20 TO 26 MAY 2019 (W21/2019)
Last week of Bodyweight Work + Endurance + BJJ.
BWT+E+BJJ (Week 4/4)
MON: BJJ
It is a holiday here, Buddhist holiday celebrating peace and such... and so I shall spend it choking and limb locking others (and vice versa).
BJJ <PM> 1.5h randori session. Got in quite a few rolls. Mix of chill and hard rolls,, did well in some, got my clock cleaned in others. Overall though I wasn’t feeling too sharp.
TUE: BJJ lite + BJJ
BJJ lite <EV> Arrived early and did the fundamentals class. One long extended warmup!
BJJ <EV> 50/50 tricks - a backtake and a Mendes style “leg drag”. It’s my game to frustrate the highly mobile type of players. Had 3 easy rolls today.
WED: BWT + PWR
BWT <EV> Concrete & Iron test. Managed all tests except pullups at 13 vs passing at 15. I need more freq/volume with pullups to get it up there.
PWR <EV> Push Press. MED (max everyday protocol, kinda). Single at 62.5kg and called it.
Comments: Will be off mats Thu and Fri as my formerly intact left ear is now cauliflower-ed. Hopefully I can stay beautiful.
THU: PWR + E
PWR <EV> Push Press. Max-ish Everyday-ish. 1@65kg.
E <EV>. Park run 6k. Super warm night (30-32 deg C wtf). 40:57, 139bpm avg HR.
FRI: PWR
PWR <EV> Push Press. Max-ish Everyday-ish. 2@60kg, 1@65kg. Weight felt real heavy today. Not the best of days.
PWR <EV> Split Jerk. 1@65kg.
SAT: REST
SUN: BJJ
BJJ <AM> Sumi Gaeshi from everywhere... standing, vs singles, from butterfly guard, vs turtles. Was fun. Had a couple of hard rolls too.
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SUMMARY: Very good week of training. Looking forward to the E + PWR + BJJ program for the next 4 weeks.
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OTHER INFO:
Did 5 weeks of the "Get Strong! 16 week program", I went a bit quicker through the progressions vs what the book suggested, and ended where Week 12 would normally be.
I started from Foundation (Phase I), worked my way through Bricks & Mortar (Phase II) and got to the end of the Concrete & Iron (Phase III), where I passed most of the test except the failure to hit 15 pullups (got 13).
My take: Bodyweight program makes me feel more supple/flexible despite not training those attributes directly. The joints appear to like it too. The main attribute trained in this program (to me) seems to be muscle endurance. I saw advancement in hypertrophy too, although that's not my aim! I will start at Bricks & Mortar next time, and perhaps add sets to pullups.
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
27 MAY TO 2 JUN 2019 (W22/2019)
Power Work + Endurance + BJJ.
PWR+E+BJJ (Week 1/4)
MON: E + PWR + BJJ
E <AM> 7.2km at the track. Forgot running shoes, and it was a bit harder on the feet than it needed to be. 49:04, 142bpm.
PWR <EV> Push Press. Max-ish Everyday-ish Kinda. 5@60kg. Last rep was tough. I did a power jerk at each weight as well.
BJJ <EV> Hard rolling session with a bunch of people heading out to Worlds. It was their last hard rolling session (or so they say) and it was tough. I gave as good as I took for most of the rolls.
TUE: REST
Woke up feeling pretty wrung out. Will take a rest day.
WED: PWR + BJJ
PWR <EV> Push Press max-ish everyday-ish. 2@62.5kg.
PWR <EV> Standing Broad Jump. Maxed at 220cm, kinda garbage really. I used to be >260cm when I was 19... of course that might be some time ago.
BJJ <EV>. Didn’t read the schedule properly and ended up at a nogi class. It is my first nogi class in forever! But I still heelhooked and gullotined a whole bunch of guys. Had a black belt who devastated me though.
THU: OCR
OCR <PM> an endurance session with sled pushes mixed in with burpees lasting for 45mins. Hell on earth.
FRI: PWR
PWR <EV> Push Press max-ish everyday-ish. 3@62.5kg. Felt good today.
SAT: BJJ
BJJ <AM> Reverse triangle + variation attacks from the back. Had 4 very hard rolls... I am taking part in a comp mid June so will be ramping it up for the next week too.
SUN: REST
=======
SUMMARY: Overall good week of training but I felt a little run down by the end of it (picked up a sore foot from BJJ as well) despite not having very much volume in training so decided to take a good Sunday rest.
Power Work + Endurance + BJJ.
PWR+E+BJJ (Week 1/4)
MON: E + PWR + BJJ
E <AM> 7.2km at the track. Forgot running shoes, and it was a bit harder on the feet than it needed to be. 49:04, 142bpm.
PWR <EV> Push Press. Max-ish Everyday-ish Kinda. 5@60kg. Last rep was tough. I did a power jerk at each weight as well.
BJJ <EV> Hard rolling session with a bunch of people heading out to Worlds. It was their last hard rolling session (or so they say) and it was tough. I gave as good as I took for most of the rolls.
TUE: REST
Woke up feeling pretty wrung out. Will take a rest day.
WED: PWR + BJJ
PWR <EV> Push Press max-ish everyday-ish. 2@62.5kg.
PWR <EV> Standing Broad Jump. Maxed at 220cm, kinda garbage really. I used to be >260cm when I was 19... of course that might be some time ago.
BJJ <EV>. Didn’t read the schedule properly and ended up at a nogi class. It is my first nogi class in forever! But I still heelhooked and gullotined a whole bunch of guys. Had a black belt who devastated me though.
THU: OCR
OCR <PM> an endurance session with sled pushes mixed in with burpees lasting for 45mins. Hell on earth.
FRI: PWR
PWR <EV> Push Press max-ish everyday-ish. 3@62.5kg. Felt good today.
SAT: BJJ
BJJ <AM> Reverse triangle + variation attacks from the back. Had 4 very hard rolls... I am taking part in a comp mid June so will be ramping it up for the next week too.
SUN: REST
=======
SUMMARY: Overall good week of training but I felt a little run down by the end of it (picked up a sore foot from BJJ as well) despite not having very much volume in training so decided to take a good Sunday rest.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
3 TO 9 JUN 2019 (W23/2019)
Power Work + Endurance + BJJ.
PWR+E+BJJ (Week 2/4)
MON: E
E <EV> 10k at the track. 1:05:50 at 146bpm. Went a bit harder than I would have liked.
BWT <EV> 1h Pushup. Worked up to a double each side. No issues.
TUE: PWR + STR
PWR <AM> Push Press 4@62.5kg. Max-ish Everyday-ish. 4th rep was a bit hard but nothing crazy. Pretty pleased with this.
STR <EV> Bench Press. Adhoc. 5@70, 4@75, 3@80kg. The last set is about 89% of my latest 1RM.
STR <EV> Squat. Adhoc. 3x5 @ 80kg (about 59% pre injury 1RM). There were a couple of reps where I felt discomfort coming out of the hole in my groin area. This is such an irritating injury - it seems ok one day and then it will get found out on some movements. When I restart a squat block in earnest at some point I will probably go for a linear prog 5x5 starting at 50kg to get this out of the system.
SE <EV> Chinups. Adhoc. 2x10.
Comments: Did a quick strength session instead of a run of the evening as my foot was a little sore from last evening's run.
WED: BJJ + MISC STR
BJJ <PM> Lunchtime BJJ is always fun on a public holiday. A few variations of the “kettlebell swing” pass, and 3 hard rolls. In 1 of them I got totally judo-wrecked, that’s rare for me.
MISC <PM> Atlas Ball 3 rds of 10m walk (Pick up to shoulder). 30kg, 40kg and 60kg.
S&S <PM> TGU at 16kg, 24kg, 32kg. Left shoulder could use some more TGU work as it is a bit achy and "off".
THU: REST
Slept really badly for some reason and sore from BJJ yesterday too. Decided to listen to the body and take a full day off.
FRI: PWR + E
PWR <AM> Push Press 3@65kg. Max-ish Everyday-ish. This felt really strong today.
SE <AM> Pullups x8, Chinups x8. Just to balance out all that pushing.
E <PM> 5k Treadmill. 31:15, 137bpm.
SAT: BJJ
BJJ <AM> How to crossface properly vs a half guard. Ouch! I had 4 rolls and I was very sharp today. Happy with that.
SUN: PWR
PWR <PM> Push Press 1@67.5kg. Max-ish Everyday-ish. For some reason it didn't feel good today.
======
SUMMARY: A week of punch the clock stuff. It is very strange, I don't think I am peaking at all for my lifts or endurance, but my BJJ feels very sharp at the moment. Just at the right time too as I am taking part in the Asian Masters next weekend so hopefully it all turns out good.
Power Work + Endurance + BJJ.
PWR+E+BJJ (Week 2/4)
MON: E
E <EV> 10k at the track. 1:05:50 at 146bpm. Went a bit harder than I would have liked.
BWT <EV> 1h Pushup. Worked up to a double each side. No issues.
TUE: PWR + STR
PWR <AM> Push Press 4@62.5kg. Max-ish Everyday-ish. 4th rep was a bit hard but nothing crazy. Pretty pleased with this.
STR <EV> Bench Press. Adhoc. 5@70, 4@75, 3@80kg. The last set is about 89% of my latest 1RM.
STR <EV> Squat. Adhoc. 3x5 @ 80kg (about 59% pre injury 1RM). There were a couple of reps where I felt discomfort coming out of the hole in my groin area. This is such an irritating injury - it seems ok one day and then it will get found out on some movements. When I restart a squat block in earnest at some point I will probably go for a linear prog 5x5 starting at 50kg to get this out of the system.
SE <EV> Chinups. Adhoc. 2x10.
Comments: Did a quick strength session instead of a run of the evening as my foot was a little sore from last evening's run.
WED: BJJ + MISC STR
BJJ <PM> Lunchtime BJJ is always fun on a public holiday. A few variations of the “kettlebell swing” pass, and 3 hard rolls. In 1 of them I got totally judo-wrecked, that’s rare for me.
MISC <PM> Atlas Ball 3 rds of 10m walk (Pick up to shoulder). 30kg, 40kg and 60kg.
S&S <PM> TGU at 16kg, 24kg, 32kg. Left shoulder could use some more TGU work as it is a bit achy and "off".
THU: REST
Slept really badly for some reason and sore from BJJ yesterday too. Decided to listen to the body and take a full day off.
FRI: PWR + E
PWR <AM> Push Press 3@65kg. Max-ish Everyday-ish. This felt really strong today.
SE <AM> Pullups x8, Chinups x8. Just to balance out all that pushing.
E <PM> 5k Treadmill. 31:15, 137bpm.
SAT: BJJ
BJJ <AM> How to crossface properly vs a half guard. Ouch! I had 4 rolls and I was very sharp today. Happy with that.
SUN: PWR
PWR <PM> Push Press 1@67.5kg. Max-ish Everyday-ish. For some reason it didn't feel good today.
======
SUMMARY: A week of punch the clock stuff. It is very strange, I don't think I am peaking at all for my lifts or endurance, but my BJJ feels very sharp at the moment. Just at the right time too as I am taking part in the Asian Masters next weekend so hopefully it all turns out good.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
10 TO 16 JUN 2019 (W24/2019)
Competition week. So light work, with some power and endurance thrown in.
PWR+E+BJJ (Pre-Comp Week 1/1)
MON: E
E <EV> 1.2k swim in about 37mins. Nothing fancy, just give the joints a break.
TUE: BJJ
BJJ <EV> Randori session. Asian Masters Prep. All "seasoned athletes" in this class so we had good technical rolls. All systems go!
WED: PWR + STR
PWR <EV> Push Press 4@65. Max-ish Everyday-ish. This was a RPE 9+ effort. For what it's worth, this is a new 4RM but not a new E1RM. It's easy to set 4RM i guess because I rarely do 4reps!
STR <EV> Squat 5@40kg, 3@45kg, 2@50kg. Barbie Weights! But I need to rebuild my groin muscles starting from somewhere. This was very light but it should feel that way. Linear Progression at work here.
THU: STR + PWR
PWR <AM> 1h KB Push Press. Ad-hoc. Worked up to 1@32kg each side.
STR <AM> Squat 5@45kg, 3@50kg, 2@55kg. Linear Progression. Zero discomfort at the groin area at these weights. I am doing paused squats for now.
FRI: E
Well not really formal E but I walked 25k steps around Tokyo today!
SAT: BJJ
BJJ <All day> Tokyo Intl Open. I did well today and won my matches without too much issue at Masters 3. I fought a couple weight classes up too!
SUN: BJJ
BJJ <All day> Asian Masters. I fought very well again and clinched purple masters 3 at lightweight this time. I went for the absolute division today and got a huge tough guy. While I eventually lost that match I thought I gave a pretty good account of myself.
======
SUMMARY: Very happy with the state of my BJJ competition game - very sharp and I have answers to most of the usual questions. I do need a bit more strength and power though - I didn’t fight anybody weaker than me the whole tournament and some of them were quite obviously stronger. Work in progress.
Competition week. So light work, with some power and endurance thrown in.
PWR+E+BJJ (Pre-Comp Week 1/1)
MON: E
E <EV> 1.2k swim in about 37mins. Nothing fancy, just give the joints a break.
TUE: BJJ
BJJ <EV> Randori session. Asian Masters Prep. All "seasoned athletes" in this class so we had good technical rolls. All systems go!
WED: PWR + STR
PWR <EV> Push Press 4@65. Max-ish Everyday-ish. This was a RPE 9+ effort. For what it's worth, this is a new 4RM but not a new E1RM. It's easy to set 4RM i guess because I rarely do 4reps!
STR <EV> Squat 5@40kg, 3@45kg, 2@50kg. Barbie Weights! But I need to rebuild my groin muscles starting from somewhere. This was very light but it should feel that way. Linear Progression at work here.
THU: STR + PWR
PWR <AM> 1h KB Push Press. Ad-hoc. Worked up to 1@32kg each side.
STR <AM> Squat 5@45kg, 3@50kg, 2@55kg. Linear Progression. Zero discomfort at the groin area at these weights. I am doing paused squats for now.
FRI: E
Well not really formal E but I walked 25k steps around Tokyo today!
SAT: BJJ
BJJ <All day> Tokyo Intl Open. I did well today and won my matches without too much issue at Masters 3. I fought a couple weight classes up too!
SUN: BJJ
BJJ <All day> Asian Masters. I fought very well again and clinched purple masters 3 at lightweight this time. I went for the absolute division today and got a huge tough guy. While I eventually lost that match I thought I gave a pretty good account of myself.
======
SUMMARY: Very happy with the state of my BJJ competition game - very sharp and I have answers to most of the usual questions. I do need a bit more strength and power though - I didn’t fight anybody weaker than me the whole tournament and some of them were quite obviously stronger. Work in progress.
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
17 TO 23 JUN 2019 (W25/2019)
Post Competition week. Light strength/power and endurance.
PWR/STR + E+BJJ (Post Comp Week 1/1)
MON: REST
TUE: REST
WED: STR + PWR + E
STR <AM> Squat. Linear Prog. 5@50, 3@55, 2@60kg. No pain no discomfort.
PWR <AM> Push Press. Linear Prog. 5@40, 3@45, 2@50kg. Easy effort.
E <EV> 5k Track run. 31:28, 148bpm. No good, felt sluggish. Bad night's sleep perhaps.
THU: BJJ
BJJ <EV> Butterfly Guard attacks with the “Vershtuka” setup. One of my favourite attacking sequences. Had 3 hard rolls today but I am on a post competition high and did really well today.
FRI: STR + PWR
STR <AM> Squat. Linear Prog. 5@57.5, 3@62.5, 2@67.5.
PWR <AM> Push Press. Linear Prog. 5@45, 3@47.5, 2@50.
SAT: BJJ
BJJ <AM> Spider X guard to footlocks (standard outside ashi and 411-ish ibjjf legal control variation). 2 hard, 1 med, 1 easy roll.
SUN: STR+PWR
STR <PM> Squat. Linear Prog. 5/3/2 @ 62.5/67.5/72.5kg. Smallest of twinges in the groin on the last rep. Hopefully all ok.
PWR <PM> Push Press. Linear Prog. 5/3/2 @ 47.5/50/52.5kg.
MISC <PM> Pullups 8EMOM x2.
Comments: good easy session. Felt sluggish all thru the day, needed a bit of movement to get blood going.
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SUMMARY: good week of training despite a few days of travelling at the start of the week. Time to dust off and start training for Aug Spartan super and World Masters BJJ.
Post Competition week. Light strength/power and endurance.
PWR/STR + E+BJJ (Post Comp Week 1/1)
MON: REST
TUE: REST
WED: STR + PWR + E
STR <AM> Squat. Linear Prog. 5@50, 3@55, 2@60kg. No pain no discomfort.
PWR <AM> Push Press. Linear Prog. 5@40, 3@45, 2@50kg. Easy effort.
E <EV> 5k Track run. 31:28, 148bpm. No good, felt sluggish. Bad night's sleep perhaps.
THU: BJJ
BJJ <EV> Butterfly Guard attacks with the “Vershtuka” setup. One of my favourite attacking sequences. Had 3 hard rolls today but I am on a post competition high and did really well today.
FRI: STR + PWR
STR <AM> Squat. Linear Prog. 5@57.5, 3@62.5, 2@67.5.
PWR <AM> Push Press. Linear Prog. 5@45, 3@47.5, 2@50.
SAT: BJJ
BJJ <AM> Spider X guard to footlocks (standard outside ashi and 411-ish ibjjf legal control variation). 2 hard, 1 med, 1 easy roll.
SUN: STR+PWR
STR <PM> Squat. Linear Prog. 5/3/2 @ 62.5/67.5/72.5kg. Smallest of twinges in the groin on the last rep. Hopefully all ok.
PWR <PM> Push Press. Linear Prog. 5/3/2 @ 47.5/50/52.5kg.
MISC <PM> Pullups 8EMOM x2.
Comments: good easy session. Felt sluggish all thru the day, needed a bit of movement to get blood going.
=======
SUMMARY: good week of training despite a few days of travelling at the start of the week. Time to dust off and start training for Aug Spartan super and World Masters BJJ.
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
24 TO 30 JUN 2019 (W26/2019)
Post Competition week 2/2. I did a "what's hurting" inventory of my body on Monday morning and came up with 1) left shoulder AC joint flare up, 2) right elbow pain (maybe tendonitis) flare up, 3) right groin injury still there... 80% recovered but it has been 4 months, and 4) my fingers are all mangled up again because I have been lazy with the taping. My wife has a rule that if more than 2 parts are hurting, she cuts back on training. I am going to follow her advice and take another light-ish week.
PWR/STR + E+BJJ (Post Comp Week 2/2)
MON: BJJ
BJJ <PM> Sneaked in a lunchtime class. Some tricks to isolate the neck with arm traps from back control. Had 4 tough rolls today, 3 good blue belts (I beat 2, got tapped by 1), and a spirited roll against a black belt where I was doing ok but in the end got wristlocked.
STR <EV> Squat. Linear Progression. 5@67.5, 3@72.5, 2@77.5kg.
Comments: Skipped the Push Press & Pullups to let the shoulder + elbow rest a bit.
TUE: BJJ
BJJ <EV> Backtakes vs turtles with cat collar grip; the "wrench". Had 3 super tough rolls today - not conducive for my light week idea. I am going to take a few days off the mats.
WED: STR + PWR
STR <EV> Squat. Linear Prog. 5@72.5, 3@77.5, 2@82.5kg. No pain in the groin, but I could "feel" the vulnerability there.
PWR <EV> Push Press. Linear Prog. 5@50, 3@52.5, 2@55kg.
THU: PWR + OCR
PWR <PM> Clean, Squat, Jerk at 40-42.5-45-47.5-50-52.5-55-57.5kg. Really tried to be explosive on the jerks today.
OCR <PM> 40 pullups for time. This sucked. Then 30 rds of 50m jog + 5 burpees (no rest interval). To finish off this session was 60 burpees in a row. It is possible that I will be become allergic to burpees by the time the Spartan Super is over.
FRI: REST
SAT: BJJ + STR + PWR
BJJ <AM> Backtakes with Front Knee jam, base change. Also "cat collar" backtakes. Had 4 spirited rolls, great fun. In some I was the bear, in others I got eaten.
STR <EV>. Squat. Linear prog. 5@77.5, 3@82.5, 2@87.5kg. Easy today.
PWR <EV> Push press. Linear prog. 5@52.5, 3@55, 2@57.5kg. Good today.
SUN: E
E <PM> 45min run/walk. More a recovery run than a true endurance session.
Comments: Clocked just over 20k steps today in total.
=======
SUMMARY: Happy with this week’s training, managed to complete what I set out to do.
Post Competition week 2/2. I did a "what's hurting" inventory of my body on Monday morning and came up with 1) left shoulder AC joint flare up, 2) right elbow pain (maybe tendonitis) flare up, 3) right groin injury still there... 80% recovered but it has been 4 months, and 4) my fingers are all mangled up again because I have been lazy with the taping. My wife has a rule that if more than 2 parts are hurting, she cuts back on training. I am going to follow her advice and take another light-ish week.
PWR/STR + E+BJJ (Post Comp Week 2/2)
MON: BJJ
BJJ <PM> Sneaked in a lunchtime class. Some tricks to isolate the neck with arm traps from back control. Had 4 tough rolls today, 3 good blue belts (I beat 2, got tapped by 1), and a spirited roll against a black belt where I was doing ok but in the end got wristlocked.
STR <EV> Squat. Linear Progression. 5@67.5, 3@72.5, 2@77.5kg.
Comments: Skipped the Push Press & Pullups to let the shoulder + elbow rest a bit.
TUE: BJJ
BJJ <EV> Backtakes vs turtles with cat collar grip; the "wrench". Had 3 super tough rolls today - not conducive for my light week idea. I am going to take a few days off the mats.
WED: STR + PWR
STR <EV> Squat. Linear Prog. 5@72.5, 3@77.5, 2@82.5kg. No pain in the groin, but I could "feel" the vulnerability there.
PWR <EV> Push Press. Linear Prog. 5@50, 3@52.5, 2@55kg.
THU: PWR + OCR
PWR <PM> Clean, Squat, Jerk at 40-42.5-45-47.5-50-52.5-55-57.5kg. Really tried to be explosive on the jerks today.
OCR <PM> 40 pullups for time. This sucked. Then 30 rds of 50m jog + 5 burpees (no rest interval). To finish off this session was 60 burpees in a row. It is possible that I will be become allergic to burpees by the time the Spartan Super is over.
FRI: REST
SAT: BJJ + STR + PWR
BJJ <AM> Backtakes with Front Knee jam, base change. Also "cat collar" backtakes. Had 4 spirited rolls, great fun. In some I was the bear, in others I got eaten.
STR <EV>. Squat. Linear prog. 5@77.5, 3@82.5, 2@87.5kg. Easy today.
PWR <EV> Push press. Linear prog. 5@52.5, 3@55, 2@57.5kg. Good today.
SUN: E
E <PM> 45min run/walk. More a recovery run than a true endurance session.
Comments: Clocked just over 20k steps today in total.
=======
SUMMARY: Happy with this week’s training, managed to complete what I set out to do.
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 JUL 2019 (W27/2019)
Strength, Power, BJJ and a bit of E. This is like an evergreen block really, when I am not working on anything in particular.
EVERGREEN BLOCK (until otherwise)
MON: STR + PWR
STR <AM> Squat. Linear prog. 5/3/2 at 82.5/87.5/92.5kg. No issue at moment.
PWR <EV> Push Press. Linear Prog. 5/3/2 at 55/57.5/60kg. Starting to feel the weight a little.
MISC <EV> Pullups, various grips. 8xEMOM. 3 reps across.
Note: this is possibly my fav block setup. Ie Squat + any push + Pullups. I do pullups as an accessory in an EMOM fashion so not chasing big reps or weight there.
TUE: BJJ
BJJ <EV> Leg drag drills: basic, duck under. Then king of the hill for the whole session! Was a tough session.
WED: STR + PWR + E
STR <AM> Squat. Linear Prog. 5/3/2 87.5/92.5/97.5kg. This was good though there was some crackling sounds in the knee but I didn’t feel any discomfort.
PWR <AM> Push Press. Linear Prog. 5/3/2 57.5/60/62.5kg. This was a little tough today.
E <EV> 8.4k park run 58:50, 143bpm. Easy run breaking in the new trail running shoes - they are not as good as my running shoes but I will need them for the spartan course.
THU: BJJ
BJJ <EV> More leg drags, duck unders. I was much much better today, had the head screwed on tight. I did a lot of leg pummels which works really well with leg drags. Had 5 spirited rolls, good fun.
Comment: Tomorrow really needs to be a light day.
FRI: REST
SAT: BJJ
BJJ <AM> X guard passes - forward slide (ala Cyborg style) and backstep with knee on chest pressure. Had 4 super fun rolls, I did really well vs a black belt today too.
SUN: STR + PWR
STR <AM> Squat. Linear Prog. 5/3/2 at 92.5/97.5/102.5kg. First time over 100kg since my Feb injury. Felt ok!
PWR <AM> Push Press. Linear Prog. 5/3/2 at 60/62.5/65kg. The first set of 5@60 felt pretty rough, but actually got better.
MISC <AM> Pullups. 8xEMOM. 2 reps across. Kept it easy effort today as the Push Presses took a bit out of me.
Strength, Power, BJJ and a bit of E. This is like an evergreen block really, when I am not working on anything in particular.
EVERGREEN BLOCK (until otherwise)
MON: STR + PWR
STR <AM> Squat. Linear prog. 5/3/2 at 82.5/87.5/92.5kg. No issue at moment.
PWR <EV> Push Press. Linear Prog. 5/3/2 at 55/57.5/60kg. Starting to feel the weight a little.
MISC <EV> Pullups, various grips. 8xEMOM. 3 reps across.
Note: this is possibly my fav block setup. Ie Squat + any push + Pullups. I do pullups as an accessory in an EMOM fashion so not chasing big reps or weight there.
TUE: BJJ
BJJ <EV> Leg drag drills: basic, duck under. Then king of the hill for the whole session! Was a tough session.
WED: STR + PWR + E
STR <AM> Squat. Linear Prog. 5/3/2 87.5/92.5/97.5kg. This was good though there was some crackling sounds in the knee but I didn’t feel any discomfort.
PWR <AM> Push Press. Linear Prog. 5/3/2 57.5/60/62.5kg. This was a little tough today.
E <EV> 8.4k park run 58:50, 143bpm. Easy run breaking in the new trail running shoes - they are not as good as my running shoes but I will need them for the spartan course.
THU: BJJ
BJJ <EV> More leg drags, duck unders. I was much much better today, had the head screwed on tight. I did a lot of leg pummels which works really well with leg drags. Had 5 spirited rolls, good fun.
Comment: Tomorrow really needs to be a light day.
FRI: REST
SAT: BJJ
BJJ <AM> X guard passes - forward slide (ala Cyborg style) and backstep with knee on chest pressure. Had 4 super fun rolls, I did really well vs a black belt today too.
SUN: STR + PWR
STR <AM> Squat. Linear Prog. 5/3/2 at 92.5/97.5/102.5kg. First time over 100kg since my Feb injury. Felt ok!
PWR <AM> Push Press. Linear Prog. 5/3/2 at 60/62.5/65kg. The first set of 5@60 felt pretty rough, but actually got better.
MISC <AM> Pullups. 8xEMOM. 2 reps across. Kept it easy effort today as the Push Presses took a bit out of me.
Last edited by godjira1 on Mon Jul 08, 2019 10:09 am, edited 5 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
I'll restart BJJ this week while training simultaneously with TB for the first time. When you're doing two-a-days, do you find yourself too much beat up? And also, since my BJJ will be during lunch break, would you say it doesn't really matter if my other workout is either in the morning or in the evening?
BTW, great log! I think I have similar goals to yours.
BTW, great log! I think I have similar goals to yours.
Re: Boon’s Training Notebook
2 a day is ok generally. If it is a strength workout I would do it in the morning, ie before BJJ. If it is endurance, it doesn’t really matter. All that said, don't be worried about taking a day off if you feel really beat up after doing the 2 in a day-s. You would have thought I would learn by now, but sometimes taking the gas off the pedal when you feel a little beat up is the right thing to do rather than smashing straight into the wall.ml1985 wrote:I'll restart BJJ this week while training simultaneously with TB for the first time. When you're doing two-a-days, do you find yourself too much beat up? And also, since my BJJ will be during lunch break, would you say it doesn't really matter if my other workout is either in the morning or in the evening?
BTW, great log! I think I have similar goals to yours.
Lunchtime BJJ was my fav time of doing it but not an option for me at the moment. Simple reasons are that: in early mornings it takes awhile to get warm; in evenings I tend not to be able to sleep until pretty late if I do BJJ.
Good luck with the renewal of your bjj career!
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
Great, thank you for the information! Yeah, I guess we all have the tendency/urgency to add more rather than to optimize our training.godjira1 wrote:2 a day is ok generally. If it is a strength workout I would do it in the morning, ie before BJJ. If it is endurance, it doesn’t really matter. All that said, don't be worried about taking a day off if you feel really beat up after doing the 2 in a day-s. You would have thought I would learn by now, but sometimes taking the gas off the pedal when you feel a little beat up is the right thing to do rather than smashing straight into the wall.ml1985 wrote:I'll restart BJJ this week while training simultaneously with TB for the first time. When you're doing two-a-days, do you find yourself too much beat up? And also, since my BJJ will be during lunch break, would you say it doesn't really matter if my other workout is either in the morning or in the evening?
BTW, great log! I think I have similar goals to yours.
Lunchtime BJJ was my fav time of doing it but not an option for me at the moment. Simple reasons are that: in early mornings it takes awhile to get warm; in evenings I tend not to be able to sleep until pretty late if I do BJJ.
Good luck with the renewal of your bjj career!