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Always Be Smashing

10/27 10:00

TSC

DL 385x1, 415x1, 445x1 (new PR, previous 405)
Pullups x12 (new PR, previous 11)
KB snatch 116 (PR 121)

Good stuff. (y)

Blew my DL goal out of the water. I think my technique has come a long way since April, but today was also the first time I've used chalk. Made a big difference; got the bar deep in the palm, and it never moved, so I could just focus on pulling. 2x BW in striking distance now.

Pullups were a grind as usual. I was really close on 13, just wasn't in there.

Not surprised that my snatching was a little low. I had been doing a lot more glycolic work before the last TSC. Our judge was calling a lot of people on not locking out overhead, so I was exaggerating it. Still respectable numbers.

Only down side on the day was that they didn't have a T-shirt for me:mad: I mean, why else would I even do this stuff?
 
NoILSteve said:
That's a huge DL PR! Congrats!!
Click to expand...

Thanks, man. If I can bump 40# every 6 months, I think I get a book deal or something.


10/29 06:00

5min treadmill walk
EYFS +

10/29 14:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,24
Bridge 3x5
ROP L4 x1, L3 x4
- C&P 32 / 24
- Pullups 20# / BW

Pressing is still doing too much damage to my elbow in particular. Debating if it's time to jump ship, or if spending a bunch of weeks with a light bell would be worthwhile.

Took the night off from swings to recover from Saturday.
 
10/30 06:00

60min treadmill walk / run 4.3m

10/30 13:00

Static stretching sequence x1

10/30 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
KB1HS 10x10 40,48,40,48,40
TGU 5x1 x side 40,48,40,48,40
0.5m treadmill run 4:00

Well, much as I hate giving up, time to back away from ROP, at least for now. My elbow just feels like it's constantly on the edge of really starting to hurt. Maybe it's a technique problem, but in the end I think I've probably just got some weakness in the support muscles.

So... what now? I'm thinking maybe a base-building cycle - a bunch of running and strength endurance work. Been wanting to drop some weight, and my short and not-that-fast run this evening pretty clearly demonstrates that I could do with some conditioning. Got a karate tournament coming up this weekend, could stand to take a week off the heavy stuff anyway. .. back to the drawing board.
 
10/31 06:00

Static stretching sequence x2

Halloween , had to cut the morning session short to help kids get costumes ready for school. Got in a solid hour of walking trick-or-treating in the evening, then:

10/31 21:30

Circuit x6
- 0.25m treadmill run 7.5
- Pushups x15
- Pullups x2
 
WhatWouldHulkDo said:
So... what now? I'm thinking maybe a base-building cycle - a bunch of running and strength endurance work. Been wanting to drop some weight, and my short and not-that-fast run this evening pretty clearly demonstrates that I could do with some conditioning. Got a karate tournament coming up this weekend, could stand to take a week off the heavy stuff anyway. .. back to the drawing board.
Click to expand...
cant wait to read what you cook up!
 
Strong Rick said:
real nice work man! congrats on the PR's
Click to expand...

Thanks, sir!

11/01 06:00

5min treadmill walk
EYFS +

11/01 21:00

0.5m treadmill run 6.0
Circuit x5
- Uneven pushups 2x6
- Lunges 2x6
- Pullups x4
- KB1HS 2x6 40
- 1min jump rope
Static stretching sequence x1

Just goofing off this week - do some stuff and get a sweat on. Think I'm coalescing on a plan for the next couple months - S&S + Tactical Barbell has served me well over the last couple months, stay in that vein.
 
11/03 09:00

Karate practice, teaching.

11/04 15:00

Karate tournament. Not a bad day, particularly given how spotty my training has been.

I had two serious brain shutdowns during kata, but still took 3rd. Guess the other guys messed up to.

Lost my first sparring match, to a guy who has beat me several times. He's a bull - good frontal defense, just charges in and unloads a hurricane of strikes. But I got in a pretty sweet hook kick to the back of the head, so I came away smiling. He ended up losing in the gold medal match to a guy with really impressive speed and mobility - the kind of fighter I'd love to be. Someday....

Enjoyed the day.
 
11/05 06:00

5min treadmill walk
EYFS +

11/05 13:00

Static stretching sequence x1

11/05 21:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
KB1HS 10x10 40
TGU 5x1 x side 40
Circuit L3 x4
- KB BU press 20
- Pullups

Elbow was feeling a little sore, must have taken a hit during the tournament. So decided to stay off the beast, pushed time with the 40 a little instead. Got the S&S work done in 24 minutes - 3/4 solid today. (y)
 
Congrats on the TSC results! Impressive performance for sure.
 
Thanks, @Anna C !

11/06 06:00

60min treadmill walk / run 4.25m

11/06 13:30

Static stretching sequence x1

11/06 20:45

Circuit x10
- LSD 6min
-- Rounds 1-4,9,10: treadmill run 0.4m
-- Rounds 5-8: stationary bike
- Pushups x10
- Lunges 2x5
- Flat bent leg raise x10
 
Took yesterday off, aside from volleyball.

11/08 06:00

5min treadmill walk
EYFS +

11/08 21:30

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
KB1HS 10x10 40,48,40,48,40
TGU 5x1 x side 40,48,40,48,40
Circuit L3 x4
- KB BU press 20
- Pullups
Static stretching sequence x1
 
11/09 06:00

60min treadmill walk / run 4.2m

11/09 14:30

Static stretching sequence x1

During one of the rotational stretches I got a wicked ab cramp. It looked like I had a six pack but had already drank 5 of them. Soreness from yesterday's TGUs, I reckon. Such a great movement, especially heavily loaded. Just attacks muscles from every angle.

Took the evening off, save energy for a race tomorrow.
 
11/10 09:00

10k run 58:16

Another local race, pretty good crowd. I think this is the first time I've gotten in 4 10ks in one year. Time was average, but I was a little disappointed, because I felt like I was pushing pretty hard. But, I haven't put in this many miles in a week for a long time, figure that's part of it.

11/10 21:00

Circuit x12, movement every 30s
- Pushups x10
- BW squat x10
- Flat bent leg raise x10

Static stretching sequence x1
 
11/11 08:30

600yd swimming variety

Swimming volume will be down for a while. My daughter is too skilled for swim lessons, but doesn't have time or inclination for swim team, so going to have her swim with me for a while.
 
Keep forgetting to say this - I got my TSC shirt in the mail a few days ago, and it is glorious. Thanks to the StrongFirst staff.

11/12 06:00

5min treadmill walk
EYFS +

Think it's time to up the arm bar weight. Getting easy with the 20, not sure I can just keep trying to rotate harder. Although, throwing in the occasional bent arm bar has been interesting too, maybe could get more into that - though it's not as good for spine mobility, IMO.

11/12 20:00

GSQT 3x5 32,40,24 with curl
Halo 3x5 16,16,20
Bridge 3x5
KB1HS 10x10 40,48,40,48,40
TGU 5x1 x side 40,48,40,48,40
Circuit L3 x5
- KB BU press 20
- Pullups
Static stretching sequence x1

Didn't have great energy for this session, just punched the clock. But, punched the clock with the beast, that's gotta be a good thing. Had some extra time, got in an extra pullup set too.
 
11/13 06:00

60min treadmill walk / run 4.2m

11/13 15:00

Static stretching sequence x1

11/13 21:00

Circuit x10
- Cardio:
-- Rounds 1-3, 9, 10: 6:00 treadmill jog
-- Rounds 4-8: 6min stationary bike
- Pushups x10
- BW squats x10
- Flat bent leg raise x10
 
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