spemma's Training Log

[spemma]

monday:

• worked late, so nuthin

tuesday:

• same as monday

wednesday:

• ]Fighter (Bangkok): BP and SQ x 3 sets each. SE (2 sets) of sit-ups, push-ups, pull-ups

thursday

• 60-minute LISS run - treadmill

friday

• Rest

saturday

• Fighter (Bangkok): BP and SQ x 3 sets each. SE (2 sets) of sit-ups, push-ups, pull-ups
• Hill Sprints: 5 reps, first 3 at 0:45, last 2 at 0:30

sunday

• SE of sit-ups, push-ups, pull-ups as specified above (but 3 sets)
• Fartlek: 10 min. warm-up; {1, 2, 3, 2, 1} > 1 minute run, 1 minute jog, 2 minute run, 2 minute jog, etc.; 10 min. cool-down

[spemma]

monday:

• BJJ

tuesday:

• Fighter (Bangkok): BP and SQ x 3 sets each, 90% week, felt good. SE (2 sets) of sit-ups, push-ups, pull-ups, alpha circuits, 30 reps

wednesday:

• ]60-minute LISS run - treadmill

thursday

• BJJ

friday

• Fighter (Bangkok): BP and SQ x 3 sets each, 75% week. SE (2 sets) of sit-ups, push-ups, pull-ups, alpha circuits, 10 reps
• Short Hill Sprints: 10 reps

saturday

• Rest

sunday

• SE of sit-ups, push-ups, pull-ups, alpha circuits, 3 sets, 10 reps
• Fartlek: 10 min. warm-up; {1, 2, 3, 2, 1} > 1 minute run, 1 minute jog, 2 minute run, 2 minute jog, etc.; 10 min. cool-down

[spemma]

monday:

• BJJ

tuesday:

• Fighter (Bangkok): BP and SQ x 3 sets each, 75%. SE (2 sets) of sit-ups, push-ups, pull-ups, alpha circuits, 10 reps

wednesday:

• ]BJJ

thursday

• 60-minute LISS run - indoor track

friday

• Rest

saturday

• Fighter (Bangkok): BP and SQ x 3 sets each, 80%. SE (2 sets) of sit-ups, push-ups, pull-ups, alpha circuits, 20 reps
• Hill Sprints: 5 reps, 4 x 0:45, 1 x 0:30

sunday

• SE of sit-ups, push-ups, pull-ups, alpha circuits, 3 sets, 20 reps
• Fartlek: 10 min. warm-up; {1, 2, 3, 2, 1} > 1 minute run, 1 minute jog, 2 minute run, 2 minute jog, etc.; 10 min. cool-down

[spemma]

monday:

• evening dr. appt, so nuthin

tuesday:

• Fighter (Bangkok): BP and SQ x 3 sets each, 80%. SE (2 sets) of sit-ups, push-ups, pull-ups, alpha circuits, 20 reps

wednesday:

• ]BJJ

thursday

• 60-minute LISS run - treadmill

friday

• Rest

saturday

• Fighter (Bangkok): BP and SQ x 3 sets each, 90%. SE (2 sets) of sit-ups, push-ups, pull-ups, alpha circuits, 30 reps
• Hill Sprints: 5 reps, 5 x 0:45

sunday

• SE of sit-ups, push-ups, pull-ups, alpha circuits, 3 sets, 30 reps
• Fartlek: 10 min. warm-up; {1, 2, 3, 2, 1} > 1 minute run, 1 minute jog, 2 minute run, 2 minute jog, etc.; 10 min. cool-down

[spemma]

monday:

• worked late

tuesday:

• Fighter (Bangkok): BP and SQ x 3 sets each, 90%. SE (2 sets) of sit-ups, push-ups, pull-ups, alpha circuits, 30 reps

wednesday:

• ]BJJ

thursday

• 60-minute LISS run - treadmill

friday

• Rest

saturday

• scaling back the upcoming week as a de-load

sunday

• 30-minute jog

i'm trying an experiment the next month. i'm focusing on yoga and running, with some SE built-in. i'm so stiff that it's become a liability. and unless i focus on yoga the same i focus on strength, then i will never make anything but minimal progress.

[spemma]

monday:

• BJJ

tuesday:

• SE - sit-ups, push-ups, pull-ups, 10 reps, 3 sets
• Yoga

wednesday:

• BJJ

thursday

• 30-minute LISS run - treadmill
• Yoga

friday

• Rest

saturday

• SE - sit-ups, push-ups, pull-ups, 15 reps, 3 sets
• Hill sprints x 5
• Yoga

sunday

• 10-minute warm-up; 1.5 mile run; 10-minute cool down
• SE - sit-ups, push-ups, pull-ups, 15 reps, 1 set
• Stretching routine

[spemma]

monday:

• BJJ

tuesday:

• BJJ

wednesday:

• SE - sit-ups, push-ups, pull-ups, 15 reps, 3 sets

thursday

• 60-minute LISS run
• stretching routine

friday

• SE - sit-ups, push-ups, pull-ups, 25 reps, 3 sets
• Hill sprints x 6
• Stretching routine

saturday

• Rest

sunday

• 10-minute warm-up; 1.5 mile run; 10-minute cool down
• SE - sit-ups, push-ups, pull-ups, 25 reps, 1 set
• Stretching routine

[spemma]

same as last week, but +10 reps on the SE.

[spemma]

same as last week, but back to 15 reps on SE

[spemma]

samesies - up to 25 reps on SE.