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.