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5/3/1 and Grappling 4 fun Log

Wednesday 2/15/12
Hip circles, swings, dislocates
Squats 2x8x45 5x115 5x135 5x185 3x225 10x250
SSB GM's 8x85 3x12,12,15x116.5
Fat lever bar 8x5 3x14,18,20x5
Treadmill circuit @[email protected]%
1) Reverse Hypers 3x10,10,10x81
Ab Wheel 3x10,12,15x7 in chains
2) Bag Flips 3x6,6,6x110 bags
Twists 3x18,18,18x20
3) Front hurdles 3x8,9,10x2 hurdles
4) sprints [email protected]@2.5%
3 minutes rest
Band GM's 3x15,15,15x green

Decent workout. Wrestling match tomorrow and off work Friday and Monday. I'm going to miss Gi tomorrow for the match, but I'll still get in Saturday. I'll actually miss next Saturday for districts but then I should be solid 2-3 times a week. Gotta get my **** together, I want to do another UGC tournament in april and hopefully run into that same guy again that beat me in no Gi.
 
Friday 2/17/12
Rotator Cuff
DE Bench 2x20x45 3x45+40 3x65+40 3x85+40 8x3x105+40
Military 8x45 5x45+mini 3x65+minis 3x75+mini 15x81+mini
CS Rows (Palms Down) 8x225 4x13,13,14,15x250.5
Treadmill Circuit @[email protected]%
1) Log Press 3x6,6,6x110.5
CS Rows Fatz 3x8,8,12x196
2) Mid Grip 4 board Press 3x10,11,14x135
Fatz BB Curls 3x8,8,10x76
3) Inverted Rows 3x8,8,8xBW
Dips 3x8,8,8xBW
4) Sprints [email protected]@2.5%

Not a bad workout. Gi and No Gi tomorrow. Weight is staying right around 190 and I'm feeling pretty good.
 
Saturday 2/18/12
Gi drilling. 45 minutes
Gi live 3x5:00
No Gi drilling 30 minutes
No Gi live 2x5:00

Bodyweight 183.6. Little low. Cheat day today. I'm getting either a box of fudge stripes or a box of pop tarts, and a half gallon of chocolate milk. I've also decided on a nice size lay down freezer and filling it with venison. I'll wait for one to wander into our orchard this summer. I can't afford 96% beef anymore and I can only eat so much chicken.
 
Sunday 2/19/12
Hip circles, swings, dislocates
DE Squats 2x8x45 2x45+light 2x65+light 2x85+light 8x2x113.5+light
DL (3" mats) 5x135 5x185 3x225 2x250 13x270
Lunges 3x6,6,8x45's
Treadmill circuit @[email protected]%
1) GHR 3x6,6,9xBW
Ab strap 3x10,14,15x76.25
2) Axle cleans 3x5,5,5x108.5
Band Rotations 3x8,9,9xDouble micro
3) Box Jumps 3x8,8,8xBW
4) Sprints [email protected]@2.5%

Band GM's 3x16,16,16xGreen
Some grip stuff for fun.
 
Monday 2/20/12
Rotator Cuff
Bench 2x20x45 8x115 5x135 3x155 12x171
Chins 5x5,5,6,7,9xBW
Treadmill Circuit @[email protected]%
1) Bench 3x9,11,15x131
Chins 3x5,5,7xBW
2) Standing Laterals 3x12,12,15x32.5's
DB Shrugs 3x11,15,15x62.25's
3) 10 count Fatz 3x4,6,6x32.5's
4) Sprints [email protected]@2.5%
3 minutes rest
Band Pushdowns 3x31,31,31xMini

Decent workout. Feeling pretty decent. I think that the meal plan and really monitoring things has helped a great deal. I feel like I'm gaining strength while maintaining body fat and perhaps even lowering it a tad. Weighed 188.0 at wrestling practice today. Moved bench to today so that I could get to wrestling practice tomorrow and Wednesday since we have districts this weekend. I am also going to miss Gi on Thursday. I forgot but Thursday is my daughter's birthday dinner.
 
Thursday 2/23/12
Hip circles, swings, dislocates
Squats 2x8x45 5x115 5x135 5x185 3x210 2x240 9x265 1x285
SSB GM'S 8x85 3x12,15,20x117
Fat lever bar 8x5 3x15,20,20x5

That's it for today. It's the daughters 7th birthday and we are having a dinner for her. Districts this weekend so no workout until Sunday or Monday.
 
Sunday 2/26/12
Rotator Cuff
DE Bench 2x20x45 3x45+40 3x65+40 3x85+40 8x3x105+40
Military 8x45 5x45+minis 5x65+minis 3x75+minis 15x85.5+minis
CS Rows Palms Down 8x225 4x13,14,15,15x251
Treadmill Circuit @[email protected]%
1) Log Press 3x6,6,6x111
CS Rows Fatz 3x9,9,13x196.5
2) Mid Grip 4-boards 3x11,12,15x136
Fatz BB Curls 3x8,9,10x76.5
3) Dips 3x9,9,10XBW
Inverted Rows 3x8,8,9xBW
4) Sprints [email protected]@2.5%
 
Tuesday 2/28/12
DE Squats 2x8x45 2x45+light 2x75+light 2x95+light 8x2x115+light
DL 3" mats 5x135 3x185 3x225 2x255 11x285
Lunges 3x7,8,9x45's
Treadmill circuit @[email protected]%
1) GHR 3:x6,6,11xBW
Ab strap 3x10,15,15x76.5
2) Axle sumo DL 3x6,6,6x160
Band Rotations 3x9,9,9xDouble Micro
3) Box Jumps 3x8,8,9xBW
4) Sprints [email protected]@2.5%
3 minutes rest then
Band GM'S 3x17,17,17xGreen
Gi grip stuff 3 sets

Pretty good workout. Back was cooked afterwards. Still is. I plan to Bench Thursday and then I'm off until Sunday or Monday. We have regionals this week and 8 kids going. I'd like to see three make it to states. One kid should go unless he chokes, two others have a good shot, I'd say even 50/50. Both would need an upset, but not a big one. Both of their semi's matches are very winnable. I'd like to see three go, it would be helpful in the rebuilding process of our program, plus they are good kids and I'd like to see them make it.
 
For the cycle: Estimated max new working max
Bench 239 182 reset
Squats 344 280
Military 128 95+minis
DL's 389 310 no mats

Bench tomorrow start of cycle #14. Feeling good. I was thinking of buying that Rotatoreliever. Anybody have any experience with it? I normally wouldn't even look at stuff like that, but the guys on Elitefts.com are advertising it and seem to think that it is useful. Only thing is that it is pretty pricey ($130). Any opinions?
 
Thursday 3/1/12
Rotator Cuff
Bench 2x20x45 8x95 5x115 5x135 16x155
Chins 5x5,5,6,8,10xBW
Treadmill Circuit @[email protected]%
1) Bench 3x10,13,15x131.5
Chins 3x5,5,8xBW
2) Seated Laterals 3x15,17,18x25's
DB Shrugs 3x8,8,8x70's
3) 10-counts Fat Gripz 3x6,6,6,x32.5's
4) Sprints [email protected]@2.5%

Band Pushdowns 3x32,32,32xMini
Band Face Pulls 1 set x mini

Pretty solid workout. Lower back and glutes are still really sore from Tuesday. I'm off until Sunday or Monday.
 
Monday 3/5/12
Hip circles, swings, dislocates
Squats 2x8x45 8x115 5x135 5x185 3x210 14x238
Stiff DL 8x135 3x12,12,15x177.5
Fat lever bar 8x5 3x17,20,20x5
Treadmill circuit @[email protected]%
1) Reverse Hypers 3x10x82
Ab Wheel 3x11,14,15x7 chain
2) Log Cleans 3x4,4,4x120
Ab twists 3x20x20
3) side hurdles 3x8,8,9x2 hurdles
4) sprints [email protected]@2.5%
3 minutes rest
Band GM's 3x18xGreen
Gi grip work.

Pretty good workout. Smashed my leg walking into the gym. Hurt like a bitch. Then smashed the back of my head into the bar while picking up some plates, that one really hurt. Now I have a sore thigh and a bump on my head. WTF??!!
Wrestling is over for me. We had one state qualifier, but a hell of a good year as a team, 15-2. First winning season since 2002. Hopefully this will start the rebuilding process. We had a great tradition and like 40 seasons with winning records in a row until things fell apart a few years ago thanks to a disastrous coaching change. I think we are headed in the right direction now for the long road. The community is back in the game and that is usually a great sign.
 
Tuesday 3/6/12

Shadow boxing 1x3:00
Coaches drills 4x2:00
Thai pads. 3x3:00

Nice and easy.

Wednesday 3/7/12
Rotator cuff
DE bench 2x20x45 added 47 in chains. 3x45 3x65 3x85 8x3x105
Military 8x45 added minis 5x85 5x65 5x75 16x85
Croc's 8x50 4x10,11,12,15x70
Treadmill circuit @[email protected]%
1) Log press 3x6x111.5
Fatz DB rows 3x12,12,14x30's
2) skulls 3x10x75
Fatz DB Curls. 3x8,10,10x35's
3) Dips 3x10,11,12xBW
Inverted rows 3x8,9,10xBW
4) sprints [email protected]@2.5%
 
Thursday 3/8/12
Gi
Just live 8x5:00
Felt pretty good considering I was off the mats 3 full weeks for wrestling.

Friday 3/9/12
Hip circles, swings, dislocates
DE squats 2x8x45 added light bands 2x45 2x65 2x85 2x105 8x2x115.5
DL floor 5x135 5x185 3x235 2x255 15x268
Step-ups 3x8x47.4's
Treadmill circuit @[email protected]%
1) GHR 3x6,6,12xBW
Ab strap 3x11,15,15x76.75
2) axle cleans 3x5x110
Band rotations 3x9,9,10xMicro
3) box Jumps 3x4x7chain
4)sprints [email protected]@2.5%

No extra today, going out and getting loaded and stuffing myself with bar food. Good night.
 
Monday 3/12/12
Rotator cuff 15x5
Bench 2x20x45 5x95 5x115 5x135 3x155 15x164
Chins 5x5,5,6,10,11xBW
Treadmill Circuit @[email protected]%
1) Bench 3x10,14,15x132.5
Fatz Pulldowns 3x12x90
2) seated laterals 3x12,13,14x27.5's
DB Shrugs 3x8,8,9x70's
3) 10-counts 3x4x35's
4) Sprints [email protected]@2.5%
3-minutes rest
Bands Pushdowns 3x33xMini
Band Complex 3circuits with mini

Not bad. Going to try and get to a BJJ practice tomorrow since I missed Saturday thanks to a massive hangover. I haven't put down that much booze in a while. A curse upon the houses of Guinness ,Jameson, and Smithwicks. Must be why the call Ireland, Disneyland for adults.
 
Tuesday 3/13/12
Thai pads 3x3:00
Gi drilling 1hour
Gi live 2x5:00

Wednesday 3/14/12
Hip circles, swings, dislocates
Squats 2x8x45 8x115 5x135 5x185 3x225 13x252
SLDL 8x135 3x12,15,15x178
Lever bar 5x5 3x18,20,20x5
Treadmill circuit @[email protected]%
1) reverse hypers 3x10x83
Ab wheel 3x15x7 chains
2) bag flips 3x6,6,7x110 bag
Twists 3x22x20
3) front hurdles 3x8,10,10x2 Hurdles
4) Sprints [email protected]@2.5%
3 minutes rest
Band GM's 3x19xGreen
Gi grip 3 sets

Gi tomorrow. All live after warmups.
 
Thursday 3/15/12
Gi live about 8x5:00

Friday 3/16/12
Rotator cuff
DE bench 2x20x45 added 47 in chains 3x45 3x65 3x85 8x3x105.5
Military 8x45 added minis 5x45 5x65 5x80 14x90
Croc Rows 8x50 4x10,11,14,15x70.5
Treadmill circuit @[email protected]%
1) log press 3x6x112.5
Fatz DB rows 3x13,14,15x30's
2) skull Crushers 3x10,12,12x76
Fat DB curls 3x6,6,8x37.5's
3) dips 3x10,12,12xBW
Inverted rows 3x10xBW
4) Sprints [email protected]@2.5%
 
Saturday 3/17/12
Thai pads 3x3:00
Gi Drilling about 45 minutes
Gi live 3x5:00
No Gi drilling about 30 minutes
No Gi live 2x3:00
 
Monday 3/19/12
Hip circles, swings, dislocates
DE squats 2x8x45 added light bands 2x45 2x75 2x100 8x2x116
DL 5x135 5x185 3x225 2x255 14x283.5
Step-ups 3x8,10,11x47.5's
Treadmill circuit @[email protected]%
1) GHR 3x6,7,12xBW
Ab strap 3x12,15,15x77
2) sumo axle 3x6,6,7x165 1" plates double over
Band rotations 3x10xDoubled micro
3) box jumps 3x4,4,5x7 chain
4) sprints [email protected]@2.5%
 
Wednesday 3/21/12
Rotator cuff
Bench 2x20x45 8x95 5x115 5x135 3x160 12x173
Chins 5x5,5,7,10,11xBW
Treadmill circuit @[email protected]%
1) Bench 3x10,15,15x133
Fatz pulldowns 3x15x91
2) seated laterals 3x12,15,16x27.5's
DB shrugs 3x8,9,9x70's
3) 10-counts 3x4,4,6x35's
4) Sprints [email protected]@2.5%
3 minutes
Band pushdowns 3x34xMini
Face pull circuit 4 circuits with mini

Looking at another tournament april 21st in Hamburg again. Hoping to get my hands on that same brown that tapped me last time.
 
Thursday 3/22/12
Gi drilling. About 30 minutes of basic chokes
Gi live 10x5:00

Good workout. Moving pretty well although the competition in the room is a little limited. Finished my first bow and arrow choke and actually pulled it on top and rolled into it.
I was scheduled to squat today, but I had possibly the worst week of work I've ever had, so I'm going out for bar food and Guinness and then arena football.
We have a purple belt coming up from the mother school for Gi tomorrow to teach so I'm going to take it real easy tonight. Also got 2 tournament possibilities, april 21st in hamburg, PA and east stroudsburg, PA on may 7th. I'd like to do both but I'm not sure I can afford that.
 
Saturday 3/24/12
Gi drilling 1 hour
No Gi drilling 1 hour
No Gi live 6x5:00

Got to roll with a purple that came and taught classes from the mother school. I matched up pretty well no Gi. I really wanted to roll Gi with him, but it didn't happen. I want to see and feel what those advanced guys do with my Gi. I think that is work that I need.

Sunday 3/25/12
Treadmill sprints 40/20 on/off
Warmup 3 minutes
[email protected]@2.5%
[email protected]@2.5%
[email protected]@2.5% [email protected]@2.5%

2 minutes rest between m
 
Monday 3/26/12
Hip circles, swings, dislocates
Squats 2x8x45 8x115 5x135 5x185 3x225 3x245 11x266
Stiff DL 8x135 3x13,15,15x178.5
Fat lever bar 2x5x5 3x19,20,20x5
Treadmill circuit @[email protected]%
1) reverse Hypers 3x10x84
Ab wheel 3x5x14 chains
2) log cleans 3x4,5,5x121
Twists 3x24x20
3) side hurdles 3x8,10,10x2 hurdles
4) sprints [email protected]@2.5%

Not bad. Skipped extra work tonight. We have the wrestling banquet. Going to get and extra roll in tomorrow in the Gi. I may start teaching an additional no Gi class on Thursday's starting this week or next. I'll have to see how my wife's schedule shakes out first.
 
Wednesday 3/28/12
Rotator cuff
DE bench 2x20x45 3x45+47chains 3x65+47 chains 3x85+47chains 8x3x106+47 chains
Military 8x45 added light bands 5x45 5x65 5x75 3x85 13x95
Crocs 8x50 4x10,13,15,15x71
Treadmill circuit @[email protected]%
1) log press 3x6x113
Fatz DB rows 3x12x32.5's
2) skulls 3x12,12,14x77
Fatz DB curls 3x6,6,8x37.5's
3) Dips 3x10,14,16xBW
Inverted rows 3x10xBW
4) Sprints [email protected]@2.5%
 
Friday 3/30/12
Hip circles, swings, dislocates
DE squats 2x8x45 added light bands 2x45 2x75 2x100 8x2x117
DL 5x135 5x185 5x225 3x255 2x285 12x300
Step ups 3x6,6,8x50's
Treadmill circuit @[email protected]%
1) GHR 3x6,8,12xBW. Tuff as ****
Ab strap 3x8x81
2) axle cleans 3x5x111
Band rotations 3x10xDouble micro
3) box jumps 3x4,4,6x7chains
4) sprints [email protected]@2.5%

Pretty decent. Going back to Hamburg in April for another go at that brown belt. Upping conditioning and going to monitor the diet a tad more. Also, a guy and I decided we are going to buckle down hard this summer and try to find a big tournament to hit. Hopefully a Grapplers quest or something out in Jersey. My run in the open is about over so I'd like to try a big advanced tournament or two before I'm confined tongue masters division permanently.
 
Sunday 4/1/12
Rotator cuff
Bench 2x20x45 8x95 5x115 5x135 3x145 18x156.5
Chins 5x5,5,9,10,12xBW
Treadmill circuit @[email protected]%
1) Bench 3x13,15,15x134
Pulldowns 3x15x92.5
2) cable laterals 3x12,14,15x10.75
DB shrugs 3x8,9,10x70's
3) 10-counts 3x4,5,6x35's
4) sprints [email protected]@2.5%
3 minutes
Band pushdowns 3x35xMini
Band row complex 4 circuits

Good workout. I seem to be getting stronger and in better shape. Bodyweight staying steady at around 185-187.
 
Wednesday 4/4/12
Hip circles, swings, dislocates
Squats 2x8x45 8x115 5x135 5x185 5x215 16x240.5
SSB GM's 8x85 3x14,18,20x117.5
Lever bar 2x5x5 3x6,6,8x6.25
Treadmill [email protected]@2.5%
1) reverse Hypers 3x10x85
Ab wheel 3x5,5,7x14 chains
2) bag flips 3x6,6,8x110 bag
3) SSB squats 3x6x115
4) sprints [email protected]@2.5%
 
Thursday 4/5/12
Rotator cuff
DE Bench 2x20x45 Added minis 3x45 3x65 8x3x87.5
Military 8x45 Added minis 5x45 5x65 5x75 17x87
CS Rows palms facing 10x225 4x15x236
Treadmill circuit @[email protected]%
1) Log Press 3x6x113.5
CS rows 3x9,12,15x187.5
2) reverse band bench 3x13,15,15x156.5
Fatz BB curls 3x8,10,10x77
3) dips 3x11,15,16xBW
Inverted rows 3x10,11,11xBW
4) Sprints [email protected]@2.5%

Gi live 10x5:00 matches.
 
Monday 4/9/12
Hip circles, swings
DE squats 2x8x45 added light bands 2x45 2x75 2x100 8x2x118
DL 1/2" mats 5x135 5x185 3x225 3x250 16x270
One leg squats 2x9,10x27.5 1x8x30
Treadmill circuit @[email protected]%
1) GHR 3x8xBW
Ab strap 3x8,8,9x81.25
2) axle sumo 3x6,6,8x170
Band rotations 3x6xmini
3) box jumps 3x4,5,6x7 chain
4) Sprints [email protected]@2.5%

Gi grip 2x30's

Not bad. Having some trouble with my left wrist when I am using a fat bar or fat Gripz for a pulling movement. Almost feels like Carpal Tunnel. GHR have definitely stalled. I am going to go To doing them with hands down by my sides and really ramp up the reps, or I may go back to a mini band assist for a while.
Bench and practice tomorrow. Got another lead on a possible gym location, but I'm having money problems all the sudden. The wife cannot seem to find a job and unemployment doesn't pay the bills.
 
Tuesday 4/10/12
Rotator cuff
Bench 2x20x45 8x95 5x115 5x135 3x155 15x165.5 2x2x184
Chins 5x5,5,10,11,13xBW
Treadmill circuit @[email protected]%
1) Bench 3x15x135
Pulldowns 3x15x95
2) cable laterals 3x12,15,15x11
DB Shrugs 3x8,10,11x70's
3) 10-counts 3x4,6,6x36.25's
4) sprints [email protected]@2.5%

Band pushdowns 3x36xMini
 
Musclegauge1. Cool, I wasn't sure if anybody still checked on me or not.

Friday 4/13/12
Hip circles, swings, dislocates
Squats 2x8x45 8x115 5x135 5x185 3x225 14x245
SSB GM's 8x85 3x16,20,20x118.5
Lever bar 2x5x5 3x6,7,9x6.25
Treadmill circuit @[email protected]%
1) Reverse Hypers 3x10x86
Ab wheel 3x5,5,9x14 chains
2) log cleans 3x5x122
Twists 3x28x20
3) Zercher Squats 3x6x85
4) Sprints [email protected]@2.5%

Gi grip 3x30's

Felt pretty good. The extra calories must have helped. Didn't take much. I wonder if I was overestimating my intake a little. Practice and cheat day tomorrow.
 
Saturday 4/14/12
Gi drilling 1 hour
No Gi drilling 20 minutes
No Gi live 5x5:00

Sunday 4/15/12
Rotator cuff
DE bench 2x20x45 added mini's 3x45 3x65 8x3x88
Military 8x45 added mini's 5x45 3x65 3x80 15x92
CS Rows 10x225 4x15,15,15,18x237.5
Treadmill circuit @[email protected]%
1) log Press 3x6x115
CS Rows Fatz 3x12,15,5x188
2) reverse band bench mid grip 3x8,9,11x165
Fatz Curls 3x10x77.5
3) Dips 3x13,16,18xBW
Inverted Ross 3x11xBW
4) sprints [email protected]@2.5%

Didn't feel up to it but went well and glad I got it done.
 
Tuesday 4/17/12
DE Squats 2x8x45 added light bands 2x45 2x75 2x100 8x2x119
DL 1/2" mats 5x135 5x185 3x225 3x255 14x286
One leg squats 3x8x30
Treadmill circuit @[email protected]%
1) GHR arms down 3x6xBW
Ab Strap 3x8,9,9x81.5
2) axle cleans 3x5x111.5
Band rotations 3x6,6,7xmini
3) box jumps 3x4,6,6x7 chains
4). Sprints [email protected]@2.5%


Was in a hurry. Postponing rolling till tomorrow. Wife had an emergency with her mother tonight and won't be home in time for me to get to practice.
 
Saturday 4/21/12

Tournament report. I made weight without trouble at 178. I was in the open advanced and there were only two or us, unfortunately for me my opponent was a 240lbs or so black-belt from jersey. I pulled butterfly and hit lockdown and got in on old school but changed to a single leg lift, but just couldn't clean up so I went back to old school and sat him for 2, or so I thought. I ended in half guard and having an advantage I thought I'd try to pass. I figured even if I missed it I win on advantage. He was too strong and popped me over and got two and then I found out I didn't get any points or even an advantage. ????? Lost 2-0. Gi I had 3 matches. First I won by arm triangle from mount, second by points against my team mate and third I beat a kid with arms like Aahhhnuld, with a paper cutter choke using the Gi in north south.
Then it was absolute. First match was a young kid and I rolled real easy and let him work. Won by points. Second was a guy a good bit lighter, maybe a 150lb'r. I worked him and won by arm bar. At this point I was cooked. Semi match was a real good guy around 190 lbs. Had some nice x-guard sweeps and a pass and won 10-3 and I was done. The guy in the finals was 210 lbs with arms like an ape and had only had 2, 1 minute or so matches. I just couldn't go. At this point I was severely overheated and had some serious shakes and tremors from dehydration and low blood sugar so I pulled out and gave it to him. Semi fresh I could have beaten him I think, but I just didn't have any tank left. Finished 6-1 with 3 submissions including that choke. Hoping this will get me my last stripe and off to the blue belt test this fall when I can arrange it financially. Got two second places and one first.
Now I feel like someone beat me with a sack full of doorknobs. Hopefully I'll be able to get back at it Thursday or Friday, at least in the weight room.
 
Friday 4/27/12
Rotator cuff
Bench 2x20x45 8x95 5x115 5x135 3x155 10x175
Chins 5x5,5,10,12,12xBW
Treadmill circuit @[email protected]%
1) bench :x8,8,14x140
Fatz Pulldowns 3x8,8,15x105
2) cable laterals 3x8x15
DB Shrugs 3x8,10,12x70's
3) 10counts 3x5,6,7x36.25's
4) sprints [email protected]@2.5%

Tough workout, but I knew it would be. I've been out of the weightroom since last Tuesday. Also I've been eating garbage and not enough good calories. No practice today, we are moving the gym to a new location. It's a huge indoor sports complex and gym. Should be a big improvement. I've been in it once for weigh-ins for a fight a few years back.
 
Monday 4/30/12
Treadmill workout.
1x4:00. Warmup
[email protected]@2.5%
[email protected]@2.5%
[email protected]@2.5%

First one back. I took it pretty easy, but I'm going to ramp up pretty quickly i think I'm doing a big tournament memorial day weekend in Pittsburgh, at least if I can scratch up the funds. They even have a cash prize no-Gi absolute, but I'm not sure about that. I took today off from squat. I spot loaded a push/pull meet yesterday and my back was pretty sore so I'll do it tomorrow. We also had a strict curl contest. First time we've ever done that or I've even seen one. It was pretty neat. Nice and easy to load also.
 
Tuesday 5/1/12
Hip circles, swings, dislocates.
Squats 2x8x45 8x115 5x135 5x185 5x215 3x240 6x268.5
SSB GM's 8x85 3x18,20,20x120
Lever bar 2x5x5 3x6,7,12x6.25
Treadmill circuit @[email protected]%
1) reverse Hypers 3x10x87
Ab wheel 3x5,5,10x14 chains
2) bag flips 3x6,8,8x110
Twists 3x16x25
3) SSB Squats 3x6,6,8x116
4) sprints [email protected]@2.5%

Not a great workout. Hips were really stiff and back was tweaked and still sore. I'm not to worried about it. I'm still taking my regular jump for the next cycle. It's just a hangover from my time off after the tournament. I looked, it's been 18 days since my last squat workout.
 
Tuesday 5/1/12
Gi drilling 1 hr.

Wednesday 5/2/12
rotator cuff
DE Bench 2x20x45 Added Mini's 3x45 3x65 8x3x90
Military 8x45 Added mini's 5x45 5x65 3x80 12x97
CS Rows 10x225 4x15,15,15,16x240
Treadmill circuit @[email protected]%
1) log press 3x6x115.5
Fatz CS Rows 3x13x188.5
2) reverse band bench 3x8,10,12x165.5
Fatz curls 3x6x90
3) Dips 3x13,16,19xBW
Inverted rows 3x11,11,12xBW
4) sprints [email protected]@2.5%
 
Friday 5/4/12
Hip circles, swings, dislocates
DE Squats 2x8x45 added light bands 2x45 2x75 2x100 8x2x120
DL 1/2" mats 5x135 5x185 3x235 2x270 10x302 2x1,1x317.5
One leg squats 3x9,10,12x30
Treadmill circuit @[email protected]%
1) GHR 3x6,6,8xBW hands down
Ab strap 3x7,9,10x81.75
2) sumo DL 1/2" mats 3x5x185
Band rotations 3x6,7,8xMini
3) Box jumps 3x5,6,6x7 chains
4) sprints [email protected]@2.5%[email protected]@2.5%
 
Sunday 5/6/12
Rotator cuff
Bench 2x20x45 8x95 5x115 5x135 3x150 16x157.5
Chins 6x5,5,5,10,12,13xBW
Treadmill circuit @[email protected]%
1) bench 3x8,9,15x140.5
Fatz Pulldowns 3x8,10,15x106
2) standing laterals 3x15,15,16x32.5's
Shrugs 3x8,10,13x70's
3) 10-counts 3x6,7,8x36.25's
4) sprints [email protected]@2.5% - [email protected]@2.5%

Forgot to do extra tricep and back, band work. No big deal. After that I did ME grass cutting and weeding. I hate yard work. Sprint workouts next two days then squats and BJJ on Wednesday. I have a school board meeting to attend Tuesday and will miss my normal day. Later tonight I'll post up my numbers for last cycle and my new working numbers for this one.
 
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