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Always Be Smashing

04/01 06:00

5min samurai getups
EYFS +

Sequence updates for today:
- Arm bar sequence: ( 2 straight, 1 bent ) x3
- 9x on all tactical frog movements

04/01 21:30

GSQT 3x5 40,48,28 with curl
Halo 3x5 20
Bridge 3x5, elevated feet on 3rd set
DL 2x5 320#
Circuit L3x4
- KB press 32
- Pullups 20#
Pistol box squats 3x4
Circuit x3
- Flat straight leg raise x11
- Calf raise x20
- Cannonball hang N-sit 11s
- Fingertip pushups x5
- Wall handstand 30s

Clock punched.
 
04/08 06:00

5min samurai getups
EYFS +

Upped the bretzels and hindu pushups to x9.

04/08 15:00

Static stretching sequence x1

04/08 22:00

GSQT 3x5 40,48,28 with curl
Halo 3x5 20
Bridge 3x5, elevated feet on 3rd set
DL 2x5 340#
Circuit L3x4, L2
- KB press 32
- Pullups #20
Pistol box squats 3x5

Starting so late suuuuucks.
 
04/09 06:00

60min treadmill walk / run 4.6m

04/09 13:00

Static stretching sequence x1

04/09 21:30

5min jump rope
KB snatch 34x3 EMOM 32
TGU 5x1 x side 48,40,40,40,40

Nothing felt good this evening. Must be outpacing my recovery. Hurts the pride some, a fee weeks ago I was really feeling good. Always ups and downs, I guess.
 
Wednesday morning I woke up at 6, but the body was adamant that I should sleep instead of stretch. Back to bed I went.

Volleyball went well. I haven't been hitting great lately, but my defense has been really sharp - lots of blocks and covering a lot of court.

04/11 06:00

5min samurai getups
EYFS +

04/11 21:00

GSQT 3x5 40,48,28 with curl
Halo 3x5 20
Bridge 3x5, elevated feet on 3rd set
DL 2x5 340#
Circuit L3x4, L2
- KB press 32
- Pullups 20#
Pistol box squats 3x5
Circuit x3
- Flat straight leg raise x11
- Calf raise x20
- Cannonball hang N-sit 11s
- Fingertip pushups x5
- Wall handstand 30s

Felt sharper today all around. Noticed that catching the bell after finishing the sets of presses was really fatiguing my grip. Wonder if that's a breakdown in technique, or just starting off fatigued from DL.

One week left in this cycle. Then I'll coast a couple weeks to the TSC... after that, maybe a cycle of base building. Feels like I could use a little break from heavy stuff.
 
04/12 06:00

60min treadmill walk / run 4.5m

04/12 13:00

Static stretching sequence x1

04/12 21:45

5min jump rope
Heavy bag 1min on 1:45 off
Burpees
- 12x3 EMOM
- 8x3 2min intervals

Bag work was sloppy. Had to back off the pace on burpees, just wasn't recovering fast enough.

Worth noting, over the prior couple weeks I put on about 8# due to poor diet and inconsistent training, so this week I was monitoring calories again, reducing by 10%. I'm sure that took something out of my recovery too, but has worked, peeled back 6 pounds worth.
 
04/13 15:45

GSQT 3x5 40,48,28 with curl
Halo 3x5 20
Bridge 3x5, elevated feet on 3rd set
Circuit x3
- KB snatch 2x20 24
- Pushups x20
- Flat bent leg raise x20
- BW squat x20
- TRX rows x20
- Prone back extensions x20
- Wall handstand 40s

Energy still pretty low. I need to spend some more time on my pushups - I'm not locking them out at the top well on these 20x sets. Maybe a good thing to work on post-TSC.

04/13 20:45

Static stretching sequence x1

After limbering up, I can put my palms on the floor in a standing toe touch, that's got to be the most flexibility I've had in years. (y) Seated toe touch has improved too - not so much in distance past the feet, but no longer require so much back bend to get there. Overhead reach has really been exposed as a weak point lately - working on it. Flexibility is just such a slow grind to acquire.
 
Ski season is over, back to Sunday swimming practice. Oddly enough, skiing doesn't seem to have done a lot to maintain my swimming endurance.

04/14 12:00

1100yd swim
22min stationary bike 7.9m
30min treadmill walk / run 2.2m

Local triathlon is in June, figure I need to start working on my bike butt.

It's almost nice enough out to try and do this stuff outside... but at the same time, it won't be that long until allergies make it so I never want to set foot outside. :rolleyes:

04/14 21:30

Static stretching sequence x3
 
Woke up this morning still feeling beat up, even after the day off. So I'm in coasting mode till things feel right again.

04/16 06:00

60min treadmill walk / run 4.6m

04/16 21:00

20min treadmill hill interval level 4
- Another program on the treadmill, this one varies elevation rather than speed. Took it pretty slow.
Circuit x6
- 0.25m treadmill run 5.0
- KB snatch 2x5 28
- Diamond pushups x5

Tried some speed switches on the snatches - just feels ackbar at the moment.
 
Decent performance at volleyball last night, though we went 1 and 2. Again my offense wasn't great, until the 3rd game - but suddenly I found the hammer, and we won that one by a pretty good margin. But my defense was good all night; feeling quick.

04/18 06:00

5min samurai getups
EYFS +

04/18 14:00

Static stretching sequence x1

04/18 21:00

GSQT 3x5 40,48,28 with curl
Halo 3x5 20
Bridge 3x5, elevated feet on 3rd set
DL 2x3 385#
Circuit L3 x5
- KB press 32
- Pullups 20#
Pistol box squats 3x6

Felt normal at last, so back to the weights. Decent session. As always, grip was an issue on DL. First rep is great. Second rep, ok. Third rep, bar slips way down into the fingers. Maybe some work on carries would help.

2 weeks out from the TSC. Figure I'll coast/taper for the next couple weeks, the switch into base building afterwards.
 
04/19 09:00

60min treadmill walk / run 4.5m

Had a day off from work - slept in. Then little league practice with my son in the evening, no energy left for a second session.

04/20 10:30

Karate practice.

Been a long time since I had one of these! I was encouraged that this didn't completely wipe my out, my training has maintained decent stamina. That said, it definitely felt like it had been a long while. My down block on my left side is weak like kitten.

No training on Sunday. Big brunch, followed by a few hours of yard work,
 
04/22 06:00

5min samurai getups
EYFS +

Was really sore afterwards for some reason. Maybe some DOMS from karate.

04/22 13:00

Static stretching sequence x1

04/22 21:15

GSQT 3x5 40,48,28 with curl
Halo 3x5 20
Bridge 3x5, elevated feet on 3rd set
DL 1x5 320#
Pullups 4x5 10#
FSQT 3x5 155#
BB side press 4x5 55#

A squat rack is currently on a truck on it's way to me, planning to start up some Zercher squats in the next strength cycle (after base building) once I have that. Thought I'd just play around with the front squat today, see how sore I get. Has been several years since I did a BB squat of any sort. Got some interesting fatigue in my calves/shins, not what I expected.

Thinking for the future, I'll pursue this format of 1 set per session of DL. Tactical Barbell advocates that, and I think I'm at the point where heavy DL is taking more than it's giving.
 
04/24 06:00

TGU 3x1 x side 24
Static stretching sequence x2

Starting to miss TGUs... has been a couple weeks since I got in any heavy ones due to feeling lousy and life in general. Gotta get those back to those regularly - I figure that might be a reasonable thing to retain for some "heavy" work during base building.

Volleyball tonight.
 
04/25 06:00

5min samurai getups
EYFS +

04/25 21:15

GSQT 3x5 40,48,28 with curl
Halo 3x5 20
Bridge 3x5, elevated feet on 3rd set
DL 15 320#
Pullups 4x5 10#
ZSQT 4x5 95,115,135,135#
BB side press 4x5 55#

My squat stand arrived today! (y) Celebrated by exploring the Zercher squat a little. Literally the first time I've ever done the movement, but something I've been wanting to try for a while - seems like a lift designed specifically for obstacle course racers and fighters, and I try to pattern myself after those disciplines. I was surprised to find that it feels more like a back squat than a front squat. And it will take a bit of conditioning on the elbows to move some bigger weights around - probably should invest in some elbow braces.

New movements really keep the energy in training... it'll be several weeks before I try to start a serious cycle with the ZSQT, but I'm already excited for it.
 
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