godjira1
Level 6 Valued Member
BACKGROUND
I just turned 40 years old, in pretty good shape I reckon at the moment, but it wasn’t always this way.
As a kid I was reasonably athletic and played soccer, badminton and judo (the last competitively). A stint in the military (basic, OCS, unit tour) made me lean and well-conditioned. Then I went to college and the deterioration of my body started - slowly at first and accelerating as I started my career. While I did well career-wise my body was falling apart. One tends to underestimate the destructive effects of alcohol, stress, lack of rest, and no exercise. A health check at 34 years old was full of red flags that simply could not be ignored.
So the dieting, and “exercising” started. I tried all sorts of stuff - pilates, yoga, crossfit, running, you name it, I had a go. Some training was better than none and while I was getting better but clearly it wasn’t efficient work. At some point I discovered BJJ and fell in love with grappling again, and restarted Judo alongside it.
I competed in BJJ as a white and subsequently as a blue belt and did quite well in the regional competitions (eg I won the Pan Pacific in 2016 for my age/belt and went to the Abu Dhabi World Pros in 2017 as well) but my body was getting beaten up by the intense training (mat-time, lots of sparring, crazy kettlebell circuits). I didn't know better then, but balls-to-the-wall beat-your-body-down is a common way of training in the BJJ world. Maybe I was becoming a better grappler but my body was shot to bits and I began to hate training.
A friend introduced me to barbell training thru Stronglifts 5x5 by a friend in June 2016. While maybe the philosophy wasn't as articulate as Pavel's writing, it was the idea of practising strength as a skill that struck me as different.
Of course I started reading the intelligent meathead books… and figured out the kettlebells all over the BJJ gym were pretty useful strength builders too apart from using them as torture devices. Over the last 2 years, I have experimented and tinkered around and trialed and error-ed my way to what seems to work for me.
This log is that story from this point on.
GOALS/CONSTRAINTS
I am aiming to achieve a reasonable standard in multiple physical domains:
CONSTRAINTS/TOOLS
First, the excuses. I have a wonky left shoulder from an old dislocation injury and also missing a right ACL courtesy of my judo career. It limits quite a few things - overhead mobility, stopping ability in sprints, etc but I have learnt to work on what I can, and work around what I can’t. I am not going to put up big numbers on my left sided snatch, or get a huge broad jump…but there will be other things.
As for tools, what is good is that I have a pretty flexible schedule when it comes to work (generally), and I have a rack and a bunch of kettlebells at home. It is also sunny all around the year where I live and I have access to a fancy gym with tyres/sleds as well as a running track.
GENERAL TRAINING IDEAS
So… the books I read from the Pavel series (in order) were Power to the People, Naked Warrior and then Enter the Kettlebell. I also take ideas from Tactical Barbell (I, II, and Ageless Athlete). Justa’s Rock Iron Steel was great too. In addition, I think I have read most of Dan John's stuff - which is always worth re-reading as well!
I tend to train in 6 week blocks, with a focus on Strength OR Power OR Endurance OR Speed/Agility/Quickness.
While I am no longer interested in BJJ competition for now, I do enjoy my mat time and will program 2-3 times a week of varying intensity and do my best to have fun.
STARTING POINT
My PBs/PRs in the following “benchmarks” are listed below. This constitutes a starting point for the log. Obviously I hope to make progress in the long run!
Vitals:
40 years old, 170cm, 70kg.
Weights (Max 1RM equivalent set)
Back Squat 122.5kg x3
Front Squat 97.5kg x3
Bench Press 95kg x2
Overhead Press 65kg x2
Push Press 70kg x2
Deadlift 135kg x2
Sumo Deadlift 150kg x1
TGU 32kg each side.
KB Clean&Press (L=32kgx1, R=32kgx3)
Others:
Pull-ups Max Reps: 15
2.4km/1.5mile Cooper’s Test: 10:22
I just turned 40 years old, in pretty good shape I reckon at the moment, but it wasn’t always this way.
As a kid I was reasonably athletic and played soccer, badminton and judo (the last competitively). A stint in the military (basic, OCS, unit tour) made me lean and well-conditioned. Then I went to college and the deterioration of my body started - slowly at first and accelerating as I started my career. While I did well career-wise my body was falling apart. One tends to underestimate the destructive effects of alcohol, stress, lack of rest, and no exercise. A health check at 34 years old was full of red flags that simply could not be ignored.
So the dieting, and “exercising” started. I tried all sorts of stuff - pilates, yoga, crossfit, running, you name it, I had a go. Some training was better than none and while I was getting better but clearly it wasn’t efficient work. At some point I discovered BJJ and fell in love with grappling again, and restarted Judo alongside it.
I competed in BJJ as a white and subsequently as a blue belt and did quite well in the regional competitions (eg I won the Pan Pacific in 2016 for my age/belt and went to the Abu Dhabi World Pros in 2017 as well) but my body was getting beaten up by the intense training (mat-time, lots of sparring, crazy kettlebell circuits). I didn't know better then, but balls-to-the-wall beat-your-body-down is a common way of training in the BJJ world. Maybe I was becoming a better grappler but my body was shot to bits and I began to hate training.
A friend introduced me to barbell training thru Stronglifts 5x5 by a friend in June 2016. While maybe the philosophy wasn't as articulate as Pavel's writing, it was the idea of practising strength as a skill that struck me as different.
Of course I started reading the intelligent meathead books… and figured out the kettlebells all over the BJJ gym were pretty useful strength builders too apart from using them as torture devices. Over the last 2 years, I have experimented and tinkered around and trialed and error-ed my way to what seems to work for me.
This log is that story from this point on.
GOALS/CONSTRAINTS
I am aiming to achieve a reasonable standard in multiple physical domains:
- Continue to improve/maintain Relative Strength & Power.
- BJJ Skill and Conditioning
- Healthy body composition
- Good level of Endurance
- Be as injury-free as possible!
- Feel good about my training
- Prioritise the health zone, and go as far as I can in the performance arena.
CONSTRAINTS/TOOLS
First, the excuses. I have a wonky left shoulder from an old dislocation injury and also missing a right ACL courtesy of my judo career. It limits quite a few things - overhead mobility, stopping ability in sprints, etc but I have learnt to work on what I can, and work around what I can’t. I am not going to put up big numbers on my left sided snatch, or get a huge broad jump…but there will be other things.
As for tools, what is good is that I have a pretty flexible schedule when it comes to work (generally), and I have a rack and a bunch of kettlebells at home. It is also sunny all around the year where I live and I have access to a fancy gym with tyres/sleds as well as a running track.
GENERAL TRAINING IDEAS
So… the books I read from the Pavel series (in order) were Power to the People, Naked Warrior and then Enter the Kettlebell. I also take ideas from Tactical Barbell (I, II, and Ageless Athlete). Justa’s Rock Iron Steel was great too. In addition, I think I have read most of Dan John's stuff - which is always worth re-reading as well!
I tend to train in 6 week blocks, with a focus on Strength OR Power OR Endurance OR Speed/Agility/Quickness.
While I am no longer interested in BJJ competition for now, I do enjoy my mat time and will program 2-3 times a week of varying intensity and do my best to have fun.
STARTING POINT
My PBs/PRs in the following “benchmarks” are listed below. This constitutes a starting point for the log. Obviously I hope to make progress in the long run!
Vitals:
40 years old, 170cm, 70kg.
Weights (Max 1RM equivalent set)
Back Squat 122.5kg x3
Front Squat 97.5kg x3
Bench Press 95kg x2
Overhead Press 65kg x2
Push Press 70kg x2
Deadlift 135kg x2
Sumo Deadlift 150kg x1
TGU 32kg each side.
KB Clean&Press (L=32kgx1, R=32kgx3)
Others:
Pull-ups Max Reps: 15
2.4km/1.5mile Cooper’s Test: 10:22
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