Boon’s Training Notebook

godjira1
Posts: 380
Joined: Sat Oct 14, 2017 9:15 am

Re: Boon’s Training Notebook

Post by godjira1 »

27 Nov 2017 to 3 Dec 2017

MON: BJJ
lunchtime
1) Techniques: A. Collar Drag to climb backtake. Details: Post on hand after drag, not elbow. "open" the hooking knee to remove opponent's base. B. Butterfly Guard Jean Jacque sweep (10th planet style butterfly guard) to Omoplata - transit to Ronda armbar vs turtle if Omoplata fails
2) 4 x 6m rolls. Got a black belt for my first roll, then 2 >100kg blue belts. While I did well in general, took a chill pill for the last roll.
3) Daily Dose Lifts
Pullups 1 x 11
Sumo Deadlift 105kg 1x2
Deadlift 105kg 1x2

TUE: WEIGHTS
Lunchtime
1) Bench Press doubles up to 92.5kg. 1-2min/set.
2) Trap Bar deadlifts (high handle). Doubles/Singles up to 157.5kg x2, 167.5kg x1. This feels like a rack pull tbh, so not sure how much it carries over to sumo and conv deadlift.... but not being a powerlifter I guess it doesn’t matter.
3) OHP 50kg 3x2, 1m/set.
4) Front Squat 75kg 3x2, 1m/set.
I think tomorrow needs to be a rest day.

WED: REST

THU: BJJ
am
Daily Dose lifts:
Chin Ups 1 x 11
Front Squats 5 x 2 75kg, 1m/set
OHP 5 x 2 50kg, 1m/set.
Lunchtime
BJJ. Techniques were revision of those on Monday. 4x6 rolls, first 3 were intense.

FRI: NoGI
lunchtime
1) NoGI. Backtakes vs turtle with inside wrist control. Seatbelt control w/o hooks.
2) 4x6m rolls. Not one of my better rolling days, to put it lightly. Got smashed in 1, struggled in the rest vs people I normally do well against.
3) Daily Dose Lifts:
chinups 1 x 10.
OHP 50kg 3x2, 1m/set
Squats 100kg 3x2, 1m/set.

SAT: REST

SUN: REST
Argh. Down with a sore throat/cold/cough bug (wife calls it Manflu) so just lazing around. Was a good week up until I wole up this morning!

Summary: Overall a reasonably good week. But a bug hit me at the end and it looks like I will try to put big amounts of zinc in me to try fix it.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.

godjira1
Posts: 380
Joined: Sat Oct 14, 2017 9:15 am

Re: Boon’s Training Notebook

Post by godjira1 »

4 Dec to 10 Dec 2017

MON: REST
Gonna be out for a few more days I reckon from any full blown exercise. Kept on my feet and managed >12.5k steps.
am
Daily Dose Lifts (mini version)
1) OHP: empty bar up to 50kg with doubles.
2) Squat: 50kg up to 100kg with doubles.

TUE: WEIGHTS
lunchtime
1) OHP. Doubles up to 65kg x 2 (this is a PR!).
2) Low Handle Trap Bar Deadlift. Doubles up to 140kg x 2. I don’t like the way the trap bar feels at the top with the low handles... I reckon I will stick to the high handle or the good ol’ oly bar.
3) 10m sprints x 8-10 (?). Lost count actually.

WED: ENDURANCE & POWER
am
1) Skipping, thai rope. 5 x 5m on/2m rest.
2) Chin Ups 2 x 10, 4m/set.
evening
1) Power Clean & Jerks singles up to 65kg. I am crap at oly lifting obviously but it is a fun thing to do once in a while.

THU: WEIGHTS
am
1) BP doubles up to 85kg, singles 90kg and 92.5kg. 2m/set.
2) SQ doubles up to 117.5kg. 2m/set.
My back squats suck, no groove whatsoever. It’s been a while so keep going.

FRI: WEIGHTS
am
1) BP x3 up to 87.5kg, 2m/set.
2) SQ x3 up to 112.5kg. 2m/set.
Squats seem better today already!

SAT: REST

SUN: ENDURANCE
am
30min relaxed slow run. Approx 4.4k. I wasn’t joking when I said slow...

Summary: Not a bad week considering I was nursing a cough and blocked sinuses all week. 90% recovered.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.

godjira1
Posts: 380
Joined: Sat Oct 14, 2017 9:15 am

Re: Boon’s Training Notebook

Post by godjira1 »

11 To 17 Dec 2017

MON: BJJ
lunchtime
1) Techniques: over-under pass. Details (keep hips flat, tripod with tippy toes, hide the near side arm, high with the underhook). Reactions to kimura attempts or half guard lock.
2) Specific training starting in over/under situation. I was v comfortable in this...well it’s my move.
3) 2 x 7m rolls. Was super sharp today so v happy about that.

evening
1) 25min slow jog barefoot. Hmmm, got to ease into this a little, ain't no hobbit.

TUE: WEIGHTS
lunchtime
1) OHP doubles up to 60kg. Failed on a 67.5kg single. 2min/set.
2) Trap Bar DL (high handle) doubles up to 160kg. 2min/set.

WED: BJJ and ENDURANCE
lunchtime
1) BJJ. Some cool techniques: canto choke from cross-side and a near side kimura. Not so much rolling today though.
2) 5km treadmill at 10kph. Fairly easy run. Try 10.2kph next.

THU: WEIGHTS
evening
1) Squats x5 up to 112.5kg, 2m/set.
2) Bench Press x5 up to 85kg, 2-3m/set.

FRI: NOGI
lunchtime
1) First half of class was all king of the hill stuff. Guarder vs Passer, Cross-side vs bottom. 2nd half was 4 x 6m rolls. Did ok, got in a few funky subs (near side kimura and nogi canto choke). Over-under pass was kinda crap today though... tippy toes!

SAT: REST
But squeezed in 2 sets of 12 chinups.

SUN: ENDURANCE
1) 2 x 2.4km (1.5mile) runs at 90pct effort, 5m apart. 11:44 (148bpm), 11:25 (160bpm). Not great but keep plugging.
2) BP doubles up to 90kg. The 90kg went up easy! Happy with this.

Summary: Very good week of training. Next week aiming to hit BP for 90kg x3 and Trap bar deadlift for 150kg x3 (this sounds easy actually) then I will move training maxes up.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.

godjira1
Posts: 380
Joined: Sat Oct 14, 2017 9:15 am

Re: Boon’s Training Notebook

Post by godjira1 »

18 to 24 December 2017

MON: BJJ
lunchtime
1) Deep half sweeps. A: basic lapel trap to double under pass. B: variation of waiter sweep with pant grab instead of waiter hook, shin insert and a foot on his knee ala spider guard style. This worked really well for me.
2) 4 x 6m rolls. Very sharp today from both the top and bottom.

TUE: WEIGHTS & LIGHT ENDURANCE
lunchtime
1) 350 calorie AirDyne Ride. Relaxed. 29:17, 115bpm. I suspect the Fitbit Surge is pretty crap with HR monitoring for things like the Airdyne actually.
2) OHP x3 up to 60kg, 2m/set. I just need to nail 57.5kg x5 to get to move TM up.
3) Push Press x2 for 67.5kg. Well because the bar was loaded up to here...
4) Trap Bar DL (High Handles) x3 up to 150kg, 2m/set. Nail 142.5kg x5 to move TM up.

WED: BJJ
lunchtime
1) Randori Session. 7x7m rolls, first 6 were absolute killers. Need a rest day!!!

THU: NoGI
lunchtime
1) foolish. I thought of doing some techniques at a 10th planet class. Turned out to be a solid hour of rolling. Had 6x7m rolls, some of them were really tough!!! So much for recovery. Tomorrow it is.

FRI: REST

SAT: WEIGHTS
evening
1) BP x5 up to 80kg, 2m/set.
2) SQ x5 up to 105kg, 2m/set.
Good tonic training.

SUN: WEIGHTS & CONDITIONING
am
1) SQ 3x5 at 97.5kg. 2m/set.
2) BP x3 up to 90kg. 2-3m/set. The 3rd rep on 90kg went up with a real griiiind... but up it went. I gotta say, it feels harder than the 85kgx5 that is supposedly my PR. Nonetheless, move up TM to 102.5kg.
3) 30 EMOM of 5x mix of ball slam/twist toss/upward wall toss with 18kg slam ball. It’s 150 ball tosses in total. Not easy but not hard either. Reckon can add more reps next time.
4) 10mins walk with 18kg slam ball.

Summary: Good week of training!
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.

godjira1
Posts: 380
Joined: Sat Oct 14, 2017 9:15 am

Re: Boon’s Training Notebook

Post by godjira1 »

25 to 31 December 2017

MON: REST

TUE: WEIGHTS & NoGI
lunchtime
1) OHP 4x5 at 52.5kg, 2m/set
2) Trap Bar DL 4x5 at 130kg, 2m/set
3) Chinups, 2x10, 4m/set.
Now for the foolish part
4) 10th Planet class. Some chinstrap drag to back knee jam to crucifix. Various finishes. Then a bunch of 5m rolls.

WED: BJJ
lunchtime
1) Randori. 7x6m rolls. Got toasted today, got subbed quite a bit. Did manage a few good ones but overall I was the nail. It happens.

THU: REST

FRI: BJJ
lunchtime
1) Turtle position to guard recovery with far side stiffarm, inside hook. Then a counter to clock choke with a rolling shoulder throw to jump over (Telles’ move apparently)
2) Lots of 7m rolls from standing. Tough crowd, got to be the hammer a couple times but mainly was the nail.

SAT: REST
did a bunch of TGUs with a 12kg kettlebell in between just walking around the living room watching Netflix.

SUN: ENDURANCE
lunchtime
1) 6km MAF run. 35:17, 5:52min/km, 10.2 kph, 142bpm HR. Felt nice and easy.
2) Chinups 12, 7, 6. 2min/set.

Summary: Great end to 2017’s training. Onwards and upwards in 2018.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.

godjira1
Posts: 380
Joined: Sat Oct 14, 2017 9:15 am

Re: Boon’s Training Notebook

Post by godjira1 »

1 to 7 JAN 2018

MON: BJJ
lunchtime
1) warmup with 4 sets of 1L1R TGU, 20 Swings. 12-16-20-24kg KB.
2) BJJ class. “Rugby Pass”(?) vs Butterfly guard. Stiff arm the lower pant leg, pressure at hip line in a lateral fashion. Leg weave or cartwheel to finish the pass if he tries a half-ass butterfly sweep. If he goes half guard, head tripod at shoulder line, knee slide or drive to 3/4 mount.
3) 6x5m rolls. Some hammers some nails. Good fun.

TUE: WEIGHTS & NOGI
lunchtime
1) OHP x5 up to 55kg, 2m/set.
2) Trap Bar DL x5 up to 140kg, 2m/set.
3) Box Jumps Singles up to 38" (failed at 42")
4) 10th Planet noGI. Rubber Guard stuff - detail on the omoplata to corkscrew away to flatten out the opponent was nice. A few light rolls to end the session.

evening
5) BP 5s up to 77.5kg, 2m/set.

WED: LIGHT ENDURANCE
am
1) Warmup with SS clusters (1L1R TGU, 20 Swings) , 12-16-20kg.
2) 5km Treadmill run at 10.2kph. Unfortunately it seems I am under-recovered somewhat, my avg HR was 154bpm on this run vs 142bpm last sunday at the same pace. Shall do some stretching/OS resets in the evening.

THU: BJJ & NOGI
evening
1) 10th Planet. Same stuff, rubber guard, gogoplata, death from below, omoplata. A few light rolls.
2) Gi session. RDLR low single, with/without lapel worm. This is prob the most popular sweep from RDLR. A few hard rolls here. Mostly hammer, but struggled against a tough lasso player and got caught with an omoplata.

FRI: WEIGHTS
man, my fingers felt lousy from yesterday’s gi session.
am
1) BP 3s up to 87.5kg, 2m/set
2) SQ 3s up to 105kg, 2m/set
3) DL 5 at 107.5kg, a few warmup sets with singles at 60,80,90,100.

evening
1) Push Press 5s up to 52.5kg, 2m/set.
2) FSQT 5s up to 75kg, 2m/set.
That’s a decent amount of volume thru the day, at least by my usual standards.

SAT: REST

SUN: REST
Was at a wedding yesterday and drank waaaayyyy too much. Felt pretty crap today but managed to crank out 10 sets of 3 pullups/10 pushups/10 air squats thru the day and got in 10k steps.

Summary: not great on the diet front but calendar starts to clear up from here on the hedonistic front, so should get better. Cauliflower right ear is hurting, am going to stay off bjj a couple days to see if i can rescue the cosmetics.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.

godjira1
Posts: 380
Joined: Sat Oct 14, 2017 9:15 am

Re: Boon’s Training Notebook

Post by godjira1 »

8 to 14 JAN 2018

MON: MIXED
am
1) Push Press. 5s up to 55kg off the floor. 2min/set.
2) Bench Press. 2s up to 92.5kg. 2min/set.
3) Low Cable Row. 3s up to 77kg. 2min/set.
4) 5k Treadmill run at 10.2kph. 147bpm avg, better than last week but still not great. Repeat until sub 145bpm.

evening
Did an hour of yoga. Flexibility isn’t my strong suit!

TUE: MIXED
am
1) OHP 3s up to 60kg, 2m/set.
2) Trap bar DL 3s up to 150kg, 2m/set.
3) 3 x sled push 20m, 3 x tyre flips 20m. Aiming for power and speed so rested in between.

evening
Did a 10th planet class and got my blue belt in 10th Planet system! Techniques today was comp-specific stuff: 1) Shin on Shin to X guard roll thru. Backward sweep. 2) guard scoot to situp guard with deep hook. Double leg or tech standup sweep.
Did a few rolls. Got caught with a gullotine when I wasn’t quite expecting it, but otherwise did well.

WED: REST (ISH)
am
1) Bench Press x5 up to 77.5kg.
2) Rest of day is active recovery, sprinkling sessions with the baseball/foam roller.

THU: MIXED
am
1) BJJ. Just specific training & rolls with the instructor and a fellow blue belt. It was supposed to be a fundamentals class (I thought I was gonna relax a bit today, but ah the best laid plans of mice and men).
2) Decided to join a "conditioning" class after. Foolish.
Crossfake "ELVIS"
AMRAP in 25mins
20 Air Squats
20 Jump Lunges
20 Jump Squats
10 Jump Get-ups (2 x 180 deg turns)
20 Jump Lunges
5 Slamball Jumps (20kg)
Managed 3 rounds + up to the last 20 jump lunges. Didn't go full retard BUT nonetheless I suspect tomorrow's going to be a treat.
3) Chinups 13, 7, 6. Because why not?

FRI: BJJ
am
1) far side kimura from side control. Variation. Then a far side lapel feed to xchoke, and a brabo variation.
2) 3x6min rolls to finish up. Decent form today.

evening
1) Push Press 3s up to 60kg. 2m/set.

SAT: REST
But got in 14k steps.

SUN: WEIGHTS
HRV reading showed I was under recovered today. Hmm, surprised as I had rest, good sleep and no alcohol. Shall monitor.

am
1) Push Press 2s up to 62.5kg. Moving up the TM.
2) Front Squats 5s up to 80kg.
3) Chinups 13-7-7.

Summary: Strange HRV reading at end of week but otherwise solid week of training. Got over (I hope) a hump in my bjj where I wasn’t super motivated, now raring to go again.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.

godjira1
Posts: 380
Joined: Sat Oct 14, 2017 9:15 am

Re: Boon’s Training Notebook

Post by godjira1 »

15 to 21 JAN 2018

MON: BJJ
lunchtime
1) Half Guard pass with lapel crossface to 3/4 Mount. Half Guard pass with far side underhook to kneeslide - occupy the space on the floor with your hips rather than let him bear it. A couple of pretty tough rolls.
2) Squats working up to 2x2 at 110kg.

TUE: WEIGHTS
lunchtime
1) OHP 2s up to 62.5kg. Move up TM.
2) DL 5 at 115kg.
3) 5x Sled +40kg 20m.
4) SE: 10 rounds of 3 pullups, 10 pushups, 100m jog.

WED: MIXED
lunchtime
1) Chinups 14-7-7. 3min/set.
2) Push Press 5s up to 52.5kg. From floor.
3) Bench Press 5s up to 82.5kg.
4) 6k Treadmill 10.2kph, 145bpm hr. Repeat until sub 145.

THU: BJJ
am
1) Front Squat Triples up to 85kg.

lunchtime
1) Butterfly guard with a lapel trap to augment the underhook (other details: head into his chin/chest, hips out). It’s hard to get, but once u lock it on... the guy is in trouble
2) Basic sweep. Variation 1: when he posts to stop the basic sweep, use the non bf hook leg to get an outside hook at the back of knee, and remove bf hook. Kick and use lapel trap to get his back. Variation 2: instead of 1, invert and do a reverse imanari roll. Use lapel trap to come up into a honey hole position or kneebar. NoGi works too.
3) 3 x7min. Hard hard rolls today.

FRI: noGI
lunchtime:
1) Stopping the Gullotine (handshake, walk in the wrong direction, jump to the right way).
2) Von Flue choke.
3) 4x6m rolls.

evening
1) Bench Press Triples up to 87.5kg. Last set felt heavy today - one of those days.

SAT: REST

SUN: WEIGHTS
am
1) Bench Press 2s up to 92.5kg. Move up TM.
2) Front Squats 2s up to 90kg. Move up TM.

Summary: No drama, just did the plan.
Last edited by godjira1 on Sun Jan 21, 2018 6:57 am, edited 7 times in total.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.

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J-Madd
Posts: 651
Joined: Sun Aug 28, 2016 4:26 pm

Re: Boon’s Training Notebook

Post by J-Madd »

I'm loving this log!!!!!

godjira1
Posts: 380
Joined: Sat Oct 14, 2017 9:15 am

Re: Boon’s Training Notebook

Post by godjira1 »

J-Madd wrote:I'm loving this log!!!!!
Thanks! Forgive the random names I give bjj moves though, but I find them easier to remember this way.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.

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