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Novocaine

Microcycle Jan 18, 2023 (Strength)
Session 1 (Strength)
  1. Band Warmup
  2. Base (B.1)
    • Squat Jump
    • Pushup
    • In & Out
  3. Strength (65/2-3-5 [20"] x3 [2'])
    • Seated Cable Row
    • Chest Press
Session 2 (Aerobic Conditioning)
  1. LISS, Treadmill
Session 3 (Anaerobic Conditioning)
  1. Warmup
  2. Base (Bodyweight 033)
    • Squat Jump
    • Pushup
  3. Strength (21-15-9)
    • Triceps Extension
    • Curl
    • Palloff Press
Session 4 (Aerobic Conditioning)
  1. LISS, SkiErg
Session 5 (Strength)
  1. Base (C.1)
    • 2H Swing
    • SkiErg
    • TGU
  2. Strength (65/2-3-5 [20"] x3 [2'])
    • Front Squat
    • Pull-Up
Session 6 (Alactic and Aerobic)
  1. Base (C.3)
    • Snatch
    • Pushup
Session 7 (Aerobic Conditioning)
  1. LISS, SkiErg
Finally home and have access to heavy kettlebells, SkiErg, and barbell again. Doing a strength mesocycle during the rest of the winter. I have been starting with three series of base for a month and I'll increase by one series each month for the rest of the mesocycle. Going to try a few base sessions to explore some variation from S&S, Q&D, and A+A. Still looking at HR profiles that target adaptations appropriate for the session objectives though.

B.1
B.1_SquatJump+Pushup+InOut.PNG
C.1
C.1_2HSwing+Ski+TGU.PNG
C.3
C.3_Snatch+Pushup.PNG
 
Microcycle January 29, 2023 (Strength Supplement)
Session 1 (Strength)
  1. Band Warmup
  2. Base, 3 Series
    1. 2H Swing + SkiErg + TGU
  3. Strength, 70/2-3-5 [20"] x2 [3']
    1. Bench Press
    2. Row
Session 2 (Aerobic)
  1. BJJ
  2. SkiErg, 30' @ 114w Avg
Session 3 (Hypertrophy)
  1. Band Warmup
  2. Base, 3 Series
    1. Swing + Push-up
  3. Strength, 21-15-9
    1. Curl
    2. Triceps Extension
Session 4 (Aerobic)
  1. BJJ
  2. SkiErg, 40' @ 113w Avg
Session 5 (Strength)
  1. Band Warmup
  2. Base, 4 Series
    1. 2H Swing + SkiErg + TGU
  3. Strength, 70/2-3-5 [20"] x2 [3']
    1. Front Squat
    2. Pull-Up
Session 6 (Aerobic)
  1. SkiErg, 40' @ 113w Avg
Session 7 (Aerobic)
  1. BJJ
  2. SkiErg
Switched to 4 base series and upped the LISS volume half way through the microcycle as the calendar rolled into a new month. Trying to increase the base volume by one series each month for three months before resetting for a new mesocycle. Had four days off between session 5 and 6 and saw my tolerance drop a little. Have a vacation coming up next week so I'm going to try and overtrain a little before I go and use the time off to recover rather than simply detrain. Session 1 and 5 base sessions were good for conditioning but serendipitously not enough rest between sets just like the newsletter on 2/7. Due to the additional fatigue, the strength portion wasn't as good. It's tough to improve on regular old S&S for a base session; the only downside is the time it can take if I stop paying attention and rest longer than I need to. I still prefer using a timer to keep me on track and get back to non-training responsibilities.
 
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Microcycle February 9, 2023 (Strength Supplement)
Session 1 (Strength)
  1. Base: Swing + TGU, 033 Timing
  2. Strength: 75/1-2-3 [20"] x3 [3']
    • Bench Press
    • Bent Row
Session 2 (Aerobic)
  1. BJJ
  2. SkiErg, 115w/40' (new PR average watts)
Session 3 (Anaerobic)
  1. Base: C&J x3 [30"] x24'
  2. Strength: 21-15-9
    • Curl
    • Triceps Extension
    • Press
Session 4+ (Aerobic)
Week of vacation with lots of walking and stairs.

Session 5 (Strength)
  1. Base: 033 Timing
    • Swing
    • TGU
  2. Strength: 75/1-2-3 [20"] x3 [3']
    • Front Squat
    • Pull-Up
Session 6 (Alactic + Aerobic)
  1. Base:
    • Snatch
    • SkiErg
Session 7 (Aerobic)
  1. SkiErg, ~116w/40'
Session 6 went very well this cycle. I came within 1 watt (745) of my all time PR (746) on the skierg. After herniating discs in my back a while ago I hadn't been above 701 and after breaking my ankle, I haven't even made it into the 700s. Every set was above 700 (average ~725). My power endurance felt amazing.
Screenshot_20230226-073531.png
Screenshot_20230226-073508~2.png
 
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Hello justin,

I have been following your journal for a while (after reading your great article) and I wanted to thank you.

Your adaptive program that does not give a bad conscience has changed my view of physical fitness. Far from being a former soldier I'm just a kindergarten teacher dad of two boys who take up a lot of our time I use your principles to try to stay in shape. By articulating kettlebell and Savate Kickboxing.

Thanks for all the ideas you keep sharing.
 
Justin, I finally joined this forum today after lurking for years, just to reach out about Novocaine. I'm in Fed LE (mostly fraud investigator) but also a BB in BJJ. I'm really interested in starting this program, it looks like everything I want, but I was curious about your thoughts in mixing BJJ into Novocaine. I noticed that you seem to include it on your Aerobic days. I try to train BJJ 3-4 x week. As a BJJ coach, my sessions are mostly an hour of teaching, then 30 minutes of sparring. Do you have any thoughts/ suggestions about how to incorporate BJJ into Novocaine as I start setting up my template? Thanks!
 
BJJGator said:
Do you have any thoughts/ suggestions about how to incorporate BJJ into Novocaine as I start setting up my template? Thanks!
Click to expand...
It just lands on aerobic days but I train whatever session lands on BJJ days. I let my sleep guide my training frequency. I sometimes feel crummy but have great training days and vice versa. I train as often as my life demands allow and my sleep agrees. I don't wear my Polar for BJJ so it doesn't always accurately reflect my training but the sleep tracking tools do.
 
Microcycle February 28, 2023 (Strength Supplement)
Session 1 (Strength)
  1. Base, 4 Rounds
    • Swing, 40kg/5 [30"] x4
    • TGU, 40kg/1 [1"] x2
  2. Strength, 80/1-2-3 [20"] x2 [4']
    • Bench Press
    • Row
Session 2 (Aerobic)
  1. SkiErg, ~116w/40'
Session 3 (Anaerobic)
  1. BJJ
  2. Base: C&J, 32kg/3 [30"] x36
  3. Strength: Skipped
Session 4 (Aerobic)
  1. BJJ
  2. SkiErg, ~112w/15' :(
Session 5 (Strength)
  1. Base, 5 Rounds
    • Swing, 40kg/5 [30"] x4
    • TGU, 40kg/1 [1"] x2
  2. Strength, 80/1-2-3 [20"] x2 [4']
    • Zercher Squat
    • Pullup
Session 6 (Alactic + Aerobic)
  1. Band Sprint, 5x [30"] x48
Session 7 (Aerobic)
  1. Run, Z2/35'
Another week of vacation in the middle of this microcycle. Was able to get sessions 6 and 7 in though. Did a session of zercher squats instead of front squats. I feel like my mobility as I age and incorporate more injuries is necessitating different variations. Also, I like zercher squats from a grappling perspective and it makes my training a little more specific for BJJ and I don't have a front squat element for any aspirational fitness screenings. Did a little less volume than I would like on session 6 due to working out with my daughter but I would rather have the lovely company than the volume. Feel good working more with my 40kg since my injuries - starting to feel like normal again.
 
Microcycle March 16, 2023 (Strength Supplement Mesocycle)
Session 1 (Strength)
  1. Base C.1, 5 Rounds
    • Swing 40kg/5 x4 [30"] +[1']
    • TGU 40kg/1 x2 [1'] +[1']
  2. Strength 6, 85%/AMAP
    • Bench Press, x11
    • Bent Over Row, x11
Session 2 (Aerobic)
  1. SkiErg, ~113w/40'
Session 3 (Anaerobic)
  1. Base C.2
    • C&J, 32kg/3 [30"] x60
  2. Strength, 21-15-9
    • Skull Crusher
    • Barbell Curl
    • KB Military Press
Session 4 (Aerobic)
  1. SkiErg, ~125w/40' :)(New PR for Z2!!)
Session 5 (Strength)
  1. BJJ (AM)
  2. Base C.1, 5 Rounds
    • Swing 40kg/5 x4 [30"] +[1']
    • TGU 40kg/1 x2 [1'] +[1']
  3. Strength 6, 85%/AMAP
    • Zercher Squat, x11
    • Weighted Pull-Up, x10
Session 6 (Alactic + Aerobic)
  1. Base C.3, 5 Rounds x2 :)(New 5x SkiErg PR @ 758w)
    • Snatch, 32kg/5R [1']
    • SkiErg, /5 [1']
    • Snatch, 32kg/5L [1']
    • SkiErg, /5 [1']
Session 7 (Aerobic)
  1. BJJ (AM)
  2. Run, Z2/40'
Finished the first strength mesocycle since breaking my ankle last year. Training BJJ M/W/F mornings so not able to recover from more than 3-4 S&C sessions per week in addition at 100% base volume. Really liked this cycle of base and strength sessions. Step increased the base session volume by month starting with a month of 60% volume (3 Rounds), a month of 80% volume (4 Rounds) and a month of 100% volume (5 Rounds). Still hitting new PRs after turning 40! Unlocked a new level of power output at Z2 on the SkiErg. Capped AMAP sets at 11 and found my starting weights were a little conservative on this mesocycle. Max weight adjustments for next strength cycle based on AMAP set:
  • ≤ 3: -5%
  • 4-5: 0%
  • 6-7: +5%
  • 8-10: +10%
  • ≥11: +15%
Mesocycle Strength Progression:
  1. 60%/2-3-5 [20"] x4 [1']
  2. 65%/2-3-5 [20"] x3 [2']
  3. 70%/2-3-5 [20"] x2 [3']
  4. 75%/1-2-3 [20"] x3 [3']
  5. 80%/1-2-3 [20"] x2 [4']
  6. 85%/AMAP
Next mesocycle will be a base only cycle as I want to cut some more of this broken ankle weight.
 
Microcycle March 30, 2023 (Base)
Session 1 (Strength)
  1. Base, 3 Rounds @ 40kg
    • Swing, 10R
    • TGU, 1R
    • Swing, 10L
    • TGU, 1L
Session 2 (Aerobic)
  1. SkiErg, ~124w/40'
Session 3 (Anaerobic)
  1. BJJ
  2. Base, 3 Rounds @ 2x24kg
    • C&J, x3 [1'] x12
Session 4 (Aerobic)
  1. SkiErg, ~126w/40' (New Z2 PR)
Session 5 (Strength)
  1. Base, 3 Rounds @ 40kg
    • Swing, 10R
    • TGU, 1R
    • Swing, 10L
    • TGU, 1L
Session 6 (Alactic and Aerobic)
  1. Base, 6 Rounds
    • Snatch, 32kg/5R
    • SkiErg, 5x
    • Snatch, 32kg/5L
    • SkiErg, 5x
Session 7 (Aerobic)
  1. Bike, Z2/55'
This was the first microcycle of base only mesocycle this year. I plan to do a couple months of this before doing an endurance mesocycle in a couple months. Only been getting 2-3 sessions per week due to work and travel on top of 2-3 session of BJJ. I only put the BJJ on the log if it lands on a S&C training day. Still showing up and doing the work though. Working with my 40kg is starting to feel light. Bought a second 32kg for the double C&J session to make my effort more anaerobic. Was nice to get back on the bike now that all the snow is gone (until Monday :() Overall, I'm pretty stoked where I am after coming back from herniated discs in 2020 and a broken ankle in 2022.
 
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Haven't been tracking my sessions very well for a few months due to a lot of travel. I've been working on variations to my base sessions to take advantage of some of the more recent SF AGT programs and provide a little more variation to S&S, Q&D, and A+A. I have settled on 6 that I like and work well as a progression from alactic focus to lactic focused in order to promote periodization.
  1. Double C&J, 2xS-/1 [20"] x18/3-5
  2. C&J, S/3 [30"] x12/3-5
  3. Snatch + SkiErg, S/5 [60"] x8/3-5
  4. VPP, S/10 [90"] x4/3-5
  5. Jump Squat + Pushup, 5/4 [3'] x2/3-5
  6. 2H Swing + SkiErg, S+/10/2 [3'] x2/3-5
I've been doing them to supplement BJJ and am going to plug them into OG Novocaine by periodizing them this way.
Micro 1Micro 2Micro 3Micro 4
Meso 1
(60% Volume)

Meso 2
(80% Volume)

Meso 3
(100% Volume)		Base 2
LISS
Base 3
LISS
Base 2
Base 1
LISS		Base 3
LISS
Base 4
LISS
Base 3
Base 2
LISS		Base 4
LISS
Base 5
LISS
Base 4
Base 3
LISS		Base 5
LISS
Base 6
LISS
Base 5
Base 4
LISS
I've been periodizing meso cycles by months previously and really like the volume progression of breaking all the sessions into 5 series and progressing from 3 to 5 series. I also wanted my base sessions to follow progression on some sort of peaking on their own without supplementation. Supplementing with strength or endurance still worked fine but I had been supplementing with BJJ instead and didn't have the recoverability to do even more supplementation. I look forward to following this periodization plan and see where it takes me on my Novocaine journey.
 
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Microcycle August 25, 2023
  1. C&J, 32kg/3 [30"] x12/3
  2. Bike, Z2/60'
  3. Snatch+Ski, 32kg/5 [60"] x8/3
  4. Bike, Z2/45'
  5. C&J, 32kg/3 [30"] x12/3
  6. C&J, 2x24kg/1 [20"] x18/3
  7. Bike, Z2/45'
Good microcycle, NSTR.
 
Justin_M said:
Microcycle August 25, 2023
  1. C&J, 32kg/3 [30"] x12/3
  2. Bike, Z2/60'
  3. Snatch+Ski, 32kg/5 [60"] x8/3
  4. Bike, Z2/45'
  5. C&J, 32kg/3 [30"] x12/3
  6. C&J, 2x24kg/1 [20"] x18/3
  7. Bike, Z2/45'
Good microcycle, NSTR.
Click to expand...
This is such a simple and genius way to structure training. Def going to follow this in my next cycle.
 
Microcycle Septemeber 4, 2023
  1. Snatch + Ski, 32kg/5 [60"] x8/3
  2. Bike, Z2/35'
  3. Cable VPP, 100lb/10 [90"] x4/3
    • At a hotel. Dumbbells only went to 50# so I tried this session on the cable machine. It was awkward and the cable hurt my forearm a little but I got the right HR profile so it wasn't a complete loss.
  4. SkiErg, Z2/35'
  5. Snatch + Ski, 32kg/5 [60"] x8/3
  6. C&J, 32kg/3 [30"] x12/3
  7. SkiErg, Z2/35'
Feeling strong.
 
Microcycle September 14, 2023
  1. VPP, 32kg/10 [90"] x4/3
  2. Bike, Z2/45'
  3. Squat Jump + Pushup, /5 [30"] x4 [1'] x2/3
  4. Bike, Z2/50'
  5. VPP, 32kg/10 [90"] x4/3
  6. Snatch + Ski, 32kg/5 [60"] x8/3
  7. Bike, Z2/55'
32kg is feeling light. Trying to get as many bike rides in before winter hits. Progression/periodization of undulated sessions is going well.
 
Microcycle September 21, 2023
  1. Squat Jump + Pushup, /5 [30"] x4 [1'] x2/3
  2. Bike, Z2/45'
  3. 2H Swing + SkiErg, 40kg/10 [1'] x2 [1'] x2/3
  4. Bike, Z2/50'
  5. Squat Jump + Pushup, /5 [30"] x4 [1'] x2/3
  6. VPP, 32kg/10 [90"] x4/3
  7. SkiErg, ~123w/30'
Finished the first mesocycle of progressive base sessions at 60% total volume. Daughter started doing the kb sessions with me and it's been awesome having that time together.
 
Microcycle September 28, 2023
  1. C&J, 32kg/3 [30"] x12/4
  2. Bike, Z2/45'
  3. Snatch + SkiErg, 32kg/5 [1'] x8/4
  4. Bike, Z1/50'
  5. C&J, 32kg/3 [30"] x12/4
  6. C&J, 2x24kg/1 [20"] x18/4
  7. SkiErg, Z2/40'
NSTR

Session 5 comparison
August 30, 2023October 3, 2023
1696598454162.png1696598368793.png
 
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Microcycle October 6, 2023
  1. Snatch + SkiErg, 32kg/5 [60"] x8/4
  2. Bike, Z2/65'
  3. VPP, 32kg/10 [90"] x4/4
  4. Bike, Z2/55'
  5. Snatch + SkiErg, 32kg/5 [60"] x8/4
  6. C&J, 32kg/3 [30"] x12/4
  7. SkiErg, ~116w/40'
How I use my Polar watch features:
  1. Sleep quality (recharge status) feature to determine if I need to train at all
  2. Cardio load status feature to determine the volume of a session
  3. Sleep schedule feature to identify the best part of the day to train
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Microcycle October 14, 2023
  1. Jerk, 2x24kg/3 [30"] x10/4
  2. Bike, Z1/65'
  3. Swing, 40kg/10 [90"] x2/4
    • TGU, 40kg/1 [90"] x2/4
    • Jerk, 2x32/1 [30"] x10
  4. Bike, Z2/40'
  5. Snatch + SkiErg, 32kg/5 [60"] x8/4
  6. Jerk, 2x24kg/3 [30"] x10/4
  7. Bike, Z2/80'
Cycling is feeling strong. Kettlebells are feeling light. Finding a bit of overlap on the high and low end of the kettlebell sessions listed in post #50 and going to combine some of the sessions. Going to do more jerks and less LCCJ. Also, prefer S&S to VPP session for the 10 rep sets.
 
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Microcycle October 22, 2023
  1. Swing, 40kg/10 [90"] x2/4
    • TGU, 40kg/1 [90"] x2/4
  2. Bike, Z2/45'
  3. 2H Swing + Push-Up, 40kg/5 [30"] x4 [1'] x2/4
  4. Bike, Z1/60'
  5. Swing, 40kg/10 [90"] x2/4
    • TGU, 40kg/1 [90"] x2/4
  6. Snatch + SkiErg, 32kg/5 [60"] x8/4
    • 780w!! SkiErg PR!! (old PR was 758w)
  7. Bike, Z2/65'
Just giving it time and it's working just like Novocaine. Hit a new 5 pull PR on the SkiErg this week. Broke my old PR on more than half the sets which means it was legit and not just a fluke set.
 
Microcycle October 30, 2023
  1. Snatch + SkiErg, 32kg/5 [60"] x8/5
  2. SkiErg, Z2/55'
  3. Swing > TGU, 40kg [90"] x2/5
    1. Run, T/5' [1'] x4
  4. SkiErg, Z2/30'
  5. Snatch + SkiErg, 32kg/5 [60"] x8/5
  6. Jerk, 2x24kg/3 [30"] x10/5
  7. Bike, Z2/95'
Tried a masters cat 5 cyclocross race in the middle of this microcycle. Wrong tires and fear of crashing really influenced my significant poor performance. Fitness was fine and able to push the entire race but definitely the least skilled and experienced rider in the group.

Kettlebell work is pretty solid. The base sessions and progressions are working well. Working on supplementation concepts and will start incorporating more supplementation in the coming cycles.
 
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