Chronicles to Becoming a Man

Discussion in 'Training Logs' started by JamesPTA, Apr 25, 2019.

  1. JamesPTA

    JamesPTA Triple-Digit Post Count

    5/22/19: Simple & Sinister

    GS: 32, 32, 32
    1HSw: 24, 32, 32, 32, 32 (20 seconds on/ 30 seconds off)
    TGU: 24, 32, 32, 32, 32

    C&P practice 2 x 5/5 with 32kg, each set ended with a racked carry x 30 seconds
    1/2 kneel BU Presses 2 x 3/3 with the 16kg

    Man this is feeling so good to move up the volume with the 32s and have no issues with it. Roll to elbow gets easier with every rep during TGU. Only mishap during the swings when the puppy thought it would be a great idea to get in front my left foot. I usually scare him away with the hardstyle breathing, but something caught his attention. He forgets the kettlebell safety rules as laid out by Pavel; perhaps he will need a refresher.
     
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  2. JamesPTA

    JamesPTA Triple-Digit Post Count

    5/23/19: Simple & Sinister

    GS: 32, 32, 32
    1HSw: 24, 32, 32, 32, 32 (20 seconds on/ 30 seconds off)
    TGU: 24, 32, 32, 32, 32

    OS rocking and leopard crawling
    Hollow Holds 3 x 30 seconds

    Again, that timer is counting down quickly. However, it is my hope within the next week that I can compress the rest a little more. With resting and wiping off the sweat off my face, TGUs are being done in 12 minutes strong and fluid.

    Little more of a reset/cool off to cap the session off to give my hands a slight break from ROP pulls
     
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  3. JamesPTA

    JamesPTA Triple-Digit Post Count

    5/24/19: Simple & Sinister

    GS: 32, 32, 32
    1HSw: 24, 32, 32, 32, 32 (20 seconds on/ 30 seconds off)
    TGU: 24, 32, 32, 32, 32

    Snatch practice 3 x5/5 with 20kg
    Pull Ups 3 x 3 with band assist

    Celebratory drinks last night left me wondering how performance was going to go, however there were no issues other than more sweat. At some point next week, I will be doing all sets with the 32, and plan on doing this for a few weeks, working on compressing the rest. Keep in mind that I have no intention on hitting the timed goals, but a few weeks of all sets using the 32 will help me prime for ROP.

    Snatches were amazing this morning. My grip was relatively loose and each punch into lockout was firm. Also, I may just have to say "buh bye" to the resistance tubes for PU assist. will finally be able to de-sissify.
     
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  4. JamesPTA

    JamesPTA Triple-Digit Post Count

    5/24/19: Simple & Sinister

    GS: 32, 32, 32
    1HSw: 24, 32, 32, 32, 32 (20 seconds on/ 30 seconds off)
    TGU: 24, 32, 32, 32, 32

    Loaded C&P 3 x 5 with 32
    1/2 MP 3 x 4 with 20

    The long weekend kept me pretty much outside all 3 days. The first roll to elbow with the 32 on L was crap but re-adjusted ball and packed the shoulder better, then all went smoothly. Tomorrow will be my first day with all 5 sets using the 32.

    The loaded C&P weren't as smooth on the L this morning, which is odd. Too much yard work perhaps. A few of those reps banged me pretty well but this is from not taming the arc (I was using too much shoulder).
     
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  5. JamesPTA

    JamesPTA Triple-Digit Post Count

    5/29/19: Simple & Sinister

    GS: 32 x 3
    1HSw: 32 x 5 (20 seconds on/ 30 seconds off)
    TGU: 32 x 5

    Snatch Practice 3 x 5/5 with 20 (time to progress)
    PU: 3 x 3 with lighter resistance band

    Well, that felt pretty fantastic with the swings. For whatever reason, I had to focus and hold a lot more tension that I normally have to with roll to Right elbow, but the groove stayed smooth. I'll practice for 6-7 more session at this volume, working on compressing the rest

    Interesting thing using the light resistance band for PU assist. It rolled up from my feet and smacked my backside on the last rep of the last set. Obviously telling me to get my butt into gear.
     
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  6. JamesPTA

    JamesPTA Triple-Digit Post Count

    5/30/19: Simple & Sinister

    GS: 32 x 3
    1HSw: 32 x 5 (20 seconds on/ 30 seconds off)
    TGU: 32 x 5


    5/31/19: Simple & Sinister

    GS: 32 x 3
    1HSw: 32 x 5 (20 seconds on/ 30 seconds off)
    TGU: 32 x 5


    6/3/19: Simple & Sinister

    GS: 32 x 3
    1HSw: 32 x 5 (20 seconds on/ 30 seconds off)
    TGU: 32 x 5

    Loaded cleans practice 3x5/5 with 32
    MP with slow negatives 3 x5/5 with 20

    All of the sweat. All of the sweat to the point that I'm finding it hard to compress rest in order for me to wipe my brow and needing to chalk up the hands.

    This is the final week for me before starting ROP with the 24kg next week. I tested once again over the weekend and it 8 C&P strong and stronger sides, but probably had another rep or 2 on the stronger side.
     
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  7. JamesPTA

    JamesPTA Triple-Digit Post Count

    6/4/19: Simple & Sinister

    GS: 32 x 3
    1HSw: 32 x 5 (20 seconds on/ 25 seconds off)
    TGU: 32 x 5

    Crawling and hollow holds (2 minutes/1 minute)

    Compressed the rest today. still sweaty. Get ups have gotten ridiculously strong and the 32 is feeling light with the swings.
     
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  8. JamesPTA

    JamesPTA Triple-Digit Post Count

    6/5/19: Simple & Sinister

    GS: 32 x 3
    1HSw: 32 x 5 (20 seconds on/ 25 seconds off)
    TGU: 32 x 5

    Snatch practice 3 x 5/5 with 24 kg
    PU: 3 x 3, slow negatives

    Pretty easy on the recovery this morning. Focusing on diaphragmatic breathing and bracing with TGU which has made the roll to elbow virtually limitless on both sides.

    I've got to thank these heavy swings for improving my PU performance and have been able to slow the negatives for all reps.
     
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  9. JamesPTA

    JamesPTA Triple-Digit Post Count

    6/6/2019: Simple & Sinister

    GS: 24 x 3
    1HSw: 24 x 5 eccentric
    TGU 2 x 2/2, 1 x 1/1 with 24

    C&P Practice 3 x 5/5 with 24 (ROP weight)
    OS Crawling

    Tweaked my hand last night assembling a golf net for the 7 year old, so I kept the load light. I focused on throwing the KB down to elicit more eccentric loading. I managed to make the 24 feel heavy again by incorporating doubles. That felt great.

    I'll finish out strong tomorrow and test Simple. Even though it is not my main goal, it would be nice to know if I can do it.
     
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  10. JamesPTA

    JamesPTA Triple-Digit Post Count

    6/10/2019: ROP Week 1 Heavy

    Warm up: Thoracic Bridge, Halos with 20, GS with 24

    C&P 3 x (1,2,3) with 24
    PU 3 x (1,1,1) BW

    1HSW 10/10 EMOM x 4 minutes

    Day 1 is in the books. My PUs are very lacking as you can see. All felt great throughout, but I just wish I rolled a high number with the pair of dice.
     
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  11. JamesPTA

    JamesPTA Triple-Digit Post Count

    Rest day (and reflection)

    I am re-reading ETK and watching the video on Amazon. I love the way that Pavel instructs on all the essential moves of the program. The cues have been exceptionally useful in my clinical setting, working with patients following cuff repairs for OH strengthening and low back pain to promote hip hinging.

    I've always felt following sessions with higher volume military presses, the effort is felt in my lat and mid back versus the shoulders, and I've been instructing patients to press "up" by using their lats/low traps and and then using their lats to pull the weight back down. When re-training motor control and scapulothoracic mechanics, this has been working like a gem. General stability ---> motor control ---> racked carries ----> loaded OH presses.
     
  12. JamesPTA

    JamesPTA Triple-Digit Post Count

    6/12/2019: ROP Week 1 Light

    Warm up: Thoracic Bridge, Halos with 20kg, Prying GS with 24
    C&P 3 x (1) with 24
    PU 3 x (1) with BW

    SN with 4/4 x 5 minutes EMOM with 24kg


    It feels so good to be doing snatches again! The way I look at it, as long a I keep the volume light, using the 24kg makes sense because that is the testing weight for SSST. I promise I am rolling a two dice, but it doesn't seem like it. Perhaps I should stop mentioning it once the volume starts to ramp up.
     
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  13. JamesPTA

    JamesPTA Triple-Digit Post Count

    6/13/2019 Rest

    Didn't want to rest. Planned on loaded cleans and get ups for Variety day. both of the kids were up for the day at 4:30am. Practice sessions do not occur when this happens

    6/14/2019 ROP Week 1 Medium

    Warm up: thoracic bridge, halos with 16, GS with 24
    C&P 3 x (1,2) with 24
    PU 3 x (1,2) BW

    SW 8/8 for 8 minutes EMOM

    Spent a little time prior to practice session on thoracic mobility. must've slept on my side in a weird way. able to lock out on all presses. Ready for Heavy Day week 2.
     
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  14. JamesPTA

    JamesPTA Triple-Digit Post Count

    6/17/2019: ROP Week 2 Heavy

    Warm up: Thoracic Bridge, Halos with 20, GS with 24

    C&P 4 x (1,2,3) with 24
    PU 4 x (1,2,1) BW

    1HSW 6/6 per minute EMOM x 7 minutes

    I'm going to gradually build up the volume with the EMOM swings each weak for heavy days. even with the increased Press volume, I had plenty in my tank.
     
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  15. JamesPTA

    JamesPTA Triple-Digit Post Count

    6/19/2019: ROP Week 2 Light

    Warm up: Thoracic Bridge, Halos with 16kg, Prying GS with 24
    C&P 4 x (1) with 24
    PU 4 x (1) with BW

    SN with 4/4 x 6 minutes EMOM with 24kg
     
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  16. JamesPTA

    JamesPTA Triple-Digit Post Count

    6/20/2019 ROP Week 2 Variety

    Posted this yesterday but it went missing...

    Warm up: Arm bar with 16, Prying GS 24

    Loaded Cleans 5 x 5+5 with 32
    TGU 5 x 1+1 with 32

    It's been 2 weeks since I practiced TGU, and today the 32 almost felt light. I guess that is why they call it practice...you master the movements. Thank you S&S.

    6/21/2019 ROP Week 2 Medium

    Warm up: thoracic bridge, halos with 16, GS with 24
    C&P 4 x (1,2) with 24
    PU 4 x (1,2) BW

    SW 5+5 for 8 minutes EMOM with 24
     
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  17. JamesPTA

    JamesPTA Triple-Digit Post Count

    6/24/2019: ROP Week 3 Heavy

    Warm up: Thoracic Bridge, Halos with 20, GS with 24

    C&P 5 x (1,2,3) with 24
    PU 5 x (1,2,2) BW

    1HSW 8+8 per minute EMOM x 7 minutes

    As the number of ladders progressed, the presses seemed to get easier. Pull ups are also getting stronger, but I've been changing between tactical PUs and chin ups between sets. I have an old elbow injury that is sometimes aggravated unless I change elbow position, so this works out the best. 8+8 EMOM swings definitely caused the sweat the come.
     
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  18. JamesPTA

    JamesPTA Triple-Digit Post Count

    6/26/2019: ROP Week 3 Light

    Warm up: Thoracic Bridge, Halos with 16kg, Prying GS with 24
    C&P 5 x (1) with 24
    PU 5 x (1) with BW

    SN with 4+4 EMOM for 9 minutes using 24

    I love days like today. I make sure to spend a little more time under tension and slowly control the eccentric phases for both movements. Apparently I've been tensing hard with the hollow hold during PU because my core is still on fire from the last heavy session. No ab exercises needed.
     
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  19. JamesPTA

    JamesPTA Triple-Digit Post Count

    6/27/2019 ROP Week 3 Variety

    Warm up: Arm bar with 16, Prying GS 24

    Loaded Cleans 5 x 5+5 with 32
    TGU 5 x 1+1 with 32

    Uneven farmer's carries x 5 minutes with 20 and 24
     
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  20. JamesPTA

    JamesPTA Triple-Digit Post Count

    6/28/2019 ROP Week 3 Medium

    Warm up: thoracic bridge, halos with 16, GS with 24
    C&P 5 x (1,2) with 24
    PU 5 x (1,2) BW

    1HSw 5+5 EMOM for 9 minutes with 24

    Reflecting on these first 3 weeks with low rung ladders, I feel to be a bit more of a prep phase. Monday starts a big jump in weekly volumes. I'm definitely feeling strong and ready. I cannot decide if I want to get rid of PU ladders altogether, or simply perform one strong PU per rung.
     
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