2024 Training Log Part 31

On the stereo as I write this- Massive Attack, Nightmares on Wax, Moby, Dizzy Gillespie…. I’m just flicking around, and I’m trying to destress with my music choices this morning.

Decent last week.

Monday

Upper body strength (in BFRs)

1. Floor Press 60kg x30, 15, 15, 15, 15
2. T-Bar Row 20, 15, 12
3. Machine press single arm maxes x2
4. Lat pull down 20, 15, 12
5. Swiss ball plank 3x60s
6. Kettlebell High Pull 3×10
7. Spider Curls 3×10
8. Pushdowns 3×15

Look at them reps man. It looks crazy but the effect is different from the way the volume suggests when using the BFRs because the weight itself is low. Let me explain that a bit.

If I do a standard 5×5 on the floor press at a working weight of say 90kgs, that’s 5x5x90=2250kgs in the exercise. That’s the total volume of 1) in that case.

Now I do the above and I get 30×60= 1800kgs, plus 15×60= 3600kgs, so the total volume for the above is 5400kgs. So I’m lifting about twice the volume. Seems a lot. I should be pretty sore and fatigued afterwards, but I’m not.

Why? Let’s talk maxes. I’d estimate my max floor press at about 120kgs. That’s the weight I can do for 1 repetition and do no more. Lifting that weight for 1 rep would fatigue my central nervous system. That closer I get to that with my working weight of 90kgs, the more fatiguing it is.

There’s a difference in systematic fatigue and local muscular fatigue. The more you tax your nervous system with very heavy weights, close to your maximum, the longer it takes to recover. If I did 5×5 at 90kgs, I’d would fatigue my CNS (central nervous system) and require 48hrs recovery. By not going near that % of my max effort, I am getting less CNS fatigue, and I’m able to train Jiu Jitsu that night.

Evening

Jiu Jitsu, 8 rounds. Really nice session with some good partners. Very enjoyable.

Tuesday

3km run easy pace 15mins, 3km walk.

Wednesday

A Jiu Jitsu session to forget. I got through it though. 8 rounds of very average training.

Thursday

Lower body session.

1. Bike 10 minutes
2. Superset a) Split squat 5×15, b) Double Kettlebell potato sack squat 5×10
3. Nordic Curls 5×8
4. Weighted Leg Raises 3×20
5. Wobble board plank 3x45s
6. Quad Machine 2×20 double leg, 3×15 single leg

Friday

Morning 3km run, 15 mins, 3km walk

Show and Go

1. Alternate Dumbbell Bench 5×15
2. Neutral Cable Row 3×15
3. Decline bench 3×10
4. Single arm face pull 3×12
5. Weighted crunch 3×20
6. Superset a) Preacher curl 3×10 b) Alternate curl 3×12
7. Pushdown maxes 2xmax

Saturday

10 rounds. I really enjoyed these despite having a tight calf from running. What the hell am I doing running, I hear you ask? I have to! My little girl, she’s on the scooter, and I’ve got the dog. The dog wants to go get her when she goes ahead so I was running anyway, so why not embrace it and put the timer on?

Running is still for weirdos though.

Training Thoughts of the Week

I’ll finish up with BFR this week and see what I’m like out of the straps next week. On the surface, the leg work is effective. I think I’m getting bang for my buck there. With upper body, I’m not so sure. The Measurements tell their own story though. My upper leg size has gone from:

Oct 7th- Right Leg 56cm, Left Leg 58cm before training, Right 58cm, Left Leg 60cm after training, to:
November 14th- Right Leg 58cm, Left Leg 58cm before training, Right 62cm, Left Leg 61cm after training

Not colossal obviously, but there was a week of sickness in there, plus you have to remember that I haven’t lifted anything above 40kgs in that time for my legs. I think that’s pretty okay. Likewise, I feel better on the mat, my legs feel stronger, my back feels less sore.

Non-Training Thoughts of the Week

I went to see Richard Dawkins on Saturday. “So what did you do on Saturday then?”, “Oh y’know, just went to a talk on evolutionary biology…” Wild! But it was really enjoyable. He has a great way of making the complex language of evolution and genetics accessible (well, to a given value of accessible), and I’ve always enjoyed reading and listening to him. The God Delusion is the book he’s probably most known for, and it’s probably the easiest read, but the Blind Watchmaker is the one that blew my mind initially.

And that’s that. I’m off to the gym!

Barry