[paolo27th]

Conditioning day. Or "Welcome Back to Burpeeland!"

-15 min run
-10x50m uphill sprint + 10 burpees
-5 mim cooldown jog
Wow, hadn't done burpees in a long time and they really put a beating on me. Hit max HR (174bpm) on pretty much every set.
The last one I eventually aimed "for vomit". Missed it. I'll try to hit it next time.

[paolo27th]

Day3:
LSD run 45mins (HR 145-150bpm)

Holy cow I used the "L" word!!!
Ok, I was going to do a squat workout today but a few things played against me.
1 is the DOMS I'm still having from Monday. 2 is the fact that yesterday I didn't take it exactly easy and 3 I've had a bit of a situation at work that drained bags of adrenaline out of me throughout the afternoon (and that ain't even resolved yet so if you see my location changing to "Italy" or "Hospital" or "Prison" in the near future you'll know we didn't resolve it in an amicable manner).
So all considered I thought I'll save myself from burnout at least this one time and squat tomorrow instead.

[paolo27th]

Thursday:
Squats:
175x5
185x5
200x5
210x0
210x1
210x1

BOR:
5x145
5x155
5x165
5x175
5x185

Bench:
up to 3x165 (failed on 4th)

Pistols:
2x10 per leg (20lbs)
My squats suck!
I just do not feel strong. I may fail on other lifts but feel like I'm really pushing it. With squats on the other hand I just do not feel I have any power.
Anyways I added some pistols for assistance. Next week I'll try to have 2 squat days.

Friday:
Off.

Saturday:

Deads:
5x200
5x220
5x240
5x265 (mixed/snatched/over-under grip or whatever it's called from this point)
3x275

SOHP
5x100
5x110
3x120
3x120
3x120

BB Rollouts:
3x5 standing

These were really bad today in terms of short ROM so I did:
BB Rollouts:
4x standing negatives

Stationary bike:
25 mins (tabata from 18 to 22)

Good workout today. Really impressed with my deadlift strenght. I've added alot of weight recently but I still did not get anywhere near failure (I wish I could say the same of my squats).
OHP big improvement too.
Rollouts on the other hand felt off. Even warm-up sets from knees didn't feel right. So I worked negatives just rolling out and holding on as much as I could. The first one was probably the hardest.

[paolo27th]

Yesterday:
-Squat
80x5
95x2
95x2 (aimed for 3 but missed)
90x3
90x2 (missed the third)
2x80x5

Going heavy right away means my legs weren't cooked when I did 95kg and could do 2 good reps instead of a crappy one. Overall I felt stronger in the squat today.

-BOR
65x5
90x5
85x5
80x5

Wow, after 1 hour trying to squat the BOR's went in 10 minutes.
Form wasn't perfect at 90kg but I still did 5 reps. Then again if I can BOR more than I can squat I must be doing something wrong. I'll try post a vid to check this.

-DB snatch
3x15
3x20
3x25
2x3x27.5

Just wanted to try these - I didn't feel like benching today. They were pretty easy. Just alot of leg drive. I guess I should have gone much heavier. I'll try next time. But then again my gym doesn't have too many dumbells so I dunno.
-3x5min bag work
-1x5min shadow

-3x10 bw pullups

[paolo27th]

Tuesday:
30min run, hill circuit.

Been to Dream tonight. Wife got us some very good seat - free of charge!
Some good fights.
As far as the guys I train with go, Adriano from Krazy Bees looked really low intensity. I guess cutting tons of weight doesn't necessarily make you the stronger guy. Would probably be interesting to see what happens if he starts fighting at 170lbs.
Atsuji Yamamoto on the other hand had a real good performance. Put a beating on Tokoro.
Aoki pretty much just came in to collect his paycheck.
Of the others Sakurai looked really good. Jakare got an amazing armbar on Galesic. Then got ko'd by an up-kick in the final.
Mirko, had to feel sorry for him. He looks like he's done. Let's see what he can do in the rematch.
Oh, and Badr Hari is definitely NOT cool.

[TheAth-ah-lete]

This log is badass. Awesome to hear from a pro in Japan who grapples with Aoki.

Good work and hpe you get healthy and stay injury free.