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5/3/1 and Grappling 4 fun Log

Friday 7/3/15
Squats 2x8x65 8x135 5x185 5x235 2x275 9x292.5 1x307.5 3x1x307.5+47
SLDL 8x145 3x12x173.5
Lever 10x2.5 4x11,12,13,14x5.25
Treadmill 10mph
1) Glute Bridge 3x8x168.5
Vertical abs 3x12x107
2) log cleans 3x3,3,4x165
Rotations 3x10xMini
3) 45 hypers 3x18,18,19x25
4) 20/20's 5:[email protected]

Job done, back at it.
 
Sunday 7/5/15
Cuff
DE bench 2x20x45 3x45+120 3x95+120 3x115+120 10x3x135+120
DB bench 4x15x70's
Crocs 8x70 3x12x92.75
Treadmill 10mph
1) band laterals 3x19,19,20x40
Fatz DB rows 3x10x52.5's
2) close grips 3x10x147
DB curls 3x8,9,9x45's
3) push-ups 3x16
Inverts 3x16


Called it there. The treadmill seems to be ****ting the bed so I'm not sure what I'm gonna do if it dies. I'll be fukked.
 
Tuesday 7/7/15
Hips, swings, circles
SSD DE box 2x8x65 added lights 2x65 2x120 2x140 8x2x160
DL 5x135 5x185 5x235 1x285 9x309 1x325 3x1x325+40
GHR 4x9x14
Lever bar 10x2.5 4x12,12,13,14x5.25
Treadmill 10mph
1) lunges 3x8x25's
Horizontal abs 3x12x88.75
2) DB snatch 3x5x60
Land mines 3x8x65.75
3) hypers 3x18,19,19x25
4) 20/20's 5:[email protected]
 
Tuesday 7/9/15

BJJ. Self defense for :45
Live 3x5:00 real easy.

Thursday 7/11/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 18x175 1x195 5x1x195+60 chains
Pull downs 8x140 4x12x177.75
Treadmill 7.0mph
1) inclines 4x10x141
Strap rows 4x5x140
2) laterals 3x14,15,15x30's
DB OHP 3x9,9,10x40's
3) 10-counts 3x5x56.25's
4) 20-20's 5:00@8mph

Band push downs and pull aparts 4x52

BJJ live 8x5:00 working the kinks out and getting back at it.

Well the old treadmill **** the bed. I dumped $1800 into a new Sole treadmill. On a good note the thing is pretty nice. On a bad note I now know why I didn't feel as in shape as I should have, the old treadmill must have been off by like 2.5-3.0 mph. What I thought was 10 must have really been about 8.0.
 
Friday 7/10/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 2x245 15x265.5 1x297 5x1x297+47
SSBGM's 8x115 3x12x135.5
Lever bar 10x2.5 4x12,13,14,15x5.25
Treadmill 7.1mph
1) glute bridge 3x6x172
Vertical abs 3x12x107.25
2) bag flips 3x6,6,8x120
Rotations 3x10xMini
3) 45 Hypers 3x20x25
4) 20/20's 5:[email protected]
 
Monday 7/13/15
Cuff
DE bench 1x20x45 added minis 3x45 3x95 3x115 10x3x130
DB Bench 4x15x70's
CS rows 8x255 3x12x285
Treadmill 7.2 mph
1) band laterals 3x20x40
CS fatz 3x9,9,10x243.5
2) sling shot 3x6x190
BB curls 3x6,7,8x97.5
3) push-ups 3x17xFeet up
Inverts 3x17xFeet up
4) 20/20's 5:[email protected]

Band push downs and face pulls 4x52 with mini.

Good workout.
 
Tuesday 7/14/15
BJJ
Drilling 1:00 spider guard/DLR sweeps
No live tonight, ran too late.

Wednesday 7/15/15
Hips, swings, circles
SSB DE box 2x8x65 2x65+60 2x115+60 8x2x155+60
DL 5x135 5x185 5x235 2x255 14x278.5 1x311 3x1x311+40
GHR 4x9,9,10,10x14
Fat DB holds 4x20,21,22,36x40's
Treadmill 7.3mph
1) one leg squats 3x8x22.5
Horizontal abs 3x12x90
2) DB cleans 3x4,4,5x75
Land mines 3x8x61
3) 45 hypers 3x20x25
4) 20/20's 5:[email protected]

Pretty decent workout. Leaving for the beach Friday. I'll probably workout at least twice while I'm there. Just BB/muscle pumper type stuff. Place isn't equipped to do a lot of PL type stuff.
 
Thursday 7/16/15
BJJ
Live 8x5:00. Pretty decent clip.
Last day of my teacher. He is a marine and got transferred to California. Sad to see him go. He was my best rolling partner. Going to be hard to replace.
 
Monday 7/20/15

Beach gym
Cuff and neck
Bench 20x45 8x115 5x135 5x155 3x175 15x185 5x1x205 nice and fast
Pull downs 5 sets
Laterals 3x15x30's superset red with
DBOHP 3x10x45's
Band pushdowns and pull aparts 4x50
20/20's 9:00 worked up to 11mph for the final few.
 
Tuesday 7/21/15

Straight bar squats worked up to 10x225 all my shoulder could handle.
SLDL 3x12x175
Vertical abs 3 sets
20/20's 9:00 worked up to 12mph for the last one.

Sunday 7/26/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 16x185 1x200 4x1x200+60
Pull downs 8x140 4x12x178
Treadmill 7.3mph
1) bench 4x6x178.5
Strap rows 4x5,5,5,6x140
2) laterals 3x10,11,12x31.25's
DB press 3x6,7,8x42.5's
3) 10-counts 3x3,3,4x56.25's
4) 20/20's 5:05

Band pushdowns and pull aparts 5x40

Decent workout back from vacation. I'll squat tomorrow if we don't work too late.
 
Monday 7/27/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 3x275 10x281 1x305 4x1x305+47
SSBGM's 8x115 3x13,13,13x135.5
Lever bar 10x2.5 4x13,14,15,16x5.25
Treadmill 7.4mph
1) glute bridge 3x6,6,7x172.5
Vertical abs 3x12x107.5
2) log cleans 3x3,4,4x165
Rotations 3x10xMini
3) 45 hypers 3x20x25
4) 20/20's 5:[email protected]

Tuesday 7/28/15
BJJ drilling X-guard 45 minutes
Live 12x2:00 positional from X and half butterfly.
 
Thursday 7/31/15
Cuff
DE bench 2x20x45 added minis 3x45 3x95 3x115 10x3x130
DB bench 4x12,12,13,13x71.25's
CS rows 8x255 3x12x285.5
Treadmill 7.5mph
1) band laterals 3x20x40
CS fatz rows 3x6x245
2) sling shot 3x6x190.5
BB curls 3x7,8,8x97.5
3) push-ups 3x17
Inverts 3x17
4) 20/20's 5:[email protected]

BJJ
Drilling :30 x-guard stuff
Live 4x5:00
 
Friday 7/31/15
Hips, swings, circles
DE SSB box 2x8x65 2x65+60 2x115+60 2x155+60 8x2x175+60
DL 5x135 5x185 5x235 3x285 10x295 1x319 3x1x319+40
GHR 4x9,10,10,10x14 (chains)
Fatz holds 4x22,25,26,40x40's
Treadmill 7.5mph
1) one legged squats 3x8x23.5
Horizontal abs 3x12x90
2) DB snatch 3x5x60
Land mines 3x8x66.25
3) 45 hyper 3x20x25
4) 20/20's 5:[email protected]

Decent workout. Still hugging and puffing too much.
 
Saturday 8/1/15
No Gi
:40 minutes drilling. Half guard lockdown.
Live 6x5:00


Sunday 8/2/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 11x195 1x205 3x1x205+60
Pull downs 8x140 4x12x178.25
Treadmill 7.6mph
1) incline BB 4x6,6,6,7x145
Strap rows 4x5,5,6,6x140
2) laterals 3x11,11,12x31.25's
DB press 3x7,7,9x42.5's
3) 10-counts 3x4x56.25's
4) 20/20's 5:[email protected]

Band pushdowns and pull aparts 3x45. Changed to a higher bar for the pushdowns and a shorter mini for the pull aparts. 5 sets was taking too long.

Not a real great workout. Lost at least a rep on bench, maybe two. Just an off day hopefully.
 
Monday 8/3/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x235 2x275 5x297 1x312.5 1x312.5+47
SSBGM's 8x115 3x13x135.5
Lever bar 10x2.5 4x14,15,16,17x5.25
Treadmill 7.6mph
1) glute bridge 3x6,7,7x173
Vertical abs 3x12x107.5
2) bag flips 3x6,8,8x120
Rotations 3x10xMini
3) 45 hypers 3x20x25
4) 20/20's 5:[email protected]

Not a great workout. I knew I'd take a drop but it was more severe than I had hoped. I reset my squat max down to 290 and I'm gonna work back up. Goal is 315 max number and to hit 300x10 for my 400 by formula. Then I'm gonna hit front squats for 4-6 cycles before I go back to the SSB.
 
Tuesday 8/4/15
BJJ drilling 1 hour all X-guard

Saturday 8/8/15
BJJ drilling all lockdown sweeps and passes 1 hour

Monday 8/10/15
Cuff
DE bench 20x45 added mini's 3x45 3x95 3x115 10x3x130
DB bench 4x12,13,13,13x71.15's
CS rows 8x255 3x12x286
Treadmill 7.6 mph
1) band laterals 3x13,13,13x50
CS fatz 3x6,6,7x245
2) slingshot 3x6x191
BB curls 3x8x97.5
3) push-ups 3x17
Inverts 3x17
4) 20/20's 5:[email protected]

Band pushdowns and face pulls 3x45

Decent workout. Missed everything after Monday last week. Stuck finishing a pavilion all week until late everyday.
 
Tuesday 8/11/15
BJJ drilling spider guard sweeps 45 minutes
Live 4x4:00

Wednesday 8/12/15
Hips, swings, circles
SSB DE box 2x8x65 2x65+60 2x115+60 2x155+60 2x175+60 8x2x195+60
DL 5x135 5x185 5x235 2x285 5x311
GHR 4x10x14
Fatz holds 4 sets
Treadmill 7.6mph
1) single leg squats 3x8x25
Horizontal abs 3x12x90
2) DB cleans 3x4,5,5x75
Land mines 3x8x66.5
3) 45 hypers 3x10x25
4) 20/20's 5:[email protected]
 
Thursday 8/13/15
BJJ live 8x5:00

Friday 8/14/15
Cuff and neck
Bench 20x45 8x95 8x115 5x135 5x155 16x176.5 1x197.5 5x1x197.5+60
Pull downs 8x140 4x12x178.5
Treadmill 7.8mph
1) bench 4x6x179
Strap rows 4x5,6,6,6x140
2) laterals 3x11,12,12x31.15's
Press 3x8,8,9x42.5's
3) 10-counts 3x5,5,6x55's
4) 20/20's 5:[email protected]

Band
Pushdowns and pullaparts 3 sets

Decent workout. I found a tournament October 10th, naga in philly. Think I'm gonna do it. I'm going purple and advanced, but I'm going age group this time. No more open for this guy. So I started lgd today and I'll start gw in two weeks to get ready. Conditioning ramp up began today. Gonna start treadmill workouts tomorrow, but I'm not going overboard on them, twice a week I'm thinking, as long as my Achilles holds up anyways. No gi tomorrow.
 
Saturday 8/15/15
No gi
Drilling :45 minutes
Live 12x2:00 all from lockdown


Monday 8/17/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 14x246.5 1x275.5 3x1x275.5+60
SLDL 8x145 3x12x174
Lever bar 10x2.5 4x15,16,17,18x5.25
Treadmill 7.7 mph
1) glute bridge 3x7x173.5
Vertical abs 3x12x107.5
2) log cleans 3x4,4,5x
Rotations 3x10xmini
3) 45 hypers 3x20x25
4) 20/20's 5:18x8.9mph

Decent workout. Squats were easy. This is a reset down to 290 from 315.
 
Tuesday 8/18/15
BJJ drilling 1 hour

Wednesday 8/19/15
Cuff
Bench 20x45 3x45+40 3x95+40 3x115+40 3x135+40 10x3x145+40
DB Bench 4x13x71.25's
CS rows 8x255 3x12x299
Treadmill 7.9mph
1) band laterals 3x13x50
CS Fatz 3x8x248.5
2) reverse greens 3x6x206.5
DB curls 3x10x45's
3) push-ups 3x18
Inverts 3x18
4) 20/20's 5:[email protected] mph

Thursday 8/20/15
Treadmill
Warmup
5:[email protected]
4:[email protected]
3:[email protected]

Missed Friday. Took the family to the city.

Monday 8/24/15
DE squats 2x8x65 added lights 2x65 2x115 8x2x122.5
DL 5x135 5x185 5x235 2x265 10x280.5 1x313.5 3x1x313.5+40
GHR 4x10,10,10,11x14
Fatz holds 4sets
Treadmill 7.8mph
1) step-ups 3x6x66
Horizontal abs 3x12x90
2) DB snatch 3x5x60.5
Land mines 3x8x66.75
3) 45 hypers 3x20x25
4) 20/20's 5:[email protected]
 
Tuesday 8/25/15
Cuff
Bench 20x45 8x95 8x115 5x135 5x155 3x175 15x187 1x202.5 4x1x202.5+60
Pull downs 8x140 4x12x178.75
Treadmill 7.9mph
1) inclines 4x6,6,7,8x146.5
Strap rows 4x6x140
2) laterals 3x12,12,13x31.25's
DB press 3x8,9,9x42.5'a
3) 10-counts 3x6x55's
4) 20/20's 5:[email protected]

BJJ drilling 45 minutes
Live 5x5:00.
 
Thursday 8/27/15
BJJ live 9x5:00

Friday 8/28/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 2x255 13x261 1x283 3x1x283+60
SLDL 8x145 3x12x174
Lever bar 10x2.5 4x8,9,10,11x5.5
Treadmill 7.9mph
1) glutes 3x7,7,8x174
Vertical abs 3x12x107.5
2) bag flips 3x8x120
Rotations 3x10xmini+4-board
3) 45 hypers 3x20x25
4) 20/20's 6:[email protected]
 
Saturday 8/29/15
BJJ drilling 1:00
Live 3x5:00


Sunday 8/30/15
Cuff
DE bench 2x20x45 3x45+47 3x95+47 3x115+47 3x135+47 10x3x145+47
DB bench 4x13,14,14,14x71.25's
CS rows 8x255 3x12x299.5
Treadmill 8.0mph
1) band laterals 3x14x50
CS fatz 3x8x248.5
2) reverse greens 3x6,6,7x207
DB curls 3x10x45's
3) push-ups 3x18
Inverts 3x18
4) 20/20's 6:[email protected]

No more extra band work for upper body until after October. I'm concentrating on cardio until I make a decision about this naga tournament in October.
 
Monday 8/31/15
Hips, swings, circles
SSB DE box 2x8x65 added light bands 2x65 2x115 8x142.5+Lights
DL 5x135 5x185 5x235 2x285 8x297 1x322 3x1x322+40
GHR 4x10,10,11,11x14
Fatz holds 4 sets
Treadmill 8.0mph
1) step-ups 3x6x67
Horizontal abs 3x12x90
2) DB Cleans 3x3x80
Land mines 3x8x67
3) 45 hypers 3x20x25
4) 6:[email protected]

Decent workout. Took a long time though.
 
Thursday 9/3/15
BJJ live 10x5:00

Friday 9/4/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 added sleeves 5x225 2x255 10x275.5 1x290 3x1x290+60
SLDL 8x145 3x12x175
Lever bar 10x2.5 4x9,10,11,12x5.5
Treadmill 8.1mph
1) glute bridge 3x7,7,8x174
Vertical abs 3x12x107.5
2) log cleans 3x4,5,5x165
Rotations 3x10xMini
3) 45 hypers 3x20x25
4) 20/20's 6:[email protected]

Decent workout. Keeping lower body somewhat easy. Knees are sore and my Achilles are killing me.
 
Monday 9/7/15
Cuff
DE bench 2x20x45 3x45+54 3x95+54 3x115+54 3x135+54 10x3x145+54
CS rows 8x255 3x12,13,13x300
Incline DB press 4x15,18,18,18x55's
Treadmill 8.2mph
1) band laterals 3x14,14,15x50
CS fatz 3x8x248.5
2) reverse green bench 3x6,8,8x207.5
DB curls 3x8,9,9x46.25's
3) push-ups 3x20
Inverts 3x20
4) 20/20's 6:[email protected]

Tough conditioning. Somehow I got sick. We stayed in a hotel Saturday for a wedding and I think the AC got me sick.
 
Tuesday 9/8/15

Treadmill
Warmup
7:[email protected]
7:[email protected]
7:[email protected]

Missed BJJ tonight. We were 3/4 of the way there and I got a phone call from the wife. Some guy blew a red light and she drilled him in the side. They spun around and the guy clipped another car. He must have been really moving. Nobody hurt, but needless to say we turned around and headed back.

Wednesday 9/9/15
Hips, swings, circles
SSB box 8x65 added lights 2x65 2x95 2x145 8x2x162.5
DL 5x135 5x185 5x235 2x285 6x313.5
GHR 4x10,11,11,11x14
Fat holds 4 sets
Treadmill 8.2mph
1) step-ups 3x6x68
Horizontal abs 3x12x90
2) DB snatch 3x5x61
Land mines 3x8x68.25
3) 45 hypers 3x20x25
4) 20/20's 6:[email protected]

Tough conditioning again. I am still sick and don't seem to be improving much. My glands are still swollen to ****. If it keeps up much longer I'm gonna have to hit the doctor.
 
Friday 9/11/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x165 17x178.5 1x200 5x1x200+60
Pull downs 8x140 4x12x180
Treadmill 8.3mph
1) incline BB 4x7,7,8,8x147
Strap rows 4x6,6,6,7x140.25
2) laterals 3x13x31.25's
OHP DB's 3x10x42.5's
3) 10-counts 3x7x55's
4) 20/20's 6:[email protected]

Very tough conditioning workout. Wish this flu would pass. I may squat tomorrow, not sure yet. I'm out of town for a seminar rolling session at a big school a few hours away. Lots of higher belts there.
 
Monday 9/14/15

Hips, swings, circles
SSB Squats 2x8x65 8x135 5x185 5x225 15x253 1x282.5 5x1x282.5+60
SSBGM's 8x116 3x13,13,14x136
Lever bar 10x3 4x10,11,12,15x5.5
Treadmill 8.4 mph
1) bridges 3x8x175
Vertical abs 3x12x107.5
2) bag flips 3x8,8,10x120
Rotations 3x10x Mini

Called it there. This chest congestion is just killing me. Felt like an elephant was sitting on my chest. Hopefully it runs its course soon. It's been like three weeks.
 
Tuesday 9/15/15
BJJ
Drilling :45
Live 3x5:00

Wednesday 9/16/15
Cuff
DE bench 2x20x45 added mini's 3x45 3x95 3x115 10x3x130.5
DB flat 4x14,14,14,15x71.25's
Crocs 8x70 3x12x93
Treadmill 8.5mph
1) band laterals 3x15x50
Fatz DB rows 3x7x53.25's
2) close grips 3x10x147.5
BB curls 3x8,8,9x97.5
3) push-ups 3x20
Inverts 3x20
4) 20/20's [email protected]

Decent workout. Chest is still congested, but was better tonight.
 
Thursday 9/17/15
BJJ live 8x5:00

Friday 9/18/15
Hips, swings, circles
SSB DE 2x8x65 2x65+60 2x125+60 8x2x155+60
DL 5x135 5x185 5x235 2x265 13x282
GHR 4x11x14
Strap holds 3 sets
Treadmill 8.5mph
1) lunges 3x6x26.25's
Horizontal abs 3x12x90
2) DB Cleans 3x3,4,4x80
Land mines 3x8x67.5
3) 45 hypers 3x20x25
4) 20/20's [email protected]

Decent. DL felt good for a change.
 
Monday 9/21/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 2x175 2x185 15x189 1x205 5x1x205+60
Pull downs 8x140 4x12x180.25
Treadmill 8.5mph
1) bench 4x6,6,7,7x180
Strap rows 4x6,6,7,7x140.5
2) laterals 3x13,14,14x31.25's
DB OHP 3x10x42.5's
3) 10-counts 3x6x55's

Band pushdowns and pull aparts.

Bailed on the tournament. I just can't afford it. Somebody totaled the wife's car and add in winter fuel, new tires on the car, and a short beach trip in October and I don't have the $$$$$$.
 
Tuesday 9/22/15
BJJ drilling passes :45
Live 3x5:00

Wednesday 9/23/16
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 3x255 15x268 1x2903x1x290+60
SSBGM's 8x116 3x13,14,14x136
Lever bar 8x3 4x11,12,13,14x5.5
Treadmill 8.5mph
1) glutes 3x8x175
Vertical abs 3x12x107.5
2) log cleans 3x5x165
Rotations 3x10xMini


Had to skip hypers. Daughter had to get to soccer practice.
 
Thursday 9/24/15
BJJ live 8x5:00

Monday 9/28/15
Cuff
DE bench 2x20x45 added minis 3x45 3x95 3x115 10x3x130.5
DB incline 4x15,16,16,17x60's
Crocs 8x70 3x12x93.5
Treadmill 8.5mph
1) band laterals 3x15,15,16xRed
Fatz DB Rows 3x7,7,8x53.25's
2) close grips 3x10x148
BB curls 3x8,9,9x97.5
3) push-ups 3x20
Inverts 3x20

Band extensions 3 sets
Face pulls 3 sets
 
Tuesday 9/29/15
BJJ drilling 45 minutes
King of the guard 20 minutes


Wednesday 9/30/15
Hips, swings, circles
DE SSB 8x65 2x65+60 2x125+60 8x2x175
DL 5x135 5x185 5x235 2x285 11x300
GHR 4x11x14 chain
Strap holds 4sets
Treadmill 8.5mph
1) lunges 3x6,7,7x27.5's
Horizontal abs 3x12x90
2) DB snatch 3x3x62.5
Land mines 3x8x67.5
3) 45 hypers 3x21x25

Decent workout. Had a few more on DL but playing it safe. I'm in range of the yearly goal and in no hurry. Body is feeling good and I don't want to change that.
 
Thursday 10/1/15
BJJ live 10x5:00

Friday 10/2/15
Cuff and neck
Bench 2x20x55 8x95 8x115 5x135 5x155 3x175 2x190 12x200 1x210 3x1x210+60
Pull downs 8x140 4c12x180.5
Treadmill 8.5mph
1) incline BB 4x8x147.5
Strap rows 4x6,7,7,7x140.75
2) laterals 3x14,14,15x31.25's
OHP DB 3x6,7,7x45's
3) 10-counts 3x6x55's

Band pushdowns and aparts. Good workout.
 
Monday 10/5/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 2x275 14x282.5 1x297.5 3x1x297.5+60
SSBGM's 8x115 3x14x136
Lever bar 10x3 4x12,13,14,15x5.5
Treadmill 8.5 mph
1) glutes 3x8x175
Vert abs 3x12x107.5
2) bag flips 3x8x120
Rotations 3x10xMini
3) 45 hypers 3x21x25

Good workout. Squats felt really good. Knees felt great. Diclofenac all the way baby.
 
Wednesday 10/7/15
Cuff
DE bench 2x20x5 add mini's 3x45 3x95 3x115 10x3x130.5
DB press 4x15x71.25's
Crocs 8x70 3x12,12,13x93.5
Treadmill 8.5mph
1) band laterals 3x15,16,16x50
Fatz DB Rows 3x7,8,8x53.75's
2) close grips 3x10x150
BB curls 3x9x97.5
3) push-ups 3x20
Inverts 3x20

Band extensions and face pull 3 sets.


Good workout.
 
Thursday 10/8/15
BJJ live and drilling round mixed together 1 hour.

Friday 10/9/15
Hips, swings, circles
SSB DE box 2x8x65 2x65+60 2x115+60 2x165+60 8x2x195+60
DL 5x135 5x185 5x235 2x285 10x316.5
GHR 4x11x14
Strap holds 4sets
Treadmill 8.5mph
1) lunges 3x6x30's
Horizontal abs 3x12x90.25
2) DB cleans 3x4x80
Land mines 3x8x67.5

Called it there. Tweaked my back a tad on the last DB clean and didn't want to push it. First time that's happened in a long time.
 
Tuesday 10/13/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 19x181 1x202 5x1x202+60
Pull downs 8x140 4x12x180.75
Treadmill 8.5mph
1) bench 4x6,7,7,8x180.5
Strap rows 4x7,7,7,8x141
2) laterals 3x15x32.5's
DBOHP 3x7,7,8x45's
3) 10 counts 3x6x55's

Band pushdowns and pull aparts 3x50
Wind chime bench 3x10x115

Good workout. Bench felt great.
 
Wednesday 10/15/15
Hips, swings, circles
SSB Squats 2x8x65 8x135 5x185 5x225 2x245 17x260 1x290 3x1x290+60
SLDL 8x145 3x12x175.5
Lever bar 10x3 4x13,14,15,15x5.5
Treadmill 8.5mph
1) glutes 3x8x175.5
Vertical abs 3x12x107.75
2) log cleans 3x3x168
Rotations 3x12xMini
3) 45 hypers 3x21x25

Good workout. Squats felt solid.
 
Thursday 10/15/15
BJJ live 8x5:00

Friday 10/16/15
Cuff
DE bench 2x20x45 3x45+60 3x95+60 3x125+60 10x3x145+60
DB inclines 4x15x62.5's
CS rows Palms facing 8x255 3x12,13,13x286.5
Treadmill 8.5mph
1) band laterals 3x16x50
CS fatz 3x6,7,8x245.5
2) sling shot 3x6,7,8x192
DB curls 3x9,9,10x46.25's
3) push-ups 3x20
Inverts 3x20

Band extensions and face pulls 3 sets.

Pretty good workout. Took a little long. Didn't do wind chime bench. May try and bench Monday because I'm only going to get two days next week because of a weekend beach trip. We will see how I feel first though. May be a bit much.
 
Monday 10/19/15
Hips, swings, circles
SSB box 2x8x65 add light bands 2x65 2x115 8x2x127.5
DL 5x135 5x185 5x235 2x285 14x285
GHR 4x11x14 chain
Strap holds 4 sets
Treadmill 8.5mph
1) one-leg squats 3x6,7,8x27
Horizontal abs 3x12x90.25
2) DB snatch 3x3,3,4x62.5
Land mines 3x8x67.5
3) 45 hypers 3x21x25

Decent workout.
 
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