A week of rest is the plan, enjoying some extra sleep.
8 Likes
Randomness
10.06.2024 (7.00am fasted session)
Mobility/warmup
Box jumps x 5
Squats
Ankle mobility work, hip aeroplanes
16kg KB goblet 3 x 10second holds
.
Bar x 10
40kg x 8
60 x 5
80 x 3, 3, 3 - belt on
Bulgarians (L/R)
12.5kg DB x 10, 10, 10
-resting HR60
-toughest part is getting out of bed! Short simple session. Most aches and pains are gone which is nice.
-a few sessions of basketball with junior this week, but not much else movement wise in the week gone.
11 Likes
Randomness (gym)
11.06.2024 (6.00am fasted session)
Mobility, warmup
10kg Ball slams x 8, 8
60sec hang
OHP
bar x 10
30kg x 8
40 x 5
50 x 5, 5, 5 (push presses)
40 x 5
-ss-
Pullups/chinups x 3, 5, 3, 5, 3
Dips
BW x 10, 10, 12
CT’s shoulder circuits:
Superset 3 - Shoulder circlues/scott press/press
Superset 4 - DB lateral complex
x3 sets of each, 90sec rest between
-glutes doms post those bulgarians yest…!
10 Likes
randomness (BJJ)
12.06.2024 (6am morning session)
BJJ 1hr, training (all levels class).
Not too rusty considering I’d taken a week off. Working technique, today bottom guard transitions to getting to back or sweeping to setup for armbars/triangles. Good small class, plenty of pointers received.
Single roll after, lasted till almost the end then copped a triangle high up around my jaw… fk me, was sore to eat breakfast just now. That worked the jaw muscles.
Great discussion after around relaxation methods/wind down time. Also a solid pointer on ‘deloading’ for BJJ similar to weight training. Makes sense but I had not been employing such techniques when it came to bjj, just keep attening as many sesisons per week as possible. More learnings, and include a deload on bjj too.
9 Likes
Randomness (gym)
13.06.2024 (6.00am fasted session)
Conditioning
25mins 20sec work emom
20kg KB swings x 15-20
-ss-
Skip rope
Conditioning
Airdyne
2mins on, 1 off x 3 rounds (80cals)
-resting HR58 (reset the fitbit as it was draining charge quickly - suspect the recent hr results were wrong given today’s reading)
8 Likes
Rest day - sleep is of poor quality lately.
4 Likes
Sorry to hear about the sleep. Hope it’s temporary …
How long have you been skipping rope? I’ve always thought it would be a great addition to my conditioning, but the early days are SO humbling …
1 Like
Work stressors the main culprit I suspect mate, trouble switching the brain off… cue 3am wakeups. bah!
Rope skipping - it comes and goes. I tend to just hit the air dyne if it’s available. If not available, then some rope skipping gets added in instead. Sometimes added on after air dyne. Found yesterday that I was getting a stitch on the LHS rear rib zone from 70% onwards on the emom skip rope. Out of practice/conditioning symptom I’m sure.
And of course the nicer (lighter) speed skip ropes are now all gone/broken at the gym, so it’s back to a heavier/thicker plastic skip rope which I’m not a fan of. But like all things conditioning, the toughest part is getting out of bed to do it. But get to the gym and get started, and it’s all good, and I feel better for it once it’s done.
2 Likes
3 to 5… randomness (gym)
15.06.2024 (5.45am fasted session)
Mobility, warmup
24kg KB Swings x 10
Lat engagement band work x 10
Vertical jumps x 5
Hex Deadlifts
bar x 10
60kg x 5
80 x 5
100 x 5, 5, 5 -belt on
Bench
40kg x 8
60 x 5, 5, 5
-ss-
Seated cable rows
+40kg x 12
+50 x 12
+70 x 7, 7, 7
External rotation work - cables 4 x10r (L/R)
-resting HR59
-flexed and anabolic bathroom lighting makes a difference compared to relaxed transformation pics…
12 Likes
I have learned that skipping rope is excellent and very efficient. I also agree, the rope used has to be “the right rope”. I have a leather rope I hold dear to my heart. My other is a Life Line USA beaded rope. I have also grown fond of it. So I think I know how you feel. You find a certain rope, and that is the rope.
2 Likes
Looking good, mate!
3 Likes
Randomness (gym)
16.06.2024 (7.00am fasted session)
Conditioning
Airdyne
20 cals x 5 rounds
-ss-
20kg KB swings x 15 x 5 rounds
(done in 13.45min ish?)
Abs - weighted to +45kg
4 x 10-12r
-might need to invest in my own rope @Friedrich appreciate the drop in!
-thanks @SvenG great to have you pop in!
10 Likes
Randomness
17.06.2024 (5.45am fasted session)
Mobility/warmup
Box jumps x 5
Squats
Ankle mobility work/hip aeroplanes
16kg KB goblet 3 x 10second holds
.
Bar x 10
40kg x 8
60 x 5
80 x 5, 5, 5 - belt on
Bulgarians
+12.5kg DB x 10, 10, 10 (L/R)
Seated leg curls
+40kg x 12, 12, 12
Dreadmill
20mins low incline
-good weekend, got in over 22k steps over the 2 days mainly at home cleaning up the shed etc.
11 Likes
Randomness (gym)
18.06.2024 (6.00am fasted session)
Mobility, warmup
10kg Ball slams x 10, 10
BPA’s x 20
60sec hang
OHP
bar x 8
30kg x 5
40 x 5, 5, 5, 5, 5
-ss-
Pullups/chinups x 3, 5, 3, 5, 3, 3, 3
Rear delts
10kg DB’s x 15, 13, 10+5rp
Dreadmill
25mins SSC HR130 ave
-Andy Galpin dropped a new podcast via Huberman’s channel, worth a listen. Looking forward to his next installment.
-resting HR60 (was 61 yest) - the joy of balancing all of lifes demands. Family, Work, Lift, Rest etc…
10 Likes
randomness (BJJ)
19.06.2024 (6am morning session)
BJJ 1hr, training (all levels class).
Missed last nights session but got in the early one today. Very rusty. Working pushing away the arm and transitioning to side/read holds then breaking down the movements getting opponent to the ground and taking the back.
Rolled twice at the end, good first roll where I was outsized slightly but better skills. Didn’t nail any submissions but got close a few times. Easily won it if on points re side control, taking back etc. Second roll good too - avoided his favoured leg triangle but tapped a few times to a far stronger and taller opponent.
8 Likes
randomness (BJJ)
19.06.2024 (6pm evening session)
BJJ 1hr, training (leg locks class).
Finally made it to my first ‘leg locks’ class. All levels, and only leg lock work.
Mainly working technique on escape from the leg lock. Later on worked from single leg x into x guard (?).
Interesting times rolling at the end (3x rolls) looking for just leg locks given my limited range (i.e. just an angle lock).
8 Likes
Randomness (gym)
20.06.2024 (6.00am fasted session)
Conditioning
10mins 20sec work emom
20kg KB swings x 15
-ss-
Skip rope
Foam rolling, stretching
Dreadmill
15mins cruise
-Super light bit of movement early then recovery low stress work to round out the session.
10 Likes
randomness (BJJ)
21.06.2024 (6am morning session)
BJJ 1hr, training (all levels class).
Only 3 of us this morning on a Friday. Collar escapes then a roll and more learnings. Lasted longer again today before submitting a few times. Would be nice to get some time vs other beginners alas I struggle to get to those sessions. Still all good, no niggles and just a few bruises/sore spots. That’s a win after 3x sessions this week.
10 Likes
3 to 5… randomness (gym)
24.06.2024 (6.00am fasted session)
Mobility, warmup
24kg KB Swings x 10
Lat engagement band work x 10
Plyo pushups x 8
Bench
40kg x 8
60 x 5, 5, 5, 5
-ss-
Seated rows
+40kg x 12
+60 x 8, 8, 8
Vertical jumps x 5
Hex Deadlifts
bar x 10
60kg x 5
80 x 5
100 x 5, 5, 5, 5 -belt on
RDL’s
27.5kg DB’s x 8, 8, 8
-ss-
DB Rows
27.5kg DB’s x 6, 8, 8
-resting HR61
-plenty of ‘yardio’ over the weekend, over 10k steps each day. Also moved a tonne of firewood on sunday
10 Likes
Good stuff. When you say resting HR, is that your general resting HR or do you use it as a measure for when to do the next set?
1 Like