Rested and refueld overthe weekend. Considering last week a week 0. Not quite ready for a full week of BB + BJJ yet. Still getting my work capacity dialed back in. Dropping the lifting and just doing BB as written, starting at a 3 x 10 cluster, and no running days back to back. M- SE Tu- E / BJJ W- ...

Friday-

Took a recovery day. Body was telling me to fuck right off.

Thursday- 1) 1.5 Hours BJJ No E session today, Achilles felt a little funny, so I'm respecting that. Easing into a really dense schedule here. Today will be a full Lift + SE day. And then tomorrow I have a 1.5-2.5 BJJ session and then it's resting and refeeding for the rest of the weekend. First ful...

Wednesday - Felt suuuper sore today. Getting down into a squat was rough. Took a page out of my old playbook from my powerlifting days and subbed in a dynamic effort day using INOL guidelines to make sure I was doing the same amount of work as planned. No HIC, either, respecting my achilles this bas...

Tuesday - BJJ was on Monday for me instead of Tuesday. Not yet ready to go into 5x a week training, keeping it at 3x a week now until my body adjusts. 1) E Run - 40 minutes Average pace was 13. My aerobic system has turned to hot trash over the winter months. Base building block should fix that. I'l...

Monday - Session 1- Lifting + SE 1) Squat 265 x 5 x 3 2) Bench 205 x 5 x 3 3) Weighted Chin Up 70 x 5 x 3 Rests were 2-3 minutes. SE- 1) L Pullup 2) Feet-elevated pushup 3) Lunge #70 4) KB Swing #70 5) DB OHP #25s 6) DB RDF #25s 3 x 8, rests between circuits were <1:00. No rests between exercises. C...

So long story short last year I had very, very, very bad Achilles tendonitis and had to do most of my fitness with just lifting and a little HIC. I'm starting with a modified Base Building again this week, and also start BJJ back up. Going through a divorce and one of the things I'm doing for my men...

New Schedule-- M-- Zulu A + HIC(Sprint Bias) Tu-- Zulu B + SE + Core/Grip W-- Pool or Rowing LT Workout Th-- Zulu A + HIC F-- Zulu B + SE + Core/Grip Sa-- E Run/Long Form HIC Dependent on Leg Su-- Yoga/Mando Fix Yourself Time Cluster A- 1) Front Squat 2) Bench Press(max currently unknown, lurking so...

Achilles Tendinitis. Fuck me. Back to the drawing board. Looks like its Zulu with only one run a week, because that was the maximum the doc said I could do. Fuck. Me. I'll be starting back up next week.

Wednesday- 1) Front Squat 3 x 5 x 190 2) OHP 3 x 5 x 115 3) W. Chin-Up 3 x 5 x +45 Core- 1) Rollout x10 2) Full bridge x30" 3) Overhead Lateral Ball Slams x10 x3 Easy day today, was supposed to do some LT intervals, but the ole Achilles felt iffy. Went home early and did some voodoo flossing in...