I was getting nowhere since baby #2 was born. Eating bad stuff, not following the training program. I also tried to add specific training for BJJ, but I didn't know what I was doing. Back in 2012 when I was doing Kyokushin, I bought Joel Jamieson's book (mostly for the scientific stuff), read it cover to cover and left it on my bookshelf. I tried to implement some of its training, but I never figured out how to do it. Since I need to be told what to do, I decided to reach out to a personal trainer in my area who did his conditioning certification. It turns out he's a professionnal fighter and a BJJ practitioner. I've been training with him for the last 2 weeks and I'm feeling great. I still need to work on my nutrition, but at the very least, I'm enjoying the training process.
GPP block, week 3, day 1 - conditioning workout (Tempo)
Goblet squat: 16kg 4x8 (2:0:2:0), 60s rest, RPE 7
DB floor press: 25's 4x8 (2:0:2:0), 60s rest, RPE 7-8
Lat pulldown: 60 4x8 (2:0:2:0), 60s rest, RPE 7-8
Cardiac output: 15 mins @ 132 avgHR
ML's log
Re: ML's log
GPP block, week 3, day 2 - strength
Aerobic plyometric (forward and backward pogo jump): BW, 8s ON : 30s OFF, 15 rounds
A1. Back squat: 175 3x3 (6:0:0:0), 30s rest, RPE 8-9
A2. Squat jump: BW 3x5, 3 mins rest
B1. Bench press: 130 3x3 (3:0:0:0), 30s rest, RPE 8
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
Explosive repeat (squat jump): BW, 10s ON : 50s OFF, 10 rounds
Good day. Legs felt tired in the last 3-4 rounds, but it was much better than week 1.
Aerobic plyometric (forward and backward pogo jump): BW, 8s ON : 30s OFF, 15 rounds
A1. Back squat: 175 3x3 (6:0:0:0), 30s rest, RPE 8-9
A2. Squat jump: BW 3x5, 3 mins rest
B1. Bench press: 130 3x3 (3:0:0:0), 30s rest, RPE 8
B2. Band-assisted plyo pushup: BW 3x5, 3 mins rest
Explosive repeat (squat jump): BW, 10s ON : 50s OFF, 10 rounds
Good day. Legs felt tired in the last 3-4 rounds, but it was much better than week 1.
Re: ML's log
GPP block, week 3, day 3 - conditioning (HRI/HICT)
HRI (on elliptical): max resistance, 10s sprint, rest until HR=130, 15 rounds
HICT (tire sled drag): 15lbs, 14 mins @ 148 avgHR
Feeling good after this session.
HRI (on elliptical): max resistance, 10s sprint, rest until HR=130, 15 rounds
HICT (tire sled drag): 15lbs, 14 mins @ 148 avgHR
Feeling good after this session.
Re: ML's log
GPP block, week 3, day 4 - strength
Aerobic plyometric (incline plyo pushup): BW, 8s ON : 30s OFF, 15 rounds
Romanian deadlift: 195 5x3 (6:1:0:0), 3 mins rest, RPE 9
A1. Military press: 95 4x3, 30s rest, RPE 8
A2. Band-assisted plyo pushup: BW 4x5, 3 mins rest
Chest supported DB row: 50's 4x5, 60s rest, RPE9
DB curl: 20's 3x10, 1x12, 60s rest, RPE 9
Aerobic plyometric (incline plyo pushup): BW, 8s ON : 30s OFF, 15 rounds
Romanian deadlift: 195 5x3 (6:1:0:0), 3 mins rest, RPE 9
A1. Military press: 95 4x3, 30s rest, RPE 8
A2. Band-assisted plyo pushup: BW 4x5, 3 mins rest
Chest supported DB row: 50's 4x5, 60s rest, RPE9
DB curl: 20's 3x10, 1x12, 60s rest, RPE 9
Re: ML's log
GPP block, week 3, day 5 - conditioning (EDT)
A1. Squat: 145x1 for 3.5 minutes
A2. DB RDL: 55'sx1 for 3.5 minutes
B1. Bench press: 105x1 for 3.5 minutes
B2. Seated row: 95x1 for 3.5 minutes
C1. DB split squat: 30'sx1 for 3.5 minutes
C2. Lat pulldown: 85x1 for 3.5 minutes
Cardiac output: 15 mins @ 132 avgHR
A1. Squat: 145x1 for 3.5 minutes
A2. DB RDL: 55'sx1 for 3.5 minutes
B1. Bench press: 105x1 for 3.5 minutes
B2. Seated row: 95x1 for 3.5 minutes
C1. DB split squat: 30'sx1 for 3.5 minutes
C2. Lat pulldown: 85x1 for 3.5 minutes
Cardiac output: 15 mins @ 132 avgHR
Re: ML's log
GPP block, week 3, day 6 - strength
Aerobic plyometric (square pogo jump): BW, 8s ON : 30s OFF, 20 rounds
DB split squat: 40's 3x3 (3:0:0:0), 3 mins rest, RPE 7-8
DB bench press: 60's 3x3 (3:0:0:0), 3 mins rest, RPE 9
Pullup: BW+35lbs 3x3 (3:0:0:0), 3 mins rest, RPE 9
Explosive repeat (assisted squat jump): BW, 10s ON : 50s OFF, 10 rounds
Feeling less residual fatigue and soreness now. Next week is "deload" week.
Aerobic plyometric (square pogo jump): BW, 8s ON : 30s OFF, 20 rounds
DB split squat: 40's 3x3 (3:0:0:0), 3 mins rest, RPE 7-8
DB bench press: 60's 3x3 (3:0:0:0), 3 mins rest, RPE 9
Pullup: BW+35lbs 3x3 (3:0:0:0), 3 mins rest, RPE 9
Explosive repeat (assisted squat jump): BW, 10s ON : 50s OFF, 10 rounds
Feeling less residual fatigue and soreness now. Next week is "deload" week.
Re: ML's log
GPP block, week 4, day 1 - strength
Aerobic plyometric (forward and backward pogo jump): BW, 8s ON : 30s OFF, 10 rounds
A1. Back squat (normal tempo): 205x1 (RPE 7), 215x1 (RPE 7), 225x1 (RPE 7-8), 30s rest
A2. Squat jump: BW 3x3, 3 mins rest
B1. Bench press (normal tempo): 125x1 (RPE less than 7), 135x1 (RPE 7), 145x1 (RPE 7-8), 30s rest
B2. Band-assisted plyo pushup: BW 3x3, 3 mins rest
There's a good drop in overall volume and intensity, but weights are increased because of the normal tempo. Also, since there's no explosive repeats, I'm feeling rather fresh after this session.
Aerobic plyometric (forward and backward pogo jump): BW, 8s ON : 30s OFF, 10 rounds
A1. Back squat (normal tempo): 205x1 (RPE 7), 215x1 (RPE 7), 225x1 (RPE 7-8), 30s rest
A2. Squat jump: BW 3x3, 3 mins rest
B1. Bench press (normal tempo): 125x1 (RPE less than 7), 135x1 (RPE 7), 145x1 (RPE 7-8), 30s rest
B2. Band-assisted plyo pushup: BW 3x3, 3 mins rest
There's a good drop in overall volume and intensity, but weights are increased because of the normal tempo. Also, since there's no explosive repeats, I'm feeling rather fresh after this session.
Re: ML's log
GPP block, week 4, day 2 - conditioning workout (Tempo)
Goblet squat: 16kg 3x8 (2:0:2:0), 60s rest, RPE 7
DB floor press: 25's 3x8 (2:0:2:0), 60s rest, RPE 7
Lat pulldown: 60 3x8 (2:0:2:0), 60s rest, RPE 7
Cardiac output: 30 mins @ 133 avgHR
Feeling great. Can't wait to see what the next block will be like.
Goblet squat: 16kg 3x8 (2:0:2:0), 60s rest, RPE 7
DB floor press: 25's 3x8 (2:0:2:0), 60s rest, RPE 7
Lat pulldown: 60 3x8 (2:0:2:0), 60s rest, RPE 7
Cardiac output: 30 mins @ 133 avgHR
Feeling great. Can't wait to see what the next block will be like.
Re: ML's log
GPP block, week 4, day 3 - strength
Aerobic plyometric (incline plyo pushup): BW, 8s ON : 30s OFF, 10 rounds
Romanian deadlift: 205 3x3 (normal tempo), 3 mins rest, RPE 7
A1. Military press: 95x1 (RPE 7), 100x1 (RPE 7), 105x1 (RPE 7-8), 30s rest
A2. Band-assisted plyo pushup: BW 3x3, 3 mins rest
Chest supported DB row: 55's 3x3, 60s rest, RPE 7-8
DB curl: 25'sx5, 30'sx2x5, 60s rest, RPE 7
Aerobic plyometric (incline plyo pushup): BW, 8s ON : 30s OFF, 10 rounds
Romanian deadlift: 205 3x3 (normal tempo), 3 mins rest, RPE 7
A1. Military press: 95x1 (RPE 7), 100x1 (RPE 7), 105x1 (RPE 7-8), 30s rest
A2. Band-assisted plyo pushup: BW 3x3, 3 mins rest
Chest supported DB row: 55's 3x3, 60s rest, RPE 7-8
DB curl: 25'sx5, 30'sx2x5, 60s rest, RPE 7
Re: ML's log
GPP block, week 4, day 4 - conditioning (HRI/HICT)
HRI (on elliptical): max resistance, 10s sprint, rest until HR=140, 10 rounds (around 30-45s rest between sets)
HICT (tire sled drag): 20lbs, 10 mins @ 136 avgHR
I never reached 150 bpm even though I used 5 pounds more than last week.
GPP block, week 4, day 5 - conditioning (EDT)
A1. Squat: 145x1 for 2.5 minutes
A2. DB RDL: 55'sx1 for 2.5 minutes
B1. Bench press: 105x1 for 2.5 minutes
B2. Seated row: 95x1 for 2.5 minutes
C1. DB split squat: 30'sx1 for 2.5 minutes
C2. Lat pulldown: 85x1 for 2.5 minutes
Cardiac output: 10 mins @ 133 avgHR
I decided to get another off day, so I did a two-a-days today. Final day of the first block tomorrow, and then I'm starting block 2 Monday.
HRI (on elliptical): max resistance, 10s sprint, rest until HR=140, 10 rounds (around 30-45s rest between sets)
HICT (tire sled drag): 20lbs, 10 mins @ 136 avgHR
I never reached 150 bpm even though I used 5 pounds more than last week.
GPP block, week 4, day 5 - conditioning (EDT)
A1. Squat: 145x1 for 2.5 minutes
A2. DB RDL: 55'sx1 for 2.5 minutes
B1. Bench press: 105x1 for 2.5 minutes
B2. Seated row: 95x1 for 2.5 minutes
C1. DB split squat: 30'sx1 for 2.5 minutes
C2. Lat pulldown: 85x1 for 2.5 minutes
Cardiac output: 10 mins @ 133 avgHR
I decided to get another off day, so I did a two-a-days today. Final day of the first block tomorrow, and then I'm starting block 2 Monday.