Hope all is well mate!
Where are the bjj sessions in that latest schedule?
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Wednesday nights is the beginner and advanced classes. They used to be one after the other, but now with the new larger space they are at the same time. Grrrr!
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SATURDAY
BW: 150.2 lbs
waist: 34"
Morning HR/HRV(R): 59 / 49 (10)
Friday steps: 11.1k
AM walk? Weighted
30+ minutes / Av HR (Max): 124 (153)
Box jump / BB back squat superset
5 rounds (60 second rests)
24" x 5
165 lbs x 5
Back a little sore after jumping back to 165 lbs after last week’s pullback. Should be fine. Glad to be back pushing it. Will stay here at 165 lbs for a few weeks.
BB SLDL / Abs cable crunch superset
5 rounds (60 second rests)
165 lbs x 5
30 lbs x 10
A heavy SLDL for me, but I’m fine with the extra weight as my technique with this movement is improving. As with the squats, I expect to be here for a little bit.
Biceps - unilateral cable curl
Left
32 1/2 lbs x 6
27 1/2 lbs x 8
Right
32 1/2 lbs x 4
27 1/2 lbs x 8
Triceps - unilateral cable pressdown
Left
27 1/2 lbs x 9
22 1/2 lbs x 12
Right
27 1/2 lbs 5
22 1/2 lbs x 9
Right shoulder issue continues to limit but not stop. Going to just work around it - in the gym and on the mat. Q3 right around the corner. Time to finish the year strong.
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TUESDAY
BW: 151.6 lbs
waist: 34 1/2"
Saturday steps: 11.8k
Sunday steps: 10.8k
Monday steps: 9.1k
AM walk? Weighted
30+ minutes / Av HR (Max): 115 (146)
Standing long jump / Conventional deadlift superset
5 rounds (60 second rests)
1.67m x 5
185 lbs x 5
Split squat / HLR superset
5 rounds (60 second rests)
45 lbs x 5
BW x 5
Triceps cable overhead extensions
57 1/2 lbs x 9 (!), 6 (!)
Biceps cable face-away curls
Left: 30 1/2 lbs x 6 (!), 27 1/2 lbs x 9
Right: 17 1/2 lbs x 9, 15 1/2 lbs x 9
Starting with Q4, I’m dropping the HR/HRV(R) metrics. I just don’t find them especially helpful and they add to my morning routine. Still tracking BP, which has actually been lower (120s/80s) than usual (130s/90s).
Shoulder flexion still limiting my ability to curl heavier on the right side.
My current standing long jump visualization strategy below.
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WEDNESDAY
BW: 151.6 lbs
waist: 34"
Tuesday steps: 12.8k
AM walk? Weighted
30+ minutes / Av HR (Max): 114 (144)
Zone 2 Cardio
Weighted incline treadmill walk
2 miles / 36:20 minutes / 263 calories
Average HR (Max): 128 (136)
BJJ training
45 minutes - Drills only
Back on the mat for the first time since mid-August. Seemed longer. But then again, I only trained twice in August before re-injuring my shoulder. Before August, I trained 3x in April before re-injuring my knee, 4x in March, 2x in February, and 6x in January.
Just drills today; I don’t trust my shoulder to handle any unexpected movement well. It actually popped a bit during drills, but nothing too crazy. The plan is to take it slow, focus on showing up consistently every Wednesday night, and not be in a hurry to resume Live Training. At the latest, I think I’ll be back to Live Training by the beginning of the new year. We’ll see.
All the same, it was great to see the guys and gals at Mako BJJ; I’m glad they didn’t forget who I was!
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THURSDAY
BW: 151.0 lbs
waist: 34"
Wednesday steps: 17.4k
AM walk? Weighted
30+ minutes / Av HR (Max): 120 (148)
Back (H) - CS plate-loaded row
150 lbs x 9 / 170 lbs x 7 (!)
Chest - Machine press, supinated grip
130 lbs x 9 (!), 6
Felt a little better than neutral grip, but not optimal. May switch back and forth.
Back (V) - Plate-loaded front pulldown
150 lbs x 9 / 170 lbs x 4 (!)
Hamstrings - Seated leg curl
130 lbs x 4, 110 lbs x 9 (!)
Didn’t feel like I had the squeeze this time out, and ended up dropping the weight back by about 20 pounds. Different machine. Who knows?
Quads - Seated leg extension
150 lbs x 9 (!) / 130 lbs x 9 (!)
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Where’s the ‘double like’ button! 
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Q4 2024 - Jiu-Jitsu
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5 x 20 minute rounds for 5 different looks in an hour? His math doesn’t math.
I like the idea tho. I spent 8ish months only playing guard. I’ve since switched to trying to pass, with an initial focus on body lock and tripod passing. I’m a big fan of having a plan for your training that isn’t just the coaches daily lesson.
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Yeah, I might chime in and ask him about that. No one mentioned it in the comments, oddly enough.
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SATURDAY
BW: 151.0 lbs
waist: 34"
Thursday steps: 11.0k
Friday steps: 7.6k
AM walk? Weighted
30+ min / Av HR (Max): 125 (158)
Box jump / BB back squat superset
5 rounds (60 second rests)
24" x 5
165 lbs x 5
First few sets felt a little heavy. Ok by the final two.
SLDL / Abs cable crunch superset
5 rounds (60 second rests)
165 lbs x 5 (w/straps)
30 lbs x 10
Used straps to help keep from shrugging the weight (a major bad habit with my deadlifting). Helps me think of my hands as hooks.
Biceps - Cable preacher curls
Left: 32 1/2 lbs x 6 (!), 27 1/2 lbs x 9
Right: 32 1/2 lbs x 5 (!), 27 1/2 lbs x 9 (!)
Triceps - Cable pressdowns
Left: 27 1/2 lbs x 9 (!), 9 (!)
Right: 27 1/2 lbs x 5 (!), 22 1/2 lbs x 8
Horseshoe Grill on deck for an early, post-training dinner. Will try and follow in the footsteps of one of my favorite forum carnivores …
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This does an even better job of showing the progress after 11 months of 5/3/1 Boring But Big. I think I was 155 lbs for some of the pressing. But the 330 lbs deadlift was at 150 lbs.
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TUESDAY
BW: 151.4 lbs
waist: 34"
Sunday steps: 8.3k
Monday steps: 6.9k
AM walk? Weighted
30+ min / Av HR (Max): 127 (152)
Time to get strong again.
Conventional deadlift
(warmups superset with standing long jumps 3 of 5)
145 lbs x 5 / 170 lbs x 5 / 190 lbs x 10
First time doing 5/3/1 in January 2018, I did 195 lbs x 10, so pretty much on track. Stopped at 10 here as my grip started to slip a bit.
DB split squat / Hanging leg raise superset
5 rounds / 60 seconds rest
45 lbs x 8 / BW x 8
Triceps - overhead extension
62 1/2 lbs x 5 (!)
52 1/2 lbs x 9 (!)
Biceps - drag curls
Left: 30 1/2 lbs x 8 (!), 6 (!)
Right: 17 1/2 lbs x 9, 9
Doing these unilaterally because of the flexion on my right shoulder is a little too painful.
Caught a video of Wendler talking about how guys over 50 should be wary of their volume, especially lower body volume. Felt some lower back soreness this morning after Saturday morning back squats, so I decided to take his advice and make some changes.
Goal is to get back to my best strength levels from 2018, at least in the squat and deadlift, by the end of 2025. W/re2 upper body, training without pain is the goal.
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Are we talking getting your 1RM maxes near 2018 numbers? Suggest plenty of 5-10r work in there prior and limit your 1rm testing to occasional only (5% or less of total sessions say?)
Those 2018 numbers are impressive imo > 0.9BW ohp, 2.0bw SQ, 2.2ish bw DL, 1.4bw Bench!
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Yes on all the above. I’m in no hurry. I won’t be doing Joker sets like I did back then. I want to walk to those old numbers, not run.
I was surprised at the numbers, as well. I had forgotten how much progress I’d made, newbie gains or not.
Now that I’ve got a good Zone 2 cardio routine going (180 minutes a week with my weighted morning walks), I’ve got the room to do pure(r) strength training, at least for the lower body.
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WEDNESDAY
BW: 150.8 lbs
waist: 34"
Tuesday steps: 10.2k
AM walk? Weighted
30 min / Av HR (Max): 127 (154)
The goal with the weekday morning walk is to complete the distance in under 30 minutes. That, plus the weight, helps ensure the walk is a solid Zone 2.
Conditioning
Weighted incline treadmill walk
30 minutes / 1.65 miles / 217 calories
Av HR (Max): 125 (134)
Had to cut the walk a little short (2 miles is the goal) because I was running late for jiu-jitsu.
Jiu-jitsu training
45 minutes - drills only
Worked on some interesting shoulder locks from bottom side control (!). Introduced to these last week, I was grateful for a second bite at the apple this week.
Still no Live Training. Hard to sit on the sidelines and watch. Thinking about moving up that return-to-live-training date from Jan 1 to Dec 1. I will have had the MRI and 9 or 10 PT sessions by then, so hopefully I’ll have an idea of what I’m working with.
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Could an injury that prevents me from doing jiu-jitsu actually end up increasing the amount of jiu-jitsu I do?
I’m also thinking that, since I’m not Live Training, this might be a great time to work on my no-gi game by taking the early no-gi classes on Tuesday and Thursday and just sitting out the sparring - as I’m doing for the Wednesday late class. Would be pretty ironic to notch more training hours this year injured than when healthy!
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yes yes and yes sir.
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That’s not a question, go drill!
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