ML's log

[godjira1]

I have been up and down the BJJ route a few times over the years - my couple cents worth:

a) I do not do ANY HIC outside of BJJ. Only LSS + STR. I find it almost impossible to fit HIC and decent amount of BJJ together as the recovery demands are too high.
b) 3-4 BJJ sessions weekly are the sweet spot for me when I am emphasizing BJJ. I know there are people who train 2x a day, 6 days a week, but I wouldn't survive that. When BJJ is on the backburner, say if you want to make a lifting PR or run a marathon, 2 times a week is probably best.
c) Probably worth reiterating, if you want to get better at BJJ, the best way is to get in a decent amount of sessions. Goal orientation is important. I have been down the "I want to get better at BJJ, make a new DL PR, and run a marathon" route... and occasionally still lapse into that mode!

[ml1985]

I have been up and down the BJJ route a few times over the years - my couple cents worth:

a) I do not do ANY HIC outside of BJJ. Only LSS + STR. I find it almost impossible to fit HIC and decent amount of BJJ together as the recovery demands are too high.
b) 3-4 BJJ sessions weekly are the sweet spot for me when I am emphasizing BJJ. I know there are people who train 2x a day, 6 days a week, but I wouldn't survive that. When BJJ is on the backburner, say if you want to make a lifting PR or run a marathon, 2 times a week is probably best.
c) Probably worth reiterating, if you want to get better at BJJ, the best way is to get in a decent amount of sessions. Goal orientation is important. I have been down the "I want to get better at BJJ, make a new DL PR, and run a marathon" route... and occasionally still lapse into that mode!

Thanks for the input godjira. Actually, I want to be good in BJJ, but I also want to be a well rounded athlete. I've also been dealing with injuries these past few weeks, so it got me thinking more about what I really want. I've always wanted to be 6'3" and 250 lbs. My grandfather, my all time hero and best friend, was already over 200lbs at 18 (working as a ranger and a log driver might have helped). However, I was 5'8" and 135 soaking wet at 20. I found powerlifting and it helped me tremendously dealing with self-respect. I guess it's something that will never leave me. Henry Rollins summed it up best

"The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back. The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.".

That being said, BJJ will be put on the back burner (2 times weekly), while I'll focused on strength for the next few months. It's so hard for me to keep up with the young kids in BJJ, but I'm ready to accept my fate now

[ml1985]

Operator + black, week 1, day 1
Strength + HIC
Squat: 150x3x5
Bench press: 110x3x5
Pull-up: BWx5, x3, x3

Meat-eater 2
5 rounds (16 kg KB)

First day back went well. Decided to keep the volume low, so I only did the 3 minimum sets per exercises. As for pull-ups, the weight that I'm supposed to use is lower than my bodyweight; that's why I wasn't able to complete the 3x5. Hopefully, in a couple of weeks, that won't be an issue. As for the HIC, I went with the basic version; I finished in about 11 minutes. No need to kill myself on this first day. Because I struggle with push-ups, my burpee will include a push-up. This time, rounds 1, 3 and 5 were with push-ups and rounds 2 and 4 were not.

My micro cycle is the following. It will give me two rest days per week, where I'll try to do 30 minutes of yoga:
S: Strength + HIC
S: LSS
M: Strength
T: Off/yoga
W: BJJ + Strength
T: Off/yoga
F: BJJ

[ml1985]

Operator + black, week 1, day 2
60 minutes LSS run
59:40, 4.37 miles (13:39 min/mile), avg HR 143 bpm

My last long run was this past summer during base building (about 3 months ago), and it showed. I had trouble keeping my HR under 150 in the first half of my run. Hopefully, it gets better over time. Otherwise, my legs felt fresh, and the weather is much cooler, so more pleasant for me. I'm a bit sore from my strength work yesterday, but this also will get better. I might do some light yoga/deep stretching later tonight.

[ml1985]

Operator + black, week 1, day 3
Strength + abs & grip
Deadlift: 185x3x5
Overhead press: 70x3x5

Grip circuit: 6 minutes of progressive grip circuit (20's)
Abs circuit: 6 minutes of plank and shank

[ml1985]

Operator + black, week 1, day 4
Strength
Squat: 150x3x5
Bench press: 110x3x5
Pull-up: BWx5, x4, x3

I probably won't do any BJJ this week as I kind of strained my neck last week and it's still not recovered yet. Doing a good amount of mobility work for the neck, shoulders, upper back and elbows, but it's not healed properly somehow. I hope taking a few more days off will correct the situation. Because of this, I'll probably add another HIC tomorrow. On a weight loss note, I'm now at 172-173lbs in the morning, so that's good. Looking in the mirror, I seem "bigger" than before. I think about losing another 10-15 lbs and I'll be good to go. I can say that since BB and now with the weight loss, everything seems easier and I'm much less tired doing general tasks at home.

[ml1985]

Operator + black, week 2, day 1
Strength + HIC
Squat: 170x3x5
Bench press: 125x3x5
Pull-up: BWx5, x5, x4

Meat-eater 2
5 rounds (16 kg KB)

I was away this weekend to see some family in Montreal and I also caught a nasty bug this past week; I had to do a double day today and it will probably be the same thing tomorrow. These past two years, I think I was sick at the very least 10 times. I didn't know that having a young child would be so rough!

The HIC went better this time, even though I was coughing pretty bad the last two rounds. I managed to include the push-ups in all my sets of burpees. I'll increase the number of sets over the next few weeks.

[ml1985]

Operator + black, week 2, day 2
60 minutes LSS run
52:36, 3.45 miles (15:14 min/mile), avg HR 143 bpm

Strength + grip
Deadlift: 210x3x5
Overhead press: 85x5x5

Grip circuit: 6 minutes of progressive grip circuit (25's)

I don't know what was wrong with my run this morning but it was awful. Maybe because it was my third workout in less than 24 hours (and second double day in a row), or because it was first thing in the morning, or because I still have a cold, or because it was not my usual run. Anyways, it was my worst run since I found TB. Otherwise, my strength work tonight was great. Since I struggle with pressing (and especially my OHP), I decided to give them some extra love.

[ml1985]

Operator + black, week 2, day 3
Strength
Squat: 170x3x5
Bench press: 125x5x5
Pull-up: BWx5, x5, x4

I might have to do two strength days in a row during the weekend. Not ideal, but it will free up more time during the week for family activities. I'll keep up the volume for my pressing movements, as long as I'm feeling good.

[ml1985]

Operator + black, week 2, day 4
Fast 5 tempo run
32:59, 3.12 miles (10:35 min/mile), avg HR 161 bpm

First time doing a tempo run. I must say that I quite liked it. Heavy week next week, so I'll take it easy on the conditioning.