Peak Performance Project

[BenT]

Update: 5th June
Since my last post in mid-January, I received my blue belt in brazilian jiu-jitsu on 5th April. I have also shifted my focus to freestyle wrestling pretty much exclusively, having competed in mid-March and this past weekend, finishing 2-1 and 1-3 respectively. That will remain the focus, for this year at least. To compete in freestyle wrestling.

I have also, since 5th April, made fitness a priority in my life, making it a point to train every single day since - from practices, gym workouts, to at least a 10 minute stretching session when time is especially tight. I aim to keep the streak going.

Looking ahead, there are lots to work on:
- Mat time: The priority is to get as much mat time as I can, the best way to improve, especially for someone as inexperienced as I am.

- Technical development: On offense, it will be expanding my arsenal, and working on different set-ups for my shots. And to become more defensively sound. I am giving up takedowns way too easily.

- Strength work: I am undersized for my weight category (currently walk around at 81-82kg; weight class is 86kg). Get stronger and bigger. And more explosive. More specifically, get stronger in the main lifts, while incorporating more calisthenics work, with specific attention on my neck/traps/shoulders/posterior chain/core.

- Cardio: Could've done better at the competition this past weekend if I had a better gas tank. As Dan Gable said, "Never let your physical conditioning be the reason for defeat." This will entail working on my cardiac output/aerobic capacity, with more high intensity interval work thrown in, along with cross-training (bjj, boxing/muay thai, basketball etc).

- Recovery: Last but not least, to pay attention to my recovery and to stay healthy. E.g. Mwods, particularly for my shoulders and my hips; Active recovery days (including cardiac output work, cross training, stretching); Epsom salt baths and massages; Better nutrition and diet; And to get more sleep.

[BenT]

June 4th Wednesday

First proper workout since my competition on Saturday (been just doing mobility/stretching the past three days). Still working on the 531 template, my 6th cycle now. Maxes as follows: Squats 235lbs, Bench 185lbs, Deadlifts 235lbs, Military Press 145lbs.

Pretty decent workout today. After a long day at work, it felt good to get in a fairly comprehensive warmup, jumping on the airdyne bike to start, and following that up with shoulder prehab work (my shoulders have been feeling pretty iffy from wrestling, particularly my left one). Also, with calisthenics thrown in, traps work emphasis, and core work to finish.

S&C session at 8:20pm (70 minutes)
- warmup (16:00)
3km airdyne (5:27)
shoulder capsule banded stretch
wall slides 2 x 8

- Bench Press (ss. 6 neutral chinups)
bar x 8, 65lbs x 5, 95lbs x 5, 115lbs x 5, 125lbs x 5, 140lbs x 7

- Ring pushups
3 x 5

- Seated DB Cleans
(5kg) 4 x 15

- DB Shrugs
(32.5kg) 4 x 10

- Half-kneeling cable chops (8.75) 2 x 10

- hanging knee raises 2 x 15

- crunches 2 x 30

[BenT]

Thursday 5th June 2014

GPP session today at lunch (40 minutes total)

20:00 on cross-trainer, kept heart rate between 120-140bpm (1.08km)

20:00 mobility drills and foam rolling

Nothing too intense. Getting some cardio in.

Bit limited in my training options at the moment as I am nursing a bruised foot from Saturday's competition at the moment.

[BenT]

Friday 6th June

Very long day at work again - only managed to fit in 10 minutes of stretching before bed.

[BenT]

Saturday 7th June

S&C session @ 3:15pm (70 minutes)
- warmup (20:00)
3km airdyne 5:22
mwod - hips, lats opener

- Deadlifts
bar x 6, 95lbs x 5, 135lbs x 5, 160lbs x 5, 180lbs x 8

- Ring top position hold 4 x 5s

- Ring pushup hold 4 x 10s

- i. KB Swings 12kg x 12, (16kg) 3 x 12
ii. Single arm DB front raise-later raise complex (2.5kg) 4 x 8

- i. Neck bridges (w/ hands; front & back) 3 x 12
ii. face pulls (11.25kg) 3 x 12

- trx rows to finish
3 sets x 10

Good workout.

Was feeling pretty sleepy heading into the workout - the warmup helped.
+ posterior chain work
+ shoulders/neck/traps work

[BenT]

Sunday 8th June
Evening workout (calisthenics) post-(early) dinner

GPP session at home (30 minutes)
1. Bodyweight squats 5 x 20

2. Glute bridges 3 x 10

3. Toe touches 5 x 20

Stretched to finish.

[BenT]

Monday 9th June

Another long day at work.
Did a poor job with my diet and hydration today - starving by the time I finally made it to the gym.
Good effort at the gym though (upper body workout).

S&C workout (60 minutes)
- warmup (21:00)
3km airdyne 5:32
hip banded stretch x 2:00ea
lat opener stretch (video #1 below) x 1:00ea
side lying windmill (video #2) 2 x 8ea
forearm wall slides to 135 degrees (video #2) 2 x 8

- i. KB Goblet Squats
16kg x 8, (24kg) 3 x 6

ii. Dip bar shrugs 4 x 10

- Military Press
bar x 8, 65lbs x 5, 85lbs x 5, 100lbs x 5, 110lbs x 7

- DB Rows
22.5kg x 10, (25kg) 3 x 10

- i. Dip bar knee raises 4 x 10
ii. Seated rear delt db raise (7.5kg) 4 x 12




Lat stretch


Shoulder warmup exercises

[BenT]

Busy few days at work. Only managed to fit in short workouts at home before bed.

Tuesday 10th June (20 minutes)
Stretching + pushups 5 x 10

Wednesday 11th June (10 minutes)
5 sets x (i) 10 pushups (ii) 15 crunches
w/ light stretching in between sets

Thursday 12th June (10 minutes)
stretching

[BenT]

Friday 13th June

Training at lunchtime.

S&C session (60 minutes)
- warmup (16:00)
3km airdyne 5:45
shoulder stretching (exercises from the video below)
hip stretch

- Squats
bar x 5, 75lbs x 5, 125lbs x 5, 135lbs x 5, 155lbs x 5, 175lbs x 6

- i. RDL 115lbs x 6, 125lbs x 6, 125lbs x 6, 125lbs x 6
ii. Ring pullups 4 x 5

- blackburns on bench (Y-W-T-L) 10 secs each position
x 3 sets

- sprinter situps 5 x 20

Comments:
Average. Felt pretty lethargic - (i) long hours this past week at work; (ii) inadequate sleep; (iii) insufficient exercise/activity this past week.

Left shoulder was bothering me a bit on squats. Got to step up the mobility work for my shoulders. That, and hip mobility work, will be my daily focus going forward.

Haven't done sprinter situps in years. Found them pretty tough.

[BenT]

Saturday 14th June
Attended a two-hour wrestling seminar at 4pm. Went through takedowns as well as folkstyle ground work.

Had to sit out of the situational work and live goes at the end because of my foot, but it was nice to be back on the mats.


week recap
total training volume at 310 minutes
Didn't get to train too much during the week due to work but it was nice to get back on the mats on saturday, and good to get more than 5 hours of physical activity for the week.

[BenT]

Sunday June 15
Popped by the gym in the afternoon for a quick drilling session. Worked on my own for 45 minutes.

- warmup
Shoulder mobility work
3km airdyne (5:15)

- shadow wrestling x 3:00
no shots (cos of my foot)
stance work

- foam rolled to finish

[BenT]

Monday June 16

Lunchtime weights session for the day. Didn't get very good sleep last night but I'm pretty motivated these days with training, so had no issues with my energy levels.

S&C session (65 minutes)
- warmup (15:00
25 jumping jacks, 25 seal jumps
shoulder stretches
hip capsule stretch
Cosgrove's evil 8 barbell complex x 1 round (bar)

- Deadlifts
bar x 8, 95lbs x 5, 135lbs x 3, 155lbs x 3, 175lbs x 3, 190lbs x 5

- Military Press
bar x 10, 65lbs x 6, 95lbs x 3, 100lbs x 3, 115lbs x 6

- DB Rows
(27.5kg) 4 x 10

- Seated rear delt db raise
(10kg) 4 x 10

- Dip bar shrugs
3 x 15

- cool-down (prehab)
shoulder mobility
3 sets x TKEs

Post-workout: 1 serving each of ON Glutamine and MusclePharm BCAAs

[BenT]

Tuesday June 17

Pretty busy at work, plus a dinner appointment in the evening, meant I couldn't get away to the gym. Only managed to get in 10 minutes of stretching before bed. Worked on my shoulders and hips.

[BenT]

Wednesday June 18

Two decent sessions for the day. Havent' done two-a-days in weeks.

#1: S&C session (50 minutes)
- warmup (13:00)
3 x 1:00 jump rope (double leg hops)
w/ mobility work in between

- Bench Press
bar x 10, 75lbs x 6, 95lbs x 5, 115lbs x 3, 135lbs x 3, 150lbs x 6

- Ring top position hold 6 sets x 5s

- Ring pushups 3 x 6

- Pullups 5 x 6

- DB Shrugs (35kg) 3 x 10

Upper body workout. Decent pump.

Testing the foot a little with light jump rope during warmups. Felt alright for the most part after, bit of a dull ache though.

Pre/post workout: 1 serving each of ON Glutamine and MusclePharm BCAAs



#2: GPP session at 7:15pm (40 minutes)
- exercise bike x 10:00
kept heart rate below 130bpm; total distance: 1.7km

- foam rolling

- Javorek DB Complex #1
(15lbs) x 2 sets

- Decline situps
3 sets x 12

- Shadow boxing
2 x 3:00 rounds

[BenT]

Thursday 19 June
Long day at work.
Only managed to get in 15 minutes of mobility work at home before bed (hip mobility stretches & foam rolling).


Friday 20 June
Drilling session with Marc over lunch (75 minutes)

Worked on arm drags, shot counters off the sprawl, and hand fighting. No shots (left foot is still sore).
Finisher - 3km airdyne (5:30) and shoulder mobility work


Saturday 21 June
Two sessions for the day. Decent workouts.

S&C at 2:15pm (60 minutes)
- warmup (14:00): 3km airdyne (5:20), hip mwod
- i. Low step ups with knee lift (bodyweight) 3 x 12
ii. face pulls (8.75kg) 3 x 12

- Squats (superset with 6 neutral grip chinups)
65lbs x 6, 100lbs x 5, 135lbs x 5, 155lbs x 3, 170lbs x 3, 190lbs x 3

- KB Swings (16kg) 4 x 12

- DB alt. hammer curls (14kg) 3 x 10

- core work - hollow rocking (tucked arms & legs) 3 x 20


GPP at 10:30pm (20 minutes)
6 sets x 10 pushups
with shoulder and hip stretches in between

[BenT]

week recap

Total training volume: 380 minutes (6.33 hours)
Up 22.6% from the week before.

2 wrestling drilling sessions, 3 S&C sessions, 2 GPP sessions, and 2 mobility/stretching sessions.

Trying to work around my foot at the moment - e.g. no shots when drilling. And building up the work capacity with the training volume, bit by bit.

[BenT]

June 22 Sunday
Two sessions for the day. Up relatively early (for a Sunday anyway) and went straight to the gym.

#1: wrestling drilling (60 minutes) with Fred

Good work. No shots again, but work through a range of techniques - e.g. hand fighting, double leg setups. Good intensity.


#2: GPP at home (10 minutes) before bed
5 sets x 12 pushups
with stretching in between

Been working through 50 pushups everyday last week. Upped it by two reps per set for this week.

[BenT]

Monday June 23
Three workouts for the day.

#1: S&C at lunch (55 minutes)
- warmup (15:00): 3km airdyne (5:30), mwod

- Military Press bar x 12, 65lbs x 6, 95lbs x 5, 100lbs x 5, 110lbs x 3, 125lbs x 5

- Ring top position hold 4 sets x 10 seconds

- DB Rows (30kg) 3 x 10

- Seated rear delt db raise (10kg) 3 x 12

- Dead bugs 3 x 14

Okay workout. Good warmup to start, with time spent on my mobility in my shoulders and hips.
Upped the intensity on the ring holds today.


#2: wrestling drilling (45 minutes) in the evening
- 3km airdyne (5:02) [fastest yet I believe]
- 4 rounds x 3:00 shadow wrestling/stance work
- 20 sprawls total
- 500m rowing for finisher (1:50)
- stretched


#3: GPP at home (15 minutes)
5 sets x 12 pushups
with stretching in between

[BenT]

Tuesday June 24
Two sessions in the evening after work.

#1: wrestling practice with Brad (50 minutes)
Hand fighting focus, given my sore foot. worked on 2-on-1s and underhooks.


#2: GPP at home (10 minutes)
5 sets x 12 pushups
with prehab work in between

[BenT]

Wednesday June 25

Lunchtime weights session (50 minutes)
- warmup (12:00)
2km airdyne (4:00)
mwod

- i. pushups 5 x 12
ii. neutral chinups 5 x 6

- Deadlifts
bar x 5, bar x 5, 115lbs x 3, 135lbs x 5, 165lbs x 5, 170lbs x 3, 205lbs x 3

- Dip bar hanging knee raises 3 x 12

- Band pull aparts 4 x 15

Good workout.
Was feeling pretty sore heading into the session. Not surprising as I start ramping up my training volume.
Got in my daily 60 pushups too.