Milo's Log File

[tracer-actual]

@godjira1 You seem to enjoy KB swings. Can I suggest you look into Pavel Tsatsouline's stuff? Specifically, his Simple and Sinister program.

 

The following Podcasts might be of interest to you regarding the topic 

- Art of Manliness Kettlebells and the Psychology of Training

- Tim Ferriss interview with Pavel

 

Also, if you enjoy tracking things daily, and like games, give Habitica a look. Might help.

[godjira1]

5 hours ago, tracer-actual said:

@godjira1 You seem to enjoy KB swings. Can I suggest you look into Pavel Tsatsouline's stuff? Specifically, his Simple and Sinister program.

 

The following Podcasts might be of interest to you regarding the topic 

- Art of Manliness Kettlebells and the Psychology of Training

- Tim Ferriss interview with Pavel

 

Also, if you enjoy tracking things daily, and like games, give Habitica a look. Might help.

Thanks Tracer,

 

i read most of PT's books and I found PTTP easiest to incorporate.

 

SS was fun for a while but it took more out of me than I expected and I couldn't do it in conjunction with a lifting program - despite what the book said...

 

But yes I generally always have DLs or KB swings in my programming. 

[godjira1]

Short vacation log

9th to 13th AUG 2017

1) DIET: ate like crazy. It was Hong Kong after all! Had a few incredible dining experiences and some meh ones. I still log approx calories as a matter of habit (even if they are estimates due to the exotic nature of the cuisine) and it was about 3.5k avg a day. Lo cal week coming up!

2) EXERCISE. I walked quite a bit, averaging 14-15k steps. No formal exercise sessions but rather did the bodyweight 8 in a Grease the Groove (GTG) style thru the day. 1 leg bridges, pistol squats, 1 leg hip hinge to calf raise, pullups, rows, assisted one arm pushups, pike pushups, and overhead squats. I haven't grown any weaker that's for sure and my body enjoyed the break. 

3) LANGUAGE: did the min on duolingo. 

4) OTHERS. Generally good fun, bonded with the daughter a lot. Batts recharged is my verdict. 

[godjira1]

New week new post

 

14 Aug 2017

phy trg

Lunchtime

1) Ladders Pullups 7-6-5-4-4, BP at 70kg 4-4-5-6-7. Superset with Knee Rehab Stuff (1 leg hinge, pistol sqts, 1 leg hip bridges, overhead sqts). 35min. 

2) 10 x EMOM 1Power Clean with 40kg. 

3) 3 rds of light bodyweight work. Pike pushups x10, purple Band row x15, 2LR naked TGU. 8min

4) 15min of loaded carries. 20kg kettlebells in various configs. This was tiring!

 

steps: 10.1k. Good enough. 

diet: 1.8k. Did it. 

language: 5 x duolingo

 

15 Aug 2017

phy trg

AM: physio for the knee. All sorts of strength and some mild ballistics. Lower limbs are fried. 

Lunchtime:

Started this workout running on from the physio. Lower limbs were struggling so I dialed back a little on the knee rehab supersets.

1) Ladders Pullups 7-6-5-5-4, BP at 70kg 4-5-5-6-7. Superset Knee Rehab Static (1 leg hinge, 1 leg hip bridge, pistol squats, overhead squats). 35min.

2) Sumo Deadlift 5 x 5 at 60kg. Yes this is a very light weight to start with, but I rarely did it in the past but decided to give it a shot. Still getting used to the form so will continue to hit it for volume for now. Planning for 3x5 at 65kg tomorrow. 

3) Turkish Getups at 8kg for 5xLR. Yup, light as well, the bridge to sweepback with the right leg was not the most stable but I will take it. 12kg next. 

4) Knee Rehab Dynamic A. 5 sets of: 10 Jump Lunges, 10 Skater Hops, 10 Jump Squats, 10 Skater Hops. 1min rest in between. Physio says build this up, wasn't that bad!

 

Steps: 15.2k. Good.

Diet: 2.3k. Maintenance but I wanted the cut. Bah. 

Language: 5 x duolingo

 

16 Aug 2017

phy trg

Lunchtime:

1) Pullups 4-5-6-6-7. Superset with Static Knee Rehab (11LR 1 leg hip hinge, 11LR 1 leg hip bridge, 6LR pistol squat). 14min. 

2) Clean and Front Squat. 3x5 at 40kg. 8min. 

3) TGU 5LR at 12kg. 10min. 

4) Dynamic Knee Rehab: Supersets of Jump Lunge, Skater Hops, Jump Squats, Skater Hops. 5 sets on E2MOM, 12-14-16-14-12 reps each exercise. 10min. 

5) Airdyne 1 x Tabata. 4min. 

60 mins in total for the workout, including moving around and warmup/cooldown. Am happy with the efficiency of this and it felt good, or what I call a Tonic Workout. 

 

Steps: After I read Unplugged by Brian macKenzie over the course of the day, tossed fitbit aside. Hahaha. Let's see how this goes. 

Diet: 2.5k. BAH. 

Language: 5 x duolingo. 

 

17 Aug 2017

phy trg

AM:

I really am not a morning exercise person I suspect. Morning workouts are always so hard to start, though admittedly I always feel great after.

1) BP 72.5kg for 5-3-2. Snappy. <13min>

2) DL 70kg for 5-3-2. Rebuilding this again. On the lockout I was just a little wary of the right knee though I think there wasn't anything serious to be concerned about - more a mental thing. <13min>

3) Knee Rehab Static (11LR 1 leg hip hinge, 11LR 1 leg hip bridge, 6LR Pistol Squat) superset with Face pulls (green band, 3x20) <9min>

4) TGU 3LR at 16kg. <6min>

5) Knee Rehab Dynamic: Superset - Jump Lunge, Skater Hops, Jump Squats, Skater Hops. 3 sets E2MOM, 12-14-16 rep each exercise. <6min>

Kept it to 60min in total again, inclusive of warmup/cooldown. Good tonic workout. I notice that adding some bodyweight work makes me feel a lot better after the workout. Unfortunately, while this is not a new observation, it is something that is sometimes hard to program.

 

Diet: 2.3k Calories. Not bad considering most of that was dinner! 

Language: 3 x duolingo.

 

18 Aug 2017

phy trg

Lunchtime:

1) FSQT 3x5 at 45kg. Still in rebuilding stage, but it was relatively discomfort free, and good ROM. <9min>

2) Pullups 4-5-6-7-7. Superset with Static Knee Rehab (12LR 1 leg hip hinge, 10LR 1 leg hip bridge Swissball, 7LR pistol squat). <14min>

3) TGU 4xLR at 16kg. <8min>

4) Knee Rehab Dynamic: Superset - Jump Lunge, Skater Hops, Jump Squats, Skater Hops. 4 sets E2MOM, 12-14-16-14 rep each exercise. <8min>

5) Bookended by Original Strength Resets for 5min each for warmup/cooldown.

Whole workout was done in less than an hour. I wasn't feeling all enthusiastic about this workout to be honest, being hungover does that to you. However, I just showed up and punched the clock and did the bare minimum programmed so am pleased with that. 

 

Diet: 2.8k. Too much!

Language: 5x duolingo

 

19 Aug 2017

phy trg

AM:

1) Warmup 5min. Halos with 5kg plate, some goblet squats. Complex with empty bar, each exercise x 2reps, Bent Row, Hang Clean, OHP, Front Squat, Push Press, Back Squat, Good Morning, Power Snatch. 

2) BP 75kg for 5-3-2. No drama. I really truncate the warmups now, just do 5 reps with empty bar and then 1 rep at 70kg and off we go.

3) DL 75kg for 5-3-2. Warmup is 2 reps at 70kg then off we go. 

TOTAL: 30mins and a nice thing to get out of the way early in the day. Short workout as I had some errands to run for the kids, but will do some Knee Rehab, Bodyweight stuff later in the afternoon or evening.

 

PM:

45 mins of Knee Rehab Work. Range of Motion (ROM), Strength, Balance, Gait and Light Plyo work. Tomorrow is REST day and looking forward to it. 

 

Diet: 2.6k. Tomorrow is gonna be another washout. Monday will have to be a low cal day. 

Language: 5 x duolingo

 

Others: watched Train to Busan. Zombie movie done korean style. Pretty damn good and more than just a zombie show. 

 

20 August 2017

phy trg: REST DAY except for some light knee rehab. 

 

Diet: 2.4k calories. Better than expected... watched myself during champagne brunch (only meal I ate all day!)

 

Language: 5x duolingo

[godjira1]

New week new post

 

21 August 2017

Lunchtime:

1) FSQT 3x5 at 50kg. Good ROM. <8min>

2) Pullups 4-5-6-7-8. Superset with Static Knee Rehab (12LR 1 leg hip hinge, 10LR 1 leg hip bridge Swissball, 7LR pistol squat). <14min>

3) TGU 5xLR at 16kg. <10min>

4) Knee Rehab Dynamic: Superset - Jump Lunge, Skater Hops, Jump Squats, Multi-direction 1 leg hop. 5 sets E2MOM, 12-14-16-14-12 rep each exercise. <10min>

5) 2km Treadmill run 8.7kph. Easy and knee felt fine. 3km next. <14min>

6) A few mins of stretching. 

 

Good work today. 

 

Diet: 1.7k. Went to bed a bit hungry but I am paying for previous gluttony. 

Language: 5x duolingo

 

22 August 2017

phy trg

Lunchtime:

1) DL 80kg 5-3-2 <13min>

2) BP 77.5kg 5-3-2 <11min>

3) 10x EMOM Power Clean 45kg <10min>

4) Single leg press machine 10kg-50kg x5 reps both sides <10min>

5) Purple Band Hip flexion, extension, abduction, adduction and Rows. 10reps 2 sets <7min>

6) Dynamic Knee Rehab with Box. All plyo stuff today - step up/off, side to side, jumps

on, off, single leg, figure 8 runs, etc <10min>

7) 3km Treadmill run 8.7kph <21min>

Long workout today - 1.5hrs with all the transitions. Everything went really well except for a moment when my right knee "twinged" on a single leg pushoff jump. 

 

Diet: 2.3k. Probably still a slight cut, so I'll take it. 

Language: 5 x duolingo

[Loyster]

I'm stealing some of your workouts! 

 

How has your knee held up after the twinge?

[godjira1]

1 hour ago, Loyster said:

I'm stealing some of your workouts! 

 

How has your knee held up after the twinge?

It was ok, it's more a "funny bone" jolt than anything else and I could continue after shaking it off. I suspect I might be more susceptible to that in the future so just need to roll with it.

 

I feel that I am as strong as I always was on the leg, but for ballistic motions especially jumping, sprinting, twisting, I am learning to do it a whole different way so it will take a while.

[godjira1]

23 August 2017

phy trg

Lunchtime:

1) FSQT 3x5 at 55kg. No drama.  <8min>

2) Pullups 5-5-6-7-8. Superset Knee Rehab Static (13LR 1 leg hip hinge, 13LR 1 leg hip bridge, 7LR pistols). <14min>

3) TGU 3LR 20kg. Felt really strong today! <6min>

4) 5km Treadmill run 8.7kph. Good. Increase speed slowly. <35min>

5) 5min stretching to round things out. 

 

Diet: 2.3k calories. OK I will take it. 

Language: 5 x duolingo

 

24 Aug 2017

phy trg

AM

1) BP 80kg 5-3-2. <13min>

2) DL 85kg 5-3-2 <11min>

3) 1 Leg Press 20-60kg x5LR <7min>

4) Knee Rehab Band with Rows <11min>

5) Knee Rehab Dynamic Plyo <10min>

6) KB complex finisher (1HSx15LR, Press 7LR, Snatch 7LR, 2KB Squat x7, 2KB clean x7, TGU 1LR) with 20kg+16kg. Finished with 8 pullups. <8min>

That's that for training until Sunday!

 

Diet: 2.5k calories. Hmm. 

Language: 5x duo-lingo

 

25 Aug 2017

phy trg

AM

1) DL 90kg 5-3-2. <13min>. 

2) Knee Physio session. 

I lied about not doing anything today obviously. Knee physio was relaxed today, just a bunch of tests and homework for the next 2 weeks. 

 

Diet: 2.3k calories. 

Language: 5 x duolingo. 

 

26 Aug 2017

Phy Trg: REST DAY.

Diet: 2.3k. 

Language: 5 x duolingo

 

27 Aug 2017

Phy Trg

AM

1) FSQT 60kg 3x5. Just clocking it till we get back to normal. <9min>

2) PU 5-6-6-7-8, superset with Knee Rehab Static (1leg Hip Hinge LR14, 1leg Hip bridge double elevated LR8, Pistol LR7). <13min>

3) TGU 4LR at 20kg. TGU is never easy but today actually felt really good. My left shoulder mobility has really improved doing this. <8min>

4) Knee Rehab Dynamic with Bosu Ball. Just a bunch of different jumps, both double and single leg, and landing in different configurations. I started to combine jumps in sequence at the end. Keep working. <10min>

5) Sprint (ish). More like relearning how to sprint. I did 10m "sprint", 30m walk, and kept going for 10mins. Felt pretty good though the muscle coordination is not all there. <10min>

This was quite a good training session I thought.

 

Diet: 2.3k. This is probably maintenance calories for me. 

Language: 5 x duolingo

 

[godjira1]

New week new post. 

 

28 Aug 2017

phy trg

lunchtime:

1) BP 82.5kg for 5-3-2. Went up fast today, definitely stronger than before on this lift. <13min>

2) DL 95kg for 5-3-2. There is a little hesitation in my right knee at the full lock out, like a twinge about to happen at the back of the knee. Nothing did, but I guess slow rehab/progress is the key on DL then. <14min>

3) TRX rows 5x10. <7min>

4) 1Leg Press 5LR 30-70kg. <8min>. 

5) Dish crawls 3x20m. This was actually quite painful. <5min>

6) 5km Treadmill Run 9.2kph <33min>. 

Too long a workout - will ditch the leg press, TRX rows but keep one core exercise. Maintain speed on the run 1 more session. 

 

Diet: 2.2k calories. Bang on. 

Language: 5 x duolingo

 

29 Aug 2017

phy trg

AM

1) FSQT 65kg for 3x5. ROM was great, good speed. <14min>

2) Pullups 8-7-7-6-5. Superset Knee Rehab Static (14LR 1 leg hip hinge, 12LR 1 leg hip bridge, 8LR pistols). <14min>

3) TGU 5LR at 20kg. This was not easy, but probably the best I have performed ever. <10min>

4) Knee Rehab Bosu Ball Jumps/Hops/Lands. Quick but good programming for the system. <8min>

5) Sprints/Shuttle Runs. When I try to come to a hard stop with my right leg trailing, there is definitely some discomfort. I gotta relearn to do it with the left trailing where possible now. <8min>

6) 2 x 5m skipping rope to finish the session. <11min>.

Woke up early to get in a longer training session as I wanted to make sure I got in the proprioception stuff and not have to rush through that. Overall happy with the training... a tweak to the program might be to do the dynamic knee rehab in between the pullup sets, drop the hip hinge and bridge (I want to keep the pistols). That said, I will be going on vacation on thursday SO there will be no weights training for 2 weeks! Just bodyweight GTG, Knee Rehab stuff and maybe the odd relaxed run to explore. 

 

Diet: 1.7k. Paying it forward for the vacation hopefully...

Language: 5 x duolingo

 

30 August 2017

phy trg

Lunchtime:

1) BP 85kg for 5-3-2. 5x85kg is a new PR! It was only a little grindy on rep 5 as well so am very pleased with that. <13min>

2) DL 105kg for 3-2-1. Not brilliant. Actually felt somewhat heavy, not off the floor but near lockout. I wonder if it is just me being nervy about the knee extension. Can't be helped, just keep working. <12min>

3) Clean and Jerk 45kg for 6x1. I had fun doing this. Trying to really get the technique down. <12min>

4) 10min muscle up progressions (aussie pullup to transition) and front lever progression (tucked). Again this was fun. <10min>

5) Bear Hug 25kg sandbag walk til failure. Something about the bear hug and sandbags. I lasted just over 6mins... it has been a long time since I did this and now I recall why. <6min>

 

Diet: 2.3k. Maintenance lvl. 

Language: 5 x duolingo. 

[godjira1]

doing this 1 day early as I will be on vacation for next 2 weeks.

 

SEPTEMBER 2017 OBJECTIVES

Starting Stats: 71.4kg (-2.4), 14.9% bf (-0.3%), 56bpm RHR (+4). 

Measurements: Neck 38cm (=), Chest 97cm (=), Waist around Navel 79cm (=), Buttocks 90cm (-2).

 

Fitness:

Weights: 1H Sep: GTG and bodyweight progressions. 2H Sep: Hi Freq PTP-ish Prog. 

BJJ Focus: NO BJJ but start practising some floorwork (hip escapes, dynamic bridging, technical standups, base changes, etc)

Endurance: Incorporating more skipping. 

Injury Rehab: Right Knee full flexion ROM work, Proprioception work with Bosu ball (2H SEP), Sprints.

 

Diet:

1H Sep is vacation, be realistic about calorie restriction. Let's try for 3k a day. Then 2H Sep we pay the bill, 2.2k max (IF I don't blow up too much).
 

AUG 2017 IN REVIEW, SEP 2017 PLANS

Well actually, looks like the measurements on 1 Aug 2017 were bullshit, since there is no way I could have lost 2.4kg eating 2.5-2.6k calories avg daily. Probably a water bloat on the painkillers by the ortho for the ACL/MCL injuries. But looks like normal service has resumed. 

 

STRENGTH-wise: very happy with a new PR on BP. The ladders program worked well without taking too big a toll on the body so something that I should pull out of the quiver once in a while. Otherwise, rebuilding the lower body/right knee. Lost a lot of strength, though objectively it feels like i have lost coordination.  Nonetheless, the end result is the same so I gotta keep plugging away at the FSQT, DL, single leg balances and notably single leg dynamic moves. Upper body shall work on some calisthenics for 1H Sep due to vacation in a GTG style. 2H Sep I will decide later but it is most probably gonna be more TGU work. 

 

AEROBIC FITNESS: Lost quite a bit of that basis RHR increase. Can't be helped really as BJJ was what kept me in shape there and I can't do it for now. I might have to slot in an addition E session per week if I want to stop the rot here... but I reckon the best programming is to let this slide first and work on the strength/coord. Because Priorities, keep the Goal the Goal, etc etc.

 

BODY COMP: Not bad. I will be happy to keep it here indefinitely to be honest! I slept well this month and avoided caffeine after 6pm. So looks like my fat % is very sensitive to sleep. 

 

OTHERS: Managed to spend some quality time on business matters this month. Put into the fire a few pokers, and will monitor if any of them turn out golden. Language-wise, my Portuguese has definitely improved so keep up the duolingo at 3-5/daily. 

 

[godjira1]

31 Aug 2017

phy trg:

AM

1) FSQT 70kg 3x5. Felt very strong today and have plenty in the tank. <15min>

2) 2 sets of below: <20mins>

a. TGU 24kg 1LR

b. Bosu Ball 1min balance LR

c. Pistol Squat Left 8

d. Pullups x10

e. Pistol Squat Right 8

f. Rest 5min

Summary: Quick and easy workout, and will have time to run some last minute errands before vacation. TIMEOUT. 

 

[godjira1]

4 Sep 2017

hotel actually had a really huge and well equipped gym just beside it! Free entry for guests so...

Early AM

1) deadlifts 6x1 at 105kg (18min)

2) TGU 3LR at 24kg. (8min)

3) some OS resets (5min)

and we are done!

[godjira1]

5th Sep 2017

quick sprint into the gym for a fast workout before heading out to dinner! Still on vacation so can't keep the spousal unit and cost centres waiting. 

1) halos and goblet squats with 8kg KB. 3-5 reps. 

2) FSQT 3x5 at 75kg. 2min rest between sets. 

3) Ring Pullups 5-7-9. 2min rest between sets. 

4) 2H KB Swing at 32kg. 5x10 EMOM. 

In/Out of the gym in 30mins, love it. 

[godjira1]

6th Sep 2017

last of this week's more traditional type workouts. As usual, no dallying around. 

1) Deadlifts singles. 120kg, 120kg, 110kg, 110kg, 110kg, 110kg. Well the reason why the first 2 were 120kg was because I was retarded and had bad math. 2 min rest in between sets. <17min>

2) TGU 24kg 4LR. 1m 30 secs given per rep. The left side is hard but I am getting better for sure. <12min>

3) OS resets for 5min and out of the place. <5min>

[godjira1]

9 Sep 2017

found some time to hit the gym for a quick one... 

1) Warmup with some halos/goblet squats.

2) Front Squats 3x5 at 80kg. 3min rest between sets. Starting to feel the weight but still quite manageable. 

3) Pullups 9-7-6. 3min rest between sets. Felt good today.

4) A few OS resets.

And that's a wrap! Gone in 30 minutes. 

[godjira1]

10 sep 2017

AM

1) A few OS resets to warm up. 

2) Deadlifts 5x1 at 115kg, 2min rest between sets. Warmups were 1x60kg, 1x90kg. The first single at 115 felt heavy-ish but got better. Maybe I just need to warmup more on DLs. 

3) TGU 24kg 5LR, 1.5min allocated per rep. Boy is this tough. I meant to move on to half getups on the 32kg next but frankly I don't think I can do it on the left side. I will do the 24kgs for another cycle of 3LR, 4LR, 5LR and move intervals down to 1.25min. 

Gotta say I am liking these smash and grab workouts that I am doing on vacation. 30mins, 2 lifts and that's it. Really get focussed and no BS. 

[godjira1]

11 Sep 2017

Today was endurance day. So pulled out a bjj/grappling based workout. 

3 rounds of (8 reps per ex):

1) 25lb Med ball OVerhead slam

2) Sit-thrus

3) Sprawls

4) Pushups to side plank

5) Side to Side jump over ball

6) Granby Rolls

7) Triangle Shoots

8) Base Changes

9) Shuttle Run

10) Explodes (mini jump squats)

11) Technical stand ups - fast

12) 25lb Med Ball toss and catch

 

took about 6-7mins per round and I rested until the 10th min mark and went on. Finished with 10 minutes of various crawls in various directions (bear, spiderman, gorilla, whip tail, komodo, donkey kicks) non stop. 

 

40min workout but I am quite bashed!!! NOT a tonic workout but a balls to wall workout once in a while is good. 

 

[godjira1]

14 Sep 2017

Now I have been a pig the last few days and travelling around and such but finally got to a resort with a gym. Huge space but no barbell, lots of treadmills, a cable machine and... there were 2 x 24kg Kettlebells! 

 

So the much needed treino today was:

2 sets of each exercise, 1min rest between sets. 

1) 1H KB Swing x10 each side

2) Double KB Clean x5

3) OH Press x5 each side

4) Double KB Front Sqt x5

5) Snatch x5 each side

6) TGU 1LR

7) Pullups x5

did everything with 1-2 24kg KB except for left snatch where I did the first set with a 20kg. 

8) EMOM shuttle runs for 10mins. 

This took 50 mins today as I was figuring out the space but overall am happy i got this in. 

 

Diet: eating way too much but I go home tomorrow so will start atoning this weekend. 

 

Language: managing at least 1 duolingo daily so far. 

[godjira1]

16 Sep 2017

phy trg

1) FSQT 3x5 at 85kg, 3min rest/set. Done in 15min. Bar was moving quick. 

2) 5BX level 1

bend & backbend 40x

partial situps 42x

alt leg extension 38x

knee pushups 49x

running in place/scissor jumps 456x

With the transitions took 12mins and it was a blast!!! Decided to try this out when I heard about it on the "one minute workout" on audible. A HIIT arrow i can put in the quiver. 

 

Diet: 1.6k max is plan (EDIT: Failed. Did 2.2k due to a few glasses of wine. But still a deficit, albeit small) I ate 3.2-3.3k avg in 1H sep ie vacation so now I need to balance things up a bit. Weighing scale says I put on 1.6kg, seems reasonable. 

 

Language: 3 x duolingo. 

 

Others: in a mini-win i unpacked the luggage immediately, put the required things into the wash, items back where they were etc. Might not be a big deal to most people but it does feel good. 

 

17 Sep 2017

phy trg

AM

1) OS resets for 2 mins, mainly rocking and head nods.

2) Pullups 6-8-9, 3mins/set.

3) 7 Minute Workout - using my free 7 day trial! Inspired by the One Minute Workout book to get in more HIIT

Got in 3 different circuits:

- Cardio & Abs: Somewhat bullshit workout tbh. Not enough cardio. Won't be doing this one again.

- Functional (Expert): This was not bad. Could have had more crawls though. I would put this in the "maybe" pile.

- Fat Burn: Horrible name but this one was very good. I will be doing this again. 

4) OS resets for 3 mins, mainly marching cross crawls.

Gone in just over 30 mins. Today was an endurance day under my normal programming but I think 3 x 7M WO is a good substitution. Might mess around with a couple more after dinner.

 

Diet: 1.6k max plan. We shall see what the best laid plans of mice and men do, etc etc. (EDIT: 2.3k. Maintenance only. Bah)

 

Language: 3xduolingo

 

 

[godjira1]

18 Sep 2017

phy trg

lunchtime:

1) FSQT 5-3-2 at 75kg

2) OHP 5-3-2 at 40kg

3) DL 3x3 at 90kg

4) airdyne intervals 10x1m/1m. Aiming for 350watts in the worksets... flagged by the 5th and barely held above 300. (XEBEX machines). 

Workout was done in just under 1hr including a quick warm down. I did DLs today because tomorrow could be a washout. So just in case. 

 

Diet: 1.9k. Not bad. 

Language: 5x duolingo

[tracer-actual]

Those airdyne bikes are brutal!

[godjira1]

2 hours ago, tracer-actual said:

Those airdyne bikes are brutal!

yes! I am messing around with different types of intervals - the classic tabata is prob still the deadliest. 

[godjira1]

19 Sep 2017

phy trg

AM

1) OHP 5-3-2 at 47.5kg.

2) Deadlifts 5x1 at 112.5kg. 

Done in just under 30min with a short warmup. 

3) went straight to Knee Physio - looks like I am good to go! Stability, dynamic ability is >90pct I reckon. Some residual swelling and tightness in mornings but should improve with time. will return to BJJ 1 Nov 2017. 

 

Diet: 1.9k. Will take it. 

Language: 5xduolingo

 

20th Sep 2017

phy trg

REST except for Pullups 9-8-7. I took a leisurely 5min rest between sets as I did it while clearing up some emails this morning.

 

Diet: 1.9k cal. Okay. Ish. 

Language: 5x duolingo

 

21st Sep 2017

phy trg

AM

1) Original Strength Resets for 5mins (mainly rocking, in both plantar and dorsi flex positions)

2) Sumo Deadlifts 4 x 2 at 102.5kg. Warmed up with x2 at 70kg, x1 at 90kg. The first work set still feels awkward. 2mins//set.

3) Overhead Press 5-3-2 at 42.5kg. This felt super easy today, am happy with that. 2mins//set.

Total workout including warmup done in 26mins. 

 

EVENING

Went with the daughter to the nearby running track. I decided to bring my HIIT-ish training forward by 1 day and do some knee rehab stuff tomorrow instead.

5 x 400m repeats, 2min rest//set.

1:28-1:35 per 400m. (RPE 8-8.5)

My lungs were fine but my gait at high speed is off. I don't get full extension on the acl-deficient leg for some reason and my stride is shorter. There was a twinge when I decelerated hard at the end of the first 2 rds so that's something to work on in - different planes of deceleration.

 

Tomorrow will be 5-3-2 Front Squats at 80kg, Overhead Press at 52.5...and *gulp* 10 x 1/1 airdyne. That's the plan anyway and I might chicken out and sub in a 5k run in replacement of the airdyne haha.

 

Diet: 2.3k. Maintenance. 

Language: 5 x duo lingo

 

22nd Sep 2017

phy trg

AM

1) Overhead Press 52.5kg 5-3-2, 3min rest. The weight was flying today!!!

2) Front Squat 80kg 5-3-2, 3min rest. Felt ok. 

3) 10m Dynamic Knee Rehab (shuttle runs, skips, jump on/offs, pivots, single legs, etc). 

That's that! 45min with warmup. 

 

Diet: have a night out with boys today. Will be a blowup (within reason hopefully). 

 

Language: 1 x duolingo. 

 

23 Sep 2017:

Woke up with a slight hangover - wasn’t all that bad. 

 

Rest day for physical training. Managed 12k steps. Ate waaaaay too much - korean fried chicken dinner! It was kinda worth it. Language: managed 3 x duo lingo. 

 

24 Sep 2017

phy trg

AM

90min ruck walk thru Botanic Gardens and surrounds with 10kg. Covered 7.6k according to GPS. 15kg next. This was a nice way to start the day. 

 

MID AFTERNOON

1) Overhead Press 40kg for 5-3-2, 2mins//sets. 

2) Bar-to-chest Pullups 3-5-7, 2mins//sets.

20 minutes for the pair.

 

Diet: 2k. Ok. 

Language: 5 x duo lingo. 

 

 

[godjira1]

25 Sep 2017

phy trg

AM

Deadlifts 5x1 at 120kg, 2 min//sets. Warmed up with 70kgx3, 100kgx1, 110kgx1. The additional warmup did seem to help. Over in 18mins. 

 

Lunchtime:

1) Overhead Press 5-3-2 at 50kg. 2min//set. <8min>

2) Air dyne 10 x 1/1. 5rds target 350 watts, 3 rds 320 watts, 2 rds 300 watts. This does NOT feel easier. <20min>

 

Diet: 1.9k calories. I think that's pretty ok. 

Language: 5x duo lingo

 

26 Sep 2017

Phy trg

AM

1) overhead press 45kg for 5-3-2. 2min//set. Cleaned the bar off the floor to start sets. <10min>

2) front squat 85kg for 5-3-2. 2-3min//set. <12min>

3) Knee Rehab Dynamic. 10mins: bosu ball jumps, various shuttle runs, jump to pullup bars, fast feet, etc <10min>

4) Modified Strength Chelsea: 10min EMOM: 1 pullup bar to chest, 1LR pistol squat, 1LR one arm pushup. Now this sounds easy but it felt quite tough, though do-able. Different sort of challenge compared to the standard 5/10/15. <10min>

5) Skipping with Thai rope. 3x 5min on, 1min rest. <20min>

I have a rest day tomorrow so pushed a bit harder today. 

 

diet: 2.9k calories. Many beers. 

language: 5x duo lingo. 

 

27 Sep 2017

REST DAY. Some KB swings with the 20kg bell that I put in the middle of the home office from time to time. 

 

Diet: 1.8k. Killer. 

Language: 5x duo lingo. 

[godjira1]

28 Sep 2017

phy trg

lunchtime:

1) barbell complex and pro shuttle run as warmup. <5min>. 

2) Overhead Press 55kg for 5-3-2. 3min//set. I decided to man up and start each set off the floor. <15min>

3) Sumo Deadlift 95kg 3x3. 3min//set. <12min>

4) Dynamic Knee Rehab 10min. Much much better than when I started out! <10min>

5) TUrkish Getup 1LR 16kg, 20kg, 24kg. For shoulder health - TGUs really seem to help <7min>  

6) Original Strength Resets <5min>. 

et voila!

 

evening

5k run at a relaxed pace. 32:30. 

 

Diet: 2.8k. Sigh, some oktober fest thing. Limited the beers but ate craploads of sausages. 

Language: 1xduo lingo