TRGLOG - W39/2021

=w39/20 sep start, str=
MON: STR + E lite
0900: STR <45min>
BP 5x70, 80, 80, 92.5. 3x95kg.
PU 1x10/12
Core work
2 x 4min Tabata Style Finisher with BW lower body ex.
1700: E <1h>
E: Q Stadium. 10k z2 run. 6:03min/k 142 ahr.
Remarks: Weights felt heavy today, prob due for a reset soon. Endurance session felt pretty good though.

TUE: STR + E lite
0900: STR <30min>
1KBP 1x1/2/3/4/5, 1x3/4/5 24kg.
Landmine row +30kg 1x32
SL DL BW 1x30/30
1x4min Tabata Finisher BW lower body
1700: E <30min>
C-Stadium. 4x250m ~51sec per repeat (1.5 min rest).

WED: E
1730: E <1h>
LT test (162 bpm, 5:19k/min pace) & recovery jog around 30min. Improved by 9sec/min vs my last LT test in Jun21.
GTG: ~25 pullups total.
Remarks: Failed to book BJJ today. O well.

THU: REST
GTG: ~23 pullups total.
Alcohol: 8 units. Ouch. Too old for this.

FRI: STR + RECOVERY
0900: STR <45min>
BP 3x75,85,97.5, 5x80/85kg.
TBDL 3x115, 155, 162.5, 162.5kg.
Core work. 3:15 plank.
1700: RECOVERY
45min z1 recovery jog 7:27min/k 127ahr.

SAT: MOBILITY + E
1000: Yoga <1h>
1200: E <2h>
10k ruck 10kg 10:26min/k pace. Took a 10min break in the middle. Been awhile, felt much harder than I expected.
GTG: ~31 pullups total
Alcohol: 2 units

SUN: RECOVERY
0700: RECOVERY
60min z1 recovery jog 6:45min/k 126ahr (it's a lot easier when you are not hungover)

~Trg hours: approx 8h
~Alcohol: 10 units
~GTG: 101 pullups this week

SUMMARY:
Quick thoughts about LT pace/hr. In JUL21 I ran a 5k at 4:54min/k @167ahr. My threshold HR/pace test in JUN21 was 5:28min/k @162ahr. Now that I shaved 9sec/k off my LT pace I wonder if my 5k will move up by the same? Less? How much less? Purely academic as I have no inclination to go max out on a 5k anytime soon (I think).

In other news, no BJJ for a month as we go into lockdown again. FML.

TRGLOG W38/2021

=w38/13 sep start, str=
MON: STR + E lite
0900: STR <45m>
BP 1x105kg
WPU +6kg 5xEMOM 44333
PU 5xEMOM 55544
Core work
2 x 4min Tabata Style Finisher with BW lower body ex.
1700: E lite <45m>
E: 2x2.4km z2 jog, 7min rest. R1: 6:04min/k, 141ahr. R2: 6:01min/k, 142ahr.

TUE: STR + E lite
0900: STR <30min>
1KBP 1x1/2/3/4/5, 1x2/3/5 24kg.
Landmine row +30kg 1x30
SL DL BW 1x30/30
1x4min Tabata Finisher BW lower body
1700: E <30min>
C-Stadium. 5x200m ~40sec per repeat (1min rest).
Alcohol: 5units

WED: BJJ
1700: BJJ <1h>
Somehow it was 8min rounds from standup all the way, no guard pulling. I’m trashed.

THU: STR + E
0900: STR <40min>
BP 7x65, 75, 75, 85, 5x85kg
TBDL 5x115, 5/3/2x155kg
Core work. 3min plank.
1700: E <45min>
2x7min threshold runs with 2 min slow recovery jog in between. 4:46min/k and 4:54min/k respectively. Sandwiched with 10min warmup/cooldown jogs.
Remarks: Did not feel strong today for STR session, prob under-recovered from BJJ yesterday. Dropped volume a little. Felt pretty crap during the E session too. Need a light/rest day.
Alcohol: 8 units

FRI:  RECOVERY
1800: E lite <30min>
4k walk/jog z1 7:17m/k, 128ahr. Felt good.

SAT: BJJ + STR
1200: BJJ <1.5h>
Lots of hard rolling. Overall I was happy with my form today but some stuff to work on while passing guard.
1700: STR <15min>
SQ 1x10, 8x5 72.5kg

SUN: REST

~Trg hours: ~7h
~Alcohol: 13 units. Still too much.

I seem to have settled into something that works in terms of eliciting improvements and yet not take away my energy from life.
2 STR sessions done 5/3/1 style, hitting a press, sq, hinge, pullup. Because I am hitting each lift only once a week, I can crank up the volume.
1 ACC session fluff and buff, BW + Kettlebells (optional, usually if I can’t get in 2 BJJ)
2 E sessions, nothing too heavy.
2 BJJ sessions (seems to be 1 that I can book reliably, the other 1 is a crap shoot)
1 Yoga session
So about 7 training sessions into 5 days seems to be sweet spot.

Also, I have been evaluating my stats and I feel that I am generally reached my strength goals but a bit off my endurance ones. I will run out the current strength cycles until I plateau then I will work hard at getting to the E stds I want.

TRGLOG W37/2021

 =W37/2021 = 6 SEP start. STR=

MON: STR + E lite
0900: STR <50min>
BP 5x80, 90, 90. 10x80kg.
WPU +6kg 5xEMOM 32322
PU 5xEMOM 53333
Core work
1 x 4min Tabata Style BW Side to Side Sumo Squats
1800: E lite. <40min>
RV PCN. 5k jog 6:21min/k, 136ahr.
ALCOHOL: 2 units
Remarks: Pullups I went less reps today as my callus wasn’t 100% healed.

TUE: STR + E lite
0900: STR <40min>
SQ 2x125kg. Intensity deload.
OHP 3x45, 50, 57.5, 57.5, 50kg.
BW Lunges 50/50
1 min max bent row +30kg (30)
SL Deadlift BW 30/30
1.5 min boat pose
1700: E <20min>
UP PCN. 5x200m ~40sec per repeat (1min rest).
ALCOHOL: 1 unit
Remarks: OK I need to learn - BB back squats and BB OHP cause my left shoulder to ache, not in a good way. I am going to switch to Zerchers & KB Press since we are due for a new block anyway.

WED: BJJ
1700: BJJ <1h>
Some chill rolls and reverse X techniques.
ALCOHOL: 6 units!

THU: STR
0900: STR <1h>
BP 3x80, 87.5, 95, 95. 5x87.5kg.
TBDL 7x115, 135, 145, 145kg.
KBP 1x1/2/3/4/5 ladder 24kg
Core work
1700: E <40min>
33min jog 6:14min/k, 137ahr.
ALCOHOL: 6 units

FRI:  REST

SAT: Yoga + STR
1000: Yoga <1h>
1300: STR <20min>
ZSq 5x5 80kg

SUN: E
1800: E <45min>
7x10sec sprints, lots of rest and jogging around it. Great training session.

SUMMARY:
~7h of training
~ 13 units of alcohol, a bit much this week due to some gatherings.
Proving to be difficult to book BJJ sessions due to limits on number of pax per session. Next week looks like a single bjj session as well at this point.

TRGLOG W36/2021

=W36/30 AUG start. STR=

MON: STR + E lite

0900: STR <1h>

SQ 6x82.5, 95, 107.5, 107.5, 107.5kg. 

BP 3x82.5, 92.5, 92.5, 1x102.5, 6x82.5kg

WPU +6kg 5xEMOM 43333

PU 5xEMOM 55444

BW Sq Accessory 6x20

Core work

1800: E lite. <40min>

UP PCN. 2x2.4k z2 jog 5min apart. 1) 5:51min/k, 138ahr. 2) 6:18min/k, 141ahr. 

TUE: STR + E lite

0900: STR <30min>

OHP 8x35, 42.5, 47.5, 47.5, 42.5kg

BW Lunges 50/50

1 min max bent row 35kg: 32

1 min boat pose

1700: E lite <45min>

MR Reservoir. 4k + 2k Run/Walk. 4k: 6:12min/k, 141ahr. 2k: 6:21min/k, 142ahr. Very warm. 

WED: E lite

1700: E lite <30min>

4k 1min/1min R/W. 7:17min/k, 129ahr. Wearing cross-trainers today but seemed ok. 

THU: STR 

0900: STR <1h>

BP 8x62.5, 70, 72.5, 85. 5x85kg. Today was 10rpe on the last rep of 8x85kg. 

TBDL 3x145, 157.5. 2x175kg (new PR!)

Core work

Summary: New all time PR on Trapbar Deadlift with a double at 175kg. Unplanned, but I paid for it with a torn callus. Ouch. Worth it I guess. 

FRI:  REST

SAT: Yoga + STR + E

1000: Yoga <1h>

1300: STR <40min>

OHP 5x40, 47.5, 52.5, 52.5, 47.5kg

SQ 3x95, 115, 115, 115kg

1500: E lite <30min>

30min chill pool swim

SUN: REST

~6h of training total

SUMMARY: I failed to book BJJ this week and was waitlisted in vain. Oh well. I shall try to do better for next week. Made a new 2RM and all time PR on TrapBar Deadlift at 2x175kg. Did tear a callus though (been slacking off on hand care, my wife told me I deserved the pain).