5/3/1 and Grappling 4 fun Log

8/25/11
Rotator cuff, dislocates
DE bench 2x20x45 2x3x45 minis 6x3x78.5 minis
Military press. 8x45 5x65 5x95 5x110 15x122.5
Supersets
1) Croc rows 4x13,14,15,15x63
2) Log press 5x85 3x9,9,10x116
Supersets
1) Pin Press 5x135 3x11,11,11x181
2) Fat Gripz DB Curls 3x6,6,6x42.5's

Conditioning Circuit :40/:20 @7.0 mph @0%
1) Dips 1x12xBW
2) Sled pulls 1x2x25 (too light)
3) Sprints [email protected]

Decent workout. Gonna slowly amp up the conditioning one set at a time. Weight was to light for sled. I need to get a big piece of 2" rope to pull on the sled. the one I have isn't cutting it.
 
Sunday 8/28/11
Hip Circles, Dislocates, Adductors
DE Squats 2x8x45 2x2x45+54chains 6x2x115+54chains
DL (1/2" mats) 5x135 5x185 3x210 16x232
Step Ups 3x9,9,9x45's
Superset
1) GHR 3x12,12,12xMonster assist
2) Fat Gripz DB Holds 3x40,45,40x50's
3) Ab Wheel 3x13,13,13xBW
4) Standing One Leg Calves 3x16,16,16x25

Conditioning Tire Sled
3x30 yards x 72.5 forwards
3x30 yards x 72.5 forwards

Not bad. Getting the rebound effect from not doing manual labor for a week. Gonna start Creatine and Glutamine this week in preparation for the October meet. Not sure what I'm going to shoot for there. I'd really like to go around 315/215/315 for the meet. I think that this is plenty doable, but I'll get a better feel for it by the end of this cycle. During the 5/3/1 week I'm going to hit 2 singles for all three power lifts, and see about where I am. I'm also gonna get a good lever belt. I think this will help tremendously. I've been using a cheap, Walmart velcro belt until now. Anybody have any experience with the PR lever Belt? Looks awesome but at $140 It's a big purchase for me right now as the wife just lost her job Friday and we are now on a bit of a budget.
 
Monday 8/29/11
Rotator cuff
Bench 2x20x45 2x5x95 2x5x115 5x135 5x155 12x175.5
Supersets
1) chins 4x10,10,11,13xbw
2) bench 3x12,15,15x146.5
Seated Laterals 3x20x31.25's
1) lever bar 5x5 3x8,8,11x7.75
2) pushdowns 3x12,13,13x80

Conditioning circuit :40/:20 @7.0 mph
1) 10 count pushups 1x6x25's
2) inverted rows 1x8xbw
3) sprints [email protected] mph
 
Sorry to hear about your wife losing her job. I am not very knowledgeable with powerlifting gear so sorry I can't give you much advice on that...
I just chimed in to say your workouts are great! And very motivational. I am switching from a standard BB workout to a 5/3/1. All I am working on now is the accessory program. reading your log for ideas :D

Keep pushing the heavy ass weight!
 
Wednesday 8/31/11
Hip circles, dislocates, adductors
Squats 2x8x45 5x95 5x115 5x135 5x155 3x185 3x205 14x232
SLDL 5x135 3x11,12,12x168
Superset
1) Reverse Hypers 3x11,11,11x66.25
2) BB Shrugs 3x11,11,11x191
3) Ab Strap 3x11,11,11x72.75
4) Standing Calves 3x17,17,17x25

Conditioning tire sled
3x30 yards x73.5 backwards
3x30 yards x73.5 forwards
 
Mattrag, thanks for the input. I'm liking the 5-3-1 setup quit a bit. It let's me PR by formula almost every workout, even if it's only a tiny bit. Only advise I'd give is don't go crazy on the assistance. Hard but not killing yourself and slow steady progress. The micro plates work fantastic.
 
Friday 9/2/11
Rotator cuff
DE Bench 2x20x45 2x3x45minis 6x3x79+minis
Military 8x45 5x65 3x95 3x115 13x130
Supersets
1)croc rows 5x40 4x12x65
2)log press 5x85 3x9,10,10x116.5
1)pin press 5x135 3x11,12,12x181
2)fat Gripz DB curls 4x6,6,7,7x42.5's

Conditioning circuit
Treadmill :40/:20
1) dips 2x12xBW
2) sled pulls 2x3x45
3) sprints [email protected]

Started creatine
 
Friday 9/2/11
Rotator cuff
DE Bench 2x20x45 2x3x45minis 6x3x79+minis
Military 8x45 5x65 3x95 3x115 13x130
Supersets
1)croc rows 5x40 4x12x65
2)log press 5x85 3x9,10,10x116.5
1)pin press 5x135 3x11,12,12x181
2)fat Gripz DB curls 4x6,6,7,7x42.5's

Conditioning circuit
Treadmill :40/:20
1) dips 2x12xBW
2) sled pulls 2x3x45
3) sprints [email protected]

Started creatine and glutamine today. Going to do 10 grams each on workout days and 5 grams on non-workout days. Hoping to get a kick from them. Haven't taken either one in like 8 years. Things seem to be going well. Slow but steady gains without killing myself. Getting a tad pudgy but I'm not too worried. Hopefully finally going to have a place to roll in a few weeks and going to get back with my normal schedule and teammates.
 
Mr.Sinister said:
Friday 9/2/11
Rotator cuff
DE Bench 2x20x45 2x3x45minis 6x3x79+minis
Military 8x45 5x65 3x95 3x115 13x130
Supersets
1)croc rows 5x40 4x12x65
2)log press 5x85 3x9,10,10x116.5
1)pin press 5x135 3x11,12,12x181
2)fat Gripz DB curls 4x6,6,7,7x42.5's

Conditioning circuit
Treadmill :40/:20
1) dips 2x12xBW
2) sled pulls 2x3x45
3) sprints [email protected]

Started creatine and glutamine today. Going to do 10 grams each on workout days and 5 grams on non-workout days. Hoping to get a kick from them. Haven't taken either one in like 8 years. Things seem to be going well. Slow but steady gains without killing myself. Getting a tad pudgy but I'm not too worried. Hopefully finally going to have a place to roll in a few weeks and going to get back with my normal schedule and teammates.
Click to expand...

Mean workout. Creatine and glutamine definitely add some boost in recovery and in muscle water retention so muscle endurance and output usually increase. Also, creatine has been shown to increase cardio output so your conditioning might see some improvement! (Not that you need it eh ;) )
 
Monday 9/5/11
DE Box Squats 2x8x45 2x2x45+60chains 6x2x115+60chains
DL (1/2" mat) 5x135 3x185 3x225 14x252
Step-ups 3x9,10,11x45's
Superset
1) GHR 3x13,13,14x monster assist
2) Fat Gripz DB Holds 3x45sec x 51's
3) Ab Wheel 3x15,15,15xBW
4) Standing one leg calves 3x18,18,18x25

Conditioning Treadmill Runs :40/:20 on/off
[email protected] @0%

Raining outside so inside conditioning. My IT Band is giving me terrible problems. It is so stiff and sore. I need a pile of warmups just to get going, then it is fine. Maybe I'll try to get back to some foam rolling and see if that helps. It didn't last time I did it, but I'll give it another go.
 
Mr.Sinister said:
Monday 9/5/11
DE Box Squats 2x8x45 2x2x45+60chains 6x2x115+60chains
DL (1/2" mat) 5x135 3x185 3x225 14x252
Step-ups 3x9,10,11x45's
Superset
1) GHR 3x13,13,14x monster assist
2) Fat Gripz DB Holds 3x45sec x 51's
3) Ab Wheel 3x15,15,15xBW
4) Standing one leg calves 3x18,18,18x25

Conditioning Treadmill Runs :40/:20 on/off
[email protected] @0%

Raining outside so inside conditioning. My IT Band is giving me terrible problems. It is so stiff and sore. I need a pile of warmups just to get going, then it is fine. Maybe I'll try to get back to some foam rolling and see if that helps. It didn't last time I did it, but I'll give it another go.
Click to expand...

my god your max dl went for 14 reps?! NICE!!

Sorry to hear about your IT band. Try rolling it, maybe you could do some tennis ball work. Kneed it in there to try and get some blood in there.
 
Wednesday 9/7/11Rotator Cuff, dislocatesBench 2x20x45 2x5x95 2x5x115 5x145 3x165 12x185 1x195 then 1x205Superset1) Lat pulldowns 8x70 4x20,20,20,20x1102) Bench 3x15,15,15x147Seated Lateral Raises 3x12,13,13x32.5's1) Pushdowns 3x13,13,14x80.252) Lever Bar 5x5 3x8,8,12x7.75Conditioning Treadmill Circuit :40/:20 on/off @7.0mph1) Fat Grip 10 counts 2x6,4x25's2) Fat Grips inverted rows 2x8,6xBW3) Sprints [email protected]@0%
 
Mr.Sinister said:
Wednesday 9/7/11
Rotator Cuff, dislocates
Bench 2x20x45 2x5x95 2x5x115 5x145 3x165 12x185
Superset
1) Lat pulldowns 8x70 4x20,20,20,20x110
2) Bench 3x15,15,15x147
Seated Lateral Raises 3x12,13,13x32.5's
1) Pushdowns 3x13,13,14x80.25
2) Lever Bar 5x5 3x8,8,12x7.75

Conditioning
Treadmill Circuit :40/:20 on/off @7.0mph
1) Fat Grip 10 counts 2x6,4x25's
2) Fat Grips inverted rows 2x8,6xBW
3) Sprints [email protected]@0%
Click to expand...

My god you are killing the last set on 531. Increase in 1rm for sure!!
 
9/8/11
Hip circles, leg swings, dislocates
Squats 3x8x45 5x95 5x115 5x135 5x165 3x195 2x220 13x245 1x265 1x285
SLDL 5x135 3x8,9,8x175

Conditioning circuit :40/:20 @7.0 mph @0%
1) axle cleans 3x6,5,4x85
2) sprints [email protected]@0%
 
Mr.Sinister said:
9/8/11
Hip circles, leg swings, dislocates
Squats 3x8x45 5x95 5x115 5x135 5x165 3x195 2x220 13x245 1x265 1x285
SLDL 5x135 3x8,9,8x175

Conditioning circuit :40/:20 @7.0 mph @0%
1) axle cleans 3x6,5,4x85
2) sprints [email protected]@0%
Click to expand...

Wow. Why'd you go up in weight after the last set of 5s ? Adding in some WSBB?
 
I wanted to hit to heavier singles to check depth, form, and just to see how they felt. I wanted to get an idea of what my openers should be for this meet. They felt decent. Knees came in just a tad, but otherwise they both felt pretty good. I filmed it on my phone and depth was plenty legal. I am going to add in mini bands around the knees on DE squats and maybe warmups also. I had parent teacher conferences tonight so I had to cut things short.
 
Monday 9/12/11
Rotator Cuff, dislocates
DE Bench 2x20x45 2x3x45+minis 6x3x80+minis
Military 8x45 5x65 5x86 3x105 3x125 12x137
Supersets
1) Croc Rows 8x40 4x12,13,13,15x65.25
2) Log Press 5x85 3x10,10,10x117 1x135
1) Pin Press 5x135 3x12,12,12x181
2) DB Fat Gripz Curls 4x7,7,7,7x42.5

Conditioning circuit Treadmill :40/:20 on/off
1) Dips 2x13,13xBW
2) Sled Pulls 3x2x55
3) Sprints [email protected]@0%
 
Wednesday 9/14/11
Hip circles, dislocates, hip swings
DE squats (minis around knees) 2x8x45 2x2x45+67 chains 6x2x115+67 chains
DL off 1/2" mats. 5x135 5x185 3x210 2x240 13x266 1x285 1x305
Step-ups 3x11,11,11x45's
Superset
1) GHR 3x14,14,14xmonster assist
2) fat Gripz holds 3x46 seconds x52's
3) ab strap Pulldowns 3x11,12,12x73
4) standing calves 3x19,19,19x26.25

Conditioning tire sled
3x30 yards x 75 backwards
3x30 yards x 75 forwards.

Decent workout. Back felt good pulling. Singles felt good. 305 had decent speed and I probably had another 10-20 in me if I had to. The plan is to run the next cycle starting Friday. This will let me end it two Wednesday's before the meet. I plan on skipping the last weeks DL and just hitting assistance work that Wednesday, then I'm going to hit my openers that saturday at a buddy's place with him judging. He's a national judge and will be running the meet I'm entering.
 
Estimated maxes from this cycle by formula
Bench 252
Squats 351
Military 192
DL 381
Log Press 156

New Working maxes for next cycle
Bench 197
Squats 265
Military 146
DL 287.5 plus 1" mats

They are all a bunch higher than reality. I'm really only using them for setting PR's for my workouts. I actually have an idea on how to modify Wendlers formula for higher rep records. I may play with it after this meet and I have some hard numbers to deal with.

Saturday 9/17/11
Rotator Cuff, dislocates
Bench 2x20x45 2x5x95 2x5x115 5x135 5x150 16x167.5
Superset
1) Pulldowns 12x70 4x15,17,18,18x120
2) Bench 3x15,15,15x147.5
Cable Laterals 3x18,18,18x8
1) DB Triceps extensions 3x13,13,13x30's
2) Lever Bar 5x5 3x10,10,12x7.75

Conditioning circuit :40/:20 @7.0mph
1) 10-counts with Fat Gripz 2x6,5x25's
2) Inverted rows fat gripz 2x8,7xBW
3) Sprints [email protected]@0%


Had to push back to Saturday because I went scouting next weeks opponent with a buddy. Ordered a lever belt today from EliteFTS along with a pair of short mini's for DL. Going to give them a whirl after this meet for a bit and see how they work out. I can feel the creatine and glutamine kicking in now. Less soreness and more juice in the tank. Feeling stronger on the upper body lifts.
 
Monday 9/19/11
Hip circles, dislocates, adductors
Squats. 3x8x45 5x95 5x115 5x135 8x185 3x205 16x225
45 degree Hypers 3x18,18,18x10
Superset
1) reverse Hypers 3x12,12,12x66.5
2)BB Shrugs 3x11,12,12x191.5
3) Ab wheel 3x15,15,15xBW
4) one leg calves 3x20,20,20x26.25

Conditioning circuit treadmill :40/:[email protected] mph
1) log cleans 3x3,3,3x105
2) sprints [email protected]@0% incline

Not a bad day. I really think that the new 3" belt is going to do wonders for my squat. I haven't had a power belt on in probably 6-7 years.
 
Thursday 9/22/11
Rotator cuff, dislocates
DE bench 2x20x45 2x3x45+54chains 3x75+54 6x3x105+54chains
Military 8x45 5x65 5x95 5x110 16x125
Supersets
1) row machine palms down 8x225 4x15x251
2) log press 5x85 3x10,10,12x118
1) reverse band bench 5x135 3x11,12,12x195 average bands
2) fat Gripz BB curls 4x7,7,7,8x91

Conditioning circuit treadmill @7.0 mph
1) dips 2x14xBW
2) sled pulls 2x2x60
3) sprints [email protected]

Good workout. Felt strong for some reason. Got my new lever belt yesterday and used it today. Works well. It needs worked in, it's pretty stiff, but I like it. I'll use it tomorrow for DL and that should tell me something. First workout on the mats in 7 months going down on tuesday. This should be interesting. I'm taking it real slow.
Any kickboxers out there looking for an ammy fight, my gym is putting on a show in central PA in February or March. If your interested send me a PM.
 
Monday 9/26/11
Hip circles, dislocates
DE Squats 2x8x45 2x2x45+light 6x2x102+light
DL off 1" mats 5x135 5x185 2x215 18x245
One leg squats 3x10x27.5
Superset
1) GHR 3x6xmini assist
2) Turk db holds 3x47 sec x 52.5's
3) Ab Pulldowns 3x12x73.25
4) one leg calves 3x21x26.25

Conditioning circuit treadmill @7.0mph :40/:20 on/off
1) axle cleans 3x3x100
2) sprints [email protected] @0%

Good workout. I skipped Friday because my old college room mate was in from NC formthe Penn State game. New belt worked great. Last two reps on DL were paused. Hot as he'll during conditioning.
 
Mr.Sinister said:
Monday 9/26/11
Hip circles, dislocates
DE Squats 2x8x45 2x2x45+light 6x2x102+light
DL off 1" mats 5x135 5x185 2x215 18x245
One leg squats 3x10x27.5
Superset
1) GHR 3x6xmini assist
2) Turk db holds 3x47 sec x 52.5's
3) Ab Pulldowns 3x12x73.25
4) one leg calves 3x21x26.25

Conditioning circuit treadmill @7.0mph :40/:20 on/off
1) axle cleans 3x3x100
2) sprints [email protected] @0%

Good workout. I skipped Friday because my old college room mate was in from NC formthe Penn State game. New belt worked great. Last two reps on DL were paused. Hot as he'll during conditioning.
Click to expand...

That is one mean deadlift run lol
18 reps of 245! haha

Nice on the one legged squats. I REALLY need to get those down. Been practicing them once a week for the past 2 weeks and I still have a hard time lol.

GHR.... I still cant do those haha. You are one strong dude man!

REPS!
 
Wednesday 9/28/11
Rotator Cuff, Dislocates
Bench 2x20x45 2x5x95 5x115 5x135 3x150 3x165 13x177.5
Supersets
1) Pulldowns 12x70 4x15,16,17,17x130
2) Bench 3x15,15,15x148
Cable Laterals 3x13,14,14x10
1) DB Triceps Extensions 3x13,14,14x30's
2) Lever Bar 5x5 3x10,10,13x7.75

Conditioning circuit [email protected] :40/:20
1) 10 count fat gripz 2x6x25's
2) Fat Gripz inverted rows 2x8xBW
3) Sprints [email protected]
 
Friday 9/30/11
Hip Circles, leg swings
Squats 3x8x45 5x95 5x115 5x135 3x185 3x215 15x238.5
45 Degree Hypers 3x20,20,20x10.25
Superset
1) Reverse Hypers 3x10,10,10x67.5
2) BB Shrugs 3x12,12,12x192
3) Ab Wheel 3x15,15,15xBW
4) Standing Calves 3x22,22,22x26.25

Conditioning Circuit Treadmill @7.0mph :40/:20
1) Log Cleans 3x4,4,4x107.5
2) Sprints [email protected]@0%

Good workout. ****ty day in Rainsylvania so inside conditioning again. Off until Monday. I am starting back teaching Jits and rolling tomorrow. I am going to have to drop some pounds after this power meet. I am really getting a little too chubby. I am hoping a little rolling and padwork twice a week will do the trick so I don't have to diet much.
 
Saturday 10/1/11

Padwork 3x3:00
No Gi drilling 1 hour

It felt good to be back on the mats but I am way out of shape and carrying too much body fat. I am going to start doing Gi on Thursday's. I also have to find some time for some more cardio.
 
Sunday 10/2/11
Treadmill Runs :40/:20 on/0ff
warmup 3:00@3-4-5mph
[email protected]
[email protected]
[email protected]

Legs are still monster sore from squats on Friday. Hopefully they will be good to go by Wednesday DL day. I am started watching what I am eating a little bit, not really a diet, just paying a little more attention. I need to drop a few for this power meet so it seemed like a good time.
 
Monday 10/3/11
Rotator cuff, dislocates
DE Bench 2x20x45 3x45+60 3x75+60 6x3x105+60
Military 8x45 5x65 5x85 3x105 3x115 15x131.5
Supersets
1) CS Rows 8x225 4x12,13,13,13x255
2) Log Press 5x85 3x11,11,11x120
1) Reverse Band Press 5x135 3x12,13,13x195 average bands
2) Fat Gripz BB Curls 4x7,7,7,9x91.5

Conditioning circuit Treadmill :40/:20 on/off
1) Dips 2x15,14xBW
2) Underhand chins 2x5,5xBW
3) Sprints [email protected] [email protected]

Good day. Overheads felt strong. Light dieting has begun. Cutting some carbs and adding a little more protein. Light Thai practice tomorrow night and DL Wednesday. I may try a small conditioning session before practice, we'll see.
 
Wednesday 10/5/11
Hip Circles, Dislocates, leg swings
DE Box Squats 3x8x45 2x2x45+light bands 6x2x103+light bands
DL off 1" box 5x135 5x185 3x205 3x230 15x260
One legged squats 3x11,12,13x22.5
Superset
1) GHR 3x7,7,7x mini assist
2) Fat DB Holds 3x48 seconds x 52.75's
3) Ab Strap Pulldowns 3x12,12,13x73.5
4) Standing Calves 3x23,23,23x26.25


Thursday 10/6/11
Treadmill Runs :40/:20 on/off
3:00 @ 3-4-5mph warmup
[email protected]
[email protected]
[email protected]

Friday 10/7/11
Rotator Cuff, Dislocates
Bench 2x20x45 2x5x95 2x5x115 5x135 3x150 3x170 11x187
Supersets
1) Bench 3x15,15,16x148.5
2) Pulldowns 12x70 4x16,16,16,16x135
Cable Laterals 3x15,16,16x10.25
1) DB Skulls 3x14,15,15x30's
2) Fat Lever Bar 5x5 3x10,10,14x7.75

Conditioning Circuit :40/:20 on/off @7.0mph
1) 10 counts fat Gripz 2x7,7x25's
2) Inverted Fat Rows 2x8,9XBW
3) Sprints [email protected] [email protected]

Saturday 10/12/11
With a massive hangover. We beat the hated local rival for the first time in 20 years on the next to last play of the game and we got hammered at the coaches house.

Thai Pads 3x3:00
No Gi Drilling 1 hour
Live rolling 3x3:00

Tuesday 10/11/11
Hip Circles, Dislocates, leg swings
Squats 2x8x45 5x95 5x115 5x135 added Belt 5x185 3x205 2x225 12x252
45 degree Hypers 3x22,22,21x10.25
Superset
1) Reverse Hypers 3x11,11,11x67.75
2) Ab Wheel 3x15,15,15xBW
3) BB Shrugs 3x13,13,13x193

Conditioning Circuit 7.0mph
1) Axle Cleans 3x4,4,4x102.5

Clinch Drill 2x2:00
Coaches Drills 5x2:00
Thai Pads 2x5:00 1x3:00
 
Thursday 10/13/11
Shoulder complex, dislocates
DE Bench 2x20x45 2x3x45+67chains 6x3x105+67chains
Military 8x45 5x65 5x85 5x110 3x125 10x139
Superset
1) CS Rows 10x225 3x13,13,14,14x255.5
2) Log Press 5x95 3x5,5,6x130
1) Reverse Band Bench Green 5x135 3x13,13,13x195
2) Fat Gripz BB Curls 4x7,7,7,10x92

Mediocre workout. Felt alright but the weights just were not going up well. My abs were still monster sore from Tuesday that may be the culprit.

Then did:

Gi drilling 45 minutes
Live 2x4:00 Gi 1x4:00 no Gi

Gi was a chore. Hands are going to need some conditioning. No Gi is still there and solid. I need a good two months of drilling and my no gi will be back to normal. Going to coach our guys in a tourney in Pittsburgh Saturday. Power meet next weekend.
 
Mr.Sinister said:
Thursday 10/13/11
Shoulder complex, dislocates
DE Bench 2x20x45 2x3x45+67chains 6x3x105+67chains
Military 8x45 5x65 5x85 5x110 3x125 10x139
Superset
1) CS Rows 10x225 3x13,13,14,14x255.5
2) Log Press 5x95 3x5,5,6x130
1) Reverse Band Bench Green 5x135 3x13,13,13x195
2) Fat Gripz BB Curls 4x7,7,7,10x92

Mediocre workout. Felt alright but the weights just were not going up well. My abs were still monster sore from Tuesday that may be the culprit.

Then did:

Gi drilling 45 minutes
Live 2x4:00 Gi 1x4:00 no Gi

Gi was a chore. Hands are going to need some conditioning. No Gi is still there and solid. I need a good two months of drilling and my no gi will be back to normal. Going to coach our guys in a tourney in Pittsburgh Saturday. Power meet next weekend.
Click to expand...

I've done Judo for around 2 months now, and when I do some no Gi with some jitsu friends I feel so lost... lol.

Nice lifts though. You do jitsu? or wrestling? Never really read much about your "grappling" part of the log lol. Just impressed with your 5/3/1 progress and crazy conditioning lol.
 
Sunday 10/16/11
Squats 2x8x45 5x95 5x115 5x135 3x185 1x205 1x225 1x245 1x265 1x285 1x295
Bench 2x20x45 5x95 5x115 5x135 1x155 paused from here 1x175 1x185 1x195 1x205
Deadlift 5x135 5x185 1x225 1x245 1x265 1x285 1x305

Plan is
Squats 285/300/???
Bench 195/210/???
DL 285/310/???

Felt good. Looking forward to Saturday.
mattrag,

I've been grappling for a few years. I used to be a wrestler. I just quit fighting last winter and I was going to focus on grappling, but I moved early in the spring and lost my gym so I haven't rolled since March or so. I am back on a limited basis now and will hopefully be back to normal by beginning of the year.
 
Sunday 10/23/11

My meet report:
I'm sitting here typing with a nice solid hangover. Things went pretty well. This was my first meet since lifting in the Juniors class in about 1994. I was registered in the open and masters class 198's.
Hip circles, Dislocates
Squat warmups 2x8x45 5x95 5x135 5x185 2x225 1x245 1x265
Opener 285 easy 2nd 305 still easy 3rd 320 not as easy but 3 whites. Looked at the video and depth was good, knees stayed out and head and chest were up and locked in. The only thing I noticed that I need to work on is sitting back just a little more. I am sure I had at least another 15 pounds. I had a snack then of a protein bar and a Red Bull.
Dislocates, Shoulder complex
Bench warmups 2x20x45 5x95 5x115 5x135 2x155 1x175 1x185 paused
Opener 195 no problem 2nd 210 had to put in some effort and the pause was a little long 3rd 225 3 whites and it was a max lift. The pause was ridiculously long. I could have built a campfire and made smores down there. A lot of guys were complaining. I don't know what he was seeing but everyones press took forever.
Snack #2 bowl of potato salad and a bottle of water
Hip Circles, Leg Swings
Squats 8x45
DL 5x135 5x185 1x225 1x255 1x275
Opener 300 easy 2nd 315 still pretty easy. I developed a dip somehow that I never noticed in training and after watching the video I saw it. 3rd 330 easiest of all three. Made a small adjustment and got rid of the dip and it flew up nicely. I then announced for the final flight of DL and we cleaned up. I totaled 875 and got no red lights which was an important goal for me. I got 6/7 in the open and 2/2 for my age division. After that we went out and I had wings and a Smithwicks burger along with 3-4 Blackwicks. I love those things. After that I went to a buddy of mines house who brews beer and is in the process of getting his brewers license. I hung out there and 10-12 of their new winter lager. Check them out on Facebook, Race Street Brewery.
My goals I set at the start of the year was to go 315/225/315 by the end of the year. I exceeded that by 20 pounds and did it two months early so I am pretty pleased there. I didn't achieve any of my grappling goals, but it wasn't anything I could control. I spent the last week deciding on what I am going to do next, training wise. I am sticking with my current plan of 5-3-1 with no real changes. The only thing that will change is that I'm going to work a little lower rep range for a while. Everything else will be the same. I am also going to get back to more regular rolling and padwork schedule and get in a little better shape. As soon as I am able to rent space somewhere and get the gym moved I am going to make a major workout change. I am sticking with 5-3-1 and one assistance movement, but I am going to go back to my hurricane workout for the other movements. It won't be too far off from what I used to do but a lot less volume and not nearly as intense. I also plan on slowly dropping some weight after the first of the year and getting to around 190. I would like to be able to make 170 for grappling purposes for a little while longer. At 190 I can get there no problem.
I think my lifting goals for the next year are squat 365, Bench 240, DL 385. They seem pretty doable, even with trimming off 8 or so pounds, especially if things go as planned and I don't have to do any big side work this summer.
I won't be doing anything for the next week, and I'm heading to the beach for a long weekend, Thursday to Monday, after that I'll be back to normal lifting and grappling. I'll try and get the video up later next week. My cousin is going to edit it all together for me.
 
Tuesday 11/1/11
Dislocates, shoulder complex
Bench 2x20x45 2x5x95 2x5x115 5x135 5x155 10x169
Superset
1) Pulldowns 10x70 4x12,13,13,13x137.5
2) Bench 3x12,12,13x149
Standing Laterals 3x13,13,13x38.75's
Lever Bar 5x5 3x10,10,8x7.75
Conditioning circuit treadmill 7.0mph @0% incline
1) 10 count pushups Fat gripz 2x7,7x25's
2) inverted rows fatz 2x8,8xBW
3) sprints [email protected] mph@0%

First workout back. Dropped a little volume on triceps. We will see how it works. Seemed like I was doing too much volume.
 
Thursday 11/3/11
Hip circles, swings dislocates
Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 8x230
SSB GM's 8x65 3x14,14,15x107
Superset
1) Reverse Hypers 3x11,11,11x68
2) BB Shrugs 3x12,13,13x193.5
3) Ab Wheel 3x15,15,15xBW

Conditioning Circuit Treadmill @7.0mph @0%
1) Axle Cleans 3x4,4,4x105
2) Sprints [email protected]@0% [email protected]@0%
 
Monday 11/7/11
Shoulder Complex, Dislocates
Military Press 2x8x45 5x65 5x85 5x105 10x125
Supersets
1) CS Rows 10x225 4x15,15,15,15x240
2) Log Press 5x95 3x5,6,6x130.5
1) 4-Board Press 5x135 3x10,10,12x180.5
2) Fa Gripz DB Curls 4x7,7,7,9x42.5

Conditioning Treadmill Circuit @7.0mph
1) Dips 2x15,15xBW
2) Underhand Chins 2x5,5xBW
3) Sprints [email protected] [email protected]

Not bad. Still easing in a bit. I'll DL tomorrow and Bench Friday. I have Parent-Teacher conferences Wednesday and Thursday, but I'm off Friday. I might try and get some treadmill workouts in while I'm stuck at school. The place I was scoping out to move my gym to fell through. The guy that I thought owned it sold the place a year ago so it's back to the drawing board. I'm leaning more and more towards building another garage. If I do I'll do it a little different this time. Pole Building, metal exterior, blown insulation. Still thinking about it. I'd have to check on the taxes for it.
 
Tuesday 11/8/11
Hip Circles, Dislocates,
Squats 2x8x45
DL off 1.5" mats 2x5x135 5x185 3x205 3x225 10x248.5
Lunges 3x8,8,9x42.5's
Superset
1) GHR 3x7,7,9xMini assist
2) fat Gripz holds 3x20,22,22 sec x55's
3) Ab strap 3x12,12,12x73.5

Conditioning treadmill circuit @7.0mph @0%
1) Log Clean 3x4,4,x110
2) sprints [email protected] [email protected] @0%
 
Friday 11/11/11
Shoulder Complex, Dislocates
Bench 2x20x45 2x5x95 5x115 5x135 3x150 3x165 10x179
Superset
1) Pulldowns 12x70 4x14,15,15,15x138
2) Bench 3x12,12,14x149.5
Standing Laterals 3x8,8,8x40's
Lever Bar 5x5 3x10,10,18x5
Conditioning Treadmill Circuit @7.0mph@0%
1) Fat Gripz 10-counts 2x6,6x26.25
2) Inverted Rows 2x8,9xBW
3) Sprints [email protected]@0%

Getting back to usual. Going to have to find a kerosene heater for the garage. I have a torpedo but it's feast or famine, 75 degrees or 45 degrees. Jits and padwork tomorrow.
 
Saturday 11/12/11

Bag work 3x3:00
Gi drilling 1 hr
No Gi drilling 45 minutes
No Gi live 3x4:00

Monday 11/14/11
Hip circles, swings, dislocates
Squats 2x8x45 5x95 5x115 5x135 3x185 3x215 9x243
SSB GM's 8x65 3x15,15,16x108.5
Superset
1) Reverse Hypers 3x10,10,10x70
2) BB Shrugs 3x14,14,14x194
3) Ab Wheel 3x15xBW
Conditioning circuit :40/:20 @7.0mph@0%
1) Axle Cleans 3x4,4,4x105.5
2) Sprints [email protected] [email protected]@0%

Going well. Weight is staying stable and lifts are slowly climbing again. Ramping up the rolling a bit starting this week.
 
Tuesday 11/15/11
Thai Workout
Shadow 2x3:00
Coaches Drills 4x2:00
Thai Pads 2x5:00

Wednesday 11/16/11
Shoulder Complex, Dislocates
DE Bench 2x20x45 3x45+67chains 3x85+67chains 6x3x105+67chains
Military 8x45 5x65 5x95 3x115 10x132.5
Supersets
1) CS Rows palms facing 10x225 4x12,13,13,13x245
2) Log Press 5x95 3x5,6,8x131
1) 4 board Press 5x135 3x10,11,14x181
2) Fat Gripz DB Curls 4x7,7,8,10x42.5
Conditioning Circuit Treadmill @7.0mph
1) Dips 2x15,16xBW
2) Underhand Chins 2x5,6xBW
3) Sprints [email protected] [email protected] @0%

Gi tomorrow.
 
Thursday 11/17/11

Gi Drilling 1 hr. No live

Saturday 11/19/11
Gi Drilling 1 hr.
No Gi drilling 1 hr.
No Gi live 3x5:00

Later on
Hip Circles, Dislocates, Leg Swings
DE Box Squats 2x8x45 2x2x45+purples 6x2x104+purples
DL (off 1.5" mats) 5x135 5x185 added belt 3x205 3x235 10x263.5
Lunges 3x8,9,9x42.5's
Superset
1) GHR 3x7,7,12xmini assist
2) Fat Gripz Holds 3x22,24,25 seconds x 55's
3) Ab Strap 3x12,12,13x73.75

Skipped conditioning tonight. I am beat from rolling today plus my schools team is playing a district semifinal game tonight at home and I'm going to that.
Thursday I got my first stripe on my white belt. It's only taken 11 years. Haha. I'm going to up the Gi stuff a little over the next few week near home to do some training. The home gym is too far away to travel to every night. The no Gi is still pretty there. I can still move, I just need to drill back in my old stash of technical stuff and get myself in shape. Weighed in at 197.0 before practice. I easily have 10lbs of bf I can loose, but not quite yet.
 
Monday 11/21/11
Shoulder complex, dislocates
Bench 2x20x45 2x5x95 5x115 5x135 5x150 3x170 8x189
Superset
1) bench 3x12,12,15x150
2) Pulldowns 8x90 4x15x140
Standing Laterals 3x8,8,9x40's
Lever Bar 5x5 3x10,10,20x5

Skipped conditioning because I got a late start. The daughter had basketball.
 
Tuesday 11/23/11
Bag work 3x3:00
Gi drilling 1:15 hr
Gi live 3x3:00

Not bad. Actually had the wherewithal to secure a few lapel chokes in different positions. Couldn't quite finish them yet but they were tight enough to let me transition into other things that did work.
 
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