Matt's Log

Discussion in 'Training Logs' started by Snowman, Feb 23, 2016.

  1. Snowman

    Snowman Quadruple-Digit Post Count

    Oct 12
    Goblet Curl-Cluster sets-3x(3x5) @ 32K
    Sprinted 5x60m
    Rucked 3.3 km with 45 lb

    Oct 13
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    TGU w/ windmill press-6x1 @ 32K
    Snatch-16x5 @ 32K

    Oct 14
    Goblet Curl-Cluster sets-3x(3x5) @ 32K
    Floor Press-3x5 @ 32K
    Rucked 63 min (5.3 km) w/ 65 lbs

    Note-Got a new pack in the mail and decided to put it through it's paces. An hour with 65 lbs and no tingly hands. A little tender over the hips where the weight was resting, but no tingly hands. I'll take it.

    Oct 15
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    TGU w/ windmill press-6x1 @ 32K
    Snatch-18x5 @ 32K
    Rucked 3.3 km with 65 lb

    Oct 16
    -Rest day-
    Goblet Curl-Cluster sets-3x(3x5) @ 32K
    Floor Press-3x5 @ 32K
    Rucked 3.3 km with 65 lb

    Note-The extra curls and floor presses are to improve elbow flexion/extension endurance in BJJ. I might start playing around with slow fiber hypertrophy work to see what that does. Definitely a spice, not the main dish, but it's nice to have something to experiment with. I've finally developed enough sense not to jack around my core program too much...

    Oct 17
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    TGU w/ windmill press-6x1 @ 32K
    Snatch-20x5 @ 32K
    Rucked 3.3 km with 65 lb
    -later-
    BJJ

    Small win for the day: Today was the first day I hit 100 snatches using sets of 5 with the 32K. I moved from sets of 4 to sets of 5 in order to get more training value in less time once classes started. That 5th snatch seems to make a big difference in the number of sets my hands can tolerate, and I think it moves the needle towards strength in the strength/endurance continuum that A+A exists on. Which is exactly what I wanted after all of my endurance work this summer. It's nice to hit the little milestones.
     
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  2. Snowman

    Snowman Quadruple-Digit Post Count

    Oct 19
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    TGU w/ windmill press-6x1 @ 32K
    Snatch-12x5 @ 32K
    Rucked 3.3 km with 65 lb

    Oct 20
    Gone huntin'. I'll just call it my LED work for the week.

    Oct 21
    KB Curl-slow twitch hypertrophy style-2x50 seconds
    PU-slow twitch hypertrophy style-2x50 seconds
    Note: Wanted to do more, but life said otherwise.

    Oct 22
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    TGU w/ windmill press-6x1 @ 32K
    Snatch-20x5 @ 32K
    Rucked 3.3 km with 65 lb

    Oct 23
    KB Curl-slow twitch hypertrophy style-2x50 seconds
    PU-slow twitch hypertrophy style-2x50 seconds
    Note-Life is still getting in the way, but at least it's in a pattern that allows to me to do my A+A sessions.

    Oct 24
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    TGU w/ windmill press-6x1 @ 32K
    Snatch-10x5 @ 32K
    Rucked 3.3 km with 65 lb
    -later-
    BJJ

    Oct 25
    KB Curl-slow twitch hypertrophy style-2x50 seconds
    PU-slow twitch hypertrophy style-2x50 seconds
    Sprinted 5x60m
    Note: Finally got some sprints for the first time in over a week. Definitely felt like something I hadn't done for a while. Not nearly as bad as when I just started doing them again, though. I think I need to be more cognizant of not neglecting them for as long. Snatches train a lot of the same attributes, but there's something about sprinting that just demands a little more.

    Oct 26
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Tactical GU-4x1 @ 32K
    C&P- 4x2 @ 32K
    Snatch-20x5 @ 32K
    Rucked 3.3 km with 65 lb
    Note-Playing around some more with my pressing/strength work. Tactical get-ups are...challenging. I definitely see them as having some good potential carryover to BJJ, as far as developing good hip control.
     
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  3. Snowman

    Snowman Quadruple-Digit Post Count

    Whew, been a while...

    Oct 27
    Gone hunting.

    Oct 28
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Tactical GU-4x1 @ 32K
    C&P- 4x2 @ 32K
    Snatch-22x5 @ 32K

    Oct 29
    KB Curl-slow twitch hypertrophy style-2x50 seconds
    PU-slow twitch hypertrophy style-2x50 seconds
    Sprinted 5x40m
    Rucked 3.3 km with 65 lb

    Oct 30
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Tactical GU-4x1 @ 32K
    C&P- 4x2 @ 32K
    Snatch-18x5 @ 32K
    Rucked 3.3 km with 65 lb

    Oct 31
    KB Curl-slow twitch hypertrophy style-2x50 seconds
    PU-slow twitch hypertrophy style-2x50 seconds
    Sprinted 5x40m
    Rucked 3.3 km with 65 lb
    -BJJ class canceled in observation of Halloween. I'm probably more disturbed by this than I should be.

    Nov 1
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Tactical GU-4x1 @ 32K
    C&P- 4x2 @ 32K
    Snatch-20x5 @ 32K
    Rucked 3.3 km with 65 lb

    Nov 2
    KB Curl-slow twitch hypertrophy style-2x55 seconds
    PU-slow twitch hypertrophy style-2x55 seconds
    Rucked 2.9+1.7 km with 65 lb

    Nov 3
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Tactical GU-4x1 @ 32K
    C&P- 4x2 @ 32K
    Snatch-18x5 @ 32K

    Nov 4
    KB Curl-slow twitch hypertrophy style-2x55 seconds
    PU-slow twitch hypertrophy style-2x55 seconds
    BJJ neck exercises
    -later-
    Ran 49 minutes w/ 5x60m sprints (6.7 km)
    Note: I'm traveling a little this week so running instead of rucking. To be fair, I may have to renege on my post-half-marathon negative opinion of running. After a two month break from LED running, it's starting to sound fun again.

    Nov 5
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    C&P- 6x2 @ 32K
    Snatch-24x5 @ 32K

    Nov 6
    KB Curl-slow twitch hypertrophy style-2x55 seconds
    PU-slow twitch hypertrophy style-2x55 seconds
    BJJ neck exercises
    Ran 25 minutes w/ 5x60m sprints (3.0 km)
    Note-I am liking the LED running with a set of sprints thrown in the middle. It's a good way to mix things up. Once I get back home, I'll likely start mixing running and rucking again.

    Nov 7
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    C&P- 8x2 @ 32K
    Snatch-20x5 @ 32K
     
  4. Snowman

    Snowman Quadruple-Digit Post Count

    Nov 8
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    Note: This is mostly just some slow twitch hypertrophy stuff that I don't feel like recording in detail.

    Nov 9
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Mil Press- 4x2 (each side) @ 32K
    Snatch-16x5 @ 32K
    Ran 3.0+1.6 km

    Nov 10
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    Ruck 1.6+4.4 km w/ 65 lbs

    Nov 11
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Mil Press- 5x2 (each side) @ 32K
    Snatch-20x5 @ 32K

    Nov 12
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    Ran 3.0 km w/ 5x60m sprints
    -later-
    BJJ class
     
  5. Snowman

    Snowman Quadruple-Digit Post Count

    Nov 13
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Mil Press- 4x2 (each side) @ 32K
    Snatch-16x5 @ 32K
    Ran 3.2 km

    Nov 14
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    Sprints-5x60m
    Ran 3.2 km
    -later-
    BJJ class

    Nov 15
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Mil Press- 1x1, 2, 3 (each side) @ 32K
    KBS-1H-8x7 @ 32K
    Snatch-14x5 @ 32K
    Ran 3.2 km

    Nov 16
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    Ran 1.6 km

    Nov 17
    BJJ-75 minutes of open roll rounds. Good stuff, but very glycolytic.

    Nov 18
    Rest day. I've kinda been feeling like I needed a legit rest day for a few days, and after yesterday I'm doing it.

    Nov 19
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Mil Press- 5x2 (each side) @ 32K
    KBS-1H-4x7 @ 32K
    Snatch-20x5 @ 32K
    Ran 3.2 km
    Note-Two days of good sleep and a day totally off, and I am feeling good. Had to be wise and not hit things too hard today.
     
  6. Snowman

    Snowman Quadruple-Digit Post Count

    Nov 20
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    Ran 3.6 km w/ 3x80m sprints+1.6 km

    Nov 21
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    C&P- 1, 2, 3, 1, 2 (each side) @ 32K
    Snatch-10x5, 8x7 @ 32K

    Nov 22
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors

    Nov 23
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    C&P- 3x1, 2 (each side) @ 32K
    Snatch-8x5, 10x7 @ 32K
    Note-Tweaked my neck pretty good today. There seems to be a muscle in the lower-middle part of my neck, on my right side, that just likes to yell at me a couple times a year. It usually takes a few days to heal, regardless of what I do. I tend to take it a little bit easy, but still do what I can do, within the limits of the pain and stiffness.

    Nove 24
    -BJJ-open roll for 90 minutes
    Note-Open roll was at noon, so the morning stiffness had worn away some. While I was rolling, my neck felt almost normal. Now that I've been relaxing, I can feel it start to stiffen up again. Bummer, but I'll live. Just a couple more days of this, I assume.

    I've sort of dropped the LED work for the last couple weekends, and I'm debating whether or not that's something I want to continue doing, at least for this season. Here in a couple weeks, once I'm on my own study schedule for about three months, I'm going to start doing BJJ 2-3x/week, and maybe kickboxing once/week. It will be a little more glycolytic training than I would like, but it's a good opportunity to develop the skills. I'll have to figure out what to drop in order to compensate. My training has consisted of:
    • A+A snatches. Comfortably doing sets of 5 with 32K.
    • LED running and rucking to get to and from class, with some extra thrown in throughout the week
    • Sprints about 2x/week
    • BJJ 1-2x/week
    • BJJ special exercises (slow twitch hypertrophy stuff)
    Moving forward to winter, my plan is to get stronger, maintain some semblance of aerobic function, and get as much mat time as my study schedule will allow. I'm tentatively thinking:
    • A+A work-I'm at the point where I can start adding more repeats, or more reps per repeat. In the interest of increasing strength and saving time, I'm inclined to start doing more reps per repeat. I've done repeats of 7 in the last couple sessions, and it feels good. It will still be HIRT, but in a couple months it might not be true A+A anymore.
    • LED work-Once classes stop in December, I won't have any reason to do daily, short distance stuff. I might just relegate LED to a single 60 minute session once a week, or nix it altogether.
    • Sprints-Everything is covered in ice. I've been doing some sprints, but it's just impossible to go very fast. These will be tabled until spring.
    • BJJ (and kickboxing)- Come the middle of December, this will take over as my primary means of conditioning work (3-4 sessions/week).
    • Special exercises-I'll keep them for as long as they seem useful. They don't really suck up any time or recovery resources.
    This March I'll be moving. Between the lack of anywhere to practice BJJ at the new location and the improvements in weather, I will likely swap the martial arts training out and the LED work back in (as well as the sprints, I really do like them).
     
    Last edited: Nov 24, 2018
    Harald Motz likes this.
  7. Snowman

    Snowman Quadruple-Digit Post Count

    Nov 25
    BJJ special exercises-Bi's, Tri's, and Adductors. (skipped neck stuff)
    -later-*Neck felt a lot better
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    KBS-1H-4x7 @ 32K
    Snatch-6x5, 10x7 @ 32K

    Nov 26
    Ran 3.2 km

    Nov 27
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    C&P-3x2 (each side) @ 32K
    Snatch-8x5, 10x7 @ 32K
    Ran 3.2 km

    Nov 28
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    Ran 3.2 km
    -later-
    BJJ (light class) followed by kickboxing class

    Nov 29
    Ran 3.2 km

    Nov 30
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    C&P-2x1, 2, 3 (each side) @ 32K
    Snatch-8x5, 10x7 @ 32K
    Ran 3.2 km

    Dec 1
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors

    Dec 2
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Yielding Press-4x6 @ 32K
    Snatch-4x5, 14x7 @ 32K

    Dec 3
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    Ran 3.2 km
    Note-I was going to do a little more today, but I slept like garbage last night.

    Dec 4
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Yielding Press-4x6 @ 32K
    Snatch-4x5, 14x7 @ 32K
    Note-Today was not very smooth. If I was still using my HRV app, it would say that I was very parasympathetic. I slept an extra hour or two trying to recover from yesterday's lack of sleep, and it took a lot to get going this morning.
     
    Last edited: Dec 7, 2018
    Harald Motz and Michael Scott like this.
  8. Snowman

    Snowman Quadruple-Digit Post Count

    Addendum to today's training:
    1 round of the usual warmup exercises
    Snatch-10x7 @ 32k
    Note-Got home a little early, so I figured today was a good day for a second session. I have special plans for tomorrow, so gotta get the work in today...
     
  9. Snowman

    Snowman Quadruple-Digit Post Count

    Dec 5
    Ran 3.2 km
    KBS-2H-3x15 @ 32K
    Note-This was after about 23 hours of fasting and I wanted to see what kind of glucose response I could get. Still got one, but not as much as I think I would have otherwise.

    Dec 6
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    Ran 3.2 km

    Dec 7
    PU-2x25, later 1x25
    Goblet Squat-2x10, later 1x10 @ 32K
    Goblet Curl-2x8, later 1x8@ 32K
    Yielding Press-4x6, later @ 32K
    Snatch-12x7, later 8x7 @ 32K
    Ran 3.2 km
    Note-Did an AM and PM session. Playing around with training session timing a bit.

    Dec 8
    Rest day

    Dec 9
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Yielding Press-4x6 @ 32K
    Snatch-16x7 @ 32K

    Dec 10
    Ran 3.2 km
    BJJ class

    Dec 11
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Yielding Press-4x6 @ 32K
    Snatch-18x7 @ 32K
    Ran 3.2 km

    Dec 12
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    Ran 3.2 km
     
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  10. Snowman

    Snowman Quadruple-Digit Post Count

    Dec 13
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Yielding Press-4x6 @ 32K
    Snatch-16x7 @ 32K, then 1, 2, 3 @ 40K (PR)
    Note-I was thinking about sort-of maxes after reading another thread, and the heaviest 'bell I have is 40K, so I ended my session with snatch ladder. The snatches were definitely slower than I typically like them to be, but it still went up, and it's the heaviest weight I've ever snatched with one hand.

    Dec 14
    Rest day.

    Dec 15
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Yielding Press-4x6 @ 32K
    Snatch-18x7 @ 32K

    Dec 16
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    Snowshoed 2.2 miles with 45 pounds of gear

    Dec 16-21
    Some friends and I went up to a Forest Service cabin for a few days. We had about 40-50 hours of boards-prep material to get through before we let ourselves take a break for Christmas, and this seemed like the best way to do it. No internet, no distractions. Nothing to do besides eat, sleep, and study. And that's what we did. That, and play Catan after we finished up each day.

    I wouldn't say it was fun, but it definitely worked.

    I also did GTG with chin ups, pistols, and diamond push-ups. Didn't have time for any actual training sessions, but it was a "take what you can get" situation.

    Dec 21
    Packed up and hiked back.
     
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  11. Snowman

    Snowman Quadruple-Digit Post Count

    Dec 22
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Yielding Press-4x6 @ 32K
    Snatch-18x7 @ 32K
    Note-Back in business.

    Dec 23
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors

    Dec 24
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Yielding Press-4x6 @ 32K
    Snatch-14x7 @ 32K

    Dec 25
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors

    Dec 26
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    -later-
    BJJ class followed by kickboxing class
    Note-Thought about doubling up a training session and class, but then thought better.

    Dec 27
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Snatch-6x5 @ 32K, 4x2 @ 40K, and 4x10 @ 32K
    Note-Changing things up for the next 4-6 weeks. I'm going to eat a bunch, do a little more high-rep stuff (meaning sets of 10), and step off the LED wagon altogether (to be honest I only had one toe still on it, anyways). My primary goal is to prep for transition to A+A work with the 36 kilo, but I'm doing so in a way that I think will be most likely to put some muscle on my fairly lanky frame. I have no need/intention to get "big," but it's been quite a while since I tried to put on weight, and I'm curious to see if heavy snatches will do it. I'm 5'10" and in the high 150's, so it's not like I've peaked for mass.
    As it stands, the plan is to continue martial arts training (on days that I don't strength train), and then shift my training sessions to:
    • warm up
    • 2-6 sets of 5 @ 32K to get into the snatching groove
    • 4 sets of 2 @ 40K to build strength and make the longer sets fee lighter
    • The "working" sets, which will be 4-8 sets of 10 with 32K
    My first session today went pretty well. The 40K really does make the 32K feel light for the first few reps; I almost threw the 32 up and out of my hand on the first rep after the 40. Those sets of 10, though. I've been taking it easy, dong my "long" sets of 7. I didn't think another 3 reps would change things, and was even considering doing sets of 12. I was wrong. Sets of 10 will work just fine. Or they won't. Either way, I don't think I'll be increasing the reps per set.
    I'll increase the volume a little each week for 3 weeks, then re-evaluate. If I want to wrap it up, I'll make week 4 my highest volume week and call it good. If I want to nurse things a little longer, I'll turn down the volume on week 4 and then work up to my highest volume week on week 6. Weight gain or not, I'm assuming that this will make me stronger, but probably not help my conditioning much. Maybe after 6 weeks of this I'll be itching to get back to some roadwork.
     
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  12. Snowman

    Snowman Quadruple-Digit Post Count

    Dec 28
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors

    Dec 29
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Snatch-6x5 @ 32K, 4x2 @ 40K, and 4x10 @ 32K

    Dec 30
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Snatch-4x5 @ 32K, 4x2 @ 40K, and 6x10 @ 32K
    Note-If I want to avoid doing a snatch session and BJJ on the same day, I'll either have to take an extra rest day or do two days in a row. This early in the cycle, I think the workload is such that two days in a row is fine.

    Dec 31
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors

    Jan 1
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Snatch-10x5, 4x10 @ 32K
    Note-Replaced the 4x2 sets with 40K with extra 4x5 sets with 32K. I'm just not quite happy with my technique with the 40K; I'm having a difficult time keeping my shoulders packed. As fun as it is to jump up to the 40K and back down to the 32K, I think I still need to be more patient. The heavy snatches aren't a critical part of the cycle anyways, so no reason to let issues creep in over little details.
     
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  13. Snowman

    Snowman Quadruple-Digit Post Count

    Jan 2
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors

    Jan 3
    Ran 30 minutes (4.2 km)
    Note-Slept like garbage last night, but wanted to do something today without digging into my recovery resources. I've been noticing some difficulty sleeping after days I don't train much.

    Jan 4
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Snatch-8x5, 6x10 @ 32K

    Jan 5
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    Note-Slept like garbage again this night. I bike commuted a little bit today, but that just didn't cut it. I need to get a little better about slipping some easy running here or there, or something like that. Between BJJ 2-3 days/week and HIRT training 3 days/week, I only have a day or two to add stuff to, but I think I will have to do something if want to sleep well on those nights.

    Jan 6
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Snatch-8x5, 6x10 @ 32K
     
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  14. Snowman

    Snowman Quadruple-Digit Post Count

    Jan 7
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    -later-
    BJJ class

    Jan 8
    PU-2x25
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Snatch-8x5, 6x10 @ 32K
    DL-Narrow sumo-3x135, 2x225, 1x315, 1x345
    Note-I was at the campus gym, so I hit some quick DLs on the way out. I felt pretty good at 345, but I need to get my trunk stability dialed in if I want to pull much heavier. Snatches just don't seem to put quite enough shear force on the trunk to translate as well to the DL, at least the way I pull. It always makes me feel good when 2xBW is still very doable.

    Jan 9
    BJJ special exercises-Bi's, Tri's, Neck, and Adductors
    -later-
    BJJ class and kickboxing class

    Jan 10
    Rowed for 40 min (8.3 km)
    Note-Needed a bit of a rest day today, but last time I took a total rest day I didn't sleep well. Maybe some MAF rowing is just what the doctor ordered.
     
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  15. Snowman

    Snowman Quadruple-Digit Post Count

    Jan 11

    PU-5x15, 4x15
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Snatch-8x5, 6x10 @ 32K
    Note-I decided to increase my push up volume a little. Five sets in my warmup, and then a few sets after all the snatches. I might do a few between sets at some point. They’re easy to do, and makes sense seeing as I’m not really training a pushing exercise for the moment.

    Jan 12
    BJJ Iso’s-2 rounds-Bi’s/Tri’s, Wrist Extensors, Neck Flexors, Hip Adductors, Ankle Extensors
    -later-
    Light grappling practice for 30-40 minutes.
    Note-I’m modifying my special exercises as I see little areas that need improvement. At this point I’m just doing isometrics, 30-50 seconds per exercise. I added in wrist and ankle extensions, since those muscles were either getting sore after class or starting to burn before the rest of my body was tired. Good indications that I need a little extra attention there, with regard to strength endurance. Iso’s are nice because I can do them while I’m sitting down at a desk. There’s not a lot weaknesses left after heavy snatches, but grappling has a way of really forcing you to use your whole body. Subtle weaknesses are quickly brought to the surface. Thus far, just doing a hard contraction with a muscle group, for the better part of a minute, twice a day, 3-4 days a week seems to be adequate to bring up the lagging bits. Nobody has complained about me making tense faces while squeezing a water bottle between my legs while I'm studying, so I’ll stick with it.

    Jan 13
    PU-5x15, 4x15
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Snatch-6x5, 8x10 @ 32K

    Jan 14
    BJJ Iso’s-2 rounds-Bi’s/Tri’s, Wrist Extensors, Neck Flexors, Hip Adductors, Ankle Extensors
    -later-
    BJJ class

    Jan 15
    PU-5x15, 4x15
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8, 4x6 @ 32K
    Snatch-4x5 @ 32K, 4x5 @ 36K, 4x10 @ 32K
    Jump rope-1 minute on, 1 minute off x5
    Note-This session and the next are back off sessions. The gym has a 36K, so I’m playing with that a little. Also playing with some jump rope. I’m a little paranoid that if I don’t do something to keep my calves in check, I’m going to seriously hate myself when I start running again in a few months. Maybe an easy ten minutes here and there help things from deteriorating too far.

    Jan 16
    BJJ Iso’s-2 rounds-Bi’s/Tri’s, Wrist Extensors, Neck Flexors, Hip Adductors, Ankle Extensors
    -later-
    BJJ class and Kickboxing class

    Jan 17
    Active recovery day
    2 rounds of:
    Jump rope-1 minute on, 1 minute off x5
    Row 2000 meters
    All done sub-MAF or close to it

    Jank 18
    PU-5x15, 4x15
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Snatch-4x5 @ 32K, 4x5 @ 36K, 4x10 @ 32K
    Jump rope-1 minute on, 1 minute off x5
    Note-It's been four weeks. I think I'm going to call it good on the higher rep HIRT training. I don't really like the sets of 10 that much, and I can hear the 36K calling my name...
    I've gained about 5 pounds in the last 4 weeks (the good kind of pounds), which isn't too bad for a program that isn't really a hypertrophy program. I might transition to some short A+A sessions (8-12 repeats, probably 4 reps each) with the 36K, and follow it up with 2-4 sets of 10 with the 32K. If I keep eating the way I have been for another couple weeks I might still keep gaining weight, and I at least shouldn't lose any of it right away. Four meals a day is getting a little old, but it's still doable. After the fourth set of 10 today, I thought of doing 8 of them by the end of next week, and it just cracked my soul a little bit. The acid bath I get doing BJJ is just the entry fee for a fun time, but I just don't get enough of a payoff with this. Maybe I'm not vain enough o_O
     
    Harald Motz likes this.
  16. Snowman

    Snowman Quadruple-Digit Post Count

    Jan 19
    2 rounds of:
    Jump rope-1 minute on, 1 minute off x5
    Row 2000 meters
    All done sub-MAF or close to it
    Note-I was going to do some grappling practice today, but my training partner bailed on me. Oh well, still got some good training in.

    Jan 20
    PU-5x15, 4x15
    Goblet Squat-2x10 @ 32K
    Goblet Curl-2x8 @ 32K
    Snatch-24x6 @ 32K
    Note-I was at home today, so no 36K. I’ll start on it next session. It was nice to do plain ol’ A+A stuff again.

    Jan 21
    BJJ Iso’s-2 rounds-Bi’s/Tri’s, Wrist Extensors, Neck Flexors, Hip Adductors, Ankle Extensors
    -later-
    BJJ class

    Jan 22
    PU-5x15
    Goblet Squat-2x6 @ 36K
    Goblet Curl-2x6 @ 36K
    Snatch-12x4 @ 36K
    Narrow Sumo DL-3x3 @ 225, 7x3 @ 245
    Jump rope-1 minute on, 1 minute off x5
    Note-Did some A+A deadlifts today, along the lines of what’s been discussed on the Barbell Endurance thread. I’ll keep it up for the next 2-4 weeks; since I have access to a gym I might as well experiment. It will also be a decent way to work up to doing a normal amount of A+A snatching volume with the 36K. Basically splitting my A+A sessions between snatches and deads. According to my “sort-of-max” I pulled a couple weeks ago, 225 is about 65%. I could do 245 alright (70%), but I think 225 is a good place to start, and I’ll see where things go from there. I think the sets of 3 are about right, for time under tension, though I might play with that a bit.
    These sessions are going to be quite a bit more volume than a normal DL session for me, so we’ll see how well I can recover…

    Jan 23
    BJJ Iso’s-2 rounds-Bi’s/Tri’s, Wrist Extensors, Neck Flexors, Hip Adductors, Ankle Extensors
    -later-
    BJJ class and Kickboxing class
    Note-Just a little sore in the lower back, but not bad at all.

    Jan 24
    Jump rope-1 minute on, 1 minute off x5
    Row 5 km sub MAF
    Note-No leftover deadlifting soreness. Sweet.

    Jan 25
    PU-5x15, 4x15
    Goblet Squat-2x6 @ 36K
    Goblet Curl-2x6 @ 36K
    Snatch-12x4 @ 36K
    Narrow Sumo DL-10x3 @ 225, 4x2 @ 245
    Jump rope-1 minute on, 1 minute off x5
    Note-Hopped on the volume horse and rode it pretty hard again today, but still felt pretty good at the end of the session.
     
    Harald Motz likes this.
  17. Snowman

    Snowman Quadruple-Digit Post Count

    Jan 26
    Jump rope-1 minute on, 1 minute off x5
    Row 6 km sub MAF

    Jan 27
    PU-5x15, 4x15
    Goblet Squat-2x6 @ 32K
    Goblet Curl-2x6 @ 32K
    Snatch-10x6, 10x8 @ 32K

    Jan 28
    BJJ Iso’s-2 rounds-Wrist Extensors, Hip Adductors, Ankle Extensors
    -later-
    BJJ class

    Jan 29
    PU-5x15, 4x15
    Goblet Squat-2x6 @ 36K
    Goblet Curl-2x6 @ 36K
    Snatch-12x4 @ 36K
    Narrow Sumo DL-15x3 @ 245
    Jump rope-1 minute on, 1 minute off x5

    Jan 30
    BJJ Iso’s-2 rounds-Wrist Extensors, Hip Adductors, Ankle Extensors
    -later-
    BJJ class and Kickboxing class

    Jan 31
    Ran for 34 min (5 km) sub-MAF

    Feb 1
    PU-5x15
    Goblet Squat-2x6 @ 36K
    Goblet Curl-2x6 @ 36K
    Snatch-12x4 @ 36K, 4x8 @ 32K
    Jump rope-1 minute on, 1 minute off x5
    Note-Took it easy today. After my third high volume deadlift day in 8 days, I’m starting to get a little fried. Which, to be fair, isn’t exactly an accident. Now I have a better idea of what a sustainable frequency is for A+A style deadlift sessions. I would guess it’s about one per week.

    Feb 2
    Rest day. Haven’t had one of these for a while. Felt good.
     
  18. Snowman

    Snowman Quadruple-Digit Post Count

    Feb 3
    PU-5x15, 4x15
    Goblet Squat-2x6 @ 36K
    Goblet Curl-2x6 @ 36K
    Snatch-8x6 @ 32K, 10x4 @ 36K

    Feb 4
    BJJ Iso’s-2 rounds-Wrist Extensors, Hip Adductors, Ankle Extensors, Thumbs
    -later-
    BJJ class
    Note-Finally feel totally recovered from the deadlifting. So what’s that, 3 sessions in 8 days and then 6 days to recover? Obviously not sustainable, but still useful information. I’ll try to hit a couple more deadlift sessions before I bid adieu to the gym at the end of next week, but I think I’ve learned most of what I could learn in the short period of time I’ve had to work with.

    Feb 5
    PU-5x15, 4x15
    Goblet Squat-2x6 @ 36K
    Goblet Curl-2x6 @ 36K
    Snatch-12x4 @ 36K
    KBS-2H/Overspeed-6x6 @ 36K
    Ran 1 mile

    Feb 6
    BJJ class and Kickboxing class
    Note-Forgot my isometrics today! Whoops. Oh well, I don’t think my guard will fall apart because of it.

    Feb 7
    Ran for 35 min (4.9 km) sub-MAF. HR was a little closer to MAF than I like, mostly due to slipperyness of the snow pack. Probably should have squared away the ego and slowed down some.

    Feb 8
    PU-5x10, 4x10
    Goblet Squat-2x6 @ 36K
    Goblet Curl-2x6 @ 36K
    Snatch-14x4 @ 36K
    Narrow Sumo DL-4x2 @ 295, 4x1 @ 325
    Rowed 2 km
    Note-More deadlifts. Less volume, more intensity. Debating whether or not to do one more session at the end of next week. Currently thinking not.
     
  19. Snowman

    Snowman Quadruple-Digit Post Count

    Feb 9
    Easy BJJ practice with a buddy for 2-3 hours. It was super nice, because we drilled a few techniques and a lot of positional work, but were able to pace it out. Going full speed for 20-30 seconds, until someone got a transition or submission, then stopping for a few seconds to think about what worked and why before going again. Hopefully we can keep this going on most Saturdays.

    Feb 10
    PU-5x10, 4x10
    Goblet Squat-2x6 @ 36K
    Goblet Curl-2x6 @ 36K
    Snatch-6x4 @ 36K
    KBS-2H/Overspeed-4x7 @ 36K
    Note-Time to get back to good ol’ fashion A+A work. Mostly snatches, but I’ll add in some overspeed swings as well. Instead of my normal practice of simply doing 16-24 repeats per session, I’m going to experiment with more of a heavy/light/medium format. My right biceps is bugging me a little (it was bugging me just a bit before my last DL session, and then that made it a little worse), so I might do more swings than I would otherwise. I’ll just have to keep an eye on it. Todays session of a whopping 10 repeats (light day) didn’t bug it too much.

    Feb 11
    BJJ Iso’s-2 rounds-Wrist Extensors, Hip Adductors, Ankle Extensors, Thumbs
    Ran 2 miles, Sub-MAF
    -later-
    BJJ class

    Feb 12
    PU-5x10, 4x10
    Goblet Squat-2x6 @ 36K
    Goblet Curl-2x6 @ 36K
    Snatch-8x4 @ 36K
    KBS-2H/Overspeed-7x7 @ 36K
    Note-I was pretty fried today, mostly because BJJ class was a smoker and I didn’t sleep very well last night. I think I was too wound up from BJJ class. I’m glad my “heavy day” isn’t for another few days. My right biceps is still ‘there’ but it doesn’t seem to be misbehaving. I’ll be nice to it between now and Friday.

    Feb 13
    BJJ Iso’s-2 rounds-Wrist Extensors, Hip Adductors, Ankle Extensors, Thumbs
    Ran 2 miles, Sub-MAF
    -later-
    BJJ class
    Note-Normally I would have done kickboxing today as well, but I was feeling pretty beat up. Which is weird. I almost never get that “beat up” feeling since I cut out sugar and starch. Even after I intentionally overdose on deadlifts.

    Feb 14
    Now it all makes since. Last night I could tell that my body temp was starting to fluctuate as I was going to bed, and I proceeded to spend the entire night in that fun “fever sleep” pattern of being half awake and half asleep all night. And then I spent all of today in bed, doing the same thing. I think my son had the same thing a few days ago, and was basically non-functional for about a day. And barfed a couple times. In an effort to mitigate misery, I opted to simply not eat for the duration. Just water, salt, and some vitamin C.

    Feb 15
    Good news is that I feel human again today, as I had hoped. Bad news is that I didn’t get much sleep past 2 am. My body was like “You’re not sick anymore, and you’ve been sleeping plenty.” Taking it easy today; I’m planning on doing some low-key BJJ work tomorrow.

    Feb 16
    BJJ training-Spent about an hour drilling escapes, but nothing too intense for too long. Just what I needed, both physically and in respect to my BJJ game
    Ran 1.5 miles, Sub-MAF
    Note-Looks like I lost about 5 pounds. Some of that being water, but still, it always impresses me how much work our bodies put into big immune responses. Very metabolically demanding.

    Feb 17
    PU-5x10, 4x10
    Goblet Squat-2x6 @ 36K
    Goblet Curl-2x6 @ 36K
    Snatch-10x4 @ 36K
    KBS-2H/Overspeed-10x6 @ 36K
    Note-Things definitely felt a little heavier than normal, but at least my elbow was fine. I thought about taking today easy, but I wanted one good training day before I take off. Tomorrow I’m locking myself in a Forest Service cabin until Thursday to do some intensive studying before a big exam.
     
    Harald Motz likes this.
  20. Snowman

    Snowman Quadruple-Digit Post Count

    Feb 18
    Hiked to the cabin. Really more of a rest day, since the hike was less than a mile.

    Feb 19
    Some A+A style push ups mixed with squats/squat jumps

    Feb 20
    Some A+A style chair dips mixed with squat jumps
    Note-I dig the bodyweight A+A stuff. I think I could get by without a KB for a while if I had to, although mixing and matching an upper body push/pull with an explosive lower body movement isn’t anywhere close to the one stop shop that you get with KB work. It also feels like it’s less of a challenge for my body. Hard to describe. I’m sure that I could maintain things easily by doing this, but think my forward progress would certainly slow down.

    Feb 21
    Hiked back out from the cabin.

    Feb 22
    PU-5x10, 4x10
    Goblet Squat-2x6 @ 36K
    Goblet Curl-2x6 @ 36K
    Snatch-16x4 @ 36K
    KBS-2H/Overspeed-9x6 @ 36K
    Note-The snatches were moving a little slow to begin with, but better than last time, and they felt really good by then end of the session.

    Feb 23
    Ran 42 min (6 km)
     

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