2024 - 09 - 23

Disappointment stings, recovery is part of the process, and hopefully you learn something to take with you into the future.

Summary:

This was the final week of my strength program! Interestingly it was somewhat of a capstone to my “rehab cycle” — having torn my meniscus and MCL 3 months ago.

I bonked my lifts on Tuesday and Sunday. I wasn’t feeling it, something was off. Thursday felt solid AF. Computing and adjusting the numbers between lifts, I generally came to about 90-95% of my “modern era” PRs.

To keep myself in check, after pulling 375 lbs. on a snatch-grip deadlift (above), I wanted to see what the snatch world record was in the 160 lb. weight class. Exactly the same — 170 Kg.

Truth-be-told, this was supposed to be a “de-load” week, and it was more of a testing week. Which means I’ll need to actually de-load next week.

That’ll give me a lot of time to evaluate a ton of data I’ve been collecting over the past month or so as I’ve been orienting myself to the Morpheus platform.

Perhaps one of the most important lessons of all this week has been to trust my intuition regarding training. There is no app, no algorithm, no magical mystical formula, or singular metric that can tell you definitively what how prepared you are for or — substantially less so — what the results of a given training session will be.

But… you’ll have to wait until next week for the full 8-week program review!

As a reminder, this is the final weekly training update — i.e. training log. Starting next week, with the past 8-week program, premium subscribers will be able to download the exact programs I use — reps, sets, loads, etc.

Overview:

Training Block: Strength

Phase: Intensity + Stabilize

Weekly Intention:

• Grappling: Continue deep focus on rear naked chokes.
• Fitness: Reduce volume, test load, regular mobility.

The Journal:

What worked well:

One of the big takeaways from this training block overall has been the 45-minute session limits. That number is somewhat arbitrary, but the point is that it keeps the session focused. Especially during a testing week; I want to get a general and a specific warm up, and have a few working sets.

My intuition often belies my desire for results. As Michael Blevins reminded me, “the only reason to not trust intuition is when it hasn’t been developed.” Most of my results this week were actually trumped by last week. I could feel it. Regardless of what Morpheus said my recovery score or HRV was, typically during my Zone 2 warm up I know if something’s off — not just in terms of output, but global readiness.

Where do I need to improve:

Throughout this entire program I only checked in with Morpheus for “official” training sessions. I didn’t wear it when I was teaching BJJ class, or teaching private lessons. Yet, those are all training stressors. Likely, my HR didn’t get too high, but it still distorts the global movement volume.

The aforementioned “intuition” is important. I’ll go in depth more on the results of this strength block and my post-injury training next week — since they conveniently line up to about the 3 month mark.

Suffice to say, for now, that the fact that I can go from a broken leg to 90% of lifetime PRs in 3 months is staggering. I believe that’s what you’d call “advanced training age.” That’s not to say I’m an expert in everything, or a world class lifter, but it is to say I’m pretty damn close to my genetic potential.

All of that to say that my intuition is quite well developed. When I “feel” like I’m having a bad day, I probably am. Good results often come “when you’re not expecting them.”

Technically, I was supposed to be developing intensity for one more week which probably would have allowed more recovery. But then end of the month and the end of a training cycle and 3 months of recovery all lined up at the same time. I decided to push the needle and paid a price for it — with lackluster performance.

Plan for next week:

Actually rest… okay, I’ll still be rolling; but I could probably stand to focus on some mobility since it’s been lacking as intensity has grown.

I’ll also be crunching a lot of number this week for my grand olde Morpheus study!

As a premium subscriber, I’d highly encourage you to take a peak through the archives in the meantime!

The Journal:

Tuesday: 9/24/24

Warm Up:
Echo Bike x 10 min

Work:
3 x 2 Strict Press

Results:
45-min session limit
83 calories (< 150 bpm)
155# single set

Thursday: 9/26/24

Warm Up:
Echo Bike x 10 min

Work:
4 x 2 Wide-Grip Deadlift

Results:
45-min session limit
83 calories (< 150 bpm)
315 x 2, 335 x 2, 355 x 2, 375 x 1

Saturday: 9/28/24

BJJ Open Mat
10 x 5 min rounds

Sunday: 9/29/24

Warm Up:
Echo Bike x 10 min

Work:
4 x 2 Front Squat

Results:
45-min session limit
83 calories (< 150 bpm)
245 x 2, 265 x 2, 285 x 1