Right after posting I went down to my gym and did the first workout and tweaked my elbow on bench press @ 75%... So this is turning into a geriatric's injury journal rather than a workout journal. I'm gonna pause TB indefinitely and just focus on BJJ, mobility and light high reps in the gym and go m...

Block finished, evaluation: two steps back two steps forward. 1) Eat more and better - no strict limitations, increased portion sizes, more frequent meals, more protein <- This goal was tweaked mid block to: Stop eating added sugar . About two months ago I quit nicotine, instead I started substitut...

Slight change of plans. I've been feeling pretty banged up the last couple of weeks. Especially in my knee and elbow joints and the muscles in my upper back, neck and hips. I even skipped BJJ training yesterday due to this. So I'll instead do a 3 week SE block as I feel this "lubricates" e...

Block finished finally, I got pretty sick right in the middle so it ended up being 1.5 week on, 2.5 week off, 1.5 week on. Evaluation: Goals were: 1) Eat more and better - no strict limitations, increased portion sizes, more frequent meals, more protein <- Medium success . However when I was sick my...

Evaulation Goals were: 1) Keep going to BJJ <- Success 3) 3 weeks of Fighter/HT <- Success (with some caveats) 3) Keep up my rehab, up my prehab <- Successs 4) Daily surplus of decent food, gain 1-2kg bodyweight <- Failed , I haven't weighed myself but my diet has been very poor Volume wise Fighter...

Short evaluation So after just one week of this setup I've reached the conclusion that I bit off more than I can chew. When it was just max strength, LSS and even HICs at my own set tempo I felt pretty in tune with my recovery. BJJ seems like a completely different beast. This week I did 3 x 90 min...

Mid block evaulation, goals were: 1) Keep going to BJJ This is going well 2) 6 weeks of operator with easy squats Went decent, but I've noticed some slight elbow pain on bench press over 90% 3) Keep up rehab Going well, knee is feeling fine in squats and BJJ 4) Body weight is inconsequential I've dr...

New block: So my plans for the next block is 6 weeks long. The main focus is BJJ, rehab and injury mitigation. I've slowly reintroduced regular back squats at low weights. The difference now being that the squats serve the function of increasing hip and knee ability for BJJ and everyday life, not f...

Block finished, evaluation: Goals were: 1) Rehab knee further. <- Doing well, increased strenght and ROM yet again. Both knee are feeling better but not 100%, I'm not ready to start running just yet 2) Keep increasing strength. <- No great breakthroughs here, but I only missed some reps on WPU. 3) ...

For the next block I will keep the same OP/Pro cluster, sticking with the hypertrophy ranges for the secondary lifts. Five sets for bench press and WPU, three sets for TPDL. Bench press TM 102.5kg (+2.5kg) TPDL TM: 135kg (+5kg) WPU: 0x10 | +7.5kg x 8 |+12.5kg x 6 Rehab will continue the same. I have...