Week of February 26, 2018 to March 4, 2018
Monday, February 26, 2018
Operator I/A, Wave 3, Session 3/9 (75%)
Squat: 200x3x5
Bench: 170x3x5
BB C&P: 100x3x5
PU: 3x5
Tuesday, February 27, 2018
Off
Wednesday, February 28, 2018
BJJ: disappointed with my performance, felt very sluggish and low energy. Need to increase my conditioning. I'm going to add short conditioning sessions after my lifting if time permits.
Thursday, March 1, 2018
Operator I/A, Wave 3, Session 4/9 (80%)
Squat: 212.5x3x5
Bench: 182.5x3x5
BB C&P: 95x3x5
PU: 3x5
Then: run 15 minutes
Notes: had to reduce training max on BB C&P
Friday, March 2, 2018
Off
Saturday, March 3, 2018
Operator I/A, Wave 3, Session 5/9 (80%)
Squat: 212.5x3x5
Bench: 182.5x3x5
BB C&P: 95x3x5
PU: 3x5
Then: bike 15 minutes, lvl 4
Sunday, March 4, 2018
Run 3 miles, ~11:02 min/mile
Tom's Training Log
Re: Tom's Training Log
Half guard changed my life.godjira1 wrote:Time spent in improving HG and HG Top is imho the best bang for buck in BJJ, esp for older folk. It just comes up all the time. HGB: be aggressive and keep off your back (think 1 ear on the ground) and try to get low (head to hip).
HGT: flatten with crossface and/or far-side overhook as a first solution.
Re: Tom's Training Log
I'm beginning to agree!J-Madd wrote:Half guard changed my life.godjira1 wrote:Time spent in improving HG and HG Top is imho the best bang for buck in BJJ, esp for older folk. It just comes up all the time. HGB: be aggressive and keep off your back (think 1 ear on the ground) and try to get low (head to hip).
HGT: flatten with crossface and/or far-side overhook as a first solution.
Re: Tom's Training Log
Week of March 5, 2018 to March 11, 2018
Monday, March 5, 2018
Operator I/A, Wave 3, Session 6/9 (80%)
Squat: 212.5x3x5
Bench: 182.5x3x5
Deadlift: 275x5
Notes: I rushed through this workout with minimal rest periods because I had to pick up one of my boys from BJJ. I ended up tweaking my left shoulder when benching. Not good.
Tuesday, March 6, 2018
Run 3 miles @ 11:11 min/mi.
Wednesday, March 7, 2018
Rest
Thursday, March 8, 2018
Rest my shoulder - it's making a cracking noise when I lift it, but no pain
Friday, March 9, 2018
BJJ - decided to give it a go even though I was worried about my shoulder. No issues with the shoulder whatsoever. Warmed up with kimuras, arm locks and triangles. I can only do them from the right side, so I need to work on the left side with my son on off days. 3 rolls where I did ok I guess, but I was in a defensive position more than I'd like. Still, they couldn't tap me (except for the 240 lb. purple belt) so I guess that's progress. Note: buy a mouthpiece. this is the second time I was inadvertently hit in the teeth hard and it's only a matter of time until something bad happens.
Saturday, March 10, 2018
Run 3.3 miles @ 11:00 min/mi.
Sunday, March 11, 2018
Operator I/A, Wave 3, Session 7/9 (85%)
Squat: 225x3x3
Bench: 195x3x3
PU: 3x3
Notes: Shoulder felt good, no pain. In fact, bench felt light. Squats felt heavy, but that usually happens when I run the day before squats. Dropping C&P, it makes the workouts too long and it may have contributed to the shoulder issue.
Monday, March 5, 2018
Operator I/A, Wave 3, Session 6/9 (80%)
Squat: 212.5x3x5
Bench: 182.5x3x5
Deadlift: 275x5
Notes: I rushed through this workout with minimal rest periods because I had to pick up one of my boys from BJJ. I ended up tweaking my left shoulder when benching. Not good.
Tuesday, March 6, 2018
Run 3 miles @ 11:11 min/mi.
Wednesday, March 7, 2018
Rest
Thursday, March 8, 2018
Rest my shoulder - it's making a cracking noise when I lift it, but no pain
Friday, March 9, 2018
BJJ - decided to give it a go even though I was worried about my shoulder. No issues with the shoulder whatsoever. Warmed up with kimuras, arm locks and triangles. I can only do them from the right side, so I need to work on the left side with my son on off days. 3 rolls where I did ok I guess, but I was in a defensive position more than I'd like. Still, they couldn't tap me (except for the 240 lb. purple belt) so I guess that's progress. Note: buy a mouthpiece. this is the second time I was inadvertently hit in the teeth hard and it's only a matter of time until something bad happens.
Saturday, March 10, 2018
Run 3.3 miles @ 11:00 min/mi.
Sunday, March 11, 2018
Operator I/A, Wave 3, Session 7/9 (85%)
Squat: 225x3x3
Bench: 195x3x3
PU: 3x3
Notes: Shoulder felt good, no pain. In fact, bench felt light. Squats felt heavy, but that usually happens when I run the day before squats. Dropping C&P, it makes the workouts too long and it may have contributed to the shoulder issue.
Re: Tom's Training Log
Week of March 12, 2018 to March 18, 2018
Monday, March 12, 2018
Run 3 miles 10:37 min/mi.
Tuesday, March 13, 2018
BJJ: fun session, learned a simple choke that I think I could use, don't know what it's called. From sitting back, put both hands high on opponent's left collar, my right hand higher. Then kick his left knee out and as he falls forward, switch your hands so my left wrist is choking him directly on his throat. It's hard to explain, but seems very effective. Everyone in class was coughing when practicing because it takes hardly any pressure and you get a really quick tap. Then 2x5 min rolls.
Wednesday, March 14, 2018
Rest
Thursday, March 15, 2018
Operator I/A, Wave 3, Session 8/9 (85%)
Squat: 225x3x3
Bench: 195x3x3
PU: 3x3
Friday, March 16, 2018
BJJ: After a short warm up, 3 min rounds against everyone in the class, so probably about 7 rolls or 8 rolls with rest only after every fourth roll. As the session went on and I grew more and more tired, started getting tapped more and more. It was pretty cool though and something different as I ended up rolling with higher belts I rarely go against.
Saturday, March 17, 2018
Rest - flexed today, very beat up from yesterday
Sunday, March 18, 2018
Operator I/A, Wave 3, Session 9/9 (90%)
Squat: 240x3x3
Bench: 205x3x2
Dead: 305x2
Monday, March 12, 2018
Run 3 miles 10:37 min/mi.
Tuesday, March 13, 2018
BJJ: fun session, learned a simple choke that I think I could use, don't know what it's called. From sitting back, put both hands high on opponent's left collar, my right hand higher. Then kick his left knee out and as he falls forward, switch your hands so my left wrist is choking him directly on his throat. It's hard to explain, but seems very effective. Everyone in class was coughing when practicing because it takes hardly any pressure and you get a really quick tap. Then 2x5 min rolls.
Wednesday, March 14, 2018
Rest
Thursday, March 15, 2018
Operator I/A, Wave 3, Session 8/9 (85%)
Squat: 225x3x3
Bench: 195x3x3
PU: 3x3
Friday, March 16, 2018
BJJ: After a short warm up, 3 min rounds against everyone in the class, so probably about 7 rolls or 8 rolls with rest only after every fourth roll. As the session went on and I grew more and more tired, started getting tapped more and more. It was pretty cool though and something different as I ended up rolling with higher belts I rarely go against.
Saturday, March 17, 2018
Rest - flexed today, very beat up from yesterday
Sunday, March 18, 2018
Operator I/A, Wave 3, Session 9/9 (90%)
Squat: 240x3x3
Bench: 205x3x2
Dead: 305x2
Last edited by Tom28 on Tue Apr 03, 2018 9:05 pm, edited 1 time in total.
Re: Tom's Training Log
Recovery Week - No Barbells
Monday, March 19, 2018
Run 3 miles @ ~10:30 min/mile
Tuesday, March 20, 2018
Alpha SE Circuit
2 handed KB swings (using 45 lb. plate) x 10
push-ups x 10
goblet squats (20 lb. DB) x 10
inverted rows x 10
RDL (65 lb.) x 10
30 sec rest between exercises, 3 min rest between circuits, 3 total circuits
Wednesday, March 21, 2018
Rest
Thursday, March 22, 2018
Stationary bike: 30 min, level 4
Push-ups: 4x15
Chins: 4x5
Dips: 4x5
Friday, March 23, 2018
BJJ: 3x6 min rolls, a bit of instruction on passing closed guard which was helpful.
Saturday, March 24, 2018
Run 3 miles @ 10:26 min/mile
Sunday, March 25, 2018
Stationary bike: 30 min, level 4
Monday, March 19, 2018
Run 3 miles @ ~10:30 min/mile
Tuesday, March 20, 2018
Alpha SE Circuit
2 handed KB swings (using 45 lb. plate) x 10
push-ups x 10
goblet squats (20 lb. DB) x 10
inverted rows x 10
RDL (65 lb.) x 10
30 sec rest between exercises, 3 min rest between circuits, 3 total circuits
Wednesday, March 21, 2018
Rest
Thursday, March 22, 2018
Stationary bike: 30 min, level 4
Push-ups: 4x15
Chins: 4x5
Dips: 4x5
Friday, March 23, 2018
BJJ: 3x6 min rolls, a bit of instruction on passing closed guard which was helpful.
Saturday, March 24, 2018
Run 3 miles @ 10:26 min/mile
Sunday, March 25, 2018
Stationary bike: 30 min, level 4
Re: Tom's Training Log
I've decided to give Fighter I/A a go for next cycle starting tomorrow so I can focus on improving at BJJ. I've been doing BJJ for a year now and I'm pretty disappointed with my progress. The fault is mine, I haven't made BJJ a priority. My strength is fine, in fact, last week a firefighter who's a white belt told me my legs are are as strong as tree trunks as he proceeded to tap me 3 times in 6 minutes. Time to focus on skills, and make it into BJJ 2-3 times per week (1-2 isn't cutting it). I'm going real low on my training maxes as follows:
Maxes for Fighter I/A
Squat: 245
Bench: 220
PU: Bodyweight
Dead: 350
Looking forward to the weekly SE session with Fighter I/A too. Tried one last week for the first time and really enjoyed it.
Maxes for Fighter I/A
Squat: 245
Bench: 220
PU: Bodyweight
Dead: 350
Looking forward to the weekly SE session with Fighter I/A too. Tried one last week for the first time and really enjoyed it.
Re: Tom's Training Log
Fighter I/A + Black, Week 1
Monday, March 26, 2018
Rest
Tuesday, March 27, 2018
Fighter I/A, Week 1, Session 1/12 (75%)
Squat: 185x3x5
Bench: 165x3x5
PU: 3x5
Wednesday, March 28, 2018
BJJ: got someone with an ezekiel from mount, pretty happy about that. He was a white belt, but so am I. I never even try for an armbar from mount because I too afraid of being knocked off if I'm that high on their chest. Instead, I grapevine (or whatever it's called) their legs, put my full weight on them, wait for them to gas, then go for an ezekiel or americana. Is that a good idea? Tried my new pressure pass up the middle instead of around the legs and it didn't work out against a blue belt who got me off balance then swept me.
Thursday, March 29, 2018
Fighter I/A, Week 1, Session 2/12 (75%)
Squat: 185x3x5
Bench: 165x3x5
Dead: 265x5
Friday, March 30, 2018
BJJ: good session, 4 laid back rolls where I was able to work on technique, especially shrimp escape from side control to guard. Finally getting the hang of it. Also, back takes and recovering the back when they start escaping.
Saturday, March 31, 2018
Alpha SE Circuit
2 handed KB swings (using 45 lb. plate) x 10
push-ups x 10
goblet squats (20 lb. DB) x 10
inverted rows x 10
RDL (65 lb.) x 10
No rest between exercises, 3 min rest between circuits, 3 total circuits
Then: 3 mile run @ 11:18 min/mile
Sunday, April 1, 2018
Rest
Monday, March 26, 2018
Rest
Tuesday, March 27, 2018
Fighter I/A, Week 1, Session 1/12 (75%)
Squat: 185x3x5
Bench: 165x3x5
PU: 3x5
Wednesday, March 28, 2018
BJJ: got someone with an ezekiel from mount, pretty happy about that. He was a white belt, but so am I. I never even try for an armbar from mount because I too afraid of being knocked off if I'm that high on their chest. Instead, I grapevine (or whatever it's called) their legs, put my full weight on them, wait for them to gas, then go for an ezekiel or americana. Is that a good idea? Tried my new pressure pass up the middle instead of around the legs and it didn't work out against a blue belt who got me off balance then swept me.
Thursday, March 29, 2018
Fighter I/A, Week 1, Session 2/12 (75%)
Squat: 185x3x5
Bench: 165x3x5
Dead: 265x5
Friday, March 30, 2018
BJJ: good session, 4 laid back rolls where I was able to work on technique, especially shrimp escape from side control to guard. Finally getting the hang of it. Also, back takes and recovering the back when they start escaping.
Saturday, March 31, 2018
Alpha SE Circuit
2 handed KB swings (using 45 lb. plate) x 10
push-ups x 10
goblet squats (20 lb. DB) x 10
inverted rows x 10
RDL (65 lb.) x 10
No rest between exercises, 3 min rest between circuits, 3 total circuits
Then: 3 mile run @ 11:18 min/mile
Sunday, April 1, 2018
Rest
Re: Tom's Training Log
Fighter I/A + Black, Week 2
Monday, April 2, 2018
Fighter I/A, Week 2, Session 3/12 (80%)
Squat: 195x3x5
Bench: 175x3x5
PU: 3x5
Then: DB curls, Neck harness 45lbx4x25
Tuesday, April 3, 2018
BJJ: worked on stand-up punch blocks to standing guillotine or pulling them down to guard then guillotine. 4-5 rolls where I performed like shit, ending with a rib injury (I felt a click/pop) when a big guy got out of my triangle attempt and pressed down on my chest hard. Hopefully this rib thing doesn't keep me out too long.
Wednesday, April 4, 2018
Stationary bike: 30 min, level 4
Thursday, April 5, 2018
Fighter I/A, Week 2, Session 4/12 (80%)
Squat: 195x3x5
Bench: 175x3x5
Dead: 280x5
Then: DB curls, Neck harness 45lbx4x25
Finisher: Farmers walks with 45 lb plates in both hands x 2 trips (~1:30 each)
Friday, April 6, 2018
Run 3 miles @ 10:04 min/mile.
Saturday, April 7, 2018
Alpha SE Circuit
2 handed KB swings (using 45 lb. plate) x 20
push-ups x 20
goblet squats (20 lb. DB) x 20
inverted rows x 20
RDL (65 lb.) x 20
x3 total circuits
Notes: this was TOUGH. I had to take little rest breaks throughout just to catch my breath. Next week (x30) is going to be brutal. It shows I need this though. I usually try to avoid workouts like these.
Sunday, April 8, 2018
Rest
Monday, April 2, 2018
Fighter I/A, Week 2, Session 3/12 (80%)
Squat: 195x3x5
Bench: 175x3x5
PU: 3x5
Then: DB curls, Neck harness 45lbx4x25
Tuesday, April 3, 2018
BJJ: worked on stand-up punch blocks to standing guillotine or pulling them down to guard then guillotine. 4-5 rolls where I performed like shit, ending with a rib injury (I felt a click/pop) when a big guy got out of my triangle attempt and pressed down on my chest hard. Hopefully this rib thing doesn't keep me out too long.
Wednesday, April 4, 2018
Stationary bike: 30 min, level 4
Thursday, April 5, 2018
Fighter I/A, Week 2, Session 4/12 (80%)
Squat: 195x3x5
Bench: 175x3x5
Dead: 280x5
Then: DB curls, Neck harness 45lbx4x25
Finisher: Farmers walks with 45 lb plates in both hands x 2 trips (~1:30 each)
Friday, April 6, 2018
Run 3 miles @ 10:04 min/mile.
Saturday, April 7, 2018
Alpha SE Circuit
2 handed KB swings (using 45 lb. plate) x 20
push-ups x 20
goblet squats (20 lb. DB) x 20
inverted rows x 20
RDL (65 lb.) x 20
x3 total circuits
Notes: this was TOUGH. I had to take little rest breaks throughout just to catch my breath. Next week (x30) is going to be brutal. It shows I need this though. I usually try to avoid workouts like these.
Sunday, April 8, 2018
Rest
Re: Tom's Training Log
Fighter I/A + Black, Week 3
Monday, April 9, 2018
Fighter I/A, Week 3, Session 5/12 (90%)
Squat: 220x5x3
Bench: 200x3x3
PU: 3x3
Then: BB curls, Neck harness 45lbx4x25
Tuesday, April 10, 2018
Disarmed: 10 burpees, heavy bag 2 min, rest 1 min x5. Plank & Shank 3 min
Wednesday, April 11, 2018
Rest
Thursday, April 12, 2018
Fighter I/A, Week 3, Session 6/12 (90%)
Squat: 220x3x3
Bench: 200x3x3
Dead: 315x3
Monday, April 9, 2018
Fighter I/A, Week 3, Session 5/12 (90%)
Squat: 220x5x3
Bench: 200x3x3
PU: 3x3
Then: BB curls, Neck harness 45lbx4x25
Tuesday, April 10, 2018
Disarmed: 10 burpees, heavy bag 2 min, rest 1 min x5. Plank & Shank 3 min
Wednesday, April 11, 2018
Rest
Thursday, April 12, 2018
Fighter I/A, Week 3, Session 6/12 (90%)
Squat: 220x3x3
Bench: 200x3x3
Dead: 315x3