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5/3/1 and Grappling 4 fun Log

Tuesday 10/20/15
BJJ drilling 45 minutes
Live 3x5:00

Wednesday 10/21/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x185 17x191 1x207 4x1x207+60
Pull downs 8x140 4x12x181
Treadmill 8.5mph
1) incline BB 4x8,8,8,9x148
Strap rows 4x7,7,8,8x141.25
2) DB laterals 3x15x32.5's
DB OHP 3x7,9,10x45's
3) 10-counts 3x6x55's

Band pushdow said and pull aparts 3 sets
Wind chime bench 3 sets.

Really good workout. 2-3 more reps on bench than I was expecting. Off until Monday. Weekend beach trip starting after work tomorrow. If the daughter isn't sick. Otherwise we are gonna get a late start.
 
Tuesday 10/27/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 3x265 12x275 1x297.5 3x1x297.5+60
SLDL 8x145 3x12,13,13x175.5
Lever Bar 10x3 4x14,15,15,15x5.5

Called it there. Not feeling great. I really need to start eating better. That's a big part of the problem.
 
Wednesday 10/28/15
Cuff
DE bench 2x20x45 3x45+67 3x95+67 3x125+67 10x3x145+67
CS rows 8x255 3x13x287
DB bench 4x12x72.5's
Treadmill 8.5 mph
1) band laterals 3x16,16,17x50
CS fats 3x7,7,8x246
2) along shot 3x7,8,8x192.5
DB curls 3x9,10,10x46.25's
3) push-ups 3x10x14
Inverts 3x10x14

Band extensions and face pulls 3 sets.

Good workout. Feeling much better.
 
Thursday 10/29/15
BJJ live 8x5:00

Friday 10/30/15
Hips, swings, circles
SSB DE squats 2x8x65 add lights 2x65 2x115 8x2x147.5
DL 5x135 5x185 5x235 2x285 12x301.5
GHR 4x11x14 chains
Treadmill 8.5mph
1) single leg squats 3x7,7,8x28
Horizontal abs 3x12x90.25
2) DB cleans 3x4x80
Land mines 3x8x67.5
3) 45 hypers
 
Monday 11/2/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 12x202 1x212.5 3x1x212.5+67
Pull downs 8x140 4x12x181.75
Treadmill 8.5mph
1) flat bench 4x7,7,7,8x181
Strap rows 4x7,8,8,8x141.5
2) Laterals 3x15x32.5's
OHPDB's 3x8,9,10x45's
3) 10-counts 3x6x55's

Band pushdowns and pull apart 3x50.

Pretty good workout. Was hoping for an extra rep on bench but didn't get it. Still a small formula PR for the cycle. I'll take it. Squats tomorrow before practice. I have parent/teacher conferences Wednesday and Thursday so I'll be out of the gym until Friday night.
 
Tuesday 11/3/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 3x275 9x290
SLDL 8x145 3x13x175.5
Lever bar 10x3 4x15x5.5
Treadmill 8.5mph
1) glutes 3x8x175.5
Vertical abs 3x12x107.75
2) bag flips 3x8x125
Rotations 3x10xMini
3) 45 hypers 3x22x25

BJJ drilling 45 minutes.
Live 15 minutes.
 
Friday 11/5/15
Cuff
DE bench 2x20x45 3x45+74 3x95+74 3x125+74 10x3x145+74
DB inclines 4x15x62.5's
CS rows 8x255 3x13,13,14x287.5
Treadmill 8.5
1) band laterals 3x16,17,17x50
CS fatz 3x8x246.5
2) sling shot 3x8x193
DB curls 3x6x47.5's
3) push-ups 3x10,10,11x14
Inverts 3x10,10,11x14


Band extensions and face pulls three sets each. Rotator reliever 2 sets.
 
Monday 11/9/15
Hips, swings, circles
SSB DE 2x8x65 add lights 2x65 2x115 2x145 8x2x177.5
DL 5x135 5x185 5x235 2x285 2x305 10x318.5
GHR 4x11x14
Treadmill 8.5mph
1) 1-legged squats 3x8x29
Horizontal abs 3x12x91

Called it there. Back was hurting some and I'm not taking any chances over some assistance work. It's still sore and uncomfortable today so it was probably a good call.
 
Tuesday 11/10/15
BJJ drilling 45 minutes of chokes.
Live 15 minutes

Wednesday 11/11/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 17x185
Pull downs 8x140 3x13x182
Treadmill 8.5mph
1) incline BB 3x9x148.5
Strap rows 3x8x141.75
2) laterals 3x15x32.5's
OHPDB's 3x9,9,10x45's
3) 10-counts fatz 3x6,7,7x25's

Band pushdowns and pull aparts 3x50
Rotator reliever 2 sets.

Very good workout. Dropped some volume on a few things. With wrestling starting I'm not gonna have as much time for the next few months. Took about 20 minutes off. Also changed to fatz 10-counts. Getting some tendinitis in the forearms so this will hopefully help while still keeping me working.
 
Thursday 11/12/15
BJJ live 10x5:00

Friday 11/13/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 3x245 17x263.5
SSBGM's 8x115 3x14,14,15x136.5
Lever bar 10x3.25 3x8x5.75
Treadmill 8.5mph
1) glutes 3x8x176
Vertical Abs 3x12x108
2) log cleans 3x3x168
Rotations 3x10xmini
3) 45 hypers 3x22x25

Pretty good workout. Having some more tendinitis issues in my Achilles and it's also started in my forearms. Going to have to start addressing it more seriously. BJJ tomorrow. Last one before wrestling season. I'm hoping to arrange some Sunday sessions at the gym during the season. I'm set on competing in gi masters worlds next fall and I want to be up and running as soon as wrestling is over. No getting back into it this year.
 
Saturday 11/14/15
BJJ drilling 1 hour.
Live 3x5:00

Friday 11/20/15
Cuff
DE bench 2x20x45 added mini's 3x45 3x95 3x115 10x3x131
DB bench 4x12,12,13,13x72.5's
CS rows 8x255 3x13x300.5
Treadmill 8.5mph
1) band laterals 3x17x50
CS fats 3x7,8,8x248.5
2) reverse green bench 3x7,8,8x208
Underhand Chins 3x6xBW
3) push-ups 3x10,11,11x14
Inverts 3x10,11,11x14

Bench extensions and face pulls 3x50

Pretty good workout. I'll be sore tomorrow. I've been off since last Friday with a tweaked back. I don't know what happened. Didn't happen in the weight room. Just started hurting Saturday after rolling and got worse until Monday. Took until today to recover. I never 'hurt' it so I don't even know how it happened. First time I've had trouble with it in like a year.
 
Monday 11/23/15
Hips, swings, circles
SSB DE 2x8x65 2x65+80 2x115+80 8x2x155+80
DL 5x135 5x185 5x235 2x275 12x289
GHR 4x11x14
Treadmill 8.5mph
1) step-ups 3x6x69
Horizontal abs 3x12x91.25
2) DB snatch 3x3x62.5
Land mines 3x8x67.5
3) 45 hypers 3x22x25
 
Wednesday 11/25/15
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x185 14x196
Pull downs 8x140 3x13x182.25
Treadmill 8.5mph
1) bench 3x8x181.5
Strap rows 3x8x142
2) laterals 3x15x32.5's
OHPDB 3x10x45's
3) fatz 10-counts 3x7,7,8x25's

Bands pushdowns and pull aparts 3x50.

Pretty good considering it's been 2+weeks since I did a BB bench day. Squats Friday.

Started resting the fat bar on my Achilles for a few minutes and it seems to be helping with the tendinitis. The forearm is a different story. It seems to be getting worse.
 
Friday 11/27/15
Hips, swings, circles, Achilles tempering.
SSB squats 2x8x65 8x135 5x185 5x225 2x265 14x279
SSBGM's 8x115 3x14,15,15x136.5
Lever bar 10x3.25 3x8,8,9x5.75

Called it there. Back was pumped to the limit. Felt decent but now it's really sore and uncomfortable today. Not sure what the solution is yet.
 
Monday 11/30/15
Cuff and Achilles
DE bench 2x20x45 added lights 3x45 3x95 3x115 10x3x131
DB inclines 3x15,16,16x62.5's
CS rows 8x255 3x13x301
Treadmill 8.5mph
1) band laterals 3x8x60
CS fatz 3x8x249
2) reverse band bench 3x8x208.5
Axle rows 3x10x60
3) push-ups 3x11x14
Inverts 3x11x14

Band extensions and face pulls 3x50

Decent workout. Tendinitis in the forearm is getting really bad. I need to come up with something soon.
 
Tuesday 12/1/15
Hips, swings, Achilles
SSB DE 2x8x65 2x65+80 2x115+80 2x155+80 8x2x175+80
DL 5x135 5x185 5x235 2x285 12x306
GHR 4x11x14
Treadmill 8.5mph
1) step-ups 3x6x70
Horizontal abs 3x12x91.5
2) DB cleans 3x4x80
Land mines 3x8x67.5
3) 45 hypers 3x22x25
 
Thursday 12/3/15
Cuff, neck, Achilles
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 12x206.5
Pull downs 8x140 3x13x182.5
Treadmill 8.5mph
1) incline BB 3x8,9,9x149
Strap rows 3x8x142.5
2) laterals 3x8x35's
OHPDB 3x6x46.25's
3) 10-counts 3x7,8,8x25's

Band pushdowns and pull aparts 3x50

Pretty good workout. Bench is moving up still. Taking a small jump next cycle. I am less than a pound away from my year end goal and I don't want to miss it.

Going to roll Sunday and I hope to get a squat workout in later in the day.
 
Wednesday 12/9/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 2x275 11x295
SSBGM's 8x115 3x15x136.5
Lever bar 10x3.25 3x8,9,9x5.75
Treadmill 8.5mph
1) glute bridge 3x8x176
Vertical abs 3x12x108
2) bag flips 3x4x120
Rotations 3x10x30 band
3) 45 hypers 3x22,22,23x25

Achilles tempering 2:30x70

Decent workout. Missed Monday, just too tired. Long weekend of wrestling and little sleep, then on top of it I couldn't sleep Sunday nigh and had a match last night. Upper body Friday night and hopefully deadlift either Saturday or more likely Sunday.
 
Thanks. They are coming back. I'm playing it slow and safe in my old age. Hahaha.

Friday 12/11/15
Cuff
DE bench 2x20x45 add mini's 3x45 3x95 3x115 10x3x130.5
DB flat 3x13,14,14x72.5's
CS rows 8x255 3x13x301.5
Achilles tempering 3:00@75
Treadmill 8.5mph
1) band laterals 3x8,8,9x60
CS fatz 3x8x250
2) reverse green mid 3x8x209
Axle rows 3x12x65
3) push-ups 3x11x14
Inverts 3x11x14

Band extensions and face pulls 3x50.


Pretty good workout. Almost bailed and did it tomorrow, glad I didn't.
 
Monday 12/14/15
Hips, swings, circles
SSB DE 2x8x65 2x65+80 2x135+80 2x165+80 8x2x195+80
DL 5x135 5x185 5x235 2x285 1x305 11x323
GHR 4x11,11,11,12x14
Tempering 3:00x75
Treadmill 8.5mph
1) step-ups 3x6x71
Horizontal abs 3x12x
2) DB snatch 3x3,3,4x62.5
Land mines 3x8x67.5
3) 45 hypers 3x22,23,23x25

Pretty decent workout, nothing spectacular.

This was my last full cycle of 5/3/1 for the year and I managed to hit all my formula numbers in this last cycle.

Bench was 217.5 max number and 290 by formula.
Squat was 310 max number, 5 pounds short, but 403 by formula, which was plus a whooping 3 pounds.
DL was 340 max number, 5 pounds over, and 6 pounds over by formula.

Goals for this next year a scaled back a bit.
Bench 225 max and 302.5 by formula.
Squat 325 max and 425 by formula.
DL 355 max and 455 formula.

The reason they are scaled back is I'm going to really hit cardio and technique this year and I'm going to be cutting to ~190ish around September. I'm determined to do masters worlds in September as a purple belt in the 39-46 division and I think my strength is going to be solid. I'm more worried about technique and cardio than anything else. I plan on 2-a day BJJ over a lot of the summer and being ready come September. If I'm spending all this time, money and effort to travel, I want to go out there and win.
 
Wednesday 12/16/15
Cuff and neck
Bench 2x30x45 8x95 8x115 5x135 5x155 3x175 17x186
Pull downs 8x140 3x13x182.5
Achilles 4:00@75
Treadmill 8.5mph
1) bench 3x8x181.5
Strap rows 3x8x142.5
2) laterals 3x8,8,9x35's
DBOHP 3x6,6,7x46.25's
3) 10-counts 3x8x25's

Band pushdowns and pull aparts 3x50
Wind chime bench 4x12x95 just for fun.

Pretty good workout. Back hitting the Cold Fat Burner really hard.
 
Saturday 12/19/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 3x245 15x265.5
SLDL 8x145 3x13,13,14x176.5
Lever bar 10x3.25 3x9x5.75
Achilles 4:00@85

Called it there. Back was tweaking and I saw no need to chance it.
 
Thursday 12/24/15
Cuff
DE bench 2x20x45 3x45+80 3x95+80 3x115+80 3x135+80 10x3x145+80
DB inclines 3x16x62.5's
Crocs 8x75 3x13x93.75
Treadmill 8.5 mph
1) band laterals 3x8,8,9x60
DB rows 3x6x55's
2) close grips 3x10x150.5
Underhand BB rows 3x12x60


Closed out there. Conditioning is shot. I've missed too many workouts due to this back acting up. Gotta get back on track somehow.
 
Saturday 12/26/15
SSB DE box 2x8x65 added lights 2x65 2x115 8x2x130 added a 2x4 to choke bands.
DL 5x135 5x185 5x235 2x285 12x291
GHR 4x11x14
Treadmill 8.5mph
1) lunges 3x6x31.25's
Horizontal abs 3x12x92
2) DB cleans 3x4x80
Land mines 3x8x67.5
3) 45 hypers 3x23x25

Decent workout considering back is still a mess.
 
Off for several days for an out of town wrestling tournament.

Thursday 12/32/15
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 3x265 14x281.5
SLDL 8x145 3x13,14,14x176.5
Lever bar 10x3.25 3x9,9,10x5.75
Achilles tempering 4:00@95
Treadmill 8.5mph
1) glutes 3x8x176.5
Vertical abs 3x12x108.25
2) log cleans 3x3x168
Rotations 3x8xred
3) 45 hypers 3x23x25

I have been doing cold thermogenesis with the coolfatburner for some time but I'm going to start logging it here along with my workouts. I'm upping intensity on it and see what the payoff is.

Friday 1/1/16
CFB 1:00 plus 25 minute shiver walk

Saturday 1/2/16
CFB 1:00 plus 25 minute shiver walk

Sunday 1/3/16
Cuff
DE bench 2x20x45 3x45+87 3x95+87 3x125+87 10x3x145+87
Flat DB bench 3x14x72.5's
Croc rows 8x72.5 3x13x94
Achilles tempering 4:00@95
Treadmill 8.5mph
1) band laterals 3x9x60
Fatz DB rows 3x6x55's
2) close grip bench 3x10x151
Hammer curls fatz 3x6,7,8x25's
3) push-ups 3x11x14
Inverts 3x11x14

CFB :50 minutes plus :25 shiver walk.
 
Wednesday 1/6/15
Hips, swings, circles
SSB DE Box 2x8x65 add light bands 2x65 2x115 2x135 8x2x150
DL 5x135 5x185 5x235 3x285 12x300.5
GHR 4x11x14
Achilles tempering 4:00@95
Treadmill 8.5mph
1) lunges 3x6x32.5
Horizontal abs 3x12x92
2) DB snatch 3x3,4,4x62.5
Land mines 3x8x67.5
3) 45 hypers 3x23x25

CFB :50 minutes. Not very long but actually got a decent shiver going. Doing a hard session and shiver walk tomorrow.
 
Friday 1/8/15
CFB and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 9x207.5
Pull downs 8x140 3x13x182.5
Treadmill 8.5mph
1) bench 3x8x181.5
Strap rows 3x8x142.5
2) laterals 3x9x35's
DBOHP 3x7,7,8x46.25's
3) 10-counts 3x6x26.25's

Bench down hard. Lost 6.5 pounds in the last two weeks and it's cost me some, but I do feel better.
 
Sunday 1/10/16
CFB morning 1:00

Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 2x275 8x297
SLDL 8x145 3x14x176.5
Lever bar 10x3.25 3x9,10,10x5.75
Achilles tempering 4:00@95
Treadmill 8.5mph
1) Glutes 3x8x176.5
Vertical abs 3x12x108.25
2) bag flips 3x4x120
Rotations 3x8xred
3) 45 degree hypers 3x23x25

CFB again 1:30.
 
Tuesday 1/12/16
Cuff
DE bench 2x20x45 3x45+87 3x95+87 3x125+87 10x3x145+87
Incline DB 3x12x65's
Crocs 8x72.5 3x13x94
Achilles tempering 4:00@95
Treadmill 8.5mph
1) band laterals 3x9x60
Fatz DB rows 3x6x55's
2) close grips 3x10x151.5
Hammer curls 3x8x25's
3) push-ups 3x12x14
Inverts 3x12x14

Decent workout, nothing special.
 
Friday 1/15/16
Hips, swings, circles
SSB DE 8x65 added lights 2x65 2x115 2x135 2x155 8x2x170
DL 5x135 5x185 5x235 2x285 1x315 8x325.5
GHR 4x11,11,11,12x14
Achilles tempering 4:00@95
Treadmill 8.5mph
1) lunges 3x6x32.5's
Horizontal abs 3x12x92
2) DB cleans 3x4x80
Land mines 3x8x67.5
3) 45 hypers 3x23x25

CFB 1:10.

Been off from training and cold adapting since Tuesday. Away matches Wednesday and Thursday. Hopefully benching on Sunday.
 
Sunday 1/17/16
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 14x187
Pull downs 8x140 3x13x192.5
Achilles tempering 4:00@100
Treadmill 8.5mph
1) incline BB 3x10x150
Strap rows 3x9x142.5
2) laterals 3x9x35's
DBOHP 3x7,8,8x46.25's
3) 10-count fats 3x6x25's

Bench 5x10x135
Pull aparts 5x40xMini

Did a little extra volume.

Cold water immersion :30
CFB 1:30.
 
Friday 1/22/16
Hips and swings
SSB squats 2x8x65 8x135 5x185 5x225 3x255 10x268
SSBGM's 8x115 3x15x137
Lever bar 10x3.25 3x10x5.75
Achilles tempering 4:00@100

Called it there. No motivation right now. Two late night matches this week and I'm just worn out a bit. Plus the weight drop is affecting me a little. I was down to 195.6 yesterday without any workouts since Sunday and only like three cold therapy days. Next week is nothing until Friday so I'm hoping to get three workouts in and a big food day today to make me feel better.
 
Monday 1/15/16
Cuff
DE bench 2x20x45 added mini's 3x45
3x95 3x115 10x3x131.5
DB flat bench 3x10x73.75's
CA rows 8x255 3x13,14,14x287.5
Treadmill 7.0mph
1) band laterals 3x10x60
CS Fatz rows 3x8x247
2) sling shot 3x8x193.5
Hammer curls 3x8,9,10x25's
3) push-ups 3x12x14
Inverts 3x12x14

Decent workout. Getting back on track hopefully.
 
Wednesday 1/26/16
CFB 1:16

Friday 1/28/16
Hips, swings, circles
SSB DE 2x8x65 3x65+100 3x115+100
8x2x155+100
DL 5x135 5x185 5x235 2x285 10x293
GHR 4x12x14
Treadmill 7.0mph
1) Bulgarians 3x8x10
Horizontal abs3x12x92.25
2) DB snatch 3x4x62.5's
Land mines 3x8x67.5
3) 45 degree hypers 3x24x25
 
Sunday 1/31/16
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x156 3x175 2x185 10x198
Pull downs 8x140 3x13x182.5
Achilles tempering 4:30@100
Treadmill 7.1mph
1) bench 3x8x181.5
Strap rows 3x9x142.5
2) DB laterals 3x9x35's
OHPDB 3x8x47.5's
3) 10 counts 3x6x27.5's
4) 20/20's 1:[email protected]

Cold water immersion :30 minutes.

Gonna try and hit it 2-3 times a week and do my CFB the other days. Gonna be a little tuff with wrestling going on. I was away all weekend at a tourney since Friday morning so couldn't get anything in.
 
Monday 2/1/16
CFB 1:20
Wednesday 2/3/16
Cold shower and CFB :50
Thursday 2/4/16
Hips, swings,circles
SSB Squats 2x8x65 8x135 5x185 5x225 3x275 9x283.5
SSBGM's 8x115 3x15x137
Lever bar 10x3.25 3x10,10,11x5.75
Achilles 4:00@105
Treadmill 7.1mph
1) glutes 3x8x177
Vertical abs 3x12x108.5
2) bag flips 3x4x120
Rotations 3x8xred
3) 45 hypers 3x23x25
4) 20/20's 1:[email protected]

Decent workout, nothing special. Outside of left leg is getting some tendinitis. Going to have to address it soon.

Pulled the trigger on a getstrong front squat harness today. Cost a bit but hoping it's worth it. I'm thinking of rotating it into my squat cycles, say 6 months squats, 3 months front squats. Enough to give my hips and knees a little break while still getting in quality work. We shall see how it works out.

Also working on a plastic 55 gallon barrel for cold water dips. Found a bunch just have to get there a day somebody is there. They want like $10 a piece. Can't go wrong at that price.
 
Sunday 2/7/16
Cuff DE bench 2x20x45 add mini's 3x95 3x115 10x3x131.5
CS rows 8x255 3x14x287.5
DB inclines 3x13,12,13x65's
Treadmill 7.1mph
1) band laterals 3x10x60
CS Fatz 3x8x247
2) sling shot 3x8x193.5
DB hammer Fatz 3x10,10,12x25's
3) push-ups 3x12x14
Inverts 3x12x14
4) 20/20's 1:[email protected]

CFB 45 minutes.
 
Wednesday 2/10/15
Hips, swings, circles
SSB DE 2x8x65 2x65+100 2x115+100 2x155+100 8x2x175+100
DL 5x135 5x185 5x235 2x285 9x310.5
GHR 4x12x14
Achilles 4:00@105 IT band :45 @BW
Treadmill 7.1 mph
1) Bulgarians 3x8x31
Horizontal abs 3x12x92.25
2) DB cleans 3x4x80
Rotations 3x8x67.5
3) 45 hypers 3x24x25
4) 20/20's 2:[email protected]
 
Friday 2/12/16
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 2x195 6x209
Pull downs 8x140 3x13x182.5
Achilles 4;00@105 IT band 1:00@BW
Treadmill 7.2mph
1) incline BB 5x6,6,6,7,8x150
Strap rows 5x6x142.5
2) laterals 3x9x35's
DBOHP's 3x8,8,9x46.25's
3) 10-countz 3x6.6.7x27.5's
4) 20/20's 2:[email protected]

Band pushdowns 3x40xmini
Pull aparts 3x20xmini

Down workout. Finally hitting a wall. Dropping maxes and resetting for next cycle.
 
Monday 2/15/16
Hips, swings, circles
SSB squats 2x8x65 8x135 5x185 5x225 2x275 3x299
Fronts squats with GS harness 10x45 4x10x65
SSBGM's 8x115 3x15x137
Lever bar 10x3.25 3x10,11,11x5.75
Achilles 4:00@105
Treadmill 7.2mph
1) Glutes 3x8x177
Vertical abs 3x12x108.5
2) Bag Flips 3x4x130
Rotations 3x4x120
3) 45 hypers 3x24x25
4) 20/20's 3:[email protected]

Crappy workout, but I knew it going in. My IT band is fried. The tendinitis is getting worse. I did however get my front squat harness and I did 5 light sets and had no pain. I'm switching up to front squats for the next few months in an attempt to let this IT band heal up. I'll be doing linear programming with it for 3-4 cycles until I've got some actual poundages on it, then I'll switch to 5-3-1 programming on it. I'd like to get 5x10x135 or so before I switch. We'll see how it works.
 
Tuesday 2/17/16
DE bench 20x45 mini's 3x45 3x95 3x115 10x3x131.5
DB bench 4x8,9,10,11x72.5's
CS rows 8x255 4x10,11,12,12x287.5
Treadmill 7.2mph
1) band laterals 3x10,10,11x60
CS Fatz 3x8x247
2) sling shot 3x8x193.5
Hammer curls 3x10,11,11x27.5's
3) push-ups 3x12x14
Inverts 3x12x14
4) 20/20's 3:[email protected]

Band extensions and face pulls 3x35
 
Wednesday 2/17/16
CFB :45 minutes
Thursday 2/18/16
CFB :55 minutes


Friday 2/19/16
Hips, swings, circles
SSB DE 2x8x65 2x65+100 2x115+100 2x165+100 8x2x195+100
DL 5x135 5x185 5x235 2x285 1x315 4x328
Front squats 8x45 5x10,11,13,15,20x75

Called it there. Didn't have time for any more and the front squats really sapped me. Started back on CFB. Was planning on waiting until wrestling was over, but I'm too heavy again and it's affecting my blood pressure. Had cloudy vision the other day, so I'm back on a lower carb diet and back to cold adaptation. I won't really crank up until wrestling is over.
 
Saturday 2/20/16
CFB :55

Sunday 2/21/16
CFB :45

Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 19x170
Pull downs 8x140 4x12x170
Treadmill 7.3mph
1) bench 5x6,6,6,7,7x170
Strap rows 5x6,6,7,7,7x142.5
2) laterals 3x9,9,10x35's
DBOHP 3x8,9,9x46.25's
3) 10-counts 3x6,7,7x27.5's
4) 20/20's 3:[email protected]

Band pushdowns and pull aparts 3 sets. Pretty decent workout. Hard reset on all lifts. I dropped bench and DL by 10% and I've changed out squatting to front squats. I'm gonna do 5x10 for a while until I get up around the 165-185 range then I'll switch to 5-3-1 programming. Hitting cold adaptation hard and lowered carbs way down. Feeling better already.
 
Sunday 2/21/16
CFB 1:05

Monday 2/22/16
Hips, swings, circles
Front Squats 2x8x45 5x10,10,12,13,15x95
SLDL 8x145 3x14,14,15x177
Lever bar 8x3.25 3x11x5.75
Treadmill 7.3mph
1) glutes 3x8x177
Vertical Abs 3x12x108.75
2) bag flips 3x4,4,6x120
Rotations 3x9xRed
3) 45 hypers 3x24x25
4) 20/20's 3:[email protected]

Decent workout. Quads will be sore tomorrow.

CFB 1:07.
 
Tuesday 2/22/16
CFB 1:05

Wednesday 2/23/16
Cuff
DE bench 20x45 3x45+87 3x95+87 3x125+87 10x3x145+87
DB inclines 4x10,11,12,12x65's
CS Rows 8x255 4x10,10,11,11x302
Treadmill 7.3mph
1) band laterals 3x10,11,11x60
CS Fatz 3x8x251
2) reverse greens 3x8,8,7x210
Hammer curls 3x11x27.5's
3) push-ups 3x12x14
Inverts 3x12x14
4) 20/20's 3:[email protected]

Band extensions and face pulls 3x41.

Decent workout. Started feeling the effects of the diet. I've been under 30 carbs a day since Friday.

CFB 1:15.
 
Thursday 2/25/16
Hips, swings, circles, roller
SSB DE 2x8x65 add lights 2x65 2x115 8x2x132.5
DL 5x135 5x185 5x235 13x268
GHR 4x12x14
Treadmill 7.3mph
1) step-ups 3x6x71.5
Horizontal abs 3x12x92.5
2) DB snatch 3x4x62.5
Land mines 3x8x67.75
3) 45 hypers 3x24x25
4) 20/20's 4:[email protected]

Decent workout. CFB 1:00. Late start. Off next two days for wrestling.
 
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