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  1. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 11/26/18 Cuff and neck BBOHP 5x10,10,10,11,11x123 Treadmill 7.4mph 1) BBOHP 3x15x115.5 Bent Rows 3x15x134 2) Band Laterals 3x23,24,24xYellow Gi Pulldowns 3x13,14,14x136.25 3) Slingshot 3x15x157.5 EZ Curls 3x8,8,9x91 4) sprints 2:[email protected] Band extensions, face pulls, and rotator reliever...
  2. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 11/20/18 Hips and tempering SSB Squats 5x8,9,9,10,10x244 Treadmill @7.3 1) Belt squat 3x12,12,15x70 Vertical Abs 3x15x101.25 2) SSBGM’s 3x10x98 Rotations 3x11xBlood 3) 45 hypers 3x12x5 Burpees 3x7 BJJ Drilling 45 minutes Positional rolling 4x1:00 and BOOM one of the white belts...
  3. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 11/19/18 Cuff, neck, tempering Bench 5x10,10,10,11,11x170.5 Treadmill 7.3mph 1) Bench 3x15x133 Pulldowns 3x15x150.5 2) DB Laterals 3x12x35’s DBOHP 3x8x50’s 3) Skulls 3x15x78 DB Fatz Curls 3x8x41.5’s Band extensions, pull aparts, reliever Backed Down on Laterals to 35’s. 40’s were...
  4. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 11/18/18 Hips and tempering DL 5x5x290 Treadmill 7.2mph 1) Trap Bar 3x14x260 Horizontal Abs 3x15x101 2) Glute Bridge 3x15x181 Land mines 3x10x71.5 3) Band GM’s 3x15xGreen,16,17xGreen Burpees 3x6,7,7 Calves and lever bar. Getting sick. Hopefully it’s minor and passes quickly.
  5. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 11/15/18 Neck and cuff BBOHP 5x10,11,11,11,12x121.5 Treadmill 7.2mph 1) BBOHP 3x15x115.5 Bent Rows 3x15x133.5 2) Band Laterals 3x23,23,24xYellow Gi Pulldowns 3x13,13,14x136.25 3) Sling shot 3x15x156.5 EZ Curls 3x7,8,9x91 Band extensions, face pulls and reliever. Got snowed out of BJJ...
  6. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 11/14/18 Hips and tempering SSB Squats 5x8,8,8,9,10x242.5 Treadmill 7.2mph 1) Belt Squats 3x20x64 Vertical Abs 3x15x101 2) SSBGM’s3x15x95.5 Rotations 3x11xBlood 3) 45 Hypers 3x10,11,12x5 Burpees 3x6,6,7xBW Calves and lever bar. Changed hypers around. The weight on my chest was...
  7. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 11/13/18 :40/:20’s [email protected] [email protected] :[email protected] BJJ Drilling positional rolling 45 minutes Live 5-6x2:00
  8. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 11/12/18 Cuff and neck Bench 5x12x168.5 Treadmill 7.2mph 1) Bench 3x15x133 Pulldowns 3x15x150 2) DB Laterals 3x7x40’s DBOHP 3x7,8,8x50’s 3) Skulls 3x15x78 DB Fatz Curls 3x7,7,8x41.25’s Band extensions, pull aparts, rotations.
  9. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 11/11/18 Hips DL 5x5x285 Treadmill 7.1mph 1) Trap Bar 3x14x259 Horizontal Abs 3x15x101 2) GHR 3x11 Land mines 3x10x71.5 3) Band GM’s 3x15xGreen Burpees 3x5,6,6 Calves and lever bar.
  10. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 11/9/18 Cuff and neck BBOHP 5x10,10,10,11,12x121 Treadmill 7.1mph 1) BBOHP 3x15x115 Bent Rows 3x15x133.5 2) Band Laterals 3x23xYellow Gi Pulldowns 3x13x136 3) Sling shot 3x15x156.5 EZ Curls 3x7x91 Band extensions, face pulls and reliever. BJJ 1 hour drilling chokes from turtle and...
  11. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 11/5/18 Hips and tempering SSB Squats 5x11,11,11,12,13x235 Treadmill @.71mph 1) Belt Squats 3x20x63 Vertical Abs 3x15x101 2) SSBGM’s 3x14,15,15x95.5 Rotations 3x11xBlood 3) 45 hypers 3x15x41.25 Burpees 3x5xBW Tuesday 11/6/18 BJJ Pretty mixed practice. Drilling positional rolling live...
  12. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 11/2/18 Cuff and neck Bench 5x12x167.5 Treadmill 7.1 mph 1) Bench 3x15x132.5 Pulldowns 3x16,17,18x149 2) DB Laterals 3x6,7,7x40’s DBOHP 3x7,7,8x50’s 3) Skulls 3x12,15,15x77 Fatz DB curls 3x6,7,7x41.25’s Band pushdowns, pull aparts, reliever. Sunday 11/4/18 Treadmill :40/:20’s [email protected]
  13. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 10/31/18 Hips and tempering DL 5x5x280 Treadmill @7.0 1) Trap Bar DL 3x13,14,14x258.5 Horizontal Abs 3x15x101 2) Bridges 3x15x180.5 Land mines 3x10x71.5 3) Band GM’s 3x15xGreen Burpees 3x4,5,5xBW Seated calves, lever bar, donkey calves.
  14. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 10/30/18 Treadmill 40/20’s [email protected] Off from BJJ until next Tuesday. I have to get the house buttoned up for winter and I’ve been neglecting it to train, so this week is lifting, conditioning only. Oh, and raking leaves, cutting grass, installing storm windows, etc. [emoji23].
  15. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 10/29/18 Cuff and neck BBOHP 5x10,10,10,10,11x120.5 Treadmill 7.0mph 1) BBOHP 3x15x115 Bent Rows 3x15x133 2) Band Laterals 3x22,23,22xYellow Gi Pulldowns 3x12,13,13x136 3) Sling shot 3x14,14,15x156 EZ Curls 3x6,6,7x90 Band extensions, face pulls, rotator reliever. Back from mini...
  16. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 10/24/18 SSB Squats 5x11,11,11,11,12x232.5 Treadmill 7.0mph 1) Belt Squats 3x20x62 Vertical Abs 3x15x101 2) SSBGM’s 3x14x95 Rotations 3x11xBlood 3) 45 hypers 3x15x41.25’s Burpees 3x4,4,5 Standing calves, lever bar, and donkey raises.
  17. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 10/23/18 Cuff and neck Bench 5x11,11,11,12,12,13x166.5 Treadmill 7.0mph 1) Bench 3x15x132 Pulldowns 3x16,16,18x148.5 2) DB Laterals 3x6,6,7x40’s DBOHP 3x6,7,8x50’s 3) Skulls 3x10,11,15x76.5 Fatz DB curls 3x6,6,7x41.25’s Band pushdowns, pull aparts, rotator reliever.
  18. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 10/18/18 BJJ Light drilling Live 8x5:00 Saturday western PA BJJ championships Weighed in at 183.6 no problems. Gi Won first one 13-0 Won second 8-0 First place No-gi Won first one 19-3 Second one I was up 6-0 and went for a vaporizer. He didn’t tap so I went to switch to...
  19. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 10/16/18 BJJ Drilling 20 minutes Live 8x5:00 Wednesday 10/17/18 Hips DL 5x5x275 Treadmill 8.0mph 1) Trap Bar DL 3x13,13,14x258 Horizontal Abs 3x15x101 2) GHR 3x11xBW Land Mines 3x10x71.25 3) Band GM’s 3x15xGreen Burpees 3x8xBW Seated calves, lever bar, donkey calves.
  20. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 10/15/18 Cuff and neck BBOHP 5x10x120 Treadmill 8.0mph 1) DBOHP 3x12x50’s CS Rows 3x15x248 2) Band Laterals 3x22,22,23xYellow Gi Pulldowns 3x12,12,13x136 3) Reverse Green Bench 3x15x170.5 DB Curls 3x8x50’s Band extensions, face pulls, and rotator reliever. Decent workout. Feeling...
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