8 TO 14 JUL 2019, W28/2019
A bit of everything this week.
EVERGREEN BLOCK
MON: STR + BJJ
STR <EV> Bench Press. Linear Prog. 5/3/2 at 47.5, 52.5, 55kg. This is a deload day, so I used about 50% of my last max as a starting point.
STR <EV> Deadlift. Linear Prog. 5/3/2 at 67.5, 72.5, 77.5kg. This is a deload day, so I used about 50% of the last max again as a start point.
BJJ <EV> Guard Retention drills. Had 2 x 10min rolls! Both against quality opposition too. First one went well and 2nd one not so good. Still lots to figure out.
TUE: STR+PWR
PWR <EV> Push Press. Linear Prog. 5/3/2 at 62.5, 65, 67.5kg. Really tough today, felt like limit efforts on all 3 sets. It is going to be a light bench session, a session to hit a single at 72.5kg, then another session to set a PR attempt at 2x72.5 (or 1x75), let's see.
STR <EV> Squat. Linear Prog. 5/3/2 at 97.5, 102.5, 107.5kg. Felt quite ok on squats, but time to slow down the jumps to 2.5kg. Idea is to do it until it feels close to a limit session, then back off and go for a PR.
Comments: I had 3 beers last night and that left me feeling quite horrible today. Yes I know those are rookie numbers but I really can't hold my liquor anymore it seems. I think I am going to go for 2 max per session now... big nights are a thing of the past.
WED: BJJ
BJJ <PM> Randori session at lunchtime that I made time for, as I won't able to be train next couple days for bjj at least. Coming into form quite nicely, though a black belt schooled me a bit. Sometimes you get the bear... sometimes the bear gets you.
THU: OCR
OCR <PM> Atlas ball pickups. Monkey bars. Too many burpees. Just about 3 weeks out, but I am ready for it.
Comment: Left shoulder is a bit iffy, will take a break from upper body on Fri. Either gonna be a full rest day or Squats or light E work.
FRI: REST
SAT: BJJ
BJJ <AM> SLX passes - 1) Leg Weave; 2) Backstep (same pass vs X). The leg weave version is new to me, but it works - pulled it off during specific training. Had 3 chill rolls today.
Comments: Left shoulder is wonky, might need a few days off upper body stuff (including BJJ).
SUN: STR
STR <EV> Squat. Linear Prog. 5/3/2 at 100, 105, 110kg. This felt good today, no issues at all.
STR <EV> Bench Press. Linear Prog. 5/3/2 at 52.5, 57.5, 60kg. This is a backoff day for upper body, next session will be a heavy singles day on the Push Press.
=======
SUMMARY: Good week of training again. BJJ is nice and sharp, strength training went well, and I feel that my aerobic gas tank is good (collaborated by my low RHR). Negatives: left shoulder, right elbow old injuries flared up a bit, right groin isn't fantastic yet either - tight though no pain. Be clever managing these please - you can't win a race if you can't get to the start line.
Boon’s Training Notebook
Re: Boon’s Training Notebook
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
15 TO 21 JUL 2019 (W29/2019)
A bit of everything.
EVERGREEN
MON: E
E <EV> Skipping. 8 x 5min on/1 min off. Average HR 117, max 147.
TUE: BJJ
BJJ <EV>. DLR retention; a RDLR sweep; a 50/50 sweep from SLX. Then specific training of passer vs guarder for 30mins in a King of the Hill format... this was a super tough session.
WED: STR+PWR
PWR <PM> Push Press. Linear Prog. Worked up to a single at 72.5kg (this was my old PR 1RM set in JUN18).... and failed, last successful single attempt was 67.5kg. It wasn't even close. A bit of a disappointment as I managed 2x67.5kg ok-ish in the last session, and to set a new PR I will need to make 2@72.5kg. I will recycle back a little and try to make a PR again.
STR <PM> Squat. Linear Prog. 5/3/2 at 102.5, 107.5, 112.5kg. One of those days where everything felt heavy. Gonna back off the weights a bit and recycle.
Comments: Not sure what was wrong today, I slept pretty well so I felt pretty ok despite a tough BJJ session last night. Once I got started with the weights though everything felt heavy and sluggish. But hey, these days happen.
THU: BJJ + STR
BJJ <EV> 50/50 pendulum sweep. Also a backtake from 50/50 (I pulled this off in a live roll today so v happy). Beat up 2 big blue belts then got edged out by a fellow purple belt that I used to dominate ... he has learnt some new tricks that I haven’t found the answer for.
STR <EV> 1h KB Push press. Adhoc. Worked up to a PR single of 36kg on the right side. Failed on the left side, last successful rep was at 32kg. Still, super happy!
S&S <EV> TGU at 32kg. Still got it.
FRI: STR + PWR
STR <EV> Squat. Linear Prog. 5/3/2 at 100, 105, 110kg. Went well today.
PWR <EV> Kinda Power. Did a complex of 1 Strict Press/1 Push Press with a Kettlebell. Worked up to 32kg on both sides. Very little volume, I might add more to this. I am going to have 1 more go at the barbell push press to make a PR but if I don't make it will transit to kettlebell push press for a bit. NOTE: this also feels a LOT better for the shoulders compared to the barbell push press, that's something to keep in mind.
SAT: BJJ + PWR
BJJ <AM> Quarter guard with lapel worm. Rescue missions - basically low singles from various situations. Had a few tough rows... did really well but I think I broke my nose (again).
PWR <AM> 1h KB Push Press. Soju+Tuba Day 1. 4x1@28kg.
Comments: Ok I am going to drop the barbell push press cycle. My left shoulder is not responding happily to that somehow - this is not the first time it has happened either. You would think I learnt something by now.
SUN: STR
STR <EV> Squat. Linear Prog. 5/3/2 at 105, 110, 115kg. Felt kinda heavy but not limit efforts.
SE <EV> Pullups, various grips. 8 x EMOM x 3 reps.
========
SUMMARY: Pretty good week of training - pity on the broken nose! I am doing a run or skipping session on Monday, that should let me know if I can still breathe ok under stress.
========
OTHER INFO:
Push Press. Linear Progression.
19 Jun19: 532@40, 45, 50.
21 Jun19: 532@45, 47.5, 50.
23 Jun19: 532@47.5, 50, 52.5
26 Jun19: 532@50, 52.5, 55.
29 Jun19: 532@52.5, 55, 57.5
1 Jul19: 532@55, 57.5, 60
3 Jul19: 532@57.5, 60, 62.5
7 Jul19: 532@60, 62.5, 65 (last 2 sets felt better!)
9 Jul19: 532@62.5, 65, 67.5 (tough).
17 Jul19: 1@ 72.5 (failed). 1@67.5 last successful set.
Truncated cycle: shoulders/neck don’t like this.
A bit of everything.
EVERGREEN
MON: E
E <EV> Skipping. 8 x 5min on/1 min off. Average HR 117, max 147.
TUE: BJJ
BJJ <EV>. DLR retention; a RDLR sweep; a 50/50 sweep from SLX. Then specific training of passer vs guarder for 30mins in a King of the Hill format... this was a super tough session.
WED: STR+PWR
PWR <PM> Push Press. Linear Prog. Worked up to a single at 72.5kg (this was my old PR 1RM set in JUN18).... and failed, last successful single attempt was 67.5kg. It wasn't even close. A bit of a disappointment as I managed 2x67.5kg ok-ish in the last session, and to set a new PR I will need to make 2@72.5kg. I will recycle back a little and try to make a PR again.
STR <PM> Squat. Linear Prog. 5/3/2 at 102.5, 107.5, 112.5kg. One of those days where everything felt heavy. Gonna back off the weights a bit and recycle.
Comments: Not sure what was wrong today, I slept pretty well so I felt pretty ok despite a tough BJJ session last night. Once I got started with the weights though everything felt heavy and sluggish. But hey, these days happen.
THU: BJJ + STR
BJJ <EV> 50/50 pendulum sweep. Also a backtake from 50/50 (I pulled this off in a live roll today so v happy). Beat up 2 big blue belts then got edged out by a fellow purple belt that I used to dominate ... he has learnt some new tricks that I haven’t found the answer for.
STR <EV> 1h KB Push press. Adhoc. Worked up to a PR single of 36kg on the right side. Failed on the left side, last successful rep was at 32kg. Still, super happy!
S&S <EV> TGU at 32kg. Still got it.
FRI: STR + PWR
STR <EV> Squat. Linear Prog. 5/3/2 at 100, 105, 110kg. Went well today.
PWR <EV> Kinda Power. Did a complex of 1 Strict Press/1 Push Press with a Kettlebell. Worked up to 32kg on both sides. Very little volume, I might add more to this. I am going to have 1 more go at the barbell push press to make a PR but if I don't make it will transit to kettlebell push press for a bit. NOTE: this also feels a LOT better for the shoulders compared to the barbell push press, that's something to keep in mind.
SAT: BJJ + PWR
BJJ <AM> Quarter guard with lapel worm. Rescue missions - basically low singles from various situations. Had a few tough rows... did really well but I think I broke my nose (again).
PWR <AM> 1h KB Push Press. Soju+Tuba Day 1. 4x1@28kg.
Comments: Ok I am going to drop the barbell push press cycle. My left shoulder is not responding happily to that somehow - this is not the first time it has happened either. You would think I learnt something by now.
SUN: STR
STR <EV> Squat. Linear Prog. 5/3/2 at 105, 110, 115kg. Felt kinda heavy but not limit efforts.
SE <EV> Pullups, various grips. 8 x EMOM x 3 reps.
========
SUMMARY: Pretty good week of training - pity on the broken nose! I am doing a run or skipping session on Monday, that should let me know if I can still breathe ok under stress.
========
OTHER INFO:
Push Press. Linear Progression.
19 Jun19: 532@40, 45, 50.
21 Jun19: 532@45, 47.5, 50.
23 Jun19: 532@47.5, 50, 52.5
26 Jun19: 532@50, 52.5, 55.
29 Jun19: 532@52.5, 55, 57.5
1 Jul19: 532@55, 57.5, 60
3 Jul19: 532@57.5, 60, 62.5
7 Jul19: 532@60, 62.5, 65 (last 2 sets felt better!)
9 Jul19: 532@62.5, 65, 67.5 (tough).
17 Jul19: 1@ 72.5 (failed). 1@67.5 last successful set.
Truncated cycle: shoulders/neck don’t like this.
Last edited by godjira1 on Tue Jul 23, 2019 10:50 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
22 TO 28 JUL 2019 (W30/2019)
No BJJ until Sat (let the nose heal). More E work this week prior to Spartan Super next week.
EVERGREEN BLOCK
MON: E
E <EV> 10k trail run, lots of up and down hills. 1:15:28, 138bpm. I kept it low intensity.
TUE: STR
STR <EV> Squat. Linear Prog. 5/3/2 at 97.5, 102.5, 107.5kg. These felt a bit rough today as I was aching a little from yesterday's little jaunt around the hills.
STR <EV> Bench Press. Linear Prog. 5/3/2 at 55, 60, 62.5kg. Easy and light. Left shoulder a bit twingy though even at these weights.
SE <EV> Pullups. 8xEMOM. 4/3/3/3, then repeat.
WED: STR + PWR
STR <EV> Squat. Linear Prog. 5/3/2 at 102.5, 107.5, 112.5kg. These felt easy today...what is going on?
PWR <EV> Push Press. Adhoc. Singles @ 55, 60, 62.5, 65, 67.5kg. Again, flying up today but I stopped at 67.5 to prevent disappointment.
SE <EV> Neutral grip pullups. 8xEMOM, 4/3/3/3, repeat. Feels quite different to pullups.
Comments: went to a public gym with a friend so just followed his cluster. Did some shoulder mobility work at the end too.
THU: OCR
OCR <PM> Monkey bars, atlas balls, farmer walks, and way too many burpees. I think we are all ready for the Super. Oh, and I stupidly tore one of the calluses on my hand, it is going to hurt for a while.
FRI: STR
STR <EV> Bench Press. Linear Prog. 5/3/2 at 57.5, 62.5, 65kg. Easy.
STR <EV> Squat. Linear Prog. 5/3/2 at 107.5, 112.5, 117.5kg. Felt the weight but it was ok.
STR <EV> Deadlift. Linear Prog. 5/3/2 at 72.5, 77.5, 82.5kg. Baby weights.
SAT: STR
STR <EV> Bench Press. Linear Prog. 5/3/2 at 60, 65, 67.5kg.
Comments: today was actually a recovery day. Did an easy bench session, napped a lot, ate well but in moderation.
SUN: MOB + E + E
MOB <AM> Bent Rows 10s @42.5, 45, 47.5kg. More like balancing work to make up for all the pushing done during the week.
E <PM> No formal E, but park roaming with the kids. Clocked almost 15k steps!
E <EV> So I lied. Decided to do a 2nd E session. 8km ruck with 10kg pack. 1:29:32. Tried to up the pace a little today.
=======
SUMMARY: Strength training progressing well. OCR training (with associated E work) was smooth too. My broken nose seems to have set so I might get in a couple of BJJ sessions early next week to test drive the face. Looking forward to the Spartan Super next weekend.
No BJJ until Sat (let the nose heal). More E work this week prior to Spartan Super next week.
EVERGREEN BLOCK
MON: E
E <EV> 10k trail run, lots of up and down hills. 1:15:28, 138bpm. I kept it low intensity.
TUE: STR
STR <EV> Squat. Linear Prog. 5/3/2 at 97.5, 102.5, 107.5kg. These felt a bit rough today as I was aching a little from yesterday's little jaunt around the hills.
STR <EV> Bench Press. Linear Prog. 5/3/2 at 55, 60, 62.5kg. Easy and light. Left shoulder a bit twingy though even at these weights.
SE <EV> Pullups. 8xEMOM. 4/3/3/3, then repeat.
WED: STR + PWR
STR <EV> Squat. Linear Prog. 5/3/2 at 102.5, 107.5, 112.5kg. These felt easy today...what is going on?
PWR <EV> Push Press. Adhoc. Singles @ 55, 60, 62.5, 65, 67.5kg. Again, flying up today but I stopped at 67.5 to prevent disappointment.
SE <EV> Neutral grip pullups. 8xEMOM, 4/3/3/3, repeat. Feels quite different to pullups.
Comments: went to a public gym with a friend so just followed his cluster. Did some shoulder mobility work at the end too.
THU: OCR
OCR <PM> Monkey bars, atlas balls, farmer walks, and way too many burpees. I think we are all ready for the Super. Oh, and I stupidly tore one of the calluses on my hand, it is going to hurt for a while.
FRI: STR
STR <EV> Bench Press. Linear Prog. 5/3/2 at 57.5, 62.5, 65kg. Easy.
STR <EV> Squat. Linear Prog. 5/3/2 at 107.5, 112.5, 117.5kg. Felt the weight but it was ok.
STR <EV> Deadlift. Linear Prog. 5/3/2 at 72.5, 77.5, 82.5kg. Baby weights.
SAT: STR
STR <EV> Bench Press. Linear Prog. 5/3/2 at 60, 65, 67.5kg.
Comments: today was actually a recovery day. Did an easy bench session, napped a lot, ate well but in moderation.
SUN: MOB + E + E
MOB <AM> Bent Rows 10s @42.5, 45, 47.5kg. More like balancing work to make up for all the pushing done during the week.
E <PM> No formal E, but park roaming with the kids. Clocked almost 15k steps!
E <EV> So I lied. Decided to do a 2nd E session. 8km ruck with 10kg pack. 1:29:32. Tried to up the pace a little today.
=======
SUMMARY: Strength training progressing well. OCR training (with associated E work) was smooth too. My broken nose seems to have set so I might get in a couple of BJJ sessions early next week to test drive the face. Looking forward to the Spartan Super next weekend.
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 JUL TO 4 AUG 2019 (W31/2019)
Spartan Race week. A bit of everything, but keep it light. You can't race if you don't get to the startline.
EVERGREEN BLOCK
MON: STR
STR <EV> Squats. Linear Prog. 5/3/2 at 95, 100, 105kg. It is damn odd but this session felt heavier than the 107.5/112.5/117.5kg session I last did. Maybe the ruck took a bit out of me last night.
STR <EV> Bench Press. Linear Prog. 5/3/2 at 62.5, 67.5, 70kg. Easy-peasy.
STR <EV> Deadlift. Linear Prog. 5/3/2 at 77.5, 82.5, 87.5kg. Nothing to it at these weights.
TUE: BJJ
BJJ <EV> Fundamentals class. I was late for the advanced class so well, did some kettlebells then went for the fundamentals class. Backtakes vs turtles, lapel choke and RNC from the back. I played around with escapes and defence vs the mostly white belt crowd, and didn't really try to submit anybody. On a positive note: my nose is absolutely fine!
PWR <EV> 1h Kettlebell Push Press. Soju & Tuba Day 2: 6x1@28kg each side.
WED: STR + MOB
STR <EV> Bench Press. Linear Prog. 5/3/2 at 65, 70, 72.5kg. Easy effort.
STR <EV> Deadlift. Linear Prog. 5/3/2 at 82.5, 87.5, 92.5kg. Despite the light weights I felt a little twinge in my glutes today, there was some residual soreness from BJJ last night.
MOB <EV> 15mins of lacrosse ball hell.
THU + FRI: REST + MOB
Just some light mobility work.
Comments: One of those days that I just didn't feel like training. I skipped the squats and did a light series of deadlifts instead, which didn't feel too great either. The mobility ball work felt really painful, maybe I just have been lazy on that front for a while.
SAT: OCR
OCR <AM> Spartan Super. I did it as part of a group and we cleared it in bang on 3 hours. I am happy considering that we are all between 40-50 years old and it was an easy effort on my part. I failed 5 obstacles however which was disappointing because for 2 of them I had no issues the last time around. Oh well. Those 150 burpees sucked. Overall, a great experience!
SUN: STR + MOB
STR <AM> Front Squats. Linear Prog. 5/4/3 at 47.5, 52.5, 55kg. Light and easy.
STR <AM> Bench Press. Linear Prog. 5/3/2 at 67.5, 72.5, 75kg.
MOB <PM> 30mins of mobility work.
Comments: Woke up pretty much recovered from the Spartan Super yesterday so did some light strength work.
=======
SUMMARY: Spartan is over! Going to do 2 hard weeks of BJJ and to Vegas we go.
Spartan Race week. A bit of everything, but keep it light. You can't race if you don't get to the startline.
EVERGREEN BLOCK
MON: STR
STR <EV> Squats. Linear Prog. 5/3/2 at 95, 100, 105kg. It is damn odd but this session felt heavier than the 107.5/112.5/117.5kg session I last did. Maybe the ruck took a bit out of me last night.
STR <EV> Bench Press. Linear Prog. 5/3/2 at 62.5, 67.5, 70kg. Easy-peasy.
STR <EV> Deadlift. Linear Prog. 5/3/2 at 77.5, 82.5, 87.5kg. Nothing to it at these weights.
TUE: BJJ
BJJ <EV> Fundamentals class. I was late for the advanced class so well, did some kettlebells then went for the fundamentals class. Backtakes vs turtles, lapel choke and RNC from the back. I played around with escapes and defence vs the mostly white belt crowd, and didn't really try to submit anybody. On a positive note: my nose is absolutely fine!
PWR <EV> 1h Kettlebell Push Press. Soju & Tuba Day 2: 6x1@28kg each side.
WED: STR + MOB
STR <EV> Bench Press. Linear Prog. 5/3/2 at 65, 70, 72.5kg. Easy effort.
STR <EV> Deadlift. Linear Prog. 5/3/2 at 82.5, 87.5, 92.5kg. Despite the light weights I felt a little twinge in my glutes today, there was some residual soreness from BJJ last night.
MOB <EV> 15mins of lacrosse ball hell.
THU + FRI: REST + MOB
Just some light mobility work.
Comments: One of those days that I just didn't feel like training. I skipped the squats and did a light series of deadlifts instead, which didn't feel too great either. The mobility ball work felt really painful, maybe I just have been lazy on that front for a while.
SAT: OCR
OCR <AM> Spartan Super. I did it as part of a group and we cleared it in bang on 3 hours. I am happy considering that we are all between 40-50 years old and it was an easy effort on my part. I failed 5 obstacles however which was disappointing because for 2 of them I had no issues the last time around. Oh well. Those 150 burpees sucked. Overall, a great experience!
SUN: STR + MOB
STR <AM> Front Squats. Linear Prog. 5/4/3 at 47.5, 52.5, 55kg. Light and easy.
STR <AM> Bench Press. Linear Prog. 5/3/2 at 67.5, 72.5, 75kg.
MOB <PM> 30mins of mobility work.
Comments: Woke up pretty much recovered from the Spartan Super yesterday so did some light strength work.
=======
SUMMARY: Spartan is over! Going to do 2 hard weeks of BJJ and to Vegas we go.
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 AUG 2019 (W32/2019)
BJJ heavy block with a bit of everything else.
BJJ BLOCK (Wk 1/2)
MON: STR
STR <AM> Squat. Linear Prog. 5/3/2 at 100, 105, 110kg. Felt ok today.
BP <AM> Bench Press. Linear Prog. 5/3/2 at 70, 72.5, 77.5kg. Nothing to it.
TUE: BJJ
BJJ <AM> 3 armbar variations from S-Mount. Devil in the details. Had 4 hard rolls today - nice back/forth with a brown belt with 2 rolls - we both got to be the bear once.
WED: STR + PWR
One of those great days in the gym when I just felt really good. I was lifting with a friend today and I just felt stronger than when I am alone. Maybe it is adrenaline. Who knows?
STR: Front Squat. Linear Prog 5/3/2 at 60, 65, 70kg. Easy.
STR: Squat. Linear Prog 5/3/2 at 105, 110, 115kg. Felt ok today.
PWR: Push Press. Adhoc as the bench was taken up...and I worked up to a new 2RM and E1RM PR with a 2x72.5kg. I don’t think I am any stronger but I figured out something about the push press technique today.
STR: Bench Press. Linear Prog. 5/3/2 at 72.5, 77.5, 80kg. Easy effort.
MISC: 5x10 Face pulls light weight.
THU: BJJ
BJJ <PM> Dealing with an underhook when holding opponent in SC, various options. There is a leg weave to mount vs turtlers that should work for me. Had 4 hard rolls, 1 brown, 2 purples, 1 blue. I got smashed by 1 other purple, but otherwise it was good.
FRI: STR
STR <AM> Bench Press. Linear Prog 5/3/2 at 75, 80, 82.5kg. OK bar is starting to slow down a little.
STR <AM> Squat. Linear Prog 5/3/2 at 110, 115, 120kg. The set of 5@110 didn't feel great, but actually got better with the heavier weights. 2@120 was done paused almost! So very happy with that. I am going to call this block a wrap here - while I didn't set any PRs I restarted from a low base from my groin injury and am now squatting painlessly under load. I will probably work towards for a PR in my next back squat cycle.
STR <AM> Block Pull, 15cm. Adhoc. Worked up to 1@137.5kg (approx 87% of my 1RM in this lift).
Q&D <PM> Playing around with this. 10/2 format, 40reps, 2h Swings 12kg + Pushups. Let’s see how this protocol goes.
SAT: BJJ + Q&D
BJJ <AM> Specific training all the way! I honestly think this is the best way of getting better at BJJ, just that it might not be as fun for many folk.
Q&D <EV> #2/19. 10/2 format, 60 reps, 2h Swings 16kg + Pushups.
SUN: PWR + SE
PWR <AM> Sprints. 10 x 25m sprints E3min. Felt awesome.
SE <AM> Pullups. 8xEMOM 2s. Easy one as I haven't done pullups in almost 3 weeks.
=======
SUMMARY: One more week of hard BJJ, some power/strength work, then it's World Masters week in Vegas. I am excited yet a little frightened but therein lies the fun I suppose!
=======
OTHER INFO:
SQUAT. Linear Progression. 5-3-2. Rebuilding squat from groin injury in Mid FEB19
12 Jun19: 532@40, 45, 50.
13 Jun10: 532@45, 50, 55.
19 jun19: 532@50, 55, 60.
21 Jun19: 532@57.5, 62.5, 67.5.
23 Jun19: 532@62.5, 67.5, 72.5.
24 Jun19: 532@67.5, 72.5, 77.5.
26 Jun19: 532@72.5, 77.5, 82.5
29 Jun19: 532@77.5, 82.5, 87.5
1 Jul19: 532@82.5, 87.5, 92.5
3 Jul19: 532@87.5, 92.5, 97.5
7 Jul19: 532@92.5, 97.5, 102.5
9 Jul19: 532@97.5, 102.5, 107.5
14 Jul19: 532@100, 105, 110.
17 Jul19: 532@102.5, 107.5, 112.5.
19 Jul19: 532@100, 105, 110.
21 Jul19: 532@105, 110, 115.
23 Jul19: 532@97.5, 102.5, 107.5
24 Jul19: 532@102.5, 107.5, 112.5
26 Jul19: 532 107.5, 112.5, 117.5
29 Jul19: 532 95, 100, 105
5 Aug19: 532 100, 105, 110
7 Aug19: 532 105, 110, 115
9 Aug19: 532 110, 115, 120
BJJ heavy block with a bit of everything else.
BJJ BLOCK (Wk 1/2)
MON: STR
STR <AM> Squat. Linear Prog. 5/3/2 at 100, 105, 110kg. Felt ok today.
BP <AM> Bench Press. Linear Prog. 5/3/2 at 70, 72.5, 77.5kg. Nothing to it.
TUE: BJJ
BJJ <AM> 3 armbar variations from S-Mount. Devil in the details. Had 4 hard rolls today - nice back/forth with a brown belt with 2 rolls - we both got to be the bear once.
WED: STR + PWR
One of those great days in the gym when I just felt really good. I was lifting with a friend today and I just felt stronger than when I am alone. Maybe it is adrenaline. Who knows?
STR: Front Squat. Linear Prog 5/3/2 at 60, 65, 70kg. Easy.
STR: Squat. Linear Prog 5/3/2 at 105, 110, 115kg. Felt ok today.
PWR: Push Press. Adhoc as the bench was taken up...and I worked up to a new 2RM and E1RM PR with a 2x72.5kg. I don’t think I am any stronger but I figured out something about the push press technique today.
STR: Bench Press. Linear Prog. 5/3/2 at 72.5, 77.5, 80kg. Easy effort.
MISC: 5x10 Face pulls light weight.
THU: BJJ
BJJ <PM> Dealing with an underhook when holding opponent in SC, various options. There is a leg weave to mount vs turtlers that should work for me. Had 4 hard rolls, 1 brown, 2 purples, 1 blue. I got smashed by 1 other purple, but otherwise it was good.
FRI: STR
STR <AM> Bench Press. Linear Prog 5/3/2 at 75, 80, 82.5kg. OK bar is starting to slow down a little.
STR <AM> Squat. Linear Prog 5/3/2 at 110, 115, 120kg. The set of 5@110 didn't feel great, but actually got better with the heavier weights. 2@120 was done paused almost! So very happy with that. I am going to call this block a wrap here - while I didn't set any PRs I restarted from a low base from my groin injury and am now squatting painlessly under load. I will probably work towards for a PR in my next back squat cycle.
STR <AM> Block Pull, 15cm. Adhoc. Worked up to 1@137.5kg (approx 87% of my 1RM in this lift).
Q&D <PM> Playing around with this. 10/2 format, 40reps, 2h Swings 12kg + Pushups. Let’s see how this protocol goes.
SAT: BJJ + Q&D
BJJ <AM> Specific training all the way! I honestly think this is the best way of getting better at BJJ, just that it might not be as fun for many folk.
Q&D <EV> #2/19. 10/2 format, 60 reps, 2h Swings 16kg + Pushups.
SUN: PWR + SE
PWR <AM> Sprints. 10 x 25m sprints E3min. Felt awesome.
SE <AM> Pullups. 8xEMOM 2s. Easy one as I haven't done pullups in almost 3 weeks.
=======
SUMMARY: One more week of hard BJJ, some power/strength work, then it's World Masters week in Vegas. I am excited yet a little frightened but therein lies the fun I suppose!
=======
OTHER INFO:
SQUAT. Linear Progression. 5-3-2. Rebuilding squat from groin injury in Mid FEB19
12 Jun19: 532@40, 45, 50.
13 Jun10: 532@45, 50, 55.
19 jun19: 532@50, 55, 60.
21 Jun19: 532@57.5, 62.5, 67.5.
23 Jun19: 532@62.5, 67.5, 72.5.
24 Jun19: 532@67.5, 72.5, 77.5.
26 Jun19: 532@72.5, 77.5, 82.5
29 Jun19: 532@77.5, 82.5, 87.5
1 Jul19: 532@82.5, 87.5, 92.5
3 Jul19: 532@87.5, 92.5, 97.5
7 Jul19: 532@92.5, 97.5, 102.5
9 Jul19: 532@97.5, 102.5, 107.5
14 Jul19: 532@100, 105, 110.
17 Jul19: 532@102.5, 107.5, 112.5.
19 Jul19: 532@100, 105, 110.
21 Jul19: 532@105, 110, 115.
23 Jul19: 532@97.5, 102.5, 107.5
24 Jul19: 532@102.5, 107.5, 112.5
26 Jul19: 532 107.5, 112.5, 117.5
29 Jul19: 532 95, 100, 105
5 Aug19: 532 100, 105, 110
7 Aug19: 532 105, 110, 115
9 Aug19: 532 110, 115, 120
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 AUG 2019 (W33/2019)
BJJ heavy block with a bit of everything else.
BJJ BLOCK (Wk 2/2)
MON: BJJ + STR
BJJ <PM> Eid holiday! So sprang for a lunchtime class which was packed pf course. RDLR + Lasso hybrid, 1 tech standup sweep. Got in 5 rolls today - 2 hard ones and 3 light ones.
STR <PM> Zercher Squats. Linear Progression. 5s@37.5, 42.5, 47.5kg. The first time I’ve tried them, they are not comfortable but perhaps I need a bit of that!
TUE: STR + PWR
STR <EV> Bench Press. Linear Prog. 5/4/3 at 77.5, 80, 82.5kg. Not moving up as quickly as I would like but it is not limit yet.
PWR <EV> 1h KB Swing. 10x10 swings EMOM at 16kg. Felt powerful doing these today.
MOB <EV> Discipline! Did some dead hangs for the shoulders.
WED: E
E <EV> 8km park run. Really took it easy today, 1:03 and 133 bpm HR average.
THU: BJJ + STR
BJJ <EV> X-Guard with pant grip instead of underhook. Technical standup with leg drag variation vs stubborn posters. Also a backtake. Rolls: 1 hard roll, 2 medium ones, and 1 technical roll to finish the session.
STR <EV> Bench Press. End of block test - worked up to 3@87.5kg (this was a 9.9RPE effort!). This is the current 2019 E1RM best on bench press. I will try to revisit bench press before the end of the year... at this rate though it will be hard to get a PR on this lift this year.
FRI: REST
SAT: BJJ
BJJ <AM> A couple of X Guard techniques with lapel augment. A couple of chill rolls. Ready for some ass kicking next week - hopefully I will be the one doing it.
SUN: REST
======
SUMMARY: Good week of training. Let’s see if I have done enough to win some bouts.
======
OTHER INFO:
Bench Press. Linear Prog. Previous 1RM 90kg. Start at 50%x5.
8 Jul19: 532@47.5, 52.5, 55.
14 Jul19: 532@52.5, 57.5, 60.
23 Jul19: 532@55, 60, 62.5.
26 Jul19: 532@57.5, 62.5, 65.
27 Jul19: 532@60, 65, 67.5
29 Jul19: 532@62.5, 67.5, 70
31 Jul19: 532@65, 70, 72.5
4 Aug19: 532@67.5, 72.5, 75
5 Aug19: 532@70, 75, 77.5.
7 Aug19: 532@72.5, 77.5, 80.
9 Aug19: 532@75, 80, 82.5.
13 Aug19: 543@77.5, 80, 82.5.
15 Aug19: 3@87.5 (E1RM 92.7, 2019 best to date)
BJJ heavy block with a bit of everything else.
BJJ BLOCK (Wk 2/2)
MON: BJJ + STR
BJJ <PM> Eid holiday! So sprang for a lunchtime class which was packed pf course. RDLR + Lasso hybrid, 1 tech standup sweep. Got in 5 rolls today - 2 hard ones and 3 light ones.
STR <PM> Zercher Squats. Linear Progression. 5s@37.5, 42.5, 47.5kg. The first time I’ve tried them, they are not comfortable but perhaps I need a bit of that!
TUE: STR + PWR
STR <EV> Bench Press. Linear Prog. 5/4/3 at 77.5, 80, 82.5kg. Not moving up as quickly as I would like but it is not limit yet.
PWR <EV> 1h KB Swing. 10x10 swings EMOM at 16kg. Felt powerful doing these today.
MOB <EV> Discipline! Did some dead hangs for the shoulders.
WED: E
E <EV> 8km park run. Really took it easy today, 1:03 and 133 bpm HR average.
THU: BJJ + STR
BJJ <EV> X-Guard with pant grip instead of underhook. Technical standup with leg drag variation vs stubborn posters. Also a backtake. Rolls: 1 hard roll, 2 medium ones, and 1 technical roll to finish the session.
STR <EV> Bench Press. End of block test - worked up to 3@87.5kg (this was a 9.9RPE effort!). This is the current 2019 E1RM best on bench press. I will try to revisit bench press before the end of the year... at this rate though it will be hard to get a PR on this lift this year.
FRI: REST
SAT: BJJ
BJJ <AM> A couple of X Guard techniques with lapel augment. A couple of chill rolls. Ready for some ass kicking next week - hopefully I will be the one doing it.
SUN: REST
======
SUMMARY: Good week of training. Let’s see if I have done enough to win some bouts.
======
OTHER INFO:
Bench Press. Linear Prog. Previous 1RM 90kg. Start at 50%x5.
8 Jul19: 532@47.5, 52.5, 55.
14 Jul19: 532@52.5, 57.5, 60.
23 Jul19: 532@55, 60, 62.5.
26 Jul19: 532@57.5, 62.5, 65.
27 Jul19: 532@60, 65, 67.5
29 Jul19: 532@62.5, 67.5, 70
31 Jul19: 532@65, 70, 72.5
4 Aug19: 532@67.5, 72.5, 75
5 Aug19: 532@70, 75, 77.5.
7 Aug19: 532@72.5, 77.5, 80.
9 Aug19: 532@75, 80, 82.5.
13 Aug19: 543@77.5, 80, 82.5.
15 Aug19: 3@87.5 (E1RM 92.7, 2019 best to date)
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
19 TO 25 AUG 2019 (W34/2019)
BJJ competition week. Keep it loose and easy.
BJJ COMP WEEK (Wk 1/1)
MON: STR + SE
STR <AM> Front Squat. Linear Prog. 6/5/4 at 65, 67.5, 70kg. Easy peasy but wrist mobility isn't all that great. It is one of those things that seem to go away real quickly. I managed a 1x102.5kg back in Jan19 (all time PR is 3x102.5 in Oct18). I doubt I will be challenging for a PR in this block but will try to beat 1x102.5kg notionally.
STR <AM> Overhead Press. Linear Prog. 6/5/4 at 30, 32.5, 35kg. Super light also. In the last block I managed 1x62.5kg, so will try to beat that number notionally this block.
SE <AM> Pullups. 8xEMOM 3reps. Easy today.
MISC <AM> Did 5 x 10 face pulls with bands. Then did a light yoga sequence to cool down.
TUE-FRI: MISC
Various stuff just to keep limber. Notables were 2 sessions of pocket yoga, Pullups 8x EMOM 4/3/3/3/4/3/3/3. Clocked plenty steps too.
SAT: BJJ COMP
BJJ <AM> World Masters Jiujitsu. Purple belt Masters 3 Light. I didn’t do well. Long way to travel for a butt kicking. Big stepup in level vs Asian Masters and I know the benchmark now. Working towards a 2nd bite of the cherry next year.
SUN: TRAVELLING
=======
SUMMARY:
I wished I had a better World Masters outing but the truth is my BJJ was not good enough to contend at this level. I need to level up a few notches, notably on the skill front. I might not be able to hit this tournament next year due to scheduling but I will try to do at least 1 4* tournament (European Masters or Asian Masters).
BJJ competition week. Keep it loose and easy.
BJJ COMP WEEK (Wk 1/1)
MON: STR + SE
STR <AM> Front Squat. Linear Prog. 6/5/4 at 65, 67.5, 70kg. Easy peasy but wrist mobility isn't all that great. It is one of those things that seem to go away real quickly. I managed a 1x102.5kg back in Jan19 (all time PR is 3x102.5 in Oct18). I doubt I will be challenging for a PR in this block but will try to beat 1x102.5kg notionally.
STR <AM> Overhead Press. Linear Prog. 6/5/4 at 30, 32.5, 35kg. Super light also. In the last block I managed 1x62.5kg, so will try to beat that number notionally this block.
SE <AM> Pullups. 8xEMOM 3reps. Easy today.
MISC <AM> Did 5 x 10 face pulls with bands. Then did a light yoga sequence to cool down.
TUE-FRI: MISC
Various stuff just to keep limber. Notables were 2 sessions of pocket yoga, Pullups 8x EMOM 4/3/3/3/4/3/3/3. Clocked plenty steps too.
SAT: BJJ COMP
BJJ <AM> World Masters Jiujitsu. Purple belt Masters 3 Light. I didn’t do well. Long way to travel for a butt kicking. Big stepup in level vs Asian Masters and I know the benchmark now. Working towards a 2nd bite of the cherry next year.
SUN: TRAVELLING
=======
SUMMARY:
I wished I had a better World Masters outing but the truth is my BJJ was not good enough to contend at this level. I need to level up a few notches, notably on the skill front. I might not be able to hit this tournament next year due to scheduling but I will try to do at least 1 4* tournament (European Masters or Asian Masters).
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
26 AUG TO 1 SEP 2019 (W35/2019)
Nothing formal, loads of travelling.
CHILL WEEK (Wk 1/1)
MON-WED: TRAVELLING/HOLIDAY
Lots of wine and rich food mainly.
THU: STR + BJJ
STR <AM> Front Squat. Linear Prog. 3x12 @ 27.5kg (yes this is a total baby weight) but I just wanted to keep moving today.
STR <AM> Overhead Press. Linear Prog. 3x12 @ 17.5kg (another total baby weight).
BJJ <PM> Guard Passing from the double shin-on-thigh position. Walk around to leg drag pass. Did well in rolls today, kept the pace high and loads of pressure from top and mobility from guard. I want to work more on backtakes, used to be something I did a lot but somehow just stopped being a big part of my game since I got to purple belt.
FRI: BJJ + STR
BJJ <PM> No-gi Class today. RNC finishing details using the leg to trap the defending arm. Had a few spirited rolls, was pretty sharp today.
STR <EV> Front Squats. Linear Prog. 4x5 @ 65kg.
STR <EV> Overhead Press. Linear Prog. 4x5 @ 35kg.
MISC <EV> Banded Face Pulls 5x12 to finish the evening session.
SAT: STR <18k steps>
I actually wanted to get in an E session instead but my left ankle is still swollen from the submission that I tapped to at the World Masters. It is not that painful but still uncomfortable. So I settled for gunning for 15k steps thru the day and some barbell work.
STR <PM> Front Squats. Linear Prog. 3x12 @ 35kg.
STR <PM> Overhead Press. Linear Prog. 3x12 @ 25kg.
SUN: E <25k steps>
E <AM> 6k Park run in 45min, 133bpm, very easy effort.
=======
SUMMARY:
Managed to get back to training after spending the first half travelling. As an aside, air travel does place quite a bit of stress on the body I reckon - I measured my morning blood pressure and it was elevated for 3 days after the flight! It only returned to normal range on Sunday.
Next week onwards I will be beginning my prep for either a Spartan 21k or marathon in 2h NOV (possibly both because why not). Will do less BJJ in this period, maybe just 1 gi and 1 nogi class per week.
Nothing formal, loads of travelling.
CHILL WEEK (Wk 1/1)
MON-WED: TRAVELLING/HOLIDAY
Lots of wine and rich food mainly.
THU: STR + BJJ
STR <AM> Front Squat. Linear Prog. 3x12 @ 27.5kg (yes this is a total baby weight) but I just wanted to keep moving today.
STR <AM> Overhead Press. Linear Prog. 3x12 @ 17.5kg (another total baby weight).
BJJ <PM> Guard Passing from the double shin-on-thigh position. Walk around to leg drag pass. Did well in rolls today, kept the pace high and loads of pressure from top and mobility from guard. I want to work more on backtakes, used to be something I did a lot but somehow just stopped being a big part of my game since I got to purple belt.
FRI: BJJ + STR
BJJ <PM> No-gi Class today. RNC finishing details using the leg to trap the defending arm. Had a few spirited rolls, was pretty sharp today.
STR <EV> Front Squats. Linear Prog. 4x5 @ 65kg.
STR <EV> Overhead Press. Linear Prog. 4x5 @ 35kg.
MISC <EV> Banded Face Pulls 5x12 to finish the evening session.
SAT: STR <18k steps>
I actually wanted to get in an E session instead but my left ankle is still swollen from the submission that I tapped to at the World Masters. It is not that painful but still uncomfortable. So I settled for gunning for 15k steps thru the day and some barbell work.
STR <PM> Front Squats. Linear Prog. 3x12 @ 35kg.
STR <PM> Overhead Press. Linear Prog. 3x12 @ 25kg.
SUN: E <25k steps>
E <AM> 6k Park run in 45min, 133bpm, very easy effort.
=======
SUMMARY:
Managed to get back to training after spending the first half travelling. As an aside, air travel does place quite a bit of stress on the body I reckon - I measured my morning blood pressure and it was elevated for 3 days after the flight! It only returned to normal range on Sunday.
Next week onwards I will be beginning my prep for either a Spartan 21k or marathon in 2h NOV (possibly both because why not). Will do less BJJ in this period, maybe just 1 gi and 1 nogi class per week.
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
2 TO 8 SEP 2019 (W36/2019)
OCR Training. I need to lose some weight too, I've put on 5kg in the last 3 years and sadly I doubt much of that is useful muscle as my lifts have gone up, but not commensurate with the mass gain. Aiming for long term sub 68kg.
OCR TRG (Week 1/10)
MON: STR
STR <AM> Front Squats. Linear Prog. 4x5 @ 70kg. My wrist mobility is no good on the left side. Left ankle still injured/mildly swollen but I could go low enough.
STR <AM> Overhead Press. Linear Prog. 4x5 @ 40kg.
SE <AM> Pullups 8xEMOM 4/3s repeat (total 28 reps).
TUE: BJJ
BJJ <AM> Side control arm attacks. Stepover head control - details of weight placement. A couple of hard but technical rolls with 2 purple belts, then a couple of blue belts to chill. Somehow I aggravated my ankle injury, a bit swollen at moment. Ah well...
WED: E
E <EV> Evening park run. 8.74k in 1:03:34 at 139bpm. Easy effort. I think my running is sucking quite badly at moment - my RHR hasn’t gone up very much but my running is far worse than vs approx 1.5 years back.
THU: STR+PWR
STR <EV> Overhead Press. Linear Prog. 3x12 30kg.
STR <EV> Front Squat. Linear Prog. 3x12 40kg.
PWR <EV> 2h KB Swing 10xEMOM 10s with 20kg.
MISC <EV> Core Work 8xEMOM alternating sets of 20 situps/20 birddogs.
FRI: BJJ
Very hungover. Ouch.
BJJ <PM> NoGI session. Finishes from thr back from the “wrong side” - RNC and armbar. Had a few spirited rolls today. i caught quite a few people with the “Craig Jones sequence”, basically inverting from butterfly guard or SLX to a cross411 to heelhook finish. Totally useless for IBJJF competition of course.
SAT: REST <did clock 15k steps though>
SUN: E + SE
E <AM> 7k run. 45:24, 138bpm. Much better pace at easy effort... turns out I have not been breathing the way I used to for running. IN-IN-OUT.
SE <AM> Pullups 8EMOM 4/3/4/4, repeat (total 30 reps). Today felt really easy for some reason.
=======
SUMMARY: Good week of training, I am working towards more of strength+bjj maintenance, with priority on improving aerobic base and dropping some weight for the next 10 weeks for the end Nov Spartan Beast.
OCR Training. I need to lose some weight too, I've put on 5kg in the last 3 years and sadly I doubt much of that is useful muscle as my lifts have gone up, but not commensurate with the mass gain. Aiming for long term sub 68kg.
OCR TRG (Week 1/10)
MON: STR
STR <AM> Front Squats. Linear Prog. 4x5 @ 70kg. My wrist mobility is no good on the left side. Left ankle still injured/mildly swollen but I could go low enough.
STR <AM> Overhead Press. Linear Prog. 4x5 @ 40kg.
SE <AM> Pullups 8xEMOM 4/3s repeat (total 28 reps).
TUE: BJJ
BJJ <AM> Side control arm attacks. Stepover head control - details of weight placement. A couple of hard but technical rolls with 2 purple belts, then a couple of blue belts to chill. Somehow I aggravated my ankle injury, a bit swollen at moment. Ah well...
WED: E
E <EV> Evening park run. 8.74k in 1:03:34 at 139bpm. Easy effort. I think my running is sucking quite badly at moment - my RHR hasn’t gone up very much but my running is far worse than vs approx 1.5 years back.
THU: STR+PWR
STR <EV> Overhead Press. Linear Prog. 3x12 30kg.
STR <EV> Front Squat. Linear Prog. 3x12 40kg.
PWR <EV> 2h KB Swing 10xEMOM 10s with 20kg.
MISC <EV> Core Work 8xEMOM alternating sets of 20 situps/20 birddogs.
FRI: BJJ
Very hungover. Ouch.
BJJ <PM> NoGI session. Finishes from thr back from the “wrong side” - RNC and armbar. Had a few spirited rolls today. i caught quite a few people with the “Craig Jones sequence”, basically inverting from butterfly guard or SLX to a cross411 to heelhook finish. Totally useless for IBJJF competition of course.
SAT: REST <did clock 15k steps though>
SUN: E + SE
E <AM> 7k run. 45:24, 138bpm. Much better pace at easy effort... turns out I have not been breathing the way I used to for running. IN-IN-OUT.
SE <AM> Pullups 8EMOM 4/3/4/4, repeat (total 30 reps). Today felt really easy for some reason.
=======
SUMMARY: Good week of training, I am working towards more of strength+bjj maintenance, with priority on improving aerobic base and dropping some weight for the next 10 weeks for the end Nov Spartan Beast.
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
9 TO 15 SEP 2019 (W37/2019)
OCR Training. A bit of a fly in the ointment, I think I am coming down with a cold at the start of the week.
OCR TRG (Week 2/10)
MON: STR + PWR
STR <EV> Overhead Press. Linear Prog. 4x5 45kg. Starting to feel it a lil by the last set.
STR <EV> Front Squat. Linear Prog. 4x5 75kg. Holding it in the rack position is the hardest part!
PWR <EV> 2h KB Swing. 10EMOM 10s, alternate 24kg/20kg.
TUE: E
E <EV> 2.4km/1.5mile baseline. 11:04. Not great but not terrible either. Garmin says 136bpm average but that seems off...felt way harder. I will try this again in about 8-9 weeks.
WED: E
E <EV> 7k trail run. 49min, 135bpm avg Hr. Took it easy today. Note to self, trail runs in failing light is not a great idea, I turned my just recovered ankle a little, felt ok during the run but starting to hurt some after.
THU: STR + SE + BJJ
STR <AM> Front Squat. Linear Prog. 3x12 45kg.
STR <AM> Overhead Press. Linear Prog. 3x12 35kg. Last rep of 3rd set was a burn!
SE <AM> Pullups 8xEMOM 4s. Felt a bit harder than usual today.
BJJ <EV> Squeezed in a session. SLX with lasso control. Standard twist sweep. Then a variation when they strip your foot-on-hip control to a low single type sweep. Rolls: 4 hard rolls today... shattered after class.
FRI: REST
SAT: BJJ + PWR
BJJ <AM> Closed Guard omoplata and star sweep. Jap Necktie finishing variations (the 2 finger gable grip). Specific training all the way, I did well generally but struggled a lot against 2 deep half specialists (a brown and a purple).
PWR: 2hs KB swing 10xEMOM 10@24kg.
SUN: STR + E
STR <AM> Overhead Press. Linear Prog. 4x5 47.5kg. Good.
STR <PM> Front Squat. Linear Prog. 4x5 80kg. Rack position felt much better today!
E <AM+PM> No formal session but managed >25k steps.
Comments: Air quality has gone to dogs due to regional forest fires. Will be a couple weeks before outdoor runs resume. Skipping and dreadmill sessions beckon.
=======
SUMMARY:
Turned out to be a great week of training. I feel pretty good all around, which helps too, no burn out, no niggly aches (save for the perennial left shoulder crap), and my aerobic fitness is improving.
OCR Training. A bit of a fly in the ointment, I think I am coming down with a cold at the start of the week.
OCR TRG (Week 2/10)
MON: STR + PWR
STR <EV> Overhead Press. Linear Prog. 4x5 45kg. Starting to feel it a lil by the last set.
STR <EV> Front Squat. Linear Prog. 4x5 75kg. Holding it in the rack position is the hardest part!
PWR <EV> 2h KB Swing. 10EMOM 10s, alternate 24kg/20kg.
TUE: E
E <EV> 2.4km/1.5mile baseline. 11:04. Not great but not terrible either. Garmin says 136bpm average but that seems off...felt way harder. I will try this again in about 8-9 weeks.
WED: E
E <EV> 7k trail run. 49min, 135bpm avg Hr. Took it easy today. Note to self, trail runs in failing light is not a great idea, I turned my just recovered ankle a little, felt ok during the run but starting to hurt some after.
THU: STR + SE + BJJ
STR <AM> Front Squat. Linear Prog. 3x12 45kg.
STR <AM> Overhead Press. Linear Prog. 3x12 35kg. Last rep of 3rd set was a burn!
SE <AM> Pullups 8xEMOM 4s. Felt a bit harder than usual today.
BJJ <EV> Squeezed in a session. SLX with lasso control. Standard twist sweep. Then a variation when they strip your foot-on-hip control to a low single type sweep. Rolls: 4 hard rolls today... shattered after class.
FRI: REST
SAT: BJJ + PWR
BJJ <AM> Closed Guard omoplata and star sweep. Jap Necktie finishing variations (the 2 finger gable grip). Specific training all the way, I did well generally but struggled a lot against 2 deep half specialists (a brown and a purple).
PWR: 2hs KB swing 10xEMOM 10@24kg.
SUN: STR + E
STR <AM> Overhead Press. Linear Prog. 4x5 47.5kg. Good.
STR <PM> Front Squat. Linear Prog. 4x5 80kg. Rack position felt much better today!
E <AM+PM> No formal session but managed >25k steps.
Comments: Air quality has gone to dogs due to regional forest fires. Will be a couple weeks before outdoor runs resume. Skipping and dreadmill sessions beckon.
=======
SUMMARY:
Turned out to be a great week of training. I feel pretty good all around, which helps too, no burn out, no niggly aches (save for the perennial left shoulder crap), and my aerobic fitness is improving.
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.