29 JUL TO 4 AUG 2019 (W31/2019) Spartan Race week. A bit of everything, but keep it light. You can't race if you don't get to the startline. EVERGREEN BLOCK MON: STR STR <EV> Squats. Linear Prog. 5/3/2 at 95, 100, 105kg. It is damn odd but this session felt heavier than the 107.5/112.5/117.5kg session I last did. Maybe the ruck took a bit out of me last night. STR <EV> Bench Press. Linear Prog. 5/3/2 at 62.5, 67.5, 70kg. Easy-peasy. STR <EV> Deadlift. Linear Prog. 5/3/2 at 77.5, 82.5, 87.5kg. Nothing to it at these weights. TUE: BJJ BJJ <EV> Fundamentals class. I was late for the advanced class so well, did some kettlebells then went for the fundamentals class. Backtakes vs turtles, lapel choke and RNC from the back. I played around with escapes and defence vs the mostly white belt crowd, and didn't really try to submit anybody. On a positive note: my nose is absolutely fine! PWR <EV> 1h Kettlebell Push Press. Soju & Tuba Day 2: 6x1@28kg each side. WED: STR + MOB STR <EV> Bench Press. Linear Prog. 5/3/2 at 65, 70, 72.5kg. Easy effort. STR <EV> Deadlift. Linear Prog. 5/3/2 at 82.5, 87.5, 92.5kg. Despite the light weights I felt a little twinge in my glutes today, there was some residual soreness from BJJ last night. MOB <EV> 15mins of lacrosse ball hell. THU + FRI: REST + MOB Just some light mobility work. Comments: One of those days that I just didn't feel like training. I skipped the squats and did a light series of deadlifts instead, which didn't feel too great either. The mobility ball work felt really painful, maybe I just have been lazy on that front for a while. SAT: OCR OCR <AM> Spartan Super. I did it as part of a group and we cleared it in bang on 3 hours. I am happy considering that we are all between 40-50 years old and it was an easy effort on my part. I failed 5 obstacles however which was disappointing because for 2 of them I had no issues the last time around. Oh well. Those 150 burpees sucked. Overall, a great experience! SUN: STR + MOB STR <AM> Front Squats. Linear Prog. 5/4/3 at 47.5, 52.5, 55kg. Light and easy. STR <AM> Bench Press. Linear Prog. 5/3/2 at 67.5, 72.5, 75kg. MOB <PM> 30mins of mobility work. Comments: Woke up pretty much recovered from the Spartan Super yesterday so did some light strength work. ======= SUMMARY: Spartan is over! Going to do 2 hard weeks of BJJ and to Vegas we go.