6 TO 12 JAN 2020
Week 2/2020
Strength Week 6/12
Nothing fancy. BJJx2, some max strength work, some rehab/strength work on lower body
6th. BJJ light - some mount finishes and easy rolls. Mobility work.
7th. Mobility work. REHAB: KB FS 6x10 16kg, 3x10/10 KB SLDL 16kg.
8th. Mobility work. STR: BP C4D1 5x5 62.5kg. ACC: 5x10 LR Kroc Row 16kg.
9th. BJJ - backtakes with giftwrap control. A few really hard rolls as well. Mobility work.
10th. REST
11th. Mobility work. REHAB: DL 4x10 60kg. GS 4x10 20kg. SLDL 2x10LR 20kg. B Split Sqt 2x10 LR. Lateral Lunge 4x10.
12th. Mobility work. STR: BP C4D2 5x3 70kg, 1x2 80kg. ACC: 5x8LR KRow 24kg.
=======
SUMMARY: Good work thru the week. Navigated a bit of mild man flu/24 hr bug thing too. Rehab on lower body complex going well, but probably too early for heavy loads and power work.
Boon’s Training Notebook
Re: Boon’s Training Notebook
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.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
Week 3/2020
13 TO 19 JAN
STRENGTH+ W7/12
===
Keeping strength work the emphasis but not killing myself as I just recovered from a glute/hip injury.
===
MON: BJJ lite session. Mobility 15mins.
TUE: Mobility 15mins. E: 8x3W/1.5R Jump rope. HR avg 120, max 140.
WED: Mobility 15mins. LOWER: SQT 531A C1D1 5x5 75kg. SLDL 2x8LR 24kg. 2HKBS 2x10 12kg, 3x10 16kg. 4x12 Lateral Lunge.
THU: BJJ - Passing DLR with pant grip, punch the underhook vs the DLR hook! A bunch of savage rolls, and I got subbed 3x by a young female purple belt. Ouch. Mobility work 15mins.
FRI: Mobility 15mins. UPPER: BP 531A C4D3 5x2 75kg, 1x87.5kg. KB Row 4x5LR 28kg. Neutral Grip Pullup 5x4.
SAT: REST
SUN: Mobility 15mins. LOWER: Deadlift 531A C1D1 5x5 77.5kg. GS 4x5 28kg. SLDL 1x8LR 24kg.
===
SUMMARY:
Good week of training. Back to BJJ for real and it seems that I have largely retained my skill and bjj-specific fitness. Did a squat and deadlift session, will probably stick with deadlifts as my acl-less right knee got a little twingy after only a really light squat session.
Mobility-wise I am not really seeing huge improvements as yet, but the pain in my left shoulder in the overhead position seems to have abated a little.
13 TO 19 JAN
STRENGTH+ W7/12
===
Keeping strength work the emphasis but not killing myself as I just recovered from a glute/hip injury.
===
MON: BJJ lite session. Mobility 15mins.
TUE: Mobility 15mins. E: 8x3W/1.5R Jump rope. HR avg 120, max 140.
WED: Mobility 15mins. LOWER: SQT 531A C1D1 5x5 75kg. SLDL 2x8LR 24kg. 2HKBS 2x10 12kg, 3x10 16kg. 4x12 Lateral Lunge.
THU: BJJ - Passing DLR with pant grip, punch the underhook vs the DLR hook! A bunch of savage rolls, and I got subbed 3x by a young female purple belt. Ouch. Mobility work 15mins.
FRI: Mobility 15mins. UPPER: BP 531A C4D3 5x2 75kg, 1x87.5kg. KB Row 4x5LR 28kg. Neutral Grip Pullup 5x4.
SAT: REST
SUN: Mobility 15mins. LOWER: Deadlift 531A C1D1 5x5 77.5kg. GS 4x5 28kg. SLDL 1x8LR 24kg.
===
SUMMARY:
Good week of training. Back to BJJ for real and it seems that I have largely retained my skill and bjj-specific fitness. Did a squat and deadlift session, will probably stick with deadlifts as my acl-less right knee got a little twingy after only a really light squat session.
Mobility-wise I am not really seeing huge improvements as yet, but the pain in my left shoulder in the overhead position seems to have abated a little.
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.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
Week 4/2020
20-26 Jan
Strength+ 8/12
MON: BJJ. A few light rolls in the early morning class. Mobility 15mins.
TUE: Mobility 15mins. Upper: Bench Press C5D1 5x5 65kg. KB Rows 2x6LR 28kg. Chinups 1x5, 4x4.
WED: BJJ. Randori class. 4 hard rolls, 2 chill ones. I was in pretty good form today. Mobility Work 15mins.
THU: REST.
FRI: Mobility Work 15mins. Lower: Deadlifts 531A C1D2 4x4 82.5kg. Air squats 2x21. Lunges 2x21 LR. Lateral Lunges 2x20. SLDL 2x17 LR.
SAT: REST
SUN: Mobility Work. E: Jump rope 8x3.5W/1.5R. Avg hr 130, max 168(?!). Session felt a bit rougher than it should.
=====
SUMMARY: Good week of training despite the holiday season here. Left shoulder mobility hasn't really improved very much but will keep plugging at it.
20-26 Jan
Strength+ 8/12
MON: BJJ. A few light rolls in the early morning class. Mobility 15mins.
TUE: Mobility 15mins. Upper: Bench Press C5D1 5x5 65kg. KB Rows 2x6LR 28kg. Chinups 1x5, 4x4.
WED: BJJ. Randori class. 4 hard rolls, 2 chill ones. I was in pretty good form today. Mobility Work 15mins.
THU: REST.
FRI: Mobility Work 15mins. Lower: Deadlifts 531A C1D2 4x4 82.5kg. Air squats 2x21. Lunges 2x21 LR. Lateral Lunges 2x20. SLDL 2x17 LR.
SAT: REST
SUN: Mobility Work. E: Jump rope 8x3.5W/1.5R. Avg hr 130, max 168(?!). Session felt a bit rougher than it should.
=====
SUMMARY: Good week of training despite the holiday season here. Left shoulder mobility hasn't really improved very much but will keep plugging at 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.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
Week 5/2020
27 Jan - 2 Feb
Strength+ 9/12
MON: BJJ. A few light rolls in the early morning class. Mobility 15mins.
TUE: Mobility 15mins. UPPER: Bench Press C5D2 5x3 72.5kg, @82.5kg. Chinups 2x5, 3x4. INJURY: Minor irritation to right elbow. Nothing serious I think.
WED: REST
THU: Mobility 10mins. LOWER: Deadlift 3x3 90kg. 2h Swing 3x10 28kg. Squat 2x21. Lunge 2x21 LR. Lateral Lunge 2x20.
FRI: Mobility 10mins. BJJ - light session, some people staying off mats due to corona virus scare I suppose.
SAT: REST
SUN: Mobility 10mins. UPPER: Bench Press C2D3 5x2 77.5kg, 1@90kg. KB Row 2x9LR 28kg. Pullups 5x2.
=====
SUMMARY: Bench Press feeling strong. I reckon I could have done a triple at 90kg. BJJ was very light this week as a lot of people stayed off the mats and I only got a bunch of white and blues to roll with.
27 Jan - 2 Feb
Strength+ 9/12
MON: BJJ. A few light rolls in the early morning class. Mobility 15mins.
TUE: Mobility 15mins. UPPER: Bench Press C5D2 5x3 72.5kg, @82.5kg. Chinups 2x5, 3x4. INJURY: Minor irritation to right elbow. Nothing serious I think.
WED: REST
THU: Mobility 10mins. LOWER: Deadlift 3x3 90kg. 2h Swing 3x10 28kg. Squat 2x21. Lunge 2x21 LR. Lateral Lunge 2x20.
FRI: Mobility 10mins. BJJ - light session, some people staying off mats due to corona virus scare I suppose.
SAT: REST
SUN: Mobility 10mins. UPPER: Bench Press C2D3 5x2 77.5kg, 1@90kg. KB Row 2x9LR 28kg. Pullups 5x2.
=====
SUMMARY: Bench Press feeling strong. I reckon I could have done a triple at 90kg. BJJ was very light this week as a lot of people stayed off the mats and I only got a bunch of white and blues to roll with.
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.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
Week 6/2020
2-8 Feb 20
Strength Week 10/12
=======
Making some course adjustments:
- am stopping all overhead work that is loaded for now, including pullups/chinups. i am gonna theraband/IYTA the heck out of my shoulders until I can do pullups painlessly again.
- Read about this Niko Niko pace running, which sounds like MAF- effort. Will give it a shot and see if I can maintain endurance without killing my recovery
=======
MON:
AM/ BJJ. Chill rolls today.
AM/ Mobility 10min
EV/ E: 30min Niko Niko run barefoot.
Comments: A bit of irritation in the right knee post run, getting used to the technique I guess.
TUE:
AM/ Mobility 10min
AM/ LOWER: DL 3@80, 82.5kg. 5x10 2hSW 28kg.
EV/ E: Niko Niko 15mins.
WED: REST.
THU:
AM/ Mobility 10min
AM/ UPPER: BP C6D1 5x5 65kg. KB Row 2x10 LR 28kg.
AM/!E Lite: 30min Niko Niko jog.
Practice: 1h pushup, pistols.
FRI:
AM/ BJJ. Turned out to be a light rolling session as many folks off the mats due to the coronavirus scare.
AM/ Mobility 10min.
SAT:
AM/ Mobility 10min
AM/ LOWER: DL 3@87.5, 90, 92.5, 95kg. Bulgarian Split Sq 2x10LR 12kg. 2hSW 3x10 32kg. Lateral Squat 1x20. Squat 2x23.
S: REST.
======
SUMMARY: Training went well this week. The shoulders enjoy the time off OH work. BJJ might take a backseat for a couple weeks as this coronavirus thing is messy - I don’t think it is a huge deal but I am not about to pick a fight with the missus over this (esp if it turns out I’m wrong).
PS. Bulgarian split squats suck.
2-8 Feb 20
Strength Week 10/12
=======
Making some course adjustments:
- am stopping all overhead work that is loaded for now, including pullups/chinups. i am gonna theraband/IYTA the heck out of my shoulders until I can do pullups painlessly again.
- Read about this Niko Niko pace running, which sounds like MAF- effort. Will give it a shot and see if I can maintain endurance without killing my recovery
=======
MON:
AM/ BJJ. Chill rolls today.
AM/ Mobility 10min
EV/ E: 30min Niko Niko run barefoot.
Comments: A bit of irritation in the right knee post run, getting used to the technique I guess.
TUE:
AM/ Mobility 10min
AM/ LOWER: DL 3@80, 82.5kg. 5x10 2hSW 28kg.
EV/ E: Niko Niko 15mins.
WED: REST.
THU:
AM/ Mobility 10min
AM/ UPPER: BP C6D1 5x5 65kg. KB Row 2x10 LR 28kg.
AM/!E Lite: 30min Niko Niko jog.
Practice: 1h pushup, pistols.
FRI:
AM/ BJJ. Turned out to be a light rolling session as many folks off the mats due to the coronavirus scare.
AM/ Mobility 10min.
SAT:
AM/ Mobility 10min
AM/ LOWER: DL 3@87.5, 90, 92.5, 95kg. Bulgarian Split Sq 2x10LR 12kg. 2hSW 3x10 32kg. Lateral Squat 1x20. Squat 2x23.
S: REST.
======
SUMMARY: Training went well this week. The shoulders enjoy the time off OH work. BJJ might take a backseat for a couple weeks as this coronavirus thing is messy - I don’t think it is a huge deal but I am not about to pick a fight with the missus over this (esp if it turns out I’m wrong).
PS. Bulgarian split squats suck.
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.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
Week 7/2020
9-15 Feb 2020
Strength+ w11/12
===
No BJJ for the week. I signed up for a local tournament on 7 March but might skip it if I don't get in enough practice, and if the COVID-19 situation doesn't improve locally.
===
MON:
AM/ Mobility 10min.
AM/ UPPER: BP C6D2 5x3 75kg, 2@85kg. KB Row 3x5 LR 32kg.
EV/ E Lite: 30min Niko Niko jog barefeet.
P: Pistols.
TUE:
EV/ Mobility 10min.
EV/ LOWER. DL 3@87.5, 92.5, 97.5, 102.5kg. 2hSW 3x10 32kg. Bulgarian Squat 2x10LR 16kg. Lateral Lunge 1x20. Squat 1x25.
WED:
EV/ Mobility 10min.
EV/ UPPER: BP C6D3 5x2 80kg, 1@92.5kg. KB Row 3x6LR 32kg. Hangs 90 secs total.
EV/ E Lite: 30m Niko Niko jog poolside
THU: REST
FRI:
AM/ Mobility 10min.
AM/ LOWER: DL 3@97.5, 107.5kg, 112.5kg, 112.5kg. 2hSW 4x6 36kg. Bulgarian Squat 2x10LR 20kg. Lateral Lunge 1x20. Squat 1x30.
SAT: REST.
SUN:
AM/ Mob.
AM/ UPPER: BP C7D1 5/5 67.5kg (easy today, narrower grip). KB Row 3x7LR 32kg.
EV/ E Lite: Niko Niko Treadmill jog up to 7.1kph 50min 111bpm avg hr.
===
SUMMARY: Turned out to be a good week of training strength-wise. Shoulder pain is greatly reduced and ROM is slightly increased, which is hugely encouraging. Bench Pressing with a narrower grip feels good - in terms of strength potential probably lower but seems to place a lot less stress on the shoulders. Bar is still moving quickly on deadlifts, am trying to make sure my form is all good.
9-15 Feb 2020
Strength+ w11/12
===
No BJJ for the week. I signed up for a local tournament on 7 March but might skip it if I don't get in enough practice, and if the COVID-19 situation doesn't improve locally.
===
MON:
AM/ Mobility 10min.
AM/ UPPER: BP C6D2 5x3 75kg, 2@85kg. KB Row 3x5 LR 32kg.
EV/ E Lite: 30min Niko Niko jog barefeet.
P: Pistols.
TUE:
EV/ Mobility 10min.
EV/ LOWER. DL 3@87.5, 92.5, 97.5, 102.5kg. 2hSW 3x10 32kg. Bulgarian Squat 2x10LR 16kg. Lateral Lunge 1x20. Squat 1x25.
WED:
EV/ Mobility 10min.
EV/ UPPER: BP C6D3 5x2 80kg, 1@92.5kg. KB Row 3x6LR 32kg. Hangs 90 secs total.
EV/ E Lite: 30m Niko Niko jog poolside
THU: REST
FRI:
AM/ Mobility 10min.
AM/ LOWER: DL 3@97.5, 107.5kg, 112.5kg, 112.5kg. 2hSW 4x6 36kg. Bulgarian Squat 2x10LR 20kg. Lateral Lunge 1x20. Squat 1x30.
SAT: REST.
SUN:
AM/ Mob.
AM/ UPPER: BP C7D1 5/5 67.5kg (easy today, narrower grip). KB Row 3x7LR 32kg.
EV/ E Lite: Niko Niko Treadmill jog up to 7.1kph 50min 111bpm avg hr.
===
SUMMARY: Turned out to be a good week of training strength-wise. Shoulder pain is greatly reduced and ROM is slightly increased, which is hugely encouraging. Bench Pressing with a narrower grip feels good - in terms of strength potential probably lower but seems to place a lot less stress on the shoulders. Bar is still moving quickly on deadlifts, am trying to make sure my form is all good.
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.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
Week 8/2020
17-23 Feb
Strength w12/12
===
Final week of strength training before testing next week. Still no BJJ as the COVID situation still looks pretty scary (well actually it's not really, but the missus has other thoughts). At this rate I will miss the comp in early March as I don't want to go in too cold.
===
MON.
AM/ Mobility 10m.
EV/ LOWER: DL 3@87.5, 97.5, 107.5, 117.5, 117.5kg. 2hSW 3x8 36kg. BSS 2x8LR 24. Lateral Lunge 1x20. Sq 1x30.
TUE.
AM/ Mobility 10m.
AM/ UPPER: BP C7D2 4/3 77.5, 2@87.5kg. Kb Row 3x8LR 32kg.
EV/ E lite: 45min Niko Niko jog.
WED.
AM/ Mobility 10m.
EV/ LOWER: DL 3@87.5, 97.5, 107.5, 117.5, 122.5, 122.5kg. 2hSW 3x10 36kg. BSS 2x10LR 24kg. Lateral Lunge 1x20. Squat 1x40.
THU.
REST
FRI.
AM/ Mobility 10m.
AM/ UPPER: BP C7D3 4x2 82.5, 1x95kg (RPE 9+). KB Row 3x9LR 32kg.
SAT.
REST
SUN:
AM/ Mobility 10m.
AM/ E lite: 30m Niko Niko run barefoot.
Practice: 1h pushups + pistols + cartwheels.
===
No BJJ = body is pain-free. This is a good feeling but tbh I rather be on the mats and accept a few minor niggles. Why can't I have the best of both worlds? Next week is testing week for Bench Press and Deadlift - on the former I doubt I have a shot at 100kg, 97.5kg is possible I reckon. For deadlift, it will be weird as the heaviest I trained was a 2x3 at 87.5% of my 1RM but who knows, as I seem to have improved my technique and have been doing 2h Swings at 36kg.
17-23 Feb
Strength w12/12
===
Final week of strength training before testing next week. Still no BJJ as the COVID situation still looks pretty scary (well actually it's not really, but the missus has other thoughts). At this rate I will miss the comp in early March as I don't want to go in too cold.
===
MON.
AM/ Mobility 10m.
EV/ LOWER: DL 3@87.5, 97.5, 107.5, 117.5, 117.5kg. 2hSW 3x8 36kg. BSS 2x8LR 24. Lateral Lunge 1x20. Sq 1x30.
TUE.
AM/ Mobility 10m.
AM/ UPPER: BP C7D2 4/3 77.5, 2@87.5kg. Kb Row 3x8LR 32kg.
EV/ E lite: 45min Niko Niko jog.
WED.
AM/ Mobility 10m.
EV/ LOWER: DL 3@87.5, 97.5, 107.5, 117.5, 122.5, 122.5kg. 2hSW 3x10 36kg. BSS 2x10LR 24kg. Lateral Lunge 1x20. Squat 1x40.
THU.
REST
FRI.
AM/ Mobility 10m.
AM/ UPPER: BP C7D3 4x2 82.5, 1x95kg (RPE 9+). KB Row 3x9LR 32kg.
SAT.
REST
SUN:
AM/ Mobility 10m.
AM/ E lite: 30m Niko Niko run barefoot.
Practice: 1h pushups + pistols + cartwheels.
===
No BJJ = body is pain-free. This is a good feeling but tbh I rather be on the mats and accept a few minor niggles. Why can't I have the best of both worlds? Next week is testing week for Bench Press and Deadlift - on the former I doubt I have a shot at 100kg, 97.5kg is possible I reckon. For deadlift, it will be weird as the heaviest I trained was a 2x3 at 87.5% of my 1RM but who knows, as I seem to have improved my technique and have been doing 2h Swings at 36kg.
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.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
Week 9/2020
24 Feb - 2 Mar
Strength Testing week
===
As it says on the tin. Then random stuff after until I start a new block of something, probably a 8 week run focussed block after my BJJ comp on 7th March. 5BX = push/pull/hinge/squat/core type thingy where I just get moving.
===
MON:
AM/ TEST: BP 1x97.5kg (RPE 9.9). DL 1x150kg (felt 8+ rpe, but the 155kg barely budged).
Comments: Very happy with the results. Should have a shot at 100kg on BP within the year, and made an all time best on DL at 150kg. I kinda let the 155kg psych me out I reckon, because 150kg went up easy. Oh well, there is still time to make a new PR for the year.
TUE:
AM/ BJJ. Some Lasso sweeps which I doubt I will use... and a few chill rolls.
AM/ 5BX: 2hSW 1x10 40kg. Sqt 1x40. Pushup 1x30. KB Row 1x10LR 32kg. Crawls. Mobility 10m.
EV/E lite: 30min Niko Niko jog.
WED:
REST.
THU:
Argh. Sore throat, itchy eyes...hay fever or perhaps a super mild version of that COVID-19 thing.
AM/ 5BX: 2hSW 1x10 36kg. GS 2x5 36kg. KBP 3x5LR 12kg. KB Row 1x10LR 32kg.
EV/ TEST: KBP L = 1@28kg ok, failed 1@32kg. KBP R = 1@32kg ok, failed 1@36kg. KBPP L = 1@32, 1@36kg ok. KBPP R = 1@32, 1@36kg ok.
Comments: Another max testing on 1h KB Press and Push Press which I haven't even trained for. Happy with results actually.
FRI.
Ok felt kinda sick today.
AM/ 5BX (Upper focus): KBP 3x5 LR 16kg, KB PP 2x5 LR 16kg. KB Row 3x5 LR 36kg. Sqt 1x40. Broad jumps/Sprint Starts.
SAT.
Just stuffy nose BS now.
AM/ E Lite. Elliptical 200 cals relaxed. 5BX:
AM/ Calisthenic Circuit A. 20 sqts. 10 sec pullup hang. 10 Pushups. 10 V Ups. 10 Sprawls. 10 Reverse Snow Angels. Just 1 rd for testing. AM/ E (speed). 1.6k 7:34, 147bpm ahr. Pretty tough effort. 12.8kph?
SUN:
REST.
===
Good results on the max testing, and I feel pretty strong/fit except I ended the week with a bout of manflu. Hopefully it clears up by next week as I have a BJJ comp next weekend.
24 Feb - 2 Mar
Strength Testing week
===
As it says on the tin. Then random stuff after until I start a new block of something, probably a 8 week run focussed block after my BJJ comp on 7th March. 5BX = push/pull/hinge/squat/core type thingy where I just get moving.
===
MON:
AM/ TEST: BP 1x97.5kg (RPE 9.9). DL 1x150kg (felt 8+ rpe, but the 155kg barely budged).
Comments: Very happy with the results. Should have a shot at 100kg on BP within the year, and made an all time best on DL at 150kg. I kinda let the 155kg psych me out I reckon, because 150kg went up easy. Oh well, there is still time to make a new PR for the year.
TUE:
AM/ BJJ. Some Lasso sweeps which I doubt I will use... and a few chill rolls.
AM/ 5BX: 2hSW 1x10 40kg. Sqt 1x40. Pushup 1x30. KB Row 1x10LR 32kg. Crawls. Mobility 10m.
EV/E lite: 30min Niko Niko jog.
WED:
REST.
THU:
Argh. Sore throat, itchy eyes...hay fever or perhaps a super mild version of that COVID-19 thing.
AM/ 5BX: 2hSW 1x10 36kg. GS 2x5 36kg. KBP 3x5LR 12kg. KB Row 1x10LR 32kg.
EV/ TEST: KBP L = 1@28kg ok, failed 1@32kg. KBP R = 1@32kg ok, failed 1@36kg. KBPP L = 1@32, 1@36kg ok. KBPP R = 1@32, 1@36kg ok.
Comments: Another max testing on 1h KB Press and Push Press which I haven't even trained for. Happy with results actually.
FRI.
Ok felt kinda sick today.
AM/ 5BX (Upper focus): KBP 3x5 LR 16kg, KB PP 2x5 LR 16kg. KB Row 3x5 LR 36kg. Sqt 1x40. Broad jumps/Sprint Starts.
SAT.
Just stuffy nose BS now.
AM/ E Lite. Elliptical 200 cals relaxed. 5BX:
AM/ Calisthenic Circuit A. 20 sqts. 10 sec pullup hang. 10 Pushups. 10 V Ups. 10 Sprawls. 10 Reverse Snow Angels. Just 1 rd for testing. AM/ E (speed). 1.6k 7:34, 147bpm ahr. Pretty tough effort. 12.8kph?
SUN:
REST.
===
Good results on the max testing, and I feel pretty strong/fit except I ended the week with a bout of manflu. Hopefully it clears up by next week as I have a BJJ comp next weekend.
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.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
Week 10/2020
2-8 Mar
Pre-comp prep
===
Nothing super taxing, have a BJJ comp on saturday and starting the week with some residual man-flu.
===
MON:
5BX GTG style (stay at home).
TUES:
5BX GTG style (at the office, so sans pull-ups).
WED:
W: 5BX circuit.
E lite: 4.8k MAF run 34:17. 137bpm.
THU: REST
FRI:
BJJ. Peruvian necktie vs turtle was technique of day. Then 4 rounds of 6min standup rolling. I felt really sharp today!
SAT:
BJJ comp: had 2 fights in a 3 man round robin division (purple, u76kg, masters 2 as there were no higher masters division on offer). Did well overall, won my first fight prettily then got caught in a closed guard and lost by a sweep to mount...sigh. Still, this was a low pressure tournament and I ended up enjoying it a lot.
SUN: REST.
===
Key: 5BX = calisthenics, pushups, pullups, situps, squats, lunges, etc and their variations.
===
SUMMARY: Great week of training, BJJ and BJJ competition really. Next week I start on a 8 week E block to clock a result for my annual Cooper's Test.
2-8 Mar
Pre-comp prep
===
Nothing super taxing, have a BJJ comp on saturday and starting the week with some residual man-flu.
===
MON:
5BX GTG style (stay at home).
TUES:
5BX GTG style (at the office, so sans pull-ups).
WED:
W: 5BX circuit.
E lite: 4.8k MAF run 34:17. 137bpm.
THU: REST
FRI:
BJJ. Peruvian necktie vs turtle was technique of day. Then 4 rounds of 6min standup rolling. I felt really sharp today!
SAT:
BJJ comp: had 2 fights in a 3 man round robin division (purple, u76kg, masters 2 as there were no higher masters division on offer). Did well overall, won my first fight prettily then got caught in a closed guard and lost by a sweep to mount...sigh. Still, this was a low pressure tournament and I ended up enjoying it a lot.
SUN: REST.
===
Key: 5BX = calisthenics, pushups, pullups, situps, squats, lunges, etc and their variations.
===
SUMMARY: Great week of training, BJJ and BJJ competition really. Next week I start on a 8 week E block to clock a result for my annual Cooper's Test.
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.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
Week 11/2020
Mar 9-15
Endurance 1/8
===
The aim of this 8 week block is to clock a Cooper's test result by the end of it that isn't totally embarrassing. My 2019 best was 10:46 which is in theory good for my age and great on a cohort basis... but demand more of yourself! I hope to clock 10:16-30 range.
===
MON:
E: 4.8k MAF Run. 33:08, 134 average HR.
SE: 3x20 squats, 3x5 pullups, 3x10 pushups, 3x10 V-Ups, 3x10 Sprawls, 3x10 Reverse Snow Angels. No rest in between exercises, only brief pause between sets. This is not as easy as it looks.
TUE:
BJJ: Super tough rolls from standing. I am shattered by this session. Wasn't very sharp today either. The crap day at work probably didn't help.
WED:
REST
THU:
E: 4.8k MAF Run. 33:14, 134 average HR.
FRI:
REST
SAT:
E: 4x800m repeats (8min blocks). I took it only 70-80pct effort for the first couple blocks, then went for target pace in the last 2.
SE: 3x8 Diamond Pushups, 3x5 Pullups, 3x10 Inc Rows, 3x20 Jumping Lunges, 3x1m plank, 3x10 Sprawls.
PWR: 7x10 2hSW 36kg
SUN:
SE: 3x5 LR Pistols, 3x5 LR 1h Pushups, 3x5 Clap Pushups, 3x5 Pullups, 3x20 Sprawls, 3x5 LR Sit-thrus. This circuit was deadly.
===
SUMMARY: Not a bad week of training. I am taking time off BJJ for the next 4 weeks as I do my social responsibility - while I am not in the high risk category I do visit my elderly grandparents and stuff like that.
Mar 9-15
Endurance 1/8
===
The aim of this 8 week block is to clock a Cooper's test result by the end of it that isn't totally embarrassing. My 2019 best was 10:46 which is in theory good for my age and great on a cohort basis... but demand more of yourself! I hope to clock 10:16-30 range.
===
MON:
E: 4.8k MAF Run. 33:08, 134 average HR.
SE: 3x20 squats, 3x5 pullups, 3x10 pushups, 3x10 V-Ups, 3x10 Sprawls, 3x10 Reverse Snow Angels. No rest in between exercises, only brief pause between sets. This is not as easy as it looks.
TUE:
BJJ: Super tough rolls from standing. I am shattered by this session. Wasn't very sharp today either. The crap day at work probably didn't help.
WED:
REST
THU:
E: 4.8k MAF Run. 33:14, 134 average HR.
FRI:
REST
SAT:
E: 4x800m repeats (8min blocks). I took it only 70-80pct effort for the first couple blocks, then went for target pace in the last 2.
SE: 3x8 Diamond Pushups, 3x5 Pullups, 3x10 Inc Rows, 3x20 Jumping Lunges, 3x1m plank, 3x10 Sprawls.
PWR: 7x10 2hSW 36kg
SUN:
SE: 3x5 LR Pistols, 3x5 LR 1h Pushups, 3x5 Clap Pushups, 3x5 Pullups, 3x20 Sprawls, 3x5 LR Sit-thrus. This circuit was deadly.
===
SUMMARY: Not a bad week of training. I am taking time off BJJ for the next 4 weeks as I do my social responsibility - while I am not in the high risk category I do visit my elderly grandparents and stuff like that.
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.
It's what you know for sure that just ain’t so.