advtracer
Level 6 Valued Member
Please, excuse the self-involved nature this post. But I am thrilled and feel the need to share.
For the last six weeks I have integrated BU Presses using a GtG format during the day at work. I keep 16kg bell "floating" around and decided to put it to work. I started conservatively with singles and tried to adhere to the GtG methodology by staying fresh and doing 50% of one's capacity. Week 2, I added doubles, then week 3, you guessed it...triples. I waved the volume day to day, unintentionally as my schedule varied greatly and so did my opportunities to press. Some days 3-4 sets of 3, other days 7-8 sets of 3. This felt very Delta 20 for the Q&D initiated. In the final weeks, I progressed to easy sets of 5 with varied volumes=as low as 3 sets/day to as many as 9-10 sets/day. I never felt fatigue during or after my practice(s). This past weekend marked the re-test for my Q&D numbers, so I thought I would throw in some presses. My swing, push-up, and snatch numbers were good, however I lost my originals so, until my next re-test, my numbers are too subjective to quantify. However, as for pressing, I got a lifetime PR for the One Arm KB Press of 36kg 1xleft, 2xright. (I realize that this is a marginal accomplishment based on a very small sample size and training timeline.) The last and only time I tried the 36kg I was at my SFG1 last November, and, even with all the SFG adrenaline/energy , I didn't press the 36kg. I, originally, found Pavel's work when I was trying to solve some shoulder issues that I experienced from lack of attention to detail during some CrossFit WOD's. The GU was the potential antidote. At the time, I was using a 14kg(comp bell) for S&S, and I worried that my Fran time was too slow. Now, I can perform (not pass) 40kg S&S, am attempting to meet the SFG2 standards by the time I hit 50 years of age, and perform better day to day then when I served 30years ago.
For the last six weeks I have integrated BU Presses using a GtG format during the day at work. I keep 16kg bell "floating" around and decided to put it to work. I started conservatively with singles and tried to adhere to the GtG methodology by staying fresh and doing 50% of one's capacity. Week 2, I added doubles, then week 3, you guessed it...triples. I waved the volume day to day, unintentionally as my schedule varied greatly and so did my opportunities to press. Some days 3-4 sets of 3, other days 7-8 sets of 3. This felt very Delta 20 for the Q&D initiated. In the final weeks, I progressed to easy sets of 5 with varied volumes=as low as 3 sets/day to as many as 9-10 sets/day. I never felt fatigue during or after my practice(s). This past weekend marked the re-test for my Q&D numbers, so I thought I would throw in some presses. My swing, push-up, and snatch numbers were good, however I lost my originals so, until my next re-test, my numbers are too subjective to quantify. However, as for pressing, I got a lifetime PR for the One Arm KB Press of 36kg 1xleft, 2xright. (I realize that this is a marginal accomplishment based on a very small sample size and training timeline.) The last and only time I tried the 36kg I was at my SFG1 last November, and, even with all the SFG adrenaline/energy , I didn't press the 36kg. I, originally, found Pavel's work when I was trying to solve some shoulder issues that I experienced from lack of attention to detail during some CrossFit WOD's. The GU was the potential antidote. At the time, I was using a 14kg(comp bell) for S&S, and I worried that my Fran time was too slow. Now, I can perform (not pass) 40kg S&S, am attempting to meet the SFG2 standards by the time I hit 50 years of age, and perform better day to day then when I served 30years ago.
