Chronicles of Becoming a Man
- Thread starter JamesPTA
- Start date
JamesPTA
Level 7 Valued Member
4/29/2020
Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2
Press
24kg x 3
28kg x 2
Parallel grip Chin up
BW x 4,2,2,1
BU Carries
Recovery: hip flexor stretch, brettzel, bar hangs
De-load week! The reps and weights were relatively easy and doesn’t feel like I need a week. Trust the men smarter than me, though. Plus, after baseballs pitching, I’m sure my shoulder appreciates it.
Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2
Press
24kg x 3
28kg x 2
Parallel grip Chin up
BW x 4,2,2,1
BU Carries
Recovery: hip flexor stretch, brettzel, bar hangs
De-load week! The reps and weights were relatively easy and doesn’t feel like I need a week. Trust the men smarter than me, though. Plus, after baseballs pitching, I’m sure my shoulder appreciates it.
JamesPTA
Level 7 Valued Member
5/6/2020
Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2
Press
24kg x 3, 3, 2
Parallel grip Chin up
BW x 5,4,3,2,1
BU Carries
Recovery: hip flexor stretch, brettzel, bar hangs
I tested out double presses yesterday. 2x24kg x 8 strict presses after one clean. Happy but I’m going to increase the volume for another 7-9 weeks with the 28 and 32 before I start ROTK. I’ve also got to take the rust off the snatches as well. More updates coming later
Movement prep
OS Rocking
snatch -> windmill -> Reverse TGU 1+1 x 2
Press
24kg x 3, 3, 2
Parallel grip Chin up
BW x 5,4,3,2,1
BU Carries
Recovery: hip flexor stretch, brettzel, bar hangs
I tested out double presses yesterday. 2x24kg x 8 strict presses after one clean. Happy but I’m going to increase the volume for another 7-9 weeks with the 28 and 32 before I start ROTK. I’ve also got to take the rust off the snatches as well. More updates coming later
Last edited:
JamesPTA
Level 7 Valued Member
To improve my skills with heavier weights to increase strength, I am going to use this press protocol from the articles, which correlates to exactly where I am with my presses.
I plan to perform presses 3x/wk using this protocol and 2-3/wk alternating days of heavy swings and light/moderate snatches couples with double KB squats.
I have also really found this article helpful with press technique:
The Big Bell Theory: Plans for Pressing Bigger Kettlebells | StrongFirst
One of my students pressed 48kg after training for one year, and he started with 16kg. I hope these programs help you in pressing bigger kettlebells, too.
www.strongfirst.com
I plan to perform presses 3x/wk using this protocol and 2-3/wk alternating days of heavy swings and light/moderate snatches couples with double KB squats.
I have also really found this article helpful with press technique:
7 Tips to Improve your Heavy Press (Learned from my Failure) | StrongFirst
Failure is the opportunity to be better, get stronger. But you need to hear and listen to its lessons. Here are 7 tips to help you learn to press stronger.
www.strongfirst.com
JamesPTA
Level 7 Valued Member
5/8/2020 TEST DAY!
military press:
20: 3/3
24: 2/2
28: 1/1
TGU: 20kg x 2/2
40kg loaded cleans 2/2
REST
TEST: 36kg 1/1 left and right. Difficult considering I don’t have a 36 kg but stacked my 32 with a slippery 10lb LB from Jillian Michaels
TEST: 32 kg 3/3 left and right. I could not do one at the beginning.
Pull ups: previous test RM was 3. RM today: 8
military press:
20: 3/3
24: 2/2
28: 1/1
TGU: 20kg x 2/2
40kg loaded cleans 2/2
REST
TEST: 36kg 1/1 left and right. Difficult considering I don’t have a 36 kg but stacked my 32 with a slippery 10lb LB from Jillian Michaels
TEST: 32 kg 3/3 left and right. I could not do one at the beginning.
Pull ups: previous test RM was 3. RM today: 8
Last edited:
JamesPTA
Level 7 Valued Member
I’ve been furloughed for a solid 8 weeks. Physical Therapy is starting to ramp up again at the hospital I work at, but not enough for the PT Assistants, plus we’re still limiting the amount of propel in the clinic. Needless to say, I am missing it badly this week. Last night, however, afforded me the opportunity to do self treatments on my R shoulder. It is unaffected by pressing or any other movement during my practice.
The source, as stated by yesterday’s post, is the reduced Right thoracic rotation and extension. What this does is reduce the mobility of my scapula (limited retraction and depression) and presents in my shoulder joint by reduced external rotation rather than flexion. Essentially anything out to the side with my elbow close hurts.
Anyways, last night’s self treatment: 10 minutes of Instrument-Assisted Soft Tissue Mobilization (IASTM) using metal tools from a company called HawksGrips, all to my deltoid. I am bruised this morning. A lot of thoracic extension, stick assisted rotation and prone shoulder blade squeezes.
My shoulder feels amazing today.
The source, as stated by yesterday’s post, is the reduced Right thoracic rotation and extension. What this does is reduce the mobility of my scapula (limited retraction and depression) and presents in my shoulder joint by reduced external rotation rather than flexion. Essentially anything out to the side with my elbow close hurts.
Anyways, last night’s self treatment: 10 minutes of Instrument-Assisted Soft Tissue Mobilization (IASTM) using metal tools from a company called HawksGrips, all to my deltoid. I am bruised this morning. A lot of thoracic extension, stick assisted rotation and prone shoulder blade squeezes.
My shoulder feels amazing today.
JamesPTA
Level 7 Valued Member
5/13/2020
movement prep
OS rocking and rolling
24kg TGU 1/1 + 2
16kg BUP 2/2 x 1
MP 28kg 2,1,2,3,2,1,2,2
15 NL
strong light day. Focus on active eccentrics, crushing the grip, and pushing my foot into the ground. My side lean is pretty non existent, however with focused tension, I don’t even feel the desire to shift my posture.
movement prep
OS rocking and rolling
24kg TGU 1/1 + 2
16kg BUP 2/2 x 1
MP 28kg 2,1,2,3,2,1,2,2
15 NL
strong light day. Focus on active eccentrics, crushing the grip, and pushing my foot into the ground. My side lean is pretty non existent, however with focused tension, I don’t even feel the desire to shift my posture.
JamesPTA
Level 7 Valued Member
5/14/2020
Movement prep
OS rocking
OS rolling
TGU 24 1+1
SN 24kg x 4 EMOM x 16 minutes, 8
FSQ 24+28kg, 4x4
Recovery: 90/90 stretch, QL straddle, hip flexor stretch
up until today, I had been using the SN to get a light bell OH for windmills. All I can say is I have thoroughly missed this movement. Every rep felt amazing. 10 seconds to perform 4 reps.
Movement prep
OS rocking
OS rolling
TGU 24 1+1
SN 24kg x 4 EMOM x 16 minutes, 8
FSQ 24+28kg, 4x4
Recovery: 90/90 stretch, QL straddle, hip flexor stretch
up until today, I had been using the SN to get a light bell OH for windmills. All I can say is I have thoroughly missed this movement. Every rep felt amazing. 10 seconds to perform 4 reps.
JamesPTA
Level 7 Valued Member
5/20/2020
movement prep
OS rocking and rolling
24kg TGU 1/1 + 2
16kg halo 2x 5/5
MP 28kg (2,1,2) x 2, 3, 2
15NL
Quick day. What to add in with so much time left? Not a single thing.
apparently We are taking an impromptu trip out of state for 10 days starting next week and training with KBs are not going to happen. 10 days for me to have fun with BW drills and GTG while the kids swim.
movement prep
OS rocking and rolling
24kg TGU 1/1 + 2
16kg halo 2x 5/5
MP 28kg (2,1,2) x 2, 3, 2
15NL
Quick day. What to add in with so much time left? Not a single thing.
apparently We are taking an impromptu trip out of state for 10 days starting next week and training with KBs are not going to happen. 10 days for me to have fun with BW drills and GTG while the kids swim.
JamesPTA
Level 7 Valued Member
5/22/2020
movement prep
OS rocking and rolling
24kg TGU 1/1 + 2
16kg halo 2x 5/5
MP 28kg (2,2,3,2,1) x 3
30NL
some moderate abdominal discomfort kept me away from practice yesterday. Not quite sure of the cause but today was much better and stronger. Doing some correctives between each set kept the rest periods around 3-4 minutes
movement prep
OS rocking and rolling
24kg TGU 1/1 + 2
16kg halo 2x 5/5
MP 28kg (2,2,3,2,1) x 3
30NL
some moderate abdominal discomfort kept me away from practice yesterday. Not quite sure of the cause but today was much better and stronger. Doing some correctives between each set kept the rest periods around 3-4 minutes