-w41/2020, oct12-18, STR-
MON: ACTIVE REST
E lite: Chill 5k jog (d)
TUE: LOWER + E lite + Calisthenics
FS 5/5/5 85/75/65 (d)
DL 5/5/5 115/102.5/87.5 (d)
E lite: Chill 3k jog. 15min cadence drills. (d)
Calisthenics: 1h Pushup/Pistols/Shrimp Squat/1 leg dand practice (d)
WED: BJJ + TENNIS + PULLUPS
Tennis (d). Fun!
BJJ (d). 8x5min roll, gi/nogi.
Pullup 10xEMOM 3x3, 7x2 (d)
THU: REST
FRI: UPPER + E
BP 5/5/5 82.5/72.5/62.5 (d)
E: 15k nasal max. 1:27:14. Was hard.
SAT: ACTIVE REST
Pushups 10xEMOM 10x (d)
SUN: FULLBODY
FS 4/3/3 90/80/70 (d)
BP 4/3/3 87.5/77.5/67.5 (d)
DL 4/3/3 122.5/107.5/95 (d)
SUMMARY: Friday’s 15k run was harder than I thought it should have been. It was very warm (32 deg C) but a big contributor is probably the fact I am pushing 74kg now (was 69-ish when I did 1:57 for 21km a few years back). I am going to try to lose a bit of weight and see if it helps.
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
-w42/2020, oct19-25, STR-
MON: E
E: Running drills (Cadence, Glider, 5x800m repeats at 5:14min/km pace)
TUE: FULLBODY
FS 2/3/5 95/85/75 (d)
DL 2/3/5 127.5/115/102.5 (d)
BP 2/3/5 92.5/82.5/72.5 (d)
WED: BJJ + E + PULLUPS
E: 8k at 5:25 min/km. Still a little hard.
BJJ. 3x5min rolls each in gi/nogi. Fun session.
Pullup 10xEMOM 4x3, 6x2 (d)
THU: REST
FRI: REST
SAT: E + CALISTHENICS
E: 1.6k nasal breath max: 7:47. 4:52min/km pace. 3k chill jog cool down (d)
Pushups 10xEMOM 10x (d)
1h Pushup/Pistols/Shrimp Squat/1 leg dand practice (d)
Cartwheels/Crawls (d)
SUN: FULLBODY
FS 5/5/5 87.5, 77.5, 67.5 (d)
BP 5/5/5 85, 75, 65 (d)
DL 5/5/5 120, 105, 90 (d)
Remarks: top set of DL felt hard and like I was using a lot of my back... on the down sets I realised my width was much narrower than usual for some reason. Fixed it and the final down set of 5@90 was flying.
SUMMARY: Overall good week of training but my right elbow is intermittently giving me issues again.
MON: E
E: Running drills (Cadence, Glider, 5x800m repeats at 5:14min/km pace)
TUE: FULLBODY
FS 2/3/5 95/85/75 (d)
DL 2/3/5 127.5/115/102.5 (d)
BP 2/3/5 92.5/82.5/72.5 (d)
WED: BJJ + E + PULLUPS
E: 8k at 5:25 min/km. Still a little hard.
BJJ. 3x5min rolls each in gi/nogi. Fun session.
Pullup 10xEMOM 4x3, 6x2 (d)
THU: REST
FRI: REST
SAT: E + CALISTHENICS
E: 1.6k nasal breath max: 7:47. 4:52min/km pace. 3k chill jog cool down (d)
Pushups 10xEMOM 10x (d)
1h Pushup/Pistols/Shrimp Squat/1 leg dand practice (d)
Cartwheels/Crawls (d)
SUN: FULLBODY
FS 5/5/5 87.5, 77.5, 67.5 (d)
BP 5/5/5 85, 75, 65 (d)
DL 5/5/5 120, 105, 90 (d)
Remarks: top set of DL felt hard and like I was using a lot of my back... on the down sets I realised my width was much narrower than usual for some reason. Fixed it and the final down set of 5@90 was flying.
SUMMARY: Overall good week of training but my right elbow is intermittently giving me issues again.
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
-w43/2020, oct26-1 nov, STR-
MON: E lite
E lite: Running drills (Cadence, Glider, 12x15sec Hill Sprints) (d)
TUE: FULLBODY
FS 4/3/4 92.5/82.5/72.5 (d)
DL 4/3/4 125/112.5/97.5 (d)
BP 4/3/4 90/80/70 (d)
Remarks: new 4RMs for FS and BP.
WED: BJJ + E + PULLUPS
Running drills (Cadence, Glider, 5x800m repeats at 5:17 min/km pace). Felt easy today. (d)
BJJ.
Pullup 10xEMOM 5x3, 5x2 (d)
THU: REST
FRI: E
E: 21k run 2:16. Not great, hr/breathing was fine but my feet really suffered the last 3k.
SAT: CALISTHENICS
Pushups 10xEMOM 10x (d)
1h Pushup/Pistols/Shrimp Squat/1 leg dand practice (d)
Cartwheels/Crawls (d)
SUN: FULLBODY
FS 2/3/5 97.5/87.5/77.5 (d)
BP 2/3/5 95/85/75 (d)
DL 2/3/5 132.5/120/105 (d)
SUMMARY: Overall good week of training except the 21k was a bit disappointing.
MON: E lite
E lite: Running drills (Cadence, Glider, 12x15sec Hill Sprints) (d)
TUE: FULLBODY
FS 4/3/4 92.5/82.5/72.5 (d)
DL 4/3/4 125/112.5/97.5 (d)
BP 4/3/4 90/80/70 (d)
Remarks: new 4RMs for FS and BP.
WED: BJJ + E + PULLUPS
Running drills (Cadence, Glider, 5x800m repeats at 5:17 min/km pace). Felt easy today. (d)
BJJ.
Pullup 10xEMOM 5x3, 5x2 (d)
THU: REST
FRI: E
E: 21k run 2:16. Not great, hr/breathing was fine but my feet really suffered the last 3k.
SAT: CALISTHENICS
Pushups 10xEMOM 10x (d)
1h Pushup/Pistols/Shrimp Squat/1 leg dand practice (d)
Cartwheels/Crawls (d)
SUN: FULLBODY
FS 2/3/5 97.5/87.5/77.5 (d)
BP 2/3/5 95/85/75 (d)
DL 2/3/5 132.5/120/105 (d)
SUMMARY: Overall good week of training except the 21k was a bit disappointing.
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
-w44, 2-8 nov, unplanned light week-
MON/TUE: REST
Good ol’ cold and sorethroat I reckon. No fever so probably not the corona.
WED: FULLBODY
FS 5/5/5 90/80/70 (d)
DL 5/5/5 122.5/110/95 (d)
BP 5/5/5 87.5/77.5/67.5 (d)
Remarks: BP equal all time 5RM at 5x87.5, could have made a 6 I think!
THU: REST
FRI: PULLUPS
Pullup 10xEMOM 6x3, 4x2 (d)
SAT: FULLBODY
FS 4/3/4 95/85/75 (d)
BP 4/3/4 92.5/82.5/72.5 (d)
DL 4/3/4 130/115/102.5 (d)
Remarks: new 4RM for FS (8rpe), BP (9+rpe). BP top set is best for 2020 so far.
SUN: CALISTHENICS + E lite
Pushups 10xEMOM 10x
1h Pushup/Pistols/Shrimp Squat/1 leg dand practice
Cartwheels/Crawls
E lite: 30min poolside chill jog
SUMMARY: Stuffy nose at start of week sees all E sessions cancelled. But felt well enough to carry on with weights.
MON/TUE: REST
Good ol’ cold and sorethroat I reckon. No fever so probably not the corona.
WED: FULLBODY
FS 5/5/5 90/80/70 (d)
DL 5/5/5 122.5/110/95 (d)
BP 5/5/5 87.5/77.5/67.5 (d)
Remarks: BP equal all time 5RM at 5x87.5, could have made a 6 I think!
THU: REST
FRI: PULLUPS
Pullup 10xEMOM 6x3, 4x2 (d)
SAT: FULLBODY
FS 4/3/4 95/85/75 (d)
BP 4/3/4 92.5/82.5/72.5 (d)
DL 4/3/4 130/115/102.5 (d)
Remarks: new 4RM for FS (8rpe), BP (9+rpe). BP top set is best for 2020 so far.
SUN: CALISTHENICS + E lite
Pushups 10xEMOM 10x
1h Pushup/Pistols/Shrimp Squat/1 leg dand practice
Cartwheels/Crawls
E lite: 30min poolside chill jog
SUMMARY: Stuffy nose at start of week sees all E sessions cancelled. But felt well enough to carry on with weights.
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
-w45/2020, 9-15 nov, e-
MON: FULLBODY
FS 2/3/5 100/90/80 (d)
BP 1/1/3/5 97.5, 97.5, 87.5, 77.5 (d)
DL 2/3/5 137.5/122.5/110 (d)
TUE: E lite
E: 60min chill jog. Continue return to E training.
WED: PULLUPS +BJJ
Pullups EMOM 7x3, 3x2 (d)
BJJ
THU: REST
FRI: FULLBODY
FS 5/5/5 92.5/80/70 (d)
BP 5/5/6 90/80/67.5 (d).
DL 5/5/5 127.5/112.5/97.5 (d)
ACC: 10 2hSW EMOM with every KB: 12, 16, 20, 24, 28, 32, 36kg.
Remarks: New 5RM FS (had a bit more in me). New 5RM BP (9+ rpe).
SAT: E
E: 15km. 1:25:57. Nasal breathing max.
SUN: CALISTHENICS
Pullups EMOM 8x3, 2x2.
Pushups 10xEMOM 10x (d)
1h Pushup/Pistols/Shrimp Squat/1 leg dand practice (d)
Cartwheels/Crawls (d)
SUMMARY: Good week of training. Suspect I will need to drop BP training max back down and rebuild soon. The 15k run felt pretty ok surprisingly.
MON: FULLBODY
FS 2/3/5 100/90/80 (d)
BP 1/1/3/5 97.5, 97.5, 87.5, 77.5 (d)
DL 2/3/5 137.5/122.5/110 (d)
TUE: E lite
E: 60min chill jog. Continue return to E training.
WED: PULLUPS +BJJ
Pullups EMOM 7x3, 3x2 (d)
BJJ
THU: REST
FRI: FULLBODY
FS 5/5/5 92.5/80/70 (d)
BP 5/5/6 90/80/67.5 (d).
DL 5/5/5 127.5/112.5/97.5 (d)
ACC: 10 2hSW EMOM with every KB: 12, 16, 20, 24, 28, 32, 36kg.
Remarks: New 5RM FS (had a bit more in me). New 5RM BP (9+ rpe).
SAT: E
E: 15km. 1:25:57. Nasal breathing max.
SUN: CALISTHENICS
Pullups EMOM 8x3, 2x2.
Pushups 10xEMOM 10x (d)
1h Pushup/Pistols/Shrimp Squat/1 leg dand practice (d)
Cartwheels/Crawls (d)
SUMMARY: Good week of training. Suspect I will need to drop BP training max back down and rebuild soon. The 15k run felt pretty ok surprisingly.
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
-w46/2020, 16-22 nov, E-
MON: FULLBODY
FS 4/3/4 97.5/85/75 (d)
BP 3/1/3/4 95/95/85/72.5 (d)
DL 4/3/4 135/120/105kg (d)
Remarks: New 4RM FS (rpe 8+). BP - I cut it at 3 reps as it was already moving pretty slow.
TUE: E
E: 8 x 5min run/1min walk. Covered 7.9km. Felt harder than a straight up run, but I will give this Galloway Run/Walk/Run a couple more spins.
WED: E
E: 10k in 5min run/1min walk blocks. Z3 max. 1:09:39, ahr 140.
THU: REST
FRI: FULLBODY
FS 2/3/5 102.5/92.5/80
BP 1/1/3/5 100/90/80 (d)
DL 2/3/5 142.5/127.5/112.5 (d)
Remarks: Not sure about 2nd rep on BP at 100kg so did 2x1 instead. New 2RM on DL but seems I haven’t really done much doubles!
SAT: E
E: 15k in 4m run/1m walk blocks. Z3 max. 1:40. Not bad! Ahr 134 over the whole course.
SUN: CALISTHENICS
Pullups EMOM 9x3, 1x2 (d)
Pushups 5x20 (d)
Jump Lunges 5x20 (d)
1h Pushup/Pistols practice
Cartwheels/Crawls (d)
SUMMARY: The Run/Walk/Run method fell into place this week quite well! Will be taking 2 weeks off the heavier weights as a deload and doing some SE in the meantime.
MON: FULLBODY
FS 4/3/4 97.5/85/75 (d)
BP 3/1/3/4 95/95/85/72.5 (d)
DL 4/3/4 135/120/105kg (d)
Remarks: New 4RM FS (rpe 8+). BP - I cut it at 3 reps as it was already moving pretty slow.
TUE: E
E: 8 x 5min run/1min walk. Covered 7.9km. Felt harder than a straight up run, but I will give this Galloway Run/Walk/Run a couple more spins.
WED: E
E: 10k in 5min run/1min walk blocks. Z3 max. 1:09:39, ahr 140.
THU: REST
FRI: FULLBODY
FS 2/3/5 102.5/92.5/80
BP 1/1/3/5 100/90/80 (d)
DL 2/3/5 142.5/127.5/112.5 (d)
Remarks: Not sure about 2nd rep on BP at 100kg so did 2x1 instead. New 2RM on DL but seems I haven’t really done much doubles!
SAT: E
E: 15k in 4m run/1m walk blocks. Z3 max. 1:40. Not bad! Ahr 134 over the whole course.
SUN: CALISTHENICS
Pullups EMOM 9x3, 1x2 (d)
Pushups 5x20 (d)
Jump Lunges 5x20 (d)
1h Pushup/Pistols practice
Cartwheels/Crawls (d)
SUMMARY: The Run/Walk/Run method fell into place this week quite well! Will be taking 2 weeks off the heavier weights as a deload and doing some SE in the meantime.
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
-w47/2020, 23-29 nov, deload-
MON: FULLBODY lite
SQ 4x8 80kg (d)
KB PP 2x(1,2,3,4,5) 20kg (d)
Remarks: My right elbow still isn’t 100pct healed. There is still some pain/discomfort during overhead pressing.
TUE: E
E: 10k 4:15 run/0:45 walk blocks. Z3 max. 1:05:47.
WED: UPPER + E lite
E lite: 20min 4:30 run/0:30 walk blocks. Chill effort.
OHP 4x8 35kg (d)
Pullups 5x4 (d)
THU: REST
FRI: E
21k! Hard effort 2:12 using a 4:15 run/0:45 walk block.
SAT: BJJ
Good fun!
SUN: REST
SUMMARY: The half marathon was a bit disappointing. Weather wasn’t great but still. Back to BJJ in the gym (ok I switched gyms too due to work schedule changes) and it was good fun if still quite a few restrictions in place.
MON: FULLBODY lite
SQ 4x8 80kg (d)
KB PP 2x(1,2,3,4,5) 20kg (d)
Remarks: My right elbow still isn’t 100pct healed. There is still some pain/discomfort during overhead pressing.
TUE: E
E: 10k 4:15 run/0:45 walk blocks. Z3 max. 1:05:47.
WED: UPPER + E lite
E lite: 20min 4:30 run/0:30 walk blocks. Chill effort.
OHP 4x8 35kg (d)
Pullups 5x4 (d)
THU: REST
FRI: E
21k! Hard effort 2:12 using a 4:15 run/0:45 walk block.
SAT: BJJ
Good fun!
SUN: REST
SUMMARY: The half marathon was a bit disappointing. Weather wasn’t great but still. Back to BJJ in the gym (ok I switched gyms too due to work schedule changes) and it was good fun if still quite a few restrictions in place.
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
-w48/2020, 30nov-6dec, mixed-
MON: E lite
E Lite: 6k 4:15 run/0:45 walk. Z3 max. 41:31. Super hot and humid, ouch, are we in Nov?
TUE: FULLBODY
Sqt 4x8 80kg (d)
OHP 4x8 35kg (d)
Pullups 1x5, 4x4 (d)
1h Pushup, Pistol, Cartwheel practice (d)
WED: BJJ
BJJ
THU: REST
FRI: FULLBODY
Sqt 4x6 95kg (d)
OHP 4x6 40kg (d)
Pullup 2x5, 3x4 (d)
SAT: BJJ
BJJ: Nogi session
SUN: BJJ
BJJ: Ill advised sparring session with 10x5min rolls. Lower back felt really tight after this.
SUMMARY: Slight overdose on the BJJ. I should ease this coming back to normal tempo. Lower back is a bit tight at moment.
MON: E lite
E Lite: 6k 4:15 run/0:45 walk. Z3 max. 41:31. Super hot and humid, ouch, are we in Nov?
TUE: FULLBODY
Sqt 4x8 80kg (d)
OHP 4x8 35kg (d)
Pullups 1x5, 4x4 (d)
1h Pushup, Pistol, Cartwheel practice (d)
WED: BJJ
BJJ
THU: REST
FRI: FULLBODY
Sqt 4x6 95kg (d)
OHP 4x6 40kg (d)
Pullup 2x5, 3x4 (d)
SAT: BJJ
BJJ: Nogi session
SUN: BJJ
BJJ: Ill advised sparring session with 10x5min rolls. Lower back felt really tight after this.
SUMMARY: Slight overdose on the BJJ. I should ease this coming back to normal tempo. Lower back is a bit tight at moment.
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
-w48/2020, 7-13dec, mixed-
M: FULLBODY
Sqt 4x5 102.5kg (d)
OHP 4x5 42.5kg (d)
Pullup 3x5, 2x4 (d)
ACC: 3x1min planks (d)
T: REST
W: BJJ
T: E Lite
1km Breaststroke swim (d)
F: FULLBODY
Sqt 4x4 107.5kg (d)
OHP 4x4 45kg (d)
S: BJJ
2h BJJ
S: E lite
30min chill jog
M: FULLBODY
Sqt 4x5 102.5kg (d)
OHP 4x5 42.5kg (d)
Pullup 3x5, 2x4 (d)
ACC: 3x1min planks (d)
T: REST
W: BJJ
T: E Lite
1km Breaststroke swim (d)
F: FULLBODY
Sqt 4x4 107.5kg (d)
OHP 4x4 45kg (d)
S: BJJ
2h BJJ
S: E lite
30min chill jog
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
-w49/20, 14-19dec, mixed-
M: FULLBODY + E Lite
Sqt 5x3 115kg
OHP 5x3 47.5kg
Pullup 5x5
E lite: 5k chill jog
T: REST
W: BJJ
T: E Lite
E lite: 7.5k chill jog.
F: FULLBODY
Sqt 4x8 85kg (d)
OHP 4x8 35kg (d)
Pullup 1x6, 4x5 (d)
S: BJJ
NoGI + BJJ. Lots of rolls!
S: REST
SUMMARY: Got wristlocked hard on Sat, not terrible but will take a while to get back to full recovery. Ouch.
M: FULLBODY + E Lite
Sqt 5x3 115kg
OHP 5x3 47.5kg
Pullup 5x5
E lite: 5k chill jog
T: REST
W: BJJ
T: E Lite
E lite: 7.5k chill jog.
F: FULLBODY
Sqt 4x8 85kg (d)
OHP 4x8 35kg (d)
Pullup 1x6, 4x5 (d)
S: BJJ
NoGI + BJJ. Lots of rolls!
S: REST
SUMMARY: Got wristlocked hard on Sat, not terrible but will take a while to get back to full recovery. Ouch.
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.