2024 Training Log Part 26

On the stereo today, a mix. Right now Alabama 3- Sad Eyed Lady of the Lowlife

Last week wasn’t up to much. I was all gung-ho about how everyone else was sick and I didn’t get it, what with my robust constitution and superior immune system. Then Tuesday I had a scratchy throat, and on Wednesday I was floored. Almost recovered now and probably returning to training tomorrow.

Monday

Upper Body BFR session. Okay, so I did this session and described the BFR/KAATSU protocol in my last blog, and Rob ruined the whole damn thing for me by comparing the restriction bands to a well known male sex aid. I will, however, proceed undeterred and unsullied by this filth!

1. Bench 1×25, 4×15
2. Bench Row 3×10
3. Single arm seated press- 3×15
4. Core circuit a) Weighted crunch b) Plank x3
5. Half Kneeling cleans 3×15
6. Pushdowns 1×30, 3×15
7. Hammer curls 3×20

I’m playing with the reps and protocols. The idea is that arterial blood still flows in, but veinous blood is restricted from returning, so while you may think that you’d experience numbing or deadening with the cuffs on, you don’t. But you do go lactic faster as the blood can’t clear.

I’m sort of thick skinned, so never experience that vascularity that a lot of lifters get when they’re even slightly lean, but I definitely did get a little pop in that regard after this session. Probably to be expected with the rep ranges anyway.

Evening Jiu Jitsu. NoGi Training, 10 minutes positional half guard starts. 6×5 minute rounds from standing. I wrestled a bit better tonight.

Tuesday

Nothing. Felt a scratchy throat so didn’t want to sicken anyone just in case, so watched sparring instead of coaching.

Wednesday

Lower Body (with BFR cuffs)

So this is the session I really want the cuffs for. I just can’t load my spine, and I feel like a lot of the usual suspects just irritate my back. So here I went.

1. Superset a) Landmine Split squat 5×8 b) Bodyweight Squat 1×30, 4×15
2. Hamstring Machine (single leg) 1×30 4×15
3. Quad Raise 5×20
4. Core work
5. 45 back raise (glute style) 3×15

Note on this one was that I can tolerate a lot more pressure on the leg cuffs. I can push harder here and will next week.

Thursday

Bed ridden.

Friday

Felt good enough to get up and go to the gym with the intention of using the hydro suite ahead of a wedding later in the day. Forgot my shorts, so I went to the gym. Terrible idea.

1. Incline bench 1×30 4×15
2. T Bar Row 1×20 2×15
3. Rear Delt machine 3×12
4. Weighted crunch 3×15
5. Superset a) Hammer curl 2×30 b) Cable kickback 2×20

Felt fine going in. Like dogshit afterwards. I’ll never learn.

No training Saturday, instead I sat around wondering why the hell I don’t learn that when you’re sick, you’re sick!

Training Thoughts of the Week

I’m in decent nick at the moment. I started this project in February, and you can see what this was all about by checking the first post in this log.

You can see that the broad goals remain, but the method has undergone some changes. A part of that was the diagnoses of a degenerative disc in May, but I’ve also played with what works for me on any given week. A few people have commented that both on the mat and in person, I am in quite good shape at the moment, and yeah I think I am. I’m certainly in as good a shape as I’ve been in the last 5 or 6 years anyway. 8 months work.

Non-Training Thoughts of the Week

Sleep. Sleep. I have been sleeping so very well the last 8 months, and then in the last month I have fallen off a cliff. Why? Lack of bedtime discipline. Stop checking your phone. Set a bedtime. In the sack by 11pm. And the great irony is that when you need to do it most- in times of stress- you do it least!

I’m not a drinker, but I can do a very good impression when needed. I’ve had a few social occasions lately, so it’s been later nights and poor food choices around them too. And this effects your sleep pattern. I just need to get that back on track this week. I don’t think the lack of sleep and currently being sick are unrelated.

That’s it.

See you on the mat,

Barry