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Andrew's Training Log

Today’s Practice: DBD Saturday, hard effort
  • 3x5 goblet squats x 40kg
  • 16x6 one arm swings x 40kg (6 swings every 30 seconds); 96 total swings in 8 minutes
  • 10x1 get ups x 40kg (1 get up every 75 seconds); 10 total get ups in 12.5 minutes
Swings felt alright. This is a PR for my get ups! Feeling good!
 
Today’s Practice: Road to Sinister

•3x5 goblet squats: 40, 48, 40

•II-III (moderate volume, high intensity) 10x10 one arm swings: 40, 48, 40, 40, 40; OTM; left, rest, right, rest, etc. 100 total swings in 10 minutes

•III-III (high volume, high intensity) 12x1 get ups: 36, 44, 36, 36, 36, 36; left, right, rest, etc. 12 total get ups

Today’s Note:

Change of plans for the future. 1) I’m happy I have achieved Timeless Sinister, but I’m quite tired the next day. So, I’ve reduced the weight, and will build back up slowly. 2) My biggest weakness is my conditioning; hence, I did my swings OTM. I can pass the talk test within the minute, but not comfortably. This will change. 3) Waving the volume and intensity.
 
Today’s Practice: Road to Sinister

•3x5 goblet squats: 36, 44, 36

•I-II (low volume, moderate intensity) 8x10 one arm swings: 36, 44, 36, 36; OTM; left, rest, right, rest, etc. 80 total swings in 8 minutes

•I-I (low volume, low intensity) 8x1 get ups: 28, 36, 28, 28; left, right, rest, etc. 8 total get ups
 
Two weekends ago I started BJJ as a hobby, with no grappling experience. So, last week I just did a couple Timeless Simple practices. Now, I’d like to find a balance of lifting and bjj.

Today’s Practice:
  • 3x5 goblet squats: 32, 40, 32
  • I-II (low volume, moderate intensity) 8x10 one arm swings: 32, 40, 32, 32
  • II-III (moderate volume, high intensity) 10x1 get ups: 36, 44, 36, 36, 36
 
Today’s Practice:
  • 3x5 goblet squats: 28, 36, 28
  • III-I (high volume, low intensity) 12x10 one arm swings: 28, 36, 28, 28, 28, 28
  • III-II (high volume, moderate intensity) 12x1 get ups: 32, 40, 32, 32, 32, 32
Only nasal breathing during rest.
 
Yesterday’s Practice:
  • 1 hour BJJ in the evening
Today’s Practice:
  • 3x5 paused goblet squats x 32kg
  • 20x5 one arm swings x 32kg (5 swings every 60 seconds); 100 total swings in 20 minutes
  • 14x3 partial get ups x 32kg in 30 minutes
Always passing the talk test before starting the next set.
 
Today’s Practice:
  • intensive stretching with a focus on side splits
  • shoveling three driveways
  • 1 hour BJJ
Bodyweight around 78.5kg
 
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Today’s Practice:

•movement prep: 3 rounds x 16kg
•snatch: 6 sets x 4 reps x 24kg, OTM; 48 total reps in 12 minutes
•bent press: 12 sets x 2 reps x 28kg; 48 total reps

1 hour bjj in the evening. Trying something different.
 
Yesterday’s Practice: Timeless Simple

•3x5 goblet squats x 32kg
•10x10 one arm swings x 32kg
•10x1 get ups x 32kg

Back to normal! Also 1 hour of bjj in the evening.

Today’s Practice:

•StrongFirst Resilient with 16kg
•SFG skills practice: 3x2 military press: 24, 28, 24; 1x2 front squats x (28+24), 1x2 windmills x 24; 1x2 bent press x 24
 
Today’s Practice: Timed Simple

•1x5 prying goblet squats x 16kg, 2x5 paused goblet squats x 32kg
•10x10 one arm swings x 32kg (10 swings every 30 sec); 100 total swings in 5 min
•1 minute rest
•10x1 get ups x 32kg (1 get up every 60 sec); 10 total get ups in 10 min

A good challenge before the holiday eating! I’m happy I did it, but damn, it was super tough.

I also tested my max breath hold today: 4 minutes 20 seconds!
 
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Today’s Practice:

•3x5 goblet squats: 48, 48, 56
•10x10 two arm swings: 48, 48, 56, 56, 48, 48, 48, 48, 48, 48
•10x1 get ups: 40, 48, 40, 40, 40

This felt pretty good! I missed my heavy weights!

Today’s Stretching:
-kneeling hip flexor stretch x 3 min
-kneeling hamstring stretch x 3 min
-pigeon stretch x 3 min
-front splits x 3 min
-seated straddle x 8 min
-brettzle x 2 min
 
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Yesterday’s Practice:

•1 hour BJJ in the morning, then 1 more hour in the evening!

I think I’m going to stick with just the Simple weights for a while, Timeless twice a week and timed once a week. I want to let my body adapt to increased workload, then I’ll slowly increase the weight.
 
Yesterday’s Practice: Timeless Simple

•3x5 goblet squats x 32kg
•10x10 one arm swings x 32kg
•10x1 get ups x 32kg

Other:
-1 hour bjj
-o2 apnea training, 3:30 min breath hold
-co2 apnea training, 2:35 min breath hold
-grounding/walking
-SFG skills practice
 
Today’s Practice: IPM

•movement prep: 3 rounds x 16kg
•snatch: 12 sets x 4 reps x 24kg, OTM
•bent press: 12 sets x 2 reps x 24kg

I need a break from S&S, so snatches and bent presses instead. I’ll start light, hopefully I’ll get to some (semi) impressive weights. Goals I’d like to hit this year:

1) comfortably snatch 32kg
2) comfortably bent press 40kg
3) 5-minute snatch test with 24kg
4) bent press the 48kg-beast (hopefully)

All at 80kg bodyweight.
 
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