Wednesday 18.03.2020
The Pullup bar isnt available anymore so Zulu doesnt seem to be the best fit.
Back to Operator, new cycle beginning on monday.
5x5 Squats Girlfriend + some stuff, idk the exact weight
5x5 Weighted Pushups 24kg
5x5 KB OHP 16kg
5x5 KB Single Leg DL 32kg
Workout for today. Thats going to be my cluster.
Thursday 19.03.2020
Apex Hills standard /w 24kg KB.
Friday 20.03.2020
5x5 Weighted Pushups
5x5 KB OHP
Saturday 21.03.2020
rest
Sunday 22.03.2020
rest
Summary:
3x Strength
3x Conditioning (2x HIC, 1x E)
took it rather light this week. Interested to see how this new cycle affects my barbell strength.
Kaito's Log
Re: Kaito's Log
Monday 23.03.2020
AM: Anaerobic Capacity standard
PM: Strength
5x5 Weighted Squats
5x5 Weighted Pushups 16kg
5x5 KB OHP 16kg
5x5 KB SLDL 32kg
Tuesday 24.03.2020
65min LSS
Wednesday 25.03.2020
600m Resets standard
Thursday 26.03.2020
Strength
5x5 Weighted Squats
5x5 Weighted Pushups 16kg
5x5 OHP 16kg
5x5 KB SLDL 32kg
Friday 27.03.2020
60min LSS
Saturday 28.03.2020
Strength
5x5 Weighted Squats
5x5 Weighted Pushups 16kg
5x5 OHP 16kg
5x5 KB SLDL 32kg
Sunday 29.03.2020
rest
Summary:
3x Strength
4x Conditioning (2x HIC, 2x E)
I have the opportunity to work with one of the most accomplished OCR athletes in germany. He will prepare me for the 42km OCR in september (and a little bit for swat selection). That means i will stop logging for some time but keep the principles to increase my strength.
AM: Anaerobic Capacity standard
PM: Strength
5x5 Weighted Squats
5x5 Weighted Pushups 16kg
5x5 KB OHP 16kg
5x5 KB SLDL 32kg
Tuesday 24.03.2020
65min LSS
Wednesday 25.03.2020
600m Resets standard
Thursday 26.03.2020
Strength
5x5 Weighted Squats
5x5 Weighted Pushups 16kg
5x5 OHP 16kg
5x5 KB SLDL 32kg
Friday 27.03.2020
60min LSS
Saturday 28.03.2020
Strength
5x5 Weighted Squats
5x5 Weighted Pushups 16kg
5x5 OHP 16kg
5x5 KB SLDL 32kg
Sunday 29.03.2020
rest
Summary:
3x Strength
4x Conditioning (2x HIC, 2x E)
I have the opportunity to work with one of the most accomplished OCR athletes in germany. He will prepare me for the 42km OCR in september (and a little bit for swat selection). That means i will stop logging for some time but keep the principles to increase my strength.
Re: Kaito's Log
Having a pretty boring shift so i decided to visit the forums again! been some time 
I have been training for multiple ocr races from mid 2020 to early 2021. The pandemic kept me from doing a single race so thats that.
My 5k time was finally under 20min, i could run 30km+ comfortably at any time and my weight crept down to 82kg (standing at 6'2 / 188cm). The strength-endurance in my legs was pretty good, the strength in the upper body just enough for these races, nothing more.
Early 2021 i suffered a groin injury from sprinting and couldnt run properly which made me evaluate my goals again. I tried to work around the injury and did some months of simple and sinister. My bench was about 90kg and the deadlift 150kg.
I just missed martial arts too much and began to refocus on that.
From June to September, i trained about 5-6x/week - whatever my shift schedule let me.
the sessions were either MMA / Luta Livre / Muay Thai / Boxing or some Bjj here and there.
Total training time between 7-12 hours a week.
My skills went up and i was happy. I felt pretty well conditioned for combat sports and got my body fat under 10-11%.
I neglected most of the strength training in that time and did barely any maintenance. Being weaker in the compound lifts didnt make a big difference in striking to be honest. I could handle myself pretty good against stronger but lesser skilled people, same with grappling. Weight was about 86kg. The better i got the more i tried to choose the good/best guys from my gym to train/spar with. I remember training with a fellow police officer, a BJJ purple belt that just won our nationals. I have never been ragdolled that much in my life. Sure the gap in technique is there but it was the difference in strength that shocked me. Just the feeling of his grips showed me how strong he was. The same happened some weeks later when i wrestled / clinched with some of our pro MMA guys.
That meant one thing. I had to do more strength training. Lesson learned.
I didnt feel weak at all, but my maxes showed another reality.
When testing in September i could barely
- Deadlift 110kg
- Back Squat 85kg
- Bench Press 75kg
- do 3-4 Pullups
That was humbling.
From September to now i started to incorporate more strength training (Fighter) again.
I dont have any access to barbells until November and work with Pistols/weighted Pushups/Pullups right now. Luckily my pullups increased rather fast again.
A little summary of my training from last week:
Fighter W1
Monday 11.10.2021
90min Luta Livre
Tuesday 12.10.2021
5x5 Pistols BW
5x5 Weighted Pushups (+17kg)
5x5 Pullups
Wednesday 13.10.2021
90min Luta Livre
Thursday 14.10.2021
5x5 Pistols BW
5x5 Weighted Pushups (+17kg)
5x5 Pullups
Friday 15.10.2021
Meat Eater II with 28kg Kettlebell
Saturday and Sunday rest.
Fighter W2
Monday 18.10.2021
5x5 Pistols BW
5x5 Weighted Pushups (+23kg)
5x5 Pullups
Tuesday 19.10.2021
Fobbits - Swings with 24kg, Snatche 20kg Kettlebell
I have been training for multiple ocr races from mid 2020 to early 2021. The pandemic kept me from doing a single race so thats that.
My 5k time was finally under 20min, i could run 30km+ comfortably at any time and my weight crept down to 82kg (standing at 6'2 / 188cm). The strength-endurance in my legs was pretty good, the strength in the upper body just enough for these races, nothing more.
Early 2021 i suffered a groin injury from sprinting and couldnt run properly which made me evaluate my goals again. I tried to work around the injury and did some months of simple and sinister. My bench was about 90kg and the deadlift 150kg.
I just missed martial arts too much and began to refocus on that.
From June to September, i trained about 5-6x/week - whatever my shift schedule let me.
the sessions were either MMA / Luta Livre / Muay Thai / Boxing or some Bjj here and there.
Total training time between 7-12 hours a week.
My skills went up and i was happy. I felt pretty well conditioned for combat sports and got my body fat under 10-11%.
I neglected most of the strength training in that time and did barely any maintenance. Being weaker in the compound lifts didnt make a big difference in striking to be honest. I could handle myself pretty good against stronger but lesser skilled people, same with grappling. Weight was about 86kg. The better i got the more i tried to choose the good/best guys from my gym to train/spar with. I remember training with a fellow police officer, a BJJ purple belt that just won our nationals. I have never been ragdolled that much in my life. Sure the gap in technique is there but it was the difference in strength that shocked me. Just the feeling of his grips showed me how strong he was. The same happened some weeks later when i wrestled / clinched with some of our pro MMA guys.
That meant one thing. I had to do more strength training. Lesson learned.
I didnt feel weak at all, but my maxes showed another reality.
When testing in September i could barely
- Deadlift 110kg
- Back Squat 85kg
- Bench Press 75kg
- do 3-4 Pullups
That was humbling.
From September to now i started to incorporate more strength training (Fighter) again.
I dont have any access to barbells until November and work with Pistols/weighted Pushups/Pullups right now. Luckily my pullups increased rather fast again.
A little summary of my training from last week:
Fighter W1
Monday 11.10.2021
90min Luta Livre
Tuesday 12.10.2021
5x5 Pistols BW
5x5 Weighted Pushups (+17kg)
5x5 Pullups
Wednesday 13.10.2021
90min Luta Livre
Thursday 14.10.2021
5x5 Pistols BW
5x5 Weighted Pushups (+17kg)
5x5 Pullups
Friday 15.10.2021
Meat Eater II with 28kg Kettlebell
Saturday and Sunday rest.
Fighter W2
Monday 18.10.2021
5x5 Pistols BW
5x5 Weighted Pushups (+23kg)
5x5 Pullups
Tuesday 19.10.2021
Fobbits - Swings with 24kg, Snatche 20kg Kettlebell
Re: Kaito's Log
Wednesday 20.10.2021
90min Luta Livre
Thursday 21.10.2021
AM:
5x5 Pistols BW
5x5 Weighted Pushups (+23kg)
5x5 Pullups
PM:
60min MMA
90min Luta Livre
Thursday 21.10.2021
AM:
5x5 Pistols BW
5x5 Weighted Pushups (+23kg)
5x5 Pullups
PM:
60min MMA
Re: Kaito's Log
Friday 22.10.2021
60min MMA
Saturday rest
Sunday 24.10.2021
90min Luta Livre
60min MMA
Saturday rest
Sunday 24.10.2021
90min Luta Livre
Re: Kaito's Log
Fighter W3
Monday 25.10.2021
5x3 Weighted Pistols
5x3 Weighted Pushups (+30kg)
5x3 Weighted Pullups (+6kg)
Tuesday 26.10.2021
AM:
60min Kickboxing
PM:
Anaerobic Capacity Standard
Monday 25.10.2021
5x3 Weighted Pistols
5x3 Weighted Pushups (+30kg)
5x3 Weighted Pullups (+6kg)
Tuesday 26.10.2021
AM:
60min Kickboxing
PM:
Anaerobic Capacity Standard
Re: Kaito's Log
Wednesday 27.10.2021
90min Luta Livre
Thursday 28.10.2021
5x3 Weighted Pistols
5x3 Weighted Pushups (+30kg)
5x3 Weighted Pullups (+6kg)
Friday 29.10.2021
GC #2
Saturday 30.10.2021
rest
Sunday 31.10.2021
120min Luta Livre
------------------------------------------------------
01.11 to 07.11 will be a complete rest week
90min Luta Livre
Thursday 28.10.2021
5x3 Weighted Pistols
5x3 Weighted Pushups (+30kg)
5x3 Weighted Pullups (+6kg)
Friday 29.10.2021
GC #2
Saturday 30.10.2021
rest
Sunday 31.10.2021
120min Luta Livre
------------------------------------------------------
01.11 to 07.11 will be a complete rest week
Re: Kaito's Log
Monday 08.11.2021
90min Luta Livre
Tuesday 09.11.2021
Fighter
5x5 Back Squat 70kg
5x5 Bench Press 60kg
5x5 Pullups BW
1x5 Deadlift 90kg
Wednesday 10.11.2021
90min Luta Livre
Thursday 11.11.2021
Fighter
5x5 Back Squat 70kg
5x5 Bench Press 60kg
5x5 Pullups BW
1x5 Deadlift 90kg
Friday 12.11.2021
90min Luta Livre
Saturday 13.11.2021
60min Sparring
Sunday 14.11.2021
Rest
----------------------------------------------------
Monday 15.11.2021
90min Luta Livre
Tuesday 16.11.2021
Fighter
5x5 Back Squat 80kg
5x5 Bench Press 70kg
5x5 Pullups BW
1x5 Deadlift 100kg
Wednesday 17.11.2021
Rest
Thursday 18.11.2021
90min MMA
Friday 19.11.2021
90min Luta Livre
Saturday 20.11.2021
Fighter
5x5 Back Squat 80kg
5x5 Bench Press 70kg
5x5 Pullups BW
1x5 Deadlift 100kg
Sunday 21.11.2021
Rest
------------------------------------------------
Monday 22.11.2021
Rest
Tuesday 23.11.2021
90min BJJ
Wednesday 24.11.2021
Fighter
5x3 Back Squat 90kg
5x3 Bench Press 80kg
5x5 Pullups BW
1x5 Deadlift 110kg
Thursday 25.11.2021
Rest
Friday 26.11.2021
90min Luta Livre
Saturday 27.11.2021
Rest
Sunday 28.11.2021
120min Luta Livre
only managed to do one strength session that week...
--------------------------------------------
Monday 29.11.2021
90min Luta Livre
Tuesday 30.11.2021
got my 3rd vaccination so i had to rest
Wednesday 01.12.2021
Rest
Thursday 02.12.2021
Rest
Friday 03.12.2021
90min Luta Livre - could train again and felt better
Saturday
5x5 Kettlebell 20kg strict press
5x5 Pullups
4x20 Banded lateral raise
4x20 Banded face Pulls
i had to train at home and use my equipment. Sadly no Fighter this week.
90min Luta Livre
Tuesday 09.11.2021
Fighter
5x5 Back Squat 70kg
5x5 Bench Press 60kg
5x5 Pullups BW
1x5 Deadlift 90kg
Wednesday 10.11.2021
90min Luta Livre
Thursday 11.11.2021
Fighter
5x5 Back Squat 70kg
5x5 Bench Press 60kg
5x5 Pullups BW
1x5 Deadlift 90kg
Friday 12.11.2021
90min Luta Livre
Saturday 13.11.2021
60min Sparring
Sunday 14.11.2021
Rest
----------------------------------------------------
Monday 15.11.2021
90min Luta Livre
Tuesday 16.11.2021
Fighter
5x5 Back Squat 80kg
5x5 Bench Press 70kg
5x5 Pullups BW
1x5 Deadlift 100kg
Wednesday 17.11.2021
Rest
Thursday 18.11.2021
90min MMA
Friday 19.11.2021
90min Luta Livre
Saturday 20.11.2021
Fighter
5x5 Back Squat 80kg
5x5 Bench Press 70kg
5x5 Pullups BW
1x5 Deadlift 100kg
Sunday 21.11.2021
Rest
------------------------------------------------
Monday 22.11.2021
Rest
Tuesday 23.11.2021
90min BJJ
Wednesday 24.11.2021
Fighter
5x3 Back Squat 90kg
5x3 Bench Press 80kg
5x5 Pullups BW
1x5 Deadlift 110kg
Thursday 25.11.2021
Rest
Friday 26.11.2021
90min Luta Livre
Saturday 27.11.2021
Rest
Sunday 28.11.2021
120min Luta Livre
only managed to do one strength session that week...
--------------------------------------------
Monday 29.11.2021
90min Luta Livre
Tuesday 30.11.2021
got my 3rd vaccination so i had to rest
Wednesday 01.12.2021
Rest
Thursday 02.12.2021
Rest
Friday 03.12.2021
90min Luta Livre - could train again and felt better
Saturday
5x5 Kettlebell 20kg strict press
5x5 Pullups
4x20 Banded lateral raise
4x20 Banded face Pulls
i had to train at home and use my equipment. Sadly no Fighter this week.