Mon 5th
* Today was the first morning I was lying in bed thinking it was the first time I could remember that I felt ZERO negative feeling in my knee. It felt a little strained after the swim yesterday and then again after the row today...
Row 3 x 2000m; 4min rest
1) 2000 @2:00, 20sr
2) 2000 @1:57, 22sr
3) 2000 @1:54, 24sr
Sun 4th
AM - did some light drills with Ciaran. Knee was ok but when he grabbed my left shin for a roll into an armour, it felt a little compromised.
PM - swim in the 40ft with the lads
Sat 3rd
4 x 1000m; 4min rest
1) 3:33.1 / 26sm
2) 3:31.6 / 27sm
3) 3:31.1 / 27sm
4) 3:29.0 / 28sm
Fri 2nd
AM - some GMB stuff - need to get back to more consistency with this
A. Barbell Split Squat 4 x 10left / 8 right 40kgs
B1. Chins 3 x 10 neutral grip
B2. DB Lat Raise 3 x 15 8kgs
Monday, 5 August 2019
Friday, 2 August 2019
Thu 1st Aug
7k Row - 6'58.3
PR and FINALLY sub 7min 2k, big props to Neal for talking me through the whole thing and getting me to pace myself.
Went to Alex earlier in the afternoon and talked about the knee - he reckons there is meniscus damage and we were talking about maybe taking a year off bjj and just training to enjoy training and not be in pain all the time. I am not sure, gave something to think about until the car overheated on the way home! :D
Wed 31st July
Row 30r20 - felt ok on this, the aim was 2:00 / 20sm
Heart rate got very high for some reason (maybe coffees beforehand!)
AM - did GMB Elements session (W2D3)
Sun 28th
Did some really light drills with Ciaran - mostly Kimura trap stuff. Everything was ok until I tried a rolling kimura and I felt the slightest (!) twinge in my knee. I just stopped doing that movement. Still feel nervous about any intensity.
7k Row - 6'58.3
PR and FINALLY sub 7min 2k, big props to Neal for talking me through the whole thing and getting me to pace myself.
Went to Alex earlier in the afternoon and talked about the knee - he reckons there is meniscus damage and we were talking about maybe taking a year off bjj and just training to enjoy training and not be in pain all the time. I am not sure, gave something to think about until the car overheated on the way home! :D
Wed 31st July
Row 30r20 - felt ok on this, the aim was 2:00 / 20sm
Heart rate got very high for some reason (maybe coffees beforehand!)
AM - did GMB Elements session (W2D3)
Sun 28th
Did some really light drills with Ciaran - mostly Kimura trap stuff. Everything was ok until I tried a rolling kimura and I felt the slightest (!) twinge in my knee. I just stopped doing that movement. Still feel nervous about any intensity.
Friday, 26 July 2019
My focus the past week has been on doing some stretching sequences from yogaforbjj and also I started the GMB elements course. My routine is going through an hour of this before doing any real work. It is hard to tell but I think mentally it is doing me good and although the knee get s a little achey, I think I am on the right track. My range is pretty good and I am never too sore after the GMB sessions...
Fri 26th
AM - GMB Elements
PM - Row
4 blocks of:
1min Row / 2min rest x 3
* all at 1:46 or less / 24spm
I felt a faint pain in my medial meniscus towards the end of the rowing, felt it driving home and iced it for a bit. I did a lot the last couple of days with GMB - sitting in deep squats, the db split squats and then the higher intensity rowing
Thu 25th
AM - GMB Elements
PM - SDSC
A. RDL 3 x 6 @50x1 90,100,100 - grip suffered here a bit
B. DB Bulgarian SS 4 x 10/8 - 12.5kg dbs
Knee felt a little 'cranky' - hot, sore but ok. Went to the 40ft at 10pm for a dip afterwards.
Also noticed that my left scapula is winging like crazy - need to get this looked at maybe. My left shoulder is still quite sore and can get painful when I am in bed.
Wed 24th
Recovery session - 45min row , trying to keep HR below 150
Mon 22nd
AM - Started doing GMB Elements - I figure that the knee needs some movement 'stuff' and working in different planes of movement (plus mobility work will do no harm).
45 min Bikeerg - Cardiac Output
Fri 19th
Row 5 x 750m/ 3min rest
Thu 18th
Row 30R20
Wed 17th
Bikeerg 16k (4 x 2k slow / 2k fast)
I have been poor tracking but my log on concept2 is pretty up to date right now.
Fri 26th
AM - GMB Elements
PM - Row
4 blocks of:
1min Row / 2min rest x 3
* all at 1:46 or less / 24spm
I felt a faint pain in my medial meniscus towards the end of the rowing, felt it driving home and iced it for a bit. I did a lot the last couple of days with GMB - sitting in deep squats, the db split squats and then the higher intensity rowing
Thu 25th
AM - GMB Elements
PM - SDSC
A. RDL 3 x 6 @50x1 90,100,100 - grip suffered here a bit
B. DB Bulgarian SS 4 x 10/8 - 12.5kg dbs
Knee felt a little 'cranky' - hot, sore but ok. Went to the 40ft at 10pm for a dip afterwards.
Also noticed that my left scapula is winging like crazy - need to get this looked at maybe. My left shoulder is still quite sore and can get painful when I am in bed.
Wed 24th
Recovery session - 45min row , trying to keep HR below 150
Mon 22nd
AM - Started doing GMB Elements - I figure that the knee needs some movement 'stuff' and working in different planes of movement (plus mobility work will do no harm).
45 min Bikeerg - Cardiac Output
Fri 19th
Row 5 x 750m/ 3min rest
Thu 18th
Row 30R20
Wed 17th
Bikeerg 16k (4 x 2k slow / 2k fast)
I have been poor tracking but my log on concept2 is pretty up to date right now.
Tuesday, 2 July 2019
Tue 2nd July
defo coming down with a respiratory infection...
Just did a short burst on the bikeerg 2.5k .... kick for last 500m
Mon 1st July
Snuck in some strength work at the end of the day
A. Bench 5 x 5 65,75,80,85,85kg
B1. Dips 3 x 10
B2. Tricep Kickbacks 3 x 10/10 8kg
C1. Plate front raise 2 x 20 10kg
C2. DB Lat Raise 2 x 20 6kg
Sun 30th July
Did some rolling with Mossy, felt good. The knee was a little iffy beforehand but was ok when I got going - still doing plenty of activation work before hand
Sat 29th
Bikeerg
4 x 8mins steady/2mins fast
Fri 28th
Squatted today, up to 85kg for sets of 5, knee felt ok but hamstrings were suffering!
Thu 27th
Noon:
Evening:
4 x 4000m - steady and then picking up pace
Wed 26th
Tue 25th
stuck for time - squeezed in 35mins on the bikeerg
16200m / 2:09.6 avg / 80 spm
defo coming down with a respiratory infection...
Just did a short burst on the bikeerg 2.5k .... kick for last 500m
Mon 1st July
Snuck in some strength work at the end of the day
A. Bench 5 x 5 65,75,80,85,85kg
B1. Dips 3 x 10
B2. Tricep Kickbacks 3 x 10/10 8kg
C1. Plate front raise 2 x 20 10kg
C2. DB Lat Raise 2 x 20 6kg
Sun 30th July
Did some rolling with Mossy, felt good. The knee was a little iffy beforehand but was ok when I got going - still doing plenty of activation work before hand
Sat 29th
Bikeerg
4 x 8mins steady/2mins fast
Fri 28th
Squatted today, up to 85kg for sets of 5, knee felt ok but hamstrings were suffering!
Thu 27th
Noon:
A. Trap bar dl 4 x 5 120,130,130,130
B. OH Press 3 x 8 40
C1. Neutral grip chins 4 x 5
C2. DB Lat Raise 4 x 15
D. Barbell 21s x 3
Evening:
4 x 4000m - steady and then picking up pace
Wed 26th
Tue 25th
stuck for time - squeezed in 35mins on the bikeerg
16200m / 2:09.6 avg / 80 spm
Tuesday, 18 June 2019
Sunday, 16 June 2019
Sun 16th
ECJJA - did some light rolling (!) with Shea and Ciaran. Felt good - had to be told to slow down though!! Did some banded activation work before hand
Sat 15th
A1. Press 5 x 5 40,45,50,50,50kg
A2. Barbell Split Squat x 8/8 (as above)
had PT then continued the session...
B1. DB Lat Raise 3 x 10 8kg
B2. Arnold Press 3 x 12 12.5kg
C. Dips 3 x 10
D. Band Pushdowns 2 x 30
Fri 14th
A. Bench 5 x 5 85kg
Thu 13th
BikeErg 4 x 2000m; 4min rest
ECJJA - did some light rolling (!) with Shea and Ciaran. Felt good - had to be told to slow down though!! Did some banded activation work before hand
Sat 15th
A1. Press 5 x 5 40,45,50,50,50kg
A2. Barbell Split Squat x 8/8 (as above)
had PT then continued the session...
B1. DB Lat Raise 3 x 10 8kg
B2. Arnold Press 3 x 12 12.5kg
C. Dips 3 x 10
D. Band Pushdowns 2 x 30
Fri 14th
A. Bench 5 x 5 85kg
Thu 13th
BikeErg 4 x 2000m; 4min rest
Tuesday, 11 June 2019
Tue 11th
Bikeerg 20k - 42'32.5
Mon 10th
Some stretching AM
then
A. Single Leg Glute Bridge Hold 3 x 30sec each leg
B1. Reverse Hyper 3 x 10
B2. Swiss Ball Adductor Squeeze 3 x 10.10.10
C1. RNT Split Squat 4 x 10/10 (10kg dbs)
C2. Neutral Grip chins 4 x 8
WAS AWAY IN New York (NO TRAINING) FROM 31ST MAY T0 8TH JUNE
Bikeerg 20k - 42'32.5
Mon 10th
Some stretching AM
then
A. Single Leg Glute Bridge Hold 3 x 30sec each leg
B1. Reverse Hyper 3 x 10
B2. Swiss Ball Adductor Squeeze 3 x 10.10.10
C1. RNT Split Squat 4 x 10/10 (10kg dbs)
C2. Neutral Grip chins 4 x 8
WAS AWAY IN New York (NO TRAINING) FROM 31ST MAY T0 8TH JUNE
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