18 TO 24 MAR 2019. W12/2019
Conditioning and Rehab week. Not the usual bedfellows. Will try to slip in more floorwork nearer the end of the week to test out the various BJJ positions to check if I am all a-ok.
CONDITIONING + REHAB WEEK 2/2
MON: SE/STR + E (1.25hrs)
SE<AM> 100 Side Lunges. Felt ok with a bit of pull in the groin but no pain. Pullup Ladders #9/12 7, 5, 5, 4, 3.
STR<AM> Bench Press #3/8 5x5 62.5kg.
E<PM> 6k MAF 44min, 142bpm. Was 36 deg C, crazy weather.
TUE: SE + BJJ-ish (1hr)
SE<AM> 100 side lunges. Pushups x 100 (50, 30, 10, 10).
BJJ-ish<PM> Did 45mins of solo drills with a swiss ball and the mats. Much better but certain actions not painfree yet.
WED: STR + E (1.25hrs)
STR<AM> Rack Pull 10cm. #3/12. 5@105kg, 3@117.5kg, 1@127.5kg.
E<PM> Kicked things up a gear on the pace front. 2.4km 12mins, 15min break, 1.6k 7:36. Well I am sure Garmin FR935 is wrong here as it says my avg hr was 134 and 138 respectively - I was going 80-85% here, and certainly not MAF type effort lvl.
THU: STR + BJJ-lite + S&S (1.75hrs)
STR<AM> Bench Press #4/8 5x5 65kg.
BJJ<EV> Fundamentals class. Tani Otoshi, Armbar/Pendulum Sweep from Closed Guard. Very light specific training with a couple of white 1-2 stripers. Not quite there yet in terms of being pain-free, but slowly improving.
S&S<EV> TGUs L/R with 12, 16, 20, 24, 28, 32kg. Some discomfort in the rollup phase but otherwise I am pretty happy with the session.
FRI: SE + BJJ lite (1.25hrs)
SE<AM> Pullups #10/12 Ladders 7,6,5,4,3.
Comments: Post BJJ yesterday, my groin area is sore but not painful. Subtle difference but gives me confidence that I'm on the mend. I need to be smart about how to program next week pre comp - I'm definitely going to do the competition, but that's not going to happen if the injury relapses before that, so more haste less speed. Better to go in undertrained than broken.
BJJ<PM> Fundamentals class. Tani Otoshi vs standing gullotine. Sitout from Turtle. Peruvian Necktie vs Turtle. Had 1x10min roll with my wife after specific training, I got an armbar, she got a choke, so it was quite fair.
SAT: REST
SUN: STR + SE (1hr)
STR<AM> Bench Press #5/8 5x5 67.5kg.
STR<AM> Rack Pull 10cm from floor. #4/12 5@97.5, 110, 120kg.
SE<AM> Air Squats 100 (50, 30, 20); Bird Dogs 100.
+++++++
SUMMARY:
Pretty happy with training, and glad to make a limited return to BJJ. Conditioning and strength, while nowhere near peak, is at a ok standard. Spoke to a few guys who had similar injuries to their groin and a common thread is: be patient. One of them took over a year to clear up as he kept re-injuring it. I will try to avoid such a path!
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
25 TO 31 MAR 2019. W13/2019
4 Weeks of STR + BJJ focus coming up. Be smart with the BJJ - some time on the mat is better than none. Priority is not exacerbating any injuries.
STRENGTH + BJJ WEEK 1/4
MON: SE + BJJ (1.25hrs)
SE<AM> Pullups #11/12 8,6,5,4,3.
BJJ<EV> BJJ Fundamentals Class. Managed to get in quite a bit of specific training, some of the white belts were actually pretty ok. I am going to chance an advanced class on wed or thu... hopefully it goes ok.
TUE: STR + Prog Min (1hr)
STR<AM> Bench Press #6/8 3x3 70kg.
SE<EV> Not quite the usual Prog Min. I just warmed up with some jogging, did a few broad jumps, sprint starts, clap pushups, vert jumps, 1h pushups and pistols. Rested as needed between exercises. Tonic Training.
WED: STR + BJJ
STR<AM> Rack Pull from Floor+10cm. #5/12 3@105, 117.5, 127.5kg. Minor victory, but I did all sets with clean grip. Last rep on 3rd set was tough on grip.
BJJ<EV> Just drills with a fellow competitor for an hour. It was actually a pretty taxing session.
Comments: I got some flooring that hopefully dampens the sound of deadlifts... will try to pull off the floor after the current block, and perhaps send a surveymonkey to my downstairs neighbor...
THU: SE + BJJ + STR
SE<AM> Pullups #12/12 Max reps. Could only get 12 reps, the 13th needed a kick so it was a no-rep. Oh well, I didn't feel great this morning as had a late night but still I was hopeful.
BJJ<PM> Guard transitions DLR/Shin on Shin/SLX/X. Some ankle lock details. One hard roll then a couple chill ones.
STR<EV> Bench Press #7/8 2x2 72.5kg.
FRI: STR
STR<EV> Bench Press #8/8 Max Session. Worked up to a RPE 9 effort at 87.5kg. I probably had 90kg in me but that word "probably" made me decide to just take my chips off the table. Happy with my bastardised Reload V2 program, will probably run another block.
SAT: BJJ
BJJ <AM> BJJ competition. Gi Adult Purple u76. I didn’t do well, got caught with a kimura near the end while up an adv. Not the best day in the mats! Injured elbow - probably off mats for a week and bench/pullups no go as well.
SUN: REST
========
SUMMARY: First the positives - recent max on bench press yielded 87.5kg at a RPE 9 type level. As recently as december 40kg was a tough one, so I am glad I trusted in the rehab work and continued to work. Now the negatives - 1) my BJJ comp gameplan was awful. Bad decision making between 2 guys of approximately the same skill level = defeat. 2) My elbow is now newly hurt. Ouch. 3) Groin injury feels much much better, so this is not all negative. Next week is meant to be a STR+BJJ week, but I will go gingerly and see how it goes.
========
OTHER DATA:
PU Ladder block
#1 6,5,4,3,2 18feb19.
#2 6,5,4,3,3 20feb19.
#3 6,5,4,4,3 22feb19.
#4 6,5,5,4,3 26feb19.
#5 6,6,5,4,3 28feb19.
#6 7,5,4,3,2 4mar19
#7 7,5,4,3,3 7mar19
#8 7,5,4,4,3 14mar19
#9 7,5,5,4,3 18mar19
#10 7,6,5,4,3 22mar19
#11 8,6,5,4,3 25mar19
#12 MAX: 12 28mar19
Bench Press. Program: Reload v2 82.5 E1RM
#0 Test: 1@82.5 (RPE 9.5) 6Mar19
#1 5x5 57.5 8Mar19
#2 5x5 60 15Mar19
#3 5x5 62.5 18Mar19
#4 5x5 65 21Mar19
#5 5x5 67.5 24Mar19
#6 3x3 70 26Mar19
#7 2x2 72.5 28Mar19
#8 Max. 1@87.5kg 29Mar19 (Only a slight grind, maybe a 2nd rep, and maybe 90kg).
4 Weeks of STR + BJJ focus coming up. Be smart with the BJJ - some time on the mat is better than none. Priority is not exacerbating any injuries.
STRENGTH + BJJ WEEK 1/4
MON: SE + BJJ (1.25hrs)
SE<AM> Pullups #11/12 8,6,5,4,3.
BJJ<EV> BJJ Fundamentals Class. Managed to get in quite a bit of specific training, some of the white belts were actually pretty ok. I am going to chance an advanced class on wed or thu... hopefully it goes ok.
TUE: STR + Prog Min (1hr)
STR<AM> Bench Press #6/8 3x3 70kg.
SE<EV> Not quite the usual Prog Min. I just warmed up with some jogging, did a few broad jumps, sprint starts, clap pushups, vert jumps, 1h pushups and pistols. Rested as needed between exercises. Tonic Training.
WED: STR + BJJ
STR<AM> Rack Pull from Floor+10cm. #5/12 3@105, 117.5, 127.5kg. Minor victory, but I did all sets with clean grip. Last rep on 3rd set was tough on grip.
BJJ<EV> Just drills with a fellow competitor for an hour. It was actually a pretty taxing session.
Comments: I got some flooring that hopefully dampens the sound of deadlifts... will try to pull off the floor after the current block, and perhaps send a surveymonkey to my downstairs neighbor...
THU: SE + BJJ + STR
SE<AM> Pullups #12/12 Max reps. Could only get 12 reps, the 13th needed a kick so it was a no-rep. Oh well, I didn't feel great this morning as had a late night but still I was hopeful.
BJJ<PM> Guard transitions DLR/Shin on Shin/SLX/X. Some ankle lock details. One hard roll then a couple chill ones.
STR<EV> Bench Press #7/8 2x2 72.5kg.
FRI: STR
STR<EV> Bench Press #8/8 Max Session. Worked up to a RPE 9 effort at 87.5kg. I probably had 90kg in me but that word "probably" made me decide to just take my chips off the table. Happy with my bastardised Reload V2 program, will probably run another block.
SAT: BJJ
BJJ <AM> BJJ competition. Gi Adult Purple u76. I didn’t do well, got caught with a kimura near the end while up an adv. Not the best day in the mats! Injured elbow - probably off mats for a week and bench/pullups no go as well.
SUN: REST
========
SUMMARY: First the positives - recent max on bench press yielded 87.5kg at a RPE 9 type level. As recently as december 40kg was a tough one, so I am glad I trusted in the rehab work and continued to work. Now the negatives - 1) my BJJ comp gameplan was awful. Bad decision making between 2 guys of approximately the same skill level = defeat. 2) My elbow is now newly hurt. Ouch. 3) Groin injury feels much much better, so this is not all negative. Next week is meant to be a STR+BJJ week, but I will go gingerly and see how it goes.
========
OTHER DATA:
PU Ladder block
#1 6,5,4,3,2 18feb19.
#2 6,5,4,3,3 20feb19.
#3 6,5,4,4,3 22feb19.
#4 6,5,5,4,3 26feb19.
#5 6,6,5,4,3 28feb19.
#6 7,5,4,3,2 4mar19
#7 7,5,4,3,3 7mar19
#8 7,5,4,4,3 14mar19
#9 7,5,5,4,3 18mar19
#10 7,6,5,4,3 22mar19
#11 8,6,5,4,3 25mar19
#12 MAX: 12 28mar19
Bench Press. Program: Reload v2 82.5 E1RM
#0 Test: 1@82.5 (RPE 9.5) 6Mar19
#1 5x5 57.5 8Mar19
#2 5x5 60 15Mar19
#3 5x5 62.5 18Mar19
#4 5x5 65 21Mar19
#5 5x5 67.5 24Mar19
#6 3x3 70 26Mar19
#7 2x2 72.5 28Mar19
#8 Max. 1@87.5kg 29Mar19 (Only a slight grind, maybe a 2nd rep, and maybe 90kg).
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
1 TO 7 APR 2019. W14/2019
Strength + BJJ as priorities, and somehow working past a wonky elbow and groin.
STRENGTH + BJJ WEEK 2/4
MON: STR
STR<EV> Bench Press #1/8 5x5 62.5kg. Some weird sounds from the elbow but actually felt ok.
STR<EV> Rack Pull 10cm off floor #6/12 5@112.5kg, 3@125kg, 1@135kg, 140kg. Did an extra single that is going to be a off-the-floor 1RM PR target for me. So next 6 sessions I basically repeat the set/reps/weights except I pull off the floor this time. Wish me luck in not getting evicted.
TUE: SE + E
SE<AM> 5x20 of Lunges, Pushups.
E<EV> 35min run, 5.3k, 148bpm. Not great running performance but groin felt 90% ok so that’s great news.
Comment: was meant to be a BJJ day but work got in the way and couldn’t make it to any classes.
WED: STR + BJJ
STR<AM> Bench Press #2/8 5x5 65kg.
BJJ<PM> A few chokes vs turtles followed by 5 rounds of hard sparring. Did well in 2, not so good in 3. I really need to get in more BJJ, am just not sharp at the moment (though painful elbow + residual groin twinge don't help).
THU: STR/SE
STR<PM> Single Leg Barbell Deadlifts Singles LR up to 65kg. This felt like a 90% effort on this lift.
SE<PM> One Punch Man Statics: 10 rounds of 3-5 ring pullups, 10 pushups, 10 squats. I did the last few sets of squats as squat jumps. This is infinitely scalable training, more or less difficult variations, more or less rest etc.
MISC<PM> Farmer Walks with 2x32kg bells for 4x25m. 4x25m of bear crawls (fwd, back, sidewaysx2). 50kg Atlas Ball pickup to chest.
FRI: REST
SAT: STR
STR<PM> Incline Bench Press adhoc up to 2@65kg, 1@70kg. Easy effort.
STR<PM> Deadlift #7/12. 5@90kg, 102.5kg, 112.5kg. Did an overwarm to a 110kg single to start. Did not feel good pulling from floor, form was bad, right elbow and groin injury were hinderances too. Ah well.
SUN: BJJ
BJJ<AM> 1.5hrs comp team class. Had some good moves today. That said, this class took a lot out of me today.
=======
SUMMARY: Nursing 2 injuries but still forging ahead, with care not to aggravate them. It’s a fine balance to juggle and I think I will err on the conservative side. Overall though, good week of training.
Strength + BJJ as priorities, and somehow working past a wonky elbow and groin.
STRENGTH + BJJ WEEK 2/4
MON: STR
STR<EV> Bench Press #1/8 5x5 62.5kg. Some weird sounds from the elbow but actually felt ok.
STR<EV> Rack Pull 10cm off floor #6/12 5@112.5kg, 3@125kg, 1@135kg, 140kg. Did an extra single that is going to be a off-the-floor 1RM PR target for me. So next 6 sessions I basically repeat the set/reps/weights except I pull off the floor this time. Wish me luck in not getting evicted.
TUE: SE + E
SE<AM> 5x20 of Lunges, Pushups.
E<EV> 35min run, 5.3k, 148bpm. Not great running performance but groin felt 90% ok so that’s great news.
Comment: was meant to be a BJJ day but work got in the way and couldn’t make it to any classes.
WED: STR + BJJ
STR<AM> Bench Press #2/8 5x5 65kg.
BJJ<PM> A few chokes vs turtles followed by 5 rounds of hard sparring. Did well in 2, not so good in 3. I really need to get in more BJJ, am just not sharp at the moment (though painful elbow + residual groin twinge don't help).
THU: STR/SE
STR<PM> Single Leg Barbell Deadlifts Singles LR up to 65kg. This felt like a 90% effort on this lift.
SE<PM> One Punch Man Statics: 10 rounds of 3-5 ring pullups, 10 pushups, 10 squats. I did the last few sets of squats as squat jumps. This is infinitely scalable training, more or less difficult variations, more or less rest etc.
MISC<PM> Farmer Walks with 2x32kg bells for 4x25m. 4x25m of bear crawls (fwd, back, sidewaysx2). 50kg Atlas Ball pickup to chest.
FRI: REST
SAT: STR
STR<PM> Incline Bench Press adhoc up to 2@65kg, 1@70kg. Easy effort.
STR<PM> Deadlift #7/12. 5@90kg, 102.5kg, 112.5kg. Did an overwarm to a 110kg single to start. Did not feel good pulling from floor, form was bad, right elbow and groin injury were hinderances too. Ah well.
SUN: BJJ
BJJ<AM> 1.5hrs comp team class. Had some good moves today. That said, this class took a lot out of me today.
=======
SUMMARY: Nursing 2 injuries but still forging ahead, with care not to aggravate them. It’s a fine balance to juggle and I think I will err on the conservative side. Overall though, good week of training.
Last edited by godjira1 on Sun Apr 07, 2019 7:25 am, 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.
Re: Boon’s Training Notebook
Good luckgodjira1 wrote:Wish me luck in not getting evicted.
"Man is what he reads." - Joseph Brodsky
Re: Boon’s Training Notebook
8 TO 14 APR 2019. W15/2019
Strength + BJJ as priorities, working around the injuries.
STRENGTH + BJJ WEEK 3/4
MON: STR
STR<EV> Bench Press #3/8 5x5 67.5kg. Elbow hurts a little today.
STR<EV> Deadlift #7b/12. Light day. 3x5 Sumo Deadlift 70kg, 3x5 Deadlift 70kg.
TUE: BJJ
BJJ<EV> Kneeslide details from HQ posn, and a long step transition to mount. Had 3 really tough rolls ouch, got smashed by an >50yo black belt, followed by a 110kg brown smushing me, then managed to edge out a tough young blue belt.
WED: STR
STR<PM> Deadlifts #8/12. 3@97.5, 110, 120kg. Much better today compared the last time I pulled off the floor. Guess it's just practice.
REHAB<PM> Barbell curls (empty bar) 5x10. Cossack Squats, hanging out at the bottom, 5x10.
Comments: Quite happy with this session. I will conquer this f***ing groin and elbow injury bullcrap by beating them up with rehab work.
THU: OCR + BJJ
OCR<PM>. 10 rounds of 3-5 ring pullups, 10 archer pushups, 8 squat jumps, 2 pistol squats. 64kg farmer walks 6x20m. 50kg Atlas ball carry x4.
BJJ<EV>. Shoulder of Justice when passing half guard. Cool details: pressure into his cheek bone, not at the neck; when u switch to far side underhook with head pressure, press above his ear. Had 3 super tough rolls, won some lost some.
Comments: Like a young man I trained twice today. Tomorrow needs to be ultra light.
FRI: STR
STR<EV>. Bench Press #4/8 5x5 70kg
STR<EV>. Deadlift #9/12 5@105kg, 3@117.5kg, 1@127.5kg. Felt good today, they moved up quick.
REHAB<EV> Bicep curls empty bar, cossack squats. Multiple sets.
SAT: BJJ
BJJ<PM> Some pressure passes vs butterfly (walk around, khabib climb). A few chill rolls today to end the training week.
Comments: I think my BJJ just stepped up a notch. My shoulder pressure, arm triangle and armbar finishes, as well as passing strategy/tactics have definitely improved. Traditionally my guard has been the strongest part of my game, I will revisit that at some point soon.
SUN: REST
=======
SUMMARY: Very good week of training. Punched the clock and felt good at the end of the week too.
Strength + BJJ as priorities, working around the injuries.
STRENGTH + BJJ WEEK 3/4
MON: STR
STR<EV> Bench Press #3/8 5x5 67.5kg. Elbow hurts a little today.
STR<EV> Deadlift #7b/12. Light day. 3x5 Sumo Deadlift 70kg, 3x5 Deadlift 70kg.
TUE: BJJ
BJJ<EV> Kneeslide details from HQ posn, and a long step transition to mount. Had 3 really tough rolls ouch, got smashed by an >50yo black belt, followed by a 110kg brown smushing me, then managed to edge out a tough young blue belt.
WED: STR
STR<PM> Deadlifts #8/12. 3@97.5, 110, 120kg. Much better today compared the last time I pulled off the floor. Guess it's just practice.
REHAB<PM> Barbell curls (empty bar) 5x10. Cossack Squats, hanging out at the bottom, 5x10.
Comments: Quite happy with this session. I will conquer this f***ing groin and elbow injury bullcrap by beating them up with rehab work.
THU: OCR + BJJ
OCR<PM>. 10 rounds of 3-5 ring pullups, 10 archer pushups, 8 squat jumps, 2 pistol squats. 64kg farmer walks 6x20m. 50kg Atlas ball carry x4.
BJJ<EV>. Shoulder of Justice when passing half guard. Cool details: pressure into his cheek bone, not at the neck; when u switch to far side underhook with head pressure, press above his ear. Had 3 super tough rolls, won some lost some.
Comments: Like a young man I trained twice today. Tomorrow needs to be ultra light.
FRI: STR
STR<EV>. Bench Press #4/8 5x5 70kg
STR<EV>. Deadlift #9/12 5@105kg, 3@117.5kg, 1@127.5kg. Felt good today, they moved up quick.
REHAB<EV> Bicep curls empty bar, cossack squats. Multiple sets.
SAT: BJJ
BJJ<PM> Some pressure passes vs butterfly (walk around, khabib climb). A few chill rolls today to end the training week.
Comments: I think my BJJ just stepped up a notch. My shoulder pressure, arm triangle and armbar finishes, as well as passing strategy/tactics have definitely improved. Traditionally my guard has been the strongest part of my game, I will revisit that at some point soon.
SUN: REST
=======
SUMMARY: Very good week of training. Punched the clock and felt good at the end of the week 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
15 TO 21 APR 2019. W16/2019
Last week of Strength + BJJ as priorities, working around the injuries. Next week onwards a 6 week Endurance + SE + BJJ package beckons.
STRENGTH + BJJ WEEK 4/4
MON: STR
STR<AM> Bench Press #5/8. 5x5 72.5kg.
STR<EV> Deadlift #10. Max session in both Deadlift & Sumo Deadlift. I supersetted them in singles, maybe not the way I would do them next time as I was quite bushed by the time I got the Sumo final effort. Nonetheless I made PRs (YAY! CHAMPAGNE!) in both variations. Deadlift 1@140kg, Sumo 1@152.5kg. Both were kinda max, 9+ RPE, which in my language translates to: no more reps possible, perhaps a bit more weight is.
Comments: Happy to take my winnings off the table and start working on some E/SE. Full block details of deadlift below.
TUE: BJJ
BJJ <EV> Side control to KOB to x-choke. Side control to NS to NS choke. Simple moves but lots of details. Lots of tough rolls today gosh.
WED: STR + S&S
STR<EV> Bench Press #6/8. 3x3 75kg.
S&S<EV> 2h Swings 10x10 EMOM 24kg.
MISC<EV> Rehab Work. Cossack squats, Barbell curls with empty bar. Many sets, 10reps.
THU: OCR
OCR <PM> Monkey bar traverse. Various grips and thickness. 50kg bear hug walks. 70kg sled drags. Tyre flips. Finished with 100 burpees. Solid session and I think I got the skills pinned down.
Comments: Getting that hay fever crap (or maybe just a cold) so off the mats a couple days.
FRI: REST
SAT: BJJ
BJJ<AM>. A side control variation with the “under arm crossface”. New to me but it worked wonders during the many rounds of specific training we did. So a new tool in the box!
SUN: STR + E
STR<AM> Bench Press #7/8 3x2 77.5kg.
E<EV> Elliptical. 500kcal, 53:31 at lvl 13. Avg power 106 watts, HR 120.
=======
SUMMARY:
Overall pretty good week of training. The DL and Sumo PRs were a great motivator. Have a max session on bench next week but it's unlikely to be PR territory for that.
Next week will be a light E + Mobility week to aid the recovery of the groin injury (since mid Feb!) and elbow pain (3 weeks now).
=======
OTHER INFO:
Deadlift Block: 531 TM 150kg
—#1-6 Rack Pull 10cm, #7-10 from floor—
#1 5@90, 102.5, 112.5 8mar19
#2 3@97.5, 110, 120 15mar19
#3 5@105, 3@117.5, 1@127.5 20mar19
#4 5@97.5, 110, 120 24mar19
#5 3@105, 117.5, 127.5 27mar19
#6 5@112.5, 3@125, 1@135, 140. 1apr19
#7 5@90, 102.5, 112.5 6apr19
#7b L: Sumo 3x5 70, DL 3x5 70. 8apr19
#8 3@97.5, 110, 120 10apr19.
#9 5@105, 3@117.5, 1@127.5 12apr19.
#10 Max. DL: 1@140 (RPE 9). Sumo: 1@152.5 (RPE 9+). 15apr19.
Happy! Take a break and try again.
Last week of Strength + BJJ as priorities, working around the injuries. Next week onwards a 6 week Endurance + SE + BJJ package beckons.
STRENGTH + BJJ WEEK 4/4
MON: STR
STR<AM> Bench Press #5/8. 5x5 72.5kg.
STR<EV> Deadlift #10. Max session in both Deadlift & Sumo Deadlift. I supersetted them in singles, maybe not the way I would do them next time as I was quite bushed by the time I got the Sumo final effort. Nonetheless I made PRs (YAY! CHAMPAGNE!) in both variations. Deadlift 1@140kg, Sumo 1@152.5kg. Both were kinda max, 9+ RPE, which in my language translates to: no more reps possible, perhaps a bit more weight is.
Comments: Happy to take my winnings off the table and start working on some E/SE. Full block details of deadlift below.
TUE: BJJ
BJJ <EV> Side control to KOB to x-choke. Side control to NS to NS choke. Simple moves but lots of details. Lots of tough rolls today gosh.
WED: STR + S&S
STR<EV> Bench Press #6/8. 3x3 75kg.
S&S<EV> 2h Swings 10x10 EMOM 24kg.
MISC<EV> Rehab Work. Cossack squats, Barbell curls with empty bar. Many sets, 10reps.
THU: OCR
OCR <PM> Monkey bar traverse. Various grips and thickness. 50kg bear hug walks. 70kg sled drags. Tyre flips. Finished with 100 burpees. Solid session and I think I got the skills pinned down.
Comments: Getting that hay fever crap (or maybe just a cold) so off the mats a couple days.
FRI: REST
SAT: BJJ
BJJ<AM>. A side control variation with the “under arm crossface”. New to me but it worked wonders during the many rounds of specific training we did. So a new tool in the box!
SUN: STR + E
STR<AM> Bench Press #7/8 3x2 77.5kg.
E<EV> Elliptical. 500kcal, 53:31 at lvl 13. Avg power 106 watts, HR 120.
=======
SUMMARY:
Overall pretty good week of training. The DL and Sumo PRs were a great motivator. Have a max session on bench next week but it's unlikely to be PR territory for that.
Next week will be a light E + Mobility week to aid the recovery of the groin injury (since mid Feb!) and elbow pain (3 weeks now).
=======
OTHER INFO:
Deadlift Block: 531 TM 150kg
—#1-6 Rack Pull 10cm, #7-10 from floor—
#1 5@90, 102.5, 112.5 8mar19
#2 3@97.5, 110, 120 15mar19
#3 5@105, 3@117.5, 1@127.5 20mar19
#4 5@97.5, 110, 120 24mar19
#5 3@105, 117.5, 127.5 27mar19
#6 5@112.5, 3@125, 1@135, 140. 1apr19
#7 5@90, 102.5, 112.5 6apr19
#7b L: Sumo 3x5 70, DL 3x5 70. 8apr19
#8 3@97.5, 110, 120 10apr19.
#9 5@105, 3@117.5, 1@127.5 12apr19.
#10 Max. DL: 1@140 (RPE 9). Sumo: 1@152.5 (RPE 9+). 15apr19.
Happy! Take a break and try again.
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 APR 2019 (W17/2019)
Chill week - starting the week with a sinus infection and on antibiotics forced it too. Bodyweight circuits, and oh, a bench press max test.
DELOAD WEEK (1/1)
MON: STR
STR<EV> Bench Press #8 Max test. Argh. I did 1@85kg easy, had at least 1 more rep in me there but I just couldn’t lock out 90kg. It is a little disappointing - I have a sinus infection that came on over the weekend but still. I might repeat this on Wed.
TUE: BWT
BWT<AM> Foundation. Pushups 3x15; Flex Arm Hang with Fat Bar 2x10secs, Active Hang with Fat Bar 2x20secs, Lying Knee Tuck 3x15, Squat 1x30; Hip Bridge 1x30. The fat bar hangs were far harder than I expected, was doing this as the pullup bar at the gym was taken up.
BWT<EV> Absolute Zero. Squats 2x20, pushups 2x20, Straight hip bridge 2x10, lunges 2x20, lying knee tuck 2x20. My shoulder mobility is the constraint for straight hip bridge surprisingly.
WED: BWT + STR
BWT<AM> Foundation L5 pull only.
STR<EV> Bench Press #8b. Max. 1@90kg, wasn’t that tough today, felt like 92.5 was possible too but sorta max is right. Full cycle details below.
BWT<EV> Wheels of Steel. This felt kinda easy tbh.
THU: BWT
BWT<AM> Brick & Mortar L1.
FRI: BWT
BWT<EV> Brick & Mortar L2.
SAT: BJJ
BJJ<AM> 50/50 entry, sweep, footlock, pass (the “spider” pass). I did really well in the 50/50 specific trg session, it’s my B game and most people don’t know it well. In the free rolls I did pretty good too though a white belt gave me a hard time!
SUN: BWT
BWT <AM> Bricks & Mortar L3.
=======
SUMMARY:
Happy to reach a max of 90kg on Bench Press, it’s within spitting distance of pre injury E1RM of 105kg. The Deload protocol using daily bodyweight workouts from phase 2 of the Kalvado brother’s Get Strong program is a fantastic idea - I feel that I am just keeping my body in shape without really taxing it at all.
=======
OTHER INFO:
Reload v2 87.5 E1RM
#1 5x5 62.5 1Apr19
#2 5x5 65 3Apr19
#3 5x5 67.5 8Apr19
#4 5x5 70 12Apr19
#5 5x5 72.5 15Apr19
#6 3x3 75 17Apr19
#7 3x2 77.5 21Apr19
#8 Max. 1@85, failed 90. O well! I felt rested and 85 was easy-ish. Somehow just couldn’t lock out 90. 22apr19.
#8b retest. 1@90! Wasn’t even that tough today. Took winnings. 24apr19.
Chill week - starting the week with a sinus infection and on antibiotics forced it too. Bodyweight circuits, and oh, a bench press max test.
DELOAD WEEK (1/1)
MON: STR
STR<EV> Bench Press #8 Max test. Argh. I did 1@85kg easy, had at least 1 more rep in me there but I just couldn’t lock out 90kg. It is a little disappointing - I have a sinus infection that came on over the weekend but still. I might repeat this on Wed.
TUE: BWT
BWT<AM> Foundation. Pushups 3x15; Flex Arm Hang with Fat Bar 2x10secs, Active Hang with Fat Bar 2x20secs, Lying Knee Tuck 3x15, Squat 1x30; Hip Bridge 1x30. The fat bar hangs were far harder than I expected, was doing this as the pullup bar at the gym was taken up.
BWT<EV> Absolute Zero. Squats 2x20, pushups 2x20, Straight hip bridge 2x10, lunges 2x20, lying knee tuck 2x20. My shoulder mobility is the constraint for straight hip bridge surprisingly.
WED: BWT + STR
BWT<AM> Foundation L5 pull only.
STR<EV> Bench Press #8b. Max. 1@90kg, wasn’t that tough today, felt like 92.5 was possible too but sorta max is right. Full cycle details below.
BWT<EV> Wheels of Steel. This felt kinda easy tbh.
THU: BWT
BWT<AM> Brick & Mortar L1.
FRI: BWT
BWT<EV> Brick & Mortar L2.
SAT: BJJ
BJJ<AM> 50/50 entry, sweep, footlock, pass (the “spider” pass). I did really well in the 50/50 specific trg session, it’s my B game and most people don’t know it well. In the free rolls I did pretty good too though a white belt gave me a hard time!
SUN: BWT
BWT <AM> Bricks & Mortar L3.
=======
SUMMARY:
Happy to reach a max of 90kg on Bench Press, it’s within spitting distance of pre injury E1RM of 105kg. The Deload protocol using daily bodyweight workouts from phase 2 of the Kalvado brother’s Get Strong program is a fantastic idea - I feel that I am just keeping my body in shape without really taxing it at all.
=======
OTHER INFO:
Reload v2 87.5 E1RM
#1 5x5 62.5 1Apr19
#2 5x5 65 3Apr19
#3 5x5 67.5 8Apr19
#4 5x5 70 12Apr19
#5 5x5 72.5 15Apr19
#6 3x3 75 17Apr19
#7 3x2 77.5 21Apr19
#8 Max. 1@85, failed 90. O well! I felt rested and 85 was easy-ish. Somehow just couldn’t lock out 90. 22apr19.
#8b retest. 1@90! Wasn’t even that tough today. Took winnings. 24apr19.
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 APR TO 5 MAY 2019 (W18/2019)
4~6 weeks of Bodyweight Work + Endurance + BJJ coming up.
SE+E+BJJ (Week 1/4)
MON: E + BWT
E<AM> Elliptical 500cal. 49:36, lvl 15, avg power 126 watts, avg HR 135.
BWT<EV> Bricks & Mortar Lvl 4.
TUE: BJJ + S&S
BJJ<EV> Various backtake completions vs turtle position, concentrating on creating the seatbelt, and the shoulder crank to force the turn. Had 4 rolls from standing position as there was enough space, good fun and was in pretty sharp mode today.
S&S<EV> Abbreviated TGU session. 16kg, 24kg, 32kg. It's been a while since I worked the TGUs and very happy that they went up easily.
WED: OCR + BJJ
OCR<AM> 7mins of monkey bar practice. A few rounds of Atlas ball pickup & bear hug walks 50kg. Hercules Hoist simulation with sled pulls. Finisher: 15 rds of Sled+20kg for 30m, 5 burpees.
BJJ<EV> More back attacks vs turtle (beat the turn). Had 1 really hard roll against a fellow purple belt, well matched all out battle. Then I tried against a black belt and got crushed. Ahh.
THU: BWT + E
BWT <EV> Bricks & Mortar Test day. Crushed it, but I expected to.
E <EV> Elliptical 500cal. 47:30, lvl 17, avg pwr 136 watts, avg hr 127.
FRI: REST
SAT: BJJ + MISC
BJJ<AM> Berimbolo from DLR. Also, passing the DLR with the ninja roll, so kinda the same move. A few hard rolls with usual suspects, had the edge today.
MISC <AM> Kettlebell fundamentals. Walked a friend thru a simple KB S&C progression, getups; c&p; goblet squat; one arm row; 2h swing, 3x5 for each exercise, except for swing where we did 6x10. I used a 24kg.
STR<EV> Front Squat 3s up to 90kg. Felt ok, groin had a little twinge on top set but seems harmless.
PWR<EV> Push Press. 3@60kg, 1@70kg. The single was pretty hard, RPE 9.
SUN: BWT
BWT <AM> Concrete & Iron (Upper). I can't do the hanging straight leg raises without pain in my right groin. I subbed it with ab wheels starting from feet... boy they are hard as well and I can't go all the way down (at least, not if I want to get back up).
=======
SUMMARY: A good week of training. Positives: the bodyweight training makes me feel more supple for some reason. Negatives: I failed to stay away from the iron on Sat, please follow the program; Elliptical - I initially planned to use this for the full 4 week block but they are honestly boring as hell and I don't think I can stick with it. Am going to sub it with a mixture of skipping and runs.
4~6 weeks of Bodyweight Work + Endurance + BJJ coming up.
SE+E+BJJ (Week 1/4)
MON: E + BWT
E<AM> Elliptical 500cal. 49:36, lvl 15, avg power 126 watts, avg HR 135.
BWT<EV> Bricks & Mortar Lvl 4.
TUE: BJJ + S&S
BJJ<EV> Various backtake completions vs turtle position, concentrating on creating the seatbelt, and the shoulder crank to force the turn. Had 4 rolls from standing position as there was enough space, good fun and was in pretty sharp mode today.
S&S<EV> Abbreviated TGU session. 16kg, 24kg, 32kg. It's been a while since I worked the TGUs and very happy that they went up easily.
WED: OCR + BJJ
OCR<AM> 7mins of monkey bar practice. A few rounds of Atlas ball pickup & bear hug walks 50kg. Hercules Hoist simulation with sled pulls. Finisher: 15 rds of Sled+20kg for 30m, 5 burpees.
BJJ<EV> More back attacks vs turtle (beat the turn). Had 1 really hard roll against a fellow purple belt, well matched all out battle. Then I tried against a black belt and got crushed. Ahh.
THU: BWT + E
BWT <EV> Bricks & Mortar Test day. Crushed it, but I expected to.
E <EV> Elliptical 500cal. 47:30, lvl 17, avg pwr 136 watts, avg hr 127.
FRI: REST
SAT: BJJ + MISC
BJJ<AM> Berimbolo from DLR. Also, passing the DLR with the ninja roll, so kinda the same move. A few hard rolls with usual suspects, had the edge today.
MISC <AM> Kettlebell fundamentals. Walked a friend thru a simple KB S&C progression, getups; c&p; goblet squat; one arm row; 2h swing, 3x5 for each exercise, except for swing where we did 6x10. I used a 24kg.
STR<EV> Front Squat 3s up to 90kg. Felt ok, groin had a little twinge on top set but seems harmless.
PWR<EV> Push Press. 3@60kg, 1@70kg. The single was pretty hard, RPE 9.
SUN: BWT
BWT <AM> Concrete & Iron (Upper). I can't do the hanging straight leg raises without pain in my right groin. I subbed it with ab wheels starting from feet... boy they are hard as well and I can't go all the way down (at least, not if I want to get back up).
=======
SUMMARY: A good week of training. Positives: the bodyweight training makes me feel more supple for some reason. Negatives: I failed to stay away from the iron on Sat, please follow the program; Elliptical - I initially planned to use this for the full 4 week block but they are honestly boring as hell and I don't think I can stick with it. Am going to sub it with a mixture of skipping and runs.
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 MAY 2019 (W19/2019)
4~6 weeks of Bodyweight Work + Endurance + BJJ.
SE+E+BJJ (Week 2/4)
MON: E + BWT + BJJ Lite + MISC
E<AM> Treadmill Climb 5km at 5kph. Incline start 0, +1% every 0.5km. 104 avg HR.
BJJ <EV> Fundamentals class. Just felt like doing a little bit of BJJ. Relearnt some kimura sweep details.
BWT <EV> Concrete & Iron (Lower) L1. I did pistol squats in place of box pistol squats... it's pretty tough at the prescribed volume.
MISC <EV>. 1h KB press. Singles at 24, 28, 32kg. Just for fun. Good to know I got this in me as a baseline.
TUE: BJJ + MISC
BJJ<EV> Setting up the double under pass vs DLR. Not my preferred passing technique usually but good to try different things. Had 3 full blooded rolls with a few folk around the same ability (a purple, a blue, and an incredibly tough white) and I am absolutely smoked. Tomorrow will probably be a rest day.
MISC<EV> 1h KB Press and Push Press. i did 1 strict, 1 push press each side at 24kg, 28kg and 32kg.
WED: E + BWT
E <EV> 5k Treadmill Run at 8.8kph. HR 146 average. My running is pretty crap at the moment - the truth (for me at least) is that nothing seems to transfer over to running except running!
BWT <EV> Concrete & Iron (Upper) L2. I subbed in ab wheels for hanging straight leg raises again.
Comments: I was feeling really run down last night after BJJ but a solid 9hrs in bed of no bullshit sleep sorted me out.
THU: E
E <EV> 8k up & down the football field. Running on grass feels quite different, my legs gave out WAY before my lungs felt it. 1:01:02 (crap), 133 average HR.
FRI: REST
Legs feel heavy and sore today. Body called time out.
SAT: BJJ + PWR + BWT
BJJ <AM> X guard entries and a couple sweeps. During the specific training I did my usual stuff from the bottom, and concentrated on a couple of new passes I learnt (from ...professor youtube). During the rolls today i did well, very patient guard passing vs 2 tough guard players.
PWR <EV> Clean pull singles from 60-100kg, 5kg increments. I am trying to build power and clean pulls might not be it, will try clean high pulls soon.
BWT <EV> Concrete & Iron (Lower) L2. Still sore but I managed this w/o too much issue except the high rep Bulgarian split squats really suck.
SUN: RECOVERY
I had a chill swim in the pool doing laps for an hour, but not pushing the pace and resting in between if I felt like it. This actually felt really good.
=======
SUMMARY:
Good week of training. I will need to figure a way to work in trail running logistically but I’ve some time to work on it.
4~6 weeks of Bodyweight Work + Endurance + BJJ.
SE+E+BJJ (Week 2/4)
MON: E + BWT + BJJ Lite + MISC
E<AM> Treadmill Climb 5km at 5kph. Incline start 0, +1% every 0.5km. 104 avg HR.
BJJ <EV> Fundamentals class. Just felt like doing a little bit of BJJ. Relearnt some kimura sweep details.
BWT <EV> Concrete & Iron (Lower) L1. I did pistol squats in place of box pistol squats... it's pretty tough at the prescribed volume.
MISC <EV>. 1h KB press. Singles at 24, 28, 32kg. Just for fun. Good to know I got this in me as a baseline.
TUE: BJJ + MISC
BJJ<EV> Setting up the double under pass vs DLR. Not my preferred passing technique usually but good to try different things. Had 3 full blooded rolls with a few folk around the same ability (a purple, a blue, and an incredibly tough white) and I am absolutely smoked. Tomorrow will probably be a rest day.
MISC<EV> 1h KB Press and Push Press. i did 1 strict, 1 push press each side at 24kg, 28kg and 32kg.
WED: E + BWT
E <EV> 5k Treadmill Run at 8.8kph. HR 146 average. My running is pretty crap at the moment - the truth (for me at least) is that nothing seems to transfer over to running except running!
BWT <EV> Concrete & Iron (Upper) L2. I subbed in ab wheels for hanging straight leg raises again.
Comments: I was feeling really run down last night after BJJ but a solid 9hrs in bed of no bullshit sleep sorted me out.
THU: E
E <EV> 8k up & down the football field. Running on grass feels quite different, my legs gave out WAY before my lungs felt it. 1:01:02 (crap), 133 average HR.
FRI: REST
Legs feel heavy and sore today. Body called time out.
SAT: BJJ + PWR + BWT
BJJ <AM> X guard entries and a couple sweeps. During the specific training I did my usual stuff from the bottom, and concentrated on a couple of new passes I learnt (from ...professor youtube). During the rolls today i did well, very patient guard passing vs 2 tough guard players.
PWR <EV> Clean pull singles from 60-100kg, 5kg increments. I am trying to build power and clean pulls might not be it, will try clean high pulls soon.
BWT <EV> Concrete & Iron (Lower) L2. Still sore but I managed this w/o too much issue except the high rep Bulgarian split squats really suck.
SUN: RECOVERY
I had a chill swim in the pool doing laps for an hour, but not pushing the pace and resting in between if I felt like it. This actually felt really good.
=======
SUMMARY:
Good week of training. I will need to figure a way to work in trail running logistically but I’ve some time to work on it.
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 MAY 2019 (W20/2019)
4~6 weeks of Bodyweight Work + Endurance + BJJ.
SE+E+BJJ (Week 3/4)
MON: E + BWT
E <AM> 8k Treadmill run at 8.8kph. 133bpm average HR. This felt real easy today, not sure why! I did change my running shoes, guess the Adidas were not for me.
BWT <EV> Concrete & Iron (Upper) Level 3. I think I should be able to hit Level 4 without too much trouble but doubt I have 15 pullups in me for the test.
TUE: BJJ + BWT
BJJ <EV> Counters vs kimura attempts from bottom side control. Step over armbars and cartwheels. Had 5 rolls from standing, only 1 was a chill one. Super fun but I was quite spent after.
BWT <EV> Concrete & Iron (Lower) Level 3. This felt pretty brutal today after BJJ.
WED: E
Woke up feeling a bit rough after last night’s session so just stretched a bit in the morning and deleted the BWT session I meant to do.
E <EV> 6k Treadmill run at 8.9kph. 131bpm average. Stats were good, I wasn’t struggling for air, but legs felt beat up.
THU: BWT + CONDITIONING + BJJ
BWT<PM> Concrete & Iron (Upper) Level 4. I don't think I can hit 15 pullups but 2 x 10 today was ok.
CON <PM> 12 rounds of 30m Sled Push (Sled+25kg)/10 Burpees. This seriously sucked a bit.
BJJ <EV> Attacks from NS position apart from the NS choke. Paper cutter choke, brabo and cross choke. Had 4 pretty hard rolls. Unfortunately I wasn't in great form today, some old bad habits crept back into the game and I was punished for those.
FRI: E
My triceps hurt like crazy! The pushups + burpees destroyed me yesterday.
E <EV> 6k Treadmill run at 9.0kph. 137bpm avg HR. I felt ok despite going in with pretty heavy legs.
SAT: BJJ + PWR
BJJ <AM> Went to another gym today for a standup focussed session. Good fun but super tiring. We did some judo based attacks and their modifications for BJJ, followed by a few rounds of intense sparring.
PWR <EV> Power and speed are my weakest points at moment. I warmed up to maxes (furthest/highest/fastest) and rested as needed. Standing Broad Jump, 10m sprints, running Vert Jump.
SUN: REST
I deserve this.
=========
SUMMARY:
Very good week of training. It is the last week of bodyweight work next week and I will transit to Power/Speed workouts while retaining the Endurance elements.
4~6 weeks of Bodyweight Work + Endurance + BJJ.
SE+E+BJJ (Week 3/4)
MON: E + BWT
E <AM> 8k Treadmill run at 8.8kph. 133bpm average HR. This felt real easy today, not sure why! I did change my running shoes, guess the Adidas were not for me.
BWT <EV> Concrete & Iron (Upper) Level 3. I think I should be able to hit Level 4 without too much trouble but doubt I have 15 pullups in me for the test.
TUE: BJJ + BWT
BJJ <EV> Counters vs kimura attempts from bottom side control. Step over armbars and cartwheels. Had 5 rolls from standing, only 1 was a chill one. Super fun but I was quite spent after.
BWT <EV> Concrete & Iron (Lower) Level 3. This felt pretty brutal today after BJJ.
WED: E
Woke up feeling a bit rough after last night’s session so just stretched a bit in the morning and deleted the BWT session I meant to do.
E <EV> 6k Treadmill run at 8.9kph. 131bpm average. Stats were good, I wasn’t struggling for air, but legs felt beat up.
THU: BWT + CONDITIONING + BJJ
BWT<PM> Concrete & Iron (Upper) Level 4. I don't think I can hit 15 pullups but 2 x 10 today was ok.
CON <PM> 12 rounds of 30m Sled Push (Sled+25kg)/10 Burpees. This seriously sucked a bit.
BJJ <EV> Attacks from NS position apart from the NS choke. Paper cutter choke, brabo and cross choke. Had 4 pretty hard rolls. Unfortunately I wasn't in great form today, some old bad habits crept back into the game and I was punished for those.
FRI: E
My triceps hurt like crazy! The pushups + burpees destroyed me yesterday.
E <EV> 6k Treadmill run at 9.0kph. 137bpm avg HR. I felt ok despite going in with pretty heavy legs.
SAT: BJJ + PWR
BJJ <AM> Went to another gym today for a standup focussed session. Good fun but super tiring. We did some judo based attacks and their modifications for BJJ, followed by a few rounds of intense sparring.
PWR <EV> Power and speed are my weakest points at moment. I warmed up to maxes (furthest/highest/fastest) and rested as needed. Standing Broad Jump, 10m sprints, running Vert Jump.
SUN: REST
I deserve this.
=========
SUMMARY:
Very good week of training. It is the last week of bodyweight work next week and I will transit to Power/Speed workouts while retaining the Endurance elements.
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.