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Andrew's Training Log

Today’s Practice:
  • 3x5 goblet squats x 44kg
  • 8x10 one arm swings x 44kg
  • 12x1 get ups: 36, 44, 36, 44, 36, 36
I now understand the benefits of waving the volume/load for recovery. This session felt great! 44kg swings feel like a moderate effort.
 
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Today’s Practice: Active Recovery
  • Pry Your Way Into Side Splits
  • sauna
  • o2 apnea training, 2:55 minute breath holds
  • co2 apnea training, 1:55 minute breath holds
  • a lot of walking
 
Today’s Practice:

•3x5 goblet squats x 48kg

•III-III (high volume-high intensity) 12x10 one arm swings x 48kg -PR!!!

•I-I (low volume-low intensity) 8x1 get ups: 32, 40, 32, 40

120 one arm swings with the 48kg BEAST!! Super happy! Light get ups afterwards we’re much needed too. Fortuna had my back today!
 
Congratulation with your success and PR. Im curious about what you feel you get out of CO2 training and hypoxic training ?
 
Anders said:
Congratulation with your success and PR. Im curious about what you feel you get out of CO2 training and hypoxic training ?
Click to expand...
The main reason is that it helps me strengthen my lungs. I also feel like it activates my parasympathetic nervous system and stimulates my immune system.
 
Today’s Practice:

•3x5 goblet squats: 48, 40, 48

•I-II (low volume, moderate intensity) 8x10 two arm swings: 48, 40, 48, 48

•III-II (high volume, moderate intensity) 12x1 get ups: 36, 44, 36, 44, 36, 44

I took a little over 30,000 steps yesterday and was quite tired this morning. But I still finished the session and felt much better afterwards.

Other:
-inversion therapy
-grounding
-sauna
-cold water exposure
-light front split practice
 
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Yesterday’s Practice:

•isometric front splits: 5x45 seconds
•waiting out the tension front splits: 1x2 minutes

One side feels awesome, the other not so much. Still nursing a hamstring injury, so taking it slow.
 
Today’s Practice: A Date With The Beast

•3x5 goblet squats: 40, 48, 40

•II-I (moderate volume-low intensity) 10x10 one arm swings: 40, 48, 40, 48, 40

•II-II (moderate volume-moderate intensity) 10x1 get ups: 40, 48, 48, 40, 48
 
Today’s Practice: Timeless Sinister
  • 3x5 goblet squats x 48kg
  • 10x10 one arm swings x 48kg
  • 10x1 get ups x 48kg
Timeless Sinister unlocked! I needed a tough workout this morning, so I went for it. I started S&S almost 18 months ago to the day. Patience and consistency!
 
Hello @acutaiar12

Congrats for achieving Timeless Sinister !

Out of curiosity, I'd have a question if you do not mind: do you have other physical activity than S&S to get the [very impressive / greek statue] physique you have on your photo ? Or a specific diet ?

Again, congrats !

Kind regards,

Pet'
 
@pet' thank you for the compliment! I appreciate it a lot!

First, S&S is my main strength and conditioning work. When there's no snow on the ground, I do 1-2 hill workouts a week with varying intensity levels. I'm also training to achieve the splits on my off-days at the moment. Besides that, I take between 10,000-25,000 steps a day depending on how much work I have, so I'm quite active. I also take cold showers and hit the sauna hard 1-2 times a week.

Second, I try to eat whole foods only (with occasional cheat meals), and I always hit 1.7 grams of protein per 1kg of bodyweight, but a lot of the times it's more (1.7g-2g). Besides eating adult food and tracking my protein, I don't follow any "diet". I also am a huge advocate of fasting and I only eat one (very big) meal a day.
 
Today’s Practice: Timeless Sinister
  • 3 rounds movement prep
  • 10x10 two arm swings x 48kg
  • 10x1 get ups x 48kg
  • 1 round stretching
I felt powerful! I also did some hanging drills, some apnea training (3 minute breath hold), and a lot of walking and grounding.
 
Today’s Practice: DBD Sunday: moderate effort
  • 3 rounds movement prep
  • 10x10 one arm swings x 40kg (10 swings every 60 seconds); 100 total swings in 10 minutes
  • 10x1 get ups x 40kg (1 get up every 90 seconds); 10 total get ups in 15 minutes
  • 1 round stretching
 
Today’s Practice: Timeless Sinister
  • 3 rounds movement prep
  • 10x10 one arm swings x 48kg
  • 10x1 get ups x 48kg
  • 1 round stretching
I also did this practice 36 hours into a 48-hour fast. I felt strong!

Other:
-o2 apnea training, 3 minute breath hold
-co2 apnea training, 2 minute breath holds
-3x3 military press x 24kg; 15 minute rest between sets
-light stretching
 
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Today’s Practice: Timeless Sinister
  • 3x5 goblet squats x 48kg
  • 10x10 two arm swings x 48kg
  • 10x1 get ups x 48kg
I’m shocked at how much power I can produce with 48kg (albeit with two hands). Get ups with the beast are getting better as well!

Other:
-o2 apnea training, 3:05 minute breath hold
-co2 apnea training, 2:05 minute breath holds
-light stretching with a focus on the splits
 
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