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The Obstacle is the Way (was S&S and PTTP)

Today’s practice:

3 rds of 5 prying goblet squats, 5/5 halos and 5 tables

10 rds of 10 two-hand swings with 36kg kb

5 rds of 1/1 kb getups with 12kg kb

S&S recap - 31 minutes, 116 avg bpm

I honestly don’t know how accurate the average heart rate is on my Fitbit, but I’m hoping if it has error it’s consistent. So today I didn’t hit the swings as crisply as yesterday and it appears to show. My getups are fairly consistent, so the difference I think was the swings.

If you watch videos of @Pavel Macek swinging there is great consistency. It is worth shooting for - the martial art attitude of every swing being a knockout, breath control and the focus on hike for the first rep. Today I fell of a short of a master’s example.

Tomorrow I won’t.
 
I follow my HR with Suunto HR monitor for very long time, but lately I'm into "just Swing, don't think". Recording your HR is good, and if sometimes you won't, that's good too.
Nonetheless, good session.
 
mikhael said:
I follow my HR with Suunto HR monitor for very long time, but lately I'm into "just Swing, don't think". Recording your HR is good, and if sometimes you won't, that's good too.
Nonetheless, good session.
Click to expand...
I agree with this - the heart rate monitor confirms what I already knew.

I use a Fitbit as an alarm clock and warning I have messages as I’m functionally deaf. But I’ve tried it to monitor my sleep and workouts and honestly - it tells me nothing I didn’t know. I think it has done me good for health. My average hr increased when I was sick and it gives me a good indication when I’m back to 100%.

I’m seriously considering leaving it off for workouts.
 
Todays practise

Ruck - 20# vest 3.4 miles

3 rounds of 5 prying goblet squats, 5/5 halos and 5 tables (12 kg bell used for squats and halos)

10 sets of 10 two-hand swings - all with 36 kg kb

10 singles in getup with 12 kg kb

I do the swings typically every minute on the minute. This is more to slow myself down and slow the pace. I can pass the talk test with this schedule. I honestly think I’d be better served to have the self awareness to pace myself than to use a clock. But most often I try to go too fast.

Timing will be more critical during the PTTP deadlift. I know I will need a clock for the first few cycles.
 
B5AFA9C8-95BC-4CF6-B68A-4C1AE7618C35.jpeg
Rucking the South Saskatchewan river. I start on the heights, but once I reach the bridge in the picture the trail is down by the river. Very calming.
 
Todays practise

3 rounds of 5 prying goblet squats, 5/5 halos and 5 tables (12 kg bell used for squats and halos)

10 sets of 10 one-hand swings - all with 36 kg kb

10 singles in getup with 12 kg kb

I practiced climbing onto a branch and wrestlers bridges today. Everything went well - swings were powerful.

S&S is a very meditative practice. I like focusing on how I’m breathing during swings, for example. It really seems too easy!
 
Todays practise

3 rounds of 5 prying goblet squats, 5/5 halos and 5 tables (12 kg bell used for squats and halos)

10 sets of 10 one-hand swings - all with 36 kg kb

10 singles in getup with 12 kg kb

This was the end of my first bloc of S&S - next week I start PTTP. I was planning to do it by the book, but my shoulders won’t let me do a barbell side press. So I’m going to use a kb and start from the top. Snatch it and lower.

I experimented a bit and can’t do a strict military press. I’ve used the Russian press in the past, but with the recent injury to my good shoulder I can’t do that either. So my best option is the kb side press, with a light weight of 12kg. The conventional deadlift will start with 315.

I’m going to use 5-3-2 with a constant weight for both lifts. I’ll use a step progression for the dl and play the press by ear.
 
Today’s practice
Ruck 3.5 miles to gym - 20 lb vest
3 rds of 5 pry goblet squats, 5/5 halos and 5 tables
Deadlift 5, 3, 2 reps with 315 lbs
Side press 5,3,2 reps with 12 kg kb
(Long rests with rope turns between sets as active rest)
90/90 stretch, ql stretch & active/passive hangs

Despite being tired (not a good nights sleep) the PTTP session did not feel like enough work. Which is good I think. I used to be amazed some like Ed Coan could be so strong on what seemed like so few reps.

With it being so short I did every dl rep like competition - reset, tighten & pull. 315 was fairly light. The side press was another story. 12 kg certainly didn’t feel heavy, but my stability in the eccentric portion was a concern. Sheesh.

I love the brevity. I was looking forward to this and extremely focused during the lifting.
 
I should mention - I still do Press Reset daily. When I go into the gym early it is done as a movement break during work.
 
Today’s practice
Bike 3.5 miles to gym
3 rds of 5 pry goblet squats, 5/5 halos and 5 tables (12 kg kb)
Deadlift 5, 3, 2 reps with 325 lbs
Side press 5,3,2 reps with 12 kg kb
(Long rests with rope turns between sets as active rest)
90/90 stretch, ql stretch & active/passive hangs
Bike 3.5 miles home

I try to get 5 minutes between deadlift sets - I don’t time press sets. During the rest time I’ll do some rope turns and then typically SuperJoints or fast & loose drills. So right now I might do a minute or 90 seconds of rope turns and then just walk around and do some easy mobility drills.

12 kg in the side press felt better today. I could keep tighter since my right arm wasn’t shaking. The shoulder is slowly healing. I do the press from the top down - snatch it and then down and up. Easier to find a groove with my wonky shoulders.
 
Not too happy. Got my medical imaging report. My right shoulder is bad. Total rupture of one rotator cuff muscle (supraspinatus) and partial rupture of another (infraspinatus) and long head of the biceps tendon. So this goes along with rotator cuff rupture (subscapularis) on my left shoulder and completely torn off biceps that I had repaired.

If I could just do something for teres minor I’ve got all my rotator cuff muscles covered.



So. Two surgeries to look forward to this fall. Shoulder and cochlear implant. Not too happy.
 
Last edited:
Today’s practice
Ruck 3.5 miles to gym - 20 lb vest
3 rds of 5 pry goblet squats, 5/5 halos and 5 tables
Deadlift 5, 3, 2 reps with 335 lbs
Side press 5,3,2 reps with 12 kg kb
(Long rests with rope turns & SuperJoints between sets as active rest)
90/90 stretch, ql stretch & active/passive hangs

Great session. Slept well - deadlift weight felt very light. I think knowing what was wrong with the shoulder and the fact I am going to need surgery helps. I began formulating a training plan to deal with both surgeries. There is always opportunities to progress. What I am doing now is going to help. SuperJoints and Press Reset are going to help.

Life is good!!
 
Today’s practice
Ruck 3.5 miles to gym - 20 lb vest
3 rds of 5 pry goblet squats, 5/5 halos and 5 tables
Deadlift 5, 3, 2 reps with 345 lbs
Side press 5,3,2 reps with 12 kg kb
(Long rests with rope turns & SuperJoints between sets as active rest)
90/90 stretch, ql stretch & active/passive hangs
 
Today’s practice
Press reset
3 rds of 5 pry goblet squats, 5/5 halos and 5 tables
Deadlift 5, 3, 2 reps with 325 lbs
Side press 5,3,2 reps with 12 kg kb
(Long rests with rope turns & SuperJoints between sets as active rest)
90/90 stretch, ql stretch & active/passive hangs
3.5 mile walk home

Boring to write, but love the workout. Today was step back in the dl. 325 felt very easy. No way I’m comfortable going heavier in the press - but no pain or clicking in the shoulder. The side press may be the only press I can do right now given my shoulder injuries.

The temptation to dl during the S&S bloc and swing during the PTTP bloc is very real. I don’t think it would hurt - but I’m really trying to “do this”. Program as written. And while it may not hurt, the idea is to recover. So it may hurt and it may lead to further tinkering which would hurt.
 
Today’s practice
Ruck 3.5 miles to gym - 20 lb vest
3 rds of 5 pry goblet squats, 5/5 halos and 5 tables
Side press 5,3,2 reps with 16 kg kb
Deadlift 5, 3, 2 reps with 335 lbs
(Long rests with rope turns & SuperJoints between sets as active rest)
90/90 stretch, ql stretch & active/passive hangs

I upped the top-down kb press to 16kg. I was very cautious through the eccentric or lowering portion to keep a groove and reps were slow. But pushing was no problem. My shoulders are feeling okay after the session. So I will continue with this practice as long as there is no pain.
 
Today’s practice
Bike 3.5 miles to and from gym
3 rds of 5 pry goblet squats, 5/5 halos and 5 tables
Side press 5,3,2 reps with 16 kg kb
Deadlift 5, 3, 2 reps with 345 lbs
(Long rests with rope turns & SuperJoints between sets as active rest)
20 minutes of animal flow type practice - including brachiation
 
Hobbes said:
Today’s practice
Bike 3.5 miles to and from gym
3 rds of 5 pry goblet squats, 5/5 halos and 5 tables
Side press 5,3,2 reps with 16 kg kb
Deadlift 5, 3, 2 reps with 345 lbs
(Long rests with rope turns & SuperJoints between sets as active rest)
20 minutes of animal flow type practice - including brachiation
Click to expand...
I'm glad to find your log, I've just got a barbell and was thinking of doing something similar to what you are doing.

It's amazing to see what your body is capable of still, even with your shoulders in the condition they are in. Keep it up!
 
lais817 said:
I'm glad to find your log, I've just got a barbell and was thinking of doing something similar to what you are doing.

It's amazing to see what your body is capable of still, even with your shoulders in the condition they are in. Keep it up!
Click to expand...
Thanks! I’m really enjoying the practice.
 
Today’s practice
Bike 3.5 miles to and from gym
3 rds of 5 pry goblet squats, 5/5 halos and 5 tables
Side press 5,3,2 reps with 16 kg kb
Deadlift 5, 3, 2 reps with 355 lbs
(Long rests with rope turns & SuperJoints between sets as active rest)
20 minutes of animal flow type practice - including brachiation
 
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