KRC Posted October 26, 2020 Author Share Posted October 26, 2020 Week ending 10/18 M- run/KB + teach BJJ/sparring T - lunchtime BJJ 60 minutes of sparring W- run/KB + BJJ Th- off F- run/KB + BJJ 60 minutes hard sparring with takedowns, with the blackbelts Sa- BJJ Su- off Week ending 10/25 M- 2 mile run test + teach BJJ/sparring T - lunchtime BJJ 30 minutes of sparring W- off Th- off F- off Sa- BJJ competition Su- off Competed on Saturday, took gold in weight class (my one opponent didn't show up), and bronze in my first absolute out of 8 guys. Was a great experience as it always is, and I walked away relatively unscathed so thats a plus. May compete again in the next six months, but I want to shift to winter rowing programming. Long term goal of a 2000 meter row in under 7:00, so depending on how training goes, may shoot for somewhere between 7:30 and 6:59. If I'm not competing ill do BJJ sort of in maintenance mode 3x a week, and bending 2x. Rowing probably 5x. 2 Quote Link to comment Share on other sites More sharing options...
KRC Posted November 8, 2020 Author Share Posted November 8, 2020 Week ending 10/31 - BW - 210.1 M- Teach BJJ T - OFF W- OFF Th- OFF F- OFF Sa- Teach BJJ Su- OFF Week ending 11/7 - BW - 208.9 M- Teach BJJ T - Row 5000m, 2:29.1 pace, r20. KB Swings 4x6 @ 24kg, 6 push ups W- Row 6x500m, 2:10.3p, r27. KB Swings 4x8 @ 24kg, 8 pushups. Th- BJJ 90 minutes sparring F- Row 5000m, 2:29.1 pace, r20. KB Swings 4x10 @ 24kg, 10 push ups Sa- BJJ Su- Recovery Row 20:00 3882m, 2:34.5p, r21. KB Swings 4x12 @ 24kg, 12 pushups. 17,398m rowed Steel bending on the back burner for now. Injured my elbow and pointer finger on right hand during the competition, so thats two connective tissue injuries on both hands ("jersey finger" injury to left hand from March competition still an issue). May add in some light maintenance work to not lose all feel. 2 Quote Link to comment Share on other sites More sharing options...
Donc101 Posted November 9, 2020 Share Posted November 9, 2020 That sucks you got injured. Good luck healing Kevin. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted November 9, 2020 Author Share Posted November 9, 2020 Thanks Don, much appreciated. Nice work with those 60d's! You keep pushing the bar higher. 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted November 9, 2020 Share Posted November 9, 2020 Congrats on your tournament performance! And sorry to hear about your injury. Hard to avoid something nagging you with BJJ though. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted November 16, 2020 Author Share Posted November 16, 2020 Thanks Andrew, much appreciated. A lot of improve on as always. Love competing for a number of reasons, not least of which is what the experience highlights that you need to go work on. It accelerates the learning curve dramatically. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted November 16, 2020 Author Share Posted November 16, 2020 Week ending 11/14 - BW - 209.9 M- Teach BJJ Row 5500m, 2:29.1 pace, r21. KB Swings 4x14 @ 24kg, 14 push ups T - Row 4x750 @ 2 min rest, 2:09.9p, r26. KB Swings 4x16 @ 24kg, 16 push ups W- BJJ Th- Row 5500m, 2:29.1p, r21. KB Swings 4x18 @ 24kg, 18 push ups F- Row 20:00, KB Swings 4x20 @ 24kg, 20 push ups Sa- BJJ Su- OFF 18,717m rowed 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted November 22, 2020 Author Share Posted November 22, 2020 Week ending 11/21 - BW - 206.1 BJJ Deload week M - Teach BJJ + sparring Row 6000m 2:29.1p 20r KB Swings 4x22 @ 24kg every 2 minutes. 20 push ups T - Row 2x2000m 2:26.8p, r20. KB Swings 4x23 @ 24kg. 20 push ups W - Row 6000m Th - Row 5000m 2:29.1p 21r KB Swings 4x24 @ 24kg. 20 push ups F - Row 6x500m 2:09.3p 26r KB Swings 4x25 @ 24kg. 20 push ups Sa - BJJ Su - OFF 24,315 meters rowed 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted November 29, 2020 Author Share Posted November 29, 2020 Week ending 11/29 - BW - 206.9 KB swings Deload Week M - Teach BJJ + sparring Row 6500m 2:29.0p r21. KB Swings 2x10 @ 16/20kg. 20 pushups T - Row 3x1000m 2:10.2p r27. KB Swings 2x10 @ 16/20kg. 20 push ups. W - BJJ Row 6500m 2:29.1p r21 Th - 90 minutes Thanksgiving sparring AM Row 6000m 2:29.0p r21 KB Swings 2x10 @ 16/20kg F - Row 2x2500m 2:28.1p r22 KB Swings 2x10 @ 16/20kg Sa - Teach BJJ + sparring Su - OFF Week 4 total - 27,510m rowed Quote Link to comment Share on other sites More sharing options...
KRC Posted December 7, 2020 Author Share Posted December 7, 2020 Week ending 12/5 - BW - 205.6 M - Teach BJJ + sparring Row 7000m 2:29.1p r22, KB Swings 4x6 @ 28kg every 2:12, 21 push ups T - Row 3x800m 2:10.0p r29, 1x800 2:04.7p r30, KB Swings 4x8 @ 28kg, 21 push ups W - BJJ Th - Row 7000m 2:29.0p r22, KB Swings 4x10 @ 28kg, 22 push ups F - Row 20:00 2:27.0p, r20, KB Swings 4x12 @ 28kg, 22 push ups Sa - BJJ Su - OFF Week 4 total - 21,825 Got laid off on Wednesday. Part of a big reorg due to organizational financial struggles. First time since the day I graduated college 15 years ago being unemployed. Staying positive and seeing this as an opportunity to explore changing industries and end up better off Quote Link to comment Share on other sites More sharing options...
KRC Posted December 13, 2020 Author Share Posted December 13, 2020 Week ending 12/12 - BW - 203.9 M - Row 5000m 2:29.2p, r20 KB Swings 4x14 @ 28kg. 23 push ups Teach BJJ (no sparring) T - Row 7500m 2:29.0p r20, KB Swings 4x16 @ 28kg, 23 push ups W - BJJ Th - Row 3x2000m 2:24.9p, r22, KB Swings 4x18 @ 28kg, 24 push ups F - Row 6140m, KB Swinga 4x20 @ 28kg, 24 push ups - BJJ PM Sa - BJJ Week 6 meters rowed - 25,162 Bailed on the prescribed 7500m yesterday near the end of the workout. Glutes were seizing and maintaining form was suffering, tweaking my back. More warmup/mobility next time. Quote Link to comment Share on other sites More sharing options...
KRC Posted December 20, 2020 Author Share Posted December 20, 2020 Week ending 12/18 - BW - 202.8 BJJ gym closed through Friday due to someone testing positive for covid. Was BJJ deload week anyway but glad to let my body recover and extra day. M - Row 8000m 2:29.0p r20, KB Swings 4x22 @ 28kg. 25 push ups T - Row 7x500m 2:07.4p r26 KB Swings 4x23 @ 28kg, 25 push ups W - OFF Th - Row 8000m 2:29.0p r21, KB Swings 4x24 @ 28kg, 25 push ups F - Row 6000m 2:24.9p r22, KB Swings 4x25 @ 28kg, 25 push ups Sa - BJJ Week 7 meters rowed - 26,013 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted December 27, 2020 Author Share Posted December 27, 2020 Week ending 12/26 - BW - 204.0 Week 8, Kettlebell deload M - Row 8500m 2:29.1p, r2q, KB Swings 3x10 @ 16/20/24kg, 10 push ups Teach BJJ+sparring T - Row 4x1500m 2:20.1p, r24, KB Swings, 10 push ups W - 90 minutes hard BJJ competition rounds Th - BJJ open mat, 1x20 minute roll with a guy my exact height and weight, and a few easier/shorter rolls after that. F - OFF Sa - BJJ Su - Row 5000m 2:09.0p, r24, d128. Only 25th percentile for my demographic so a lot to work on. Given how fast I did the last 500 I'd say I started out and paced too slow from the start. Week 8 meters rowed - 21,921 This week was a bit off the rails - the hard comp rounds from standing were a surprise for Wednesday and completely trashed me. Still kind of recovering from it, so bailed on the Thursday Friday rows, but did a time trial 5k today (Sunday). My gas tank isn't really getting taxed with rowing at the paces so far but it's good to build the movement patterns and strengthen the appropriate muscles accordingly. Will do this 5k TT again in 2 months and aim for around 40th percentile, and hope to wrap up the season in April with a 50th percentile 2k and 5k time. Loftier goals will come in future seasons. 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted January 3, 2021 Author Share Posted January 3, 2021 Week ending 1/2 - BW - 202.6 Week 9 rowing Week 2 competition prep, BJJ 5x per week KB Swings are at 32kg Weighted push ups (WPU) are BW+10lbs M - Row 9000m 2:29.0p, r21, swings 4x6, 10 WPU Teach BJJ+sparring T - Row 4x800m 2:14.9p, r24, swings 4x8, 11 WPU BJJ NoGi W - BJJ Th - Row 8000m 2:29.8p, r20, swings 4x10, 12 WPU - miscalculated the negative split guideposts and ended up behind on pace when it was too late to make it up without more effort than the workout called for. F - Row 8000m, 2:29.0p, r21, swings 4x12, 13 WPU BJJ drilling and takedowns Sa - BJJ Su - OFF Week 9 meters rowed - 29,225 Quote Link to comment Share on other sites More sharing options...
KRC Posted January 11, 2021 Author Share Posted January 11, 2021 Week ending 1/9 - BW - 203.3 Week 10 rowing BJJ comp cancelled on Wednesday so back to maintenance mode 3x/wk KB Swings are at 32kg Weighted push ups (WPU) are +10lbs M - Row 9500m 2:29.0p, r21, swings 4x14, 14 WPU Teach BJJ+sparring T - Row 3x2000m 2:20p, swings 4x16, 15 WPU - supposed to be 3 rowing intervals, only finished 1.5 as my quads and lower back were roasted from an hour of takedowns the night before BJJ NoGi W - BJJ Th - Row 8000m 2:29.0p, r19, swings 4x18, 16 WPU F - Row 3000m 2:29.0p, r20, swings 4x20, 17 WPU - was supposed to be another 8k row, but felt the nerve from my neck down my left shoulder clicking, even through the medication so I called it. Sa - BJJ Su - OFF Week 10 meters rowed - 23,290 Perhaps 5xBJJ and 4xRow/KB is a bit much. Will think about dropping down to 3x row/kb for comp.prep weeks Quote Link to comment Share on other sites More sharing options...
KRC Posted March 7, 2021 Author Share Posted March 7, 2021 A lot happening since January, training is great but no bending. I'm in the best fitness shape of my life and rowing and BJJ are going well. But, I will be participating in David Horne's King's Shield #2. What an amazing and difficult comp this will be. This goes without saying what David does for bending and benders is incredible. Not just promoting the fun and challenging comps, but how he devises them is ingenious. Every comp I've ever done for him at first glance has seemed impossible. Yet every time I commit to it, I far exceed my expectations either in the standings or compared to my goals or both. The benders pushing each other is a rising tide that lifts all boats which betters the individual and the community, and we have David to thank for that. Hoping for more of that juju for this one as it is a very high bar, well beyond my capabilities even at my best bending shape - and based me being 40lbs lighter than then, and on how sore my hands and forearms currently are, i'm well shy of that at the moment. I fully expect to finish 10th and likely not complete several of the events, but am committing to it. We have 15 weeks of training which is a long time. Thank God I kept all my steel because I'm going to need it training for all these events, and as we know, steel ain't cheap, especially being unemployed (though things on that front are progressing nicely). Especially some of the small IG steel @anwnate donate to the comp back in 2018, which will come in handy for DU and Reverse which I've effectively never trained in my life, let alone in single suedes touching. I'm currently down a rabbit hole with rowing and am doing that 5x a week with KB's which is going extremely well, and BJJ is in maintenance mode between comps, just 3x a week friendly training. Still, my body can only afford 1 day of bending, especially with all the different styles. First King's Shield workout today, just nice and easy, slowly reacclimating my body to the steel. I need to find a way to cut all my long steel while living in an apartment, and quickly. I have 62 feet of just 5/8" that needs to be cut, for example. I included DO despite my injury history because I will need to overhand kink for some of the snapping events. If that goes well I may keep it going and see if I can tick off some of my old goals there. 3.7.21 Braced - Single WOG Suede 1x15" @ S275 Steel 1x15" @ 10mm Rebar (both warm ups) 1x24" @ 9/32" HRS Unbraced - Single WOG Suede Reverse - 1x55kg IG DU - 1x50kg IG DO - 1x280lb 1/4" Drill Rod, 1x105kg IG, 1x350lb I DR No snapping for now as I have to watch my training volume closely and the adaptation period for snaps is shortest of all the styles for me right now. Really surprised how much muscle memory there was with the DO, even with basically no bends in 3 years. Looking forward to this!! Thanks @Donc101 for reaching out. 1 Quote Link to comment Share on other sites More sharing options...
Donc101 Posted March 7, 2021 Share Posted March 7, 2021 That is great you are doing the event! David’s contests are great and have helped push the limits further in bending. Have fun! 1 Quote Link to comment Share on other sites More sharing options...
KRC Posted March 7, 2021 Author Share Posted March 7, 2021 Thanks Don! Looking forward to competing with you guys Quote Link to comment Share on other sites More sharing options...
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