Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

5/3/1 and Grappling 4 fun Log

Saturday 12/27/14
Hips
SSB squats 2x8x65 8x135 5x185 5x215 10x235
SDBGM's 8x95 5x115 3x12x130.5
Lever bar 5x20x3.75

Had to cam it there. Had a holiday dinner and party to get to.



Monday 12/29/14

Cuff
DE bench 2x20x45 added Mini's 3x45 3x95 3x115 5x3x127.5 mid 5x3x127.5 mid
OHP BB 8x45 5x95 5x115 3x12,12,15x125
Crocs 8x70 3x12,12,13x90
7.5mph
1) strict axle OHP 3x9x88.5
Fatz DB rows 3x9x51.25's
2) fat close grips 3x8x158.5
DB Curls 3x8x51.25's
3) push-ups 3x12,13,14xBW
Inverts 3x10,11,12xBW
GHR sit-ups 3x7x25

Extra triceps and scap work. Decent workout.
 
Wednesday 12/31/14

Hips
DE box 2x8x65 added lights 2x65 8x2x115
DL 2x5x135 5x185 3x235 10x255
GHR 4x10xSingle Mini+2.75
Lever bar 5x20x3.75
Treadmill 7.5mph
1) KB Swings 3x8x61
Vert abs 3x12x102.25
2) DB Snatch 3x3x60
Side bends 3x12x50

Cut it a tad short. Added in DE squats felt good. Gonna keep it light and fast.
 
Monday 1/5/15

Cuff
Bench 2x20x45 8x95 8x135 added reverse green 3x185 3x225 3x255 4x3x270 4x3x275
Pull downs 8x100 8x150 4x12x171
Treadmill 7.6mph
1) Fat Gripz bench 3x6x181
Strap rows 3x6,7,7x131.5
2) laterals 3x15x36.25's
Shrugs 3x6,6,7x207.5
3) 10-counts 3x4x55's

Extra triceps and scap work.

Finally got a workout in. Was supposed to do this Friday, but my shoulder was really jacked, so I put it off until Saturday. Then the whole family got sick. Didn't recover until last night. Shoulder felt okay, but not great. Started TB-500 and glucosamine/chondroitin Saturday. Hopefully it does the trick. Wanted to run some BPC-157 but GWP was out of it.
 
Strong pressing Sinister. Glad to hear your sickness is improving.
 
Thanks. Now if I could get in the gym more. Haha.

Thursday 1/8/15
Hips
SSB squats 2x8x65 8x135 5x185 3x225 10x242.5
SSBGM's 8x95 5x115 3x12x131
Lever bar 5x10,10,12,13,14x4

Called it there. It was just too cold and late. It was after 8 when I finished those three things. Hoping for OHP tomorrow but not sure with the schedule. Have an all day tournament on Saturday.
 
Sunday 1/11/15

Cuff
DE bench 2x20x45 add mini's 3x45 3x95 3x115
5x3x128 mid 5x3x128 pinky
BBOHP 8x45 5x95 5x115 3x12x126
Crocs 8x70 2x12x90.25 13x90.25 straps
Treadmill 7.6mph
1) axle OHP 3x9,9,10x89
Fatz DB rows 3x9,9,10x51.15's
2) Fatz close grips 3x8x159
DB Curls 3x8x51.25's
3) push-ups 3x14
Inverts 3x11,12,12

Extra triceps and scapular volume.

Decent workout. Back pump got me good. A sure sign I'm too heavy. Going to start working on that February 1st, as soon as our last invitational is over. In a positive note, shoulder is improving and since I dropped the treadmill incline to zero my Achilles tendinitis is almost gone. Looks like its gonna stay flat from now on.

Hopefully DL on Tuesday.
 
Tuesday 1/13/15

Hips
SSB DE box 2x8x65 Added lights 2x65 8x2x115
DL 2x5x135 5x185 3x235 10x252.5
GHR 4x10xDingle Mini+3
Lever bar 5x11,12,14,15,16x4
Treadmill 7.6mph
1) one-leg squats 3x6xBW
Vertical Abs 3x12x102.5
2) DB Snatch 3x3x60
Side Bends 3x12x50
3) Glute Bridge 3x7x157
 
Sunday 1/18/15 Cuff, neck
Bench 2x20x45 8x95 8x115 5x135 5x155 16x174 3x195
Pull downs 8x100 8x150 4x12x171.25
Treadmill 7.7mph
1) DB bench 3x10,10,9x75's
Strap rows 3x7x131.75
2) laterals 3x15x36.25's
Shrugs 3x6,7,7x208
3) 10-counts 3x4,4.5x55's

Triceps, scap work, and rotator reliever.

Well, I had to change programming once again. I'm back to 5-3-1. I was enjoying conjugate and getting some good results so far, but my body just wouldn't take it anymore. The loads on my shoulders and wrists were just too much. I've also come to the realization that I'm gonna have to reel things in a bit and play it more conservative. The body is wearing out. Too much combat sports over the last 20 years.
 
At least you can still handle 5/3/1. Looking good man
 
Monday 1/19/15

Hips, swings, adductors, flexors
SSB squats 2x8x65 8x135 5x185 5x225 10x245
SSBGM's 8x95 5x115 3x12x131.5
Lever Bar 5x12,14,15,16,18x4
Treadmill 7.7mph
1) reverse Hypers 3x10x140.5
Horizontal Abs 3x12x83.25
2) bag flips 3x4,4,6x128
Land mines 3x8x63.75
3) 45 hypers 3x15x15

Decent workout. Hopefully get one in Wednesday. Have matches Thursday thru Saturday and won't be home until midnight Saturday.
 
Wednesday 1/21/15

Cuff and rotator reliever
DE bench 2x20x45 added minis 3x45 3x95 3x115 5x3x128 5x3x128
OHP BB 8x45 5x95 5x115 3x12x126.5
CSS Rows narrow 8x245 3x12x281
Treadmill 7.7mph
1) strict axle OHP 3x6x95
CS Fatz 3x6x240.5
2) sling shot 3x6,8,9x185
BB curls 3x7x95
3) push-ups 3x14,14,15
Inverts 3x12

Extra triceps, scap work, and rotator reliever.
 
Sunday 1/25/15

Hips, swings, addictions, flexors
DE box Squats SSB 2x8x65 added lights 2x65 8x2x115
DL 5x135 5x185 3x235 10x255
GHR 3x10xSingle mini+3.25
Lever bar 5x14,15,16,17,18x4
Treadmill 7.7mph
1) single leg squats 3x7xBW
Vertical abs 3x12x102.75
2) DB cleans 3x3,3,4x72
Side bends 3x12x50's
3) Glute bridge 3x7x157.5
4) run :40@10mph

Decent workout, nothing special. I'll start upping the run by 10 seconds a workout.
 
Monday 1/26/15

Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 15x185 3x200
Pull downs 8x100 8x100 4x12x171.5
Treadmill 7.8mph
1) bench 4x6,6,6,3x181.5
Strap rows 4x7,7,7,5x132
2) laterals 3x15x36.25's
Shrugs 3x208.5
3) 10-counts 3x4,5,5x55's
4) run :[email protected]

Triceps, scaps, and rotator reliever.

Pretty decent workout. Shoulder is still pretty crappy. Started LGD yesterday at 5mg/day. Also started light dieting and cold adaptation.
 
Thursday 1/19/15

Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 3x245 8x259 8x201.5
SSBGM's 8x95 5x115 3x12x132
Lever bar 5x15,16,17,18,20x4
Treadmill 7.8mph
1) reverse hypers 3x10x140.75
Horizontal abs 3x12x83.5
2) log cleans 3x3x162.5
Land mines 3x8x65
3) 45 hypers 3x15x15.5
4) run :[email protected]

Decent workout. Got the reps I wanted. Going to go real slowly. No hurry on anything.
 
Friday 1/30/15

Cuff
DE bench 2x20x45 added min's 3x45 3x95 3x115 5x3x128 mid 5x3x128 pinky
DB bench 4x15x50's
CS rows 8x245 3x12x281.5
Treadmill 7.9mph
1) strict axle OHP 3x6,7,7x95.5
CS Fatz 3x6,7,7x241
2) sling shot 3x8x186
BB curls 3x7,7,8x95
3) push-ups 3x14,15,15
Inverts 3x12,12,13
4) run 1:05@10mph

Extra triceps and scap work. Rotator reliever cord broke so they're off the menu for a while. Damned thing is put together with metric Allen wrenches. Who the hell has those.

No more heavy OHP for a while. Hopefully the shoulder will heal up. DB bench until then. The 50's were pretty light but I didn't want to overdo anything first time. Off until Monday.
 
Mr.Sinister said:
Friday 1/30/15

Cuff
DE bench 2x20x45 added min's 3x45 3x95 3x115 5x3x128 mid 5x3x128 pinky
DB bench 4x15x50's
CS rows 8x245 3x12x281.5
Treadmill 7.9mph
1) strict axle OHP 3x6,7,7x95.5
CS Fatz 3x6,7,7x241
2) sling shot 3x8x186
BB curls 3x7,7,8x95
3) push-ups 3x14,15,15
Inverts 3x12,12,13
4) run 1:05@10mph

Extra triceps and scap work. Rotator reliever cord broke so they're off the menu for a while. Damned thing is put together with metric Allen wrenches. Who the hell has those.

No more heavy OHP for a while. Hopefully the shoulder will heal up. DB bench until then. The 50's were pretty light but I didn't want to overdo anything first time. Off until Monday.
Click to expand...

I have metric Allen wrenches. Never owned a Toyota? :)
 
Both my socket sets have metric too. I thought it was standard these days because all the foreign cars.
 
Well, I have a set now. Lol. I don't have a lot of mechanical tools as I'm a carpenter in the summers, so I have mostly woodworking tools.
 
Monday 2/1/15

Hips and swings
SSB Box squats 2x8x65 Added light bands 3x65 3x115 8x3x135
DL 5x135 5x185 3x235 2x255 10x270
GHR 3x10xSingle mini+3.25
Lever bar 5x16,17,18,19,20x4
Treadmill 8mph
1) split squats 3x8xBW
Vertical abs 3x12x103
2) DB snatch 3x3,3,4x60
Side bends 3x10x52.5
3) Glute bridge 3x7,7,8x158
4) run 1:10@10mph
 
Tuesday 2/3/15

Treadmill
Warmup
2:[email protected]
2:[email protected]
2:[email protected]
5:[email protected]

Wednesday 2/4/15

Cuff, reliever, neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 1x185 13x195 4x205
Pull downs 8x100 8x150 4x12x171.75
Treadmill 8.0mph
1) bench 4x6,6,6,7x175
Strap rows 4x7x132.5
2) laterals 3x15x36.25's
Shrugs 3x7x208.5
3) 10-counts 3x5x55's
4) run 1:20@10mph

Push downs, pullaparts, and rotator reliever.

Shoulder is slowly getting better. Ordered some BPC-157 to accelerate the process. The cold thermogenisis seems to be showing some results.
 
Sunday 2/8/15

Cuff and reliever
DE bench. 2x20x45 added mini's 3x45 3x95 3x115 5x3x128 mid 5x3x128 pinky
DB bench 4x15x55's
CS rows 8x245 3x12x282
Treadmill 8.0 mph
1) axle OHP 3x7x96
CS Fatz 3x7x241.5
2) sling shot 3x8,8,7x187
BB curls 3x7,8,8x95
3) push-ups 3x15
Inverts 3x13
4) 20/20's 3:00@10mph

Rotator reliever.

Shoulder is better. I found the real culprit. It's my pec insertion, right above my bicep. Going to hit it with BOC-157 the next few days.
 
Wednesday 2/11/15

Hips and swings
SSB DE 2x8x65 added lights 2x65 2x115 2x135 8x2x155
DL 5x135 5x185 5x235 1x275 8x285
GHR 4x10,11,11,12xBW
Lever bar 5x18,19,20,20,20x4
Treadmill 8.0mph
1) single leg squats 3x9
Vertical abs 3x12x103.25
2) DB cleans 3x4x72.5
Side bends 3x10,10,11x52.5
3) 45 hypers 3x15x16
4) 20/20's 3:[email protected]

Calves.

Decent workout.
 
Results first cycle back by formula

Bench 279
Squat 337
DL 361

All quite a bit high as usual for my rep range

New max numbers
Bench 207.5
Squat 290
DL 304

Body weight falling a tad. 198.7 today.
 
Friday 2/13/15

Cuff, neck, and reliever.
Bench 2x20x46 8x95 8x115 5x135 5x155 17x176.5 3x197
Pull downs 8x100 8x150 4x12x172
Treadmill 8.1mph
1) bench 4x6,6,7,7x175.5
Strap rows 4x7,7,7,8x132.25
2) laterals 3x15x36.25's
Shrugs 3x7,7,8x208.5
3) 10-counts 3x5x55's
4) 20/20's 3:[email protected]

Extra triceps, scaps, and rotator reliever.
 
Monday 2/16/15

Treadmill workout

Tuesday 2/17/15
Hips and swings
SSB squats 2x8x65 8x135 5x185 3x225 12x246.5 10x188.5
SLDL 8x95 5x145 3x12x166
Lever bar 5x20x4
Treadmill 8.1mph
1) Glute bridge 3x8x158
Vertical abs 3x12x103.5
2) bag flips 3x4,4,6x128
Rotations 3x8xmini
3) 45 hypers 3x15x16.25
4) 20/20's 3:[email protected]

Calves.

Things going decent. Cold adaptation is going great. I'm down 10 pounds without heavy dieting. It's crazy how well it's working. I started albuterol yesterday and quit today when I saw what I weighed. Down to 194.7 already. Have the slightest hint of upper abs coming in.
 
Wednesday 2/18/15

Cuff
DE bench chains 2x20x45 3x45+40 3x95+40 3x115+40 10x3x135+40
DB bench 4x15x57.5's
CS Rows 8x255 3x12x296.5
Treadmill 8.2mph
1) axle OHP 3x7x96.5
CS Fatz 3x8x247
2) R. green bench 3x8x203.5
DB curls 3x8x51.25's
3) push-ups 3x15
Inverts 3x13
4) 20/20's 3:[email protected]

Extra triceps, face pulls, and then rotator reliever.
 
Sunday 2/22/15

Hips and swings
DE squats 2x8x65 added lights 2x65 8x2x115.5
DL 5x135 5x185 5x235 12x258
GHR 4x11,11,12,12
Lever bar 5x20x4
Treadmill 8.2mph
1) lunges 3x8x15's
Horizontal abs 3x12x83.75
2) DB snatch 3x3,4,4x60's
Land mines 3x8x65
3) 45 hypers 3x15x16.5
4) 20/20's 3:[email protected]
 
Tuesday 2/24/15

Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 16x186 4x201.5
Pull downs 8x100 8x150 4x12x172.25
Treadmill 8.3mph
1) bench 4x6,7,7,8x176
Strap rows 4x8x133
2) Band laterals 3x20x30 band
Shrugs 3x8x209
3) 10-counts 3x5,5,6x55's
4) 20/20's 3:[email protected]

Extra triceps, scap work, and rotator reliever.

Decent workout. May squat tomorrow or maybe Thursday. Depends on schedule.
 
Thursday 2/26/15

Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 3x245 11x261 12x205
SLDL 8x95 5x145 3x12x166.5
Lever bar 5x20x4
Treadmill 8.3mph
1) Glute bridges 3x8x158.5
Vertical abs 3x12x103.75
2) log cleans 3x3,4,4x162.5
Rotations 3x8xMini band
3) 45 hypers 3x15x16.75
4) 20-20's 3:[email protected]

Calves.

Decent workout. Picked up 2 reps over what I was shooting for and I had another few in me. Slow and steady though. Fired two units of BPC-157 into groin and one into the shoulder. Gonna run it out on both. Got two more vials left. Seems to be working well. Off until Sunday.
 
Sunday 3/1/15

Cuff
DE bench 2x20x45 +60 chains 3x95 3x115 5x3x135 mid 5x3x135 pinky
DB bench 4x15x60's
CS rows 8x255 3x12x297
Treadmill 8.4mph
1) Axle OHP 3x6x100
Fatz CS rows 3x8x237.5
2) reverse green mid 3x7,8,8x205
DB curls 3x8x51.25's
3) push-ups 3x15
Inverts 3x14
4) 20/20's 3:[email protected]

Extra triceps and band pulls. Rotator reliever later tonight.
 
Monday 3/2/15

DE squats 2x8x65 added lights 2x65 2x115 8x2x135.5
DL 5x135 5x185 5x235 2x255 10x273.5
GHR 4x12xBW
Lever bar 5x10,12,14,16,18x4.25

Called it there. I am pretty sick with a cold/flu so it was sucking pretty bad. Hopefully better by Wednesday.
 
Tuesday 3/3/15

Treadmill workout
5:[email protected]
5:[email protected]
5:[email protected]

Wednesday 3/4/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x185 10x196.5? 4x206.5
Pull downs 8x100 8x150 4x12x172.5
Treadmill 8.5mph
1) bench 4x7,7,7,8x176.5
Strap rows 4x8x133.25
2) laterals 3x15x36.25's
Shrugs 3x8x210
3) 10-counts 3x5,6,6x55's
4) 20/20's 3:[email protected]

Triceps, scaps, rotator reliever.
Hands only 2x2:00

Mediocre workout. Was 3 short on bench. Not sure. 100% set was what it was supposed to be, possibly even had another in the tank.
 
Friday 3/6/15

Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 2x265 10x275.5 10x217.5
SLDL 8x95 5x145 3x12x167.5
Lever bar 5x12,14,16,18,20x4.25
Treadmill 8.5mph
1) Glute bridge 3x8x159
Vertical abs 3x12x104
2) bag flips 3x4,4,6x128
Rotations 3x9xMini
3) 45 hypers 3x15x17
4) 20/20's 3:[email protected]

Calves.

Decent workout. Bag flips were killing me. The bag has to be heavier. It's frozen as hard as a rock. I think it got some water in it and froze.
 
Sunday 3/8/15

Cuff
DE bench 2x20x45 3x45+80 3x95+80 3x115+80 5x3x135+80 mid 5x3x135+80 pinky
DB bench 4x15x62.5's
CS rows 8x255 3x12x297.5
Treadmill 8.6mph
1) strict axle OHP 3x6,6,7x100
CS Fatz 3x8x248
2) reverse green bench 3x8x205
DB curls 3x8x51.25's
3) push-ups 3x15
Inverts 3x14,14,15
4) 20/20's 3:40@11mph

Extra triceps and face pulls.

Pretty decent workout. Things feel good. Weight is coming off slow and steady.
 
Monday

Hips and swings
DE box 2x8x65 added light bands 2x65 2x115 2x135 8x2x155.5
DL 5x135 5x185 5x235 2x265 10x288.5
GHR 4x12xBW
Lever bar 5x14,16,18,20,20x4.25
Treadmill 8.5mph
1) lunges 3x8x20's
Horizontal abs 3x12x84
2) DB cleans 3x4,4,5x72.5
Land mines 3x8x65
3) 45 hypers 3x15x17.25
4) 20/20's 3:40@11mph

Decent workout. Felt solid and easy.

For this cycle by formula
Bench 262
Squat 367
DL 385

2/3 up solid. Not sure what happened on bench. Thinking of adding a little more volume in the form of jokers in a few months. Closer to summer.
New working maxes will be;
Bench 208.5
Squat 292.5
DL 308

Taking things nice and slow. Body is feeling good and weight is coming off.
 
Wednesday

Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x158 17x178 5x198
Pulldowns 8x100 8x150 4x12x172.75
Treadmill 8.6mph
1) bench 4x7,7,8,8x176.5
Strap rows 4x8x133.75
2) band laterals 3x12x40bands
Shrugs 3x8x210
3) 10-counts 3x6x55's
4) 20/20's 4:20@11mph

Extra triceps and scaps. Also rotator reliever.

Pretty good workout. Bench was much improved from last workout. Still working back up after the shoulder though. Conditioning is decent. Hoping to get back on the mats starting next week.
 
Friday 3/13/15
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 13x249 1x278
SSBGM's 8x95 5x115 3x12x133
Lever bar 5x16,18,20,20,20x4.25
Treadmill 8.6mph
1) Glute bridge 3x8x160
Vertical abs 3x12x105
2) log cleans 3x4x162.5
Rotations 3x10xMini
3) 45 hypers 3x10x25
4) 20/20's 4:20@11mph

Decent workout. Easy single at 95%.
 
Sunday 3/16/15
Cuff
DE bench 2x20x45 add minis 3x45 3x95 3x115 5x3x128.5 mid 5x3x128.5 pinky
Crocs 8x70 3x12x90.5
DB bench 4x15x65's
Treadmill 8.6mph
1) DB military 3x10x45's
Fat DB rows 3x9,10,10x51.25's
2) 4-board 3x7,7,8x198
BB curls 3x8x95
3) push-ups 3x11xFeet up
Inverts 3x15xBW
4) 20\20's 5:00@11mph

Extra triceps and face pulls.

Good workout. Upper back is cooked. Was supposed to DL tomorrow but I may back it off until Tuesday. I actually want to get synced up to bench Sunday's so I may push back a day this week and a day next week. Saturday's is my usual cheat day and since bench is my weakest lift I like to have it right after cheat day.
 
Tuesday 3/17/15
Hips and swigs
DE box 2x8x65 added light bands 2x65 8x2x116
DL 5x135 5x185 5x235 14x262 2x293
GHR 4x12,12,12,14
Lever bar 5x17,19,20,20,20x4.25
Treadmill 8.7mph
1) step-ups 3x6x50
Horizontal abs 3x13x85
2) DB cleans 3x4,5,5x72.5
Land mines 3x8x65
3) 45 hypers 3x10,11,11x25
4) 20/20's 5:00@11mph

Pretty easy workout. Gonna start jokers next cycle on squats and deads. Maybe bench cycle after. Step-ups were tough. Rigged up a bar to do them across my back and it was significantly tougher than with DB's. Worked well. Gonna start pushing things just a tad.
 
Wednesday 3/18/15
Cuff
Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 16x189 6x204
Pull downs 8x100 8x150 4x12x173
Treadmill 8.7mph
1) bench 4x8x176.5
Strap rows 4x8x133.25
2) laterals 3x15x36.25's
Shrugs 3x8x210
3) 10-counts 3x6,6,7x55's
4) 20/20's 5:00@11mph

Extra triceps and scap work.

Really good workout. Had a small high day yesterday and it really helped. I may push squats back a day. I need to sync up my bench day to Sunday's so I can have a high day every Saturday.
 
Friday 3/20/15
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 2x255 14x263.5 1x285
SSBGM's 8x95 5x115 3x12x133.5
Lever bar 5x20x4.25
Treadmill 8.7mph
1) Glute bridge 3x8x160.5
Vertical and 3x12x105
2) bag flips 3x4,6,6x128
Rotations 3x10xMini
3) 45 hypers 3x11,11,12x25
4) 20/20's 5:00@11mph

Pretty good workout. Had more on squats but shut it down. Playing things safe. Single was easy.
 
Sunday 3/22/15
Cuff
DE bench 2x20x45 added mini's 3x45 3x95 3x115 5x3x128.5 mid 5x3x128.5 pinky
DB bench 4x15x66.25's
Crocs 8x70 3x12x90.75
Treadmill 8.8mph
1) OHPDB's 3x10x47.5's
Fatz DB rows 3x10x51.25's
2) 4-board 3x8x175 (had to reset these cons burned)
BB curls 3x8x95.5
3) push-ups 3x12xfeet up
Inverts 3x15
4) 20/20's 5:10@11mph

Extra band push downs and face pulls. 2 sets on rotator reliever.

Pretty decent workout. Had to reset 4-boards. Pushed them as far as I could and got a little burnout on them. Rest 23 pounds lighter and will work back up.
 
Almost forgot. Back on the mats this week. Went in Thursday and did basic mobility, submission counters and sweeps for an hour. Saturday was the same except passes instead. Will be back in next Thursday and Saturday. Gotta get my **** together. Testing for purple before Memorial Day and I need to be ready. Then I can get back to competition prep. I need to get this purple belt test off my plate. It's past time.
 
Monday 3/23/15

Pad work hands only 3x3:00


Tuesday 3/24/15
Hips and swings
DE Box SSB 2x8x65 added lights 2x65 2x95 8x2x116
DL 5x135 5x185 5x235 2x265 14x277.5 2x300
GHR 4x13,12,13,15
Lever bar 5x8,9,10,11,15x5
Treadmill 8.8mph
1) BB step-ups 3x6x52.5
Horizontal abs 3x12,12,13x85.5
2) DB snatch 3x4x60
Land mines 3x8x65.25
3) 45 hypers 3x12x25
4) 20/20's 5:20@11mph

Pretty good workout. Still playing it conservative. I think I'm going to jump my DL number 10 pounds and drop the reps down a bunch next cycle.
 
Wednesday 3/25/15

Pad work hands only 3x3:00

Thursday 3/27/15
Cuff
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 11x200 5x210
Pull downs 8x120 8x150 4x12x173.5
Treadmill 8.9mph
1) incline BB 4x8x135
Strap rows 4x8x134
2) laterals 3x15x40 bands
Shrugs 3x8x210
3) 10-counts 3x6,6,7x55's
4) 20/20's 5:24@11mph

Extra triceps and pull aparts.

BJJ

Drilling about half an hour. Live 4x5:00.

Pretty good workout on both fronts.
 
Monday 3/30/15
Hips and swings
SSB Squats 2x8x65 8x135 5x185 5x225 2x265 12x278.5 2x1x292.5+40chains
SSBGM's 8x95 5x115 3x12x133.5
Lever bar 5x10,11,12,13,17x5
Treadmill 8.9mph
1) Glute bridges 3x8x161
Vert abs 3x12x105.25
2) log cleans 3x4,4,5x162.5
Rotations 3x10xmini
3) 45 hypers 3x13,13,15x25
4) 20/20's 5:45@11mph


Decent workout. Upping squat max to 300 and dropping reps some.
 
You must log in or register to reply here.
Back
Top