7 TO 13 JAN 2019. W2/2019
Just keep putting in the work.
OCR Training Wk 7/12
MON: Strength Day
STR: Front Squat Maintenance. Singles at 90kg, 95kg, 100kg, 102.5kg (this was my 3RM achieved on 14 Oct 18). RPE 9 as the core was struggling, legs had plenty to go.
STR: Bench Press 5x5 40kg.
STR: Incline Bench Press 5/3/2 50kg. I might slip this in as an accessory to flat bench for a while.
SE: Incline Rows 5x12.
TUE: Strength + BJJ
STR: Snatch Grip Rack Pulls. First time I am doing them so worked up to a max Single to find a TM. Singles @ 90kg, 100kg, 105kg, 110kg, 115kg, 120kg. It was hard at the end but i reckon RPE 8+ but the 125kg did not budge. I am doing these as an alternative to Deadlifts at home as I can't drop the weights and the Snatch Grip makes for a bigger ROM.
STR: 1h KB Press. 3x(1-3) ladders with 20kg. Right side is still struggling out of the rack, left was easy-peasy. Just got to keep going.
BJJ: Crucifix take vs Turtle and Reverse Omoplata (happens in competition judo all the time). Then 1 pretty hard roll followed by 2 chill ones. Overall not a tough day on the mats.
WED: Strength Day
STR: Bench Press 5x5 42.5kg. Followed by 3x10 Incline Bench at 30kg as accessory work. What rookie numbers these are!
SE: 2x(1-5) ladders Pullups with Blue Band. Still feels very odd. I am going to move to unassisted work next as I feel the assistance bands make the pullups feel quite unnatural.
THU: E day
E: 3.2km relaxed run barefoot. IT WAS NOT PLANNED - I just forgot my shoes. Still got a blister for my troubles though bah.
SE: Partner workout - "I go, you go", 1 or 2 or 3 burpees. Total 15mins. I think I am reasonably burpee proof for the Spartan Race now.
FRI: E + STR
E: Indoor Bike. 15k, avg 93 watts, avg HR 126. Not specific work for the OCR but because I got a huge blister on my left foot from yesterday's idiotic barefoot run, this is the only thing I could do.
STR: Squat Singles @ 100kg, 110kg, 120kg, 125kg, 130kg. The last is the heaviest weight I have ever squat, though it's not a PR for E1RM. It was quite ok though, pretty sure I could manage a double at least.
STR: Bench Press 45kg 5x5 with accessory Inc Bench Press 3 x 10 @ 30kg.
Comment: Right scapular area is a little twingy today so I skipped the rows.
SAT: LIGHT DAY - STR
STR: Overhead Press Barbell. Just to test a suspicion that my scapular injury has greatest effect on bench press, pullups and the starting position out of the kettlebell press. So I did 3s at 30kg, 35kg, 40kg, 45kg, 50kg. The last set was getting tough. Then single at 52.5kg and failed a single at 55kg. I am somewhat pleasantly surprised that I lost a lot less strength in the BB OHP compared to say, KB OHP and BB BP. Still definitely a step backwards as looking thru the logs I pressed 62.5kg x 2 in Jan18 and a casual 60kg single in Sep18... but not terrible. I take this as a positive.
SUN: BJJ
BJJ: Sunday morning randori. 2 browns, 1 purple, 1 blue, 2 whites. I deserve breakfast.
E: 3.6k run at the track. Just over 20mins.
SE: Partner workout “I go, You go” 2 burpees each for 8 mins.
SUMMARY: Solid week of training.
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
14 TO 20 JAN 2019. W3/2019
OCR Training Wk 8/9
MON: STR
STR: <AM> Bench Press 5x5 47.5kg. Inc Bench Press 3x10 30kg.
STR: <AM> Front Squat 3@87.5kg. Relative Intensity (RI) 85%.
SE: <PM> 12 x 1 Pullups. Slow Negatives. Feels ok today (no complaints from the right scapula area!).
TUE: BJJ
BJJ: <PM> Shinya Aoki was the guest instructor today and he taught a couple of neat finishes from crucifix with a critical hand control detail that I've not seen before. Rolls-wise, I got in 4x6min rolls. Was unfortunately very average today, I got tapped by 3 blue belts once each (albeit very good ones but still) and got a white belt for the last one... he was unlucky.
WED: STR
STR: <PM> Squat 3@110kg. RI 85%
STR: <PM> OHP 3@42.5kg. RI 85%.
STR: <PM> Snatch Grip Rack Pull Singles @ 97.5kg, 100kg, 102.5kg. RI 85%.
THU: SE
SE: <PM> Partner SE "You go, I go". In 30mins, I did the following: 20 pullups with slow negs, 95 60cm Box Jumps, 26 56kg KB deadlifts, 104 50cm Stepups, 104 Situps, 78 20kg OHP, 200 Jumping Jacks. Nothing too tough but got in some reps and it was good fun work with my cousin.
FRI: STR
STR: <PM> OHP Singles up to 45kg. RI 85%.
STR: <PM> Bench Press 5x5 50kg. It is a little discouraging to say that this felt pretty hard. But rehab is like that.
SAT: LIGHT DAY
STR<PM> Front Squat 2@90kg.
Mobility work throughout the day..
SUN: BJJ + STR + E
BJJ: <AM> Randori! Did pretty well in the hard rolls, had a couple of chill ones. Had 1 where I had my butt kicked by this brown belt that I was doing well against recently but he told me he "youtubed" how to get around my game. Sigh.
STR: <PM> OHP 2@45kg. 85% RI. Moving up to 87.5% RI.
GYM: <PM> Did some pistol squats and 1 arm pushup practice while watching my son swim. The right arm isn’t back to 1arm pushup status yet but it doesn’t feel completely useless anymore.
E: 10k outdoors run. 143bpm (easy effort), 1:13 (extremely slow).
SUMMARY:
Good week of training. One more week of training before next sat’s OCR.
OCR Training Wk 8/9
MON: STR
STR: <AM> Bench Press 5x5 47.5kg. Inc Bench Press 3x10 30kg.
STR: <AM> Front Squat 3@87.5kg. Relative Intensity (RI) 85%.
SE: <PM> 12 x 1 Pullups. Slow Negatives. Feels ok today (no complaints from the right scapula area!).
TUE: BJJ
BJJ: <PM> Shinya Aoki was the guest instructor today and he taught a couple of neat finishes from crucifix with a critical hand control detail that I've not seen before. Rolls-wise, I got in 4x6min rolls. Was unfortunately very average today, I got tapped by 3 blue belts once each (albeit very good ones but still) and got a white belt for the last one... he was unlucky.
WED: STR
STR: <PM> Squat 3@110kg. RI 85%
STR: <PM> OHP 3@42.5kg. RI 85%.
STR: <PM> Snatch Grip Rack Pull Singles @ 97.5kg, 100kg, 102.5kg. RI 85%.
THU: SE
SE: <PM> Partner SE "You go, I go". In 30mins, I did the following: 20 pullups with slow negs, 95 60cm Box Jumps, 26 56kg KB deadlifts, 104 50cm Stepups, 104 Situps, 78 20kg OHP, 200 Jumping Jacks. Nothing too tough but got in some reps and it was good fun work with my cousin.
FRI: STR
STR: <PM> OHP Singles up to 45kg. RI 85%.
STR: <PM> Bench Press 5x5 50kg. It is a little discouraging to say that this felt pretty hard. But rehab is like that.
SAT: LIGHT DAY
STR<PM> Front Squat 2@90kg.
Mobility work throughout the day..
SUN: BJJ + STR + E
BJJ: <AM> Randori! Did pretty well in the hard rolls, had a couple of chill ones. Had 1 where I had my butt kicked by this brown belt that I was doing well against recently but he told me he "youtubed" how to get around my game. Sigh.
STR: <PM> OHP 2@45kg. 85% RI. Moving up to 87.5% RI.
GYM: <PM> Did some pistol squats and 1 arm pushup practice while watching my son swim. The right arm isn’t back to 1arm pushup status yet but it doesn’t feel completely useless anymore.
E: 10k outdoors run. 143bpm (easy effort), 1:13 (extremely slow).
SUMMARY:
Good week of training. One more week of training before next sat’s OCR.
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
21 TO 27 JAN 2019. W4/2019
Will skip BJJ during the week to be "injury safe" for the OCR. Might do Sunday though if the OCR isn't too taxing.
OCR Training Wk 9/9
MON: STR (HEAVY DAY)
STR: <PM> Bench Press 5x5 52.5kg.
STR: <PM> Squat 2x110kg. 85% RI.
STR: <PM> Pullups 4x(1,2) ladders.
STR: <PM> Snatch Grip Rack Pull 2x100kg. 85% RI.
STR: <PM> Accessory. Inc Bench Press 3x10 32.5kg.
TUE: E
E: <PM> 10k run. Easy effort = 144bpm avg HR. Time = 1:11:27. That's a slight improvement over the last one but still not good at all. This route has quite a bit of elevation change but my target is 1hr for this (which hopefully translates to a sub 50min 10k on a flat course).
WED: STR (LIGHT DAY)
STR: <AM> OHP 5x42.5kg. 85% RI. This felt very easy.
STR: <PM> Front Squat 1x92.5kg. 85% RI. Move up to 87.5% RI next.
STR: <PM> Push Press 5x52.5kg. 80% RI. This felt easy... easier than benching the same weight unfortunately so there is some residual injury/lack of activation that needs to be worked around.
SE: <PM> Barbell Row 12x20kg. Baby weights but let's start slow. This was obviously very easy as my 10yo daughter could probably pull the same!
THU: HIC
HIC: <PM> 10x400m/10 burpees. Approx 31min (I failed to start my timer until the end of the first round). 162 avg HR. This was pretty painful. I’m ready for the Spartan OCR once I rest up.
FRI: REST
SAT: OCR
OCR <AM> Spartan Stadion Race. 5k in a stadium setting, 22 obstacles. Super fun, was hard but definitely doable. Enjoyed myself.
SUN: S&S recovery + STR
STR: <PM> Bench Press 5x4 55kg. Accessory 11x32.5kg Incline Bench Press.
S&S: <PM> 10x10 1h Swings + 10xTGU with 12KG bell as a recovery session. Also threw in a few sets of 10s with 2x12kg on front squats and bent rows.
Serious case of DOMS in legs/glutes/traps...guess these are the muscles that the Spartan Race works!
SUMMARY:
Good week of training. Some strength focus for a 8 week block as a base build for Aug18 World Masters next up.
EDIT: Spartan Race results. Official timing 55:27. I finished 97/1988 people in the OPEN cat (ie non elite racers), and 11/184 in the 40-44 age group. That’s pretty good I think!!!
Will skip BJJ during the week to be "injury safe" for the OCR. Might do Sunday though if the OCR isn't too taxing.
OCR Training Wk 9/9
MON: STR (HEAVY DAY)
STR: <PM> Bench Press 5x5 52.5kg.
STR: <PM> Squat 2x110kg. 85% RI.
STR: <PM> Pullups 4x(1,2) ladders.
STR: <PM> Snatch Grip Rack Pull 2x100kg. 85% RI.
STR: <PM> Accessory. Inc Bench Press 3x10 32.5kg.
TUE: E
E: <PM> 10k run. Easy effort = 144bpm avg HR. Time = 1:11:27. That's a slight improvement over the last one but still not good at all. This route has quite a bit of elevation change but my target is 1hr for this (which hopefully translates to a sub 50min 10k on a flat course).
WED: STR (LIGHT DAY)
STR: <AM> OHP 5x42.5kg. 85% RI. This felt very easy.
STR: <PM> Front Squat 1x92.5kg. 85% RI. Move up to 87.5% RI next.
STR: <PM> Push Press 5x52.5kg. 80% RI. This felt easy... easier than benching the same weight unfortunately so there is some residual injury/lack of activation that needs to be worked around.
SE: <PM> Barbell Row 12x20kg. Baby weights but let's start slow. This was obviously very easy as my 10yo daughter could probably pull the same!
THU: HIC
HIC: <PM> 10x400m/10 burpees. Approx 31min (I failed to start my timer until the end of the first round). 162 avg HR. This was pretty painful. I’m ready for the Spartan OCR once I rest up.
FRI: REST
SAT: OCR
OCR <AM> Spartan Stadion Race. 5k in a stadium setting, 22 obstacles. Super fun, was hard but definitely doable. Enjoyed myself.
SUN: S&S recovery + STR
STR: <PM> Bench Press 5x4 55kg. Accessory 11x32.5kg Incline Bench Press.
S&S: <PM> 10x10 1h Swings + 10xTGU with 12KG bell as a recovery session. Also threw in a few sets of 10s with 2x12kg on front squats and bent rows.
Serious case of DOMS in legs/glutes/traps...guess these are the muscles that the Spartan Race works!
SUMMARY:
Good week of training. Some strength focus for a 8 week block as a base build for Aug18 World Masters next up.
EDIT: Spartan Race results. Official timing 55:27. I finished 97/1988 people in the OPEN cat (ie non elite racers), and 11/184 in the 40-44 age group. That’s pretty good I think!!!
Last edited by godjira1 on Mon Jan 28, 2019 8:53 am, edited 2 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.
Re: Boon’s Training Notebook
28 JAN TO 3 FEB 2019. W5/2019
Strength + BJJ focus, with just 1xE per week maintenance for the next 8 weeks.
STR+BJJ Training Wk 1/8
MON: STR + PWR
PWR: <AM> Clean and Jerk. Singles up to 60kg. First time I'm doing this since Dec 2017 according to my records?! I am not sure why because I really enjoy doing this.
STR: <AM> Front Squat 5@85kg (87.5% RI), backoff 5@77.5kg.
STR: <PM> OHP 3@45kg, 1@47.5kg (87.5% RI)
PWR: <PM> Push Press 3@55kg, 2@57.5kg (80% RI).
STR: <PM> Snatch Grip Rack Pull 3@97.5kg (85% RI).
Comment: I think I'm going to go with Squat + BP + Clean & Jerk + Pullups as the starting cluster. Today was still messing around with all the lifts.
TUE: STR + BJJ
STR <AM> Bench Press 3x5 55kg. Did some accessory work Inc Bench Press 12x35kg, Barbell Row 12x35kg.
BJJ <PM> Did the fundamentals class and revisited Spider guard. It's never going to be a big part of my game but it was fun nonetheless.
BJJ <PM> Advanced class was Worm Guard to tomonagae sweep, to a saddle posn if tomo fails, kneebar and rollover sweep options. Had 3 hard rolls.
WED: STR + PWR
PWR <AM> Clean and Jerk singles up to 62.5kg.
STR <PM> Front Squat 4@87.5kg (87.5% RI), 2@92.5kg (87.5% RI). I will stick with back squats for this block as the CnJs are hurting my clavicles already. See you in a while front squats!
STR <PM> Squat 2@115 (87.5% RI).
THU: BJJ + LIGHT E
BJJ <AM> X guard entry, tech stand sweep, sickle/tripod sweep, backtake. These are the standard moves, good revision. Had 3 fairly easy rolls against strong but not technical blue belts, and got a super tough one at the end. Good fun!
FRI: BJJ + EASY STR
BJJ <AM> Woke IMHO way too early to squeeze in some BJJ, had 2 hard & 2 chill rolls for my efforts. Was extremely crowded despite the early hours.
STR/SE <PM> Pullups. Ladders 3x(3,2,1). Was pretty easy actually so a good sign that my injury is healing. No pain that I could discern.
SAT: EASY STR + PWR
STR <AM> Bench Press 5x3 60kg. This felt good, rehab works! Long way still from the highs but we will get there. Accessories Inc Bench Press 12 x 35kg, Barbell Row 12 x 35kg.
PWR <PM> Clean & Jerk Singles up to 60kg. Good technique work session.
STR <PM> Squat 6x102.5kg (87.5% RI).
SUN: BJJ + OPTIONAL STR
BJJ <AM> 4 hard rolls, 1 chill one. Did well overall, played A game guard with long step/over under passes. I am not taking backs enough and not clinical from mount, stuff to work on!
PWR <PM> Clean and Jerk singles to 62.5kg. Loads of singles, honing the technique and focussing on getting low and fast. Note to self: avoid power work on BJJ days - I was noticably slower today.
SUMMARY:
Was a pretty heavy week of training. Will back off volume of BJJ next week. Otherwise, good week of getting the work in.
Strength + BJJ focus, with just 1xE per week maintenance for the next 8 weeks.
STR+BJJ Training Wk 1/8
MON: STR + PWR
PWR: <AM> Clean and Jerk. Singles up to 60kg. First time I'm doing this since Dec 2017 according to my records?! I am not sure why because I really enjoy doing this.
STR: <AM> Front Squat 5@85kg (87.5% RI), backoff 5@77.5kg.
STR: <PM> OHP 3@45kg, 1@47.5kg (87.5% RI)
PWR: <PM> Push Press 3@55kg, 2@57.5kg (80% RI).
STR: <PM> Snatch Grip Rack Pull 3@97.5kg (85% RI).
Comment: I think I'm going to go with Squat + BP + Clean & Jerk + Pullups as the starting cluster. Today was still messing around with all the lifts.
TUE: STR + BJJ
STR <AM> Bench Press 3x5 55kg. Did some accessory work Inc Bench Press 12x35kg, Barbell Row 12x35kg.
BJJ <PM> Did the fundamentals class and revisited Spider guard. It's never going to be a big part of my game but it was fun nonetheless.
BJJ <PM> Advanced class was Worm Guard to tomonagae sweep, to a saddle posn if tomo fails, kneebar and rollover sweep options. Had 3 hard rolls.
WED: STR + PWR
PWR <AM> Clean and Jerk singles up to 62.5kg.
STR <PM> Front Squat 4@87.5kg (87.5% RI), 2@92.5kg (87.5% RI). I will stick with back squats for this block as the CnJs are hurting my clavicles already. See you in a while front squats!
STR <PM> Squat 2@115 (87.5% RI).
THU: BJJ + LIGHT E
BJJ <AM> X guard entry, tech stand sweep, sickle/tripod sweep, backtake. These are the standard moves, good revision. Had 3 fairly easy rolls against strong but not technical blue belts, and got a super tough one at the end. Good fun!
FRI: BJJ + EASY STR
BJJ <AM> Woke IMHO way too early to squeeze in some BJJ, had 2 hard & 2 chill rolls for my efforts. Was extremely crowded despite the early hours.
STR/SE <PM> Pullups. Ladders 3x(3,2,1). Was pretty easy actually so a good sign that my injury is healing. No pain that I could discern.
SAT: EASY STR + PWR
STR <AM> Bench Press 5x3 60kg. This felt good, rehab works! Long way still from the highs but we will get there. Accessories Inc Bench Press 12 x 35kg, Barbell Row 12 x 35kg.
PWR <PM> Clean & Jerk Singles up to 60kg. Good technique work session.
STR <PM> Squat 6x102.5kg (87.5% RI).
SUN: BJJ + OPTIONAL STR
BJJ <AM> 4 hard rolls, 1 chill one. Did well overall, played A game guard with long step/over under passes. I am not taking backs enough and not clinical from mount, stuff to work on!
PWR <PM> Clean and Jerk singles to 62.5kg. Loads of singles, honing the technique and focussing on getting low and fast. Note to self: avoid power work on BJJ days - I was noticably slower today.
SUMMARY:
Was a pretty heavy week of training. Will back off volume of BJJ next week. Otherwise, good week of getting the work in.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
4 TO 10 FEB 2019. W6/2019
Strength + BJJ focus, with just 1xE per week maintenance for the next 8 weeks.
STR+BJJ Training Wk 2/8
MON: PWR + STR
PWR <AM> Clean & Jerk singles up to 60kg. Today I tried SPLIT clean instead of my normal power clean (I just don't have the speed to receive in a squat unfortunately) and I found it way easier. I am sure the limit clean with a split clean is lower but it is also much easier to execute.
STR<AM> Squat 4@107.5kg, 3@112.5kg (87.5% RI).
STR/SE<AM> Pullups 2x(4,3,2,1) Ladders. Felt easy.
Comments: I really am NOT a morning person, it took me 15mins to get warmed up.
STR<PM> Bench Press 4x4 60kg. Accessories Inc Bench Press 8x37.5kg, Barbell Row 12x40kg.
TUE: BJJ
BJJ <AM> Backtake vs Peterson roll, and also backtake vs turtle with shoulder pressure. Had 2 tough rolls, and 2 chill ones. Worked from standing whereever possible.
Comments: BJJ in morning is tough for me, I just take a long time to get warmed up. Something to be conscious of.
WED: PWR + STR
Started the day with a sore neck after a late night (lunar new year festivities). But training goes on!
STR <AM> Squat singles up to 120kg. (approx 87.5% RI). Felt good.
STR/SE <AM> Pullup Ladder 5,4,3,2,1 resting 2min//set. Pullups beginning to feel good again.
PWR <PM> Power Cleans. Doubles up to 57.5kg. Really working on the split clean technique today and I can confirm that very strangely, I feel much much better doing this vs the normal power clean. Omitted the jerk portion today as a precaution vs a wonky neck.
THU: STR + LIGHT E
Neck is still sore, and I feel pretty hungover. I am going to limit myself to 3 drinks max per session as I really struggle nowadays with alcohol.
STR <PM> Bench Press 3x5 60kg. Move up to 5x3 62.5kg next. Accessories Inc Bench Press 9x37.5kg, Barbell Row 8x42.5kg.
E <Others> No formal session but clocked 16k+ steps.
FRI: KINDA PL TOTAL DAY
One of those strange training sessions where you decide that you are going to go pretty hard but yet keep it sane? So I did a mini super total day (the 3 PL + CnJ).
PWR <PM> CnJ. Stopped at 57.5kg as I felt a little twinge in my right patella when i was receiving the clean. I did this in a 2Clean1Jerk fashion.
STR <PM> Squat. 122.5kg. This is about 91pct E1RM so felt pretty ok.
STR <PM> Bench Press. 72.5kg. Unfortunately this sucked badly as I still have issues with my right shoulders. This is a whopping 30+kg under my PR but it will take time (hopefully).
STR <PM> Deadlift Sumo. 140kg. I actually missed a 130kg warmup just off the ground as I wasn’t tight, but dialled in the tension and 140kg was ok. This is approx 93pct E1RM.
Comments: Felt pretty fried after... a powerlifting meet must feel pretty horrible after! The mini PL total of 335kg is 86pct of my theoritical 1RM total of 390kg, with most of the gap coming in the Bench press. Fun session overall, but I won’t be doing this often.
SAT: REST
SUN: STR
STR/SE <PM> Pullups 5-4-3-2-2. Felt easy.
SUMMARY: Overall pretty good week of training. A lil bit of pain in fingers from BJJ overdose last week but getting better too.
Strength + BJJ focus, with just 1xE per week maintenance for the next 8 weeks.
STR+BJJ Training Wk 2/8
MON: PWR + STR
PWR <AM> Clean & Jerk singles up to 60kg. Today I tried SPLIT clean instead of my normal power clean (I just don't have the speed to receive in a squat unfortunately) and I found it way easier. I am sure the limit clean with a split clean is lower but it is also much easier to execute.
STR<AM> Squat 4@107.5kg, 3@112.5kg (87.5% RI).
STR/SE<AM> Pullups 2x(4,3,2,1) Ladders. Felt easy.
Comments: I really am NOT a morning person, it took me 15mins to get warmed up.
STR<PM> Bench Press 4x4 60kg. Accessories Inc Bench Press 8x37.5kg, Barbell Row 12x40kg.
TUE: BJJ
BJJ <AM> Backtake vs Peterson roll, and also backtake vs turtle with shoulder pressure. Had 2 tough rolls, and 2 chill ones. Worked from standing whereever possible.
Comments: BJJ in morning is tough for me, I just take a long time to get warmed up. Something to be conscious of.
WED: PWR + STR
Started the day with a sore neck after a late night (lunar new year festivities). But training goes on!
STR <AM> Squat singles up to 120kg. (approx 87.5% RI). Felt good.
STR/SE <AM> Pullup Ladder 5,4,3,2,1 resting 2min//set. Pullups beginning to feel good again.
PWR <PM> Power Cleans. Doubles up to 57.5kg. Really working on the split clean technique today and I can confirm that very strangely, I feel much much better doing this vs the normal power clean. Omitted the jerk portion today as a precaution vs a wonky neck.
THU: STR + LIGHT E
Neck is still sore, and I feel pretty hungover. I am going to limit myself to 3 drinks max per session as I really struggle nowadays with alcohol.
STR <PM> Bench Press 3x5 60kg. Move up to 5x3 62.5kg next. Accessories Inc Bench Press 9x37.5kg, Barbell Row 8x42.5kg.
E <Others> No formal session but clocked 16k+ steps.
FRI: KINDA PL TOTAL DAY
One of those strange training sessions where you decide that you are going to go pretty hard but yet keep it sane? So I did a mini super total day (the 3 PL + CnJ).
PWR <PM> CnJ. Stopped at 57.5kg as I felt a little twinge in my right patella when i was receiving the clean. I did this in a 2Clean1Jerk fashion.
STR <PM> Squat. 122.5kg. This is about 91pct E1RM so felt pretty ok.
STR <PM> Bench Press. 72.5kg. Unfortunately this sucked badly as I still have issues with my right shoulders. This is a whopping 30+kg under my PR but it will take time (hopefully).
STR <PM> Deadlift Sumo. 140kg. I actually missed a 130kg warmup just off the ground as I wasn’t tight, but dialled in the tension and 140kg was ok. This is approx 93pct E1RM.
Comments: Felt pretty fried after... a powerlifting meet must feel pretty horrible after! The mini PL total of 335kg is 86pct of my theoritical 1RM total of 390kg, with most of the gap coming in the Bench press. Fun session overall, but I won’t be doing this often.
SAT: REST
SUN: STR
STR/SE <PM> Pullups 5-4-3-2-2. Felt easy.
SUMMARY: Overall pretty good week of training. A lil bit of pain in fingers from BJJ overdose last week but getting better too.
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 TO 17 FEB 2019. W7/2019
Strength + BJJ focus, with just 1xE per week maintenance for the block.
STR+BJJ Training Wk 3/8
MON: STR + BJJ
STR<AM> Bench Press 5x3 62.5kg. Accessories Inc Bench Press 10x37.5kg, Barbell row 9x42.5kg
STR<AM> Squat 5@107.5kg, 4@112.5kg (90%RI).
BJJ<PM> Leg weave pass vs Butterfly guard, and Smash Pass vs Z guard (all about the base change). Then 5 balls-to-the-wall rolls... I'm utterly bushed.
TUE: LIGHT E + PWR + STR
E<PM> 3km recovery run. 21mins or so, it was just the best way to work out the kinks in the body.
PWR<PM> Clean & Jerks. Did them in a 2 Clean/2 Jerk fashion today up to 57.5kg.
STR/SE<PM> Pullup Ladder 5,4,3,3,2. Accessories - 1h KB Press 10x16kg each side.
Comments: The front of my shoulders are a little sore today, I think from BJJ yesterday mainly, or possibly the bench press. Tomorrow shall just be squatting.
WED: STR
STR<PM> Squat 3@115kg, 2@117.5kg (90% RI). Felt ok.
STR<PM> Deadlift from 1” deficit. This immediately feels more difficult. 2@100kg, 110kg, 120kg. 1@130kg. The last is 93.5% 1RM of my normal conv DL, I didn’t think I could have gotten a 2nd rep. Went probably too hard on this - will pull 2s or 3s at 85pct from a deficit every 1-2 weeks from here.
THU: STR + BJJ
STR<AM> Bench Press 4x4 62.5kg. Was pretty tough. Barbell Row 10x42.5kg.
BJJ<PM> Same techniques as Monday. Had 4 tough blue belts for my rolls.
FRI: STR
STR<PM> Squat MAX session (1RM). At least it was "the best laid plans of mice and men". I was nursing a minor groin strain, and intelligent me would have postponed the max session. However, dumb me was in charge and I warmed up to 120kg when I felt my groin strain go from minor to not-so-minor. It is uncomfortable and I will give myself a few days of rest to see how it goes. No lower body or bjj for a few days.
STR/SE<PM> Pullups ladder 5,4,4,3,2. Felt easy.
STR<PM> OHP MAX session (2RM). Working up to a current 2RM, a "sorta max" type level, got up to 55kg.
SUMMARY: With the groin injury sustained on Friday, the weekend is gonna be a bust, light recovery and stretching only. I am going to come back next week and work this program:
3 DAYS, 3 LIFTS (DL + OHP + PU)
Day 1 - OHP, DL
Day 2 - OHP or ohp, DL or kbs
Day 3 - PU
*Upper case = heavy program. Lower case = option for light day, 5x5 @ 60%. For kettlebell swings, 5-10 sets of 10 at 20, 24 or 32kg depending on how it feels.
Strength + BJJ focus, with just 1xE per week maintenance for the block.
STR+BJJ Training Wk 3/8
MON: STR + BJJ
STR<AM> Bench Press 5x3 62.5kg. Accessories Inc Bench Press 10x37.5kg, Barbell row 9x42.5kg
STR<AM> Squat 5@107.5kg, 4@112.5kg (90%RI).
BJJ<PM> Leg weave pass vs Butterfly guard, and Smash Pass vs Z guard (all about the base change). Then 5 balls-to-the-wall rolls... I'm utterly bushed.
TUE: LIGHT E + PWR + STR
E<PM> 3km recovery run. 21mins or so, it was just the best way to work out the kinks in the body.
PWR<PM> Clean & Jerks. Did them in a 2 Clean/2 Jerk fashion today up to 57.5kg.
STR/SE<PM> Pullup Ladder 5,4,3,3,2. Accessories - 1h KB Press 10x16kg each side.
Comments: The front of my shoulders are a little sore today, I think from BJJ yesterday mainly, or possibly the bench press. Tomorrow shall just be squatting.
WED: STR
STR<PM> Squat 3@115kg, 2@117.5kg (90% RI). Felt ok.
STR<PM> Deadlift from 1” deficit. This immediately feels more difficult. 2@100kg, 110kg, 120kg. 1@130kg. The last is 93.5% 1RM of my normal conv DL, I didn’t think I could have gotten a 2nd rep. Went probably too hard on this - will pull 2s or 3s at 85pct from a deficit every 1-2 weeks from here.
THU: STR + BJJ
STR<AM> Bench Press 4x4 62.5kg. Was pretty tough. Barbell Row 10x42.5kg.
BJJ<PM> Same techniques as Monday. Had 4 tough blue belts for my rolls.
FRI: STR
STR<PM> Squat MAX session (1RM). At least it was "the best laid plans of mice and men". I was nursing a minor groin strain, and intelligent me would have postponed the max session. However, dumb me was in charge and I warmed up to 120kg when I felt my groin strain go from minor to not-so-minor. It is uncomfortable and I will give myself a few days of rest to see how it goes. No lower body or bjj for a few days.
STR/SE<PM> Pullups ladder 5,4,4,3,2. Felt easy.
STR<PM> OHP MAX session (2RM). Working up to a current 2RM, a "sorta max" type level, got up to 55kg.
SUMMARY: With the groin injury sustained on Friday, the weekend is gonna be a bust, light recovery and stretching only. I am going to come back next week and work this program:
3 DAYS, 3 LIFTS (DL + OHP + PU)
Day 1 - OHP, DL
Day 2 - OHP or ohp, DL or kbs
Day 3 - PU
*Upper case = heavy program. Lower case = option for light day, 5x5 @ 60%. For kettlebell swings, 5-10 sets of 10 at 20, 24 or 32kg depending on how it feels.
Last edited by godjira1 on Fri Feb 22, 2019 8:53 am, edited 1 time in total.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
18 TO 24 FEB 2019. W8/2019
Strength + BJJ focus, with just 1xE per week maintenance for the block. Starting with NO BJJ + DL early in the week as I try to let my groin injury sort itself out.
STR+BJJ Training Wk 4/8
MON: STR + Lite E (1.25hrs)
STR<AM> OHP 5x5 40kg. #1/8 of the Strongfirst Reload V2, just giving the program a spin.
STR/SE<AM> Pullup Ladder #1/12 6,5,4,3,2.
MISC<PM> KB Snatches 5x5@12kg, 1x5@16kg, 1x5@20kg. Just playing around.
E<PM> Skipping. 4x7m on/3m off. Avg HR 128bpm, max 148bpm.
TUE: STR (1hr)
STR<PM> OHP 5x5 42.5kg from floor. #2/8. Nothing to it!
STR<PM> Deadlift 1" deficit 5x5 97.5kg. #1/8. Was at a gym that didn't let you drop the weights, no chalk, etc ie crap gym. So it was harder than it should be as I had to manage the eccentric part of the lift, bah.
MISC <PM> Accessories. Farmer Walk 20-30m with 2x20kg. Bench Press 12x40kg. KB Practice - 1h swing/clean & press/snatch with 12kg/16kg/20kg/24kg.
Comments: Groin injury is not 100% healed for sure. Felt it during the deadlifts.
WED: STR/SE (0.5hrs)
STR/SE<AM> Pullup Ladder #2/12 6,5,4,3,3. Nothing to it today.
STR<PM> Deadlift 3@90kg, 100kg, 110kg. #2/12 of a 5/3/1 cycle. I intend to do just prescribed reps until #12, and if need be break up sessions. I have to be realistic and accept that high volume deadlifts and me don't play well together, at least not if I want to do BJJ, etc at the same time.
Comments: Groin is still off... but better. I am ALMOST contemplating BJJ tomorrow.
THU: Lite E (1hr)
Discretion is the better part of valor. No BJJ as groin injury not healed enough.
E<PM> Leisurely stroll 5km with 11kg pack. Took about an hour.
FRI: STR (1hr)
STR<PM> OHP 5x5 42.5kg. #3/8. Easy effort.
STR/SE<PM> Pullup Ladder #3/12 6,5,4,4,3. Easy effort.
STR<PM> Deadlift #3a/12 5@97.5kg, 3@107.5kg. Quick efforts. A lil' ginger on the groin but the deadlifts don't seem to activate them as much as in squats.
MISC<PM> Accessory work. 10@55kg Front Squat. 10@42.5kg Bench Press. A couple of pistol squats, and inclined 1h pushups.
SAT: ACTIVE REST
I actually did a 3k recovery run with the wife in the evening and interestingly my groin injury felt better after.
SUN: ACTIVE REST
45min on a elliptical while reading a book, not trying to break any records.
SUMMARY: Put in some min work trying to work around the groin injury. Doesn’t feel like I will be ready to do full throttle BJJ just yet but I will try some solo drills to test fire the body. It’s amazing how critical the groin area is for grappling (amongst other things heh).
Strength + BJJ focus, with just 1xE per week maintenance for the block. Starting with NO BJJ + DL early in the week as I try to let my groin injury sort itself out.
STR+BJJ Training Wk 4/8
MON: STR + Lite E (1.25hrs)
STR<AM> OHP 5x5 40kg. #1/8 of the Strongfirst Reload V2, just giving the program a spin.
STR/SE<AM> Pullup Ladder #1/12 6,5,4,3,2.
MISC<PM> KB Snatches 5x5@12kg, 1x5@16kg, 1x5@20kg. Just playing around.
E<PM> Skipping. 4x7m on/3m off. Avg HR 128bpm, max 148bpm.
TUE: STR (1hr)
STR<PM> OHP 5x5 42.5kg from floor. #2/8. Nothing to it!
STR<PM> Deadlift 1" deficit 5x5 97.5kg. #1/8. Was at a gym that didn't let you drop the weights, no chalk, etc ie crap gym. So it was harder than it should be as I had to manage the eccentric part of the lift, bah.
MISC <PM> Accessories. Farmer Walk 20-30m with 2x20kg. Bench Press 12x40kg. KB Practice - 1h swing/clean & press/snatch with 12kg/16kg/20kg/24kg.
Comments: Groin injury is not 100% healed for sure. Felt it during the deadlifts.
WED: STR/SE (0.5hrs)
STR/SE<AM> Pullup Ladder #2/12 6,5,4,3,3. Nothing to it today.
STR<PM> Deadlift 3@90kg, 100kg, 110kg. #2/12 of a 5/3/1 cycle. I intend to do just prescribed reps until #12, and if need be break up sessions. I have to be realistic and accept that high volume deadlifts and me don't play well together, at least not if I want to do BJJ, etc at the same time.
Comments: Groin is still off... but better. I am ALMOST contemplating BJJ tomorrow.
THU: Lite E (1hr)
Discretion is the better part of valor. No BJJ as groin injury not healed enough.
E<PM> Leisurely stroll 5km with 11kg pack. Took about an hour.
FRI: STR (1hr)
STR<PM> OHP 5x5 42.5kg. #3/8. Easy effort.
STR/SE<PM> Pullup Ladder #3/12 6,5,4,4,3. Easy effort.
STR<PM> Deadlift #3a/12 5@97.5kg, 3@107.5kg. Quick efforts. A lil' ginger on the groin but the deadlifts don't seem to activate them as much as in squats.
MISC<PM> Accessory work. 10@55kg Front Squat. 10@42.5kg Bench Press. A couple of pistol squats, and inclined 1h pushups.
SAT: ACTIVE REST
I actually did a 3k recovery run with the wife in the evening and interestingly my groin injury felt better after.
SUN: ACTIVE REST
45min on a elliptical while reading a book, not trying to break any records.
SUMMARY: Put in some min work trying to work around the groin injury. Doesn’t feel like I will be ready to do full throttle BJJ just yet but I will try some solo drills to test fire the body. It’s amazing how critical the groin area is for grappling (amongst other things heh).
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 FEB 2019 TO 3 MAR 2019. W9/2019
Strength + BJJ focus, with just 1xE per week maintenance for the block. The BJJ might not happen, as I am trying to make sure I heal from a nagging injury in my groin/inner thigh region.
STR+BJJ Training Wk 5/8
MON: STR + Lite BJJ (1.5hr)
STR<AM> OHP #4/8. 5x5 45kg. Easy effort.
STR<AM> Deadlift #3b/12. 1@117.5kg. Easy-ish.
BJJ<PM> Fundamentals class to test-fire the body. Verdict: not ready for hard rolls. I have to tap if anybody stacks my right leg towards my chest, even while drilling. Bah. But I revised some half-guard passes, AND it was time on the mats.
TUE: STR/SE
STR/SE<PM> Pullup Ladder #4/12 6,5,5,4,3.
WED: STR + Lite E
STR<AM> OHP #5/8 5x5 47.5kg. Not easy but not hard either. From here it’s a drop in vol, increase in intensity to a new local max.
E<AM> Elliptical. 30min. Lvl 20. Avg power 170 watts, hr 105bpm.
STR<PM> Deadlifts #4/12 5@90kg, 100kg, 107.5kg. Kept a lot of focus on form today.
THU: BJJ + STR/SE
BJJ<PM> Deep half guard entries and basic single leg and turkish getup sweeps. I suck at DHG o well! Had 1 really tough roll with this MMA fighter blue belt, then had 2 chill ones.
STR/SE<PM> Pullup ladder 6,6,5,4,3. #5/12. Easy does it.
FRI: STR
STR<PM> OHP #6/8 3x3 47.5kg.
STR<PM> Deadlift #5/12 3@97.5kg, 107.5kg, 117.5kg. Did 1 rep at 115kg and realised I forgot the 1.25kg plates. Then added it and did the work.
PWR<PM> Power Jerks just for fun. Worked up to a single at 70kg and called it.
SAT: ACTIVE REST
I played some table tennis at a gathering. Good fun, a lot of bullshitting and it got maybe a bit competitive.
SUN: ACTIVE REST
Went for a walk with the kids, got a nap in the afternoon.
SUMMARY: Managed to get in the sessions and revisited BJJ. I don’t think my groin injury is really ready yet to be honest so for next week I might skip BJJ at least for the first half.
Strength + BJJ focus, with just 1xE per week maintenance for the block. The BJJ might not happen, as I am trying to make sure I heal from a nagging injury in my groin/inner thigh region.
STR+BJJ Training Wk 5/8
MON: STR + Lite BJJ (1.5hr)
STR<AM> OHP #4/8. 5x5 45kg. Easy effort.
STR<AM> Deadlift #3b/12. 1@117.5kg. Easy-ish.
BJJ<PM> Fundamentals class to test-fire the body. Verdict: not ready for hard rolls. I have to tap if anybody stacks my right leg towards my chest, even while drilling. Bah. But I revised some half-guard passes, AND it was time on the mats.
TUE: STR/SE
STR/SE<PM> Pullup Ladder #4/12 6,5,5,4,3.
WED: STR + Lite E
STR<AM> OHP #5/8 5x5 47.5kg. Not easy but not hard either. From here it’s a drop in vol, increase in intensity to a new local max.
E<AM> Elliptical. 30min. Lvl 20. Avg power 170 watts, hr 105bpm.
STR<PM> Deadlifts #4/12 5@90kg, 100kg, 107.5kg. Kept a lot of focus on form today.
THU: BJJ + STR/SE
BJJ<PM> Deep half guard entries and basic single leg and turkish getup sweeps. I suck at DHG o well! Had 1 really tough roll with this MMA fighter blue belt, then had 2 chill ones.
STR/SE<PM> Pullup ladder 6,6,5,4,3. #5/12. Easy does it.
FRI: STR
STR<PM> OHP #6/8 3x3 47.5kg.
STR<PM> Deadlift #5/12 3@97.5kg, 107.5kg, 117.5kg. Did 1 rep at 115kg and realised I forgot the 1.25kg plates. Then added it and did the work.
PWR<PM> Power Jerks just for fun. Worked up to a single at 70kg and called it.
SAT: ACTIVE REST
I played some table tennis at a gathering. Good fun, a lot of bullshitting and it got maybe a bit competitive.
SUN: ACTIVE REST
Went for a walk with the kids, got a nap in the afternoon.
SUMMARY: Managed to get in the sessions and revisited BJJ. I don’t think my groin injury is really ready yet to be honest so for next week I might skip BJJ at least for the first half.
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 TO 10 MAR 2019. W10/2019
Strength + BJJ focus, with just 1xE per week maintenance for the block. The BJJ might not happen, as I am trying to make sure I heal from a nagging injury in my groin/inner thigh region.
STR+BJJ Training Wk 6/8
MON: STR (1.75hrs)
STR<AM> OHP 2x2 50kg #7/8. Next up is testing for a new max (though unlikely to be a PR).
STR/SE<AM> Pullups 7,5,4,3,2 #6/12.
STR<AM> Deadlift 5@105kg, 3@115kg. #6a/12.
STR<PM> Rack Pull 15cm 1RM test. Its set at 15cm off the ground, lowest setting possible and I don’t want to go get blocks and stuff. Anyway, i rested plenty between sets. I did 1@145kg, 152.5kg, failed 160kg. Rested and pulled 1@155, 1@157.5kg (1RM).
Comments: My other half has told me no more deadlifts in the apartment, oh well. I will move to some sort rack pulls from henceforth - if doing deadlifts means I got to chance it at the community gyms with their no-chalk nazis. Update: did the 1RM testing for the rack pulls in the evening.
TUE: BJJ (1hr)
BJJ<PM> Techniques were 1) a gi version of the bulldog choke vs turtle position; 2)"judo" bow and arrow + clock choke hybrid. Very nice move this one. Rolls: 4 pretty hard rolls. I got choked by this lady blue belt, while she's a worlds silver medalist in her category and so I didn't expect much from the roll but it was frustrating - it was like I was playing checkers and she was playing chess.
Comments: The groin injury is still here, super annoyed with myself. I probably set back the recovery somewhat - you would think I'm old enough to have some patience.
WED: STR (1.5hrs)
STR<PM> OHP #8/8 Max session. Worked singles 1@50, 55, 57.5, 60 and 62.5kg. Very happy with the new 1RM at 62.5kg, while not a PR (that's a 65x2 back in Dec 2017) this is a good level to be at, especially post the shoulder injury I had in Dec18 after which I could barely do a pushup. I have shown the work done during the block at the bottom of the post.
STR<PM> BP 1RM/E1RM test for next block. My last test was 8th Feb 19, topping out at 1x72.5kg. With the shoulder pretty much healed, I was hopeful for this despite entering it a bit fatigued from the OHP max. Unfortunately I topped out at 1x82.5kg (RPE 9.5) - plenty of work needed here.
MISC<PM> Accessory Work. Kept it real simple and light. Front Squats with single KB 5/5 @ 12, 16, 20, 24, 32kg.
THU: STR + HIC (0.75hrs)
HIC<PM> 5x Program Min Min circuits, 1min between sets. Pushups, 1h KB Swings, Lunges, Up & Downs anyhows. Focus was conditioning rather than the weight.
STR/SE<PM> Pullups #7/12 ladder 7,5,4,3,3.
FRI: STR (0.75hrs)
STR<PM> Bench Press 5x5 57.5kg #1/8 of a new Reload v2 block.
STR<PM> Rack Pull 10cm. I managed to reduce the offset by 5cm as I found a pretty sturdy block to stand on! Anyhow this was session #1/12 of a 5/3/1 style block. 5@90kg, 102.5kg, 112.5kg.
SAT/SUN: ACTIVE REST
Clocked 30k+ steps over the weekend, and did mobility work while on netflix.
========
SUMMARY:
BJJ on Tue was a bad idea, and I knew it and paid for it - groin injury flared up badly. I have a competition at the end of the month and will somehow try to get into ship shape for that. Strength training for week went well, will go into 2 weeks of conditioning (if bjj is not possible) for comp prep. Priority for the next 2 weeks are: conditioning and rehab...I know that sounds like terrible prep but inshallah I guess!
========
OTHER INFO:
OHP. Program: RELOAD v2, 56.6 E1RM
#0 E1RM test 55x2 14Feb19
#1 5x5 40 17Feb19
#2 5x5 42.5 19Feb19
#3 5x5 42.5 22Feb19
#4 5x5 45 25Feb19
#5 5x5 47.5 27Feb19
#6 3x3 47.5 1Mar19
#7 2x2 50 4Mar19
#8 Max. 1@50, 55, 57.5, 60, 62.5. 6Mar19
Comments: Very good result with E1RM up from 56.6 to 62.5. 62.5 was hard and slow near the end but 60 moved up reasonably quick.
Strength + BJJ focus, with just 1xE per week maintenance for the block. The BJJ might not happen, as I am trying to make sure I heal from a nagging injury in my groin/inner thigh region.
STR+BJJ Training Wk 6/8
MON: STR (1.75hrs)
STR<AM> OHP 2x2 50kg #7/8. Next up is testing for a new max (though unlikely to be a PR).
STR/SE<AM> Pullups 7,5,4,3,2 #6/12.
STR<AM> Deadlift 5@105kg, 3@115kg. #6a/12.
STR<PM> Rack Pull 15cm 1RM test. Its set at 15cm off the ground, lowest setting possible and I don’t want to go get blocks and stuff. Anyway, i rested plenty between sets. I did 1@145kg, 152.5kg, failed 160kg. Rested and pulled 1@155, 1@157.5kg (1RM).
Comments: My other half has told me no more deadlifts in the apartment, oh well. I will move to some sort rack pulls from henceforth - if doing deadlifts means I got to chance it at the community gyms with their no-chalk nazis. Update: did the 1RM testing for the rack pulls in the evening.
TUE: BJJ (1hr)
BJJ<PM> Techniques were 1) a gi version of the bulldog choke vs turtle position; 2)"judo" bow and arrow + clock choke hybrid. Very nice move this one. Rolls: 4 pretty hard rolls. I got choked by this lady blue belt, while she's a worlds silver medalist in her category and so I didn't expect much from the roll but it was frustrating - it was like I was playing checkers and she was playing chess.
Comments: The groin injury is still here, super annoyed with myself. I probably set back the recovery somewhat - you would think I'm old enough to have some patience.
WED: STR (1.5hrs)
STR<PM> OHP #8/8 Max session. Worked singles 1@50, 55, 57.5, 60 and 62.5kg. Very happy with the new 1RM at 62.5kg, while not a PR (that's a 65x2 back in Dec 2017) this is a good level to be at, especially post the shoulder injury I had in Dec18 after which I could barely do a pushup. I have shown the work done during the block at the bottom of the post.
STR<PM> BP 1RM/E1RM test for next block. My last test was 8th Feb 19, topping out at 1x72.5kg. With the shoulder pretty much healed, I was hopeful for this despite entering it a bit fatigued from the OHP max. Unfortunately I topped out at 1x82.5kg (RPE 9.5) - plenty of work needed here.
MISC<PM> Accessory Work. Kept it real simple and light. Front Squats with single KB 5/5 @ 12, 16, 20, 24, 32kg.
THU: STR + HIC (0.75hrs)
HIC<PM> 5x Program Min Min circuits, 1min between sets. Pushups, 1h KB Swings, Lunges, Up & Downs anyhows. Focus was conditioning rather than the weight.
STR/SE<PM> Pullups #7/12 ladder 7,5,4,3,3.
FRI: STR (0.75hrs)
STR<PM> Bench Press 5x5 57.5kg #1/8 of a new Reload v2 block.
STR<PM> Rack Pull 10cm. I managed to reduce the offset by 5cm as I found a pretty sturdy block to stand on! Anyhow this was session #1/12 of a 5/3/1 style block. 5@90kg, 102.5kg, 112.5kg.
SAT/SUN: ACTIVE REST
Clocked 30k+ steps over the weekend, and did mobility work while on netflix.
========
SUMMARY:
BJJ on Tue was a bad idea, and I knew it and paid for it - groin injury flared up badly. I have a competition at the end of the month and will somehow try to get into ship shape for that. Strength training for week went well, will go into 2 weeks of conditioning (if bjj is not possible) for comp prep. Priority for the next 2 weeks are: conditioning and rehab...I know that sounds like terrible prep but inshallah I guess!
========
OTHER INFO:
OHP. Program: RELOAD v2, 56.6 E1RM
#0 E1RM test 55x2 14Feb19
#1 5x5 40 17Feb19
#2 5x5 42.5 19Feb19
#3 5x5 42.5 22Feb19
#4 5x5 45 25Feb19
#5 5x5 47.5 27Feb19
#6 3x3 47.5 1Mar19
#7 2x2 50 4Mar19
#8 Max. 1@50, 55, 57.5, 60, 62.5. 6Mar19
Comments: Very good result with E1RM up from 56.6 to 62.5. 62.5 was hard and slow near the end but 60 moved up reasonably quick.
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 TO 17 MAR 2019. W11/2019
Conditioning and Rehab week. Not the usual bedfellows but have to make it work somehow. Stay off the mats until you are healed, more haste less speed yadda yadda yadda.
CONDITIONING + REHAB WEEK 1/2
MON: MOB+HIC (1hr)
MOB<AM> OS Resets. Spent some time on them today.
HIC<PM> Well actually it's probably more like SE maybe. 3 sets of (5rds of 3 chinups, 10 pushups, 15 squats), 5 min//set.
Felt quite ok.
TUE: E + SE (1hr)
SE<AM>60 pushups, done in 30, 15, 15. 60 Squats, in a go. 30 pullups, 6x5.
E<PM>5km MAF style. Slow, limited by the twinge in my groin injury area, around 40mins.
Comments: This is quasi One Punch Man daily workout (Lvl 6). I have subbed in pullups for situps but halved the reps. Let's see how it goes.
WED: SE + E (0.75hrs)
SE<AM> 50 pushups (45, 5). 50 squats. 5x3 pullups.
E<PM> 5k run, MAF style. 141bpm avg hr, 36+min.
Comments: Mid week. The groin injury is still super twingy, I hope it's not a hernia or some rubbish like that.
THU: SE + E (1.25hrs)
SE<AM> 60 Pushups (40, 10, 10). 60 Squats.
STR/SE<PM> Pullup ladders #8/12 7,5,4,4,3.
E<PM> 5km with 10kg pack ruck walk. The wife came along.
FRI: STR (0.75hrs)
STR<AM> Bench Press #2/8 5x5 60kg. Ho humm, I thought it would have felt easier.
STR<AM> Rack Pull from 10cm off floor. #2/12 3s@100kg, 110kg, 120kg. This felt good today.
MISC<AM> Accessory Work: 5x10 2h KB Swing 24kg.
SAT: RECOVERY (0.5hrs)
MOB<AM>: OS Resets for 30mins, with emphasis on rocking and naked get ups. Seems to be doing wonders for the hip area. Too bad I didn't realise this earlier!
MISC<EV> I did 30 Kb Swings every 5min while watching netflix (12 sets of 10 2h, 10 L/R with 12kg).
SUN: SE (0.75hrs)
MOB<AM> OS Resets + extended warmup.
SE<AM> Step ups 50cm x 100 (50, 50). Pushups x100 (40, 20, 20, 20).
=======
SUMMARY: Good work of light SE/E work and rehab. Groin feels much better but occasionally still twingy at unexpected angles. I am going to be a good boy and take it conservative and continue with 1 more week of conditioning/rehab work. It might turn out I have very little BJJ going into my comp end of the month but better than going in injured and fighting at 40-50% of my capability.
Conditioning and Rehab week. Not the usual bedfellows but have to make it work somehow. Stay off the mats until you are healed, more haste less speed yadda yadda yadda.
CONDITIONING + REHAB WEEK 1/2
MON: MOB+HIC (1hr)
MOB<AM> OS Resets. Spent some time on them today.
HIC<PM> Well actually it's probably more like SE maybe. 3 sets of (5rds of 3 chinups, 10 pushups, 15 squats), 5 min//set.
Felt quite ok.
TUE: E + SE (1hr)
SE<AM>60 pushups, done in 30, 15, 15. 60 Squats, in a go. 30 pullups, 6x5.
E<PM>5km MAF style. Slow, limited by the twinge in my groin injury area, around 40mins.
Comments: This is quasi One Punch Man daily workout (Lvl 6). I have subbed in pullups for situps but halved the reps. Let's see how it goes.
WED: SE + E (0.75hrs)
SE<AM> 50 pushups (45, 5). 50 squats. 5x3 pullups.
E<PM> 5k run, MAF style. 141bpm avg hr, 36+min.
Comments: Mid week. The groin injury is still super twingy, I hope it's not a hernia or some rubbish like that.
THU: SE + E (1.25hrs)
SE<AM> 60 Pushups (40, 10, 10). 60 Squats.
STR/SE<PM> Pullup ladders #8/12 7,5,4,4,3.
E<PM> 5km with 10kg pack ruck walk. The wife came along.
FRI: STR (0.75hrs)
STR<AM> Bench Press #2/8 5x5 60kg. Ho humm, I thought it would have felt easier.
STR<AM> Rack Pull from 10cm off floor. #2/12 3s@100kg, 110kg, 120kg. This felt good today.
MISC<AM> Accessory Work: 5x10 2h KB Swing 24kg.
SAT: RECOVERY (0.5hrs)
MOB<AM>: OS Resets for 30mins, with emphasis on rocking and naked get ups. Seems to be doing wonders for the hip area. Too bad I didn't realise this earlier!
MISC<EV> I did 30 Kb Swings every 5min while watching netflix (12 sets of 10 2h, 10 L/R with 12kg).
SUN: SE (0.75hrs)
MOB<AM> OS Resets + extended warmup.
SE<AM> Step ups 50cm x 100 (50, 50). Pushups x100 (40, 20, 20, 20).
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SUMMARY: Good work of light SE/E work and rehab. Groin feels much better but occasionally still twingy at unexpected angles. I am going to be a good boy and take it conservative and continue with 1 more week of conditioning/rehab work. It might turn out I have very little BJJ going into my comp end of the month but better than going in injured and fighting at 40-50% of my capability.
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.