Timo Keskitalo
Level 6 Valued Member
Well done! You already know what to improve on next time.
Unfinished Tales of G
- Thread starter godjira1
- Start date
- Status
godjira1
Level 6 Valued Member
2 TO 8 DEC 2019 (W49/2019)
Rest/Light days to recover from the marathon before starting a 12 week strength block.
STRENGTH+ (Week 1/12)
MON: STR (EASY DAY)
Legs still fried.
STR <EV> Bench Press. Double Linear Prog. 5x3 70kg.
TUE: STR + ACC (MEDIUM DAY)
Relative intensity is probably about the same as the bench session yesterday but deadlifts are just a lot more taxing.
STR <EV> Deadlifts. Reload V2. #5/17 3x5 102.5kg (71pct target 1RM)
ACC <EV> Freeletics 25mins. Mainly core work.
WED: SE + STR (MEDIUM DAY)
SE <AM> Pullups 4/4/3/2/1. Followed by Chinups 4/4/3/2/1. Done before heading out of house for work.
STR <EV> Bench Press. Double LP. 5x10 52.5kg.
THU: REST DAY
FRI: ACC (LIGHT DAY)
ACC <AM> 30mins of freeletics. Highlights were 60 jump squats, 30 burpees, 150 crunches, 150 mountain climbers.
SAT: BJJ + STR (MEDIUM DAY)
Woke up with some DOMS from the crunches. Ouch.
BJJ <AM> Some escapes from footlocks (Slx version, 50/50 version). Had only 3 rolls today, did well in 1 and got shut down in the other 2. Not sharp.
STR <AM> 2h KB Swings 10x10 32kg. This is #6/17 for the deadlift reload v2 block.
SUN: STR + SE (LIGHT DAY)
STR <AM> Bench Press. Double LP. 5x3 72.5kg.
SE <AM> Pullups 5/4/3/2/1. Chinups 5/4/3/2/1. Felt pretty rough out of bottom, but I got all the reps. The rehab is slow but it is coming along.
=======
SUMMARY: Got the work in. It is gonna be hard to do in December but I am going to aim for not putting on any weight this period.
Rest/Light days to recover from the marathon before starting a 12 week strength block.
STRENGTH+ (Week 1/12)
MON: STR (EASY DAY)
Legs still fried.
STR <EV> Bench Press. Double Linear Prog. 5x3 70kg.
TUE: STR + ACC (MEDIUM DAY)
Relative intensity is probably about the same as the bench session yesterday but deadlifts are just a lot more taxing.
STR <EV> Deadlifts. Reload V2. #5/17 3x5 102.5kg (71pct target 1RM)
ACC <EV> Freeletics 25mins. Mainly core work.
WED: SE + STR (MEDIUM DAY)
SE <AM> Pullups 4/4/3/2/1. Followed by Chinups 4/4/3/2/1. Done before heading out of house for work.
STR <EV> Bench Press. Double LP. 5x10 52.5kg.
THU: REST DAY
FRI: ACC (LIGHT DAY)
ACC <AM> 30mins of freeletics. Highlights were 60 jump squats, 30 burpees, 150 crunches, 150 mountain climbers.
SAT: BJJ + STR (MEDIUM DAY)
Woke up with some DOMS from the crunches. Ouch.
BJJ <AM> Some escapes from footlocks (Slx version, 50/50 version). Had only 3 rolls today, did well in 1 and got shut down in the other 2. Not sharp.
STR <AM> 2h KB Swings 10x10 32kg. This is #6/17 for the deadlift reload v2 block.
SUN: STR + SE (LIGHT DAY)
STR <AM> Bench Press. Double LP. 5x3 72.5kg.
SE <AM> Pullups 5/4/3/2/1. Chinups 5/4/3/2/1. Felt pretty rough out of bottom, but I got all the reps. The rehab is slow but it is coming along.
=======
SUMMARY: Got the work in. It is gonna be hard to do in December but I am going to aim for not putting on any weight this period.
godjira1
Level 6 Valued Member
9 TO 15 DEC 2019 (W50/2019)
Nothing fancy, just getting the work in.
STRENGTH+ (Week 2/12)
MON: STR + ACC (MEDIUM DAY)
STR <AM> Deadlifts. Reload V2 #7/17. 3x5 107.5kg. This is always hard to motivated for on a Monday morning! But it went up pretty snappily after I made sure I did a proper warmup.
STR <AM> Bench Press. Double LP. 5x5 57.5kg. Did most of the reps in a paused manner.
ACC <AM> Freeletics. 24mins of core and leg calisthenics.
TUE: BJJ + SE (MEDIUM DAY)
BJJ <AM> One quick technique on a variation of the helicopter choke vs turtlers. Then 6 rounds of intense sparring today - I gave as good as I got generally but had a super tough lineup and meant I got tapped a fair bit! Great training but can’t do this every session.
SE <AM> Pullups 3/3/3/2/1. Chinups 3/3/3/2/1.
WED: STR + ACC (LIGHT DAY)
STR <AM> 1hS 10x5 32kg. #8/17 for Deadlifts Reload v2 block.
STR <AM> Bench Press. Double LP. 5x3 77.5kg. Didn’t feel great today.
ACC <AM> Freeletics 15mins. Highlight was 4x3 Handstand Pushups. I only managed to do the first set unbroken. Use it or lose it I guess! It has been a while since I did this.
THU: SE + BJJ (MEDIUM DAY)
SE <AM> Pullups 4/3/3/2/1, Chinups 4/3/3/2/1. Did them pretty quickly today, about 10mins for the lot. Still a slight pull towards the left but overall much better.
BJJ <EV> Crucifix take. An standard kimura transition from crucifix position which I pulled off in a live roll today too! Had 4 rolls: 1 where i got schooled, 2 where I had the edge, and 1 kinda chill roll.
FRI: STR + ACC (MEDIUM DAY)
STR <AM> Bench Press. Double LP. 5x3 80kg, managed 3/2/2/2/2. Def lost some strength thru neglect and/or injury. Shall use 80kg as a TM (fairly conservative 3RM) and start an Advanced 5/3/1 block (which looks a lot like a TB block).
STR <AM> Deadlifts. #9/17. 3x5 115kg. Felt pretty good.
ACC <AM> Freeletics. 18mins. HL was 65 burpees in total, which surprisingly didn’t feel too hard.
SAT + SUN: REST
=======
SUMMARY: Just following the program, rest properly, eat smart, don’t get injured. Enjoying the cheat day too.
Nothing fancy, just getting the work in.
STRENGTH+ (Week 2/12)
MON: STR + ACC (MEDIUM DAY)
STR <AM> Deadlifts. Reload V2 #7/17. 3x5 107.5kg. This is always hard to motivated for on a Monday morning! But it went up pretty snappily after I made sure I did a proper warmup.
STR <AM> Bench Press. Double LP. 5x5 57.5kg. Did most of the reps in a paused manner.
ACC <AM> Freeletics. 24mins of core and leg calisthenics.
TUE: BJJ + SE (MEDIUM DAY)
BJJ <AM> One quick technique on a variation of the helicopter choke vs turtlers. Then 6 rounds of intense sparring today - I gave as good as I got generally but had a super tough lineup and meant I got tapped a fair bit! Great training but can’t do this every session.
SE <AM> Pullups 3/3/3/2/1. Chinups 3/3/3/2/1.
WED: STR + ACC (LIGHT DAY)
STR <AM> 1hS 10x5 32kg. #8/17 for Deadlifts Reload v2 block.
STR <AM> Bench Press. Double LP. 5x3 77.5kg. Didn’t feel great today.
ACC <AM> Freeletics 15mins. Highlight was 4x3 Handstand Pushups. I only managed to do the first set unbroken. Use it or lose it I guess! It has been a while since I did this.
THU: SE + BJJ (MEDIUM DAY)
SE <AM> Pullups 4/3/3/2/1, Chinups 4/3/3/2/1. Did them pretty quickly today, about 10mins for the lot. Still a slight pull towards the left but overall much better.
BJJ <EV> Crucifix take. An standard kimura transition from crucifix position which I pulled off in a live roll today too! Had 4 rolls: 1 where i got schooled, 2 where I had the edge, and 1 kinda chill roll.
FRI: STR + ACC (MEDIUM DAY)
STR <AM> Bench Press. Double LP. 5x3 80kg, managed 3/2/2/2/2. Def lost some strength thru neglect and/or injury. Shall use 80kg as a TM (fairly conservative 3RM) and start an Advanced 5/3/1 block (which looks a lot like a TB block).
STR <AM> Deadlifts. #9/17. 3x5 115kg. Felt pretty good.
ACC <AM> Freeletics. 18mins. HL was 65 burpees in total, which surprisingly didn’t feel too hard.
SAT + SUN: REST
=======
SUMMARY: Just following the program, rest properly, eat smart, don’t get injured. Enjoying the cheat day too.
godjira1
Level 6 Valued Member
16 TO 22 DEC 2019 (W51/2019)
Nothing fancy. Just get the stuff done.
STRENGTH+ (Week 3/12)
MON: BJJ + STR + ACC (HEAVY DAY)
Starting with a heavy day as Tues looks heavy life-wise, so early rise and getting all the stuff done first thing in morning.
BJJ <AM> Half Guard Old Schoole and Plan B sweep, some new details: where to face, and also the "arm pendulum" when doing plan B. Some really hard rolls, got 2 black belts this morning sigh.
STR <AM> Bench Press. 531 Adv C1D1. 5x5 57.5kg. Easy, as it should be.
STR <AM> Deadlift. #10/17 of Reload V2 block. 3x5 80kg DL, 3x5 80kg Sumo. Taking very little rest between sets.
ACC <AM> 30mins Calisthenics/KB/stretching stuff. Highlights: total of 24 ring pullups, KB Push Press up to 32kg on both sides.
Clearly tomorrow will need to be a really light day.
TUE: REST
Neck a lil’ jacked from yesterday’s bjj. Some OS resets in the morning and that’s it. Also, got a 28kg and 36kg kettlebell preloved... now I have a collection of 12-16-20-24-28-32-36. I am guessing that is all I am ever going to need!
WED: STR + ACC (MEDIUM DAY)
STR <PM> Bench Press. 531 Adv C1D2. 5x3 65kg. Easy.
STR <PM> Deadlift. Reload v2. #11/17. 3x5 122.5kg (85pct target 1RM). Managed 2x5. First set was pretty good, in rep 4+5 of set 2 felt my lower back twinge a little (might be piriformis?). Decided to call it then. 5x122.5kg is a new 5RM for me so I am pretty happy to have done it for 2 sets.
ACC <PM> 10mins Freeletics (Highlights: total of 10 HS pushups, 20 pistol squats). 10mins bent press practice with 10kg DB - my left shoulder mobility is pretty bad.
THU: BJJ (HEAVY DAY)
BJJ <PM> Some details on the Sao Paolo Pass. This is not my thing I gotta admit, I tried using this earlier in my BJJ career and I just kept getting omoplata-ed, triangled, etc. But there are some interesting details that might work - shall try them against white/blue belts when I get fed those. ROLLS: 4 really f**king hard ones and I am completely shattered. Did well in 2, so-so in 1, and got trashed by a brown belt that is just my nemesis.
Comments: I meant to do do some pullups/chinups today but I am too beat up to even try. On a worrying note, I think I have some carpal tunnel syndrome developing in my right hand, I need a new mouse for the work computer perhaps.
FRI: REST
SAT: STR (LIGHT DAY)
I injured my left glute/piriformis and it is quite sore. It wasn’t some max deadlift or whatever, but I kinda slipped while doing jump squats for a party forfeit (yeah, I know). Feels like I will be off lower body stuff for at least a few days. This is why men die younger.
STR <AM> Bench Press. C1D3. 5x2 70kg, 2@72.5kg. Felt pretty easy.
SUN: REHAB (LIGHT DAY)
I am pretty irritated with the perennial bulls)$t with my shoulder, groin, piriformis and I am going to fix it. I am definitely doing something wrong with my training.
REHAB <AM> 1 solid hour of OS Resets. Crawls etc included. My joints feel MUCH better after this session.
=======
SUMMARY: Got thru the week of training. Managed a PR 5RM on the conv DL (at RPE 8+ too): I need to learn to train like that long term. A max 1RM attempt usually screws me up for a while, especially on squats/deadlifts. Shoulders and groin are all sore again, maybe BJJ, perhap weights, but probably just being lazy with prehab/rehab work. Make it a priority please and stop the whining.
Nothing fancy. Just get the stuff done.
STRENGTH+ (Week 3/12)
MON: BJJ + STR + ACC (HEAVY DAY)
Starting with a heavy day as Tues looks heavy life-wise, so early rise and getting all the stuff done first thing in morning.
BJJ <AM> Half Guard Old Schoole and Plan B sweep, some new details: where to face, and also the "arm pendulum" when doing plan B. Some really hard rolls, got 2 black belts this morning sigh.
STR <AM> Bench Press. 531 Adv C1D1. 5x5 57.5kg. Easy, as it should be.
STR <AM> Deadlift. #10/17 of Reload V2 block. 3x5 80kg DL, 3x5 80kg Sumo. Taking very little rest between sets.
ACC <AM> 30mins Calisthenics/KB/stretching stuff. Highlights: total of 24 ring pullups, KB Push Press up to 32kg on both sides.
Clearly tomorrow will need to be a really light day.
TUE: REST
Neck a lil’ jacked from yesterday’s bjj. Some OS resets in the morning and that’s it. Also, got a 28kg and 36kg kettlebell preloved... now I have a collection of 12-16-20-24-28-32-36. I am guessing that is all I am ever going to need!
WED: STR + ACC (MEDIUM DAY)
STR <PM> Bench Press. 531 Adv C1D2. 5x3 65kg. Easy.
STR <PM> Deadlift. Reload v2. #11/17. 3x5 122.5kg (85pct target 1RM). Managed 2x5. First set was pretty good, in rep 4+5 of set 2 felt my lower back twinge a little (might be piriformis?). Decided to call it then. 5x122.5kg is a new 5RM for me so I am pretty happy to have done it for 2 sets.
ACC <PM> 10mins Freeletics (Highlights: total of 10 HS pushups, 20 pistol squats). 10mins bent press practice with 10kg DB - my left shoulder mobility is pretty bad.
THU: BJJ (HEAVY DAY)
BJJ <PM> Some details on the Sao Paolo Pass. This is not my thing I gotta admit, I tried using this earlier in my BJJ career and I just kept getting omoplata-ed, triangled, etc. But there are some interesting details that might work - shall try them against white/blue belts when I get fed those. ROLLS: 4 really f**king hard ones and I am completely shattered. Did well in 2, so-so in 1, and got trashed by a brown belt that is just my nemesis.
Comments: I meant to do do some pullups/chinups today but I am too beat up to even try. On a worrying note, I think I have some carpal tunnel syndrome developing in my right hand, I need a new mouse for the work computer perhaps.
FRI: REST
SAT: STR (LIGHT DAY)
I injured my left glute/piriformis and it is quite sore. It wasn’t some max deadlift or whatever, but I kinda slipped while doing jump squats for a party forfeit (yeah, I know). Feels like I will be off lower body stuff for at least a few days. This is why men die younger.
STR <AM> Bench Press. C1D3. 5x2 70kg, 2@72.5kg. Felt pretty easy.
SUN: REHAB (LIGHT DAY)
I am pretty irritated with the perennial bulls)$t with my shoulder, groin, piriformis and I am going to fix it. I am definitely doing something wrong with my training.
REHAB <AM> 1 solid hour of OS Resets. Crawls etc included. My joints feel MUCH better after this session.
=======
SUMMARY: Got thru the week of training. Managed a PR 5RM on the conv DL (at RPE 8+ too): I need to learn to train like that long term. A max 1RM attempt usually screws me up for a while, especially on squats/deadlifts. Shoulders and groin are all sore again, maybe BJJ, perhap weights, but probably just being lazy with prehab/rehab work. Make it a priority please and stop the whining.
godjira1
Level 6 Valued Member
23 TO 29 DEC 2019 (W52/2019)
Strength and Rehab work. Taking the week off BJJ as nagging shoulder issue and left glute injury = bad risk/reward.
STRENGTH+ (Week 4/12)
MON: STR + REHAB (LIGHT DAY)
STR <EV> Bench Press. 531 Adv C2D1. 5x5 60kg. Easy.
REHAB <EV> OS Resets + Shoulder Rehab 30mins. Did 3x10 Inclined Rows as well.
TUE: REHAB (REST DAY)
REHAB <EV> OS Resets + Shoulder + Hip (?) Rehab 45mins.
WED: STR + REHAB (LIGHT DAY)
Christmas! But still putting in a quick session at the home setup.
STR <AM> Bench Press. 531 Adv C2D2. 5x3 67.5kg. Singles up to 82.5kg (TM). Easy.
REHAB <AM> OS Resets, Shoulder and Hip work.
THU: REHAB + OTHER (LIGHT DAY)
REHAB <EV> OS Resets 15mins. Shoulder rehab work as well.
OTHER <EV> Actually this is kinda rehab too, for the weird butt/piriformis issue I sustained last week. Farmer walks (1 sided, 2 sided) + Single Leg DL with ALL the kettlebells in my collection (2x12, 1x16, 20, 24, 28, 32, 36kg).
FRI: STR (LIGHT DAY)
STR <EV> Bench Press. 531 Adv C2D3. 5x2 72.5kg, 1@82.5kg. Felt good.
SAT: REST
SUN: REHAB (LIGHT DAY)
REHAB <AM> 1hr of OS Resets with crawls, etc. Did a few light KB Presses and Swings at the end. Injury status: left shoulder is still unhappy and left hip is better but not in fight shape.
=======
SUMMARY: That’s the last week of the training year. Started the week feeling pretty broken but felt better by Sunday.
For the year itself: I would sum it up as spinning the wheels, where I worked a fair bit but injuries and other bad decisions saw me make little progress or even regress in some aspects. Still, it wasn’t all negative. I will do a little 2019 reflection/2020 goal setting.
Strength and Rehab work. Taking the week off BJJ as nagging shoulder issue and left glute injury = bad risk/reward.
STRENGTH+ (Week 4/12)
MON: STR + REHAB (LIGHT DAY)
STR <EV> Bench Press. 531 Adv C2D1. 5x5 60kg. Easy.
REHAB <EV> OS Resets + Shoulder Rehab 30mins. Did 3x10 Inclined Rows as well.
TUE: REHAB (REST DAY)
REHAB <EV> OS Resets + Shoulder + Hip (?) Rehab 45mins.
WED: STR + REHAB (LIGHT DAY)
Christmas! But still putting in a quick session at the home setup.
STR <AM> Bench Press. 531 Adv C2D2. 5x3 67.5kg. Singles up to 82.5kg (TM). Easy.
REHAB <AM> OS Resets, Shoulder and Hip work.
THU: REHAB + OTHER (LIGHT DAY)
REHAB <EV> OS Resets 15mins. Shoulder rehab work as well.
OTHER <EV> Actually this is kinda rehab too, for the weird butt/piriformis issue I sustained last week. Farmer walks (1 sided, 2 sided) + Single Leg DL with ALL the kettlebells in my collection (2x12, 1x16, 20, 24, 28, 32, 36kg).
FRI: STR (LIGHT DAY)
STR <EV> Bench Press. 531 Adv C2D3. 5x2 72.5kg, 1@82.5kg. Felt good.
SAT: REST
SUN: REHAB (LIGHT DAY)
REHAB <AM> 1hr of OS Resets with crawls, etc. Did a few light KB Presses and Swings at the end. Injury status: left shoulder is still unhappy and left hip is better but not in fight shape.
=======
SUMMARY: That’s the last week of the training year. Started the week feeling pretty broken but felt better by Sunday.
For the year itself: I would sum it up as spinning the wheels, where I worked a fair bit but injuries and other bad decisions saw me make little progress or even regress in some aspects. Still, it wasn’t all negative. I will do a little 2019 reflection/2020 goal setting.
godjira1
Level 6 Valued Member
2019 GOALS+AIMS <THE YEAR IN REVIEW>
Goals/Aims:
1) BIG ONE - work up to challenge for World Masters BJJ in Vegas Sep19 in Purple M3 u70kg division. So I need to get to 68kg, maintain strength, add some aerobic fitness and improve my technique/competition repertoire & strategy, not necessarily in that order.
<Did not cut to feather, was a light lightweight instead and it showed. My competition game was OK-ish, enough to win Asian Masters but when I tried some local comps at Adult level and also at World Masters, just couldn’t cut it. I would give myself a barely pass grade here, only because I did well in Tokyo.>
2) STR: Not chasing any big increments in my lifts, 2.5kg or 1 rep more in BP, PP, FSQ, SQ will be good. 10x10 36kg 2h Swings, 32kgx3 strict press each side will be nice too.
<I was foolish with my overall training, notably in BJJ causing a few injuries and well, nothing sets you as far back as an injury. I regressed on virtually all my lifts except the deadlift, which ironically didn’t get that much attention! I did set a new PR with the Push Press, but probably a technically improvement than any power/strength gain. For best set of the year, OHP + Front Squat saw a minor step back vs all time PRs, while Bench Press, Squat, Pullups/Chinups saw fairly drastic step backs. They are ok, but not great, and I have some new nagging injury issues around my neck/shoulder complex to work through 2020>
3) E: Skipping & Cycling takes a lot less out of my joints at the moment vs running, could be the few extra kgs I am packing. But any modality will do... any RHR under 50 is the target.
<Cooper test saw a deterioration – 10:46 this year vs 10:22 last year. I don’t want to be over 10:30 if I can help it. Marathon training took a lot of out of me, and didn’t seem to improve my overall E very much, and definitely took quite a bit out of my strength. Most importantly it was a massive time-suck for me: I have limited training hours available to me and the sad fact is that I probably need quite a lot miles if I want to get even half decent at this. So it is a doubt if I will be doing it again. OCRs are ok though, plus training for them is pretty fun.>
4) SE: Pullups 15, Chinups 15. Otherwise no specific SE work outside of BJJ.
<See No.2. Basically I didn’t do well.>
5) Skill/Technique: Sharpen my guard to sweep/drag game, and revisit taking the back! Mount needs some work. Submissions: no need to get fancy, loopchoke/triangle+omoplata from guard, then b&a+armbar from back, and low risk finishes from side control. It is competition strategy so discard all low risk/reward moves.
<For a BJJ focussed year, I would say it has been generally a year of plateaus. I might have gotten slightly better at guard passing, and a few submission chains, but my guard game (was my strongest part) has stagnated somewhat and my gym mates are finding ways to cope with this now. I want to continue to work on my guard passing, but also repair my guard game.>
6) Stay healthy and injury free, so mobility and recovery work is always worked in. Volume will need to be managed.
<No good, downright pretty crap really. I want to fix my neck/shoulder complex for 2020, and will be working on them in every warmup or cooldown session>
Some starting stats (as of 1 JAN 2019):
Body Measurements - Weight 74.5kg, Neck 41cm, Chest 98cm, Waist 84cm, Hips 94cm.
Lifts best E1RM equivalent set within last 2 years. <Best set for 2019>
Squat 127.5kg x 3 (1x130kg JAN19 pre-injury, 2x120kg AUG19 post injury)
Front Squat 102.5kg x 3 (1x105kg OCT19)
Deadlift 135kg x 2 (1x140kg APR19 all time PR)
Sumo Deadlift 150kg x 1 (1x152.5kg APR19 all time PR)
Bench Press 102.5kg x 2 (3x87.5kg AUG19)
OHP 65kg x 2 (1x65kg OCT19)
Push Press 72.5kg x 1 (2x72.5kg AUG19 all time PR)
Pullups max reps 15 <12x OCT19>
Chinups max reps 15 <12x OCT19>
1h KBP Left 32kg x 1 <Didn’t do strict KB press this year, only Push Presses>
1h KBP Right 32kg x 3. <Didn’t do strict KB press this year, only Push Presses>
Endurance (best within last year) - 2.4km 10:22 <10:46 NOV19>
Endurance 2k C2 Rower 8:07. <not tested>
OVERALL: I did put in the hours this year, but some bad luck, and lots of bad planning and emphasis, led to a few injuries that set me back. Spent almost 11 weeks on marathon training which wasn’t all that enjoyable, and I didn’t do well there either. Might be the chicken or the egg that led to this conclusion. Learn from the mistakes and do better.
SOME LESSONS FROM MINING THE NOTEBOOK:
E in the mornings > evening.
STR in the evening > morning.
Skipping rope always helps with my aerobic fitness.
Cluster Sets, doubles or triples for around 30 reps at relatively high intensity, work to build STR for me.
Fighter Pullup type programs beat EMOM (SE approach) for max reps training.
I tend to get injured when I do >3 BJJ sessions per week.
Doing stupid s*** at BJJ gets me injured.
Do TGU/Bent Press for shoulders, I need this.
Don’t get injured.
Bodyweight work makes me feel supple and strong. Find a way to keep it in the program, perhaps as accessory work.
KB Overheads > BB overheads for shoulder health.
Goals/Aims:
1) BIG ONE - work up to challenge for World Masters BJJ in Vegas Sep19 in Purple M3 u70kg division. So I need to get to 68kg, maintain strength, add some aerobic fitness and improve my technique/competition repertoire & strategy, not necessarily in that order.
<Did not cut to feather, was a light lightweight instead and it showed. My competition game was OK-ish, enough to win Asian Masters but when I tried some local comps at Adult level and also at World Masters, just couldn’t cut it. I would give myself a barely pass grade here, only because I did well in Tokyo.>
2) STR: Not chasing any big increments in my lifts, 2.5kg or 1 rep more in BP, PP, FSQ, SQ will be good. 10x10 36kg 2h Swings, 32kgx3 strict press each side will be nice too.
<I was foolish with my overall training, notably in BJJ causing a few injuries and well, nothing sets you as far back as an injury. I regressed on virtually all my lifts except the deadlift, which ironically didn’t get that much attention! I did set a new PR with the Push Press, but probably a technically improvement than any power/strength gain. For best set of the year, OHP + Front Squat saw a minor step back vs all time PRs, while Bench Press, Squat, Pullups/Chinups saw fairly drastic step backs. They are ok, but not great, and I have some new nagging injury issues around my neck/shoulder complex to work through 2020>
3) E: Skipping & Cycling takes a lot less out of my joints at the moment vs running, could be the few extra kgs I am packing. But any modality will do... any RHR under 50 is the target.
<Cooper test saw a deterioration – 10:46 this year vs 10:22 last year. I don’t want to be over 10:30 if I can help it. Marathon training took a lot of out of me, and didn’t seem to improve my overall E very much, and definitely took quite a bit out of my strength. Most importantly it was a massive time-suck for me: I have limited training hours available to me and the sad fact is that I probably need quite a lot miles if I want to get even half decent at this. So it is a doubt if I will be doing it again. OCRs are ok though, plus training for them is pretty fun.>
4) SE: Pullups 15, Chinups 15. Otherwise no specific SE work outside of BJJ.
<See No.2. Basically I didn’t do well.>
5) Skill/Technique: Sharpen my guard to sweep/drag game, and revisit taking the back! Mount needs some work. Submissions: no need to get fancy, loopchoke/triangle+omoplata from guard, then b&a+armbar from back, and low risk finishes from side control. It is competition strategy so discard all low risk/reward moves.
<For a BJJ focussed year, I would say it has been generally a year of plateaus. I might have gotten slightly better at guard passing, and a few submission chains, but my guard game (was my strongest part) has stagnated somewhat and my gym mates are finding ways to cope with this now. I want to continue to work on my guard passing, but also repair my guard game.>
6) Stay healthy and injury free, so mobility and recovery work is always worked in. Volume will need to be managed.
<No good, downright pretty crap really. I want to fix my neck/shoulder complex for 2020, and will be working on them in every warmup or cooldown session>
Some starting stats (as of 1 JAN 2019):
Body Measurements - Weight 74.5kg, Neck 41cm, Chest 98cm, Waist 84cm, Hips 94cm.
Lifts best E1RM equivalent set within last 2 years. <Best set for 2019>
Squat 127.5kg x 3 (1x130kg JAN19 pre-injury, 2x120kg AUG19 post injury)
Front Squat 102.5kg x 3 (1x105kg OCT19)
Deadlift 135kg x 2 (1x140kg APR19 all time PR)
Sumo Deadlift 150kg x 1 (1x152.5kg APR19 all time PR)
Bench Press 102.5kg x 2 (3x87.5kg AUG19)
OHP 65kg x 2 (1x65kg OCT19)
Push Press 72.5kg x 1 (2x72.5kg AUG19 all time PR)
Pullups max reps 15 <12x OCT19>
Chinups max reps 15 <12x OCT19>
1h KBP Left 32kg x 1 <Didn’t do strict KB press this year, only Push Presses>
1h KBP Right 32kg x 3. <Didn’t do strict KB press this year, only Push Presses>
Endurance (best within last year) - 2.4km 10:22 <10:46 NOV19>
Endurance 2k C2 Rower 8:07. <not tested>
OVERALL: I did put in the hours this year, but some bad luck, and lots of bad planning and emphasis, led to a few injuries that set me back. Spent almost 11 weeks on marathon training which wasn’t all that enjoyable, and I didn’t do well there either. Might be the chicken or the egg that led to this conclusion. Learn from the mistakes and do better.
SOME LESSONS FROM MINING THE NOTEBOOK:
E in the mornings > evening.
STR in the evening > morning.
Skipping rope always helps with my aerobic fitness.
Cluster Sets, doubles or triples for around 30 reps at relatively high intensity, work to build STR for me.
Fighter Pullup type programs beat EMOM (SE approach) for max reps training.
I tend to get injured when I do >3 BJJ sessions per week.
Doing stupid s*** at BJJ gets me injured.
Do TGU/Bent Press for shoulders, I need this.
Don’t get injured.
Bodyweight work makes me feel supple and strong. Find a way to keep it in the program, perhaps as accessory work.
KB Overheads > BB overheads for shoulder health.
Timo Keskitalo
Level 6 Valued Member
How do you perform Cooper test? In Finland it's 12 mins time to run as far as you can. Then 3000m would be a good, at my age maybe very good, result.
godjira1
Level 6 Valued Member
another alternative is to run 2.4km (1.5miles) as fast as you can. I ran a 9:17 when I was 19, that was considered good but not brilliant. At my age I think sub 10:45 will be considered a good score.
godjira1
Level 6 Valued Member
FITNESS GOALS 2020
Goals/Aims:
(1) NUMERO UNO: Stay healthy and injury free, so mobility and recovery work is always worked in. Volume will need to be managed. 2019 was crap in this aspect, 2020 will be better.
(2) BODY COMP: Sub 70kg, 31.5” waist.
(3) STR: Beat 2019 lifts in BP, Sumo, KB Press, KB PP.
(4) E: Skipping & Running. Aim is to beat 2019 Cooper’s test and get RHR sub 50.
(5) BJJ Skill/Technique: Be consistent, 2-3x a week, don’t do stupid stuff.
.
Starting stats (as of 1 JAN 2020):
Body Measurements - Weight 73.7kg, Waist 84cm. Same waistline but lighter than 1 Jan 2019... so all I managed was to lose some muscle. Let's see what 1 Jan 2021 looks like.
Lifts (2019 best/2020 best)
Squat (1x130/-)
Sumo Deadlift (1x150/-)
Bench Press (3x87.5/-)
Pullups max (12x/-)
Chinups max (12x/-)
1h KBP L (-/-)
1h KBP R (-/-)
1h KBPP L (1x32/-)
1h KBPP R (1x36/-)
Timeless Simple (-/-)
Timeless Challenge (-/-)
Endurance 2.4km (10:46/-)
Goals/Aims:
(1) NUMERO UNO: Stay healthy and injury free, so mobility and recovery work is always worked in. Volume will need to be managed. 2019 was crap in this aspect, 2020 will be better.
(2) BODY COMP: Sub 70kg, 31.5” waist.
(3) STR: Beat 2019 lifts in BP, Sumo, KB Press, KB PP.
(4) E: Skipping & Running. Aim is to beat 2019 Cooper’s test and get RHR sub 50.
(5) BJJ Skill/Technique: Be consistent, 2-3x a week, don’t do stupid stuff.
.
Starting stats (as of 1 JAN 2020):
Body Measurements - Weight 73.7kg, Waist 84cm. Same waistline but lighter than 1 Jan 2019... so all I managed was to lose some muscle. Let's see what 1 Jan 2021 looks like.
Lifts (2019 best/2020 best)
Squat (1x130/-)
Sumo Deadlift (1x150/-)
Bench Press (3x87.5/-)
Pullups max (12x/-)
Chinups max (12x/-)
1h KBP L (-/-)
1h KBP R (-/-)
1h KBPP L (1x32/-)
1h KBPP R (1x36/-)
Timeless Simple (-/-)
Timeless Challenge (-/-)
Endurance 2.4km (10:46/-)
godjira1
Level 6 Valued Member
30th DEC 2019 TO 5TH JAN 2020 (W1/2020)
No BJJ this week as I have some lingering issues with my left glute but should be ok by the end of the week. There is some carpal tunnel nonsense going on as well but clearly more to do with mobile phone and mouse usage. I am aiming to do some mobility circuit consisting of a few OS resets and bodyweight exercises each day. These sessions might include some 1h Pushup, Pistols, Cartwheels practice.
===STRENGTH WEEK 5/12===
MON: Mobility. Bench Press C3D1 5x5 60kg. Easy.
TUE: REST/Mobility.
WED: Mobility. STR: Bench Press C3D2 5x3 70, 2x77.5. Easy. REHAB: Inc Row 5x8.
THU: Mobility. REHAB: 6x10 KB Front Sqt 12kg.
FRI: Mobility. REHAB: 8x10 KB SL Deadlft 12kg.
SAT: REST/Mobility x2 AM and EV.
SUN: Mobility. STR: Bench Press C3D3 5x2 72.5, 1x85. Easy. ACC: 5x10 Inc Row. E: Jump Rope. 7x3W/2R, Av HR 117, Max HR 150.
===SUMMARY===
Good week of training, can't wait to get back on mats! Deadlifts and Squats will need to be rebuilt as I am pretty sure I lost some strength from the freak injury to my butt.
No BJJ this week as I have some lingering issues with my left glute but should be ok by the end of the week. There is some carpal tunnel nonsense going on as well but clearly more to do with mobile phone and mouse usage. I am aiming to do some mobility circuit consisting of a few OS resets and bodyweight exercises each day. These sessions might include some 1h Pushup, Pistols, Cartwheels practice.
===STRENGTH WEEK 5/12===
MON: Mobility. Bench Press C3D1 5x5 60kg. Easy.
TUE: REST/Mobility.
WED: Mobility. STR: Bench Press C3D2 5x3 70, 2x77.5. Easy. REHAB: Inc Row 5x8.
THU: Mobility. REHAB: 6x10 KB Front Sqt 12kg.
FRI: Mobility. REHAB: 8x10 KB SL Deadlft 12kg.
SAT: REST/Mobility x2 AM and EV.
SUN: Mobility. STR: Bench Press C3D3 5x2 72.5, 1x85. Easy. ACC: 5x10 Inc Row. E: Jump Rope. 7x3W/2R, Av HR 117, Max HR 150.
===SUMMARY===
Good week of training, can't wait to get back on mats! Deadlifts and Squats will need to be rebuilt as I am pretty sure I lost some strength from the freak injury to my butt.
godjira1
Level 6 Valued Member
6 TO 12 JAN 2020
Week 2/2020
Strength Week 6/12
Nothing fancy. BJJx2, some max strength work, some rehab/strength work on lower body
6th. BJJ light - some mount finishes and easy rolls. Mobility work.
7th. Mobility work. REHAB: KB FS 6x10 16kg, 3x10/10 KB SLDL 16kg.
8th. Mobility work. STR: BP C4D1 5x5 62.5kg. ACC: 5x10 LR Kroc Row 16kg.
9th. BJJ - backtakes with giftwrap control. A few really hard rolls as well. Mobility work.
10th. REST
11th. Mobility work. REHAB: DL 4x10 60kg. GS 4x10 20kg. SLDL 2x10LR 20kg. B Split Sqt 2x10 LR. Lateral Lunge 4x10.
12th. Mobility work. STR: BP C4D2 5x3 70kg, 1x2 80kg. ACC: 5x8LR KRow 24kg.
=======
SUMMARY: Good work thru the week. Navigated a bit of mild man flu/24 hr bug thing too. Rehab on lower body complex going well, but probably too early for heavy loads and power work.
Week 2/2020
Strength Week 6/12
Nothing fancy. BJJx2, some max strength work, some rehab/strength work on lower body
6th. BJJ light - some mount finishes and easy rolls. Mobility work.
7th. Mobility work. REHAB: KB FS 6x10 16kg, 3x10/10 KB SLDL 16kg.
8th. Mobility work. STR: BP C4D1 5x5 62.5kg. ACC: 5x10 LR Kroc Row 16kg.
9th. BJJ - backtakes with giftwrap control. A few really hard rolls as well. Mobility work.
10th. REST
11th. Mobility work. REHAB: DL 4x10 60kg. GS 4x10 20kg. SLDL 2x10LR 20kg. B Split Sqt 2x10 LR. Lateral Lunge 4x10.
12th. Mobility work. STR: BP C4D2 5x3 70kg, 1x2 80kg. ACC: 5x8LR KRow 24kg.
=======
SUMMARY: Good work thru the week. Navigated a bit of mild man flu/24 hr bug thing too. Rehab on lower body complex going well, but probably too early for heavy loads and power work.
godjira1
Level 6 Valued Member
Week 3/2020
13 TO 19 JAN
STRENGTH+ W7/12
===
Keeping strength work the emphasis but not killing myself as I just recovered from a glute/hip injury.
===
MON: BJJ lite session. Mobility 15mins.
TUE: Mobility 15mins. E: 8x3W/1.5R Jump rope. HR avg 120, max 140.
WED: Mobility 15mins. LOWER: SQT 531A C1D1 5x5 75kg. SLDL 2x8LR 24kg. 2HKBS 2x10 12kg, 3x10 16kg. 4x12 Lateral Lunge.
THU: BJJ - Passing DLR with pant grip, punch the underhook vs the DLR hook! A bunch of savage rolls, and I got subbed 3x by a young female purple belt. Ouch. Mobility work 15mins.
FRI: Mobility 15mins. UPPER: BP 531A C4D3 5x2 75kg, 1x87.5kg. KB Row 4x5LR 28kg. Neutral Grip Pullup 5x4.
SAT: REST
SUN: Mobility 15mins. LOWER: Deadlift 531A C1D1 5x5 77.5kg. GS 4x5 28kg. SLDL 1x8LR 24kg.
===
SUMMARY:
Good week of training. Back to BJJ for real and it seems that I have largely retained my skill and bjj-specific fitness. Did a squat and deadlift session, will probably stick with deadlifts as my acl-less right knee got a little twingy after only a really light squat session.
Mobility-wise I am not really seeing huge improvements as yet, but the pain in my left shoulder in the overhead position seems to have abated a little.
13 TO 19 JAN
STRENGTH+ W7/12
===
Keeping strength work the emphasis but not killing myself as I just recovered from a glute/hip injury.
===
MON: BJJ lite session. Mobility 15mins.
TUE: Mobility 15mins. E: 8x3W/1.5R Jump rope. HR avg 120, max 140.
WED: Mobility 15mins. LOWER: SQT 531A C1D1 5x5 75kg. SLDL 2x8LR 24kg. 2HKBS 2x10 12kg, 3x10 16kg. 4x12 Lateral Lunge.
THU: BJJ - Passing DLR with pant grip, punch the underhook vs the DLR hook! A bunch of savage rolls, and I got subbed 3x by a young female purple belt. Ouch. Mobility work 15mins.
FRI: Mobility 15mins. UPPER: BP 531A C4D3 5x2 75kg, 1x87.5kg. KB Row 4x5LR 28kg. Neutral Grip Pullup 5x4.
SAT: REST
SUN: Mobility 15mins. LOWER: Deadlift 531A C1D1 5x5 77.5kg. GS 4x5 28kg. SLDL 1x8LR 24kg.
===
SUMMARY:
Good week of training. Back to BJJ for real and it seems that I have largely retained my skill and bjj-specific fitness. Did a squat and deadlift session, will probably stick with deadlifts as my acl-less right knee got a little twingy after only a really light squat session.
Mobility-wise I am not really seeing huge improvements as yet, but the pain in my left shoulder in the overhead position seems to have abated a little.
godjira1
Level 6 Valued Member
Week 4/2020
20-26 Jan
Strength+ 8/12
MON: BJJ. A few light rolls in the early morning class. Mobility 15mins.
TUE: Mobility 15mins. Upper: Bench Press C5D1 5x5 65kg. KB Rows 2x6LR 28kg. Chinups 1x5, 4x4.
WED: BJJ. Randori class. 4 hard rolls, 2 chill ones. I was in pretty good form today. Mobility Work 15mins.
THU: REST.
FRI: Mobility Work 15mins. Lower: Deadlifts 531A C1D2 4x4 82.5kg. Air squats 2x21. Lunges 2x21 LR. Lateral Lunges 2x20. SLDL 2x17 LR.
SAT: REST
SUN: Mobility Work. E: Jump rope 8x3.5W/1.5R. Avg hr 130, max 168(?!). Session felt a bit rougher than it should.
=====
SUMMARY: Good week of training despite the holiday season here. Left shoulder mobility hasn't really improved very much but will keep plugging at it.
20-26 Jan
Strength+ 8/12
MON: BJJ. A few light rolls in the early morning class. Mobility 15mins.
TUE: Mobility 15mins. Upper: Bench Press C5D1 5x5 65kg. KB Rows 2x6LR 28kg. Chinups 1x5, 4x4.
WED: BJJ. Randori class. 4 hard rolls, 2 chill ones. I was in pretty good form today. Mobility Work 15mins.
THU: REST.
FRI: Mobility Work 15mins. Lower: Deadlifts 531A C1D2 4x4 82.5kg. Air squats 2x21. Lunges 2x21 LR. Lateral Lunges 2x20. SLDL 2x17 LR.
SAT: REST
SUN: Mobility Work. E: Jump rope 8x3.5W/1.5R. Avg hr 130, max 168(?!). Session felt a bit rougher than it should.
=====
SUMMARY: Good week of training despite the holiday season here. Left shoulder mobility hasn't really improved very much but will keep plugging at it.
godjira1
Level 6 Valued Member
Week 5/2020
27 Jan - 2 Feb
Strength+ 9/12
MON: BJJ. A few light rolls in the early morning class. Mobility 15mins.
TUE: Mobility 15mins. UPPER: Bench Press C5D2 5x3 72.5kg, @82.5kg. Chinups 2x5, 3x4. INJURY: Minor irritation to right elbow. Nothing serious I think.
WED: REST
THU: Mobility 10mins. LOWER: Deadlift 3x3 90kg. 2h Swing 3x10 28kg. Squat 2x21. Lunge 2x21 LR. Lateral Lunge 2x20.
FRI: Mobility 10mins. BJJ - light session, some people staying off mats due to corona virus scare I suppose.
SAT: REST
SUN: Mobility 10mins. UPPER: Bench Press C2D3 5x2 77.5kg, 1@90kg. KB Row 2x9LR 28kg. Pullups 5x2.
=====
SUMMARY: Bench Press feeling strong. I reckon I could have done a triple at 90kg. BJJ was very light this week as a lot of people stayed off the mats and I only got a bunch of white and blues to roll with.
27 Jan - 2 Feb
Strength+ 9/12
MON: BJJ. A few light rolls in the early morning class. Mobility 15mins.
TUE: Mobility 15mins. UPPER: Bench Press C5D2 5x3 72.5kg, @82.5kg. Chinups 2x5, 3x4. INJURY: Minor irritation to right elbow. Nothing serious I think.
WED: REST
THU: Mobility 10mins. LOWER: Deadlift 3x3 90kg. 2h Swing 3x10 28kg. Squat 2x21. Lunge 2x21 LR. Lateral Lunge 2x20.
FRI: Mobility 10mins. BJJ - light session, some people staying off mats due to corona virus scare I suppose.
SAT: REST
SUN: Mobility 10mins. UPPER: Bench Press C2D3 5x2 77.5kg, 1@90kg. KB Row 2x9LR 28kg. Pullups 5x2.
=====
SUMMARY: Bench Press feeling strong. I reckon I could have done a triple at 90kg. BJJ was very light this week as a lot of people stayed off the mats and I only got a bunch of white and blues to roll with.
godjira1
Level 6 Valued Member
Week 6/2020
2-8 Feb 20
Strength Week 10/12
=======
Making some course adjustments:
- am stopping all overhead work that is loaded for now, including pullups/chinups. i am gonna theraband/IYTA the heck out of my shoulders until I can do pullups painlessly again.
- Read about this Niko Niko pace running, which sounds like MAF- effort. Will give it a shot and see if I can maintain endurance without killing my recovery
=======
MON:
AM/ BJJ. Chill rolls today.
AM/ Mobility 10min
EV/ E: 30min Niko Niko run barefoot.
Comments: A bit of irritation in the right knee post run, getting used to the technique I guess.
TUE:
AM/ Mobility 10min
AM/ LOWER: DL 3@80, 82.5kg. 5x10 2hSW 28kg.
EV/ E: Niko Niko 15mins.
WED: REST.
THU:
AM/ Mobility 10min
AM/ UPPER: BP C6D1 5x5 65kg. KB Row 2x10 LR 28kg.
AM/!E Lite: 30min Niko Niko jog.
Practice: 1h pushup, pistols.
FRI:
AM/ BJJ. Turned out to be a light rolling session as many folks off the mats due to the coronavirus scare.
AM/ Mobility 10min.
SAT:
AM/ Mobility 10min
AM/ LOWER: DL 3@87.5, 90, 92.5, 95kg. Bulgarian Split Sq 2x10LR 12kg. 2hSW 3x10 32kg. Lateral Squat 1x20. Squat 2x23.
S: REST.
======
SUMMARY: Training went well this week. The shoulders enjoy the time off OH work. BJJ might take a backseat for a couple weeks as this coronavirus thing is messy - I don’t think it is a huge deal but I am not about to pick a fight with the missus over this (esp if it turns out I’m wrong).
PS. Bulgarian split squats suck.
2-8 Feb 20
Strength Week 10/12
=======
Making some course adjustments:
- am stopping all overhead work that is loaded for now, including pullups/chinups. i am gonna theraband/IYTA the heck out of my shoulders until I can do pullups painlessly again.
- Read about this Niko Niko pace running, which sounds like MAF- effort. Will give it a shot and see if I can maintain endurance without killing my recovery
=======
MON:
AM/ BJJ. Chill rolls today.
AM/ Mobility 10min
EV/ E: 30min Niko Niko run barefoot.
Comments: A bit of irritation in the right knee post run, getting used to the technique I guess.
TUE:
AM/ Mobility 10min
AM/ LOWER: DL 3@80, 82.5kg. 5x10 2hSW 28kg.
EV/ E: Niko Niko 15mins.
WED: REST.
THU:
AM/ Mobility 10min
AM/ UPPER: BP C6D1 5x5 65kg. KB Row 2x10 LR 28kg.
AM/!E Lite: 30min Niko Niko jog.
Practice: 1h pushup, pistols.
FRI:
AM/ BJJ. Turned out to be a light rolling session as many folks off the mats due to the coronavirus scare.
AM/ Mobility 10min.
SAT:
AM/ Mobility 10min
AM/ LOWER: DL 3@87.5, 90, 92.5, 95kg. Bulgarian Split Sq 2x10LR 12kg. 2hSW 3x10 32kg. Lateral Squat 1x20. Squat 2x23.
S: REST.
======
SUMMARY: Training went well this week. The shoulders enjoy the time off OH work. BJJ might take a backseat for a couple weeks as this coronavirus thing is messy - I don’t think it is a huge deal but I am not about to pick a fight with the missus over this (esp if it turns out I’m wrong).
PS. Bulgarian split squats suck.
godjira1
Level 6 Valued Member
Week 7/2020
9-15 Feb 2020
Strength+ w11/12
===
No BJJ for the week. I signed up for a local tournament on 7 March but might skip it if I don't get in enough practice, and if the COVID-19 situation doesn't improve locally.
===
MON:
AM/ Mobility 10min.
AM/ UPPER: BP C6D2 5x3 75kg, 2@85kg. KB Row 3x5 LR 32kg.
EV/ E Lite: 30min Niko Niko jog barefeet.
P: Pistols.
TUE:
EV/ Mobility 10min.
EV/ LOWER. DL 3@87.5, 92.5, 97.5, 102.5kg. 2hSW 3x10 32kg. Bulgarian Squat 2x10LR 16kg. Lateral Lunge 1x20. Squat 1x25.
WED:
EV/ Mobility 10min.
EV/ UPPER: BP C6D3 5x2 80kg, 1@92.5kg. (this single felt really good) KB Row 3x6LR 32kg. Hangs 90 secs total.
EV/ E Lite: 30m Niko Niko jog poolside
THU: REST
FRI:
AM/ Mobility 10min.
AM/ LOWER: DL 3@97.5, 107.5kg, 112.5kg, 112.5kg. 2hSW 4x6 36kg. Bulgarian Squat 2x10LR 20kg. Lateral Lunge 1x20. Squat 1x30.
SAT: REST.
SUN:
AM/ Mob.
AM/ UPPER: BP C7D1 5/5 67.5kg (easy today, narrower grip). KB Row 3x7LR 32kg.
EV/ E Lite: Niko Niko Treadmill jog up to 7.1kph 50min 111bpm avg hr.
===
SUMMARY: Turned out to be a good week of training strength-wise. Shoulder pain is greatly reduced and ROM is slightly increased, which is hugely encouraging. Bench Pressing with a narrower grip feels good - in terms of strength potential probably lower but seems to place a lot less stress on the shoulders. Bar is still moving quickly on deadlifts, am trying to make sure my form is all good.
9-15 Feb 2020
Strength+ w11/12
===
No BJJ for the week. I signed up for a local tournament on 7 March but might skip it if I don't get in enough practice, and if the COVID-19 situation doesn't improve locally.
===
MON:
AM/ Mobility 10min.
AM/ UPPER: BP C6D2 5x3 75kg, 2@85kg. KB Row 3x5 LR 32kg.
EV/ E Lite: 30min Niko Niko jog barefeet.
P: Pistols.
TUE:
EV/ Mobility 10min.
EV/ LOWER. DL 3@87.5, 92.5, 97.5, 102.5kg. 2hSW 3x10 32kg. Bulgarian Squat 2x10LR 16kg. Lateral Lunge 1x20. Squat 1x25.
WED:
EV/ Mobility 10min.
EV/ UPPER: BP C6D3 5x2 80kg, 1@92.5kg. (this single felt really good) KB Row 3x6LR 32kg. Hangs 90 secs total.
EV/ E Lite: 30m Niko Niko jog poolside
THU: REST
FRI:
AM/ Mobility 10min.
AM/ LOWER: DL 3@97.5, 107.5kg, 112.5kg, 112.5kg. 2hSW 4x6 36kg. Bulgarian Squat 2x10LR 20kg. Lateral Lunge 1x20. Squat 1x30.
SAT: REST.
SUN:
AM/ Mob.
AM/ UPPER: BP C7D1 5/5 67.5kg (easy today, narrower grip). KB Row 3x7LR 32kg.
EV/ E Lite: Niko Niko Treadmill jog up to 7.1kph 50min 111bpm avg hr.
===
SUMMARY: Turned out to be a good week of training strength-wise. Shoulder pain is greatly reduced and ROM is slightly increased, which is hugely encouraging. Bench Pressing with a narrower grip feels good - in terms of strength potential probably lower but seems to place a lot less stress on the shoulders. Bar is still moving quickly on deadlifts, am trying to make sure my form is all good.
godjira1
Level 6 Valued Member
Week 8/2020
17-23 Feb
Strength w12/12
===
Final week of strength training before testing next week. Still no BJJ as the COVID situation still looks pretty scary (well actually it's not really, but the missus has other thoughts). At this rate I will miss the comp in early March as I don't want to go in too cold.
===
MON.
AM/ Mobility 10m.
EV/ LOWER: DL 3@87.5, 97.5, 107.5, 117.5, 117.5kg. 2hSW 3x8 36kg. BSS 2x8LR 24. Lateral Lunge 1x20. Sq 1x30.
TUE.
AM/ Mobility 10m.
AM/ UPPER: BP C7D2 4/3 77.5, 2@87.5kg. Kb Row 3x8LR 32kg.
EV/ E lite: 45min Niko Niko jog.
WED.
AM/ Mobility 10m.
EV/ LOWER: DL 3@87.5, 97.5, 107.5, 117.5, 122.5, 122.5kg. 2hSW 3x10 36kg. BSS 2x10LR 24kg. Lateral Lunge 1x20. Squat 1x40.
THU.
REST
FRI.
AM/ Mobility 10m.
AM/ UPPER: BP C7D3 4x2 82.5, 1x95kg (RPE 9+). KB Row 3x9LR 32kg.
SAT.
REST
SUN:
AM/ Mobility 10m.
AM/ E lite: 30m Niko Niko run barefoot.
Practice: 1h pushups + pistols + cartwheels.
===
No BJJ = body is pain-free. This is a good feeling but tbh I rather be on the mats and accept a few minor niggles. Why can't I have the best of both worlds? Next week is testing week for Bench Press and Deadlift - on the former I doubt I have a shot at 100kg, 97.5kg is possible I reckon. For deadlift, it will be weird as the heaviest I trained was a 2x3 at 87.5% of my 1RM but who knows, as I seem to have improved my technique and have been doing 2h Swings at 36kg.
17-23 Feb
Strength w12/12
===
Final week of strength training before testing next week. Still no BJJ as the COVID situation still looks pretty scary (well actually it's not really, but the missus has other thoughts). At this rate I will miss the comp in early March as I don't want to go in too cold.
===
MON.
AM/ Mobility 10m.
EV/ LOWER: DL 3@87.5, 97.5, 107.5, 117.5, 117.5kg. 2hSW 3x8 36kg. BSS 2x8LR 24. Lateral Lunge 1x20. Sq 1x30.
TUE.
AM/ Mobility 10m.
AM/ UPPER: BP C7D2 4/3 77.5, 2@87.5kg. Kb Row 3x8LR 32kg.
EV/ E lite: 45min Niko Niko jog.
WED.
AM/ Mobility 10m.
EV/ LOWER: DL 3@87.5, 97.5, 107.5, 117.5, 122.5, 122.5kg. 2hSW 3x10 36kg. BSS 2x10LR 24kg. Lateral Lunge 1x20. Squat 1x40.
THU.
REST
FRI.
AM/ Mobility 10m.
AM/ UPPER: BP C7D3 4x2 82.5, 1x95kg (RPE 9+). KB Row 3x9LR 32kg.
SAT.
REST
SUN:
AM/ Mobility 10m.
AM/ E lite: 30m Niko Niko run barefoot.
Practice: 1h pushups + pistols + cartwheels.
===
No BJJ = body is pain-free. This is a good feeling but tbh I rather be on the mats and accept a few minor niggles. Why can't I have the best of both worlds? Next week is testing week for Bench Press and Deadlift - on the former I doubt I have a shot at 100kg, 97.5kg is possible I reckon. For deadlift, it will be weird as the heaviest I trained was a 2x3 at 87.5% of my 1RM but who knows, as I seem to have improved my technique and have been doing 2h Swings at 36kg.
godjira1
Level 6 Valued Member
Week 9/2020
24 Feb - 2 Mar
Strength Testing week
===
As it says on the tin. Then random stuff after until I start a new block of something, probably a 8 week run focussed block after my BJJ comp on 7th March. 5BX = push/pull/hinge/squat/core type thingy where I just get moving.
===
MON:
AM/ TEST: BP 1x97.5kg (RPE 9.9). DL 1x150kg (felt 8+ rpe, but the 155kg barely budged).
Comments: Very happy with the results. Should have a shot at 100kg on BP within the year, and made an all time best on DL at 150kg. I kinda let the 155kg psych me out I reckon, because 150kg went up easy. Oh well, there is still time to make a new PR for the year.
TUE:
AM/ BJJ. Some Lasso sweeps which I doubt I will use... and a few chill rolls.
AM/ 5BX: 2hSW 1x10 40kg. Sqt 1x40. Pushup 1x30. KB Row 1x10LR 32kg. Crawls. Mobility 10m.
EV/E lite: 30min Niko Niko jog.
WED:
REST.
THU:
Argh. Sore throat, itchy eyes...hay fever or perhaps a super mild version of that COVID-19 thing.
AM/ 5BX: 2hSW 1x10 36kg. GS 2x5 36kg. KBP 3x5LR 12kg. KB Row 1x10LR 32kg.
EV/ TEST: KBP L = 1@28kg ok, failed 1@32kg. KBP R = 1@32kg ok, failed 1@36kg. KBPP L = 1@32, 1@36kg ok. KBPP R = 1@32, 1@36kg ok.
Comments: Another max testing on 1h KB Press and Push Press which I haven't even trained for. Happy with results actually.
FRI.
Ok felt kinda sick today.
AM/ 5BX (Upper focus): KBP 3x5 LR 16kg, KB PP 2x5 LR 16kg. KB Row 3x5 LR 36kg. Sqt 1x40. Broad jumps/Sprint Starts.
SAT.
Just stuffy nose BS now.
AM/ E Lite. Elliptical 200 cals relaxed. 5BX:
AM/ Calisthenic Circuit A. 20 sqts. 10 sec pullup hang. 10 Pushups. 10 V Ups. 10 Sprawls. 10 Reverse Snow Angels. Just 1 rd for testing. AM/ E (speed). 1.6k 7:34, 147bpm ahr. Pretty tough effort. 12.8kph?
SUN:
REST.
===
Good results on the max testing, and I feel pretty strong/fit except I ended the week with a bout of manflu. Hopefully it clears up by next week as I have a BJJ comp next weekend.
24 Feb - 2 Mar
Strength Testing week
===
As it says on the tin. Then random stuff after until I start a new block of something, probably a 8 week run focussed block after my BJJ comp on 7th March. 5BX = push/pull/hinge/squat/core type thingy where I just get moving.
===
MON:
AM/ TEST: BP 1x97.5kg (RPE 9.9). DL 1x150kg (felt 8+ rpe, but the 155kg barely budged).
Comments: Very happy with the results. Should have a shot at 100kg on BP within the year, and made an all time best on DL at 150kg. I kinda let the 155kg psych me out I reckon, because 150kg went up easy. Oh well, there is still time to make a new PR for the year.
TUE:
AM/ BJJ. Some Lasso sweeps which I doubt I will use... and a few chill rolls.
AM/ 5BX: 2hSW 1x10 40kg. Sqt 1x40. Pushup 1x30. KB Row 1x10LR 32kg. Crawls. Mobility 10m.
EV/E lite: 30min Niko Niko jog.
WED:
REST.
THU:
Argh. Sore throat, itchy eyes...hay fever or perhaps a super mild version of that COVID-19 thing.
AM/ 5BX: 2hSW 1x10 36kg. GS 2x5 36kg. KBP 3x5LR 12kg. KB Row 1x10LR 32kg.
EV/ TEST: KBP L = 1@28kg ok, failed 1@32kg. KBP R = 1@32kg ok, failed 1@36kg. KBPP L = 1@32, 1@36kg ok. KBPP R = 1@32, 1@36kg ok.
Comments: Another max testing on 1h KB Press and Push Press which I haven't even trained for. Happy with results actually.
FRI.
Ok felt kinda sick today.
AM/ 5BX (Upper focus): KBP 3x5 LR 16kg, KB PP 2x5 LR 16kg. KB Row 3x5 LR 36kg. Sqt 1x40. Broad jumps/Sprint Starts.
SAT.
Just stuffy nose BS now.
AM/ E Lite. Elliptical 200 cals relaxed. 5BX:
AM/ Calisthenic Circuit A. 20 sqts. 10 sec pullup hang. 10 Pushups. 10 V Ups. 10 Sprawls. 10 Reverse Snow Angels. Just 1 rd for testing. AM/ E (speed). 1.6k 7:34, 147bpm ahr. Pretty tough effort. 12.8kph?
SUN:
REST.
===
Good results on the max testing, and I feel pretty strong/fit except I ended the week with a bout of manflu. Hopefully it clears up by next week as I have a BJJ comp next weekend.
godjira1
Level 6 Valued Member
Week 10/2020
2-8 Mar
Pre-comp prep
===
Nothing super taxing, have a BJJ comp on saturday and starting the week with some residual man-flu.
===
MON:
5BX GTG style (stay at home).
TUES:
5BX GTG style (at the office, so sans pull-ups).
WED:
W: 5BX circuit.
E lite: 4.8k MAF run 34:17. 137bpm.
THU: REST
FRI:
BJJ. Peruvian necktie vs turtle was technique of day. Then 4 rounds of 6min standup rolling. I felt really sharp today!
SAT:
BJJ comp: had 2 fights in a 3 man round robin division (purple, u76kg, masters 2 as there were no higher masters division on offer). Did well overall, won my first fight prettily then got caught in a closed guard and lost by a sweep to mount...sigh. Still, this was a low pressure tournament and I ended up enjoying it a lot.
SUN: REST.
===
Key: 5BX = calisthenics, pushups, pullups, situps, squats, lunges, etc and their variations.
===
SUMMARY: Great week of training, BJJ and BJJ competition really. Next week I start on a 8 week E block to clock a result for my annual Cooper's Test.
2-8 Mar
Pre-comp prep
===
Nothing super taxing, have a BJJ comp on saturday and starting the week with some residual man-flu.
===
MON:
5BX GTG style (stay at home).
TUES:
5BX GTG style (at the office, so sans pull-ups).
WED:
W: 5BX circuit.
E lite: 4.8k MAF run 34:17. 137bpm.
THU: REST
FRI:
BJJ. Peruvian necktie vs turtle was technique of day. Then 4 rounds of 6min standup rolling. I felt really sharp today!
SAT:
BJJ comp: had 2 fights in a 3 man round robin division (purple, u76kg, masters 2 as there were no higher masters division on offer). Did well overall, won my first fight prettily then got caught in a closed guard and lost by a sweep to mount...sigh. Still, this was a low pressure tournament and I ended up enjoying it a lot.
SUN: REST.
===
Key: 5BX = calisthenics, pushups, pullups, situps, squats, lunges, etc and their variations.
===
SUMMARY: Great week of training, BJJ and BJJ competition really. Next week I start on a 8 week E block to clock a result for my annual Cooper's Test.
godjira1
Level 6 Valued Member
Week 11/2020
Mar 9-15
Endurance 1/8
===
The aim of this 8 week block is to clock a Cooper's test result by the end of it that isn't totally embarrassing. My 2019 best was 10:46 which is in theory good for my age and great on a cohort basis... but demand more of yourself! I hope to clock 10:16-30 range.
===
MON:
E: 4.8k MAF Run. 33:08, 134 average HR.
SE: 3x20 squats, 3x5 pullups, 3x10 pushups, 3x10 V-Ups, 3x10 Sprawls, 3x10 Reverse Snow Angels. No rest in between exercises, only brief pause between sets. This is not as easy as it looks.
TUE:
BJJ: Super tough rolls from standing. I am shattered by this session. Wasn't very sharp today either. The crap day at work probably didn't help.
WED:
REST
THU:
E: 4.8k MAF Run. 33:14, 134 average HR.
FRI:
REST
SAT:
E: 4x800m repeats (8min blocks). I took it only 70-80pct effort for the first couple blocks, then went for target pace in the last 2.
SE: 3x8 Diamond Pushups, 3x5 Pullups, 3x10 Inc Rows, 3x20 Jumping Lunges, 3x1m plank, 3x10 Sprawls.
PWR: 7x10 2hSW 36kg
SUN:
SE: 3x5 LR Pistols, 3x5 LR 1h Pushups, 3x5 Clap Pushups, 3x5 Pullups, 3x20 Sprawls, 3x5 LR Sit-thrus. This circuit was deadly.
===
SUMMARY: Not a bad week of training. I am taking time off BJJ for the next 4 weeks as I do my social responsibility - while I am not in the high risk category I do visit my elderly grandparents and stuff like that.
Mar 9-15
Endurance 1/8
===
The aim of this 8 week block is to clock a Cooper's test result by the end of it that isn't totally embarrassing. My 2019 best was 10:46 which is in theory good for my age and great on a cohort basis... but demand more of yourself! I hope to clock 10:16-30 range.
===
MON:
E: 4.8k MAF Run. 33:08, 134 average HR.
SE: 3x20 squats, 3x5 pullups, 3x10 pushups, 3x10 V-Ups, 3x10 Sprawls, 3x10 Reverse Snow Angels. No rest in between exercises, only brief pause between sets. This is not as easy as it looks.
TUE:
BJJ: Super tough rolls from standing. I am shattered by this session. Wasn't very sharp today either. The crap day at work probably didn't help.
WED:
REST
THU:
E: 4.8k MAF Run. 33:14, 134 average HR.
FRI:
REST
SAT:
E: 4x800m repeats (8min blocks). I took it only 70-80pct effort for the first couple blocks, then went for target pace in the last 2.
SE: 3x8 Diamond Pushups, 3x5 Pullups, 3x10 Inc Rows, 3x20 Jumping Lunges, 3x1m plank, 3x10 Sprawls.
PWR: 7x10 2hSW 36kg
SUN:
SE: 3x5 LR Pistols, 3x5 LR 1h Pushups, 3x5 Clap Pushups, 3x5 Pullups, 3x20 Sprawls, 3x5 LR Sit-thrus. This circuit was deadly.
===
SUMMARY: Not a bad week of training. I am taking time off BJJ for the next 4 weeks as I do my social responsibility - while I am not in the high risk category I do visit my elderly grandparents and stuff like that.
- Status