Boon’s Training Notebook

[godjira1]

2 TO 8 APRIL 2018

Aerobic+ month = retry after a pretty crap attempt in March. Week 1/4.

MON: BJJ + 1 LIFT
lunchtime
1) T1/T1a: backtake with seatbelt and “fancy leg shuffle” from side control. T2: RNC, rear ezekiel details - “torque” instead of squeeze might work better. Certainly did for me.
2) 3x7min rolls. Was in good form today.
3) Bench Press 2x5 at 85kg (80pct). Barely made the 5th rep on both sets. Wth... seem to going backwards on this lift. Let’s finish the block and then try something a bit different.

TUE: 2 LIFTS + SPRINTS + YOGA
lunchtime
1) 1h KB Press: 20kg for 5L5R, 24kg for 5L5R, 28kg for 2L3R, 32kg for 0L1R. I reckon the day I can press 5L5R with the 32kg my shoulder issues will be behind me.
2) Deadlifts 2x2 at 135kg (90pct). Man, these felt hard today as I had a twingy right hamstring. But they went up for a new PR. Going to keep TM the same and switch over to Sumo for a bit for some variety... my PR for sumo is quite a bit lower so let's see if it carries over.
3) 3 sets of [3x25m sprints, 3x5 burpees, Monkey bar travel].

evening
1) 1.5hrs Yin Yoga. Not a workout but more like a stress relief session. Painful in some parts!

WED: BJJ
lunchtime
1) BJJ Randori. Got in 6x7 min rolls. Did generally quite well and did ZERO lapel chokes as my fingers are achy. But really sharpened the armbars and RNCs today.

evening
1) TGU 2xLR 20kg, 3xLR 24kg.

THU: 2 LIFTS
lunchtime
1) Pullups 11-7-6 (Session 1/8).
2) Front Squats 2x2 at 100kg (90pct). They didn't exactly snap up but I had a little more to give - so that's a new PR for Front Squats! Move up TM slightly.

FRI: NoGI
lunchtime
1) noGI turned out to be a wrestling session. I did well in the rolls but utterly beat after and my right knee feels odd. Days like this I just feel...maybe I am getting a bit old for this shit.
2) No endurance today as part of the “heal the knee” campaign.

SAT: REST

SUN: 2 LIFTS + ENDURANCE
am
1) Sumo deadlift 2x5 at 105kg (70pct). Deload session.

evening
1) Pullups 11-8-7 (Session 2/8).
2) 6k in 37:08, 143bpm HR. Not good at all! But it’s a sorta restart. Hopefully we see good improvement within 4-6 weeks.

Summary: Decent week of training, best I have felt overall in a while. It’s hard to complain when you make 2 PRs (DL and FSQ). The loss of endurance performance is a bit of a bummer but was to be expected given I haven’t done any E work in almost 2 weeks. Time to fix that.

[godjira1]

9 TO 15 APRIL 2018

Week 2/4 of Aerobic+ week.

MON: BJJ
1) T1: Cartwheel Pass vs Butterfly Guard. T2: Standard Longstep vs Situp Guard direct to a rolling omoplata. Yes, fancy moves today.
2) 7x7min rolls. Absolutely shattered as there was no chill in all these rolls...

TUE: 3 LIFTS + SLEDS
1) Bench Press 2x3 at 90kg (85pct). Still grindy on the 3rd rep though I think better than the last 2 times I did this.
2) Sumo Deadlift 2x5 at 120kg (80pct). Man, a lot more glute involvement it seems vis-a-vis conventional deadlift. I shall see if I am able to walk tomorrow.
3) 1h Kettlebell Press. 5L5R 20kg, 5L5R 24kg, 3L3R 28kg, 0L1R 32kg, 0L2R 32kg.
4) 10 x 10m sled sprints +50kg.

WED: BJJ + 1 LIFT
lunchtime
1) Randori today. 6x7min rolls.

evening
2) 1h KB Press 3x 5/5 24kg.

THU: 2 LIFTS + ENDURANCE
lunchtime
1) Pullups 12-7-7 (session 3/8)
2) TGU 5x LR 24kg.
3) Treadmill 5km at 10.3kph, 137bpm HR avg.

FRI: 2 LIFTS
I meant to do noGI today but hay fever has struck and I doubt my training partners would appreciate being close to someone who seems like he has the cold...
lunchtime
1) Double KB Front squats. 5s at 32kg, 40kg, 48kg, 56kg, 64kg. It feels different somehow from normal barbell front squats, and well, you got to clean the buggers to get started. This was meant to be a deload session for Front Squats, was very fun too.

evening
1) Bench Press 95kg (90pct) for 2-1-1-1. Couldn't get 2 sets of 2, so really I am guessing it's more than 90pct of my true 1RM. Am going to move down the TM just a notch and rebuild with more volume.

SUN: Mock PFT + 1 LIFT
am
1) 2.4km run 10:24, 150bpm avg, 162 max. Works out to a VO2 max estimate of 53ish.
2) 44 pushups in 1 min.
3) 49 situps in 1 min.
That worked out to a score of 92/100 for my age group, so quite happy with that. I did the static stations on a lark, because I was due to do a fast paced run today anyway. So my strength endurance isn’t half bad despite virtually no training. And frankly, this is probably only my 2nd high intensity run in the last 12 months.

evening
1) Bench Press 52.5kg (50pct) 3x5. Deload session.

Summary: very nice week of training despite the hay fever. Was really quite chuffed with the 2.4km timing. Am doing 6 weeks of proper aerobic training and retesting it.

[godjira1]

16 TO 22 APRIL 2018

Endurance+ Week 1/6. Building up to a retest of the 2.4km, 1min pushups, 1min situps.

MON: 2 LIFTS + ENDURANCE
No BJJ today as I have a bit of a cough and don’t want to be a germ vector.
am
1) Pullups 12-8-7 (4 of 8)
2) Front Squats 82.5kg (75pct) 3x5.

lunchtime
1) 5k Relaxed walk as active recovery.

TUE: 4 LIFTS
lunchtime
1) 1h Kettlebell Press 28kg 3x 3L3R.
2) Bench Press 80kg (75pct) x5, 85kg (80pct) x4, 90kg (85pct) x3. Felt really strong today and today's 90kg x3 was pretty quick. Am trying a different set of rep scheme for Bench Press as I have been stagnating for a while on this lift.
3) Sumo Deadlift 130kg (85pct) 2x3. This is a PR for Sumo deadlift, it's weird but I used to really struggle with Sumo, but something has changed.
4) Box Jump singles, new post-acl injury PR at 42". Failed on the 44".

WED: BJJ + 1 LIFT
lunchtime
1) Randori. I had 5x7min rolls, sat one round out as we were an odd number today. All close and tough battles today.
2) TGU 2xLR at 32kg. Much much better on the left side now! Still a bit of trepidation getting under the bell on that side though. Right = no issues but I need to find a 36kg KB once I get the left 32kg TGU mastered. I cannot quite contemplate the 40kg... seems way too big a jump.

THU: REST

FRI: 3 LIFTS + ENDURANCE
am
1) Pullups 13-8-7 (Session 5/8). Wasn't in great form today, 13th rep felt tough.

lunchtime
1) Front Squat 90kg (80pct) 3x4.
2) 1h KB Press 28kg for 3x 4L4R. Struggled to get lockout on the last rep, last set on the left side but hey, not bad.
3) 5k Treadmill 10.4kph, 138bpm HR avg.

SAT: REST.
Still stuffed nose and coughing. Bah.

SUN: 1 LIFT + ENDURANCE
Still struggling to shake off this cold/cough (ARGH) and decided Endurance wasn't going to be such a genius idea.

am
1) Did a bench session and called it. 80kg (75pct) x5, 85kg (80pct) x4, 90kg (85pct) x3.

I moved the 32kg KB to the TV room but I doubt I will be doing heavy duty stuff like TGUs with it. Nonetheless, it will be near enough that I might actually do some stuff.

pm
1) Decided to grow a pair after dinner. 6k Maffetone in 34:56, 141bpm HR avg. Very humid conditions. 50 pushups before heading back.

Summary: Pity about the cough/cold taking away basically most of the bjj sessions. Managed to get in the Endurance sessions and lots of lifts. Hammering the body with water, vit c, sleep to get this cold/cough out of the way!

[godjira1]

23 TO 29 APRIL 2018

Week 2/6 of Endurance+

MON: 3 LIFTS + KNEE REHAB WORK
lunchtime
1) Pullups 13-8-8 (session 6/8)
2) TGUs 3x LR 32kg. Hooah! Failed the second rep on the left initially but got my act together and the 3rd rep was actually real smooth.
3) Sumo Deadlift 2x2 140kg (90pct). Was meant to be 137.5kg but the small plates were all used by someone else. New PR then!
4) Did a bit of knee rehab stuff as I felt a little twinge at the back of the knee during full extensions yesterday but nothing serious.

TUE: BJJ
lunchtime
1) T1: magic “grip” with your own lapel around his wrist in closed guard. Do a outside pull (armdrag style) to get opponent to post, attack with omoplata, triangle or even armbar if he leaves other hand on your body. T2: Switch armbar from bottom if opponent figure 4s and stacks you. Learnt this move before but today I noticed some details that changed things for me - hopefully I can add this into the arsenal.
2) 4 x 6min. Really difficult rolls today - 2 opponents were slightly better and 2 slightly worse. These are the kind of rolls that are the hardest mentally and physically, at least for me. Bushed.

WED: 1 LIFT + ENDURANCE
lunchtime
1) Front Squat 95kg (85pct) 3x3. Move up TM.
2) 5km Treadmill at 10.5kph. 139bpm avg HR.

THU: BJJ + 1 LIFT
lunchtime
1) Technique today was a lapel worm from half guard or z-guard. Mini worm guard? Because the final hand position is similar. Use the other hand to hug the waist, and keep your head near his hips for a variety of single-leg finishes.
2) 4x7min rolls, 2 tough ones, 2 chill ones.

evening
1) Bench Press 80kg (75pct) x5, 85kg (80pct) x4, 90kg (85pct) x3. Went up ok but I am frankly not sure if I can make the next TM. Well, only 1 way to find out.

FRI: NoGI + 1 LIFT
lunchtime
1) Half/Z-Guard passing with knee-slide. Details on how to get the "shallow" underhook that controls distance. How to use the crossface with forearm against his ear and posting into the floor. Lots of details.
2) Had 4 x 6min rolls. 2 super hard ones, and 2 were more chill.
3) Kettlebell Swings 10x10 with 32kg. This is the deload session for deadlifts.

SAT: REST

SUN: ENDURANCE + 2 LIFTS
am
1) Endurance. 6 x 400m repeats, each repeat + rest = 4min. I did 1:32, 1:28, 1:31, 1:33, 1:33, 1:32. Not bad, was just aiming for sub 1:40 on all repeats as an initial aim. I have to repeat this workout in a couple weeks so let's see.
2) Pistol Squats. 4 x 3(LR). This was a deload session for Front Squats.
3) One Arm Pushups. 6 x 2(LR). This was a deload session for Bench Press.

Summary: OVERALL(+) Had great fun training this week and felt generally quite good in most aspects - BJJ, endurance and strength. -ve points: Have a bit of a sore elbow after suffering a snappy keylock; tore a callus during the 10 x 10 KB Swings on Friday which sucks a lot actually, but I will work around it. Somewhat irritatingly my right ear is sore again, time to break out the wrestling head condom.

[godjira1]

30 APRIL to 6 MAY 2018

Week 3 of 6 of Endurance+.

MON: BJJ
lunchtime
1) Some drills. Side Control to Mount (various, kneeslide, stepover, etc), backtakes from Side Control.
2) 4 x 6min rolls. All pretty chill ones today.

TUE: 2 LIFTS + POWER
lunchtime
1) Bench Press 82.5kg (75pct) x5, 87.5kg (80pct) x4, 92.5kg (85pct) x3. That last set is a PR for Bench Press, just about!
2) Sumo Deadlifts 125kg (80pct) x5, 132.5kg (85pct) x3.
3) 10 x 10m sprints.

WED: BJJ
lunchtime
1) Randori class. 7x7m rolls. My neck hurts (together with 137 other parts of me).

THU: 2 LIFTS + ENDURANCE
lunchtime
1) 1H KB Press. L: 5-3-3 at 28kg. Failed 3x5, maybe I need more rest // sets. R: 3x5 at 28kg.
2) Front Squat. 85kg (75pct) x5, 90kg (80pct) x4, 97.5kg (85pct) x3. That was an easy PR for FSQ today, I felt I had at least a couple reps in tank.
3) 5km Treadmill run at 10.6kph. 136bpm avg HR.

FRI: NoGI
lunchtime
1) Various single leg combinations.
2) 4x6min rolls. 1 roll where i got steamrolled, 2 super tough close rolls, then a white belt for me to slow down into the close.

SAT: REST
seem to be coming down with a cough/cold AGAIN. Water + Vit C + Zinc loading to try to fight this off.

SUN: ENDURANCE
am
1) Did something different today. Played around with the Beep Test. I warmed up with 2 sets of 10m beep tests and managed to finish all 20 levels. Then I did the official one and tapped out at 9/4. Not good, basis my cooper’s test timing I should be hitting mid 10s. Will retry in the evening if I can free up a slot.

evening
1) Redid the Beep Test twice with 10mins between attempts. Got 8/6 and 6/6. Wow I surfaced a weakness for sure. A bit hesitant with the turns too. Could be a great new mode of training in itself but boy, it’s tough.
2) Did 50 pushups and 25x1 pullups. The latter might seem strange but I was trying to avoid the full elbow extension on the eccentric move on the left side as it still hurts, but seems ok starting from a dead hang.

Summary: Excellent week of training overall. Downside: a little flu-ey at the end, and my left elbow is a little wonky, so pullups, presses are no-no for now. BJJ needs to be light mode too.

[godjira1]

7 TO 13 MAY 2018

Week 4 of 6 for ENDURANCE+

MON: BJJ + 1 LIFT
lunchtime
1) Lapel and wormguard passes. Well, best is not to get trapped in them at all but if you do, general idea is to try to get to HQ positions which allow you to pressure the grips - do NOT try to pass until you break the grip because they have a strong lever to tip u over.
2) 4 x 6min rolls. First 3 absolutely brutal. Last one I was just running down the clock.
after 15mins rest...
3) TGUs LR with 16 - 20 - 24 - 28 - 32kg. Today felt good. First reps with the 16kg was actually the hardest!

TUE: 2 LIFTS
Had to skip the finisher today as couldn’t take a long lunch break.
lunchtime
1) Bench Press 82.5kg (75pct) x5, 87.5kg (80pct) x4, 92.5kg (85pct) x3.
2) Sumo Deadlift 125kg (80pct) x5, 140kg (90pct) x2.

WED: BJJ + YOGA
lunchtime
1) randori class. 5x7min rolls. Rough day on the mats.

evening
1) Yoga for 1.5hrs. Ouch.

THU: BJJ + 1 LIFT
lunchtime
1) Same wormguard and lapel guard passes as MON. Some new details.
2) Specific trg where we had to lock on worm guard or lapel lasso. Good fun.
3) 3x6min free rolls. All chill ones today.
4) 1h Kettlebell Press. 3 x 5L 5R at 28kg.

FRI: REST
Woke up with a sore right knee (yes, that's the one without an acl) in the MCL area. Twingy when squatting to depth as well. So as usual, discretion is the better part of valor. I was planning to do an Endurance run + Front Squats today but that would have been very stupid.

SAT: REST
Have made a decision to take active rest today and tomorrow as well. Just >12k steps, no heavy weights, maybe a few pushups here and there. Did a "stock-take" on the body this morning - neck is stiff, left elbow is sore, right knee is wonky. Body needs a few days of tender loving to get back to fight shape.

SUN: REST
Active rest. 15k+ steps. Played some Laser Tag *which was really HIC I swear*

Summary:
I woke up on Friday feeling crappy - aches all over. Fingers in a mess from BJJ, left elbow was stiff, right knee MCL area felt bad, left shoulder mobility big step down.... and I thought, that can't be right. Am going to give myself a few days off next week, restart TMs lower (while I haven't been missing lifts, I probably have been working at higher intensities than I meant to) and really be disciplined with my de-load weeks from both BJJ and Weights. It's meant to happen every 4th week but truth be told, haven't been keeping to it all year.

[godjira1]

14 TO 20 MAY 2018
======PLAN=======
DELOAD WEEK. Plan is
MON. REST
TUE. Deadlift, KBP, Box Jumps
WED. REST
THU. REST
FRI. Squat, Bench
SAT. REST
SUN. 6k MAF Run. Pullups.

Plan for weights is to work up to ONE set of 4 reps with 80% of TM, so really low volume, relatively low intensity.
================

+++++REALITY+++++
MON: REST.
Mobility work in am and before sleep. 10k steps.

TUE: 4 LIFTS + JUMPS
lunchtime
1) Squat: 4s at 77.5kg, 82.5kg, 90kg, 95kg (80pct). Left shoulder mobility is bad but keep trying.
2) Pullups Ladder 1-2-3-4-5. Left elbow isn’t recovered, maybe 80pct.
3) 1h KBP 28kg. L: 5-5-4. R: 3x5. Rested a bit and cranked out 1/1 at 32kg.
4) Sumo Deadlifts w 1" deficit. 4s at 92.5kg, 100kg, 107.5kg, 115kg (80pct). These felt way harder than they should today.
5) Box Jumps: 24”, 26”, 30”, 32”, 36”, 38”, 42”. Failed at 44” (again).

WED: REST.
Mobility work + 13k steps.

THU: 1 LIFT
am
1) Bench Press 4s at 62.5kg, 67.5kg, 72.5kg, 77.5kg (80pct).
Got in just over 10k steps.

FRI: 1 LIFT
am
1) Pullup Ladders 1-5, 1-3. Left elbow much better now.
>14k steps.

SAT: REST
>20k steps. Taking kids for a day at the amusement park and beach should qualify as E dammit.

SUN: 1 LIFT
The right knee is not brilliant, still a bit of swelling. So endurance is out of the window for now.
evening
1) TGU 2 x 32kg each side. Did warm ups of 16kg and 24kg. The first rep with the 32kg is actually harder than the 2nd rep. I am wondering if I should just warm up more next time.
Managed >15k steps.

SUMMARY:
The right knee injury appears to be somewhat more serious than I initially thought. Some kind of MCL sprain/tear with a bit of swelling thru the joint. Don't have full flexion of the knee and full extension hurts a little. That said, just working thru the rehab exercises daily that I did for the ACL rehab a year back.

Managed all of the lifts (even squats) but no endurance work this week. Will aim to tackle more endurance next week, running if the knee agrees, else it will be the airdyne or swimming.
+++++++++++

[godjira1]

21 TO 27 MAY 2018
======PLAN=======
ENDURANCE+ Week 5 of 6. Plan is
MON. Bench Press. Light Endurance
TUE. Deadlift, KBP, Sleds
WED. Light Endurance
THU. Squat, Pull-ups.
FRI. BJJ OR Light Endurance
SAT. REST
SUN. Intervals. Pull-ups
==================

+++++REALITY+++++++
MON: 1 LIFT + POWER + ENDURANCE
am
1) Bench Press 3s: 72.5kg, 77.5kg, 82.5kg, 87.5kg (90pct)
2) 10 x 10m sprints, different starting positions.
3) 5k Treadmill Run at 10.7kph. 138bpm avg hr. A lil' quicker next time.
>20k steps.

TUE: 2 LIFTS + SLEDS
lunchtime
1) 1h KB Press 5 x L1R1 at 32kg.
2) Sumo Deadlifts 3s: 110, 115, 120, 127.5kg (90pct).
3) 5 x 20m Sled Pushes +50kg.
>12k steps

WED: LIGHT ENDURANCE
evening
1) 5 x 5min on/1min off skipping with Thai rope. I call this light endurance, but it is never easy.

THU: 3 LIFTS
lunchtime
1) Squats. 3s at: 90kg, 95kg, 100kg, 107.5kg (90pct). Shoulder mobility is improving so keep on plugging away. The knees felt absolutely fine during the squats. EDIT: I messed this up a bit. Top set was supposed to be 100kg (85pct).
2) Pull-ups. Ladders 1-5, 1-5. 3min rest between the ladders. Intra-ladder, just hop off and back on.

evening
1) TGUs 1L1R at 12kg, 16kg, 20kg, 24kg, 32kg. Slowly but surely I am getting comfortable with the 32kg bell on the left side.

FRI: 2 LIFTS + BJJ
am
1) Squat. 4 at 90kg (75pct). Am trying out squatting 4-5x a week, just 1 workset at low arousal levels that hopefully leaves a lot of room for recovery.

lunchtime
1) BJJ fundamentals to get back in the groove and test the knee out. Was balloon sweep and idiot sweeps from spider guard. Did a bunch of specific training and it went well. Knee is not 100pct yet for sure, so will continue with Fundamentals class for another week.
2) Push Press. 5 at 50kg (70pct). Following the Squat Every Day (SED) protocol. Just work up to a daily top set of 5 or 4 or 3 or 2 daily.

SAT: 3 LIFTS
am
1) Squat. 1x3 at 97.5kg (80pct).
2) Push Press. 1x4 at 52.5kg (75pct).
I finished both lifts in 18mins. That's something to be said about this high frequency, low daily volume, 70-85pct intensity method. It's only the 2nd day I am playing around with this but it feels good.

lunchtime
1) Pullups 2-3-4-5-6. Just drop off the bar for a few secs and hop back on between sets. The last rep of the set of 6 was hard!

As an aside, the right knee woke up a lil' wonky. Ok on extension but at full flexion there is some discomfort. Bah.

SUN: LIGHT ENDURANCE
afternoon
1) Dance Lesson. Just for laughs. But it was quite taxing for me as I have 2 left feet.
+++++++++++++

SUMMARY: Overall a pretty nice week of training. Trying out high frequency, low daily volume, mid intensity training with weights to see if that takes away some of the niggling aches and pains I have been getting.

[grouchyjarhead]

Looks like the knee is feeling better, glad it wasn't anything major.

[godjira1]

Looks like the knee is feeling better, glad it wasn't anything major.

thanks. it felt much better today but I am gonna give it a few days before I give it the beans.