8 TO 14 OCT 2018
Continuation/Goldilocks block Wk 4/8
CONTINUATION
MON: BJJ Lite + S&S + FS
TUE: BJJ + FS
WED: BP + S&S + Option Lite Endurance
THU: BJJ + FS
FRI: FS + S&S + Lite Endurance
SAT: REST
SUN: BP + Endurance
MON: BJJ Lite + S&S + FS + BJJ
<HRV 8.6, RHR 52.3>
Hit the deck early and slept super well and it shows in the stats.
AM
1) BJJ fundamentals. Bow&Arrow choke. 2 escapes from the back (ol’ school stuff). Then a bunch of free rolls - i practiced my Khabib style wrestling with a lil’ bit of success.
2) S&S: 5xLR TGU 32kg in 10mins. This is the Simple standard for the TGU portion - am really happy to nail this. It did not feel that hard either. Now just to catch up on the swings.
EV
3) STR: Front Squats 80kg for 5/3/2.
4) BJJ. Pant+Sleeve guard. Various sweeps from this position that I almost never play, but fun to mess around with some out-of-genre stuff. Had time for only some quick specific training and 1 chill roll.
Turned out to be a super Monday! Tomorrow will be light.
TUE: S&S + FS + Lite E
<HRV 8.1, 52.1>
AM
1) S&S: 6 x 8 EMOM 1h Swings at 24kg.
EV
2) STR: Front Squats 85kg for 5/3/2.
3) Lite E: 4km Treadmill WALK at 5kph, I slowly increased inclines till I finished at 4.5%. I was reading this new fantasy story on the kindle so well...
WED: BP + Calisthenics + Lite E
<HRV 7.8, RHR 50.6>
AM
1) Bench Press singles up to 100kg. Felt easy today. Finished with 72.5kgx5.
EV
2) Calisthenics: 3x2 Handstand Pushups, 3xLR 1h Pushups, 6xLR Pistols, resting a few breaths between sets. Then finished calisthenics practice with Pullup Ladders 1x(1-5)... good news is, my elbow seems completely ok with pullups again.
3) Lite E: 4km Treadmill WALK at 5.2kph, start: 1% incline (+0.5% per 500m). This speed/incline seems a bit too light with avg HR at 93bpm, max 105bpm, so will continue to edge it up.
THU: BJJ + S&S
AM
1) BJJ. Well I was expecting a typical class but ended up being specific training and free rolls. What a way to start the day!
2) S&S: 10 x 6 1h Swings 24kg EMOM.
FRI: FS + Pullups + Lite E
<HRV 7.5, RHR 54.9>
Had a few too many whiskeys last night at a friend's place..
EV
1) STR: Front Squats. 90kg for 5/3. 100kg for 2x1. The 100kg singles felt really easy today - which is awesome because my previous PR is 100x2.
2) SE: Pullups Ladder 1x(1-5), 1x(1-3). I supersetted the pullups with pushups in various forms (1h Pushups, clapping pushups, normal pushups).
3) Lite E: 4km Treadmill walk @ 5.5kph; start: +1% incline (+0.5%/500m). 112bpm average HR.
SAT: S&S + Lite E
<HRV 7.8, RHR 51.4>
AM
1) S&S: 10 x 7 EMOM 1h Swings 24kg.
Others
2) Lite E: no structured session, but did >23k steps.
SUN: FS + BP + Lite E
LUNCHTIME
1) STR: Bench Press: 102.5kg x 2 for a new PR E1RM of 105.4kg. It was RPE 9, ie it was hard but not terrible, but definitely no more reps.
2) STR: Front Squat: 102.5 x 3 for a new PR E1RM of 108.5kg. It was RPE 10 here... so a big sorta max on this.
I am super chuffed with these PRs! High Frequency training + Cluster sets both make a huge diff for me it seems - I have been stalling on bench press especially for a while and today was an easy breakthrough.
EV
3) Lite E: Farmer Walk 2x25m each weight: 12, 16, 20, 24, 32, 12+12, 12+16, 16+20, 20+24, 24+32.
SUMMARY:
Max strength training - extremely pleased with progress in front squats + bench press. For front squats I went from 90kg x 5 to 102.5 x 3 , and for bench press I went from 90kg x 3 to 102.5kg x2 (in this year for both lifts). I will take that as a win for the year, and see if I can improve my back squat + push press before I go back to basebuild mode in December.
Endurance training - the incline treadmill walks feel great and my RHR has already dropped a notch. Needless to say it is far easy on my knees compared to running, so I will stick with this until I stop seeing improvements.
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
15 TO 21 OCT 2018
Continuation/Goldilocks block Wk 5/8
BJJ Gym is closed Mon-Tue, so a bit of a break from BJJ. My fingers won't mind.
CONTINUATION
MON: REST
TUE: BS + TGU
WED: PP + S&S + Option Lite Endurance
THU: BJJ + BS
FRI: BS + S&S + Lite Endurance
SAT: REST
SUN: PP + Endurance
MON: REST-ish + PP
<HRV 7.7, RHR 53.3>
EV
1) STR: Push Press 5/4/3/2/1 up to a single at 60kg.
TUE: SQ + S&S: TGU
<HRV 7.1, RHR 50.7>
EV
1) STR: Squats 82.5kg for 5/3/2. Shoulder mobility sucks a little but it's been a while since I did back squats.
2) S&S: TGU 3x32kg each side, 6min total. Today was an easy-ish day. Focussed in getting tight from the get go and it makes a huge difference.
WED: PP + S&S + Lite E
<HRV 7.8, RHR 53.3>
Not bad despite having 3 glasses of wine at dinner last night.
AM
1) STR: Push Press 5/4/3/2/1 up to a single at 58.9kg. This was a bit of a balls-up as I intended to do 61.4kg actually... but my math deserted me.
EV:
2) S&S: 10x10 EMOM 2hS with 32kg.
3) Not a formal E session, but I bounced on the trampoline, alternating with my daughter, while we tried to learn the songs to A Star is Born.
THU: BS + BJJ
<HRV 8.3, RHR 52.1>
AM
1) STR: Squat 90kg 2x5.
EV
2) BJJ: Reverse omoplata vs turtle position. 4 rolls, there is a big blue belt who was trying to wrestle-smesh me but I managed to get him a couple times. Gas tank was a bit low today though somehow.
FRI: PP + S&S
<HRV 9.7, RHR 53.3>
Wonky HRV reading surely.
AM
1) STR: Push Press 5/4/3/2/1 up to a single at 61.4kg.
EV
2) S&S: 10x8 2h Swings 24kg EMOM.
SAT: LITE E
1) E: Scatter thru the day, Trampoline jumps: 15 x 2min, 4 x 2.5min, 5 x 3min.
SUN: BS
<HRV 7.9, RHR 51.7>
AM
1) STR: Squat 95kg 2x5.
SUMMARY:
Training volume for the week was quite light, but I think my fingers appreciate it (BJJ-itis). I'll call it a mini deload week of sorts. On the E front - the little 4 ft diameter trampoline I bought for the kids actually is really handy. I would take a little timeout every 15mins while watching netflix and go bounce for a few minutes, which brings the HR straight up and gives the eyes a break at the same time.
Continuation/Goldilocks block Wk 5/8
BJJ Gym is closed Mon-Tue, so a bit of a break from BJJ. My fingers won't mind.
CONTINUATION
MON: REST
TUE: BS + TGU
WED: PP + S&S + Option Lite Endurance
THU: BJJ + BS
FRI: BS + S&S + Lite Endurance
SAT: REST
SUN: PP + Endurance
MON: REST-ish + PP
<HRV 7.7, RHR 53.3>
EV
1) STR: Push Press 5/4/3/2/1 up to a single at 60kg.
TUE: SQ + S&S: TGU
<HRV 7.1, RHR 50.7>
EV
1) STR: Squats 82.5kg for 5/3/2. Shoulder mobility sucks a little but it's been a while since I did back squats.
2) S&S: TGU 3x32kg each side, 6min total. Today was an easy-ish day. Focussed in getting tight from the get go and it makes a huge difference.
WED: PP + S&S + Lite E
<HRV 7.8, RHR 53.3>
Not bad despite having 3 glasses of wine at dinner last night.
AM
1) STR: Push Press 5/4/3/2/1 up to a single at 58.9kg. This was a bit of a balls-up as I intended to do 61.4kg actually... but my math deserted me.
EV:
2) S&S: 10x10 EMOM 2hS with 32kg.
3) Not a formal E session, but I bounced on the trampoline, alternating with my daughter, while we tried to learn the songs to A Star is Born.
THU: BS + BJJ
<HRV 8.3, RHR 52.1>
AM
1) STR: Squat 90kg 2x5.
EV
2) BJJ: Reverse omoplata vs turtle position. 4 rolls, there is a big blue belt who was trying to wrestle-smesh me but I managed to get him a couple times. Gas tank was a bit low today though somehow.
FRI: PP + S&S
<HRV 9.7, RHR 53.3>
Wonky HRV reading surely.
AM
1) STR: Push Press 5/4/3/2/1 up to a single at 61.4kg.
EV
2) S&S: 10x8 2h Swings 24kg EMOM.
SAT: LITE E
1) E: Scatter thru the day, Trampoline jumps: 15 x 2min, 4 x 2.5min, 5 x 3min.
SUN: BS
<HRV 7.9, RHR 51.7>
AM
1) STR: Squat 95kg 2x5.
SUMMARY:
Training volume for the week was quite light, but I think my fingers appreciate it (BJJ-itis). I'll call it a mini deload week of sorts. On the E front - the little 4 ft diameter trampoline I bought for the kids actually is really handy. I would take a little timeout every 15mins while watching netflix and go bounce for a few minutes, which brings the HR straight up and gives the eyes a break at the same 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.
Re: Boon’s Training Notebook
22 TO 28 OCT 2018
Continuation/Goldilocks block Wk 6/8
CONTINUATION
MON: BJJ Lite + TGU + PP
TUE: BJJ + BS
WED: PP + S&S + Lite E
THU: BJJ + BS
FRI: BS + S&S + Lite E
SAT: REST
SUN: PP + Endurance
MON: BJJ Lite + TGU
AM
1) BJJ Lite: Well, didn't turn out too well. I got cranked by a somewhat over enthusiastic partner during bow&arrow choke practice today and my neck has gone a bit pear-shaped. I did well in rolls though I think the neck will put me out of commission for a couple days.
2) TGU 3xLR 32kg. Rest as needed.
EV
The push press is not going to happen today. Neck is all stiff, bah.
TUE: BS + PP + S&S + E
<HRV 7.4, RHR 52.4>
Neck is better but not BJJ ready. Should be fine if I give it a couple of days.
EV
1) STR: Back Squat 102.5kg 2x3. Easy Peasy.
2) STR: Push Press working up to a triple at 62.5kg.
3) S&S: 10 x 9 1h Swing EMOM 24kg.
4) E: 8 x 3min on/1min off trampoline jumps. 138 avg HR, 156 max HR.
WED: PP + E
<HRV 8.4, RHR 54.1>
EV
1) STR: Push Press working up to a triple at 63.9kg.
OTHERS
2) E: no formal E but clocked 20k steps today!
THU: BJJ + S&S + PP
<HRV 8.1, RHR 56.8>
High RHR, late night with a few beers was the culprit probably.
EV
1) BJJ. Almost 30min of guard passing drills had me beat. Then 3 pretty tough rolls. But I was in good form today.
2) S&S: 10x10 1h Swings EMOM 24kg.
3) STR: Kettlebells. Press: 32kg single LR. Push Press: 32kgx2 L, 32kgx3 R. Could definitely do more on the right side but left side was done.
FRI: BS + E
<HRV 7.6, RHR 56.9>
EV
1) STR: Squats 85kg 2x5.
2) E: 10 x 3min on/1min off Trampoline jumps. Avg HR was 146, but honestly it felt easier than that.
SAT: REST
Unfortunately I feel a man-flu coming on, which would explain the elevated RHR.
SUN: BS
<HRV 7.4, RHR 57.2>
AM
1) STR: Back Squat 90kg 2x5.
Man flu is here with a bad sore throat, blocked ear, the works. It is going to be a diet of netflix and water today.
SUMMARY:
Decent week of training, pity about the flu/cold whateveryoucallit at the end.
Continuation/Goldilocks block Wk 6/8
CONTINUATION
MON: BJJ Lite + TGU + PP
TUE: BJJ + BS
WED: PP + S&S + Lite E
THU: BJJ + BS
FRI: BS + S&S + Lite E
SAT: REST
SUN: PP + Endurance
MON: BJJ Lite + TGU
AM
1) BJJ Lite: Well, didn't turn out too well. I got cranked by a somewhat over enthusiastic partner during bow&arrow choke practice today and my neck has gone a bit pear-shaped. I did well in rolls though I think the neck will put me out of commission for a couple days.
2) TGU 3xLR 32kg. Rest as needed.
EV
The push press is not going to happen today. Neck is all stiff, bah.
TUE: BS + PP + S&S + E
<HRV 7.4, RHR 52.4>
Neck is better but not BJJ ready. Should be fine if I give it a couple of days.
EV
1) STR: Back Squat 102.5kg 2x3. Easy Peasy.
2) STR: Push Press working up to a triple at 62.5kg.
3) S&S: 10 x 9 1h Swing EMOM 24kg.
4) E: 8 x 3min on/1min off trampoline jumps. 138 avg HR, 156 max HR.
WED: PP + E
<HRV 8.4, RHR 54.1>
EV
1) STR: Push Press working up to a triple at 63.9kg.
OTHERS
2) E: no formal E but clocked 20k steps today!
THU: BJJ + S&S + PP
<HRV 8.1, RHR 56.8>
High RHR, late night with a few beers was the culprit probably.
EV
1) BJJ. Almost 30min of guard passing drills had me beat. Then 3 pretty tough rolls. But I was in good form today.
2) S&S: 10x10 1h Swings EMOM 24kg.
3) STR: Kettlebells. Press: 32kg single LR. Push Press: 32kgx2 L, 32kgx3 R. Could definitely do more on the right side but left side was done.
FRI: BS + E
<HRV 7.6, RHR 56.9>
EV
1) STR: Squats 85kg 2x5.
2) E: 10 x 3min on/1min off Trampoline jumps. Avg HR was 146, but honestly it felt easier than that.
SAT: REST
Unfortunately I feel a man-flu coming on, which would explain the elevated RHR.
SUN: BS
<HRV 7.4, RHR 57.2>
AM
1) STR: Back Squat 90kg 2x5.
Man flu is here with a bad sore throat, blocked ear, the works. It is going to be a diet of netflix and water today.
SUMMARY:
Decent week of training, pity about the flu/cold whateveryoucallit at the end.
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 OCT TO 4 NOV 2018
Continuation/Goldilocks block Wk 7/8
CONTINUATION
MON: BJJ Lite + TGU + PP
TUE: BJJ + BS
WED: PP + S&S + Lite E
THU: BJJ + BS
FRI: BS + S&S + Lite E
SAT: REST
SUN: PP + Endurance
MON: PP + S&S
No BJJ I reckon until Thurs, lest I become the bringer of pestilence to the gym. So it's working at home, and working out at home for the next 2-3 days.
AM
1) STR: Push Press 65kg x3. This felt real easy today.
PM
2) S&S: 10x10 2h Swings 32kg. Not EMOM style today, just taking my time today.
TUE: BS + S&S
Still coughing like a dog, fwah. It could be psychological, but I think I feel a bit better.
AM
1) STR: Squat 97.5kg 2x5. Again, this felt good.
EV
2) S&S: 8x5 1h Swings 32kg.
WED: PP + S&S + 1LDL
<HRV 8.1, RHR 51.6>
I am feeling MUCH better in line with the HRV/RHR stats, with no more sore throat or malaise. However, there is a lingering cough and some blocked sinuses, so BJJ is not on the cards for a couple more days.
PM
1) STR: Push Press 66.4kg x3. I was lifting well within myself on this, so am quite pleased.
2) S&S: 8x6 1h Swings 32kg. Left grip was a bit dicey today as I tried it without liquid chalk (which sadly still leaves a bit of a mess). I just need to get used to the fact that I need to clean up the place after swings.
On another note, I tried a scoop of C4 Original Pre-workout that I bought a couple months back but haven't cracked open. Boy, it's like having a triple espresso shot because I was definitely buzzing a little. Do I like the feeling? I am not sure, will give it a few more attempts.
EV
3) STR: 1 Leg Deadlift (1LDL). Kinda Max at 66.4kg each side. I have been missing deadlifts for a while and somehow remembered somewhere in Beyond Bodybuilding that they recommended it as an alternative to the apartment dweller who doesn't want to be evicted. I tried it today and was absolutely humbled - you need full tension to get set-up and to break the bar off the floor, and I worked up to a 66.4kg max. I will put both feet back on the ground and return it slowly on the eccentric (ie. no sound!).
THU: BJJ + S&S + PP
<HRV 7.4, RHR 50.9>
EV
1) BJJ. Loads of specific training. These are the best sessions to figure out my strengths and weaknesses.
2) S&S: 8x7 1h Swing 32kg EMOM.
3) STR: Kettlebell Push Press 32kg. Right: 1-2-3 Ladder. Left: 1-2-1-2 Ladder.
FRI: BS + E
I slept horribly last night as I made the mistake of an espresso at a late dinner. I seem to be getting more sensitive to caffeine as I get older, just part of life I guess.
PM
1) STR: Squat. 102.5kg x 3, 105kg x 3.
SAT: REST-ISH + PP
<HRV 9.3, RHR 48.9>
Readings are odd but I felt ok.
EV
1) STR: Push Press 67.5kg x3. This was my rep max at this weight previously, so happy that it was only slightly tough.
SUN: BS + Lite E
<HRV 7.9, RHR 51.6>
PM
1) STR: Squat 87.5kg 2x5.
OTHER
2) E: no formal session but clocked 18+k steps.
SUMMARY: Planned the work, worked the plan. Navigated a cold bug at the start of the week as well, as it is part of life.
Continuation/Goldilocks block Wk 7/8
CONTINUATION
MON: BJJ Lite + TGU + PP
TUE: BJJ + BS
WED: PP + S&S + Lite E
THU: BJJ + BS
FRI: BS + S&S + Lite E
SAT: REST
SUN: PP + Endurance
MON: PP + S&S
No BJJ I reckon until Thurs, lest I become the bringer of pestilence to the gym. So it's working at home, and working out at home for the next 2-3 days.
AM
1) STR: Push Press 65kg x3. This felt real easy today.
PM
2) S&S: 10x10 2h Swings 32kg. Not EMOM style today, just taking my time today.
TUE: BS + S&S
Still coughing like a dog, fwah. It could be psychological, but I think I feel a bit better.
AM
1) STR: Squat 97.5kg 2x5. Again, this felt good.
EV
2) S&S: 8x5 1h Swings 32kg.
WED: PP + S&S + 1LDL
<HRV 8.1, RHR 51.6>
I am feeling MUCH better in line with the HRV/RHR stats, with no more sore throat or malaise. However, there is a lingering cough and some blocked sinuses, so BJJ is not on the cards for a couple more days.
PM
1) STR: Push Press 66.4kg x3. I was lifting well within myself on this, so am quite pleased.
2) S&S: 8x6 1h Swings 32kg. Left grip was a bit dicey today as I tried it without liquid chalk (which sadly still leaves a bit of a mess). I just need to get used to the fact that I need to clean up the place after swings.
On another note, I tried a scoop of C4 Original Pre-workout that I bought a couple months back but haven't cracked open. Boy, it's like having a triple espresso shot because I was definitely buzzing a little. Do I like the feeling? I am not sure, will give it a few more attempts.
EV
3) STR: 1 Leg Deadlift (1LDL). Kinda Max at 66.4kg each side. I have been missing deadlifts for a while and somehow remembered somewhere in Beyond Bodybuilding that they recommended it as an alternative to the apartment dweller who doesn't want to be evicted. I tried it today and was absolutely humbled - you need full tension to get set-up and to break the bar off the floor, and I worked up to a 66.4kg max. I will put both feet back on the ground and return it slowly on the eccentric (ie. no sound!).
THU: BJJ + S&S + PP
<HRV 7.4, RHR 50.9>
EV
1) BJJ. Loads of specific training. These are the best sessions to figure out my strengths and weaknesses.
2) S&S: 8x7 1h Swing 32kg EMOM.
3) STR: Kettlebell Push Press 32kg. Right: 1-2-3 Ladder. Left: 1-2-1-2 Ladder.
FRI: BS + E
I slept horribly last night as I made the mistake of an espresso at a late dinner. I seem to be getting more sensitive to caffeine as I get older, just part of life I guess.
PM
1) STR: Squat. 102.5kg x 3, 105kg x 3.
SAT: REST-ISH + PP
<HRV 9.3, RHR 48.9>
Readings are odd but I felt ok.
EV
1) STR: Push Press 67.5kg x3. This was my rep max at this weight previously, so happy that it was only slightly tough.
SUN: BS + Lite E
<HRV 7.9, RHR 51.6>
PM
1) STR: Squat 87.5kg 2x5.
OTHER
2) E: no formal session but clocked 18+k steps.
SUMMARY: Planned the work, worked the plan. Navigated a cold bug at the start of the week as well, as it is part of life.
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 NOV 2018
Continuation/Goldilocks block Wk 8/8. Will probably stay on continuation until I hit PRs in both Squat + PP.
CONTINUATION
MON: BJJ Lite + TGU + PP
TUE: BJJ + BS
WED: PP + S&S + Lite E
THU: BJJ + BS
FRI: BS + S&S + Lite E
SAT: REST
SUN: PP + Endurance
MON: BJJ Lite + TGU + PP
AM
1) BJJ Fundamentals. A couple of basic half guard passes (far side underhook to kneeslide, and crossface/base change). Then did a bunch of specific training with big white belts where I worked on my weak side HG. I worked mainly sweeps but put on a couple of omoplatas and triangles as well.
2) S&S: 3xLR TGU 32kg. It is silly but I keep count by removing 1 piece of finger tape after each rep, going to the trash can and then continuing with the next set.
EV
3) STR: Push Press 5/4/3/2/1 up to 68.9kg. Felt a bit beat today after a somewhat tough day at the office.
TUE: BJJ + BS
<HRV 7.4, RHR 53.9>
AM
1) BJJ. Knee wheel takedown with a sambo-ish grip. A backtake from half guard bottom vs a reverse top. Then a “quarter stomp” to recover a HG with underhooks when u have been flattened. 4 spirited rolls after.
EV
2) STR: Squat 92.5kg 2x5.
WED: PP + BS
<HRV 7.6, RHR 53.9>
EV
1) STR: Push Press 68.9kg x 3 for a new PR E1RM of 73kg. I reckon I can continue to make PRs on this lift so will just keep going for now.
2) STR: Squat 100 2x5.
THU: BJJ Lite + BJJ
<HRV 7.5, RHR 50.0>
EV
1) BJJ fundamentals. Osoto Gari. Then scissor sweep - it actually made me remember an important detail that I seem to have forgotten. Am happy with that.
2) BJJ. Berimbolo to back, to leg drag, to mount. I did really well during specific training, but I struggled in the free rolls. This fellow purple belt that I have dominated since we were white belts put up a real tough fight today. And I struggled against an athletic white belt, just could not finish him and in fact he somehow scrambled into NS vs me at some point. But hey that’s bjj, somedays it just isn’t your day.
FRI: BS + Lite E + Random Stuff
<HRV 8.0, RHR 52.6>
I have a cut on the right hand between the 3rd/4th fingers and it hurts like crazy. S&S is off the menu for couple days, probably push press as well. Someone didn't clip their nails last night at BJJ I guess... and this is a pet peeve of mine.
PM
1) STR: Squat 110kg 2x3. It was meant to be 107.5kg but I went to the University gym today and there were no 1.25kg plates to be found.
2) STR: Bench Press. Singles at 90kg, 95kg, 100kg. The last was kinda hard but nowhere near the worst grind I have been thru. This is out of block training, just for giggles.
3) STR: Seated Cable Row: worked up to a triple at 170lbs... the cut on my hand did not like this despite me taping the area up.
4) E: 2km Time Trial on C2 Rower. 8:07 for a personal best on damper setting 4. I was on track to go under 8mins until the last 500m when I tanked. It's been a couple months since I last rowed so I am pretty happy with this.
EV
5) E: 15 x 150m/150m run/walk. 40:33. Avg HR 126. I did this session quite simply because I wanted to check out my new Adidas Pureboost running shoes (my old OR gave up the ghost).
SAT+SUN: REST + MOBILITY WORK
Decided to really hammer the mobility this weekend as I can feel my piriformis (I think) and hip flexors really tighten up. Did a caffeine detox as well, which meant I napped on both days! Did clock 30+k steps over the weekend as well so it wasn't all laying around.
SUMMARY: Punch the clock week. I will keep going with Continuation until I hit my Squat PR (or not).
Continuation/Goldilocks block Wk 8/8. Will probably stay on continuation until I hit PRs in both Squat + PP.
CONTINUATION
MON: BJJ Lite + TGU + PP
TUE: BJJ + BS
WED: PP + S&S + Lite E
THU: BJJ + BS
FRI: BS + S&S + Lite E
SAT: REST
SUN: PP + Endurance
MON: BJJ Lite + TGU + PP
AM
1) BJJ Fundamentals. A couple of basic half guard passes (far side underhook to kneeslide, and crossface/base change). Then did a bunch of specific training with big white belts where I worked on my weak side HG. I worked mainly sweeps but put on a couple of omoplatas and triangles as well.
2) S&S: 3xLR TGU 32kg. It is silly but I keep count by removing 1 piece of finger tape after each rep, going to the trash can and then continuing with the next set.
EV
3) STR: Push Press 5/4/3/2/1 up to 68.9kg. Felt a bit beat today after a somewhat tough day at the office.
TUE: BJJ + BS
<HRV 7.4, RHR 53.9>
AM
1) BJJ. Knee wheel takedown with a sambo-ish grip. A backtake from half guard bottom vs a reverse top. Then a “quarter stomp” to recover a HG with underhooks when u have been flattened. 4 spirited rolls after.
EV
2) STR: Squat 92.5kg 2x5.
WED: PP + BS
<HRV 7.6, RHR 53.9>
EV
1) STR: Push Press 68.9kg x 3 for a new PR E1RM of 73kg. I reckon I can continue to make PRs on this lift so will just keep going for now.
2) STR: Squat 100 2x5.
THU: BJJ Lite + BJJ
<HRV 7.5, RHR 50.0>
EV
1) BJJ fundamentals. Osoto Gari. Then scissor sweep - it actually made me remember an important detail that I seem to have forgotten. Am happy with that.
2) BJJ. Berimbolo to back, to leg drag, to mount. I did really well during specific training, but I struggled in the free rolls. This fellow purple belt that I have dominated since we were white belts put up a real tough fight today. And I struggled against an athletic white belt, just could not finish him and in fact he somehow scrambled into NS vs me at some point. But hey that’s bjj, somedays it just isn’t your day.
FRI: BS + Lite E + Random Stuff
<HRV 8.0, RHR 52.6>
I have a cut on the right hand between the 3rd/4th fingers and it hurts like crazy. S&S is off the menu for couple days, probably push press as well. Someone didn't clip their nails last night at BJJ I guess... and this is a pet peeve of mine.
PM
1) STR: Squat 110kg 2x3. It was meant to be 107.5kg but I went to the University gym today and there were no 1.25kg plates to be found.
2) STR: Bench Press. Singles at 90kg, 95kg, 100kg. The last was kinda hard but nowhere near the worst grind I have been thru. This is out of block training, just for giggles.
3) STR: Seated Cable Row: worked up to a triple at 170lbs... the cut on my hand did not like this despite me taping the area up.
4) E: 2km Time Trial on C2 Rower. 8:07 for a personal best on damper setting 4. I was on track to go under 8mins until the last 500m when I tanked. It's been a couple months since I last rowed so I am pretty happy with this.
EV
5) E: 15 x 150m/150m run/walk. 40:33. Avg HR 126. I did this session quite simply because I wanted to check out my new Adidas Pureboost running shoes (my old OR gave up the ghost).
SAT+SUN: REST + MOBILITY WORK
Decided to really hammer the mobility this weekend as I can feel my piriformis (I think) and hip flexors really tighten up. Did a caffeine detox as well, which meant I napped on both days! Did clock 30+k steps over the weekend as well so it wasn't all laying around.
SUMMARY: Punch the clock week. I will keep going with Continuation until I hit my Squat PR (or not).
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 NOV 2018
Continuation/Goldilocks block. Stay on continuation until I hit PRs in Squats. Slight reconfig on S&S days to be post BJJ instead, as I have easy access to kettlebells.
CONTINUATION
MON: BJJ Lite + S&S (TGU) + PP
TUE: BJJ + S&S
WED: BS + PP + Lite E
THU: BJJ + S&S
FRI: BS + PP + Lite E
SAT: REST
SUN: BS + Endurance
MON: BJJ Lite + S&S: Swings/TGU + Sprints + PP + Pullups
I felt really good today so...
AM
1) BJJ Fundamentals: Double leg shots and the concept of running around the "plate". Tomonagae from Open Guard. For specific training I concentrated on the following: (Passing) Torreando and Leg drags. (Guard sweeps) Arm drags/Short drags. (Guard subs) Omoplata, Triangle.
2) S&S: 10x10 2h Swings 32kg EMOM. Then just 1xTGU at 32kg to practice.
3) STR: Kettlebell Push Press ladders: 1x(1, 2, 3) and 1x (1,2) at 32kg. Left side still limiting factor.
4) PWR: Sprint starts x 10.
5) SE: Ring pullups Ladder 1x(1, 2, 3, 4, 5, 6).
TUE: BJJ + S&S
<HRV 8.0, RHR 54.5>
EV
1) BJJ: Some strategies from the dogfight position - walk around sweep, gullotine, etc. Then LOADS of specific training where I generally gave a good account of myself except I got tapped out by a lady purple belt. Also learnt a few turtle guard tricks after class.
2) S&S: 8x8 1h Swings 32kg EMOM.
WED: BS + PP
<HRV 8.3, RHR 52.6>
I slept pretty fitfully after staying up late watching the World Chess Championship commentary... you would have thought I slept better considering how Game 4 went. But the HRV stats still seem fine.
EV
1) STR: Push Press 5/4/3/2/1 with a 70kg single at the end. The lockout still isn't easy.
2) STR: Squat 90kg 2x5.
3) Accessories: Bicep Curls 5s at 20, 25, 30kg. Face Pulls (Green band) 5x10. Pallof Press (Green band) 4x10. Clam Walk (Green band) 4 x10m.
THU: BJJ + S&S
<HRV 7.9, RHR 54.6>
Looking forward to WCC Game 5 tonight, but first gotta get in the BJJ!
EV
1) BJJ. Face Crank vs Turtle to backtake. Not a nice technique but definitely useful! Also, a Bow&Arrow choke to armbar transition. Had 2 chill rolls, then 1 monster 7min battle with a 100kg brown belt. I got splattered at the end but did well for most of it.
2) S&S: 8x9 1h Swing 32kg.
3) STR Practice: A few kettlebell Clean+Push Press+Overhead walks with 32kg, followed by a few pistols.
FRI: BS + PP + E
This will be my last PP session today, and I will only keep BS as max strength training for the next 10 weeks... because I have signed up for a Spartan Race with some friends so going to do some OCR specific training for a while. It will be aerobic base training, some lactic training with burpees, and obstacle skills.
EV
1) STR: Push Press PR attempt for 70kg x 3, just couldn't lock out the 3rd rep. It is a lil' disappointing but I did manage to make progress this year from 70kg x1 to 67.5kg x3/70kg x2. Not very much improvement considering that I did work on this lift quite a bit. Still, my motto is kinda "2.5kg or 1 rep more per year and I am happy".
2) STR: Squat 97.5kg 2x5.
3) OCR SESSION 1: (EASY DOES IT)
5 x 10 burpees, 5 x 3 pull-ups, 5 x 30m 10kg Bearhug Carry. 2m brisk walk in between each set. To be honest I barely broke a sweat but this was just to get me into the mood.
SAT: ACTIVE REST - STEPMASTER VERSION
<HRV 8.3, RHR 51.4>
Clocked 23k+ steps.
SUN: BS + OCR 2 + OCR 3
<HRV 8.0, RHR 56.0>
AM
1) STR: Squat 102.5kg 2x5. Felt sluggish this morning and took a while to warm up. It appears I tend to do well with E work in the mornings and STR work in the evenings, maybe I might listen to my body for once.
2) OCR 3: Mini Course A. Found a stretch in my apartment complex to do this. 10x100m run, 3 pullups OR 3 box jumps in between runs (alternating).
OTHERS
1) OCR 2: BURPEE PROOF. Aiming to do 10 sets of 15 burpees thru the day. Edit: completed by 3pm with a final 45 burpee set. That last one hurt.
SUMMARY: Quite excited to be training for a goal - the Stadion Spartan Race in Jan 2019. I reckon I can do it without too much trouble now but would like to have a decent performance so it's going to be SE/E/Skill based training until the race.
Continuation/Goldilocks block. Stay on continuation until I hit PRs in Squats. Slight reconfig on S&S days to be post BJJ instead, as I have easy access to kettlebells.
CONTINUATION
MON: BJJ Lite + S&S (TGU) + PP
TUE: BJJ + S&S
WED: BS + PP + Lite E
THU: BJJ + S&S
FRI: BS + PP + Lite E
SAT: REST
SUN: BS + Endurance
MON: BJJ Lite + S&S: Swings/TGU + Sprints + PP + Pullups
I felt really good today so...
AM
1) BJJ Fundamentals: Double leg shots and the concept of running around the "plate". Tomonagae from Open Guard. For specific training I concentrated on the following: (Passing) Torreando and Leg drags. (Guard sweeps) Arm drags/Short drags. (Guard subs) Omoplata, Triangle.
2) S&S: 10x10 2h Swings 32kg EMOM. Then just 1xTGU at 32kg to practice.
3) STR: Kettlebell Push Press ladders: 1x(1, 2, 3) and 1x (1,2) at 32kg. Left side still limiting factor.
4) PWR: Sprint starts x 10.
5) SE: Ring pullups Ladder 1x(1, 2, 3, 4, 5, 6).
TUE: BJJ + S&S
<HRV 8.0, RHR 54.5>
EV
1) BJJ: Some strategies from the dogfight position - walk around sweep, gullotine, etc. Then LOADS of specific training where I generally gave a good account of myself except I got tapped out by a lady purple belt. Also learnt a few turtle guard tricks after class.
2) S&S: 8x8 1h Swings 32kg EMOM.
WED: BS + PP
<HRV 8.3, RHR 52.6>
I slept pretty fitfully after staying up late watching the World Chess Championship commentary... you would have thought I slept better considering how Game 4 went. But the HRV stats still seem fine.
EV
1) STR: Push Press 5/4/3/2/1 with a 70kg single at the end. The lockout still isn't easy.
2) STR: Squat 90kg 2x5.
3) Accessories: Bicep Curls 5s at 20, 25, 30kg. Face Pulls (Green band) 5x10. Pallof Press (Green band) 4x10. Clam Walk (Green band) 4 x10m.
THU: BJJ + S&S
<HRV 7.9, RHR 54.6>
Looking forward to WCC Game 5 tonight, but first gotta get in the BJJ!
EV
1) BJJ. Face Crank vs Turtle to backtake. Not a nice technique but definitely useful! Also, a Bow&Arrow choke to armbar transition. Had 2 chill rolls, then 1 monster 7min battle with a 100kg brown belt. I got splattered at the end but did well for most of it.
2) S&S: 8x9 1h Swing 32kg.
3) STR Practice: A few kettlebell Clean+Push Press+Overhead walks with 32kg, followed by a few pistols.
FRI: BS + PP + E
This will be my last PP session today, and I will only keep BS as max strength training for the next 10 weeks... because I have signed up for a Spartan Race with some friends so going to do some OCR specific training for a while. It will be aerobic base training, some lactic training with burpees, and obstacle skills.
EV
1) STR: Push Press PR attempt for 70kg x 3, just couldn't lock out the 3rd rep. It is a lil' disappointing but I did manage to make progress this year from 70kg x1 to 67.5kg x3/70kg x2. Not very much improvement considering that I did work on this lift quite a bit. Still, my motto is kinda "2.5kg or 1 rep more per year and I am happy".
2) STR: Squat 97.5kg 2x5.
3) OCR SESSION 1: (EASY DOES IT)
5 x 10 burpees, 5 x 3 pull-ups, 5 x 30m 10kg Bearhug Carry. 2m brisk walk in between each set. To be honest I barely broke a sweat but this was just to get me into the mood.
SAT: ACTIVE REST - STEPMASTER VERSION
<HRV 8.3, RHR 51.4>
Clocked 23k+ steps.
SUN: BS + OCR 2 + OCR 3
<HRV 8.0, RHR 56.0>
AM
1) STR: Squat 102.5kg 2x5. Felt sluggish this morning and took a while to warm up. It appears I tend to do well with E work in the mornings and STR work in the evenings, maybe I might listen to my body for once.
2) OCR 3: Mini Course A. Found a stretch in my apartment complex to do this. 10x100m run, 3 pullups OR 3 box jumps in between runs (alternating).
OTHERS
1) OCR 2: BURPEE PROOF. Aiming to do 10 sets of 15 burpees thru the day. Edit: completed by 3pm with a final 45 burpee set. That last one hurt.
SUMMARY: Quite excited to be training for a goal - the Stadion Spartan Race in Jan 2019. I reckon I can do it without too much trouble now but would like to have a decent performance so it's going to be SE/E/Skill based training until the race.
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 NOV 2018
Will be travelling the backend of the week, but here's the start of my OCR training block which will have SE/E/Skill emphasis.
OCR Training
MON: BJJ Lite + S&S: TGU + OCR
TUE: BJJ + S&S: Swings
WED: BS + OCR
THU-SUN: Program Min Min
MON: BJJ Lite + S&S: TGU + OCR
AM
1) BJJ Lite: Some closed guard drills then whole bunch of specific training. Working my B game.
2) S&S TGU: 3x TGU 32kg. Did them continuously today.
3) OCR 4 (Program Min Min SE). 3 sets of 5 pushups, 10 Side plank transition, 10 Squats, 5 LR Lunges, 3 LR Lateral Lunges, 20m Bear Crawl, 3 Pullups, 3 Hanging Tucks. No RI.
TUE: BJJ
<HRV 7.5, RHR 53.4>
EV
1) BJJ. A leg drag pass vs DLR w/o removing the DLR hook + a way to break the ankle grip in the DLR setup... both are variations that I have not seen before and I managed to pull off 1 of them in the rolls after so quite pleased.
Life got in the way and I needed to rush off after BJJ so no time for S&S today.
WED: BS
<HRV 8.0, RHR 55.6>
Feeling a lil' worn - I had a couple glasses of wine last night and somehow it really ruined my sleep. Is this part of getting old???
PM
1) STR: Squat 110kg x3, 115kg x2, 120x1.
Am aiming to fit some sort of recovery E work in the evening before probably taking 4 days off training due to what looks like a packed work trip.
THU-SUN: TRAVEL
Didn't get much in the way of training done. Did 1 x Program Min Min that's it. Watched my diet to keep things in check.
SUMMARY: Was not a big week for training, but am sure my body appreciates the break.
Will be travelling the backend of the week, but here's the start of my OCR training block which will have SE/E/Skill emphasis.
OCR Training
MON: BJJ Lite + S&S: TGU + OCR
TUE: BJJ + S&S: Swings
WED: BS + OCR
THU-SUN: Program Min Min
MON: BJJ Lite + S&S: TGU + OCR
AM
1) BJJ Lite: Some closed guard drills then whole bunch of specific training. Working my B game.
2) S&S TGU: 3x TGU 32kg. Did them continuously today.
3) OCR 4 (Program Min Min SE). 3 sets of 5 pushups, 10 Side plank transition, 10 Squats, 5 LR Lunges, 3 LR Lateral Lunges, 20m Bear Crawl, 3 Pullups, 3 Hanging Tucks. No RI.
TUE: BJJ
<HRV 7.5, RHR 53.4>
EV
1) BJJ. A leg drag pass vs DLR w/o removing the DLR hook + a way to break the ankle grip in the DLR setup... both are variations that I have not seen before and I managed to pull off 1 of them in the rolls after so quite pleased.
Life got in the way and I needed to rush off after BJJ so no time for S&S today.
WED: BS
<HRV 8.0, RHR 55.6>
Feeling a lil' worn - I had a couple glasses of wine last night and somehow it really ruined my sleep. Is this part of getting old???
PM
1) STR: Squat 110kg x3, 115kg x2, 120x1.
Am aiming to fit some sort of recovery E work in the evening before probably taking 4 days off training due to what looks like a packed work trip.
THU-SUN: TRAVEL
Didn't get much in the way of training done. Did 1 x Program Min Min that's it. Watched my diet to keep things in check.
SUMMARY: Was not a big week for training, but am sure my body appreciates the break.
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 NOV TO 2 DEC 2018
While OCR training is the focus for the next 12 weeks, ideally I would like to achieve the Simple standard (frankly I think I can already do it but shall give it a week or 2 more before I test) and also make a new PR for Squat as well.
OCR Training Wk 1/12
MON: BJJ Lite + S&S + OCR
TUE: BJJ + S&S
WED: BS + OCR
THU: S&S + OCR
FRI: BS + BJJ
SAT: REST
SUN: BS + OCR
MON: BJJ Lite + S&S
AM
1) BJJ Fundamentals. Hip throws and (argh) Headlock Escapes. Loads of specific training as well.
2) S&S: 5 TGU with 28kg (the 32kg was spoken for!), superset with 5 x 10 2hs 36kg.
EV
3) SE: 2 x (1-2-3-4-5) Pullup Ladders.
TUE: BJJ Lite + BJJ
Going to struggle to get to BJJ until Friday so decided to load up.
EV
1) BJJ Fundamentals. Pendulum Sweep, armbar variation. Some specific training with a couple of white belts where I experimented a lil'.
2) BJJ. Lapel chokes from side control: the Emily Kwok choke (I don't know what else to call it but I saw her do it once), an Ezekiel choke and also my old flame the Baseball choke. 2 chill rolls, a brown, a fellow purple and then a 16 year old blue belt who was really good so I had to put in quite a bit of effort!
WED: BS + SE + E
AM
1) Squat 92.5kg 2 x 5. Quick and easy today!
EV
2) E: 5k MAF Run at the track. 35:55, 143bpm avg HR. Have lost quite a bit of aerobic fitness, to put this in perspective I did a 6km MAF run in about the same time, with a 141bpm avg HR back in Apr18.
3) SE: Pushups 30/30/20/20. Sets were separated by a 100m walk/jog.
THU: E + SE
My pecs were sore from pushups yesterday. Bah.
EV
1) E: 5k MAF run at the track. 33:48, 144bpm avg HR. Improving immediately. Flipping thru the records I need to be doing sub 28:30 on a 5k MAF (HR +/- 2 around 140) to be near my peak so loads of room for improvement. This was just in March 2018!
2) SE: Pullups 2/3/4/5/6, 1/2/3/4/5. Sets separated by 100m walk/jog.
FRI: BJJ Lite
EV
1) BJJ Fundamentals. Squeezed in a class before a big dinner. A modified peruvian necktie vs turtle that I got to add to my game! Some light specific training with a few lower belts.
SAT: REST
SUN: BJJ
AM
1) BJJ Randori. I don't know why I agreed to go to this (agreement made while somewhat inebriated on Fri night) but it was good fun! In 2 notable rolls: Did really well against a brown belt but got wristlocked multiple times by a black belt instructor bah.
EDIT: Somehow I busted my neck - I have no recollection on how it might have happened.
SUMMARY: Not quite full on OCR mode yet but ramping it up. I need to finish my strength blocks and the Simple test asap and focus.
While OCR training is the focus for the next 12 weeks, ideally I would like to achieve the Simple standard (frankly I think I can already do it but shall give it a week or 2 more before I test) and also make a new PR for Squat as well.
OCR Training Wk 1/12
MON: BJJ Lite + S&S + OCR
TUE: BJJ + S&S
WED: BS + OCR
THU: S&S + OCR
FRI: BS + BJJ
SAT: REST
SUN: BS + OCR
MON: BJJ Lite + S&S
AM
1) BJJ Fundamentals. Hip throws and (argh) Headlock Escapes. Loads of specific training as well.
2) S&S: 5 TGU with 28kg (the 32kg was spoken for!), superset with 5 x 10 2hs 36kg.
EV
3) SE: 2 x (1-2-3-4-5) Pullup Ladders.
TUE: BJJ Lite + BJJ
Going to struggle to get to BJJ until Friday so decided to load up.
EV
1) BJJ Fundamentals. Pendulum Sweep, armbar variation. Some specific training with a couple of white belts where I experimented a lil'.
2) BJJ. Lapel chokes from side control: the Emily Kwok choke (I don't know what else to call it but I saw her do it once), an Ezekiel choke and also my old flame the Baseball choke. 2 chill rolls, a brown, a fellow purple and then a 16 year old blue belt who was really good so I had to put in quite a bit of effort!
WED: BS + SE + E
AM
1) Squat 92.5kg 2 x 5. Quick and easy today!
EV
2) E: 5k MAF Run at the track. 35:55, 143bpm avg HR. Have lost quite a bit of aerobic fitness, to put this in perspective I did a 6km MAF run in about the same time, with a 141bpm avg HR back in Apr18.
3) SE: Pushups 30/30/20/20. Sets were separated by a 100m walk/jog.
THU: E + SE
My pecs were sore from pushups yesterday. Bah.
EV
1) E: 5k MAF run at the track. 33:48, 144bpm avg HR. Improving immediately. Flipping thru the records I need to be doing sub 28:30 on a 5k MAF (HR +/- 2 around 140) to be near my peak so loads of room for improvement. This was just in March 2018!
2) SE: Pullups 2/3/4/5/6, 1/2/3/4/5. Sets separated by 100m walk/jog.
FRI: BJJ Lite
EV
1) BJJ Fundamentals. Squeezed in a class before a big dinner. A modified peruvian necktie vs turtle that I got to add to my game! Some light specific training with a few lower belts.
SAT: REST
SUN: BJJ
AM
1) BJJ Randori. I don't know why I agreed to go to this (agreement made while somewhat inebriated on Fri night) but it was good fun! In 2 notable rolls: Did really well against a brown belt but got wristlocked multiple times by a black belt instructor bah.
EDIT: Somehow I busted my neck - I have no recollection on how it might have happened.
SUMMARY: Not quite full on OCR mode yet but ramping it up. I need to finish my strength blocks and the Simple test asap and focus.
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
3 TO 9 DEC 2018
OCR training as focus, also trying to hit Squat PR and Simple goal by end of the year. Neck is a little off after BJJ last week, take a week off from BJJ until Sunday.
OCR Training Wk 2/12
MON: STR (Squat 100kg x5, 102.5kg x3, 105kg x2). S&S TEST^: SIMPLE standard achieved!
TUE: BJJ*. SE: Pushups 30/30/25/25. Pullups 1x(2-6), 1x(2,2-5).
WED: E: 4.3k circuit thru the local Botanic Gardens. 29:50, 132bpm avg HR. E: Evening session - did a 8km ruck with 12k pack in 1:32. Been a while since I tried this.
THU: REST. Did a ECG stress test for my annual health check which qualifies as some sort of E.
FRI: STR: Squat 107.5kg x 5, 110kg x 3, 112.5kg x2. #Neck is still wonky bah.
SAT: REST
SUN: STR: Squat 112.5kg x 3, 115kg x 2, 120kg x 1. Mobility: OS Resets thru the day, trying to fix this bad neck. E: No formal session, 17k+ steps.
SUMMARY: Not a great week of training with the neck all busted. Am going to get it checked out.
REMARKS
^Simple & Sinister test on Monday was impromptu, I was planning to do an E session but it was raining cats+dogs so... Anyway long story short I did it. The swings were tougher than the getups for me, grips were really struggling towards the end. Next year I will try another S&S block to really own it! For a spreadsheet summary of the training I did to get here:
https://drive.google.com/file/d/1Aotkt8 ... h2Kyj/view
*I was really garbage at this BJJ session. Guard was thin as paper vs the instructor, and not much better vs one of the tougher blue belts. As a bonus my neck seems all beat up again. O well.
OCR training as focus, also trying to hit Squat PR and Simple goal by end of the year. Neck is a little off after BJJ last week, take a week off from BJJ until Sunday.
OCR Training Wk 2/12
MON: STR (Squat 100kg x5, 102.5kg x3, 105kg x2). S&S TEST^: SIMPLE standard achieved!
TUE: BJJ*. SE: Pushups 30/30/25/25. Pullups 1x(2-6), 1x(2,2-5).
WED: E: 4.3k circuit thru the local Botanic Gardens. 29:50, 132bpm avg HR. E: Evening session - did a 8km ruck with 12k pack in 1:32. Been a while since I tried this.
THU: REST. Did a ECG stress test for my annual health check which qualifies as some sort of E.
FRI: STR: Squat 107.5kg x 5, 110kg x 3, 112.5kg x2. #Neck is still wonky bah.
SAT: REST
SUN: STR: Squat 112.5kg x 3, 115kg x 2, 120kg x 1. Mobility: OS Resets thru the day, trying to fix this bad neck. E: No formal session, 17k+ steps.
SUMMARY: Not a great week of training with the neck all busted. Am going to get it checked out.
REMARKS
^Simple & Sinister test on Monday was impromptu, I was planning to do an E session but it was raining cats+dogs so... Anyway long story short I did it. The swings were tougher than the getups for me, grips were really struggling towards the end. Next year I will try another S&S block to really own it! For a spreadsheet summary of the training I did to get here:
https://drive.google.com/file/d/1Aotkt8 ... h2Kyj/view
*I was really garbage at this BJJ session. Guard was thin as paper vs the instructor, and not much better vs one of the tougher blue belts. As a bonus my neck seems all beat up again. 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
10 TO 16 DEC 2018
OCR Focus. No BJJ this week to allow the neck to recover, also means OS resets daily.
OCR Training Wk 3/12
MON: STR: PM. Squat 95kg 2x5. SE: PM. 20 x 3 Hanging Leg Tucks. 30/30/30/25 Pushups^. OS Resets.
TUE: REST. Looks like I will get plenty of this as I need to let my newly diagnosed muscle tear heal.
WED: STR: AM. Squat 102.5kg x 5, 105kg x3, 110kg x2. Neck and shoulder still hurts quite a bit. E: No formal session but clocked 18+k steps. Diet: Big drinking night!!!
THU: REST
FRI: E: EV. 6k MAF run 40:28. 148bpm, so it needs to get slower. SE Rehab: A few sets of 1h Pushups. Right side against a wall, left side was the standard.
SAT: STR: Squat. 110kg x5, 112.5kg x3, 115kg x2.
SUN: SE Rehab: 1h KB row. 5x10 12kg, 3x10 16kg, 2x10 20kg. Shoulder gives no problem with horizontal pull it seems. E: 5k Treadmill at 9.7kph. 153 avg HR. Horrible. I might not have slept well but it does seem that I am going backwards. Retry at a lower speed to rebuild.
SUMMARY: Rehab on the right shoulder/neck ongoing. Ended the week with very little pain which is positive as I started the week with it giving me huge issues. Strength work seems fine, I feel that I have a shot at a new squat PR before year end. Endurance work needs some rejigging, I am running with a bit too much effort - should trust the MAF program that has delivered over the last few years.
REMARKS:
^Something is not right as I could BARELY do the pushups! Sure enough after the session I tried a KB press and struggled to press the 16kg (normally on the right I strict press a 32kg for a double on the worst of days) - i think I need to get this neck/right shoulder issue looked at.
OCR Focus. No BJJ this week to allow the neck to recover, also means OS resets daily.
OCR Training Wk 3/12
MON: STR: PM. Squat 95kg 2x5. SE: PM. 20 x 3 Hanging Leg Tucks. 30/30/30/25 Pushups^. OS Resets.
TUE: REST. Looks like I will get plenty of this as I need to let my newly diagnosed muscle tear heal.
WED: STR: AM. Squat 102.5kg x 5, 105kg x3, 110kg x2. Neck and shoulder still hurts quite a bit. E: No formal session but clocked 18+k steps. Diet: Big drinking night!!!
THU: REST
FRI: E: EV. 6k MAF run 40:28. 148bpm, so it needs to get slower. SE Rehab: A few sets of 1h Pushups. Right side against a wall, left side was the standard.
SAT: STR: Squat. 110kg x5, 112.5kg x3, 115kg x2.
SUN: SE Rehab: 1h KB row. 5x10 12kg, 3x10 16kg, 2x10 20kg. Shoulder gives no problem with horizontal pull it seems. E: 5k Treadmill at 9.7kph. 153 avg HR. Horrible. I might not have slept well but it does seem that I am going backwards. Retry at a lower speed to rebuild.
SUMMARY: Rehab on the right shoulder/neck ongoing. Ended the week with very little pain which is positive as I started the week with it giving me huge issues. Strength work seems fine, I feel that I have a shot at a new squat PR before year end. Endurance work needs some rejigging, I am running with a bit too much effort - should trust the MAF program that has delivered over the last few years.
REMARKS:
^Something is not right as I could BARELY do the pushups! Sure enough after the session I tried a KB press and struggled to press the 16kg (normally on the right I strict press a 32kg for a double on the worst of days) - i think I need to get this neck/right shoulder issue looked at.
Last edited by godjira1 on Sun Dec 16, 2018 2:17 pm, edited 7 times 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.