Chronicles of Becoming a Man
- Thread starter JamesPTA
- Start date
JamesPTA
Level 7 Valued Member
8/7/2020 Moving Target Plan B
W6D2 Medium
movement prep: OS resets, thoracic bridges, pump stretch
2 x(4,4,6) ladders DCL+DMP+FSQ 2x20kg
Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch
for whatever reason, my breathing sequence was off all week long with the DMP. I usually do a quick inhale before lifting, but this week I was inhaling as the bells were going up. I wasn’t sucking wind or anything, the timing was just crappy
W6D2 Medium
movement prep: OS resets, thoracic bridges, pump stretch
2 x(4,4,6) ladders DCL+DMP+FSQ 2x20kg
Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch
for whatever reason, my breathing sequence was off all week long with the DMP. I usually do a quick inhale before lifting, but this week I was inhaling as the bells were going up. I wasn’t sucking wind or anything, the timing was just crappy
JamesPTA
Level 7 Valued Member
8/12/2020 Moving Target Plan B
W7D2 Medium
movement prep: OS resets, thoracic bridges, pump stretch
1 x(6,6,6) ladders DCL+DMP+FSQ 2x20kg
Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch
Deload day before testing. Moving Target Complex has been very time-friendly and I never missed a rep. I can’t say the say thing with TTC. Those descending ladders killed me. I’m sure my double press RM got stronger with this program. We shall see on Friday.
W7D2 Medium
movement prep: OS resets, thoracic bridges, pump stretch
1 x(6,6,6) ladders DCL+DMP+FSQ 2x20kg
Cool down: bar hangs, 90/90 stretch, QL stretch, 1/2 kneel hip flexor stretch
Deload day before testing. Moving Target Complex has been very time-friendly and I never missed a rep. I can’t say the say thing with TTC. Those descending ladders killed me. I’m sure my double press RM got stronger with this program. We shall see on Friday.
JamesPTA
Level 7 Valued Member
8/14/2020 Moving Target Complex
TEST DAY
OS resets and pump stretch for movement prep
16kg halos 5/5 x 2
16kg 1/2 kneel bottoms up press 3/3
DMP 16s x 4
DMP 20s x 2
TGU 28kg 1/1
DMP TEST 24s x 10!!!
went from 7RM to 10RM with this program. More than please! Next week is going to be a load with more snatch and bent press practice before I go into HectorG’s 701A program.
TEST DAY
OS resets and pump stretch for movement prep
16kg halos 5/5 x 2
16kg 1/2 kneel bottoms up press 3/3
DMP 16s x 4
DMP 20s x 2
TGU 28kg 1/1
DMP TEST 24s x 10!!!
went from 7RM to 10RM with this program. More than please! Next week is going to be a load with more snatch and bent press practice before I go into HectorG’s 701A program.
JamesPTA
Level 7 Valued Member
8/17/2020 OPM
Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS
Snatch light volume
4x24, 4x24, 4x24, 4x24, 4x24, 4x24
EMOM. 6 sets each hand, 12 sets total.
Bent Press light volume
2x24, 2x24, 2x24, 2x24, 2x24, 2x24
6 sets each hand, 12 sets total.
Recovery: Hip flexor stretch, brettzel stretch
light volume all week as a de-load. This workout feels amazing afterwards.
Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS
Snatch light volume
4x24, 4x24, 4x24, 4x24, 4x24, 4x24
EMOM. 6 sets each hand, 12 sets total.
Bent Press light volume
2x24, 2x24, 2x24, 2x24, 2x24, 2x24
6 sets each hand, 12 sets total.
Recovery: Hip flexor stretch, brettzel stretch
light volume all week as a de-load. This workout feels amazing afterwards.
JamesPTA
Level 7 Valued Member
8/19/2020 OPM
Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS
Snatch light volume
4x24, 4x24, 4x24, 4x24, 4x24, 4x24
EMOM. 6 sets each hand, 12 sets total.
Bent Press light volume
2x24, 2x24, 2x24, 2x24, 2x24, 2x24
6 sets each hand, 12 sets total.
Recovery: Hip flexor stretch, brettzel stretch
Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS
Snatch light volume
4x24, 4x24, 4x24, 4x24, 4x24, 4x24
EMOM. 6 sets each hand, 12 sets total.
Bent Press light volume
2x24, 2x24, 2x24, 2x24, 2x24, 2x24
6 sets each hand, 12 sets total.
Recovery: Hip flexor stretch, brettzel stretch
JamesPTA
Level 7 Valued Member
8/21/2020 OPM
Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS
Snatch light volume
4x24, 4x24, 4x24, 4x24, 4x24, 4x24
EMOM. 6 sets each hand, 12 sets total.
Bent Press light volume
2x24, 2x24, 2x24, 2x24, 2x24, 2x24
6 sets each hand, 12 sets total.
Recovery: Hip flexor stretch, brettzel stretch
Monday starts Strong as Hec’s 701a strength plan. The rep counts are all over the place so I had to find our white board So I can keep track better. I usually focus on breathing and tension and would find myself confused . Was FSQ the next exercise? How many reps was that again?
Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS
Snatch light volume
4x24, 4x24, 4x24, 4x24, 4x24, 4x24
EMOM. 6 sets each hand, 12 sets total.
Bent Press light volume
2x24, 2x24, 2x24, 2x24, 2x24, 2x24
6 sets each hand, 12 sets total.
Recovery: Hip flexor stretch, brettzel stretch
Monday starts Strong as Hec’s 701a strength plan. The rep counts are all over the place so I had to find our white board So I can keep track better. I usually focus on breathing and tension and would find myself confused . Was FSQ the next exercise? How many reps was that again?
JamesPTA
Level 7 Valued Member
8/24/2020 Plan 701a
W1D1 Medium
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20kg
3 sets
2 minute rests
37NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
To keep with forum rules and copyright rules, I won’t post the exact details of the program. With that said, double swings feel funky after having the last 8 weeks of DCL and SA snatches.
W1D1 Medium
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20kg
3 sets
2 minute rests
37NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
To keep with forum rules and copyright rules, I won’t post the exact details of the program. With that said, double swings feel funky after having the last 8 weeks of DCL and SA snatches.
JamesPTA
Level 7 Valued Member
8/25/2020 Mobility
Today, I performed a morning recharge that is part of the DKBM in HectorG's Perfect Kettlebell Program. It is a series of 13 mobility movements that are essentially taken from Original Strength, Ground Force Reaction and Flexible Steel. I'm surprised that at the end of the day yesterday, my posterior was slightly lit up from the low volume session, from my mid traps/lats and into my hamstrings. Double Swings are no joke apparently, so it was nice to loosen up the body this morning.
Today, I performed a morning recharge that is part of the DKBM in HectorG's Perfect Kettlebell Program. It is a series of 13 mobility movements that are essentially taken from Original Strength, Ground Force Reaction and Flexible Steel. I'm surprised that at the end of the day yesterday, my posterior was slightly lit up from the low volume session, from my mid traps/lats and into my hamstrings. Double Swings are no joke apparently, so it was nice to loosen up the body this morning.
JamesPTA
Level 7 Valued Member
8/26/2020 Plan 701a
W1D2 Light
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20kg
3 sets
2 minute rests
28NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
Very short and sweet session. Hector talks about not messing with the rest periods or add anything, so I’ll listen to him
W1D2 Light
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20kg
3 sets
2 minute rests
28NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
Very short and sweet session. Hector talks about not messing with the rest periods or add anything, so I’ll listen to him
Last edited:
JamesPTA
Level 7 Valued Member
8/28/2020 Plan 701a
W1D3 Heavy
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20kg
4 sets
2 minute rests
47NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
Week 1 is in the books. It was very much an introductory week that was both quick and fairly easy. Next week’s NL more than doubles. Also, the first 4 weeks are based off the DMP rep max and light day will consist of low volume with the 24s. So I have all that to look forward to...
W1D3 Heavy
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20kg
4 sets
2 minute rests
47NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
Week 1 is in the books. It was very much an introductory week that was both quick and fairly easy. Next week’s NL more than doubles. Also, the first 4 weeks are based off the DMP rep max and light day will consist of low volume with the 24s. So I have all that to look forward to...
JamesPTA
Level 7 Valued Member
9/2/2020 Plan 701a
W2D2Light
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x24kg
3 sets
2 minute rests
27NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
One of 2 days with the 24s for this program, which is based the recommended 8RM for presses. Even with 2 minute rests the work was done in less than 7 minutes
W2D2Light
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x24kg
3 sets
2 minute rests
27NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
One of 2 days with the 24s for this program, which is based the recommended 8RM for presses. Even with 2 minute rests the work was done in less than 7 minutes
JamesPTA
Level 7 Valued Member
9/4/2020 Plan 701a
W2D3 Heavy
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20kg
7 sets
2 minute rests
158NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
That was a smoker. For some reason I thought the push presses toward the end of the complex was going to keep things easy...
W2D3 Heavy
Movement prep: OS rocking and rolling, pump stretch, thoracic brodges
2x20kg
7 sets
2 minute rests
158NL
Cool down: 90/90 stretch, QL straddle, hip flexor stretch
That was a smoker. For some reason I thought the push presses toward the end of the complex was going to keep things easy...