all posts post new thread

Always Be Smashing

08/24 06:00

62:00 treadmill walk 4.0m

08/24 12:00

Static stretching sequence x1

08/24 17:30

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

First S&S session in a while, and it felt like it. Probably pushed a little harder than I should, ended with a knot in my upper back.:rolleyes:
 
Spent the last week in NYC with my wife on vacation. I looked at finding a local gym that might let me come in for just a couple days to get in some weight work, but couldn't find anything, so ended up just doing some workouts around Chelsea Park. Was fun to be outside... less fun always smelling urine at a couple of points around the track.

8/28 07:00

Circuit x8
- 0.36m run
- Push up x10
- BW squat x10
- Pull up x3
+ 0.36m run

Static stretching sequence x1

8/30 07:00

Push up x25
BW squat x25
Pull up 2x4
Flat bent leg raise x25
Bridge x15
Wall handstand 30s

Circuit x6
- 0.36m run
- Push up x10
- BW squat x10
- Pull up x3
- Flat bent leg raise x10
- Bridge x6
- Wall handstand 15s

Static stretching sequence x1

8/31 07:00

Circuit x7
- 0.36m run
- Push up x10
- BW squat x10
- Pull up x3
- Flat bent leg raise x10
- Bridge x5
- Wall handstand 15s
- One of the following:
-- Side press with ~70# chunk of rebar
-- TGU with brick on fist
-- Farmers carry with rebar
+ 0.56m run

Static stretching sequence x1


In addition to that, did more walking around the city than I've probably done all year. And yet, I still managed to put on 3# worth of NYC pizza.:rolleyes: Took the weekend off to recoup.
 
09/03 08:00

10k run 57:27

Another good-sized road race, my 3rd of the year - and I have one more on the schedule for November. With all this running, you'd think I'd be thin...

09/03 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 300
Pull ups 5,5,4,4,4
Assisted pistols 3x5 15#
BB side press 4x5 65#
Flat frog raise 3x13

Everything except presses felt really good today. I suspect a result of being fully recovered, vs the state of minor fatigue I've been generally operating in. I'm certainly guilty of constantly trying to creep more into my workouts... probably need to rethink and look to make more recovery time,
 
09/04 06:00

5min treadmill walk
- feeling a lot of soreness in ankles, some combination of the race yesterday and all the walking on vacation
EYFS +

09/04 14:00

Static stretching sequence x1

09/04 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
KB1HS 10x10 40
TGU 5x1 x side 40
 
09/06 06:00

5min treadmill walk
EYFS +

09/06 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x5 300
Pull ups 5,5,4,4,4
Assisted pistols 3x5 15#
BB side press 4x5 65#
Flat frog raise 3x13
Static stretching sequence x1

I was pretty close to bagging this session due to some lingering fatigue and sleep deficit from late volleyball last night. But this ended up being a good session - good pull ups, presses much better than Monday.

But, I can tell the sleep deficit is going to catch up with me soon...
 
09/07 06:00

60:00 treadmill walk 3.8m

09/07 13:00

Static stretching sequence x1

09/07 17:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
Circuit x6
- 0.25m treadmill run 5.5.5
- KB snatches 2x3 32

Snatching the 32 felt easier than I remember - not easy, just easier. Still tough catching the drop, particularly on the left. My boy came down to work out with me - just good for my heart.
 
09/08 10:00

Karate practice, teaching.

09/08 21:30

Got a couple weeks left in my current cycle, thinking I might take up ROP after that. So thought I'd test out if I can use the 32. Answer appears to be yes.

KB C&P x5 x side 32
Pull up x5 20#

The weighted pull up is encouraging too - though the last rep wasn't as pretty as I might like.

Static stretching sequence x3
 
09/09 09:00

1300y swim
Circuit x2.5 (interrupted after squats in 3rd round)
- Diamond push up x10
- BW close squat x10
- Flat frog raise x10
- Bridge x10
- Wall handstand 20s

Should work on close squats as a mobility drill. Goblets are great for the hips and lower back, but there's some kind of blockage in the chain that stops me from getting to the bottom in a close squat.

Handstand work is encouraging - I'm able to stay off the wall a lot, had a pretty good freestanding hold in the second round.
 
09/10 06:00

5min jump rope
EYFS +

Woke up this morning feeling a little lousy, but proceeded with the session anyway. After finishing and making breakfast for the kids, a little lousy turned to very lousy. Ended up spending most of the day in bed sleeping it off. Felt better in the afternoon, but elected not to push my luck - taking the evening off .
 
Opted to sleep in this morning rather than getting in my walk, try to fight off whatever bug took me down yesterday.

09/11 14:00

Static stretching sequence x1

09/11 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x3 345
Pull ups 5x5
Assisted pistols 3x3 24
BB side press 4x3 70#
Flat frog raise 3x13
KB snatches 10x5 32 EMOM

Good session in general. Not my best DL, but solid. Felt like I still had more grip & energy for snatching at the end, but my back was starting to tire out.
 
09/13 06:00

EYFS +

Really dragging this morning. Got an awesome back pop during the bretzels.

09/13 14:00

Static stretching sequence x1

Making two changes to the stretching sequence starting today:
- Replacing the piriformis stretch with pigeon pose. Seem to have enough mobility to get into it without stressing my knee, and it's a good progression to front splits
- Adding a pancake stretch at the end. Seem to have enough mobility now that I can get into it without feeling like it's just an isometric groin hold.

09/13 18:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16
Bridge 3x5
DL 2x3 345
Pull ups 5x5
Assisted pistols 3x3 24
BB side press 4x3 70#

Good session. With the exception of pistols, everything felt like it's time for more weight.

09/13 21:30

Circuit x4
- 0.25m treadmill run 5.7
- KB1HS 2x10 40
- Flat frog raise x10
 
09/14 06:00

60:00 treadmill walk 4.0m

09/14 13:00

Static stretching sequence x1
- Experimented a little with twisting in the kneeling quad stretch. End goal is getting into the lizard pose with quad stretch.

09/14 17:30

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

This wraps up another 6 week cycle. Though I'm feeling strong lately - TGUs with the beast were rock solid today - body is definitely ready for a little break. Going to take the weekend pretty easy, next couple of weeks will be focused on some strength endurance work, then jump in to the ROP.

In other news:
* I have to give up my goal of trying to get into a track meet this year. Fundamentally, I just haven't been able to work on the speed and throwing - the blocks of time I have allotted to train just aren't conducive to getting out to a track regularly to train. And as it turned out, I got a work trip dropped right on top of the meet I was shooting for anyway. Next year, if I want to try this again, I'll have to find some way to get in a regular middle-of-the-day session at the track. Who knows.
* Karate training is looking really spotty for the next couple months due to family & coaching obligations. Really bums me out, but it's like I have to pick 2 out of 3 goals: being a good dad, being strong, and being a super ninja. Unfortunately super ninja comes in last on that list.

Next fun event on the horizon is the October TSC. Training plan: plenty of weighted pull ups and snatch conditioning with the ROP, and DL on variety days. Looking forward to it.
 
09/15 10:00

Karate practice. First time I've been in to train, rather than teach, in more than a month. And might be the last one I can get to in a few weeks. :(

09/15 21:30

Static stretching sequence x3
 
09/16 09:00

1300y swim
Circuit x3
- Diamond push up x10
- BW close squat x10
- Flat frog raise x10
- Bridge x10
- Wall handstand 20s

During the second round, had a solid 10s+ free handstand. Making progress there seems to be about being able to make tiny corrections through the wrists.
 
09/17 06:00

5min jump rope
EYFS +

09/17 15:00

Static stretching sequence x1

09/17 18:00

Circuit x4
- 0.5m treadmill run 5.5
- Push ups x15
- BW squat x15
- Pull ups x2 chest to bar
- Flat bent leg raise x15
+ 0.5m treadmill run 5.5

Running was tough, legs were just generally tired.
 
09/18 06:00

61:00 treadmill walk 3.5m

09/18 14:00

Static stretching sequence x1

09/18 21:30

Circuit x3 reps x30,20 15
- Push ups
- BW squats
- TRX rows
- Flat bent leg raise
- Headstand bridge
- Wall handstand 40s

7min box step ups, easy pace

Not a great session, just not must gas in the tank. This was a "better than nothing " session.
 
You must log in or register to reply here.
Back
Top Bottom