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Matt's Log

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July 25
BJJ-1.75 hours
Note-My wife and I left the kids with a neighbor and went out to a Brazilian steakhouse after BJJ for our 6th anniversary. As far as post-training refueling goes, all you can’t eat fire-roasted beef and jasmine rice sure does the job.

July 26
Rows-3 sets
Push ups-3 sets
Rucked 73 minutes w/ 50 lbs

July 27
Mace-2 sets
Snatches-12NR @ 32k
KBS-overspeed-3NR @ 32K
BJJ drills-15 minutes
Note-I didn’t really want to train today, but the boy sure did.

July 28
Mace-1 set
Snatches-24NR @ 32k
BJJ-1.5 hours
Note-Since I was going to hit the BJJ today anyways, I went ahead and made the snatches a little spicy. The first 10NR were EMOM, the next 10NR were on the 0:45, and the last 4NR were on the 0:30. I went ahead and wore the HRM for the first time in a while, looks like I peaked out at 172. I don’t think 45 seconds was a sustainable interval, but things still felt pretty good until I dropped the interval to 30 seconds.

July 29
Rest day. Just what the doctor ordered.
 
Snowman said:
Note-My wife and I left the kids with a neighbor and went out to a Brazilian steakhouse after BJJ for our 6th anniversary. As far as post-training refueling goes, all you can’t eat fire-roasted beef and jasmine rice sure does the job.
Click to expand...

I'm working on a book titled "The Quick, and the Dead, and the Full of Beef".
 
July 30
Rows-6NR
Sprawls-6NR
Snatches-10NR @ 32K
Ran 30 minutes w/ 5x30 second pickups
Note-Nice little mixed session

July 31
Another rest day. I thought about pushing through, but my body really seemed to be asking for another day off.

Aug 1
Mace-2 sets
Snatches-26NR @ 32K
BJJ-1.5 hours
Note-I think of these days as “big days”. Mixing modalities and just putting in some work for at least a couple hours.
 
Aug 2
Rows-3 sets
Push ups-3 sets
Rucked 76 min w/ 50lbs

Aug 3
BJJ drills-5 min
Mace-2 sets
Snatches-20NR @ 32K
Note-Already gave up on the 2H swings, after only a month or two. They just aren’t satisfying in the way that snatches are. I’m sure I’ll revisit them again some time. Maybe it would be different if I was doing them with a heavy ‘bell, but that ain’t in the cards right now.

Aug 4
Pull ups-4NR w/ 50 lb pack
Dips-4 sets w/ 50 lb pack
Rucked 32 minutes w/ 50 lbs
Note-No more pull ups with a pack. I somehow jacked my neck on my last set (I felt it going a little on set 3, but thought it would be fine). I think it might have something to do with the pack pulling my T-spine posteriorly while I kept a hollow position. It seems like I tweak my neck every 8-12 months or so. The last few times we’re while I was pressing. This is the first time it was pull ups. It usually resolves in a couple days with no lasting issues, but it’s sure annoying for the time being. I usually have to move my body and head together like Frankenstein’s monster for the first half of the day, until it loosens up.

Aug 5
BJJ drills-5 min
Mace-2 sets
Snatch-14NR @ 32K, 10NR @ 36K
Note: Neck is still jacked, but today actually wasn’t as bad as day 1 usually is.

I’m going to start playing with the 36 again. I’ll be pretty quick to shelf it if I feel like I’m not moving it fast enough, but I think I might get a little more out of the 36 since I’m only making time for 20-30 NR per session anyways. When I’m doing longer sessions, the rest periods with the 36 would stretch out too much and I would start to lose power. Looking back at my log, my longest session since rotations started up has been 31NR, with most being in the 20-30NR range. The 32 is a fast-moving weight and I can knock out 20-30NR pretty quick. Time to see what I can do with the 36, after not snatching it for 3 months.
 
Aug 6
Rows-6NR
Sprawls-6NR
Snatch-10NR @ 36K
Ran 26 minutes w/ 5x30 second pickups

Aug 7
BJJ drills-5 min
Mace-2 sets
Snatch-18NR @ 32K, 10NR @ 36K

Aug 8
Mace-3 sets
Snatch-6NR @ 24K
BJJ-2 hours

Aug 9
Rows-4 sets
Sprawls-4 sets
Rucked 79 min w/ 50 lbs
 
Aug 10
Snatch-4x10 @ 32K, 6x5 @ 36K
BJJ-1.5 hours

Aug 11
Rows-6NR
Sprawls-6NR
Ran 25 minutes w/ 5x30 second pickups

Aug 12
BJJ drills-5 min
Mace-2 sets
Snatch-6x10 @ 32K, 10x5 @ 36K

Aug 13
Rows-3 sets
Push ups-3 sets
Rucked 30 min w/ 50lbs

Aug 14
Mace-2 sets
Snatch-4x10 @ 32K, 12x5 @ 36K

Aug 15
BJJ-1.5 hours
 
Aug 16
Rows-3 sets
Push ups-3 sets
Rucked 51 min w/ 50lbs

Aug 17
BJJ drills-5 min
Mace-2 sets
Snatch-6x10 @ 32K, 8x5 @ 36K

Aug 18
Rucked 35 min w/ 50 lbs

Aug 19
Mace-2 sets
Snatch-4x10 @ 32K, 10x5 @ 36K

Aug 20
Mace-2 sets
Snatch-4x5 @ 24K
BJJ-1.5 hours

Aug 21
Mace-2 sets
Snatch-6x10 @ 32K, 2x10 @ 36K, 12x5 @ 36K
 
Aug 22
BJJ-1.75 hours

Aug 23
Rows-3 sets
Push ups-3 sets
Rucked 61 min w/ 50lbs

Aug 24
BJJ drills-5 min
Mace-2 sets
Snatch-12x5, 4x10 @ 36K

Aug 25
BJJ-1.5 hours
-later-
Ran 35 min w/ 5x20 second pickups

Aug 26
Mace-2 sets
Snatch-6x5, 6x10 @ 36K
Note: Whew. Today was a bit of a struggle. Either because I started doing my 10’s with the 36, or because of how my sleep has been. Or both. It’s a good time for a mid-cycle de-load anyways, so I’ll chill out for the rest of the week.
 
Aug 27
Rows-3 sets
Push ups-3 sets
Ran 32 min

Aug 28
4 hour hike with a buddy of mine, maybe carrying 10-15 pounds. I had hoped that it would be a nice, chill hike that would fit well within my de-load week, but it ended up being being a 6 mile (total) out-and-back that had a little over 1,000’ elevation change per mile. The way up was alright, but the way down lit up my quads like nobody's business. Had the standing leg shakes by the time we got back to the truck. Still fun, though. Worth it.

Aug 29
Helped some friends move, relatively small apartment
BJJ-30 minutes (squeaked in right as class ended, in time to get a few rounds in)
 
Aug 30
Rows-3 sets
Push ups-3 sets
Rucked 60 min w/ 50lbs

Aug 31
Mace-2 sets
Snatch-14x5, 2x10 @ 36K
Note: Wrapped up my mini de-load, now time to start working back up with the 10’s.

Sept 1
BJJ-1.75 hours

Sept 2
BJJ drills-5 min
Mace-2 sets
Snatch-10x5, 4x10 @ 36K

Sept 3
Rows-3 sets
Push ups-3 sets
Ran 39 min w/ 5x20 second pickups

Sept 4
Mace-2 sets
Snatch-12x5, 4x10 @ 36K
 
Sept 5
BJJ-1.75 hours.
Note-Good session. Held my own (defensively) with a couple purple belts, then got whooped up on real good by a wrestler with a white belt. Many lessons learned.

Sept 6
Rows-3 sets
Push ups-3 sets
Rucked 70 min w/ 45lbs

Sept 7
Mace-2 sets
Snatch-14x5, 2x10 @ 36K

Sept 8
BJJ-1.5 hours

Sept 9
Mace-2 sets
Snatch-10x5, 4x10 @ 36K
 
Sept 10
Rows-3 sets
Push ups-3 sets
Ran 30 minutes w/ 5x20 second pickups

Headed back to Montana for some vacation time with the family. Bringing my mace and the 32 kilo ‘bell. Part of me wants to bring the 36 instead, but I’ve done this often enough to know that you don’t bring your training ambitions with you on vacation. You either have a disappointing vacation or disappointing training. Or both. I’ll be doing some short and sweet A+A sessions, likely with 2-4 harder sets added in towards the end in hopes of maintaining the few pounds I’ve added in this last month or so. Other than that, it’ll be a fair amount of walking and some drop-in BJJ classes (if anywhere is allowing drop-ins).

Sept 11
On the road, training volume was split over two stops
Mace-3 sets
Snatch-14x5, 2x10 @ 32

Sept 12
Rows-3 sets
Push ups-3 sets
Ran 31 min

Sept 13
BJJ-1 hour

Sept 14
Mace-2 sets
Snatch-20x5, 2x11 @ 32
Note-Did the last half dozen NR EMOM without too much trouble, though I don’t think I would have wanted to do all of them that way. That said, I haven’t really been paying for the altitude that badly. I live at about 300 feet, on a hill overlooking Puget Sound, and the in-laws’ ranch sits right on the continental divide, just shy of 6,000 feet. I’ve noticed I have to dial things back a little bit, but I haven’t been hitting any walls. The smoke that I ran into in Eastern Washington is blowing this way, though. Bummer. Hopefully it thins out a little on it’s way over here.

Sept 15
BJJ-2 hours
Note-Super chill training. Normally I would whine about a lack of rolling, but the class was super small, and I basically got two back-to-back personal session with a black belt. I ain’t mad. I should have worked out before-hand, though.

Sept 16
Snatch-20x5, 2x12 @ 32
 
Sept 17
Mace-2 sets
Rows-3 sets
Push ups-3 sets
Ran 35 minutes w/ 5x20 second pickups

Sept 18
Mace-2 sets
Snatch-20x5, 2x12 @ 32

Sept 19
Rows-3 sets
Push ups-3 sets
Played in the hotel pool with the boy, and swam a few laps here and there.

Sept 20
Mace-2 sets
Snatch-20x5, 2x12 @ 32
More pool time, a little more playing and less lapping this time.

Sept 21
Snatch-8x5 @ 32
Push ups-1 set
-later-
Rows-3 sets
Push ups-3 sets
Note-Was on the road all day today. Stopped at a park and did some snatches before lunch.

Sept 22
Mace-2 sets
Snatch-12x5 @ 32
-later-
BJJ-1 hour, hard
 
Sept 23
Chin up- 2 sets
Push ups- 2 sets

Sept 24
Ran 30 minutes w/ 5x20 second pickups
-later-
BJJ-1 hour

Sept 25
Mace-2 sets
Snatch-20x5, 2x12 @ 32

Sept 26
Rows-6NR, 1 set
Push ups-6NR, 1 set
Box jumps (up onto the hotel bed)-6NR
-later-
Played in the pool with the boy for an hour, swam some laps

Sept 27
Mace-2 sets
Snatch-20x5, 2x14 @ 32

Sept 28
Mace-1 set
Snatch-6x10 @ 32
Push ups-3 sets
Note-Another big road day. Meant to do more, but that’s how things go sometimes.
 
Sept 29
Rows-2 sets
Push ups-2 sets
Ran 37 minutes w/ 5x20 second pickups
-later-
BJJ-2 hours (light class, very technique focused)

Sept 30
Mace-2 sets
Snatch-12x5, 4x10, 2x14 @ 32
Note-Experimenting with some sets of 10. They felt alright on the 28th, but I was at about 2,500 feet lower elevation then. Right now, at almost 6,000 feet, they’re a bit much. I’ll look into them again when I’m back in Seattle.

Oct 1
BJJ-1 hour

Oct 2
Mace-2 sets
Snatch-20x5, 2x14 @ 32

Oct 3
Hiked up to do some camping. A bit less than 2 miles and 1,800 feet with a roughly 35 pound pack. Took 2 hours and 59 minutes. Did I mention that my four-year old was with me? He took a lot of breaks. Not because he got out of breath, but because he would get bored with walking and would want to look around. That said, I’m super proud that he made it the whole way by himself. I had girded my loins for a high probability of carrying my 45-pound child in addition to the pack, but did just fine.

Oct 4
Hiked back down. I did end up carrying the boy 4 or 5 times, but not because he needed it. Once we started walking, I figured out that I could probably make it to the open mat in town if we were able to just keep walking without stopping. When the boy wanted to rest, I just picked him up and carried him for a minute or two. Made it down in 90 minutes.

BJJ-About an hour
 
Oct 5
Mace-2 sets
Snatch-12x5, 2x10 @ 32K
-later-
BJJ-1.5 hours
Note-On the road all day today, driving back to Seattle. I guess it had to happen some time. On the bright side, I got back in time to hit up an evening class at my gym and get in some mat time.

Oct 6
Mace-2 sets
Snatch-12x5, 2x10 @ 36K
Ran 24 min w/ 2x20 second pick ups

Oct 7
BJJ-1.75 hours

Oct 8
Rows-2 sets
Push ups-2 sets
Snatch-8x10 @ 32K
Ran 24 min w/ 2x20 second pick ups
Note-No bicep tendon soreness from the 36 kilo snatches, so that’s a good sign.

Oct 9
Mace-2 sets
Snatch-6x10 @ 24K
BJJ-1.5 hours
Note-Feeling a little creaky. Maybe I went a little overboard yesterday. Or maybe I’m overdoing it on BJJ and the associated post-BJJ rice consumption. I’ll keep an eye on it.

Oct 10
Mace-2 sets
Snatch-12x5 @ 36K
Ran 24 min w/ 2x15 second pick ups
Note-I’ve been playing with combining both running and snatching on my non-BJJ days. This mean shorter runs and quicker snatch sessions, but if my hands can hold up, it will allow me to get in more running than I would otherwise, with a similar weekly snatching volume. I’ll probably aim for 20-30 minutes for both the snatch and running sessions. I am yet to really settle on a target weekly volume, but I tend to hit about 300 reps/week when doing A+A 3 days/week. Seems like a good place to start. My hope is that the snatches will spin up the aerobic machinery (while checking the strength and power boxes), and then my short run can be as productive as possible.
 
Oct 11
Rows-2 sets
Push ups-2 sets
Rucked 64 min w/ 55lbs

Oct 12
Rows-2 sets
Push ups-2 sets
Snatch-8x5, 4x10 @ 32K
Ran 21 min

Oct 13
Mace-2 sets
Snatch-12x5 @ 32K
Ran 17 min w/ 3x15 second pick ups
Note-Kept things short because I was in a hurry, but I think an easy day was what I needed anyway.

Oct 14
BJJ-1.5 hours

Oct 15
Rows-2 sets
Push ups-2 sets
Snatch-10x5, 2x10 @ 36K
Ran 24 min w/ 2x15 second pick ups

Oct 16
Mace-2 sets
Snatch-12x5 @ 32K
Ran 20 min w/ a 60 second pick up

Oct 17
Mace-1 set
Snatch-4x10 @ 24K
BJJ-1.75 hours

As I play with the “Snatch n’ Run Every Day” model, I think I need to drop my expectations for the snatch, in order to allow more time and recovery for running. Instead of 300 snatches per week as a minimum, 250-300 might be a better target. If aim for 50-80 snatches a day, and snatch/run 4-6 days a week, that should put me in that range. If I comfortably break 300, cool, but I’m not going to make it a goal. I’ll still throw in some sets of 10 every 2-3 days in order to stay in “hypertrophy maintenance mode.” I’m not doing any planned daily variation, but there should still be plenty of daily variation due to the nature of life. The hands are holding up nicely, which is encouraging. My bodyweight is staying pretty stable around 168-170 (it creeped up a bit after I got back from vacation), which is also nice. There’s something about this training that seems really enjoyable. A short strength and power session, followed by a relaxing run. Maybe it’s just because it’s a new thing; I’ll have to see if that feeling sticks around. I almost feel like I’m recovering better by doing two back-to-back short sessions instead of a single long session with a single modality, but that might also be an indicator that the training effect is smaller.
 
Oct 18
Rows-2 sets
Push ups-2 sets
Snatch-6x5 @ 32K
Ran 47 min

Oct 19
Mace-2 sets
Snatch-8x5, 2x10 @ 36K
Ran 23 min w/ 3x20 second pick ups

Oct 20
BJJ-1.5 hours

Oct 21
Rows-2 sets
Push ups-2 sets
Snatch-12x5, 2x10 @ 32K
Ran 18 min

Oct 22
Mace-2 sets
Snatch-12x5 @ 36K
Ran 27 min w/ 3x20 second pick ups

Oct 23
Rows-2 sets
Push ups-2 sets
Snatch-16x5 @ 32K
Ran 28 minutes

Oct 24
Snatch-6x10 @ 24K
BJJ- 1.5 hours

Oct 25
Mace-2 sets
Snatch-6x5, 2x10 @ 32K
-later-
Rucked 59 minutes w/ 55 lbs
 
In my continual effort to simplify my life and remove that which is not paying dividends, I think I'm going to try taking a break from my SF log for a bit. I've logged continually for almost 5 years...but a lot has changed in 5 years. I've discussed a lot, posted a lot, and learned a lot. I'm still going to check in to SF every once in a while (to be fair, my attendance has been pretty dismal for the past year or so anyways), and I'm still going to keep a paper log, as I've done for over a decade now.
 
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