28 MAY TO 3 JUN 2018
PLAN
ENDURANCE+ (Wk 6/6)
28th. BJJ Fundamentals. Squat. Push Press.
29th. Deadlift. Push Press.
30th. 5k TM 10.8kph. Squat. Pull-ups
31st. BJJ Fundamentals. Squat. Push Press.
1st. Squat. Pull-ups
2nd. REST.
3rd. 2.4k Time trial OR 6k MAF Test.
REALITY
MON: 2 LIFTS + BJJ
am
1) Squat. 2 at 102.5kg (85pct).
2) Push Press. 3 at 57.5kg (80pct).
Gone in 20mins.
lunchtime
1) BJJ fundamentals class. Yikes - headlock escapes (ie ear grinding torture). Specific training was fun, I was a judoka once afterall.
TUE: 2 LIFTS
am
1) Push Press 2 at 60kg (85pct). Move up TM just a smidgen.
2) Sumo Deadlift 2s: 115kg, 120kg, 127.5kg, 135kg (Tripled this last one because I felt good actually). Move up TM just a little.
Very fruitful session in just 40mins inclusive of warmup.
WED: 3 LIFTS + ENDURANCE
am
1) Pull-ups. Ladder 1-2-3-4-5.
2) Push Press. 5 at 50kg (70pct).
3) Squat. 5 at 85kg (70pct). Move up TM.
lunchtime
1) 35min "relaxed" run in the open. With temperatures reaching 35 deg C this was a tough one. Managed just about 5.5km, average HR 142bpm.
evening
Pushing my luck a lil’ and did another quick set of Squats and Push Presses. Whole thing was a wrap in under 20mins.
1) Squat. 5 at 87.5kg (70pct).
2) Push Press. 3 at 57.5kg (80pct).
THU: 1 LIFT + BJJ + SE + 2 LIFTS
lunchtime
1) Ring Pull-ups Ladder 2-2-3-4-5. Actually haven’t done these in a long time. Feels much better on the shoulder.
2) BJJ Fundamentals. Side mount escapes and specific training. Fun session.
3) “Crossfake” #indestructible. Some sort of 45min beasting session. Core work and burpees were the main ingredients. I hated every minute of it haha.
evening
After a big refeed at dinner I went down to the basement and did the program. 17mins today.
1) Squat. 4 at 95kg (75pct).
2) Push Press. 4 at 55kg (75pct).
FRI: 3 LIFTS
am
1) Pull-ups. Ladder 2-3-3-4-5.
2) Push Press. 2 at 62.5kg (85pct). Move up TM.
3) Squat. 3 at 100kg (80pct), 2 at 107.5kg (85pct). Move up TM.
Just under 30mins for the lot.
SAT: REST
SUN: ENDURANCE
evening
1) 2.4km Cooper's test. 10:22. 53 pushups/1min. Mini-mock PFT. 34 deg C out there, crazy weather.
SUMMARY: I am disappointed with the Cooper test results as it was very low returns for 6 weeks of training in terms of improvement. Even adjusting for the weather, I was hoping to go under 10min (I did the first 1.2km in 4:30!). On hindsight the "endurance" block turned out to be anything but, and I kept way too much strength training in there. I will aim to run another 6 week Endurance block at the end of the year and do it properly this time.
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
4 JUN TO 10 JUN 2018
Running a 6 week STRENGTH++ block. Base Plan is:
MON: BJJ. SQ + PUSH.
TUE: PUSH + DL* + Power
WED: SQ + PULL
THU: BJJ. SQ.
FRI: NoGI. PUSH. PULL.
SAT: REST
SUN: SQ + PULL
DL is normal 5/3/1-ish programming, other lifts are just 1 workset of 2-5 reps at 70-85pct of Training maxes, 3-4 times a week.
STRENGTH++ WEEK 1/6
MON: BJJ + 2 LIFTS
lunchtime
1) BJJ. Lasso Guard passes - I have learnt these before but today I picked up a couple of details which should improve their effectiveness. Had 3 rolls, 2 vs 100+kg blue belts, and 1 vs a black belt. It was a tough session and my right knee has gone into rebellion for my troubles. I am going to take the rest of the week off BJJ to let it settle down.
evening
1) Squat. 5 at 90kg (70pct). Surprisingly the painful MCL injury did not affect my squats in any discernible way.
2) Push Press. 5 at 52.5kg (70pct).
TUE: 5 LIFTS + HIC
lunchtime
1) Squat. 4 at 97.5kg (75pct).
2) Bench Press. 5 at 72.5kg (70pct)
3) Pull-ups Ladder 2-3-4-4-5.
4) Push Press. 4 at 55kg (75pct), 3 at 60kg (80pct), 2 at 62.5kg (85pct). Move up TM.
5) Sumo Deadlifts. 4s: 107.5kg, 115kg, 122.5kg (80pct).
6) 7x20m Sleds +50kg.
That was a tough session.
WED: 3 LIFTS
am
1) Push Press. 5 at 52.5kg (70pct).
2) Pull-ups Ladder 2-3-4-5-5.
Giving the lower body a break today. Right knee is ever so slightly swollen I think.
THU: 2 LIFTS + KNEE REHAB
am
1) Push Press. 4 at 57.5kg (75pct), 3 at 60kg (80pct).
2) Pull-ups Ladder 2-3-4-5-6. Next Pullup session will be a max rep test.
3) Level 1 Knee Rehab (just static and non challenging stuff).
FRI: 3 LIFTS + KNEE REHAB
1) Squats. 3 at 102.5kg (80pct), 2 at 110kg (85pct). Move up TM. Knee felt much better today but not out of woods. Continue rehab.
2) Push Press. 2 at 65kg (85pct). Move up TM.
3) Bench Press. 4 at 77.5kg (75pct), 3 at 82.5kg (80pct), 2 at 87.5kg (85pct). Small increase in TM.
4) Level 2 Knee Rehab (still static).
SAT: 2 LIFTS + Knee Rehab
1) Bench Press. 5 at 72.5kg (70pct).
2) Push Press. 5 at 55kg (70pct).
SUN: 2 LIFTS
1) Pull-ups Max Reps: 13. Hmm. This isn’t really responding. Shall up the volume a lil and if it still doesn’t work will do some weighted work.
2) Squat. 5 at 92.5kg (70pct).
SUMMARY: +ve: good week of punching the clock. -ve: not quite nailing it on pull-ups. As well as a swollen right knee that is going to need some conservative handling. I am going to skip BJJ for a couple more weeks and if the knee doesn’t get better will get it looked at.
Running a 6 week STRENGTH++ block. Base Plan is:
MON: BJJ. SQ + PUSH.
TUE: PUSH + DL* + Power
WED: SQ + PULL
THU: BJJ. SQ.
FRI: NoGI. PUSH. PULL.
SAT: REST
SUN: SQ + PULL
DL is normal 5/3/1-ish programming, other lifts are just 1 workset of 2-5 reps at 70-85pct of Training maxes, 3-4 times a week.
STRENGTH++ WEEK 1/6
MON: BJJ + 2 LIFTS
lunchtime
1) BJJ. Lasso Guard passes - I have learnt these before but today I picked up a couple of details which should improve their effectiveness. Had 3 rolls, 2 vs 100+kg blue belts, and 1 vs a black belt. It was a tough session and my right knee has gone into rebellion for my troubles. I am going to take the rest of the week off BJJ to let it settle down.
evening
1) Squat. 5 at 90kg (70pct). Surprisingly the painful MCL injury did not affect my squats in any discernible way.
2) Push Press. 5 at 52.5kg (70pct).
TUE: 5 LIFTS + HIC
lunchtime
1) Squat. 4 at 97.5kg (75pct).
2) Bench Press. 5 at 72.5kg (70pct)
3) Pull-ups Ladder 2-3-4-4-5.
4) Push Press. 4 at 55kg (75pct), 3 at 60kg (80pct), 2 at 62.5kg (85pct). Move up TM.
5) Sumo Deadlifts. 4s: 107.5kg, 115kg, 122.5kg (80pct).
6) 7x20m Sleds +50kg.
That was a tough session.
WED: 3 LIFTS
am
1) Push Press. 5 at 52.5kg (70pct).
2) Pull-ups Ladder 2-3-4-5-5.
Giving the lower body a break today. Right knee is ever so slightly swollen I think.
THU: 2 LIFTS + KNEE REHAB
am
1) Push Press. 4 at 57.5kg (75pct), 3 at 60kg (80pct).
2) Pull-ups Ladder 2-3-4-5-6. Next Pullup session will be a max rep test.
3) Level 1 Knee Rehab (just static and non challenging stuff).
FRI: 3 LIFTS + KNEE REHAB
1) Squats. 3 at 102.5kg (80pct), 2 at 110kg (85pct). Move up TM. Knee felt much better today but not out of woods. Continue rehab.
2) Push Press. 2 at 65kg (85pct). Move up TM.
3) Bench Press. 4 at 77.5kg (75pct), 3 at 82.5kg (80pct), 2 at 87.5kg (85pct). Small increase in TM.
4) Level 2 Knee Rehab (still static).
SAT: 2 LIFTS + Knee Rehab
1) Bench Press. 5 at 72.5kg (70pct).
2) Push Press. 5 at 55kg (70pct).
SUN: 2 LIFTS
1) Pull-ups Max Reps: 13. Hmm. This isn’t really responding. Shall up the volume a lil and if it still doesn’t work will do some weighted work.
2) Squat. 5 at 92.5kg (70pct).
SUMMARY: +ve: good week of punching the clock. -ve: not quite nailing it on pull-ups. As well as a swollen right knee that is going to need some conservative handling. I am going to skip BJJ for a couple more weeks and if the knee doesn’t get better will get it looked at.
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
11 JUN TO 17 JUN 2018
Running a 6 week STRENGTH++ block. Base Plan is:
MON: SQ + PUSH + PULL.
TUE: PUSH + DL* + Power
WED: SQ + PULL
THU: SQ + PUSH.
FRI: SQ + PULL.
SAT: REST
SUN: SQ + PUSH
DL is normal 5/3/1-ish programming, other lifts are just 1 workset of 2-5 reps at 70-85pct of Training maxes, 3-4 times a week.
No BJJ sessions this week but sub in with knee rehab sessions daily.
STRENGTH++ WEEK 2/6
MON: 4 LIFTS
am
1) Push Press 4 at 60kg (75pct).
2) Squat 4 at 97.5kg (75pct).
3) Pull-ups Ladder 2-2-3-4-5.
4) Bench Press 4 at 77.5kg (75pct)
TUE: 3 LIFTS + SLEDS
lunchtime
1) Push Press 3@62.5kg (80pct), 2@67.5kg (85pct).
2) Bench Press 3@85kg (80pct), 2@90kg (85pct), 1@95kg (90pct).
3) Sumo Deadlift. 3@130kg (80pct).
4) 140m total Sled Sprints with +55kg.
WED: 2 LIFTS + BJJ (LITE)
am
1) Pull-ups Ladder 2-3-3-4-5. Felt really good about these today.
lunchtime
1) Squats. 3 at 105kg (80pct).
2) BJJ Fundamentals class. Partnered with the wife, who was kind enough not to beat my butt too badly. Knee is not ready for even moderate rolling for now. Did some gullotines and turtle sitouts.
THU: 3 LIFTS + Knee Rehab
am
1) Squats. 2 at 112.5kg (85pct).
2) Push Press. 1 at 70kg (90pct).
3) Bench Press. 5 at 75kg (70pct).
4) Knee Rehab work.
FRI: BJJ + 2 LIFTS
am
1) Pull-ups Ladder 2-3-4-4-5.
2) Squat. 2x1 at 117.5kg (90pct). Move up TM slightly.
lunchtime
1) BJJ. FLOW ROLL ONLY! Omoplata ftom side control.
SAT: REST
SUN: 3 LIFTS
am
1) Push Press. 5 at 57.5kg (70pct).
2) Squat. 5 at 92.5kg (70pct).
3) Bench Press. 4 at 80kg (75pct), 3 at 85kg (80pct).
SUMMARY: Great week of training. Light flow BJJ was manage-able and fun. The Squat Every Day for a single work set protocol is really enjoyable so far.
Running a 6 week STRENGTH++ block. Base Plan is:
MON: SQ + PUSH + PULL.
TUE: PUSH + DL* + Power
WED: SQ + PULL
THU: SQ + PUSH.
FRI: SQ + PULL.
SAT: REST
SUN: SQ + PUSH
DL is normal 5/3/1-ish programming, other lifts are just 1 workset of 2-5 reps at 70-85pct of Training maxes, 3-4 times a week.
No BJJ sessions this week but sub in with knee rehab sessions daily.
STRENGTH++ WEEK 2/6
MON: 4 LIFTS
am
1) Push Press 4 at 60kg (75pct).
2) Squat 4 at 97.5kg (75pct).
3) Pull-ups Ladder 2-2-3-4-5.
4) Bench Press 4 at 77.5kg (75pct)
TUE: 3 LIFTS + SLEDS
lunchtime
1) Push Press 3@62.5kg (80pct), 2@67.5kg (85pct).
2) Bench Press 3@85kg (80pct), 2@90kg (85pct), 1@95kg (90pct).
3) Sumo Deadlift. 3@130kg (80pct).
4) 140m total Sled Sprints with +55kg.
WED: 2 LIFTS + BJJ (LITE)
am
1) Pull-ups Ladder 2-3-3-4-5. Felt really good about these today.
lunchtime
1) Squats. 3 at 105kg (80pct).
2) BJJ Fundamentals class. Partnered with the wife, who was kind enough not to beat my butt too badly. Knee is not ready for even moderate rolling for now. Did some gullotines and turtle sitouts.
THU: 3 LIFTS + Knee Rehab
am
1) Squats. 2 at 112.5kg (85pct).
2) Push Press. 1 at 70kg (90pct).
3) Bench Press. 5 at 75kg (70pct).
4) Knee Rehab work.
FRI: BJJ + 2 LIFTS
am
1) Pull-ups Ladder 2-3-4-4-5.
2) Squat. 2x1 at 117.5kg (90pct). Move up TM slightly.
lunchtime
1) BJJ. FLOW ROLL ONLY! Omoplata ftom side control.
SAT: REST
SUN: 3 LIFTS
am
1) Push Press. 5 at 57.5kg (70pct).
2) Squat. 5 at 92.5kg (70pct).
3) Bench Press. 4 at 80kg (75pct), 3 at 85kg (80pct).
SUMMARY: Great week of training. Light flow BJJ was manage-able and fun. The Squat Every Day for a single work set protocol is really enjoyable so far.
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
18 TO 24 JUN 2018
STRENGTH++ (3/5) PLAN
18th. BJJ. SQ. PULL
19th. DL. PUSH. Sprints.
20th. SQ. PULL
21st. SQ. PUSH
22nd. BJJ. SQ. PULL
23rd. REST
24th. SQ. PUSH.
MON: BJJ + 2 LIFTS
am
1) Pull-ups Ladder 5-5-4-3-2.
2) Squat. 4 at 100kg (75pct).
lunchtime
1) BJJ. SLX entries from Shin-on-shin, butterfly and half guard. Leg drag pass variation instead of the more common tech standup. Had a few chill rolls.
TUE: 4 LIFTS + DYNAMIC KNEE REHAB
am
1) Squat. 2@112.5kg (85pct).
2) Push Press. 4@60kg (75pct).
3) Bench Press. 2@90kg (85pct).
4) Sumo Deadlift. Singles at 110kg, 120kg, 130kg, 140kg and 150kg. The last is a PR by almost 6kg. Felt super strong and went for another at 155kg... the bar didn’t budge off the floor. That’s the thing about missing sumo I reckon, you can’t even break the floor whereas when I miss on conventional it is near lockout. So... that’s that for sumo deadlifts for now, will start on a mini block on conventional deadlifts or power cleans.
5) Dynamic Knee Rehab. Sub max sprints, cuts, jumps on/off bosu ball, different landing positions.
WED: 2 LIFTS
lunchtime
1) Pull-ups Ladder 6-5-4-3-2.
2) Squat. 92.5kg (70pct) for 5-3-2 reps.
THU: 2 LIFTS + STATIC KNEE REHAB
am
1) Push Press. 65kg (85pct) x3, x1.
lunchtime
1) Bench Press. 75kg (70pct) for 5-3-2.
FRI: 2 LIFTS + BJJ
am
1) Pullups Ladder 6-5-4-3-3. Felt really strong today on this.
2) Squat. 100kg (75pct) for 4-2.
lunchtime
1) BJJ. Spider Guard to omoplata. Spider Guard to low single/double. Did 3x10min rolls... that was tough.
2) Strength endurance finisher: 2 LR TGU 16kg to warmup the shoulders. 10x10 2H Swings 16kg. 5 sets of L Pistol/HSPU/R Pistol/HSPU.
SAT: REST
HRV Index: 8.1; RHR: 56.4.
RHR has been creeping up from 50 just 4 weeks ago. A combination of zero endurance training, and I am guessing more importantly, lots of drinking and late nights. But! Fifa world cup only comes by once every 4 years.
SUN: 3 LIFTS + STATIC KNEE REHAB
HRV Index: 8.0. RHR: 56.1
Late night World Cup + too much alcohol + little sleep = I felt crap getting out of bed today. But 10 minutes of mindful breathing along to Marconi Union’s Weightless actually made me feel a little better after. “All in the mind”-type nonsense perhaps but I had nothing to lose.
am
1) Back Squat. 107.5kg (80pct) for 3-1.
2) Push Press. 70kg (85pct) for 2. Tried a 3rd rep for a sneaky PR but couldn’t lock it out.
3) Bench Press. 80kg (75pct) for 4-2.
SUMMARY: Pretty good week of training. The perennial knee issue seems under control (touch wood). I might not make any PRs on SQ or PU this block at this rate before I go on holiday, but hopeful that I can nail BP and PP.
STRENGTH++ (3/5) PLAN
18th. BJJ. SQ. PULL
19th. DL. PUSH. Sprints.
20th. SQ. PULL
21st. SQ. PUSH
22nd. BJJ. SQ. PULL
23rd. REST
24th. SQ. PUSH.
MON: BJJ + 2 LIFTS
am
1) Pull-ups Ladder 5-5-4-3-2.
2) Squat. 4 at 100kg (75pct).
lunchtime
1) BJJ. SLX entries from Shin-on-shin, butterfly and half guard. Leg drag pass variation instead of the more common tech standup. Had a few chill rolls.
TUE: 4 LIFTS + DYNAMIC KNEE REHAB
am
1) Squat. 2@112.5kg (85pct).
2) Push Press. 4@60kg (75pct).
3) Bench Press. 2@90kg (85pct).
4) Sumo Deadlift. Singles at 110kg, 120kg, 130kg, 140kg and 150kg. The last is a PR by almost 6kg. Felt super strong and went for another at 155kg... the bar didn’t budge off the floor. That’s the thing about missing sumo I reckon, you can’t even break the floor whereas when I miss on conventional it is near lockout. So... that’s that for sumo deadlifts for now, will start on a mini block on conventional deadlifts or power cleans.
5) Dynamic Knee Rehab. Sub max sprints, cuts, jumps on/off bosu ball, different landing positions.
WED: 2 LIFTS
lunchtime
1) Pull-ups Ladder 6-5-4-3-2.
2) Squat. 92.5kg (70pct) for 5-3-2 reps.
THU: 2 LIFTS + STATIC KNEE REHAB
am
1) Push Press. 65kg (85pct) x3, x1.
lunchtime
1) Bench Press. 75kg (70pct) for 5-3-2.
FRI: 2 LIFTS + BJJ
am
1) Pullups Ladder 6-5-4-3-3. Felt really strong today on this.
2) Squat. 100kg (75pct) for 4-2.
lunchtime
1) BJJ. Spider Guard to omoplata. Spider Guard to low single/double. Did 3x10min rolls... that was tough.
2) Strength endurance finisher: 2 LR TGU 16kg to warmup the shoulders. 10x10 2H Swings 16kg. 5 sets of L Pistol/HSPU/R Pistol/HSPU.
SAT: REST
HRV Index: 8.1; RHR: 56.4.
RHR has been creeping up from 50 just 4 weeks ago. A combination of zero endurance training, and I am guessing more importantly, lots of drinking and late nights. But! Fifa world cup only comes by once every 4 years.
SUN: 3 LIFTS + STATIC KNEE REHAB
HRV Index: 8.0. RHR: 56.1
Late night World Cup + too much alcohol + little sleep = I felt crap getting out of bed today. But 10 minutes of mindful breathing along to Marconi Union’s Weightless actually made me feel a little better after. “All in the mind”-type nonsense perhaps but I had nothing to lose.
am
1) Back Squat. 107.5kg (80pct) for 3-1.
2) Push Press. 70kg (85pct) for 2. Tried a 3rd rep for a sneaky PR but couldn’t lock it out.
3) Bench Press. 80kg (75pct) for 4-2.
SUMMARY: Pretty good week of training. The perennial knee issue seems under control (touch wood). I might not make any PRs on SQ or PU this block at this rate before I go on holiday, but hopeful that I can nail BP and PP.
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
25 JUN TO 1 JUL 2018
PLAN: STRENGTH++ (Week 4/5)
25th. BJJ. Squat. Pull-ups.
26th. Deadlifts. Push Press. Bench Press. Sprints.
27th. BJJ Lite (option). Squat. Pull-ups.
28th. Squat. Push Press. Bench Press (max).
29th. BJJ. Pull-ups.
30th. REST.
1st. Squat (max). Push Press (max).
REALITY
MON: 2 LIFTS + BJJ
<HRV Index: 8.2. RHR: 53.6.>
lunchtime
1) Pull-ups Ladder: 6-5-4-4-3.
2) BJJ. Backtake from Shin-on-shin guard. Backtake from Side Control using far side armwrap. Did a bunch of specific training passer vs guarders and 3x6min rolls to finish. Got 3 blue belts: 2 100+kg guys, and 1 100lb girl! I did well in the first 2, but really struggled with the guard of the young lady.
evening
3) Back Squat. 2 at 112.5kg (85pct). 2 at 107.5kg (80pct).
TUE: 4 LIFTS + SPRINTS
<HRV Index: 7.9, RHR: 55.8>
lunchtime
1) Push Press. 5@57.5 (70pct), 4@60 (75pct).
2) Squat. 5-3-2@95 (70pct).
3) Bench Press. 3@85 (80pct), 3@80 (75pct).
4) Deadlift 5@95 (70pct), 4@102.5 (75pct).
1-4 were done in 47mins.
5) Dynamic Knee Rehab 12mins. Sprints, Cuts, Bosu Ball Jumps, Broad Jumps - i managed >2m for sure for repeats.
Felt really good about today’s session.
WED: 3 LIFTS
<HRV Index: 8.2, RHR: 55.3>
am
1) Push Press. 3@65 (80pct), 3@60 (75pct). Next session will be testing a max.
evening
2) Squat. 4-2-1@102.5 (75pct).
3) Pull-ups. Ladder 6-5-5-4-3. Next session will be testing a rep max.
THU: BJJ + 1 LIFT
<HRV Index: 8.8, RHR: 50>
The wonders of a night of 8.5hrs good sleep.
lunchtime
1) Squat. 3@110 (85pct), 3@102.5 (80pct).
2) BJJ. Wristlocks from standing position. Backtakes from armbar, triangle and omoplata positions. Unusual techniques today! Had 4 rolls today, brown-blue-black-white. Did well against everybody but got utterly smoked against the black belt.
FRI: 1 LIFT
<HRV Index: 8.1, RHR: 60>
Big drinking night with the boys. Messed up the sleep too. This morning I remembered why I try not to do this anymore.
lunchtime
1) Bench Press. 95kg (90pct of TM) for amrap. Managed 3 reps for a new PR E1RM of 100.6kg. Happy with that! It wasn’t particularly grindy on rep 3 either although there was no rep 4 in there. I am taking a break from the bench for a few weeks, or so I say...
SAT: REST
<HRV Index: 8.2, RHR: 53.4>
Ok I think wine does not work as a recovery beverage for me. Sleep though, seems to do wonders. One more rest day before tackling Squats and Push Press test day tomorrow.
SUN: 2 LIFTS
<HRV Index: 7.8, RHR: 55.2>
Not great numbers, not sure why. I thought I slept well and only had a glass of wine ar dinner.
am
1) Squat. 4@120. This is a E1RM of 130.9 which makes it a new PR. Was hoping for 5 actually. First 3 reps went well then I struggled to get out of the hole on the 4th and it was an ugly rep. Called it.
2) Push Press. 1@72.5. New PR, barely so. Think the squats fried me a bit. But I’ll take it.
SUMMARY:
Pretty much done with the 4 weeks of Strength++ phase, utilising a Squat Everyday-ish type training. I basically did 1-2 work set at 70-85pct, 2-5 reps - 4x/week for sqt and 3x/week for the rest.
Pros:
+ felt very fresh and form seems better.
+ E1RM changes: Sumo DL 144 to 150, BP 98 to 100, PP 72 to 72.5, SQ 129 to 131. Small improvements but its only 4 weeks of not very hard training.
Cons:
- Seems that my body is very sensitive to not doing any endurance training. RHR definitely crept up after 4 weeks of nada endurance. I think I will add 1 day of endurance next time. Not sure if that will affect strength gains?
- I am not 100pct sure about this but I feel that my work capacity has gone down. Maybe add a short swing session after each BJJ.
- Actually regarding Endurance deterioration etc, that might just be how periodisation works. O well!
PLAN: STRENGTH++ (Week 4/5)
25th. BJJ. Squat. Pull-ups.
26th. Deadlifts. Push Press. Bench Press. Sprints.
27th. BJJ Lite (option). Squat. Pull-ups.
28th. Squat. Push Press. Bench Press (max).
29th. BJJ. Pull-ups.
30th. REST.
1st. Squat (max). Push Press (max).
REALITY
MON: 2 LIFTS + BJJ
<HRV Index: 8.2. RHR: 53.6.>
lunchtime
1) Pull-ups Ladder: 6-5-4-4-3.
2) BJJ. Backtake from Shin-on-shin guard. Backtake from Side Control using far side armwrap. Did a bunch of specific training passer vs guarders and 3x6min rolls to finish. Got 3 blue belts: 2 100+kg guys, and 1 100lb girl! I did well in the first 2, but really struggled with the guard of the young lady.
evening
3) Back Squat. 2 at 112.5kg (85pct). 2 at 107.5kg (80pct).
TUE: 4 LIFTS + SPRINTS
<HRV Index: 7.9, RHR: 55.8>
lunchtime
1) Push Press. 5@57.5 (70pct), 4@60 (75pct).
2) Squat. 5-3-2@95 (70pct).
3) Bench Press. 3@85 (80pct), 3@80 (75pct).
4) Deadlift 5@95 (70pct), 4@102.5 (75pct).
1-4 were done in 47mins.
5) Dynamic Knee Rehab 12mins. Sprints, Cuts, Bosu Ball Jumps, Broad Jumps - i managed >2m for sure for repeats.
Felt really good about today’s session.
WED: 3 LIFTS
<HRV Index: 8.2, RHR: 55.3>
am
1) Push Press. 3@65 (80pct), 3@60 (75pct). Next session will be testing a max.
evening
2) Squat. 4-2-1@102.5 (75pct).
3) Pull-ups. Ladder 6-5-5-4-3. Next session will be testing a rep max.
THU: BJJ + 1 LIFT
<HRV Index: 8.8, RHR: 50>
The wonders of a night of 8.5hrs good sleep.
lunchtime
1) Squat. 3@110 (85pct), 3@102.5 (80pct).
2) BJJ. Wristlocks from standing position. Backtakes from armbar, triangle and omoplata positions. Unusual techniques today! Had 4 rolls today, brown-blue-black-white. Did well against everybody but got utterly smoked against the black belt.
FRI: 1 LIFT
<HRV Index: 8.1, RHR: 60>
Big drinking night with the boys. Messed up the sleep too. This morning I remembered why I try not to do this anymore.
lunchtime
1) Bench Press. 95kg (90pct of TM) for amrap. Managed 3 reps for a new PR E1RM of 100.6kg. Happy with that! It wasn’t particularly grindy on rep 3 either although there was no rep 4 in there. I am taking a break from the bench for a few weeks, or so I say...
SAT: REST
<HRV Index: 8.2, RHR: 53.4>
Ok I think wine does not work as a recovery beverage for me. Sleep though, seems to do wonders. One more rest day before tackling Squats and Push Press test day tomorrow.
SUN: 2 LIFTS
<HRV Index: 7.8, RHR: 55.2>
Not great numbers, not sure why. I thought I slept well and only had a glass of wine ar dinner.
am
1) Squat. 4@120. This is a E1RM of 130.9 which makes it a new PR. Was hoping for 5 actually. First 3 reps went well then I struggled to get out of the hole on the 4th and it was an ugly rep. Called it.
2) Push Press. 1@72.5. New PR, barely so. Think the squats fried me a bit. But I’ll take it.
SUMMARY:
Pretty much done with the 4 weeks of Strength++ phase, utilising a Squat Everyday-ish type training. I basically did 1-2 work set at 70-85pct, 2-5 reps - 4x/week for sqt and 3x/week for the rest.
Pros:
+ felt very fresh and form seems better.
+ E1RM changes: Sumo DL 144 to 150, BP 98 to 100, PP 72 to 72.5, SQ 129 to 131. Small improvements but its only 4 weeks of not very hard training.
Cons:
- Seems that my body is very sensitive to not doing any endurance training. RHR definitely crept up after 4 weeks of nada endurance. I think I will add 1 day of endurance next time. Not sure if that will affect strength gains?
- I am not 100pct sure about this but I feel that my work capacity has gone down. Maybe add a short swing session after each BJJ.
- Actually regarding Endurance deterioration etc, that might just be how periodisation works. O well!
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
2 TO 8 JUL 2018
9 TO 15 JUL 2018
Will be on vacation hence vacation mode for the next 2 weeks. No formal training plans, but maybe some fun runs to explore the places, and some good ol’ beerlifting. That said, I have put on a fair bit of weight the last couple months (I maxed out pullups at 13 reps today - not good enough) so I might be lifting sparkling water instead.
9 TO 15 JUL 2018
Will be on vacation hence vacation mode for the next 2 weeks. No formal training plans, but maybe some fun runs to explore the places, and some good ol’ beerlifting. That said, I have put on a fair bit of weight the last couple months (I maxed out pullups at 13 reps today - not good enough) so I might be lifting sparkling water instead.
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
Interestingly enough, I usually get slimmer during my time off training. I'd guess it is due to the water shifts. I quit creating and eat less naturally while I am not training..godjira1 wrote:2 TO 8 JUL 2018
9 TO 15 JUL 2018
Will be on vacation hence vacation mode for the next 2 weeks. No formal training plans, but maybe some fun runs to explore the places, and some good ol’ beerlifting. That said, I have put on a fair bit of weight the last couple months (I maxed out pullups at 13 reps today - not good enough) so I might be lifting sparkling water instead.
Have good vacation!
"Man is what he reads." - Joseph Brodsky
Re: Boon’s Training Notebook
thanks! i have not experienced the "getting slimmer during time off training" effect, but there is a first time for everything.Barkadion wrote:Interestingly enough, I usually get slimmer during my time off training. I'd guess it is due to the water shifts. I quit creating and eat less naturally while I am not training..godjira1 wrote:2 TO 8 JUL 2018
9 TO 15 JUL 2018
Will be on vacation hence vacation mode for the next 2 weeks. No formal training plans, but maybe some fun runs to explore the places, and some good ol’ beerlifting. That said, I have put on a fair bit of weight the last couple months (I maxed out pullups at 13 reps today - not good enough) so I might be lifting sparkling water instead.
Have good vacation!
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
16 TO 22 JUL 2018
So I am recharged from my holiday and all that, and made daily PRs (almost) on my beerlifting. So I am back in training mode with perhaps a couple more kilos than I like. The next 4-8 weeks will be easy workouts, hitting my mobility and rehab work, and trying to make improvements in my 2 weakest lifts/movements which are push press and deadlifts.
PLAN: STRENGTH+ (1/4~8)
ie. next 4-8 weeks will look approximately like the plan below.
MON: BJJ. TGU or Farmer Walks
TUE: Some sort of DL. Push Press. Dynamic Knee Rehab Work.
WED: Variation/Light Day (BJJ Fundamentals, Light E, etc)
THU: Pullups/Chinups. Push Press. Shoulder Rehab Work.
FRI: BJJ. Bodyweight Work (OAP, Pistols, HSPUs, etc) or Swings
SAT: REST.
SUN: Endurance
MON: BJJ + TGUs
<HRV Index: 9.5. RHR: 49.2>
lunchtime:
1) BJJ. Lasso Guard basic sweep (the one that looks like a pendulum sweep). Lasso Guard + RDLR hook to waiter-ish sweep. Rolled 3x6mins and got my ass handed to me hard in the first one against the instructor. Not the best way to make my return after 2 weeks of vacation.
2) TGUs with 12-16-20-24-32kg. I couldn't find the 28kg bell so skipped that one.
TUE: WEIGHTS + SPRINTS
<HRV index: 8.8. RHR: 52.6>
lunchtime
1) Squat 3x5@82.5kg (62.5pct)
2) Push Press 3x5@50kg (70pct). This was meant to be 5x3 but I read it wrong.
3) Trapbar DL 5@147.5kg, 3@167.5kg. The last set was a new e1rm PR at 177.4kg. My grips are the limiting factor in this lift I think.
4) 10 x 10m sprints, alternate sets were skater sprints.
WED: SWIM + KB Swings (variation day)
<HRV index: 7.9, RHR: 54.2>
Put the better part of a bottle of wine in myself after dinner yesterday at a gathering. Feeling it today, not in a good way.
lunchtime
1) 10 x 10 2hS EMOM with 16kg.
evening
1) 40min dip in the pool. A few lazy laps with both front crawl and breaststroke - interestingly the latter caused some knee discomfort.
THU: BJJ + Calisthenics
<HRV index: 7.9, RHR: 50.2>
Still recovering from tuesday’s max trapbar DL and wine binge. I feel fine but HRV app disagrees - I guess we have to agree to disagree.
lunchtime
1) BJJ. Lasso guard to X guard tech stand sweep transition. Rolls: got crushed by a lady purple belt, she is one of the awesome ones but I was hoping to do better. Then did well against another brown and purple.
2) Pistol L/HSPU/Pistol R/HSPU flow x10. Did it with a partner so built in rest.
3) Did some 1H Pushup practice. Went well, work on narrowing base gradually.
4) 10 x 5 2HS EMOM with 20kg KB.
FRI: STRENGTH
<HRV index: 7.9, RHR: 53.0>
Late night yesterday, and the stats reflect it.
am
1) Push Press 7x3@50kg (70pct)
2) Front Squat 3x5@67.5kg (65pct)
3) Pullups - different grips. 8x4 EMOM.
4) 2HS with 20kg KB. 10 x 6 EMOM.
Did not feel like training to be honest. But dragged myself to the rack and did what was programmed.
SAT: REST
<HRV index: 8.0, RHR: 51.2>
SUN: Speed/Agility/Quickness + 1 LIFT + Some Swings
<HRV index: 7.7, RHR: 53.1>
am
1) Various soccer drills with cones for about an hour. Inspired after I watched this german movie Trainer! yesterday on netflix. Anyway it was fun and a change of pace (no pun intended).
2) 10 x 7 2H Swings with 20kg KB.
evening
1) Push Press 5x3 at 55kg (75pct). These felt heavy today somehow. I shall redo this session.
2) 10 x 8 2H Swings with 20kg KB.
SUMMARY: Not a bad week of training in that I punched the clock and showed up, and the SAQ substitute for Endurance at the end was extremely fun. I survived all the cuts, hurdles, etc so I think a 4km run won't take too much out of my knee. Aiming to test this theory out next wed or sun.
So I am recharged from my holiday and all that, and made daily PRs (almost) on my beerlifting. So I am back in training mode with perhaps a couple more kilos than I like. The next 4-8 weeks will be easy workouts, hitting my mobility and rehab work, and trying to make improvements in my 2 weakest lifts/movements which are push press and deadlifts.
PLAN: STRENGTH+ (1/4~8)
ie. next 4-8 weeks will look approximately like the plan below.
MON: BJJ. TGU or Farmer Walks
TUE: Some sort of DL. Push Press. Dynamic Knee Rehab Work.
WED: Variation/Light Day (BJJ Fundamentals, Light E, etc)
THU: Pullups/Chinups. Push Press. Shoulder Rehab Work.
FRI: BJJ. Bodyweight Work (OAP, Pistols, HSPUs, etc) or Swings
SAT: REST.
SUN: Endurance
MON: BJJ + TGUs
<HRV Index: 9.5. RHR: 49.2>
lunchtime:
1) BJJ. Lasso Guard basic sweep (the one that looks like a pendulum sweep). Lasso Guard + RDLR hook to waiter-ish sweep. Rolled 3x6mins and got my ass handed to me hard in the first one against the instructor. Not the best way to make my return after 2 weeks of vacation.
2) TGUs with 12-16-20-24-32kg. I couldn't find the 28kg bell so skipped that one.
TUE: WEIGHTS + SPRINTS
<HRV index: 8.8. RHR: 52.6>
lunchtime
1) Squat 3x5@82.5kg (62.5pct)
2) Push Press 3x5@50kg (70pct). This was meant to be 5x3 but I read it wrong.
3) Trapbar DL 5@147.5kg, 3@167.5kg. The last set was a new e1rm PR at 177.4kg. My grips are the limiting factor in this lift I think.
4) 10 x 10m sprints, alternate sets were skater sprints.
WED: SWIM + KB Swings (variation day)
<HRV index: 7.9, RHR: 54.2>
Put the better part of a bottle of wine in myself after dinner yesterday at a gathering. Feeling it today, not in a good way.
lunchtime
1) 10 x 10 2hS EMOM with 16kg.
evening
1) 40min dip in the pool. A few lazy laps with both front crawl and breaststroke - interestingly the latter caused some knee discomfort.
THU: BJJ + Calisthenics
<HRV index: 7.9, RHR: 50.2>
Still recovering from tuesday’s max trapbar DL and wine binge. I feel fine but HRV app disagrees - I guess we have to agree to disagree.
lunchtime
1) BJJ. Lasso guard to X guard tech stand sweep transition. Rolls: got crushed by a lady purple belt, she is one of the awesome ones but I was hoping to do better. Then did well against another brown and purple.
2) Pistol L/HSPU/Pistol R/HSPU flow x10. Did it with a partner so built in rest.
3) Did some 1H Pushup practice. Went well, work on narrowing base gradually.
4) 10 x 5 2HS EMOM with 20kg KB.
FRI: STRENGTH
<HRV index: 7.9, RHR: 53.0>
Late night yesterday, and the stats reflect it.
am
1) Push Press 7x3@50kg (70pct)
2) Front Squat 3x5@67.5kg (65pct)
3) Pullups - different grips. 8x4 EMOM.
4) 2HS with 20kg KB. 10 x 6 EMOM.
Did not feel like training to be honest. But dragged myself to the rack and did what was programmed.
SAT: REST
<HRV index: 8.0, RHR: 51.2>
SUN: Speed/Agility/Quickness + 1 LIFT + Some Swings
<HRV index: 7.7, RHR: 53.1>
am
1) Various soccer drills with cones for about an hour. Inspired after I watched this german movie Trainer! yesterday on netflix. Anyway it was fun and a change of pace (no pun intended).
2) 10 x 7 2H Swings with 20kg KB.
evening
1) Push Press 5x3 at 55kg (75pct). These felt heavy today somehow. I shall redo this session.
2) 10 x 8 2H Swings with 20kg KB.
SUMMARY: Not a bad week of training in that I punched the clock and showed up, and the SAQ substitute for Endurance at the end was extremely fun. I survived all the cuts, hurdles, etc so I think a 4km run won't take too much out of my knee. Aiming to test this theory out next wed or sun.
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
23 TO 29 JUL 2018
Keep training reasonable, and a lil’ stricter on the diet this week.
PLAN: STRENGTH+ (Week 2/4~8)
ie. next 4-8 weeks will look approximately like the plan below.
MON: BJJ. TGU/Farmer Walks
TUE: Deadlift. Press. Knee Rehab.
WED: Variation/Light Day
THU: Pullups. Press. Shoulder Rehab.
FRI: BJJ. Calisthenics. KB Swings.
SAT: REST.
SUN: Endurance. Pullups.
MON: BJJ + TGU
<HRV index: 7.8, RHR: 52.2>
Also tested the blood pressure this morning, at 108/68 I cannot complain.
lunchtime
1) BJJ. Various BnA choke troubleshoots from different back configurations. I used to do this a lot but have forgotten/failed to implement many of the details. Good class. Had 4x5min rolls against tough folks today. Did ok generally.
2) TGUs at 16-20-24-28-32kg.
TUE: STRENGTH + POWER
<HRV index: 7.3, RHR: 56.4>
So it seems I should take it easy.
lunchtime
1) Front Squat 3x5 62.5kg (60pct)
2) Push Press 5x3 55kg (75pct)
3) Trapbar DL 3x5 130kg (72.5pct)
4) 5x 10/20/30/40m shuttle sprints. Woah this was super tough to maintain the speed thru the rounds. Might add more rest.
WED: LIGHT/VARIATION DAY
<HRV Index: 8.0, RHR: 53.5>
am
1) Pullups 8x4.5(ie 4x5, 4x4) EMOM. Different grips each set.
2) 10x9 2HS EMOM with 20kg KB.
THU: BJJ + 1 LIFT + CALISTHENICS
<HRV index: 8.0, RHR 52.6>
lunchtime
1) BJJ fundamentals. Side control escapes and an armbar paired with the escape. It’s good fun to rework the basics sometimes.
2) Front Squat 62x5, 67.5x4, 72.5x3, 77.5x2, 82.5x1. It was meant to be 3x5 62.5, but I have decided sets across are really not my thing! Much preferred this.
3) 10 x EMOM - 2 HSPU alternating with 1h pushup L and R. I did the HSPU off 10kg dumbbells, and it was MUCH harder.
evening
1) 10x10 2HS EMOM with 20kg KB.
FRI: 3 LIFTS + ENDURANCE
<HRV index: 8.1, RHR: 53.7>
am
1) Push Press 3x3@60kg (82.5%). Wasn’t that heavy but didn’t feel particularly light either. I am struggling a little with the boredom of sets across tbh but will finish the program.
2) Pullups 8x5 EMOM, various grips. Didn’t get full reps on 7th and 8th sets. Rebuild from 8x3. I like the EMOM style of pullups!
3) 5s x 5r 2HS EMOM with 24kg KB.
evening
1) 4km loaded carries: 5 rds of 200m jog, 200m with 13kg backpack, 200m with 13kg backpack + 18kg slamball shoulder carry, 200m with 13kg backpack, 18kg slamball, 12kg KB suitcase carry.
It ended up being a pretty fun session, it took me 51:57 to finish at avg HR of 126 (max 161).
SAT: ENDURANCE
<HRV index 8.4, RHR 52.1>
evening
1) 100 x 10m farmer walk. 16kg + 20kg kettlebells. This was embarrassing because I thought it would be a piece of cake - turned out NOT to be an endurance session but rather grip strength training session instead as I needed to take breaks after about 20 reps in. Took 39mins to finish this. Perhaps I will just baby-step this one with 2x12kg to see how I do.
SUN: REST
<HRV index 8.6, RHR 48.4>
evening
1) Did 3x5, 10x1 at 70kg (70%) for Bench Press just for fun. Not really training this lift during this period.
SUMMARY:
Generally pretty nice week of training except for the knee acting up again. I suspect it might have been the shuttle runs on Tuesday but oh well. I tried out a bunch of light weight carries (aiming between 30-40kg) for a good distance as an Endurance training replacement and they were really fun and humbling at the same time, so aiming for more of the same next week. Will play it safe with the knee and call off the sprints or squats if there is any doubt at all.
Keep training reasonable, and a lil’ stricter on the diet this week.
PLAN: STRENGTH+ (Week 2/4~8)
ie. next 4-8 weeks will look approximately like the plan below.
MON: BJJ. TGU/Farmer Walks
TUE: Deadlift. Press. Knee Rehab.
WED: Variation/Light Day
THU: Pullups. Press. Shoulder Rehab.
FRI: BJJ. Calisthenics. KB Swings.
SAT: REST.
SUN: Endurance. Pullups.
MON: BJJ + TGU
<HRV index: 7.8, RHR: 52.2>
Also tested the blood pressure this morning, at 108/68 I cannot complain.
lunchtime
1) BJJ. Various BnA choke troubleshoots from different back configurations. I used to do this a lot but have forgotten/failed to implement many of the details. Good class. Had 4x5min rolls against tough folks today. Did ok generally.
2) TGUs at 16-20-24-28-32kg.
TUE: STRENGTH + POWER
<HRV index: 7.3, RHR: 56.4>
So it seems I should take it easy.
lunchtime
1) Front Squat 3x5 62.5kg (60pct)
2) Push Press 5x3 55kg (75pct)
3) Trapbar DL 3x5 130kg (72.5pct)
4) 5x 10/20/30/40m shuttle sprints. Woah this was super tough to maintain the speed thru the rounds. Might add more rest.
WED: LIGHT/VARIATION DAY
<HRV Index: 8.0, RHR: 53.5>
am
1) Pullups 8x4.5(ie 4x5, 4x4) EMOM. Different grips each set.
2) 10x9 2HS EMOM with 20kg KB.
THU: BJJ + 1 LIFT + CALISTHENICS
<HRV index: 8.0, RHR 52.6>
lunchtime
1) BJJ fundamentals. Side control escapes and an armbar paired with the escape. It’s good fun to rework the basics sometimes.
2) Front Squat 62x5, 67.5x4, 72.5x3, 77.5x2, 82.5x1. It was meant to be 3x5 62.5, but I have decided sets across are really not my thing! Much preferred this.
3) 10 x EMOM - 2 HSPU alternating with 1h pushup L and R. I did the HSPU off 10kg dumbbells, and it was MUCH harder.
evening
1) 10x10 2HS EMOM with 20kg KB.
FRI: 3 LIFTS + ENDURANCE
<HRV index: 8.1, RHR: 53.7>
am
1) Push Press 3x3@60kg (82.5%). Wasn’t that heavy but didn’t feel particularly light either. I am struggling a little with the boredom of sets across tbh but will finish the program.
2) Pullups 8x5 EMOM, various grips. Didn’t get full reps on 7th and 8th sets. Rebuild from 8x3. I like the EMOM style of pullups!
3) 5s x 5r 2HS EMOM with 24kg KB.
evening
1) 4km loaded carries: 5 rds of 200m jog, 200m with 13kg backpack, 200m with 13kg backpack + 18kg slamball shoulder carry, 200m with 13kg backpack, 18kg slamball, 12kg KB suitcase carry.
It ended up being a pretty fun session, it took me 51:57 to finish at avg HR of 126 (max 161).
SAT: ENDURANCE
<HRV index 8.4, RHR 52.1>
evening
1) 100 x 10m farmer walk. 16kg + 20kg kettlebells. This was embarrassing because I thought it would be a piece of cake - turned out NOT to be an endurance session but rather grip strength training session instead as I needed to take breaks after about 20 reps in. Took 39mins to finish this. Perhaps I will just baby-step this one with 2x12kg to see how I do.
SUN: REST
<HRV index 8.6, RHR 48.4>
evening
1) Did 3x5, 10x1 at 70kg (70%) for Bench Press just for fun. Not really training this lift during this period.
SUMMARY:
Generally pretty nice week of training except for the knee acting up again. I suspect it might have been the shuttle runs on Tuesday but oh well. I tried out a bunch of light weight carries (aiming between 30-40kg) for a good distance as an Endurance training replacement and they were really fun and humbling at the same time, so aiming for more of the same next week. Will play it safe with the knee and call off the sprints or squats if there is any doubt at all.
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.