TRGLOG W30/2021

=W30/21. 19jul start. E. =

MON: STR + E

1200: STR <30min>

BP 1x5,10@62.5, 2x5@72.5, 10@80

Pullup 10xEMOM 5/4/3/2/2, 5/4/3/2/1

1700: E <2h 45min>

21k jog ultra style. 2:36:40. 132ahr.

REMARKS: Cardio itself was not really taxed during the half marathon but idiotic decision to take a NEW pair of shoes for this.

TUE: REST

WED:  STR

0900: STR <15min>

SQ 1x3,8@85, 2x3@95, 8@107.5

THU: STR

0900: STR  <30min>

BP 3@67.5, 75, 8@85, 8/10@67.5kg

Pullups 10xEMOM 5/4/3/2/2, 5/4/3/2/2

Core work

FRI:  STR + E

0900: Jump rope <45min>

20x90s/30s on/off.

1200: STR <45min>

RDL 10x15 40kg, 3x10 50kg

KBP 24kg 1x5/4/3/2/1 ladder.

FS sorta max. 1@107.5kg

REMARKS: All time 1RM for FS despite not training it v much at all this year. Lost a bit of tightness at the bottom of the max attempt but wasn’t a huge issue. I reckon I could have done 5kg more.

SAT: Yoga + STR

1200: Yoga <1h>

Private class. Ouch. Hamstrings are fried from my RDL session yesterday.

1700: STR <15min>

OHP 5@45, 3@50, 1@57.5kg. I did the bare min today.

SUN: REST

SUMMARY: I didn’t make this week so E centric as my right ankle & foot were a little off after Monday’s 21k. Did a bit more strength work. BJJ is off the menu again as the country clamps down on gym as covid cases rise again.

~6.5h of training this week. 

TRGLOG W29-2021

 =W29/21. 12jul start. E. =

MON: STR + E

1200: STR <30min>

BP 10/6@82.5, 2@92.5, 1@97.5.

Pullup 8xEMOM 5/4/3/2/1, 5/4/3.

1700: E <2h>

15k Jog/walk in torrential rain. 2h.

REMARKS: Bench Press felt kinda crap today even if 10x82.5kg is a new 10RM.

TUE: STR + E

0900: STR <30min>

SQ 5@20, 60, 80, 90, 100kg.

Pullup 8xEMOM 5/4/3/2/2, 5/4/3.

1700: E <30min>

5k Time Trial. 24:31, max effort. Trashed.

REMARKS: I was actually aching from the upper body session from the day prior. Reasonably happy with the 5k timing, my best in the last 2 years.

WED: E

0800: E mixed

Rustic island hike 8k and 2h mountain biking. Tired…

THU: STR

0900: STR <30min>

BP 1@105kg (new PR 1RM)

Pullups 10xEMOM 5/4/3/2/1, 5/4/3/2/1

REMARKS: BP new PR at 105kg!

FRI:  STR + BJJ

0900: STR <20min>

SQ 2x5@80, 90. 10@102.5kg.

1700: BJJ <1h>

NoGI. Randori.

REMARKS: In a week of high notes, I guess I was due for a come down. I was dogpoo today at BJJ, just was not in good form. I ate something a little off at lunch I think but still.

SAT: REST

SUN: REST

SUMMARY: Highlights - 5k 24:31 (best in 2 years), BP 1x105kg (all time 1RM PR). Lowlights - BJJ “brain” is going backwards. However not much can be done about that for the time being as the country goes into fit/starts over COVID.

~5.5h of training excluding Wed’s hike. 

TRGLOG W28-2021

 =W28/21. 5jul start. E. =

MON: STR + E

0900: STR <45min>

BP 11/7 x 80kg

Pullup 8xEMOM 5/4/3/2/1, 5/3/2. 

Light mat Pilates for core/legs

1700: E <90min>

13k jog. 1:28:09. 139ahr. 

TUE: STR

0900: STR <15min>

SQ 5@20, 60, 80, 80, 90kg. 

1700: STR <30min>

SQ 5@20, 60, 80, 90, 100kg (yes 2nd session of day)

KBS 32kg 10 x 10

WED - SUN: REST

Post vaccine jab - only light stretching/walking for 1 week as advised by the health authorities. 

SUMMARY: Took Pfizer jab 2 on Wed and was laid out a couple days with chills/joint aches and a very sore arm. Took the weekend easy as a precaution but ready to get back to work. 

TRGLOG W27/2021. Endurance.

MON: Heavy Day

0700: BJJ <1h>

Good session. Drills and rolls. 

1200: STR <45min>

BP 12/8 x77.5kg

Pullup 5/4/3/2/1

Pilates work for core

1930: E lite <40min>

5k jog. 31:32. 139ahr. Best MAF hr run this year I think. 

TUE: Endurance Day

1700: E <40min>

2x2.4km, 10min RI. 10:30, 12:10. Best 2.4k for the year. 

WED: ENDURANCE DAY

1930: E <70min>

10k jog. 400-500m run, 50-100m walk. 1:06:15, 134ahr. 

I have somehow got an infected cut on my finger (from Mon BJJ). Can’t grip stuff with my left hand yikes. So… course change, push on with more endurance work. 

THU: REST

FRI: LIGHT DAY

1230: STR + Mobility <30m>

SQ 5@20, 60, 70, 80, 90kg. 

Easy Core Work & Shoulder Mobility

1700: E lite <40min>

5k jog. Very chill effort. I forgot to start the timer, o well. 

SAT: E day

1700: E <60min>

8k jog. 500m/30sec run walk. 54:12, 136ahr. 

SUN: REST

SUMMARY: 

Lowlights: Laziness with taking care of a finger abrasion from bjj led to a (thankfully) mild infection. So latter half of week was all E work to let finger heal. 

Highlights: best 2.4k of the year at 10:30. Good enough for me! 

~6.5h of training this week