Boon’s Training Notebook

[godjira1]

-w9/21, 1-7 mar, mixed-

M: FB + E
Sqt 120 1x6, 1x5, 1x4 (d)
OHP 47.5 1x10, 1x8, 1x7 (d)
PU 2x9 (d) =
E: 10k jog 5:35/km tempo. 55:50, 164ahr. Crazy hot at 32deg C. (d)
Calorie Balance: -200 (d)
Remarks: 6x120kg Squat was tough but not crazily so. It is an all time rep max at 120kg so I’m happy with it.

T: PU + E lite
PU 1x10, 1x10 (d) =
E lite: 8 x 3min on/1min off jump rope (d)
E lite 2: 2 x 12min YT Cardio Circuits (d)
Calorie Balance: -200 (d)

W: FB + HIC
BP 85 1x6, 1x5, 1x4 (d)
DL 130 1x6, 2x3 (d)
Box Jumps up to 85cm (d)
2hS 1x10 28kg, 4x10 32kg (d)
HIC: 1x30min YT HIIT (d)
Calorie Balance: -100 (d)
Remarks: Made all time rep maxes at 85kg BP (was hard), at 130kg DL (was easy). Happy with the way I am training this year.

T: UPPER
PU 2x7 (d)
OHP 50 1x8, 3x4
Calorie Balance: -200 (d)

F: REST
Calorie Balance: -300 (d)

S: BJJ + E lite
BJJ 1.5h
E Lite: 6 x 3min on/2min off jump rope. Easy session.
Calorie Balance: -200 (d)

S: REST
Calorie Balance: flat (d). Mini cheat day.

REMARKS: After going thru 3 cycles in 4 lifts (Sq, DL, OHP and BP), I have decided on a few things. Squats are no fun for me, I can do them but just can’t seem to get excited. My left shoulder also gets bothered by it. Will do zerchers (a first for me) or front squats from here. OHP - with the barbell this hurts my shoulders. I am replace the press with KB versions. As for cardio, the weather has become ridiculously warm so running is probably off the cards unless I can go real early (or late). Jump rope will have to do.

[godjira1]

-w10/21, 8-14 mar, mixed-

M: FB + BJJ
Zercher Sq 5s up to 60kg (d)
1h KBPP 5x5/5 20kg (d)
BJJ. Very unfortunately I injured my right ankle today in the very last roll defending a sweep, where I rolled over my ankle awkwardly. Can’t place much weight on it but let’s see what happens.
Calorie Balance: -600 (d)

T: REST
Remarks: Enforced rest. On muscle relaxants and pain killers. Will be off BJJ for 2 weeks. Swelling is minimal in the ankle but hurts like #%^*.
Calorie Balance: +700 (big cheat day).

W: FB
BP 75 1x10, 1x8, 1x7 (d)
2hS 10x10 36kg (d)
5x1min wall sits (d)
Calorie Balance: -500 (d)

T: FB lite
PU 5x7 (d)
5x1min wall sits (d)
Calorie Balance: -300 (d)

F: FB lite
1h KB PP 2x5/5 20, 3x5/5 24kg. (d)
2h KBS 10x10 36kg (d)
Calorie Balance: -200 (d)

S: REST
Calorie Balance: flat (d)

S: E lite
E lite: 30min jog/walk. (d)
Calorie Balance: flat (d)
Remark: Ankle is still far from 100pct but I can jog slowly for a bit now, and walking is quite ok. Nonetheless end range of ankle mobility severely curtailed still. Be patient, it will be a 2-3 week affair at least.

SUMMARY: Replaced squat with zercher squats. Will start light as I’m learning. Also, ankle got busted on Monday BJJ, so will be off BJJ and stuff like jump rope, hard runs etc for a few weeks.

[godjira1]

-w11/21, 15-21 mar, mixed-

M: FB + E lite
Zercher Sq 5s up to 65kg (d)
BP 1x8, 2x6 80kg (d)
E lite: 50min walk/jog. Was meant to be 60 but some pain in ankle started to surface so decided to truncate.
Calorie Balance: -600 (d)

T: UPPER + E lite
PU 2x8, 1x7 (d)
Inc Row 2x12 (d)
Dips 2x12 (d)
Situps 2x40 (d)
1h pushups/pistols practice (d)
E lite: 40min elliptical (d)
Calorie Balance: -400 (d)

W: FB
1h KBPP 5x5/5 24kg (d)
DL 1x10, 2x5 115kg (d)
2hS 5x10 36kg (d)
Remarks: Ankle felt more sore than last couple days. Did I get ankle locked while asleep?
Calorie Balance: flat (d)

T: UPPER
BP 1x6, 1x5, 1x4 85kg (d)
PU 2x10 (d)
Calorie Balance: flat (d)

F: REST
Calorie Balance: flat (d)

S: E lite
E lite: 30 x 1min on/1 min off jump rope. (d)
Calorie Balance: flat (d)
Remarks: ankle was a bit sore but tolerable after the jump rope. Hopefully it mends quick and I can use this as my main E modality for a while as it seems a lot less jarring than jogging.

S: E lite
E lite: 20 x 1.5min on/1min off jump rope (d)
Calorie Balance: -300 (d)

SUMMARY: Ankle on the mend but not ready for bjj. 2 more weeks I reckon.

[godjira1]

-w12/21, 22-28 mar, mixed-

M: FB + E lite
Zercher Sq 5s up to 70kg (d)
Pushups 3x30 (d)
2h KBS 5x10 36kg (d)
E lite: 8k jog/walk. Still twingy at the ankle but definitely better than last week. (d)
Calorie Balance: -200 (d)

T: UPPER + E lite
PU 2x8, 1x7 (d)
Dips 2x15 (d)
Situps 2x40 (d)
1h pushups/pistols practice (d)
E lite: 50min chill jog (d)
Calorie Balance: -100 (d)

W: FB
1h KBPP 4x5/5 24, 1x5/5 28 (d)
DL 1x8, 2x4 125kg
Calorie Balance: -300 (d)

T: UPPER + E lite
BP 1x10, 1x8, 1x7 77.5kg (d)
PU 2x10 (d)
E lite: 6k chill jog (d)
Calorie Balance: -300 (d)
Remarks: The ankle did NOT feel good today.

F: REST
Calorie Balance: flat (d)

S: FB + E lite
Zercher Sq 5s up to 75kg (d)
1h KBPP 3x5/5 24kg, 2x5/5 28kg. (d)
E lite: 20 x 2.5min on/1min off Jump rope (d)
Calorie Balance: flat (d)

S: REST
Calorie Balance: -300 (d)

[godjira1]

-w13/21, 29mar-4apr, mixed-

M: UPPER + E lite
PU 1x7, 2x8 (d)
1h KBPP 2x5/5 24kg, 3x5/5 28kg (d)
Situps 1x40 (d)
1h Pushup/Pistol practice (d)
E lite: 6km chill jog (d)
Remarks: Right ankle felt a lil’ sore today.
Calorie Balance: -300 (d)

M: FB + E lite
Zercher Sq 5s up to 80kg (d)
BP 1x8, 2x6 82.5kg (d)
2h KBS 6x10 36kg (d)
E lite: 10x 3min on/1min off jump rope (d)
Calorie Balance: -300 (d)

W: FB
TGU. Light weights for shoulder mob. 4x1/1 12kg, 1x1/1 20kg.
DL 1x6, 2x3 132.5kg (d)
Remarks: very odd, TGUs require ankle mobility! That was the hardest part of the TGUs today.
Calorie Balance: -200 (d)

T: UPPER + E lite
BP 1x6, 1x5, 1x4 87.5kg (d)
PU 2x11 (d)
E lite: 20m running drills. 3k 4/1 run walk. (d)
Remarks: Ankle starts to hurt once I approach sprint speed. Not ready for sprinting but I can feel it is much better than before.
Calorie Balance: -300 (d)

F: REST
Calorie Balance: flat (d)

S: FB + BJJ + E lite
Zercher Sq 5s up to 87.5kg
BJJ: 6x5min chill rolls with the wife. (d)
E lite: 30min chill jog (d)
Calorie Balance: flat (d)

S: REST
Calorie Balance: flat (d)

SUMMARY: Injury: ankle still doesn’t have full mobility. Skill: BJJ is abit awkward as I don’t have the confidence to resist sweeps but it will get better. Strength: made rep maxes on BP and DL. Next block should hopefully see some PRs. Endurance: in holding mode for this aspect.

[godjira1]

-w14/21, 5-11apr, mixed-

M: UPPER + E lite
PU 15x2 in 15min. Easy (d)
1KBPP 1x5/5 24kg, 4x5/5 28kg (d)
Situps 2x40 (d)
1h Pushup/Pistol practice (d)
E lite 1: 8k jog. (d)
E lite 2: 2k jog. (d)
Calorie Balance: -300 (d)

M: FB + E lite
Zercher Sq 5s up to 92.5kg (d)
BP 1x10, 8, 7 80kg (d)
2h KBS 7x10 36kg (d)
Situps 1x50. Ok I suck at this. (d)
E lite: 3k MAF jog (d)
Remarks: Matched my FS 5RM on Zerchers. Zerchers are easier than Front Sq at the same weight for me.
Calorie Balance: -100 (d)

W: FB
TGU. Mobility focus. 1x1/1 12kg, 4x 1/1 20kg. (d)
DL 1x10, 2x5 120kg (d)
Remarks: TGUs were better today. DLs are just harder in the morning.
Calorie Balance: -100 (d)

T: UPPER + E lite
1KBPP 1x5/5 24kg, 3x5/5 28kg (7)
PU 10x3 in 15min (6+)
Situps 2x40 (8)
E lite: 2h ruck 6kg (6)
Pwr: 12x10m, 5x20m sprints (d)
Remarks: Still mentally ginger over the ankle injury but apart from one small twinge, it felt solid on 80-90pct effort sprints today. Very happy with this.
Calorie Balance: -300 (d)

F: REST
Calorie Balance: -300 (d)

S: UPPER + BJJ
BJJ. (d)
BP 1x8, 2x6 85kg (7+)
Calorie Balance: flat (d)

S: REST
Calorie Balance: flat (d)

SUMMARY: +: New rep maxes on BP and DL. Sprints went pretty well, ankle is 90% healed I estimate. BJJ - didn’t go hard (don’t think I am ready) but the injury free session was a win in my book.

[godjira1]

-w15/21, 12-18apr, mixed-

M: FB + E lite
KB Sq 28kg 10x5 15min (6)
PU 16x2 15min. (7)
1KBPP 1x5/5 24, 3x5/5 28, 1x5/5 32kg in 15min (8)
Situps 1x50 (8)
E lite: 6k chill jog (6+)
Calorie Balance: -300 (d)

T: FB + E lite
DL 1x8, 2x4 127.5kg (9)
BP 1x6, 3x3 90kg (9)
Situps 1x50 (8)
E lite: 3x12min YT cardio circuit (7)
Calorie Balance: -200 (d)
Remarks: BP 6x90kg is an all time E1RM so very happy with that. DL 8x127.5kg was a tough set - hard to keep focus on the setup all the way thru.

W: FB + E
TGU. Mobility focus. 1x1/1 24kg, 4x 1/1 20kg 15min (6)
2h KBS 8x10 36kg 15min (6)
Zercher Sq 5s up to 97.5kg (8+)
E: 8k jog (6+)
Calorie Balance: -300 (d)
Remarks: Ankle is mostly healed but it will suddenly twinge in an unpredictable manner during a run which is quite disconcerting. Will have to monitor.

T: UPPER + E lite
1KBPP 1x5/5 24, 2x5/5 28, 1x2/2, 1x5/5 32kg 15min (7)
PU hangs 2x flexed, 2x straight, 0.5m on/off (9!)
PU hangs 1x flexed, 1x straight, 0.5m on/1m off. (8)
Situps 1x50 (7+)
E lite: 1h treadmill walk 10kg (406 calories) (7)
Calorie Balance: +200 (eeks)
Remarks: Back to rucking for E for a couple sessions to let the injured ankle recover better. Did pullup hangs/holds rather than pullups today as elbows are a lil achy but they were much harder than I expected!

F: REST
Calorie Balance: -300 (d)

S: FB + BJJ
BJJ <cancelled... crazy rains and flooded roads>
Calisthenics thru the day: Pushups 300
Jump Lunge 150
Air Squats 150
Situps 300
Supermans 150
Drinking Birds 150
Jumping Jacks 400
Calorie Balance: -300 (d)

S: REST
Calorie Balance: flat (d)

SUMMARY: good week of training with all time PR on BP. Pity about the skipped bjj session this week. Also, the ankle is taking forever to heal - it’s annoying that I cannot reliably predict when it will give me the “twinge”.

[godjira1]

-w16/21, 19-25apr, mixed-

M: FB + E
AM: Kettlebell FB
RFESS 28kg 6x5/5 10min (6)
1KBPP 1x5/5 24, 2x5/5 28, 1x3/3, 1x5/5 32kg 15min (7+)
PM: Run & Pull
E: 10k jog (7+)
PU 17x2 15min (7)
BONUS:
5x10/10 Stepups to 50cm bench. No rest. (7)
Calorie Balance: -200 (d)

T: FB + E lite
AM: PTTP
BP 1x10, 3x5 80kg (8+)
DL 1x6, 2x3 135kg (8+)
PM: Run & Core
E lite: 5k MAF 32:54. (7)
Situps 1x50 (7)
Calorie Balance: -300 (d)
Remarks: all time E1RM PR in DL! Probably had 1 more rep in me.

W: FB
AM: S+S
TGU. 2x1/1 24kg, 3x1/1 20kg 15min (6+)
2hSW 10x10 36kg 15min (8+)
PM: Zerchers
Zercher Sq 5s to 100kg - all time PR.
BONUS: 45min bike commuting today.
Calorie Balance: -300 (d)

T: FB + E lite
PM: Run + Bodyweight
1h Pushup, Pistol Practice
PU AMRAP 1PU, 0.5min hold, 1.5min rest. Did 3+ sets. (9+)
Situps 2x50 (8)
Parallel Dips 1x20 (8+)
Jump Lunges 1x30 (7)
Pushups 1x50 (8+)
Tuck Jump 2x10 (8)
Inc Rows 1x20 (8+)
E lite: 30min niko niko jog
Calorie Balance: -300 (d).
Remarks: Worked closer to muscle failure than I usually do with barbell or KB! The jog was a failure as my ankle really flared up today for some reason. Will have to ice it tonight.

F: REST
Calorie Balance: -200 (d)

S: BJJ
NOON: Fight club
BJJ
Calorie Balance: -100 (d)

S: REST
Calorie Balance: +300 (d)
Remarks: Cheat day

SUMMARY: decent week of training. Ankle is not as well recovered as I thought, need to continue rehab work.

[godjira1]

-w17/21, 26apr-2may, deload-

M: FB + E
AM: Kettlebell FB
RFESS 32kg 6x5/5 10min (6+)
1KBPP 1x1/1, 2/2, 3/3, 4/4, 5/5 32kg 15min (7)
PM: Run & Pull
E: 10k MAF 1:08:27 (7)
PU 18x2 15min (7)
Calorie Balance: -300 (d)

T: FB + E lite
AM: PTTP
BP 1x6, 3x4 87.5kg (8+)
DL 1x9, 1x5 122.5kg (8+)
PM: Run & BWT6
E lite 1: 3km NNR Treadmill. (6+)
E lite 2: 3k NNR. (6+).
BWT6. 3 rounds, no focus exercise today.
Calorie Balance: -300 (d)
Remarks: Just didn’t feel it for BP today so just did min reps. DL were bad today too, I managed the workout but they just feel heavy in the morning. I truncated the last set as lower back felt a lil off. In the afternoon I did some bodyweight work and v light jogging and felt much better.

W: FB + E lite
AM: BWT6
BWT6. 2 rd, no focus ex. (7)
PM: BWT6 + E lite
BWT6. 1 rd, no focus ex. (7)
E lite. 4k NNR Treadmill. 32:34. 131ahr. (6+)
Calorie Balance: -300 (d)

T: FB
AM: BWT6
BWT6. 2 rds, no focus ex. Mobility centric (6)
Calorie Balance: +200. Cheat day.

F: E
E: 4h cycling
Calorie Balance: -100 (d).

S: REST
Calorie Balance: flat (d)

S: REST
Calorie Balance: -100 (d)

*BWT 6 = Bodyweight 6 = Push, Pull, Squat, Extension, Flexion, Locomotion.

SUMMARY: I just felt crap on Tues morning and did not feel like lifting. While I went thru that session anyway, I decided to adjust the rest of the week to really emphasize bodyweight & mobility.

[godjira1]

-w18/21, 3-9may, mixed-

MON: BJJ + E lite
AM: BJJ
BJJ. Chill session with 3 light rolls. <7>
PM: BWT + E lite
50min bike commute <6>
15min chill jog on turf <6>
BWT6 light effort <5>
Pullups fat grip bars 8/8/6. <7>
Calorie Bal: -700 (!)
Remarks: great day of phy activity. Felt good and not burnt out at end of day.

TUE: FB + E lite
AM: 1 lift
DL 1x7, 1x3@132.5kg
PM: E lite
E lite: 6x4m/1m jump rope <7+>
GTG: BWT6 <5>
Calorie Balance: -300 (d)

WED: FB
AM: 3 lifts
BP 1x5/3/2@92.5kg <8>
Zercher Sq 1x5/3/2@102.5kg <8>
1h KBPP 5/5@28, 32kg. 1/1@36kg. <7>
GTG: BWT6 <5>
Remarks: New all-time PR 5RM on BP and Zercher Sq. 1h KBPP@36kg was surprisingly ok too.
Calorie Balance: -300 (d)

THU: REST/RECOVERY
AM: Yoga
30min on phone app. Wow this actually kicked my ass in a way. My flexibility isn’t as good as I thought. <6+>
Calorie Balance: -300 (d)

FRI: BJJ + MOB
AM: BJJ
BJJ - great session before the gym gets locked down again for the rest of the month. Damn COVID. <7+>
AM: Yoga
30min light Yoga for mobility. <5+>
Calorie Balance: -300 (d)

SAT: E lite + FB
AM: PPS
BP 1s up to 102.5kg. <9>
Pullups 4x7 <7>
Squats 10kg vest 10x30 <7+>
PM: E lite
E lite: 90min park relaxed jog walk
Calories balance: flat (d)
Remarks: BP was good and disappointing at same time - I just couldn’t get 105kg past the sticking point (was pretty damn close). So no new PR 1RM for me.

SUN: REST/RECOVERY
Calorie Balance: flat (d)

SUMMARY: Put in a fair bit of yoga as I realised my flexibility/mobility has really gone backwards the last 4+ months. Also phasing out lifting to start on a 6-8 week endurance/bodyweight/mobility block. Made new PR 5RM on BP for the last 4 months worth of training and ok with that though mildly disappointed that I failed to make a new 1RM.