Milo's Log File

[godjira1]

29 September 2017

phy trg

lunchtime:

1) Overhead Press 42.5kg 5-3-2. Start from floor, 3min//set. 

2) Pullups Bar-to-chest. 4-6-8. 3min//set. 

Legs didn’t feel fully recovered from yesterday’s plyometrics and run, so decided to push front squats to tomorrow. it is possible standing all night at the bar didn’t help. My upper body was fully recovered from the rigors of holding a beer mug all evening so... ohp and pullups it was. 

 

Diet: 2.2k. Maintenance.

Language: 5x duo lingo. 

 

[godjira1]

30 Sep 2017. 

Phy Trg

AM

1) Front Squat 90kg for 5-3-2, 3min//sets. I am pretty happy with this - this equals my PR 9 weeks after I ruptured my right ACL. So objectively it looks like i have regained my strength. 

 

PM

plan is to get in an endurance activity before a dinner party tonight... let’s see. <EDIT: didn't happen>

 

Diet: 2.6k. Over, obviously. 

Language: 3 x duo lingo

[godjira1]

OCTOBER 2017

Starting Stats: 73.0kg (+1.6kg), 15.6% bf (+0.7%), 56 RHR (=), BP: 109/78 (new)

 

Ok done and dusted with the annual holidays, apart from the odd dinner gathering, so time to get working on some final quarter goals. The idea to restart BJJ in November so I still have all of October to devote to Strength & Conditioning. 

1) Work on deadlifts - this is the lift that lost the most from my ACL injury, even more than the squat surprisingly. Not sure why but doesn't really matter.

2) Need some more endurance, the RHR of 56 is not quite good enough, low 50s is the goal. Combination of LSS cardio and HIIT should do it - from experience i just need 1 Hi Intensity + 2 low Intensity to see results here.

3) Diet needs to be reined in as I want some weight loss as well. 2k daily average is what I will be striving for. 

 

Programming: 

Day 1: Sumo Deadlift (Light), Press

Day 2: Light Strength, Knee Rehab, Med Endurance

Day 3: Deadlift (Medium), Press

Day 4: Light Strength, Knee Rehab, Light Endurance

Day 5: Deadlift (Heavy), Press

Day 6: REST

Day 7: Med-Long Endurance

Light Strength = GTG Pullups, One-arm pushups, One-leg Squats.

Endurance = 5-10k MAF type runs. 

 

SEPTEMBER 2017 IN REVIEW

Ate 2.8k average (mainly a blowout 1H Sep while on vacation). Lots of beer/wine too. I had my fun, so until the next time. Mentally recharged though, so I would say worth it. 

Did enough training to regain strength, especially on front squats. Not much cardio, but it wasn't the goal. 

[godjira1]

1st October 2017

Training:

AM 

1) Overhead Press 52.5kg for 5-3-2 off the floor. 2-3min//set. Felt really really strong! 

Others: Just over 10k steps.

 

Diet: 2.3k. Hmmm, not good enough.

Language: 3 x duo lingo.

 

2nd October 2017

Training:

AM

1) Deadlift 107.5kg 4x2. 2min//set. Medium Day.

Others: PLAN is to >12.5k steps today. (EDIT: 13.7k)

Diet: PLAN is 2k max (EDIT: made it) 

Language: 5 x duo lingo

[godjira1]

3rd October 2017

phy trg

Lunchtime:

1) Pullups bar-to-chest 4-5-7. 3min//set. Did 1LR One Arm pushup, 1LR pistol squat between sets. <9min>. 

2) Knee Rehab Dynamic. Cuts, Bosu jumps, Jumps to one arm pullup bar hang, etc. Landed awkwardly on my right side and twinged the knee a little. I think i walked it off. <10min>. 

3) 5 x 5km Airdyne. 2min//sets. Average 10:15, 159watts. This was meant to feel very aerobic, MAF style... but suspect I was a bit too gun shy. Try for 25km next, 151w. I did this instead of the planned run because the knee felt a little weird from a botched landing and I wanted to play it safe. <60min>

General activity: 15.7k steps

 

Diet: 2.1k. Not quite making it, but I will take it. 

Language: 5 x duo lingo. 

[godjira1]

4 October 2017

phy trg

Lunchtime:

1) Deadlifts 122.5kg 5x1, 2min//set.

2) Overhead Press 47.5kg 5-3-2, 2min//set.

34mins overall, took my time with the deadlift warmups.

General Activity: EDIT: 10k. Good enough. 

 

Diet: EDIT: 2.1k. Good enough. 

Language: 5 x duolingo

[godjira1]

5 October 2017

phy trg

AM

1) Pullups bar-to-chest 5-6-8. 5min//set. 

Superset with:

2L2R one arm pushups

2L2R pistol squats

various knee rehab dynamic stuff to fill out the 5min. 

2) 15km Airdyne at MAF-ish pace. 30:50; 159w average. EDIT: fitbit says 117bpm avg. hmm looks like i can bump up the HR but I wonder how my legs will do. 

 

Including warmup, around 50mins. Good tonic training. Will be gunning for a PR in OHP tomorrow!

 

other activity: edit: 15k steps. Woot. 

diet: edit: 2.1k but 1.6k was alcohol. I cannot even think about drinking today or i will spontaneously combust. 

language: edit: 0 x duolingo (freeze streak!)

 

 

[godjira1]

6 October 2017

phy trg

AM

1) Overhead Press 57.5kg for 5-3-2, 3-4min//sets. 57.5kg x 5 is a new PR, ladies and gentlemen! Very happy with that. It was only a little grindy on the last rep. Outside chance of 60kg x 5 i reckon so we shall see. 4 more OHP sessions in this cycle. 

2) Sumo Deadlift 95kg 3x3, 2min//set. 

28 mins from start to finish. I am glad I pushed thru this training as I was, to put it mildly, somewhat hungover. 

 

General activity:

Diet:

Language:

 

 

[godjira1]

8 Oct 2017

90min ruck walk with 15kg. Was raining like crazy, so got wet and miserable. 

 

9 Oct 2017

1) overhead press 55kg for 5-3-2. 2-3min//sets. 

2) deadlifts 110kg 4x2. 2min//sets. 

3) clean & jerk 10emom 45kg. 

4) sandbells 32kg, walk for 10mins anyway u want. This blasted me hard. 

[godjira1]

10 October 2017

so i restarted bjj with a dip in the water, or so i thought, with a fundamentals class. Somehow it was specific training in half guard for the whole class. Needless to say, I am completely smoked. Skill was there, though not as sharp as I would like, but happy with it. 

Did 5-7-8 pullups after class. 

[godjira1]

11 Oct 2017

1. Easy warmup - halos and over/unders.

2. Overhead Press 50kg for 5-3-2. 2mins//sets.

3. Deadlifts 125kg for 5x1. 2mins//sets. Taking my time to warm up made a difference I think, today felt good. I did 60kg x 3, 80kg x 3, 100kg x2, 110kg x2. 

4. Some plyo and dynamic work with bosu balls and stuff.

5. Box Jumps. Managed to clear 90cm, first time since post injury. My best prior was 44", or about 112cm. I failed at 100cm today, just looked daunting. I just got to keep trying I guess!

 

Overall, very pleased with the training. 

[godjira1]

12 Oct 2017

1. Easy Warmups - halos & over/unders.

2. Overhead Press 60kg for 4-3-2. 2mins//sets. 60kg x 4 is a new PR! Improvements are hard to come by in OHP so I will take it.

3. Pullups 5-6-7, 2mins//sets, superset with 3L3R pistol squats.

4. Clean & Jerk 50kg 8xEMOM.

Nice easy workout and I am going to tackle Push Presses for real in the coming upper body cycle. 

[godjira1]

13 Oct 2017

did another fundamentals BJJ class. Timing is all off, i had only 1 finish from Mount out of 6 attempts. Slowly. 

After class, finished with 6x10 2h KB swings with 28kg and 5LR TGu with 16kg. 

[godjira1]

14 Oct 2017

REST

 

15 Oct 2017

AM

1) bjj fundamentals class to continue to dial in techniques, bjj specific fitness. No hard rolls. 

2) Pullups +10kg for 2-3-5. 4mins//sets. Superset with 3-5L, 3-5R Pistol Squats, 1-2L,1-2R One arm pushups. 

[godjira1]

16-22 OCT 2017
MON: WEIGHTS
lunchtime
1) Sumo Deadlift 3x3 100kg 2m//set. 
2) Push Press 3x5 50kg 2m//set. 
3) Dynamic Knee Rehab 10m (left test, shark skill, etc). 
4) 10EMOM C&J 45kg.

TUE: BJJ
am
1) Weighted Pullup +10.5kg for 5-4-2 reps. 4min//set.
lunchtime
1) BJJ. Learnt some details on tripod/sickle sweeps from open guard. I did well in rolls today, getting the groove back.

WED: BJJ + WEIGHTS
lunchtime
1) BJJ. Knee-on-belly techniques - windshield wiper side change; armbar, baseball choke. A couple of light rolls, nothing fancy.
2) Deadlift 4x2 112.5kg 2m//set
3) Push Press 3x3 55kg 2m//set
4) Sled Push 50m each with 20kg, 40kg, 60kg, 80kg. This was tough after all the stuff I did prior. 
Tired. Strength work after BJJ is tough, but I think it's still ok for a medium day. Had to program it this way as THU I won't be able to hit the gym.

THU: REST DAY. 
Bjj & weights in same session yesterday = terrible idea. Feel crappy today, didn’t sleep well, heart rate is elevated at 70 in the morning (should be low 50s). Will take a relaxed stroll thru the park and call it a day.

FRI: VARIATION DAY
lunchtime
1) Push Press 6x1 62.5kg 2m//set
2) Weighted Pullups +10.5kg for 5-4-3 reps. 4m//sets. Superset with 2L2R Pistol Squats
Looks like I had a stomach bug yesterday. Many charcoal pills later I am feeling somewhat human enough to try to train again today - the loads/reps weren't going to be a balls to wall effort so I chanced it. 

SAT: REST DAY 

SUN: ENDURANCE + LITE WEIGHTS
am
1) 6km Maffetone Run. 40:35, 141bpm avg HR. Not great but to be expected post illness. Retry this next week. 
2) Push Press 50kg 3x5, 2m//set.

[godjira1]

Summary for last week: 16-22 Oct17 was tough as I was laid out with a stomach bug for a couple days, but it happens. But otherwise I did manage to do most of what was planned. 

23-29 OCT 2017

MON: WEIGHTS
lunchtime
1) Deadlift 6x1 127.5kg 2m//set. This went quite well. I did warmup singles with clean grip up to 120kg. 
2) Box Jump Singles, managed a new post acl-injury PR of 38” twice. No failed jumps as I am aiming for slow increments. 
3) Push Press 3x3 57.5kg 2m//set. Good. 

TUE: BJJ 
lunchtime
1) BJJ. Lasso guard - sweep, triangle, and a bicep slicer vs a baited “pass”. Rolls were light, will add hard rolling next week. 

WED: WEIGHTS
lunchtime
1) Sumo Deadlift 3x3 100kg, 2m//set. Light day for deadlifts, felt good. 
1) Push Press 6x1 65kg, 2m//set. Heavy but do-able. Might need more rest as we move up from here. 
2) Weighted Pullups +10.5kg for 6-4-2, 4m//set. Not bad. 
3) 10m Dynamic Knee Rehab (left test, shark skill, soccer dribbles, basketball layups, etc). There was a bit of hesitancy doing the hurdler jump over the low bar but nothing too worrisome I think. 

THU: BJJ
lunchtime
Double under pass, to backtake. Harder rolls today, but I did ok. 

FRI: LITE WEIGHTS + LITE ENDURANCE
am
1) Push Press 3x5 52.5kg, 3min//set, superset with 3L 3R Pistol Squats (dead stop at bottom). 
evening
1) 1hr ruck walk with 10.5kg pack. Had a big dinner and just needed a stroll. 

SAT: REST DAY 

SUN: LITE ENDURANCE + LITE WEIGHTS 
am
1) Weighted Pullups +10.5kg for 3-4-6. 4m//set.
2) Planned to go for a 6km run but something twinged in my groin during warmup. Not painful per se but doesn’t feel right. Decided that discretion was possibly the better part of valor here and went for an easy swim instead (45min).
3) Bench Press 62.5kg 3x5. 2m//set. Some light variation work.

[godjira1]

Quick OCT 2017 Summary

Life & Others:

+ Read many interesting books, have a new business poker in the fire. 

- One of my businesses needs some triage, will spend November on it.

 

Training:

+ BJJ is good. New PR in OHP. Knee feels fine. 

+ HRV breathing exercises really do seem to help me. Keep doing it. 

- Nothing really.

 

Measurements:

72.3kg (-0.7kg); 54RHR (-2); Waist around Navel: 82cm (-1cm). 

 

NOVEMBER 2017 GOALS:

Life & Others:

declutter some random crap lying around the house

sort out Biz C

 

Training:

Continue BJJ return, mix in some noGI

PR in PP, BP & DL this month. 

 

 

[godjira1]

Summary for 23-29 Oct 2017: Good week of training, just watch that groin twingy thingy. 

30th Oct to 5th Nov 2017

MON: BJJ
Lunchtime
1) drills: sprawls vs shoots. 
2) crucifix vs turtle to rear ezekiel, RNC and reverse omoplata
3) helicopter choke vs turtle
4) 5 x 7m rolls. In some I was the hammer, others I was the nail. Good fun. 

TUE: WEIGHTS
1) Push Press 60kg 3x3, 2m//set
2) Bench Press 72.5kg 3x5, 2m//set
3) Deadlift 115kg 4x2, 130kg x1. 2m//set. Foolishly went for a 145kg single and failed. Keep the plan the plan dammit. 

WED: BJJ
Lunchtime
1) BJJ. 5x7m rolls. Butterfly/X/SLX and Shin-on-shin worked well today. From top I was working leg drags and weaves, also good. Submissions were not sharp, got mainly armbars and bow & arrows, usual baseball/ paper cutter/ nutcrackers didn’t show up. Gas tank wasn’t great either, the last roll was tough. 

THU: VARIATION (WEIGHTS)
It was either gonna be 10th Planet or variation today but decision was made as somehow I tore off a big chunk of skin on my sole (??? I have no idea how either, prob bjj yesterday but no memory of a cut). 
Lunchtime
1) Squat 85kg 3x5, 2m//set. 
2) Push Press 67.5kg 6x1, 2m//set. 
3) Weighted Pullup +10.5kg 6-4-3, 4m//set. Accidentally repeated the last workout instead of progressing...small matter I guess!

FRI: WEIGHTS
lunchtime
1) Bench Press 82.5kg 3x3, 2.5m//set. 
2) Deadlifts 130kg 6x1, 2.5m//set. 
3) 10 x 10m sprints. 1m//set. 
Felt good today. Bench felt a little heavy but I haven’t really been benching much since Aug so to be expected. 

SAT: REST

SUN: LIGHT ENDURANCE

afternoon

1) Skipping. 5 x 5m. 2m//set. Followed by a long soak in the pool, felt great. 

[godjira1]

Review of week 30 Oct to 5 Nov 2017:
Everything went pretty well. Groin tweak/twinge is still there but isn’t actually painful. Continue to monitor. 

6 NOV - 12 NOV 2017

MON: BJJ
am
1) Weighted Pullup +10.5kg for 6-5-4. 4m//set. 6 felt heavy today... think I ate too much over the weekend. 
2) Bench 65kg 3x5. 2m//set. Tried wide grip for first set and it set off a weird niggle in my left shoulder. Stick to closer grip. 
lunchtime
1) Techniques: a) X pass vs situp guard, knee slide without far side underhook vs hg, c) baseball choke vs hg. Followed by 4 x 6m rolls.

TUE: WEIGHTS
lunchtime
Light day generally
1) Push Press 52.5kg 3x5, 2m/set. 
2) Bench Press 75kg 3x5, 2m/set. 
3) Sumo deadlift 102.5kg 3x3, 2m/set. 
4) Box Jumps singles. 38” max, failed at 42”. 

WED: NoGi
am
Some nice details on butterfly guard sweep, bolt cutter armbar, spiderweb rollover. 4x6m rolls. 

THU: BJJ
Lunchtime
1) Half guard top to 3/4 mount to Mount
2) Half guard top to ninja roll to truck series
2x7m rolls. 

FRI: WEIGHTS
am
1) Push Press 62.5kg 3x3, 2m/set. 
2) Bench Press 75kg 3x5, 2m/set. 
3) Deadlift 117.5kg 4x2, 3m/set. 
Everything felt a bit sluggish and heavy today. But I got thru it... just one of them days!

SAT: REST
As it says on the tin. 

SUN: ENDURANCE

1) Endurance: 90min ruck walk with 12kg pack. I chose a fairly flat route this time...not as fun without elevation changes. 
pm
1) Pullups bodyweight 12, 10, 11, 5m/set. Superset with 3L3R pistol squats. I am a little disappointed in this, WPU work doesn’t seem to have helped reps although I did weigh in at 74kg this morning!

[godjira1]

13 to 19 November 2017

MON: BJJ
Lunchtime
Techniques: 1) Broken Kesa, can opener to slide higher up. sneaky wristlock or armlock with leg. 2) Broken Kesa, can opener to slide higher. Step over armlock. 
Rolls: 4x6m. Generally happy with performance - BJJ specific fitness is coming back.

TUE: WEIGHTS
Lunchtime
1) Deadlifts 132.5kg 4x1 (plan was 6x1), 3-4m/set. After a shaky 3rd set, extended the rest and 4th went fine. But 5th I just couldn’t lock out. Redo the block with a bit more volume for day1 and 2. 
1b) Deadlifts 117.5kg 1x2. On hindsight unwise. My “operating system” was probably a bit fried as these felt heavier than they should. 
2) Sprints 10 x 10m, 1m/set. Felt better here. 
2) 3x30 Pushups, 1m rest/set. Not bad considering that I have been doing zero SE pretty much. 
Disappointed with deadlifts but it happens. Possibly not recovered from BJJ yest as the 130kg for 6x1 went easy. 

WED: NOGI
Am
1) Techniques: nogi ko uchi gari and o uchi gari. Butterfly sweep fail to x guard tech standup. 
2) 4 x 7m rolls from standing. 1 turned out to be a wrestling match. Bushed!

THU: WEIGHTS
1) Push Press 70kg 6x1, 2m/set. New PR here! Felt heavy but def not a max so happy. 
2) Bench Press 85kg 3x3, 3m/set. Good. 
3) Pullups 3x10, 4m/set. 
Did 10 x 10 air squats interspersed thru the session. 

FRI: BJJ
am
1) 4x7m rolls. None that were particularly spirited. 
2) Daily Dose Lifts. Trying something a bit different for last 2 weeks of Nov. 
Deadlifts 2x1 105kg, 1m/set
Sumo Deadlifts 2x1 105kg, 1m/set. 
Bench Press 3x2 72.5kg, 1m/set. 
Done in 18 mins including warmup. 

SAT: VARIATION (LIGHT)
Lunchtime
1) GMB Kickstart Day 1
2) GMB Shoulder Mobility, Back Stretch
3) Daily Dose Lifts: BP 72.5kg 5x2, 1m/set

SUN: ENDURANCE
am
1) LSS 6km Run. 35:13, 143bpm hr.
2) Pullups 2x11, 4m/set. 
pm
Daily Dose Lifts:
1) BP 72.5kg 5x2, 1m/set
2) Sumo DL 105kg 2x1, 1m/set
3) DL 105kg 2x1, 1m/set. 
16mins for the whole set. 

SUMMARY: generally good week of training. Body felt strong and rested though high intensity deadlifts seem to fry me a bit. BJJ - sharp generally though not as clinical with subs, something to work on.

[godjira1]

20 to 26 NOV 2017

MON: BJJ
Lunchtime
1) Star sweep from closed guard when opponent stands up
2) omoplata sweep alternative
3) 4x7m rolls. Pretty tough ones today.
4) Daily Dose Lifts:
Deadlift 105kg 1x2
Sumo Deadlift 105kg 1x2
Bench Press 72.5kg 3x2, 1m/set. 
Gone in 15mins for today’s DDL

TUE: WEIGHTS & ENDURANCE
am
1) MAF 6km run. 34:40. Wasn’t super motivated to do this today i gotta be honest. 
lunchtime
Daily Dose Lifts Heavy(ish) day:
1) Sumo Deadlift 120kg 2x2, 2m/set
2) Deadlift 120kg 2x2, 2m/set
3) Bench Press 77.5kg 6x2, 1m/set
Took 32mins today as was sharing bench. Interestingly I felt really strong today - the 120kg doubles for deads and 77.5kg doubles for bench felt much lighter than I expected. I am going to experiment with a longer warmup on heavy days and see if it makes a difference the next time too.

WED: REST
lunchtime
Daily Dose Lifts: 
1) BP 72.5kg 3x2, 1m/set. 
2) Front Squat 75kg 5x2, 2m/set.
3) Pullups 1 set of 9 reps.
This was more a tonic workout with around 75% 1RM for low reps/sets just to get the blood moving.

THU: BJJ
am
Daily Dose Lifts:
1) Bench Press 72.5kg 3x2, 1m/set.
2) Sumo Deadlift 105kg 1x2
3) Deadlift 105kg 1x2
Felt easy today.
lunchtime
BJJ
1) Techniques: A. Duck under backtake from Butterfly. Important detail: keep control of the wrist (to prevent guillotine) and lie flat. B. Arm drag details (post, hip escape, move yourself, "open" the tricep)
2) Specific Training Guard vs Passers. Did well as both. 
3) 4 x 6m roll. 2 really hard rolls (1 vs a white belt, 1 vs a black belt) and 2 flow-ish ones.

FRI: NoGI
lunchtime
1) techniques: a) no kimura, no problem! Bicep slicer. side control to crucifix transition. 
2) some wrestling drills
3) 3x7m rolls. Energetic ones.
evening
Daily Dose Lifts:
1) Pullup 1x10
2) Sumo Deadlift 105kg 1x2
3) Deadlift 105kg 1x2

SAT: REST
BOTH knees (MCL area) feel sore this morning... not sure what happened. Might have been one of those wrestling drills yesterday. Oh well.
Just keeping it active rest and see how I feel tomorrow. If it's not great it will be a long swim instead of a run. 
Daily Dose Lifts:
1) Pullup 2x10, 5m/set.
2) Bench Press 72.5kg 5x2, 1m/set.

SUN: REST
The knee is still being a bitch. So just gentle strolls (no E session)... and the daily lifts. 
Daily Dose Lifts:
1) BP 72.5kg 5x2, 1m/set
2) Sumo DL 105kg 1x2
3) DL 105kg 1x2

Summary: Great week of training both for weights and bjj. Pity about the random wonky knee leading to the missed Endurance session. Should be patched up by the time monday rolls around.

[godjira1]

27 Nov 2017 to 3 Dec 2017

MON: BJJ
lunchtime
1) Techniques: A. Collar Drag to climb backtake. Details: Post on hand after drag, not elbow. "open" the hooking knee to remove opponent's base. B. Butterfly Guard Jean Jacque sweep (10th planet style butterfly guard) to Omoplata - transit to Ronda armbar vs turtle if Omoplata fails
2) 4 x 6m rolls. Got a black belt for my first roll, then 2 >100kg blue belts. While I did well in general, took a chill pill for the last roll.
3) Daily Dose Lifts
Pullups 1 x 11
Sumo Deadlift 105kg 1x2
Deadlift 105kg 1x2

TUE: WEIGHTS
Lunchtime
1) Bench Press doubles up to 92.5kg. 1-2min/set. 
2) Trap Bar deadlifts (high handle). Doubles/Singles up to 157.5kg x2, 167.5kg x1. This feels like a rack pull tbh, so not sure how much it carries over to sumo and conv deadlift.... but not being a powerlifter I guess it doesn’t matter. 
3) OHP 50kg 3x2, 1m/set. 
4) Front Squat 75kg 3x2, 1m/set. 
I think tomorrow needs to be a rest day.

WED: REST

THU: BJJ
am
Daily Dose lifts:
Chin Ups 1 x 11
Front Squats 5 x 2 75kg, 1m/set
OHP 5 x 2 50kg, 1m/set. 
Lunchtime
BJJ. Techniques were revision of those on Monday. 4x6 rolls, first 3 were intense.

FRI: NoGI
lunchtime
1) NoGI. Backtakes vs turtle with inside wrist control. Seatbelt control w/o hooks. 
2) 4x6m rolls. Not one of my better rolling days, to put it lightly. Got smashed in 1, struggled in the rest vs people I normally do well against. 
3) Daily Dose Lifts:
chinups 1 x 10. 
OHP 50kg 3x2, 1m/set
Squats 100kg 3x2, 1m/set.

SAT: REST

SUN: REST
Argh. Down with a sore throat/cold/cough bug (wife calls it Manflu) so just lazing around. Was a good week up until I wole up this morning!

Summary: Overall a reasonably good week. But a bug hit me at the end and it looks like I will try to put big amounts of zinc in me to try fix it.

[godjira1]

4 Dec to 10 Dec 2017

MON: REST
Gonna be out for a few more days I reckon from any full blown exercise. Kept on my feet and managed >12.5k steps. 
am
Daily Dose Lifts (mini version)
1) OHP: empty bar up to 50kg with doubles. 
2) Squat: 50kg up to 100kg with doubles.

TUE: WEIGHTS
lunchtime
1) OHP. Doubles up to 65kg x 2 (this is a PR!). 
2) Low Handle Trap Bar Deadlift. Doubles up to 140kg x 2. I don’t like the way the trap bar feels at the top with the low handles... I reckon I will stick to the high handle or the good ol’ oly bar. 
3) 10m sprints x 8-10 (?). Lost count actually.

WED: ENDURANCE & POWER
am
1) Skipping, thai rope. 5 x 5m on/2m rest. 
2) Chin Ups 2 x 10, 4m/set.
evening
1) Power Clean & Jerks singles up to 65kg. I am crap at oly lifting obviously but it is a fun thing to do once in a while.

THU: WEIGHTS
am
1) BP doubles up to 85kg, singles 90kg and 92.5kg. 2m/set. 
2) SQ doubles up to 117.5kg. 2m/set. 
My back squats suck, no groove whatsoever. It’s been a while so keep going. 

FRI: WEIGHTS
am
1) BP x3 up to 87.5kg, 2m/set.
2) SQ x3 up to 112.5kg. 2m/set.
Squats seem better today already!

SAT: REST

SUN: ENDURANCE 
am
30min relaxed slow run. Approx 4.4k. I wasn’t joking when I said slow...

Summary: Not a bad week considering I was nursing a cough and blocked sinuses all week. 90% recovered.

[godjira1]

11 To 17 Dec 2017

MON: BJJ
lunchtime
1) Techniques: over-under pass. Details (keep hips flat, tripod with tippy toes, hide the near side arm, high with the underhook). Reactions to kimura attempts or half guard lock. 
2) Specific training starting in over/under situation. I was v comfortable in this...well it’s my move. 
3) 2 x 7m rolls. Was super sharp today so v happy about that.

evening
1) 25min slow jog barefoot. Hmmm, got to ease into this a little, ain't no hobbit.

TUE: WEIGHTS
lunchtime
1) OHP doubles up to 60kg. Failed on a 67.5kg single. 2min/set.
2) Trap Bar DL (high handle) doubles up to 160kg. 2min/set.

WED: BJJ and ENDURANCE 
lunchtime
1) BJJ. Some cool techniques: canto choke from cross-side and a near side kimura. Not so much rolling today though. 
2) 5km treadmill at 10kph. Fairly easy run. Try 10.2kph next.

THU: WEIGHTS
evening
1) Squats x5 up to 112.5kg, 2m/set. 
2) Bench Press x5 up to 85kg, 2-3m/set.

FRI: NOGI
lunchtime
1) First half of class was all king of the hill stuff. Guarder vs Passer, Cross-side vs bottom. 2nd half was 4 x 6m rolls. Did ok, got in a few funky subs (near side kimura and nogi canto choke). Over-under pass was kinda crap today though... tippy toes!

SAT: REST
But squeezed in 2 sets of 12 chinups. 

SUN: ENDURANCE 
1) 2 x 2.4km (1.5mile) runs at 90pct effort, 5m apart. 11:44 (148bpm), 11:25 (160bpm). Not great but keep plugging. 
2) BP doubles up to 90kg. The 90kg went up easy! Happy with this.

Summary: Very good week of training. Next week aiming to hit BP for 90kg x3 and Trap bar deadlift for 150kg x3 (this sounds easy actually) then I will move training maxes up.

[godjira1]

18 to 24 December 2017

MON: BJJ
lunchtime
1) Deep half sweeps. A: basic lapel trap to double under pass. B: variation of waiter sweep with pant grab instead of waiter hook, shin insert and a foot on his knee ala spider guard style. This worked really well for me. 
2) 4 x 6m rolls. Very sharp today from both the top and bottom.

TUE: WEIGHTS & LIGHT ENDURANCE
lunchtime
1) 350 calorie AirDyne Ride. Relaxed. 29:17, 115bpm. I suspect the Fitbit Surge is pretty crap with HR monitoring for things like the Airdyne actually.
2) OHP x3 up to 60kg, 2m/set. I just need to nail 57.5kg x5 to get to move TM up.
3) Push Press x2 for 67.5kg. Well because the bar was loaded up to here...
4) Trap Bar DL (High Handles) x3 up to 150kg, 2m/set. Nail 142.5kg x5 to move TM up.

WED: BJJ
lunchtime
1) Randori Session. 7x7m rolls, first 6 were absolute killers. Need a rest day!!!

THU: NoGI
lunchtime
1) foolish. I thought of doing some techniques at a 10th planet class. Turned out to be a solid hour of rolling. Had 6x7m rolls, some of them were really tough!!! So much for recovery. Tomorrow it is.

FRI: REST

SAT: WEIGHTS
evening
1) BP x5 up to 80kg, 2m/set. 
2) SQ x5 up to 105kg, 2m/set. 
Good tonic training.

SUN: WEIGHTS & CONDITIONING 
am
1) SQ 3x5 at 97.5kg. 2m/set. 
2) BP x3 up to 90kg. 2-3m/set. The 3rd rep on 90kg went up with a real griiiind... but up it went. I gotta say, it feels harder than the 85kgx5 that is supposedly my PR. Nonetheless, move up TM to 102.5kg. 
3) 30 EMOM of 5x mix of ball slam/twist toss/upward wall toss with 18kg slam ball. It’s 150 ball tosses in total. Not easy but not hard either. Reckon can add more reps next time. 
4) 10mins walk with 18kg slam ball. 

Summary: Good week of training!