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Training Log (Public) Journey

21.04.24 - Sunday

Max single 20k OHP - 5 reps each side
Max double 16k OHP - 8 reps
A few double clean 16k

To learn:
- Wait longer in the pocket for double cleans
- Breathing on the way up. Not holding the breath.

P3 level 2
 
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23.04.24 - Tuesday

P3 level 3, still working on the dead bugs numbers. Saw a video saying that I should have a slight arch on my lower back. Did them flat until now. With straight legs up I feel it in my sartorius. Will post a comment in the thread.

4x 4-3-3 double 16 press
4x 4-3-2 double 20 FSQT in 15min.

- I love heavy DKB FSQT. 15 minutes hell and back and spitting while breathing. Love it. Afterwards I feel much better than doing 3x5 back squats. :shrugging shoulders: Watch me suffering:



- I changed my foot position to straight forward. It´s a bit arkward with the wide stance for dkb but at the same time feels good.
- Great tension today
- Felt a heavy load on the muscles adjacent to my cervical. I believe it´s due to posture improvements due to P3 and now those muscles finally have to do something.
- Had a "right knee day". (There´s some tendon jumping sometimes, doctor and MRI say it´s functional. :shrugging shoulders:)
Regarding my older entries:

Old Sumo DL PR was 3x5@90k and OHP was 3x8@30k. Guess OHP is way stronger today.
 
26.04.2024 - Friday

60 minutes+ walking
24k 2H swings 5 reps EMOM for 18.
16 5x TGU e.s.

That was great! I thought it will be a peak session like with the front squats but recovered it was acutally pretty easy. Every minute I adjusted my posture and later on my timing. My last 2 sets have way more depth. That´s becacuse I let the bell in the pocket a little bit longer. Before I stopped the bell prematurely. What I think needs to be improved further is glute contraction at the bottom. Don´t really now right now how. TGUS we´re dessert.

I skipped stretching for the last 2 weeks because in the P3 protocol Geoff said something like "no more stretching" but he only reffered to increasing flexibility and mobility. Not "no stretching" after practice. (y)
 
27.04.2024 Saturday - Making sandwhiches. It gets harder as there are more customers plus the owner plans to reduce employees. Yay. Let´s see how long I will last.

28.04.2024 - Sunday

P3 Protocol
Bouldering

29.04.2024 - Monday

7x Snatch complex e.s.
Some 1H swings for drilling

30.04.2024 Tuesday

4x 6-4-2 strict press 16k
5x6 double 16k FSQT. The plan was to go for 15 minutes but got a weird feeling in my left knee. So stopped there.

Note to myself:
- Maybe cave in on the way down. Check next time!
- Coach advised a little bit squat to my hinge
 
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01.05.2024 - Wednesday - Rest

02.05.2024 - Thursday

5x 1-1-1-1-1 press ladder 1H 20k e.s. (Total reps: 20, Total volume: 800k)
15 min. 5x sets FSQT double 16, coudn´t count so I did 5-4-5-5-5-5-5-6-5-5 (Total reps: 50, Total volume: 1.600k)

Note:
- Coach: More explosive breath and press
- Tiny bit butt wink, will limit ROM next time
 
03.05.2024 - Friday

8x Snatch complex e.s.

Need more practice. But its better than before.
On the 1h left swing my right hip hinges faster resulting in a twisting force. Having a more strong stand on the opposite leg helped. I think my left leg is weaker and tighter. Not by much but enough. Similar but less in the right side.

Left side snatch looks okish. The bell almost flies. Right side is missing power sometimes.

Cleans are catastophes.

P3 went to the staple daily stuff.
 
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