6:20am - 6:50am - OS resets
6:50am - 7:20am - SL DLs with 50 lb dbs, superset with bb FSQs
DB 35lb dumbbells, SLDLs, 5/5
FSQ with the bar, 5
DB 35lb dumbbells, SLDLs, 5/5
FSQ with 50 lbs on the bar, 5
DB 35lb dumbbells, SLDLs, 5/5
FSQ with 50 lbs on the bar, 4
FSQ with 50 lbs on the bar, 3
pull-ups, 3
Notes - Interesting day. SLDLs with the dumbbells were ok. I didn't have any box to set the dbs down on, so I went down until the ROM felt like it would be potentially painful to go lower (aka not all the way to the floor). These aren't nearly as good as kettlebells but it was ok. I tried front squatting with a bar for the first time in my life. Interesting. I could not get the bar position quite right (not high enough up on the clavicle / chest, and I don't have the range of motion in my wrists like an Olympic weightlifter so it was challenging. Next time I might use "bodybuilder" style technique where your cross your arms to hold up the bar. Going to watch a little YouTube videos to see the technique. I think it will be easier for me. Going to try a few reps tomorrow. Nothing heavy, just trying to get a bit of squatting in. Body felt pretty good today, going to get some good mobility and a bit of walking in this evening.
Wednesday, July 8, 2015
Tuesday, July 7, 2015
7/7/15 Tuesday July 7, 2015 (walk, OS resets, pull-ups/push-ups, DB carries)
6:15am - 6:45am - walk outside my hotel
6:45 - 7:00am - OS resets
7:00am - 7:20am - pull-ups superset with push-ups, followed by dumbbell carries with 50 lb dbs
5 pull-ups (neutral grip)
5/5 one leg push-ups
5 pull-ups
3/3 lizard push-ups
4 pull-ups
5 push-ups
3 pull-ups
5/5 one leg push-ups
3 pull-ups
3/3 lizard push-ups
20 pull-ups
26 push-ups
db 50 lb db carries, 1 minute, x 2
Notes - writing this at end of the day. Wow, my body felt way, way, way better today. Dramatic improvement. I worked the OS resets pretty hard last night, and again this morning. Just goes to show you that all of this travel is hard on the old body, but I am working to bounce back. I am encouraged. We'll see how I feel tomorrow. Going to do a little bit of leg work tomorrow, some body weight single leg dead lifts, and some very light front squats with a bar and not much weight. I feel like squatting.
6:45 - 7:00am - OS resets
7:00am - 7:20am - pull-ups superset with push-ups, followed by dumbbell carries with 50 lb dbs
5 pull-ups (neutral grip)
5/5 one leg push-ups
5 pull-ups
3/3 lizard push-ups
4 pull-ups
5 push-ups
3 pull-ups
5/5 one leg push-ups
3 pull-ups
3/3 lizard push-ups
20 pull-ups
26 push-ups
db 50 lb db carries, 1 minute, x 2
Notes - writing this at end of the day. Wow, my body felt way, way, way better today. Dramatic improvement. I worked the OS resets pretty hard last night, and again this morning. Just goes to show you that all of this travel is hard on the old body, but I am working to bounce back. I am encouraged. We'll see how I feel tomorrow. Going to do a little bit of leg work tomorrow, some body weight single leg dead lifts, and some very light front squats with a bar and not much weight. I feel like squatting.
Monday, July 6, 2015
7/6/15 Monday July 6, 2015 (walk, OS resets)
6:15am - 45 minute walk outside of my hotel in NJ
11:30pm - OS resets and other mobility work
Notes - Did not feel good today, at all. Low back stuff, coming intermittently in and out. Man this is frustrating, but I just have to keep at it and move forward. I don't know what the hell to say about it other than I just cannot seem to shake this completely. Just have to keep my head up, keep up the mobility and other work. Going to get in some push-ups, pull-ups, more walking tomorrow. Hope for a better day in terms of how I feel.
11:30pm - OS resets and other mobility work
Notes - Did not feel good today, at all. Low back stuff, coming intermittently in and out. Man this is frustrating, but I just have to keep at it and move forward. I don't know what the hell to say about it other than I just cannot seem to shake this completely. Just have to keep my head up, keep up the mobility and other work. Going to get in some push-ups, pull-ups, more walking tomorrow. Hope for a better day in terms of how I feel.
Sunday, July 5, 2015
7/4/15 Saturday July 4, 2015 (pull-ups, push-ups)
Writing this late Sunday night from New Jersey. Got down to Greenlake in the early afternoon at 12:30 after dropping off the kids to Jill and before getting ready to fly to NJ. Quick session, with some good walking before and after.
20 minute walk
Hanging from rings
7 pull-ups (rings)
3/3 shoulder taps
7 pull-ups
3/3 shoulder taps
6 pull-ups
3/3 shoulder taps
5 pull-ups (wanted 6)
3/3 shoulder taps
3 pull-ups (wanted 4)
20 minute walk
Hanging from rings
7 pull-ups (rings)
3/3 shoulder taps
7 pull-ups
3/3 shoulder taps
3/3 shoulder taps
3/3 shoulder taps
3/3 shoulder taps
20 minute walk
Total pull-ups - 28. Down 1 from last week. This was ok. I had just trained late the night before and I was somewhat concerned about a lack of recovery. These did feel very strong. Walk felt good, no issues with low back or oblique with any of this.
20 minute walk
7/3/15 Friday July 3, 2015 (16kg TK PR, 24kg 2H SW HSP, push-ups)
Back from Friday Harbor with the kids
9:00pm - FMS and other warm up drills - 30 minutes
9:30pm - 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)
9:00pm - FMS and other warm up drills - 30 minutes
9:30pm - 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 16kg, 1+1, x 2
5x:
16kg TK PR, 6/6
24kg 2H SW, 15
push-ups, 6
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
9:45pm- Training session - 16kg TK PR, 24kg 2H SW HSP, push-ups5x:
16kg TK PR, 6/6
24kg 2H SW, 15
push-ups, 6
10:15pm - Complete
Notes - Not bad here. Did this training session late after getting back from Friday Harbor with the kids - we had a great time. Certainly was tight, lots of traveling, but got reasonably warmed up and this felt pretty good. Still noticing the low back / oblique stuff but working on it. Upped the swings to 75 total reps from 50 on Tuesday for this session, that felt good, really solid reps with good float, really engaging the glutes.
Notes - Not bad here. Did this training session late after getting back from Friday Harbor with the kids - we had a great time. Certainly was tight, lots of traveling, but got reasonably warmed up and this felt pretty good. Still noticing the low back / oblique stuff but working on it. Upped the swings to 75 total reps from 50 on Tuesday for this session, that felt good, really solid reps with good float, really engaging the glutes.
7/2/15 Thursday July 2, 2015 (48kg DL, 32kg 2H SW HSP)
7:00am - FMS and other warm up drills, (belly breathing, form roll, wall drops with 8k bell, breathing), lots of hip stretching, glute activation - 65 minutes
8:05am - 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)
8:05am - 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 16kg, 1+1, x 2
2x:
SL glute bridges, 8/8
48kg DL, 8
Set of doubles of BU PR or BU FSQ with the 20kg before each swing set
3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park
Total reps -
2+2 20kg BU FSQ, 4+4 20kg BU PR
50+50+50 2H SW with 32kg
Arm bar 16kg, 1+1, x 2
Crooked Arm bar 16kg with 3 presses and rotations, 1/1
8:20am- Training session - 48kg DL, 20kg BU FSQ / BU PR, 32kg 2H SW HSP2x:
SL glute bridges, 8/8
48kg DL, 8
Set of doubles of BU PR or BU FSQ with the 20kg before each swing set
3x:
SW 3, park, SW 3, park, SW 3, park
SW 4, park, SW 4, park, SW 4, park, SW 4, park,
SW 5, park, SW 5, park, SW 5, park, SW 5, park, SW 5, park
2+2 20kg BU FSQ, 4+4 20kg BU PR
50+50+50 2H SW with 32kg
9:00am - Complete
Notes - Writing this on late Sunday evening in NJ after traveling the last several days, first to the San Juan Islands with the kids on Thursday/Friday and then on the plane to NJ on Saturday afternoon. It's been busy. Have been noticing a bit of L lower back / oblique stuff again the last several days, it's been a difficult stretch in terms of traveling, just being out of the normal routine. I continue to think that a decent bit of this stuff is actually related to my L shoulder, the one I fell on hard several times years ago and that I have less ROM and strength when compared to my R. I think something has been up since doing double jerk work in April and then getting the setbacks. I suspect that doing things that are focused on stability for that shoulder are really going to help things and I think I need to re-focus on this with certain mobility work, drills from Kinetics, and some Turkish Getups with lighter weights in particular which I have not been doing. I need to get stability and good positon in the OH position. When at Kinetics on Wed Michael had me press a 16kg bell overhead and then squat down (Sots press). He was very pleased with how I moved, a lot of improvements, but I am not satisfied and really doing this with the bell in the L hand overhead was extremely hard for me. I need to speak with Kevin and figure out what is going on here and really drill down on this weakness and make it a strength. There is something to this. Walking feels very good, mobility work feels very good. I am going to be focusing on various Original Strength movements and just trying to take this week to keep things moving forward, in the face of what will be high-stress on this work project. Now is not the time to push anything and I don't plan on it. Had a really nice time today meeting my brother Nick in NJ and we went into NYC and saw a ton of places, had two nice meals, and it was just great to connect again. That's really what it's all about at the end of the day - family, and friends, spending time with people that you love, and that love you back. This other shit takes care of itself if you keep your eye on the big picture.
Notes - Writing this on late Sunday evening in NJ after traveling the last several days, first to the San Juan Islands with the kids on Thursday/Friday and then on the plane to NJ on Saturday afternoon. It's been busy. Have been noticing a bit of L lower back / oblique stuff again the last several days, it's been a difficult stretch in terms of traveling, just being out of the normal routine. I continue to think that a decent bit of this stuff is actually related to my L shoulder, the one I fell on hard several times years ago and that I have less ROM and strength when compared to my R. I think something has been up since doing double jerk work in April and then getting the setbacks. I suspect that doing things that are focused on stability for that shoulder are really going to help things and I think I need to re-focus on this with certain mobility work, drills from Kinetics, and some Turkish Getups with lighter weights in particular which I have not been doing. I need to get stability and good positon in the OH position. When at Kinetics on Wed Michael had me press a 16kg bell overhead and then squat down (Sots press). He was very pleased with how I moved, a lot of improvements, but I am not satisfied and really doing this with the bell in the L hand overhead was extremely hard for me. I need to speak with Kevin and figure out what is going on here and really drill down on this weakness and make it a strength. There is something to this. Walking feels very good, mobility work feels very good. I am going to be focusing on various Original Strength movements and just trying to take this week to keep things moving forward, in the face of what will be high-stress on this work project. Now is not the time to push anything and I don't plan on it. Had a really nice time today meeting my brother Nick in NJ and we went into NYC and saw a ton of places, had two nice meals, and it was just great to connect again. That's really what it's all about at the end of the day - family, and friends, spending time with people that you love, and that love you back. This other shit takes care of itself if you keep your eye on the big picture.
Wednesday, July 1, 2015
7/1/15 Wednesday July 1, 2015 (walk, Kinetics)
7:30am - went for a nice walk at Greenlake for about 45 minutes. Just got out of bed, put on my shoes, and went. This felt great. Nice sunny morning, got some coffee, and then breakfast after.
5:00pm - Appt at Kinetics - great stuff. Did another movement re-exam and I am significantly improved from when I started this journey several weeks ago. I am cleared for overhead movements. I have to work in New Jersey next week, it's probably going to be quite stressful knowing what I will be doing, so plan on just working some body weight stuff and walking outside as much as possible. I hope to be coming back to Seattle to be looking at Monday the 13th as the day to resume my progress towards SFG2 certification. It's going to be a long road but I am excited to have a goal to strive for. I am thinking sometime in 2016, before my SFG1 expires in November. Going to start working a short and long-term plan with Kevin that keeps moving well as a primary goal but also appropriately progresses towards nailing down the SFG2 qualifications.
5:00pm - Appt at Kinetics - great stuff. Did another movement re-exam and I am significantly improved from when I started this journey several weeks ago. I am cleared for overhead movements. I have to work in New Jersey next week, it's probably going to be quite stressful knowing what I will be doing, so plan on just working some body weight stuff and walking outside as much as possible. I hope to be coming back to Seattle to be looking at Monday the 13th as the day to resume my progress towards SFG2 certification. It's going to be a long road but I am excited to have a goal to strive for. I am thinking sometime in 2016, before my SFG1 expires in November. Going to start working a short and long-term plan with Kevin that keeps moving well as a primary goal but also appropriately progresses towards nailing down the SFG2 qualifications.
Subscribe to:
Posts (Atom)