TRGLOG W49/2021, 2.4k W1/12 Base 1

=w49/21, 29 NOV start, 2.4k W1/12: Base 1=

Was thinking about training for BJJ European Championship in Feb22 but with the uncertainties in travel and such like, I thought I didn’t want to train for 10 weeks for a BJJ comp and not even be able to board the plane. Decided to sign up for a Masters track meet (1 mile race) in January and work towards a peak 2.4km instead.


MON: E lite + STR
1600: STR
1KB Row 8/8 @ 24, 24, 28, 28, 32, 36, 40kg.
Remarks: Golfer’s elbow is back, pullups off menu again. Need some bicep/wrist curls to rehab this.
1900: E lite
7k z1-2 run. 6:33/km, 131bpm ahr.
Food: OMAD


TUE: STR + E Lite
0800: Speed.
8x100r 19-21s (did 21, 20, 20, 21, 21, 21, 20, 19s), 150w. 1.6k warmup, 1k cooldown.
1100: STR
BP 3x62.5, 72.5, 6x82.5, 3/5x75kg.
Core work.

WED: E lite
1800: E lite
5k z2 run. 5:50/km, 141bpm ahr.
EtOH: 2 units


THU: STR + E
0900: STR
FS 3x62.5, 72.5, 82.5kg
SQ 3x82.5, 102.5, 112.5kg.
1800: E
2x1.2k tempo run, 2min rest. Did 4:54/km, 4:42/km. In the ballpark.


FRI: STR + E
1100: STR
SQ 8x20, 40, 60. 5x80, 100. 1x120kg.
RDL 3x10 40kg.
Core Work

1800: E
13k z2 run walk with 0.5k fast finish. 6:04/km, 144bpm ahr.

SAT: YOGA + BJJ
0930: Yoga
1200: BJJ
Some half butterguard attacks. This is my preferred HG variation. Had 2 hard rolls then I needed to scoot off.
EtoH: 2 units

SUN: REST
EtOH: 1 unit

Training hours: 7h 20m (181 RE Strava)
EtOH: 5 units
Fasting: 1xOMAD.

SUMMARY: Somehow my golfer’s elbow flared up with the first very set of pull-ups for the week. Oh well, I know the drill, rest then rehab to build up again. Otherwise pretty good week of training.