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5/3/1 and Grappling 4 fun Log

Thursday 2/28/19
BJJ
Drilling 1:30
Live 30 minutes.

Friday 3/1/19
Hips and tempering
DL 5x6x308.5
Treadmill @8.0
1) Trap Bar deficit DL 3x10,10,11x190
Horizontal Abs 3x15x102.5
2) GHR 3x11,11,12xBW
Land mines 3x10x72.5
3) 45 hypers 3x15x6.25
Burpees 3x8

Seated calves, lever bar, abductions, donkey calves.
 
Saturday 3/2/19
BJJ
Drilling 1 hour
Live 5x3:00

Monday 3/4/19
Cuff and neck
Bench 5x6,7,7,7,8x188.5
Treadmill 8.0mph
1) Incline BB 3x15x119
Pulldowns 3x14,14,15x158
2) DB Laterals 3x15x35’s
DBOHP 3x9x51’s
3) DB Skulls 3x12,13,13x30’s
EZ Fatz Curls 3x8,8,9x83.5

Band pushdowns, pull aparts, and rotator reliever.
 
Tuesday 3/5/19
Treadmill
[email protected]

BJJ
Drilling 30 minutes
Live 30 minutes.

Feeling a little flat. Low calories hitting me a little I think. Curious because my weight isn’t dropping like it usually does. Probably explains why my lifts aren’t suffering at all. Looks like a slight water cut is on the books for Saturday. Also going to go up to 195 for the ibjjf opens I’m doing. Still planing on 181.5 for worlds, although that could change.
 
Wednesday 3/6/19
SSB Squats 5x6,6,7,7,7x262
Treadmill 8.0mph
1) Belt Squats 3x10x95
Vertical Abs 3x15x102.25
2) SLDL 3x10x161.5
Rotations 3x12xBlood
3) 45 hypers 3x15,15,16x6.25
Burpees 3x8

Standing calves, lever bar, donkey calves, and abductions.

Feeling pretty decent. I wish I’d have taken this more conservative approach in the weight room long ago. Ironically I’m going to end up being stronger that when I was balls out, trying to really crank the iron, because I’m always fresh and never injured.
 
Friday 3/8/19
Cuff and neck
BBOHP 5x7,7,7,7,8x131.5
Treadmill @8.0
1) DBOHP 3x15x51’s
CS Rows 3x15x251.5
2) Band Laterals 3x8,9,9xGreen 80
Gi Pulldowns 3x12x138.25
3) Shoulder Saver Bench 3x12,12,13x157
DB curls 3x10x51’s

Called it there. Competing Sunday.
 
Saturday 3/9/19
Making weight started at 187.4
20 minutes on elliptical
20 minutes walking on treadmill
Hour ride in the car with the heat on
Dropped to 183.0

Sunday 3/10/19
1st match won 8-2. Pulled guard and got the sweep on old school. Passed twice then got rolled through on a submission attempt. Popped my head and took the back. Should have been 12-2 but the kid missed a back take.

2nd match won by arm bar. Shot a single and got the takedown. Passed twice and got an arm entanglement with his lapel. Stepped over to mount and he went to his side, cleared the head and stripped the grip, he tapped.

Finals guy pulled guard but I had it scouted and cleared the foot for an easy pass. Kept pressure and went for samurai choke but missed the arm, went baseball choke and almost finished. Went back to side and got myself handcuffed??? WTF? Managed to power out of it. He went turtle and I broke him down and got one hook in with a good lapel grip. Fell to the head rolled up to fat boy mount with bow and arrow and finished.

Felt pretty good. Bailed on no gi. I wouldn’t have gotten on the mats until at least 4:00 and I had a 5 hour trip home. My knee was also sore so I withdrew and left. Turned out to be a good thing. By 2:00 my knee was a mess. Couldn’t straighten it out until late today. It seems like it’ll be okay in a few days. Hopefully I’ll be able to hit the weight room by Wednesday or Friday and back in the mats next Tuesday. DC Open April 6/7.
 
Wednesday 3/13/19
Hips
DL 5x6x309
Treadmill 8.0mph
1) Trap deficit DL 3x10,11,11x192
Horizontal Abs 3x15x102.25
2) Bridges 3x12,12,13x185
Land mines 3x10x72.5
3) 45 hypers 3x15,16,16x6.25
Burpees 3x8

Seated calves, lever bar, abductions, donkey calves.

Everything good to go. Upped calories for DC open. Decided I’m not going to be able to make 181.5 for a Mat side weigh-in, with the gi on, so I’m heading up. Knee is good to go. I’m still taking tomorrow off and I have to work a power meet Saturday, so back in the mats next Tuesday.
 
Thursday 3/14/19
Cuff and neck
Bench 5x7x189
Treadmill @8.1mph
1) Incline BB 3x15x120
Pulldowns 3x15x158.5
2) DB Laterals 3x15x35’s
DBOHP’s 3x9,10,10x51.25’s
3) DB Skulls 3x13,13,14x30’s
EZ Fatz Curls 3x8,9,9x83.5

Band pushdowns, pull aparts, wind-chime bench, rotator reliever.

Decent workout. Got it in today so I could help set up for a power meet tomorrow.
 
Monday 3/18/19
Hips and tempering
SSB SQUATS 5x6,6,7,7,9x263
Treadmill 8.1mph
1) Belt Squats 3x12,12,15x96
Vertical Abs 3x15x102.25
2) SLDL 3x10x162
Rotations 3x10xBlood+board
3) 45 hypers 3x16x6.25
Burpees 3x8

Standing calves, lever bar, abductions, calf press.

Good workout considering I’m still sick as ****.
 
Tuesday 3/19/19
BJJ
Drilling 45 minutes
Positional live 15 minutes.

Had to skip treadmill. Still sick as **** yesterday. Practice was a bear. Knee was solid, so that was good.

Wednesday 3/20/19
Cuff and neck
BBOHP 5x7,7,7,7,8x133
Treadmill 8.1mph
1) DBOHP 3x15,15,16x51.25’s
CS Rows 3x15x252
2) Band Laterals 3x9,9,10xGreen
Gi Pulldowns 3x12,12,13x138.5
3) Shoulder Saver Bench 3x12,13,14x157.5
DB curls 3x10,10,11x51.25’s

Band extensions, face pulls, rotator reliever, wind-chime Bench.

Good workout. Coughed up a bunch of green **** so it actually made me feel better. Going to get a treadmill workout in tomorrow before practice. Registering for DC open Monday if I’m not sick anymore.
 
Thursday 3/21/19
Treadmill [email protected]

BJJ drilling 40 minutes
Live 20 minutes

Friday 3/22/19
Hips
DL 5x6,6,6,6,7x310
Treadmill 8.1mph
1) Trap Bar Deficit DL 3x11,11,13x194
Horizontal Abs 3x15x102.25
2) GHR 3x11,12,12xBW
Land mines 3x10x72.5
3) 45 hypers 3x16,16,17x6.25
Burpees 3x8xBW

Skipped calves to watch nationals.

BJJ drilling 1 hour all foot attacks
Live 6x4:00 pretty hard rolls

Saturday 3/23/19
BJJ drilling
X-guard and hour
Carb up cheat day on the diet. Had a bunch of bread and pasta, potato chips and a pile of cookies.

Sunday 3/24/19
Cuff and neck
Bench 5x7,7,7,8,9x190
Treadmill 8.2mph
1) Bench 3x15,16,19x136.5
Pulldowns 3x12x161
2) DB Laterals 3x15x35’s
DBOHP 3x10,10,11x51.25’s
3) Skulls 3x15,15,19x79
DB Fatz Curls 3x8,9,9x41.25’s

Band pushdowns, pull aparts, wind-chime Bench and rotator reliever.

Really solid workout. All the carbs from yesterday had me a good bloat on and it gave me a decent boost on the bench.
 
Monday 3/25/19
Hips and tempering
SSB Squats 5x7,7,7,7,8x265
Treadmill 8.2mph
1) Belt Squats 3x15x97.5
Vertical Abs 3x15x102.5
2) SSBGM’s 3x10,11,12x100.5
Rotations 3x10x40 band
3) 45 hypers 3x17x6.25
Burpees 3x8xBW

Standing calves, abductions, lever bar, donkey raises.

Another solid workout. I know why now. Weighed 197.5 today. Lol. That’s why things have been moving so well.
 
Tuesday 3/26/19
BJJ
Drilling 40 minutes
Live 6x3:00

Wednesday 3/27/19
BBOHP 5x7,7,7,7,8x133.5
Treadmill 8.2mph
1) BB High Incline 3x15x116
Bent Rows 3x14x135
2) Band Laterals 3x9,10,10x80 Green
Gi Pulldowns 3x12,13,13x138.5
3) Sling shot 3x15x158
EZ Curls 3x6,7,8x95

Band extensions, face pulls, wind-chimes, rotator reliever.

Good workout.
 
Thursday, 3/28/19
BJJ drilling 40 minutes
Live 20 minutes

Friday 3/29/19
Hips
DL 5x6,6,6,7,7x310.5
Treadmill 8.2mph
1) Trap Bar DL 3x11,13,13x194
Horizontal Abs 3x15x102.5
2) Bridges 3x12,12,13x185
Land mine 3x10x72.5
3) 45 hypers 3x17,17,18x6.25
Burpees 3x8xBW

Called it there. Went to dinner with the daughter.

Decided not to do the DC open. There was only one person at my weight. I can’t justify $300-$400 in expenses and missing the daughters track meet for only one match. Going to register next week for NY open and also masters worlds. Looking at another pair of grappling industries tourneys. One jersey beginning of June. This one is a bit iffy as it’s the last week of school. Another in July just before vacation. That one is one I’d like to do.
 
Sunday 3/31/19
Cuff and neck
Bench 5x7,7,8,8,9x191
Treadmill 8.3mph
1) Bench 3x15x137.5
Pulldowns 3x12,13,13x162.5
2) DB Laterals 3x15x35’s
DBOHP 3x10,10,11x51.25’s
3) Skulls 3x15x80.5
DB Fatz Curls 3x6,6,7x42.5’s

Band pushdowns, pull aparts, wind-chime Bench, rotator reliever.


Another good workout. Missed BJJ Saturday for an important union meeting. Going to miss the next two as well for the daughters track meets. I’m excited to see her run and throw this year. She dropped 10 pounds, got stronger in the weight room, and learned to do the glide for the shot, so I’m expecting her to do pretty well this year. ?
 
Thursday 4/4/19
Hips, tempering the knee and flossing
SSB Squats 5x7,7,7,7,8x266
Treadmill 8.3mph
1) Belt Squats 3x16,16,20x98.75
Vertical Abs 3x15x102.5
2) SSBGM’s 3x10x101.5
Rotations 3x10xBlood
3) 45 hypers 3x15x7.5
Burpees 3x8xBW

Standing calves, lever bar, abductions, and donkey raises.

Good workout. Tempering and flossing is really helping the knee.

BJJ
Tough practice live and conditioning the whole time.
 
Friday 4/5/19
Cuff and neck
BBOHP 5x7,7,7,8,8x133.5
Treadmill 8.3mph
1) BBOHP 3x15x117
Bent Rows 3x14,14,15x135.5
2) Band Laterals 3x10,10,11xGreen
Gi Pulldowns 3x12x140
3) Sling Shot 3x15x160
EZ Curls 3x7,7,8x95

Band extensions, face pulls.
 
Saturday 4/6/19
Treadmill 11:[email protected]

Sunday 4/7/19
Hips and tempering
DL 5x6,6,6,7,7x311
Treadmill 8.3mph
1) Trap Bar Deficits 3x13x198
H. Abs 3x15x102.5
2) GHR 3x12xBW
Land mines 3x10x72.75
3) 45 hypers 3x15x7.5
Burpees 3x8xBW

Calves, abductions, and lever bar. Tough one.
 
Monday 4/8/19
Cuff, neck, tempering
Bench 5x7,8,8,8,9x191.5
Treadmill 8.4mph
1) Bench 3x15x138
Pulldowns 3x12x162
2) DB Laterals 3x15x35’s
DBOHP 3x10,11,12x51.25’s
3) Skulls 3x15x81
DB Fatz Curls 3x6,7,7x42.5’s

Band pushdowns, pull aparts, rotator reliever.

Good workout considering I’m sick once again. Feel like ****.
 
Monday 4/8/19
Cuff and neck
Bench 5x7,8,8,8,9x191.5
Treadmill 8.4 mph
1) Bench 3x15x138
Pulldowns 3x12x162
2) DB Laterals 3x15x35’s
DBOHP 3x10,11,12x51.25’s
3) Skulls 3x15x81
DB Fatz Curls 3x6,7,7x42.5’s

Band pushdowns, pull aparts, rotator reliever.

Tuesday 4/9/19
Had to take everything off, sick again. This sucks.

Wednesday 4/10/19
Hips, tempering of all kinds
SSB Squats 5x5x270
Treadmill 8.4mph
1) Belt Squats 3x12x100 added 1” deficit
Very Abs 3x15x102.5
2) SSBGM’s 3x10x101.5
Rotations 3x10xBlood
3) 45 hypers 3x15x7.5
Burpees 3x8

Standing calves, lever bar, abductions, donkey calves.

Decent workout. Best I could do being sick.
 
Thursday 4/11/19
BJJ
Drilling and 3x5:00 live

Friday 4/12/19
BBOHP 3x6x135
Treadmill 8.5 mph
1) High Incline BB 3x15x117.5
Bent Rows 3x15x135.5
2) Band Laterals 3x10,11,11xGreen
Gi Pulldowns 3x12x140
3) Sling shot 3x15x161
EZ Curls 3x7,8,9x95

Band extensions, face pulls, and rotator reliever


Saturday 4/13/19
BJJ
Drilling 1:00
Live 3x3:00

Sunday 4/14/19
Tempering and hips
DL 5x5x315
Treadmill 8.5mph
1) Trap Bar DL 3x10x207.5
Horizontal Abs 3x15x102.5
2) Bridges 3x12x185.5
Landmine 3x10x72.75
3) 45 hypers 3x15x7.5
Burpees 3x8xBW

Seated calves, lever bar, abductions, donkey raises.
 
Mr.Sinister said:
Hello all, new here. Decided to get back to keeping an online log again and this looked like a good place. I kept one for a long time on the old hardgainers site many years ago (2001-2005??). Guess some background is in order. I lifted through HS and got more serious in college. Hit best meet lifts @ 195lbs. of 551 272 551 all equiped and drug free in the old ADFPA around 1995. After college I got into MMA and did some fighting for about 4-5 years. Did okay, but my team dried up and at the time it was a dead end sport so I bagged it and went back to lifting and coaching. Did westside and started to get back to being strong. Hit raw numbers in the gym of around 485 335 500. After a few years when MMA blew up I got pulled in by accident before I knew it. At first it was just coaching then the next thing you know I'd dropped 60 lbs. and was in my first grappling tournament and working out of a gym with real instructors and I went in full bore. Learned a ton about fighting and also about myself. I've been fighting and grappling very seriously for the last four years. I've had a lot of trouble getting fights this last year and since I'm turning 40 in a few months I decided to hang up the gloves permanently this time. Just had another fight cancelled two days ago after a month of fight camp and expenses and I decided it was time. I still plan on Grappling along with my lifting, but I am adamant about reeling in the intensity and just having fun and enjoying the whole thing. Drinking craft beers and eating wings is gonna go good with my new training program.
As for the program, I'm gonna run 5/3/1 like everybody else nowadays. Pretty basic except my conditioning will be a scaled down version of what I did for MMA which was a blown up version of Martin Rooney's Hurricane workout that I came up with. Best conditioning workout I've ever done. I'll still do no-gi grappling and even some padwork 1-2 times a week, just enough to stay north of vag. Any feedback is welcome. looking forward to the ride.
Click to expand...
Hey, very cool workout log and great back. I had a question. I just read your OP, and am in a similar position. Ive wrestled since high school and have recently got back into fighting, but my dojo emptied when the top dog went a little crazy and got into it w the sensei. I learned a TON by myself and developed my true style, but now can barely find people to spar. Im thinking about getting a membership to a pretty serious fighting gym to see where i fall, but im 34 and have had no real competition and am a little late to the game and im assuming there will be much higher level fighters. I love it too much to stop. Id be interested in any opinions you have as someone who seems to have walked this path. Anyways, keep it up!
 
Fasted said:
Hey, very cool workout log and great back. I had a question. I just read your OP, and am in a similar position. Ive wrestled since high school and have recently got back into fighting, but my dojo emptied when the top dog went a little crazy and got into it w the sensei. I learned a TON by myself and developed my true style, but now can barely find people to spar. Im thinking about getting a membership to a pretty serious fighting gym to see where i fall, but im 34 and have had no real competition and am a little late to the game and im assuming there will be much higher level fighters. I love it too much to stop. Id be interested in any opinions you have as someone who seems to have walked this path. Anyways, keep it up!
Click to expand...

I'd go ahead and do it. At 34, unless you're a super athlete, the UFC may not be in your future, but that doesn't mean you can't get in there and fight some local shows. I didn't do as well as I'd hoped, but I wouldn't trade the experiences I've had from the sport. Not many can say they've done it, and even fewer can say they've won a fight.
 
Mr.Sinister said:
I'd go ahead and do it. At 34, unless you're a super athlete, the UFC may not be in your future, but that doesn't mean you can't get in there and fight some local shows. I didn't do as well as I'd hoped, but I wouldn't trade the experiences I've had from the sport. Not many can say they've done it, and even fewer can say they've won a fight.
Click to expand...
Thanks. I never planned on anything like ufc. Im just not that talented. But i do love it and want to have some real fights against other people who have actually really worked at this stuff. Thanks for the words of encouragement.
 
Wednesday 4/17/19
Cuff and neck
Bench 5x8x192.5
Treadmill 8.5mph
1) Bench 3x15x139
Pulldowns 3x12x162.5
2) DB Laterals 3x15x35.625’s
DBOHP 3x8x52.5’s
3) Skull Crushers 3x15x81.5
DB Fatz Curls 3x7x42.5’s

Band pushdowns, pull aparts, rotator reliever.


Good, solid workout. Hit my weight goal with reps to spare. Heavier than planned but I have time to trim down and try to maintain the bar weight.
 
Friday 4/19/19
Hips, tempering, flossing
SSB Squats 5x5,5,5,5,6x270
Treadmill 8.5mph
1) Belt Squats 3x13x100.25
Vertical Abs 3x15x102.75
2) SSBGM’s 3x10x102.5
Rotations 3x10xBlood
3) 45 hypers 3x15x7.5
Burpees 3x8xBW

Standing calves, lever bar, abductions, donkey raises.

Good workout.

Missed everything yesterday. Daughter had a doctors appointment in the city so we went and stayed and took her to a bunch of places. Pretty good night.
 
Saturday 4/20/19
BJJ
Drilling 45 minutes
Live 5x3:00

Monday 4/22/19
Cuff and neck
BBOHP 5x6,6,7,7,7x135
Treadmill 8.5mph
1) BBOHP 3x15x118
Bent Rows 3x15x135.5
2) Band Laterals 3x11xGreen
Gi Pulldowns 3x12x140
3) Sling Shot 3x15x161.5
EZ Curls 3x8,8,10x95


Called it there. No extra work. New York open this weekend.
 
Saturday 4/20/19
BJJ
Drilling 45 minutes
Live 5x3:00

Monday 4/22/19
Cuff and neck
BBOHP 5x6,6,7,7,7x135
Treadmill 8.5mph
1) BBOHP 3x15x118
Bent Rows 3x15x135.5
2) Band Laterals 3x11xGreen
Gi Pulldowns 3x12x140
3) Sling Shot 3x15x161.5
EZ Curls 3x8,8,10x95


Called it there. No extra work. New York open this weekend.
 
Monday 4/22/19
Hips and tempering
DL 5x5,5,5,5,6x315.5
Treadmill 8.5mph
1) Trap Bar DL 3x10,10,11x209
Horizontal Abs 3x15x102.75
2) GHR 3x12
Land mines 3x10x72.75
3) 45 hypers 3x15x7.5
Burpees 3x8xBW

Tuesday 4/23/19
Treadmill 15:[email protected]


Saturday 4/27/19
New York Open. Made weight no problem. First guy no showed on me. Free trip to the semi’s. Shot a single and went to side control. Pulled the lapel and had Draculina entanglement but he slipped it. He went for a clock choke and I Buried the chin and got the back. I switched to bow and arrow and he refused to tap. He was gurgling and wheezing but wouldn’t go. I ended up getting back again and doing it all over again. He still would not tap. I was going to see if he had gill slots behind his ears. . Ended up winning on points 12-2 I think.
Second match pulled guard and went into deep half. Went to slip the arm and he fought it and hit me with a descending arm bar for the tap. My own fault for getting complacent.
Silver medal. Not bad, but wanted first. It was masters three instead of masters 4 and I went medium heavy instead of middle weight. Neither of those has multiple entries and I wanted more matches.
 
Wednesday 5/1/19
Cuff, neck and tempering forearm.
Bench 5x5,5,5,6,7x192.5
Treadmill 7.0mph
1) Incline BB 3x15x120.5
Pulldowns 3x12x163
2) DB Laterals 3x15x30.625
DBOHP 3x8x52.5’s
3) DB Skulls 3x13x30.625
BB EZ Fatz Curls 3x9x83.5

Band pushdowns, pull aparts.

Decent workout. First one back so it was a tad heavy on bench. Hoping to get working back up on stuff slowly.
 
Mr.Sinister said:
Monday 4/22/19
Hips and tempering
DL 5x5,5,5,5,6x315.5
Treadmill 8.5mph
1) Trap Bar DL 3x10,10,11x209
Horizontal Abs 3x15x102.75
2) GHR 3x12
Land mines 3x10x72.75
3) 45 hypers 3x15x7.5
Burpees 3x8xBW

Tuesday 4/23/19
Treadmill 15:[email protected]


Saturday 4/27/19
New York Open. Made weight no problem. First guy no showed on me. Free trip to the semi’s. Shot a single and went to side control. Pulled the lapel and had Draculina entanglement but he slipped it. He went for a clock choke and I Buried the chin and got the back. I switched to bow and arrow and he refused to tap. He was gurgling and wheezing but wouldn’t go. I ended up getting back again and doing it all over again. He still would not tap. I was going to see if he had gill slots behind his ears. . Ended up winning on points 12-2 I think.
Second match pulled guard and went into deep half. Went to slip the arm and he fought it and hit me with a descending arm bar for the tap. My own fault for getting complacent.
Silver medal. Not bad, but wanted first. It was masters three instead of masters 4 and I went medium heavy instead of middle weight. Neither of those has multiple entries and I wanted more matches.
Click to expand...
Great job man! Congrats on the medal! Had to look up bow and arrow choke. Very interesting. Ive never learned any one arm chokes, but as you said, looks like itd be hard to tap someone with.

Cool that you went up in weight. Itll have you using better technique and you took second anyway!

Need to get familiar with jiu jitsu terminology, but i may have to stick with striking as ive just got an mri back with a torn meniscus and they are talking it needs surgery. Do you find jiu jitsu to be on your knees a lot? I figure its less than wrestling as you go to your back. I've got a good stash saved to go to this big well known gym in my area. Maybe i can do bjj before the surgery gets approved hope it takes a month or two to approve so i can get some training time in Im a teacher, so summer is the only period ill have the time to make this expensive place worth it. Also tryna get my head ready to get my ass kicked and be humbled.
 
Thanks man.

We start on our backs a lot as opposed to our knees. When the class is small we start on our feet for a few as well. When class is big there isn’t enough room sometimes. When you are in guard you are often on your knees, just depends on who’s playing what style.

Teacher here also. Hard training starts when school ends.
 
Mr.Sinister said:
Thanks man.

We start on our backs a lot as opposed to our knees. When the class is small we start on our feet for a few as well. When class is big there isn’t enough room sometimes. When you are in guard you are often on your knees, just depends on who’s playing what style.

Teacher here also. Hard training starts when school ends.
Click to expand...
Also a teacher? Thats crazy Small world. Im pretty good for going takedowns, i love starting "neutral". I assume id be the same in jiu jitsu. Yeah, it takes a lot of room to go live from neutral. Well heres to the summer countdown!
 
Sunday 5/5/19
Hips and tempering, squats with floss
SSB Squats 5x5,5,5,6,6x270

Had to call it there. I’m not sure what happened. I just hit a wall and was done. I’ve been so sore the last two days I can barely move. Gotta get back to normal next week. I’m gonna try and get two more weight sessions in this week and than go back to normal.
Ordered 4 months worth of TB-500, from a place that’s been reliable for me so far. Hoping it will help me out.

Going to miss all BJJ this week. Daughter qualified for an invitational, has a league meet, and then junior high districts on Saturday, then track is over.

On a side note, daughter has been lifting with me for the last year or so off/on. She wasn’t particularly liking it, and we didn’t see any transfer to her throwing. Then all of the sudden she uncorks a 4 foot PR last week and tacked another 8” on it yesterday to get the junior high, school record, by a fort or maybe 2. All of the sudden she’s asking when she can lift again. Hoping this is the start of it. She has good potential for throwing the shot, she just need to put some time in the weight room. She’s already blessed with her mother’s explosiveness. 🤞.
 
Tuesday 5/7/19
Tempering, cuff, neck
BBOHP 5x6,7,7,7,7x135
Treadmill @7.0mph
1) DBOHP 3x15x52.5’s
CS Rows 3x15x252.5
2) Band Laterals 3x11,11,12xGreen 80
Gi Pulldowns 3x12x140
3) Shoulder Saver Bench 3x13,13,14x158
DB curls 3x10x51.25’s

Band extensions, face pulls, rotator reliever.

Finally got one in. DL probably not until Friday. Still too sore for tomorrow and track meet Thursday.
 
Friday 5/10/19
Hips, flossing, and tempering
DL 5x5,6,7,8,8x235 1” deficit
Treadmill 7.0mph
1) Trap bar DL 3x10,11,11x210 1.5” deficit
Horizontal Abs 3x15x102.75
2) Glute Bridges 3x12x185.5
Land mines 3x10x72.75
3) 45 Hypers 3x15x7.5
Burpees 3x3xBW

Had to reset DL. Going to reset squats on Wednesday as well. think I’m maxed for this cycle. It’s lasted a long time and, even though I think I probably had a little more in me on Squats, but it was beating me up too much and I was afraid it was going to start affecting my rolling.


Monday 5/13/19
Cuff, neck, and tempering
Bench 5x5,6,6,6,8x192.5
Treadmill 7.1mph
1) Incline Bench 3x15x121
Pulldowns 3x12,12,13x163.25
2) DB Laterals 3x15x35 5/8’s
DBOHP 3x8,8,9x52.5’s
3) DB Skulls 3x13,13,14x30 5/8’s
EZ Curls 3x9,9,10x83.5

Band pushdowns, face pulls, rotator reliever.


Decent workout. Finally felt good. Think I’m back on track. Starting back to practice tomorrow.
 
Tuesday 5/14/19
BJJ
Drilling 45 minutes
Live 6x2:00 from half guard

Wednesday 5/15/19
Hips, tempering, flossing
SSB Box Squats 5x5,5,5,5,6x225
Treadmill 7.1mph
1) Belt Squats 3x16,18,20x100.5
Vertical Abs 3x15x102.75
2) SLDL 3x10,10,12x162.5
Rotations 3x10xBlood
3) 45 hypers 3x15x7.5
Burpees 3x3xBW

Calves, lever bar, and abductions.
 
Thursday 5/16/19
BJJ drilling and mixed live

Friday 5/17/19
Cuff and neck
DE Bench 6x3x95+Minis
BBOHP 5x7,7,7,7,8x135
Treadmill 7.1mph
1) DBOHP 3x15x52.5’s
CS Rows 3x15x253
2) Band Laterals 3x11,12,12x80
Gi Pulldowns 3x12x140.25
3) Shoulder Saver Bench 3x13,14,14x158.5
DB curls 3x10x51.25’s

Band extensions, face pulls, rotator reliever.
 
Monday 5/20/19
Hips and tempering
DE Squats 6x2x135+Light bands
DL 8x45 5x135 5x185 5x6,7,8,8,8x236
Treadmill 7.1mph
1) Trap Bar DL 3x11,11,12x210.5
Horizontal Abs 3x15x102.75
2) GHR 3x12xBW
Landmine 3x10x73
3) 45 hypers 3x15x7.5
Burpees 3x3

Seated calves, lever bar, abductions, donkey calves.
 
Tuesday 5/21/19
BJJ
Live all practice.
Probably 12x3:00

Wednesday 5/22/19
Cuff and neck
Bench 5x6,6,6,6,7x192.5
Treadmill 7.2mph
1) Incline BB 3x15x121
Pulldowns 3x12x163.75
2) DB Laterals 3x15x35 5/8’s
DBOHP 3x8,9,9x52.5’s
3) DB Skulls 3x13,14,14x30 5/8’s
EZ Fatz Curls 3x9,10,10x84
4) sprints 1:[email protected]

Bench Pushdowns, pull aparts, rotator reliever.

Decent workout. Started 20 grams of dextrose pre-workout. See how it works.
 
Thursday 5/23/19
BJJ

Friday 5/24/19
Hips, floss, tempering
SSB Box Squats 5x5,5,5,6,6x226
Treadmill 7.2
1) Belt Squats 3x20x101
Vertical Abs 3x15x103
2) SLDL 3x10,10,12x163.5
Rotations 3x10x40
3) 45 hypers 3x15x8 1/8
Burpees 3x3,3,4
4) sprints 2:[email protected]

Calves, lever bar, donkey raises, abductions.
 
Monday 5/27/19
Cuff and neck
DE Bench 6x3x95.5+Minis
BBOHP 5x7x135
Treadmill 7.2mph
1) DBOHP 3x10x55’s
CS Rows 3x10x255
2) Band Laterals 3x12xGreen 80’s
Gi Pulldowns 3x10x141
3) Shoulder Saver 3x10x161
DB curls 3x10x51.25’s
4) Run 3:[email protected]

Band extensions, face pulls, rotator reliever.
 
Tuesday 5/28/19
BJJ 1 hour

Missed Wednesday for a track and field banquet for the daughter.

Thursday 5/30/19
Hips and tempering
DE SSB Box Squats 6x2x135.5+Light bands
DL 5x8x237+1” mats
Treadmill 7.2mph
1) Trap Bar DL 3x10x215
Horizontal Abs 3x15x103
2) Bridges 3x10x186
Landmine 3x10x73
3)45 hypers 3x15x8 1/8
Burpees 3x4
4) Run 4:40

Seated calves, lever bar, abductions, donkey calves.

Missed BJJ for an awards ceremony for the daughter. She was top dog in ELA and got a $100 award.

Friday 5/31/19
Cuff and neck
Bench 5x6,6,6,7,7x192.5
Treadmill 7.3mph
1) Incline 3x10x123
Pulldowns 3x10x165
2) DB Laterals 3x12x36.25’s
DBOHP 3x9,9,10x52.5’s
3) DB Skulls 3x10x31.25’s
Fatz EZ Curls 3x10x84
4) Run 6:[email protected]

Band pushdowns, pull aparts.
 
Last edited:
Saturday 6/2/19
BJJ seminar
3 hours with Jeff “The Big Frog” Curren.

Sunday 6/3/19
Hips and tempering.
SSB BOX Squats 5x5,5,6,6,7x227
Treadmill @7.3 mph
1) Belt Squats 3x10x110
Vertical Abs 3x15x103
2) SLDL 3x10x165
Band Rotations 3x10xBlood
3) 45 hypers 3x15x8 1/8
Burpees 3x5,4,4
4) Run 7:00 @7.3

Standing calves, lever bar, abductions, donkey calves.

Good workout. Fired 5 units of TB-500 yesterday. Hip and knee haven’t felt this good in 2-3 months. Also ordered that frozen, steel ball roller thing I keep seeing on Facebook. Been using it for two days. Report later if it’s helping.
 
Monday 6/3/19
Cuff and neck
DE Bench 6x3x96+Minis
BBOHP 5x7,7,7,7,8x135
Treadmill 7.3mph
1) DBOHP 3x10,10,10x55’s
CS Rows 3x10x255.5
2) Band Laterals 3x12,12,13xGreen
Gi Pulldowns 3x10x141
3) Shoulder Saver 3x10x161.5
DB Curls 3x8,9,10x52.5’s
4) Run 10:[email protected]

Band extensions, face pulls, rotator reliever.

Still sore as **** from Saturday, but got it in.
 
Monday 6/3/19
Cuff and neck
DE Bench 6x3x96+Minis
BBOHP 5x7,7,7,7,8x135
Treadmill 7.3mph
1) DBOHP 3x10,10,10x55’s
CS Rows 3x10x255.5
2) Band Laterals 3x12,12,13xGreen
Gi Pulldowns 3x10x141
3) Shoulder Saver 3x10x161.5
DB Curls 3x8,9,10x52.5’s
4) Run 10:[email protected]

Band extensions, face pulls, rotator reliever.

Still sore as **** from Saturday, but got it in.
 
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