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Always Be Smashing

Was up too late last night with volleyball, opted to sleep in this morning and skip the morning session. Kind of bums me out, first one I've missed other than vacations... but the right thing to do.

06/28 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 275
Pull ups 4,4,3,3,3
Assisted pistols 3x5
BB side press 4x5 55#
KB1HS 10x10 32
- particularly with a little fatigue, notice a lot of weakness in the right side of the back (left hand swing) vs right
RIS pancake
- short session, but no assistance

Was feeling it with the pistols - tried to minimize the assistance, felt a little soreness in the quads afterwards. Maybe not the best choice for the light week.

Pull ups feeling good too - a couple of random chest-to-bar reps in there.
 
06/29 06:00

Not enough sleep, took an easy session.

3.0m treadmill walk 3.5 4% incline


Family time in the evening, no session
 
06/30 10:00

Karate practice

06/30 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40
TGU 5x1 x side 40
Circuit x3
- KB good morning x8 20
- KB pullover x8 20
Circuit x2
- RIS pancake
- bar hang 25s
 
07/02 06:00

5min jump rope
EYFS +
Cook hamstring drill

07/02 11:30

Took the day off to take my kids and some friends to the pool, couldn't resist getting in some work

Circuit x3, 50yd swim before each exercise
- Pushups x10
- BW squat x10
- Flat bent leg raise x10
- Bridge x10
- Wall handstand 25s

07/02 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 295
Pull ups 5x4
Assisted pistols 3x5 10#
BB side press 4x5 60#

Good session given all the work today
 
Unplanned day off 7/3, family stuff.

07/04 06:00

Get strong, because 'Murica!

5min jump rope
EYFS+
- In the frog today, spent a lot of focus pushing my feet out and ankles down in all the positions - felt like making some progress
Cook hamstring drill

07/04 10:30

Circuit x12
- 50m sprint
- 150m walk

A & A style, walking slow enough to get full recovery

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40
TGU 5x1 x side 40
 
Missed morning session on 7/5 due to a late night of watching fireworks. Slept in past 8, which I haven't done probably in a year.

07/05 15:00

Knocked off work early to get in my afternoon session, since we went to see a play in the evening. Summer is just not a good time for training, so much other stuff to get in the way.

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 295
Pull ups 5x4
Assisted pistols 3x5 10#
BB side press 4x5 60#

Mixed session today. DL was very encouraging, confidence with that weight is way up. Pull ups feeling like I could start going chest-to-bar again, but that it would cost a lot more in fatigue, would have to bring the volume down. Pistols were tough, particularly on the right leg, due to some fatigue from the sprint session. Presses are going well, feels like I could start moving more weight, looking forward to retesting in a couple weeks.

07/06 06:00

~5m run/walk outside 1:30

This was a little rough. Went out on a trail instead of the road, little hilly and uneven. Ran for the first 2 miles, but then it started to feel like my right leg was getting ready to fail. Stride length kept getting shorter and shorter, some groaning from the groin. Definitely still fatigued from the Wednesday sprint session. Had to walk the rest of the way - tried to start up running a couple of times, but leg was having none of it. DOMS wins for today.:(
 
07/06 16:30

GSQT 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10 x10 40,48,40,40,40
TGU 5x1 x side 40,48,40,40,40
Circuit x3
- RIS pancake
- bar hang 25s

After getting beat up by the run this morning , felt like I needed a win tonight, so I cracked out the beast. First time doing a one-hand swing with it - just as ugly/squatty as I remember my first set of swings with the 40 being, and it threatened to tear my arm out of the socket on one of the TGUs, but I kept it in line. The beast beat me up, but I'm still calling this a win.(y)
 
07/07 16:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40,48,40,40,40
TGU 5x1 x side 40,48,40,40,40
Flat bent leg raise 3x15

Swinging the beast was actually easier today- not easy, just easier. Probably just due to continued recovery from sprint session.

TGU still felt like getting pinned under a truck.
 
07/08 10:00

1050 yd swim

Went out and threw the javelin for about 30 minutes in the afternoon. Hurt my elbow, need to study technique.
 
07/09 06:00

5min jump rope
EYFS +
Cook hamstring drill

07/09 18:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x3 330
Pull ups 5,5,5,4,4
Assisted pistols 3x3 20
BB side press 4x3 70#
- right arm definitely lagging the left

07/09 21:30

Circuit x5
- heavy bag 1:00
- KB snatches 2x6 24
- rest 2:30

Grip very fatigued from earlier session. I initially tried sets of 10 snatches, but hands were not having it.
 
07/10 08:00

Took kids to track practice this morning, got my morning session in there.

Hollow sprints 20/20/20 x12
- kept distance low, see what kind of DOMS I get this week

Circuit x6
- tire flips x4
- Pushups x10

The high school where the kids practice has a couple of big tractor tires sitting out in the field. How come we never had any of those when I was in school?!

07/10 20:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40,48,40,40,40
TGU 5x1 x side 40,48,40,40,40

Tough session, can definitely tell it's the heavy week of the cycle.
 
07/11 06:00

Merry slurpee day

5min jump rope
- Terrible today, loads of false starts
EYFS+
Cook hamstring drill

Lots of hip fatigue today, probably a combination of heavy weights week + sprinting. Cook drill in particular really burned today. But I'll take fatigue over being sore, feeling pretty good still. However, something in my lower back is limiting my ability to twist to the right vs. the left - I notice it when I twist around a bit in the bottom of the GSQT. Doesn't hurt, but makes me nervous.
 
WhatWouldHulkDo said:
After getting beat up by the run this morning , felt like I needed a win tonight, so I cracked out the beast. First time doing a one-hand swing with it - just as ugly/squatty as I remember my first set of swings with the 40 being, and it threatened to tear my arm out of the socket on one of the TGUs, but I kept it in line. The beast beat me up, but I'm still calling this a win.(y)
Click to expand...
so would I! very well done man
 
WhatWouldHulkDo said:
However, something in my lower back is limiting my ability to twist to the right vs. the left - I notice it when I twist around a bit in the bottom of the GSQT. Doesn't hurt, but makes me nervous.
Click to expand...
possibly because you started swinging the BEAST?
real it back in for a week and give it another test run and see how the back feels... maybe it just needs active recovery
 
Strong Rick said:
possibly because you started swinging the BEAST?
real it back in for a week and give it another test run and see how the back feels... maybe it just needs active recovery
Click to expand...

Ha - that didn't even occur to me, but it's completely obvious, isn't it. Gotta give the beast it's due.

I'm coming to the end of a 6-week cycle here, and I'm planning to spend a week or two off the weights doing high-rep calisthenics "therapy". Should be just what the doctor ordered.

Thanks for the reality check, man.(y)
 
07/12 06:00

5min jump rope
EYFS +
Cook hamstring drill

Shoulders a little sore from volleyball last night. Felt like I really attacked the frog today - was good, but felt it for most of the day.

07/12 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x3 330
Pull ups 5,5,5,4,4
Assisted pistols 3x3 20
BB side press 4x3 70#
Flat bent leg raise 3x15

Pistols felt really good - was minimizing the assistance, but definitely still need it for balance.
 
07/13 06:00

3m treadmill walk 55:00

07/13 13:30

EYFS + lite
- used a 16 for the loaded movements, felt like a toy:cool:

07/13 19:30

5km run outside 26:50

Local race that I like to go out and support. Good time for me, close to PR - and I'm 10# heavier now than when I ran my PR. Need to do something about that. ..
 
Took 7/14 off. Actually felt pretty sore for a lot of the day.

07/15 10:00

1000yd swim
2.6m treadmill run 30:00

Later in the day, went out and threw the javelin. Got a few of them to stick, which is encouraging, but not real consistent yet.

Some RIS pancake work in the evening.
 
07/16 06:00

5min jump rope
EYFS+
Cook hamstring drill

Feeling a little beat up, even just from the mobility stuff. Hips and shoulders are sore. This week will be all about of endurance/strength-endurance work, hopefully that helps.
 
07/18 06:00

Circuit x6
- 0.5m treadmill run 6.2
- This is faster than I can do nasal breathing. Nasal breathing in, really trying to push the air into the stomach. Mouth breathing out.
- Push ups x15
- BW squats x15
- Flat bent leg raise x15

10min treadmill walk 3.1

I tried to do some stretching afterwards, but was too much of a sweaty mess to relax.

07/18 21:00

EYFS+
 
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