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5/3/1 and Grappling 4 fun Log

BJJ tournament 5/28/16

2-1 third place. Not what I wanted. Was winning 2-0 with 40 seconds left and ran totally out of gas. Got swept passed and mounted all in like 10 seconds.
 
Tuesday 5/31/16
Cuff and neck
Bench 20x45 8x95 8x135 5x155 3x175 2x185 12x196
Pull downs 8x150 4x13,13,13,14x172.75
Treadmill 8.0mph
1) incline BB 5x8,9,9,9,10x151
Strap rows 5x9,9,10,10,10x142.5
2) DB laterals 3x13,13,14x35's
DBOHP 3x7,8,8x47.5'a
3) 40/20's 6:[email protected]

Band pushdowns and pull aparts 4x50.
Band laterals 5x30

Decent workout. First one back, a little winded but not too much. Backed everything down a little, and new format on the sprints. Thinking about another tournament on the 18th. We will see.
 
Wednesday 6/1/16
Hips, swings
Fronts 8x45 8x96 5x12,13,14,15,15x146
SLDL 8x145 3x15x178.5
Lever Bar 8x3.25 3x15x5.75


Called it there. One of the kids got me sick. Coughing up a fit and my head feels like it's gonna explode.
 
Monday 6/6/16
Cuff
DE bench 20x45 add mini's 3x45 3x95 3x115 10x3x132.5
CS rows 8x265 4x13x302.5
Flat DB's 4x13x73.75's
Treadmill 8.0mph
1) band laterals 3x14x60
CS Fatz 3x9x252
2) reverse green 3x8,8,9x211
EZ fats 3x9,10,10x78.5
3) 40/20's 6:[email protected]

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

Pretty decent considering. Had to take a few seconds a few times to cough up some phlegm balls. I've been sick as **** since Wednesday, to the point of being stuck in bed most of yesterday. Feeling better. Hopefully BJJ tomorrow and DL Wednesday.
 
Tuesday 6/7/16
BJJ drilling 1 hour

Wednesday 6/8/16
Hips, swings, circles, IT band
SSB squats 8x65 2x65+107 2x115+107
2x165+107 8x2x195+107
DL 5x135 5x185 5x235 2x285 13x307.5
GHR 4x14x14
Treadmill 8.0mph
1) step-ups 3x6x74
Horizontal abs 3x14,14,15x93.25
2) 45 hypers 3x18x27.5
Land mines 3x8x70
3) 40/20's 6:[email protected]

Standing calves 4x20x111.5
 
Thursday 6/10/16
BJJ live 8x5:00

Friday 6/11/16
Cuff and neck
Bench 20x45 8x95 8x135 5x165 18x178.5
Pull downs 8x150 4x14x173
Treadmill 8.1mph
1) Bench 5x8,9,9,9,10x170
Strap rows 5x9,10,10,10,10x142.5
2) DB laterals 3x13,14,14x35's
DBOHP 3x7,8,8x45's
3) 40/20's 6:[email protected]

Band pushdowns and pull aparts 4 sets.
Band laterals 5 sets.
Some extra stuff just for fun.

Decent workout.
 
Saturday 6/11/16
Treadmill
5:[email protected]
5:[email protected]
5:[email protected]

No practice. There was a Philippine stick and Thai seminar.

Sunday 6/12/16
Hips, swings, circles, IT band, hip stretch
Front squats 8x45 8x97 5x12,14,15,15,15x147
DL 8x135 4x10x188
Lever bar 8x3.75 3x15x5.75 20x3.75
Treadmill 8.1
1) glutes 3x8x180
Vertical abs 3x15x91.5
2) 45 hypers 3x19x27.5
Rotations 3x12xRed
3) 40/20's 5:[email protected]

Seated calves 4x20

Pretty good workout. Fronts are plugging along nicely.
 
Monday 6/13/16
Cuff
DE bench 20x45 3x45+100 3x95+100 3x125+100 10x3x145+100
DB inclines 4x15x66.25's
Cricket rows 8x60 3x15x80.5
Treadmill 8.2mph
1) Band laterals 3x14xRed
Fatz DB rows 3x7,8,8x55's
2) Close grips 3x10x153.5
Fatz DB curls 3x8x35's
3) 40/20's 5:[email protected]

Band extensions and face pulls 4x50.
DB laterals 5 sets.
 
Thursday 6/16/16
BJJ live 9x5:00


Friday 6/17/16
Cuff and neck
Bench 20x45 8x95 8x135 5x155 3x175 15x189
Pull downs 8x150 4x14x173.25
Treadmill 8.3
1) incline BB 5x9,9,9,10,10x151
Strap rows 5x10x142.5
2) DB laterals 3x14x35's
DB OHP 3x8x47.5
3) 40/20's 5:[email protected]

Band pushdowns and pull aparts 4x50

Saturday 6/18/16
BJJ drilling 1:30 all passing spider and leg lasso

Sunday 6/19/16
Hips, swings, circles IT band, flexor
Fronts 10x45 10x115 4x10x158
DL 5x135 4x10x189
Lever bar 8x3.25 3x15x5.25
Treadmill 8.3mph
1) glutes 3x8x180
Vertical abs 3x15x90.75
2) 45 hypers 3x19x27.5
Rotations 3x12xRed
3) 40/20's 5:[email protected]

Seated calves 4x20x56.75

Monday 6/20/16
Cuff
DE bench 20x45 3x45+100 3x95+100
3x125+100 10x3x145+100
DB flats 4x14x73.75
Crocs 8x60 3x15x81
Treadmill 8.3mph
1) Band laterals 3x14x60
Fatz rows 3x8x55's
2) close grips 3x10x154
Fatz DB curls 3x8,9,9x35's
3) 40/20's 5:[email protected]

Band extensions and face pulls 4x50
DB laterals 5x20.

BJJ drilling 1:00
Live 5x5:00

New school. Has a black belt and a brown belt. Was a good night. Different looks will be good for me. Gonna do masters worlds and these guys will really help me.
 
Tuesday 6/21/16
Treadmill
5:[email protected]
5:[email protected]
5:[email protected]

No GI
Drilling 45 minutes
Live positional stuff from X-guard 12x1:00

Wednesday 6/22/16
Hips, swings, circles, IT
DE squats 8x65 add light bands 2x65 2x115 8x2x155
DL 5x135 5x185 5x235 2x275 12x295
GHR 4x14x14
Treadmill 8.4mph
1) lunges 3x6x35's
Horizontal abs 3x15x93.5
2) 45 hypers 3x19x27.5
Land mines 3x8x70
3) 40/20's 5:[email protected]

Standing calves 4x20

BJJ drilling 1:10
Live 20 minutes.

Tough day. I may drop to 3 days a week in the weight room. We will see how I feel after this week.
 
Thursday 6/23/16
Cuff
Bench 20x45 8x95 8x135 5x155 3x175 2x190 12x200
Pull downs 8x150 4x14x173.5
Treadmill 8.4
1) flat BB 3x10x170
Strap rows 3x10x143.75
2) DB Laterals 3x14x35's
DBOHP 3x8x47.5's
3) 40/20's 5:[email protected]

Band pushdowns and pull aparts 4x50. Band laterals 5x30.

BJJ live 9x5:00

Cutting volume a tad leading up to this tournament. Also think I'm skipping practice tomorrow. The mother I. Law has a transfusion and I would have had to leave early anyways, and I'm pretty beaten up right now. First week of this kind of pace and volume wore me out. Hahaha.
 
Saturday 6/24/16
BJJ drilling 1:00 of passing spider and lasso. In still terrible at it. It is definitely my weakness. I'm getting swept with it by guys I normally dominate from most other positions.

Live from that position probably 8 rounds of 2 minutes, resetting after the pass or sweep.

Sunday 6/25/16
Hips, swings, circles, roller
Fronts 8x45 8x115 4x10,10,10,13x159
DL 8x135 4x10x190+1/2" mat
Lever bar 8x3.25 3x15x5.75
Treadmill 8.4mph
1) glutes 3x10x180
Vertical abs 3x15x90.75
2) 45 hypers 3x19x27.5
Rotations 3x12xRed
3) 40/20's 5:[email protected]

Seated calves 4x20x57
 
Tuesday 6/29/16
Cuff
Bench 20x45 3x45+100 3x95+100 3x125+100 10x3x145+100
Crocs 8x60 3x15x81.25
Incline DB's 3x15x66.75's
Treadmill 8.4mph
1) Band Laterals 3x14,14,15x60
DB Fatz Rows 3x8x55's
2) close grips 3x10x154.5
DB Fatz curls 3x9x35's
3) 5:[email protected]

Band extensions and face pulls 4x50.
DB laterals 5x20

BJJ drilling. Passing spider 1 hour.
 
Thursday 6/30/16
Hips, swings, circles, IT band
SSB DE 8x65 add light 2x65 2x115 2x145 8x2x175
DL 5x135 5x185 5x235 2x285 12x310.5
GHR 3x15x14
Treadmill 8.5mph
1) lunges 3x6x25's
Horizontal abs 3x15x93.5
2) 45 hypers 3x19x27.5
Mans mines 3x8x70
3) 40/20's 5:[email protected]

BJJ
Live 8x5:00
 
Saturday 7/2/16
BJJ drilling all standing passes 1:15 solid.

Sunday 7/3/16
Treadmill 40/20's
5:[email protected]
5:[email protected]
5:[email protected]
1:[email protected]

Gonna start adding time.

Monday 7/4/16
Cuff and neck
Bench 20x45 8x95 8x135 5x165 19x180
Pull downs 8x150 3x14,14,15x173.75
Treadmill 8.6mph
1) incline BB 3x10x151
Strap rows 3x10x143
2) DB laterals 3x14,14,15x35's
DBOHP 3x8x47.5's
3) 49/20's 5:[email protected]

Band pushdowns and pull aparts 4x50
Band laterals 5x30

Decent workout
 
Tuesday 7/5/16
Hips, swings, circles, IT band
Fronts 8x45 8x115 4x10,10,11,11x160
SLDL 8x145 3x15x179
Lever bar 8x3.5 3x8,9,9x6
Treadmill 8.7mph
1) glutes 3x8x180.5
Vertical abs 3x15x91
2) 45 hypers 3x12x30
Rotations 3x12xRed
3) 40/20's 5:[email protected]

Seated calves 4x20

BJJ drilling 1:00.
 
Wednesday 7/6/16
Treadmill
Warmup
40/20's
5:[email protected]
5:[email protected]
5:[email protected]
2:[email protected]

Missed practice tonight. Tweaked my back cleaning up the weight room of all things.

Thursday 7/7/16
Cuff
DE bench 20x45 add mini's 3x45 3x95 3x115 8x3x133
DB Flats 4x15x73.75's
CS rows 8x255 3x15x288
Treadmill 8.7 mph
1) band laterals 3x15x60
CS Fatz 3x8x248
2) sling shot 3x8x195.5
CS curls 3x8x70
3) 40/20's 5:[email protected]

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

BJJ live 8x5:00
 
Friday 7/8/16
BJJ drilling 1 hour

Saturday 7/9/16
BJJ drilling 1 hour
Live 3x5:00

Sunday 7/10/16
Hips, swings, IT
SSB DE squats 8x65 2x65+114 2x115+114 2x135+114 8x2x155+114
DL 5x135 5x185 5x235 12x289.5
GHR 3x15x14
Treadmill 8.8mph
1) Bulgarians 3x8x35.5
Horizontal abs 3x15x93.76
2) 45 hypers 3x12x30
Land mines 3x8x70
3) 40/20's 5:[email protected]

Standing calves 4x20.

Monday 7/11/16
Treadmill

5:[email protected]
5:[email protected]
5:[email protected]
4:[email protected]
 
Monday 7/11/16
BJJ drilling 1 hour
Live 5x6:00

Tuesday 7/12/16
Cuff and neck
Bench 20x45 8x95 8x135 5x165 3x180 16x190.5
Pull downs 8x150 3x14,15,15x173.75
Treadmill 8.9mph
1) Bench 3x10x170
Strap rows 3x10x143
2) laterals 3x15x35's
DBOHP 3x5x48.75's
3) 40/20's 5:[email protected]

Band pushdowns and pull aparts 4 sets.
Band laterales 5x30

BJJ drilling 1 hour.
 
Thursday 7/13/16
Hips, circles, swings, IT band
Fronts 8x45 8x115 4x10,11,11,12x161
SLDL 8x145 3x15x179
Lever bar 8x3.5 3x9x6
Treadmill 9.0mph (finally)
1) glutes 3x8x180.5
Vertical abs 3x15x91
2) 45 hypers 3x12x30
Rotations 3x12xRed
3) 40/20's 5:[email protected]

Calves 4x12

BJJ
Live 6x5:00

Taking today off. My body is crushed. Leaving for the beach this afternoon. Going to hit treadmill hard and may get on the mats if I feel like it.
 
Vacation week

Tuesday
All super sets
Bench 5x10
Rows 5x10

Laterals 3x15
DBOHP 3x8

Treadmill 4x5:00 pretty hard

Thursday
All super sets
Leg press 4x10
Vertical abs 4x15

SLDL 3x12
Bulgarians 3x8

Treadmill 4x5:00 pretty hard

Sunday 7/24/16
Cuff
DE bench 20x45 add mini's 3x45 3x95 3x115 8x3x133
DB inclines 3x12,13,13x67.5
CS rows 8x255 3x15x288.5
Treadmill 9.0mph
1) band laterals 3x15x60
CS Fatz 3x8x248
2)Sling shot 3x8x196
Fatz curls 3x8,8,9x70.5
3) 40/20's 5:[email protected]

Called it there. I was cooked.
 
Monday 7/25/16
Achilles tempering 5:00@95
Treadmill
5:[email protected]
5:[email protected]
5:[email protected]
5:[email protected]

BJJ
Monkey rolling 6x3:00 (some guys apparently think monkey rolling means live. Hahaha)

Drilling 1 hour
Live 3x5:00

Tuesday 7/26/16
Hips, swings, circles, IT band
SSB DE 8x65 2x65+114 2x115 2x155 8x2x175+114
DL 5x135 5x185 5x235 2x285 11x297
GHR 3x8x16.5
Treadmill 9.0mph
1) Bulgarians 3x8x36
Horizontal abs 3x15x93.75
2) 45 hypers 3x12x30
Land mines 3x8x45 (rib problems?)
3) 40/20's 5:[email protected]

Standing calves 4x12x113
 
Thursday 7/28/16
Cuff and neck
Bench 20x45 8x95 8x135 5x165 2x190 12x201
Pull downs 8x150 3x15x173.75
Treadmill 9.0
1) incline BB 3x10x151.5
Strap rows 3x10x143
2) DB laterals 3x15x35's
DBOHO 3x5,6,6x48.75's
3) 40/20's 5:[email protected]

Band pushdowns and pull aparts 4x50.
Band laterals 5x30

BJJ live 9x5:00

Friday off.

Saturday 7/30/16
BJJ drilling 1:00
Monkey rolling 5x4:00

Sunday 7/31/16
Achilles tempering 5:00@95

Treadmill sprints
5:[email protected]
5:[email protected]
5:[email protected]
5:[email protected]
3:[email protected]
 
Thursday 8/4/16
Cuff
DE bench 20x45 add mini's 3x45 3x95 3x115 8x3x133
DB flats 3x12,13,13x75's
CS rows 8x255 3x15x288.5
Treadmill 9.0
1) Band Laterals 3x15x60
CS Fatz 3x8x248
2) sling shot 3x8x196
EZ Fatz curls 3x8,9,9x71
3) 40/20's 5:[email protected]

Band extensions 4x50
Face pulls 4x44
DB laterals 5x12

BJJ live 8x5:00

Tweaked neck pretty bad so I missed a chance at a rare Friday practice. Sux.

Saturday 8/6/16
BJJ drilling 1:15

Sunday 8/7/16
SSB DE squats 8x65 2x65+114 2x115+114 2x155+114 8x2x195+114
DL 5x135 5x185 5x235 2x285 8x313.5
GHR 3x8x16.5
Treadmill 9.1
1) Bulgarians 3x8x36.5
Horizontal abs 3x15x93.75
2) 45 hypers 3x12x30
Land mines 3x8x45
3) 40/20's 5:[email protected]

Missed another chance at a good rolling session at another gym. Neck is still jacked up. Told the guys I had a car problem. lol. Didn't want anybody knowing I'm hurt. Hoping tomorrow will be good.
 
Tuesday 8/9/15
Cuff and neck
Bench 20x45 8x95 8x135 5x165 17x181.5
Pull downs 8x150 3x12x175
Treadmill 9.1mph
1) bench 3x10x170
Rows 3x10x143.25 (no straps for a bit)
2) laterals 3x15x35's
DBOHP 3x6x48.75's
3) 40/20's 5:[email protected]

Band pushdowns and pull aparts 4 sets.
Band laterals 5 sets.

Decent workout. Skipped BJJ tonight hands and feet are a little fried. Tough night last night.
 
Thursday 8/11/16
Hips and swings, circles, IT band
Fronts 8x45 8x115 4x8,8,8,9x165
SSBGM's 8x115 3x10x140
Lever bar 8x3.5 3x9,10,10x6
Treadmill 9.1mph
1) Glutes 3x8x181
Vertical abs 3x12x92.5
2) 45 hypers 3x13x30
Rotations 3x12xRed
3) 40/20's 5:[email protected]

Seated calves 4 sets

BJJ
Live 8x5:00
 
Tuesday 8/16/16
Cuff
DE bench 20x45 3x45+107 3x95+107 3x125+107 8x3x145+107
CS Rows 8x255 3x13x302.5
Incline DB 3x13x67.5's
Treadmill 9.1mph
1) Band laterals 3x15x60
CS Fatz 3x8x252.5
2) reverse green mid 3x8,8,9x211.5
DB Fatz curls 3x6x37.5's
3) 40/20's 5:[email protected]

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

BJJ
Monkey rolling 3x3:00
Drilling 45 minutes
Monkey rolling 3x3:00
 
Saturday 8/20/16
BJJ drilling 1:15
Monkey rolling 3x3:00

Monday 8/22/16
Cuff and neck
Bench 20x45 8x95 8x135 5x165 2x185 14x191
Pull downs 8x150 3x12x175
Treadmill 9.2mph
1) incline BB 3x10x151.5
Low rows 3x10x143.25
2) DB laterals 3x15x35's
DBOHP 3x6,6,7x48.75's
3) 40/20's 5:[email protected]

Band pushdowns and pull aparts 4 sets.
Band Laterals 5 sets.

BJJ drilling 1 hour
Live 25 minutes

Tuesday 8/23/16
Hips and swings
Fronts 8x45 8x115 4x8,8,9,9x165.5
SSBGM's 8x115 3x10x140
Treadmill 9.2mph
1) Glutes 3x8x181
Vertical Abs 3x12x92.5
2) 45 hypers 3x13x30
Rotations 3x12xRed
3) 40/20's 5:[email protected]

Seated calves 4 sets.
 
Well, Vegas didn't go as well as I'd hoped. I did a small workout Friday and was on the mats Saturday. I found out that these big ones are seeded by IBJJF points and I have none so I was last seed and got the first seed, which was last years champ at the next younger age group. What luck, lol. I ended up losing 2-0 on a damned takedown. I had like 6 advantages, but couldn't sweep him. I actually x-guard swept him with about 1:00 to go but he drug himself out of bounds and all I got was a technical violation out of it, no points. It ended with me in single leg-x and that was it. He went on to be runner up in the class, I don't know what he did in absolute.

Wednesday 8/31/16
Cuff
DE bench 20x45 3x45+107 3x95+107 3x125+107 10x145+107
CS Rows 8x255 3x13x302.5
Flat DB Bench 3x13x75's
Treadmill 6.0
1) Band laterals 4x15,15,15,10x60
CS Fatz 4x8,8,8,6x252.5
2) Reverse Green Bench 4x8x212
DB Fatz curls 4x6,6,7,7x37.5's

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

Back at it.
 
Tuesday 9/6/16
Hips, swings, circles.
DE SSB 8x65 add lights 2x65 2x 115 10x2x156
DL 5x135 5x185 5x235 2x285 6x298.5
Treadmill 6.0
1) step ups 3x6x76
Horizontal abs 3x12x95
2) 45 hypers 3x13x30
Land mines 3x8x57.5

Calves 4 sets
 
Thursday 9/8/16

Cuff and neck
Bench 20x45 8x95 8x135 5x165 2x190 8x202
Pull downs 8x150 3x12x175
Treadmill 6.0 mph
1) flat BB 4x10,9,8,7x170.5
Low rows 4x8,8,8,9x143.25
2) DB laterals 4x8x36.25's
DBOHP 4x5x50's

Band pushdowns and pullaparts 4 sets.
Band laterals 5 sets.
 
9/12/16
Hips and swings
Fronts 8x45 8x115 4x8,9,9,9x166
SSBGM's 8x115 3x10x140
Lever bar 8x3.5 3x10,10,11x6
Treadmill 6.0
1) glutes 3x8x181
Vert abs 3x12x95
2) twists 3x12xRed
45 hypers 3x13x30

Seated calves 4 sets.
 
Tuesday 9/13/16
No gi light drilling


Wednesday 9/14/16
Cuff
DE bench 20x45 3x45+107 3x95+107 3x125+107 10x145+107
CS rows 8x255 3x13x302.5
DB inclines 3x13x67.5's
Treadmill 6.0mph
1) Band laterals 4x15,15,15,12x60
CS Fatz 4x8x252.5
2) R. Green bench 4x8x212.5
DB fat Curls 4x6,7,7,7x37.5's

Band extensions and gave pulls 4 sets.
DB laterals 5 sets

Thursday 9/15/16
Gi live 8x5:00


Friday 9/16/16
Hips and swings
DE SSB 8x65 2x65+light 2x115 2x145 10x2x176
DL 5x135 5x185 5x235 2x285 6x315
Treadmill 6.0mph
1) step ups 3x6x75.5
Horizontal abs 3x12x95
2) 45 hypers 3x13x30
Land mines 3x8x60

Monday 9/19/16
Cuff and neck
Bench 20x45 8x95 8x135 5x165 17x181.5
Pull downs 8x150 3x12x175.25
Treadmill 6.1mph
1) Incline BB 4x10,10,10,7x151.5
Low rows 4x9,9,10,10x143.5
2) DB laterals 4x8,8,8,10x36.25's
DBOHP 4x5,5,5,6x50's

Band pushdowns and pull aparts 4 sets.
Band laterals 5 sets.
 
Tuesday 9/20/16
No gi drilling 1 hour

Wednesday 9/21/16
SSB squats 2x8x65 8x135 5x185 5x295 10x230
DL 8x135 3x10x188.5 +1/2"
Lever Bar 8x3.5 3x10,11,11x6
Treadmill 6.1mph
1) Glutes 3x8x182
Vertical abs 3x12x95.25
2) 45 hypers 3x14x30
Rotations 3x12xRed

Standing calves 4 sets.

Saw doc today. Got a script for diclofenac. He offered a shot and I'm gonna try it. Not cortisone, something else. Maybe the chicken fat stuff.
 
Saturday 9/24/16
Cuff
DE bench 20x45 add mini's 3x45 3x95 3x115 10x3x133.5
Crocs 8x60 3x15x81.5
DB flat 3x13,13,14x75's
Treadmill 6.1mph
1) Band laterals 4x15,15,15,13x60
Fatz DB rows 4x8x55's
2) close grips 4x10,10,10,9x155
DB curls 4x6,6,8,8x40's

Band extension and face pulls 4 sets.
DB laterals 5 sets.
 
Monday 9/26/16
Hips, circles
DE squats 8x65 2x65+120 2x115+120 10x2x155+120
DL 5x135 5x185 5x235 11x285
Treadmill 6.1mph
1) lunges 3x6x35's
Horizontal abs 3x12x95.25
2) 45 hypers 3x14x30
Land mines 3x8x62.5

Seated calves 4 sets.
 
Tuesday 9/27/16
No gi drilling 1 hour. Taught class and got some drilling of basics in as well.

Wednesday 9/28/16
Cuff and neck
Bench 20x45 8x95 8x135 5x165 3x185 13x192
Pull downs 8x150 3x12,12,13x175.25
Treadmill 6.2mph
1) Flat Bench 4x10,10,8,8x170.5
Low handle rows 4x10x143.75
2) Laterals 4x8,8,9,10x36.25's
DBOHP 4x5,5,6,6x59's

Band pushdowns and pull aparts 4 sets.
Band laterals 5 sets. Decent workout. It's coming along.
 
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