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5/3/1 and Grappling 4 fun Log

Friday 4/29/11
Hip circles, dislocates
Squats 2x8x45 5x95 5x115 5x135 5x160 3x185 15x205
SSB GM 8x65 3x15x100
Reverse Hypers 3x12,12,13x61 supersetted with
BB Shrugs 3x12,13,14x185 supersetted with
Ab Strap Pulldowns 3x9,9,10x70 1/2

Conditioning circuit
Treadmill :40 sec @7.0 mph
1) axle cleans 3x7,7,7x62 1/2
2) sprints [email protected] mph

This posting from my phone is a pain in the ass. They'll be short and sweet till I get access again.
 
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Monday 5/2/11
Shoulder complex, dislocates
DE bench 2x20x45. 2x3x45+87 6x3x96+87
military 8x45 5x75 5x100 3x115 12x128
CS Rows 4x12,13,14,15x235 supersetted with
Log Press 5x55 3x10,10,12x75
4-board press 5x135 3x11,12,11x176
Standing calves 4x15,16,17,18x135 supersetted with
Fat grips DB curls 3x9x41 1/4's

Conditioning circuit
Treadmill :40 seconds @7.0
1) dips 3x14xbw
2) low pulley wide fat grips 3x10,11,12x100
3) sprints [email protected] mph

Log press went decent. Weight wasn't a big problem balance was the issue.
 
Wednesday 5/4/11
DE squats 2x8x45 2x2x45+97 2x2x98+97
DL off 1 1/2 mats 5x135 5x165 5x185 3x205 16x228
Lunges 3x8,9,9x41 1/4's
GHR 3x9,10,10xmonster and micro assist supersetted with
Rolling thunder 3x20,21,22 seconds x70 supersetted with
Ab wheel 3x6,7,7x21

Conditioning circuit treadmill :40 seconds @7.0 mph
1) stack lifts 3x6,6,6x70
2) sprints [email protected] mph

Feeling good. Missing rolling. The stack lift is to replicate stone lifting until I get a stone mold. Basically it's the stone trainer from EliteFTS. Have to spot load a power meet Saturday. Anybody in central PA stop into the Bigler civic center and you can see the longest running, uninterupted bench/deadlift meet in the world. ADAU Powerlifting.
 
yeah man i cant imagine not being able to train bjj. feels like if you miss one day you miss a week
 
Thursday 5/5/11
Shoulder complex, dislocates
Bench 2x20x45 5x95 5x115 5x140 14x160 1/2
Underhand pullups 4x14,14,14,14xBW supersetted with
Bench 3x13,13,13x140 1/2
Seated Laterals 3x14,14,15x30's
Straight bar pushdowns 3x17,18,15x70 1/4
Lever Bar 5x5 3x5,5,6x7 3/4 supersetted with
Standing calves 4x15,17,18,19x135 1/2

Conditioning circuit
Treadmill :40 seconds @7.0mph
1) 10 counts 3x6,6,6x25 5/8's
2) fat gripz croc rows 3x8,9,10x40 5/8
3) sprints [email protected] mph

Then max effort grass cutting. Out of the last 45 days it has rained at least 38. I had a jungle going outback.
On the BJJ you're right. I feel like I've missed everything and everybody is already a milemahead of me. Problem is I may be out longer than I thought. Garage renovations are gonna be more than I had hoped.
 
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Monday 5/9/11
Hip circles kneeling and standing, dislocates
Squats 2x8x45 5x95 5x115 5x145 5x165 18x190
Stiff legged DL 3x11,12,13x162 1/2
Reverse Hypers 3x12,13,13x61 1/2 supersetted with
Barbell Shrugs 3x13,13,14x185 1/2 supersetted with
An strap Pulldowns 3x10,10,11x71 3/4

Conditioning circuit
Treadmill :40 @7.0 mph
1) Axle Cleans 3x7,7,8x70
2) sprints [email protected] mph

Decent workout. Things are improving slowly, but very steadily. Weight dropped down a bit. Hovering around 187-188 without any diet. Eating whatever I want pretty much, just making sure I'm getting close to 200 grams of protein every day.
 
Wednesday 5/11/11
Shoulder complex, dislocates
DE bench 2x20x45 2x3x45minis 6x3x75minis
Military press 8x45 5x65 5x90 5x105 14x117 1/2
Croc rows 4x12,13,15,15x57 1/2 supersetted with
Log Press 3x10,12,13x85
Pin Press 5x135 3x12,12,13x177 1/2 supersetted with
Fat Gripz Curls 3x9,10,10x85 1/2

Conditioning circuit treadmill :40 sec @7.1 mph
1) Dips 3x16,15,15xBW
2) Fat Gripz Low Pulley 3x10,10,10x110
3) Sprints [email protected] mph
 
Friday 5/13/11
Hip circles, dislocates
DE Box Squats 2x8x45 2x2x45 light bands 6x2x95 light bands
DL 5x135 5x165 5x185 20x212 1/2 2" mats and hook grip
Step-ups 3x9,10,11x42 1/2's
GHR 3x12,13,15xmini and micro assist supersetted with
Rolling Thunder 3x22,22,25x70 1/4 supersetted with
Ab Wheel 3x7,7,4x20

Conditioning circuit treadmill :40 seconds at 7.0 mph
1) stack lift 3x7,8,9x75
2) sprints [email protected] mph
3) sprints [email protected] mph @1% incline

Slow and steady is paying off. Need my prowler to get done.
 
Monday 5/16/11
Shoulder complex, dislocates
Bench 2x20x45 5x95 5x115 3x130 3x150 11x170
Underhand chins 4x14,15,15,14xBW supersetted with
Bench 3x13,13,15x141
Seated laterals 3x16,17,17x30's
Pushdowns 3x17,17,18x70 1/2 supersetted with
Lever Bar 5x5 3x6,6,6x7 3/4

Had to skip conditioning. My daughter had soccer practice. That will work out though because I'm gonna hit upper body again Thursday, a day early. Wife is having surgery Friday.
 
Wednesday 5/18/11
Hip circles, dislocates, knee raises
Squats 2x10x45 5x95 5x115 5x135 3x155 3x185 20x200 1/2
Stiff Legged DL 3x10,11,11x166
Reverse Hypers 3x12,13,13x61 3/4 supersetted with
BB Shrugs 3x13,14,14x186 supersetted with
Ab Strap 3x11,12,12x71 supersetted with
Standing one leg calves 3x12,13,13x20

Conditioning circuit :40 seconds @7.1
1) Axle Cleans 3x6,6,6x85
2) sprints [email protected]
3) sprints [email protected] @ 2% incline
 
Got word from my buddy making the prowler. He is still waiting on the tubing. Hoping it won't be more than a month. I'm getting itchy to get pushing it.
 
Thursday 5/19/11
Shoulder complex, dislocates
DE Bench 2x20x45 2x3x45minis 6x3x76minis
Military 8x45 5x65 3x95 3x110 15x123 1/2
Croc Rows 4x15,16,16,16x58 1/2 supersetted with
Log Press 5x55 3x10,12,12x95
Pin Press 5x135 3x10,10,10x180 supersetted with
Fat Gripz BB Curls 3x10,10,10x86

Conditioning circuit treadmill :40 at 7.1 mph @0% incline
1) dips 3x17,17,17xBW
2) fat Gripz low pulley wide 3x8,8,8x120
3) Sprints [email protected] mph

Sore and stiff as hell afterwards. Gonna try and stretch and foam roll along with a superhot soak this weekend.
 
Monday 5/23/11
Hip circles, hip flexor, dislocates, frankenstiens
DE Box Squat 2x8x45 2x2x45+light bands 6x2x97 1/2 + light
DL (2" box and hook grip) 5x135 3x175 3x200 17x225
Step-ups 3x11,11,11x43 1/8's
GHR 3x8,9,9x monster assist supersetted with
Rolling Thunder 3x24 seconds x70 1/2 supersetted with
Ab wheel 3x7,7,6x20 supersetted with
One leg calves 3x13,14,15x20

Conditioning circuit treadmill :40 sec @7.1 mph
1) stack lift 3x6,6,6x85
2) sprints [email protected] mph
3) sprints [email protected] mph @2% incline
 
Tuesday 5/24/11
Shoulder complex, dislocates
Bench 2x20x45 2x5x95 5x115 5x140 3x160 9x179
Underhand chins 4x15,15,15,14xBW supersetted with
Bench 3x13,14,15x141 1/2
Seated Laterals 3x15,16,16x30 5/8's
Pushdowns 3x12,13,14x75 supersetted with
Lever bar 5x5 3x6,6,8x7 3/4

Conditioning circuit treadmill :40 sec @7.1 mph
1) 10 counts fat Gripz 3x7,7,7x25 5/8's
2) fat Gripz croc's 3x10,11,12x41 1/4
3) sprints [email protected]
 
Been off a few days. I tweaked my back squatting Thursday so I've been off since then. Was my own fault. Was too busy getting wound up for PR and didn't keep my abs/ back tight. Happens every time. Gonna hit an OHP workout in bit.
 
Tuesday 5/31/11
Shoulder complex, dislocates
DE Bench 2x20x45 2x3x45minis 6x3x77minis
Military 8x45 5x65 5x100 3x115 12x130
Croc Rows 4x10,11,12,15x62 1/2 supersetted with
Log Press 5x75 3x8,8,8x105
Pin press 5x135 3x10,10,10x180 1/2 supersetted with
Fat Gripz curls 3x10,10,11x86 1/2

Conditioning circuit :40 seconds @7.1 mph
1) dips 3x18,18,18xBW
2) low pulley fat Gripz 3x9,9,9x121
3) sprints [email protected]

Decent workout. Superhot. 92 degrees plus humid. I felt like puking after the military press. Ate way too much at lunch. Can still feel it typing this.
 
Thursday 6/2/11
Hip circles, dislocates, hip flexors, adductors
DE Box Squats 2x8x45 2x2x45 light bands 6x2x100 light bands
DL (off 2" mats, hook grip) 5x135 5x185 3x215 15x237 1/2
Step-ups 3x12,12,12x43 1/8's
GHR 3x10,10,9x monster assist supersetted with
Rolling Thunder 3x25 seconds x70 3/4 supersetted with
Ab wheel 3x10,10,10x BW supersetted with
Standing calves 3x14,15,16x20

Conditioning circuit treadmill :40 seconds @7.1 mph
1) stack lift 3x6,6,6x88 1/2
2) sprints [email protected] mph
3) sprints [email protected] mph @2.5% incline
 
Calculated new maximums with Wendler's formula
Bench 233
Squat 334
Military 182
DL 356
Log Press 133

New working maximums for formula
Bench 190
Squats 240
Military 140
DL 265

Jumping up a little extra on Squats and DL's. The reps were getting a little high so I'm jumping up extra and dropping the reps down a bit so I can hopefully build up again.
 
Saturday 6/4/11
Shoulder complex, dislocates
Bench 2x20x45 2x5x95 5x115 5x135 5x150 15x160 1/2
Pulldowns 4x20,20,20,20x90 supersetted with
Bench 3x14,15,15x142
Cable laterals 3x15,17,18x7
DB skull Crushers 3x16,16,17x28 1/4's supersetted with
Lever bar 5x5 3x6,7,8x7 3/4

Conditioning
Sprints :40 seconds
[email protected] mph
[email protected] mph
 
Wednesday 6/8/11
Hip circles, dislocates, hip flexors, adductors
Squats 2x8x45 5x95 5x115 5x135 5x155 5x185 15x205
45 degree Hypers 3x26,26,26x2 1/2
Reverse Hypers 3x13,14,14x62 supersetted with
BB shrugs 3x14,14,14x187 supersetted with
Ab Pulldowns 3x12,12,13x71 1/2 supersetted with
Standing calves 3x15,16,17x20

Conditioning circuit :40 seconds @7.2 mph
1) axle cleans 3x6,6,6x87 1/2
2) sprints [email protected]
3) sprints [email protected] mph @3% incline

Had more on squats easily but I was taken it a little easy and testing out the back. Holy **** was it hot. 93 degrees. Thought I was actually gonna puke during conditioning. Hasn't happened in 10 years at least.
 
Thursday 6/9/11
Shoulder complex, dislocates
DE Bench 2x20x45 2x3x45+40chains 6x3x105+40chains
Military 8x45 5x75 5x90 5x105 16x119
CS Rows palms down 4x14,15,15,15x245 supersetted with
Log Press 5x75 3x8,8,10x106
Reverse band bench 5x135 3x13,15,13x192 1/2 supersetted with
Fat Gripz DB curls 3x9,9,10x41 1/4's

Skipped conditioning tonight. School was done yesterday so I went out and had a few beers and wings with the other teachers.
Taking the daughter on a canoe trip and fishing today.
Tomorrow is the BJJ tournament we are holding. The director has decided he isn't coming up so I am now tournament director. I've helped run somembig wrestling tournaments before so this should be easy. Turnout is gonna be small, 30 pre-reg's. Hoping to get 10 at the door. Of the five local schools not one person is competing???
One person has registered to compete???
 
yeah man, small tournaments often end up VERY small or get cancelled all together. next Saturday my entire team is going to Grapplers Quest in north NJ. im doing Gi blue belt 179.9 and below
 
Monday 6/13/11
Hip circles, dislocates, abductors, hip flexors
DE Box squats 2x8x45 2x2x45+40chains 6x2x115+40chains
DL 5x135 5x175 5x205 16x225 1/2 2.5" mats hook grip
One leg squats 3x10,11,13x20 5/8
GHR 3x10,10,10x monster assist supersetted with
Rolling Thunder 3x 26 seconds x71 supersetted with
Ab Wheel 3x10,11,11x BW supersetted with
Standing Calves 3x16,17,18x20 5/8

Conditioning circuit treadmill 7.2 mph :40 seconds
1) stack lift 3x6,6,6x90
2) sprints [email protected] mph
3) sprints [email protected] mph @3% incline

Tournament went very well. Small tournament but I think we will end up breaking even, which would be a great first tournament in my opinion. We had about 25 Gi competitors and 30 No-Gi competitors. No downtime, no empty mats, and Everybody got at least 2 matches in each category.
Anton, good luck this weekend. I'm planning on being back to Rolling at the end of the summer. Got a big job lined up that is gonna pay for my new gym renovations.
 
thats a pretty good turnout. as long as everyone gets 2 nothing to complain about. ill let you know how GQ goes!
 
Wednesday 6/15/11
Shoulder complex, dislocates
Bench 2x20x45 2x5x95 2x5x115 3x135 3x155 13x171
Lat Pulldowns 4x20,20,20,20x110 supersetted with
Bench 3x15,15,15x142 1/2
Cable lateral raises 3x18,18,18x7 1/4
DB skulls 3x10,11,12x30's supersetted with
Lever bar 5x5 3x7,7,9x7 3/4

Conditioning circuit treadmill :40 seconds @7.2 mph
1) 10 count pushups with fat Gripz 3x6,5x30's
2) low pulley rows fat Gripz 3x10,10,10x121
3) sprints [email protected] mph

Decent workout. Got my sled from the school and gonna try it out Friday. Getting some tendinitis in my hip. I think it's from the stack lift. I'm gonna back off a little on it and use the sled for a bit instead and see how it goes on the hip. Good luck Anton, let me know how you do.
 
I notice you do DE work on press and deads days. Where did you pick this up? Or did you just add it in? Curious to say the least. Good stuff in here. Ive been doing 5/3/1 for some time now too. The new book is worth the cash.
 
Lou,

I basically did it that way when i did a strict westside template so I carried it over. The difference was after DE bench I treated military as assistance 3x15, and after DE squats I always did speed pulls or heavy singles. I think this works well for me. I'm not an explosive lifter by nature so the speed work helps teach me acceleration and I don't do great with heavy singles so the high reps possible with 5-3-1 work better for me. Plus I am trying to maintain an athletic approach to my lifting so I can continue grappling and the higher reps gives me more time under tension.
I plan on picking up the new book as soon as it comes out in book form. Looks worth the investment.
 
Friday 6/17/11
Hip circles, hip flexors, adductors, dislocates
Squats 2x8x45 8x95 5x115 5x135 3x165 3x195 15x216
45 Hypers 3x30,30,27x3
Reverse Hypers 3x10,10,10x65 supersetted with
BB Shrugs 3x14,14,15x187 1/2 supersetted with
Ab Pulldowns 3x12,13,13x71 1/4 supersetted with
Standing calves 3x17,18,19x20 5/8

Conditioning sled drags 20 yards each 1 minute rest
4 trips backwards with 45
4 trips forwards with 70

Drags were a little easy but still gonna ease into it. Gonna double the distance in a few weeks. Gotta get Internet at the new house. This posting from the phone is Starting to drive me crazy.
 
Sweet man, i may steal this from you lol. Im not an explosive lifter either. I wasnt aware any of his books came out in book form. Crap. Have you always done the loads in the 5/3/1 order? have your ever tried the 3/5/1?
 
Yeah, I have this original 5/3/1 in hardcopy. The new one comes out in hardcopy sometime in July according to Wendler. I haven't tried the 3/5/1 format yet. I've actually only been on the template since end of January. I am planning on doing my first meet in 17 years this fall and I may try it for that.
 
6/20/11
Shoulder complex
DE Bench 2x20x45 2x3x45+47chains 6x3x105+47
military 8x45 5x75 3x95 3x115 12x126
CS Rows 4x12,13,14,12x250 supersetted with
Log Press 3x75 3x9,10,11x106 1/2
Reverse average band bench 5x135 3x11,13,13x195 supersetted with
Fat Gripz db curls 3x9,10,10x41 1/4's
Conditioning sprints [email protected] mph [email protected] mph [email protected] mph

Pec is strained, not sure from what. Not terrible but annoying. Two more sessions this week then heading to OBX. Gonna try and find a gym down there and get a squat and bench in while there.
 
6/24/11
DE Box squats 2x8x45 2x2x45+47 6x2x115+47 chains
DL (hook grip, 2.5" mats) 5x135 5x165 3x185 3x215 8x238 1/2

Jack **** template for the next few weeks. I was sore and tired. Doing a deck for a guy and am sore from digging postholes in a place where no man should ever have to dig.
A friend of mine and a great friend of powerlifting died Monday morning. Allan Siegel died in his sleep Monday morning. Al was a successful masters powerlifter and was president of several organizations, the old ADFPA, the AAU, and was co-founder and president of the ADAU. Al was one of, if not the primary, driving force behind raw, drug-free powerlifting in the northeast. I've known Big Al and worked almost every one of his power meets for the last 23 years. Good bye Big Al, you will be missed.
 
6/28/11
Shoulder complex, dislocates
Bench 2x20x45 2x5x95 2x5x115 5x135 3x155 3x165 11x185
Pulldowns 3 sets 20 supersetted with
Dips 3 sets 25
Lateral raises 2x15
Fat gripz db curls 2x8

Vacation workout. I was really only worried about the bench, the rest was meathead workout. The gym was a chrome and fitness palace. Terrible, just terrible. No chalk, no noise, nobody even remotely interesting. Not even gonna try and squat as they have no bars with center knurling. Only good thing was the radio station was 80's punk, killing joke, Fear, even some Blondie from before she went new wave.
 
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7/3/11
Hip Circles, adductors, hip flexors, dislocates
Squats 2x8x45 8x95 5x115 5x135 5x165 5x185 3x205 6x228
45 degree hypers 3x32,33,30x3 1/4
Reverse Hypers 3x10,10,11x65 1/4 supersetted with
BB Shrugs 3x14,15,15x188 supersetted with
Ab Pulldowns 3x13,13,13x72 supersetted with
Standing Calves 3x18,19,20x20 5/8

Conditioning Sled 1:00 minute between trips
Backwards drags 2@40 yards x 45
Forwards Drags 2@40 yards x 70

First workout back from vacation. Took it real easy on squats, I had at least another 4 reps, probably more but I was tight and sore from driving 11 hours so I backed off. This is always how my summer goes. I just try to maintain throughout June and July, and I'll start ramping up the intensity middle of August, after my last job of the summer. Gonna try and hit Press tomorrow. I'm leaving for another beach trip with my mothers family in two weeks. I'll be able to hit that gym and get some decent workouts in there, it's a former Gold's with a decent set-up.
 
Monday 7/4/11
DE Bench 2x20x45 3x45+54chains 3x75+54 6x3x105+54
Military 8x45 5x65 5x85 5x105 3x120 11x133
CS Rows 4x13,14,14,14x250 1/2 supersetted with
Log Press 5x85 3x10,11,12x107
Reverse Medium Band Press 5x135 3x13,13,14x195 1/2 supersetted with
Fat Gripz DB Curls 3x10,10,10x41 1/4's
 
Hip circles, dislocates, adductions
DE Box Squats 2x8x45 2x45+54 chains 2x2x95+54chains 6x2x115+54chains
DL off 2 1/2" mats 5x135 5x185 3x205 2x225 6x252
One legged squats 3x10,11,12x21 1/4
GHR 3x10,11,12x monster assist supersetted with
Rolling Thunder 3x 27 seconds x 71 1/4 supersetted with
Ab Wheel 3x12,12,12xBW supersetted with
One legged Calves 3x20,20,20x21 1/4


Just trying to maintain still. Tomorrow we are holding ADAU single lift and powerlifting nationals in Clearfield PA. If you want to see some great drug free and raw lifting stop by the Clearfield County Fairgrounds in central PA Saturday and Sunday.
 
Monday 7/11/11
Shoulder Complex
Bench 2x20x45 2x5x95 2x5x95 5x135 5x150 15x163
Chins 4x8,8,8,8xBW supersetted with
Bench 3x15,15,15x143
Standing Laterals 3x15,15,15x37 1/2's
Skull Crushers 8x65 3x12,12,12x93 supersetted with
Lever Bar 5x5 3x7,8,9x7 3/4

Found a flaw in my plan. I thought it may happen but I needed to follow the plan through and see for sure. I need to do chins every bench workout or they fall off real fast. This was never a problem when I was fighting as I was always doing chins, but now I tried cycling exercises and it isn't working, so I'll be dropping underhand chins and Pulldowns and doing chins every Bench workout. Hopefully I'll be back to where I was in three or four cycles.
 
Tuesday 7/12/11
Hip Circles, Dislocates, adductors
Squats 2x8x45 2x5x95 2x5x115 5x135 5x165 5x185 8x212 1/2
GM's SSB 8x65 3x15,15,15x101 1/2
Reverse Hypers 3x10,11,11x65 1/2 supersetted with
Ab Pulldowns 3x13,13,14x72 1/4 supersetted with
Standing Calves 3x21,21,21x21 1/4
Atlas Stone 1x3x120

Got a 120lb. stone from a guy to use for a while. It's just about the right size for me right now. I'll have to come up with some platform and something to drop it on. Already have a 3" hole in the yard from dropping it twice in the same place.
 
Monday 7/18/11
Shoulder complex, Dislocates
Military Press 8x45 5x65 5x95 5x110 16x120
Split Jerks 5x95 5x115 2x5x125 supersetted with
Rows 3x15
Dip Machine Thing 3x20 supersetted with
Fat Gripz DB Curls 3x8x45's

Thursday 7/21/11
Hip Circles, Adductors, Dislocates
Squats 3x8x45
DL (off Floor) 5x135 5x165 5x185 5x210 8x235
Lunges 3x10x41 1/4's
45 degree Hypers 3x15x10 supersetted with
Calf Press 5x20x whatever supersetted with
Ab Pulldowns 3x12

All done at the beach. The Gold's Gym is now a Club Fitness. Terrible, just terrible. What is becoming of this world? There is a Crossfit up here. Next year I'm gonna see if they will take a walk in weeks member.
 
Saturday 7/23/11

Shoulder Complex, dislocates
Bench 2x20x45 2x5x95 2x5x115 3x135 3x155 14x173
Chins 4x9,9,9,8xBW supersetted with
Bench 3x12,13,13x145
Standing Lateral Raises 3x15,15,16x37 1/2's

All good things must end, leaving the beach for home today.
 
Monday 7/25/11
Hip Circles, Adductions, Dislocates
Squats 2x8x45 2x5x95 5x115 5x135 3x155 3x185 3x205 8x225
GM's SSB 8x65 3x12,13,13x105
Reverse Hypers 3x11,11,11x65 3/4 supersetted with
BB Shrugs 3x15,15,15x188 1/2 supersetted with
Ab Pulldowns 3x13,14,14x72 1/2 supersetted with
Standing one leg calves 3x18,20,20x21 1/4

Finally two Wheels. It actually felt pretty good. I had a few more left but shut down early.
 
Sunday 7/31/11
Shoulder complex, dislocates
DE Bench 2x3x45 minis 6x3x77.5
Military Press 8x45 5x75 3x100 3x115 14x128
CS Rows Palms Facing 4x13,14,15,14x236.5 supersetted with
Log Press 5x85 3x6,7,9x115
4 board press 5x135 3x11,11,11,x176 supersetted with
Fat Gripz BB Curls 3x6,7,7x90

Friday 8/5/11
Hip Circles, dislocates, adductions
DE Squats 2x8x45 2x2x45 Light Bands 6x2x100 light bands
DL Hook Grip 5x135 5x185 3x205 3x225 10x147.5
Lunges 3x8,8,8x42.5's
GHR 3x11,12,12xmonster assist supersetted with
Rolling Thunder 2x28 sec x 71.5 supersetted with
Ab Wheel 3x13,13,13xBW supersetted with
Standing Calves 3x20,22,20x21.25
 
Sun 8/7/11
Shoulder complex, dislocates
Bench 2x20x45 2x5x95 2x5x115 5x135 5x145 3x165 8x182.5
Chins 4x10,10,10,11xbw supersetted with
Bench 2x12,13,14x145.5
Standing laterals 3x16,17,16x37.5's
Skull Crushers 8x45 3x12,12,13x93.5 supersetted with
Fat lever bar 5x5 3x8,8,9x7.75

Treadmill runs :40/:10
[email protected] @ 0% incline

Conditioning has begun.
 
Wed. 8/10/11
Hip circles, dislocates
Squats. 2x8x45 5x95 5x115 5x135 5x155 3x185 3x215 9x237.5
SSB GM's 8x65 3x13,14,14x106

Conditioning sprints :40/:20
[email protected] mph @0%

Not bad for working 10 hours. I had more in the tank but didn't want to push it. I feel good and I think when I'm back to school and not doing labor I'll make some quick progress. Once I get more confidence in my lower back I think things will pop on squats and deads. That usually leads to a pop in everything.
 
Saturday 8/14/11
Rotator cuff, dislocates
DE bench. 2x20x45 2x3x45+minis 6x3x78+minis
Military 8x45 5x75 5x105 3x120 11x135
CSRows 4x15,15,15,15x237 supersetted with
Log Press 5x85 3x8,9,10x115.5
4-boards 5x135 3x10,10,10x180 supersetted with
Fat Gripz curls 3x7,7,7x90.5

Conditioning treadmill [email protected] mph @0%
 
Saturday 8/20/11
Hip Circles, Dislocates
DE Squats 2x8x45 2x2x45 light bands 6x2x101 light bands
DL 5x135 5x185 1x205 1x225 1x245 10x261

Conditioning Treadmill runs [email protected] mph @ 0%

Was Late and I was having a hard time concentrating. Had a very unexpected death in the family and it had my mind distracted. Summer working is over so tomorrow starts my hard training for the power meet in October. I will be back on track for 3-4 days a week.
 
last cycle estimated maxes by formula
Bench 231
Squat 308
Military 184
DL 348
Log Press 154

New working maxes for next cycle
Bench 195
Squat 257.5
Military 144
DL 280

Sunday 8/21/11
Rotator cuff, dislocates
Bench 2x20x45 2x5x95 2x5x115 5x135 5x145 15x165.5
Chins 4x10,10,11,12xBW supersetted with
Bench 3x12,13,15x146
Seated Lateral Raises 315,16,17x31.25's
Pushdowns 3x16,16,17x75.5 supersetted with
Lever Bar 5x5 3x8,8,10x7.75

Conditioning treadmill :40/:20 [email protected] @0%

Good workout.
 
Tuesday 8/23/11
Hip circles, dislocates
Squats 2x8x45 5x95 5x115 5x135 5x165 5x195 15x220
Stiff legged DL 5x135 3x10,11,12x167
Superset
1) Reverse Hypers 3x10x66
2) BB shrugs 3x10x190
3) ab strap Pulldowns 3x10x72.5
4) standing calves 3x15x25

Conditioning
Sled pulls
2x30 yards x70 backwards
2x30 yards x70 forwards

Rigged up a tire so I could drag out on the road without to much noise and attention. Worked great except that I am so out of shape. I actually got a touch of prowler flu. Didn't puke but I'm gonna have to wait a half an hour to eat I think. Back is feeling good. Had more reps on squats but legs actually started to die on me. Sled should remedy that. May have a line on a big garage to rent right down the street to put all my equipment in and roll out my mats. Finally. On a comical note I had an old tractor tire at my old house that we flipped and pounded with a sledgehammer. I was gonna pick it up in a few more weeks to use when I noticed that somebody actually stole it??!! It was a 400# tire at least. They also took my trash box, but left the lid. WTF? I'd like to see the guy that loaded that f-er into a pickup truck.
 
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