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5/3/1 and Grappling 4 fun Log

Wednesday 9/25/13

Rotator cuff
Bench 20x45 8x95 8x115 5x135 5x155 3x175 13x182.5 15x140
Pulldowns 8x90 8x140 3x10,10,11x181 15x140
Treadmill 9.1mph@3%
1) DB bench 4x10,10,11,12x61.25's
Fatz Pulldowns 4x6,7,7,7x160
2) laterals 3x11,12,12x32.5's
Fatz DB press 3x6,6,8x45's
3) 10-counts 3x8x51.25's
DB Shrugs 3x10x51.25's
Vertical abs 3x10,15,15x80
4) run 5:[email protected]

Extra triceps and rotator cuff.

Good workout. Osta kicking in along with GW. Felt good.
 
Friday 9/27/13

Hips
SSB squats 8x65 8x135 5x185 3x225 18x242.5 1x285 12x185.5
SSB GM's 4x12,12,13,13x115
Lever bar 8x2.5 3x12,13,15x5
Treadmill 9.2mph@3%
1) reverse hypers 3x10x117.5
Horizontal abs 3x15x80
2) log cleans 3x6x148
Land mines 3x8x52
3) 45 hypers 3x22x10
Burpee's 3x15
4) run 5:[email protected]

Damned good workout. Strength up and conditioning way up. SARM'S are definitely kicked in. Faster than last time I think. Off to Pittsburgh to train at the mother school tomorrow.

Invalid Link Removed
 
Saturday 9/28/13

BJJ
Drilling 1 hour. Back take to some other stuff. My kind of stuff.
Live. Did king of the guard for probably 20 minutes. Went with 15-18 people and won all matches. I went with some 4 stripe blues and was able to handle them. Tried to get in with the purples but when every time I tried to find one they were all rolling and I couldn't stand in line indefinitely. Still a real good workout. Also got two stripes which almost never happens. So that was nice. Who knows, I may be ready for the purple test this time next year. My buddy/instructor got his 4th stripe so I'd guess he'll be testing this spring/early summer for purple.
 
Monday 9/30/13

Rotator cuff
DE bench 20x45 added 67 chains 3x45 3x85 3x105 4x3x121+67 mid 4x3x131+67 regular
Military 8x45 5x95 5x115 2x125 16x132.5 17x101.5
Crocs 8x60 4x12,13,15,18x82.5
Treadmill 9.3mph@3%
1) standing DB press 3x6,8,8x47.5's
DB fatz rows 3x7x47.5's
2) close grip bench 4x8,8,9,10x135.5
DB curls 4x7,7,8,8x46.25's
3) dips 3x15x12.5
Inverts 3x13,13,14x12.5
GHR sit-ups 3x13,13,14x7.5
4) run 5:[email protected]

Some extra chest and back.

Very good workout. Loving the SARM's and calories. I'm cutting cals a little starting today. I was 190.7 after a full cheat weekend. I plan on getting down around 187. Shouldn't be any trouble.
Tried to do axle press today but there is no way the wrists will take it. So changed to DB overhead. Not sure I'll stick with it. May just rotate back to the log. It's way easier on my wrists.
 
I actually use it for supine presses quite a bit. The overhead just wasn't having it. It wasn't so much because it was an axle as it was resting it on the upper chest caused too much extension in conjunction with my hand being open wide for the axle, that caused so much pressure on the wrist. I dislocated my thumb out the backside in April and it seems that it's not going to go back to 100% unfortunately.
 
Wednesday 10/2/13

Hips
SSB DE box 8x65 added lights 2x65 2x115 8x2x136
DL (2") 5x135 5x185 3x235 2x265 15x280.5 2x330
GHR 4x10,11,12,13xSingle micro
Treadmill 9.5mph@3%
1) SSB Squats 3x6,6,8x178
Vertical abs 3x10,11,11x90
2) DB cleans 3x6x61.5
Rotations 3x10xMini
3) SLGM's 3x10xmini+Green
Burpee's 3x15
4) run 5:[email protected]

Pretty good workout.
 
Friday 10/4/14

Rotator cuff
Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x185 10x193.5 15x150.5
Pulldowns 8x90 8x140 3x10,11,12x181.25 16x141
Treadmill 9.6mph@3%
1) BB bench 4x6,7,9,10x156
Fatz Pulldowns 4x7,7,7,8x160
2) laterals 3x12,12,13x32.5's
DB press 3x7,8,8x45's
3) 10-counts 3x8x51.25's
DB shrugs 3x10x51.25's
Roman chair 3x13
4) run 5:[email protected]

Real good workout. Going to have a cheat day tomorrow then back at it Sunday. Feeling really ready for this one. Hopefully I didn't just jinx myself.
 
Monday 10/7/13

Hips and swings
SSB squats 8x65 8x135 5x185 3x225 2x245 17x256.5 2x285 12x200
Lever bar 8x2.5 3x13,15,17x5
SSBGM's 4x12,15,15,15x115
Treadmill 10mph@3%
1) reverse hypers 3x10x118
Horizontal abs 3x18x81
2) bag flips 3x10x100
Land mines 3x8x52.25
3) 45 hypers 3x10x30
Burpees 3x15
4) run 2:[email protected] mph 2:[email protected]

Real good workout. I could have ground out 20 on squats but this tournament is my primary concern right now, so I held it back some. This week I'm gonna pound conditioning a bit hard. I upped treadmill a half mph and will stay at 10mph until tournament time. I'll ease up a fair bit next week and concentrate on making weight end if the week.
Weight was 190 today. Nice and bloated. I plan on being 185 or less by Friday after I peel of the weekend carbs.
 
Tuesday 10/8/13

Treadmill
Warmup 3:00
5:[email protected]@5%
5:[email protected]@5%
5:[email protected]@5%
5:[email protected]@5%

Wednesday 10/9/13
Rotator cuff
DE Bench 20x45 3x45+67 3x85+67 3x105+67
4x3x121.5+67 4x3x121.5+67
Military press 8x45 5x95 5x115 2x135 12x140 17x109
Crocs 10x60 4x13,14,15,18(straps)x82.75
Treadmill 10mph@3%
1) DB push press 3x8x47.5's
Fatz DB rows 3x7,7,8x47.5's
2) close grips 4x10x136
DB curls 4x7,8,8,8x46.25's
3) Dips 3x15x12.75
Inverts 3x13,14,14x12.75
GHR sit-ups 3x14x7.5
4) run 5:[email protected]

A little extra bench and pull apart volume. I am super sore from rolling last night, so I was happy to get in what work I did tonight. Treadmill and rolling tomorrow night.
 
Friday 10/12/13
Hips
DE Box SSB 8x65 added light bands 2x65 2x115 8x2x137+light
DL (2") 5x135 5x185 3x235 2x285 14x297 3x330
GHR 4x10,11,13,14xSingle micro
Treadmill 10mph@3%
1) DL (3") 3x5,6,6x210
Vertical abs 3x11,12,12x90.5
2) DB snatch 3x5,5,6x50
Rotations 3x10xmini
3) SLGM's 3x10xGreen+Mini
Burpees 3x15
4) run 5:00@9%

Pretty good. Skipped rolling yesterday. I was just beaten up and spent.
 
Sunday 10/13/12

Rotator cuff
Bench 20x45 8x95 8x115 5x135 5x155 3x175 2x195 7x204 15x161
Pulldowns 8x90 8x160 3x11,12,13x181.5 16x142
Treadmill 10mph@3%
1) DB bench 4x10,11,11,12x61.25's
Fatz Pulldowns 4x7,7,8,8x160
2) laterals 3x13x32.5's
DB press 3x8,9,9x45's
3) 10-counts 3x8x51.25's
DB shrugs 3x10x51.25's
Roman chair 3x13,13,14xBW
4) run 5:[email protected]

Extra triceps and rotator cuff.

Great workout. I wasn't expecting much so I am real happy with this one.
 
Monday 10/14/13

Hips and swings
SSB squats 8x65 8x135 5x185 3x225 2x265 12x271 3x285 12x215
Lever bar 8x2.5 3x15x5
SSB GM's 4x15x115
Treadmill 10mph@3%
1) reverse hypers 3x10x118.5
Horizontal abs 3x20x82
2) log cleans 3x6x150
Land mines 3x8x52.5
3) 45 hypers 3x10,10,11x20
Burpees 3x15
4) run 5:[email protected]

Pretty decent. Had 1-3 more on squats but held back. Weight was at 187.7 today which was a very pleasant surprise. After the good bench yesterday I figured it was up a bit.
Treadmill workout and practice tomorrow then last weight session and all live rolling Wednesday. Off Thursday and making weight Friday which should be a snap. I don't want to jinx myself but I really feel great for this and feeling like I actually have a shot at doing something at this one. Who knows. Either way I'm winning or getting tapped trying. Haha.
 
Wednesday

Rotator cuff
DE bench 20x45 3x45+67 3x85+67 3x105+67
4x3x122+67 mid 4x3x122+67 regular
Military 8x45 5x95 5x115 3x135 2x145 8x148 14x117
Crocs 10x60 4x14,14,15,18x83

Bagged it there.

BJJ live 8x5:00

Felt good. Knee is hurting some but I'll hit a shot of TB-500 on Friday and also a good anti-inflammatory tomorrow and Friday.
Think I may do a hard treadmill sprint workout tomorrow. Making weight Friday.
Also got my final bracket and start time. 23 in my division and a 10:30 start time.
 
Tournament report:


Mediocre day. I ended coming in too light for the weight class, which did not help me. There were just short of thirty guys in my weight.
1st match it took me about 1-1:30 to settle down and get things working. I passed him a few times and beat the guy around 8 or 10 to nothing.
2nd match I pulled guard and swept then passed to half then passed to side. After some back and forth I got a few more passes and did give up position for a head and arm choke, but it wasn't tight enough. Won like 12-0 or so.
3rd match I knew I was in for one. I pulled and locked him down but he got loose and back stepped and I was able to get under and get the sweep, but things went down hill from there. He was a young strong bull and he hipped me over. No points but I ended up in a scramble and he ended up on my back for 4. After some scrambles and a restart I got on top when he pulled guard and I passed for 3 but he hipped me over again. No points but he was able to mount me for 4. I was running out of gas a little. He was physically a fair bit stronger and it took everything I had to keep up. I almost had some other stuff going but it was too little too late. I lost by like 16-8 or something like that. It was a little bit of a wild match. He won in the semi's, but not sure on finals. Hopefully he won so I can justify getting spanked in the quarters.
Lesson learned for sure, if I'm staying in open at 180 I have to be 10-12% stronger in the upper body. Lower body is solid. And a little heavier, maybe 4-6 pounds.
Overall I was a little disappointed. I really would have liked to have made the semi's.
 
Wednesday 10/30/13

Rotator cuff and neck
Bench 20x45 8x95 8x115 5x135 5x155 3x175 10x183 16x140
Pulldowns 8x90 8x160 3x12x181.73 13x143
Treadmill 6mph@4%
1) bench 4x7,7,8,8x156.5
Fatz Pulldowns 4x7,8,8,8x160
2) laterals 3x13x32.5's
Band military 3x7x67.5+Mini
3) 10-counts 3x3x52.5's
DB shrugs 3x10x52.5's
Roman chair 3x13xBW

Extra triceps and wrist roller.

First workout back from tournament and a long weekend at the beach. Little rough, as expected. Back in the saddle again. Going very easy on conditioning and gonna try to really up my strength in preparation for my spring cycle.
 
Friday 11/1/13

Hip circles and swings
SSB Squats 8x65 8x135 5x185 3x225 15x246.5 13x188.5
SLDL 4x15x140
Lever bar 8x2.5 3x15,15,18x5
Treadmill 6mph@4%
1) reverse hypers 3x10x119
Horizontal abs 3x15x82.5
2) log cleans 3x3x151
Land mines 3x8x52.75
3) 45 hypers 3x10,11,11x20

Extra calves and wrist roller.

Not bad for first squat in three weeks. Tweaked my hamstring/glute but it should be no big deal. More of a case of first week back.
Kicking around an LGD run for start of the year. I've had good success with SARM'S, so may be the logical next step. We'll see.
 
Monday 11/4/13

Rotator cuff
DE bench 20x45 3x45+Mini 3x85+Mini
4x3x106+Mini close 4x3x106+Mini regular
Military 8x45 5x95 5x115 3x125 11x133 17x102
CS Rows 8x225 3x12x266 15x225
Treadmill 6mph@4%
1) log press 3x6,6,7x115.5
Fatz CS rows 3x10x218
2) reverse green bench 4x8,8,10,10x186.5
BB Curls 4x7,8,8,8x96
3) dips 3x13x13
Inverts 3x11x13
GHR sit-ups 3x14,15,15x7.5

Some extra bench and wrist roller. Decent but not exceptional workout.
 
Wednesday 11/6/13

Hips and swings
SSB DE squats 8x65 2x65+74 2x115+74 8x2x141+74
DL (0") 5x135 5x185 5x235 3x275 11x289
GHR 4x11,11,13,14xSingle micro
Called it there. Knee was acting up.

BJJ drilling about 45 minutes. Didn't go live. Knee still tweaked.

I took yesterday off. Had an emergency union meeting at work and didn't get home until too late to workout. Works out anyways because I am working a power meet all weekend and there is no way I could squat Monday after a weekend of spot/loading and setup/teardown. This will put bench Monday and squats probably Thursday because I have parent/teacher conferences Tuesday and Wednesday. Busy few days until. Thanksgiving.
 
Monday 11/11/13

Rotator cuff, neck
Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x185 6x193.6 16x150.5
Pulldowns 8x90 8x160 3x12x182 15x144
Treadmill [email protected]%
1) DB bench 4x11x61.25's
Fatz Pulldowns 4x8x160
2) laterals 3x8x35's
Band OhP 3,7,7,9x68
3) 10-counts 3x3,3,4x52.5's
DB shrugs 3x10x52.5's
Roman chair 3x13,13,14xBW

Extra triceps and wrist roller. Mediocre workout.
 
Thursday 11/14/13

Hips and swings
SSB Squats 8x65 8x135 5x185 3x225 2x245 12x261 13x203
Lever bar 8x2.5 3x15,15,19x5
SLDL 4x15x140
Treadmill [email protected]%
1) reverse hypers 3x10x120
Horizontal Abs 3x15,15,17x82.5
2) bag flips 3x4x114
Land mines 3x8x53
3) 45 hypers 3x10,11,11x20

Calves and wrist roller.

Finally got in the gym. Decent but certainly not great. OHP tomorrow. Wrestling starts officially on Monday so I'm kind of in slow down mode until at least the first of the year. Then I'll start back to the regular meal plan and upping the volume and intensity slowly. Still planning out exactly what I want to do for this first cycle. Money is becoming a little bit of an issue right now, but that should loosen up as soon as spring hits. I already have the var, GW, and clomid. I still need test and some more test boosters for PCT as well as an ai and HCG. Looks like around $350. Also am out of T-500. If necessary I'll put off the cycle in favor of TB-500. That **** is my life line.
 
Friday 11/15/13

Rotator cuff
DE Bench 20x45 added minis 3x45 3x85 4x3x106 mid 4x3x106 regular
Military 8x45 5x95 5x115 3x135 8x141 17x110
CS Rows 8x225 3x12x266.5 15x226
Treadmill [email protected]%
1) log press 3x6,7,7x116
CS rows fatz 3x6x225
2) reverse green bench 3x8,9,9,8x187
BB Curls 4x8x96
3) dips 3x10x14
Inverts 3x10x14
GHR Sit-ups 3x15

Extra bench and wrist roller volume.

Mediocre workout.
 
Monday 11/18/13

Hips and swings
DE box squats SSB 8x65 2x65+80 2x115+80 8x2x141+80
DL 5x135 5x185 3x235 2x285 11x306
GHR 4x11,12,13,15xSingle mini
Treadmill [email protected]%
1) SSB squats 3x7,7,9x179
Vertical Abs 3x13x91
2) DB cleans 3x3x62.5's
Band rotations 3x8xchoked mini
3) SLGM 3x11xGreen+mini

Calves and wrist roller.

Decent workout. First wrestling practice today. Went well. I might try and jump in and workout tomorrow.
 
Wednesday 11/20/13

Rotator cuff and neck
Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x195 3x205 2x205 13x161.5
Pulldowns 8x90 8x160 3x12x182.25 16x145
Treadmill 6mph@5%
1) bench 4x7,8,8,8x157
Fatz Pulldowns 4x8x160
2) laterals 3x8,8,9x35's
Band MP 3x7,8,9x68.5
3) 10-counts 3x3,4,4x52.5's
DB shrugs 3x10x52.5's
Roman chair 3x13,14,14xBW

Extra triceps and wrist roller.
BJJ. Drilling about 45 minutes. King of the guard about 10 minutes. Nice easy one.
 
Thursday 11/21/13

Hips
SSB squats 8x65 8x135 5x185 3x225 2x265 10x275.5 13x217.5
SLDL 4x15x142.5
Lever bar 8x2.5 3x15,15,20x5
Treadmill 6mph@5%
1) reverse hypers 3x10x120.5
Horizontal abs 3x10x85
2) log cleans 3x3,3,4x151.5
Land mines 3x8x53.25
3) 35 hypers 3x11x20

Okay workout. Day early because I have a union meeting tomorrow evening.
 
Monday 11/25/13

Cuff
DE Bench 20x45 added mini's 3x45 3x65 3x85 4x3x106 mid 4x3x106 regular
Military 8x45 5x95 5x115 3x135 1x145 4x149
CS rows 8x225 3x12x267 15x227
Treadmill 6mph@5%
1) log 3x7x117
CS Rows fatz 3x6,6,7x225
2) reverse green bench 3x4x187.5
BB Curls 3x4x97.5
3) Push-ups 3x10xBW
Inverts 3x10xBW feet up
GHR sit-ups 3x15x7.5

Extra bench and forearm work.

Mediocre workout.
 
Looks like no workout for a few days. I'm sick as ****. I launched last night like I never have before in my life. I can't even drink a cup of water at one time without getting sick. Figures.
 
Monday 12/2/13

Cuff and neck
Bench 20x45 8x95 8x115 5x135 5x155 2x175 7x183.5 17x140.5
Pulldowns 8x90 8x160 3x12x182.5 16x146.25
Treadmill 6.1mph@5%
1) DB bench 3x6x62.5's
Fatz Pulldowns 3x8x160
2) laterals 3x8,9,9x35's
OHP 3x6,6,7x90
3) 10-counts 3x4x52.5's
Shrugs 3x10x52.5's
Roman chair 3x10xBW

Extra triceps and wrist roller.

Finally got to work out after being sick for like 4 days. Wasn't great, but it was better than laying in bed. Body weight was wayyyy down, like 10-12 pounds down. I'm back to tracking macros earlier than anticipated. I'm gonna try for at least 2500Kcals a day till the end of the year. Should be able to if I can get some food stashed at work for before practice. That's what always kills me during wrestling season.

Got on the mats today as well.

Gi drilling 45 minutes. Did a pile of stuff in a short period of time.
 
Wednesday 12/4/13

Hips
SSB squats 8x65 8x135 5x185 3x225 2x245 14x249
45 hypers 4x16x25
Lever bar 3x15,16,20x5
Treadmill 6.1mph@5%
1) reverse hypers 3x10x121
Horizontal abs 3x10,11,13x85
2) bag flips 3x4,4,6x114
Land mines 3x8x53.5
3) 45 hypers 3x11x20

Calves and wrist roller.

Pretty decent all things considered. Still a little light on calories but not by much.
 
Thursday 12/5/13

Rotator cuff
DE Bench 20x45 3x45+74 3x65+74 3x85+74 3x105+74 4x3x122+74 mid 4x3x122+74 regular
Military 8x45 5x95 5x115 2x125 10x133.5 18x102.5
CS Rows 8x245 3x10,10,11x287 16x226
Treadmill 6.1mph@5%
1) log 3x7x117.5
CS fatz 3x9x227
2) 4-board 3x6x180
DB curls 3x8x46.25
3) push-ups 3x10,11,12
Invert rows 3x10,11,12
GHR sit-ups 3x16x7.5

Extra bench and wrist roller.

Not bad. Started a SARM's run today. Trying to get strength up some before my test run this spring.
 
Monday 12/9/13

DE SSB box 8x65 added lights 3x65 3x115 8x2x137.5
DL (1/2" mats) 5x135 5x185 3x235 2x285 14x291.5
GHR's 4x11,12,14,15xSingle mini
Treadmill 6.1mph@5%
1) 3" DL 3x6x211
Vertical abs 3x15,15,12x91.5
2) DB snatch 3x3x50.5
Band rotations 3x8xmini+
3) SLGM's 3x11,11,12xGreen+Mini

Extra calves and wrist roller

Pretty decent workout for a later one.
 
Wednesday 12/11/13

Rotator cuff and neck
Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 7x194 17x151
Pulldowns 8x90 8x160 3x12x182.75 17x146.25
Treadmill 6.2mph@5%
1) bench 3x8,8,9x157.5
Strap low rows 3x10,12,15x70 (too light)
2) laterals 3x9x35's
Fat OHP 3x6,7,9x90.5
3) 10-counts 3x4x52.5's
DB shrugs 3x10x52.5's
Roman chair 3x11xBW

Extra triceps and wrist roller.

Pretty good workout. I am eating a ton and moderately dirty. I'm piling in around 3K a day which is a lot for me. I'm used to around 2K because I'm always watching my weight during BJJ 'season'.
 
Friday 12/13/13

Hips and swings
SSB squats 8x65 8x135 5x185 5x225 2x255 14x263.5 14x205
45 hypers 4x18x25
Lever bar 8x2.5 3x15,17,20x5
Treadmill 6.2mph @5%
1) reverse hypers 3x10x121.5
Horizontal abs 3c11,13,16x85
2) log cleans 3x3,4,4x152
Land mines 3x8x53.75
3) 45 hypers 3x11x20

Calves and forearms.

Pretty good squat. Log cleans killed me though. I had a tremendous leg and back pump. Not sure if it's coincidence or the LGD. Who knows. I did bump up to 5mg's so I'm thinking its the LGD. Military Monday. If this stuff works as well as advertised I'm gonna switch to 4 days a week for a little while and see how it goes.
 
Sunday 12/15/13

BJJ drilling 1 hour.


Monday 12/16/13
Rotator cuff
DE bench 20x45 3x45+74 3x65+74 3x85+74 3x105+74 4x3x122.5+74 mid 4x3x122.5+74 reg.
military 8x45 5x95 5x115 3x135 10x141.5 18x110
CS rows 8x245 3x10,10,11x287 18x227
Treadmill 6.2 mph@5%
1) log 3x7,7,8x118
CS rows fatz 3x9,10,10x228
2) 4-board 3x6,7,7x180
DB curls 3x8,8,9x46.25's
3) push-ups 3x11,12,13
Inverts 3x11,11,13
GHR sit-ups 2x16,17x2.5

Extra bench and wrist roller.

Pretty decent workout. I think the LGD is kicking. I was wary and thinking it might have been placebo, but I'm thinking it's working. I'll know for sure after bench and squats next week. I'm supposed to DE squat and DL Wednesday but I may have to push to Friday. I am still monster sore from squatting on Friday.
 
Thanks Sean. I'm still grinding away. Slow and steady, at least the slow part. Hahaha.

Wednesday 1218/13
Hips and swings
DE SSB box 8x65 added lights 2x65 2x116 8x2x138.5
DL (1/2") 5x135 5x185 5x235 2x285 13x308.5
GHR 4x11,12,15,15xSingle micro (about killed me)
Treadmill 6.2mph@5%
1) SSB squats 3x8,8,11x180
Vertical abs 3x15x91.75
2) DB cleans 3x3,3,4x63
Band rotations 3x6xMonster
3) SLGM 3x11xGreen+Mini

Pretty decent session. Hams and quads are wasted. Bench in a few days. Need to get more calories I think.

BJJ drilling 1 hour. Side control stuff from top.
 
Friday 12/20/13

Rotator cuff and neck
Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x195 5x205 3x205 15x162
Pulldowns 8x90 8x160 3x12x183 8x160
Treadmill 6.4mph@5%
1) DB Bench 3x6,7,8x62.5's
Belt rows 3x10,12,12x80
2) laterals 3x9,9,10x35's
Fat OHP 3x7,8,12x91
3) 10-counts 3x4x52.5's
Roman chair 3x11,11,12

Extra triceps and wrist roller.

Really good workout. LGD has definitely kicked. Body weight was at 196.8. Little bloated as planned for bench day. My bench is my weakest lift. Picked up 2 reps on 95% set and more on assistance and accessory stuff. Squats Tuesday. Looking for a real good day. When my squat goes up, everything goes up.
 
Saturday 12/21/13

Wrestling practice
30 minutes of drilling and 20 minutes live. Felt decent for an old man.

Monday 12/23/13
Hips and swings
SSB Squats 8x65 8x135 5x185 5x225 2x265 12x278 14x225
45 hypers 4x19x25
Lever bar 8x2.5 3x17,18,20x5
Treadmill 6.4mph@5%
1) reverse hypers 3x10x122
Horizontal abs 3x12,15,16x85.5
2) bag flips 3x4,4,6x114
Land mines 3x8x55
3) 45 hypers 3x11x20

Skipped calves and forearms today. Pretty good workout. Picked up 2 extra reps at 95% this cycle over last. Feeling stronger finally. Off until Thursday most likely.

278x12

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Thursday 12/26/13

Rotor cuff
DE bench 20x45 3x45+74 3x85+74 3x105+74 4x3x122.5+74 4x3x122.5+74
Military 8x45 5x95 5x115 3x135 1x145 7x150 15x118
CS rows 8x245 3x10,11,13x287.5
Treadmill 6.4mph@5%
1) log 3x8x118
CS fatz rows 3x10x228.5
2) 4-board 3x7,7,8x180
DB curls 3x6x47.5's
3) push-ups 3x12,12,14xBW
Inverts 3x12,12,13xBW
GHR sit-ups 3x10x10

Extra bench and wrist roller.

Very good workout. LGD is working. Weight closing in on 200.
 
Sunday 12/29/13

Hips
SSB DE squats 8x65 added light bands 2x65 2x115 8x2x139
DL (1/2") 5x135 5x185 5x235 2x285 1x315 3x325.5 and bang tweaked my back.

Bagged it here. Luckily it doesn't seem as bad as usual. I'll see how it feels tomorrow. Wanted to bench Tuesday. It was my own fault. All amped up and lost concentration on form. Dumb assed rookie mistake.
 
Monday 12/30/13

Rotator cuff, neck
Bench 20x45 8x95 8x115 5x135 5x155 2x175 13x184 1x205.5(95%) 8x162
Pulldowns 8x90 8x160 3x12,12,13x183.75 10x160
Treadmill 6.5mph@5%
1) bench 3x8,9,10x158
Strap rows 3x8,8,10x90
2) laterals 3x9,10,10x35.75's
DB Press 3x9x45's
3) 10-counts 3x4x52.5's
Roman chair 3x11xBW

Extra triceps and wrist roller.

Very good workout, especially after yesterday's debacle. Back if feeling better. Part of the problem is I can't just lay on my back and sleep at night and let it relax. I'm flipping and flopping and in twisted positions all night.
I'm gonna keep hitting the PVC roller and I'm hoping to do a squat workout without the squat, on Wednesday. I'm hoping that will fix me up.
Also one more change for squat, bench, and DL. I'm adding in some singles again. I'm gonna do 95%, 97.5%, and 100% of working max for singles each week, respectively. Nothing too hard just need to feel a little weight in my hands.
Body weight was 201.2 today after a shake. Weight is starting to add up.
 
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