Always Be Smashing

WhatWouldHulkDo

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Forgot to log my pushups and squats yesterday

01/13

Pushups: 6x10
Cossacks: 6x3
- Need to test my rep max here, but 3/leg seems reasonable to start off

01/14 06:00

5min samurai getups
Trifecta
Foam rolling
FSPM (Flexible Steel program minimum)
Neck circuit

Did the bent arm bars with the top leg straight - puts a lot of tension on rotation. Only used the 16.

01/14 11:45

33min outdoor run/walk 2.7m
- HR: ave 127 max 141

Second time around the same loop as Friday, and the distance seems legitimate. Somehow the RPE for running outdoors is lower than the treadmill.

01/14 18:50

Karate practice.

Pushups: 8x10
Cossacks: 8x3

RAGS; 8
 

WhatWouldHulkDo

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01/15 06:00

5min samurai getups
EYFS

Strained my toe at karate last night, and interestingly that really seemed to slow me down in the morning.

And, sure enough, too busy with work today for any LSS. At least got my GTG in.

Volleyball in the evening. Played a team that had us really outgunned in speed and skill... and still managed to steal 1 game. Sometimes I can't figure out how we do it.

Pullups: 10x10
Cossacks: 10x3
RAGS: 8
 

WhatWouldHulkDo

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01/16 06:00

5min samurai getups
Trifecta
Foam rolling
FSPM
Neck circuit

01/16 12:00

32min treadmill run/walk 2.3m

01/16 21:45

GSQT 2x5 48, 52
Shoulder dislocates 3x8
KB1HS 8x6 48
Circuit (2,2,3) x3
- KB C&P 32
- Pullups 10#
ZSQT 3x5 190#
Grip circuit x3

Late start + heavy/high volume = oof. But hit my 1 hour target. Have been reading S&S 2.0 lately, and was reminded to put more focus on the standing plank in my swings.

Grip achievement: right hand closed the CoC 0.5 for all 5 reps in the first set. Not on the left, and not in any other sets after fatigue started setting in.

Feeling some soreness in the chest from pushups. Will see how I feel tomorrow, but might be a good time for a rest day.

Pushups: 6x10
Cossacks: 6x3
RAGS: 9
 

WhatWouldHulkDo

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Very impressive background and working spectrum. Strong.
Thank you, Sir! I have a bit of a problem of wanting to be good at everything... to both my benefit and detriment.


Took most of Friday off, just a short session to say I did something.

01/17 18:30

5min 5# no-grip getups
Trifecta
Circuit x5
- KB2HS x6 48
- Heavy bag x40 punches x20 kicks
 

WhatWouldHulkDo

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01/18 06:00

Pushup test: x22
Cossack test: x19
- A lot more than I expected. At the end my lower back was starting to burn, which probably says that my form was fading.
5min samurai getups
Trifecta
Foam rolling
FSPM
Neck circuit

No other formal training - kid's basketball game, and a lot of house projects. Going to be like this for a while. Thank goodness for GTG- snack-sized sessions.

Pushups: 4x11
Cossacks: 4x9
 

WhatWouldHulkDo

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01/20 05:15

5min tactical getups 20#
Trifecta
EYFS

01/20 16:30

GSQT 2x5 48,52
Shoulder dislocates 3x8
KB snatch 12x3 40
Circuit L3 x3
- KB C&P 32,32,28
- Pullups 10#,10#,BW
ZSQT 3x5 195#
Grip circuit x3

No LSS yet again. 😥

It's funny - by most measures, that was a pretty productive day. 2 total hours of strength/mobility, + good GTG volume. But I can't help focusing on what I didn't get done. Not great for the mental health... need an attitude or plan adjustment.

Pushups: 6x11
Cossacks: 6x9
RAGS: 11
 

WhatWouldHulkDo

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01/21 06:00

5min samurai getups
Trifecta + rows
Foam rolling
FSPM
Neck circuit

One of my near-term goals is 1 "easy" chest-to-bar pullup. So, trying to groove the pattern with some light (knees bent) horizontal rows.

Sore hips this morning - I suspect a combination of heavy snatches and Cossack volume. Maybe time to reset the ZSQT cycle next week.

No other formal training today. No karate, just family time and house projects.

Pushups: 8x11
Cossacks: 8x9
RAGS: 11
 

WhatWouldHulkDo

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No morning session today, up way too late last night at volleyball.

01/23 21:15

GSQT 2x5 48, 52
Shoulder dislocates 3x8
T swings 10x5 135#
Circuit (2,2,3) x3
- KB C&P 32
- Pullups 10#
ZSQT 3x5 195#
Grip circuit x3

Don't complain next time the coin picks an easy day, today was a lot of work. But at the same time... I'm feeling good. Not beat up, not aching... ready for more. Very encouraging.

Got a new toy today - plate-loadable T swing from Titan. After reading S&S 2.0, decided it was time to work in some heavy 2-hand swings. First time swinging something more than 1/2 BW... it's certainly a different beast. Good stuff.

Pushups: 10x11
Cossacks: 10x9
RAGS: 12
 

WhatWouldHulkDo

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Another lousy weekend for training, unfortunately. Lots of kids' sports, lots of projects around the house... and on top it all, came down with a friendly cold that is preventing me from sleeping through the night. Gotta go relatively easy until that lets up... again, GTG is treating me well for now.

01/24

Pushups: 6x11
Cossacks: 6x9

01/25

Puhsups: 10x11
Cossacks: 10x9

Nothing on Sunday aside from a light hardcourt volleyball game.
 

WhatWouldHulkDo

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Thanks @Kiacek . I'm on the mend, it's mostly annoying at this stage.


Slept in to try to shake the cold, but got in some work in the evening.

01/27 21:15

GSQT 2x5 48
Shoulder dislocates 3x8
KB1HS 8x6 48
Circuit (1,2,2) x3
- KB C&P 32,28,28
- Pullups 10#,BW,BW
ZSQT 3x5 185#
Grip circuit x3

Light day by choice, rather than chance.

Grip achievement: closed the CoC 0.5 with left hand in 1st set, and with the right even in the 3rd set.

Pushups: 8x11
Cossacks: 8x9
RAGS: 13
 

WhatWouldHulkDo

Quadruple-Digit Post Count
01/30 06:00

5min samurai getups
Trifecta + rows
Foam rolling
FSPM
Neck circuit

01/30 21:30

GSQT 2x5 48
Shoulder dislocates 3x8
KB snatch 10x3 40
Circuit L3 x3
- KB C&P 32
- Pullups 10#
ZSQT 3x5 185#
Grip circuit x3

Snatches were tough on the left arm today - had a lot of trouble catching the drop. Left pec was feeling a little sore - that's the one I hurt at the last Spartan. Probably my body telling me that tomorrow would be a good day to rest from pushups.

Master Pavel forgive me, I've started doing wrist curls. Is that wrong? 😅 Just seems like a reasonable thing to put in the grip circuit.

Since I'm not taking stretching breaks these days (my mini breaks at work go to GTG work), I've started an end-of-day stretching sequence.
- Downward dog
- Kneeling quad stretch
- Lizard pose
- Assisted front split
- Rag doll
- 90/90
- Straddle stretch

To make sure I'm doing it, will start logging it.

Pushups: 6x11
Cossacks: 6x9
EOD stretching sequence x1
RAGS: 15
 

offwidth

More than 5000 posts
Standard Wrist Curls can actually be a bit risky. (If you go past neutral)
A better option is standing wrist curls (believe it or not in some circles known as Russian Curls)
This is where you stand with a barbell resting against your thighs and slowly open your fingers until the bar is just at the tips, then slowly close your hand into a wrist curl.
Don't neglect reverse Wrist Curls and Pronators
 

WhatWouldHulkDo

Quadruple-Digit Post Count
wrist curls? I'm afraid I'll need your gun and badge

(secretly, I'm curious to hear how grip training goes since I've never done it).
😆 "You, alright?! I learned it by watching you!!"

Yeah, I'm curious too. I've seen some fast progress in a couple areas, particularly the CoC grippers and pinch grip - which tells me that I haven't applied any real stress to those areas previously and there's some newbie gains to scoop up. So... does that mean that extra strength is going to add to what I want to do? Or, does it mean those aspects just aren't important to what I want to do?

I plan to start deadlifting again in March (current gym situation just isn't good for that), and there's the May TSC, so will get a little feedback there. OCR wise, right now I don't have anything on the schedule until Aug. Hoping I can find something small in nearer term to see if this is helping at all.

Standard Wrist Curls can actually be a bit risky. (If you go past neutral)
A better option is standing wrist curls (believe it or not in some circles known as Russian Curls)
This is where you stand with a barbell resting against your thighs and slowly open your fingers until the bar is just at the tips, then slowly close your hand into a wrist curl.
Don't neglect reverse Wrist Curls and Pronators
All good suggestions, thanks. The standing wrist curl even seems a bit deadlift-oriented.
 
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