8:10am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:25am - Training session
- Focus on the Total Tension Complex with the DB 28kgs, squat emphasis
24kg TGU, 2/2
24kg G Sq, 10
24kg 2H SW, 5,
10, 15, 20 (50 reps)
"Total
tension complex" from Pavel, emphasis on squats, using a ladder format as
follows:
28 kgs DB CL, DB
PR, DB SQ, singles of the CL and PR and went sets of 1,2,3,4,5,6,5,4,3,2,1 for
the squats. (last week top ladder 5) (PR for squats)
After each set,
Renegade Row with off hand on a box, 1/1 with the 24kg (forgot to do these last
week)
Total of 11 DB
CL, DB PR, and 36 reps of the DB SQ with the 28kgs (9 and 25 last week)
9:15 - Complete
Notes -
What the hell. I am not even sure what to say other than I learned
something important today. As my training notes from yesterday explain,
on Monday night I came down with a nasty case of food poisoning, around 9pm.
From then until after training this morning, the only thing I put in my
body was water, some gatorade, a cup of coffee, and last night for dinner, some
corn chips and a bowl of vegetable soup. So in about 36 hrs I had next to
no nourishment, no appetite. However I slept last night for nearly 10
hrs, forced myself to go down to bed at 9pm, totally exhausted. Decided
to sleep in until 7am and really get rested. So what would happen with
training? A PR in double squats with the 28kgs, by a mile, I was able to
add a 6th rung, which gave me an additional 5th rung in the ladder scheme to
get to 36 reps with the 28kgs. Today I really respected the weights.
I was totally dialed in on my technique, from the start of the clean,
into the rack, tension for the presses, back to the rack, and then tension and
good reps for the squats. Same with the rows, really concentrating on
locking down the lats, glutes, quads etc. to create a really stable base.
This is one of my favorite training sessions ever and one I will not
forget given the circumstances. Bottom line I think if I really want to
take my training to another level, I must do a better job at recovery and that
starts with sleeping more. I am simply not getting the job done in that
area and it was perfectly obvious to me today what I might be capable of if I
improved in that area. Given my lifestyle and commitments that is not
going to be easy to improve but certainly I know the only person who can do
something about it is me.
