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Unfinished Tales of G

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-w48/2020, 30nov-6dec, mixed-

MON: E lite
E Lite: 6k 4:15 run/0:45 walk. Z3 max. 41:31. Super hot and humid, ouch, are we in Nov?


TUE: FULLBODY
Sqt 4x8 80kg (d)
OHP 4x8 35kg (d)
Pullups 1x5, 4x4 (d)
1h Pushup, Pistol, Cartwheel practice (d)


WED: BJJ
BJJ


THU: REST


FRI: FULLBODY
Sqt 4x6 95kg (d)
OHP 4x6 40kg (d)
Pullup 2x5, 3x4 (d)


SAT: BJJ
BJJ: Nogi session

SUN: BJJ
BJJ: Ill advised sparring session with 10x5min rolls. Lower back felt really tight after this.
SUMMARY: Slight overdose on the BJJ. I should ease this coming back to normal tempo. Lower back is a bit tight at moment.
 
-w48/2020, 7-13dec, mixed-

M: FULLBODY
Sqt 4x5 102.5kg (d)
OHP 4x5 42.5kg (d)
Pullup 3x5, 2x4 (d)
ACC: 3x1min planks (d)

T: REST

W: BJJ

T: E Lite
1km Breaststroke swim (d)

F: FULLBODY
Sqt 4x4 107.5kg (d)
OHP 4x4 45kg (d)

S: BJJ
2h BJJ

S: E lite
30min chill jog
 
-w49/20, 14-19dec, mixed-
M: FULLBODY + E Lite
Sqt 5x3 115kg
OHP 5x3 47.5kg
Pullup 5x5
E lite: 5k chill jog

T: REST

W: BJJ

T: E Lite
E lite: 7.5k chill jog.

F: FULLBODY
Sqt 4x8 85kg (d)
OHP 4x8 35kg (d)
Pullup 1x6, 4x5 (d)

S: BJJ
NoGI + BJJ. Lots of rolls!

S: REST

SUMMARY: Got wristlocked hard on Sat, not terrible but will take a while to get back to full recovery. Ouch.
 
-w50/20, 21-27 dec, mixed-

M: FULLBODY + E Lite
Sqt 4x7 90kg (d)
OHP 4x7 40kg (d)
Pullup 2x6, 3x5 (d)
E lite: 10k chill jog (d)

T: REST

W: FULLBODY
OHP 4x6 42.5 (d)
SQ 4x6 97.5 (d)
PU 3x6, 2x5 (d)

T: E
Really long hike...

F: E lite
Chill run or swim.

S: BJJ
BJJ

S: E lite + Misc
E lite: 8x3min on/1min off jump rope.
Calisthenics: 1h pushup, Pistols, Cartwheels practice.
 
-w51/20, 28dec-3jan,mixed-

M: FULLBODY + E
Sqt 4x5 105kg (d)
OHP 4x5 45kg (d)
PU 4x6, 1x5 (d)
E: 8 x 3min on/1min rest jump rope. (d)

T: REST

W: REST

T: FULLBODY + E
OHP 4x4 47.5 (d)
SQ 4x4 112.5 (d)
E: 7km chill jog (d)

F: REST

S: BJJ
BJJ 2h. Bushed.

S: REST
 
-w1/21, 4-10jan, mixed-

M: FULLBODY + E lite
Sqt 97.5 1x10, 2x5 (d)
OHP 42.5 1x10, 2x5 (d)
PU 5x6 (d)
E lite: 40min chill jog (d)

T: E lite
E lite: 30min chill treadmill jog (d)
Remarks: Right knee felt a bit sore after the run. It’s strange but I actually feel treadmill runs are harder on the joints for me.

W: FULLBODY + E lite
E lite: 5k jog 34:55 (d)
BP 70 1x10, 2x5 (d)
DL 107.5 1x10, 2x5 (d)

T: E lite
E lite: 5k jog 33:52. (d)

F: REST
Some stretching.

S: BJJ
BJJ 2h (d)

S: REST

SUMMARY: Feeling pretty strong, cardio is ok-ish, BJJ is surprisingly sharp. Happy with things for now... hopefully this is not a jinx of some sort!
 
-w2/21, 11-17jan, mixed-

M: SQ + E lite
Sqt 105 1x8, 3x4 (d)
PU 1x7, 4x6 (d)
E lite: 5k jog 34:18 (d)

T: OHP
OHP 45 1x8, 3x4 (d)
Lunges 4x10L, 10R (d)

W: DL + E lite
DL 115 1x8, 2x4 (d)
Pushups 2x25 (d)
E lite: 5k jog 33:50 (d)

T: BP + E lite
BP 75 1x8, 3x4 (d)
E lite: 7k jog 47:37 (d)

F: REST

S: BJJ
BJJ 2h (d)

S: REST

SUMMARY: Hard BJJ session to round off the week. I think I am still making progress despite the low frequency.
 
-w3/21, 18-24jan, mixed-

M: FB + E lite
Sqt 112.5 1x6, 3x3 (d)
OHP 47.5 1x6, 3x3 (d)
E lite: 5k jog 32:52 (d)

T: PU + E lite
PU 2x7, 3x6 (d)
Lunges 4x12L 12R (d)
E lite: 5k jog 32:47 (d)

W: FB + E lite
DL 122.5 1x6, 2x3 (d)
BP 80 1x6, 3x3 (d)
E lite: 5k jog 32:12 (d)

T: ACC + E lite
Pushups 2x30 (d)
Sprints
E lite: 5k jog 33:07 (d)

F: REST

S: BJJ
BJJ 1.5h

S: REST
 
w4/21, 25-31 jan, mixed-

M: FB + E lite
Sqt 102.5 1x10, 3x5 (d)
OHP 45 1x10, 3x5 (d)
E lite: 5k jog 32:31 (d)

T: PU + E lite
PU 1x7, 4x6 (d)
Lunges 4x11L 11R (d)
E lite: 5k jog 33:30 (d)

W: FB + E lite
DL 112.5 1x10, 2x5 (d)
BP 72.5 1x10, 3x5 (d)
E lite: 5k jog 33:05 (d)
Remark: planned for 110kg on deadlifts but was a total tool.

T: ACC + E
Pushups 2x28 (d)
2hS 5x10 24kg
E lite: 5k jog

F: REST

S: BJJ
BJJ 2h

S: REST

SUMMARY: Too many late nights this week. Small gatherings at my place (covid restrictions) but we really doubled down on the alcohol. Next week needs to be lighter.
 
-w5/21, 1-7feb, mixed-

M: FB + E lite
Sqt 110 1x8, 3x4 (d)
OHP 47.5 1x8, 3x4 (d)
E lite: 5k jog 30:16. (d)

T: PU + E lite
PU 2x7, 3x6 (d)
Lunges 4x13 13R (d)
E lite: 7k chill jog (125ahr). 49:16.

W: FB + E lite
DL 117.5 1x8, 2x4 (d)
BP 77.5 1x8, 3x4 (d)
Box Jumps (d)
E lite: 1k swim (d)

T: ACC + E lite
Pushups 2x30 (d)
2hS 1x10 28kg, 4x10 24kg (d)
E lite: Golf, basically a good walk spoilt (jking)

F: REST

S: BJJ
BJJ 1.5h. Tough session today with some younger mma guys. While I am probably better technically they have the total package and it was hard going. (d)

S: REST

SUMMARY: Good week of training.
 
-w6/21, 8-14feb, mixed-

M: FB + E lite
Sqt 115 1x6, 3x3 (d)
OHP 50 1x6, 3x3 (d)
1KBPP 1x1/2/3 28kg (d)
E lite: 9k chill jog (131ahr) 1:06:55. (d)

T: PU + E
PU 3x7, 1x6, 1x4. (d)
Lunges 4x15L 15R (d)
E: 2.4km 90% effort. 11:05. 2.4k chill jog back to start pt. (d)
Remarks: a bit of left elbow discomfort from both the 1KB PP on Mon and pullups today.

W: FB + E lite
DL 125 1x6, 2x3 (d)
BP 82.5 1x6, 3x3 (d)
Box Jumps 10x30” (d)
E lite: 30k steps for the day. Feet don’t enjoy it. (d)

T: ACC
Pushups 2x33 (d)
2hS 5x10 28kg (d)
Sprints 10x10m (d)

F: REST

S: HIC
HIC: 2 x 30min Jordan Yeoh Youtube video. Crushed.

S: REST

SUMMARY: Another good week of training and even got in a few sessions during the Lunar New Year. On a negative note, I probably ate 5k calories per day from Thu-Sun. Time to turn the screws on diet for a couple weeks at least.
 
-w7/21, 15-21feb, mixed-

M: FB + E
Sqt 105 1x10, 1x8, 1x7 (d)
OHP 45 1x10, 1x8, 1x7 (d)
PU 2x7 (d)
E: 15k jog. 1:45:16. (d)
Calorie Balance: -200 (d)

T: PU + HIC
PU 1x7, 1x8 (d)
HIC: 1 x 30min YT HIIT (d)
Calorie Balance: -200 (d)
Remarks: legs ache quite a bit from yesterday’s sq and/or run.

W: FB + E lite
DL 115 1x10, 2x5 (d)
BP 72.5 1x10, 1x8, 1x7 (d)
Box Jumps 10x30” (d)
2hS 3x10 28kg, 2x10 32kg (d)
Calorie Balance: -200 (d)

T: PU + HIC
PU 2x7 (d)
HIC: 1 x 20min YT HIIT (d)
HIC: 1 x 25min YT HIIT (d)
Calorie Balance: -200 (d)
Remarks: Doing 2 HICs in a day was not intelligent. Now I need the rest day tomorrow.

F: REST
Calorie Balance: -200.
Remarks: Low food intake today... wee bit miserable.

S: BJJ
BJJ 1h.
Calorie Balance: -300.

S: REST
Calorie Balance: 0.

SUMMARY: Time to shed some of the Lunar New Year feasting weight. Also, spaced out pullups as my left elbow seems to be suffering from tendinitis again.
 
-w8/21, 22-28feb, mixed-

M: FB + E
Sqt 112.5 1x8, 2x6 (d)
OHP 50 1x8, 2x6 (d)
PU 2x8 (d)
E: 7k run. 40:54. (d)
Calorie Balance: -100 (d)

T: PU + HIC
PU 2x9 (d)
HIC: 1 x 25min YT HIIT (d)
Calorie Balance: -300 (d)

W: FB + HIC
BP 80 1x8, 2x6 (d)
DL 122.5 1x8, 2x4
Box Jumps 10x30” (d)
2hS 2x10 28kg, 3x10 32kg (d)
HIC: 3 x 12min YT HIIT (d)
Calories: -200 (d)
Remarks: The HIC session in the evening was crazy. I will need good sleep tonight.

T: UPPER + HIC
OHP 52.5 1x6, 1x5, 1x4 (d)
PU 2x7 (d)
HIC: 3 x 12min YT HIIT (d)
Calories: -200 (d)
Remarks: repeated wed’s HIC, not a good idea. Overdosed and need some easier E work.

F: REST
Calories: -100 (d)

S: BJJ
BJJ 1.5h
Calories: -200 (d)

S: REST
Calories: 0 (mini cheat day)

SUMMARY: Happy with the work done over the week. Less miserable than last week on the lowered calorie intake.
 
-w9/21, 1-7 mar, mixed-

M: FB + E
Sqt 120 1x6, 1x5, 1x4 (d)
OHP 47.5 1x10, 1x8, 1x7 (d)
PU 2x9 (d) =
E: 10k jog 5:35/km tempo. 55:50, 164ahr. Crazy hot at 32deg C. (d)
Calorie Balance: -200 (d)
Remarks: 6x120kg Squat was tough but not crazily so. It is an all time rep max at 120kg so I’m happy with it.

T: PU + E lite
PU 1x10, 1x10 (d) =
E lite: 8 x 3min on/1min off jump rope (d)
E lite 2: 2 x 12min YT Cardio Circuits (d)
Calorie Balance: -200 (d)

W: FB + HIC
BP 85 1x6, 1x5, 1x4 (d)
DL 130 1x6, 2x3 (d)
Box Jumps up to 85cm (d)
2hS 1x10 28kg, 4x10 32kg (d)
HIC: 1x30min YT HIIT (d)
Calorie Balance: -100 (d)
Remarks: Made all time rep maxes at 85kg BP (was hard), at 130kg DL (was easy). Happy with the way I am training this year.

T: UPPER
PU 2x7 (d)
OHP 50 1x8, 3x4
Calorie Balance: -200 (d)

F: REST
Calorie Balance: -300 (d)

S: BJJ + E lite
BJJ 1.5h
E Lite: 6 x 3min on/2min off jump rope. Easy session.
Calorie Balance: -200 (d)

S: REST
Calorie Balance: flat (d). Mini cheat day.

REMARKS: After going thru 3 cycles in 4 lifts (Sq, DL, OHP and BP), I have decided on a few things. Squats are no fun for me, I can do them but just can’t seem to get excited. My left shoulder also gets bothered by it. Will do zerchers (a first for me) or front squats from here. OHP - with the barbell this hurts my shoulders. I am replace the press with KB versions. As for cardio, the weather has become ridiculously warm so running is probably off the cards unless I can go real early (or late). Jump rope will have to do.
 
-w10/21, 8-14 mar, mixed-

M: FB + BJJ
Zercher Sq 5s up to 60kg (d)
1h KBPP 5x5/5 20kg (d)
BJJ. Very unfortunately I injured my right ankle today in the very last roll defending a sweep, where I rolled over my ankle awkwardly. Can’t place much weight on it but let’s see what happens.
Calorie Balance: -600 (d)

T: REST
Remarks: Enforced rest. On muscle relaxants and pain killers. Will be off BJJ for 2 weeks. Swelling is minimal in the ankle but hurts like #%^*.
Calorie Balance: +700 (big cheat day).

W: FB
BP 75 1x10, 1x8, 1x7 (d)
2hS 10x10 36kg (d)
5x1min wall sits (d)
Calorie Balance: -500 (d)

T: FB lite
PU 5x7 (d)
5x1min wall sits (d)
Calorie Balance: -300 (d)

F: FB lite
1h KB PP 2x5/5 20, 3x5/5 24kg. (d)
2h KBS 10x10 36kg (d)
Calorie Balance: -200 (d)

S: REST
Calorie Balance: flat (d)

S: E lite
E lite: 30min jog/walk. (d)
Calorie Balance: flat (d)
Remark: Ankle is still far from 100pct but I can jog slowly for a bit now, and walking is quite ok. Nonetheless end range of ankle mobility severely curtailed still. Be patient, it will be a 2-3 week affair at least.

SUMMARY: Replaced squat with zercher squats. Will start light as I’m learning. Also, ankle got busted on Monday BJJ, so will be off BJJ and stuff like jump rope, hard runs etc for a few weeks.
 
godjira1 said:
Very unfortunately I injured my right ankle today in the very last roll defending a sweep, where I rolled over my ankle awkwardly. Can’t place much weight on it but let’s see what happens.
...
Ankle is still far from 100pct but I can jog slowly for a bit now, and walking is quite ok. Nonetheless end range of ankle mobility severely curtailed still
Click to expand...
Sorry to hear about the ankle @godjira1

I'm glad to see it seems to be healing quickly.
 
Kiacek said:
Sorry to hear about the ankle @godjira1

I'm glad to see it seems to be healing quickly.
Click to expand...

Philippe Geoffrion said:
Here’s to a strong and speedy recovery!
Click to expand...
thanks guys! dealing with injuries is unfortunately part and parcel of training, especially in combat sport where you don't control everything that happens. i will try to be intelligent about this one in terms of coming back to action in a metered manner.
 
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