-w32/2020, aug3-9,SFG 7/15-
MON: LIGHT
1KBP 2x9/9 24kg. +wgt.
1KBPP 1x 1/2/3 LR 32kg. Ok.
Tac Pullup 6/3/3. +
Pullup 1x6. +
FS 1x1 96.3, 1x4 91.3@8.5 rpe.
TUE: E
KB Snatch L45 R45 A+A. 24kg. Rough near the end. Tore both hands (small ones though). FML.
1h Pushup 1x9/9. Tough today. Drop back reps.
Pistol 1x9/9. Good!
BS 1x5 101.3kg, 1x2 106.3@7 rpe
E 6k Niko Niko. Knee felt a bit sore prerun so took a slow jog. Felt super and painless. 46:02, 124 avg hr.
Remarks: tore up the hands again. Probably no volume snatches and/or pullups for rest of week.
WED: BJJ
KBP 1x1/2/3 28kg. felt good.
KBPP 1x1/2/3 32kg. L rpe8.
FS 1x5 91.3kg, 1x2 96.3@8rpe. Not great.
BJJ. 8x5min rolls, half gi, half nogi. I am beat.
THU: REST.
FRI: TEST
1h KBP R 4@32kg (new PR).
1h KBP L 1@32kg (year best, equal all-time PR)
1h KBPP R 6@36kg (new PR).
1h KBPP L 1@36kg (equal year best, equal all time PR)
SQ 5@101.3, 3@106.3, 1@111.3, 1@116.3. +Felt good today.
FS 2@86.3, 1@96.3, 1@101.3, 2@106.3. !! New 2RM, E1RM. Rpe9.5 though.
SAT: E
1h Pushup 1x8/8. Felt harder today.
Pistol 1x10/10. Ok.
E: 10k Niko Niko run. 1:17:53. 125 ahr. Weather was warm tonight ... 32deg in evening, ouch. Polar Run index 54.
SUN: REST
SUMMARY:
The great bits:
New PR on 1h KBP R 4@32, 1h KBPP 6@36 and Front Squat 2@106.3kg. Hooah.
Not so good:
Hands needs some toughening, snatch technique to be polished. Still have 8 weeks so no worries.
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
-w33/2020, aug 10-16, sfg 8/15-
MON: STR
BP 3x5 71.3. +. Felt a bit heavy tbh.
4x30sec hang/1pullup, 2m RI. + Challenging but feels good.
SQ 5x96.3, 5x106.3@7.5, 2x111.3@7.5.
Core: L Sits, Tuck Planche, Hollow Holds. =
Crawls/Cartwheels. =
TUE: E + SNATCH
3x15min Niko niko runs, barefoot. Crazy warm today 36 deg C so just ran in the aptmt.
KB Snatch 50/50. Did them 2/3/5 style and took my time, trying to keep technique sharp. No torn hands today!!!
WED: E + BJJ
12.6ruck, 16kg pack, 1 rest stop. 2:11, 122ahr. This was BRUTAL.
BJJ. 6x5min gi, 3x5min nogi. Absolutely shattered today.
Remarks: RPE 9.5 day.
THU: REST. Recovery soak in pool. Good stuff.
FRI: STR
BP 1x5 71.3, 2x5 76.3@8rpe. Maintain this weight.
Pullup 3/7/5. +reps
SQ 1x5 96.3, 1x5 106.3@7.5, 1x1 116.3@7.5. +reps
TGU 3x1/1 24kg. Good. MED.
Core/Crawls/Cartwheels
SAT: E + SNATCH
10k MAF Run. 1:11:40. Super warm evening + humidity.
KB Snatch 50/50 24kg GTG. thru the day. Hands survived! Continue to polish technique - initiate drop with hips, chill on the grip.
SUN: REST
SUMMARY: Good week of training but the 12.6k ruck with 16kg on Wed hit me hard for a couple days. Been a while since I did that so it shouldn’t have been a surprise. Bench Presses feeling heavy at the start of the block too. Managed to do 2 sessions of 100 snatches without killing the hands, I take that as a victory.
MON: STR
BP 3x5 71.3. +. Felt a bit heavy tbh.
4x30sec hang/1pullup, 2m RI. + Challenging but feels good.
SQ 5x96.3, 5x106.3@7.5, 2x111.3@7.5.
Core: L Sits, Tuck Planche, Hollow Holds. =
Crawls/Cartwheels. =
TUE: E + SNATCH
3x15min Niko niko runs, barefoot. Crazy warm today 36 deg C so just ran in the aptmt.
KB Snatch 50/50. Did them 2/3/5 style and took my time, trying to keep technique sharp. No torn hands today!!!
WED: E + BJJ
12.6ruck, 16kg pack, 1 rest stop. 2:11, 122ahr. This was BRUTAL.
BJJ. 6x5min gi, 3x5min nogi. Absolutely shattered today.
Remarks: RPE 9.5 day.
THU: REST. Recovery soak in pool. Good stuff.
FRI: STR
BP 1x5 71.3, 2x5 76.3@8rpe. Maintain this weight.
Pullup 3/7/5. +reps
SQ 1x5 96.3, 1x5 106.3@7.5, 1x1 116.3@7.5. +reps
TGU 3x1/1 24kg. Good. MED.
Core/Crawls/Cartwheels
SAT: E + SNATCH
10k MAF Run. 1:11:40. Super warm evening + humidity.
KB Snatch 50/50 24kg GTG. thru the day. Hands survived! Continue to polish technique - initiate drop with hips, chill on the grip.
SUN: REST
SUMMARY: Good week of training but the 12.6k ruck with 16kg on Wed hit me hard for a couple days. Been a while since I did that so it shouldn’t have been a surprise. Bench Presses feeling heavy at the start of the block too. Managed to do 2 sessions of 100 snatches without killing the hands, I take that as a victory.
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
w34/2020
aug17-23
SFG 9/15
MON: STR
BP 1x5 71.3, 2x5 76.3@8, 1x2 81.3@6.5.
SQ 1x5 96.3, 2x5 106.3@7.5, 1x2 116.3@7.
Pullup 3/5/8/3/3. +reps
TGU 3x1/1 24kg EMOM. Easy
Core/Crawls/Cartwheels *
TUE: SNATCH + E
KB Dead Snatch + Snatch mix 24kg. Total 50/50. Nicely done, hands survived.
1h Pushup 1x9/9. - reps. Hard
Pistol 1x10/10. -reps. Hard
6k MAF run. 40:17. Polar run index 51.
WED: BJJ + STR
BJJ: 6x5min rolls, gi/nogi mix. Great fun.
SQ 1@106.3, 116.3, 121.3@7.5. All moved well.
BP 1@76.3, 81.3, 86.3, 91.3@7.5. Okay.
THU: REST
FRI: STR
BP 1x5x71.3, 2x5 76.3@7.5, 1x4 81.3@8.5. Repeat weights.
SQ 1x5 96.3, 2x5 106.3@7.5, 1x4 116.3@8.5. Repeat.
Pullup 3/9/3/5/3. Maintain.
TGU 3x1/1 24kg.
Core*
SAT: E + SNATCH
2.4k TT #4. 11:11. Just couldn’t get the engine revving. The breath was fine but I just couldn’t summon up the turnover speed. Jogged the 2.4k back.
KB Snatch 45/45 A+A 24kg. Well, around the 12th min, on the 45th rep on the left hand, tore the skin on ring finger. F$)&. Was doing 5/5s. Was feeling good tbh up to that point.
MISC: a few 1h pushups, pistols, sprints and stretching post run.
Remarks: One of those crappy training days. They happen.
SUN: REST
SUMMARY: Clocked the hours. The last 2.4km time trial was not great as I was just feeling sluggish. Snatches - man, I might have figured out the issue - the liquid chalk is tearing up my hands! Got some dry chalk and will give it a go once the hand heals.
aug17-23
SFG 9/15
MON: STR
BP 1x5 71.3, 2x5 76.3@8, 1x2 81.3@6.5.
SQ 1x5 96.3, 2x5 106.3@7.5, 1x2 116.3@7.
Pullup 3/5/8/3/3. +reps
TGU 3x1/1 24kg EMOM. Easy
Core/Crawls/Cartwheels *
TUE: SNATCH + E
KB Dead Snatch + Snatch mix 24kg. Total 50/50. Nicely done, hands survived.
1h Pushup 1x9/9. - reps. Hard
Pistol 1x10/10. -reps. Hard
6k MAF run. 40:17. Polar run index 51.
WED: BJJ + STR
BJJ: 6x5min rolls, gi/nogi mix. Great fun.
SQ 1@106.3, 116.3, 121.3@7.5. All moved well.
BP 1@76.3, 81.3, 86.3, 91.3@7.5. Okay.
THU: REST
FRI: STR
BP 1x5x71.3, 2x5 76.3@7.5, 1x4 81.3@8.5. Repeat weights.
SQ 1x5 96.3, 2x5 106.3@7.5, 1x4 116.3@8.5. Repeat.
Pullup 3/9/3/5/3. Maintain.
TGU 3x1/1 24kg.
Core*
SAT: E + SNATCH
2.4k TT #4. 11:11. Just couldn’t get the engine revving. The breath was fine but I just couldn’t summon up the turnover speed. Jogged the 2.4k back.
KB Snatch 45/45 A+A 24kg. Well, around the 12th min, on the 45th rep on the left hand, tore the skin on ring finger. F$)&. Was doing 5/5s. Was feeling good tbh up to that point.
MISC: a few 1h pushups, pistols, sprints and stretching post run.
Remarks: One of those crappy training days. They happen.
SUN: REST
SUMMARY: Clocked the hours. The last 2.4km time trial was not great as I was just feeling sluggish. Snatches - man, I might have figured out the issue - the liquid chalk is tearing up my hands! Got some dry chalk and will give it a go once the hand heals.
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
w35/2020
aug24-30
SFG 10/15
MON: REST
TUE: SNATCH + UPPER
BP 1x5 71.3, 2x5 76.3, 1x5 81.3@9. Def lost some strength in the BP!
KB RDL 10x10 36kg. I actually quite enjoyed this.
WED: E + BJJ
Ruck 12.6k, 12kg.
BJJ. 4x5min gi, 2x5min nogi. Was very sharp today. Figured some stuff out vs rubber guard & lockdowns.
THU: REST
FRI: STR
BP 1x5 71.3, 1x5 76.3@7, 1x5 81.3@8, 1x1 86.3@7.
SQ 1x5 96.3, 1x5 106.3@7.5, 1x5 116.3@9, 1x1 121.3@8. New 5RM for squat.
Pullup 3/10/3/5/3. E2M.
TGU 4x1/1 24kg. EMOM.
SAT: SNATCH + E
AM
KB Snatch 24kg. Total 25/25 A+A style. Felt great.
EV
KB Snatch 24kg. Total 25/25 A+A style.
E: 10k MAF. 1:07:52. Crazy heat + humidity.
SUN: STR
AM
BP 1x5x71.3, 1x5 76.3, 1x5 81.3@8.5, 1x2 86.3@7.5
SQ 1x5 96.3, 1x5 106.3, 1x5 116.3@9, 1x1 126.3@9
PM
Crawls/Cartwheels. *
Pistol 1x9/9. Good.
1h Pushup 1x8/8. Good.
6x20m sprints. *
Pullup 3/10/3/5/3
SUMMARY:
Good week of training. Clocked a new 5RM on squat without pushing very hard at all, that said, I wasn't doing much 5s on squats. The heat/humidity is making even the evening runs pretty unpleasant, but that's just the weather and everyone has to deal with it.
aug24-30
SFG 10/15
MON: REST
TUE: SNATCH + UPPER
BP 1x5 71.3, 2x5 76.3, 1x5 81.3@9. Def lost some strength in the BP!
KB RDL 10x10 36kg. I actually quite enjoyed this.
WED: E + BJJ
Ruck 12.6k, 12kg.
BJJ. 4x5min gi, 2x5min nogi. Was very sharp today. Figured some stuff out vs rubber guard & lockdowns.
THU: REST
FRI: STR
BP 1x5 71.3, 1x5 76.3@7, 1x5 81.3@8, 1x1 86.3@7.
SQ 1x5 96.3, 1x5 106.3@7.5, 1x5 116.3@9, 1x1 121.3@8. New 5RM for squat.
Pullup 3/10/3/5/3. E2M.
TGU 4x1/1 24kg. EMOM.
SAT: SNATCH + E
AM
KB Snatch 24kg. Total 25/25 A+A style. Felt great.
EV
KB Snatch 24kg. Total 25/25 A+A style.
E: 10k MAF. 1:07:52. Crazy heat + humidity.
SUN: STR
AM
BP 1x5x71.3, 1x5 76.3, 1x5 81.3@8.5, 1x2 86.3@7.5
SQ 1x5 96.3, 1x5 106.3, 1x5 116.3@9, 1x1 126.3@9
PM
Crawls/Cartwheels. *
Pistol 1x9/9. Good.
1h Pushup 1x8/8. Good.
6x20m sprints. *
Pullup 3/10/3/5/3
SUMMARY:
Good week of training. Clocked a new 5RM on squat without pushing very hard at all, that said, I wasn't doing much 5s on squats. The heat/humidity is making even the evening runs pretty unpleasant, but that's just the weather and everyone has to deal with 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
-w36, aug31-sep6, sfg 11-
MON: REST
TUE: SNATCH + UPPER + E
5k TT. 25:12. A lil’ disappointed to not go under 25min, even accounting for the crazy hot weather.
BP 3x86.3@7.5. Easy today!
KB Snatch 50/50 A+A 24kg. Dry chalk ftw. Ready to up the tempo a lil’.
WED: E
MAF 5k. 32:19. 29degC, coolest in a while.
Pistol 10/10. Gd! Maintain.
1h Pushup 9/9. Maintain.
Pullups 3/11/3/5/3. E2M. Easy 11, prob had 12.
THU: REST
FRI: STR
BP 4x86.3@8.5, 5x76.3, 8x71.3. Good day on BP.
SQ 3x121.3, 5x111.3, 10x96.3
Sumo DL 3x121.3
Pistol 10/10. Gd.
1h Pushup 9/9. Gd!
8x15m sprints. *
SAT: SNATCH + E
KB Snatch 24kg. Total 50/50. 12+min. RPE 7? Def not gonna get under 5min right here right now BUT I still have a few weeks.
E: 8k Z3 run. 50:22 (5k split 31:32, best MAF 5k of year). Cool weather finally.
SUN: STR
BP 2x91.3@8.5, 5x76.3, 9x71.3. Gd.
SQ 2x126.3@9, 5x111.3, 8+x96.3.
Pullup 3/11/3/5/3
SUMMARY: Good week of training.
MON: REST
TUE: SNATCH + UPPER + E
5k TT. 25:12. A lil’ disappointed to not go under 25min, even accounting for the crazy hot weather.
BP 3x86.3@7.5. Easy today!
KB Snatch 50/50 A+A 24kg. Dry chalk ftw. Ready to up the tempo a lil’.
WED: E
MAF 5k. 32:19. 29degC, coolest in a while.
Pistol 10/10. Gd! Maintain.
1h Pushup 9/9. Maintain.
Pullups 3/11/3/5/3. E2M. Easy 11, prob had 12.
THU: REST
FRI: STR
BP 4x86.3@8.5, 5x76.3, 8x71.3. Good day on BP.
SQ 3x121.3, 5x111.3, 10x96.3
Sumo DL 3x121.3
Pistol 10/10. Gd.
1h Pushup 9/9. Gd!
8x15m sprints. *
SAT: SNATCH + E
KB Snatch 24kg. Total 50/50. 12+min. RPE 7? Def not gonna get under 5min right here right now BUT I still have a few weeks.
E: 8k Z3 run. 50:22 (5k split 31:32, best MAF 5k of year). Cool weather finally.
SUN: STR
BP 2x91.3@8.5, 5x76.3, 9x71.3. Gd.
SQ 2x126.3@9, 5x111.3, 8+x96.3.
Pullup 3/11/3/5/3
SUMMARY: Good week of training.
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
-w37/2020, sep7-13, sfg 12-
MON: REST
TUE: E+SNATCH+UPPER
E lite: 3k MAF 19:50.
KBP 3x(1,2,3) ladders 28kg. Good.
KB Snatch 5x10/10 E2M 24kg. Wasn’t easy, wont be able to get to half the time...yet.
Pistol 10/10.
1h Pushup 10/10
10x10m sprints.
WED: E + BJJ
8 mile ruck, 12kg. 1:54:29. Still tough.
BJJ.
THU: REST
FRI: STR
BP 3+(6)x81.3@8.5, 5x76.3, 8x71.3. Gd!
SQ 3+(6)x111.3@9.5, 5x103.8, 8x96.3. Wasn’t great on sqt today. Felt the weight.
Sumo DL 6x111.3. Easy.
TGU 1x1/1 28kg. Just for practice, felt easy.
SAT: RANDOM + E
Random: 1h Yoga. My left shoulder mobility seriously sucks. This was painful.
E: 10k MAF. 1:07:13.
SUN: STR + SNATCH
BP 3x83.8, 2*4x78.8, 2*5x73.8. Good.
SQ 3x113.8, 2*4x106.3, 2*5x98.8. Good.
Pullup 3/7/5
Remarks: cut short pullups and deleted snatches as my
right elbow is not feeling great. Has been sore for a couple weeks now but felt it today.
SUMMARY: Feeling a lil’ beat up in the joints (right elbow, left shoulder). Will rest the affected joints some and do skip bench press and right side snatch for a couple sessions.
MON: REST
TUE: E+SNATCH+UPPER
E lite: 3k MAF 19:50.
KBP 3x(1,2,3) ladders 28kg. Good.
KB Snatch 5x10/10 E2M 24kg. Wasn’t easy, wont be able to get to half the time...yet.
Pistol 10/10.
1h Pushup 10/10
10x10m sprints.
WED: E + BJJ
8 mile ruck, 12kg. 1:54:29. Still tough.
BJJ.
THU: REST
FRI: STR
BP 3+(6)x81.3@8.5, 5x76.3, 8x71.3. Gd!
SQ 3+(6)x111.3@9.5, 5x103.8, 8x96.3. Wasn’t great on sqt today. Felt the weight.
Sumo DL 6x111.3. Easy.
TGU 1x1/1 28kg. Just for practice, felt easy.
SAT: RANDOM + E
Random: 1h Yoga. My left shoulder mobility seriously sucks. This was painful.
E: 10k MAF. 1:07:13.
SUN: STR + SNATCH
BP 3x83.8, 2*4x78.8, 2*5x73.8. Good.
SQ 3x113.8, 2*4x106.3, 2*5x98.8. Good.
Pullup 3/7/5
Remarks: cut short pullups and deleted snatches as my
right elbow is not feeling great. Has been sore for a couple weeks now but felt it today.
SUMMARY: Feeling a lil’ beat up in the joints (right elbow, left shoulder). Will rest the affected joints some and do skip bench press and right side snatch for a couple sessions.
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
-w38, sep14-20, sfg 13, deload week-
Remarks: give right elbow a rest.
MON: REST
TUE: E+SNATCH
E lite: 2.4k Nasal Breathing max. 12:33.
SQ 5x113.8, 6x106.3, 7x98.8. Good.
WED: E + BJJ
E: 5k run. Nasal breathing max. 27:20.
BJJ.
THU: REST
FRI: STR
BP 5x85, 6x80, 7x75. Good!
SQ 5@115, 107.5, 100. Easy.
Sumo DL 1x140. Felt pretty easy (92% of all time PR).
Remarks: right elbow held up during BP but I probably shouldn’t aggravate this.
SAT: SFG6 + Farmer Walks
KB Press 24kg L5/R5
KB Snatch 24kg L40/R0
TGU 24kg L1/R0
1hSW 24kg L10/R10
2KB Clean 24+28kg 5
2KB Sqt 24+28kg 5
240kg of Sandbags, KBs back/forth 10m stretch 10x.
Remarks: right elbow is NOT recovered, needs to heal quick for next wkend’s SFG. Did 1 snatch to test and the elbow didn’t like it.
Remarks 2: Being a total dumbass, I checked the schedule late at night and realised the SFG certification next weekend has been pushed back 4 months+ to next year. Sigh. I think I have a wedding that weekend too.
SUN: E + SQT + DL
1k swim. Chill.
SQ 5@120. New 5RM, last rep took a bit of grinding.
Sumo DL 2@135, 5@120. Inside of knees felt a lil’ off, Sumo may not be my thing.
SUMMARY:
Last week of SFG training (13 weeks!).
Good: I made new PRs in Front Squat (2RM), Back Squat (5RM), KBP/PP R(32 and 36 respectively for reps). My 2.4k/1.5mi also saw the year best of 10:41.
Bad: However, my right elbow is a little messed up (prob the snatches) and will have take some time off KBP/PP, TGU, Snatches. Knees are a little achy too, main irritant seems to be Sumo DL.
Others: Also, the SFG Cert dates have been pushed back and clashes with a good friend’s wedding now. A bit frustrating but that’s life.
Going forward: I will try to make new PRs in Conv DL and maybe Sumo DL. Restart BP when elbow heals. E will be maintenance mode for a while, and working in swimming and jump rope i/o running to give the knees a break.
Remarks: give right elbow a rest.
MON: REST
TUE: E+SNATCH
E lite: 2.4k Nasal Breathing max. 12:33.
SQ 5x113.8, 6x106.3, 7x98.8. Good.
WED: E + BJJ
E: 5k run. Nasal breathing max. 27:20.
BJJ.
THU: REST
FRI: STR
BP 5x85, 6x80, 7x75. Good!
SQ 5@115, 107.5, 100. Easy.
Sumo DL 1x140. Felt pretty easy (92% of all time PR).
Remarks: right elbow held up during BP but I probably shouldn’t aggravate this.
SAT: SFG6 + Farmer Walks
KB Press 24kg L5/R5
KB Snatch 24kg L40/R0
TGU 24kg L1/R0
1hSW 24kg L10/R10
2KB Clean 24+28kg 5
2KB Sqt 24+28kg 5
240kg of Sandbags, KBs back/forth 10m stretch 10x.
Remarks: right elbow is NOT recovered, needs to heal quick for next wkend’s SFG. Did 1 snatch to test and the elbow didn’t like it.
Remarks 2: Being a total dumbass, I checked the schedule late at night and realised the SFG certification next weekend has been pushed back 4 months+ to next year. Sigh. I think I have a wedding that weekend too.
SUN: E + SQT + DL
1k swim. Chill.
SQ 5@120. New 5RM, last rep took a bit of grinding.
Sumo DL 2@135, 5@120. Inside of knees felt a lil’ off, Sumo may not be my thing.
SUMMARY:
Last week of SFG training (13 weeks!).
Good: I made new PRs in Front Squat (2RM), Back Squat (5RM), KBP/PP R(32 and 36 respectively for reps). My 2.4k/1.5mi also saw the year best of 10:41.
Bad: However, my right elbow is a little messed up (prob the snatches) and will have take some time off KBP/PP, TGU, Snatches. Knees are a little achy too, main irritant seems to be Sumo DL.
Others: Also, the SFG Cert dates have been pushed back and clashes with a good friend’s wedding now. A bit frustrating but that’s life.
Going forward: I will try to make new PRs in Conv DL and maybe Sumo DL. Restart BP when elbow heals. E will be maintenance mode for a while, and working in swimming and jump rope i/o running to give the knees a break.
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
-w39/2020, sep21-27, STR-
MON: LOWER
FS 5/5/5 80, 70, 62.5 (d)
DL 5/5/5 107.5, 95, 82.5 (d)
Remarks: good first session on new cycle. A wee bit niggle on the right side but nothing serious.
TUE: REST
WED: E + BJJ
E: 9k ruck, 15kg. 1:33. Didn’t push pace today. Scenic route.
BJJ. Was generally crap today. Some days hammer some days nail.
THU: REST
FRI: UPPER
BP 5/5/5 80/70/62.5
Pullup Ladder. 1/3/5. Slow reps.
TGU 2x1/1@24.
Remarks: Right Elbow is not 100pct. Still hurts during TGU and bench. No pain during pullups.
SAT: E + LOWER
FS 3/3/3 85, 75, 65
DL 3/3/3 112.5, 100, 87.5
E: 10k run. Nasal Breathing Max. 58:49.
SUN: UPPER + SPRINTS
BP 3/3/3 82.5/75/65
Pullup Ladder 2/3/5
Chinup Ladder 2/3/5
Pushups 8xEMOM 10x
Unweighted TGU 5x1/1
Sprints 8x10m
Cartwheels
Remarks: skipped overhead presses and TGUs to prevent right elbow pain. Golfer’s elbow it seems, but how did I get it this time? Has been >1 week.
SUMMARY:
Started a bastardised 5/3/1 routine for Deadlift, Front Sq, Bench, with Pullups/Chinups as accessories. Keeping the E sessions fairly light (well that was the plan at least) for awhile. Right elbow has some soreness going on, will need some TLC.
MON: LOWER
FS 5/5/5 80, 70, 62.5 (d)
DL 5/5/5 107.5, 95, 82.5 (d)
Remarks: good first session on new cycle. A wee bit niggle on the right side but nothing serious.
TUE: REST
WED: E + BJJ
E: 9k ruck, 15kg. 1:33. Didn’t push pace today. Scenic route.
BJJ. Was generally crap today. Some days hammer some days nail.
THU: REST
FRI: UPPER
BP 5/5/5 80/70/62.5
Pullup Ladder. 1/3/5. Slow reps.
TGU 2x1/1@24.
Remarks: Right Elbow is not 100pct. Still hurts during TGU and bench. No pain during pullups.
SAT: E + LOWER
FS 3/3/3 85, 75, 65
DL 3/3/3 112.5, 100, 87.5
E: 10k run. Nasal Breathing Max. 58:49.
SUN: UPPER + SPRINTS
BP 3/3/3 82.5/75/65
Pullup Ladder 2/3/5
Chinup Ladder 2/3/5
Pushups 8xEMOM 10x
Unweighted TGU 5x1/1
Sprints 8x10m
Cartwheels
Remarks: skipped overhead presses and TGUs to prevent right elbow pain. Golfer’s elbow it seems, but how did I get it this time? Has been >1 week.
SUMMARY:
Started a bastardised 5/3/1 routine for Deadlift, Front Sq, Bench, with Pullups/Chinups as accessories. Keeping the E sessions fairly light (well that was the plan at least) for awhile. Right elbow has some soreness going on, will need some TLC.
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
-w39, sep28-oct4, STR-
MON: REST
TUE: LOWER + E
FS 1/3/5 90, 80, 72.5. (d)
DL 1/3/5 120, 107.5, 95 (d)
LOWER BWT ACC (d)
E: 10k tempo run. 56:51. Way too warm and I was not in great shape after morning weights.
Remarks: Probably put a bit too much on plate today.
WED: UPPER ACC
Pullups 10xEMOM 2s (d)
KBP 20kg 1/2/3/4/5 (d)
Remarks: Right elbow 80-90pct healed. Discomfort still during presses.
THU: UPPER
BP 1/3/5 87.5, 77.5, 70 (d)
FRI: SQ + PULLUPS + E lite
FS 5/5/5 82.5/72.5/62.5 (d)
Pullup 10xEMOM 1x3, 9x2 (d)
E lite: 5.6k Botanic Gdns chill jog. 32 deg C!!!
SAT: DL + E lite
E lite: 6x3m on/1m off jump rope.
DL 5/5/5 110/97.5/85 (d)
SUN: UPPER + SPRINTS
BP 5/5/5 80/72.5/62.5 (d)
Pushups 10xEMOM 10x (d)
Unweighted TGU 5x1/1 (d)
Cartwheels (d)
Sprints 10x10m (d)
SUMMARY: good week of training
MON: REST
TUE: LOWER + E
FS 1/3/5 90, 80, 72.5. (d)
DL 1/3/5 120, 107.5, 95 (d)
LOWER BWT ACC (d)
E: 10k tempo run. 56:51. Way too warm and I was not in great shape after morning weights.
Remarks: Probably put a bit too much on plate today.
WED: UPPER ACC
Pullups 10xEMOM 2s (d)
KBP 20kg 1/2/3/4/5 (d)
Remarks: Right elbow 80-90pct healed. Discomfort still during presses.
THU: UPPER
BP 1/3/5 87.5, 77.5, 70 (d)
FRI: SQ + PULLUPS + E lite
FS 5/5/5 82.5/72.5/62.5 (d)
Pullup 10xEMOM 1x3, 9x2 (d)
E lite: 5.6k Botanic Gdns chill jog. 32 deg C!!!
SAT: DL + E lite
E lite: 6x3m on/1m off jump rope.
DL 5/5/5 110/97.5/85 (d)
SUN: UPPER + SPRINTS
BP 5/5/5 80/72.5/62.5 (d)
Pushups 10xEMOM 10x (d)
Unweighted TGU 5x1/1 (d)
Cartwheels (d)
Sprints 10x10m (d)
SUMMARY: good week of training
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
-w40/2020, oct5-11, STR-
MON: REST
TUE: LOWER + E lite
FS 4/3/3 87.5/77.5/67.5 (d)
DL 4/3/3 117.5/105/90 (d)
E lite: 7x3m on/1m off Jump Rope. (d)
WED: E + PULLUPS
Ruck 10k hilly terrain. (d)
PU 10xEMOM 2x3, 8x2 (d)
Remarks: Elbows felt ok during pullups
THU: REST
FRI: UPPER + E lite
BP 3/3/3 85/75/67.5 (d)
E lite: 8k chill jog (d)
SAT: E lite + LOWER
FS 2/3/5 92.5/82.5/72.5 (d)
DL 2/3/5 122.5/110/97.5 (d)
SUN: UPPER + E Lite
BP 2/3/5 90/80/72.5 (d)
Pushups 10xEMOM 10x (d)
E lite: 30min chill jog (d)
SUMMARY: Good week of training. Got it done.
MON: REST
TUE: LOWER + E lite
FS 4/3/3 87.5/77.5/67.5 (d)
DL 4/3/3 117.5/105/90 (d)
E lite: 7x3m on/1m off Jump Rope. (d)
WED: E + PULLUPS
Ruck 10k hilly terrain. (d)
PU 10xEMOM 2x3, 8x2 (d)
Remarks: Elbows felt ok during pullups
THU: REST
FRI: UPPER + E lite
BP 3/3/3 85/75/67.5 (d)
E lite: 8k chill jog (d)
SAT: E lite + LOWER
FS 2/3/5 92.5/82.5/72.5 (d)
DL 2/3/5 122.5/110/97.5 (d)
SUN: UPPER + E Lite
BP 2/3/5 90/80/72.5 (d)
Pushups 10xEMOM 10x (d)
E lite: 30min chill jog (d)
SUMMARY: Good week of training. Got it done.
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.