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5/3/1 and Grappling 4 fun Log

Wednesday 11/23/11
Hip Circles, Dislocates, Hip Circles
Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 2x230 9x256.5
SSB GM's 8x65 3x8,8,10x115
Superset
1) Reverse Hypers 3x10,10,10x71
2) BB Shrugs 3x14,14,15x195
3) Ab Wheel 3x15,15,16xBW

Conditioning Circuit treadmill @7.0mph@0%
1) Log Cleans 3x4,4,5x111
2) Sprints [email protected] [email protected] @0%
 
Friday 11/25/11
Shoulder Complex, Dislocates
DE Bench 2x20x45 3x45+minis 3x65+minis 6x3x80.5+minis
Military 8x45 5x75 5x105 3x125 8x140
Supersets
1) CS Rows palms facing 8x225 4x13,13,13,15x245.5
2) Log Press 5x95 3x5,6,8x131.5
1) 4 Board Press 5x135 3x10,11,15x181.5
2) Fat Gripz DB Curls 4x7,7,9,10x42.5's

Skipped conditioning tonight. My should is a little jacked up from something. I felt it a little bit the other day benching. It was still usable and strong just sore and tweaked. I'm going to take a bit of a deload next week. I think I'm going to do Wendler's deload day where you hit prescribed reps at 90% and that's it. I think I'll try that first. Going to try some ice tonight. I'd like to get some glucosamine and chondroitin but it is so damned expensive and money is super tight so it will have to wait. Grappling tomorrow.
 
Monday 11/28/11
Hip Circles, Swings, Dislocates
DE Box Squats 2x8x45 2x45+light bands 2x85+light 6x2x105+light
DL (1.5" mats) 5x135 5x185 3x225 2x250 9x278
Lunges 3x9,9,9x42.5's
Superset
1) GHR 3x8,8,14xMini assist
2) Fat Gripz Holds 3x26,26,28 seconds x 55
3) Ab Strap 3x12,12,14x74
Conditioning Treadmill Circuit @7.0mph
1) Axle Cleans 3x4,4,4x106
2) Sprints [email protected] [email protected] [email protected] @0%

Shoulder is feeling good. We'll see where it is Wednesday. Results for this cycle:

Estimated Max's by Wendler's formula
Bench 239 down 16 from last cycle
Squats 333 down 19 from last cycle
Military 177 down 8 from last cycle
DL 361 down 29 from last cycle
Log Press 166 up 10 from last cycle

Pretty happy. Didn't drop too far even though I really backed off the intensity.

Max numbers for next cycle
Bench 199.5
Squat 272
Military 147.5
DL 295 + 2" mats

Going to continue to move up the weights very slowly for the duration of the winter. I will start a diet plan first of the year. I plan on ordering Shelby Starnes e-books and possibly trying something of his. The carb cycling seems to be the way a lot of people are going over there on Elitefts.com so I though I'd look into it. If anybody has any suggestions feel free to chime in. I am going to start upping the intensity on the accessory work and conditioning. I'd like to get in shape and prepare for a hard push on the main four lifts in the spring when my gym will be 60 degrees instead of 30 degrees.

 
Wednesday 11/30/11
Rotator cuff, dislocates
Bench 2x20x45 2x5x95 5x115 5x135 3x150 12x170
Superset
1) Pulldowns 8x70 4x15,15,15,16x141
2) Bench 3x12,13,15x150.5
Seated Laterals 3x13,14,14x32.5
Lever Bar 5x5 3x10,12,20x5
Conditioning treadmill circuit @7.0mph
1) 10 count fat Gripz 2x7,7x26.25
2) Inverted Rows 2x9,9xBW
3) sprints [email protected] [email protected]
 
Friday 12/2/11
Hip Circles, Swings, Dislocates
Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 15x232
Stiff Leg DL 8x135 3x9,10,10x175.5
Superset
1) Reverse Hypers 3x10,10,10x72
2) BB Shrugs 3x14,15,15x195.5
3) Ab Wheel 3x15,15,16xBW
Conditioning Treadmill Circuit @7.0mph
1) Log Cleans 3x4,5,5x112
2) Sprints [email protected] [email protected] @0%

Not bad. Squats felt strong. I probably had two more in me, at least. I missed practice last night because the wife was showing our old house to a couple. Tournament in Pittsburgh tomorrow. Not competing, just coaching. I need to get a place to train regular again. I am itching to get back on the mats.
 
Sunday 12/4/11
Rotator Cuff, Dislocates
DE Bench 2x20x45 3x45+minis 3x65+minis 6x3x81+minis
Military 8x45 5x65 5x95 3x115 12x125.5
Supersets
1) Croc Rows 8x40 4x13,13,15,15x66.5
2) Log Press 5x105 3x5,6,5x142
1) Pin Press 5x135 3x12,12,14x181 1.5" mats
2) Fat Gripz BB Curls 4x7,7,8,10x92

Conditioning Treadmill Circuit @7.0mph@0%
1) Pushdowns 2x12,12x70
2) Underhands 2x6,6xBW
3) Sprints [email protected] [email protected] mph @0%

Not a bad workout. I had to move it to today because the daughter has a doctors appointment in Pittsburgh tomorrow and it's an all day thing. Screwed up and miss loaded the log press. First set felt kind of heavy, but I chalked it up to being the first set. Second set I was wondering what the hell was going on. Then I noticed right before the last set that it was over loaded 10 pounds. It was supposed to be 132. I'm going to stay there for few weeks and ramp the reps up.
I downloaded and app on my phone to track macro-nutrients. I'm going to start tracking my food intake for the rest of the year and get used to that, and then start the dieting sometime in January, after I order Starnes' books and get a plan worked out.
Coached some of our guys at a tournament yesterday. Went decent, overall 6-6. We had a teen go 3-0 and win Gi and No Gi. Another guy went 2-3 and got a 2nd and a third. He looked good technically in all but one match and was winning one match handily but got caught, but he ran out of gas big time in the second matches in each division. Other guy went 1-3 but he's only been training 3 months and he was in two of the matches and they were both close. He also ran out of gas a bit. He does quite a bit of weight training so he is going to modify what he's doing to fit grappling and BJJ. Gave me the itch to get back on the mats. If I can wing it there is a tournament in January and I am going to try and get ready for it and do at least Gi.
 
Tuesday 12/6/11
Shadow 2x3:00
Coaches drills 4x2:00
Thai pads 3@5:00



Wednesday 12/7/11
Hip circles, swings, dislocates
DE Squats. 2x8x45 2x45+light 2x2x85+light 6x2x106+light
DL 2" deficit 5x135 5x185 3x215 2x235 13x251
Step-ups 3x8,8,8x46.25's
Superset
1) GHR 3x8,8,15xBW
2) Fat Gripz Holds 3x28,28,30x55's
3) Ab Pulldowns 3x12,12,15x74.25
Conditioning circuit treadmill 7.0mph
1)axle cleans 3x4,4,4x106.5
2) sprints [email protected]@0%
 
Friday 12/9/11
Shoulder Complex, Dislocates
Bench 2x20x45 2x5x95 5x115 5x135 3x160 10x180
Superset
1) Pulldowns 10x70 4x15,15,15,17x142
2) Bench 3x12,14,15x151
Seated Lateral Raises 3x14,14,15x32.5's
Lever Bar 5x5 3x11,14,20x5

Conditioning Treadmill Circuit @7.0mph
1) 10-counts with Fat Gripz 2x5,5x30's
2) Inverted Rows 2x9,10xBW
3) Sprints [email protected] [email protected]@0%
 
Saturday 12/10/11

Gi drilling 1hr
No Gi drilling 1 hr

No live tonight. Wanted to get home to get to a wrestling tournament. Started a meal plan of sorts on Sunday. Higher protien, moderate carbs, lower/moderate fat, around 1900-2000 calories a day. Nothing very strenuous. I dropped 5 pounds this week. Saturdays is cheat day and I'm going to stick with this plan till it stops working. Planning on a tournament January 28th if the guy gives us a deal on price for taking so many people. If not may have to wait until February.
 
Sunday 12/11/11

Hip Circles, Swings, dislocates
Squats 2x8x45 5x95 5x115 5x135 3x185 3x215 14x245.5
Stiff Leg DL 8x135 3x9,10,13x176
Superset
1) Reverse Hypers 3x10,10,10x74
2) BB Shrugs 3x15,15,15x196
3) Ab Wheel 3x15,15,18xBW

Conditioning treadmill circuit 7.0mph
1) Log Cleans 3x5,5,5x113
2) Sprints [email protected] [email protected] mph

Went and watched Penn State Wrestling smash West Virginia. Also went and saw the High School team win our season opening tournament that we host. Finally back on track after some tough years.
 
Monday 12/12/11
Thai

Shadow 1x3:00
Coaches Drills 6x2:00
Pad work 3x5:00

Tuff. Little sick.

Tuesday 12/13/11
Shoulder Complex, Dislocates
DE Bench 2x20x45 3x45+minis 3x65+minis 6x3x82+minis
Military 8x45 5x85 3x105 3x120 10x133
Supersets
1) Croc Rows 8x40 4x13,15,15,15x66.75
2) Log Press 5x105 3x8,9,9x120
1) Pin Press 5x135 3x12,12,14x181 1.5" mats
2) Fat Gripz BB Curls 4x7,7,9,10x92
Treadmill Circuit @7.0mph
1) Pushdowns 2x13,13x70
2) Underhand Chins 2x6,7xBW
3) Sprints [email protected] [email protected]

Little tuff of a workout. The "diet" is I think the culprit. Weight is down a bit. I still feel pretty good. After tracking everything for over a week I seem to be right around 45% protein, 35% carbs, and 20% fat. Not too bad. I'm getting close to 200 grams of protein every day. I'd like to get closer to 50/30/20, but the weights coming off so I'm not changing anything until I hit a wall. I have got my new workout ready to go and am deciding on when to implement it. I am not sure whether to do it next cycle or wait one more. I'd like to do a little more, but until I have some mat space I'll have to make due with the current plan. Gi on Thursday and DL on Friday, Gi and No-Gi on Saturday.
 
Thursday 12/15/11
Bag work 3x4:00
Gi Drilling 1 hr
Live 3x2:00 real short tonight

Friday 12/16/11
Hip Circles, Dislocates
DE Box Squats 2x8x45 2x45+light 2x85+light 6x2x107+light
DL (2" Mats) 5x135 5x185 3x205 2x235 12x265.5
Step-ups 3x9,9,9x46.25
Superset
1) GHR 3x10,10,15x mini assist
2) Fat Gripz Holds 3x30,31,32 seconds x 55's
3) Ab Strap 3x12,12,17x74.5
Treadmill Circuit @7.0mph
1) Axle Cleans 3x4,4,4x107
2) Sprints [email protected] mph

Pretty good workout. Gi and No Gi tomorrow. I think I am going to try and Bench Sunday. I have a meeting after school and then I want to try and do a Thai workout after. That would free me up to go to wrestling practice at the HS and work with a few of our kids.
Bodyweight was down to 191.6 last night after practice. Cheat day tomorrow.
 
Sunday 12/18/11
Rotator Cuff, Dislocates
Superset
1) Bench 2x20x45 2x5x95 5x115 5x135 3x150 2x170 6x190
2) Pulldowns 8x70 4x15,16,17,19x143
Treadmill Circuit :40 seconds @6.0mph
1) Bench 3x12,12,13x125
Fatz Low pully wide 3x15,15,15x90
2) Seated Laterals 3x12,12,15x25's
DB Shrugs 3x10,10,10x60's
3) 10-Counts Man Makers 3x6,5,5x32.5's
4) Sprints :40/:20 [email protected]

After Practice yesterday I decided to switch my workout around a little earlier than I had planned. That's what accounted for the drop off in poundages on the accessory stuff. This is a pretty different workout than people are used to. I got it from Martin Rooney's work on lactic acid training, he calls it a hurricane workout. I modified it to adapt to my needs. For me it is my primary form of conditioning, at least for grappling. It gives me the most bang for the buck in terms of time spent vs results. I am still going to run the 5-3-1 movement to start and one assistance movement every workout, but all the accessory stuff will be in this form. It has served me well in the past so I think it will also now.

Here are a few of his examples:

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Maybe if anybody is interested I'll tape one of mine and put it up in a few weeks. (I have to get back in some shape first!!!)
 
Wednesday 12/21/11
Hip Circles, Swings, Dislocates
Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 2x235 10x260
Stiff Leg DL 8x135 3x9,11,14x176.5
Treadmill conditioning Circuit @6.1mph
1) Reverse Hypers 3x10,10,10x75
Ab Wheel 3x15,15,15xBW
2) Log Cleans 3x5,5,5,x114
Sit and Twist 3x20,20,20x10
3) Side Hurdle Jumps 3x6,6,6
4) Sprints :40/:20 [email protected]

Thai Workout
Shadow 1x3:00
Coaches Drills 5x2:00
Pad Work 3x3:00

Weight workout slipping a tad bit. Might have been an off day, but I think it is the weight loss. I'm going to see where the bodyweight is this weekend and decide what to do from there. I think I can keep making progress once I get it where I want and I up the conditioning a bit and get in better shape.
 
Thursday 12/22/11
Rotator cuff, dislocates
DE Bench 2x20x45. 3x45+minis. 3x65+minis. 6x3x83+minis
Military 8x45 5x85 5x110 3x125 7x140.5
Croc Rows 8x40 4x8,9,10,10x70
Treadmill Circuit @6.2mph
1) log Press 3x8,9,8x105
Fatz DB rows 3x12,12,12x30's
2) Floor press 3x8,8,8x135
Fatz BB curls 3x8,8,8x75
3) man maker rows 3x6,6,6x30's
4) sprints 3@:40/:[email protected]

Gi drilling 45 minutes
Gi live 4x3:00
 
Friday 12/23/11
Treadmill workout
3:00 warmup
4:[email protected]
4:[email protected]
5:[email protected]

Saturday 12/24/11
Bag work 3x3:00
Gi drilling :30 minutes
Gi Live 4x4:00
No Gi drilling :45 minutes
No Gi live 2x4:00

Not bad for having a small hangover to start. Bodyweight 191.0 after practice. Getting used to the Gi and actually using it some. I still can't get the chokes to work perfectly, but I can get them tight enough to use them to set up my sweeps.
 
Tuesday 12/27/11
Hip circles, swings, dislocates
DE squats 2x8x45 2x45+lights 2x85+lights 6x2x108+lights
DL 2" mats 5x135 5x185 3x205 3x235 2x255 10x280.5
Step-ups 3x10,10,11x46.25's
Treadmill circuit @6.3mph
1) GHR 3x8,8,10x mini assist
Ab Pulldowns 3x10,10,10x75
2) DB Cleans 3x6x50
Twists 3x22,22,22x10
3) box jumps 3x6,6,6xBW
4) sprints [email protected]

Gi drilling 1:00
Gi live 3x3:00

Got to go with a Renzo Gracie purple belt in from Chicago. Guy was tuff. I passed his guard with a butterfly pass, but he got my lapel from side and I had to address that and he put me back in half guard and eventually swept with it. Wish I had guys like that on a regular basis to roll with. I still need to get used to thinking about the Gi. I get moving and forget and the next thing I know they've got my lapel and I have to defend it. No Gi is so much easier. Haha.
 
Thursday 12/29/11
Rotator cuff, Dislocates
Bench 2x20x45 2x5x95 5x115 5x135 3x155 12x170.5
Pulldowns 8x70 4x15,16,18,20x144
Treadmill circuit @6.4mph
1) bench 3x12,13,15x125.5
Chins 3x4,4,4xBW
2) cable laterals 3x10,11,11x10
DB Shrugs 3x11,11,11x60's
3) fatz 10-counts 3x6,6,6x30's
4) sprints [email protected]@0%

Not bad considering I'm sick as ****. Hopefully it won't last long.
 
Monday 1/2/12
Hip circles, swings, dislocates
Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 15x235
45 degree hyper 3x25,25,25x10.5
Treadmill Circuit @6.6mph@0%
1) reverse Hypers 3x10,10,10x76
Ab Wheel 3x6,6,8x7 in chains
2) log cleans 3x5,5,6x115
Twists 3x24,24,24x10
3) front hurdles 3x8,8,8x 2 hurdles
4) sprints [email protected]@0%

Okay workout. Still sick. I have to get this out of my system.
 
Wednesday 1/4/12
Dislocates, rotator cuff
DE Bench 2x20x45 3x45+mini 3x65+mini 6x3x85+mini
Military 8x45 5x75 5x95 3x115 12x126
CS Rows 10x225 4x13,13,10,10x256
Treadmill Circuit @6.8mph
1) Log Press 3x8,9,9x105.5
CS Rows 3x8,9,9x185
2) Reverse Band Press 3x12,12,12x155
Fatz DB Curls 3x8,8,8x35's
3) Man maker rows 3x6,6,8x30's
4) Sprints [email protected]@0%

Not bad. Still sick.
 
Friday 1/6/12
Hip circles, swings, dislocates
DE Squats 2x8x45 2x45+light bands 2x85+light 6x2x109+light
DL 2.5" deficit 5x135 5x185 3x225 15x253
One leg squats 3x8,10,10x25
Treadmill circuit @6.8mph@0%
1) GHR 3x8,8,12xmini assist
Ab Strap 3x10,11,12x75
2) axle cleans 3x4,4,5x107.5
Twists 3x26,26,26x10
3) box Jumps 3x6,6,7xBW
4) sprints [email protected]@0% incline

Not bad, particularly on the DL's. I also worked on better cleans with the axle. I had planned on broad jumps for this day, but there simply isn't enough room in the new gym for them. Went to coach wrestling afterwards. Won our home meet pretty convincingly. Still had a lot of mistakes to work on. Gi and no Gi today.
Weight is going down again after the holidays, 190.4 Thursday after rolling.
 
Saturday 1/7/12
Gi drilling 1 hr
No Gi drilling 1 hr
Live 2@6:00 no Gi 3@6:00 Gi.

Weighed out today at 188.4. Today was a cheat day and had BBQ chicken and ribs with fries and iced tea. Feeling good and actually moving well. Found out that our instructor at the home gym basically said I'm testing for blue in may. I don't know? I still don't have all this gi stuff down and I don't think he knows I only have one stripe. We shall see. I feel like I'm only one good bump in the head away from wearing a helmet and riding the short bus to school when I'm wearing the Gi.
 
Sunday 1/8/12
Shoulder complex, dislocates
Bench 2x20x45 2x5x95 5x115 3x140 3x160 10x180.5
Pulldowns 10x75 4x15,17,20,20x145
Treadmill circuit @7.0mph
1) bench 3x12,14,15x126
Chins 3x4,4,5xBW
2) cable laterals 3x11,12,14x10.25
DB Shrugs 3x11,12,12x60's
3) 10 counts fatz 3x6,6,7x30's
4) sprints [email protected]

Average workout, but conditioning is improving a good bit. Benched today so I could go to wrestling practice tomorrow, also to take advantage of a bit of a re-feed yesterday.
 
Tuesday 1/10/12
Treadmill Workout 3:00 warmup
6:[email protected] 6:[email protected] 6:[email protected] 3:[email protected] @0%
Thai workout
Shadow Boxing 3:00
Coaches drills 4x2:00
Thai Pads 3x3:00


Wednesday 1/11/12
Hip Circles, Swings, Dislocates
Squats 2x8x45 5x95 5x115 5x135 3x185 3x225 13x247.5
45 Degree Hypers 3x12,13,15x20
Treadmill Circuit @7.1mph@0%
1) reverse Hypers 3x10,10,10x77
Ab Wheel 3x7,7,11x7chains
2) Log Cleans 3x5,5,8x116
Twists 3x28,28,28x10
3) Side jumps 3x6,6,8x2 Hurdles
4) Sprints [email protected]@1% incline

Not bad at all. Squats and DL's still climbing well even though the bodyweight is coming down. Had a home match tonight and beat a local ri-val tonight on criterion, and we did it with two starters out with Ringworm. Gi tomorrow and Friday I'm going to try and get to wrestling practice and actually workout instead of just coach. I may try and hit upper body tomorrow also so i am off Friday to get to practice.
 
Thursday 1/12/12
Shoulder complex, dislocates
Bench 2x20x45 3x45+minis 3x65+minis 6x3x86+minis
Military 8x45 5x85 3x105 3x120 9x133.5
CS Rows palms facing 8x225 4x12,13,14,15x235
Treadmill circuit @7.2mph
1) log press 3x9,9,9x106
CS rows fat Gripz 3x9,9,11x186
2) reverse band press 3x12,12,13x155.5
Fatz DB Curls 3x8,8,9x35's
3) man maker rows 3x6,7,10x30's
4) sprints [email protected]@1%incline

Little off on the OHP. Everything else good.

Gi rolling 10minutes
Gi drilling 1:00
Position rolling 10x1:00
Gi live 2@5:00

Wrestling practice tomorrow hopefully. I have a feeling I'm going to be pretty sore. Bodyweight at 187.6. It's coming off nicely.
 
Friday 1/13/12
Wrestling practice
Just drilled for about an hour. Nice and easy.

Saturday
Gi drilling 45 minutes
Gi live 3x5:00
No Gi drilling 45 minutes
No Gi live 3x5:00

Not bad. Weight at 186.0 after practice. I may try and hit a treadmill workout tonight. We will see how my hips feel later.
 
Sunday 1/15/12
Hip circles, swings, dislocates
DE squats 2x8x45 2x45+light 2x85+light 6x2x110+light
DL (2.5" mats) 5x135 5x185 3x215 2x245 13x268
One leg squats 3x10,10,12x25
Treadmill circuit @7.3mph @0%
1) GHR 3x8,8,13xMini assist
Ab strap .x10,11,13x75.25
2) DB Cleans 3x8,8,8x50.5
Twists 3x30,30,30x0
3) box jumps 3x6,6,8xBW
4) sprints [email protected]@1.5% incline
 
Tuesday 1/17/12
Rotator Cuff, Dislocates
Bench 2x20x45 5x95 5x115 5x135 3x150 2x170 6x190.5 2x1,1x190.5+ 7 in chains
Pulldowns 10x75 4x15,19,20,20x146
Treadmill Circuit @7.4mph @0%
1) Bench 3x13,15,15x126.5
Chins 3x4,4,6xBW
2) Cable Laterals 3x11,13,14x10.5
DB Shrugs 3x11,13,14x60's
3) 10-counts 3x6,6,9x31.25's
4) Sprints [email protected]@2.5%

Conditioning is going well. Finally hit a wall on bench. I got 12 full cycles in so I consider it a success to get that far. I think it is mostly due to the weight cut, so I'm pretty happy. I didn't seem to fall off too much just more a case of progress halting. I am resetting my maxes on both bench and OHP and starting over. Squat and DL are still going strong so I'm sticking with the current progressions. Gi tonight. Anxious to see what my weight is.
 
Wednesday 1/18/12
Treadmill workout 3-4-5-6 warmup
6:[email protected]
6:[email protected]
6:[email protected]
1:[email protected]

Thursday 1/19/12
Hip Circles, swings, dislocates
Squats 2x8x45 5x95 5x115 5x135 5x185 3x205 2x235 10x261.5 2x1,1x275 pretty easy
45 Hypers 3x14,14,17x20.25
Treadmill circuit @7.5mph
1) reverse Hypers 3x10,10,10x78
Ab wheel 3x7,8,13x7 chains
2) log cleans 3x5,6,8x117
Twists 3x32,32,32x10
3) front hurdles 3x8,8,10x2 hurdles
4) sprints [email protected]@2.5% incline

Going to miss grappling tonight because of snow. I wanted to go but the wife was complaining. Missing is gonna hurt. I was right on target to make weight, but now I'll have to adjust. Sucks. Roads aren't even that bad.
 
Monday 1/23/12
Rotator cuff, dislocates
DE Bench 2x20x45 3x45+minis 3x65+minis 6x3x87+minis
Military (with choked minis) 8x45 5x65 3x75 11x85
CS Rows palms facing 8x225 4x12,13,14,18x235.5
Treadmill circuit @7.5mph
1) log press 3x9,9,10x106.5
CS Rows fatz 3x9,9,13x187
2) reverse band bench 3x12,12,14x156
Fat Gripz db curls 3x8,9,10x35's
3) man maker rows fatz 3x6,8,10x30's
4) sprints [email protected]@2.5% incline

Decent workout. I'm switching up military to using the minis. I've had good success with it in the past. I missed practice on Saturday again thanks to a foot of snow. DL tomorrow and also Gi practice. I may even try to get over for another roll on Thursday, we'll have to see.
 
Tuesday 1/24/12
Hip Circles, Swings, Dislocates
DE Squats 2x8x45 2x45+lights 2x85+lights 6x2x111+lights
DL 2.5" mats 5x135 5x185 3x225 2x255 12x273 (misload, was supposed to be 283) 2x1,1x315 Pretty easy.
One leg Squats 3x8,8,8x27.5
Treadmill Circuit @7.5mph
1) GHR 3x6,6,6xBW finally no assistance
Ab Pulldowns 3x10,11,14x75.5
2) Axle Cleans 3x4,5,5x108
Twists 3x34,34,34x10
3) Box Jumps 3x6,6,9xBW
4) Sprints [email protected]@2.5% incline

Decent workout. DL are feeling good despite the misload. Finaly did GHR's without help. Took a little under a year.

For the cycle: Estimated max new working max
Bench 228 180 reset
Squats 349 276.5
Military 174 90+minis
DL's 382 299
 
Grappling tournament report:

UGC in Hamburg PA

Weighed in at 179.0 but got bumped up to 180-190lbs anyways. They did no gi first which was unusual. First match was a real good grappler/wrestler that I've seen before. He was a purple belt. I pulled guard and had a sunset drop sweep, but it ended in a scramble and I didn't get any points out of it. I thought I should have at least gotten an advantage since I ended on top. I secured an arm and trapped it behind his back but could not get his guard open for like two minutes. They stood us up again and he shot just as I pulled guard so I was down 2-0 on the takedown. I eventually got to half guard lockdown and tried to secure old school. I got close a few times but couldn't get it, so I changed to dogfight, limp-armed, beat his granby and got the sweep. We got into another scramble after I left an arm out, like a dummy, and I ended up with a north south choke on him. It didn't tap him but took enough out of him to allow me to do a funky step over straight into mount for 4 and a 6-2 win.
Second match was a Renzo Gracie guy, I was told he was a pretty good brown belt. I took a shot and after some whizzer and hip to hip fighting he pulled guard but I was deep enough I got 2. We got into half guard with a knee shield and I sat back to an achilles lock. I had it tight and I could have sworn it was gonna go, but it didn't and after a scramble he got side mount. Down 3-2. I got to lockdown and tried for old school but he was so tall it wouldn't go. I switched to dogfight again and after another hip to hip fight i sat him down for a sweep, up 4-3. I then passed him with a butterfly pass. He got guard back while I was looking for mount, up 7-3. I should have stalled it out and won, but being hardheaded I wanted 1 more pass before I finished and i got caught pulling and arm for a double under sweep. He caught the armbar and I tapped. Truth be told if I had been in better shape I know I would have beaten him, he was cooked. 2nd place 170-190 advanced.
Gi I was in white belt. I pulled guard and had a quick sweep. I then had a butterfly pass but only got to half guard so I switched to instep pass and hit the side, up 5-0. I went for mount, but got hipped over by surprise. I was able to pull his arm across by the sleeve as we went over and we ended up in gift wrap position. I was going to try the gift-wrap sweep, but as I turned for it he pushed his arm away from his body and I hipped a leg over for arm bar. I popped my head and gave his sleeve a tug and he tapped pretty quickly. In the finals I rolled with a team mate. and we went relatively easy. 1st place Gi white belt.
I will get in a little better shape for the next one and I need to be a little stronger (in terms of muscular endurance) for these new weight divisions. I was still stronger than any of my opponents, but it wasn't by as wide a margin as I was used to. Having to cut weight and also missing those last two practices definitely hurt a little. I'd really like to get in good form and roll with that brown belt again.
I am super sore, to the point I am hobbled a little, so I probably won't do anything until like Wednesday.
 
Friday 2/3/12
Rotator cuff, dislocates
Bench 2x20x45 5x95 5x115 5x135 12x153
Chins 5x5,5,5,5,5xBW
Treadmill Circuit @[email protected]% incline
1) Bench 3x8,8,9x130
Chins 3x5,5,5xBW
2) Standing Laterals 3x12,12,14x30's
DB Shrugs 3x11,13,1x60's
3) 10-counts fatz 3x4,4,4x32.5's
4) Battle Ropes 3x20 seconds

Band Pushdowns 3x50,40,35xMicri-mini

Tough workout. I got major sick Tuesday, I even had to leave work and I didn't go back until yesterday. I lost 8lbs in 36 hours. Sucked big time. I got a set of battle rope at the tournament and I'm going to start using them instead of sprints on upper days. Ho[efully in the summer I can get to swinging a sledge every other workout. I added chins back in and I'm going to slow walk them as long as the shoulder is feeling good. I miss my chins.
 
Saturday 2/4/12
Gi drilling. 1 hour
Gi live 2x3:00
No Gi drilling 1 hour

Taking it a little easy today. Back to normal grind starting this week. Squats tomorrow.
 
Monday 2/6/12
Hip circles, swings, dislocates.
Squats 2x8x45 8x115 5x135 5x185 3x215 10x235
SSB GM's 8x65 3x8,9,16x115.5
Fat lever bar 8x5 3x12,17,20x5
Treadmill circuit @[email protected]% incline
1) Reverse Hypers 3x10,10,10x80
Ab Wheel 3x7,8,18x7 chains
2) log cleans 3x5,7,8x117.5
Twists 3x16,16,16x20
3) side hurdle jumps 3x6,8,8x2 hurdles
4) Sprints [email protected]@2.5%

Mediocre at best. I knew it would be. I lost a full notch on my belt, maybe a little more and it showed in the squats. Not too worried but hopefully get some back. I'm back on my eating plan as of today. I'm going to up protein to 250 or so a day and keep carbs about the same, hopefully this will help. I also started glutamine Friday, 15-20 grams on workout days, 10 grams on non-workout days. My plan is to try and ramp up assistance work a fair bit these next two cycles so I have a good base for this spring, then
make a solid push on my main 4 for the late spring and early summer. I'd still like to make my yearly goals even with a drop in BW of 8-10 lbs. I think it is doable if I can monitor my food intake properly and I don't end up working myself to death this summer. If I can ride at a slightly lower body fat I should be able carry close to the same LBM as this fall. Bodyweight after being sick and making weight last weekend was a very flat 184 on Saturday.
 
Wednesday 2/8/12
Rotator cuff, dislocates
DE Bench 2x20x45 3x45+minis 3x65+minis 6x3x87+minis
Military 8x45 5x45+minis 5x65+minis 15x76.5+minis
CS Rows palms down 8x225 4x12,13,13,13x250
Treadmill circuit @[email protected]%
1) log press 3x6,6,6x110
CS Rows Fatz 3x8,8,8x195
2) Dips 3x12,12,15xBW
Fatz BB curls 3x8,8,9x76.5
3) man maker rows 3x6,6,6x35's
4) sprints [email protected]@2.5%
 
Friday 2/10/12
Hip Circles, Swings, dislocates
DE Squats 2x8x45 2x45+light 2x2x85+light 8x2x112+light bands
DL (off 3" mats) 5x135 5x185 5x225 15x255
Lunges 3x6,6,6x45's
Treadmill Circuit @[email protected]% incline
1) GHR 3x6,6,7xGHR
Ab Strap 3x10,13,15x76
2) DB Cleans 3x6,6,6x55
Band Rotations 3x8,8,8x double micro
3) Box Jumps 3x6,6,10xBW
4) Sprints [email protected]@2.5%

Band GM's 2x20,30x Lights 20xMedium

Not too bad. I've added in more calories, about 500 or so a day, about half protein, half carbs, see if it does the trick for some lean strength and a tad bit of BW. Venison marinaded in Guinness. Adding a tad of volume on two workouts. Band pushdowns on bench and band GM's on DL day. Hoping to up the assistance a tad over the next two cycles. Also contemplating my first run of chemical enhancements, not sure yet though. If I do it won't be until I get a lot closer to some of my old PR's. We'll see. I am going to get some blood work done in a few weeks. I'm curious to see how all the years of serious weight cutting and maintaining low body-fat for sustained time has affected my test levels. I keep seeing all these old wrestlers and advanced age fighters with slightly messed up HPTA systems so I'm curious. I cut for basically 10 years with time off only after events, and I guess technically I'm now middle aged.
 
Saturday 2/11/12
Gi drilling 45 minutes
Gi live 3x4:00
No Gi drilling 30 minutes

Bailed a little early on drilling no Gi and live. I tweaked my knee drilling takedowns. Fine today, so it was just a ding.

Sunday 2/12/12
Rotator cuff
Bench 2x20x45 8x95 5x115 3x135 3x155 12x162
Chins 5x5,5,6,6,7xBW
Treadmill circuit @[email protected]%
1) Bench 3x8,8,15x130.5
Chins 3x5,5,6xBW
2) Standing Laterals 3x15,15,17x30's
DB Shrugs 3x11,14,15x61.25's
3) 10-count pushups 3x4,4,5x32.5's
4) Sprints [email protected]@2.5%

Band pushdowns 3x30,30,30xMini
 
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