-w19/21, 10-16 may, mixed week-
MON: FB + E
PM: E + 1 lift
E: 10km 2m/0.5m Run/Walk. Ceiling 121bpm (Tanaka run). 1:23:13. 118ahr. <6+>
1KB PP 1x5/5 28, 2x5/5 32. 1x2/2 36kg. <7+> It is a PR for the left KB PP!
GTG: BWT6 <5>
Calorie Bal: flat (d)
Remarks: Very relaxed effort on the run and as a bonus, my right ankle did not act up at all during the run. Ever slightly sore post run.
TUE: FB
PM: Playground <5+>
Did some german hangs and front lever progressions. A couple of short sprints on the turf as well. The german hangs made my shoulders feel really good for a while.
PM: 1 lift
DL Sorta Max: 1@157.5kg <9>
GTG: BWT6 <5>
Calorie Balance: -200 (d)
Remarks: all time PR 1RM on DL at 157.5kg. I think i could have done 2.5-5kg more but I am happy to stop here for now.
WED: FB + E lite
PM: Bodyweight Squats
Pistol Sq, Shrimp Sq, Dands, jump squats, jump lunges. <6>
PM: E lite
E lite: 30min stepups.
GTG: BWT6 <5+>
Calorie Balance: flat (d)
THU: E lite + MOB
AM: E lite
6k fun run with the daughter. She destroyed me on every fast segment, oh well! <7>
AM: Yoga
30min light Yoga for mobility.
Calorie Balance: flat (d)
FRI: REST/RECOVERY
Calorie Balance: +100 (d)
SAT: E lite + FB
AM: BWT6
BWT6 - Pullups + Core Focus <8>.
PM: E lite
E lite: 45min stepups 20cm box. <7>
Calorie Balance: +100 (d)
SUN: REST/RECOVERY
AM: Yoga
30min Light Yoga for mobility. <5+>
Calorie Balance: flat (d)
Remarks: Weaknesses - left shoulder, right ankle. Old injured parts = crap mobility but I will work on them.
SUMMARY:
Made PR on deadlift, happy with that!
We go into lockdown mode again, so outdoor runs seem unlikely to happen (it appears that it is NOT prohibited) but I will go to stepup marathons in the house if needed. For the next 6-8 weeks it will be mainly calisthenics, lots of mobility work, some KB work (mainly Clean and Push Press).
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
I’m back recording my log on this forum. Probably closer in spirit to my aims and not as “cultish” as some other forums. I am just not a fan of intellectual blinkers.
=W29/21. 12jul start. E. =
MON: STR + E
1200: STR <30min>
BP 10/6@82.5, 2@92.5, 1@97.5.
Pullup 8xEMOM 5/4/3/2/1, 5/4/3.
1700: E <2h>
15k Jog/walk in torrential rain. 2h.
REMARKS: Bench Press felt kinda crap today even if 10x82.5kg is a new 10RM.
TUE: STR + E
0900: STR <30min>
SQ 5@20, 60, 80, 90, 100kg.
Pullup 8xEMOM 5/4/3/2/2, 5/4/3.
1700: E <30min>
5k Time Trial. 24:31, max effort. Trashed.
REMARKS: I was actually aching from the upper body session from the day prior. Reasonably happy with the 5k timing, my best in the last 2 years.
WED: E
0800: E mixed
Rustic island hike 8k and 2h mountain biking. Tired…
THU: STR
0900: STR <30min>
BP 1@105kg (new PR 1RM)
Pullups 10xEMOM 5/4/3/2/1, 5/4/3/2/1
REMARKS: BP new PR at 105kg!
FRI: STR + BJJ
0900: STR <20min>
SQ 2x5@80, 90. 10@102.5kg.
1700: BJJ <1h>
NoGI. Randori.
REMARKS: In a week of high notes, I guess I was due for a come down. I was dogpoo today at BJJ, just was not in good form. I ate something a little off at lunch I think but still.
SAT: REST
SUN: REST
SUMMARY: Highlights - 5k 24:31 (best in 2 years), BP 1x105kg (all time 1RM PR). Lowlights - BJJ “brain” is going backwards. However not much can be done about that for the time being as the country goes into fit/starts over COVID.
~5.5h of training excluding Wed’s hike.
=W29/21. 12jul start. E. =
MON: STR + E
1200: STR <30min>
BP 10/6@82.5, 2@92.5, 1@97.5.
Pullup 8xEMOM 5/4/3/2/1, 5/4/3.
1700: E <2h>
15k Jog/walk in torrential rain. 2h.
REMARKS: Bench Press felt kinda crap today even if 10x82.5kg is a new 10RM.
TUE: STR + E
0900: STR <30min>
SQ 5@20, 60, 80, 90, 100kg.
Pullup 8xEMOM 5/4/3/2/2, 5/4/3.
1700: E <30min>
5k Time Trial. 24:31, max effort. Trashed.
REMARKS: I was actually aching from the upper body session from the day prior. Reasonably happy with the 5k timing, my best in the last 2 years.
WED: E
0800: E mixed
Rustic island hike 8k and 2h mountain biking. Tired…
THU: STR
0900: STR <30min>
BP 1@105kg (new PR 1RM)
Pullups 10xEMOM 5/4/3/2/1, 5/4/3/2/1
REMARKS: BP new PR at 105kg!
FRI: STR + BJJ
0900: STR <20min>
SQ 2x5@80, 90. 10@102.5kg.
1700: BJJ <1h>
NoGI. Randori.
REMARKS: In a week of high notes, I guess I was due for a come down. I was dogpoo today at BJJ, just was not in good form. I ate something a little off at lunch I think but still.
SAT: REST
SUN: REST
SUMMARY: Highlights - 5k 24:31 (best in 2 years), BP 1x105kg (all time 1RM PR). Lowlights - BJJ “brain” is going backwards. However not much can be done about that for the time being as the country goes into fit/starts over COVID.
~5.5h of training excluding Wed’s hike.
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
=W30/21. 19jul start. E. =
MON: STR + E
1200: STR <30min>
BP 1x5,10@62.5, 2x5@72.5, 10@80
Pullup 10xEMOM 5/4/3/2/2, 5/4/3/2/1
1700: E <2h 45min>
21k jog ultra style. 2:36:40. 132ahr.
REMARKS: Cardio itself was not really taxed during the half marathon but idiotic decision to take a NEW pair of shoes for this.
TUE: REST
WED: STR
0900: STR <15min>
SQ 1x3,8@85, 2x3@95, 8@107.5
THU: STR
0900: STR <30min>
BP 3@67.5, 75, 8@85, 8/10@67.5kg
Pullups 10xEMOM 5/4/3/2/2, 5/4/3/2/2
Core work
FRI: STR + E
0900: Jump rope <45min>
20x90s/30s on/off.
1200: STR <45min>
RDL 10x15 40kg, 3x10 50kg
KBP 24kg 1x5/4/3/2/1 ladder.
FS sorta max. 1@107.5kg
REMARKS: All time 1RM for FS despite not training it v much at all this year. Lost a bit of tightness at the bottom of the max attempt but wasn’t a huge issue. I reckon I could have done 5kg more.
SAT: Yoga + STR
1200: Yoga <1h>
Private class. Ouch. Hamstrings are fried from my RDL session yesterday.
1700: STR <15min>
OHP 5@45, 3@50, 1@57.5kg. I did the bare min today.
SUN: REST
SUMMARY: I didn’t make this week so E centric as my right ankle & foot were a little off after Monday’s 21k. Did a bit more strength work. BJJ is off the menu again as the country clamps down on gym as covid cases rise again.
~6.5h of training this week.
MON: STR + E
1200: STR <30min>
BP 1x5,10@62.5, 2x5@72.5, 10@80
Pullup 10xEMOM 5/4/3/2/2, 5/4/3/2/1
1700: E <2h 45min>
21k jog ultra style. 2:36:40. 132ahr.
REMARKS: Cardio itself was not really taxed during the half marathon but idiotic decision to take a NEW pair of shoes for this.
TUE: REST
WED: STR
0900: STR <15min>
SQ 1x3,8@85, 2x3@95, 8@107.5
THU: STR
0900: STR <30min>
BP 3@67.5, 75, 8@85, 8/10@67.5kg
Pullups 10xEMOM 5/4/3/2/2, 5/4/3/2/2
Core work
FRI: STR + E
0900: Jump rope <45min>
20x90s/30s on/off.
1200: STR <45min>
RDL 10x15 40kg, 3x10 50kg
KBP 24kg 1x5/4/3/2/1 ladder.
FS sorta max. 1@107.5kg
REMARKS: All time 1RM for FS despite not training it v much at all this year. Lost a bit of tightness at the bottom of the max attempt but wasn’t a huge issue. I reckon I could have done 5kg more.
SAT: Yoga + STR
1200: Yoga <1h>
Private class. Ouch. Hamstrings are fried from my RDL session yesterday.
1700: STR <15min>
OHP 5@45, 3@50, 1@57.5kg. I did the bare min today.
SUN: REST
SUMMARY: I didn’t make this week so E centric as my right ankle & foot were a little off after Monday’s 21k. Did a bit more strength work. BJJ is off the menu again as the country clamps down on gym as covid cases rise again.
~6.5h of training this 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
=W31/21. 26jul start. E. =
MON: STR + E
0900: STR <45min>
SQ 5x90, 3x102.5, 5x115kg
BP 2x5 72.5, 2x3 80, 5x90kg
PU 1x12. Year best on pullups, could prob do 1/2 more.
1700: E <45min>
Jump rope 16x 120s/30s on/off.
REMARKS: did jump rope instead of a jog today as hammies still sore. That’s what happens when you do stupid s$&t.
TUE: E + STR
1500: E <40min>
5k jog. 33:46 in 33 deg C. 140ahr. I am NOT good with the heat, need to do it more.
2000: STR <5min>
1KBPP 1x5/4/3/2/1 28kg
WED: E
1100: E <7h 30min>
56k ultra run. I am trashed.
THU: STR
0900: STR <45min>
SQ 1@120kg
OHP 1@60kg
Rows 10x8 EMOM
Pullups 1x12, 1x10
Core work
FRI: BJJ
0900: BJJ <45min>
Some easy rolls with the wife at home.
1800: STR <10min>
RDL 10x10 40kg
SAT: STR + Yoga + E
1100: STR <10min>
DL 5x110, 3x122.5, 2x1 137.5kg
RDL 4x8 70kg
1200: Yoga <1h>
Private class.
2000: E
Indoor 5k jog. 34:14. Very chill.
SUN: REST
SUMMARY: This is the end of a 9 week E block. Plan was for 8 weeks but I added an additional week with a challenge to do a 56km. I am happy with this as made some good benchmarks: 1.5m/2.4k 10:31; 5k 24:31. Both are 2y bests. Also completed a 21k and 56k. I might truncate the 21k and 56k in the future as they are, I suspect, quite hard to balance without paying for it in strength & power. Moreoever, it just takes up so much time!
I will plan one more 6-8 week E block at the end of the year to try to make a 10k benchmark run.
MON: STR + E
0900: STR <45min>
SQ 5x90, 3x102.5, 5x115kg
BP 2x5 72.5, 2x3 80, 5x90kg
PU 1x12. Year best on pullups, could prob do 1/2 more.
1700: E <45min>
Jump rope 16x 120s/30s on/off.
REMARKS: did jump rope instead of a jog today as hammies still sore. That’s what happens when you do stupid s$&t.
TUE: E + STR
1500: E <40min>
5k jog. 33:46 in 33 deg C. 140ahr. I am NOT good with the heat, need to do it more.
2000: STR <5min>
1KBPP 1x5/4/3/2/1 28kg
WED: E
1100: E <7h 30min>
56k ultra run. I am trashed.
THU: STR
0900: STR <45min>
SQ 1@120kg
OHP 1@60kg
Rows 10x8 EMOM
Pullups 1x12, 1x10
Core work
FRI: BJJ
0900: BJJ <45min>
Some easy rolls with the wife at home.
1800: STR <10min>
RDL 10x10 40kg
SAT: STR + Yoga + E
1100: STR <10min>
DL 5x110, 3x122.5, 2x1 137.5kg
RDL 4x8 70kg
1200: Yoga <1h>
Private class.
2000: E
Indoor 5k jog. 34:14. Very chill.
SUN: REST
SUMMARY: This is the end of a 9 week E block. Plan was for 8 weeks but I added an additional week with a challenge to do a 56km. I am happy with this as made some good benchmarks: 1.5m/2.4k 10:31; 5k 24:31. Both are 2y bests. Also completed a 21k and 56k. I might truncate the 21k and 56k in the future as they are, I suspect, quite hard to balance without paying for it in strength & power. Moreoever, it just takes up so much time!
I will plan one more 6-8 week E block at the end of the year to try to make a 10k benchmark run.
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
8W21K RUNNING PLAN - SUMMER 2021
Well, it turned out to be 9 weeks, but I was overall pleased with how this went. In future I will end it with a 10k time trial in the 8th week rather than a 21k ramble. I didn't lose any strength in this period, and in fact made some strength PRs surprisingly.
W1.1: 4k Jog.
2/6/21. Botanic Gdn. 120:30s R:W. 30:00, 131ahr. Ankle was a bit off.
W1.2: 5k Jog.
3/6/21. UP PCN. 120:30s R:W. 36:11, 138ahr. Ankle was good.
W1.3: 7k Jog.
5/6/21. UP PCN. 120:30s R:W. 48:20, 133ahr. Ankle twinged a few times
---
W2.1: 4k Jog
7/6/21. UP PCN. 120:30s R:W. 27:00, 133ahr. Ankle was mildly sore.
W2.2: 5k Jog
8/6/21. UP PCN. 120:30s R:W. 34:28, 137ahr.
W2.3: 8k Jog
11/6/21: UP PCN. 120:30s R:W. 55:31, 135ahr.
---
W3.1: 4k jog
13/6/21. UP PCN. 150:30s R:W. 27:06, 131ahr.
W3.2: 2x2.4k, 10min RI
15/6/21. UP PCN. 11:36/11:57. 47vo2max according to Garmin.
W3.3: 8k jog
20/6/21. UP PCN. 120:30s R:W. 55:10, 134ahr.
---
W4.1: 4k jog
21/6/21. Failed to do this run. Do 3x10min Trampoline jumps instead.
W4.2: 8k jog
22/6/21. Botanic Gdn. Sub-MAF run. 57:05, 128ahr. Ankle was a bit off first 2-3k.
W4.3: 10k jog
25/6/21. UP PCN. 150:30s R:W. 1:06:42, 133ahr.
---
W5.1: 5k jog
26/6/21. Sci Ctr. MAF run. 31:32, 139ahr.
W5.2: 2x2.4k, 10min RI
29/6/21. UP PCN. 10:30, 12:10. 9.9 RPE.
W5.3: 10k jog
30/6/21. Jurong Lake. 450/50m R/W. 1:06:16. 134ahr.
---
W6.1: 5k jog
2/7/21. UP PCN. 500m/30sec R/W. Timer was messed up so no timing. Chill effort overall.
W6.2: 8k jog
3/7/21. Botanic Gdn. 500m/30sec R/W. 54:10, 136ahr. Not bad.
W6.3: 13k jog
5/7/21. Jurong Lake. 1k jog, walk until hr sub 130. 1:28:09, 139ahr.
---
W7.1: 5k jog
14/7/21. Skipped the run, did a light ruck and cycle day at the nature park instead.
W7.2: 5k timed run
13/7/21. 24:31, max effort. I am happy with this.
W7.3: 15k jog
12/7/21. Jurong lake. Jog/walk in torrential rain. Ultra style. 2h.
---
W8.1: 5k jog
23/7/21. Variation work as my ankle was a bit off (again). Jump rope 20x90s/30s on/off.
W8.2: 5k jog
27/7/21. 33:46 MAF+ run. 140ahr. 33 degC today, struggled with the heat.
W8.3: 21k jog
19/7/21. Pandan Res. Gravel. 2:36:45. 132ahr. Did it 500m jog, slow down to under 125hr. Max hr 138.
---
W9.1: 5k jog
27/7/21. Alexandria PCN. 33:46 in very hot weather, MAF Run.
W9.2: 5k jog
31/7/21. Indoor 5k jog. 120s/30s on/off. Easy 34:14.
W9.3: 56k ultra run
28/7/21. 7:15. Ridiculously painful on the joints. Won't be doing this again.
---
Well, it turned out to be 9 weeks, but I was overall pleased with how this went. In future I will end it with a 10k time trial in the 8th week rather than a 21k ramble. I didn't lose any strength in this period, and in fact made some strength PRs surprisingly.
W1.1: 4k Jog.
2/6/21. Botanic Gdn. 120:30s R:W. 30:00, 131ahr. Ankle was a bit off.
W1.2: 5k Jog.
3/6/21. UP PCN. 120:30s R:W. 36:11, 138ahr. Ankle was good.
W1.3: 7k Jog.
5/6/21. UP PCN. 120:30s R:W. 48:20, 133ahr. Ankle twinged a few times
---
W2.1: 4k Jog
7/6/21. UP PCN. 120:30s R:W. 27:00, 133ahr. Ankle was mildly sore.
W2.2: 5k Jog
8/6/21. UP PCN. 120:30s R:W. 34:28, 137ahr.
W2.3: 8k Jog
11/6/21: UP PCN. 120:30s R:W. 55:31, 135ahr.
---
W3.1: 4k jog
13/6/21. UP PCN. 150:30s R:W. 27:06, 131ahr.
W3.2: 2x2.4k, 10min RI
15/6/21. UP PCN. 11:36/11:57. 47vo2max according to Garmin.
W3.3: 8k jog
20/6/21. UP PCN. 120:30s R:W. 55:10, 134ahr.
---
W4.1: 4k jog
21/6/21. Failed to do this run. Do 3x10min Trampoline jumps instead.
W4.2: 8k jog
22/6/21. Botanic Gdn. Sub-MAF run. 57:05, 128ahr. Ankle was a bit off first 2-3k.
W4.3: 10k jog
25/6/21. UP PCN. 150:30s R:W. 1:06:42, 133ahr.
---
W5.1: 5k jog
26/6/21. Sci Ctr. MAF run. 31:32, 139ahr.
W5.2: 2x2.4k, 10min RI
29/6/21. UP PCN. 10:30, 12:10. 9.9 RPE.
W5.3: 10k jog
30/6/21. Jurong Lake. 450/50m R/W. 1:06:16. 134ahr.
---
W6.1: 5k jog
2/7/21. UP PCN. 500m/30sec R/W. Timer was messed up so no timing. Chill effort overall.
W6.2: 8k jog
3/7/21. Botanic Gdn. 500m/30sec R/W. 54:10, 136ahr. Not bad.
W6.3: 13k jog
5/7/21. Jurong Lake. 1k jog, walk until hr sub 130. 1:28:09, 139ahr.
---
W7.1: 5k jog
14/7/21. Skipped the run, did a light ruck and cycle day at the nature park instead.
W7.2: 5k timed run
13/7/21. 24:31, max effort. I am happy with this.
W7.3: 15k jog
12/7/21. Jurong lake. Jog/walk in torrential rain. Ultra style. 2h.
---
W8.1: 5k jog
23/7/21. Variation work as my ankle was a bit off (again). Jump rope 20x90s/30s on/off.
W8.2: 5k jog
27/7/21. 33:46 MAF+ run. 140ahr. 33 degC today, struggled with the heat.
W8.3: 21k jog
19/7/21. Pandan Res. Gravel. 2:36:45. 132ahr. Did it 500m jog, slow down to under 125hr. Max hr 138.
---
W9.1: 5k jog
27/7/21. Alexandria PCN. 33:46 in very hot weather, MAF Run.
W9.2: 5k jog
31/7/21. Indoor 5k jog. 120s/30s on/off. Easy 34:14.
W9.3: 56k ultra run
28/7/21. 7:15. Ridiculously painful on the joints. Won't be doing this 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
=W32/21. 2 AUG start. STR=
MON: STR + E
0900: STR <1h>
BP 5@62, 72.5, 82.5, 82.5kg
OHP 5@35, 42.5, 47.5, 47.5kg
PU 10xEMOM 4s
Incline Row 1x33
Core work
1800: E <30min>
Jump rope 12 x 120s/30s on/off
TUE: STR + BJJ
0900: STR <30min>
SQ 5@80, 92.5, 105, 105kg
DL 5@100, 115, 130kg
1800: BJJ <45min>
Chill rolls with the missus.
WED: REST
THU: STR + E
0900: STR <1h>
Pushups 10 sets 20,19...11
OHP 3x37.5, 45, 50, 50kg
PU 1x10, 1x12
Rows 10 x EMOM, 11/10 alternate
Bodyweight Squats total 120
Core work
1700: E <40min>
5k jog. Botanic Gd. 32:12, 137ahr.
FRI: E + STR
0900: E <40min>
5k park jog. 120s/30s run/walk. 130ahr.
1800: STR <30min>
SQ 3x85, 97.5, 110, 110kg
BP 3x70, 80, 87.5kg
SAT: STR + Yoga
1000: STR <15min>
DL 3x105, 120, 135, 135kg
1100: Yoga <1h>
Private class.
SUN: REST
MON: STR + E
0900: STR <1h>
BP 5@62, 72.5, 82.5, 82.5kg
OHP 5@35, 42.5, 47.5, 47.5kg
PU 10xEMOM 4s
Incline Row 1x33
Core work
1800: E <30min>
Jump rope 12 x 120s/30s on/off
TUE: STR + BJJ
0900: STR <30min>
SQ 5@80, 92.5, 105, 105kg
DL 5@100, 115, 130kg
1800: BJJ <45min>
Chill rolls with the missus.
WED: REST
THU: STR + E
0900: STR <1h>
Pushups 10 sets 20,19...11
OHP 3x37.5, 45, 50, 50kg
PU 1x10, 1x12
Rows 10 x EMOM, 11/10 alternate
Bodyweight Squats total 120
Core work
1700: E <40min>
5k jog. Botanic Gd. 32:12, 137ahr.
FRI: E + STR
0900: E <40min>
5k park jog. 120s/30s run/walk. 130ahr.
1800: STR <30min>
SQ 3x85, 97.5, 110, 110kg
BP 3x70, 80, 87.5kg
SAT: STR + Yoga
1000: STR <15min>
DL 3x105, 120, 135, 135kg
1100: Yoga <1h>
Private class.
SUN: REST
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
=W33/9 AUG start. STR=
MON: STR + E
0900: STR <45min>
BP 5x72.5, 3x82.5, 3x1 92.5kg
PU 10xEMOM 2x5, 8x4.
Incline Row 1min max (33)
Bodyweight Squats 100
Core work
1800: E <30min>
30min chill jog. 150s/30s jog/walk.
TUE: STR
0900: STR <45min>
SQ 5x92.5, 3x105, 3x1 117.5kg
OHP 5x42.5, 3x47.5, 3x1 52.5kg
BP 5x65, 75, 85, 85kg
WED: BJJ
1900: BJJ <1.5h>
Great BJJ session! A few cool techniques that I’ve not seen before, and 4 hard rolls. Only downside is I am waitlisted for Sat’s session as the covid regs reduce the max class size.
THU: STR
0900: STR <1.25h>
SQ 5x100, 107.5, 107.5kg
BP 3x70, 80, 90, 90kg
DL 5x112.5, 3x127.5, 3x142.5kg (new 3RM)
PU 2x10
Inc Row 1min (33)
Core work
Remarks: new 3RM for deadlift, seems like I wasn’t doing much in the 2-4 rep range in the past. It was singles or 5s. It felt like a real easy effort today, I thought I had 2-3 reps more in the tank.
FRI: E lite
1700: E lite <30min>
10x 150s/30s On/off jump rope. 126ahr.
SAT: BJJ + Yoga
1000: Yoga <1h>
Easy-ish flow.
1100: BJJ <1.5h>
Tough randori session. Feeling a bit beat up after.
SUN: REST
1700: Recovery E <30min>
10x 120s/30s jog/walk. 124ahr.
MON: STR + E
0900: STR <45min>
BP 5x72.5, 3x82.5, 3x1 92.5kg
PU 10xEMOM 2x5, 8x4.
Incline Row 1min max (33)
Bodyweight Squats 100
Core work
1800: E <30min>
30min chill jog. 150s/30s jog/walk.
TUE: STR
0900: STR <45min>
SQ 5x92.5, 3x105, 3x1 117.5kg
OHP 5x42.5, 3x47.5, 3x1 52.5kg
BP 5x65, 75, 85, 85kg
WED: BJJ
1900: BJJ <1.5h>
Great BJJ session! A few cool techniques that I’ve not seen before, and 4 hard rolls. Only downside is I am waitlisted for Sat’s session as the covid regs reduce the max class size.
THU: STR
0900: STR <1.25h>
SQ 5x100, 107.5, 107.5kg
BP 3x70, 80, 90, 90kg
DL 5x112.5, 3x127.5, 3x142.5kg (new 3RM)
PU 2x10
Inc Row 1min (33)
Core work
Remarks: new 3RM for deadlift, seems like I wasn’t doing much in the 2-4 rep range in the past. It was singles or 5s. It felt like a real easy effort today, I thought I had 2-3 reps more in the tank.
FRI: E lite
1700: E lite <30min>
10x 150s/30s On/off jump rope. 126ahr.
SAT: BJJ + Yoga
1000: Yoga <1h>
Easy-ish flow.
1100: BJJ <1.5h>
Tough randori session. Feeling a bit beat up after.
SUN: REST
1700: Recovery E <30min>
10x 120s/30s jog/walk. 124ahr.
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
=W34/16 AUG start. STR=
MON: STR
0900: STR <45min>
BP 5x75, 3x85, 95, 2x95kg
PU 10xEMOM 3s +6kg
BW Box Squats 5x20
Core work
1800: STR <45min>
SQ 3x87.5, 100, 112.5, 112.5kg
OHP 5x40, 45, 50kg
FS 5x70, 80, 3x92.5kg
TUE: STR + E
0900: STR <15min>
TBDL 5x115, 135, 150, 135, 115kg
1700: E <40min>
5k run:walk 150s:30s. 35:50. 139ahr.
WED: E
1700: E <45min>
6k Z2 run. 40:26. 142ahr.
THU: STR
0900: STR <45min>
SQ 5x100, 3x110, 3/2x120kg
BP 5x67.5, 77.5, 87.5. 12x70kg.
WPU +6kg 2x8/8.
Power Clean technique work
Core work
Slow Burpees 3x10
FRI: STR
0900: STR <30min>
PP 5x45, 50, 55, 55kg
Bicep Curls 24x20kg
BW Sq 2x30
Core Work
SAT: BJJ + Yoga
1000: Yoga <1h>
1100: BJJ <1h>
SUN: REST
MON: STR
0900: STR <45min>
BP 5x75, 3x85, 95, 2x95kg
PU 10xEMOM 3s +6kg
BW Box Squats 5x20
Core work
1800: STR <45min>
SQ 3x87.5, 100, 112.5, 112.5kg
OHP 5x40, 45, 50kg
FS 5x70, 80, 3x92.5kg
TUE: STR + E
0900: STR <15min>
TBDL 5x115, 135, 150, 135, 115kg
1700: E <40min>
5k run:walk 150s:30s. 35:50. 139ahr.
WED: E
1700: E <45min>
6k Z2 run. 40:26. 142ahr.
THU: STR
0900: STR <45min>
SQ 5x100, 3x110, 3/2x120kg
BP 5x67.5, 77.5, 87.5. 12x70kg.
WPU +6kg 2x8/8.
Power Clean technique work
Core work
Slow Burpees 3x10
FRI: STR
0900: STR <30min>
PP 5x45, 50, 55, 55kg
Bicep Curls 24x20kg
BW Sq 2x30
Core Work
SAT: BJJ + Yoga
1000: Yoga <1h>
1100: BJJ <1h>
SUN: REST
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
=W35/23 AUG start. STR=
MON: STR
0900: STR <45min>
SQ 8x80, 90, 90, 102.5, 102.5kg
OHP 6x40, 45, 45, 50, 50kg
WPU +6kg 5xEMOM 43333
PU 5xEMOM 55444
Core work
TUE: ACC + E lite
0900: ACC <15min>
1 min pushups: 45
50/50 lunges
1 min max row: 40
1.5min boat pose
1700: E lite <30min>
4k treadmill z2 jog.
WED: BJJ + E lite
1700: E lite <30min>
Chill 4k jog in my new Nike Alphafly. Getting used to the shoes.
1900: BJJ <1h>
3 hard rolls, 3 chill rolls. Random X guard techniques today - brushed up some details.
THU: STR
0900: STR <45min>
BP 6x67.5, 77.5, 87.5, 87.5, 77.5kg. 2nd set of 87.5kg was very hard.
TBDL 6x115, 135, 155kg. 4x155kg. New 6RM.
Core work
FRI: REST
SAT: Yoga + STR + E
1000: Yoga <1h>
1730: STR <15min>
OHP 3x3 52.5, 1x57.5kg
1800: E <40min>
6k treadmill run. 6:13min/k pace, 131ahr.
SUN: REST
SUMMARY: New 6RM for TBDL at 155kg. Slowly putting in the work.
MON: STR
0900: STR <45min>
SQ 8x80, 90, 90, 102.5, 102.5kg
OHP 6x40, 45, 45, 50, 50kg
WPU +6kg 5xEMOM 43333
PU 5xEMOM 55444
Core work
TUE: ACC + E lite
0900: ACC <15min>
1 min pushups: 45
50/50 lunges
1 min max row: 40
1.5min boat pose
1700: E lite <30min>
4k treadmill z2 jog.
WED: BJJ + E lite
1700: E lite <30min>
Chill 4k jog in my new Nike Alphafly. Getting used to the shoes.
1900: BJJ <1h>
3 hard rolls, 3 chill rolls. Random X guard techniques today - brushed up some details.
THU: STR
0900: STR <45min>
BP 6x67.5, 77.5, 87.5, 87.5, 77.5kg. 2nd set of 87.5kg was very hard.
TBDL 6x115, 135, 155kg. 4x155kg. New 6RM.
Core work
FRI: REST
SAT: Yoga + STR + E
1000: Yoga <1h>
1730: STR <15min>
OHP 3x3 52.5, 1x57.5kg
1800: E <40min>
6k treadmill run. 6:13min/k pace, 131ahr.
SUN: REST
SUMMARY: New 6RM for TBDL at 155kg. Slowly putting in the 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
=W36/30 AUG start. STR=
MON: STR + E lite
0900: STR <1h>
SQ 6x82.5, 95, 107.5, 107.5, 107.5kg.
BP 3x82.5, 92.5, 92.5, 1x102.5, 6x82.5kg
WPU +6kg 5xEMOM 43333
PU 5xEMOM 55444
BW Sq Accessory 6x20
Core work
1800: E lite. <40min>
UP PCN. 2x2.4k z2 jog 5min apart. 1) 5:51min/k, 138ahr. 2) 6:18min/k, 141ahr.
TUE: STR + E lite
0900: STR <30min>
OHP 8x35, 42.5, 47.5, 47.5, 42.5kg
BW Lunges 50/50
1 min max bent row 35kg: 32
1 min boat pose
1700: E lite <45min>
MR Reservoir. 4k + 2k Run/Walk. 4k: 6:12min/k, 141ahr. 2k: 6:21min/k, 142ahr. Very warm.
WED: E lite
1700: E lite <30min>
4k 1min/1min R/W. 7:17min/k, 129ahr. Wearing cross-trainers today but seemed ok.
THU: STR
0900: STR <1h>
BP 8x62.5, 70, 72.5, 85. 5x85kg. Today was 10rpe on the last rep of 8x85kg.
TBDL 3x145, 157.5. 2x175kg (new PR!)
Core work
Summary: New all time PR on Trapbar Deadlift with a double at 175kg. Unplanned, but I paid for it with a torn callus. Ouch. Worth it I guess.
FRI: REST
SAT: Yoga + STR + E
1000: Yoga <1h>
1300: STR <40min>
OHP 5x40, 47.5, 52.5, 52.5, 47.5kg
SQ 3x95, 115, 115, 115kg
1500: E lite <30min>
30min chill pool swim
SUN: REST
~6h of training total
SUMMARY: I failed to book BJJ this week and was waitlisted in vain. Oh well. I shall try to do better for next week. Made a new 2RM and all time PR on TrapBar Deadlift at 2x175kg. Did tear a callus though (been slacking off on hand care, my wife told me I deserved the pain).
MON: STR + E lite
0900: STR <1h>
SQ 6x82.5, 95, 107.5, 107.5, 107.5kg.
BP 3x82.5, 92.5, 92.5, 1x102.5, 6x82.5kg
WPU +6kg 5xEMOM 43333
PU 5xEMOM 55444
BW Sq Accessory 6x20
Core work
1800: E lite. <40min>
UP PCN. 2x2.4k z2 jog 5min apart. 1) 5:51min/k, 138ahr. 2) 6:18min/k, 141ahr.
TUE: STR + E lite
0900: STR <30min>
OHP 8x35, 42.5, 47.5, 47.5, 42.5kg
BW Lunges 50/50
1 min max bent row 35kg: 32
1 min boat pose
1700: E lite <45min>
MR Reservoir. 4k + 2k Run/Walk. 4k: 6:12min/k, 141ahr. 2k: 6:21min/k, 142ahr. Very warm.
WED: E lite
1700: E lite <30min>
4k 1min/1min R/W. 7:17min/k, 129ahr. Wearing cross-trainers today but seemed ok.
THU: STR
0900: STR <1h>
BP 8x62.5, 70, 72.5, 85. 5x85kg. Today was 10rpe on the last rep of 8x85kg.
TBDL 3x145, 157.5. 2x175kg (new PR!)
Core work
Summary: New all time PR on Trapbar Deadlift with a double at 175kg. Unplanned, but I paid for it with a torn callus. Ouch. Worth it I guess.
FRI: REST
SAT: Yoga + STR + E
1000: Yoga <1h>
1300: STR <40min>
OHP 5x40, 47.5, 52.5, 52.5, 47.5kg
SQ 3x95, 115, 115, 115kg
1500: E lite <30min>
30min chill pool swim
SUN: REST
~6h of training total
SUMMARY: I failed to book BJJ this week and was waitlisted in vain. Oh well. I shall try to do better for next week. Made a new 2RM and all time PR on TrapBar Deadlift at 2x175kg. Did tear a callus though (been slacking off on hand care, my wife told me I deserved the pain).
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.