TRGLOG W45/2021 Deload

=w45/1 NOV start, DELOAD=

MON: STR + BJJ

0900: STR <45min>

FS 2x5 60, 70, 75kg

1KBP 5x10/10 20kg

2hS 13x7 32kg EMOM

1815: BJJ <45min>

Food: Monk Fast

TUE: E + E lite

0730: E <45min>

1.6km time trial: 6:13, all time best possibly. Sandwiched with 2x1.6k warmup/cooldown. 

1800: E lite <40min>

6k z1 RW. 6:39/k, 126bpm ahr. 

WED: STR

0900: STR UPPER <30min>

BP 2x5 60, 67.5, 75kg

Pullups total 30 in 4:25

THU: E lite

0900: E lite <70min>

10k z1 run walk. 6:29/km, 129bpm ahr. 

EtOH: 6 units

FRI: STR

1000: STR <30min>

TBDL 5x125, 3x145, 4x165, 10x115kg. 

Core work

EtOH: 3 units

SAT: MOBILITY + BJJ

1000: Yoga <1h>

1315: BJJ <1h>

Nogi today. 

SUN: REST

Training hours: 5h 40m (128 relative effort on Strava)

EtOH: 9units

Fasting: 1x36h. 

SUMMARY: Good week of training. Made a personal best of 6:13 in the mile at the age of 43! Then de-loaded most of the week on E work.