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  1. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 8/7/18 T-17 days BJJ Live 15x5:00. Tough one. Black belt from Brazil was there. BJJ night practice Drilling takedowns 40 minutes. Live 4x5:00.
  2. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 8/6/18 Hips and tempering T-18 SSB Squats 5x7,7,8,8,8x212(70%) Treadmill 8.7mph 1) fronts 4x10x168 Vertical Abs 4x13x100.5 2) SSBGM’s 4x10x130 Rotations 4x10xBlood 3) 45 hypers 4x12x40 5/8 Burpees 4x8 Skipped calves and lever bar. I was absolutely smoked. Heat is killing me. BJJ...
  3. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 8/3/18 BJJ practice 1:30 hours of real solid drilling. Great workout. Treadmill 5:[email protected] 5:[email protected] 5:[email protected] 4:[email protected] - 1:[email protected] 5:[email protected] Saturday 8/4/18 BJJ drilling 1 hour Sunday 8/5/18 T-19 Days Cuff and neck Bench 5x8,9,9,10,10x141 Treadmill 8.7mph 1) Bench 4x15x127 Pulldowns...
  4. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 8/2/18 T-22 days Hips and tempering DL 5x7x235 (70%) Treadmill 8.6mph 1) Trap DL 4x10x255 Horizontal Abs 4x12x100.5 2) GHR 4x10 Land mines 4x10x71 3) 45 hypers 4x12x40 5/8’s Burpees 4x8 Skipped calves and roller for time. Had practice. BJJ Drilling 35 minutes Live rolling 5x5:00
  5. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Also booked my flight and hotel. Cost me $440, not as good as last time but still not bad. I’ll have another $80 in baggage fees. Also started registration process. Pain in the ass getting certified as a purple belt, plus and extra $40. Ridiculous. As soon as I get confirmation I’ll register to...
  6. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 8/1/18 T-23 days Cuff and neck BBOHP 5x8,8,8,9,10x95 Treadmill @8.6mph 1) DBOHP 4x14,14,15,15x45’s CS Rows 4x14x246 2) Band Laterals 4x20xYellow Gi Pulldowns 4x12x135.5 3) Reverse Green 4x15x166.5 DB Curls 4x8x50’s Band extensions and face pulls. No BJJ tonight. Still super sore...
  7. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 7/31/18 Treadmill workout 5:[email protected] 5:[email protected] 5:[email protected] 5:[email protected] 2:[email protected] 3:[email protected] BJJ Drilling 15 minutes Live 10x5:00 Getting a guy ready for a NAGA on Saturday.
  8. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 7/30/18 T-25 days to worlds Box Squats 5x7x210 Treadmill @8.6mph 1)SSB Squats 4x10x210 Vertical Abs 4x12x100.5 2) SLDL 4x10x170 Rotations 4x10xBlood 3) 45 hypers 4x12x40 5/8 Burpees 4x8 Standing calves, lever bar, and donkeys. BJJ Drilling ankle pick and guard pulls. Sparring...
  9. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 7/29/18 T-26 days to worlds. Cuff and neck Bench 5x8,8,8,8,10x140(70%) Treadmill @8.6mph 1) Inclines 4x15,15,15,17x111 Pulldowns 4x11,11,12,12x182.75 2) DB Laterals 4x12x36.25’s DBOHP 4x10x47.5’s 3) DB Skulls 4x16,16,16,18x25’s Fatz EZ Curls 4x10x80 Band Laterals and pull aparts...
  10. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    I’m baaack. Lol. ****ty vacation. Bad weather, but good beer and food. Few nice days though. Lifted twice. Upper on Sunday, lower on Wednesday . Nothing big. Did 3 sprint workouts. Pretty solid pace on them. Pushed it pretty hard so it felt good. Was going to do a 4th but the gyms down...
  11. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 7/18/18 BJJ Hard cyclical drilling 3x5:00 Toreando passing Live 5x5:00 Thursday 7/19/18 Treadmill [email protected] [email protected] [email protected] [email protected] [email protected] 2:[email protected] Missed BJJ tonight. Daughter had a doctors appointment in the city and it ran long. Ended up being too late to get to practice. Friday 7/20/18...
  12. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 7/17/18 BJJ Cyclical drilling 2x5:00 Toreando passing 10 minutes Live 5x5:00 Picking up the pace for people competing I. The next month. Less instruction. Wednesday 7/18/18 Cuff and neck BBOHP 5x6,7,7,8,10x95(70%) Treadmill 8.6mph 1) DBOHP 4x13,13,14,14x45’s CS Rows...
  13. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 7/16/18 Hips and tempering Reverse hypers 3x20x31 SSB Box Squats 5x6,7,7,7,7x210(70%) Treadmill 8.6 mph 1) SSB Squats 4x10x210 Vertical Abs 4x12x100.25 2) SLDL 4x10x170 Rotations 4x10x40 3) 45 hypers 4x12x40 Burpees 4x7,7,7,8 Called it there. Gave my self either heat exhaustion or...
  14. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 7/14/18 BJJ Drilling 1:00 All Toreando passing. Really fits my game. I’m going to try and work it hard and get it fit in before worlds. Track workout 8-300 yard shuttles, all under 1:17 seconds. Sunday 7/15/18 Cuff and neck Bench 5x6,7,7,8,9x140(70%) Treadmill 8.6mph 1) incline...
  15. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 7/13/18 BJJ Drilling 1:15 Live Positional 3x2:00 Live 2x5:00 Hips DL 5x6x235(70%) Treadmill 8.5mph 1) Trap Bar DL 4x10x255 Horizontal Abs 4x12x100.25 2) GHR 4x10xBW Land Mines 4x10x70.75 3) 45 hypers 4x12x40 Burpees 4x7xBW Seated calves, wrist roller, and donkey raises.
  16. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 7/12/18 Treadmill workout :40/:20 [email protected] [email protected] [email protected] [email protected] :[email protected] Changed workouts a little. My treadmill naturally has about a 2% incline and I’ve had the back propped up so it was essentially zero. I think that it was too much for the motor/board and that’s why the breaker kept...
  17. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 7/11/18 Cuff and neck BBOHP 5x6,6,6,6,8x95(70%) Treadmill 8.5mph 1). DBOHP 4x12,13,13,14x45’s CS Rows 4x12,13,13,14x245 2) Band Laterals 4x20x70 Gi Pulldowns 4x11,11,11,12x135.25 3) Reverse Green Bench 4x12,13,14,15x165 DB curls 4x6,6,6,8x50’s Band extensions and face pulls. Was...
  18. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 7/9/18m Treadmill [email protected] [email protected] Having problems with treadmill. Keeps tripping the breaker. BJJ Drilling 1:15 Live about 30 minutes various positions and open roll. Tuesday 7/10/18 BJJ drilling 1:15 Live 8x2:00 positional 2x5:00 open roll Weight room Hips and tempering Box...
  19. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 7/8/18 Cuff and neck Bench 5x6,6,6,6,8x140 Treadmill 8.5mph 1) Bench 4x12,15,16,16x105 Pulldowns 4x11x182.75 2) DB laterals 4x11,11,12,12x36.25’s DBOHP 4x10x47.5 3) DB Skulls 4x15,15,15,16x25’s Fat Gripz EZ Curls 4x9,9,10,10x75 Called it there. No extra volume work today. Was a little...
  20. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 7/7/18 Hips DL 5x5,5,5,6,6x235 (70%) Treadmill 8.3mph 1) DL 4x10,10,10,11x235 Horizontal Abs 4x12x100.25 2) Glute Bridge 4x11,11,12,13x178.5 Land mines 4x10x70.75 3) 45 hypers 4x12x40 Burpees 4x6,7,7,7 Seated calves, wrist roller, donkey calves.
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