2024 Training Log Part 27

On the stereo today: Rum Sodomy & The Lash- The Pogues

Couldn’t shake the tale end of whatever dose I had all week so struggled to get on the mat. Got some rounds in on Saturday, but nothing all week except lifting.

Tuesday

Upper Body Session. Into the occlusion bands I went, a little tighter this time. The principle I’m using is maximum tolerable pressure.

1. Single Arm Incline press w/to 5x50kg
2. Incline Dumbbell press max outs x2
3. Lat Pull downs 30, 15, 15
4. Supported row- 3×15
5. Swiss ball Stir the pot- 3x60s
6. Push downs 30, 15, 15
7. Upright row 3×12

Tough enough to be honest. I was blowing after the first exercise. My lungs were definitely still a bit compromised from the week before, but I felt strong. With BFR you’re going for a burn pretty early, so the weights were pretty light and the rep range very high as you can see.

Wednesday

Lower Body session.

Okay so this is why the BFR bands are in, so I’m measuring my legs week to week. I have no great method of testing actual physical strength without hurting my back, so I’m going for the measuring tape. I’m checking upper leg size before and after training.

So now I’m a guy who takes out a measuring tape in the dressing room, turns his back to you, and holds it up to his groin. Then, I take big elastic bands and strap them around my legs. I must look like a freak.

1. Landmine Split Squat 5×10
2. Hamstring Curl 30, 15, 15, 15, 15
3. Quad Extension 30, 15, 15, 15, 15
4. Core superset a) Plank b) weighted decline crunch x3
5. “Tiptoe” squats 20, 15, 12

Taking a measurement at the boxer short line:

Week 1-
Before- Left Leg 58cm, Right Leg 56cm
After- Left Leg 60cm, Right Leg 58cm

Week 2-
Before- Left Leg 60cm, Right Leg 59cm
After- Left Leg 63cm, Right Leg 65cm

Right leg growth looks whopping but I’d say that the pump after the ham curls was ridiculous on that side. I think early gains are to be expected given that I’ve been very careful with my low body. It’s not quite detrained but it’s fair to say there’s been some atrophy in the last year. In other words, anything will grow them in the first 2 weeks, the question is will it be sustainable and will it allow me to train legs without back aggravation.

Friday

Finally feeling good, so it was Show and Go today.

1. Weighted Neutral Pull Ups 5×5, worked up to 15kg
2. Floor Press 30, 15, 15, 15, 15
3. Pec Deck 2x max
4. Foot lift planks 2x60s
5. Seated power cleans 3×10
6. Push Downs- 3×20
7. Alternate Curls 3×24
8. Cable Kickbacks 2×20
9. EZ bar curl 2×20

In the BFR bands this feels full bodybuilder. I’m going for muscular endurance effect here and the rests are very short, but you are popping in this session. I felt like wearing some parachute pants and a vest. Might next week.

Saturday

At last! Jiu Jitsu! I was giddy the night before at the prospect of training after the 12 days break. I knew I’d be sucking fumes, and I was, but it wasn’t awful, and it just felt so good to be back sparring. I did about 10 rounds, and funnily enough the lungs started to kick into gear about 5 rounds in.

The blog will take a break next week as I’ll be in Lisbon with the kids Euros and then for a short holiday. I’m competing myself in the Lisbon Open on Friday or Saturday, and for the very first time I’ll be alongside The Rooster who is going for European Gold on Sunday. Father and son, traveling together and competing, will be very nice.

See you on the mat!

Barry