16 TO 22 SEP 2019 (W38/2019)
OCR Training.
OCR TRG (Week 3/10)
MON: SE + E
SE <EV> Pullups. 8xEMOM 5/4/4/4, repeat. Last set was pretty hard.
E <EV> 5k Treadmill Run. Easy effort. 9.2kph, 134bpm avg HR. This was pretty good, I was trying my new running shoes On Running Cloud X which really seems to make a difference.
TUE: BJJ + STR
BJJ <AM> Armdrag from butterfly guard, and an arm bar variation when trying to take the back. 1 chill roll, and 3 very tough ones. Tired!
STR <EV> Front Squats. Linear Prog. 3x12 50kg. Tough but doable. 55kg will be challenging I'm sure.
STR <EV> Overhead Press. Linear Prog. 3x12 37.5kg. Very tough. 3x12 at 40kg will be tricky.
Comments: There has been a major change of plan! Will be doing a marathon early Dec rather than the Spartan Beast end Nov... scheduling and travelling requirements made the former easier. So I will be aiming to just maintain BJJ at 2x/wk, finish up the current strength cycle, and then go full bore on the endurance front.
WED: E
E <EV> 45min rowing session. Did just over 9km at 131bpm. So hr says easy effort but it actually felt pretty tough...perhaps the crappy technique contributed. Wanted to run but air quality was bad outside and all the treadmills were taken. Ah well something > nothing.
THU: STR + PWR + BJJ lite
STR <AM> Overhead Head Press. Linear Prog. 4x5 50kg. This went well today.
STR <AM> Front Squat. Linear Prog. 4x5 85kg. Struggled to hold the rack posn in rep 5 for set 3 and 4. Legs felt ok but the front squat is more than that.
PWR <EV> 2h KB Swing 10xEMOM 10r. Alternate 32/24kg each min.
BJJ <EV> Light session at a fundamentals class. I worked on my closed guard (my C game) vs a bunch of white belts, happy with the movements.
FRI: E lite
E <EV> Recovery 3km TM run at 9.3kph. 133bpm avg hr so nothing to it, but it was a great excuse to try out the new Cloudflows I got.
SAT: BJJ + BJJ Lite
Double BJJ session! So much for de-emphasis huh.
BJJ <AM> Some drills then porrada. Had 5 very spirited rolls and was very happy with my performance today - I finished a black and a brown belt today that I normally have some trouble with.
BJJ <AM> Fundamentals class. I didn't realise it was armbar escapes and side control escapes. O well, it was good getting in the practice.
SUN: E + STR
Woke up at 630, checked the air quality and it sucked, so the treadmill it was.
E <AM> 10k easy treadmill. 9.4kph, 134bpm average.
STR <EV> Overhead Press. Linear Prog. 3x12 40kg. 12th rep of set 3 was seriously tough.
STR <EV> Front Squat. Linear Prog. 3x12 55kg. This was very easy today.
=======
SUMMARY:
I red-lined a little this week as I would be travelling next week for a couple days for work. Will be a hectic trip, so not going to get much training in except some hotel room mobility stuff. Overall, very good week of training.
Boon’s Training Notebook
Re: Boon’s Training Notebook
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
23 TO 29 SEP 2019 (W39/2019)
Marathon training. We start in week 2 as I will take last week as week 1. Some interruptions as I have a packed business trip in the middle of the week but hey, that is life, I will deal with it.
MARATHON TRG (Week 2/11)
MON: STR + SE + E
STR <AM> Overhead Press. Linear Prog. 4x5 52.5kg. No problem.
SE <AM> Pullups. Neutral grip today as the straight bars were in use. 8xEMOM alternating 5/4 reps. These were hard in the last couple sets... my biceps struggled near the end. It seems that not doing chinups regularly has caused my biceps to be weak.
E <AM> 7k easy TM run at 9.5kph. 139bpm average HR. Was hoping for better but guess I was not fully recovered from yesterday.
TUE-WED: TRAVEL.
Nothing except for 5mins each morning for some pushups, squats and mobility work.
THU: TRAVEL + STR
Touched down early evening and decided to do an evening Strength session. I probably should have rested or do a tonic E session type thing instead, but that is alas with the wisdom of hindsight. Skipped the kettlebell swings as it was getting pretty late.
STR <EV> Front Squats. Linear Prog. 3x5 @ 90kg, then did 1x5 @ 90kg Back Squat, as my left clavicle was hurting quite a bit after the last few sets. My form probably slipped a bit under the weight, and you pay for it with clavicle destruction! Anyhow, couldn't hit the 4x5 prescribed so the next heavy workout will be 5x3 at 90kg. Not a total disaster as 90kg was my previous 5RM and I hit 3 sets with that today.
STR <EV> Overhead Press. Linear Prog. 2x12 @ 42.5kg, 1x10 @ 42.5kg. On the last set I just ran out of juice. Even the 10th rep was pretty hard. So I couldn't hit the prescribed 3x12 @ 42.5kg, so the next light session will be 3x10 @ 42.5kg.
FRI: E
E <EV> 14k MAF run. 139bpm, 1:31:36. 10k split was 1:04. Pretty happy with this.
SAT: BJJ
BJJ <AM> Randori session (I wasn’t expecting it). Lots of hard rolls from standing, and I did ok overall.
SUN: PWR + Lite E
PWR <AM> 2h KB Swing. 10EMOM 10s 32kg.
E <PM> 60min walk/jog by poolside while the kids played. Recovery session.
=======
SUMMARY: Despite the traveling, I got in a few key sessions so pretty happy with that. On the negative front sleep has been crappy and probably the cause of this man-flu I feel coming on at the end of the week....
Marathon training. We start in week 2 as I will take last week as week 1. Some interruptions as I have a packed business trip in the middle of the week but hey, that is life, I will deal with it.
MARATHON TRG (Week 2/11)
MON: STR + SE + E
STR <AM> Overhead Press. Linear Prog. 4x5 52.5kg. No problem.
SE <AM> Pullups. Neutral grip today as the straight bars were in use. 8xEMOM alternating 5/4 reps. These were hard in the last couple sets... my biceps struggled near the end. It seems that not doing chinups regularly has caused my biceps to be weak.
E <AM> 7k easy TM run at 9.5kph. 139bpm average HR. Was hoping for better but guess I was not fully recovered from yesterday.
TUE-WED: TRAVEL.
Nothing except for 5mins each morning for some pushups, squats and mobility work.
THU: TRAVEL + STR
Touched down early evening and decided to do an evening Strength session. I probably should have rested or do a tonic E session type thing instead, but that is alas with the wisdom of hindsight. Skipped the kettlebell swings as it was getting pretty late.
STR <EV> Front Squats. Linear Prog. 3x5 @ 90kg, then did 1x5 @ 90kg Back Squat, as my left clavicle was hurting quite a bit after the last few sets. My form probably slipped a bit under the weight, and you pay for it with clavicle destruction! Anyhow, couldn't hit the 4x5 prescribed so the next heavy workout will be 5x3 at 90kg. Not a total disaster as 90kg was my previous 5RM and I hit 3 sets with that today.
STR <EV> Overhead Press. Linear Prog. 2x12 @ 42.5kg, 1x10 @ 42.5kg. On the last set I just ran out of juice. Even the 10th rep was pretty hard. So I couldn't hit the prescribed 3x12 @ 42.5kg, so the next light session will be 3x10 @ 42.5kg.
FRI: E
E <EV> 14k MAF run. 139bpm, 1:31:36. 10k split was 1:04. Pretty happy with this.
SAT: BJJ
BJJ <AM> Randori session (I wasn’t expecting it). Lots of hard rolls from standing, and I did ok overall.
SUN: PWR + Lite E
PWR <AM> 2h KB Swing. 10EMOM 10s 32kg.
E <PM> 60min walk/jog by poolside while the kids played. Recovery session.
=======
SUMMARY: Despite the traveling, I got in a few key sessions so pretty happy with that. On the negative front sleep has been crappy and probably the cause of this man-flu I feel coming on at the end of the 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
30 SEP TO 6 OCT 2019 (W40/2019)
Marathon training. Full blown man flu to start the week!
MARATHON TRG (Week 3/11)
MON: STR
STR <AM> Overhead Press. Linear Prog. 4x5 55kg. This went well!
STR <AM> Front Squat. Linear Prog. 3x12 60kg. Again, this felt pretty good today.
Comments: So weird that the resistance training went well despite my upper respiratory tract being on strike! Maybe the 9hrs of sleep I forced on myself last night helped. Pity about the running, I don't think I am up to that for a few days.
TUE: STR
Since running is not on the cards yet, decided to bring forward some strength work. I feel better overall, but still in cold zone.
SE <EV> Pullups 8EMOM 54555445, missed a rep in set 7. Just redo this one.
STR <EV> Overhead Press. Linear Prog. 3x10 42.5kg. Hard but doable.
WED: STR + Lite E
Feel quite human today. Planning to chance a short run tonight.
STR <AM> Front Squats. Linear Prog. 5x3 90kg. Hard but doable.
E <EV> Light session 60min walk/jog by poolside while semi-chaperoning the kids.
THU: PWR + E
PWR <AM> 1h KB Swing. 10xEMOM 10s @ 16kg. Easy peasy.
E <EV> 16k MAF-ish run. It was super hot and I didn't sleep well last night and it showed. 1:49:34, at 145bpm average HR too. Oh well, can't crush every session.
FRI: REST
SAT: STR
That long run on Thurs with a cough/cold on hindsight was $&@“ stupid. Feeling like a dog again. No BJJ and E until this thing goes away.
STR <EV> Overhead Press. Linear Prog. Failed 4x5 at 57.5kg, managed 5, 5, 4, 4. Quite happy actually as 57.5kg is my 5RM. If all goes well I should be able to nail a PR this cycle. Considering that I could barely do a pushup at the start of the year, I consider this well done.
STR <EV> Front Squat. Linear Prog. 3x12 62.5kg. Really struggled to keep it in the rack position without pain - it’s not a mobility issue as I can wrap my whole hand! So maybe my delts are too small (oh the shame).
SUN: SE
SE <PM> Pullups. 8xEMOM 54555455 was the plan. Missed 2r on s7, 1r on s8, oh well. Will do a max test for pullups/chinups next then re-evaluate from there.
=======
SUMMARY:
Kinda crappy week of training due to a bad cough/cold, and it's still here 1 week later. I did some strength work through the week instead, but the priority once I recover will be E work for the marathon in Dec.
Marathon training. Full blown man flu to start the week!
MARATHON TRG (Week 3/11)
MON: STR
STR <AM> Overhead Press. Linear Prog. 4x5 55kg. This went well!
STR <AM> Front Squat. Linear Prog. 3x12 60kg. Again, this felt pretty good today.
Comments: So weird that the resistance training went well despite my upper respiratory tract being on strike! Maybe the 9hrs of sleep I forced on myself last night helped. Pity about the running, I don't think I am up to that for a few days.
TUE: STR
Since running is not on the cards yet, decided to bring forward some strength work. I feel better overall, but still in cold zone.
SE <EV> Pullups 8EMOM 54555445, missed a rep in set 7. Just redo this one.
STR <EV> Overhead Press. Linear Prog. 3x10 42.5kg. Hard but doable.
WED: STR + Lite E
Feel quite human today. Planning to chance a short run tonight.
STR <AM> Front Squats. Linear Prog. 5x3 90kg. Hard but doable.
E <EV> Light session 60min walk/jog by poolside while semi-chaperoning the kids.
THU: PWR + E
PWR <AM> 1h KB Swing. 10xEMOM 10s @ 16kg. Easy peasy.
E <EV> 16k MAF-ish run. It was super hot and I didn't sleep well last night and it showed. 1:49:34, at 145bpm average HR too. Oh well, can't crush every session.
FRI: REST
SAT: STR
That long run on Thurs with a cough/cold on hindsight was $&@“ stupid. Feeling like a dog again. No BJJ and E until this thing goes away.
STR <EV> Overhead Press. Linear Prog. Failed 4x5 at 57.5kg, managed 5, 5, 4, 4. Quite happy actually as 57.5kg is my 5RM. If all goes well I should be able to nail a PR this cycle. Considering that I could barely do a pushup at the start of the year, I consider this well done.
STR <EV> Front Squat. Linear Prog. 3x12 62.5kg. Really struggled to keep it in the rack position without pain - it’s not a mobility issue as I can wrap my whole hand! So maybe my delts are too small (oh the shame).
SUN: SE
SE <PM> Pullups. 8xEMOM 54555455 was the plan. Missed 2r on s7, 1r on s8, oh well. Will do a max test for pullups/chinups next then re-evaluate from there.
=======
SUMMARY:
Kinda crappy week of training due to a bad cough/cold, and it's still here 1 week later. I did some strength work through the week instead, but the priority once I recover will be E work for the marathon in Dec.
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
7 TO 13 OCT 2019 (W41/2019)
Marathon training. I need to clock a 18k run this week. Starting the week with some residual upper respiratory tract issues but on the road to recovery.
MARATHON TRG (Week 4/11)
MON: STR + Lite E
STR <AM> Overhead Press. Linear Prog. 3x10 45kg. Last set was not easy. This is a new 10RM, I didn't realise.
STR <AM> Front Squat. Linear Prog. 5x3 92.5kg. Left Clavicle is pulverized and weight felt kinda heavy too.
E <EV> 45min light session of running drills (butt kicks for 20m, slow jog back, side to side steps 20m, slow jog back, etc etc). These sessions actually always make me feel great, just that I'm not sure how to drive progression in them.
TUE: PWR + E
Woke up feeling pretty good, residual cough and cold only.
PWR <AM> 2h KB Swing 10xEMOM 10reps 32kg.
E <EV> Long session. 2h easy run. Covered 17.4k at 138bpm hr. Not great but I’ll take it after being flattened by the cold/cough last 9-10 days.
WED: SE
Really a rest day overall. But I did some mobility work after I got home from work and tested my max reps on pullups and chinups.
SE <EV> Max reps. Pullups 12, rested a few minutes and got Chinups 12 as well. Not bad but not great either. My EMOM training is more about maintenance and I am really only doing pullups 3x every 2 weeks.
THU: STR
For a change of pace decided to go to the University gym, bad idea. It was super packed at lunch time and all racks were taken... but the deadlift platform was free.
STR <PM> OHP. Linear Prog. I did clean and press, which made it somewhat harder but the cleans were snappy today so v happy with that. 5x3 57.5kg.
STR <PM> Deadlifts + Sumo Deadlifts. Adhoc session. 3@110kg, 2@120kg for both. For DL about 78% and 85% 1RM respectively. Felt pretty strong today.
FRI: E + SE
One Punch Man scaled workout post dinner.
E <EV> 7k easy run. 49min, 137bpm HR.
SE <EV> 70 situps, pushups, squats. Not as easy as it sounds!
SAT: REST
SUN: STR + Rehab
STR <AM> Front Squat. Linear Prog. 3x12 65kg. This went well today, I learnt some tip on the rack position and it seemed to work.
STR <AM> Overhead Press. 3x10 47.5kg (managed 10, 10, 7). This was always going to be tough but I am happy with 10x47.5kg (new 10RM).
Rehab <PM> Shoulder stuff. Just did lots of articulation work with the 1.25kg plates.
========
SUMMARY: finally over the cold/cough. What a stubborn bug, was struggling with it almost 2 full weeks. Training is progressing as planned.
Marathon training. I need to clock a 18k run this week. Starting the week with some residual upper respiratory tract issues but on the road to recovery.
MARATHON TRG (Week 4/11)
MON: STR + Lite E
STR <AM> Overhead Press. Linear Prog. 3x10 45kg. Last set was not easy. This is a new 10RM, I didn't realise.
STR <AM> Front Squat. Linear Prog. 5x3 92.5kg. Left Clavicle is pulverized and weight felt kinda heavy too.
E <EV> 45min light session of running drills (butt kicks for 20m, slow jog back, side to side steps 20m, slow jog back, etc etc). These sessions actually always make me feel great, just that I'm not sure how to drive progression in them.
TUE: PWR + E
Woke up feeling pretty good, residual cough and cold only.
PWR <AM> 2h KB Swing 10xEMOM 10reps 32kg.
E <EV> Long session. 2h easy run. Covered 17.4k at 138bpm hr. Not great but I’ll take it after being flattened by the cold/cough last 9-10 days.
WED: SE
Really a rest day overall. But I did some mobility work after I got home from work and tested my max reps on pullups and chinups.
SE <EV> Max reps. Pullups 12, rested a few minutes and got Chinups 12 as well. Not bad but not great either. My EMOM training is more about maintenance and I am really only doing pullups 3x every 2 weeks.
THU: STR
For a change of pace decided to go to the University gym, bad idea. It was super packed at lunch time and all racks were taken... but the deadlift platform was free.
STR <PM> OHP. Linear Prog. I did clean and press, which made it somewhat harder but the cleans were snappy today so v happy with that. 5x3 57.5kg.
STR <PM> Deadlifts + Sumo Deadlifts. Adhoc session. 3@110kg, 2@120kg for both. For DL about 78% and 85% 1RM respectively. Felt pretty strong today.
FRI: E + SE
One Punch Man scaled workout post dinner.
E <EV> 7k easy run. 49min, 137bpm HR.
SE <EV> 70 situps, pushups, squats. Not as easy as it sounds!
SAT: REST
SUN: STR + Rehab
STR <AM> Front Squat. Linear Prog. 3x12 65kg. This went well today, I learnt some tip on the rack position and it seemed to work.
STR <AM> Overhead Press. 3x10 47.5kg (managed 10, 10, 7). This was always going to be tough but I am happy with 10x47.5kg (new 10RM).
Rehab <PM> Shoulder stuff. Just did lots of articulation work with the 1.25kg plates.
========
SUMMARY: finally over the cold/cough. What a stubborn bug, was struggling with it almost 2 full weeks. Training is progressing as planned.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
14 TO 20 OCT 2019 (W42/2019)
Marathon training. Highlight of week will be a 2h 15m ramble or 20k, whichever is hit first.
MARATHON TRG (Week 5/11)
MON: BJJ + PWR
BJJ <AM> Light fundamentals session to restart BJJ after 2 week break. Basic mount escapes. Had mostly easy specific trg and a free roll with a black belt where I got caught with a couple of left field subs.
PWR <AM> 10xEMOM 1h KB Swing 10s at 20kg. Did a set of 10 2h swings with 36kg after.
TUE: STR + E
STR <AM> Overhead Press. Linear Prog. 5x3 60kg, managed 3x3, 2x2. A little disappointed as 57.5kg felt relatively ok, while 60kg just felt heavy from the start. After a light-ish session it will be time to test a max(ish). My all time E1RM PR is 2x65kg, don’t think I am quite ready to beat that.
E <EV> Long session. 2h 15min ramble, covered 19.5k. 141bpm average hr. I need to learn to take it easy on the long uphills.
WED: SE + STR
Very light day as my legs are a lil achy, and feeling generally tired from last night’s run.
SE <AM> Pulls. 10xEMOM alt 2 pullups, 2 chinups. Finished with 3 x 30sec hangs.
STR <EV> Front Squat. Linear Prog. 5x3 95kg (managed 4x3, 1x2, form went out of window in last set and clavicle exploding).
Comments: Disappointed on a few levels with myself - I probably shouldn’t have done this session at all today knowing my fatigue levels. Could I have hit all 5 sets on another day? Probably. Instead I red-lined the body needlessly today. Lesson to be learnt: when you schedule a light day, keep it that way.
THU: BJJ
BJJ <EV> Takedown day. Hiza Guruma and Inside Trip. Then 3 really hard rolls... I am shattered.
FRI: STR + E
Woke up with a slightly elevated RHR at 55. Guess last night's bjj was tough.
STR <AM> Overhead Press. Linear progression. 3x8 47.5kg. Felt strong. Did 5 x 30 secs hang after - I am determined to fix my shoulder issues.
E <PM> Light session. 5k track jog. 32:40, 144bpm avg hr. It was crazy warm, 33 deg C.
SAT + SUN: REST-ISH
A tiring weekend getaway. Spent too much time in the airport, in traffic, to enjoy myself. Oh well.
=======
SUMMARY:
I got in what was needed for the week.
Marathon training. Highlight of week will be a 2h 15m ramble or 20k, whichever is hit first.
MARATHON TRG (Week 5/11)
MON: BJJ + PWR
BJJ <AM> Light fundamentals session to restart BJJ after 2 week break. Basic mount escapes. Had mostly easy specific trg and a free roll with a black belt where I got caught with a couple of left field subs.
PWR <AM> 10xEMOM 1h KB Swing 10s at 20kg. Did a set of 10 2h swings with 36kg after.
TUE: STR + E
STR <AM> Overhead Press. Linear Prog. 5x3 60kg, managed 3x3, 2x2. A little disappointed as 57.5kg felt relatively ok, while 60kg just felt heavy from the start. After a light-ish session it will be time to test a max(ish). My all time E1RM PR is 2x65kg, don’t think I am quite ready to beat that.
E <EV> Long session. 2h 15min ramble, covered 19.5k. 141bpm average hr. I need to learn to take it easy on the long uphills.
WED: SE + STR
Very light day as my legs are a lil achy, and feeling generally tired from last night’s run.
SE <AM> Pulls. 10xEMOM alt 2 pullups, 2 chinups. Finished with 3 x 30sec hangs.
STR <EV> Front Squat. Linear Prog. 5x3 95kg (managed 4x3, 1x2, form went out of window in last set and clavicle exploding).
Comments: Disappointed on a few levels with myself - I probably shouldn’t have done this session at all today knowing my fatigue levels. Could I have hit all 5 sets on another day? Probably. Instead I red-lined the body needlessly today. Lesson to be learnt: when you schedule a light day, keep it that way.
THU: BJJ
BJJ <EV> Takedown day. Hiza Guruma and Inside Trip. Then 3 really hard rolls... I am shattered.
FRI: STR + E
Woke up with a slightly elevated RHR at 55. Guess last night's bjj was tough.
STR <AM> Overhead Press. Linear progression. 3x8 47.5kg. Felt strong. Did 5 x 30 secs hang after - I am determined to fix my shoulder issues.
E <PM> Light session. 5k track jog. 32:40, 144bpm avg hr. It was crazy warm, 33 deg C.
SAT + SUN: REST-ISH
A tiring weekend getaway. Spent too much time in the airport, in traffic, to enjoy myself. Oh well.
=======
SUMMARY:
I got in what was needed for the 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
21 TO 27 OCT 2019 (W43/2019)
Marathon training. Highlight of week will be a 2h 30m ramble or 22k, whichever is hit first. Also decided that 2 days of rest per week might work better than just 1 day for me.
MARATHON TRG (Week 6/11)
MON: BJJ + STR
BJJ <AM> Side control escapes: basic bridge/hip escape/reguard, and also a half guard recovery vs a mount attempt. Then many many rolls. Not strong opposition though, so I practiced B game passing and submissions from the bottom.
STR <EV> Front Squat. Linear Prog. 3x12 @ 67.5kg. Happy with this.
STR <EV> Overhead Press. Max test. Did 1@60kg, 62.5kg, 65kg. Last one was RPE 9.5... big maybe on 67.5kg but it didn't feel like an all out effort at 65kg. Very happy with the "double linear progression" system that I've been running. Actually realised it looks a lot like Reload from Strongfirst and also GZCLP.
TUE: E
Bah Hambug. Not sure if it was the OHP or BJJ yesterday but I woke up today with a bad sore neck. Was actually nauseated a few times today. Also, real life dealt me a tough hand today so I am not gonna be able to hit the 22k/150min ramble as planned.
E <EV> 10k Treadmill 9.5kph. 136bpm. Easy run, at least I got something in. What’s incredible is that my neck feels better!
WED: STR + E
Neck is still quite screwed up. No BJJ until this heals (aka don't be an idiot).
STR <AM> Front Squat. Max test. Did 1@ 90kg, 100kg, 105kg. Last was RPE 9+, definitely had more weight left in me, probably even 1 more rep. But clavicle was hurting a little already and I'm happy with a new 1RM (though not a PR on the E1RM, that's a 3x102.5kg I did last year).
E <EV> 13k Treadmill 9.6kph. 136bpm. Pretty good effort. The neck was bothering me a lot at the start of the run but eventually faded away.
THU: REST
FRI: SE + E
Neck is in the doghouse.
SE <AM> 5 x 20 pushups, situps, lunges. No break.
SE <AM> 10xEMOM alt 2 pullups, 3 chin ups. No issue with neck doing this.
E <AM> 10k Treadmill 9.7kph. 140bpm. Felt harder today, and neck hurt for first 3k.
I think I am going to take another rest day tomorrow and see if everything can unf&*k itself.
SAT: REST
SUN: PWR
More like athleticism training, if it makes sense. I felt pretty good after the session, though neck is still crap.
PWR <AM> 45mins of 25m sprints or 10 tuck jumps. Generous rest in between attempts.
SE <AM> Worked in 4x20 pushups and 4x15 Lv Raises with 2.5kg each side into the session.
=======
SUMMARY:
A bit unlucky with the neck injury, seems pretty serious as getting headaches and such. But I worked around the issue. Clearly no hard sparring or inversions in bjj for a while! I definitely need to rethink my BJJ training methodology - I can't seem to stop getting hurt when I am rolling hard. It is frustrating to be so fragile.
=======
OTHER INFO:
Overhead Press.
Double Linear Progression. 62.5 E1RM
29 Aug19: 3x12 17.5 (approx 27.5% 1RM)
30 Aug19: 4x5 35 (approx 55% 1RM)
31 Aug19: 3x12 25
2 Sep19: 4x5 40
5 Sep19: 3x12 30
9 Sep19: 4x5 45
12 Sep19: 3x12 35
15 Sep19: 4x5 47.5
17 Sep19: 3x12 37.5 (v tough)
19 Sep19: 4x5 50 (ok)
22 Sep19: 3x12 40 (r12 on s3 was tough!)
23 Sep19: 4x5 52.5 (ok today)
26 Sep19: 2x12, 1x10 42.5
29 Sep19: 4x5 55 (Ok!)
1 Oct19: 3x10 42.5.
5 Oct19: 4x5 57.5 (managed 5, 5, 4, 4).
7 Oct19: 3x10 45 (tough)
10 Oct19: 5x3 57.5 (from the floor)
13 Oct19: 3x10 47.5 (managed 10, 10, 7. Tough)
15 Oct19: 5x3 60 (managed 3x3, 2x2)
18 Oct19: 3x8 47.5.
21 Oct19: 1@65. (9.5RPE, maybe a little more weight, but no more reps).
Remarks: 1@65 is best this year. Happy with this.
Front Squat.
Double Linear Prog. TM 100.
29 Aug19: 3x12 27.5 (27.5% 1RM)
30 Aug19: 4x5 65 (65% 1RM… too heavy probably to start a cycle here)
31 Aug19: 3x12 35
2 Sep19: 4x5 70 (wrist mob NG)
5 Sep19: 3x12 40
9 Sep19: 4x5 75
12 Sep19: 3x12 45
15 Sep19: 4x5 80 felt much better in rack posn today.
17 Sep19: 3x12 50 (tough but doable, 55 will be fun)
19 Sep19: 4x5 85 (rack posn was tough r5 in s3+4)
22 Sep19: 3x12 55 (good)
26 Sep19: 3x5 90, did SQ 5@90. Clavicle $&@). Equal to all time 5RM.
30 Sep19: 3x12 60.
2 Oct19: 5x3 90.
5 Oct19: 3x12 62.5 (painful in the rack. Clav bashed).
7 Oct19: 5x3 92.5.
13 Oct19: 3x12 65 (felt good today! Rack position cue worked).
16 Oct19: 5x3 95 (4x3, 1x2. Tough towards end, and form deterioration)
21 Oct19: 3x12 67.5.
23 Oct19: Max day. Worked up to 1@105, RPE 9+. Def had more weight in me, perhaps even 1 more rep. But decided 1@105 was the best effort of the year already.
Marathon training. Highlight of week will be a 2h 30m ramble or 22k, whichever is hit first. Also decided that 2 days of rest per week might work better than just 1 day for me.
MARATHON TRG (Week 6/11)
MON: BJJ + STR
BJJ <AM> Side control escapes: basic bridge/hip escape/reguard, and also a half guard recovery vs a mount attempt. Then many many rolls. Not strong opposition though, so I practiced B game passing and submissions from the bottom.
STR <EV> Front Squat. Linear Prog. 3x12 @ 67.5kg. Happy with this.
STR <EV> Overhead Press. Max test. Did 1@60kg, 62.5kg, 65kg. Last one was RPE 9.5... big maybe on 67.5kg but it didn't feel like an all out effort at 65kg. Very happy with the "double linear progression" system that I've been running. Actually realised it looks a lot like Reload from Strongfirst and also GZCLP.
TUE: E
Bah Hambug. Not sure if it was the OHP or BJJ yesterday but I woke up today with a bad sore neck. Was actually nauseated a few times today. Also, real life dealt me a tough hand today so I am not gonna be able to hit the 22k/150min ramble as planned.
E <EV> 10k Treadmill 9.5kph. 136bpm. Easy run, at least I got something in. What’s incredible is that my neck feels better!
WED: STR + E
Neck is still quite screwed up. No BJJ until this heals (aka don't be an idiot).
STR <AM> Front Squat. Max test. Did 1@ 90kg, 100kg, 105kg. Last was RPE 9+, definitely had more weight left in me, probably even 1 more rep. But clavicle was hurting a little already and I'm happy with a new 1RM (though not a PR on the E1RM, that's a 3x102.5kg I did last year).
E <EV> 13k Treadmill 9.6kph. 136bpm. Pretty good effort. The neck was bothering me a lot at the start of the run but eventually faded away.
THU: REST
FRI: SE + E
Neck is in the doghouse.
SE <AM> 5 x 20 pushups, situps, lunges. No break.
SE <AM> 10xEMOM alt 2 pullups, 3 chin ups. No issue with neck doing this.
E <AM> 10k Treadmill 9.7kph. 140bpm. Felt harder today, and neck hurt for first 3k.
I think I am going to take another rest day tomorrow and see if everything can unf&*k itself.
SAT: REST
SUN: PWR
More like athleticism training, if it makes sense. I felt pretty good after the session, though neck is still crap.
PWR <AM> 45mins of 25m sprints or 10 tuck jumps. Generous rest in between attempts.
SE <AM> Worked in 4x20 pushups and 4x15 Lv Raises with 2.5kg each side into the session.
=======
SUMMARY:
A bit unlucky with the neck injury, seems pretty serious as getting headaches and such. But I worked around the issue. Clearly no hard sparring or inversions in bjj for a while! I definitely need to rethink my BJJ training methodology - I can't seem to stop getting hurt when I am rolling hard. It is frustrating to be so fragile.
=======
OTHER INFO:
Overhead Press.
Double Linear Progression. 62.5 E1RM
29 Aug19: 3x12 17.5 (approx 27.5% 1RM)
30 Aug19: 4x5 35 (approx 55% 1RM)
31 Aug19: 3x12 25
2 Sep19: 4x5 40
5 Sep19: 3x12 30
9 Sep19: 4x5 45
12 Sep19: 3x12 35
15 Sep19: 4x5 47.5
17 Sep19: 3x12 37.5 (v tough)
19 Sep19: 4x5 50 (ok)
22 Sep19: 3x12 40 (r12 on s3 was tough!)
23 Sep19: 4x5 52.5 (ok today)
26 Sep19: 2x12, 1x10 42.5
29 Sep19: 4x5 55 (Ok!)
1 Oct19: 3x10 42.5.
5 Oct19: 4x5 57.5 (managed 5, 5, 4, 4).
7 Oct19: 3x10 45 (tough)
10 Oct19: 5x3 57.5 (from the floor)
13 Oct19: 3x10 47.5 (managed 10, 10, 7. Tough)
15 Oct19: 5x3 60 (managed 3x3, 2x2)
18 Oct19: 3x8 47.5.
21 Oct19: 1@65. (9.5RPE, maybe a little more weight, but no more reps).
Remarks: 1@65 is best this year. Happy with this.
Front Squat.
Double Linear Prog. TM 100.
29 Aug19: 3x12 27.5 (27.5% 1RM)
30 Aug19: 4x5 65 (65% 1RM… too heavy probably to start a cycle here)
31 Aug19: 3x12 35
2 Sep19: 4x5 70 (wrist mob NG)
5 Sep19: 3x12 40
9 Sep19: 4x5 75
12 Sep19: 3x12 45
15 Sep19: 4x5 80 felt much better in rack posn today.
17 Sep19: 3x12 50 (tough but doable, 55 will be fun)
19 Sep19: 4x5 85 (rack posn was tough r5 in s3+4)
22 Sep19: 3x12 55 (good)
26 Sep19: 3x5 90, did SQ 5@90. Clavicle $&@). Equal to all time 5RM.
30 Sep19: 3x12 60.
2 Oct19: 5x3 90.
5 Oct19: 3x12 62.5 (painful in the rack. Clav bashed).
7 Oct19: 5x3 92.5.
13 Oct19: 3x12 65 (felt good today! Rack position cue worked).
16 Oct19: 5x3 95 (4x3, 1x2. Tough towards end, and form deterioration)
21 Oct19: 3x12 67.5.
23 Oct19: Max day. Worked up to 1@105, RPE 9+. Def had more weight in me, perhaps even 1 more rep. But decided 1@105 was the best effort of the year already.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
28 OCT TO 3 NOV 2019 (W44/2019)
Marathon training. Highlight of week will be a 2h 45m ramble. Neck is still a bitch, hopefully it is not some herniated disc rubbish. Will take a week off hard bjj/weights and do mobility daily and see how it goes.
MARATHON TRG (Week 7/11)
MON: BJJ + MOB
BJJ lite <AM> Farside arm bar from Side mount, a transition to triangle or backtake. A few light rolls.
MOB <EV> OS resets for 15mins.
TUE: E
E <EV> Long session. 2h 30min ramble, just shy of 20k with a low avg hr at 133bpm. So it was slow and not very intense because my feet killed me today. Tried a pair of older “cushioned” running shoes and failed horribly. It was meant to be 2h 45min but I decided to cut the session early. One of those not so great days.
WED: MOB
MOB <EV> OS Resets for 1hr. Nothing too tough, just kept testing the painless limits of the range of motion. I feel pretty good. While not out of the woods, the neck/shoulder complex is definitely on the mend.
THU: E
E <EV> Medium session. 13k with good amount of elevation changes. 1:28, 141bpm average hr. Felt much better than Tue's session.
FRI: MOB + SE/STR
MOB <EV> 15mins Mobility work. Did some neck bridging (gently) as I think this is a weak area for me.
SE <EV> Upper body pull. 10xEMOM alternate 3xPullups, 2xChinups.
STR <EV> Bench Press. Double LP. 3x12 30kg.
90% healed I reckon on the neck/shoulder issues. So did some light work today.
SAT: E
E <AM> 8k at “Nasal Breathing Max”. 48:40, 148bpm. Felt easy but had to slow down fair bit on uphill stretches.
SUN: REST.
=======
SUMMARY
A trip to a chiro on tues morning and daily mobility work has seen the neck/shoulder back to 80-90%. Despite a washout on tuesday on the long run, I did manage to clock a total of 41k this week. Overall, happy that I managed to make lemonade out of lemons. Next week will see return of some strength work.
Marathon training. Highlight of week will be a 2h 45m ramble. Neck is still a bitch, hopefully it is not some herniated disc rubbish. Will take a week off hard bjj/weights and do mobility daily and see how it goes.
MARATHON TRG (Week 7/11)
MON: BJJ + MOB
BJJ lite <AM> Farside arm bar from Side mount, a transition to triangle or backtake. A few light rolls.
MOB <EV> OS resets for 15mins.
TUE: E
E <EV> Long session. 2h 30min ramble, just shy of 20k with a low avg hr at 133bpm. So it was slow and not very intense because my feet killed me today. Tried a pair of older “cushioned” running shoes and failed horribly. It was meant to be 2h 45min but I decided to cut the session early. One of those not so great days.
WED: MOB
MOB <EV> OS Resets for 1hr. Nothing too tough, just kept testing the painless limits of the range of motion. I feel pretty good. While not out of the woods, the neck/shoulder complex is definitely on the mend.
THU: E
E <EV> Medium session. 13k with good amount of elevation changes. 1:28, 141bpm average hr. Felt much better than Tue's session.
FRI: MOB + SE/STR
MOB <EV> 15mins Mobility work. Did some neck bridging (gently) as I think this is a weak area for me.
SE <EV> Upper body pull. 10xEMOM alternate 3xPullups, 2xChinups.
STR <EV> Bench Press. Double LP. 3x12 30kg.
90% healed I reckon on the neck/shoulder issues. So did some light work today.
SAT: E
E <AM> 8k at “Nasal Breathing Max”. 48:40, 148bpm. Felt easy but had to slow down fair bit on uphill stretches.
SUN: REST.
=======
SUMMARY
A trip to a chiro on tues morning and daily mobility work has seen the neck/shoulder back to 80-90%. Despite a washout on tuesday on the long run, I did manage to clock a total of 41k this week. Overall, happy that I managed to make lemonade out of lemons. Next week will see return of some strength work.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
4 TO 10 NOV 2019 (W45/2019)
Marathon training. Neck/Shoulder is 90% healed. Seem to have hit some form with running too. Hopefully we see some good sessions this week!
MARATHON TRG (Week 8/11)
MON: BJJ + PWR + STR
BJJ <AM> Some basic techniques: loop choke vs turtle, some sort of croc roll from bottom of turtle position. Had a couple chill rolls, and 1 harder one. Note to self: do a good long warmup for morning bjj even if you have to wake up earlier, it seems to make a difference.
PWR <AM> 10x10 2h KB Swings 32kg.
STR <AM> Bench Press. Double LP. 4x5 50kg.
TUE: E
E <EV> Long session. 30k in 3:33. 140bpm average hr... definitely not the lungs that give up though. I was feeling pretty good up to 22k then the pain started. Had to walk a few stretches. But I got it done. My target is sub 5hr for the marathon, at this point seems doable if challenging.
WED: REST
Everything hurts. 30k is a pretty big step up from 20k.
THU: STR + BJJ
STR <AM> Bench Press. Double LP. 3x12 35kg.
BJJ <EV> Omoplata details. Had 3 hard rolls and got my butt kicked today. Was outmatched.
FRI: STR + E
STR <AM> Rack Pulls 15cm. Adhoc. 1 set of Conventional, Sumo stance each at 105kg, 115kg. These are not heavy (67%, 73%) of my last 1RM Rack Pull 15cm. I just am not keen on full range deadlifts in the morning, everything feels too cold. I will program a block of these pulls and see how it goes.
E <EV> 2.4km Cooper's Test. 10:46 ~ translates to 52+ ml/kg/min via the Burger method, probably an overestimate! Despite putting in quite a lot of mileage at an easy pace during the 8 weeks of marathon training so far, the lactate threshold ability hasn't gone up very much. But some is better than none, and it is psychologically (probably physiologically too) challenging to do lactate threshold stuff for any sustained time frame.
SAT: SE + E
SE <EV> Upper body pulls. 10xEMOM alt 2 Pullups, 4 Chinups. For some reason my upper back was fried (the deadlifts yesterday? but those felt ok) and I couldn't complete this. Got missed 1r in each of last 3 sets. Somewhat disappointing!
E <EV> Medium distance (?). 9.2k easy park run, 57:42, 140bpm avg hr. Pretty good run today, felt effortless.
SUN: REST
Well I did a “baby fighter pullup session” of 1, 1, 1, 1, 1 interspersed with some mobility work. The neck/shoulder injury is 90-95% healed but I am afraid it banged up something in the scapular region and I’ve to restart the entire pullup thingy.
=======
SUMMARY:
Good week of training overall. Semipositive: half decent cooper’s test timing. Negative: might need to rebuild pullups from baby steps.
Marathon training. Neck/Shoulder is 90% healed. Seem to have hit some form with running too. Hopefully we see some good sessions this week!
MARATHON TRG (Week 8/11)
MON: BJJ + PWR + STR
BJJ <AM> Some basic techniques: loop choke vs turtle, some sort of croc roll from bottom of turtle position. Had a couple chill rolls, and 1 harder one. Note to self: do a good long warmup for morning bjj even if you have to wake up earlier, it seems to make a difference.
PWR <AM> 10x10 2h KB Swings 32kg.
STR <AM> Bench Press. Double LP. 4x5 50kg.
TUE: E
E <EV> Long session. 30k in 3:33. 140bpm average hr... definitely not the lungs that give up though. I was feeling pretty good up to 22k then the pain started. Had to walk a few stretches. But I got it done. My target is sub 5hr for the marathon, at this point seems doable if challenging.
WED: REST
Everything hurts. 30k is a pretty big step up from 20k.
THU: STR + BJJ
STR <AM> Bench Press. Double LP. 3x12 35kg.
BJJ <EV> Omoplata details. Had 3 hard rolls and got my butt kicked today. Was outmatched.
FRI: STR + E
STR <AM> Rack Pulls 15cm. Adhoc. 1 set of Conventional, Sumo stance each at 105kg, 115kg. These are not heavy (67%, 73%) of my last 1RM Rack Pull 15cm. I just am not keen on full range deadlifts in the morning, everything feels too cold. I will program a block of these pulls and see how it goes.
E <EV> 2.4km Cooper's Test. 10:46 ~ translates to 52+ ml/kg/min via the Burger method, probably an overestimate! Despite putting in quite a lot of mileage at an easy pace during the 8 weeks of marathon training so far, the lactate threshold ability hasn't gone up very much. But some is better than none, and it is psychologically (probably physiologically too) challenging to do lactate threshold stuff for any sustained time frame.
SAT: SE + E
SE <EV> Upper body pulls. 10xEMOM alt 2 Pullups, 4 Chinups. For some reason my upper back was fried (the deadlifts yesterday? but those felt ok) and I couldn't complete this. Got missed 1r in each of last 3 sets. Somewhat disappointing!
E <EV> Medium distance (?). 9.2k easy park run, 57:42, 140bpm avg hr. Pretty good run today, felt effortless.
SUN: REST
Well I did a “baby fighter pullup session” of 1, 1, 1, 1, 1 interspersed with some mobility work. The neck/shoulder injury is 90-95% healed but I am afraid it banged up something in the scapular region and I’ve to restart the entire pullup thingy.
=======
SUMMARY:
Good week of training overall. Semipositive: half decent cooper’s test timing. Negative: might need to rebuild pullups from baby steps.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
11 TO 17 NOV 2019 (W46/2019)
Marathon training. Starting to taper off the running volume and starting a Rack Pull block.
MARATHON TRG (Week 9/11)
MON: BJJ + MOB + STR
BJJ <AM> Fundamentals class. Some s-mount details (all about the weight placement and shifts). Had 3 pretty hard rolls with young athletic blue belts - I got them all but had to work for it.
MOB <AM> Slow TGUs with 12kg, 16kg, 20kg. Did a couple of pistol squats as well.
STR <EV> Bench Press. Double LP. 4x55kg.
STR <EV> Rack Pull 15cm. 5s at 92.5, 102.5, 115kg. Adhoc session. I will start a new block at light weights and work up form there.
TUE: E
E <EV> Long session. 20k, 2:12 (first 10k was 1:02, so pace dropped off quite a bit). 144bpm average HR. This run felt a little harder than it should have, given that weather was good, I felt pretty well rested, etc. Not a disaster, just not a great feeling run.
WED: REST
THU: STR + SE
STR <EV> Bench Press. Double LP. 3x12 40kg.
STR <EV> Rack Pull 15cm. LP. 3x5 90kg.
SE <EV> Pullups 2/2/1/1/1. More like rehab - my right scap is struggling to activate post injury but I know I will get this back.
FRI: REST
SAT: BJJ + STR + SE + E
I will push the training volume and take a 3rd rest day tomorrow.
BJJ <AM> Some ways to beat the Peterson Roll. Had 4 technical but chill rolls today with a few brown/purple belts. Not taxing on the body and it was good fun.
STR <PM> Bench Press. Double LP. 4x5 60kg.
STR <PM> Deadlift. #1/17 Reload V2. 55pct target 1RM. 3x5 80kg.
SE <PM> Pullups. 2/2/2/2/1. Still struggling with the pull on right side. Be patient.
E <EV> 8k Treadmill run 10kph. 141bpm. Not bad actually, I’ll take it.
SUN: REST
=======
SUMMARY: Tried 4 heavier days of training with 3 rest days this week. I feel pretty good about that, something to put in the toolkit. Also decided my next main lift (after some faffing around with rack pulls at home) shall be deadlifts from the floor after all, it is not as convenient as I need to get to the gym for this but it is just twice a week.
Marathon training. Starting to taper off the running volume and starting a Rack Pull block.
MARATHON TRG (Week 9/11)
MON: BJJ + MOB + STR
BJJ <AM> Fundamentals class. Some s-mount details (all about the weight placement and shifts). Had 3 pretty hard rolls with young athletic blue belts - I got them all but had to work for it.
MOB <AM> Slow TGUs with 12kg, 16kg, 20kg. Did a couple of pistol squats as well.
STR <EV> Bench Press. Double LP. 4x55kg.
STR <EV> Rack Pull 15cm. 5s at 92.5, 102.5, 115kg. Adhoc session. I will start a new block at light weights and work up form there.
TUE: E
E <EV> Long session. 20k, 2:12 (first 10k was 1:02, so pace dropped off quite a bit). 144bpm average HR. This run felt a little harder than it should have, given that weather was good, I felt pretty well rested, etc. Not a disaster, just not a great feeling run.
WED: REST
THU: STR + SE
STR <EV> Bench Press. Double LP. 3x12 40kg.
STR <EV> Rack Pull 15cm. LP. 3x5 90kg.
SE <EV> Pullups 2/2/1/1/1. More like rehab - my right scap is struggling to activate post injury but I know I will get this back.
FRI: REST
SAT: BJJ + STR + SE + E
I will push the training volume and take a 3rd rest day tomorrow.
BJJ <AM> Some ways to beat the Peterson Roll. Had 4 technical but chill rolls today with a few brown/purple belts. Not taxing on the body and it was good fun.
STR <PM> Bench Press. Double LP. 4x5 60kg.
STR <PM> Deadlift. #1/17 Reload V2. 55pct target 1RM. 3x5 80kg.
SE <PM> Pullups. 2/2/2/2/1. Still struggling with the pull on right side. Be patient.
E <EV> 8k Treadmill run 10kph. 141bpm. Not bad actually, I’ll take it.
SUN: REST
=======
SUMMARY: Tried 4 heavier days of training with 3 rest days this week. I feel pretty good about that, something to put in the toolkit. Also decided my next main lift (after some faffing around with rack pulls at home) shall be deadlifts from the floor after all, it is not as convenient as I need to get to the gym for this but it is just twice a 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
18 TO 24 NOV 2019 (W47/2019)
Marathon training.
MARATHON TRG (Week 10/11)
MON: BJJ + MOB + STR
BJJ <AM> New instructor, somewhat random mix of techniques! Kneebar vs HG, Heelhook from resultant 411 position, Double Under Paper Cutter. Had a few light rolls.
MOB <AM> TGUs 1/1 at 12, 16, 20, 24, 28, 32kg. Felt good. TGUs do wonders for my shoulders, I should just have discipline and do it post BJJ class even if it is with light weights.
STR <EV> Bench Press. Double LP. 3x12 45kg. Real easy effort today.
STR <EV> Deadlift. Reload V2. #1/17. 3x5 87.5kg. Easy, as it should be at 60pct target 1RM.
Notes: I am going to be doing 3x5s, 2x3, 1x2 instead of the recommended 5x5s, 3x3, 2x2 for deadlifts on the SF Reload V2. 5x5 on deadlifts is pretty tough for me.
TUE: SE + E
SE <AM> Pullups. Rehab. FPP. 3, 2, 2, 2, 1. Still feel something odd on right side. Just keep adding 1 rep per session - I have this injury before and it will get better, just takes time.
E <EV> Medium Run 12km Treadmill 9.8kph, 136bpm. Well it was written programmed as a 21k tonight but it was pouring outside and I really didn’t feel like getting wet. So I ran in the apartment gym until the staff came to close up.
WED: STR
STR <AM> Bench Press. Double LP. 4x5 65kg.
STR <AM> 1h KB Swing 10xEMOMx10 24kg. #2/17 for Deadlifts Reload V2.
THU: REST
Feeling the effects of 5 glasses of wine last night. Just struggling to survive the day.
FRI: BJJ
BJJ <AM> Spider Guard Passes - step grip break; kick to X pass; KB Swing pass. Chill rolls only.
SAT: SE + STR + E
STR <AM> Bench Press. Double LP. 5x10 47.5kg (50pct target 1RM).
STR <AM> Pullups. Rehab. FPP. 3/3/2/2/1. Still pulling to the left.
E <PM> MED E. 10k Tempo TM 9.0kph (+0.1kph/km). 131bpm.
SUN: REST
=======
SUMMARY: next week is the real deal. I have been told by a couple folks that a marathon is no big deal - clearly that is why everyone has run 1 (and has a 1000lb powerlifting total at the same time).
To be honest though I am looking forward to taking a break from running for a few months post marathon.
Marathon training.
MARATHON TRG (Week 10/11)
MON: BJJ + MOB + STR
BJJ <AM> New instructor, somewhat random mix of techniques! Kneebar vs HG, Heelhook from resultant 411 position, Double Under Paper Cutter. Had a few light rolls.
MOB <AM> TGUs 1/1 at 12, 16, 20, 24, 28, 32kg. Felt good. TGUs do wonders for my shoulders, I should just have discipline and do it post BJJ class even if it is with light weights.
STR <EV> Bench Press. Double LP. 3x12 45kg. Real easy effort today.
STR <EV> Deadlift. Reload V2. #1/17. 3x5 87.5kg. Easy, as it should be at 60pct target 1RM.
Notes: I am going to be doing 3x5s, 2x3, 1x2 instead of the recommended 5x5s, 3x3, 2x2 for deadlifts on the SF Reload V2. 5x5 on deadlifts is pretty tough for me.
TUE: SE + E
SE <AM> Pullups. Rehab. FPP. 3, 2, 2, 2, 1. Still feel something odd on right side. Just keep adding 1 rep per session - I have this injury before and it will get better, just takes time.
E <EV> Medium Run 12km Treadmill 9.8kph, 136bpm. Well it was written programmed as a 21k tonight but it was pouring outside and I really didn’t feel like getting wet. So I ran in the apartment gym until the staff came to close up.
WED: STR
STR <AM> Bench Press. Double LP. 4x5 65kg.
STR <AM> 1h KB Swing 10xEMOMx10 24kg. #2/17 for Deadlifts Reload V2.
THU: REST
Feeling the effects of 5 glasses of wine last night. Just struggling to survive the day.
FRI: BJJ
BJJ <AM> Spider Guard Passes - step grip break; kick to X pass; KB Swing pass. Chill rolls only.
SAT: SE + STR + E
STR <AM> Bench Press. Double LP. 5x10 47.5kg (50pct target 1RM).
STR <AM> Pullups. Rehab. FPP. 3/3/2/2/1. Still pulling to the left.
E <PM> MED E. 10k Tempo TM 9.0kph (+0.1kph/km). 131bpm.
SUN: REST
=======
SUMMARY: next week is the real deal. I have been told by a couple folks that a marathon is no big deal - clearly that is why everyone has run 1 (and has a 1000lb powerlifting total at the same time).
To be honest though I am looking forward to taking a break from running for a few months post marathon.
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.