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Stanecki's Log!
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Here be my log, arrrh!
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11/11/11.30min of light no gi BJJ w/ Frank.Trying to get VMO firing:
- Back squats for technique @ 60kg.
- Seated leg extensions with band.
Lacrosse ball in the glutes and hammies. -
Here's the plan:
- Mon - BJJ (midday), KB WOD at home (evening)
- Tue - BJJ (morn)
- Wed - BJJ (midday), KB WOD at home (evening)
- Thu - BJJ (morn and afternoon)
- Fri - ?
- Sat - ?
- Sun - Tough Mudder training
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12/11/112 1/2 hours of BJJ (at Robert Drysdale seminar)
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Ju-Jitsu monster!
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BJJ is what I'm training for.
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I'm playing around with 6 days of Paleo living with one day off the rails.So far, no ill affects. Although I had a big sugar low yesterday after too much chocolate (Sat is my day off).
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14/11/1110:00Back squats3 @ 50, 70, 80, 90, 100; 2 @ 100; 3 @ 100.3x 10 ballistic push-ups (i.e. air time at the top)Mobility and stretching.12:0090 minutes of BJJ
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15/11/111hr of BJJ (6:30-7:30)
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Soon you will be a BJJ god!!!
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16/11/118:00 BJJ with Frank. 60min.12:00 BJJ at Dominance. 120min. Hard training. Face full of gi burn. Awesome.
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Grow a beard for that burn! Awesome stuff Adam.
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17/11/11Two more BJJ sessions.First, at 6am at Dominance MMA for 60 minutes.Second with Scott at the gym from 2pm for 60 minutes.I'm sore but happy.That's 6 BJJ sessions in 4 days.Time to lift something tomorrow.Thanks to Jess and Gav for your kind comments.
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18/11/11Our KBs turned up today - 12kg and 24kg pro grade.The plan is for Erica and I to do 5-10min circuits each night.We're testing the minimum effective dose idea.Tonight, I did swings, cleans, presses and TGUs.Not a lot of reps.Then, I ran two 80m light sprints in my five fingers to practice POSE.No BJJ today.
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21/11/11The weekend disappeared.Thoughts of a few small WODs vanished.12:00:13:45 - BJJ at Dominance.A great session.Considering I had about 4 hours sleep as the Princess of Darkness cried all night, I'm happy.Defended well, kept moving.Improving.Hoping to smash a short, sharp KB WOD tonight.
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22/11/111hr of BJJ at Dominance from 6:30-7:30.
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23/11/11Midday: 90min of BJJ at Dominance (inc. 2x 5min rounds, 2x 8min rounds).Hot, humid fun.
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6:00BJJ at Dominance for 60min.Mind expanding.Learning so much about movement, balance and coaching.18:30Quick WOD with Erica.Shuttles, push-ups, blah blah for warm-up.Tabata KB swings, 24kg (interrupted by Will running in the way).
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Adam, what did you get for Tabata score?
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Dom, I didn't score the WOD as the young bloke was running through the kill zone.
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29/11/116am - 60min of BJJ, all free rolling.
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1/12/116am - 60min BJJ at DMMA, all rolling2pm - 75min BJJ at FF, with Scott
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2/12/118am - 60min BJJ at FF, with Frank.
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4/12/11Post dinner and wine workout.20min gentle run focusing on POSE technique wearing five fingers.Calf muscles are sore and got sore quickly during the run.Running on grass better than on concrete.I need more practice and more conditioning.Finished with a 3 TGUs at 12g on each side.Then 3rds of 10 KB swings at 24kg and 5 burpees on the lawn.Damn the grass makes me itch.
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The grass might not help the hayfever! How are you finding the POSE?
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POSE hurt my calves.I think even though I tried to ease in, I still did too much.I'll try again this week.
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7/12/201108:00 60min of BJJ with Frank12:00 90min of self defence drills and BJJ at DMMA
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Sometimes you just have to rest when your body tells you to.Two days off, now ready for four days in a row.
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14/12/118:00 50min of BJJ with Franco at FF9:15 Bear complex 3x5 at 40kg. Tech focus. Stretching12:00 90min of BJJ at DMMA, very cerebral and mind expanding.
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15/12/116:30 90min of BJJ at DMMA, self-defence focus then 30min free roll.
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16/12/1117:30 2+ hours of BJJ at Absolute MMA with "Girls in Gis"Very hard to roll with the start of a cold. Hard to breath, sky high heart rate.Great night.
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Been crook since Saturday.Asthma.No training.Not happy.
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ARGH!X(
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Whole damn week off.
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How have you pulled up after Christmas? Hope you get back on track.
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Finally, I'm better.It's always two weeks.ARGH!Anyway, I hate resolutions but here are some goals:
- compete in BJJ in 2012
- Whole30 from tomorrow
- FebFast in, well, February
- 3-4 BJJ sessions per week
- 3-4 WODs per week (perhaps just short ones at home with Erica)
- a massive reduction in sugar intake
- no more gluten (not even by accident, must be vigilant)
- get organised with food when away from home
- take my vitamins
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11/1/1290min of BJJ at Dominance (inc. 2x 12min rounds)I was very sore after the 6/1 WOD.
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13/1/126 x 15m prowler pushes6 x 10 sledgehammer strikes (each side)2 x 50m tyre +10kg drag
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16/1/1260+ min of BJJ in Maroochydore.Wow. The humidity is a killer. 88%!
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17/1, 18/1, 19/1, 20/160+ min of BJJ in Maroochydore.
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4/2/12Deadlifts 5 @ 100, 3 @ 110, 3 @ 120, 2 @ 120, 1 @ 120, 1 @ 120.8min AMRAP or 5 HSPU, 10 T2B, 15 burpees3 rds.I'm toast.
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Sweet, I love toast...
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6/2/12800-1000m runs (x3) around Brimbank Park.Nice way to start the day.
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7/2/123.8km run around Princes Park.Took about 22-23min.Just a nice easy pace.
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8/2/12Early morning run around Carlton Gardens with Franco.Followed by some nice stretching.
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10/2/128min AMRAP:
- strict pull-ups
- push-ups
- hollow rocks
8 + 14.Damn push-ups! -
11/2/12Box squats, dynamic ascent.8 x 2 @ 60kg.Stretching.
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12/2/12Run/walk/crawl/slide/slip at Lerderderg Gorge.About 100 minutes of heart thumping, calf-burning action, up and down steep inclines covered in shale.Good times.
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14/2/1206:30 - 60min of BJJ at DMMA.
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hey Adam,what is a dynamic ascent?is that like those people who have lived in many parts of the world and have an indistinguishable accent?ok i joke (poorly), but am still curious...cheers!
