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stubbed my right big toe so badly last night that the nail bed filled with blood and started leaking. went to the podiatrist today, she removed the nail to make sure there wasn't a serious cut under there that could have gotten infected. turns out no cut, the blood was coming from the base of the nail. still, pretty freaking gross. so yeah, no running yesterday or today. she did say i could go back to it tomorrow but let's see how the toe feels.

right now it just feels like it isn't there, because of the novocaine.

Fuck! That's seriously the stuff nightmares are made of.

Interesting notes for my future reference-

Higher cals = clearer skin (so far). Odd since I have had more protein powder, bread and pasta which are usually culprits. What if I have been chronically underfeeding myself for the last 15 years. May be a reality.
Higher cals = absence of elbow pain. Pain is almost completely gone with no additional work on my end. Weird. It's still there occasionally and will be tested after some pull ups this arvo but it's noticeably better.
Higher cals = no shift in weight. Workouts have been easy so far and the intensity and volume will rachet up in the coming weeks and months. Play the long game and look to your performance for indicators rather than daily body comp changes.

Strength and BJJ- I am most likely strong enough (stronger than most) to compete at local amateur BJJ tournaments. If I can lkeep whatever strength I have and add good cardio that will be a huge difference. Most guys training BJJ don't actually do the gym let alone do extra cardio on top of rolling/sparring. Revisit in a few months when cardio has increased to see.

26/04/2021

A:
Warm-up
90/90 Breathing - 2 Sets of 15 to 20 Breaths
Video Link: https://www.youtube.com/watch?v=yK76EjaSuYk

2 Sets:
10 Deadbugs per Side @2121 Tempo
15 Glute Bridge @11X3 Tempo
10 Bird Dogs per Side @1112 Tempo
10 Goblet Squats @2221 Tempo
10 Light Dumbbell Cuban Press @1111 Tempo
Rest as needed throughout

B: Squat
5 x 5 Back Squat
@ 50% of 1 rep max back squat
Resting 4 minutes between sets

C: Prep
5 Minute EMOM: 1 Snatch Pull + 1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Snatch
All done with Bar only

D: Olympic Lifting
Build to a single in the squat snatch
Stop once you get to 70% of your 1 rep max.

bar x 1, 25 x 2, 30 x 1, 35 x 1

E: Prep
5 Minute EMOM: 1 Hang Power Clean + 1 Front Squat + 1 Hang Clean + 1 Push Press + 1 Split Jerk
All done with empty bar

F:Olympic Lifting
Build to a single in the squat clean and split jerk
Stop once you get to 65% of your 1 rep max.

30 x 2, 40 x 1, 50 x 1

G: Cool Down
90 Second Banded Quad Stretch per Side
90 Second Banded Hamstring Stretch per Side
2 Minute Puppy Dog Pose
20 Scorpion Stretch per Side @1112 Tempo


27/04/2021

A:
Warm-up

3 Sets:
10 Banded Overhead Press @1112 Tempo
10 Banded W’s @1112 Tempo
10 Banded Good Mornings @2121 Tempo


3-5 Sets:
10 Calorie Row
2 Pike Push-ups
Rest Walk 30 Seconds Between Sets

 
B:
Handstand Push-up Condensing Cycle (can't do handstand push ups so did pike push ups)

3 Sets:
40 Calorie Row
6.6 Pike Push-up

As Many Reps As Possible Pike Push-ups in 60 seconds

Rest 3 minutes

Notes: Timer starts off of 2nd 6th rep.

C:
Handstand Push-up Accessory lightweight pressing

3 x 20 Lightweight overhead presses 2 dumbbells

Rest 90 seconds

D:
Stretch

Pec stretch x 1 min/side
Lat stretch x 1 min/side
Standing Pike x 1 min
Couch Stretch x 1 min/side

2021-04-23

night before a 5k race, got a little drunk ! lol.



2021-04-24

morning:

won a 5k race! slow/rough trail (mushy sand etc)

20:10 !

http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=395

some local beasts from way back happy to see me "back" -> "You're back."

haha.

cool.

goal is to take it ez tho and stay healthy. not gonna train crazy hard. will get in a bunch of light runs but, not going to approach it like i did last time. need to find another race.. ;f



afternoon/evening:
- ALOT of farming

Congrats mate!!! Well done 

20/04/2021

Rest Day

Did some minor stretching but nothing else. Upper back and neck sore AF from hapkido

21/04/2021

Warm Up
2 mins sled

Squats-
bar x 10, 60 x 5, 80 x 3, 100 x 5, 110 x 3, 130 x 1 (belt and sleeves)

Deadlift-
bar x 10, 60 x 5, 80 x 5, 100 x 3, 120 x 2, 140 x 1, 155 x 1, 165 x 1 (belted last three sets)

Clean & Push Press
60 x 2, 2, 2   

Farmers Walks x 6

Done.

Body felt good after this session but still pretty sore overall. Will make Friday a really light day as I'll be training Hap Thursday night and Jits on Saturday. Meant to have a Jits session tonight too but working so can't make it this week. May need to rethink the number of lifting sessions. 2 may be more appropriate if I'm training martial arts 4 times a week. I still need to get conditioning and flexibility sessions in on top of this. I like the 4/7/7 rep scheme for squats so may do that one day with RDLs and split squats and deadlifts the next. Maybe bench and OHP on these days too. I can get plenty of other volume work in the conditioning sessions. Might be a good way to go. Will ride the rest of this week out and see how I feel. 

17/04/2021

90 mins BJJ. Great session. Half an hour at the end was pure rolling. I'm fairly new to this but was toast at the end. Complete toast. Arms were painted on. Learnt a few new chokes and arm bar finishes though which was cool.

Did realise though that I need to be much, much fitter. Some of that will come with more rolling but I need to put in some time in the gym too.

18/04/2021

Hilarious how I said last week not to change what I'm doing cause I'm feeling so good. That lasted till I saw the next evolution of the program I was on. It's full on (lifting, jumping and sprinting) and I'm a little concerned about my current lifestyle getting in the way. I'm back to training martial arts 3-4 times a week and I'm worried that the overall volume will just be too much. The other part is I need to do more flexibility training. There's an element int he current training but not enough for what I want. Still want to capitalize on the recent volume of squatting so was looking at something that would still incorporate that and allow a day in between each session for some cardio/HIT and stretching. Stumbled across Toddday's program that he put together for me 5 or 6 years ago now. I remember really enjoying it and decided to do that with some ATG style changes. It's three days of lifting plus jumping and track work. I will nix the jumping for cardio and stretching and keep 1 day of track work in. Really looking forward to this. Will run for 4-6 weeks then deload and see where I'm at.

Another thing. I was listening to a podcast with Brian McKenzie on it. Most of my breathing is nasal only but I don't

19/04/2021 

6am training
BW- ?

Reverse Sled- 2 mins

Squats (4, 7, 7)- in sleeves
bar x 10, 60 x 4, 80 x 3, 100 x 1,
115 x 4, 105 x 7, 7 (belt for these sets)

Seated Good Morning
40 x 5, 5, 5

Hanging Leg Raises (knees on way up/straight legs on way down)
3 x 5

Lat Pulldown-
59kg x 10, 10, 10

DB Shoulder Press-
20s x 6, 4, 5

Ski Erg- 500m nasal breathing only - roughly 2:33

Couch Stretch/Leaning Lat Stretch

Felt great. Those sets of 7 were hard but the legs held up ok.

Hapkido training to come tonight.

^ x 2.

Also remember if you ever struggle with headaches or anything like that to up your salt intake. I often add some to my water bottle in the morning.

09/04/2021

2 hours BJJ. Was going to train later in the day but the body was wrecked.

10/04/2021

Spent the day watching my wife at a crossfit comp. Pretty cool. She PR'd her deadlift with 3 reps at 110kg. Was also good to see others compete. One poor guy hit 180 for 3 twice but the 5's kept falling off the end of the bar cause there was no room for collars. Damn beast!

I've missed two sessions this week and next week is lightwer volume but a chance to test some 4RMs. Looking forward to that.

Also, have canned the coaching business. The cert structure had changed which meant a transition from online coaching to more in person stuff. Hard for me to do whilst working full time and spending time with the family. Not to mention my own training. I've been putting it off for a while and it's kind of a relief. I've got so much I want to accomplish personally and I can now get back to focusing on that.