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Unfinished Tales of G

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-w31/2020, jul27-aug2,SFG 6/15-

MON:
Tactical Pullup 1x8. =
Pullup 1x8. =
1h Pushup L 2x7 =
KB Snatch L 3 x 2/3/5 24kg A+A. Felt pretty ok.
SQ 1x5 91.3kg =
Pistols 1x8/8 +
Remarks: Right wrist needs rest so a lot of ex subbed.

TUE: E
KBP L 2x9 24kg. +. rpe8.
KBPP L 1x5 28kg. +. Rpe6
Tac Pullup Var 5/3/3. +. Gd.
Pullup 1x5. +
SQ 2x3 96.3kg. +. Good.
2.4 TT #3 10:40. 9.5/10 effort. Season best.

WED: BJJ
KB Snatch L35 R35. 24kg A+A. Good news: right snatch was ok.
1h Pushup L 1x8. +. Good.
FS 1x5 91.3kg. Rpe 8. New 5RM!
BJJ. 4x5 min rolls. Right wrist was a bit wonky so sat out nogi.
Remarks: right wrist wonky after bjj. Not a good day.

THU: REST

FRI: E
KBP L 2x9 24kg. =rpe8 today.
KBPP L 5x1 32kg. +. Good.
SQ 2x5 96.3kg. + Shoulder mobility is getting better.
4k MAF Run. 26:40. Mid afternoon, super warm.
8x10m sprints. *
Remarks: no right side stuff - wrist hurts. Added E session.

SAT: E
30min Shoulder Mob work.
KB Snatch 40/40 A+A 24kg. Took about 20mins.
1h Pushup L 1x8. +. Rpe7+
SQ 2x5 101.3kg. Good. Shoulder felt good today.
E: 5k Sub MAF treadmill at 9.5kph (actual 8.9kph). Calibration was off, 5k watch/5.31k treadmill. Avg hr was only 131 as a result.

SUN: REST

SUMMARY:
Right wrist/thumb is a bit screwy. De Quervain’s syndrome or something like that, according to my googling. Guess I just need to rest it.

Good things: 1) 2.4k Timetrial #3 was best of the year so far at 10:40. There is a minimum of 1 more for the block. 2) New all time 5RM best for Front Squat with a 5x91.3kg. It was at rpe 8 too so got a chance to do even better, and this is not even the focus of the block.
 
-w32/2020, aug3-9,SFG 7/15-

MON: LIGHT
1KBP 2x9/9 24kg. +wgt.
1KBPP 1x 1/2/3 LR 32kg. Ok.
Tac Pullup 6/3/3. +
Pullup 1x6. +
FS 1x1 96.3, 1x4 91.3@8.5 rpe.

TUE: E
KB Snatch L45 R45 A+A. 24kg. Rough near the end. Tore both hands (small ones though). FML.
1h Pushup 1x9/9. Tough today. Drop back reps.
Pistol 1x9/9. Good!
BS 1x5 101.3kg, 1x2 106.3@7 rpe
E 6k Niko Niko. Knee felt a bit sore prerun so took a slow jog. Felt super and painless. 46:02, 124 avg hr.
Remarks: tore up the hands again. Probably no volume snatches and/or pullups for rest of week.

WED: BJJ
KBP 1x1/2/3 28kg. felt good.
KBPP 1x1/2/3 32kg. L rpe8.
FS 1x5 91.3kg, 1x2 96.3@8rpe. Not great.
BJJ. 8x5min rolls, half gi, half nogi. I am beat.

THU: REST.

FRI: TEST
1h KBP R 4@32kg (new PR).
1h KBP L 1@32kg (year best, equal all-time PR)
1h KBPP R 6@36kg (new PR).
1h KBPP L 1@36kg (equal year best, equal all time PR)
SQ 5@101.3, 3@106.3, 1@111.3, 1@116.3. +Felt good today.
FS 2@86.3, 1@96.3, 1@101.3, 2@106.3. !! New 2RM, E1RM. Rpe9.5 though.

SAT: E
1h Pushup 1x8/8. Felt harder today.
Pistol 1x10/10. Ok.
E: 10k Niko Niko run. 1:17:53. 125 ahr. Weather was warm tonight ... 32deg in evening, ouch. Polar Run index 54.

SUN: REST

SUMMARY:
The great bits:
New PR on 1h KBP R 4@32, 1h KBPP 6@36 and Front Squat 2@106.3kg. Hooah.
Not so good:
Hands needs some toughening, snatch technique to be polished. Still have 8 weeks so no worries.
 
-w33/2020, aug 10-16, sfg 8/15-

MON: STR
BP 3x5 71.3. +. Felt a bit heavy tbh.
4x30sec hang/1pullup, 2m RI. + Challenging but feels good.
SQ 5x96.3, 5x106.3@7.5, 2x111.3@7.5.
Core: L Sits, Tuck Planche, Hollow Holds. =
Crawls/Cartwheels. =

TUE: E + SNATCH
3x15min Niko niko runs, barefoot. Crazy warm today 36 deg C so just ran in the aptmt.
KB Snatch 50/50. Did them 2/3/5 style and took my time, trying to keep technique sharp. No torn hands today!!!

WED: E + BJJ
12.6ruck, 16kg pack, 1 rest stop. 2:11, 122ahr. This was BRUTAL.
BJJ. 6x5min gi, 3x5min nogi. Absolutely shattered today.
Remarks: RPE 9.5 day.

THU: REST. Recovery soak in pool. Good stuff.

FRI: STR
BP 1x5 71.3, 2x5 76.3@8rpe. Maintain this weight.
Pullup 3/7/5. +reps
SQ 1x5 96.3, 1x5 106.3@7.5, 1x1 116.3@7.5. +reps
TGU 3x1/1 24kg. Good. MED.
Core/Crawls/Cartwheels

SAT: E + SNATCH
10k MAF Run. 1:11:40. Super warm evening + humidity.
KB Snatch 50/50 24kg GTG. thru the day. Hands survived! Continue to polish technique - initiate drop with hips, chill on the grip.

SUN: REST


SUMMARY: Good week of training but the 12.6k ruck with 16kg on Wed hit me hard for a couple days. Been a while since I did that so it shouldn’t have been a surprise. Bench Presses feeling heavy at the start of the block too. Managed to do 2 sessions of 100 snatches without killing the hands, I take that as a victory.
 
w34/2020
aug17-23
SFG 9/15

MON: STR
BP 1x5 71.3, 2x5 76.3@8, 1x2 81.3@6.5.
SQ 1x5 96.3, 2x5 106.3@7.5, 1x2 116.3@7.
Pullup 3/5/8/3/3. +reps
TGU 3x1/1 24kg EMOM. Easy
Core/Crawls/Cartwheels *

TUE: SNATCH + E
KB Dead Snatch + Snatch mix 24kg. Total 50/50. Nicely done, hands survived.
1h Pushup 1x9/9. - reps. Hard
Pistol 1x10/10. -reps. Hard
6k MAF run. 40:17. Polar run index 51.

WED: BJJ + STR
BJJ: 6x5min rolls, gi/nogi mix. Great fun.
SQ 1@106.3, 116.3, 121.3@7.5. All moved well.
BP 1@76.3, 81.3, 86.3, 91.3@7.5. Okay.

THU: REST

FRI: STR
BP 1x5x71.3, 2x5 76.3@7.5, 1x4 81.3@8.5. Repeat weights.
SQ 1x5 96.3, 2x5 106.3@7.5, 1x4 116.3@8.5. Repeat.
Pullup 3/9/3/5/3. Maintain.
TGU 3x1/1 24kg.
Core*

SAT: E + SNATCH
2.4k TT #4. 11:11. Just couldn’t get the engine revving. The breath was fine but I just couldn’t summon up the turnover speed. Jogged the 2.4k back.
KB Snatch 45/45 A+A 24kg. Well, around the 12th min, on the 45th rep on the left hand, tore the skin on ring finger. F$)&. Was doing 5/5s. Was feeling good tbh up to that point.
MISC: a few 1h pushups, pistols, sprints and stretching post run.
Remarks: One of those crappy training days. They happen.

SUN: REST

SUMMARY: Clocked the hours. The last 2.4km time trial was not great as I was just feeling sluggish. Snatches - man, I might have figured out the issue - the liquid chalk is tearing up my hands! Got some dry chalk and will give it a go once the hand heals.
 
w35/2020
aug24-30
SFG 10/15

MON: REST

TUE: SNATCH + UPPER
BP 1x5 71.3, 2x5 76.3, 1x5 81.3@9. Def lost some strength in the BP!
KB RDL 10x10 36kg. I actually quite enjoyed this.

WED: E + BJJ
Ruck 12.6k, 12kg.
BJJ. 4x5min gi, 2x5min nogi. Was very sharp today. Figured some stuff out vs rubber guard & lockdowns.

THU: REST

FRI: STR
BP 1x5 71.3, 1x5 76.3@7, 1x5 81.3@8, 1x1 86.3@7.
SQ 1x5 96.3, 1x5 106.3@7.5, 1x5 116.3@9, 1x1 121.3@8. New 5RM for squat.
Pullup 3/10/3/5/3. E2M.
TGU 4x1/1 24kg. EMOM.

SAT: SNATCH + E
AM
KB Snatch 24kg. Total 25/25 A+A style. Felt great.
EV
KB Snatch 24kg. Total 25/25 A+A style.
E: 10k MAF. 1:07:52. Crazy heat + humidity.

SUN: STR
AM
BP 1x5x71.3, 1x5 76.3, 1x5 81.3@8.5, 1x2 86.3@7.5
SQ 1x5 96.3, 1x5 106.3, 1x5 116.3@9, 1x1 126.3@9
PM
Crawls/Cartwheels. *
Pistol 1x9/9. Good.
1h Pushup 1x8/8. Good.
6x20m sprints. *
Pullup 3/10/3/5/3

SUMMARY:
Good week of training. Clocked a new 5RM on squat without pushing very hard at all, that said, I wasn't doing much 5s on squats. The heat/humidity is making even the evening runs pretty unpleasant, but that's just the weather and everyone has to deal with it.
 
-w36, aug31-sep6, sfg 11-

MON: REST

TUE: SNATCH + UPPER + E
5k TT. 25:12. A lil’ disappointed to not go under 25min, even accounting for the crazy hot weather.
BP 3x86.3@7.5. Easy today!
KB Snatch 50/50 A+A 24kg. Dry chalk ftw. Ready to up the tempo a lil’.

WED: E
MAF 5k. 32:19. 29degC, coolest in a while.
Pistol 10/10. Gd! Maintain.
1h Pushup 9/9. Maintain.
Pullups 3/11/3/5/3. E2M. Easy 11, prob had 12.

THU: REST

FRI: STR
BP 4x86.3@8.5, 5x76.3, 8x71.3. Good day on BP.
SQ 3x121.3, 5x111.3, 10x96.3
Sumo DL 3x121.3
Pistol 10/10. Gd.
1h Pushup 9/9. Gd!
8x15m sprints. *

SAT: SNATCH + E
KB Snatch 24kg. Total 50/50. 12+min. RPE 7? Def not gonna get under 5min right here right now BUT I still have a few weeks.
E: 8k Z3 run. 50:22 (5k split 31:32, best MAF 5k of year). Cool weather finally.

SUN: STR
BP 2x91.3@8.5, 5x76.3, 9x71.3. Gd.
SQ 2x126.3@9, 5x111.3, 8+x96.3.
Pullup 3/11/3/5/3

SUMMARY: Good week of training.
 
-w37/2020, sep7-13, sfg 12-
MON: REST

TUE: E+SNATCH+UPPER
E lite: 3k MAF 19:50.
KBP 3x(1,2,3) ladders 28kg. Good.
KB Snatch 5x10/10 E2M 24kg. Wasn’t easy, wont be able to get to half the time...yet.
Pistol 10/10.
1h Pushup 10/10
10x10m sprints.

WED: E + BJJ
8 mile ruck, 12kg. 1:54:29. Still tough.
BJJ.

THU: REST

FRI: STR
BP 3+(6)x81.3@8.5, 5x76.3, 8x71.3. Gd!
SQ 3+(6)x111.3@9.5, 5x103.8, 8x96.3. Wasn’t great on sqt today. Felt the weight.
Sumo DL 6x111.3. Easy.
TGU 1x1/1 28kg. Just for practice, felt easy.

SAT: RANDOM + E
Random: 1h Yoga. My left shoulder mobility seriously sucks. This was painful.
E: 10k MAF. 1:07:13.

SUN: STR + SNATCH
BP 3x83.8, 2*4x78.8, 2*5x73.8. Good.
SQ 3x113.8, 2*4x106.3, 2*5x98.8. Good.
Pullup 3/7/5
Remarks: cut short pullups and deleted snatches as my
right elbow is not feeling great. Has been sore for a couple weeks now but felt it today.

SUMMARY: Feeling a lil’ beat up in the joints (right elbow, left shoulder). Will rest the affected joints some and do skip bench press and right side snatch for a couple sessions.
 
-w38, sep14-20, sfg 13, deload week-
Remarks: give right elbow a rest.

MON: REST

TUE: E+SNATCH
E lite: 2.4k Nasal Breathing max. 12:33.
SQ 5x113.8, 6x106.3, 7x98.8. Good.

WED: E + BJJ
E: 5k run. Nasal breathing max. 27:20.
BJJ.

THU: REST

FRI: STR
BP 5x85, 6x80, 7x75. Good!
SQ 5@115, 107.5, 100. Easy.
Sumo DL 1x140. Felt pretty easy (92% of all time PR).
Remarks: right elbow held up during BP but I probably shouldn’t aggravate this.

SAT: SFG6 + Farmer Walks
KB Press 24kg L5/R5
KB Snatch 24kg L40/R0
TGU 24kg L1/R0
1hSW 24kg L10/R10
2KB Clean 24+28kg 5
2KB Sqt 24+28kg 5
240kg of Sandbags, KBs back/forth 10m stretch 10x.
Remarks: right elbow is NOT recovered, needs to heal quick for next wkend’s SFG. Did 1 snatch to test and the elbow didn’t like it.
Remarks 2: Being a total dumbass, I checked the schedule late at night and realised the SFG certification next weekend has been pushed back 4 months+ to next year. Sigh. I think I have a wedding that weekend too.

SUN: E + SQT + DL
1k swim. Chill.
SQ 5@120. New 5RM, last rep took a bit of grinding.
Sumo DL 2@135, 5@120. Inside of knees felt a lil’ off, Sumo may not be my thing.

SUMMARY:
Last week of SFG training (13 weeks!).
Good: I made new PRs in Front Squat (2RM), Back Squat (5RM), KBP/PP R(32 and 36 respectively for reps). My 2.4k/1.5mi also saw the year best of 10:41.
Bad: However, my right elbow is a little messed up (prob the snatches) and will have take some time off KBP/PP, TGU, Snatches. Knees are a little achy too, main irritant seems to be Sumo DL.
Others: Also, the SFG Cert dates have been pushed back and clashes with a good friend’s wedding now. A bit frustrating but that’s life.
Going forward: I will try to make new PRs in Conv DL and maybe Sumo DL. Restart BP when elbow heals. E will be maintenance mode for a while, and working in swimming and jump rope i/o running to give the knees a break.
 
-w39/2020, sep21-27, STR-

MON: LOWER
FS 5/5/5 80, 70, 62.5 (d)
DL 5/5/5 107.5, 95, 82.5 (d)
Remarks: good first session on new cycle. A wee bit niggle on the right side but nothing serious.

TUE: REST

WED: E + BJJ
E: 9k ruck, 15kg. 1:33. Didn’t push pace today. Scenic route.
BJJ. Was generally crap today. Some days hammer some days nail.

THU: REST

FRI: UPPER
BP 5/5/5 80/70/62.5
Pullup Ladder. 1/3/5. Slow reps.
TGU 2x1/1@24.
Remarks: Right Elbow is not 100pct. Still hurts during TGU and bench. No pain during pullups.

SAT: E + LOWER
FS 3/3/3 85, 75, 65
DL 3/3/3 112.5, 100, 87.5
E: 10k run. Nasal Breathing Max. 58:49.

SUN: UPPER + SPRINTS
BP 3/3/3 82.5/75/65
Pullup Ladder 2/3/5
Chinup Ladder 2/3/5
Pushups 8xEMOM 10x
Unweighted TGU 5x1/1
Sprints 8x10m
Cartwheels
Remarks: skipped overhead presses and TGUs to prevent right elbow pain. Golfer’s elbow it seems, but how did I get it this time? Has been >1 week.

SUMMARY:
Started a bastardised 5/3/1 routine for Deadlift, Front Sq, Bench, with Pullups/Chinups as accessories. Keeping the E sessions fairly light (well that was the plan at least) for awhile. Right elbow has some soreness going on, will need some TLC.
 
-w39, sep28-oct4, STR-

MON: REST

TUE: LOWER + E
FS 1/3/5 90, 80, 72.5. (d)
DL 1/3/5 120, 107.5, 95 (d)
LOWER BWT ACC (d)
E: 10k tempo run. 56:51. Way too warm and I was not in great shape after morning weights.
Remarks: Probably put a bit too much on plate today.

WED: UPPER ACC
Pullups 10xEMOM 2s (d)
KBP 20kg 1/2/3/4/5 (d)
Remarks: Right elbow 80-90pct healed. Discomfort still during presses.

THU: UPPER
BP 1/3/5 87.5, 77.5, 70 (d)

FRI: SQ + PULLUPS + E lite
FS 5/5/5 82.5/72.5/62.5 (d)
Pullup 10xEMOM 1x3, 9x2 (d)
E lite: 5.6k Botanic Gdns chill jog. 32 deg C!!!

SAT: DL + E lite
E lite: 6x3m on/1m off jump rope.
DL 5/5/5 110/97.5/85 (d)

SUN: UPPER + SPRINTS
BP 5/5/5 80/72.5/62.5 (d)
Pushups 10xEMOM 10x (d)
Unweighted TGU 5x1/1 (d)
Cartwheels (d)
Sprints 10x10m (d)

SUMMARY: good week of training
 
-w40/2020, oct5-11, STR-

MON: REST

TUE: LOWER + E lite
FS 4/3/3 87.5/77.5/67.5 (d)
DL 4/3/3 117.5/105/90 (d)
E lite: 7x3m on/1m off Jump Rope. (d)

WED: E + PULLUPS
Ruck 10k hilly terrain. (d)
PU 10xEMOM 2x3, 8x2 (d)
Remarks: Elbows felt ok during pullups

THU: REST

FRI: UPPER + E lite
BP 3/3/3 85/75/67.5 (d)
E lite: 8k chill jog (d)

SAT: E lite + LOWER
FS 2/3/5 92.5/82.5/72.5 (d)
DL 2/3/5 122.5/110/97.5 (d)

SUN: UPPER + E Lite
BP 2/3/5 90/80/72.5 (d)
Pushups 10xEMOM 10x (d)
E lite: 30min chill jog (d)

SUMMARY: Good week of training. Got it done.
 
-w41/2020, oct12-18, STR-

MON: ACTIVE REST
E lite: Chill 5k jog (d)

TUE: LOWER + E lite + Calisthenics
FS 5/5/5 85/75/65 (d)
DL 5/5/5 115/102.5/87.5 (d)
E lite: Chill 3k jog. 15min cadence drills. (d)
Calisthenics: 1h Pushup/Pistols/Shrimp Squat/1 leg dand practice (d)

WED: BJJ + TENNIS + PULLUPS
Tennis (d). Fun!
BJJ (d). 8x5min roll, gi/nogi.
Pullup 10xEMOM 3x3, 7x2 (d)

THU: REST

FRI: UPPER + E
BP 5/5/5 82.5/72.5/62.5 (d)
E: 15k nasal max. 1:27:14. Was hard.

SAT: ACTIVE REST
Pushups 10xEMOM 10x (d)

SUN: FULLBODY
FS 4/3/3 90/80/70 (d)
BP 4/3/3 87.5/77.5/67.5 (d)
DL 4/3/3 122.5/107.5/95 (d)

SUMMARY: Friday’s 15k run was harder than I thought it should have been. It was very warm (32 deg C) but a big contributor is probably the fact I am pushing 74kg now (was 69-ish when I did 1:57 for 21km a few years back). I am going to try to lose a bit of weight and see if it helps.
 
-w42/2020, oct19-25, STR-

MON: E
E: Running drills (Cadence, Glider, 5x800m repeats at 5:14min/km pace)

TUE: FULLBODY
FS 2/3/5 95/85/75 (d)
DL 2/3/5 127.5/115/102.5 (d)
BP 2/3/5 92.5/82.5/72.5 (d)

WED: BJJ + E + PULLUPS
E: 8k at 5:25 min/km. Still a little hard.
BJJ. 3x5min rolls each in gi/nogi. Fun session.
Pullup 10xEMOM 4x3, 6x2 (d)

THU: REST

FRI: REST

SAT: E + CALISTHENICS
E: 1.6k nasal breath max: 7:47. 4:52min/km pace. 3k chill jog cool down (d)
Pushups 10xEMOM 10x (d)
1h Pushup/Pistols/Shrimp Squat/1 leg dand practice (d)
Cartwheels/Crawls (d)

SUN: FULLBODY
FS 5/5/5 87.5, 77.5, 67.5 (d)
BP 5/5/5 85, 75, 65 (d)
DL 5/5/5 120, 105, 90 (d)
Remarks: top set of DL felt hard and like I was using a lot of my back... on the down sets I realised my width was much narrower than usual for some reason. Fixed it and the final down set of 5@90 was flying.

SUMMARY: Overall good week of training but my right elbow is intermittently giving me issues again.
 
-w43/2020, oct26-1 nov, STR-

MON: E lite
E lite: Running drills (Cadence, Glider, 12x15sec Hill Sprints) (d)

TUE: FULLBODY
FS 4/3/4 92.5/82.5/72.5 (d)
DL 4/3/4 125/112.5/97.5 (d)
BP 4/3/4 90/80/70 (d)
Remarks: new 4RMs for FS and BP.


WED: BJJ + E + PULLUPS
Running drills (Cadence, Glider, 5x800m repeats at 5:17 min/km pace). Felt easy today. (d)
BJJ.
Pullup 10xEMOM 5x3, 5x2 (d)

THU: REST

FRI: E
E: 21k run 2:16. Not great, hr/breathing was fine but my feet really suffered the last 3k.

SAT: CALISTHENICS
Pushups 10xEMOM 10x (d)
1h Pushup/Pistols/Shrimp Squat/1 leg dand practice (d)
Cartwheels/Crawls (d)

SUN: FULLBODY
FS 2/3/5 97.5/87.5/77.5 (d)
BP 2/3/5 95/85/75 (d)
DL 2/3/5 132.5/120/105 (d)

SUMMARY: Overall good week of training except the 21k was a bit disappointing.
 
-w44, 2-8 nov, unplanned light week-

MON/TUE: REST
Good ol’ cold and sorethroat I reckon. No fever so probably not the corona.

WED: FULLBODY
FS 5/5/5 90/80/70 (d)
DL 5/5/5 122.5/110/95 (d)
BP 5/5/5 87.5/77.5/67.5 (d)
Remarks: BP equal all time 5RM at 5x87.5, could have made a 6 I think!

THU: REST

FRI: PULLUPS
Pullup 10xEMOM 6x3, 4x2 (d)

SAT: FULLBODY
FS 4/3/4 95/85/75 (d)
BP 4/3/4 92.5/82.5/72.5 (d)
DL 4/3/4 130/115/102.5 (d)
Remarks: new 4RM for FS (8rpe), BP (9+rpe). BP top set is best for 2020 so far.

SUN: CALISTHENICS + E lite
Pushups 10xEMOM 10x
1h Pushup/Pistols/Shrimp Squat/1 leg dand practice
Cartwheels/Crawls
E lite: 30min poolside chill jog

SUMMARY: Stuffy nose at start of week sees all E sessions cancelled. But felt well enough to carry on with weights.
 
-w45/2020, 9-15 nov, e-

MON: FULLBODY
FS 2/3/5 100/90/80 (d)
BP 1/1/3/5 97.5, 97.5, 87.5, 77.5 (d)
DL 2/3/5 137.5/122.5/110 (d)

TUE: E lite
E: 60min chill jog. Continue return to E training.

WED: PULLUPS +BJJ
Pullups EMOM 7x3, 3x2 (d)
BJJ

THU: REST

FRI: FULLBODY
FS 5/5/5 92.5/80/70 (d)
BP 5/5/6 90/80/67.5 (d).
DL 5/5/5 127.5/112.5/97.5 (d)
ACC: 10 2hSW EMOM with every KB: 12, 16, 20, 24, 28, 32, 36kg.
Remarks: New 5RM FS (had a bit more in me). New 5RM BP (9+ rpe).

SAT: E
E: 15km. 1:25:57. Nasal breathing max.

SUN: CALISTHENICS
Pullups EMOM 8x3, 2x2.
Pushups 10xEMOM 10x (d)
1h Pushup/Pistols/Shrimp Squat/1 leg dand practice (d)
Cartwheels/Crawls (d)

SUMMARY: Good week of training. Suspect I will need to drop BP training max back down and rebuild soon. The 15k run felt pretty ok surprisingly.
 
-w46/2020, 16-22 nov, E-

MON: FULLBODY
FS 4/3/4 97.5/85/75 (d)
BP 3/1/3/4 95/95/85/72.5 (d)
DL 4/3/4 135/120/105kg (d)
Remarks: New 4RM FS (rpe 8+). BP - I cut it at 3 reps as it was already moving pretty slow.

TUE: E
E: 8 x 5min run/1min walk. Covered 7.9km. Felt harder than a straight up run, but I will give this Galloway Run/Walk/Run a couple more spins.

WED: E
E: 10k in 5min run/1min walk blocks. Z3 max. 1:09:39, ahr 140.

THU: REST

FRI: FULLBODY
FS 2/3/5 102.5/92.5/80
BP 1/1/3/5 100/90/80 (d)
DL 2/3/5 142.5/127.5/112.5 (d)
Remarks: Not sure about 2nd rep on BP at 100kg so did 2x1 instead. New 2RM on DL but seems I haven’t really done much doubles!

SAT: E
E: 15k in 4m run/1m walk blocks. Z3 max. 1:40. Not bad! Ahr 134 over the whole course.

SUN: CALISTHENICS
Pullups EMOM 9x3, 1x2 (d)
Pushups 5x20 (d)
Jump Lunges 5x20 (d)
1h Pushup/Pistols practice
Cartwheels/Crawls (d)

SUMMARY: The Run/Walk/Run method fell into place this week quite well! Will be taking 2 weeks off the heavier weights as a deload and doing some SE in the meantime.
 
-w47/2020, 23-29 nov, deload-

MON: FULLBODY lite
SQ 4x8 80kg (d)
KB PP 2x(1,2,3,4,5) 20kg (d)
Remarks: My right elbow still isn’t 100pct healed. There is still some pain/discomfort during overhead pressing.

TUE: E
E: 10k 4:15 run/0:45 walk blocks. Z3 max. 1:05:47.

WED: UPPER + E lite
E lite: 20min 4:30 run/0:30 walk blocks. Chill effort.
OHP 4x8 35kg (d)
Pullups 5x4 (d)

THU: REST

FRI: E
21k! Hard effort 2:12 using a 4:15 run/0:45 walk block.

SAT: BJJ
Good fun!

SUN: REST

SUMMARY: The half marathon was a bit disappointing. Weather wasn’t great but still. Back to BJJ in the gym (ok I switched gyms too due to work schedule changes) and it was good fun if still quite a few restrictions in place.
 
godjira1 said:
The half marathon was a bit disappointing. Weather wasn’t great but still.
Click to expand...
I ran a couple marathons using the walk / run method and found I wasn't as quick as only running, but my recovery was miles ahead with only minimal soreness for a couple of days and even lifted weights the day after. As a side note, through lots of experimentation I settled on 16 minutes running / 2 minutes walking because the longer run time allowed me to settle into a rhythm easier.
 
Peter Yeates said:
I ran a couple marathons using the walk / run method and found I wasn't as quick as only running, but my recovery was miles ahead with only minimal soreness for a couple of days and even lifted weights the day after. As a side note, through lots of experimentation I settled on 16 minutes running / 2 minutes walking because the longer run time allowed me to settle into a rhythm easier
Click to expand...
U might be right about the rhythm part. I find the restarting of the running portion a bit hard to handle. That said, you were right about recovery - I went for BJJ the next morning with only some slight soreness.
Having said that, run/walk/run might be a way to train for me, instead of a way of getting a good time. I will play with the method a bit more.
 
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