Milo's Log File

[godjira1]

25 to 31 December 2017

MON: REST

TUE: WEIGHTS & NoGI
lunchtime
1) OHP 4x5 at 52.5kg, 2m/set
2) Trap Bar DL 4x5 at 130kg, 2m/set
3) Chinups, 2x10, 4m/set. 
Now for the foolish part
4) 10th Planet class. Some chinstrap drag to back knee jam to crucifix. Various finishes. Then a bunch of 5m rolls.

WED: BJJ
lunchtime
1) Randori. 7x6m rolls. Got toasted today, got subbed quite a bit. Did manage a few good ones but overall I was the nail. It happens.

THU: REST

FRI: BJJ
lunchtime
1) Turtle position to guard recovery with far side stiffarm, inside hook. Then a counter to clock choke with a rolling shoulder throw to jump over (Telles’ move apparently)
2) Lots of 7m rolls from standing. Tough crowd, got to be the hammer a couple times but mainly was the nail.

SAT: REST
did a bunch of TGUs with a 12kg kettlebell in between just walking around the living room watching Netflix. 

SUN: ENDURANCE 
lunchtime
1) 6km MAF run. 35:17, 5:52min/km, 10.2 kph, 142bpm HR. Felt nice and easy. 
2) Chinups 12, 7, 6. 2min/set.

Summary: Great end to 2017’s training. Onwards and upwards in 2018.

[godjira1]

1 to 7 JAN 2018

MON: BJJ
lunchtime
1) warmup with 4 sets of 1L1R TGU, 20 Swings. 12-16-20-24kg KB. 
2) BJJ class. “Rugby Pass”(?) vs Butterfly guard. Stiff arm the lower pant leg, pressure at hip line in a lateral fashion. Leg weave or cartwheel to finish the pass if he tries a half-ass butterfly sweep. If he goes half guard, head tripod at shoulder line, knee slide or drive to 3/4 mount. 
3) 6x5m rolls. Some hammers some nails. Good fun.

TUE: WEIGHTS & NOGI
lunchtime
1) OHP x5 up to 55kg, 2m/set.
2) Trap Bar DL x5 up to 140kg, 2m/set.
3) Box Jumps Singles up to 38" (failed at 42")
4) 10th Planet noGI. Rubber Guard stuff - detail on the omoplata to corkscrew away to flatten out the opponent was nice. A few light rolls to end the session.

evening
5) BP 5s up to 77.5kg, 2m/set. 

WED: LIGHT ENDURANCE 
am
1) Warmup with SS clusters (1L1R TGU, 20 Swings) , 12-16-20kg. 
2) 5km Treadmill run at 10.2kph. Unfortunately it seems I am under-recovered somewhat, my avg HR was 154bpm on this run vs 142bpm last sunday at the same pace. Shall do some stretching/OS resets in the evening. 

THU: BJJ & NOGI
evening
1) 10th Planet. Same stuff, rubber guard, gogoplata, death from below, omoplata. A few light rolls. 
2) Gi session. RDLR low single, with/without lapel worm. This is prob the most popular sweep from RDLR. A few hard rolls here. Mostly hammer, but struggled against a tough lasso player and got caught with an omoplata.

FRI: WEIGHTS
man, my fingers felt lousy from yesterday’s gi session. 
am
1) BP 3s up to 87.5kg, 2m/set
2) SQ 3s up to 105kg, 2m/set
3) DL 5 at 107.5kg, a few warmup sets with singles at 60,80,90,100.

evening
1) Push Press 5s up to 52.5kg, 2m/set. 
2) FSQT 5s up to 75kg, 2m/set. 
That’s a decent amount of volume thru the day, at least by my usual standards.

SAT: REST

SUN: REST
Was at a wedding yesterday and drank waaaayyyy too much. Felt pretty crap today but managed to crank out 10 sets of 3 pullups/10 pushups/10 air squats thru the day and got in 10k steps. 

Summary: not great on the diet front but calendar starts to clear up from here on the hedonistic front, so should get better. Cauliflower right ear is hurting, am going to stay off bjj a couple days to see if i can rescue the cosmetics.

[godjira1]

8 to 14 JAN 2018

MON: MIXED
am
1) Push Press. 5s up to 55kg off the floor. 2min/set. 
2) Bench Press. 2s up to 92.5kg. 2min/set. 
3) Low Cable Row. 3s up to 77kg. 2min/set. 
4) 5k Treadmill run at 10.2kph. 147bpm avg, better than last week but still not great. Repeat until sub 145bpm. 

evening
Did an hour of yoga. Flexibility isn’t my strong suit!

TUE: MIXED
am
1) OHP 3s up to 60kg, 2m/set. 
2) Trap bar DL 3s up to 150kg, 2m/set. 
3) 3 x sled push 20m, 3 x tyre flips 20m. Aiming for power and speed so rested in between. 

evening
Did a 10th planet class and got my blue belt in 10th Planet system! Techniques today was comp-specific stuff: 1) Shin on Shin to X guard roll thru. Backward sweep. 2) guard scoot to situp guard with deep hook. Double leg or tech standup sweep. 
Did a few rolls. Got caught with a gullotine when I wasn’t quite expecting it, but otherwise did well.

WED: REST (ISH)
am 
1) Bench Press x5 up to 77.5kg. 
2) Rest of day is active recovery, sprinkling sessions with the baseball/foam roller. 

THU: MIXED
am
1) BJJ. Just specific training & rolls with the instructor and a fellow blue belt. It was supposed to be a fundamentals class (I thought I was gonna relax a bit today, but ah the best laid plans of mice and men).
2) Decided to join a "conditioning" class after. Foolish.
Crossfake "ELVIS"
AMRAP in 25mins
20 Air Squats
20 Jump Lunges
20 Jump Squats
10 Jump Get-ups (2 x 180 deg turns)
20 Jump Lunges
5 Slamball Jumps (20kg)
Managed 3 rounds + up to the last 20 jump lunges. Didn't go full retard BUT nonetheless I suspect tomorrow's going to be a treat.
3) Chinups 13, 7, 6. Because why not?

FRI: BJJ
am
1) far side kimura from side control. Variation. Then a far side lapel feed to xchoke, and a brabo variation. 
2) 3x6min rolls to finish up. Decent form today. 

evening
1) Push Press 3s up to 60kg. 2m/set.

SAT: REST
But got in 14k steps. 

SUN: WEIGHTS
HRV reading showed I was under recovered today. Hmm, surprised as I had rest, good sleep and no alcohol. Shall monitor. 

am
1) Push Press 2s up to 62.5kg. Moving up the TM. 
2) Front Squats 5s up to 80kg. 
3) Chinups 13-7-7.

Summary: Strange HRV reading at end of week but otherwise solid week of training. Got over (I hope) a hump in my bjj where I wasn’t super motivated, now raring to go again.

[godjira1]

15 to 21 JAN 2018

MON: BJJ
lunchtime
1) Half Guard pass with lapel crossface to 3/4 Mount. Half Guard pass with far side underhook to kneeslide - occupy the space on the floor with your hips rather than let him bear it. A couple of pretty tough rolls. 
2) Squats working up to 2x2 at 110kg.

TUE: WEIGHTS
lunchtime
1) OHP 2s up to 62.5kg. Move up TM. 
2) DL 5 at 115kg. 
3) 5x Sled +40kg 20m. 
4) SE: 10 rounds of 3 pullups, 10 pushups, 100m jog.

WED: MIXED
lunchtime
1) Chinups 14-7-7. 3min/set. 
2) Push Press 5s up to 52.5kg. From floor. 
3) Bench Press 5s up to 82.5kg. 
4) 6k Treadmill 10.2kph, 145bpm hr. Repeat until sub 145.

THU: BJJ
am
1) Front Squat Triples up to 85kg. 

lunchtime
1) Butterfly guard with a lapel trap to augment the underhook (other details: head into his chin/chest, hips out). It’s hard to get, but once u lock it on... the guy is in trouble
2) Basic sweep. Variation 1: when he posts to stop the basic sweep, use the non bf hook leg to get an outside hook at the back of knee, and remove bf hook. Kick and use lapel trap to get his back. Variation 2: instead of 1, invert and do a reverse imanari roll. Use lapel trap to come up into a honey hole position or kneebar. NoGi works too. 
3) 3 x7min. Hard hard rolls today.

FRI: noGI
lunchtime:
1) Stopping the Gullotine (handshake, walk in the wrong direction, jump to the right way). 
2) Von Flue choke. 
3) 4x6m rolls.

evening
1) Bench Press Triples up to 87.5kg. Last set felt heavy today - one of those days.

SAT: REST

SUN: WEIGHTS
am
1) Bench Press 2s up to 92.5kg. Move up TM. 
2) Front Squats 2s up to 90kg. Move up TM. 

Summary: No drama, just did the plan.

[godjira1]

22 to 28 JAN 2018

MON: BJJ
lunchtime
1) Revision of S Mount entry, armbars. Some troubleshooting solutions. 
2) Did a bunch of specific training, then 3x6 min rolls. 
3) Kettlebell Clusters (1 TGU each side, 20 swings). 1 set each with 12, 16, 20, 24, 28kg. Left side TGU with 28kg is a PR actually. But didn’t feel too hard at all. 
4) 2x6min skipping, 1min/set.

TUE: WEIGHTS
Felt really strong and fresh today and had time so I indulged in a “super” cluster
lunchtime
1) Chinups 14-8-7, 3m/set
2) Bench Press 5s up to 77.5kg, 2m/set
3) Sprints 6x15m, various types of starts
4) Push Press 3s up to 60kg, 2s at 65kg, 2m/set
5) Deadlifts 3s up to 120kg, 2-3m/set. 
6) 8x20m Sled +40kg, 3 man rotation. 
Amazingly I feel ok after this training. 

WED: BJJ
lunchtime
1) intense rolling session. Did 5x7min rolls, all super hard ones. Some hammers, but mostly the nail. Have a cauliflower ear flareup to show for my troubles so off BJJ for a week I reckon.

THU: ENDURANCE 
Felt ok today despite tough BJJ session yesterday, I’ll take it. 
am
1) Front Squat 5s up to 77.5kg
2) 6km Treadmill Run at 10.2kph. Very comfortable 139bpm HR. Ready to move up speed.

evening
1) Bench Press 5s up to 85kg. This felt good today.

FRI: MIXED
lunchtime
1) Push Press 5s up to 57.5kg, from the floor. 
2) Power Clean 2x1 57.5kg, in addition to those during Push Press. 
3) Chinups 15-8-7. Did some pistol squats in between. 
4) 6km Treadmill 10.3kph, 139bpm. Continue to move up speed. 

I actually missed a power clean at 57.5kg for the push press - mind was wandering off somewhere. So concentrated and did it properly. 15 chinups was one of my goals for the year so it’s good that I hit one real early.

SAT: REST

SUN: MIXED
am
1) 6k MAF run at the track. Pace was good at the start (low 5 min/k) for first 2 km then inexplicably I had to drop the pace to keep HR under 145. Ended up with 34:50 at 143bpm average HR. Not bad but not great. Improvement of 27secs vs same run last month at about same HR. 
2) Chinups 15-8-8, 3m/set. Good stuff, pullups next session. 
3) Push Press from floor. 5s up to 55kg. 

Summary: Did a bit more S&C stuff from wed onwards as the cauliflower ear was giving me issues. Had it drained but shall be prudent and not do BJJ till next Friday. Lots of runs and weights then!

[godjira1]

29 JAN TO 4 FEB 2018

No BJJ planned until Friday to let the cauliflower ear heal. Replace with E and STR. 

MON: WEIGHTS
lunchtime
1) Bench Press 3s up to 90kg (85pct), additional sets of 2 and 1 rep. The 3x90kg went up quick today. 
2) Front Squat 5s up to 82.5kg (80pct), additional sets of 3 and 2 reps. 
3) Kettlebell Cluster (TGU each side, 20 Swings). 1 set each with 12, 16, 20, 24, 28kg. Rest as needed.

TUE: WEIGHTS
lunchtime
1) Deadlift 127.5kg (90pct) for 2-1-1. 2-3min/sets. Felt ok. 
2) Push Press 62.5kg (90pct) for 3-4 (was meant to be 3-2-1, but was running short of time...). 
3) Sleds +42.5kg 20m x8 runs. Worked with a group of 4 so built in rest periods. But boy this is always tough.

WED: LIGHT-ISH
evening
1) BJJ Fundamentals class. X-choke from CG, Mount. Upa and elbow escape from Mount. Some light specific training with white belts. The ear isn’t great yet, definitely not ready for full on rolling. 
2) Pull-ups 10-5-5. 
3) Front Squats 87.5kg (85pct) 3-2-1. Erm this was programmed for tomorrow but I thought what the heck.

THU: ENDURANCE + 1 LIFT
am
1) Bench Press 95kg (90pct) for 2-1-1. This is a PR so am really quite chuffed about it. Wasn’t really a max effort either - while I don’t think a 3rd rep was possible the 2nd rep was only a little grindy. 

evening
1) 6k MAF run. 35:28, 147bpm. Not a great performance, I went out possibly too quick and had to slow dramatically to keep the HR down. While I actually felt ok, but I was “flying by instrument” here. We will have another go at this on Sunday.

FRI: BJJ + 1 LIFT (OR 2)
am
1) Push Press 60kg (80pct) for 5-3-2 off the floor. 
2) Deadlift 100kg (70pct) for 5.
The weights felt a little heavy today to be honest. One of them days. Am looking forward to rest tomorrow.

lunch
1) BJJ Fundamentals. Double leg takedowns. Balloon and idiot (?) sweep from CG. A few spirited specific training rounds against a couple of blue belts. Did well from guard (backtakes, triangles), passing was a bit more labored but still good (pike, tozi, leg drags).

SAT: REST

SUN: ENDURANCE
am
1) 10k MAF Run. 59:29. 144bpm. 6k MAF split was 33:52, so that's a PR for that distance. The drop off in pace after 6k is quite dramatic. I suppose I need to do these longer runs more often. Am probably going to go for a 6k-8k-10k cycling in distance. 
Just in case there is confusion, MAF runs = maffetone runs. I aim to keep it under 180-40 (age) + 5 (modifier for training experience/general fitness). 
2) Pullups 10-6-5. 

Summary: Generally good week of training. However, HRV readings are showing some maladaptation which needs to be addressed. My suspicion is that I have been going to bed later (and waking up later so total hours isn't really affected). My wrestling ear guards arrive on Tuesday so hopefully it's back to BJJ!

[godjira1]

5 to 11 FEB 2018

MON: 2 LIFTS + MOBILITY
am
1) Front Squat 2x2 at 92.5kg (90pct). Went up quite quickly. Moving up TM. 

lunchtime
1) Went for BJJ fundamentals but instructor knew about my ear issues told me it was gonna be headlock escapes. So I had to find something else to do... 
2) KB Cluster. 1 set = TGU each side, followed by 20 Swings. 1 set each at 12, 16, 20, 24, 28, 32kg. Rest as needed. The 32kg cluster is a new PR! It was hard but not as daunting as it once seemed. I am very pleased with this.

evening
1) Yoga for 1hr. This always kicks my ass.

TUE: WEIGHTS
lunchtime
1) Bench Press 5 at 75kg (70pct). 
2) Push Press 2x2 at 67.5kg (90pct). Move up TM. 
3) Deadlift 2x5 at 115kg (80pct). 
4) Sleds 8x20m at +40kg. Move up to 45kg next week. 
5) TGU 32kg each side. Failed on the left, ah well. Still not great at this. Keep practising.

WED: BJJ + 1 LIFT
lunchtime
1) 6 x 7m rolls. Experimenting with new style of passing guard today - leg drags and "leaning" drags ala Rafa Mendes style. Worked like a charm actually. Played my A-game from the bottom to not change too many variables, and was really sharp with submissions today. Did get smashed in 1 roll but you can't have it all.
2) Pullups 11-6-5.

THU: KB Cluster + 2 LIFTS
am 
Did all the work in the morning today as have a busy afternoon ahead.
1) KB Cluster. 1 set = TGU each side, followed by 20 Swings. 1 set each at 16kg and 32kg. I failed on the left TGU once on the 32kg but made it after taking a 2 min rest. Still struggling with the "wedge to sit up".
2) Push Press 5s up to 52.5kg (70pct) off the floor. I did it in a 1C1P, 1C1P, 1C3P format for all the sets. Nice to get in more reps on the power clean.
3) Front Squats 5 at 75kg (70pct). 

FRI: BJJ + 1 LIFT (PLANNED)
am
1) Bench Press 2x5 at 85kg (80pct). 

lunchtime
1) BJJ gi class. Back control details: learning to use the body triangle, stepping on his hips, using outside hooks, baiting his arms to defend the choke and then trapping it. Variation finish: if he bridges into you after you trap his arm with your leg, pendulum him across and get into a reverse triangle position. You can finish with reverse Triangle, or the armbar/wristlock variations.
2) Specific training from Back; back escapes. 3 x 10min rolls (Gosh!). I am knackered.

SAT: REST

SUN: ENDURANCE + 1 LIFT
am
1) 6k MAF run in 34:07, 143bpm HR.
2) Pullups 11-6-6. 

Summary: Nice week of training. Back to BJJ now that I have procured some ear guards, and managed a PR on the TGUs max weight.

[godjira1]

12 TO 18 FEB 2018

It’s the Lunar New Year this week so might be a bit challenging to hit my full training program. Shall do what I can and hopefully not put on too much weight from all the revelries. 

MON: BJJ + 1 LIFT
am
1) Front Squat 2x5 at 85kg (80pct). 
lunchtime
1) BJJ. HQ position to knee slide pass without farside underhook. Details in head pressure and near sleeve control. Variation: darce choke with and without opponent’s far side crossed arm (harder with latter obviously but there is still a way). 
2) Bunch of really tough rolls but I held my own today and was also very sharp with the subs today.

TUE: 2 LIFTS + HIC
lunchtime
1) Push Press 2x3 at 65kg (85pct). Felt heavy today as the setup wasn’t great. 
2) Deadlift 2x3 at 122.5kg (85pct). These flew up today. 
3) Sleds +45kg x8, Tyre flip x2, 20m. Done alternating with training partner.

WED: BJJ + 1 LIFT
am 
1) Pullups for 12-6-6. 
lunchtime
2) BJJ randori session. 6x7min rounds. 4 hard rolls, 2 at a more leisurely pace.

THU: 3 LIFTS + SPRINTS
am
1) Front Squats 2x3 at 90kg (85pct). This went well.
2) Push Press 60kg (80pct) for 5-3-2 off the floor. I have to be honest, doing these off the floor feel pretty tough but that's the only way I get in some power cleans without programming it specifically. 
3) Bench Press 90kg (85pct) for 3-2-1. This was originally programmed for tomorrow but it will be a day of festivities and stuff so wanted to get it out of the way. I will keep the Trg Max for bench press unchanged after this block as I couldn't hit 2 sets of triples - the 2nd set was already grindy on rep 2. 
4) 10 x 2x10m sprints. 1min rest in between. Various starting positions (2 point, 3 point, lying on back, stomach, etc).

FRI: REST

SAT: 1 LIFT
am
1) Front Squat 2x2 at 95kg (90pct). Move up TM. This went up snappy. 

SUN: 2 LIFTS + ENDURANCE
am
1) Bench Press 95kg (90pct) for 2-1-1. Felt heavy. Moving TM down 2.5kg and resetting the block.
2) Pullups 12-7-6. Felt heavy (I was). 

evening
1) 10k MAF in 59:35. 6k split 34:54. Avg HR 145bpm. 

Summary: On the diet front this week has been terrible avg 2.8k calories/day ... but lunar new year only happens once a year! Mitigated it a little by clocking well over 10k steps everyday but def put on a little weight. BJJ was good, weights still progressing but bench hit a wall but it happens. Back to regular training next week.

[godjira1]

19 TO 25 FEB 2018

Back to usual training. Aiming to drop some calories from intake this week to atone for last week's sins.

MON: BJJ
lunchtime
1) Brabo Choke details from Side Control or Top HG. How to switch the lapel (free the head, use armpit to prevent the crossed-over arm from escaping), keeping him off his back to finish. If he lies back down to defend the choke just get the 3/4 or full Mount. 
2) 4 x 6min rolls. Bah, all tough. Was good with positions today but wasn't sharp in subs.

TUE: 3 LIFTS + HIC
lunchtime
1) Front Squat 77.5kg (70pct... should have been 75kg since I usually round down) for 5. 
2) Push Press 2x2 at 67.5kg (90pct). Move up TM.
3) Deadlift 2x2 at 130kg (90pct). Move up TM.
4) Tyre Flips for 3 x 50m. This was a hoot... not.

WED: BJJ
am
1) BJJ T1: shin on head armbar with armpit trap when opponent tries to bridge you from mount. Rollover if needed. T2: Gogoplata variation from 3/4 mount. “Twisting armlock” as alternate finish. 
2) 3x7min rolls. I have a whole of bunch of transitions I want to work on for the next 6 weeks (from this youtube vid 23 transitions in 8mins by Jason Scully) and I hit a few today, and failed on a couple so need to troubleshoot.

THU: 2 LIFTS 
am
1) Deadlift 102.5kg (70pct) for 5. My fingers are all shot from bjj yesterday so this felt a lot harder than it should have. 
Only managed 1 lift this morning as life intruded a little. Aiming to do the push presses in the evening if possible.

lunchtime
1) TGUs 1L1R with 12kg, 20kg, 24kg, 28kg, 32kg. Not too bad.

It's that sort of day where I am not going to get much more done than this. Glad to have at least managed some sort of program minimum.

FRI: NOGI + 2 LIFTS
lunchtime
1) NoGI. T1: Closed Guard omoplata entry and finishing details (knee bump, elbow/knee trap, face push away, swivel not hip escape, jiu claw with straight legs, corkscrew away to flatten). T2: When the omoplata entry fails if he stiff arms into the floor, attack with bolt cutter or roll over Rhonda style armbar (very common vs turtles).
2) 4 x 6m rolls. Very spirited, but fun. Got caught in a fast estima lock in one of the rolls so ankle is a little weird at moment, but doesn't seem serious. 
3) Pullups 13-7-6 (Session 7/8). Bah, 13 is the max for now, nothing in reserve unfortunately.

evening
1) Push Press 5s up to 55kg (70pct) off the floor. Did it in a 1 Clean 1 Press; 1C1P; 1C3P style.

SAT: REST

SUN: 2 LIFTS + ENDURANCE
am
1) Pullups 12-10-8 (Session 8/8). Program called for 13-7-7 but I just couldn't pull the 13rd rep on the first set. Lack of sleep maybe, a bit of water weight from that huge dinner last night perhaps.... nonetheless it was just not good enough. Redo the 12 max training block with additional volume.
2) Bench Press 2x5 at 82.5kg (80pct). This went quick.

evening
1) 3.2km, 2 mile time trial. Ok maybe it’s not a time trial but it’s a large effort run. Frankly a little disappointed with the 15:12 timing. The HR was 149 avg/159 max so I wasn’t objectively pushing very hard but I just couldn’t find the fast gear. 

Summary: Performance has been a bit off this week - sleeping just under 7h/day as opposed to my usual 8h is making a huge diff to how I feel. Am going to try to fix this.

[godjira1]

26 FEB to 4 MAR 2018

Normal training week. Last week of STR focus before moving on to an aerobic month. 

MON: BJJ
lunchtime
1) Deep Half Entries. T1: failed get up sweep to armtrap rollback to overunder posn. T2: when opponent tries a slide over sweep try keep his weight on you. Use a lapel trap over his shoulder with an elevator hook to sweep him. 
2) 4 x 6min rolls. 1 black belt and 3 blues. Tired!

TUE: 2 LIFTS + HIC
lunchtime
1) Push Press 2x5 at 62.5kg (80pct).
2) Deadlift 2x5 at 117.5kg (80pct).
3) 8x 25m Tyre Flips. This was tough. Did a monkey bar swing (10m) to celebrate.

WED: BJJ + 1 LIFT
lunchtime
1) BJJ randori. 6x7 mins. Absolutely smoked physically but I think I gave as good as I got. Learnt a great detail today as to when to use the low single/double (grappler's lift) vs technical standup in different kind of sweep setups from a very good purple belt.

evening
1) Bench Press 2x5 at 82.5kg (80pct) and 2x3 at 87.5kg (85pct). The first 2 worksets happened because I just didn't check the program properly. Bah.

THU: 2 LIFTS
am
1) Push Press 2x3 at 65kg (85pct).
2) Front Squat 2x5 at 87.5kg (80pct).
One of the reasons I love to do Push Press/OHP + FSQT as a combination is also the efficiency of it. I don't have to rerack, reset pins and all that jazz. I do warmups with similar weights, do work sets on push press, continue to warm up front squats, then hit the work sets. Today's stuff was done in 26mins with 2-3 min rest between work sets.

FRI: NOGI + 1 LIFT
lunchtime
1) NoGI. T1: Side Control to top triangle, armbar if he stuffs both hands in. T2: near side staple gun to far side kimura/armbar.
2) 4x6min rolls. A couple of them were wrestling matches. Huge fun but tough. 
3) Pullups 10-6-6 (session 1/8).

SAT: REST

SUN: 1 LIFT
evening
1) Pullups 10-7-6 (session 2/8). 
Too much going on to get in the the E session today, did run around like a headless chicken and clocked just under 15k steps though. 

Summary: So-so week, lots of punch the clock workouts, feeling a little beat up with a bit less sleep than usual.

[godjira1]

Next 4 weeks will see me do a bit less STR and a bit more aerobic training. 

5 TO 11 MAR 2018

MON: BJJ + 1 LIFT
lunchtime
1) BJJ. What the heck... turned out to be 7 x 6min rolls. Various difficulties but generally tough (even got tapped out by a tiny female blue belt when I tried some fancy crap and got my back taken for the trouble). 
2) Bench Press 2x2 at 92.5kg (90pct). Weight feels heavy for some reason but I am going to move the TM up slightly and see how I do.

TUE: 2 LIFTS
one of those days where the proverbial crap has hit the fan and you are just having a terrible day at work, at the end of a long line of series of those days. You look at the weights you are meant to do and think "looks heavy, I should just fuggitaboutit and go have a few beers". Somehow you haul your ass to the rack and incredibly you CRUSH it. And you think, the day isn't that bad after all.
1) Push Press 2x2 at 70kg (90pct). This is a PR and TM goes up.
2) Deadlift 125 2x3 at 125kg (85pct). Surprisingly this felt good today too.

WED: MIXED
am
1) Was planning to do bjj at an affiliate due to work arrangements but turns out nobody else was at the advanced class and instructor was injured and couldn’t roll. He taught a couple of cool techniques though. So I was at the gym and all warmed up anyway...
2) Kettlebell Clusters 1L1R TGU, 20 2H Swings with 12-16-20-24-28-32kg Kettlebells, 2min/sets. Failed on the left TGU at 32kg twice today. Not the day for it. 
3) Pullups 11-7-6 (session 3/8). 
4) 5 x 5min skipping, 1m/set.

THU: BJJ + 1 LIFT
Thursdays are meant to be Endurance + Pullups but I got that out of the way yesterday. So...
am
1) Push Press 5s up to 55kg (70pct). 
lunchtime
1) BJJ. Managing the "judo" roll when attacking a turtle. Variation 1: Get over the legs if you are early enough. Variation 2: "Marcelo" beat the spin by rolling first and getting the bottom hook in. 3 x 6min rolls to end the class.

FRI: 1 LIFT
Today was meant to be NoGI + 1 LIFT but there's no way I can slot in bjj of any sort due to other demands on time. So an early morning lift, and a late post dinner run will have to do it.
am
1) Front Squat 2x3 at 92.5kg (85pct)
evening
1) 6k run... planned. Didn’t happen as life kicked my ass. Did stay busy on my feet and clocked 16+k steps.

SAT: REST

SUN: ENDURANCE + 1 LIFT
Slept early last night and got out early to get stuff done. Not the best performance but I’ll take it. 
am
1) 10km MAF run 59:47, 144bpm HR avg. 6k split: 34:27. 
2) Pullups 11-7-7 (session 4/8)

Summary: A bit of business related stress but under control. Punched the clock workouts and kept showing up. Hopefully things calm down a bit next week.

[godjira1]

12 TO 18 MAR 2018

Week 2/4 of Endurance emphasis.

MON: BJJ + 1 LIFT
am
1) Bench Press 2 x 5 at 72.5kg (70pct). 
lunchtime
1) BJJ. T1: Passing the Kneeshield with Leg-lace to Gangster x-face + Shinslide. T2: If the gangster x-face is too hard to get, use leg weave pass instead to get mount. Variation of leg weave with a base change to really clear the knee.
2) 4 x 6min rolls, 1 black belt roll where I did ok for the most part but somehow got subbed eventually. 2 tough blue belts, and 1 chill white belt roll to close the session out.

TUE: 2 LIFTS + SPRINTS + NoGI aka MONSTER DAY
it might be chancy to make training work on wed so decided to pack it in today
lunchtime
1) Deadlifts 2x2 at 132.5kg (90pct). Move up TM.
2) Push Press 2x5 at 62.5kg (80pct). 
3) 3 sets of 3x25m sprints followed by a monkey bar swing. The 3rd set was hard!
4) noGI. Turned out to be a great session. T1: Kimura grip whilst holding in reverse kesa. Rollover using kimura grip to pin opponent down. Backtake or armbar. T2: Top side 411 vs half guard with underhook. Finish with Heelhook/toe hold or kneebar. 
5) 3 x 6min rolls from standing. My wrestling-for-bjj was good today, hit a few chin strap drags, singles and a foot sweep from russian tie. Had a few darce & gullotines too. Nearly got RNC-ed in 1 of the rolls but somehow fought my way out of that pickle.

WED: BJJ LITE
evening
1) BJJ Fundamentals class. Squeezed this in as I had to meet a friend for a few beers. Did some guard recovery drills and used the specific trg session to "drill" with the white belts.

THU: BJJ + 1 LIFT
lunchtime
1) BJJ gi. T1: Double Underpass details. Transition to crucifix + half-nelson choke. T2: When you miss the "clip" and the opponent is escaping the crucifix, come up and put him in turtle with the top crucifix clip. Cut the corner so you can't be knocked back on your butt - after that you can try various finishes/transitions (reverse omoplata, re-crucifix, etc). 
2) 3 x 7m rolls. Flow for the first, then 2 hard ones.

evening
1) Deadlifts 2x5 at 105kg (70pct).

FRI: REST (-ISH)
In the plan this was Endurance + Pullups today but just a bit too much going on. Might sub in light versions of both tomorrow, although that would make Sunday potentially a back-to-back session.

SAT: 3 LIFTS
yes I know it's an aerobic centric block... so why is this happening? I will be running 12k tomorrow. So there.
am
1) Front Squats 2x2 at 97.5kg (90pct). Move up TM a little.
2) Bench Press 2x5 at 85kg (80pct). Last rep still grindy bah.
3) Pullups 12-7-7 (session 5/8).

SUN: ENDURANCE
12km run planned...just slow and easy HR under 140bpm style. Let's see!
am
1) 10k MAF run 1:01:40. 139bpm HR avg. 6k split 36:03. Really took it easy today - truncated the run at 10k as I felt a bit of a twinge in my right hamstring. Probably nothing tbh but better safe>sorry.

Summary: Wasn't the best week of training but still hit the main notes. Endurance could do with a bit more, being supposedly the focus of the week!

[godjira1]

19 TO 25 MAR 2018
Week 3 of slightly more Endurance training, though to be fair it hasn't really happened in the first 2 weeks!

MON: BJJ + 1 LIFT
lunchtime
1) T1: S-Mount armbar standard. T2: Variation to switch to the other side. Use the hand-post on the floor near his hips to facilitate the movement. T3: Re-clip if he defends the switch. 
2) 3x6min rolls + 1 really short one at the end with a black belt. Overall good fun today.

TUE: 2 LIFTS + SPRINTS + NoGI aka MONSTER DAY
lunchtime
1) Push Press 2x3 at 67.5kg (85pct). 
2) Deadlifts 2x5 at 120kg (80pct)
3) 3 sets of 3x25m sprints (walk between sprints) + Monkey Bar travel.
4) NoGI. T1: Marcelotine from standing. To get a good chinstrap push his head across his original double leg position. T2: Omoplata from closed guard. Turn towards opponent's hips to flatten him out. T3: If he postures to defend the omoplata, use a butterfly hook to keep him from running away and you can still finish the omoplata. 4x6min rolls after - last roll was with my wife, and she got me with a quick heelhook early in the round! So turned on the game and managed to finish a toehold. Violent household...

I am quite beat up by this afternoon. I don't think I will program it this way, maybe drop the sprints or something. Or just not do monster days at all. Tomorrow has to be a light/rest day.

WED: ENDURANCE + 1 LIFT
kept it light and easy
evening
1) Skipping 10 x 3min on/1min off. 
2) Pullups 12-8-7 (Session 6/8).

THU: BJJ
am
1) Some side control and knee on belly drills. 4x6m rolls after. I got 3 big dudes in a row and found a kind female blue belt for the last roll to recover.

FRI: 2 LIFTS + NoGI
am
1) Front Squats 2x5 at 87.5kg (80pct). 
2) Bench Press 2x3 at 90kg (85pct). The 3rd rep on both sets were grinding ones - I might redo the block unless I have a super session with the 90pct day.

evening (late)
1) Decided to spring for the late late nogi class. T1: Double under basic pass with nogi mods. T2: Forcing the turtle from double-under and finishing the backtake. Did some specific training and a couple of rolls from standing. Great way to spend Fri night!

SAT: REST

SUN: 1 LIFT + ENDURANCE
am
1) Pullups 13-8-7 (Session 7/8). Felt strong today despite weighing in pretty heavy! Def had a 14th rep in me.
2) Skipping 5x5min on/1min off, followed by a 10min finishing round. Weather was dreary today so it was indoors.

Summary: Not bad, got what I needed in.

[godjira1]

26 MAR TO 1 APR 2018

Week 4/4 of Aerobic focus.

MON: BJJ + 1 LIFT
lunchtime
1) BJJ. T1: Closed Guard cross-collar choke threat to triangle transition. T2: Closed Guard cross-collar choke threat to backtake. 
2) Some specific training for Guard vs Passer then 3 x 6min rolls. I did well today, especially my closed guard game seems to have improved out of the blue considering I barely use it.

evening
1) Bench Press 95kg (90pct) for 2-1-1. Couldn’t get the 2nd set of 2. Am going to keep TM unchanged and redo the block.

TUE: 3 LIFTS + SPRINTS
lunchtime
1) Bench Press 70kg 4x5 (deload session at just about 70pct)
2) Deadlifts 2x3 at 127.5kg (85pct). 
3) Push Press 2x2 at 70kg (90pct). It seems that my lack of left shoulder mobility is going to curtail me going any further in this exercise - my training partner says it looks unbalanced as I am rotating my left hand forward. I am going to do 4 weeks of 1h KB Presses and TGUs in place of Push Presses and see if it helps.
4) 3 sets of [3x25m sprints (walk in between sprints) + 1x Monkey Bar travel]
5) I didn't count this as a lift today but it will replace my Push Presses for the next month. 1h KB Press, L then R, 12kg for 1-2-3-4-5-10-10. Will volume up these babies until the shoulder feels mobile/painless in most planes.

WED: 1 LIFT + BJJ
am
1) Some mobility work followed by 5x10 1h KB Press at 12kg, TGUs at 12kg, 16kg. 

lunchtime
1) BJJ Randori. 7x6min rolls. Was super fun rolls today.

THU: BJJ + 2 LIFTS
lunchtime
1) BJJ. Lots of drills today. One technique taught: "rescue" backtake vs reverse half-guard. Then 4x6min rolls... I was very sharp today somehow so quite pleased with that.
2) Front Squat 2x3 at 92.5kg (85pct).
3) 5 x LR TGU at 16kg.

FRI + SAT: REST
The best laid plans of mice and men. Am laid out by a flu bug and just lying in bed. Hopefully I will feel more human by Sunday.

SUN: LITE WEIGHTS
Better but not completely out of woods. Monday training will be iffy but will be good enough for Program Minimums.
evening
1) TGU 5 x LR 20kg.
2) Pistol Squats 5 x 2L2R.
3) Pullups 13-8-8 (Session 8/8). Move up rep max to 13. 

Overall: Not a great end to the week, which sums up the month really. Failed to get much traction on the aerobic side of things. Will redo this 4 week aerobic focus for April 2018 and hopefully do better this time.

[godjira1]

2 TO 8 APRIL 2018

Aerobic+ month = retry after a pretty crap attempt in March. Week 1/4. 

MON: BJJ + 1 LIFT
lunchtime
1) T1/T1a: backtake with seatbelt and “fancy leg shuffle” from side control. T2: RNC, rear ezekiel details - “torque” instead of squeeze might work better. Certainly did for me. 
2) 3x7min rolls. Was in good form today. 
3) Bench Press 2x5 at 85kg (80pct). Barely made the 5th rep on both sets. Wth... seem to going backwards on this lift. Let’s finish the block and then try something a bit different.

TUE: 2 LIFTS + SPRINTS + YOGA
lunchtime
1) 1h KB Press: 20kg for 5L5R, 24kg for 5L5R, 28kg for 2L3R, 32kg for 0L1R. I reckon the day I can press 5L5R with the 32kg my shoulder issues will be behind me.
2) Deadlifts 2x2 at 135kg (90pct). Man, these felt hard today as I had a twingy right hamstring. But they went up for a new PR. Going to keep TM the same and switch over to Sumo for a bit for some variety... my PR for sumo is quite a bit lower so let's see if it carries over. 
3) 3 sets of [3x25m sprints, 3x5 burpees, Monkey bar travel]. 

evening
1) 1.5hrs Yin Yoga. Not a workout but more like a stress relief session. Painful in some parts!

WED: BJJ
lunchtime
1) BJJ Randori. Got in 6x7 min rolls. Did generally quite well and did ZERO lapel chokes as my fingers are achy. But really sharpened the armbars and RNCs today.

evening
1) TGU 2xLR 20kg, 3xLR 24kg.

THU: 2 LIFTS
lunchtime
1) Pullups 11-7-6 (Session 1/8).
2) Front Squats 2x2 at 100kg (90pct). They didn't exactly snap up but I had a little more to give - so that's a new PR for Front Squats! Move up TM slightly. 

FRI: NoGI
lunchtime
1) noGI turned out to be a wrestling session. I did well in the rolls but utterly beat after and my right knee feels odd. Days like this I just feel...maybe I am getting a bit old for this shit. 
2) No endurance today as part of the “heal the knee” campaign. 

SAT: REST

SUN: 2 LIFTS + ENDURANCE
am
1) Sumo deadlift 2x5 at 105kg (70pct). Deload session. 

evening
1) Pullups 11-8-7 (No 2/8). 
2) 6k in 37:08, 143bpm HR. Not good at all! But it’s a sorta restart. Hopefully we see good improvement within 4-6 weeks. 

Summary: Decent week of training, best I have felt overall in a while. It’s hard to complain when you make 2 PRs (DL and FSQ). The loss of endurance performance is a bit of a bummer but was to be expected given I haven’t done any E work in almost 2 weeks. Time to fix that.

[godjira1]

9 TO 15 APRIL 2018

Week 2/4 of Aerobic+ week.

MON: BJJ
1) T1: Cartwheel Pass vs Butterfly Guard. T2: Standard Longstep vs Situp Guard direct to a rolling omoplata. Yes, fancy moves today.
2) 7x7min rolls. Absolutely shattered as there was no chill in all these rolls...

TUE: 3 LIFTS + SLEDS
1) Bench Press 2x3 at 90kg (85pct). Still grindy on the 3rd rep though I think better than the last 2 times I did this. 
2) Sumo Deadlift 2x5 at 120kg (80pct). Man, a lot more glute involvement it seems vis-a-vis conventional deadlift. I shall see if I am able to walk tomorrow.
3) 1h Kettlebell Press. 5L5R 20kg, 5L5R 24kg, 3L3R 28kg, 0L1R 32kg, 0L2R 32kg. 
4) 10 x 10m sled sprints +50kg.

WED: BJJ + 1 LIFT
lunchtime
1) Randori today. 6x7min rolls.

evening
2) 1h KB Press 3x 5/5 24kg. 

THU: 2 LIFTS + ENDURANCE 
lunchtime
1) Pullups 12-7-7 (session 3/8)
2) TGU 5x LR 24kg. 
3) Treadmill 5km at 10.3kph, 137bpm HR avg.

FRI: 2 LIFTS
I meant to do noGI today but hay fever has struck and I doubt my training partners would appreciate being close to someone who seems like he has the cold...
lunchtime
1) Double KB Front squats. 5s at 32kg, 40kg, 48kg, 56kg, 64kg. It feels different somehow from normal barbell front squats, and well, you got to clean the buggers to get started. This was meant to be a deload session for Front Squats, was very fun too.

evening
1) Bench Press 95kg (90pct) for 2-1-1-1. Couldn't get 2 sets of 2, so really I am guessing it's more than 90pct of my true 1RM. Am going to move down the TM just a notch and rebuild with more volume.

SUN: Mock PFT + 1 LIFT
am
1) 2.4km run 10:24, 150bpm avg, 162 max. Works out to a VO2 max estimate of 53ish.
2) 44 pushups in 1 min. 
3) 49 situps in 1 min. 
That worked out to a score of 92/100 for my age group, so quite happy with that. I did the static stations on a lark, because I was due to do a fast paced run today anyway. So my strength endurance isn’t half bad despite virtually no training. And frankly, this is probably only my 2nd high intensity run in the last 12 months. 

evening
1) Bench Press 52.5kg (50pct) 3x5. Deload session. 

Summary: very nice week of training despite the hay fever. Was really quite chuffed with the 2.4km timing. Am doing 6 weeks of proper aerobic training and retesting it.

[godjira1]

16 TO 22 APRIL 2018

Endurance+ Week 1/6. Building up to a retest of the 2.4km, 1min pushups, 1min situps. 

MON: 2 LIFTS + ENDURANCE 
No BJJ today as I have a bit of a cough and don’t want to be a germ vector. 
am
1) Pullups 12-8-7 (4 of 8)
2) Front Squats 82.5kg (75pct) 3x5. 

lunchtime
1) 5k Relaxed walk as active recovery.

TUE: 4 LIFTS
lunchtime
1) 1h Kettlebell Press 28kg 3x 3L3R.
2) Bench Press 80kg (75pct) x5, 85kg (80pct) x4, 90kg (85pct) x3. Felt really strong today and today's 90kg x3 was pretty quick. Am trying a different set of rep scheme for Bench Press as I have been stagnating for a while on this lift. 
3) Sumo Deadlift 130kg (85pct) 2x3. This is a PR for Sumo deadlift, it's weird but I used to really struggle with Sumo, but something has changed.
4) Box Jump singles, new post-acl injury PR at 42". Failed on the 44".

WED: BJJ + 1 LIFT
lunchtime
1) Randori. I had 5x7min rolls, sat one round out as we were an odd number today. All close and tough battles today.
2) TGU 2xLR at 32kg. Much much better on the left side now! Still a bit of trepidation getting under the bell on that side though. Right = no issues but I need to find a 36kg KB once I get the left 32kg TGU mastered. I cannot quite contemplate the 40kg... seems way too big a jump.

THU: REST

FRI: 3 LIFTS + ENDURANCE
am
1) Pullups 13-8-7 (Session 5/8). Wasn't in great form today, 13th rep felt tough.

lunchtime
1) Front Squat 90kg (80pct) 3x4. 
2) 1h KB Press 28kg for 3x 4L4R. Struggled to get lockout on the last rep, last set on the left side but hey, not bad. 
3) 5k Treadmill 10.4kph, 138bpm HR avg.

SAT: REST

All stuffy again. Cold or hay fever or whatever, go away!

SUN: 1 LIFT + ENDURANCE (after all)
Still struggling to shake off this cold/cough (ARGH) and decided Endurance wasn't going to be such a genius idea.

am
1) Did a bench session and called it. 80kg (75pct) x5, 85kg (80pct) x4, 90kg (85pct) x3. 

I moved the 32kg KB to the TV room but I doubt I will be doing heavy duty stuff like TGUs with it. Nonetheless, it will be near enough that I might actually do some stuff. 

 

pm
1) Endurance. Decided to grow a pair after dinner. 6k Maffetone run in 34:56, 141bpm HR avg. Very humid conditions. 50 pushups before heading back. 

Summary: Pity about the cough/cold taking away basically most of the bjj sessions. Managed to get in the Endurance sessions and lots of lifts. Hammering the body with water, vit c, sleep to get this cold/cough out of the way!

[godjira1]

23 TO 29 APRIL 2018

Week 2/6 of Endurance+

MON: 3 LIFTS + KNEE REHAB WORK
lunchtime
1) Pullups 13-8-8 (session 6/8)
2) TGUs 3x LR 32kg. Hooah! Failed the second rep on the left initially but got my act together and the 3rd rep was actually real smooth. 
3) Sumo Deadlift 2x2 140kg (90pct). Was meant to be 137.5kg but the small plates were all used by someone else. New PR then!
4) Did a bit of knee rehab stuff as I felt a little twinge at the back of the knee during full extensions yesterday but nothing serious.

TUE: BJJ
lunchtime
1) T1: magic “grip” with your own lapel around his wrist in closed guard. Do a outside pull (armdrag style) to get opponent to post, attack with omoplata, triangle or even armbar if he leaves other hand on your body. T2: Switch armbar from bottom if opponent figure 4s and stacks you. Learnt this move before but today I noticed some details that changed things for me - hopefully I can add this into the arsenal.
2) 4 x 6min. Really difficult rolls today - 2 opponents were slightly better and 2 slightly worse. These are the kind of rolls that are the hardest mentally and physically, at least for me. Bushed.

WED: 1 LIFT + ENDURANCE
lunchtime
1) Front Squat 95kg (85pct) 3x3. Move up TM.
2) 5km Treadmill at 10.5kph. 139bpm avg HR.

THU: BJJ + 1 LIFT
lunchtime
1) Technique today was a lapel worm from half guard or z-guard. Mini worm guard? Because the final hand position is similar. Use the other hand to hug the waist, and keep your head near his hips for a variety of single-leg finishes. 
2) 4x7min rolls, 2 tough ones, 2 chill ones.

evening
1) Bench Press 80kg (75pct) x5, 85kg (80pct) x4, 90kg (85pct) x3. Went up ok but I am frankly not sure if I can make the next TM. Well, only 1 way to find out.

FRI: NoGI + 1 LIFT
lunchtime
1) Half/Z-Guard passing with knee-slide. Details on how to get the "shallow" underhook that controls distance. How to use the crossface with forearm against his ear and posting into the floor. Lots of details.
2) Had 4 x 6min rolls. 2 super hard ones, and 2 were more chill.
3) Kettlebell Swings 10x10 with 32kg. This is the deload session for deadlifts.

SAT: REST

SUN: ENDURANCE + 2 LIFTS
am
1) Endurance. 6 x 400m repeats, each repeat + rest = 4min. I did 1:32, 1:28, 1:31, 1:33, 1:33, 1:32. Not bad, was just aiming for sub 1:40 on all repeats as an initial aim. I have to repeat this workout in a couple weeks so let's see.
2) Pistol Squats. 4 x 3(LR). This was a deload session for Front Squats.
3) One Arm Pushups. 6 x 2(LR). This was a deload session for Bench Press. 

Summary: OVERALL(+) Had great fun training this week and felt generally quite good in most aspects - BJJ, endurance and strength. -ve points: Have a bit of a sore elbow after suffering a snappy keylock; tore a callus during the 10 x 10 KB Swings on Friday which sucks a lot actually, but I will work around it. Somewhat irritatingly my right ear is sore again, time to break out the wrestling head condom.

[godjira1]

30 APRIL to 6 MAY 2018

Week 3 of 6 of Endurance+.

MON: BJJ
lunchtime
1) Some drills. Side Control to Mount (various, kneeslide, stepover, etc), backtakes from Side Control.
2) 4 x 6min rolls. All pretty chill ones today.

TUE: 2 LIFTS + POWER
lunchtime
1) Bench Press 82.5kg (75pct) x5, 87.5kg (80pct) x4, 92.5kg (85pct) x3. That last set is a PR for Bench Press, just about!
2) Sumo Deadlifts 125kg (80pct) x5, 132.5kg (85pct) x3. 
3) 10 x 10m sprints.

WED: BJJ
lunchtime
1) Randori class. 7x7m rolls. My neck hurts (together with 137 other parts of me).

THU: 2 LIFTS + ENDURANCE 
lunchtime
1) 1H KB Press. L: 5-3-3 at 28kg. Failed 3x5, maybe I need more rest // sets. R: 3x5 at 28kg. 
2) Front Squat. 85kg (75pct) x5, 90kg (80pct) x4, 97.5kg (85pct) x3. That was an easy PR for FSQ today, I felt I had at least a couple reps in tank. 
3) 5km Treadmill run at 10.6kph. 136bpm avg HR.

FRI: NoGI
lunchtime
1) Various single leg combinations. 
2) 4x6min rolls. 1 roll where i got steamrolled, 2 super tough close rolls, then a white belt for me to slow down into the close.

SAT: REST
seem to be coming down with a cough/cold AGAIN. Water + Vit C + Zinc loading to try to fight this off.

SUN: ENDURANCE 
am
1) Did something different today. Played around with the Beep Test. I warmed up with 2 sets of 10m beep tests and managed to finish all 20 levels. Then I did the official one and tapped out at 9/4. Not good, basis my cooper’s test timing I should be hitting mid 10s. Will retry in the evening if I can free up a slot.

evening
1) Redid the Beep Test twice with 10mins between attempts. Got 8/6 and 6/6. Wow I surfaced a weakness for sure. A bit hesitant with the turns too. Could be a great new mode of training in itself but boy, it’s tough. 
2) Did 50 pushups and 25x1 pullups. The latter might seem strange but I was trying to avoid the full elbow extension on the eccentric move on the left side as it still hurts, but seems ok starting from a dead hang. 

Summary: Excellent week of training overall. Downside: a little flu-ey at the end, and my left elbow is a little wonky, so pullups, presses are no-no for now. BJJ needs to be light mode too.

[godjira1]

7 TO 13 MAY 2018

Week 4 of 6 for ENDURANCE+

MON: BJJ + 1 LIFT
lunchtime
1) Lapel and wormguard passes. Well, best is not to get trapped in them at all but if you do, general idea is to try to get to HQ positions which allow you to pressure the grips - do NOT try to pass until you break the grip because they have a strong lever to tip u over.
2) 4 x 6min rolls. First 3 absolutely brutal. Last one I was just running down the clock.
after 15mins rest...
3) TGUs LR with 16 - 20 - 24 - 28 - 32kg. Today felt good. First reps with the 16kg was actually the hardest!

TUE: 2 LIFTS
Had to skip the finisher today as couldn’t take a long lunch break. 
lunchtime
1) Bench Press 82.5kg (75pct) x5, 87.5kg (80pct) x4, 92.5kg (85pct) x3. 
2) Sumo Deadlift 125kg (80pct) x5, 140kg (90pct) x2.

WED: BJJ + YOGA
lunchtime
1) randori class. 5x7min rolls. Rough day on the mats.

evening
1) Yoga for 1.5hrs. Ouch.

THU: BJJ + 1 LIFT
lunchtime
1) Same wormguard and lapel guard passes as MON. Some new details.
2) Specific trg where we had to lock on worm guard or lapel lasso. Good fun. 
3) 3x6min free rolls. All chill ones today. 
4) 1h Kettlebell Press. 3 x 5L 5R at 28kg.

FRI: REST
Woke up with a sore right knee (yes, that's the one without an acl) in the MCL area. Twingy when squatting to depth as well. So as usual, discretion is the better part of valor. I was planning to do an Endurance run + Front Squats today but that would have been very stupid.

SAT: REST
Have made a decision to take active rest today and tomorrow as well. Just >12k steps, no heavy weights, maybe a few pushups here and there. Did a "stock-take" on the body this morning - neck is stiff, left elbow is sore, right knee is wonky. Body needs a few days of tender loving to get back to fight shape.

SUN: REST
Active rest. 15k+ steps. Played some Laser Tag *which was really HIC I swear*

Summary:
I woke up on Friday feeling crappy - aches all over. Fingers in a mess from BJJ, left elbow was stiff, right knee MCL area felt bad, left shoulder mobility big step down.... and I thought, that can't be right. Am going to give myself a few days off next week, restart TMs lower (while I haven't been missing lifts, I probably have been working at higher intensities than I meant to) and really be disciplined with my de-load weeks from both BJJ and Weights. It's meant to happen every 4th week but truth be told, haven't been keeping to it all year.

[godjira1]

14 TO 20 MAY 2018
======PLAN=======
DELOAD WEEK. Plan is
MON. REST
TUE. Deadlift, KBP, Box Jumps
WED. REST
THU. REST
FRI. Squat, Bench
SAT. REST
SUN. 6k MAF Run. Pullups. 

Plan for weights is to work up to ONE set of 4 reps with 80% of TM, so really low volume, relatively low intensity.
================

+++++REALITY+++++
MON: REST. 
Mobility work in am and before sleep. 10k steps. 

TUE: 4 LIFTS + JUMPS
lunchtime
1) Squat: 4s at 77.5kg, 82.5kg, 90kg, 95kg (80pct). Left shoulder mobility is bad but keep trying. 
2) Pullups Ladder 1-2-3-4-5. Left elbow isn’t recovered, maybe 80pct. 
3) 1h KBP 28kg. L: 5-5-4. R: 3x5. Rested a bit and cranked out 1/1 at 32kg. 
4) Sumo Deadlifts w 1" deficit. 4s at 92.5kg, 100kg, 107.5kg, 115kg (80pct). These felt way harder than they should today. 
5) Box Jumps: 24”, 26”, 30”, 32”, 36”, 38”, 42”. Failed at 44” (again).

WED: REST.
Mobility work + 13k steps.

THU: 1 LIFT
am
1) Bench Press 4s at 62.5kg, 67.5kg, 72.5kg, 77.5kg (80pct).
Got in just over 10k steps.

FRI: 1 LIFT
am
1) Pullup Ladders 1-5, 1-3. Left elbow much better now.
>14k steps. 

SAT: REST
>20k steps. Taking kids for a day at the amusement park and beach should qualify as E dammit.

SUN: 1 LIFT
The right knee is not brilliant, still a bit of swelling. So endurance is out of the window for now. 
evening
1) TGU 2 x 32kg each side. Did warm ups of 16kg and 24kg. The first rep with the 32kg is actually harder than the 2nd rep. I am wondering if I should just warm up more next time.

Managed >15k steps as well. 

SUMMARY: 
The right knee injury appears to be somewhat more serious than I initially thought. Some kind of MCL sprain/tear with a bit of swelling thru the joint. Don't have full flexion of the knee and full extension hurts a little. That said, just working thru the rehab exercises daily that I did for the ACL rehab a year back. 

Managed all of the lifts (even squats) but no endurance work this week. Will aim to tackle more endurance next week, running if the knee agrees, else it will be the airdyne or swimming. 
+++++++++++

[godjira1]

21 TO 27 MAY 2018
======PLAN=======
ENDURANCE+ Week 5 of 6. Plan is
MON. Bench Press. Light Endurance
TUE. Deadlift, KBP, Sleds
WED. Light Endurance
THU. Squat, Pull-ups. 
FRI. BJJ OR Light Endurance
SAT. REST
SUN. Intervals. Pull-ups
==================

+++++REALITY+++++++
MON: 1 LIFT + POWER + ENDURANCE
am
1) Bench Press 3s: 72.5kg, 77.5kg, 82.5kg, 87.5kg (90pct)
2) 10 x 10m sprints, different starting positions.
3) 5k Treadmill Run at 10.7kph. 138bpm avg hr. A lil' quicker next time.
>20k steps.

TUE: 2 LIFTS + SLEDS
lunchtime
1) 1h KB Press 5 x L1R1 at 32kg. 
2) Sumo Deadlifts 3s: 110, 115, 120, 127.5kg (90pct). 
3) 5 x 20m Sled Pushes +50kg.
>12k steps

WED: LIGHT ENDURANCE
evening
1) 5 x 5min on/1min off skipping with Thai rope. I call this light endurance, but it is never easy.

THU: 3 LIFTS
lunchtime
1) Squats. 3s at: 90kg, 95kg, 100kg, 107.5kg (90pct). Shoulder mobility is improving so keep on plugging away. The knees felt absolutely fine during the squats. EDIT: I messed this up a bit. Top set was supposed to be 100kg (85pct). 
2) Pull-ups. Ladders 1-5, 1-5. 3min rest between the ladders. Intra-ladder, just hop off and back on.

evening
1) TGUs 1L1R at 12kg, 16kg, 20kg, 24kg, 32kg. Slowly but surely I am getting comfortable with the 32kg bell on the left side.

FRI: 2 LIFTS + BJJ
am
1) Squat. 4 at 90kg (75pct). Am trying out squatting 4-5x a week, just 1 workset at low arousal levels that hopefully leaves a lot of room for recovery. 

lunchtime
1) BJJ fundamentals to get back in the groove and test the knee out. Was balloon sweep and idiot sweeps from spider guard. Did a bunch of specific training and it went well. Knee is not 100pct yet for sure, so will continue with Fundamentals class for another week.
2) Push Press. 5 at 50kg (70pct). Following the Squat Every Day (SED) protocol. Just work up to a daily top set of 5 or 4 or 3 or 2 daily.

SAT: 3 LIFTS
am
1) Squat. 1x3 at 97.5kg (80pct). 
2) Push Press. 1x4 at 52.5kg (75pct).
I finished both lifts in 18mins. That's something to be said about this high frequency, low daily volume, 70-85pct intensity method. It's only the 2nd day I am playing around with this but it feels good. 

lunchtime
1) Pullups 2-3-4-5-6. Just drop off the bar for a few secs and hop back on between sets. The last rep of the set of 6 was hard!

As an aside, the right knee woke up a lil' wonky. Ok on extension but at full flexion there is some discomfort. Bah.

SUN: LIGHT ENDURANCE
afternoon
1) Dance Lesson. Just for laughs. But it was quite taxing for me as I have 2 left feet. 
+++++++++++++

SUMMARY: Overall a pretty nice week of training. Trying out high frequency, low daily volume, mid intensity training with weights to see if that takes away some of the niggling aches and pains I have been getting.

[Cu Chulainn]

Good to see the knee is holding up.

[godjira1]

28 MAY TO 3 JUN 2018

PLAN
ENDURANCE+ (Wk 6/6)
28th. BJJ Fundamentals. Squat. Push Press.
29th. Deadlift. Push Press. 
30th. 5k TM 10.8kph. Squat. Pull-ups
31st. BJJ Fundamentals. Squat. Push Press.
1st. Squat. Pull-ups
2nd. REST. 
3rd. 2.4k Time trial OR 6k MAF Test.

REALITY
MON: 2 LIFTS + BJJ
am
1) Squat. 2 at 102.5kg (85pct). 
2) Push Press. 3 at 57.5kg (80pct). 
Gone in 20mins. 

lunchtime
1) BJJ fundamentals class. Yikes - headlock escapes (ie ear grinding torture). Specific training was fun, I was a judoka once afterall.

TUE: 2 LIFTS
am
1) Push Press 2 at 60kg (85pct). Move up TM just a smidgen.
2) Sumo Deadlift 2s: 115kg, 120kg, 127.5kg, 135kg (Tripled this last one because I felt good actually). Move up TM just a little.
Very fruitful session in just 40mins inclusive of warmup.

WED: 3 LIFTS + ENDURANCE
am
1) Pull-ups. Ladder 1-2-3-4-5.
2) Push Press. 5 at 50kg (70pct).
3) Squat. 5 at 85kg (70pct). Move up TM. 

lunchtime
1) 35min "relaxed" run in the open. With temperatures reaching 35 deg C this was a tough one. Managed just about 5.5km, average HR 142bpm.

evening
Pushing my luck a lil’ and did another quick set of Squats and Push Presses. Whole thing was a wrap in under 20mins. 
1) Squat. 5 at 87.5kg (70pct). 
2) Push Press. 3 at 57.5kg (80pct).

THU: 1 LIFT + BJJ + SE + 2 LIFTS
lunchtime
1) Ring Pull-ups Ladder 2-2-3-4-5. Actually haven’t done these in a long time. Feels much better on the shoulder. 
2) BJJ Fundamentals. Side mount escapes and specific training. Fun session. 
3) “Crossfake” #indestructible. Some sort of 45min beasting session. Core work and burpees were the main ingredients. I hated every minute of it haha.

evening
After a big refeed at dinner I went down to the basement and did the program. 17mins today. 
1) Squat. 4 at 95kg (75pct). 
2) Push Press. 4 at 55kg (75pct).

FRI: 3 LIFTS
am
1) Pull-ups. Ladder 2-3-3-4-5.
2) Push Press. 2 at 62.5kg (85pct). Move up TM.
3) Squat. 3 at 100kg (80pct), 2 at 107.5kg (85pct). Move up TM.
Just under 30mins for the lot.

SAT: REST

SUN: ENDURANCE
evening
1) 2.4km Cooper's test. 10:22. 53 pushups/1min. Mini-mock PFT. 34 deg C out there, crazy weather. 

SUMMARY: I am disappointed with the Cooper test results as it was very low returns for 6 weeks of training in terms of improvement. Even adjusting for the weather, I was hoping to go under 10min (I did the first 1.2km in 4:30!). On hindsight the "endurance" block turned out to be anything but, and I kept way too much strength training in there. I will aim to run another 6 week Endurance block at the end of the year and do it properly this time.

[godjira1]

4 JUN TO 10 JUN 2018

Running a 6 week STRENGTH++ block. Base Plan is:
MON: BJJ. SQ + PUSH. 
TUE: PUSH + DL* + Power
WED: SQ + PULL
THU: BJJ. SQ.
FRI: NoGI. PUSH. PULL. 
SAT: REST
SUN: SQ + PULL
DL is normal 5/3/1-ish programming, other lifts are just 1 workset of 2-5 reps at 70-85pct of Training maxes, 3-4 times a week.


STRENGTH++ WEEK 1/6

MON: BJJ + 2 LIFTS
lunchtime
1) BJJ. Lasso Guard passes - I have learnt these before but today I picked up a couple of details which should improve their effectiveness. Had 3 rolls, 2 vs 100+kg blue belts, and 1 vs a black belt. It was a tough session and my right knee has gone into rebellion for my troubles. I am going to take the rest of the week off BJJ to let it settle down.

evening
1) Squat. 5 at 90kg (70pct). Surprisingly the painful MCL injury did not affect my squats in any discernible way. 
2) Push Press. 5 at 52.5kg (70pct).

TUE: 5 LIFTS + HIC
lunchtime
1) Squat. 4 at 97.5kg (75pct). 
2) Bench Press. 5 at 72.5kg (70pct)
3) Pull-ups Ladder 2-3-4-4-5. 
4) Push Press. 4 at 55kg (75pct), 3 at 60kg (80pct), 2 at 62.5kg (85pct). Move up TM.
5) Sumo Deadlifts. 4s: 107.5kg, 115kg, 122.5kg (80pct). 
6) 7x20m Sleds +50kg. 
That was a tough session.

WED: 3 LIFTS
am
1) Push Press. 5 at 52.5kg (70pct).
2) Pull-ups Ladder 2-3-4-5-5.
Giving the lower body a break today. Right knee is ever so slightly swollen I think. 

THU: 2 LIFTS + KNEE REHAB
am
1) Push Press. 4 at 57.5kg (75pct), 3 at 60kg (80pct). 
2) Pull-ups Ladder 2-3-4-5-6. Next Pullup session will be a max rep test.
3) Level 1 Knee Rehab (just static and non challenging stuff).

FRI: 3 LIFTS + KNEE REHAB
1) Squats. 3 at 102.5kg (80pct), 2 at 110kg (85pct). Move up TM. Knee felt much better today but not out of woods. Continue rehab.
2) Push Press. 2 at 65kg (85pct). Move up TM.
3) Bench Press. 4 at 77.5kg (75pct), 3 at 82.5kg (80pct), 2 at 87.5kg (85pct). Small increase in TM. 
4) Level 2 Knee Rehab (still static).

SAT: 2 LIFTS + Knee Rehab
1) Bench Press. 5 at 72.5kg (70pct). 
2) Push Press. 5 at 55kg (70pct).

SUN: 2 LIFTS
1) Pull-ups Max Reps: 13. Hmm. This isn’t really responding. Shall up the volume a lil and if it still doesn’t work will do some weighted work.
2) Squat. 5 at 92.5kg (70pct). 

SUMMARY: +ve: good week of punching the clock. -ve: not quite nailing it on pull-ups. As well as a swollen right knee that is going to need some conservative handling. I am going to skip BJJ for a couple more weeks and if the knee doesn’t get better will get it looked at.