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5/3/1 and Grappling 4 fun Log

Wednesday 2/14/18
Hips and tempering
Treadmill @6.1mph
1) Trap Bar DL 4x10,10,10,15x276
Horizontal Abs 4x19,19,20,20x88
2) GHR 4x8,9,9,10xBW
Land mines 4x12,12,12,13x67.25
3) 45 hypers 4x13,14,14,14x35
4) Run 4:[email protected]

Seated calves, wrist roller, and donkey calves. Also did a little extra rehab on knee and some mobility and hip stuff.
 
Thursday 2/15/18
BJJ
Drilling 1 hour
Sparring 4x2:00 from lockdown
Live 2x4:00

Friday 2/16/18
Cuff and neck
Treadmill 6.1mph
1) Bench 4x10,10,11,13x171.5
Pulldowns 4x10,11,11,16x173
2) DB laterals 4x15,15,16,16x32.5’s
DBOHP 4x10,10,10,12x41.25’s
3) DB skulls 4x11,11,12,12x31.25’s
Fatz EZ curls 4x10,10,11,11x70
4) Run 4:[email protected]

Band push downs, pull aparts, Band laterals, man maker pushups. Did a little stretching and hip mobility.
 
Monday 2/19/18
Hips
Treadmill 6.2mph
1) SSB Squats 4x8,9,9,10x225
Vertical Abs 4x10,11,12,15x92.5
2) SLDL 4x10x163
Rotations 4x8x40
3) 45 hypers 4x14x35
4) Run 5:[email protected]

Standing calves, lever bar, Donkey calves and some mobility and stretching.

No BJJ Saturday. The daughter had an indoor soccer game and then I went to watch some junior high wrestling. Weights and BJJ tomorrow.
 
Tuesday 2/21/18
Cuff and neck
1) DBOHP 4x12,12,14,14x51.25’s
CS Rows 4x13,13,13,14x280
2) Band Laterals 4x11,11,12,15xYellow 70
Gi Pulldowns 4x12,12,12,13x125.25
3) Reverse Greens 4x10,10,10,13x194
DB curls 4x8,8,9,10x46.25’s
4) Run 5:[email protected]

Band extensions and face pulls.

BJJ
Drilling 1 hour
Live 3x4:00
 
Wednesday 2/21/18
Treadmill
Warmup@2:00
4:[email protected]
4:10&7.5mph
5:[email protected]

Thursday 2/22/18
BJJ drilling 1 hour.
Class did 4x2:00, I coached. Gonna get some rolling in tomorrow.

Friday 2/23/18
Hips and tempered hip
Treadmill 6.2mph
1) Trap Bar DL 4x10x277.5
Horizontal Abs 4x10,11,12,15x92.5
2) Glutes 4x10,10,10,13x171
Land mines 4x8x70
3) 45 hypers 4x14,14,14,15x35
4) Run 4:[email protected] 1:[email protected]

Seated calves, wrist roller, Donkey calves.

Daughter turned 13 today. A teenager. May the gods be kind to me.
 
Saturday 2/24/18
BJJ drilling 1:15

Monday 2/26/18
Cuff and neck
Treadmill 6.3mph
1) DB bench 4x12,12,13,15x70’s
Pulldowns 4x12,12,13,13x173.25
2) DB laterals 4x8,8,8,10x35’s
DBOHP 4x6,6,6,8x45’s
3) skulls 4x10,10,10,14x87.5
DB Fatz 4x8,9,9,10x35’s
4) Run 3:[email protected] 1:[email protected]

Band push downs, pull a parts, wind chime bench.


Tuesday 2/27/18
Treadmill
2:00@warmup
4:[email protected]
4:[email protected]
5:[email protected]

BJJ drilling 1:00
Live 8x2:00

Wednesday 2/28/18
Hips and tempering
Treadmill 6.3mph
1) Fronts 4x8,8,9,10x161
Very Abs 4x11,12,13,15x92.5
2) SSBGM’s 4x12x125
Rotations 4x8x40
3) 45 hypers 4x14,14,15,15x35
4) Run 3:[email protected] 2:[email protected]

Standing calves, lever bar, Donkey calves
 
Friday 3/1/18
Cuff and neck
Treadmill 6.4mph
1) BBOHP 4x11,11,11,12x130
Bent rows 4x10,11,12,13x110
2) Band laterals 4x11,12,13,17x70 yellow
Gi pulldowns 4x12,12,13,13x125.5
3) sling shot 4x10,10,10,11x185.5
EZ curls 4x9,10,10,12x85
4) Run 2:[email protected] 2:[email protected]

Band extensions, face pulls.


Sunday 3/4/18
Hips and tempering
Treadmill 6.4mph
1) DL 4x11,11,12,14x260
Horizontal abs 4x11,12,13,18x92.5
2) GHR 4x9,9,9,10xBW
Land mines 4x8,8,9,9x70
3) 45 hypers 4x14,15,15,15x35
4) Run 2:[email protected] 3:[email protected]

Seated calves, wrist roller, Donkey calves.
 
Monday 3/5/18
Cuff and neck
Treadmill @6.5mph
1) DB bench 4x12,14,14,16x70’s
Pulldowns 4x12,12,13,15x173.5
2) DB Laterals 4x8,8,9,12x35’s
DBOHP 4x6,6,7,10x45’s
3) Skulls 4x11,11,11,15x88
DB Fatz curls 4x8,9,9,10x36.25’s
4) Run 1:[email protected] 4:[email protected]

Band pushdowns, pull aparts, wind chime bench, men ball throws.
 
Wednesday 3/7/18
Hips and tempering
Treadmill 6.5mph
1) Front Squats 4x8,9,9,11x162
Vertical Abs 4x12,12,13,15x92.75
2) SSBGM’s 4x12,12,12,15x125
Rotations 4x8x40 band
3) 45 hypers 4x15x35
4) Run :[email protected] 4:[email protected] mph

Standing calves, lever bar, Donkey calves.

Thursday 3/8/18
BJJ drilling 50 minutes
Live 4x4:00

Friday 3/9/18
Cuff and neck
1) BBOHP 4x11,11,12,13x130
Bent Rows 4x12,13,15,16x111
2) Band laterals 4x12,12,14,18xYellow 70
Gi Pulldowns 4x12,13,13,13x125.5
3) Slingshot 4x10x185.5
EZ Curls 4x10,10,11,11x85.5
4) Run 5:[email protected]

Band extensions, face pulls, wind chime bench.

Saturday 3/10/18
BJJ Drilling 1:10

Sunday 3/11/18
Hips and tempering
Treadmill 6.6mph
1) DL 4x10,10,10,14x262.5
Horizontal Abs 4x14,14,14,18x92.75
2) Glute Bridge 4x11,11,11,12x171.5
Land mines 4x9x70
3) 45 hypers 4x15x35
4) Run 4:[email protected]:[email protected]

Seated calves, wrist roller, Donkey raises.
 
Monday 3/12/18
Cuff and neck
1) DB Bench 4x10,10,10,15x72.5’s
Pulldowns 4x12,13,14,16x173.75
2) DB laterals 4x8,9,10,14x35’s
DBOHP 4x6,7,8,12x45’s
3) Skulls 4x12,12,13,14x89
DB Fatz curls 4x9,9,10,10x36.25’s
4) Run 4:[email protected]:[email protected]

Band pushdowns, pull aparts, wind chime bench.

Good workout.
 
Tuesday 3/13/18
BJJ drilling 50 minutes
Live 5x4:00

Wednesday 3/14/18
Hips and tempering
1) Fronts 4x9,9,10,12x162
Vertical Abs 4x14x92.75
2) SSBGM’s 4x12x126
Rotations 4x8xBlood 40
3) 45 hypers 4x15x35
4) Run 3:[email protected] 1:[email protected]

Standing calves, lever bar, donkeys.
Stretching and knee rehab

Thursday 3/15/18
BJJ
Warmup
Randori 8x5:00
 
Friday 3/16/18
Cuff and neck
Treadmill @6.7 mph
1) OHPBB 4x10,10,10,11x132.5
Bent Rows 4x10,12,14,14x120
2) Band laterals 4x14,14,14,18xYellow 70
Gi pulldowns 4x10,10,10,11x127
3) Sling shot 4x10,10,10,11x186
EZ Curls 4x6,7,9,10x87.5
4) Run 3:[email protected] 1:[email protected]

Band extensions, face pulls, and wind chime bench

Saturday 3/17/18
Hips and tempering
Treadmill 6.7mph
1) DL 4x10x265
Horizontal Abs 4x14,15,15,18x93.75
2) GHR 4x9,9,10,10xBW
Land mines 4x9,9,9,10x70
3) 45 hypers 4x15x35
4) Run 3:[email protected] 1:[email protected]

Skipped extra stuff and BJJ today. I drank Guinness and Smithwicks and watched nationals.
WE ARE!!!!!
 
Hey just came across your log ill follow along. I used to train jiujitsu, muay thai, and mma. Loved it. Hoping i can get back into it when money isnt so tight. Everyone used to complain about how strong i was. Wonder what they would think of me now lol
 
Monday 3/19/18
Cuff and neck
Treadmill 6.7mph
1) Bench 4x10,10,10,14x172.5
Pulldowns 4x10,10,10,13x177
2) DB laterals 4x9,9,11,16x35’s
DBOHP 4x7,7,9,13x45’s
3) DB Skulls 4x12,12,12,13x31.25’s
Fatz EZ Curls 4c6,8,10,12x72.5
4) Run 3:[email protected] 3:[email protected]


Band pushdowns, pull aparts, wind-chime bench.
 
Tuesday 3/20/18
BJJ
Drilling 50 minutes
Live 4x4:00

Wednesday 3/21/18
Hips and tempering
1) SSB Squats 4x9,9,10,10x226
Vertical Abs 4x14,14,15,16x93
2) SLDL 4x10,10,12,12x163.5
Rotations 4x8,8,8,9x40
3) 45 hypers 4x15,15,15,16x35
4) Run 1:[email protected]

Standing calves, lever bar, Donkey calves.
 
Thursday 3/22/18
BJJ
Drilling 45 minutes
Live 4x4:00

Friday 3/23/18
Cuff and neck
1) DBOHP 4x10,10,10,11x52.5
CS Rows 4x10,10,10,12x282.5
2) Band laterals 4x14,14,16,21x70
Gi Pulldowns 4x10,10,11,13x127
3) Reverse greens 4x10,10,11,14x195
Alt DB curls 4x8,9,9,11x46.25’s
4) Run 1:[email protected]

Band extensions, face pulls, wind-chime bench.
 
Mr.Sinister said:
Thursday 3/22/18
BJJ
Drilling 45 minutes
Live 4x4:00

Friday 3/23/18
Cuff and neck
1) DBOHP 4x10,10,10,11x52.5
CS Rows 4x10,10,10,12x282.5
2) Band laterals 4x14,14,16,21x70
Gi Pulldowns 4x10,10,11,13x127
3) Reverse greens 4x10,10,11,14x195
Alt DB curls 4x8,9,9,11x46.25’s
4) Run 1:[email protected]

Band extensions, face pulls, wind-chime bench.
Click to expand...
Just curious here... How long do you spend each day lifting+bjj?
 
As long as things go well I will be doing nearly the same thing in a couple months. I'm doing 5/3/1 for nearly a year now and plan to go back to BJJ in July.
 
My lifting sessions are right about 1:30 right now. That’s with a LOT of warmup and mobility and setup. Actual lifting is about an hour. That’s SMWF generally. BJJ is 1:15 Tues/Thursday and saturdays is anywhere from 45 minutes to an hour and a half. It’s all drilling though. No live. I’m a teacher so when summer comes I’ll add in 2-3 more BJJ days at a different gym for 1:30 and I’ll also add in straight cardio conditioning for 30 minutes twice a week.
 
irone93 said:
As long as things go well I will be doing nearly the same thing in a couple months. I'm doing 5/3/1 for nearly a year now and plan to go back to BJJ in July.
Click to expand...

I actually did this workout with 5-3-1 for several years. Worked well just started breaking my old joints down a little too much. Hahaha. I’m gonna try a Block approach here in a few months, after worlds and see if I can increase absolute strength some without paying to high a price on my joints. Something along the lines of Matt Vincent’s strength lab. Ive made some significant nutritional and supplement changes that really seem to be helping my joints, and overall recovery.
 
Saturday 3/24/18
BJJ drilling 1:15

Monday 3/26/18
Hips and tempering
1). Trap Bar DL 4x10,10,10,13x278.5
Horizontal Abs 4x15,15,15,19x93
2) Bridges 4x12,12,13,15x172
Land mines 4x9,9,10,10x70.25
3) 45 hypers 4x15,15,15,16x35
4) Run 1:[email protected]

Seated calves, wrist roller, Donkey raises.

Tuesday 3/27/18
Woke up feeling like ****. Day only got worse.

BJJ ran practice and that’s it, then I had to do my first night of running Thai. That sucked as well. I was looking forward to it until I woke up.

Took off Wednesday from lifting and Thursday from BJJ.

Finally felt decent today.

Friday 3/30/18
Neck and cuff
1) Bench 4x10,10,11,12x173
Pulldowns 4x10,10,12,14x177.25
2) DB laterals 4x12,12,12,13x35’s
DBOHP 4x9,9,9,10x45’s
3) DB skulls 4x12,12,13,14x31.25’s
Fatz EZ curls 4x9,10,11,12x73
4) Run 2:[email protected]

Band pushdowns, Pull aparts, wind chime bench.

Decent considering not 100% yet. Gonna roll tomorrow.
 
Saturday 3/31/18
BJJ
Drilling 1 hour. Leg lock entries plus pass and sweep drill.

Thai
Ran Thai for 2 guys. Held pads and did basics with a new guy. He had a year of boxing under his belt so he had an idea. Guy was impressive though. Started boxing 1 year ago at 340 pounds at 5’5”. Weighs 175 no after 1 year. He showed us a picture. Have to say I was super impressed. I’ve never met anybody that lost that much in that amount of time, especially at 5’5”.
 
Mr.Sinister said:
Saturday 3/31/18
BJJ
Drilling 1 hour. Leg lock entries plus pass and sweep drill.

Thai
Ran Thai for 2 guys. Held pads and did basics with a new guy. He had a year of boxing under his belt so he had an idea. Guy was impressive though. Started boxing 1 year ago at 340 pounds at 5’5”. Weighs 175 no after 1 year. He showed us a picture. Have to say I was super impressed. I’ve never met anybody that lost that much in that amount of time, especially at 5’5”.
Click to expand...
Holy crap talk about a transformation! I was chunky when i was younger. I was like 215 in 8th grade and then when i started wrestling in 9th grade i went from 215 to 175 by the end of the wrestling season and i thought that was a transformation. Thats crazy. Its alway nice to see someone turn that around and reach their goals
 
Monday 4/2/18
Hips and tempering
1). SSB Squats 4x10,10,10,11x228
Vertical Abs 4x12,12,12,14x95
2) SLDL 4x10,10,12,12x165
Rotations 4x8,8,9,9x40
3) 45 hypers 4x15,15,16,16x35
Burpees 4x2
4) Run 2:[email protected]

Standing calves, lever bar, Donkey calves.

Tuesday 4/3/18
BJJ
Drilling 50 minutes
Live 4x5:00

Thai
Ran practice and some pad holding.

Didn’t workout Wednesday. Daughter had a track meet but it was postponed. Problem was I was SO SO SORE from squats I couldn’t even think about working out. I don’t know what the deal was. It wasn’t that tough a workout. Only thing different was I was off the diet this weekend for a refeed. That cowards macro (carbs) must have been the culprit. Lol.
 
Thursday 4/5/18
Cuff and neck
1) DBOHP 4x10,10,10,12x52.5’s
CS Rows 4x10,10,10,11x283
2) Band Laterals 4x17xYellow 70
Gi pulldowns 4x10,11,12,16x127.5
3) Reverse greens 4x10,10,11,13x196
DB curls 4x9,9,10,11x46.25’s
4) Run 2:[email protected]

Band extensions, face pulls, wind chime bench.

Saturday 4/7/18
BJJ drilling 1:20

Nothing on Friday. Daughter had her first track meet so I spent 3 hours in the wind watching junior high kids wonder what was going on. Lol. It was a lot of fun except for the cold actually.
 
Sunday 4/8/18
Treadmill @7.1mph
1) Trap Bar DL 4x10,10,10,13x280.5
Horizontal Abs 4x12,12,12,13x95
2) GHR 4x9,10,10,10xBW
Land mines 4x9,10,10,10x70.25
3) 45 hypers 4x15,15,16,16x35
Burpees 4x2xBW
4) Run 2:[email protected]

Seated calves, wrist rollers, Donkey raises.
 
Monday 4/9/18
Cuff and neck
Treadmill @7.1mph
1) Bench 4x10,10,10,11x174
Pulldowns 4x10,10,10,11x180
2) DB Laterals 4x12,12,13,14x35’s
DBOHP 4x9,9,10,11x45’s
3) DB skulls 4x10,11,11,11x32.5’s
Fatz EZ curls 4x6,7,8,9x76
4) Run 3:[email protected]

Band pushdowns, Pull aparts, wind chime bench. Decent workout shoulder feeling a lot better. Things are definitely slowing down as I get further ahead on the treadmill speed. Hoping to hit my weights on everything I. The next two months then it’s just maintain and increase conditioning until Worlds.
 
Tuesday 4/10/18
BJJ
Drilling 45 minutes
Live 4x5:00

Thai
Did some kicks but mostly just ran practice. Hoping that shoulder will continue to improve and I can start doing some moderate tempo pad work.
 
Wednesday 4/11/18
Hips
Treadmill @7.1mph
1) SSB Squats 4x10,10,10,11x230
Vertical abs 4x12,13,13,14x95
2) SLDL 4x10,10,10,13x165.5
Rotations 4x8,9,9,9xBlood 40
3) 45 hypers 4x15,16,16,16x35
Burpees 4x2,2,2,3
4) Run 3:[email protected]

Called it there. Got into the gym WAY late thanks to some stupidity on my part.

Thursday 4/12/18
BJJ
Drilling 45 minutes
Live 4x5:00
 
Friday 4/13/18
Cuff and neck
1) DBOHP 4x10,10,10,11x52.5’s
CS Rows 4x10,10,10,11x283.5
2) Band laterals 4x17,17,17,18xYellow 70
Gi Pulldowns 4x11,12,12,17x127.75
3) reverse green bench 4x10,10,11,11x197.5
DB curls 4x6,7,7,8x47.5’s
4) Run 4:[email protected]

Band extensions, face pulls, and wind chime bench.

Very tough workout. Shoulder is really starting to bug me and I think it is starting to affect my performance. Up until now it was just painful and irritating. Nows it’s getting to be a problem. I’m going to go back to the rotator reliever for a few workouts and see if that helps.
Also I weighed myself yesterday. I was way under what I thought it would be. I have stayed keto, but I haven’t been tracking macros for probably a month so I figured it’d be the same or up a bit. Instead I was down to 192?? So I added calories the last two nights for dinner. I’m gonna do that for the next weeks or so and see what happens. Next step would be a scheduled re-feed every Saturday. Have to see what happens.

No BJJ tomorrow. The daughter has an invitational she’s running and throwing in. Should be interesting. Lol.
 
Sunday 4/15/18
Hips and tempering
1) Trap DL 4x10,10,10,12x282.5
Horizontal abs 4x12,12,13,16x95
2) Glutes 4x10,10,10,11x175
Land mines 4x10x70.25
3) 45 hypers 4x15,16,16,16x35
Burpees 4x2,3,3,3xBW
4) Run 4:[email protected]

Seated calves, wrist roller, Donkey calves.

Shoulder getting worse I think. This is gonna be an issue.
 
Monday 4/16/18
Cuff and neck
1) DB Bench 4x10,10,11,13x72.5’s
Pulldowns 4x10,10,11,11x180
2) DB Laterals 4x13,13,13,15x35’s
DBOHP 4x10,10,10,11x45’s
3) Skulls 4x10,10,11,11x93.5
Fatz DB curls 3x10,10,11x36.25’s 6x40’s
4) Run 4:[email protected]

Band pushdowns Pull aparts, wind chime bench, and rotator reliever. Should started like **** and felt great afterwards. I think my problem is sleeping on my side at night.
 
Tuesday 4/17/18
BJJ
Drilling 45 minutes
Live 4x5:00

Ran Thai and held pads.

Missed Wednesday workout for the daughters track meet and missed yesterday because she had a doctors appointment in the city. I’m off tomorrow to spot/load a power meet and then back to semi normal Sunday. She has another track meet Monday but it’s close enough I hope to get home to workout anyways.
 
Friday 4/20/18
Hips and tempering
Treadmill @7.2
1) front squats 4x8,9,10,12x165
Vertical Abs 4x13,13,14,16x95.25
2) SSBGM’s 4x8,8,8,12x130
Rotations 4x9xBlood 40
3) 45 hypers 4x16x35’s
Burpees with jump 4x3
4) Run 5:[email protected]

Standing calves and lever bar.

Sunday 4/22/18
Cuff and neck
Treadmill 7.3mph
1) BBOHP 4x10,10,10,12x132.5
Bent Rows 4x12,12,15,17x120.5
2) Band laterals 4x17,17,18,18xYellow 70
Gi pulldowns 4x12,12,13,17x127.5
3) DB skulls 4x10x35’s
Ez curls 4x7,8,9,10x87.5
4) Run 4:[email protected] :[email protected]

Rotator reliever 3 sets.

Shoulder was not having the usual Slingshot work. It’s really getting problematic. Ordered bpc-157 so hopefully it’s legit. Always a gamble with peptides though. When I’ve had legit stuff it’s been a miracle worker. Took Monday off because of the shoulder and also a track meet for the daughter.

Tuesday 4/24/18

BJJ
Drilling 50 minutes
Live 4x5:00

Thai.

Just ran practice. Still can’t do much. Getting painfully to even hold pads.
 
Wednesday 4/25/18

Hips and tempering
Treadmill @7.3mph
1) DL 4x10,10,11,14x266
Horizontal abs 4x13,14,14,17x95.25
2) GHR 4x10
land mines 4x10x70.25
3) 45 hypers 4x16x35
Burpees 4x3,3,3,4
4) Run 4:[email protected] :[email protected]

Seated calves, wrist roller, Donkey calves rotator reliever.

Thursday 4/26/18
BJJ
Drilling 50 minutes
Live 4x5:00

Saturday 4/28/18
BJJ
Drilling 1:10

Monday 4/30/18
Cuff and neck
Treadmill 7.4mph
1) Flyes 4x12,14,16,18x30’s
Pulldowns 4x10,11,11,12x180.25
2) DB Laterals 4x13,13,14,15x35’s
DBOHP 4x10,10,11,11x45’s
3) DB Skulls 4x12x25’s
DB Fatz curls 4x6x40’s
4) Run 4:[email protected] 1:[email protected]

Band pushdowns, pull aparts, rotator reliever.

Took a few days off trying to rehab shoulder. Seems to be getting worse. Have BPC-157 supposedly coming from 2 sources. Hopefully it arrives and is real. Also scheduling a doctors appointment. Getting down to crunch time. I’m going to work around it the best I can for now.
 
Tuesday 5/1/18
BJJ
Drilling :45
Live 4x5:00


Wednesday 5/2/18
Treadmill sprints 40 on 20 off
[email protected]
[email protected]

Was off Thursday for a track meet with the daughter.
Bpc-157 came from two sources. Fired almost 5 units over the last three days. It’s feeling better but not healed. On a side note one place accidentally sent 5 vials instead of two so that’s good.
 
Friday 5/4/18

Turned 47 yesterday.

Hips and tempering
Treadmill @7.4
1) Front Squats 4x10,10,10,12x166
Vert Abs 4x14,15,15,18x95.25
2) SSBGM’s 4x8,10,10,11x130
Rotations 4x9x40
3) 45 hypers 4x16,16,16,17x35
Burpees 4x3,3,4,4
4) Run 4:[email protected] 1:[email protected]

Standing calves, lever bar, Donkey calves, and reliever.

Saturday off for track meet.

Sunday 5/6/18
Cuff and neck
Treadmill @7.5
1) BBOHP 4x10x133
Bent Rows 4x13,13,15,18x121
2) Band laterals 4x17,18,18,18xYellow
Gi pulldowns 4x14x127.75
3) DB skulls 4x10x35’s
Ez curls 4x8,9,9,10x87.5
4) Run 3:[email protected] 1:[email protected]

Pushdowns, face pulls.

Monday another track meet. Lol.

Tuesday 5/8/18
BJJ
Drilling 45 minutes
Live 4x5:00.
 
Wednesday 5/19/18
Hips
Treadmill @7.5mph
1) DL 4x10,10,10,11x270
Horizontal Abs 4x14,15,16,17x95.25
2) Bridges 4x10,10,11,15x175
Land mines 4x10x70.5
3) 45 hypers 4x16,16,17,17x35
Burpees 4x3,4,4,4
4) Run 3:[email protected] 1:[email protected]

Seated calves, wrist roller, Donkey raises.

Shoulder is feeling some better. Not sure what to think. Off tomorrow for the last track meet of the year.
 
Friday 5/12/18
Cuff and neck
Treadmill @7.5
1) flyes 4x10x32.5’s
Wind chime bench 4x10,10,10,15x65 (yes pounds). Lol
Pulldowns 4x11,12,12,13x180.25
2) DB laterals 4x13,14,15,15x35’s
DBOHP 4x10,11,11,11x45’s
3) DB skulls light 4x15x25’s
DB Fatz curls 4x6,6,7,8x40’s
4) Run 2:[email protected]

Band pushdowns, pull aparts, reliever.

After warming up, I was able to get the bar to my chest so I figured I’d try some bench. Maybe this will be a permanent change, not sure. If I can keep my grappling strength up while using a lighter method it may be the way for me to go on this, at least until after worlds then I can see where I stand and if I can go back to normal. We shall see. BJJ tomorrow. Track is over so I should be back to regular schedule, 3 times a week until summer, then 5x a week in the mats.
 
Saturday 5/13/18
BJJ
Drilling 1 hour.

Sunday 5/14/18
Hips and tempering
Treadmill @7.5mph
1) Front Squats 4x10,10,11,13x167.5
Vertical abs 4x16,16,16,17x95.5
2) SSBGM’s 4x10,10,10,11x130
Rotations 4x9,9,10,10xBlood band
3) 45 hypers 4x16,17,17,17x35
Burpees 4x4
4) Run 2:[email protected]

Standing calves, lever bar, Donkey raises.
Decent workout. Started some diclofenac yesterday. See if it has any affect.
 
Monday 5/14/18
Cuff and neck
Treadmill @7.6mph
1) BBOHP 4x10x133.5
Bent Rows 4x10,10,10,15x130
2) Band laterals 4x18xYellow
Gi pulldowns 4x10,10,10,12x132.5
3) DB skulls 4x10x35’s
Ez curls 4x9,10,10,12x87.5
4) Run 2:[email protected]

Pushdowns, face pulls.

Tuesday 5/15/18
BJJ
Drilling 45 minutes
Live 4x5:00
 
Wednesday 5/16:18
Hips and tempering
Treadmill @7.6mph
1) DL 4x10,10,11,11x270.5
Horizontal abs 4x10x100
2) GHR 4x10xBW
Land mines 4x10x70.5
3) 45 hypers 4x17x35
Burpees 4x4,4,4,5xBW
4) Run 2:[email protected]

Seated calves, wrist roller, Donkey calves.
 
Thursday 5/17/18
Treadmill :40/:20
[email protected]
[email protected]

BJJ
Drilling 30 minutes
Live 5x5:00

Friday 5/18/18
Cuff and tempering
Treadmill 7.6mph
1) Flys 4x10x32.5’s
Wind chime bench 4x10,10,15,18x67.5
Pulldowns 4x11,12,14x180.5
2) DB Laterals 4x14,14,15,15x35’s
DBOHP 4x11x45’s
3) DB skulls 4x15,15,16,16x25’s
EZ fat curls 4x7,8,9,10x76
4) Run 2:[email protected]

Band pushdowns, pull aparts, rotator reliever.
 
Saturday 5/22/18
BJJ
Drilling 1 hour

Sunday 5/24/18
Hips
Treadmill @7.8mph
1) SSB Squats 4x10x232
Vert abs 4x10x100
2) SLDL 4x10x168
Rotations 4x10x40
3) 45 hypers 4x10x40
Burpees 4x4,4,5,5
4) Run 2:[email protected]

Standing calves, lever bar, skipped calves. Had to get the grass cut and get to the store before everything closed.

Tough workout. Conditioning is improving immensely, but it’s going to get real tough here on out. Between 7.5-8.0mph is when it usually gets tough, and I’ve never been up at these poundages for most of these exercises, at least not as a conditioning circuit.
 
Monday 5/21/18
Cuff and neck
1) DBOHP 4x10,10,10,11x53.75’s
CS Rows 4x10,10,10,11x285
2) Band Laterals 4x18,18,18,19xYellow
Gi pulldowns 4x10,10,11,12x132.75
3) DB Skulls 4x10x35’s
DB curls 7,8,9,10x47.5’s
4) Run 2:[email protected]

Pushdowns, face pulls and rotator.
 
Tuesday 5/22/18
BJJ
Drilling 45 minutes
Live 4x5:00

Wednesday 5/23/18
Hips and tempering
Treadmill @7.7mph
1) Trap DL 4x10,10,10,11x285
Horizontal Abs 4x10,10,10,11x100
2) Bridges 4x10,10,10,12x177.5
Land mines 4x10x70.5
3) 45 hypers 4x10x40
Burpees 4x4,5,5,5xBW
4) Run 2:[email protected]

Seated calves, wrist roller, Donkey calves.

Thursday 5/24/18
:40/:20 treadmill
[email protected]
[email protected]

Off from BJJ for the daughters awards banquet.

Friday 5/25/18
Cuff and tempering
Treadmill @7.8mph
1) wind chime bench 4x10,12,15,15x95
Pulldowns 4x12,12,13,14x180.5
2) DB laterals 4x15x35’s
DBOHP 4x11,11,12,12x45’s
3) DB Skulls 4x16,16,17,17x25’s
Fat Grips EZ curls 4x9,9,10,12x76.5
4) Run 2:[email protected]

Band pushdowns, pull aparts.

Shoulder/pec/bicep is healing up pretty decent. I’ve decided I’m not going to push it at all though. I’m not taking a chance in getting injured before August. A big bench isn’t going to win me any matches anyways. Lol. I’m going to stick with the wind chime bench. Keep the weight relatively light, and the reps relatively high, and go with it until Worlds.
 
Tuesday 5/29/18
Hips and tempering
Treadmill 7.8mph
1) SSB Squats 2x8x65 8x155 5x205 4x10,10,10,11x233.5
Vertical Abs 4x10,10,11,11x100
2) SLDL 4x10x169
Rotations 4x10xBlood
3) 45 hypers 4x10,10,10,11x40
Burpees 4x4,5,5,5xBW
4) Run 3:[email protected]

Called it there. It was super hot and I was beaten up from working all weekend putting up a fence.
 
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