5/3/1 and Grappling 4 fun Log

Monday 5/13/13

Hip circles, swings
SSB Box 8x65 8x115 5x155 5x185 14x215 5x235
SSB GM's 5x115 5x135 3c11,12,12x153.5
Treadmill @8.5mph@3%
1) reverse hypers 3x8x120.5
Hanging Abs 3x9,8,8xBW
2) Bag flips 3x8x100
Side bends 3x18x45
3) 45 hypers 3x14,18,20xBW
4) 20/20's 3:[email protected] and 4:[email protected]@3%

Standing calves.
Great workout. First squat workout without knee pain in 6 months. Felt great. Hopefully it keeps up.
 
Wednesday 5/15/13

Rotator cuff
DE Bench 20x45 added Mini's 3x45 3x65 3x85 4x3x101.5 mid grip 4x3x101.5 regular
Military 8x45 5x85 5x105 3x125 1x135 10x145
CS rows 8x205 4x12,12,14,15x263
Treadmill @8.5mph@3%
1) log 3x5x140.5
CS Rows fatz 3x8x216
2) mid grip reverse greens 3x10x183
Reg BB Curls 3x8,8,9x91
3) dips 3x15,20,20x7
Inverts 3x14,14,15x7
4) 20/20's [email protected] and 4:[email protected]@3%
 
Thursday 5/16/13
BJJ live 10x5:00 live rounds


Friday 5/17/13

Hip circles, swings
DE SSB box 8x65 2x65+47 2x115+47 8x2x135.5+47
DL (2") 5x135 5x185 3x235 2x255 11x275.5
GHR 3x15,15,16xBW 7xsingle micro
Treadmill @8.5mph@3%
1) 3" deficit deads 3x5x195
GHR sit-ups 3x15xBW
2) DB Cleans 3x10x54
Twists 3x36x35
3) DB Swings 3x8x35
4) 20/20's 3:[email protected] and 4:[email protected]@3%

Pretty good workout coming back after a week with no DL.
 
Saturday 5/18/13
BJJ drilling 1hour
Live 2x5:00. Not many people.

Monday 5/20/13

Rotator cuff
Bench 20x45 8x95 8x115 5x136 5x155 2x175 15x181
Pull downs 8x70 8x140 4x10,11,12,13x175.75
Treadmill @8.6mph@3%
1) bench 3x6,6,8x166.5
Fatz pull downs 3x8x152
2) laterals 3x15x25.25's
DB press 3x6x42.5's
3) 10-county 3x4x46's
BB shrugs 3x6,6,7x206
4) 20/20's 7:[email protected]"3%

Good workout. Bench must have just been an off workout last week. Went back to full 10-counts today since the shoulder seems 100%. Shaved off a bunch of reps, but hopefully should be back up soon.
 
Tuesday 5/21/13

BJJ drilling 1 hour
Live 4x3:00

Wednesday 5/22/13
Hip circles, swings, rotator cuff
SSB Squats box 8x65 8x115 5x155 3x195 15x220 7x240
SLDL 5x135 5x185 3x10x215

Called it there. Tweaked my back pretty badly. Hurts like crazy right now. Hoping its not too bad.
 
Friday 5/24/13

Rotator cuff
DE bench 20x45 3x45+47 3x85+47 3x105+47
4x3x118+47 mid grip 4x3x118+47 regular
Military 8x45 5x86 5x105 2x125 15x130.5
CS rows palms down 8x225 4x15x278.5
Treadmill @8.6mph@3%
1) log 3x5x141
CS rows fatz 3x6,6,7x225.5
2) 4-board 3x6,7,8x175
DB Curls 3x7,8,8x45's
3) Dips 3x17,20,22x7
Inverted rows 3x14,15,15x7
4) 20/20's 2:00@10mph@5%

Saturday BJJ
Drilling 1 hour
Live 3x4:00

Took today off.
 
Wednesday 5/29/13

Hip circles, swings, rotator cuff
DE Box SSB 8x65 2x65+light 2x115+light 8x2x130+lights
DL 5x135 5x185 3x235 15x251
GHR 4x6,6,6,8xSingle micro
Treadmill @8.6mph@3%
1) SSB Free squats 3x6,6,7x135
GHR sit-ups 3x15,16,16xBW
2) DB snatch 3x5x43.5
Land mines 3x10,8,8x50
3) stiff leg band GM's 3x15xGreen
4) 20/20 2:20@10mph@5%

Standing calves 3 sets

Pretty decent for a first DL back. Took it pretty easy.
 
Friday 5/31/13

Rotator cuff
Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 10x191.5 2x212.5
Pulldowns 8x70 8x140 4x10,11,12,13x176
Treadmill @8.7mph@3%
1) bench 3x6,6,9x167
Fatz pull downs 3x6x155
2) laterals 3x8x30's
DB Press 3x6,7,8x42.5's
3) 10-counts 3x4,4,5x50's
BB shrugs 3x6,7,7x207.5
4) 20/20's 3:00@10mph@5%

Mediocre workout. Weight is down too far, too fast I think. Adding in some calories. Osta and S-4 should be here next week so I can start a more serious cut without burning off my strength. BJJ today and a run tomorrow. Squats on Monday. Need to decide on stiff legged DL, yes or no? I may stick with them but drop the weight. We will see.
 
Monday 6/3/13

Hips
SSB squats box 8x65 8x115 5x155 3x195 15x225
Free squats 10x155
Seated GM's 8x65 3x8x115
Treadmill @8.7mph@3%
1) reverse hypers 3x8x112
Hanging abs 3x8,9,9xBW
2) Log Cleans 3x3x145
Side bends 3x10x50
3) 45 hypers 3x14,20,20xBW
4) 40 yard dash 5 sprints with 1:00 between.

Gonna work up on the sprints.
 
Wednesday 6/5/13

Rotator cuff
DE Bench 20x45 added 47 chains 3x45 3x85 3x105 4x3x118.5 mid grip 4x3x118.5 reg grip
Military 8x45 5x85 5x105 3x125 1x135 14x138
CS Rows 8x225 4x10,10,10,11x285
Treadmill @8.7mph@3%
1) log press 3x5x141.5
Fatz CS rows 3x6,7,7x226
2) 4-board 3x7,9,10
DB curls 2x8x45's 7x46.625's
3) dips 3x20x7
Inverts 3x15x7
4) 20/20's 3:[email protected]@5%

Tough workout but pretty good. Must haves pushed it a little. I was a little nauseous for about 10 minutes afterwards. Legs are still incredibly sore. I may have to push back Fridays workout until Monday. I've been rolling them, front and back but we shall see.
 
Thursday 6/6/13

BJJ
Live 12 rounds of 5:00

Hard as hell. I am beaten to ****. Tomorrow may have to be an unscheduled off day.
 
Monday 6/10/13

Hips, rotator cuff
DE box SSB 8x65 added light bands 2x65
2x115 8x2x132.5
DL (floor) 5x135 5x185 3x235 13x265
GHR 4x6,6,8,8xSingle micro

Stopped here. Couldn't finish the workout. My garage was leaking so bad it was unreal. The wind tore a big patch of rolled roofing off and there was water everywhere. I drove straight to lowes and got 3 rolls. I just got done putting it on an hour ago. Now I just have to dry the gym out and clean it. That and now my platform has a sag in it I'm gonna have to fix. It's always something. But now it's at least done.
 
Tuesday 6/11/13

BJJ
45 minutes drilling triangle progression
6 minutes king of the guard
6 minutes king of the pass
3x5:00 live

Not bad. Conditioning is coming along. Weight is slowly coming down.
 
Wednesday 6/12/13

Rotator cuff, neck
Bench 20x45 8x95 8x115 5x135 5x155 3x175 1x195 8x202 3x212.5
Pull downs 8x70 8x140 4x10,11,13,13x176
Treadmill @8.8mph@3%
1) DB bench 3x11,12,12x60's
Fatz pull downs 3x6,6,7x155.25
2) laterals 3x9,9,10x30's
DB press 3x8x42.5's
3) 10-counts 3x4,5,6x50's
BB shrugs 3x7x207
4) 20/20's 3:40@10mph@5%

Push downs and rotator cuff, 3 sets.

Not terrible. Bench is suffering as predicted with the weight drop. Hopefully the Osta and S-4 will be kicked in soon and prevent any real deterioration while I cut. Thinking about ordering some GW. Also looking at my first real run. Found a source and I am in the process of deciding what I want to do and how much I want to spend. Thinking of a 10 week run of test at around 300 a week and var at around 80 a week and a lean bulk/recomp, depending where I am on body weight.
 
Friday 6/14/13

Hip circles and swings
SSB squats (finally able to dump the box) 8x65 8x115 5x155 5x185 15x205
Seated GM'S 3x10,10,15x116
Lever bar 8x2.5 3x18,20,25x3
Treadmill @8.8mph@3%
1) Reverse hypers 3c8x112.5
Standing abs 3x15,15,20x50+short mini
2) Bag Flips 3x8,8,10x100
Land mines 3x8x50
3) 45 hypers 3x15,20,20xBW
4) 20/20's 3:40@5%

Good workout. Finally able to squat without the box and felt great. Goal is 275 working max by the end of summer. I'm setting it at 245 to start right now. Thinking I've turned a corner on the knees and hips. I'll probably never squat with the straight bar again, but I can live with it. Also hooked up a new rig for standing abs and it worked great. I can load it with weights and bands.

On another note I made the leap and ordered a var and test cycle to be started next spring. I need to hit some more numbers drug free and I want to do some more BJJ competitions at this weight before I move up.
 
Monday 6/17/13

Treadmill
3:00 warmup
7:[email protected]@4%
7:[email protected]@4.5%
7:[email protected]@4.5%

Then later:


Rotator cuff
DE bench 20x45 added 47 chains 3x85 3x105
4x3x119 mid 4x3x119 regular
Military 8x45 5x85 5x105 5x125 1x135 10x145.5
CS rows palms down 8x225 4x10,10,11,12x285.5
Treadmill @.8.9mph@3%
1) log 3x4x145
CS rows fatz 3x7x226.5
2) 4-board 3x8,10,10x176.5
DB curls 3x7,8,9x47.5's
3) dips 3x10x10
Inverts 3c10x10
GHR sit-ups 3x8x5

Skipped the run in the evening. I had to hit the one in the morning because I missed it yesterday.
 
Wednesday 6/18/13

Hips
DE box 8x65 added lights 2x65 2x115 8x2x133
DL (0") 5x135 5x185 3x235 1x265 14x280
GHR 4x6,8,8,8xSingle micro
Treadmill @8.mph@3%
1) SSB squats 3x7,8,10x145
Ab strap 3x8x90
2) DB cleans 3x6x56
Side bends 3x12x50
3) stiff leg DL 3x15xGreen
4) 20/20's 4:20@10mph@5%

Good, solid workout. Started GW today. Looking forward to it. Var also came in. Stores in a nice safe place for now.
 
Wednesday 6/19/13

BJJ drilling X-guard, single leg x and some standing passes

Thursday 6/20/13
BJJ live 8x5:00

Skipped treadmill today to give my Achilles a break and I wanted to resheet my platform as well.
 
Friday 6/21/13

Rotator cuff, neck
Bench 20x45 8x95 8x115 5x135 5x155 2x175 15x181.5
Pull downs 8x70 8x140 4x11,11,13,13x176.25
Treadmill @9mph@3%
1) bench 3x6,7,10x167.5
Fatz pull downs 3x6,7,8x155.5
2) laterals 3x10,11,12x30's
Wind chime OHP 3x8x66
3) 10-counts 3x5,6,7x50's
DB shrugs 3x11x50's
Hanging abs 3x8,9,9xBW
4) 20/20's 5:00@10mph@5%

Push downs and rotator cuff work. Not bad. Off to Philly for the weekend. Weighed out of practice yesterday at 190.2.
 
Sunday 6/23/13


Treadmill 3:00 warmup
7:[email protected]@5%
7:[email protected]@5%
7:[email protected]@5%
Steady run 4:00@6mph@0%


Monday 6/24/13

Hip circles, swings
SSB squats 8x65 8x115 5x155 3x185 2x205 20x212.5
SSB GM's 5x115 3x11,13,15x154
Treadmill @9mph@3%
1) reverse hypers 3x9x113
Standing abs 3x20x55+mini
2) log cleans 3x5x145.5
Land mines 3x10x50
3) 45 hypers 3x17,20,20xBW
4) 20/20's 5:[email protected]@5%


Great workout. Feels really good to squat hard again. The GW has definitely kicked in. I probably could have ground out 2-5 more reps on squats. I'm still a long way off from where I was, probably 50 pounds on working max and more in real terms, but I think if I stay healthy ill erase that by beginning of fall.
 
Wednesday 6/26/13

Rotator cuff
DE Bench 20x45 added Mini's 3x45 3x65 3x85
4x3x102.5 mid grip 4x3x102.5 regular grip
Military 8x45 5x85 5x105 2x125 15x131
Croc Rows 8x60 4x11,12,15,17x81.25
Treadmill @9.1mph@3%
1) log press 3x4,5,6x145
Fatz DB Rows 3x6x47.5's
2) skulls 3x10x98
BB curls 3x8,10,10x91.5
3) Dips 3x10,10,11x10.25
Inverts 3x10,10,11x10.25
GHR Sit-ups 3x8,9,12x5
4) 20/20's 5:[email protected]@5%

Good workout. Pretty tough.
 
Saturday 6/29/23

No gi
Drilling 45 minutes.
X-guard, single leg x, leg drag pass, and switch kick pass. My new go to standing pass. Haha

Live 3x5:00
 
Skipped treadmill yesterday to recoup a little bit.

Monday 7/1/13
Rotator cuff, neck
Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 11x192 2x213
Pulldowns 8x70 8x140 4x11,13,13,13x176.5
Treadmill @9.2 mph @3%
1) DB bench 3x13x60's
Fatz pulldowns 3x7,7,8x155.75
2) laterals 3x11,12,13x30's
Wind chime press 3x8x67
3) 10-counts 3x6,7,8x50's
DB shrugs 3x12x50's
Hanging abs 3x9,9,10xBW
4) 20/20's 5:[email protected]@5%

Good workout. Going to try and get an extra workout in this week so I can be done with this mesocycle before I go on vacation on the 17th. Beach bound after this tourney baby.
 
Tuesday 7/2/13

Hips
SSB Squats 8x65 8x115 5x155 3x185 2x205 20x225 2x250
SSB GM's 4x10,11,12,13x115


Called it here. I tweaked my back pretty good again. I am going to rethink my assistance work after squats. I think I am going to go real light, high reps, and low rest intervals and just go for a 'pump' and muscle building. I am getting concerned that the weights and volume I used to be able to handle are no longer possible. I'm going to treat it as more a prehab/rehab movement, just like I am with GHR's.
Good news is that even with all the time off from squatting (6 months) my squat is still strong and coming back fast. I guess all the assistance and accessory work for that 6 months paid off a little bit.
 
Tuesday 7/2/13

BJJ
Drilling 30 minutes triangle entries and counters.
Live 4x5:00

Didn't go real well. Back is hurting pretty good. Hopefully this won't last long. I'll be good for the tournament but I'm worried about working out to make weight now.
 
Sunday 7/7/13

Treadmill
Warmup 3:00
7:[email protected]@5%
7:[email protected]@5%
7:[email protected]@5%

Finally got something in. Back has been really ****ty. Rolled the hell out of it with PVC and a Lax ball yesterday and it's killer sore today. Hopefully tomorrow it will be a lot better. On a positive note my weight was down to 185.2 so I'm where I need to be, I just need to be healthy. Tomorrow will determine whether I compete Saturday. If I can do a full workout without problems ill be good to go, if not then looks like I'm out of this one.
 
Thanks man. If I do I'll post up links. At least if I win. Haha.

Monday 7/8/13
Rotator cuff
DE bench 20x45 added minis 3x45 3x65 3x85 4x3x103 mid 4x3x103 regular 1x123 1x143
Military 8x45 5x85 3x105 3x125 1x135 11x139
Croc's 8x60 4x12,12,15,18x81.75
Treadmill @9.3mph@3%
1) log 3x5,3,3x145
Fatz DB rows 3x6,6,7x47.5's
2) skulls 3x6x105
BB curls 3x6x95
3) dips 3x10,11,11x10.5
Inverts 3x10,11,11x10.5
GHR sit-ups 3x10,10,12x5
4) 20/20's 5:[email protected]@5%

Okay workout considering. Only thing way off was the log and it was because my back is still jacked. Run and BJJ tomorrow and DL? Wednesday. I'll know for sure on Wednesday if I'm competing or not.
 
Trying to work this back injury out. It is not going well.

Thursday 7/11/13
45 hypers 3x20,30,40xBW
PVC roller
GM's 3x20,30,40xGreen
PVC roller
GM's SSB 1x50x65

Wife dug her elbows into the spot on my back. Hurt like crazy. Hoping this thing lets up soon. Really causing me problems.
 
Finally got to workout.

Tuesday 7/16/13
Hips, rotator cuff
DE box Squats SSB 8x65 2x65+60 2x115+60
8x2x137.5+60
DL 1/2" 5x135 5x185 3x235 1x255 5x270 8x185
GHR'S 4x8xSingle micro
Treadmill@7mph@3%
1) SSB squats 3x7,9,10x155
Ab strap 3x10x90
2) DB cleans 3x3,4,5x60
Band rotations 3x10xMini
3) stiff GM's 3x15xGreen
Burpee's 3x5

Finally back was good enough to workout. It was mediocre at best. Shut it down way early on DL's as I could feel it straining. Hopefully this is the corner on it though. Heading to the beach tomorrow so I'll be doing some BB pump workouts for the next 10 days and some light treadmill work.
Since I missed this tournament I looked for another one in September. Found one in Jersey but they want like $145 for two divisions. No way. There is supposed to be a NAGA in PA September 24th although they haven't confirmed a location yet. This is the one I'm gonna shoot for. May be my only competition this year. Old age and injuries are catching up to me.
 
At the beach.

Friday 7/19/13
Rotator cuff
Bench 20x45 8x95 8x115 5x135 5x155 3x175 13x185 1x205 1x215
Chins 3x10xBW
1) bench 5x10x135
Fatz pulldowns 5x10x150
2) laterals 3 sets
DB press 3 sets
3) skulls 10x85 10x65 20x45
4) 20/20's 10:00@6-12mph @5%

Well, tried worlds gym and it was another crome and fitness palace. I saw some 'trainer' with UFC Thai pads putting a woman through the dumbest workout in history with the worst possible form. I know it's a workout and she'll never fight or anything, but for gods sakes teacher her a stance at least. What is this world coming to?
 
Monday 7/22/13

Hips
Leg extensions 5x15
Leg curls 5x15
Leg press 3x20
Squats 1x8 then I have up. ****ty bars and no chalk.
45 hypers 3x20x25
20/20's 10:00@ 6-10mph

The worst 'gym' I've ever had the misfortune to workout in. Some tool had the squat rack for 15 minutes talking to some lady. I'd like to have hammered him right in the leg. Then he finally did 2x8x185 of what can best be described as 1/4 squats.
 
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