2024 - 08 - 12

This week wraps up the volume phase of my 2024 strength block. Now it’s time to deload for a week (lifting and jiu jitsu) before going heavy for another 3-week block. PS: Deadlift EMOMs are still one of my favorite strength session structures.

Summary:

It feels good to lift heavy-ish again. Recall that “strength” implies a maximal contraction; regardless of how you illicit it. Back squatting 5 sets of 10 reps at 3-1-0 tempo with a bodyweight load is a bit of a doozy.

I got a bit ambitious with my deadlfits; 14 singles in 14 minutes at a 5” deficit was murder on my hamstrings pulling 315# — especially finishing that session off with RDLs.

Grappling was a swampy grind most of the week, but I did a good job of relinquishing positions when I knew I needed a low-intensity-high-volume day. Conveniently this also encouraged a more playful and experimental enthusiasm which I found refreshing.

There was all the excitement of ADCC and CJI this weekend, which I’ll have much to say about in the future as well! These types of events always que up discussion of (catch) wrestling vs. BJJ which have never made much sense to me.

“Branding” / trademarking, is very important to people who get their feelings hurt when you misuse BJJ vs. GJJ vs. AJJ, etc. When I say “jiu jitsu” or “grappling” I’m referring to the “open source and inclusive art of submission grappling” — irrespective of country of origin, stylistic rules, or attire.

12 total hours

Want detailed programming notes, and every training session? Keep reading below!

Overview:

• 6-Month Goal (12/31/24): Compete as a Black Belt in 2024
• 8-Week Block (9/8/24): Specific Fitness, Volume Phase, Week 3
• Weekly Intention: Continue accumulating volume; add mobility if not sparring.

Assessment:

Generally these indicate good maintenance. HR is a bit higher, but stress is a bit lower. Sleep decreased some because there were lots of event and festivities to watch this week that fouled my routine up.

Intervention:

In terms of accomplishing objectives, I was at the same rate as last week; “seeking discomfort” or taking risks / trying new things was up from 43% to 57%. The significant uptick in training volume helped this I think. On Saturday, it was a grimy exhausting session. If I wasn’t going to be able to keep up my A-Game for 13 rounds, I might as well slip-and-slide and have fun.

Response:

Limiting Factors / Where to Improve:

• Rest long if you want to push big numbers.

  • This seems obvious, but it’s a good reminder that, especially for long and / or heavy sets, you’re going to need long rests if you want to put forth the effort you’re capable of. You’re selling yourself short by getting giving in to the anxiety and jumping in too soon again.

Injury / Illness / PRs:

• General mobility is great, my knee still has limitations.

  • Adding a little extra mobility to each workout is a great way to soak up volume. General mobility has been interesting to assess all my joints, but my right knee still has the greatest need and I need to not let my self off the hook at the 95% finish line.

Plan for Next Week:

• Add knee specific mobility to every workout.

Session Details:

Monday:

Warm:
Zone 2 x 10 min
4 x 10 Step Up

Work:
5 x 10 Back Squat
Tempo 3-1-0

Support:
4 x 10 Front Squat

Results:
82 cal
24”
175#
115#

Tuesday:

Warm:
Zone 2 x 10 min
2 x 10 Ring Dip

Work:
5 x 10 Strict Press
Tempo 3-1-0

Support:
6 x 10 Piston Press

Results:
86 cal
bodyweight
85#
65#

Thursday:

Warm:
Zone 2 x 10 min, then
5-4-3-2-1
Pull Up (chest to bar)
GHD Back Extension

Work:
EMOM / 14
5” Deficit Deadlift x 1

Support:
6 x 10 Romanian Deadlift

Results:
79 cal
bodyweight
315#
80#

Friday:

Alt. 5 min intervals x 30 min:

• Echo Bike
• Heavy Bag

Results:
avg. HR = 150 bpm

Saturday:

13 x 5 min rounds
Density (working %): 59

What I’m Studying:

There are about a dozen more matches from ADCC that I have to catch up on from this weekend, but those likely won’t be available on YouTube. Of course, the inaugural Craig Jones Invitational (Day 1, Day 2) took place this weekend with plenty of exciting matches as well. Below is my assessment of the event: