Monster's Log

[monster]

Operator Week 1

11/12/16
Squat 3x5
Bench 3x5
DL 1x5

Missed training and 1 workout this week due to work.

Average Macros for the week:
Calories: 2602
Protein: 162

Having trouble hitting my calorie goal for the day so going to try a new approach for this next week.

Operator Week 2

11/15/16
Judo: 1.5 Hours

Squat 3x5
Bench 3x5
PU 3x5

[monster]

It seems to be highly personal approach. Here is one from G2B training log, so I am quoting (not stealing ). I think this is great logic to follow.

"At the end of each block I'll asses each exercise. They'll fall into one of 3 categories:

-Minimum struggle
-Moderate struggle
-Significant struggle or failure

If it's minimum struggle, the exercise will be progressed and I'll do the usual 3 sets.
For moderate struggle I'll stay at the same weight and do 5 sets.
Now the caveat here is if I'm doing the 5 sets already and I finish at minimum or moderate struggle, I'll progress weight and go back to 3 sets.
And lastly If I finish at significant struggle the weight will be regressed and I'll do 5 sets next block."

Oh, awesome. Thanks, appreciate it! Took a look through G2B training log and think I understand it. Decided on the usual operator setup for the next block, with training maxes as follow:

Squat 70kg
Bench 55kg
Wpu +12.5kg
Deadlift 82.5kg

11/8/2016
Training: 1 hour

3x5 squat
3x5 bwpu
3x5 bench

No worries. Good luck with new block!

Thanks!!

[monster]

11/16/2016
Squat 3x5
Bench 3x5
PU 3x5

Kettlebell:
1x5 Halo
1x5 Goblet Squat
1x5 Deadlift
5x10 2-hand swing
1x5 Turkish Get Up

Bought a 16kg kettlebell so am considering the idea of doing something like Simple twice a week or so.
Kettlebell is way too heavy for TGU at the moment so I am just practicing the movement with a block.

[monster]

11/18/2016
Judo

Squat 3x5
Bench 3x5
PU 3x5

11/19/2016
Goblet Squat 1x5
Swing 5x10
TGU 1x5

Operator Week 3
11/20/2016
Squat 3x3
Bench 3x3
WPU 3x3


Feel like I haven't been able to train enough due to work, so may start tracking hours for that more carefully to ensure that I'm investing enough time in skill training.

[monster]

11/21/2016
Judo

11/22/2016
Judo

Squat 3x3
Bench 3x3
WPU 3x3

11/24/2016
Judo

Squat 3x3
Bench 3x3
Deadlift 1x3

Weird schedule this week so did lifts early and no time for kettlebell. Completed all the lifts but bench was a struggle.

[monster]

Operator Week4
11/28/2016
Judo

Goblet Squat 1x5
Swings 5x10

11/29/2016
Judo

Squat 3x5
Bench 3x5
PU 3x5

Am really enjoying the KB swings; posterior chain always feels rock solid the day after. The only other time I've felt such a noticeable improvement is after returning to judo after focusing on RDLs.

Was actually kind of hoping I could somewhat build an aerobic base doing KB swings, with winter coming and it being absolutely freezing outside, but I don't feel the benefits I received from LSS runs so now that my foot is mostly healed I should probably get back to that.

Doesn't feel like I've been making much progress over the last few blocks, have even deloaded a few times. I suspect the reason is that I need to get more sleep for recovery and eat an extra cow a day, but I guess it's also to be expected now that I go to the gym after training, rather than before.

[J-Madd]

Operator Week4
11/28/2016
Judo

Goblet Squat 1x5
Swings 5x10

11/29/2016
Judo

Squat 3x5
Bench 3x5
PU 3x5

Am really enjoying the KB swings; posterior chain always feels rock solid the day after. The only other time I've felt such a noticeable improvement is after returning to judo after focusing on RDLs.

Was actually kind of hoping I could somewhat build an aerobic base doing KB swings, with winter coming and it being absolutely freezing outside, but I don't feel the benefits I received from LSS runs so now that my foot is mostly healed I should probably get back to that.

Doesn't feel like I've been making much progress over the last few blocks, have even deloaded a few times. I suspect the reason is that I need to get more sleep for recovery and eat an extra cow a day, but I guess it's also to be expected now that I go to the gym after training, rather than before.

I've done two-a-days with Judo before, but I always lifted in the morning and then practiced at night. I'd be a hot mess trying to squat after 90 min of throws! I admire that you've been able to pull this off at all!

[monster]

Operator week 4 cont.

12/01/2016
Judo

1x5 goblet squat
5x10 kettlebell swing

12/02/2016
3x5 squat
3x5 bench
3x5 pu

12/04/2016
3x5 squat
3x5 bench
3x5 pu
Lss run 30 minutes

Schedule got messed up a bit this week so extended my week to Sunday.

Operator week 5

12/05/2016
Judo

12/06/2016
Judo

Was too tired after judo today to go to the gym so going to extend this week to Sunday as well and do a Wednesday/Friday/Sunday week.

[monster]

Operator Week4
11/28/2016
Judo

Goblet Squat 1x5
Swings 5x10

11/29/2016
Judo

Squat 3x5
Bench 3x5
PU 3x5

Am really enjoying the KB swings; posterior chain always feels rock solid the day after. The only other time I've felt such a noticeable improvement is after returning to judo after focusing on RDLs.

Was actually kind of hoping I could somewhat build an aerobic base doing KB swings, with winter coming and it being absolutely freezing outside, but I don't feel the benefits I received from LSS runs so now that my foot is mostly healed I should probably get back to that.

Doesn't feel like I've been making much progress over the last few blocks, have even deloaded a few times. I suspect the reason is that I need to get more sleep for recovery and eat an extra cow a day, but I guess it's also to be expected now that I go to the gym after training, rather than before.

I've done two-a-days with Judo before, but I always lifted in the morning and then practiced at night. I'd be a hot mess trying to squat after 90 min of throws! I admire that you've been able to pull this off at all!

Thanks! It's definitely a struggle trying to gym after judo. Am looking for a new gym where I can go in the morning and also considering if zulu might be better simply to reduce the volume.

[DocOctagon]

Curious why not Fighter/Bangkok instead? It seems made for your situation. 2 days of max strength, one day of KB work. You could go minimalist too, just the big 3 or something along those lines.