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5/3/1 and Grappling 4 fun Log

Wednesday 4/1/15
Cuff
DE bench 2x20x45 added mini's 3x45 3x95 3x115 5x3x129 mid 5x3x129 pinky
DB bench 4x15x67.5's
Crocs 8x70 3x12x91
Treadmill 9.0mph
1) OHPDB 3x8x50's
Fatz DB rows 3x10x52.5's
2) close grip bench 3x8x145
BB curls 3x8x95.5
3) push-ups 3x12,13,14xFeet up
Inverts 3x15
4) 20/20's 6:05@11mph

Extra band push downs and face pulls.

Pretty good workout. Tweeted back a tad, just a strain. Be good by Friday to DL.

Thai rounds 2x3:00 decent clip.
 
Friday 4/3/15 Hips and swings
DE squats 2x8x65 added lights 2x65 2x115 2x135 8x2x156
DL 5x135 5x185 5x235 2x285 12x293 2x1x308+40 chains
GHR 4x12,13,15,15
Lever bar 5x11,12,13,14,17x5
Treadmill 9.1mph
1) step ups 3x6x55
Horizontal abs 3x12x86
2) DB Cleans 3x5x72.5
Land mines 3x8x65
3) 45 hypers 3x14,14,15x25
4) 20/20's 6:25@11mph
Pretty decent workout. End of cycle numbers;
Bench 273
Squats 390
DL 410

Upping my max numbers to
bench 212.5
Squats 300
DL 317.5

I plan on dropping some reps on this cycle and kind of easing off the pedal this cycle. My hips and knees are feeling a little sore. Nothing serious.
 
Forgot to add.

Thursday BJJ
Live 8x5:00 one minute between. Another BJJ workout tomorrow. Thinking I'm doing a tournament the 18th. Not ready at all but it'll be fun anyways.
 
Saturday 4/4/15
Bjj drilling 1 hour. All half guard passes. Both open And from lockdown.

Sunday 4/5/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 16x183 1x204 3x1x204+40 chains
Pull downs 8x120 8x150 4x12x173.75
Treadmill 9.2mph
1) bench 4x8x176.5
Strap rows 4x8x134
2) laterals 3x10x37.5's
Shrugs 3x8x210
3) 10-counts 3x6,6,7x55's
4) 20/20's 6:30@11mph

Extra band push downs and pull aparts.

Good workout. Jumped bench max number up to 215.
 
Monday 4/6/15
Hips, swings, roller
SSB squats 2x8x65 8x135 5x185 5x225 10x255 1x285 3x1x285+40 chains
SLDL 8x95 8x145 3x12x168
Lever bar 5x12,13,14,15,18x5
Treadmill 9.3mph
1) Glute bridge 3x8x162
Vertical abs 3x12x105.5
2) bag flips 3x6x128
Rotations 3x10xMini
3) 45 hypers 3x15x25
4) 20/20's 6:35@11mph

Thai rounds 3x3:00 pretty solid clip.

Pretty good workout. Took it easy on 85% set for the sake of my hips and knees. Singles were pretty solid. Decent speed.
 
Tuesday 4/7/15
BJJ
Drilling reverse DLR sweeps 30 minutes
Live 3x5:00

Was late for practice. They switched practice time and forgot to tell me.


Wednesday 4/8/15

Cuff
DE bench 2x20x45 added 87 chains
3x45 3x95 3x115 5x3x135 mid 5x3x135 pinky
DB bench 4x15x67.5's
CS rows 8x245 3x12x282.5
Treadmill 9.3mph
1) log OHP 3x6x115
CS Fatz rows 3x8x242
2) sling shot 3x8x187
DB curls 3x8x51.25's
3) push-ups 3x13,14,15xFeet up
Inverts 3x15xfeet up
4) 20/20's 6:45@mph

Band push downs and face pulls.

Good workout. I think all this sustained volume on the band push downs is really paying off. I'm gonna up the volume on it in a few weeks. Maybe 4 sets instead of three.


Thai rounds

3x3:00
 
Thursday 4/9/15

BJJ live
9x5:00

Good night. Feeling really good. I feel stronger on the mats than I ever have. Not sure why. My lifts are decent right now, but I'm still a ways off any PR's. Things just seem to have come along well all of the sudden. I'm pulling off a lot of stuff on good guys with relative ease which I'm looking forward to trying out in competition.
 
Friday 4/10/15
Hips, swings, roller
DE Squats 2x8x65 added lights 2x65 8x2x117
DL 5x135 5x185 5x235 2x255 10x270 1x310.5 3x1x301.5+40 chains
GHR 4x13,13,15,15xBW
Lever bar 5x13,14,15,16,20x5
Treadmill 9.4mph
1) single leg squats 3x6,7,8x10
Horizontal abs 3x12x86.25
2) DB snatch 3x4,4,5x60
Land mines 3x8x65
3) 45 hypers 3x15x25
4) 20/20's 6:50@11mph

Easy workout.
 
Sunday 4/12/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 2x185 13x193.5 1x210 3x1x210+47 chains
Pull downs 8x120 8x150 4x12x174.5
Treadmill 9.5mph
1) Incline BB 4x9x136
Strap rows 4x8x134.5
2) band laterals 3x16x40 bands
Shrugs 3x8x210
3) 10-counts 3x6x55's
4) 20/20's 7:00@11mph

4 sets of band push downs and pull aparts.


Pretty decent workout. Missed drilling this morning. Sister in law had car trouble and I ended up having to take her to the car rental place. Squats tomorrow plus Thai rounds.
 
Monday 4/14/15
Hips, swings, roller
SSB squats 2x8x65 8x135 5x185 5x225 2x255 8x270 1x292.5 3x1x292.5+47 chains (easy)
SLDL 8x95 5x145 3x12x168.5
Lever bar 5x14,15,16,18,20xBW
Treadmill 9.5mph
1) Glute bridge 3x6x165
vertical and 3x12x105.75
2) log cleans 3x5x162.5
Rotations 3x10xMini
3) 45 hypers 3x15x25
4) 20/20's 7:00@11mph

Pretty easy workout. Hip is feeling a little tendinitis. Singles were easy.
 
Wednesday 4/15/15
Cuff
DE bench 2x20x45 3x45+94 3x95+95 3x115+94 5x3x135+94 mid 5x3x135+94 pinky
DB Bench 4x15x67.5's
CS Rows 8x245 3x12x283
Treadmill 9.5mph
1) log press 3x6x116
CS Fatz 3x8x242.5
2) sling shot 3x8x188
DB curls 3x9x51.25's
3) push-ups 3x15
Inverts 3x15
4) 20/20's 7:00@11mph

Extra band triceps and face pulls, 4 sets.

Thai rounds 3x3:00 pretty decent clip.

Feeling really good. Not sure whether that is good or bad. We will find out Saturday. Live rolling tomorrow.
 
Well, Saturday did not work out real well. Backing up to Thursday, I woke up with the right side of my face partially paralyzed. I knew right away I had gotten Bells Palsy. I went to the ER Friday for about 3 hours and a CT scan and MRI. No stroke and it is Bells Palsy. I left with a script for prednisone and an anti viral. Saturday I got roped into refereeing at the last minute and agreed to. They offered me $100 and to compete for free. So I started refereeing and I did like 100 matches in about 6-7 hours and I was beat so I told them to pull my name out of purple belt. Well at the end of the tournament the director offered me $100 to roll the other purple that was there as he didn't have a match so I took it. I changed and warmed up and the guy I got was at the table and asking if he had a match and I told him we were rolling. He looked at my blue belt and ran off to his instructor. Long story short he refused to roll me because I only had a blue. He and his instructor were both dicks about it. I thought if I ran through my resume he would see I was legit, it probably only made things worse. At that point I lost my patience a little bit and I may have made a passive aggressive comment or two before walking away in disgust. I've never heard of anything like this anywhere. So onto preparations for the Kumite.

Monday 4/30/15
Hips, swings, roller
SSB DE box 2x8x65 added lights 2x65 2x115 8x2x137
DL 5x135 5x185 5x235 2x265 8x283.5 1x307 3x1x307+47
GHR 4x15xBW
Lever Bar 5x15,16,17,18,20x5
Treadmill 9.5mph
1) single leg squats 3x8,8,10x15
Horizontal abs 3x12x86.5
2) DB cleans 3x5x72.5
Land mines 3x8x65
3) 45 hypers 3x15x25
4) 20/20's 5:[email protected]

Thai rounds 2x3:00 real easy.
 
Wednesday 4/22/15

Cuff
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 10x204 1x215 3x1x215+47 chains
Pull downs 8x120 8x150 4x12x175
Treadmill 9.6mph
1) bench 4x8,8,8,9x177
Strap rows 4x8,8,8,10x135
2) laterals 3x10,11,11x37.5's
Shrugs 3x8x210.5
3) 10-counts 3x6,7,7x55's
4)20/20's 5:[email protected]

Band push downs 4x45
Pull aparts 4x45

Decent workout. Assistance/ accessory went great, Amrap set I was a rep short of what I wanted.
 
Friday 4/24/15
Hips, swings, roller
SSB squats 2x8x65 8x135 5x185 5x225 2x275 6x285 1x300 3x1x300+47
SLDL 8x95 5x145 3x12x169
Lever bar 5x16,18,18,18,20x5
Treadmill 9.7mph
1) Glute bridge 3x6,6,7x165.5
Vertical abs 3x12x106
2) bag flips 3x8x130
Rotations 3x10xOld mini
3) 45 hypers 3x15,15,16x25
4) 20/20's 5:[email protected]

Decent day. Pretty easy. Not rushing anything on lower body. This would be considered a reset cycle I suppose. I'll go up 2.5 only on my Mac number but try and add a rep for the whole cycle. Things seem to be going well.
 
Monday 4/27/15
Cuff
DE bench 2x20x45 add 100 in chains 3x45 3x95 3x115 5x3x135 mid 5x3x135 pinky
DB bench 4x15x70's
CS rows 8x245 3x13x284
Treadmill 9.7mph
1) log press 3x7x117
CS Fatz 3x9x243
2) sling shot 3x9x187.5
DB curls 3x9x51.25's

Called it there. I am shot. Too much booze and bar food this weekend. This was a big fundraiser for the wrestling club and it's a huge party and I always get in on it. Haha. I always plan it though. It'll be my last weekend of fun until the tournament Memorial Day. Diet started today. Under 100 carbs. Two or three of those and I'll feel great.
 
Wednesday 4/29/15
Hips, swings
SSB DE 8x65 added lights 2x65 2x115 2x135 8x2x157
DL 5x135 5x185 5x235 2x285 6x302
1x317.5 3x1x317.5+47 chains
GHR 4x15xBW
Lever bar 5x17,18,19,20,20x5
Treadmill 9.7mph
1) single leg squats 3x8x20
Horizontal abs 3x12x87.25
2) DB snatch 3x5x60
Land mines 3x8x65
3) 45 hypers 3x15,16,16x25
4) 20/20's 3:00@12mph

Pad work 3x3:00 hands only.
 
Friday 5/1/15

Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 15x185 1x207 5x1x207+47 chains
Pull downs 8x120 8x150 4x12x176
Treadmill 9.8mph
1) inclines 4x10x137
strap rows 4x8,9,10,10x135.25
2) band laterals 3x17x40bands
Shrugs 3x8x211
3) 10-counts 3x8x55's
4) 20/20's 4:25@12mph

Extra band push downs and pull aparts.

Saturday 5/2/15
No gi at a different gym 2 hours.
 
Monday 5/4/14

Turned 44 yesterday. Took the daughter to see Avengers 2 last night. Good flick.

Hips, swings
SSB squats 2x8x65 8x135 5x185 5x225 2x245 13x260 1x290 3x1x290+47 chains
SSBGM's 8x95 5x115 3x12x135
Lever bar 5x18,19,20,20,20x5
Treadmill 9.8mph
1) Glute Bridges 3x6,7,7x166
Vertical abs 3x12x106.25
2) log cleans 3x5x162.5
Rotations 3x8xmini+4-board
3) 45 hypers 3x16x25
4) 20/20's 5:00@12mph

Easy workout.
 
Wednesday 5/6/15
Cuff
DE bench 20x45 added minis 3x45 3x95 3x115 5x3x129 mid 5x3x139 pinky
DB bench 4x15x70's
CS Rows 8x255 3x13x297.5
Treadmill 10mph
1) strict axle OHP 3x6,7,7x101
CS fatz 3x8x248
2) R. Green bench 3x8x205
BB curls 3x8,9,9x95.5
3) push-ups 3x15xBW
Inverts 3x15xBW
4) 20/20's 5:00@12mph

Band push downs and face pulls 4 sets. Decent workout.
 
Thursday 5/7/15

DE squats SSB 2x8x65 2x65+40 2x115+40 2x135x40 8x2x155+40
DL 5x135 5x185 5x235 2x255 12x275
GHR 4x15xBW
Lever bar 5x20x5
Treadmill 10mph
1) step-ups 3x6x60
Horizontal abs 3x13x87.5
2) DB cleans 3x5x72.5
Land mines 3x8x65
3) 45 hypers 3x16x25
4) 20/20's 5:00@12mph


BJJ live 8x5:00.
 
Did tournament Saturday. Went 2-1 got 2nd. Not what I wanted. Beat first guy 11-0. 2nd guy 9-0. I should have been done then and gotten first but it was double elimination so they all rolled off and I had to go again with the 2nd kid I beat. I was beating him 9-2 with about a minute to go and got caught in a tight cross lapel choke. Had to tap. Basically I was out of gas. I'm going to have to up my conditioning another notch if I want to stay in the open division. I was stronger and more aggressive, I just couldn't keep it up the entire six minutes. I started clock watching 2 minutes into the last match. I also need to start stalling a bit in certain positions, especially when I'm up a pile of points. I let the red dictate me to move a few times and I should have ignored it. I was all over the place for 4 minutes I shouldn't be penalized for holding a position for 30 seconds to catch my breath, especially when I was dictating the match and doing all the scoring.
 
Off since tournament. Monster sore and have go burns all over.

Thursday 5/14/15

Treadmill
20/20's
7:00@9mph
7:00@10mph
7:00@11mph

BJJ live 6x5:00

Tapped my instructor for the first time. I usually score lots of points on him, but never tapped him until tonight. Arm bar from knee on belly.

Friday 5/15/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 1x185 12x196 1x212 3x1x212+47
Pull downs 8x120 8x150 4x12x176.25
Treadmill 10mph
1) bench 4x8x177.5
Strap rows 4x9,9,10,10x135.25
2) laterals 3x11x37.5's
Shrugs 3x6x215
3) 10-counts 3x8x55's
4) 20/20's 5:00@12mph

Extra band triceps and pullaparts.
 
Saturday 5/16/15

BJJ
Drilling 1:00 mostly purple belt test stuff. Also did some Keenan stuff, arm bar defense and a knee at trap series.

Didn't get to do a treadmill workout. Wife was in the ER night before for an infected tooth, so I was running around getting prescriptions all morning.


Sunday 5/17/15
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 2x265 10x275 1x297 3x1x297.5+47
SSBGM's 8x115 3x12x135
Lever bar 5x20x5
Treadmill 10.1mph
1) Glute bridges 3x8x166.5
Vertical Abs 3x12x106.5
2) bag flips 3x8x120
Rotations 3x8xMini
3) 45 hypers 3x16,16,17x25
4) 20/20's 5:20@12mph
 
Monday 5/18/15
Cuff
DE Bench 2x20x45 added mini's
3x45 3x95 3x115 5x3x129 mid 5x3x129 pinky
DB bench 4x15,15,16,16x70's
CS rows 8x255 3x12x298
Treadmill 10.2mph
1) strict OHP 3x7x102 (felt terrible on shoulder)
CS Rows Fatz 3x8x248
2) reverse green bench 3x8x206
BB curls 3x9,10,10x95.5
3) push-ups 3x15
Inverts 3x15
4) 20/20's 5:40@12mph

Band push downs and face pulls 4x50.

Decent workout. Feeling relatively good for Saturday. Kumite in Pittsburgh. Be the 6th time I've competed there. Sprint workout and BJJ tomorrow. Last weight room day on Wednesday.
 
Friday 5/22/15
Hips and swings
SSB DE box 2x8x65 2x65+40 2x115+40 2x135+40 8x2x175+40
DL 5x135 5x185 5x235 2x275 10x290.5 1x315 3x1x315+47
GHR 4x15,15,16,16
Lever bar 5x20x5
Treadmill 10mph
1) step-ups 3x6x61
Horizontal abs 3x12x87.75
2) DB Snatch 3x5x60
Land mines 3x8x65.25
3) 45 hypers 3x16,17,17x25
4) 20/20's 5:00@12mph

Decent workout, nothing special. Decided to bail on the Kumite. Wasn't happy about it, but with this purple belt test coming up I just couldn't justify $175-200 for two matches. This test is gonna run me $150 alone not including the trip down and back and that's in three weeks. Probably off until Wednesday. Have a day of yard work ahead of me and a day off Monday, then BJJ Tuesday. Be a little spotty until schools out on the 5th.
 
Wednesday 5/27/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 1x195 9x207 1x217.5 3x1x217.5+47
Pull downs 8x120 8x150 4x12x176.5
Treadmill 10mph
1) inclines 4x10x138
Strap rows 4x10x135.75
2) band laterals 3x18x40band
Shrugs 3x6,6,7x215
3) 10-counts 3x4,4,5x56.25's
4) 20/20's 5:00@12mph

Band push downs and pull aparts 4x50
Rotator reliever 2x30x2 positions/2 directions.

Decent workout. Shoulder was hurting a fair bit. Started reliever again plus a shot of TB-500 this morning also.
 
Thursday 5/28/15
BJJ
Drilling purple belt test material.


Friday 5/29/15

Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 2x275 7x290 1x305 3x1x305+47 1x315
SSBGM's 8x115 3x12x135
Lever bar 5x20x5

Called it there. Not a lot of motivation right now for some reason. Work sucks and lot going on at home. 1 more week then off for summer.
 
Saturday 5/30/15
BJJ drilling. All purple belt test material.

Monday 6/1/15
Cuff
DE bench 2x20x45 added lights 3x45 3x95 3x115 10x3x129+light
DB bench 4x13,13,14,14x71.25's
CS Rows 8x255 3x12x298.5
Treadmill 10mph
1) DB Laterals 3x11,11,12x37.5's
CS Fatz 3x8x248
2) reverse Green bench 3x8x206
BB Curls 3x6,6,8x97.5
3) push-ups 3x16
Inverts 3x16
4) 20/20's 5:00@12mph

Push downs and face pulls 4x50
Rotator reliever

Decent workout.
 
Thursday 6/4/15

BJJ drilling purple belt material again.

Friday 6/5/15
Hips and swings
SSB DE 2x8x65 2x65+40 2x115+40 2x155+40 8x2x195+40
DL 5x135 5x185 5x235 2x275 7x306.5
GHR 4x15,16,16,16xBW
Lever bar 10x2.5 4x8x5.25
Treadmill 10mph
1) step ups 3x6x65
Horizontal abs 3x12x88.5
2) DB cleans 3x5x73.5
Land mines 3x8x65.5
3) 45 hypers 3x17x25
4)20/20's 3:00@12mph

Saturday 6/6/15
BJJ drilling purple belt run through.
 
Sunday 6/7/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 17x187 1x209 3x1x209+47
Pull downs 8x120 4x12x177
Treadmill 10mph
1) bench 4x8x177
Strap rows 4x10x136
2) laterals 3x18,18,19x40 in bands
Shrugs 3x7x215
3) 10-counts 3x4,5,5x56.25's
4) 20/20's 3:00@13mph

Band push downs and pull aparts 4x50

Good workout. Got 2-3 more on bench than I expected.
 
A fellow 5 3 1 guy. I shall be starting a log as soon as I've got a post count that allows me to put up video. It's gonna take me a while to get used to you guys all posting in lbs though!!
 
EDBANGER said:
A fellow 5 3 1 guy. I shall be starting a log as soon as I've got a post count that allows me to put up video. It's gonna take me a while to get used to you guys all posting in lbs though!!
Click to expand...

Ughhhh kilo's?! Time to brake out my calculator :( lol
 
Lbs it is but I do speak kilo. Spot/loaded/judged probably 150 power meets over the years.

Tuesday 6/9/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 added sleeves 5x225 2x245 15x261.5 1x292 3x1x292+47 8x200
SLDL 8x145 3x12x172.5
Lever bar 10x2.5 4x8,9,10,11x5.25
Treadmill 10mph
1) glute bridge 3x8x167.5
Vertical abs 3x12x106.75
2) log cleans 3x3x165
Rotations 3x8xMini
3) 45 hypers 3x17,17,18x25
4) 20/20's 3:40@12mph

Some calves.

BJJ drilling 1:00. Went through whole purple belt list again. Once more tomorrow then test on Saturday.
 
Wednesday 6/10/15

Cuff
DE bench 2x20x45 3x45+107 3x95+107 3x115+107 5x3x135+107 mid grip 5x3x135+107 pinky
DB bench 4x14,14,14,15x71.25's
Croc Rows 8x70 3x13x92.5
Treadmill 10mph
1) band laterals 3x18,19,18x40 bands
Fatz DB Rows 3x10x52.5's
2) close grip bench 3x9,9,10x145.5
DB curls 3x9x51.25's
3) push-ups 3x16
Inverts 3x16
4) 20/20's 4:20@12mph

BJJ drilling 1:00
Purple belt run through, 1 last time.
 
Saturday 6/13/15

Purple belt test. Passed no real problems. Got one move corrected and screwed up one other, just because we have different names for a few of them. There were two knee on belly chokes on the test and I did the wrong one first time.
 
Back at it.

6/15/15
Hips, swings, roller
SSB DE Box 2x8x65 added light bands 8x2x120
DL 5x135 5x185 5x235 2x255 13x276.5 1x309 3x1x309+40
GHR 4x8x14chains
Lever bar 10x2.5 4x9,10,11,12x5.25
Treadmill 10mph
1) lunges 3x6x25's
Horizontal abs 3x12x88.5
2) DB snatch 3x5x60.6
Land mines 3x8x65.5
3) 45 hypers 3x17,18,18x25
4) 20/20's 5:00@10mph

Totally gassed. Was like 90% humidity. Must have lost 4-6 pounds. Light dieting started today. Nothing too serious. This cold therapy has kept me relatively lean. If anybody is interested check it out here. This is a buddy of mine and my first real BJJ/Sambo instructor.

Invalid Link Removed
 
Tuesday 6/16/15
Cuff
Bench 2x20x45 8x95 8x115 5x135 5x155 2x185 14x198 1x215 3x1x215+47
CAT style for fun 3x3x155
Pull downs 8x140 4x12x177.25
Treadmill 10mph
1) inclines 4x10x140
Strap rows 4x10x136
2) DB laterals 3x13,13,14x30's
DB Press 3x7,8,8x40's
3) 10-counts 3x5x56.25's
4) 20/20's [email protected]

Band push downs and pull a parts 4x50
Rotator reliever

Bench is going really well for some reason. I'm only about 30 pounds off from my PR by formula and that was on test and var and 6-8 pounds heavier.
Off until probably Friday or Sunday. I start a
Garage job tomorrow and if things go well dropping the posts I'll have Friday off to squat. If not wont be until Sunday.
 
Thursday 6/17/15
Hips, swings, roller
SSB squats 2x8x65 8x135 5x185 5x225 2x255 12x277 1x300 3x1x300+47
SLDL 8x145 3x12x173
Lever bar 1" handle 8x5 4x 8,9,11,13x7.5
Treadmill 10mph
1) glute bridge 3x8x168
Vertical abs 3x12x107
2) bag flips 3x6x120
Rotations 3x8xmini
3) 45 hypers 3x18x25
4) 20/20's 5:[email protected]

Decent workout. Got rained out so was able to workout.
 
Congrats on the purple belt man
 
Sunday 6/21/15
Cuff
DE bench 2x20x45 3x45+114 3x95+114 3x115+114 10x3x135+114
DB bench 4x14,14,15,15x70's
Croc rows 8x70 3x12x92.5
Treadmill 10.3mph
1) Band Laterals 3x19x40
DB fate Rows 3x10x52.5's
2) close grips 3x10x146
DB curls 3x9x51.25's
3) push-ups 3x16xFeet up
Inverted rows 3x16xFeet up
4) 20/20's 5:[email protected]

Push downs and face pulls 4x50.

Decent workout. Had big Father's Day breakfast as fuel.
 
Friday 6/25/15
Hips, swings, circles
SSB DE box 2x8x65 added light 2x65 2x115 8x2x140
DL 5x135 5x185 5x235 2x275 12x302.5
1x319 3x1x319+40
GHR 4x8,8,9,9x14
Lever bar 10x2.5 4x10,11,12,13x5.25
Treadmill 10mph
1) lunges 3x7x25
Horizontal abs 3x12x88.75
2) DB cleans 3x4x75
Land mines 3x8x65.5
3) 45 hypers 3x18x25
4) 20/20's 5:[email protected]

Pretty good workout considering how long I've been off and how hard. I've been doing a 22' tall pavilion and I'm the up top guy so it's really running me ragged. On a good note I've definitely dropped a few pounds. Bench Sunday and then I'm hoping to squat around Wednesday or Thursday. Hopefully done with this job by Wednesday. If it rains I'll get one in on that day.

On a side note I'm considering getting a front squat harness and cycling them in for 5-3-1 Squat every 6-9 months or so. To take the heT off my hips and knees every so often. We will see though. Maybe in the fall.
 
Sunday 6/28/15
Cuff
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 9x209 1x220 3x1x220+47
Pull downs 8x140 4x12x177.5
Treadmill 10mph
1) bench 4x8,8,8,9x178
Strap rows 4x10x136
2) laterals 3x14,14,15x30's
DB press 3x8,9,9x40's
3) 10-counts 3x5x56.25's
4) 20/20's 5:[email protected]

Band push downs and pull aparts 4x51
Rotator reliever.

Pretty decent workout. I was hoping for an extra rep on bench but it wasn't quite there. I'll take it though. With the weight drop and the physical labor I've been doing I'm really surprised to be doing as well as I am. Had a big cheat meal for breakfast as usual this morning and that always helps me out. Working tomorrow but rain is in the forecast for Tuesday so I'm thinking I'll get a squat in then. Things are going well and I want to keep on top of everything.
 
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