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Always Be Smashing

2/10 07:00

BAN practice
50min treadmill run/walk 3.8m
- 1W 40E 1W (0.33ST 1W)x6
Tac frog, pumps + QL straddle

Good run today. Seems like I've been seeing a correlation lately between days when my weight hops up slightly and good run days. Now, that could be an artifact of days after a missed training day. Or, maybe it goes to my theory that my prior weight loss wasn't weight that I wanted to lose. Given that my pull-ups lately have felt very strong despite carrying some extra weight, I tend to think the second may be the case. I need to do something different to lose the weight that I actually want to lose.

Volleyball in the evening. We won all games against a weaker team. Feels good to do that sometimes, even if it's not great volleyball.
 
2/11 11:00

BAN practice
Trifecta
OP 4x5 100#
Shoulder sequence

2/11 17:30

Mobility warmup
SQT 2x5 215#
FSQT triples 185, 215, 245, 265 (#)
BP triples 165, 195, 215, 225, 235
Pull-ups 4x4
Grip work

After a couple sets of light squats,, decided to make it a test day. That certainly picked up the energy quickly.

First time doing the front squat in a long, long time. Used the belt on the last triple: felt like my core was the limiting factor, rather than the inner thigh I feel on back squats. Figuring I might do a rotation with the front squat, see if a little variation adds to the bottom line.

Donked my head on the ceiling 3 times during pull-ups. Strong ?,but dumb ?
 
WhatWouldHulkDo said:
2/11 11:00

BAN practice
Trifecta
OP 4x5 100#
Shoulder sequence

2/11 17:30

Mobility warmup
SQT 2x5 215#
FSQT triples 185, 215, 245, 265 (#)
BP triples 165, 195, 215, 225, 235
Pull-ups 4x4
Grip work

After a couple sets of light squats,, decided to make it a test day. That certainly picked up the energy quickly.

First time doing the front squat in a long, long time. Used the belt on the last triple: felt like my core was the limiting factor, rather than the inner thigh I feel on back squats. Figuring I might do a rotation with the front squat, see if a little variation adds to the bottom line.

Donked my head on the ceiling 3 times during pull-ups. Strong ?,but dumb ?
Click to expand...
Nice work on the front squats! I thought it was only me who banged my head on basement ceiling doing pullups. I moved my setup to garage later on.
 
2/15 07:30

BAN practice
Trifecta
OP 4x5 115#
TRX deck squats 3x8
Shoulder sequence

I've been trying to come up with a way to work in some high-rep squats. Going to try to superset it in with overhead presses. Starting with relatively low reps, don't want to interfere with heavy squat work.

2/15 16:30

Mobility warmup
FSQT 3x5 215#
BP 3x5 190#
Pull-ups 4x5
Grip work
Suitcase carries 10s x 12 48

Since mace swings are all the rage around the forum right now, and I know I've got shoulder mobilty issues, today I went out to the hardware store and bought a 6# sledge hammer, and did some turns with it today. Might be a good tool, we'll see.

In my head, I was worried that switching over to front squats was going to leave some leg strength on the table. After day 1, I no longer think that at all - that was challenging, even at the light weight! Next time, use the belt - front squats definitely seem more challenging on the core.
 
2/16 06:00

Samurai getups x10
Push-ups 13,18,14,13,12
45min treadmill run/walk 3.5m
- 1W 9E (9T 1W)x2 14E 1W
Tac frog, pumps + QL straddle

So, I can still get out of bed early to train! Paid for it later, though - about fell asleep at work at about 3 ?

2/16 17:15

Mobility warmup
KB snatch 22x5 32
TGU 10x1 40

You know, I spend a lot of time daydreaming about what I might substitute into my training to try to be more durable/balanced/skilled/whatever... then, after a good TGU session, I'm reminded how much more could be wrung from it. There's just so much there... the core work, the TUT endurance, the wrist and elbow joint toughening, the balance, the imminent threat of death ?. Such a great movement.
 
Had a lazy day this morning, missed my run. Got in a short session before volleyball instead.

2/17 17:15

BAN practice
Deck squat practice

Spent 10-15 minutes exploring the deck squat, seeing what I was capable of. Need a lot of momentum to roll all the way up. And it's amazing how much difference just 1/2 inch of extra height (i.e. a floor mat worth) makes. Fun, but made me a little dizzy. Really would be good to get back into "tumbling shape."

Volleyball in the evening. Split the match with an evenly-matched team- that was a lot of fun.
 
2/18 09:30

BAN practice
Trifecta
OP 4x5 115#
Deck squats 4x5
Shoulder sequence

I did this session while listening to a meaningless conference call for work. Multitasking!

I think I'm going stick with the assisted deck squats for a while. Doing these unassisted squats today, I feel like I'm not able to hit rock bottom on the way up, which is missing the point of what I'm looking for.

2/18 16:45

Mobility warmup
FSQT 3x5 215#
BP 3x5 190#
DL 1x5 350#
Pull-ups 3x5
Grip work

The funny thing about front squats is, my wrists, elbows and shoulders are in so much pain, I forgot how much work my legs have to do! Seriously debating if I might need to drop my training max for this first cycle, this didn't really feel like a "light" week.
 
2/19 07:30

Samurai getups x10
Push-ups 13,18,14,14,11
45min treadmill run/walk 3.4m
- 1W 9E (4T 1W)x4 14E 1W
Foam rolling, bretzels + forward fold

So, a week or so ago, I noted that I had a good run on a day where my weight popped up slightly. Today, my weight popped down a bit- and my HR was high during the run. Certainly seems to be a negative correlation there. I assume that those are weight fluctuations due to muscle glycogen content.

So... how do you keep glycogen content high, but lose fat? The million dollar question.

2/19 17:30

Mobility warmup
KB snatch 14x4 40
TGU 10x1 40

Once again, the TGU demonstrates that I have not "owned" it- that was tough after snatches. I think an "easy" set of 10 TGUs with the bulldog will be a worthy goal.
 
WhatWouldHulkDo said:
2/18 09:30

BAN practice
Trifecta
OP 4x5 115#
Deck squats 4x5
Shoulder sequence

I did this session while listening to a meaningless conference call for work. Multitasking!

I think I'm going stick with the assisted deck squats for a while. Doing these unassisted squats today, I feel like I'm not able to hit rock bottom on the way up, which is missing the point of what I'm looking for.

2/18 16:45

Mobility warmup
FSQT 3x5 215#
BP 3x5 190#
DL 1x5 350#
Pull-ups 3x5
Grip work

The funny thing about front squats is, my wrists, elbows and shoulders are in so much pain, I forgot how much work my legs have to do! Seriously debating if I might need to drop my training max for this first cycle, this didn't really feel like a "light" week.
Click to expand...
If someone isn't planning on doing Oly lifting, why not do Fsq's with the arms crossed bodybuilder style? No expert here, just asking.
 
Whosonfirst said:
If someone isn't planning on doing Oly lifting, why not do Fsq's with the arms crossed bodybuilder style? No expert here, just asking.
Click to expand...
Fair question. When I learned the front squat many, many a year ago, I was an oly lifter, so that's how I learned it. I tried the arms cross style later in life, and didn't like it - more pressure on the shoulders due to fewer points of contact, and I was just used to the oly style, I'm sure.

If it gets to be a problem, I can certainly look at the arms crossed style, but I'm guessing that if I give it enough time the wrists and elbows will get back in line. They're just whining now because they've had it easy for so long...
 
Did some skiing with the family on Saturday. Woke up Sunday morning with a lot of tightness in the lower back and hips - was really hard to get to the bottom of a squat during my warmups. Not sure what that was about.

2/21 08:00

Samurai getups x10
Push-ups 13,18,14,14,12
65min treadmill run/walk 4.5m
- 1W 50E 1W (0.33ST 1W)x6 5W
FSPM + front splits

Tough run today - HR just wouldn't stay down. Today, I'm blaming it on a glut of tortilla chips in my guts from post-skiing nachos.
 
WhatWouldHulkDo said:
Fair question. When I learned the front squat many, many a year ago, I was an oly lifter, so that's how I learned it. I tried the arms cross style later in life, and didn't like it - more pressure on the shoulders due to fewer points of contact, and I was just used to the oly style, I'm sure.

If it gets to be a problem, I can certainly look at the arms crossed style, but I'm guessing that if I give it enough time the wrists and elbows will get back in line. They're just whining now because they've had it easy for so long...
Click to expand...
To be honest I hated the bb style too. But with my extra long arms, the Oly style is difficult too. Better for Jefferson or hack squats.
 
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