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5/3/1 and Grappling 4 fun Log

Sunday 2/28/16
Cuff and neck
Bench 2x20x45 8x95 8x115 5x135 5x155 3x175 15x180
Pull downs 8x140 4x12x170.25
Treadmill 7.4mph
1) Incline bench 5x6,6,7,8,8x150
Strap Rows 5x6,7,7,7,8x142.5
2) laterals 3x9,10,10x35's
DBOHP 3x9,9,10x46.25's
3) 10-counts 3x7x27.5's
4) 20/20's 4:[email protected]

Band pushdowns and pull aparts 3 sets.

Okay workout. Was pretty tired from a long weekend of wrestling so a little less than I had hoped for.
 
Monday 2/29/16
Hips, swings, circles, roller
Front Squats 8x45 8x85 5x10,12,12,15,20x105
SLDL 8x145 3x14,15,15x177
Lever bar 8x3.25 3x11x5.75
Achilles 4:00@105
Treadmill 7.4mph
1) glutes 3x8x177.5
Vertical abs 3x12x108.75
2) KB swings 3x8x50
Rotations 3x9,9,10xred
3) 45 hypers 3x25x25
4) 20/20's 5:[email protected]

Did a few extra sets of front squats. Decent workout, nothing special.

CFB 1:15.
 
Workouts are looking really good.
 
Wednesday 3/2/16
Cuff
DE Bench 2x20x45 3x45+87 3x95+87 3x125+87 10x3x145+87
DB Bench 4x9,10,11,13x72.5's
CS Rows 8x255 4x10,11,11,11x302
Treadmill 7.4mph
1) band laterals 3x11x60
CD Fatz 3x8x251
2) reverse green mid 3x8x210
DB Fatz curls 3x8x30's
3) push-ups 3x12x14
Inverts 3x12x14
4) 20/20's 5:[email protected]

Band extensions and face pulls 3 sets.

Decent workout.
 
Thursday 3/3/16
Hips, swings, circles
SSB DE 2x8x65 added lights 2x65 2x115 2x135 8x2x153.5
DL 5x135 5x185 5x245 2x265 12x283.5
GHR 4x12x14
Treadmill 7.4mph
1) step-ups 3x6x72
Vertical abs 3x12x92.5
2) 45 hypers 3x15x27.5
Land mines 3x8x67.5
3) 20/20's 5:[email protected]

Decided in shortening up my workouts some. I'm spending too much time out there. I'm applying for a new job soon and if I get it, I'm going to have less time to spend I. The weight room anyways. Not a big chance just a little. Last thing I'll drop us the sprints. When wrestling is over I'll change to sprint days between weight sessions and drop the one set at the end of the workout.

CFB :50
 
Sunday 3/6/16
Cuff and neck
Bench 2x20x45 8x95 8x135 5x155 3x175 2x185 12x190
Pull downs 8x140 4x12x170.5
Treadmill 7.5mph
1) bench 5x6,6,7,8,8x170
Strap rows 5x7,7,7,8,8x142.5
2) laterals 3x10x35's
DBOHP 3x10x46.25's
3) 20/20's 5:00

Band pushdowns and pull apart 3 sets.

Decent workout.
 
Monday 3/7/16
Hips, swings, circles
Front Squats 8x45 8x85 5x10,12,15,15,20x115
SLDL 8x145 3x15x177
Lever Bar 8x3.25 3x11,11,12x5.75
Treadmill 7.5mph
1) glute bridge 3x8x177.5
Vertical abs 3x12x108.75
2) 45 hypers 3x15,15,16x27.5
Rotations 3x10xRed
3) 20/20's 5:[email protected]

Decent workout. The front squats are putting definite mass on my quads. At first I thought it was my imagination, but it seems to be for real. We will see how it progresses in the next few weeks.
Off until Sunday. We qualified two for states and we head out tomorrow after school.
 
Sunday 3/13/16
Cuff
DE bench 2x20x45 3x45+87 3x95+87 3x125+87 10x3x145+87
CS rows 8x255 4x11,11,11,12x302
Incline DB 4x11,12,12,13x65's
Achilles tempering 4:00@110
Treadmill 7.5mph
1) band laterals 3x11,11,12x60
CS Fatz 3x8x251
2) reverse green bench 3x8x210
DB Fatz curls 3x9x30's
3) 20/20's 5:[email protected]


Band extensions and face pulls 3x44 or each. Volume work.

Decent workout. Nothing special. DL tomorrow and I'd like to go to BJJ Tuesday, we will see.

Cold water bath 10 minutes.
CFB 2:00.
 
Monday 3/14/16
Hips, swings, circles, roller
SSB DE 2x8x65 add light bands 2x65 2x115 2x155 8x2x172.5
DL 8x135 5x185 5x245 2x285 11x300
GHR 4x12,12,12,13x14
Treadmill 7.5mph
1) step-ups 3x6x72.5
Horizontal abs 3x12x92.5
2) 45 hypers 3x15,16,16x27.5
Land mines 3x8x68
3) 20/20's 5:[email protected]
 
Wednesday 3/16/16
Cuff and neck
Bench 2x20x45 8x95 5x135 5x155 18x172.5
Pull downs 8x140 4x12x170.75
Achilles tempering 4:00@110
Treadmill 7.6mph
1) Incline Bench 5x7,7,7,8,9x150.5
Strap rows 5x7,8,8,8,8x142.5
2) laterals 3x10,11,11x35's
DBOHP 3x10x46.25's
3) 20/20's 5:[email protected]

Band pushdowns and pull aparts 4 sets.

CFB 1:15.

Decent workout. Got a garbage can and a water thermometer. Gonna start hitting the cold water immersion harder next week. See how it goes.

Diet is on point. Consistently under 30 carbs a day, all incidental ones. Hoping this cold thermo work will be the thing that tips me over. I really don't want to diet much harder or I think my strength will suffer too much.
 
Friday 3/17/16
Hips, swings, circles
Front squats 8x45 8x95 5x10,11,12,13,15x125
DL 5x10x185
Lever bar 8x3.25 3x11,12,12x5.75
Achilles tempering 4:00@110
Treadmill 7.6mph
1) glutes 3x8x177
Vertical abs 3x12x109
2) 45 hypers 3x16x27.5
Rotations 3x10xRed
3) 20/20's 5:00@

Seated calves 4x12,13,14,15x50

Pretty good workout. Had to start adding in some calf work. My quads are growing and I don't want to end up looking like Yosemite Sam.
 
Sunday 3/20/16
Cuff
DE bench 2x20x45 added mini's 3x45 3x95 3x115 10x3x132
Crocs 8x60 3x12,13,15x80
DB bench 4x10,11,11,12x72.5's
Treadmill 7.6mph
1) band laterals 3x11,12,12x60
Fatz DB rows 3x6,6,7x55's
2) close grips 3x10x152
DB Fatz curls 3x6,7,7x30's
3) 20/20's 5:[email protected]

Band extensions and face pulls 4 sets. Pretty good workout. DL on Wednesday. Have a banquet to go to tomorrow.
 
Tuesday 3/22/16
No Gi
Drilling 45 minutes
Live 2x4:00

Wednesday 3/23/16
Hips, swings, circles
SSB DE 2x8x65 2x65+100 2x115+100
2x135+100 8x2x155+100
DL 5x135 5x185 5x235 2x260 15x270
GHR 4x12,12,13,13x14
Achilles 4:00@110
Treadmill 7.6mph
1) lunges 3x6x33.75's
Horizontal abs 3x12x93.25
2) 45 hypers 3x16x27.5
Land mines 3x8x68.35
3) 20/20's 5:[email protected]

Standing calves 4x12,13,14,15x105

Easy workout.
 
Friday 3/25/16
Cuff and neck
Bench 2x20x45 8x95 8x135 5x155 3x175 15x182.5
Pull downs 8x140 4x12x171
Treadmill 7.7mph
1) Bench 5x7,7,7,8,8x170
Strap rows 5x8x142.5
2) DB laterals 3x11x35's
DBOHP 3x10x46.25's
3) 20/20's 5:[email protected]

Band pushdowns and pull aparts 4 sets.

CFB 1:00

BJJ
Drilling 1:15. X-guard sweeps, granby to the back from several positions, and arm bar defense. Went semi live situation in arm bar 12-15 times like 30 seconds each. Basically allowing the guy to counter the arm bar, just making it hard to.

Got a new container to try cold immersion but once again not sure it's gonna be big enough. We will see. There is a guy selling what looks to be 55 gallon plastic drums, up the road. They look like they'd work.
 
Sunday 3/27/16
Hips, circles, swings, roller
Front squats 8x45 8x95 5x12,13,15,15,15x126
DL 4x10x186
Lever bar 9x3.25 3x12x5.75
Achilles tempering 4:00@110
Treadmill 7.7mph
1) glutes 3x8x177
Very abs 3x12x90
2) 45 hypers 3x16x27.5
Rotations 3x10xred
3) 20/20's 5:[email protected]

Seated calves 4x13,14,15,16x51

Cold water immersion 35 minutes at 50 degrees. Getting easier except the feet.
 
Monday 3/28/16
Cuff
DE bench 2x20x45 added mini's 3x45 3x95 3x115 10x3x132
DB inclines 4x12,12,12,13x65's
Crocs 8x60 3x13,15,15x80
Treadmill 7.7mph
1) band laterals 3x12x60
Fatz DB rows 3x6,7,7x55's
2)close grips 3x10x152.5
DB curls 3x8x32.5's
3) 20/20's 5:[email protected]

Band extensions and face pulls 4 sets. Decent workout. Wanted to sit in the water, but the wind was blowing like 40mph with rain.

Tuesday 3/29/16
No Gi drilling 45 minutes
Live 5x4:00
 
Friday 4/1/16
Hips, swings, circles, roller
SSB DE 2x8x65 2x65+100 2x115+100 2x155+100 8x2x175+100
DL 5x135 5x185 5x235 2x275 13x286
GHR 4x13x14
Achilles tempering 4:00@110
Treadmill 7.7mph
1) lunges 3x6x33.75's
Horizontal abs 3x12x92.75
2) 45 hypers 3x16x27.5
Land mines 3x8x68.5
3) 20/20's 5:[email protected]

Standing calves 4x13x106

Decent workout considering I'm still a little sick.
 
Saturday 4/2/16
BJJ driving 1:30

Sunday 4/3/16
Cuff and neck
Bench 2x20x45 8x95 8x135 5x155 3x175 2x185 11x192
Pull downs 8x140 4x12x171.25
Treadmill 7.8mph
1) incline BB 5x7,7,8,9,9x151
Strap rows 5x8,8,8,8,9x142.5
2) DB laterals 3x11,11,12x35's
DBOHP 3x6x47.5's
3) 20/20's 5:[email protected]

Band pushdowns and face pulls 4x45
Band laterals 5x20

CFB 1:15

Decent workout. Was down a rep in bench from what I wanted. I'm gonna have to check my weight tomorrow and see if it's BW related.
 
Monday 4/4/16
Hips, swings, circles, roller
Front squats 8x45 8x95 5x13,14,15,15,15x127
DL 8x135 4x10x187
Lever Bar 8x3.25 3x13x5.75
Achilles tempering 4:[email protected]
1) Glutes 3x8x178
Vertical Abs 3x13x90
2) 45 hypers 3x16x27.5
Rotations 3x10xRed
3) 20/20's 5:[email protected]

Seated calves 4x14,15,16,17x52

Decent workout. Legs will be sore tomorrow.
 
Wednesday 4/6/16
Cuff
DE bench 20x45 added mini's 3x45 3x95 3x115 10x3x132
DB flats 4x12x72.5's
Crocs 8x60 3x15x80
Treadmill 7.9mph
1) band laterals 3x12x60
Fatz DB rows 3x7x55's
2) close grips 3x10x153
DB Fatz 3x10x32.5's
3) 20/20's 5:[email protected]

Band extensions and face pulls 4x45
Seated DB laterals 5x20

Decent workout. Started SARM's two days ago. Should kick in about 2 more weeks. Off until Friday.
 
Friday 4/8/16
Hips, swings, circles, roller
SSB DE 2x8x65 2x65+100 2x115+100 2x155+100 8x2x195+100
DL 5x135 5x185 5x235 2x285 12x301.5
GHR 4x13x14
Treadmill 7.9mph
1) lunges 3x8x33.75's
Horizontal abs 3x12,13,13x92.75
2) 45 hypers 3x16x27.5
Land mines 3x8x68.75
3) 20/20's 5:[email protected]


Standing calves 4x14x107

Forgot to post this on Friday.

Monday 4/11/16
Cuff and neck
Bench 20x45 8x95 8x135 5x155 19x174
Pull downs 8x140 4x13x170.5
Treadmill 8.0mph
1) Bench 5x7,7,8,8,9x170
Strap rows 5x8,8,8,9,9x142.5
2) laterals 3x11,12,12x35's
DBOHP 3x6x47.5
3) 20/20's 5:[email protected]

Band pushdowns and pull aparts 4x48
Band laterals 5x25

Getting the blood in there and getting in some low intensity volume. Shoulders aren't as strong as the used to be, since I dumped all the overhead work. They feel healthier, just not as strong. Might be in my head though, who knows.
 
Thursday 4/13/16
Treadmill
5:[email protected]
5:[email protected]
5:[email protected]

BJJ live 10x4:00

Friday 4/14/16
Cuff
DE bench 20x45 3x45+94 3x95+94 3x125+94 10x3x145+94
Incline DB 4x13,13,13,14x65's
CS rows 8x255 4x11,12,13,13x287.5
Treadmill 8.1mph
1) band laterals 3x12,12,13x60
CS Fatz 3x8x247.5
2) slingshot 3x8x194
DB Fatz curls 3x6,7,8x35's
3) 20/20's 5:[email protected]

Band extensions and face pulls 4x48
DB laterals 5 sets

Cold water immersion 26 minutes at 50 degrees.

Lost my cold adaptation. Wholly **** was it tough.
 
Sunday 4/17/16
Hips, circles, swings, roller
SSB DE 8x65 added light 2x65 2x115 8x2x134
DL 5x135 5x185 5x235 14x272
GHR 4x13x14
Achilles 4:00@110
Treadmill 8.1mph
1) Bulgarians 3x8x32.5
Horizontal abs 3x13x93
2) 45 hypers 3x17x27.5
Land mines 3x8x69
3) 20/20's 5:[email protected]

Standing calves 4x15x108

Cold water 32:00 at 55 degrees.
 
Monday 4/18/16
Cuff and neck
Bench 8x45 8x95 8x135 5x155 3x175 14x185
Pull downs 8x140 4x13x171.75
Treadmill 8.2 mph
1) incline BB 5x7,8,8,9,9x151
Strap rows 5x8,8,9,9,9x142.5
2) laterals 3x12,12,13x35's
DBOHP 3x6x47.5
3) 20/20's 5:[email protected]

Band pushdowns and pull aparts 4x50
Band laterals 5x26

Decent workout. Allergies are crushing me. Felt strong but couldn't breath.

Cold water immersion 30 minutes at 52 degrees.
 
Thursday 4/21/16

Friday 4/22/16
Hips, swings, circles, roller
Front squats 10x45 10x95 5x11,11,12,13,15x135.5
SSBGM's 8x115 3x15x137.5
Lever bar 8x3.25 3x13,13,14x5.75
Treadmill 8.3mph
1) glutes 3x8x178.5
Vertical abs 3x13,14,14x90.25
2) 45 hypers 3x17x27.5
Rotations 3x10,12,12xred
3) 20/20's 5:[email protected]

Seated calves 4x16x54

Saturday 4/23/16
BJJ hard drilling 1:30

Sunday 4/24/16
Cuff
DE bench 20x45 3x45+94 3x95+94 3x125+94 10x3x145+94
Flat DB bench 4x13x72.5's
CS rows 8x255 4x12,12,13,14x287.5
Treadmill 8.3 mph
1) band laterals 3x12,13,13x60
CS Fatz 3x8x247.5
2) sling shot 3x8,8,9x194
EZ Fatz curls 3x8,9,10x60
3) 20/20's 5:[email protected]

Band extensions and face pulls 4x50
DB laterals 5 sets.

Decent workout.
 
Monday 4/24/16
Hips, swings, circles, IT tempering
SSB DE 8x65 added light bands 2x65 2x115 2x135 8x2x154
DL 5x135 5x185 5x235 2x275 13x288
GHR 4x13,13,13,14x14
Achilles tempering 4:00@110
Treadmill 8.4mph
1) Bulgarians 3x8x33.5
Horizontal Abs 3x14x93
2) 45 hypers 3x17x27.5
Land mines 3x8x69.5
3) 20/20's 5:[email protected]

Standing calves 4x17x109

Decent workout.
 
Wednesday 4/27/16
Cuff and neck
Bench 20x45 8x95 8x135 5x155 3x175 2x185 11x195
Pull downs 8x140 4x13x172
Treadmill 8.5mph
1) bench 5x8,8,8,9,9x170
Strap rows 5x8,9,9,9,9x142.5
2) laterals 3x13x35's
DBOHP 3x6,6,7x47.5's
3) 20/20's 5:[email protected]

Band pushdowns and pull aparts 4x50.

Not a great workout. Expected another rep on bench but didn't get it.
 
Thursday 4/28/16
BJJ live 10x5:00

Friday 4/29/16
Hips, swings, circles
Fronts 10x45 10x95 5x12,13,14,15,15x136
SSBGM's 8x115 3x15x137.5
Lever bar 8x3.25 3x13,13,14x5.75
Treadmill 8.6mph
1) glutes 3x8x178.5
Vertical abs 3x14x90.25
2) 45 hypers 3x17x27.5
Rotations 3x13xRed
3) 20/20's 5:[email protected]

Seated calves 4x17x55
 
Monday 5/2/16
Cuff
DE bench 20x45 3x45+94 3x95+94 3x125+94 10x3x1;5+94
DB inclines 4x13,13,14,14x65's
CS rows 8x255 4x13,13,14,14x287.5
Treadmill 8.7mph
1) band laterals 3x13,13,14x60
CS Fatz 3x8x247.5
2) slingshot 3x8x195
EZ Fatz 3x10x62
3) 20/20's 5:[email protected]

Band extensions and face pulls 4x50. Seated laterals 5x27.

Pretty good workout.

CFB 1:00. Gonna do next 10 days on CFB then get back in the water.
 
Thursday 5/5/16
SSB DE 8x65 add lights 2x65 2x115 2x155 8x2x174
DL 5x135 5x185 5x235 2x285 13x305
GHR 4x13,13,14,14x14
Achilles tempering 4:00@110
Treadmill 8.7mph
1) Bulgarians 3x8x35
Horizontal abs 3x14x93
2) 45 hypers 3x17x27.5
Rotations 3x8x70
3) 20/20's 5:[email protected]

Standing calves 4x18x110
 
Friday 5/6/16
Cuff and neck
Bench 20x45 8x95 8x135 5x155 3x165 20x175.5
Pull downs 8x140 4x13x172.25
Treadmill 8.8mph
1) incline BB 5x8,8,8,9,9x151
Strap Rows 5x9,9,9,9,10x142.5
2) DB laterals 3x13x35's
DBOHP 3x6,7,7x47.5's
3) 20/20's 5:[email protected]

Band pushdowns and pull aparts 4x50
Band laterals 5x30

Decent workout. Easy 85% day except the treadmill was a little rough. Getting up there to my upper limits on the speed, I think. Best I ever did was like 9.5mph@10% incline, but those were 20 second sprints instead of 40 and I weighed 165 pounds, not 195.
 
Haven't had a chance to update in a few days.

Saturday 4/7/16
BJJ at the home school.
Drilling 1 hour
Live 3x6:00 or so
No Gi
Drilling :45 minutes
Live about 20 minutes.

Good workout. Gotten beaten up quite a bit. Neck, chest, knee lost a bunch of skin, so I was off until Wednesday.

Wednesday 5/11/16
Hips, swings, circles, IT band
Front Squats 8x45 8x95 5x10,11,12,13,14x145
SLDL 8x145 3x15x178
Lever bar 8x3.25 3x13,14,15x5.75
Treadmill 8.8mph
1) glutes 3x8x179
Vertical abs 3x15x90.5
2) 45 hypers 3x18x27.5
Rotations 3x8xpurple+turquoise
3) 5:[email protected]

Seated calves 4x18x55.5

Thursday 5/12/16
BJJ live 8x5:00
 
Friday 5/13/16
Cuff
DE bench 20x45 add mini's 3x45 3x95 3x115 10x3x132.5
Flat DB 4x13x73.75's
CS rows 8x265 4x11,12,12,13x302
Treadmill 8.9mph
1) band laterals 3x13,14,14x60
CS Fatz 3x8x252
2) mid reverse greens 3x8,8,9x210.5
EZ Fatz curls 3x6,8,8x67.5
3) 20/20's 5:[email protected]

Band extensions and face pulls 4x50
DB laterals 5x12

Decent workout, nothing special.
 
Monday 5/16/16
Hips, swings, circles, IT band
SSB DE 8x65 2x65+107 2x115+107 8x2x155+107
DL 5x135 5x185 5x235 16x275
GHR 4x13,14,14,14x14
Treadmill 9.0mph
1) step ups 3x6x73
Horizontal abs 3x14x93.25
2) 45 hypers 3x18x27.5
Land mines 3x8x75
3) 20/20's 5:[email protected]

Standing calves 4x19x110.5


Tuesday 5/17/16
Cuff and neck
Bench 20x45 8x95 8x135 5x155 3x175 16x186
Pull downs 8x140 4x13x172.5
Treadmill 9.0mph
1) bench 5x8,8,9,9,10x170
Strap rows 5x9,9,9,10,10x142.5
2) DB laterals 3x13,13,14x35's
DBOHP 3x7,7,8x47.5'a
3) 20/20's 5:[email protected]

Band pushdowns and pull aparts 4 sets
Band laterals 5 sets.
 
Wednesday 5/18/16
BJJ
Positional monkey rolling 15x1:00
Free monkey rolling 3x3:00
Live 5x3:00

Thursday 5/19/16
BJJ
Live 8x5:00


Friday 5/20/16
Hips, swings, circles, IT tempering
Fronts 8x45 8x95 5x11,12,13,14,15x145.5
SLDL 8x145 3x15x178.5
Lever Bar 8x3.25 3x15x5.75
Treadmill 9.0mph
1) glutes 3x8x179
Vertical Abs 3x15x90.5
2) 45 hypers 3x18x27.5
Rotations 3x12xRed+4-board
3) 20/20's 6:00@10mph

Seated calves 4 sets.
 
Saturday 5/31/16
BJJ hard drilling 1:00 continuous.

Monday 5/23/16
Cuff
DE bench 20x45 add mini's 3x45 3x115 10x3x132.5
Incline DB's 4x15x66.75's
CS rows 8x265 4x12,12,13,14x302
Treadmill 9.0mph
1) band laterals 3x14x60
CS Fatz 3x8,9,9x252
2) reverse green 3x8x211
EZ Fatz 3x8,8,9x68
3) 20/20's 6:[email protected]

Band extensions and face pulls 4x50
DB laterals 5 sets

Good workout. Had a lot of extra calories this weekend helping out. Hahaha. Felt nice. Starting to wonder what would happen if I ever did a SARM's run on a calorie surplus.
 
Tuesday 5/24/16
BJJ live 10x5:00

Wednesday 5/25/16
Hips, swings, IT band
SSB DE 8x65 2x65+107 2x115 2x145 8x2x175+107
DL 5x135 5x185 5x235 2x275 13x291
GHR 4x14x14
Treadmill 9.0mph
1) step ups 3x6x73.5
Horizontal abs 3x14x93.25
2) 45 hypers 3x18x27.5
Land mines 3x8x70
3) 20/20's 6:40@10mph

Calves 4x20x111
 
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