5/3/1 and Grappling 4 fun Log

[Mr.Sinister]

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, rotator reliever.

Still sore as **** from Saturday, but got it in.

 

[Mr.Sinister]

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

 

[Mr.Sinister]

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 drilling and a ton of live. Gonna be sore tomorrow.

 

[Mr.Sinister]

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 drilling and a ton of live. Gonna be sore tomorrow.

 

[Mr.Sinister]

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 drilling and a ton of live. Gonna be sore tomorrow.

 

[Mr.Sinister]

Monday 6/10/19
Hips and tempering
SSB Box Squats 5x6,6,6,6,8x228
Treadmill 7.4mph
1) Belt Squats 3x10x111
Vertical Abs 3x15x103
2) SSBGM’s 3x10x103.5
Rotations 3x8x50
3) 45 hypers 3x15x8 1/8
Burpees 3x5xBW
4) run 10:[email protected]

Seated calves, lever bar, abductions, donkey calves.

 

[Mr.Sinister]

Tuesday 6/11/19
BJJ
Drilling 30 minutes
Live 30 minutes

Wednesday 6/12/19
Cuff and neck
DE Bench 6x3x96.5
BBOHP 5x7,7,7,8,8x135
Treadmill 7.5mph
1) DBOHP 3x10,10,11x55’s
Bent Rows 3x10x137.5
2) Band Laterals 3x12,13,13xGreen
Gi Pulldowns 3x10x141.25
3) Slingshot 3x10,11,12x165
EZ Curls 3x9,10,10x95
4) Run 10:[email protected]

Band extensions, face pulls, rotator reliever.

Decent workout especially since Shoulder is hurting. I have to find a way to STOP sleeping on my side. It is killing my Shoulder health.

 

[Mr.Sinister]

Thursday 6/13/19
BJJ 1 hour

Friday 6/14/19
DE SSQ Box Squat 6x2x136.5+Light bands
DL 5x8x240
Treadmill 7.5mph
1) DB snatch 3x5x30
Horizontal Abs 3x15x103
2) Bridges 3x10x186
Landmines 3x10x73
3) 45 hypers 3x15x8 1/8
Burpees 3x6,5,5
4) Run 10:[email protected]

Seated calves, lever bar, abductions, donkey raises.


Saturday 6/15/19
BJJ drilling and live 1 hour.


Sunday 6/16/19
Cuff and neck and tempering
Bench 5x6,6,7,7,8x192.5
Treadmill 7.6mph
1) Bench 3x10x144
Pulldowns 3x10x165.5
2) DB Laterals 3x12,13,13x36.25’s
DBOHP 3x10x52.5’s
3) Skulls 3x10x86
Fatz DB curls 3x8x42.5’s


Band pushdowns, pull aparts, rotator reliever.

 

[Mr.Sinister]

Missed a few updates so it’s catch-up time.

Monday 6/17/19
Hips, tempering, flossing
SSB Box Squats 5x6,6,7,7,8x230
Treadmill 7.6mph
1) Belt Squats 3x10x112.5
Vertical Abs 3x15x103
2) SSBGM’s 3x10x104
Rotations 3x8xOrange
3) 45 hypers 3x15x8 1/8
Burpees 3x6,6,5

Standing calves, lever bar, abductions, donkey raises.

Tuesday 6/18/19
Treadmill 40/20’s
[email protected]
[email protected]

BJJ 1 hour

Wednesday 6/19/19
Cuff and neck
DE Bench 6x3x97+Minis
BBOHP 5x7,7,8,8,8x135
Treadmill 7.7mph
1) DBOHP 3x10,11,11x55’s
Bent Rows 3x10,10,12x137.5
2) Band Laterals 3x13,13,14xGreen
Gi Pulldowns 3x10x141.25
3) Slingshot 3x10,12,14
Ez Curls 3x10,10,11x95

Band extensions, face pulls, rotator reliever.

Thursday 6/20/19
Treadmill 40/20’s
[email protected]
[email protected]

BJJ 1 hour

Friday 6/21/19
Hips, flossing
DE Box SSB 6x2x137+light
DL 5x8x241
Treadmill 7.7mph
1) DB cleans 3x5x50
Horizontal Abs 3x15x103
2) GHR 3x12xBW
Land mines 3x10x73.25
3) 45 Hypers 3x15x8 1/8
Burpees 3x6xBW

Saturday 6/22/19
BJJ 1 hour.

 

[Mr.Sinister]

Sunday 6/23/19
Cuff and neck
Bench 5x7,7,7,8,8x193
Treadmill 7.9mph
1) Bench 3x10,10,14x145.5
Pulldowns 3x10,10,13x166
2) DB Laterals 3x13,14,14x36.25’s
DBOHP 3x10x53.5’s
3) Skulls 3x10x87
Fatz DB curls 3x8,8,6x42.5’s


Band pushdowns, pull aparts.

Monday 6/24/19
Hips, tempering, flossing
SSB BOX 3x7,7,7,8,9x232
Treadmill 7.8mph
1) Belt Squats 3x10x114
Vertical Abs 3x15x103.25
2) SSBGM’s 3x10x105
Rotations 3x8xOrange
3) 45 degree hypers 3x15x8 1/8
Burpees 3x7,6,6

Standing calves, lever bar, abductions, donkey calves.

 

[Fasted]

Hey, how you been? I havent been around and was browsing a kickboxing forum and someone named mr. Sinister was posting there so i thought of you.

Been training for about 3 weeks and my endurance and wrestling are good, but i can barely.walk from the thigh kicks! Gunna have to get more mentally tough.

Definitely need to learn some BJJ too. Im getting takedowns left and right, but cant submit anyone unless they give me their back. Its crazy humbling.

I see you are still a training machine! Im getting used to the extra volume that intensive training gives shoulders, hips, lower back. You are inspiring! Keep up the great work sinister.

 

[Mr.Sinister]

Thanks man. Keep it up yourself. I’m afraid to quit. I’m afraid my body might go into anti training shock and keel over. lol.

 

[Mr.Sinister]

Tuesday 6/25/19
Treadmill
[email protected]
[email protected]

BJJ
1 hour

Wednesday 6/26/19
BJJ
1.5 hours. New gym with one of my old instructors. Tough first practice. He’s a BB under Eric Paulson and I got 2 good ones in with him.

Thursday 6/27/19
Cuff and neck
BBOHP 5x8x135.5
Treadmill 7.9 mph
1) DBOHP 3x11x55’s
Bent Rows 3x10x140
2) Band Laterals 3x14xGreen
Gi Pulldowns 3x10x141.75
3) Sling shot 3x10,12,12x170.5
Ez Curls 3x10x95.5

Extensions, face pulls, rotator reliever.

Took BJJ off tonight. My shoulders were smoked and needed a rest, plus had a family dinner I would have had to skip

Friday 6/28/19
Hips, tempering, flossing
DE Box SSB 6x2x138+light bands
DL 5x8x243
Treadmill 7.9mph
1) DB snatch 3x5x31
Horizontal Abs 3x15x103.25
2) Bridges 3x10x186.5
Landmines 3x73.25
3) hypers 3x10x10
Burpees 3x7xBW

Calves, lever bar, abductions.

Saturday BJJ about 1.5 hours

Sunday 6/29/19
Cuff, neck, tempering
Bench 3x7,7,8,8,9x193
Treadmill 8.0mph
1) Bench 3x10,10,13x147
Pulldowns 3x10,10,12x167
2) DB LATERALS 3x14x36.25’s
DBOHP 3x10x53.5’s
3) Skulls 3x10x87.5
DB Fatz Curls 3x10x35’s

Band pushdowns and pull aparts. Rotator reliever.

Gotta stay on top of this. Playing catch-up sucks.

 

[Mr.Sinister]

Monday 7/1/19
BJJ 1 hour or so

Treadmill
[email protected]
[email protected]

 

[Mr.Sinister]

Tuesday 7/2/19
Hips, tempering and flossing
SSB DE box 8x2x139+lights
Treadmill 8.0mph
1) DB cleans 3x5x51
Vertical Abs 3x15x103.25
2) SSBGM’s 3x10x105
Rotations 3x8xOrange
3) 45 hypers 3x10,10,11x10
Burpees 3x10

Standing calves, lever bar, abductions, donkey raises.

Had to make some changes because of the hip. Going to stick with DE squats until worlds are over, then reassess.

BJJ 1 hour

Wednesday 7/3/19
Treadmill
[email protected]
[email protected]

BJJ 1 hour

Thursday 7/4/19
Cuff and neck
DE Bench 8x3x88+minis
BBOHP 5x8x135.5
Treadmill 8.0mph
1) DBOHP 3x11,11,12x55’s
Bent Rows 3x10x140
2) Band Laterals 3x14,14,15xGreen
Gi Pulldowns 3x10x141.75
3) Slingshot 3x10,10,12x172
EZ Curls 3x10x95.5

Band extensions, face pulls, rotator reliever.

Friday 7/5/19
Hips and tempering and flossing
DL 2x8x45 8x135 5x185 3x235 5x8x245
Treadmill 8.0mph
1) DB snatch 3x5x33
Horizontal Abs 3x15x103.25
2) GHR 3x12
landmines 3x10x73.25
3) 45 hypers 3x10,11,11x10
Burpees 3x10

Seated calves, lever bar, abductions, donkey calves.

Going to open mat tonight.

 

[Mr.Sinister]

Went to open mat, but nobody showed.

Missed Saturday practice to take the daughter to NYC for an art show. Had fun. First time in Brooklyn.

Sunday 7/7/19
Cuff, neck, Tempering
Bench 5x8x193 (staying here until after worlds)
Treadmill 8.0mph
1) BB Inclines 3x10,11,13x123.5
Pulldowns 3x10,10,12x167.75
Treadmill @8.5mph
2) DB Laterals 3x14,15,15x36.25’s
DBOHP 3x10x53.5’s
3) DB Skulls 3x10,12,12x31.25’s
Fatz Grips EZ Curls 3x10,10,11x84

Band pushdowns, pull aparts, rotator reliever.

 

[Mr.Sinister]

Monday 7/8/19
Treadmill
[email protected]
[email protected]

BJJ 1:15 or so. Did a few extra since I’m overweight. Was 190 waking up yesterday. Need to make 185 on Sunday for grappling Industries.

 

[Mr.Sinister]

Tuesday 7/9/19
Hips, tempering
SSB DE box 8x2x140+Light bands
Treadmill 8.0mph
1) Belt Squats 3x10x115
Vertical Abs 3x15x103.25
Treadmill up to 8.5mph
2) SLDL 3x10x165.5
Rotations 3x8xOrange
3) 45 hypers 3x11x10
Burpees 3x10

Standing calves, lever bar, abductions, donkey raises.

BJJ one hour.

Have come to a decision on Squats. I’m going to stay with DE style until the hips are healed, with Belt Squats. Then I’m going to try squaring in 2 month blocks. Regular SSB Squats 5x10 or 5x5 depending on cycle and rotate either every two months or when hip starts to flare up. I’m also going to dump Belt Squats during that time. I’m hoping this will work. I don’t want to stop squatting. It’s where most of my hip strength comes from.


Wednesday
Took off tweaked my back a little bit at BJJ yesterday so played it safe and took a day.

Thursday 7/11/19
Cuff
DE Bench 8x3x99+Mini’s
BBOHP 5x8,8,8,8,9x135.5
Treadmill 8.0 mph
1) DBOHP 3x12x55’s
CS Rows 3x10,11,12x256
Treadmill 8.5mph
2) Band Laterals 3x14,15,15xGreen
Gi Pulldowns 3x10,10,11x141.75
3) Shoulder Saver 3x10,11,11x162.5
DB curls 3x9,10,10x52.5’s

Skipped neck, triceps and back volume today. Have a tournament on Sunday figured I’d give them a little rest, especially the upper back.

Seminar tonight with a big time Pedro Sauer BB. Should be good.

 

[Mr.Sinister]

Sunday 7/14/19
Grappling Industries tournament Philly

Absolute just me and one other guy. Big dude, 230 ish. He bulled me over for 2. I hit half guard old school and went to dogfight. Ended up on our feet with a single. He turned away and I got the back. From there transitioned to a bow and arrow and got him after about a minute.

Open was me and just one guy. Other dude didn’t show. We went best of three. First one he got a takedown and I swept for 2. While passing he rolled me through for two. I swept again to make it 4-4. Rest of the match was me getting 90% passed and him recovering guard. Ended there. He got the win via referee decision. 2nd match I pulled and swept for two. We got in a scramble and into a single leg. I should have cleaned it up, but I lost position and had to sit into half guard giving up 2. From there he pulled his leg and was passing, forcing me to go turtle. He got the collar and one hook in, so no points, but we ended there and he got another referees decision 2-2.
I really felt I should have won the first. I was way more active and close to passing 3-4 times. Second match however, he definitely won. I spent the last minute fighting the choke and shrimping in to clear the hook.
Decent day but not my best. Feel good except my ring finger is in bad shape. Heading to the beach for 10 days so some time off before the final push for worlds.

 

[Mr.Sinister]

Back at it. Did 4 weight workouts and 5 sprint workouts at the beach. Gained 12-15 pounds but conditioning stayed decent.

Saturday 7/27/19
Cuff and neck
Bench 5x10,10,10,11,12x171
Treadmill 8.0mph
1) Inclines with pad 3x10x125.5
Pulldowns 3x10x168.25
2) DB Laterals 3x15x36,25’s
DBOHP 3x10x53.5’s
3) DB Skulls 3x10x31.25’s
EZ Fatz Curls 3x10,11,11x84

Band pushdowns, pull aparts. Damned rotator reliever broke on me.

Decent workout. Having some severe shoulder impingement issues I’m going to have to flesh out. Pretty heavy, but diet started today and I’m anticipating being under 190 before the end of the week. It’s mostly carbs and bloat.

 

[Mr.Sinister]

Sunday 7/28/19
Hips and tempering
SSB DE box 8x2x142.5+light bands
Treadmill 8.0mph
1) Belt Squats 3x10x116
Vertical Abs 3x15x103.25
2) SLDL 3x10x166
Rotations 3x8,9,9xOrange band
3) 45 Hypers 3x11x10
Burpees 3x10xBW

Standing calves, lever bar, abductions.

 

[Mr.Sinister]

Been bad about posting lately so this is a catch-up.

Sunday 7/28/19
Hips and tempering
SSB DE Box 8x2x142.5+light bands
Treadmill 8.0
1) Belt Squats 3x10x116
Vertical Abs 3x15x103.25
2) SLDL 3x10x166
Rotations 3x8,9,9xOrange
3) 45 hypers 3x11x10
Burpees 3x10

Calves, abductions, lever bar

Monday7/29/19
Treadmill 5:00 each at 8.1, 8.2, 8.3, 8.4, 8.5 mph

BJJ 1 hour

Tuesday 7/30/19
Cuff and neck
DE Bench 8x3x100+minis
BBOHP 5x10x125
Treadmill 8.0mph
1) DBOHP 3x12x55’s
CS Rows 3x10x257
2) Band Laterals 3x15xGreen
Gi Pulldowns 3x10x142
3) Shoulder Saver Bench 3x10x163
DB curls 3x7,8,8x53.5’s

Band extensions, face pulls

BJJ 1 hour.

Wednesday 7/31/19
Treadmill 5 round of 5:00 8-1 to 8.5 again

BJJ 1 hour

 

[Mr.Sinister]

Thursday 8/1/19
Hips and tempering
DL 5x8,8,8,8,9x246.5
Treadmill 8.0
1) DB cleans 3x5x52.5
Horizontal Abs 3x15x103.25
2) Bridges 3x10x187
Landmines 3x10x73.25
3) 45 hypers 3x11,11,12x10
Burpees 3x10xBW


BJJ 1 hour

Friday 8/2/19
Cuff and neck
Bench 5x10,10,11,12,12x171.5
Treadmill 8.0mph
1) Incline BB 3x10x126
Pulldowns 3x10x168.5
2) DB Laterals 3x15x36.25’s
DBOHP 3x10x53.5’s
3) DB Skulls 3x10x31.25’s
Fatz EZ Curls 3x10x85

Saturday 8/3/19
Treadmill
5:[email protected]
5:[email protected]
5:[email protected]
5:[email protected]
4:[email protected]. 1:[email protected]

Monday 8/5/19
Treadmill
4:[email protected] 1:[email protected]
3:[email protected] 2:[email protected]
4:[email protected] 1:[email protected]
4:[email protected] 1:[email protected]
3:[email protected] 2:[email protected]

BJJ 1 hour

Tuesday 8/6/19
Hips and tempering
DE SSB Box 8x2x145+light bands
Treadmill 8.0mph
1) Belt Squats 3x10xBW,10,11x117
Vertical Abs 3x15x103.25
2) SLDL 3x10x166.5
Rotations 3x9,9,10xOrange
3) 45 hypers 3x11,12,12x10
Burpees 3x10xBW

BJJ 1 hour

Wednesday 8/7/19
Treadmill
2:[email protected] 3:[email protected]
2:[email protected] 3:[email protected]
2:[email protected] 3:[email protected]
2:[email protected] 3:[email protected]
2:[email protected] 2:[email protected]

BJJ 1 hour.

 

[Mr.Sinister]

Thursday 8/8/19
Cuff
DE Bench 8x3x100.5+Light bands
BBOHP 5x10,10,10,10,11x125.5
Treadmill 8.0mph
1) DBOHP 3x10xBW,10,11x56.25’s
CS Rows 3x10xBW,10,11x258
Treadmill 9.0
2) Band Laterals 3x15xGreen
Gi Pulldowns 3x10x142.25
3) Shoulder Saver 3x10x163.5
DB curls 3x8x53.5’s

BJJ 1 hour

Friday 8/9/19
Treadmill
[email protected] [email protected]
[email protected]
[email protected] [email protected]
[email protected] 1:[email protected] :[email protected]
1:[email protected] 3:[email protected]

Went on a five mile hike to see some waterfalls with the family. Day off from BJJ

Saturday 8/10/19

BJJ
6x3:00 drilling rounds
5x5:00 shark tank rounds. About killed me, but went pretty well. Kept solid technique the whole way, and not many breakdowns.

Sunday 8/11/19
Hips and tempering
DL 5x8,8,8,9,9x248+1” mats
Treadmill 8.0
1) DB snatch 3x5x35
Horizontal Abs 3x15x103.25
Treadmill 9.0
2) GHR 3x12xBW
Landmines 3x10x73.25
3) 45 hypers 3x12x10
Burpees 3x10xBW
4)Run 2:[email protected]


Got an Olympic revolving, loadable DB for the snatch and clean work. $35 and works great. Added in a little steady state run just for something.

Off rest of the day. Fasted until dinner tonight. Hoping to end the severe calorie restrictions mid week and just maintain until jump time.

 

[Mr.Sinister]

Monday 8/12/19
Treadmill
5x5:00 ending at 9mph

Missed BJJ for a union meeting

Tuesday 8/13/19
Cuff and neck
Bench 5x11x172
Treadmill 8.0
1) Incline BB 3x10x126.5
DB Rows 3x10xBW,10,11x50’s
Treadmill 9.0mph
2) DB Laterals 3x10x36 7/8’s
DBOHP 3x6x55’s
3) DB Skulls 3x10xBW,10,11x31 7/8’s
EZ Fatz Curls 3x10xBW,10,11x85
Run 3:[email protected]

BJJ 1 hour. Got shark tanked.

Wednesday 8/14/19
Treadmill 5x5:00 ending at 9.0

BJJ 1 hour 5x5:00 live

Thursday 8/15/19
Hips and tempering
SSB DE Squats 8x2x146.5+light bands
Treadmill 8.0
1) Belt Squats 3x10,10,11x118
Vertical Abs 3x15x103.5
Treadmill 9.0
2) SLDL 3x10,10,11x167
Rotations 3x10xOrange
3) 45 hypers 3x12,12,13x10
Burpees 3x10xBW
4) Run 5:00@7,0

BJJ 1 hour

Friday 8/16/19
Treadmill 5x5:00

Saturday 8/17/19
BJJ 2 hours

Sunday 8/18/19
Treadmill
5x5:00

Monday 8/19/19
Cuff and neck
DE Bench 8x3x101+Minis
BBOHP 5x10,10,10,11,12x126
Treadmill 8.0
1) DBOHP 3x10,11,11x56.25’s
CS Rows 3x10,11,11x259
Treadmill 9.0
2) Band Laterals 3x15xGreen
Gi Pulldowns 3x10,10,11x142.25
3) Shoulder Saver Bench 3x10,10,11x164
DB curls 3x8,8,9x53.5’s

 

[Mr.Sinister]

Tuesday 8/20/19
Hips and tempering
DL 5x8,8,8,9,10x249+1” mats
Treadmill 8.0mph
1) DB cleans 3x5x53
Horizontal Abs 3x15x103.5
2) Bridges 3x10,10,11x187
Landmines 3x10x73.5
3) 45 hypers 3x12,13,13x10
Burpees 3x10xBW


BJJ 1 hour

Wednesday 8/21/19
Treadmill 5x5:00

Masters worlds.

Went 3-1 picked up bronze. Finally the monkey is off my back. One mistake in the semis away from 1st. Had a hook in and fell off the back into a bow and arrow attempt. Didn’t go. Should have just put the other hook in. I would have been up 6-0 and been perched on the back rest of the match. Ow well.