4) sprints 6:[email protected] Standing calves, lever bar, and donkey calves.
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