Week 12/2020
Mar 16-22
Endurance Week 2/8
===
M: E2.1: 4.8k MAF 32:00, 131 ahr.
T: Calisthenics: 3x15 Squat Jumps, 3x15 Wide Pushups, 3x15 Tricep Dips, 15 Leg Raises, 3x20 Windshield Wipers, 3x1m Plank Swings. PWR: 2hSW 8x10 36kg.
W: REST
T: E2.2: 1k swim. Knee was a bit sore.
F: PWR: 2hS 6x10 36kg. Calisthenics: 4x20 squats, 4x5 pullups, 4x10 pushups, 4x10 V Ups, 4x10 Sprawls, 4x10 Reverse Snow Angels
S: REST
S: E2.3: 4x800m repeat TM. 8min block. 8.3, 3x14kph. This was hard and painful.
===
SUMMARY: Good week of training. Right knee is a little sore from the running but I hope it sorts itself out.
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
==w13, mar23-29, e3/8==
M: Pwr: 5x10 2hSW 36kg. Calisthenics: 4x8 Diamond Pushups, 4x5 Chinups, 4x10 Inc Rows, 4x20 Jump Lunges, 4x1m Plank, 4x10 Sprawls.
T: E: 4.8k 31:35 135 ahr. Pwr: 5x10 2hSW 36kg.
W: 1h KBP 5LR at 12, 16, 20, 24kg. E: 4k niko niko run 31:03 127ahr.
T: calisthenics: 4x5 Pistols LR, 4x5 1h Pushups. 10x10m sprints. E: 1.6k speed run. 6:46. Not bad.
F: Calis: 4x5 Clap Pushups, 4x5 Pullups, 4x20 Sprawls, 4x5 Sit thru LR.
S: REST. 20k Steps.
S: One Punch Man workout: 2x5k run (36:22, 36:08). 100 pushups, 100 V-Ups, 50 pullups, 100 squats.
===
Summary: Good week of training. 1.6k/1mile time is not bad but sub 6:30 is where I need to be to be sure of a sub 10:30 2.4k/1.5m.
M: Pwr: 5x10 2hSW 36kg. Calisthenics: 4x8 Diamond Pushups, 4x5 Chinups, 4x10 Inc Rows, 4x20 Jump Lunges, 4x1m Plank, 4x10 Sprawls.
T: E: 4.8k 31:35 135 ahr. Pwr: 5x10 2hSW 36kg.
W: 1h KBP 5LR at 12, 16, 20, 24kg. E: 4k niko niko run 31:03 127ahr.
T: calisthenics: 4x5 Pistols LR, 4x5 1h Pushups. 10x10m sprints. E: 1.6k speed run. 6:46. Not bad.
F: Calis: 4x5 Clap Pushups, 4x5 Pullups, 4x20 Sprawls, 4x5 Sit thru LR.
S: REST. 20k Steps.
S: One Punch Man workout: 2x5k run (36:22, 36:08). 100 pushups, 100 V-Ups, 50 pullups, 100 squats.
===
Summary: Good week of training. 1.6k/1mile time is not bad but sub 6:30 is where I need to be to be sure of a sub 10:30 2.4k/1.5m.
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
==w14, 30mar-5apr, e wk4/8==
M: Calisthenics: 100 diving pushups, 5x1m hollow hold. 100 Jump Lunges. 100 2hSW 36kg. BJJ: 3x8min rolls with the wife after some guard passing drills.
T: E: 5k run (32:30, 131 ahr). Calisthenics: 50 pushups, 50 V Ups, 50 squats, 25 pullups.
W: E: 10x3m, 2x5m Skipping. Calisthenics: 50 diving pushups. 50 Situps. 50 jump lunges. 50 2hS 36kg.
T: E: 3, 4, 5, 6, 7, 8min skipping. 50 pushups. 50 V ups. 50 squats. 25 pullups.
F: REST
S: Yoga Day. Just followed a random youtube 25min routine.
S: E: 10k run 1:10, 136hr. Statics: 30LR 1h KBP (5@16, 20, 24, 28, 28, 24kg). Note 5L @ 28kg was 9+ RPE.
========
Got in plenty of E, bad thing is right knee and both feet are a bit achy. Might manage dose down a bit next week. Was happy with 1h KBPs, no real loss of strength I reckon.
M: Calisthenics: 100 diving pushups, 5x1m hollow hold. 100 Jump Lunges. 100 2hSW 36kg. BJJ: 3x8min rolls with the wife after some guard passing drills.
T: E: 5k run (32:30, 131 ahr). Calisthenics: 50 pushups, 50 V Ups, 50 squats, 25 pullups.
W: E: 10x3m, 2x5m Skipping. Calisthenics: 50 diving pushups. 50 Situps. 50 jump lunges. 50 2hS 36kg.
T: E: 3, 4, 5, 6, 7, 8min skipping. 50 pushups. 50 V ups. 50 squats. 25 pullups.
F: REST
S: Yoga Day. Just followed a random youtube 25min routine.
S: E: 10k run 1:10, 136hr. Statics: 30LR 1h KBP (5@16, 20, 24, 28, 28, 24kg). Note 5L @ 28kg was 9+ RPE.
========
Got in plenty of E, bad thing is right knee and both feet are a bit achy. Might manage dose down a bit next week. Was happy with 1h KBPs, no real loss of strength I reckon.
Last edited by godjira1 on Mon May 04, 2020 7:15 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
—w15 2020, apr6-12, e5/8–
M: 7k, 55min, 138ahr. Terrible run. Hot, hilly terrain, tough. Statics: 60 pushups, 60 squats, 30 pullups.
T: REST. Knee hurts. $%^&
W: Knee hurts. Statics: 70 diving pushups, 70 jump lunges, 70 2hSW 36kg. 70 situps, 700 Jumping jacks. 70 squats. 70 pushups. 35 pullups.
T: E: 45 min Les Mills hip hop workout. Super tiring because I am no dancer. Wife and daughter found it a breeze. HIC: 30min HIIT GRIT youtube #likenina. Lots of burpees, jump squats!
F: Statics: 70 Diving Pushups. 35 pullups. HIC: 30min GRIT youtube #likenina.
S: Statics: 9 x 5min YT workouts (AllBlanc TV). Various.
S: HIC: 30min GRIT YT #likenina
-------
SUMMARY: Mixed things up a bit as my right knee started to give me a bit of issues on Tuesday so decided to can all the runs for the week. It was feeling pretty good by Sunday though. The Youtube HIC workouts were fun, and did them with the kids as we are all pretty much hemmed in at home here.
M: 7k, 55min, 138ahr. Terrible run. Hot, hilly terrain, tough. Statics: 60 pushups, 60 squats, 30 pullups.
T: REST. Knee hurts. $%^&
W: Knee hurts. Statics: 70 diving pushups, 70 jump lunges, 70 2hSW 36kg. 70 situps, 700 Jumping jacks. 70 squats. 70 pushups. 35 pullups.
T: E: 45 min Les Mills hip hop workout. Super tiring because I am no dancer. Wife and daughter found it a breeze. HIC: 30min HIIT GRIT youtube #likenina. Lots of burpees, jump squats!
F: Statics: 70 Diving Pushups. 35 pullups. HIC: 30min GRIT youtube #likenina.
S: Statics: 9 x 5min YT workouts (AllBlanc TV). Various.
S: HIC: 30min GRIT YT #likenina
-------
SUMMARY: Mixed things up a bit as my right knee started to give me a bit of issues on Tuesday so decided to can all the runs for the week. It was feeling pretty good by Sunday though. The Youtube HIC workouts were fun, and did them with the kids as we are all pretty much hemmed in at home here.
Last edited by godjira1 on Mon May 04, 2020 7:15 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
—w16/2020, apr13-19, q??/??—
It was meant to be week 6 of 8 in an endurance block but the authorities turned the screws on regarding stay-at-home so exercise outdoors is no longer as convenient. So well, some is better than none and so I turned it into a Q for Quarantine block, with Bench Press done in a PTTP fashion, and pullups/deadlifts on alt days. In addition, some form of E work daily, but nothing crazy. I don't know how long the shutdown will last, but as long as I don't come out weaker/lower work capacity I am ok.
---
M: REST
T: E: 5k MAF 35:13, 131ahr. Statics: 25 pullups. BP PTTP 532 62.5kg.
W: E: 30m static jog (too chill, low max hr). E2: Jumping Jacks 15x1on/1off. Statics: BP PTTP 532 65kg. DL PTTP 532 95kg.
T: E1: 20xJump Jacks 70s on/50s off. Statics: 30 Pullups. BP PTTP 532 67.5kg.
F: E1: 20xJump Jacks 75s ON/45s OFF. Statics: BP PTTP 532 70kg. DL PTTP 532 100kg.
S: REST
S: E1: 20xJump Jacks 75s ON/45s OFF. Statics: BP PTTP 532 72.5kg. 31 Pullups.
---
SUMMARY: I will just keep at this for now. I started Deadlifts and BP at 60% of my last max. The jumping jacks are not tough but my calves don't enjoy them! I have occasionally thrown in side to side shuffles as well.
It was meant to be week 6 of 8 in an endurance block but the authorities turned the screws on regarding stay-at-home so exercise outdoors is no longer as convenient. So well, some is better than none and so I turned it into a Q for Quarantine block, with Bench Press done in a PTTP fashion, and pullups/deadlifts on alt days. In addition, some form of E work daily, but nothing crazy. I don't know how long the shutdown will last, but as long as I don't come out weaker/lower work capacity I am ok.
---
M: REST
T: E: 5k MAF 35:13, 131ahr. Statics: 25 pullups. BP PTTP 532 62.5kg.
W: E: 30m static jog (too chill, low max hr). E2: Jumping Jacks 15x1on/1off. Statics: BP PTTP 532 65kg. DL PTTP 532 95kg.
T: E1: 20xJump Jacks 70s on/50s off. Statics: 30 Pullups. BP PTTP 532 67.5kg.
F: E1: 20xJump Jacks 75s ON/45s OFF. Statics: BP PTTP 532 70kg. DL PTTP 532 100kg.
S: REST
S: E1: 20xJump Jacks 75s ON/45s OFF. Statics: BP PTTP 532 72.5kg. 31 Pullups.
---
SUMMARY: I will just keep at this for now. I started Deadlifts and BP at 60% of my last max. The jumping jacks are not tough but my calves don't enjoy them! I have occasionally thrown in side to side shuffles as well.
Last edited by godjira1 on Mon May 04, 2020 7:16 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
—w17 2020, Apr20-26, q?/?—
M: E: 20k steps daily total. Statics: BP PTTP 532 75kg. DL PTTP 532 105kg.
T: E: 20k steps total. Statics: BP PTTP 532 77.5kg. 31 Pullups.
W: E: 20k steps total.
T: E: 20k steps total. Statics: BP PTTP 80kg. DL PTTP 532 110kg.
F: E: 20k steps. Statics: BP PTTP 72.5kg. 32 pullups.
S: REST
S: E: Mat drills 60min. Give feet a rest. Wasn’t easy! Statics: BP PTTP 532 77.5. DL PTTP 115kg.
M: E: 20k steps daily total. Statics: BP PTTP 532 75kg. DL PTTP 532 105kg.
T: E: 20k steps total. Statics: BP PTTP 532 77.5kg. 31 Pullups.
W: E: 20k steps total.
T: E: 20k steps total. Statics: BP PTTP 80kg. DL PTTP 532 110kg.
F: E: 20k steps. Statics: BP PTTP 72.5kg. 32 pullups.
S: REST
S: E: Mat drills 60min. Give feet a rest. Wasn’t easy! Statics: BP PTTP 532 77.5. DL PTTP 115kg.
Last edited by godjira1 on Mon May 04, 2020 7:16 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
—W18 2020/APR27-MAY3/Q??---
M: E: Skipping 30x 45sON/15sOFF. Statics: BP PTTP 532 82.5. 32 Pullups.
T: E: Statics: BP PTTP 532 532 75kg. DL PTTP 532 120kg.
W: rest
T: E: Jumping Jacks 40 x 40sON, 20sOFF. Statics: BP PTTP 532 80kg.
F: Statics: BP PTTP 532 85kg. DL PTTP 532 125kg (New 5RM)
S: Statics: BP PTTP 532 72.5kg. DL PTTP 532 107.5kg.
S: E: 25k steps.
--------
SUMMARY: I made a new 5RM on my deadlift! It's not really a good number relative to my 1RM (150kg) as I rarely do 5s on deadlifts. Nonetheless a new record is some sort of progress. Bench is also going well, my all time 5RM is 87.5kg, I feel confident I will hit that at least. Aerobic training-wise, a bit of a snag. My heels are hurting for some reason, I suspect barefoot running on the tiles at home... oh well, I am trying jumping jacks on mats, and trying to fix my old indoor exercise bike.
M: E: Skipping 30x 45sON/15sOFF. Statics: BP PTTP 532 82.5. 32 Pullups.
T: E: Statics: BP PTTP 532 532 75kg. DL PTTP 532 120kg.
W: rest
T: E: Jumping Jacks 40 x 40sON, 20sOFF. Statics: BP PTTP 532 80kg.
F: Statics: BP PTTP 532 85kg. DL PTTP 532 125kg (New 5RM)
S: Statics: BP PTTP 532 72.5kg. DL PTTP 532 107.5kg.
S: E: 25k steps.
--------
SUMMARY: I made a new 5RM on my deadlift! It's not really a good number relative to my 1RM (150kg) as I rarely do 5s on deadlifts. Nonetheless a new record is some sort of progress. Bench is also going well, my all time 5RM is 87.5kg, I feel confident I will hit that at least. Aerobic training-wise, a bit of a snag. My heels are hurting for some reason, I suspect barefoot running on the tiles at home... oh well, I am trying jumping jacks on mats, and trying to fix my old indoor exercise bike.
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
—w19/2020, may4-10, q??—
M: E: 20k steps. Statics: BP 3x5 77.5kg.
T: E: 10k steps. Statics: DL 2x5 115kg.
W: E: 16k steps. Statics: BP 2x5 82.5kg.
T: E: Indoor Bike 600cal. Statics: DL 532 122.5kg.
F: E: Indoor Bike 400cal
S: E: Indoor Bike 900cal. Statics: BP 532 87.5. I did 4@87.5 and failed the 5th for
the first set. Close but no cigar. Oh well.
S: Statics: DL 1x5 130kg. New 5RM. This was RPE 8+. E: indoor bike 350cal.
SUMMARY:
New 5RM for Deadlift at 130kg. It felt like I had plenty more but with deadlifts I can never tell! 5@87.5kg for bench press would have been a new 5RM as well but I failed on the last rep, just about. I will work up to it again. Note - I have stopped doing singles/doubles and triples even for now - I want to get strong and maintain the strength and I just find that the 1-2-3 rep range gains are lost quite quickly when I stop to work on other physical aspects.
Indoor bike is up and running again - great for this semi-quarantine period! My seat bones are not happy about this but I am sure they will get used to it.
M: E: 20k steps. Statics: BP 3x5 77.5kg.
T: E: 10k steps. Statics: DL 2x5 115kg.
W: E: 16k steps. Statics: BP 2x5 82.5kg.
T: E: Indoor Bike 600cal. Statics: DL 532 122.5kg.
F: E: Indoor Bike 400cal
S: E: Indoor Bike 900cal. Statics: BP 532 87.5. I did 4@87.5 and failed the 5th for
the first set. Close but no cigar. Oh well.
S: Statics: DL 1x5 130kg. New 5RM. This was RPE 8+. E: indoor bike 350cal.
SUMMARY:
New 5RM for Deadlift at 130kg. It felt like I had plenty more but with deadlifts I can never tell! 5@87.5kg for bench press would have been a new 5RM as well but I failed on the last rep, just about. I will work up to it again. Note - I have stopped doing singles/doubles and triples even for now - I want to get strong and maintain the strength and I just find that the 1-2-3 rep range gains are lost quite quickly when I stop to work on other physical aspects.
Indoor bike is up and running again - great for this semi-quarantine period! My seat bones are not happy about this but I am sure they will get used to it.
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Boon’s Training Notebook
—w20/2020, may11-16, q??—
M: E: Indoor bike 500 cal. Statics: BP 5x5 67.5kg.
T: E1: Indoor bike: 300 cal. E2: 10k steps total. Statics: DL 3x5 112.5kg
W: REST. 10k steps total.
T: E: Indoor bike 650 cal. Statics: BP 4x5 72.5kg. DL 2x5 120kg.
F: REST
S: E1: Indoor bike 250 cal. E2: 20k steps total. Statics: BP 3x5 77.5kg. DL 532 127.5kg (felt heavy today).
S: REST. 10k steps total.
SUMMARY: I think I have some achilles tendonitis - it hurts even to walk. Unbelievable but it appears I got this by walking/running too many steps in a retarded manner at home. It will be Indoor bike only for awhile until this resolves itself. Weights-wise it was just punching the clock. Deadlifts felt heavy (the 5x127.5kg) but next week I will try for new 5RMs on both BP and DL (5@87.5kg and 5@135kg respectively).
M: E: Indoor bike 500 cal. Statics: BP 5x5 67.5kg.
T: E1: Indoor bike: 300 cal. E2: 10k steps total. Statics: DL 3x5 112.5kg
W: REST. 10k steps total.
T: E: Indoor bike 650 cal. Statics: BP 4x5 72.5kg. DL 2x5 120kg.
F: REST
S: E1: Indoor bike 250 cal. E2: 20k steps total. Statics: BP 3x5 77.5kg. DL 532 127.5kg (felt heavy today).
S: REST. 10k steps total.
SUMMARY: I think I have some achilles tendonitis - it hurts even to walk. Unbelievable but it appears I got this by walking/running too many steps in a retarded manner at home. It will be Indoor bike only for awhile until this resolves itself. Weights-wise it was just punching the clock. Deadlifts felt heavy (the 5x127.5kg) but next week I will try for new 5RMs on both BP and DL (5@87.5kg and 5@135kg respectively).
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
w21/2020
may18-24
q??
M: Str: BP 2x5 82.5kg. Mob: 1h Pilates.
T: Str: DL 1x5 135kg (new 5RM. Last rep was 9.5RPE). BP 532 87.5 (eq 5RM). HIC: 30 min calisthenics Youtube.
W: HIC: 30min calisthenics Youtube (TOUGH AF) SE: 30min Calisthenics Youtube (really a cooldown)
T: SE: 30min calisthenics Youtube (nice tonic training). E: 3.2k relaxed jog.
F: SE: am. 30min calisthenics. (Chill) SE: pm. 30mins calisthenics (Intense)
S: SE: 60min Calisthenics AM(Chill). Another 30min in evening. Body needs a rest day tomorrow.
S: REST.
SUMMARY: After making a new 5RM on deadlifts and an equal all time 5RM on bench press, it's time to take a few weeks off the iron and just do lots of bodyweight/mobility stuff. On BJJ out here, I don't think things are going to go back to normal anytime soon so I need to press on in the other attribute domains for the foreseeable future.
may18-24
q??
M: Str: BP 2x5 82.5kg. Mob: 1h Pilates.
T: Str: DL 1x5 135kg (new 5RM. Last rep was 9.5RPE). BP 532 87.5 (eq 5RM). HIC: 30 min calisthenics Youtube.
W: HIC: 30min calisthenics Youtube (TOUGH AF) SE: 30min Calisthenics Youtube (really a cooldown)
T: SE: 30min calisthenics Youtube (nice tonic training). E: 3.2k relaxed jog.
F: SE: am. 30min calisthenics. (Chill) SE: pm. 30mins calisthenics (Intense)
S: SE: 60min Calisthenics AM(Chill). Another 30min in evening. Body needs a rest day tomorrow.
S: REST.
SUMMARY: After making a new 5RM on deadlifts and an equal all time 5RM on bench press, it's time to take a few weeks off the iron and just do lots of bodyweight/mobility stuff. On BJJ out here, I don't think things are going to go back to normal anytime soon so I need to press on in the other attribute domains for the foreseeable future.
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.