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5/3/1 and Grappling 4 fun Log

Sunday 10/2/16
SSB Squats 2x8x65 8x135 5x185 5x225 10x243
DL 5x135 3x10x190+1/2"
Treadmill 6.2mph
1) Glutes 3x8x182
Vertical Abs 3x12x95.25
2) 45 hypers 3x14x30
Rotations 3x12xRed

Standing calves 4 sets.
 
Monday 10/3/16
Cuff
DE bench 20x45 add mini's 3x95 3x115 10x3x133.5
Crocs 8x60 3x15x81.75
Flat DB Bench 3x13,14,14x75's
Treadmill 6.2mph
1) band laterals 4x15xRed
Fat DB Rows 4x8x55's
2) close grips 4x10x155
DB curls 4x6,8,8,9x40's

Band extension and face pulls 4 sets.
DB laterals 5 sets.
 
Tuesday 10/5/16
NO Gi leg lock drilling.

Wednesday 10/6/16
Hips and swings circles
SSB DE 8x65 2x65+120 2x115+120 2x155+120 10x2x175+120
DL 5x135 5x185 5x235 2x285 9x300
Treadmill 6.2mph
1) lunges 3x6x35's
Horizontal abs 3x12x95.25
2) 45 hypers 3x14x30
Land mines 3x8x65

Seated calves 4 sets.
 
Thursday 10/6/16
Gi live 8x5:00

Friday 10/7/16
Cuff and neck
Bench 20x45 8x95 8x135 5x165 5x195 9x203
Pulldowns 8x150 3x12,13,13x175.25
Treadmill 6.3mph
1) incline BB 4x10,10,10,8x152
Low rows 4x10x143.75
2) Laterals 4x8,9,9,10x36.25's
DBOHP 4x5,6,6,7x50's

Band pushdowns and pull apart 4 sets.
Band laterals 5 sets.
 
Monday 10/10/16
Hips, swings, circles, IT band
SSB squats 2x8x65 8x135 5x185 5x225 10x256.5
DL 5x135 3x10x191+1/2"
Lever bar 8x3.5 3x11x6
Treadmill 6.3mph
1) Glutes 3x8x182
Vert Abs 3x12x95.25
2) 45 hypers 3x14x30
Rotations 3x12xRed

Standing calves 4 sets.

Wednesday 10/12/16
Cuff
DE bench 20x45 3x45+mini 3x95 3x115 10x133.5+minis
Crocs 8x60 3x12x83
Incline DB 3x13,14,14x67.5's
Treadmill 6.3 mph
1) Band laterals 4x15x60
Farm DB rows 4x8x55's
2) close grips 4x10x155
DB curls 4x6,7,9,9x46.25's

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

Friday 10/14/16
DE SSB 2x8x65 2x65+120 2x115+120 2x165+120 10x2x195+120
DL 5x135 5x185 and POP. Tweaked my back and called it there. Not terrible, but enough to send me in.

Monday 10/17/16
Cuff and neck
Bench 20x45 8x95 8x135 5x165 18x182.5
Pulldowns 8x150 3x13x175.5
Treadmill 6.4mph
1) BB bench 4x10,10,9,9x170.5
Low Pulley 4x10x144
2) DB laterals 4x9,9,9,[email protected]'s
DBOHP 4x6,6,6,7x50's

Band laterals and Pull aparts 4 sets.
Band laterals 5 sets.

Tuesday 10/18/16
Hips, swings, circles, IT band
SSB squats 2x8x65 8x135 5x185 5x225 12x238
SLDL 8x145 3x10x183
Lever bar 8x3.5 3x11,11,12x6
Treadmill 6.4mph
1) Glutes 3x8x183
Vert Abs 3x12x95.5
2) 45 hypers 3x15x30
Twists 3x12xRed

Standing calves 4 sets.
 
Haven't been updating lately. Still at it, just haven't felt like updating.

Sunday 11/13/16
Cuff and neck
Bench 20x45 8x95 8x135 5x165 18x183 3x1x205
Pulldowns 8x150 3x13x175.75 10x140
Treadmill 6.7mph
1) Inclines 4x10x152
Low Rows 4x10x145
2) DB laterals 4x10x36.25's
DBOHP 4x7x50's

Band pushdowns and pull aparts 4 sets.
Band laterals 5 sets.
 
Monday 11/14/16
Hips, swings, circles, IT band, TKE's
SSB squats 2x8x65 8x135 5x185 5x225 13x246.5
SSBGM's 8x115 3x10x140.5
Lever bar 8x3.5 3x12x12,13,14x6
Treadmill 6.7 mph
1) Glutes 3x8x185.5
Vertical abs 3x12x95.75
2) 45 hypers 3x16x30
Rotations 3x12xRed+4 board

Standing calves and Achilles's tempering. First day back to BJJ in a month tomorrow. Oughta be interesting.
 
Tuesday 11/15/16
No Gi 1:00 drilling. Foot and ankle locks.

Weighed in at 206.5!!!! Not good. I gained 16 pounds since worlds, the last week of August. Starting to reel it in tonight and looking to add in some conditioning work starting this weekend. Nothing too much but something to get started.
 
Wednesday 11/16/16
Cuff
DE bench 20x45 Mini's 3x45 3x95 3x115 10x3x134
Incline DB 3x14,15,15x67.5's
CS Rows 8x265 3x14,14,15x303
Treadmill 6.7mph
1) Band Laterals 4x15,15,15,16xRed
CS Farm 4x8x253
2) Reverse Green 4x8x213
DB curls 4x8,8,9,10x46.25's

Achilles tempering

Band extensions and face pulls 4 sets.
DB laterals 5 sets.
 
Friday 11/18/16
Hips, swings, circles, IT
SSB DE 2x8x65 2x65+40 2x115+40 10x2x160+40
DL 5x135 5x185 5x235 2x265 14x287
Treadmill 6.8mph
1) Step-ups 3x6x76
Horizontal abs 3x12x95.75
2) 45 hypers 3x16x30
Land mines 3x8x67.5

Achilles tempering
Seated calves 4 sets
Wrist roller 3 sets.
 
Saturday 11/19/16
BJJ drilling. Leg locks about :45 minutes. Closed guard Gi chokes about :30.

Monday 11/21/16
Cuff and neck
Bench 29x45 8x95 8x135 5x165 3x185 15x193.5 3x1x210
Pulldowns 8x150 3x13,13,14x175.75 8x140
Treadmill 6.8 mph
1) Flat BB 4x10x170.5
Low Rows 4x10,10,10,11x145.25
2) DB laterals 4x10,10,10,11x36.25's
DBOHP 4x7x50's

Achilles tempering 4 minutes. Band pushdowns and pull aparts 4 sets.
Band laterals 5 sets.
 
Tuesday 11/22/16
Hips and swings, IT Band
SSB squats 2x8x65 8x135 5x185 5x225 3x245 12x261
SSBGM's 8x115 3x10x141
Lever 8x3 3x13,13,14x6
Treadmill 6.8mph
1) Glutes 3x8x186
Vertical Abs 3x12x95.75
2) 45 Hypers 3x16x30
Rotations 3x8xRed

Achilles tempering 4:00
Standing calves 4 sets.

No Gi 45 minutes drilling leg locks and entries, live 3x3:00.
 
Friday 11/25/16
No Gi leg locks 45 minutes
Gi tail chokes 20 minutes

Cuff
DE bench 20x45 add mini's 3x45 3x95 3x125 10x3x134
CS Rows 8x265 8x304 Boom, weld on the arm broke. No more row machine.
Low Rows 3x12x140
DB flats 3x14,15,15x76.25's
Treadmill 6.8mph
1) Band Laterals 4x15,15,16,16xRed
Low row fatz 4x10x120
2) Reverse greens 4x8,8,8,10x213.5
DB curls 4x6,6,7,7x47.5's

Achilles 4:00&87.5

Band extensions and face pulls 4 sets.
DB laterals 5 sets.
 
Monday 11/28/16
IT roller
SSB DE box 2x8x65 2x65+40 2x115+40 2x155+40 10x2x180+40
DL 5x135 5x185 5x235 2x285 12x305
Treadmill 6.9mph
1) DB cleans 3x5x50
Horizontal abs 3x12x95.75
2) 45 hypers 3x16x30
Land mines 3x8x67.75

Seated calves and wrist roller.
 
Tuesday 11/29/16
Cuff and neck
Bench 20x45 8x95 8x135 5x165 3x195 12x205 3x1x215.5
Pulldowns 8x150 3x13,14,14x175.75 10x140
Treadmill 6.9mph
1) Incline BB 4x10,10,10,11x152
Low Rows 4x10,10,11,11x145.5
2) DB laterals 4x10,10,11,11x36.25's
DBOHP 4x7,7,7,8x50's

Achilles 4:00@90

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

No Gi 1:00 all ankle work.
 
Friday 12/2/16
Hips, swings, circles, roller
SSB squats 2x8x65 8x135 5x185 5x225 2x265 11x275.5
SSBGM's 8x115 3x10x141.5
Lever bar 8x3.75 3x8,8,9x6.25
Treadmill 6.9mph
1) Glutes 3x8x186
Vertical abs 3x12x95.75
2) 45 hypers 3x16x30
Rotations 3x8xRed
3) run 1:[email protected]

Standing calves 4 sets.
 
Well, I’m back. Lol. I decided to start updating again. I never quit training, just posting here. Guess I was a little burned out. So starting from the beginning of this meso-cycle.

Thursday 12/14/17
Cuff and neck strap
Treadmill :40 sprints at 5.0mph
1) Bench 4x6,7,8,15x165
Pull downs 4x6,7,7,15x167.5
2) DB laterals 4x8,9,10,18x31.25’s
DBOHP 4x6,7,8,10x40’s
3) DB skulls 4x8,9,10,15x30’s
Fatz ez curls 4x6,7,8,12x65
Run 1:[email protected]

Band push downs 4 sets, pull aparts 4 sets, Band laterals 5 sets, rotator reliever 2 sets 2 positions.

Just started hurricane workouts this day. I’ve been on straight weighs since this summer after a pretty severe work injury.

Friday 12/15/17
Treadmill
4:[email protected] 1:[email protected]
3:[email protected] 1:[email protected]
2:[email protected] 2:[email protected]
 
Tuesday 12/19/17
Cuff and neck
Treadmill 5.0mph
1) DBOHP 4x6,7,8,15x50’s
CS Rows 4x6,7,8,17x276
2) Band laterals 4x10,12,14,18xRed 60
Gi pulldowns 4x8,9,10,11x123
3) Reverse green bench 4x8,9,13,16x190
DB curls 4x6,7,8,10x45’s
4) run 1:[email protected]

Band extensions and face pulls 4 sets.
Gironde laterals 5 sets
Rotator reliever 2 sets

No practice tonight. Daughter had a band recital.

Wednesday 12/20/17
Treadmill
3:[email protected] 1:[email protected]
3:[email protected] 1:[email protected]
2:[email protected] 2:[email protected]
 
Thursday 12/21/17
Hips and IT tempering
1) Trap Bar DL 4x6,7,10,15x268
Horizontal abs 4x10,11,12,15x88
2) Glute Bridge 4x6,7,10,15x166.5
Land mines 4x10x66.5
3) 45 hypers 4x10,10,11,11x35
4) run 1:[email protected]

Seated calves, wrist roller, and Donkey raises.

BJJ
1 hour hard drilling in the gi.
 
Friday 12/22/17
Cuff and neck strap
Treadmill 5.1mph
1) Bench 4x8,9,10,15x167
Pulldowns 4x8,9,10,16x167.5
2) DB laterals 4x12,13,14,18x30’s
DBOHP 4x7,8,9,13x40’s
3) DB Skulls 4x11,12,13,14x30’s
Fatz ez curls 4x9,9,10,12x65.5
4) run 1:[email protected]

Band push downs and pull aparts 4 sets.
Band laterals 5 sets.
Rotator reliever 2 sets.
 
Saturday 12/23/17
BJJ drilling 1 hour

Monday 12/25/17
Hips and tempering
Treadmill 5.1mph
1) SSB squats 4x7,9,12,15x219
Vertical abs 4x15x88
2) SLDL 4x10,12,14,14x161.5
Rotations 4x15xRed
3) 45 hypers 4x10,11,11,11x35
4) Run 1:[email protected]

Called it there. Pretty late.
 
Tuesday 12/26/17
Cuff and neck
Treadmill @5.1mph
1) DBOHP 4x10,11,12,12x50’s
CS Rows 4x10,11,11,12x277
2) Band Laterals 4x13,15,16,22xRed 60
Gi pulldowns 4x9,10,11,12x123.5
3) Reverse green bench 4x12,13,13,15x190.5
DB curls 4x7,8,9,10x45’s
4) Run 2:[email protected]

Band extensions, face pulls, and Gironde raises.

BJJ
Drilling 1 Hour
Live 4x3:00
 
Thursday 12/28:17
Hips and tempering
Treadmill 5.2mph
1) Trap Bar 4x10,10,11,15x269
Horizontal abs 4x12,13,15,20x87.25
2) GHR 4x6,7,8,8xBW
Land mines 4x10,10,10,11x66.5
3) 45 hypers 4x11x35
4) Run 3:[email protected]

Seated calves, wrist roller, Donkey calves

Friday 12/29/17
Cuff and neck
Treadmill 5.2mph
1) Bench 4x11,11,12,16x168
Pulldowns 4x9,10,11,16x170
2) DBLaterals 4x15xRed,15,16,18x31.5’s
DBOHP 4x10,10,10,11x40’s
3) DB skulls 4x12,13,14,15x30’s
Fatz ez curls 4x10,10,10,12x66
4) Run 3:[email protected]

Band extensions, face pulls, girondi laterals and rotator reliever.
 
Sunday 12/31/17
Hips and tempering
Treadmill 5.2 mph
1) SSB Squats 4x11,11,12,15x220
Vertical abs 4x16,16,17,17x88.25
2) SLDL 4x14x162
Rotations 4x10xRed 30+4 board
3) 45 hypers 4x11,11,11,12x35
4) Run 3:[email protected]

Standing calves, lever bar, and donkey raises.
 
Tuesday 1/2/18
Cuff and neck
Treadmill 5.3mph
1) DBOHP 4x11,12,12,14x50’s
CS Rows 4x10,11,11,14x277.5
2) Band laterals 4x17,17,18,20xRed 60
Gi pulldowns 4x10,11,11,12x124
3) reverse green 4x13,13,14,15x191
DB curls 4x8,9,9,10x45’s
4) Run 4:[email protected]

Band extensions and face pulls

BJJ practice
Drilling 1 hour
Live 3x3:00
 
Wednesday 1/3/17
Hips and calf tempering
Treadmill 5.3mph
1) Trap DL 4x11,12,12,15x270
Horizontal abs 4x14,15,16,20x87.5
2) Glutes 4x10,10,11,15x167
Land mines 4x10,10,11,11x66.75
3) 45 hypers 4x11,11,12,12x35
4) Run 6:[email protected]

Seated calves, wrist roller, and donkey raises.
 
Thursday 1/4/18

BJJ drilling 1 hour
Live 3x3:00

Friday 1/5/18
Cuff and neck
Treadmill 5.4 mph
1) DB bench 4x10,11,12,15x70’s
Pulldowns 4x10,11,12,16x170.25
2) DB laterals 4x16,16,16,19x31.25’s
DBOHP 4x10,10,11,11x40’s
3) skills 4x8,10,12,14x85.5
Fatz DB curls 4x6,7,8,8x35’s
4) Run 3:[email protected]

Band push downs, pull a-parts, and Band laterals.
Rotator reliever. Cold as hell in there tonight.
 
Also, started the diet Monday. Back to keto. Works well for me after the first week. Tested urine today for the first time and I’m solidly in ketosis. I wanted to get one more meso-cycle on the conditioning circuit before I started, but I just felt like crap so I started early. It hasn’t affected my strength at all yet, but I imagine next week will show some drops in strength. I’m gonna try to go really slowly.

Starting weight was 211. Strength was about 90% of where I was at before I got injured this summer. So I have 8 months to get in shape for worlds this year.
 
Saturday 1/6/18
BJJ
Drilling 1:15 minutes

Sunday1/7/18
Hips and tempering x2
Treadmill 5.4mph
1) Front Squats 4x10,11,12,15x155
Vertical abs 4x17,17,18,18x88.25
2) SSBGM’s 4x13,14,14,15x123
Rotations 4x11xRed+4-board
3) 45 hypers 4x11,12,12,12x35
4) Run 3:[email protected]

Standing Calves, Lever Bar, Donkey calves.

Felt pretty good. I’m going to start doing some more extensive tempering on Sundays when I have more time. My shoulder is jacked up some on the right side so I did a little there today as well. I may try and do some tomorrow as well. It’s a lot easier setup than when I do my hip or calves. Which I would train the wife on using a Pain Pill from Duffin. Lol.
 
Monday 1/8/18
Cuff and neck
1) BBOHP 4x10,10,10,13x127.5
CS Rows 4x10,10,10,13x272.5
2) Band laterals 4x18,18,18,20xRed 60
Gi Pulldowns 4x11,11,12,12x124.25
3) Slingshot 4x10x185
DB curls 4x8x45’s
4) Run 3:[email protected]

Band extensions, face pulls, Gironde laterals.

Tuesday 1/9/18

Treadmill
4:00@warmup
1:[email protected]
1:[email protected]
2:[email protected]

BJJ
Drilling 1 hour
Live 3x3:00

Weight down to 206.6. Felt it last night. Last few sets of the slingshot and curls were tough and the end work was really tough, like almost limit work instead of volume stuff.
 
Friday 1/12/18
Hips
Treadmill 5.5mph
1) DL 4x8,9,10,11x255
Horizontal abs 4x15,16,17,18x87.5
2) GHR 4x8,8,8,10xBW
Land mines 4x10,11,11,11x66.75
3) 45 hypers 4x12x35
4) Run 3:[email protected]

Seated calves, wrist roller, and donkey calves. Been sick since Tuesday. Finally took today off to recover. Not a great workout but I got it in.
Probably miss BJJ tomorrow. I’m still not feeling great and we are supposed to get 4 hours of freezing rain topped by half a foot of snow tonight. Something tells me I won’t be able to make it down the mountain. Lol.
 
Saturday 1/13/18
Treadmill
2:[email protected]
2:[email protected]
3:[email protected]

Sunday 1/14/18
Cuff and neck
Treadmill 5.5mph
1) DB Bench 4x11,11,12,15x70’s
Pulldowns 4x11,11,12,15x170.25
2) DB laterals 4x16,16,17,20x31.25’s
DBOHP 4x10,10,11,12x40’s
3) Skull Crushers 4x10,10,12,14x85.5
DB Fatz curls 4x7,8,8,9x35’s
4) Run 4:[email protected]

Band push downs, pull apart’s, and Band Laterals.

Decent workout considering I’m losing weight, and I’m still not 100% health. I need to get more protein in. I’m way under target the last several days since I got sick. I just haven’t had the appetite.
 
Sunday 1/14/18
Cuff and neck
Treadmill 5.5mph
1) DB Bench 4x11,11,12,15x70’s
Pulldowns 4x11,11,12,15x170.25
2) DB laterals 4x16,16,17,20x31.25’s
DBOHP 4x10,10,11,12x40’s
3) Skulls 4x10,10,12,14x85.5
DB fatz curls 4x7,8,8,9x35’s
4) Run 4:[email protected]

Band push downs, pull aparts, and Band laterals.

Monday 1/15/18
Hips and tempering
1) fronts 4x11,11,12,15x156
Very abs 4x17,18,18,18x88.5
2) SSBGM’s 4x12x125
Rotations 4x12xRed 30
3) 45 hypers 4x12,12,12,13x35
4) Run 4:[email protected]

Standing calves, lever bar, Donkey calves

Tuesday 1/16/18
Treadmill
2:00@warmup
2:[email protected]
2:[email protected]
4:[email protected]

No BJJ interstate was closed due to a big wreck in icy roads so no way to get there.
 
Wednesday 1/17/18
Cuff and neck
Treadmill 5:6mph
1) BBOHP 4x10,10,11,15x128
CS Rows 4x10,10,11,15x273
2) Band laterals 4x18,19,19,20xRed 60
Gi pulldowns 4x11,12,12,12x124.5
3) Slingshot 4x10x185 (pec/delt tie-in is really hurt)
EZ curls 4x8,8,9,9x85
4) Run 6:[email protected]

Band extensions, face pulls, and pec/delt tempering.
 
Thursday 1/18/18
BJJ drilling one hour
Live 2x3:00
Pow. Got hurt first roll. Tendon in my leg got impinged and when I took the weight off my knee it popped over the head of my fibula. Holy man it hurt. Rolled one more but it felt pretty iffy so I called it there. Took Friday off totally. Was pretty sore but seems to be no damage done. Drilled for an hour today. Was sore but still felt decent. I’m going to postpone DL tomorrow and do a treadmill workout instead. I’ll DL Monday if it’s good, which I think it will be. Minor bump in the road I think. Nothing too serious.
 
Also forgot. Weighed in Thursday 202.4. Down 8.6 pounds in 18 days. No real ill affects yet. Hopefully it’ll slow down a little now so I can maintain strength.
 
Saturday 1/20/18
BJJ
Drilling 1:15

Sunday 1/21/18
Treadmill
Warmup@2:00
2:[email protected]
2:[email protected]
4:[email protected]

Monday 1/22/18
Hip circle (just got it from Slingshot)
Treadmill 5.7mph
1) DL 4x9,10,11,12x257.5
Horizontal Abs 4x16,17,18,20x87.75
2) Glute Bridge 4x11,11,11,15x167.5
Land mines 4x11,11,11,12x67
3) 45 hypers 4x12,12,13,13x35
4) Run 1:[email protected]

Seated calves, wrist roller, and donkey calves.

Knee is fine. Back to normal rolling tomorrow.
 
Wednesday 1/24/18
Cuff and neck. Tempering x-wife on pec tie in.
Treadmill 5.7mph
1) DB bench 4x12,12,12,14x70’s
Pulldowns 4x12,12,12,14x170.5
2) DB laterals 4x16,17,17,20x31.25’s
DBOHP 4x10,11,11,12x40’s
3) Skull Crushers 4x12,12,12,13x85.5
Fatz DB Curls 4x8,8,9,9x35’s
4) Run 1:[email protected]

Band push downs, band pull aparts, Band laterals.

Decent workout. Moving along slowly now that weight is coming off.
 
Friday 1/26/18
Hips
Treadmill @5.7
1) Fronts 4x12,12,13,14x156.5
Very abs 4x18,18,18,19x88.5
2) SSBGM’s 4x12x125
Rotations 4x13xRed 30
3) 45 hypers 4x12,13,13,13x35
4) Run 2:[email protected]

Standing calves, lever bar and donkey calves.

Saturday 1/27/18
BJJ drilling 1 hour
 
Sunday 1/28/18
Cuff and neck. X-wife pec insertion
Treadmill @5.8mph
1) BBOHP 4x11x130
CS Rows 4x11x275
2) Band laterals 4x19,19,20,20xRed 60
Gi pulldowns 4x12x125
3) Sling short 4x10x185
EZ curls 4x8,9,9,11x85
4) Run 2:[email protected]

Band extensions, face pulls, and Gironde Raises.
 
Monday 1/29/18
Hips
Treadmill @5.8mph
1) DL 4x10,10,12,13x259
Horizontal Abs 4x17,18,19,20x87.75
2) GHR 4x8,8,9,10xBW
Land mines 4x11,11,11,12x67
3) 45 hypers 4x13x35
4) Run 2:[email protected]

Seated calves, wrist roller, Donkey calves.

Got a grippy hip circle from Slingshot. Working well on the hips.
 
Wednesday 1/31/18
Cuff and neck
Treadmill 5.9mph
1) Bench 4x10,10,10,11x170
Pulldowns 4x10,10,10,11x172.5
2) DB laterals 4x15x32.5’s
DBOHP 4x8,9,9,10x41.25’s
3) DB Skulls 4x10,10,10,11x31.25’s
EZ Fatz curls 4x6,7,10,10x70
4) Run 2:[email protected]

Band push downs, pull aparts, and Band laterals.

Decent workout considering the weight loss, I slept about 1 hour last night, and I feel like crap. Job is wearing me down. I need to do something else for a living before I el snappo. Lol.
 
Friday 2/2/18
Hips
Treadmill 5.9mph
1) SSB Squats 4x10x221
Vert abs 4x18,18,19,19x88.75
2) SLDL 4x10x162.5
Rotations 4x8xBlood 40
3) 45 hypers 4x13,13,13,14x35
4) Run 2:[email protected]

Standing calves, lever bar, Donkey calves.
 
Saturday 2/3/18
BJJ
Drilling 1 hour

Sunday 2/4/18
Cuff and neck
1) DBOHP 4x12x51.25’s
CS Rows 4x12x278
2) Band laterals 4x20,20,20,21xRed 60
Gi Pulldowns 4x12x125
3) Reverse Greens 4x8,9,10,12x192.5
Alt. DB curls 4x6,7,8,9x46.25’s
4) Run 3:[email protected]

Skipped extra stuff for Super Bowl party.

Monday 2/5/18
Hips
1) Trap Bar DL 4x10,10,10,12x275
Horizontal abs 4x18,19,19,20x88
2) Glute Bridge 4x12,12,12,15x168
Land mines 4x11,11,12,13x67.25
3) 45 hypers 4x13,13,14,14x35
4) Run 3:[email protected]

Seated calves, Wrist roller, and donkey calves.


Tuesday 2/6/18
Treadmill
2:00@warmup
3:[email protected]
3:[email protected]
5:[email protected]

Had to skip BJJ. Big snow storm rolling in as we speak. Afraid I wouldn’t make it back up the mountain in my little Honda.
 
Wednesday 2/7/18
Cuff and neck. Tempered pec tie in and hip.
Treadmill 6.0mph
1) Bench 4x10,10,11,12x170.5
Pulldowns 4x10,10,11,15x172.75
2) DB laterals 4x15,15,15,16x31.25’s
DBOHP 4x9,9,10,11x41.25’s
3) DB Skulls 4x10,10,11,11x31.25’s
Fatz EZ curls 4x7,10,10,11x70
4) Run 4:[email protected]

Band push downs, pull aparts, and Band laterals.
Also hit 10x3 speed bench at the end with mini’s just for a feel. Weight was very light. Going to start playin around with some band benching in a few months.
 
Friday 2/9/18
Hips and tempering
Treadmill 6.0mph
1) SSB Squats 4x10,10,11,11x222
Vertical abs 4x19x88.75
2) SLDL 4x10x162.5
Rotations 4x8x40
3) 45 hypers 4x13,13,14,14x35
4) Run 4:[email protected]

Seated calves, wrist roller, Donkey calves

Saturday 2/10/18
BJJ drilling 1:15

Took Sunday off for a wrestling tournament plus my shoulder was still jacked.

Monday 2/12/18
Cuff and neck
1) DBOHP 4x12,12,12,14x51.25’s
CS Rows 4x12,12,12,13x279
2) Band laterals 4x10,10,10,13xYellow 70
Gi pulldowns 4x12,12,12,13x125.25
3) R. Greb mid grips 4x10,10,10,24x193
Alt DB curls 4x7,8,9,10x46.25’s
4) Run 4:[email protected]

Bad extensions, face pulls, and Gironde laterals.

Missed BJJ Tuesday. There was a crash in the mountain and the road was closed and we couldn’t get through. Had to turn around. 3rd time in a row we have missed practice for some unforeseen incident. Hospital, car trouble, crash. I’m half afraid what will happen tomorrow night. Lol.
 
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