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  1. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 6/6/19 Cuff and neck Bench 5x6,6,7,7,7x192.5 Treadmill 7.4mph 1) Bench 3x10x142.5 Pulldowns 3x10x165.25 2) DB Laterals 3x12,12,13x36.25’s DBOHP 3x10x52.5’s 3) Skull Crushers 3x10x85 Fatz DB curls 3x7,8,8x42.5’s 4) Run 10:[email protected] Band pushdowns, pull aparts, rotator reliever BJJ...
  2. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 6/6/19 Cuff and neck Bench 5x6,6,7,7,7x192.5 Treadmill 7.4mph 1) Bench 3x10x142.5 Pulldowns 3x10x165.25 2) DB Laterals 3x12,12,13x36.25’s DBOHP 3x10x52.5’s 3) Skull Crushers 3x10x85 Fatz DB curls 3x7,8,8x42.5’s 4) Run 10:[email protected] Band pushdowns, pull aparts, rotator reliever BJJ...
  3. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 6/6/19 Cuff and neck Bench 5x6,6,7,7,7x192.5 Treadmill 7.4mph 1) Bench 3x10x142.5 Pulldowns 3x10x165.25 2) DB Laterals 3x12,12,13x36.25’s DBOHP 3x10x52.5’s 3) Skull Crushers 3x10x85 Fatz DB curls 3x7,8,8x42.5’s 4) Run 10:[email protected] Band pushdowns, pull aparts, rotator reliever BJJ...
  4. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 6/4/19 BJJ 1 hour. Wednesday 6/5/19 Hips, tempering DE Box Squats SSB 6x2x136+Light’s DL 5x8x238 Treadmill 7.3 mph 1) Trap DL 3x10x216 Horizontal Abs 3x15x103 2) GHR 3x12xBW Land mines 3x10x73 3) 45 Hypers 3x15x8 1/8 Burpees 3x5,5,4 4) Run 11:00
  5. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 6/3/19 Cuff and neck DE Bench 6x3x96+Minis BBOHP 5x7,7,7,7,8x135 Treadmill 7.3mph 1) DBOHP 3x10,10,10x55’s CS Rows 3x10x255.5 2) Band Laterals 3x12,12,13xGreen Gi Pulldowns 3x10x141 3) Shoulder Saver 3x10x161.5 DB Curls 3x8,9,10x52.5’s 4) Run 10:[email protected] Band extensions, face pulls...
  6. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 6/3/19 Cuff and neck DE Bench 6x3x96+Minis BBOHP 5x7,7,7,7,8x135 Treadmill 7.3mph 1) DBOHP 3x10,10,10x55’s CS Rows 3x10x255.5 2) Band Laterals 3x12,12,13xGreen Gi Pulldowns 3x10x141 3) Shoulder Saver 3x10x161.5 DB Curls 3x8,9,10x52.5’s 4) Run 10:[email protected] Band extensions, face pulls...
  7. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 6/3/19 Cuff and neck DE Bench 6x3x96+Minis BBOHP 5x7,7,7,7,8x135 Treadmill 7.3mph 1) DBOHP 3x10,10,10x55’s CS Rows 3x10x255.5 2) Band Laterals 3x12,12,13xGreen Gi Pulldowns 3x10x141 3) Shoulder Saver 3x10x161.5 DB Curls 3x8,9,10x52.5’s 4) Run 10:[email protected] Band extensions, face pulls...
  8. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 6/2/19 BJJ seminar 3 hours with Jeff “The Big Frog” Curren. Sunday 6/3/19 Hips and tempering. SSB BOX Squats 5x5,5,6,6,7x227 Treadmill @7.3 mph 1) Belt Squats 3x10x110 Vertical Abs 3x15x103 2) SLDL 3x10x165 Band Rotations 3x10xBlood 3) 45 hypers 3x15x8 1/8 Burpees 3x5,4,4 4) Run...
  9. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 5/28/19 BJJ 1 hour Missed Wednesday for a track and field banquet for the daughter. Thursday 5/30/19 Hips and tempering DE SSB Box Squats 6x2x135.5+Light bands DL 5x8x237+1” mats Treadmill 7.2mph 1) Trap Bar DL 3x10x215 Horizontal Abs 3x15x103 2) Bridges 3x10x186 Landmine 3x10x73...
  10. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 5/27/19 Cuff and neck DE Bench 6x3x95.5+Minis BBOHP 5x7x135 Treadmill 7.2mph 1) DBOHP 3x10x55’s CS Rows 3x10x255 2) Band Laterals 3x12xGreen 80’s Gi Pulldowns 3x10x141 3) Shoulder Saver 3x10x161 DB curls 3x10x51.25’s 4) Run 3:[email protected] Band extensions, face pulls, rotator reliever.
  11. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 5/23/19 BJJ Friday 5/24/19 Hips, floss, tempering SSB Box Squats 5x5,5,5,6,6x226 Treadmill 7.2 1) Belt Squats 3x20x101 Vertical Abs 3x15x103 2) SLDL 3x10,10,12x163.5 Rotations 3x10x40 3) 45 hypers 3x15x8 1/8 Burpees 3x3,3,4 4) sprints 2:[email protected] Calves, lever bar, donkey raises...
  12. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 5/21/19 BJJ Live all practice. Probably 12x3:00 Wednesday 5/22/19 Cuff and neck Bench 5x6,6,6,6,7x192.5 Treadmill 7.2mph 1) Incline BB 3x15x121 Pulldowns 3x12x163.75 2) DB Laterals 3x15x35 5/8’s DBOHP 3x8,9,9x52.5’s 3) DB Skulls 3x13,14,14x30 5/8’s EZ Fatz Curls 3x9,10,10x84 4)...
  13. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 5/20/19 Hips and tempering DE Squats 6x2x135+Light bands DL 8x45 5x135 5x185 5x6,7,8,8,8x236 Treadmill 7.1mph 1) Trap Bar DL 3x11,11,12x210.5 Horizontal Abs 3x15x102.75 2) GHR 3x12xBW Landmine 3x10x73 3) 45 hypers 3x15x7.5 Burpees 3x3 Seated calves, lever bar, abductions, donkey calves.
  14. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 5/16/19 BJJ drilling and mixed live Friday 5/17/19 Cuff and neck DE Bench 6x3x95+Minis BBOHP 5x7,7,7,7,8x135 Treadmill 7.1mph 1) DBOHP 3x15x52.5’s CS Rows 3x15x253 2) Band Laterals 3x11,12,12x80 Gi Pulldowns 3x12x140.25 3) Shoulder Saver Bench 3x13,14,14x158.5 DB curls 3x10x51.25’s...
  15. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 5/14/19 BJJ Drilling 45 minutes Live 6x2:00 from half guard Wednesday 5/15/19 Hips, tempering, flossing SSB Box Squats 5x5,5,5,5,6x225 Treadmill 7.1mph 1) Belt Squats 3x16,18,20x100.5 Vertical Abs 3x15x102.75 2) SLDL 3x10,10,12x162.5 Rotations 3x10xBlood 3) 45 hypers 3x15x7.5...
  16. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 5/10/19 Hips, flossing, and tempering DL 5x5,6,7,8,8x235 1” deficit Treadmill 7.0mph 1) Trap bar DL 3x10,11,11x210 1.5” deficit Horizontal Abs 3x15x102.75 2) Glute Bridges 3x12x185.5 Land mines 3x10x72.75 3) 45 Hypers 3x15x7.5 Burpees 3x3xBW Had to reset DL. Going to reset squats on...
  17. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 5/7/19 Tempering, cuff, neck BBOHP 5x6,7,7,7,7x135 Treadmill @7.0mph 1) DBOHP 3x15x52.5’s CS Rows 3x15x252.5 2) Band Laterals 3x11,11,12xGreen 80 Gi Pulldowns 3x12x140 3) Shoulder Saver Bench 3x13,13,14x158 DB curls 3x10x51.25’s Band extensions, face pulls, rotator reliever. Finally...
  18. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 5/5/19 Hips and tempering, squats with floss SSB Squats 5x5,5,5,6,6x270 Had to call it there. I’m not sure what happened. I just hit a wall and was done. I’ve been so sore the last two days I can barely move. Gotta get back to normal next week. I’m gonna try and get two more weight...
  19. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    [emoji106]
  20. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thanks man. We start on our backs a lot as opposed to our knees. When the class is small we start on our feet for a few as well. When class is big there isn’t enough room sometimes. When you are in guard you are often on your knees, just depends on who’s playing what style. Teacher here also...
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