22 to 28 JAN 2018
MON: BJJ
lunchtime
1) Revision of S Mount entry, armbars. Some troubleshooting solutions.
2) Did a bunch of specific training, then 3x6 min rolls.
3) Kettlebell Clusters (1 TGU each side, 20 swings). 1 set each with 12, 16, 20, 24, 28kg. Left side TGU with 28kg is a PR actually. But didn’t feel too hard at all.
4) 2x6min skipping, 1min/set.
TUE: WEIGHTS
Felt really strong and fresh today and had time so I indulged in a “super” cluster
lunchtime
1) Chinups 14-8-7, 3m/set
2) Bench Press 5s up to 77.5kg, 2m/set
3) Sprints 6x15m, various types of starts
4) Push Press 3s up to 60kg, 2s at 65kg, 2m/set
5) Deadlifts 3s up to 120kg, 2-3m/set.
6) 8x20m Sled +40kg, 3 man rotation.
Amazingly I feel ok after this training.
WED: BJJ
lunchtime
1) intense rolling session. Did 5x7min rolls, all super hard ones. Some hammers, but mostly the nail. Have a cauliflower ear flareup to show for my troubles so off BJJ for a week I reckon.
THU: ENDURANCE
Felt ok today despite tough BJJ session yesterday, I’ll take it.
am
1) Front Squat 5s up to 77.5kg
2) 6km Treadmill Run at 10.2kph. Very comfortable 139bpm HR. Ready to move up speed.
evening
1) Bench Press 5s up to 85kg. This felt good today.
FRI: MIXED
lunchtime
1) Push Press 5s up to 57.5kg, from the floor.
2) Power Clean 2x1 57.5kg, in addition to those during Push Press.
3) Chinups 15-8-7. Did some pistol squats in between.
4) 6km Treadmill 10.3kph, 139bpm. Continue to move up speed.
I actually missed a power clean at 57.5kg for the push press - mind was wandering off somewhere. So concentrated and did it properly. 15 chinups was one of my goals for the year so it’s good that I hit one real early.
SAT: REST
SUN: MIXED
am
1) 6k MAF run at the track. Pace was good at the start (low 5 min/k) for first 2 km then inexplicably I had to drop the pace to keep HR under 145. Ended up with 34:50 at 143bpm average HR. Not bad but not great. Improvement of 27secs vs same run last month at about same HR.
2) Chinups 15-8-8, 3m/set. Good stuff, pullups next session.
3) Push Press from floor. 5s up to 55kg.
Summary: Did a bit more S&C stuff from wed onwards as the cauliflower ear was giving me issues. Had it drained but shall be prudent and not do BJJ till next Friday. Lots of runs and weights then!
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
29 JAN TO 4 FEB 2018
No BJJ planned until Friday to let the cauliflower ear heal. Replace with E and STR.
MON: WEIGHTS
lunchtime
1) Bench Press 3s up to 90kg (85pct), additional sets of 2 and 1 rep. The 3x90kg went up quick today.
2) Front Squat 5s up to 82.5kg (80pct), additional sets of 3 and 2 reps.
3) Kettlebell Cluster (TGU each side, 20 Swings). 1 set each with 12, 16, 20, 24, 28kg. Rest as needed.
TUE: WEIGHTS
lunchtime
1) Deadlift 127.5kg (90pct) for 2-1-1. 2-3min/sets. Felt ok.
2) Push Press 62.5kg (90pct) for 3-4 (was meant to be 3-2-1, but was running short of time...).
3) Sleds +42.5kg 20m x8 runs. Worked with a group of 4 so built in rest periods. But boy this is always tough.
WED: LIGHT-ISH
evening
1) BJJ Fundamentals class. X-choke from CG, Mount. Upa and elbow escape from Mount. Some light specific training with white belts. The ear isn’t great yet, definitely not ready for full on rolling.
2) Pull-ups 10-5-5.
3) Front Squats 87.5kg (85pct) 3-2-1. Erm this was programmed for tomorrow but I thought what the heck.
THU: ENDURANCE + 1 LIFT
am
1) Bench Press 95kg (90pct) for 2-1-1. This is a PR so am really quite chuffed about it. Wasn’t really a max effort either - while I don’t think a 3rd rep was possible the 2nd rep was only a little grindy.
evening
1) 6k MAF run. 35:28, 147bpm. Not a great performance, I went out possibly too quick and had to slow dramatically to keep the HR down. While I actually felt ok, but I was “flying by instrument” here. We will have another go at this on Sunday.
FRI: BJJ + 1 LIFT (OR 2)
am
1) Push Press 60kg (80pct) for 5-3-2 off the floor.
2) Deadlift 100kg (70pct) for 5.
The weights felt a little heavy today to be honest. One of them days. Am looking forward to rest tomorrow.
lunch
1) BJJ Fundamentals. Double leg takedowns. Balloon and idiot (?) sweep from CG. A few spirited specific training rounds against a couple of blue belts. Did well from guard (backtakes, triangles), passing was a bit more labored but still good (pike, tozi, leg drags).
SAT: REST
SUN: ENDURANCE
am
1) 10k MAF Run. 59:29. 144bpm. 6k MAF split was 33:52, so that's a PR for that distance. The drop off in pace after 6k is quite dramatic. I suppose I need to do these longer runs more often. Am probably going to go for a 6k-8k-10k cycling in distance.
Just in case there is confusion, MAF runs = maffetone runs. I aim to keep it under 180-40 (age) + 5 (modifier for training experience/general fitness).
2) Pullups 10-6-5.
Summary: Generally good week of training. However, HRV readings are showing some maladaptation which needs to be addressed. My suspicion is that I have been going to bed later (and waking up later so total hours isn't really affected). My wrestling ear guards arrive on Tuesday so hopefully it's back to BJJ!
No BJJ planned until Friday to let the cauliflower ear heal. Replace with E and STR.
MON: WEIGHTS
lunchtime
1) Bench Press 3s up to 90kg (85pct), additional sets of 2 and 1 rep. The 3x90kg went up quick today.
2) Front Squat 5s up to 82.5kg (80pct), additional sets of 3 and 2 reps.
3) Kettlebell Cluster (TGU each side, 20 Swings). 1 set each with 12, 16, 20, 24, 28kg. Rest as needed.
TUE: WEIGHTS
lunchtime
1) Deadlift 127.5kg (90pct) for 2-1-1. 2-3min/sets. Felt ok.
2) Push Press 62.5kg (90pct) for 3-4 (was meant to be 3-2-1, but was running short of time...).
3) Sleds +42.5kg 20m x8 runs. Worked with a group of 4 so built in rest periods. But boy this is always tough.
WED: LIGHT-ISH
evening
1) BJJ Fundamentals class. X-choke from CG, Mount. Upa and elbow escape from Mount. Some light specific training with white belts. The ear isn’t great yet, definitely not ready for full on rolling.
2) Pull-ups 10-5-5.
3) Front Squats 87.5kg (85pct) 3-2-1. Erm this was programmed for tomorrow but I thought what the heck.
THU: ENDURANCE + 1 LIFT
am
1) Bench Press 95kg (90pct) for 2-1-1. This is a PR so am really quite chuffed about it. Wasn’t really a max effort either - while I don’t think a 3rd rep was possible the 2nd rep was only a little grindy.
evening
1) 6k MAF run. 35:28, 147bpm. Not a great performance, I went out possibly too quick and had to slow dramatically to keep the HR down. While I actually felt ok, but I was “flying by instrument” here. We will have another go at this on Sunday.
FRI: BJJ + 1 LIFT (OR 2)
am
1) Push Press 60kg (80pct) for 5-3-2 off the floor.
2) Deadlift 100kg (70pct) for 5.
The weights felt a little heavy today to be honest. One of them days. Am looking forward to rest tomorrow.
lunch
1) BJJ Fundamentals. Double leg takedowns. Balloon and idiot (?) sweep from CG. A few spirited specific training rounds against a couple of blue belts. Did well from guard (backtakes, triangles), passing was a bit more labored but still good (pike, tozi, leg drags).
SAT: REST
SUN: ENDURANCE
am
1) 10k MAF Run. 59:29. 144bpm. 6k MAF split was 33:52, so that's a PR for that distance. The drop off in pace after 6k is quite dramatic. I suppose I need to do these longer runs more often. Am probably going to go for a 6k-8k-10k cycling in distance.
Just in case there is confusion, MAF runs = maffetone runs. I aim to keep it under 180-40 (age) + 5 (modifier for training experience/general fitness).
2) Pullups 10-6-5.
Summary: Generally good week of training. However, HRV readings are showing some maladaptation which needs to be addressed. My suspicion is that I have been going to bed later (and waking up later so total hours isn't really affected). My wrestling ear guards arrive on Tuesday so hopefully it's back to BJJ!
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
5 to 11 FEB 2018
MON: 2 LIFTS + MOBILITY
am
1) Front Squat 2x2 at 92.5kg (90pct). Went up quite quickly. Moving up TM.
lunchtime
1) Went for BJJ fundamentals but instructor knew about my ear issues told me it was gonna be headlock escapes. So I had to find something else to do...
2) KB Cluster. 1 set = TGU each side, followed by 20 Swings. 1 set each at 12, 16, 20, 24, 28, 32kg. Rest as needed. The 32kg cluster is a new PR! It was hard but not as daunting as it once seemed. I am very pleased with this.
evening
1) Yoga for 1hr. This always kicks my ass.
TUE: WEIGHTS
lunchtime
1) Bench Press 5 at 75kg (70pct).
2) Push Press 2x2 at 67.5kg (90pct). Move up TM.
3) Deadlift 2x5 at 115kg (80pct).
4) Sleds 8x20m at +40kg. Move up to 45kg next week.
5) TGU 32kg each side. Failed on the left, ah well. Still not great at this. Keep practising.
WED: BJJ + 1 LIFT
lunchtime
1) 6 x 7m rolls. Experimenting with new style of passing guard today - leg drags and "leaning" drags ala Rafa Mendes style. Worked like a charm actually. Played my A-game from the bottom to not change too many variables, and was really sharp with submissions today. Did get smashed in 1 roll but you can't have it all.
2) Pullups 11-6-5.
THU: KB Cluster + 2 LIFTS
am
Did all the work in the morning today as have a busy afternoon ahead.
1) KB Cluster. 1 set = TGU each side, followed by 20 Swings. 1 set each at 16kg and 32kg. I failed on the left TGU once on the 32kg but made it after taking a 2 min rest. Still struggling with the "wedge to sit up".
2) Push Press 5s up to 52.5kg (70pct) off the floor. I did it in a 1C1P, 1C1P, 1C3P format for all the sets. Nice to get in more reps on the power clean.
3) Front Squats 5 at 75kg (70pct).
FRI: BJJ + 1 LIFT (PLANNED)
am
1) Bench Press 2x5 at 85kg (80pct).
lunchtime
1) BJJ gi class. Back control details: learning to use the body triangle, stepping on his hips, using outside hooks, baiting his arms to defend the choke and then trapping it. Variation finish: if he bridges into you after you trap his arm with your leg, pendulum him across and get into a reverse triangle position. You can finish with reverse Triangle, or the armbar/wristlock variations.
2) Specific training from Back; back escapes. 3 x 10min rolls (Gosh!). I am knackered.
SAT: REST
SUN: ENDURANCE + 1 LIFT
am
1) 6k MAF run in 34:07, 143bpm HR.
2) Pullups 11-6-6.
Summary: Nice week of training. Back to BJJ now that I have procured some ear guards, and managed a PR on the TGUs max weight.
MON: 2 LIFTS + MOBILITY
am
1) Front Squat 2x2 at 92.5kg (90pct). Went up quite quickly. Moving up TM.
lunchtime
1) Went for BJJ fundamentals but instructor knew about my ear issues told me it was gonna be headlock escapes. So I had to find something else to do...
2) KB Cluster. 1 set = TGU each side, followed by 20 Swings. 1 set each at 12, 16, 20, 24, 28, 32kg. Rest as needed. The 32kg cluster is a new PR! It was hard but not as daunting as it once seemed. I am very pleased with this.
evening
1) Yoga for 1hr. This always kicks my ass.
TUE: WEIGHTS
lunchtime
1) Bench Press 5 at 75kg (70pct).
2) Push Press 2x2 at 67.5kg (90pct). Move up TM.
3) Deadlift 2x5 at 115kg (80pct).
4) Sleds 8x20m at +40kg. Move up to 45kg next week.
5) TGU 32kg each side. Failed on the left, ah well. Still not great at this. Keep practising.
WED: BJJ + 1 LIFT
lunchtime
1) 6 x 7m rolls. Experimenting with new style of passing guard today - leg drags and "leaning" drags ala Rafa Mendes style. Worked like a charm actually. Played my A-game from the bottom to not change too many variables, and was really sharp with submissions today. Did get smashed in 1 roll but you can't have it all.
2) Pullups 11-6-5.
THU: KB Cluster + 2 LIFTS
am
Did all the work in the morning today as have a busy afternoon ahead.
1) KB Cluster. 1 set = TGU each side, followed by 20 Swings. 1 set each at 16kg and 32kg. I failed on the left TGU once on the 32kg but made it after taking a 2 min rest. Still struggling with the "wedge to sit up".
2) Push Press 5s up to 52.5kg (70pct) off the floor. I did it in a 1C1P, 1C1P, 1C3P format for all the sets. Nice to get in more reps on the power clean.
3) Front Squats 5 at 75kg (70pct).
FRI: BJJ + 1 LIFT (PLANNED)
am
1) Bench Press 2x5 at 85kg (80pct).
lunchtime
1) BJJ gi class. Back control details: learning to use the body triangle, stepping on his hips, using outside hooks, baiting his arms to defend the choke and then trapping it. Variation finish: if he bridges into you after you trap his arm with your leg, pendulum him across and get into a reverse triangle position. You can finish with reverse Triangle, or the armbar/wristlock variations.
2) Specific training from Back; back escapes. 3 x 10min rolls (Gosh!). I am knackered.
SAT: REST
SUN: ENDURANCE + 1 LIFT
am
1) 6k MAF run in 34:07, 143bpm HR.
2) Pullups 11-6-6.
Summary: Nice week of training. Back to BJJ now that I have procured some ear guards, and managed a PR on the TGUs max weight.
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
12 TO 18 FEB 2018
It’s the Lunar New Year this week so might be a bit challenging to hit my full training program. Shall do what I can and hopefully not put on too much weight from all the revelries.
MON: BJJ + 1 LIFT
am
1) Front Squat 2x5 at 85kg (80pct).
lunchtime
1) BJJ. HQ position to knee slide pass without farside underhook. Details in head pressure and near sleeve control. Variation: darce choke with and without opponent’s far side crossed arm (harder with latter obviously but there is still a way).
2) Bunch of really tough rolls but I held my own today and was also very sharp with the subs today.
TUE: 2 LIFTS + HIC
lunchtime
1) Push Press 2x3 at 65kg (85pct). Felt heavy today as the setup wasn’t great.
2) Deadlift 2x3 at 122.5kg (85pct). These flew up today.
3) Sleds +45kg x8, Tyre flip x2, 20m. Done alternating with training partner.
WED: BJJ + 1 LIFT
am
1) Pullups for 12-6-6.
lunchtime
2) BJJ randori session. 6x7min rounds. 4 hard rolls, 2 at a more leisurely pace.
THU: 3 LIFTS + SPRINTS
am
1) Front Squats 2x3 at 90kg (85pct). This went well.
2) Push Press 60kg (80pct) for 5-3-2 off the floor. I have to be honest, doing these off the floor feel pretty tough but that's the only way I get in some power cleans without programming it specifically.
3) Bench Press 90kg (85pct) for 3-2-1. This was originally programmed for tomorrow but it will be a day of festivities and stuff so wanted to get it out of the way. I will keep the Trg Max for bench press unchanged after this block as I couldn't hit 2 sets of triples - the 2nd set was already grindy on rep 2.
4) 10 x 2x10m sprints. 1min rest in between. Various starting positions (2 point, 3 point, lying on back, stomach, etc).
FRI: REST
SAT: 1 LIFT
am
1) Front Squat 2x2 at 95kg (90pct). Move up TM. This went up snappy.
SUN: 2 LIFTS + ENDURANCE
am
1) Bench Press 95kg (90pct) for 2-1-1. Felt heavy. Moving TM down 2.5kg and resetting the block.
2) Pullups 12-7-6. Felt heavy (I was).
evening
1) 10k MAF in 59:35. 6k split 34:54. Avg HR 145bpm.
Summary: On the diet front this week has been terrible avg 2.8k calories/day ... but lunar new year only happens once a year! Mitigated it a little by clocking well over 10k steps everyday but def put on a little weight. BJJ was good, weights still progressing but bench hit a wall but it happens. Back to regular training next week.
It’s the Lunar New Year this week so might be a bit challenging to hit my full training program. Shall do what I can and hopefully not put on too much weight from all the revelries.
MON: BJJ + 1 LIFT
am
1) Front Squat 2x5 at 85kg (80pct).
lunchtime
1) BJJ. HQ position to knee slide pass without farside underhook. Details in head pressure and near sleeve control. Variation: darce choke with and without opponent’s far side crossed arm (harder with latter obviously but there is still a way).
2) Bunch of really tough rolls but I held my own today and was also very sharp with the subs today.
TUE: 2 LIFTS + HIC
lunchtime
1) Push Press 2x3 at 65kg (85pct). Felt heavy today as the setup wasn’t great.
2) Deadlift 2x3 at 122.5kg (85pct). These flew up today.
3) Sleds +45kg x8, Tyre flip x2, 20m. Done alternating with training partner.
WED: BJJ + 1 LIFT
am
1) Pullups for 12-6-6.
lunchtime
2) BJJ randori session. 6x7min rounds. 4 hard rolls, 2 at a more leisurely pace.
THU: 3 LIFTS + SPRINTS
am
1) Front Squats 2x3 at 90kg (85pct). This went well.
2) Push Press 60kg (80pct) for 5-3-2 off the floor. I have to be honest, doing these off the floor feel pretty tough but that's the only way I get in some power cleans without programming it specifically.
3) Bench Press 90kg (85pct) for 3-2-1. This was originally programmed for tomorrow but it will be a day of festivities and stuff so wanted to get it out of the way. I will keep the Trg Max for bench press unchanged after this block as I couldn't hit 2 sets of triples - the 2nd set was already grindy on rep 2.
4) 10 x 2x10m sprints. 1min rest in between. Various starting positions (2 point, 3 point, lying on back, stomach, etc).
FRI: REST
SAT: 1 LIFT
am
1) Front Squat 2x2 at 95kg (90pct). Move up TM. This went up snappy.
SUN: 2 LIFTS + ENDURANCE
am
1) Bench Press 95kg (90pct) for 2-1-1. Felt heavy. Moving TM down 2.5kg and resetting the block.
2) Pullups 12-7-6. Felt heavy (I was).
evening
1) 10k MAF in 59:35. 6k split 34:54. Avg HR 145bpm.
Summary: On the diet front this week has been terrible avg 2.8k calories/day ... but lunar new year only happens once a year! Mitigated it a little by clocking well over 10k steps everyday but def put on a little weight. BJJ was good, weights still progressing but bench hit a wall but it happens. Back to regular training next week.
Last edited by godjira1 on Mon Feb 19, 2018 8:22 am, edited 1 time in total.
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
19 TO 25 FEB 2018
Back to usual training. Aiming to drop some calories from intake this week to atone for last week's sins.
MON: BJJ
lunchtime
1) Brabo Choke details from Side Control or Top HG. How to switch the lapel (free the head, use armpit to prevent the crossed-over arm from escaping), keeping him off his back to finish. If he lies back down to defend the choke just get the 3/4 or full Mount.
2) 4 x 6min rolls. Bah, all tough. Was good with positions today but wasn't sharp in subs.
TUE: 3 LIFTS + HIC
lunchtime
1) Front Squat 77.5kg (70pct... should have been 75kg since I usually round down) for 5.
2) Push Press 2x2 at 67.5kg (90pct). Move up TM.
3) Deadlift 2x2 at 130kg (90pct). Move up TM.
4) Tyre Flips for 3 x 50m. This was a hoot... not.
WED: BJJ
am
1) BJJ T1: shin on head armbar with armpit trap when opponent tries to bridge you from mount. Rollover if needed. T2: Gogoplata variation from 3/4 mount. “Twisting armlock” as alternate finish.
2) 3x7min rolls. I have a whole of bunch of transitions I want to work on for the next 6 weeks (from this youtube vid 23 transitions in 8mins by Jason Scully) and I hit a few today, and failed on a couple so need to troubleshoot.
THU: 2 LIFTS
am
1) Deadlift 102.5kg (70pct) for 5. My fingers are all shot from bjj yesterday so this felt a lot harder than it should have.
Only managed 1 lift this morning as life intruded a little. Aiming to do the push presses in the evening if possible.
lunchtime
1) TGUs 1L1R with 12kg, 20kg, 24kg, 28kg, 32kg. Not too bad.
It's that sort of day where I am not going to get much more done than this. Glad to have at least managed some sort of program minimum.
FRI: NOGI + 2 LIFTS
lunchtime
1) NoGI. T1: Closed Guard omoplata entry and finishing details (knee bump, elbow/knee trap, face push away, swivel not hip escape, jiu claw with straight legs, corkscrew away to flatten). T2: When the omoplata entry fails if he stiff arms into the floor, attack with bolt cutter or roll over Rhonda style armbar (very common vs turtles).
2) 4 x 6m rolls. Very spirited, but fun. Got caught in a fast estima lock in one of the rolls so ankle is a little weird at moment, but doesn't seem serious.
3) Pullups 13-7-6 (Session 7/8). Bah, 13 is the max for now, nothing in reserve unfortunately.
evening
1) Push Press 5s up to 55kg (70pct) off the floor. Did it in a 1 Clean 1 Press; 1C1P; 1C3P style.
SAT: REST
SUN: 2 LIFTS + ENDURANCE
am
1) Pullups 12-10-8 (Session 8/8). Program called for 13-7-7 but I just couldn't pull the 13rd rep on the first set. Lack of sleep maybe, a bit of water weight from that huge dinner last night perhaps.... nonetheless it was just not good enough. Redo the 12 max training block with additional volume.
2) Bench Press 2x5 at 82.5kg (80pct). This went quick.
evening
1) 3.2km, 2 mile time trial. Ok maybe it’s not a time trial but it’s a large effort run. Frankly a little disappointed with the 15:12 timing. The HR was 149 avg/159 max so I wasn’t objectively pushing very hard but I just couldn’t find the fast gear.
Summary: Performance has been a bit off this week - sleeping just under 7h/day as opposed to my usual 8h is making a huge diff to how I feel. Am going to try to fix this.
Back to usual training. Aiming to drop some calories from intake this week to atone for last week's sins.
MON: BJJ
lunchtime
1) Brabo Choke details from Side Control or Top HG. How to switch the lapel (free the head, use armpit to prevent the crossed-over arm from escaping), keeping him off his back to finish. If he lies back down to defend the choke just get the 3/4 or full Mount.
2) 4 x 6min rolls. Bah, all tough. Was good with positions today but wasn't sharp in subs.
TUE: 3 LIFTS + HIC
lunchtime
1) Front Squat 77.5kg (70pct... should have been 75kg since I usually round down) for 5.
2) Push Press 2x2 at 67.5kg (90pct). Move up TM.
3) Deadlift 2x2 at 130kg (90pct). Move up TM.
4) Tyre Flips for 3 x 50m. This was a hoot... not.
WED: BJJ
am
1) BJJ T1: shin on head armbar with armpit trap when opponent tries to bridge you from mount. Rollover if needed. T2: Gogoplata variation from 3/4 mount. “Twisting armlock” as alternate finish.
2) 3x7min rolls. I have a whole of bunch of transitions I want to work on for the next 6 weeks (from this youtube vid 23 transitions in 8mins by Jason Scully) and I hit a few today, and failed on a couple so need to troubleshoot.
THU: 2 LIFTS
am
1) Deadlift 102.5kg (70pct) for 5. My fingers are all shot from bjj yesterday so this felt a lot harder than it should have.
Only managed 1 lift this morning as life intruded a little. Aiming to do the push presses in the evening if possible.
lunchtime
1) TGUs 1L1R with 12kg, 20kg, 24kg, 28kg, 32kg. Not too bad.
It's that sort of day where I am not going to get much more done than this. Glad to have at least managed some sort of program minimum.
FRI: NOGI + 2 LIFTS
lunchtime
1) NoGI. T1: Closed Guard omoplata entry and finishing details (knee bump, elbow/knee trap, face push away, swivel not hip escape, jiu claw with straight legs, corkscrew away to flatten). T2: When the omoplata entry fails if he stiff arms into the floor, attack with bolt cutter or roll over Rhonda style armbar (very common vs turtles).
2) 4 x 6m rolls. Very spirited, but fun. Got caught in a fast estima lock in one of the rolls so ankle is a little weird at moment, but doesn't seem serious.
3) Pullups 13-7-6 (Session 7/8). Bah, 13 is the max for now, nothing in reserve unfortunately.
evening
1) Push Press 5s up to 55kg (70pct) off the floor. Did it in a 1 Clean 1 Press; 1C1P; 1C3P style.
SAT: REST
SUN: 2 LIFTS + ENDURANCE
am
1) Pullups 12-10-8 (Session 8/8). Program called for 13-7-7 but I just couldn't pull the 13rd rep on the first set. Lack of sleep maybe, a bit of water weight from that huge dinner last night perhaps.... nonetheless it was just not good enough. Redo the 12 max training block with additional volume.
2) Bench Press 2x5 at 82.5kg (80pct). This went quick.
evening
1) 3.2km, 2 mile time trial. Ok maybe it’s not a time trial but it’s a large effort run. Frankly a little disappointed with the 15:12 timing. The HR was 149 avg/159 max so I wasn’t objectively pushing very hard but I just couldn’t find the fast gear.
Summary: Performance has been a bit off this week - sleeping just under 7h/day as opposed to my usual 8h is making a huge diff to how I feel. Am going to try to fix this.
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
26 FEB to 4 MAR 2018
Normal training week. Last week of STR focus before moving on to an aerobic month.
MON: BJJ
lunchtime
1) Deep Half Entries. T1: failed get up sweep to armtrap rollback to overunder posn. T2: when opponent tries a slide over sweep try keep his weight on you. Use a lapel trap over his shoulder with an elevator hook to sweep him.
2) 4 x 6min rolls. 1 black belt and 3 blues. Tired!
TUE: 2 LIFTS + HIC
lunchtime
1) Push Press 2x5 at 62.5kg (80pct).
2) Deadlift 2x5 at 117.5kg (80pct).
3) 8x 25m Tyre Flips. This was tough. Did a monkey bar swing (10m) to celebrate.
WED: BJJ + 1 LIFT
lunchtime
1) BJJ randori. 6x7 mins. Absolutely smoked physically but I think I gave as good as I got. Learnt a great detail today as to when to use the low single/double (grappler's lift) vs technical standup in different kind of sweep setups from a very good purple belt.
evening
1) Bench Press 2x5 at 82.5kg (80pct) and 2x3 at 87.5kg (85pct). The first 2 worksets happened because I just didn't check the program properly. Bah.
THU: 2 LIFTS
am
1) Push Press 2x3 at 65kg (85pct).
2) Front Squat 2x5 at 87.5kg (80pct).
One of the reasons I love to do Push Press/OHP + FSQT as a combination is also the efficiency of it. I don't have to rerack, reset pins and all that jazz. I do warmups with similar weights, do work sets on push press, continue to warm up front squats, then hit the work sets. Today's stuff was done in 26mins with 2-3 min rest between work sets.
FRI: NOGI + 1 LIFT
lunchtime
1) NoGI. T1: Side Control to top triangle, armbar if he stuffs both hands in. T2: near side staple gun to far side kimura/armbar.
2) 4x6min rolls. A couple of them were wrestling matches. Huge fun but tough.
3) Pullups 10-6-6 (session 1/8).
SAT: REST
SUN: 1 LIFT
evening
1) Pullups 10-7-6 (session 2/8).
Too much going on to get in the the E session today, did run around like a headless chicken and clocked just under 15k steps though.
Summary: So-so week, lots of punch the clock workouts, feeling a little beat up with a bit less sleep than usual.
Normal training week. Last week of STR focus before moving on to an aerobic month.
MON: BJJ
lunchtime
1) Deep Half Entries. T1: failed get up sweep to armtrap rollback to overunder posn. T2: when opponent tries a slide over sweep try keep his weight on you. Use a lapel trap over his shoulder with an elevator hook to sweep him.
2) 4 x 6min rolls. 1 black belt and 3 blues. Tired!
TUE: 2 LIFTS + HIC
lunchtime
1) Push Press 2x5 at 62.5kg (80pct).
2) Deadlift 2x5 at 117.5kg (80pct).
3) 8x 25m Tyre Flips. This was tough. Did a monkey bar swing (10m) to celebrate.
WED: BJJ + 1 LIFT
lunchtime
1) BJJ randori. 6x7 mins. Absolutely smoked physically but I think I gave as good as I got. Learnt a great detail today as to when to use the low single/double (grappler's lift) vs technical standup in different kind of sweep setups from a very good purple belt.
evening
1) Bench Press 2x5 at 82.5kg (80pct) and 2x3 at 87.5kg (85pct). The first 2 worksets happened because I just didn't check the program properly. Bah.
THU: 2 LIFTS
am
1) Push Press 2x3 at 65kg (85pct).
2) Front Squat 2x5 at 87.5kg (80pct).
One of the reasons I love to do Push Press/OHP + FSQT as a combination is also the efficiency of it. I don't have to rerack, reset pins and all that jazz. I do warmups with similar weights, do work sets on push press, continue to warm up front squats, then hit the work sets. Today's stuff was done in 26mins with 2-3 min rest between work sets.
FRI: NOGI + 1 LIFT
lunchtime
1) NoGI. T1: Side Control to top triangle, armbar if he stuffs both hands in. T2: near side staple gun to far side kimura/armbar.
2) 4x6min rolls. A couple of them were wrestling matches. Huge fun but tough.
3) Pullups 10-6-6 (session 1/8).
SAT: REST
SUN: 1 LIFT
evening
1) Pullups 10-7-6 (session 2/8).
Too much going on to get in the the E session today, did run around like a headless chicken and clocked just under 15k steps though.
Summary: So-so week, lots of punch the clock workouts, feeling a little beat up with a bit less sleep than usual.
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
Next 4 weeks will see me do a bit less STR and a bit more aerobic training.
5 TO 11 MAR 2018
MON: BJJ + 1 LIFT
lunchtime
1) BJJ. What the heck... turned out to be 7 x 6min rolls. Various difficulties but generally tough (even got tapped out by a tiny female blue belt when I tried some fancy crap and got my back taken for the trouble).
2) Bench Press 2x2 at 92.5kg (90pct). Weight feels heavy for some reason but I am going to move the TM up slightly and see how I do.
TUE: 2 LIFTS
one of those days where the proverbial crap has hit the fan and you are just having a terrible day at work, at the end of a long line of series of those days. You look at the weights you are meant to do and think "looks heavy, I should just fuggitaboutit and go have a few beers". Somehow you haul your ass to the rack and incredibly you CRUSH it. And you think, the day isn't that bad after all.
1) Push Press 2x2 at 70kg (90pct). This is a PR and TM goes up.
2) Deadlift 125 2x3 at 125kg (85pct). Surprisingly this felt good today too.
WED: MIXED
am
1) Was planning to do bjj at an affiliate due to work arrangements but turns out nobody else was at the advanced class and instructor was injured and couldn’t roll. He taught a couple of cool techniques though. So I was at the gym and all warmed up anyway...
2) Kettlebell Clusters 1L1R TGU, 20 2H Swings with 12-16-20-24-28-32kg Kettlebells, 2min/sets. Failed on the left TGU at 32kg twice today. Not the day for it.
3) Pullups 11-7-6 (session 3/8).
4) 5 x 5min skipping, 1m/set.
THU: BJJ + 1 LIFT
Thursdays are meant to be Endurance + Pullups but I got that out of the way yesterday. So...
am
1) Push Press 5s up to 55kg (70pct).
lunchtime
1) BJJ. Managing the "judo" roll when attacking a turtle. Variation 1: Get over the legs if you are early enough. Variation 2: "Marcelo" beat the spin by rolling first and getting the bottom hook in. 3 x 6min rolls to end the class.
FRI: 1 LIFT
Today was meant to be NoGI + 1 LIFT but there's no way I can slot in bjj of any sort due to other demands on time. So an early morning lift, and a late post dinner run will have to do it.
am
1) Front Squat 2x3 at 92.5kg (85pct)
evening
1) 6k run... planned. Didn’t happen as life kicked my ass. Did stay busy on my feet and clocked 16+k steps.
SAT: REST
SUN: ENDURANCE + 1 LIFT
Slept early last night and got out early to get stuff done. Not the best performance but I’ll take it.
am
1) 10km MAF run 59:47, 144bpm HR avg. 6k split: 34:27.
2) Pullups 11-7-7 (session 4/8)
Summary: A bit of business related stress but under control. Punched the clock workouts and kept showing up. Hopefully things calm down a bit next week.
5 TO 11 MAR 2018
MON: BJJ + 1 LIFT
lunchtime
1) BJJ. What the heck... turned out to be 7 x 6min rolls. Various difficulties but generally tough (even got tapped out by a tiny female blue belt when I tried some fancy crap and got my back taken for the trouble).
2) Bench Press 2x2 at 92.5kg (90pct). Weight feels heavy for some reason but I am going to move the TM up slightly and see how I do.
TUE: 2 LIFTS
one of those days where the proverbial crap has hit the fan and you are just having a terrible day at work, at the end of a long line of series of those days. You look at the weights you are meant to do and think "looks heavy, I should just fuggitaboutit and go have a few beers". Somehow you haul your ass to the rack and incredibly you CRUSH it. And you think, the day isn't that bad after all.
1) Push Press 2x2 at 70kg (90pct). This is a PR and TM goes up.
2) Deadlift 125 2x3 at 125kg (85pct). Surprisingly this felt good today too.
WED: MIXED
am
1) Was planning to do bjj at an affiliate due to work arrangements but turns out nobody else was at the advanced class and instructor was injured and couldn’t roll. He taught a couple of cool techniques though. So I was at the gym and all warmed up anyway...
2) Kettlebell Clusters 1L1R TGU, 20 2H Swings with 12-16-20-24-28-32kg Kettlebells, 2min/sets. Failed on the left TGU at 32kg twice today. Not the day for it.
3) Pullups 11-7-6 (session 3/8).
4) 5 x 5min skipping, 1m/set.
THU: BJJ + 1 LIFT
Thursdays are meant to be Endurance + Pullups but I got that out of the way yesterday. So...
am
1) Push Press 5s up to 55kg (70pct).
lunchtime
1) BJJ. Managing the "judo" roll when attacking a turtle. Variation 1: Get over the legs if you are early enough. Variation 2: "Marcelo" beat the spin by rolling first and getting the bottom hook in. 3 x 6min rolls to end the class.
FRI: 1 LIFT
Today was meant to be NoGI + 1 LIFT but there's no way I can slot in bjj of any sort due to other demands on time. So an early morning lift, and a late post dinner run will have to do it.
am
1) Front Squat 2x3 at 92.5kg (85pct)
evening
1) 6k run... planned. Didn’t happen as life kicked my ass. Did stay busy on my feet and clocked 16+k steps.
SAT: REST
SUN: ENDURANCE + 1 LIFT
Slept early last night and got out early to get stuff done. Not the best performance but I’ll take it.
am
1) 10km MAF run 59:47, 144bpm HR avg. 6k split: 34:27.
2) Pullups 11-7-7 (session 4/8)
Summary: A bit of business related stress but under control. Punched the clock workouts and kept showing up. Hopefully things calm down a bit next week.
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
12 TO 18 MAR 2018
Week 2/4 of Endurance emphasis.
MON: BJJ + 1 LIFT
am
1) Bench Press 2 x 5 at 72.5kg (70pct).
lunchtime
1) BJJ. T1: Passing the Kneeshield with Leg-lace to Gangster x-face + Shinslide. T2: If the gangster x-face is too hard to get, use leg weave pass instead to get mount. Variation of leg weave with a base change to really clear the knee.
2) 4 x 6min rolls, 1 black belt roll where I did ok for the most part but somehow got subbed eventually. 2 tough blue belts, and 1 chill white belt roll to close the session out.
TUE: 2 LIFTS + SPRINTS + NoGI aka MONSTER DAY
it might be chancy to make training work on wed so decided to pack it in today
lunchtime
1) Deadlifts 2x2 at 132.5kg (90pct). Move up TM.
2) Push Press 2x5 at 62.5kg (80pct).
3) 3 sets of 3x25m sprints followed by a monkey bar swing. The 3rd set was hard!
4) noGI. Turned out to be a great session. T1: Kimura grip whilst holding in reverse kesa. Rollover using kimura grip to pin opponent down. Backtake or armbar. T2: Top side 411 vs half guard with underhook. Finish with Heelhook/toe hold or kneebar.
5) 3 x 6min rolls from standing. My wrestling-for-bjj was good today, hit a few chin strap drags, singles and a foot sweep from russian tie. Had a few darce & gullotines too. Nearly got RNC-ed in 1 of the rolls but somehow fought my way out of that pickle.
WED: BJJ LITE
evening
1) BJJ Fundamentals class. Squeezed this in as I had to meet a friend for a few beers. Did some guard recovery drills and used the specific trg session to "drill" with the white belts.
THU: BJJ + 1 LIFT
lunchtime
1) BJJ gi. T1: Double Underpass details. Transition to crucifix + half-nelson choke. T2: When you miss the "clip" and the opponent is escaping the crucifix, come up and put him in turtle with the top crucifix clip. Cut the corner so you can't be knocked back on your butt - after that you can try various finishes/transitions (reverse omoplata, re-crucifix, etc).
2) 3 x 7m rolls. Flow for the first, then 2 hard ones.
evening
1) Deadlifts 2x5 at 105kg (70pct).
FRI: REST (-ISH)
In the plan this was Endurance + Pullups today but just a bit too much going on. Might sub in light versions of both tomorrow, although that would make Sunday potentially a back-to-back session.
SAT: 3 LIFTS
yes I know it's an aerobic centric block... so why is this happening? I will be running 12k tomorrow. So there.
am
1) Front Squats 2x2 at 97.5kg (90pct). Move up TM a little.
2) Bench Press 2x5 at 85kg (80pct). Last rep still grindy bah.
3) Pullups 12-7-7 (session 5/8).
SUN: ENDURANCE
12km run planned...just slow and easy HR under 140bpm style. Let's see!
am
1) 10k MAF run 1:01:40. 139bpm HR avg. 6k split 36:03. Really took it easy today - truncated the run at 10k as I felt a bit of a twinge in my right hamstring. Probably nothing tbh but better safe>sorry.
Summary: Wasn't the best week of training but still hit the main notes. Endurance could do with a bit more, being supposedly the focus of the week!
Week 2/4 of Endurance emphasis.
MON: BJJ + 1 LIFT
am
1) Bench Press 2 x 5 at 72.5kg (70pct).
lunchtime
1) BJJ. T1: Passing the Kneeshield with Leg-lace to Gangster x-face + Shinslide. T2: If the gangster x-face is too hard to get, use leg weave pass instead to get mount. Variation of leg weave with a base change to really clear the knee.
2) 4 x 6min rolls, 1 black belt roll where I did ok for the most part but somehow got subbed eventually. 2 tough blue belts, and 1 chill white belt roll to close the session out.
TUE: 2 LIFTS + SPRINTS + NoGI aka MONSTER DAY
it might be chancy to make training work on wed so decided to pack it in today
lunchtime
1) Deadlifts 2x2 at 132.5kg (90pct). Move up TM.
2) Push Press 2x5 at 62.5kg (80pct).
3) 3 sets of 3x25m sprints followed by a monkey bar swing. The 3rd set was hard!
4) noGI. Turned out to be a great session. T1: Kimura grip whilst holding in reverse kesa. Rollover using kimura grip to pin opponent down. Backtake or armbar. T2: Top side 411 vs half guard with underhook. Finish with Heelhook/toe hold or kneebar.
5) 3 x 6min rolls from standing. My wrestling-for-bjj was good today, hit a few chin strap drags, singles and a foot sweep from russian tie. Had a few darce & gullotines too. Nearly got RNC-ed in 1 of the rolls but somehow fought my way out of that pickle.
WED: BJJ LITE
evening
1) BJJ Fundamentals class. Squeezed this in as I had to meet a friend for a few beers. Did some guard recovery drills and used the specific trg session to "drill" with the white belts.
THU: BJJ + 1 LIFT
lunchtime
1) BJJ gi. T1: Double Underpass details. Transition to crucifix + half-nelson choke. T2: When you miss the "clip" and the opponent is escaping the crucifix, come up and put him in turtle with the top crucifix clip. Cut the corner so you can't be knocked back on your butt - after that you can try various finishes/transitions (reverse omoplata, re-crucifix, etc).
2) 3 x 7m rolls. Flow for the first, then 2 hard ones.
evening
1) Deadlifts 2x5 at 105kg (70pct).
FRI: REST (-ISH)
In the plan this was Endurance + Pullups today but just a bit too much going on. Might sub in light versions of both tomorrow, although that would make Sunday potentially a back-to-back session.
SAT: 3 LIFTS
yes I know it's an aerobic centric block... so why is this happening? I will be running 12k tomorrow. So there.
am
1) Front Squats 2x2 at 97.5kg (90pct). Move up TM a little.
2) Bench Press 2x5 at 85kg (80pct). Last rep still grindy bah.
3) Pullups 12-7-7 (session 5/8).
SUN: ENDURANCE
12km run planned...just slow and easy HR under 140bpm style. Let's see!
am
1) 10k MAF run 1:01:40. 139bpm HR avg. 6k split 36:03. Really took it easy today - truncated the run at 10k as I felt a bit of a twinge in my right hamstring. Probably nothing tbh but better safe>sorry.
Summary: Wasn't the best week of training but still hit the main notes. Endurance could do with a bit more, being supposedly the focus of the week!
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
19 TO 25 MAR 2018
Week 3 of slightly more Endurance training, though to be fair it hasn't really happened in the first 2 weeks!
MON: BJJ + 1 LIFT
lunchtime
1) T1: S-Mount armbar standard. T2: Variation to switch to the other side. Use the hand-post on the floor near his hips to facilitate the movement. T3: Re-clip if he defends the switch.
2) 3x6min rolls + 1 really short one at the end with a black belt. Overall good fun today.
TUE: 2 LIFTS + SPRINTS + NoGI aka MONSTER DAY
lunchtime
1) Push Press 2x3 at 67.5kg (85pct).
2) Deadlifts 2x5 at 120kg (80pct)
3) 3 sets of 3x25m sprints (walk between sprints) + Monkey Bar travel.
4) NoGI. T1: Marcelotine from standing. To get a good chinstrap push his head across his original double leg position. T2: Omoplata from closed guard. Turn towards opponent's hips to flatten him out. T3: If he postures to defend the omoplata, use a butterfly hook to keep him from running away and you can still finish the omoplata. 4x6min rolls after - last roll was with my wife, and she got me with a quick heelhook early in the round! So turned on the game and managed to finish a toehold. Violent household...
I am quite beat up by this afternoon. I don't think I will program it this way, maybe drop the sprints or something. Or just not do monster days at all. Tomorrow has to be a light/rest day.
WED: ENDURANCE + 1 LIFT
kept it light and easy
evening
1) Skipping 10 x 3min on/1min off.
2) Pullups 12-8-7 (Session 6/8).
THU: BJJ
am
1) Some side control and knee on belly drills. 4x6m rolls after. I got 3 big dudes in a row and found a kind female blue belt for the last roll to recover.
FRI: 2 LIFTS +NoGI
am
1) Front Squats 2x5 at 87.5kg (80pct).
2) Bench Press 2x3 at 90kg (85pct). The 3rd rep on both sets were grinding ones - I might redo the block unless I have a super session with the 90pct day.
evening (late)
1) Decided to spring for the late late nogi class. T1: Double under basic pass with nogi mods. T2: Forcing the turtle from double-under and finishing the backtake. Did some specific training and a couple of rolls from standing. Great way to spend Fri night!
SAT: REST
SUN: 1 LIFT + ENDURANCE
am
1) Pullups 13-8-7 (Session 7/8). Felt strong today despite weighing in pretty heavy! Def had a 14th rep in me.
2) Skipping 5x5min on/1min off, followed by a 10min finishing round. Weather was dreary today so it was indoors.
Summary: Not bad, got what I needed in.
Week 3 of slightly more Endurance training, though to be fair it hasn't really happened in the first 2 weeks!
MON: BJJ + 1 LIFT
lunchtime
1) T1: S-Mount armbar standard. T2: Variation to switch to the other side. Use the hand-post on the floor near his hips to facilitate the movement. T3: Re-clip if he defends the switch.
2) 3x6min rolls + 1 really short one at the end with a black belt. Overall good fun today.
TUE: 2 LIFTS + SPRINTS + NoGI aka MONSTER DAY
lunchtime
1) Push Press 2x3 at 67.5kg (85pct).
2) Deadlifts 2x5 at 120kg (80pct)
3) 3 sets of 3x25m sprints (walk between sprints) + Monkey Bar travel.
4) NoGI. T1: Marcelotine from standing. To get a good chinstrap push his head across his original double leg position. T2: Omoplata from closed guard. Turn towards opponent's hips to flatten him out. T3: If he postures to defend the omoplata, use a butterfly hook to keep him from running away and you can still finish the omoplata. 4x6min rolls after - last roll was with my wife, and she got me with a quick heelhook early in the round! So turned on the game and managed to finish a toehold. Violent household...
I am quite beat up by this afternoon. I don't think I will program it this way, maybe drop the sprints or something. Or just not do monster days at all. Tomorrow has to be a light/rest day.
WED: ENDURANCE + 1 LIFT
kept it light and easy
evening
1) Skipping 10 x 3min on/1min off.
2) Pullups 12-8-7 (Session 6/8).
THU: BJJ
am
1) Some side control and knee on belly drills. 4x6m rolls after. I got 3 big dudes in a row and found a kind female blue belt for the last roll to recover.
FRI: 2 LIFTS +NoGI
am
1) Front Squats 2x5 at 87.5kg (80pct).
2) Bench Press 2x3 at 90kg (85pct). The 3rd rep on both sets were grinding ones - I might redo the block unless I have a super session with the 90pct day.
evening (late)
1) Decided to spring for the late late nogi class. T1: Double under basic pass with nogi mods. T2: Forcing the turtle from double-under and finishing the backtake. Did some specific training and a couple of rolls from standing. Great way to spend Fri night!
SAT: REST
SUN: 1 LIFT + ENDURANCE
am
1) Pullups 13-8-7 (Session 7/8). Felt strong today despite weighing in pretty heavy! Def had a 14th rep in me.
2) Skipping 5x5min on/1min off, followed by a 10min finishing round. Weather was dreary today so it was indoors.
Summary: Not bad, got what I needed in.
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
26 MAR TO 1 APR 2018
Week 4/4 of Aerobic focus.
MON: BJJ + 1 LIFT
lunchtime
1) BJJ. T1: Closed Guard cross-collar choke threat to triangle transition. T2: Closed Guard cross-collar choke threat to backtake.
2) Some specific training for Guard vs Passer then 3 x 6min rolls. I did well today, especially my closed guard game seems to have improved out of the blue considering I barely use it.
evening
1) Bench Press 95kg (90pct) for 2-1-1. Couldn’t get the 2nd set of 2. Am going to keep TM unchanged and redo the block.
TUE: 3 LIFTS + SPRINTS
lunchtime
1) Bench Press 70kg 4x5 (deload session at just about 70pct)
2) Deadlifts 2x3 at 127.5kg (85pct).
3) Push Press 2x2 at 70kg (90pct). It seems that my lack of left shoulder mobility is going to curtail me going any further in this exercise - my training partner says it looks unbalanced as I am rotating my left hand forward. I am going to do 4 weeks of 1h KB Presses and TGUs in place of Push Presses and see if it helps.
4) 3 sets of [3x25m sprints (walk in between sprints) + 1x Monkey Bar travel]
5) I didn't count this as a lift today but it will replace my Push Presses for the next month. 1h KB Press, L then R, 12kg for 1-2-3-4-5-10-10. Will volume up these babies until the shoulder feels mobile/painless in most planes.
WED: 1 LIFT + BJJ
am
1) Some mobility work followed by 5x10 1h KB Press at 12kg, TGUs at 12kg, 16kg.
lunchtime
1) BJJ Randori. 7x6min rolls. Was super fun rolls today.
THU: BJJ + 2 LIFTS
lunchtime
1) BJJ. Lots of drills today. One technique taught: "rescue" backtake vs reverse half-guard. Then 4x6min rolls... I was very sharp today somehow so quite pleased with that.
2) Front Squat 2x3 at 92.5kg (85pct).
3) 5 x LR TGU at 16kg.
FRI + SAT: REST
The best laid plans of mice and men. Am laid out by a flu bug and just lying in bed. Hopefully I will feel more human by Sunday.
SUN: LITE WEIGHTS
Better but not completely out of woods. Monday training will be iffy but will be good enough for Program Minimums.
evening
1) TGU 5 x LR 20kg.
2) Pistol Squats 5 x 2L2R.
3) Pullups 13-8-8 (Session 8/8). Move up rep max to 13.
Overall: Not a great end to the week, which sums up the month really. Failed to get much traction on the aerobic side of things. Will redo this 4 week aerobic focus for April 2018 and hopefully do better this time.
Week 4/4 of Aerobic focus.
MON: BJJ + 1 LIFT
lunchtime
1) BJJ. T1: Closed Guard cross-collar choke threat to triangle transition. T2: Closed Guard cross-collar choke threat to backtake.
2) Some specific training for Guard vs Passer then 3 x 6min rolls. I did well today, especially my closed guard game seems to have improved out of the blue considering I barely use it.
evening
1) Bench Press 95kg (90pct) for 2-1-1. Couldn’t get the 2nd set of 2. Am going to keep TM unchanged and redo the block.
TUE: 3 LIFTS + SPRINTS
lunchtime
1) Bench Press 70kg 4x5 (deload session at just about 70pct)
2) Deadlifts 2x3 at 127.5kg (85pct).
3) Push Press 2x2 at 70kg (90pct). It seems that my lack of left shoulder mobility is going to curtail me going any further in this exercise - my training partner says it looks unbalanced as I am rotating my left hand forward. I am going to do 4 weeks of 1h KB Presses and TGUs in place of Push Presses and see if it helps.
4) 3 sets of [3x25m sprints (walk in between sprints) + 1x Monkey Bar travel]
5) I didn't count this as a lift today but it will replace my Push Presses for the next month. 1h KB Press, L then R, 12kg for 1-2-3-4-5-10-10. Will volume up these babies until the shoulder feels mobile/painless in most planes.
WED: 1 LIFT + BJJ
am
1) Some mobility work followed by 5x10 1h KB Press at 12kg, TGUs at 12kg, 16kg.
lunchtime
1) BJJ Randori. 7x6min rolls. Was super fun rolls today.
THU: BJJ + 2 LIFTS
lunchtime
1) BJJ. Lots of drills today. One technique taught: "rescue" backtake vs reverse half-guard. Then 4x6min rolls... I was very sharp today somehow so quite pleased with that.
2) Front Squat 2x3 at 92.5kg (85pct).
3) 5 x LR TGU at 16kg.
FRI + SAT: REST
The best laid plans of mice and men. Am laid out by a flu bug and just lying in bed. Hopefully I will feel more human by Sunday.
SUN: LITE WEIGHTS
Better but not completely out of woods. Monday training will be iffy but will be good enough for Program Minimums.
evening
1) TGU 5 x LR 20kg.
2) Pistol Squats 5 x 2L2R.
3) Pullups 13-8-8 (Session 8/8). Move up rep max to 13.
Overall: Not a great end to the week, which sums up the month really. Failed to get much traction on the aerobic side of things. Will redo this 4 week aerobic focus for April 2018 and hopefully do better this time.
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.