2024 Training Log Part 15

On the stereo today, a Pearl Jam playlist. Went to see them on Saturday with all the rest of the 40 and 50 something crusty looking 90s grunge fans.

Training last week was a bit hit and miss but I’ve got an insight for you.

Monday

Rested after running the Irish Open. Needed it.

Tuesday

Upper Body in the gym.

1. Bench w/u to 5×5 at 80kg
2. Single arm dumbbell row 5×5 at 50kg
3. Dumbbell press 3×12
4. T-Bar row 3×12
5. Swiss ball “stir the pot” 3x60s
6. Short machine crunch 3×10

So, using the super heavy row as a main strength lift is not common. But actually from a strength perspective, I’m not sure it matters whether you push or pull in a given session. You’re obviously going to get better at that lift, but you’re looking for a neurological response rather than a local muscular response you can push or pull and the variation is going to give you a good effect that transfers to the mat. Big 50kg rows were tough.

Monday there was more or less no one at training after the weekend, so no Jiu Jitsu.

Wednesday

Some good first score training in the evening. Brief warm up, and then straight into Spider Guard lasso starts, working on passing. I was always a spider guard guy, but I am not a large fan of the lasso which I always felt limiting. Anyway my hands were in bits after this one.

Thursday

Lower body session.

1. Stairmaster 10 minutes
2. Goblet Squat 5×10
3. Single leg Deadlift 3×8
4. Weighted Step Ups 3×10
5. Quad raise 2xmax
6. Weighted Knee raises 3×12
7. Wobble Board Plank 3×60

Friday

Show and Go

1. A) Dumbbell Bench 5×10 B) Cable Row 5×10
2. Pec Deck 3xmax
3. Seated Row Machine 3×15
4. Seated Power Cleans 3×10
5. Pushdowns 3×12
6. 777s 3 sets

Then 3x3min rounds on the punchbag. I enjoyed it. I’ve decided to use the bag a little for cardio. I was actually blowing at the end.

That’s it. That’s my insight. The bag is great for cardio. You read down all the way for this.

Have you nothing better to be doing?

See you on the mat,

Barry