all posts post new thread

Always Be Smashing

Volleyball has been pretty rough lately. The colder weather brings all the outdoor players in, so the overall level of play goes up. And my team of 40-something year old parents doesn't seem to be getting any faster. Me? I'm in my prime, of course.;)

10/11 06:00

5min treadmill walk
EYFS +

Added a bent arm bar at the end of each arm bar set, it's an interesting movement. Maybe time to up the weight there.

10/11 13:00

Static stretching sequence x1

10/11 22:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
ROP L1 x5
- C&P 32
- Pullups 20#
KB snatch 16x5 32 EMOM

Advantage of a home gym #27: post-Margaritas session. Safe? No. Satisfying? Yes.
 
10/12 06:00

60:00 treadmill walk / run 4.1m

10/12 13:00

Static stretching sequence x1

Knowing myself, I've been resisting the temptation to keep adding things to this sequence - the longer it gets, the less likely I'll be to go do it after lunch. Today after I was done, I spent a little time trying to get into a front split. I've still got a long way to go there, but I felt soooo good afterwards - just generally relaxed and loose. May need to work those in. ..

10/12 18:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
TGU 5x1 x side 40,48,40,48,40

Wasn't feeling recovered enough for DL tonight, the TGUs were plenty. All the volume for ROP may force me to drop to DL once per week regularly, will play it by ear.
 
10/13 11:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
ROP L2 x4
- C&P 32
- Pullups 20#
KB1HS 10x7 48 every 45s

Feeling a lot of soreness in the lats today, probably overdid it on snatches.

10/13 21:30

Static stretching sequence x1
 
10/15 06:00

5min jump rope
EYFS +

10/15 13:00

Static stretching sequence x1

10/15 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
ROP L4 x1, L3 x4
- C&P 32
- Pullups 20#
KB1HS 10x10 40
- Interval 30s x5 45s x4

Session started off really well, the 4-rung ladder felt surprisingly sharp. But definitely faded out at the end, didn't have much power in the swings. Had a clean in the middle that racked a bit off, put some pressure on my wrist. But rather than drop it, I pressed it anyway, because I'm dumb.:rolleyes: so that probably didn't help.
 
10/16 06:00

60:00 treadmill walk / run 4.6m

10/16 15:00

Static stretching sequence x1

10/16 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
DL 355x3, 385x2, 405x1
Tactical get ups 10x1 x side 20# continuous

Wanted to get in some DL singles ahead of the TSC next weekend. 405 ties my best from the April TSC, so hopefully I'm primed to add a few pounds. My grip seems like point of failure. I think to get the DL up more, at some point I'll need to do some assistance work to just hold the bar with a lot of weight on it.
 
10/18 06:00

5min jump rope
EYFS +

10/18 13:00

Static stretching sequence x1

10/18 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
ROP L2 x1, L1 x4
- C&P 32
- Pullups 20#
KB snatch 12x5 32 EMOM
Flat frog raise 3x13
 
10/19 06:00

60:00 treadmill walk / run 4.3m

10/19 13:00

Static stretching sequence x1

10/19 18:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
TGU 5x1 x side 40,48,40,48,40
 
Just realized that today is my 1 year anniversary of hitting Simple. Good time for a little reflection.

My training a year ago was pretty unfocused - trained very regularly, but was doing a hundred different movements a week. After Simple, and ingesting a lot from this forum, I got inspired to refocus. And, despite some ups and downs, I think it's paid off.

Kettlebell work has come a long way. I remember a year ago swinging the 40 was torture, now it's my working weight. I feel like I'm in striking distance of Solid. Another year and change, who knows... maybe could get my name on that Sinister board. It feels possible.

DL is coming along nicely, and I'm glad to have taken it up. Doing some limit strength work is just good for my pride.

I've had to abandon some of my calisthenics goals for the time being, but I think it was a good choice, given that I'm making progress in my OCR pursuits. I believe I've got the obstacle strength in the bag, just need the endurance work to get to the Spartan Beast. Maybe next year, maybe two years. .. I'm not in a rush.

Just gotta keep smashing.
 
10/20 10:00

Karate, teaching.

10/20 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
ROP L3 x1, L2 x4
- C&P 32
- Pullups 20#
KB1HS 12x7 48 every 45s
 
10/21 09:30

1100yd swim
Circuit x2
- Diamond pushups x10
- Close squat x10
- Flat straight leg raise x10
- Bridge x10
- Wall handstand 25s

Woke up feeling beat up, hips and back sore. Passed as the day went on, but not how I want to feel. I think swinging the beast is more taxing than I'm giving it credit for. Need to do a better job of keeping the medium day medium effort.

10/21 21:30

Static stretching sequence x3
 
10/22 06:00

5min jump rope
EYFS +

10/22 13:00

Static stretching sequence x1

10/22 17:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
ROP L4 x2, L3 x3
- C&P 32
- Pullups 20#
KB1HS 4x10 40 EMOM

Today was a grind, right from square one. Just didn't feel like I had the energy for this, but plowed through it anyway. Nothing left for swings at the end, so just did a few to check the box.

Realized today, after reading the ROP support group thread, that I messed up my light & medium days last week, cut them short. Filled it with swings, so I don't feel too bad. But today's session isn't filling me with confidence. I feel strong - I'm already pleased with the press and pullup volume I'm getting - but not confident I can sustain it.

Will take a lot of rest this week, see what happens.
 
WhatWouldHulkDo said:
Just realized that today is my 1 year anniversary of hitting Simple. Good time for a little reflection.

My training a year ago was pretty unfocused - trained very regularly, but was doing a hundred different movements a week. After Simple, and ingesting a lot from this forum, I got inspired to refocus. And, despite some ups and downs, I think it's paid off.

Kettlebell work has come a long way. I remember a year ago swinging the 40 was torture, now it's my working weight. I feel like I'm in striking distance of Solid. Another year and change, who knows... maybe could get my name on that Sinister board. It feels possible.

DL is coming along nicely, and I'm glad to have taken it up. Doing some limit strength work is just good for my pride.

I've had to abandon some of my calisthenics goals for the time being, but I think it was a good choice, given that I'm making progress in my OCR pursuits. I believe I've got the obstacle strength in the bag, just need the endurance work to get to the Spartan Beast. Maybe next year, maybe two years. .. I'm not in a rush.

Just gotta keep smashing.
Click to expand...
lots of good progress!
 
10/24 06:00

5min jump rope
Static stretching sequence x3

Volleyball tonight


Strong Rick said:
lots of good progress!
Click to expand...

Thanks, I'm pretty pleased.

I'm realizing that progress is addictive - having a stretch where I feel like I'm accomplishing something puts me in the mindset to keep pushing harder and harder to keep gaining... which isn't always smart, and quite frequently it's the opposite. I'm wrestling with that a bit now.
 
10/25 06:00

5min treadmill walk
EYFS +

10/25 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
ROP L2 x5
- C&P 32 first 2, then 32/24
- Pullups 20# first 2, then 20# / BW
KB snatch 14x5 24 EMOM
Static stretching sequence x1

Decided that I definitely need to reduce the ROP and create some more recovery space. Going to try doing 24 on the top rung of each ladder, and the 32 for the others. Similarly, BW on the top rung for pullups, and 20# for the others. See if that keeps me from feeling beat up. Expect I'll need to reduce the swing work as well.

Hurts the pride a little. But on the plus side, the 24 feels like a toy, and getting chest to bar is getting easy with weight on the pullups.
 
WhatWouldHulkDo said:
I'm realizing that progress is addictive - having a stretch where I feel like I'm accomplishing something puts me in the mindset to keep pushing harder and harder to keep gaining... which isn't always smart, and quite frequently it's the opposite. I'm wrestling with that a bit now.
Click to expand...
I struggle with that exact same thing constantly!
I think you are right, when we end up pushing harder our goal ends up getting further away... need to stay patient and keep inching forward and after many months then reevaluate.

However as you mentioned I make the same the mistake over and over again and end up pushing too hard....
 
10/26 06:00

60min treadmill walk / run 4.2m

10/26 13:00

Static stretching sequence x1

10/26 21:30

25min samurai get ups

I have a couple of bokken (wooden katana sword) in my gym - partly as decoration, but I'll take one down and swing it around for fun sometimes. Wanted to do some light mobility stuff tonight, so I did continuous tactical get ups holding the bokken overhead, with a cut at the top of each - the samurai get up.

Yup, I'm a nerd.:p
 
You must log in or register to reply here.
Back
Top Bottom