Kevin's Training Log - Page 70

Derek Simonds · 06-16-2010, 02:09 PM

I have a lot of thoughts on what you are talking about. Here are some of my thoughts. I tried to put them in some sort of order but mostly failed.

1) Conditioning to me is always sport specific. Meaning I know guys that have mat conditioning in BJJ but could not jog a mile if you had a gun to their head.
1.5) I can do Crossfit workouts if I don't take the intensity all the way to kill level.
2) My BJJ training is very interval based so I get a ton of intervals every time I train.
3) When I started training BJJ I was more of an endurance athlete (I had been doing triathlons for 4 years at that time) than strength based. I feel like I had a lot better base to build my mat conditioning on. This was also when I was doing Crossfit workouts. That was probably what helped me progress so quickly in the beginning. I could grapple and then go again without even breathing hard. Now it is a little more of a struggle.
3.5) In all the years that I did Crossfit WOD's, even some of the hour long ones, I never pushed it so far that I got sick. I have thought about that a lot and have wondered if I pussed out on some of those workouts and now I think I probably saved myself some wear and tear. There have been a couple of times training BJJ in the last year where I thought I was going to die and my instructor had me go one more round. The next two days after that have always sucked.
4) Looking back at my endurance training it mostly was running all well under 80% of MHR.
5) I have decided that when my foot is healed I am going to start running and rowing at that 80% or less MHR. I was influenced by Joel Marions stuff after reading about him in a thread in the fighting section.

I have more crap rolling around in my head. Just let me know if you want me to expand on any of these ideas.

Derek Simonds · 06-17-2010, 08:18 AM

To clarify a perfectly good muddy point. I believe that running can help with your GPP conditioning. I also believe that it builds a good base of aerobic endurance that you could build off of for sport specific conditioning.

David Boyle · 06-17-2010, 08:56 AM

My take on running:

In order to be better at running...you need to run more.

If you want to dead-lift more...you don't need to really dead-lift that much...the same w/ a lot of other lifts...I've noticed anyways.

The best 3mile I've ever ran was 19:30. Back in 2005. I was weak and never did anything remotely close to xfit or powerlifts/o-lifts. All bodybuilding routines.

My best 3mile since doing the above mentioned...20:50.

I remember back in the day I would just run and run...lol

Its the same with pullups...no exercsie will carry over to pullups...except doing pullups

Kevin Perry · 06-17-2010, 10:30 AM

So we all have similar thoughts pretty much. I tend to get pressured into a CF workout here and there based on people I know so when I do get around to it I always end up destroyed in some form or another obviously my shoulder being one but it's the other joints that get hit, the burn out feeling, and for me the feeling like shit part after the workout doesn't go away for at least an hour or slightly longer not the 10 or 15 minutes and walk away deal.

Before when I first jumped on CF, I could recover quickly and adapt pretty well though strength was pitiful. But now, my recovery sucks. Last summer it required separate sessions usually and I made good gains through intervals and running and that transfered pretty well to any metcon I did as long as it was paced.

So perhaps it's true, a returning X-fitter or more advanced trainee likely needs sport specific training or programming to make their gains consistent and not wear out. Unless of course they have the aid of say drugs or are that very genetically gifted few.

Anyways, fire away guys, interesting stuff to ponder on, obviously this forum has pondered on that a million times though

Kevin Perry · 06-19-2010, 01:26 PM

6/19

Squat: 45x2x8, 115x8, 145x8, 170x5, 195x5, 220x12
good mornings: 95x5x10
bench: 45x2x8, 105x8, 120x5, 140x5, 155x13
db bench: 35 x3x15
rows: 65x30 each

Not bad for 3 hours sleep and no food.

Dave Coughlin · 06-19-2010, 03:30 PM

Hey Kevin, sorry about tweaking your shoulder.

On an earlier post, I saw someone mention how beneficial tempo work was for them when they were playing rugby. I've always been a fairly decent runner, and I attributed that to quite a bit of tempo running. My tempo runs typically lasted 5-12 minutes, and I think that was the magic area for maintenance and improvement of speed AND endurance. In fact, when I was training for half and full Ironman tris a couple years back, I would have one LSD run per week, and my other stand-alone running workouts were tempo runs. There were also some brick runs off the bike, but that was more a survival shuffle more then anything....

Nice first day back though.

Kevin Perry · 06-21-2010, 07:35 PM

Yea I going to start hill sprints this week and pretty much keep it separate and more like the manual recommends.

6/21

Press: 45 x 2 x 10, 70 x 8, 85 x 6, 100 x 3, 115 x 3, 130 x 8
Dips: 5 x 15
Chins: 3 x 10 + 5

So I've obviously lost some strength but that's ok, its not that bad and my shoulder didn't bother me too much during this workout. I have some new goals surrounding my current goals. I'm not gonna hit all of my 6 month goals obviously but I did hit some. I want to use 5/3/1 to continue to improve upon strength and hit my goals and use it as a method to enter a powerlifting contest in the future.

That should help keep my mind focused on consistency. As for the O-lifts, I still want to work them as I am able to which is not much considering equipment and space availability to train them but that's ok to, just work with what I got.

Kevin Perry · 06-22-2010, 04:15 PM

6/22

Deadlift: 235x3, 270x3, 300x10
F. Squat: 135x5x10
Abs

Kevin Perry · 06-24-2010, 04:12 PM

6/24

Bench: 130 x 3, 150 x 3, 165 x 14
DB Bench: 35 x 3 x 15
Kroc Rows: 70 x 25 ( actually got 26 on my right arm)

I was looking at the FAQ and did 25 pullups prior to benching and felt overall tighter on the bench to my surprise.

Derek Simonds · 06-24-2010, 04:50 PM

Quote:

Originally Posted by Kevin Perry

6/24

Bench: 130 x 3, 150 x 3, 165 x 14
DB Bench: 35 x 3 x 15
Kroc Rows: 70 x 25 ( actually got 26 on my right arm)

I was looking at the FAQ and did 25 pullups prior to benching and felt overall tighter on the bench to my surprise.

That is awesome.