Boon’s Training Notebook

[VenomousCoffee]

Yikes. Hope it's nothing serious.

[Barkadion]

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 it for a double on the worst of days) - i think I need to get this neck/right shoulder issue looked at.

Sounds like what I had while ago.... Shoulder/neck is very tricky are and can also be related to scapula.. Just my 2c - good PT can make a huge difference! Wish you the best and have a fast and painless recovery!

[godjira1]

Ortho thinks it is potentially a torn muscle in the shoulder/scapula area as I have pronounced weakness in adduction of the right shoulder. Recommends 2 weeks of rest to conservatively treat it for starters... hopefully it shows some improvement else it is the big guns next.

[Kaito]

Sad to hear about that injury godjira.
It is more of an overuse or did it happen in a roll with that blue belt?
Unfortunately, with many guys it's an instant fight, they try to muscle through everything and hurt their training partners. I mean, it's not even an efficient way of rolling and just ego.

[godjira1]

Sad to hear about that injury godjira.
It is more of an overuse or did it happen in a roll with that blue belt?
Unfortunately, with many guys it's an instant fight, they try to muscle through everything and hurt their training partners. I mean, it's not even an efficient way of rolling and just ego.

The blue belt wasn't to blame - he's a MMA guy and I know he goes pretty hard and I am cool with that. Actually, now that I replayed that whole training session and reviewed my notes, I was carrying a bit of a crick from some bow&arrow practice that some guy went a bit spastic on from the week before... and we did the star sweep from closed guard that day. I believe I actually screwed it up during the drills when I tried to practice my weak side (as you might figure, old purple belts like me aren't great on both sides in general) and basically stacked myself.

One of those things when you do a contact sport like BJJ I suppose. Just a bit of a bummer when I was in a good streak and training/rolling well in general.

[Kaito]

I see. You‘ll hopefully recover soon and get your streak back on!

[godjira1]

17 TO 23 DEC 2018

OCR Focus. Continue to rehab neck/shoulder, no BJJ this week.

OCR Training Wk 4/12

MON:
SE: Rehab. 2 sessions, 1 AM, 1 PM. Each session was 5x10 1h Pushups against Wall. Feeling much better but still a little residual pain.
STR: PM. Squat 115kg x3, 120kg x2, 127.5kg x1. This is the best I have felt on squats ever. All reps were moving quick.

TUE:
E: PM. 7k MAF Run, 48:53, 145bpm avg HR. It is quite obvious that my running is rubbish at the moment. I looked through the data when I was running 6k at sub 35min/140bpm just a few months ago and couldn't find any meaningful difference in cadence, etc so it is not running mechanics. Even my resting HR is similar (Garmin app has my MTD average at 51bpm) so what the heck is going on? I have a different pair of running shoes, a painful corn on my foot, maybe 1-2kg heavier, but even then I am at a loss to explain the whole thing.

WED:
STR: PM. Squat Max test. Worked up to 127.5kg x 3, it felt great frankly and I probably had a good chance at a 4th rep but decided to take the money off the table at 3 reps. New PR E1RM of 135kg.
SE: Rehab. 1h KB Rows. Sets of 10. 2@12kg, 4@16kg, 3@20kg, 1@24kg. I can probably afford to be more aggressive with horizontal pulls, affects my shoulder a lot less than pushes at this point.

THU:
E: 5k Treadmill at 8.8kph. Avg HR 135bpm. That's much more like it! I cannot explain why the avg HR is 10bpm lower than the last run that I did at the same speed... I did tighten my shoelaces this time, surely it cannot be such a huge difference?
SE 1: Rehab Pullups. 3x (1-3) ladders, 1 negative pullup at the end. Can't pull towards my right side comfortably, feels like I am forced into an archer pullup. Just have to keep working.
SE 2: Rehab 1h Cable Press. Sets of 5 on some machine. Worked up to lvl9 on right side (max effort), lvl13 on left (easy).
SE 3: 10x10 Burpees every 90 secs.

FRI:
REST

SAT:
GTG: Pistol Squat Practice. 11x each side in total. No problem.
E: PM session. 6k Treadmill 8.9kph. Was not good, 146bpm avg, dial back speed and retry.

SUN:
SE: Rehab. Blue Stretch Band Various Pull/Pushes.
E: Light session. 12 x 3/1 Skipping. 130 avg HR, 145 max HR. I might need to do more skipping in lieu of running as my left foot has a painful corn and I am compensating in a weird way leading to the beginning of what feels like plantar fasciitis.

SUMMARY:
Neck/Shoulder still a little off, got to stick with the rehab work and it looks like no BJJ at least until the new year comes around. E work is frustrating as I have a painful corn on my foot and a hint of plantar fasciitis yet have barely made any inroads into improving run times. I need to rethink my approach around training for the end jan OCR as bashing head-on into a wall isn't going to work.

[godjira1]

24 TO 30 DEC 2018

More aggressive shoulder/neck rehab this week. Go see someone to fix the left foot. Last week of BJJ break.

OCR Training Wk 5/12

MON:
SE: Rehab. Push/Pulls/Holds, different angles with blue band.
S&S: Actually I kinda did it in a more GTG style instead. 15 x 10 2h Swings with 16kg in the evening while having dinner with the family, lounging around after, etc. No issues with KB Swings it appears.

TUE:
E: 6 x 4m/1m Skipping. 122 avg HR, 140 max HR, felt awesome. I am actually thinking my HR on my runs are going up because of the pain in my feet, so a priority is to fix that pronto.
STR: Rehab. Bench Press 5s @ 20kg, 25kg, 30kg, 35kg, 4@40kg. No typo on those numbers... I have lost a lot of strength notably on my right side where I sense not everything is firing correctly. At least we know the starting point, and I am confident I can work my way back from here.

WED:
S&S: 10x10 2h Swing 20kg EMOM. This was easy peasy today.
STR: Rehab. 1h KB Press. 2x(1-5) ladders 12kg, 5x1 16kg. Yeah, look at these barbie weights! Right side sets the limits for now.
SE: 10x12 burpees every 2mins. Not as easy as I was hoping but wasn't that bad (especially after I was done with them)
MOB: Shoulder focus. 3x10 of prone swimmer, opposite downward dog toe touch, bear sit outs.

THU:
E: 40m Indoor Bike, very light session. 109bpm HR. It is going to be skipping & biking for E work until I can get an appointment to look at the left foot.
STR: Bench Press 5x5 30kg. Ok this is the official start of the rebuild.

FRI:
STR: Rehab. 1h KB Press. 1x(1-5) ladder 12kg, 1x(1-5) ladder 16kg, 5x1 20kg.
S&S: 10x10 2h Swing 24kg EMOM. Again, this did not feel hard.

SAT:
REST

SUN:
STR: Bench Press 7x5 32.5kg. Sigh, this was unfortunately harder than I hoped. Got to just trust that I will get better.
SE: A GTG approach. Sets of 10 situps, 10 lunges and 10 incline rows all through the day. Total Tally: 15 sets.
E: 7x4m/1m skipping. 129 avg HR.
GTG: Some pistol squat and 1h pushup practice. For the right arm I had to do it assisted of course.

SUMMARY: Great way to end my week. Missing some muscle activation on my right neck/shoulder/arm region but I think it will come back with time/rehab work. E work has to be skipping and bike (I actually had some DOMS after the biking because I was so unused to it) until I see the podiatrist on Wed.

[godjira1]

31 DEC 2018 TO 6 JAN 2019. W1/2019

Getting the left foot looked at on Wed, so E work will be skipping/indoor bike. Restart BJJ. Continue neck/shoulder rehab.

OCR Training Wk 6/12

MON: BJJ + S&S
BJJ: Techniques - Switch armbar from closed guard, also a sneaky wristlock from a fig4 grip break. Light session - I had 5 x 6min rolls, all chill ones as I told my partners I was just getting back into things.
S&S: 10x5 2h Swing 32kg in 5min.
Others: Farmer's walk 8x10m with 2x36kg KB.

TUE: STR + SE + E
STR: 1h KB Press. 3x(1-5) ladders at 16kg.
SE: Pullups. 3x(1-5) ladders with assistance Green+Blue band. Pullups felt easy today, but I am just going to work through the progressions to make sure there is no odd weaknesses caused by the shoulder injury.
SE: Core work. 6x1min planks.
E: 34 easy laps in a 30m pool.

WED: STR + E
STR: Bench Press 6x5 35kg.
SE: 5x10 Inclined Rows.
E: 4x20 floor stair climbs. 30min just about. Avg HR 127, max 143.

THU: BJJ
BJJ: Beast session, I don't know why it turned out to be a randori session. Had ONE flow roll and then 5 round of mayhem.

FRI: STR + SE + S&S
STR: Bench Press 6x5 37.5kg.
S&S: 10x7 2h Swing 32kg, 1min // sets.
SE: Pullups. 2x(1-5) ladders with assistance Green band. 5x1 normal. Feels a little off pulling towards the right which was not obvious with the assisted pull-ups.

SAT: E + STR
E: 5x20 floor stair climbs. 34:27. Avg HR 122. Repeat with increased speed.
STR: Rack Pull Singles. Set the safeties at the lowest setting and rack pull off it. Idea is NOT TO GET MY NEIGHBORS riled up. Worked up in 10kg increments, started with Conventional and made 140kg but the 150kg didn't budge. Also worked up to 140kg on Sumo and failed 150kg. I've lost some strength for sure considering that my maxes were 135kg x 2 on Conv and 150kg x 1 on Sumo... but also I haven't deadlifted since end august 18 so actually it is not a bad result. So kettlebell swing strength does not really translate to max DL, but the other way seems to work better, oh well. I might do a block of work on Conv Rack Pulls before moving back to Front Squats.

SUN: REST

SUMMARY:
Found a cool way of working E pretty hard with the foot issues - stair climbs! Restarted BJJ this week and surprisingly my right shoulder issues don't seem to factor at all. Also, had a bit of fun with Rack Pull Deadlifts to test my "kinda max" to determine a starting TM.

[godjira1]

A QUICK 2019 GOALS+AIMS

Goals/Aims:
1) BIG ONE - work up to challenge for World Masters BJJ in Vegas Sep19 in Purple M3 u70kg division. So I need to get to 68kg, maintain strength, add some aerobic fitness and improve my technique/competition repertoire & strategy, not necessarily in that order.
2) STR: Not chasing any big increments in my lifts, 2.5kg or 1 rep more in BP, PP, FSQ, SQ will be good. 10x10 36kg 2h Swings, 32kgx3 strict press each side will be nice too.
3) E: Skipping & Cycling takes a lot less out of my joints at the moment vs running, could be the few extra kgs I am packing. But any modality will do... any RHR under 50 is the target.
4) SE: Pullups 15, Chinups 15. Otherwise no specific SE work outside of BJJ.
5) Skill/Technique: Sharpen my guard to sweep/drag game, and revisit taking the back! Mount needs some work. Submissions: no need to get fancy, loopchoke/triangle+omoplata from guard, then b&a+armbar from back, and low risk finishes from side control. It is competition strategy so discard all low risk/reward moves.
6) Stay healthy and injury free, so mobility and recovery work is always worked in. Volume will need to be managed.

Some starting stats (as of 1 JAN 2019):
Body Measurements - Weight 74.5kg, Neck 41cm, Chest 98cm, Waist 84cm, Hips 94cm.
Lifts (best E1RM equivalent set within last 2 years) - Squat 127.5kg x 3, Front Squat 102.5kg x 3, Deadlift 135kg x 2, Sumo Deadlift 150kg x 1, Bench Press 102.5kg x 2, OHP 65kg x 2, Push Press 73kg x 1, Pullups max reps 15, Chinups max reps 15, 1h KBP Left 32kg x 1, 1h KBP Right 32kg x 3.
Endurance (best within last year) - 2.4km 10:22, 2k C2 Rower 8:07.