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Always Be Smashing

05/19 09:45

Circuit x7
- 0.5m treadmill run
- KB press 2x3 24x1, then 28
- Pullups x3
- 6-way lunge

I like this style of training because I can accumulate more time actually running, as opposed to having to drop to a walk when my HR gets too high.

05/19 20:30

Static stretching sequence x3
 
05/20 06:00

5min samurai getups
EYFS +

Felt like I got into the frog pretty good today, but I was feeling it later - fatigued it in hips and groin. Skipped stretching to let things rest.

05/20 20:30

GSQT 3x5 40,48,28 with curl
Halo 3x5 24,20,20
Bridge 3x5, elevated feet on 3rd set
KB1HS 10x10 40 EMOM
TGU 5x1 x side 40
Circuit x5
- Pushups x10
- Horizontal pullups x6
- Hanging knee raise x8

Thinking I should swap out the horizontal pullups for some kind of row for right now - I'm just not strong enough to get all the way to the top of the movement, not getting enough out of the scapular muscles. I think that's a weak point in my pullups right now. Maybe face pulls with the TRX?
 
05/21 06:00

60min treadmill walk / run 4.6m

Tough run today - at one point felt like my right calf was just going to shut down.

05/21 14:00

Static stretching sequence x1

05/21 21:00

Circuit x5
- 0.5m treadmill walk / run
- KB snatch 2x5 28
- Lever pushups 2x3
- Ab wheel x5
 
WhatWouldHulkDo said:
05/20 06:00

5min samurai getups
EYFS +

Felt like I got into the frog pretty good today, but I was feeling it later - fatigued it in hips and groin. Skipped stretching to let things rest.

05/20 20:30

GSQT 3x5 40,48,28 with curl
Halo 3x5 24,20,20
Bridge 3x5, elevated feet on 3rd set
KB1HS 10x10 40 EMOM
TGU 5x1 x side 40
Circuit x5
- Pushups x10
- Horizontal pullups x6
- Hanging knee raise x8

Thinking I should swap out the horizontal pullups for some kind of row for right now - I'm just not strong enough to get all the way to the top of the movement, not getting enough out of the scapular muscles. I think that's a weak point in my pullups right now. Maybe face pulls with the TRX?
Click to expand...

What are you doing the horizontal pullup from? Is there any way to raise the apparatus to make your body position less horizontal and the lift easier? Maybe I'm wrong, but doing a TRX face pull with bodyweight seems very challenging!
 
Philippe Geoffrion said:
What are you doing the horizontal pullup from? Is there any way to raise the apparatus to make your body position less horizontal and the lift easier? Maybe I'm wrong, but doing a TRX face pull with bodyweight seems very challenging!
Click to expand...

I have a wooden board laid across my dip bars, which stand about 3 feet high. I don't have adjustment on those dip bars, unfortunately.

With the TRX, I can at least change the angle just by standing closer or further away from the anchor point. So, as you expect, I'll have to stay pretty vertical in order to get a good squeeze on the shoulder blades.
 
05/23 06:00

5min samurai getups
EYFS +

05/23 21:30

GSQT 3x5 40,48,28 with curl
Halo 3x5 24,20,20
Bridge 3x5, elevated feet on 3rd set
KB1HS 10x10 40 EMOM
TGU 5x1 x side 40
Circuit x5
- Pushups x10
- TRX face pull x10
- Hanging knee raise x8

Sure enough, face pulls hit some muscles I haven't used before. On top of that, had some awesome DOMS from the ab wheel.
 
05/24 06:00

60min treadmill walk / run 4.6m

05/24 11:00

400yd swim

Not continuous. Took the kids to the pool to practice a little for the triathlon in a couple weeks.

Spent around 25 minutes squatting at baseball practice is the evening. With that, and a late evening, didn't get in a training session later.

05/25 10:30

Karate practice. I was very close to calling off on this due to some soreness, but glad I went.
 
05/27 07:30

Bolder Boulder

10k run 60:30
Average HR 162, max 187

Big local 10k race. Certainly not my best performance, but not bad considering how run down I've been feeling lately - and how much beer I consumed the night before.

Really need to focus on cutting some weight, crept back up over 240# today.
 
Kiacek said:
Nice!
Click to expand...

Thanks, sir. This race in particular is really an experience : 50,000+ people running, bands by the side of the road, this year there was a distillery handing out tasters of whiskey at mile 3! I didn't partake, 10k running is tough enough as it is...
 
05/30 06:00

5min samurai getups
EYFS +

05/30 21:30

GSQT 3x5 40,48,28 with curl
Halo 3x5 24,20,20
Bridge 3x5, elevated feet on 3rd set
KB1HS 10x10 40
TGU 10x1 40
Circuit x5
- Pushups x10
- TRX face pull x10
- Hanging knee raise x8

Feeling about back to normal again. Keep missing my stretching sessions due to work.
 
05/31 06:00

60min treadmill walk / run 4.6m

05/31 21:15

Circuit x4
- 0.5m treadmill walk / run
- Burpees x3
- KB press 2x3 28
- Pullups x3

Both sessions were rough today. Not feeling sore, but very low energy, and HR keeps shooting up.
 
Took Saturday off to save energy for...

06/02 07:00

Sprint Triathlon
525y swim
12m bike
5k run

Felt like a pretty good outing this year, but it takes them a little while to get the times posted.

Looking at the calendar to plan out training... June is just going to be a mess due to vacations and work travel, figure I'm best off sticking with base building and calisthenics. I can transition back to some max strength work in July, though I might wait until after the Spartan race.
 
06/03 06:00

5min samurai getups
EYFS +

Sequence updates today:
- 10# on SLDL
- 9x on KB pullovers
- 9x on kneeling lunge

06/03 13:30

Static stretching sequence x1

06/03 21:30

GSQT 3x5 40,48,28 with curl
Halo 3x5 24,20,20
Bridge 3x5, elevated feet on 3rd set
Circuit x10
- KB snatch 2x3 32
- Diamond pushups x5

Morning session was great. Evening session... not so much. When I started off, it quickly became clear that I didn't have enough in the tank for a real S&S session, so went with something a bit less volume/intensity. Some combination of fatigue from the triathlon and poor sleep last night.
 
06/04 06:00

60min treadmill walk / run 4.6m

06/04 13:30

Static stretching sequence x1

No evening session due to little league game, and still feeling pretty run down anyway. Maybe just a matter of having a couple of races in close succession, I hope...
 
06/05 06:00

Agile 8-1 sequence (x10 on all)
- IT band foam roll
- Adductor foam roll
- Piriformis foam roll
- Rollover into V-sit
- Fire hydrant circles
- Groiners
- Frog jumps

Took this from DeFranco Agile 8 | T Nation , just skipped the hip flexor stretch since it's already part of my static stretches. Have been wanting to try to add a little foam rolling to my regiment, see if and I like that this has some dynamic movement in it. Probably will only do it once or twice a week.

Static stretching sequence x1

Some attempts at RIS pancake

06/05 14:30

Static stretching sequence x1
+ another RIS pancake attempt

Volleyball tonight
 
Had a pretty good volleyball session on Wednesday. I was really getting out of the sand well - some good hits, and a lot of blocks.

06/06 06:00

5min samurai getups
EYFS +

After that, things got a little ugly. Thursday evening I got a late start (22:00), but after going through the first round of warmup, I had to throw in the towel - everything was creaking, and I had zero energy.

Stayed up late that night trying to get some work done, so neglected the morning session in favor of sleep. Then in the evening I had an allergy attack, which put me in no mood for an evening session.

Ugh. Sometimes you eat the bear, and sometimes, well, the bear eats you.
 
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