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5/3/1 and Grappling 4 fun Log

Tuesday 7/31/12
Gi drilling 1:15

Wednesday 8/1/12
Hip circles, swings, dislocates, abductions, hip flexors.
Squats 2x8x45 8x115 5x135 5x185 3x225 3x255 10x273.5
SLDL 8x135 3x8,9,12x195.5
Lever bar 5x5 3x8x6.5
Treadmill circuit @[email protected]%
1) reverse Hypers 3x10x98
Ab wheel 3x6,7,10x14
2) bag flips 3x8x110
Twists 3x28x25
3) pause squats 3x3,3,4x145
4) sprints [email protected]@2.5%

Getting back into the swing. Bodyweight at 190 last night, say goodbye to the abs.
 
Friday 8/3/12
Rotator cuff, Neck Strap 2x12x15
DE Bench 2x20x45 3x45+60 3x65+60 3x95+60 8x3x110+60
Military 8x45 5x45+minis 5x65+minis 3x85+minis 12x103.5+minis
CS Rows Palms facing 10x225 4x15x245
Treadmill Circuit @[email protected]%
1) log press 3x4,5,5x125.5
CS Rows Fatz 3x10x196
2) Reverse band mid press 3x9,15,15x166.5
Fatz Curls 3x6,6,8x38.75's
3) Dips 3x10x,11,18x7.25
Inverted rows 3x8,9,14x7.25
4) Sprints 3 1/[email protected]@2.5%

I have some video of last workouts squats, but I can't figure out how to post it???
 
Monday 8/6/12
Hip circles, Dislocates, abductions, hip circles
De Squats 2x8x45 2x45+light 2x95+light 8x2x128
DL 2" mats 5x135 5x185 3x235 3x285 6x310
One leg squats 3x7,8,9x35
treadmill circuit @[email protected]%
1) GHR 3x8,15,15XBW Hands Down
Ab Strap 3x10x83.5
2) Sumo DL 1.5" mats 3x5x195
Band Rotations 3x8xmini
3) Box Squats 3x6x14
4) Sprints [email protected]@2.5%

Standing calves 4 sets

Not a great day. Tweaked my back some. I was way off on what I wanted to get on DL. This was the first bad day I've had in a while so I'm not too worried about it.

Results and new numbers.

Bench 259 up 4, Squats 365 up 3, Military 145 up 5, DL 372 down 57.

Numbers for next cycle
Bench 192
Squats 290
Military 111
DL 327.5 off 2" mats
 
8/10/12
Rotator cuff, neck strap
Bench 2x20x45 8x95 5x115 5x135 5x150 18x163.5 5 minutes 2x3,4x192
Chins 5xBW 4x6,6,6,8x7
Treadmill circuit @[email protected]%
1) DB bench 3x12,13,15x40's
Fatz Pulldowns 3x10x125.5
2) seated laterals 3x15x31.25's
Strap rows 3x12x80
3) 10-counts 3x3,3,4x41.25's
4) sprints [email protected]@2.5%

Strap pushdowns 3x11x40.25

Not bad considering I'm now sick. As soon as may back is feeling good I get sick.
 
Monday 8/13/12
Hip complex warmup, dislocates
Squats 2x8x45 8x115 5x135 5x185 3x225 10x246.5
SSB GM's 8x105 3x10,10,13x135.5
Treadmill circuit @[email protected]%
1) Reverse Hypers 3x10x100
Standing abs 3x15xGreen
2) log Cleans 3x3,3,4x135.5
Twists 3x30x25
3) Pause squats 3x3x147.5
4) Sprints [email protected]@2.5%

Standing calves 4 sets
Band GM's 3 sets
 
Wednesday 8/15/12
Rotator cuff, neck strap
DE bench 2x20x45 added minis 3x65 3x85 8x3x93
Military 8x45 Added minis 5x45 5x65 5x85 18x95
CS Rows palms down 10x225 4x12,13,14,15x260
Treadmill circuit @[email protected]%
1) log press 3x5x126.5
CS fatz rows 3x10x205
2) 4 board mid grip 3x10,10,11x145
Fatz BB curls 3x6,8,8x82
3) dips 3x11,13,19x7.5
Inverted rows 3x9,10,15x7.5
4) sprints [email protected]@2.5%

Not bad at all. Weight is up a bit more than I'd like, 195, but I'll worry about that come the end of the month. Thinking about trying out that TB-500 stuff. If it really worked on healing joints and connective tissue it would be well worth the money. It actually doesn't look that expensive in the long run if I could get away with 2ml a week. Hell I spend close to $100 a year on glucosamine and chondroitin. After loading this would be about $150 and it is supposed to work much, much better. I'll have to research some more.
 
Thursday 8/16/12
Gi live 6x5:00

Didn't go too hard.

Friday 8/17/12
Hip complex, dislocates
DE squats 2x8x45 added lights 2x45 2x95 2x115 8x2x129
DL floor 5x135 5x185 3x235 3x265 13x280.5
Lunges 3x6,6,7x48's
Treadmill circuit @[email protected]%
1) GHR 3x6,6,7xBW. Hands up under chin from now on
Ab wheel 3x6,8,10x14
2) axle cleans 3x4x120
Landmines 3x8x46
3) box jumps 3x6x14
4) sprints [email protected]@2.5%

Calves 4 sets
Band GM's 3sets

Saturday 8/18/12
Gi seminar with our blackbelts from the home school. 3 hours.

Joints are really hurting. Knees are sore, hips are really sore and tight, and my feet hurt as well. Time to take off about 8-10 pounds. I think that will make me feel much better. Also I need to just get back into grappling shape again. It's the usual routine for me after taking it easy over the last half of summer.
 
Monday 8/20/12
Rotator cuff, neck strap
Bench 2x20x45 8x95 5x115 5x135 5x155 17x173 2x4,5x192
Chins 5xBW 4x6,6,8,9x7.25
Treadmill circuit @[email protected]%
1) bench 3x8,9,10x148
Fatz Pulldowns 3x10x126
2) Seated Laterals 3x12x32.5's
Strap rows 3x10x90
3) 10- countz 3x3,4,4x41.25's
4) sprints [email protected]@2.5%

Strap pushdowns 3x12x40.5
 
Wednesday 8/22/12
Hip complex, dislocates
Squats 2x8x45 8x115 5x135 5x185 3x225 3x245 11x261 2x1x290
SSB GM's 8x105 3x11,12,13x136
Treadmill circuit [email protected]%
1) reverse Hypers 3x10x101
Ab wheels 3x10x83.75
2) bag flips 3x4,4,6x120
Band rotations 3x8x Mini
3) SSB box squats 3x3x155
4) sprints [email protected]@2.5%

Pretty decent workout. Having some tendinitis issues with my hip/thigh, up right at the joint. Took out pause squats and I'm hoping this helps.
 
Thursday 8/23/12
Gi Live 6x6:00

Friday 8/24/12
Rotator cuff, Neck Strap
DE Bench 2x20x45 added mini's 3x45 3x65 3x85 8x3x94+mini's
Military 8x45 added Mini's 5x45 5x65 3x85 17x100+mini's
CS Rows Palms down 10x225 4x13,14,15,15x261
Treadmill Circuit @6.4 [email protected]%
1) log press 3x5,5,6x127
CS rows Fatz 3x10x205.5
2) 4 Board mid-grip 3x10,10,11x146.5
Fatz BB curls 3x6,8,9x82.5
3) Dips 3x12,14,20x7.75
Inverted Rows 3x10,10,15x7,75
4) Sprints 3 1/2 @9.0mph @2.5%


I have some severe tendonitis going on in my hips. Any suggestions welcome.
 
Saturday 8/25/12

Gi drilling for blue belt test 1:00
No Gi live 6x5:00

Not bad. Still out of shape though. Diet starts tomorrow. I'll go back to tracking macros. I'm going to start real easy, probably about 250 below maintenance. I'm going to start cardio for this tournament tomorrow so it'll come off. Test is scheduled for September 29th and tournament is October 6th.
Found a source for AAS and hgh. Human grade, through an unbelievably lucky situation. He actually had some today to show me, cyp and EQ. He has a few other things also, but only what you could get through a pharmacy. So no tren or DB, or things like that. I'm thinking of making the jump in the spring, but I still haven't made a decision yet. TB-500 is first to get the joints healed and working 100% first. If they aren't going to cooperate them there is no point of AAS use. We'll have to see. I've always figured I'd do a run, but it never happened. This may be it.
 
Sunday 8/26/12
Treadmill workout :40/:20
Warmup 1x3:00
[email protected]@2.5%
[email protected]@2.5%
[email protected]@2.5%

Monday 8/27/12
Hip circles, swings , dislocates
Squats 3x8x45 added lights 2x45 2x95 2x115 8x2x130
DL floor 5x135 5x185 3x235 3x275 13x297 1x330 1x335
Lunges 3x6,7,7x48.5's
Treadmill circuit @[email protected]%
1) GHR 3x6,7,8xBW
Standing abs 3x10xMedium+mini
2) DL 1.5" 3x5x200
Landmines 3x8x46.25
3) box jumps 3x6x14 chains
4) sprints [email protected]@2.5%

Calves 4 sets
Band GM's 3 sets

Good workout. DL singles were fast and easy. Diet started today also. Hoping to drop like 5-7 pounds in a month or so then I'll level it off. Shouldn't be too hard, those first few pounds usually drop off pretty quickly.
 
Wednesday 8/29/12
Rotator cuff, neck strap
Bench 2x20x45 8x95 5x115 5x135 3x155 3x175 14x182.6 6x192 1x205
Chins 5xBW 4x6,6,10,10x7.5
Treadmill circuit @[email protected]%
1) DB Bench 3x10,10,15x45's
Fatz Pulldowns 3x10,10,12x127
2) seated laterals 3x12,12,14x32.5's
Strap rows 3x10x91
3) 10-countz 3x4x41.25's
4) sprints [email protected]@2.5%

Strap pushdowns 3x13x40.75

Not bad.
 
Friday 8/31/12
Hip complex, dislocated
Squats 2x8x45 box 2x8x45 8x115 5x135 5x185 5x225 3x255 10x276
SSB GM's 8x116 3x12,12,14x136.5
Lever bar 8x5 3x8,10,10x6.5
Treadmill circuit @[email protected]%
1) reverse Hypers 3x10x102
Ab wheel 3x7,9,10x14
2) log cleans 3x3,4,5x136
Twists 3x30x25
3) log jumps 3x10
4) sprints [email protected]@2.5%

Everything felt really strong on squats my hips are just so tender that I couldn't do any more. I was unstable and I know I had at least 4 minor breaks in form. I've decided I'm ordering some t-500 and giving it a good solid run. I feel great except for my hips. Hopefully a few weeks of that and I'll be right as rain.
 
Monday 9/3/12
Rotator cuff, neck strap
DE bench 2x20x45 3x45+mini 3x65 3x85 8x3x95+mini's
Military 8x45 5x45+mini's 5x65 5x85 3x95 15x105.5+mini's
CS Rows 8x225 4x15,15,15,16x262
Treadmill circuit @[email protected]%
1) log press 3x5,6,6x127.5
CS Rows fatz 3x10x206
2) 4-board mid grip 3x10,10,11x147.5
Fatz curls 3x6x83
3) dips 3x12,16,20x8
Inverted rows 3x10,11,15x8
4) sprints 4 1/[email protected]@w2.5%


I'm ordering tb-500 tomorrow. My wrist is killing me, my hip hurts, and foot is throbbing. I'm gonna order 6 months of it and give it a good, solid run and see what happens.
 
Tuesday 9/4/12
Gi drilling 1 hour
Gi live 6x2:00 positional stuff

Wednesday 9/5/12
Hip Complex, dislocates, swings
DE Squats 2x8x45 added lights 2x2x45 2x95 2x115 8x2x131
DL (floor) 5x135 5x185 5x235 3x265 3x295 10x311.5
Lunges 3x7x49's
Treadmill Circuit @[email protected]%
1) GHR's 3x7,7,9xBW
Ab Strap 3x10x83.75
2) Axle Cleans 3x4,4,5x121.5
Band Rotations 3x9xmini
3) Box Jumps 3x6x14
4) sprints [email protected]@2.5%

Standing Calves 4 sets
Gm's 3 sets

Not bad. Hip is still stiff. TB-500 is on the way. I hope it does the trick, if not Hrt here I come this spring.
 
Friday 9/7/12
Rotator complex, neck strap
Bench 2x20x45 8x95 5x115 5x135 5x155 18x167.5 2x2,3x197
Chins 5xBW 4x7,7,10,10x7.75
Treadmill circuit @[email protected]%
1) Bench 3x8,10,10x149
Fat Pulldowns 3x10x127.5
2) Standing laterals 3x10x37.5's
Strap rows 3x10x92.5
3) 10-count fatz 3x4,5,5x41.25's
4) sprints [email protected]@2.5%

Strap pushdowns 3x14x41

Goog workout. Bench is moving well. If it weren't for my joint problems I think things would be going even better. Bodyweight is already going down with good eating. Weighed out last night at 193.2. Practice tomorrow, sprints Sunday and squat Monday if the hip is feeling it.
 
Wednesday 9/12/12
Hip circles, swings, dislocates
Squats 2x8x45 box 2x8x45 8x115 5x135 5x185 3x225 14x249
Stiff DL 8x135 3x9,11,14x196
Treadmill circuit @[email protected]%
1) reverse Hypers 3x10x103
Standing abs 3x11xGreen and Mini
2) bag flips 3x4,6,6x120 bag
Landmines 3x8x46.5
3) log jumps 3x12
4) sprints [email protected]@2.5%

Calves 4 sets
Band GM's 3 sets

Pretty good workout. Hip is feeling much better. I'd say it was 60% better. Problem is not my wrist is major jacked. I don't know what's up with it. I am supposed to get my tb-500 tomorrow or Friday so I hope to get it started over the weekend. I'm hoping it's going to help me. I feel really good except for wear and year on the joints.
 
Friday 9/14/12
Rotator cuff, neck strap
DE Bench 2x20x45 3x45+67 3x65+67 3x95+67 8x3x110+67 in chains
Military 8x45 5x45+mini's 5x65+mini's 5x85+mini's 14x102+mini's
Croc Rows 8x50 4x13,13,13,14x75
Treadmill circuit @[email protected]%
1) Log Press 3x6x127.5
Fatz DB Rows 3x9,10,10x40's
2) Skulls 3x10x86
Fatz DB Curlz 3x6x40's
3) Dips 3x12,17,20x8.25
Inverted Rows 3x10,12,15x8.25
4) Sprints [email protected]@2.5%
 
Monday 9/17/12
Hip circles, swings, dislocates
DE squats 2x8x45 added lights 2x2x45 2x95 2x115 8x2x132
DL 1/2" mat 5x135 5x185 3x235 3x265 15x282.5 1x332.5 1x335
Step ups 3x7x56's
Treadmill circuit @[email protected]%
1) GHR 3x7,8,10xBW
Ab wheel 3x8,10,10x14
2) DL 3x5x202.5 2" mats
Twists 3x32x25
3) Box Jumps 3x6x14
4) sprints [email protected]@2.5%

Calves 4 sets
Band GM's 3 sets

Pretty decent pull day. I think I may do a local tourney Saturday. I just stumbled across it the other day. I'm not doing the one in October because they changed their mind about the competing for free if you won a qualifier. ??? So this one is Close, cheap, and even has a cash absolute prize.
 
Wednesday 9/19/12
Rotator cuff, neck strap
Bench 2x20x45 8x95 5x115 5x135 3x155 3x170 15x177.5 2x3x197
Chins 5xBW 4x7,10,10,10x8
Treadmill circuit @[email protected]%
1) DB Bench 3x10,10,12x50's
Fatz Pulldowns 3x8x130
2) standing laterals 3x10,11,12x37.5's
Strap rows 3x10x95
3) fatz 10-counts 3x5x41,25's
4) sprints [email protected]@2.5%

Pretty decent workout. Last weight workout before the tournament. Run tomorrow and nothing Friday.
 
Treadmill 1x3:00 warmup
[email protected]@3.5%
[email protected]@4%
[email protected]@4%

Tournament did not go so well. For the first time ever I went 2 and through. Also for the first time ever not making weight cost me. I went in at 188 without any cutting. Well there were 4 blue belts including me. They paired the two guys below me together, I'd say a 160 and a 170 together and that left me with a 225 lb three stripe blue belt. I was very close on a few sweeps, deep half was real close, old school from lockdown and I even managed to get up into hip to hip and stand with a good single leg, but he was just too big. He just based out of everything and smashed me until I had to let go of stuff. Eventually I tried to get into deep half again but he pulled my lapel out and wrapped it around my head. I took a chance on catching him when he passed hands on it but I couldn't get him over and finished me with a paper cutter type choke with the lower lapel. He smoked everybody in absolute Gi and won that also.
No Gi as luck would have it I ended up with another stud first off. He didn't know much but was just a bull. I pulled and worked my usual stuff but about 3-4 minutes in I pulled a muscle in my neck. Same one as last tournament and I tapped right away. Felt like somebody stabbed me with a screw driver. Score was 0-0 at that point which sucked. He eventually went on to win no Gi absolute and $250. I decided I'm not doing the power meet in November and I'm doing the grappling tournament instead. Should see the exact same guys there as its the same tournament. Getting my **** together now. I had a real good year on the mats and I can't have it end 0-2.
On a side note blue belt test is Saturday.
 
Tuesday 9/25/12
Treadmill
Warmup 1x3:00
[email protected]@4%
[email protected]@4%[email protected]@4%
[email protected]@4%[email protected]@4%

Gi drilling for blue belt test 1 hour.

I have come to the conclusion that I need to get something going in town for training or I'm not going to progress as I want. I need constant drilling on my stuff, like I used to do and I'm
Not getting it where I am. I need my BJJ practice to look like a wrestling practice. BJJ guys seem to just do a new move all the time and never drill the old stuff.
 
Wednesday 9/26/12
Hip circles, swings, dislocates
Squats 3x8x45 8x115 5x135 5x185 3x225 2x245 10x263.5
SLDL 8x135 3x10,11,15x197
Lever bar 8x5 3x10x6.5
Treadmill 7.0mph@3%
1) reverse Hypers 3x10x104
Ab strap 3x8x85
2) log cleans 3,4,4,5x136.5
Band rotations 3x10xMini
3) Ketlebell swings 2x10x30 10x35
4) sprints [email protected]@3%

Calves 3 sets
Band GMs 3 sets
Abs 3 sets

Not a great workout. The squats feel really strong but the tendinitis has gotten much better on the outside, but has crept into my hip flexors pretty badly. I'm going to start hitting them with the tennis ball a few days a week and see if that does it. I still need water to get my TB-500 started.
 
Friday 9/28/12
Rotator cuff, neck strap
DE bench 2x20x45 3x45+67 3x65+67 3x95+67 8x3x111+67
Military 8x45 added minis 5x45 5x75 3x95 12x108+Minis
Crocs 8x60 4x13,14,14,15x75.5
Treadmill @[email protected]%
1) log press 3x4x130
Fatz DB Rows 3x10x40's
2) skulls 3x10x87
DB Fatz Curls 3x6,6,7x40's
3) dips 3x12,18,20x8.5
Inverted rows 3x10,13,15x8.5
4) sprints [email protected]@2.5%

Decent but not great. Blue belt test tomorrow.
 
Saturday 9/29/12

Blue Belt test. Took about an hour and a half. It was pretty easy. I've been at this for a long time so it should have been easy. Ate some bar food and had a few beers yesterday and back to the plan starting today. Still looking for somewhere to roll in town.
 
Monday 10/1/12

Hip circles, swings, dislocates
DE squats 2x8x45 added lights 2x45 2x95 2x115 8x2x135+lights
DL ( 1/2" mat) 5x135 5x185 3x235 2x275 14x300
Step ups 3x7,7,8x56.5's
Treadmill @[email protected]%
1) GHR 3x7,10,10xBW
Banded abs 3x13xGreen and mini
2) axle cleans 3x4,5,5x122
Land mines 3x8x46.75
3) box jumps 3x6x14
4) sprints [email protected]@2.5%

Calves 3sets
Band GMs 3 sets
Abs 3 sets

Not bad. Joints are a little sore, especially my knees, but still felt pretty good.
 
Wednesday 10/3/12
Rotator cuff, neck strap
Bench 2x20x45 8x95 5x115 5x135 3x155 2x175 12x187.5 2x3,3x197.5
Chins 8xLight 5xBW 4x8,10,10,11x8.25
Treadmill circuit @[email protected]%
1) Bench 3x10,10,11x150
Fatz Pulldowns 3x9x130.5
2) Standing Laterals 3x11,11,13x37.5's
Shrugs 3x10x185
3) Fatz 10-countz 3x5,5,6x41.875's
4) Sprints [email protected]@2.5%

Not bad. Things are coming along in the upper body department, pushing and pulling.
 
Monday 10/8/12
Hip circles, swings dislocates
Squats 3x8x45 8x115 5x135 5x185 3x225 2x255 6x278
SLDL 8x145 3x11,13,15x198
Lever Bar 8x5 3x10x6.5
Treadmill circuit @[email protected]%
1) Reverse Hypers 3x10x105
Ab Wheel 3x10x14
2) Bag Flips 3x6x120
Twists 3x10x25
3) KB Swings 3x10x40
4) Sprints [email protected]@2.5%

Abs, Calves, and Band GM's 3 sets

Not a good workout. The tendonitis is not improving. Strength is there, I can feel it, the weight is light on my back and coming up, but reversing out of the hole is like I'm being stabbed in the hip. I have water and slin pins on the way, so TB-500 starts next week and I've decided to switch to box squats for a while and see if that helps the situation out while still allowing me to get stronger.
 
Wednesday 10/10/12

Rotator cuff, neck strap
DE bench 2x20x45 3x45+74 3x65+74 3x95+74 8x3x112+74
Military 8x45 added mini's 5x45 5x70 5x90 3x105 11x114+mini's
Crocs 8x60's 4x14,14,15,17x76's
Treadmill @[email protected]%
1). Log press 3x4,4,6x130
Fatz DB rows 3x10x41.25's
2) skulls 3x10x88
Fatz DB Curls 3x6,6,7x40's
3) dips 3x12,20,20x8.75
Inverted rows 3x10,14,15x8.75
4) sprints [email protected]@2.5%

Not a bad workout.
 
Took yesterday off. Pinned TB-500 for the first time on Thursday. Hoping for good results.

Thursday 10/11/12
Gi live 8x3:00
Not a lot of guys at practice tonight.

Saturday 10/13/12

No go drilling half hour
No hi live 5x5:00

Might DL tomorrow if I'm feeling good. If not Monday.
 
Sunday 10/14/12

1x3:00 warmup
[email protected]@2.5%
[email protected]@2.5%
[email protected]@2.5%

Monday 10/15/12
Hip circles, Swings, Dislocates, Abductions
DE Box Squats 2x8x45 2x45+lights 2x95+light 2x115+light 8x2x135.5+light bands
DL 1/2" mats 5x135 5x185 3x235 3x265 2x295 1x316 Tweaked back so stopped there.
Step ups 3x6x60's
Treadmill @[email protected]%
1) GHR 3x9,10,11XBW
Ab strap 3x8,9,9x85.25
2) DL 3x5x205 2.5" mats
Band Rotations 3x10xMini
3) Box Jumps 3x6x14.25
4) Sprints [email protected]@2.5%

Calves, Abs, Band GM's 3 sets

For the cycle I dropped on a few things, most likely from taking larger than usual Jumps. Squats it's the hip. I'm starting wrestling season in about a month so I'm gonna start scaling back a little bit now, especially lower body. I'm going to start limiting the # of reps on my final set and start hitting the assistance and accessory stuff hard and prep my body and joints for something in the spring, either a PH run or maybe a real trip to the dark side.

For the cycle max by formula and change from last cycle
Bench 262 -5
Squat 333 -34
OHP 156 -2
DL 440 +25
Log 156 +3


For the next cycle
Bench 198, Squats 295 (with box), OHP 121, DL 335
 
Wednesday 10/17/12
Rotator cuff, Neck Strap
Bench 2x20x45 8x95 5x115 5x135 5x155 17x168.5 2x3x198.5
Chins 5xBW 4x10x8.5
Treadmill @[email protected]%
1) DB Bench 3x10x52.5's
Fatz Pulldowns 3x10x131
2) Seated Laterals 3x12,14,14x32.5's
BB Shrugs 3x11x186
3) 10-countz 3x5,6,6x41 7/8's
4) Sprints [email protected]@2.5%

Strap pushdowns 3x16x41.25

Decent workout, but my shoulder is jacked up now. From what, I have no idea. Another shot of TB-500 tomorrow.
 
Thursday 10/18/12

Gi live 6x5:00

Shoulder felt like garbage.

Friday 10/19/12
Hip circles, dislocates
Box squats 2x8x45 5x115 5x135 5x185 3x225 6x251
SSB GM's 8x115 3x13,13,15x137
Lever bar 8x5 3x10x6.5
Treadmill @[email protected]%
1) Reverse Hypers 3x10x106
Banded abs 3x25xGreen+ mini
2) log cleans 3x4,5,5x137
Land mines 3x8x47
3) DB swings 3x8x45
4) sprints [email protected]@2.5%

Standing calves 3sets

Shoulder was still crappy, but a lot better. Box squats are going to take some time to get used to again, but I can tell my hips are already thanking me for it I'm not going to push them too much for some time, so I should be able to work on form and technique for a while. I'd like to get back to free squatting at some point. Gi drilling tomorrow, no live.
 
Saturday 10/20/12


Gi drilling only 1 hour

I decided that I'm taking off the next 10 days from everything. No gym, no grappling, no conditioning. I've also pretty much decided to sit out this next tournament. My shoulder is healing up and I don't want to mess with it and I think I'm just overtrained and a little burnt out. I went a lot harder than I planned this year. A tourney or two turned into 5 and a half dozen matches turned out to be closer to 20. I'm away for a long weekend coming up and I'm gonna eat, drink lots of beer, and get ready for my next training phase over wrestling. I'm hoping to blow up to around 210 so I can trim down in the spring and be a full size light-heavy (190-195 for BJJ usually).
Also I think my mind needs the break as much as my body. I'll be back next Tuesday for my first weight room session back. I was only 2 workouts into my cycle so I think I'm gonna start the cycle over again when I get back. See you in a week. Peace.
 
Wednesday 10/31/12

Rotator cuff, neck strap
Bench 2x20x45 8x95 5x115 5x135 3x155 12x168.5
Chins 8xLight band 5xBW 4x5x8.5
Treadmill @[email protected]%
1) DB bench 3x6x55's
Fatz Pulldowns 3x6x135
2) seated laterals 3x10x25's
BB Shrugs 3x11x186
3) 10-countz 3x3x42.5's
4) sprints [email protected]@2.5%

Pushdowns 3 sets
Face pull complex 3 sets

Felt decent. Shoulder had some pain but not bad. Hopefully it's finally on the mend.
 
Friday 11/2/12

Hip circles, swings, abductions, dislocates, rotator cuff
Box squats 2x8x45 5x135 5x186 5x225 7x251
SSB GM'S 8x105 3x13,14,15x137
Lever bar 8x5 3x8,9,10x6.75
Treadmill @[email protected]%
1) reverse Hypers 3x10x106.5
Banded abs 3x10,12,15xgreen+monster+micro
2) log cleans3x5x137
Landmines 3x8x47.5
3) pull throughs 3x10,8,8x45
4) sprints [email protected]@2.5%

Calves, band GMs, crunches 3sets.

Not a bad workout. I wish the hips would loosen up. I really feel pretty strong but the tendinitis is still holding me back. On a positive note my shoulder is feeling close to 80-85% today. Hopefully another week and I'll be good to go.
Wrestling starts in a week so things may get a little spotty, especially when matches start rolling around.
 
Sunday 11/4/12
Rotator cuff, Neck strap
DE Bench 2x20x45 Added mini's 3x45 3x65 3x85 8x3x96+mini's
Military 8x45 aded mini's 5x45 5x65 5x85 11x103+mini's
CS Rows 8x225 4x12,13,13,13x250
Treadmill @[email protected]%
1) Log Press 3x3,3,4x131
CS Rows Fatz 3x8x200
2) Reverse Band Bench 3x6,8,10x172.5
Fat Curlz 3x6,6,8x83.5
3) Pushups 3x8x14
Inverted Rows 3x8x14
4) Sprints 3@[email protected]%

Rotator Reliever

Not a bad workout. Shoulder was feeling it a little bit but not too bad. It's still nice and strong. I think it's on the mend so I'm going to keep nursing it along. I have new mini bands coming, so I think My number may drop a bit next week. My current pair was on the verge of snapping during my workout.
 
Tuesday 11/5/12

Hip circles, dislocates, swings, rotator cuff, abductions
DE squats 2x8x45 2x45+added 80 in chains 2x95 8x2x115+80
DL (1" mat) 5x135 5x185 5x235 2x265 13x285
One left squats 3x6,7,8x37.5
Treadmill [email protected]%
1) GHR 3x10x1/4 pound ( yes you read that right a 1/4 lb)
Ab wheel 3x10x14
2) axle cleans 3x5x122.5
Twists 3x20x30
3) 45 degree Hypers 3x15,16,17xBW
4) sprints [email protected]@2.5%

Calves and abs 3 sets.

First really good workout back. Knees were a little stiff but worked fine. Been a while since I squatted with chains. Felt fast. Weight was a little low though I think. Finally using weight on GHR's. a whole quarter of a pound. Parent conferences next to nights so I'm off until Friday. Working a meet Sunday. If anybody wants to see good, drug free and raw powerlifting in central PA check out the ADAU Central PA Open in Bigler PA. Right off I-80 near clearfield. Afterwards try the 2,3,6,or 15 pound burgers at Denny's Bear Barrel Pub.
 
Friday 11/9/12

Rotator cuff
Bench 2x20x45 8x95 5x115 5x135 3x155 3x170 13x178.5
Chins 8xLight band 5xBW 4x6x8.75
Treadmill @[email protected]%
1) bench 3x6,6,10x155
Fatz Pulldowns 3x6,6,8x136
2) seated laterals 3x15x25's
BB shrugs 3x12x187
3) 10-countz 3x3x42.5's
4) sprints 3.5@[email protected]%

Pushdowns and face pulls 3 sets

Pretty good workout. Shoulder is improving every workout. Still being conservative with it but I'm optimistic. Off until Tuesday squats.
 
Wednesday 11/14/12
Hip circles, Swings, Dislocates, Abductors
Box Squats 2x8x45 5x135 5x185 3x225 3x245 6x265.5 10x135
Lever Bar 8x5 3x8,10,10x6.75
SSB GM's 8x115 3x13,15,15x137.5
Treadmill @[email protected]%
1) Reverse Hypers 3x10x107
Ab Strap 3x8,8,9x85.25
2) Bag Flips 3x6x120 bag
Band Rotations 3x8xmini
3) Pull throughs 3x10x46

Standing Calves, Abs, Band GM's 3 sets

Thursday 11/15/12
Rotator cuff, Neck Strap
DE Bench 2x8x45 3x45+Minis 3x65 3x85 8x3x96.5+Minis
Military 5x45 5x45+Minis 5x65 3x85 3x100 8x109+Minis (new bands added some difficulty)
CS Rows 8x225 4x13,13,14,14x251
Treadmill @[email protected]%
1) Log Press 3x3,4,4x131.5
Fatz CS Rows 3xx205
2) Reverse Band Bench 3x7,10,10x173.5
Fatz BB Curls 3x6,6,9x84
3) Pushups 3x8,8,9x14
Inverted Row 3x8,8,9x14

Not bad workouts. Box squats are coming along, but it's going to take a while. Shoulder is still improving slowly.
Meet went very well but was mega long. Saw what was perhaps the most impressive thing I've ever seen in powerlifting on Sunday. We had a 19 year old do a legit depth 750 squat. It was pretty crazy. I've seen bigger squats before. I watched Beetle Lowe smoke 960 and come up with 1006 ( 3 reds, I was one of them), and I saw Victor Kennedy do a 949 back around 1992 or so, but they were equipped meets and both guys were over 300, especially Kennedy. But this kid, with a high, fast talking voice was a 275'er. If you looked at him in Jeans you wouldn't even know he lifted. He looked like a high school lineman, nothing special at all. He opened at 705 and I was figuring it was some knucklehead who was going to 1/4 squat and bomb out. He took 705 decended slowly to depth and exploded out so fast he shot into the racks and got 3 reds. 2nd he did the same thing but kept his footing and got 3 whites. I was a believer real fast. 750 he smoked easy with his head down a tad. He took 805 for a 4th record attempt and missed it about 3 inches out if the hole. He only benched like 285, but then DL 705 although he should have been red lighted for it, he got it up. I've seen a lot of very impressive lifts, but this is probably the tops of the list.

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Here is his 705, check out the depth and speed.
 
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