Chronicles to Becoming a Man

JamesPTA

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8/12/2019 ROP Week 10 Heavy

C&P 2 x (1,2,3,4,5) + 3 x (1,2,3,4)

1HSW 8+8 EMOM for 4 minutes

The ladders to 5 are taking about 10 minutes that includes the rest at the end. This keeps each press strong throughout. Thank you dice for being easy on me.
 
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JamesPTA

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8/15/2019: ROP Week 10 Variety

Full OS Resets

TGU 1+1 x 3 with 24

DBL CL 5 x 5 superset with
DBL FS 5 x 5 with 24s

90-120 second rests between sets

All cleans performed before front squats. Forgot how awesomely tense the abdomen is with DBL FS.
 

JamesPTA

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8/16/2019 ROP Week 10 Medium

Warm up: thoracic bridge, halos with 16, GS with 24

C&P 5 x (1,2,3,4) with 24

1HSW 5+5 EMOM for 10 minutes

Nice and snappy 100 swings to end this session
 

JamesPTA

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8/19/2019 ROP Week 11 Heavy

C&P 4 x (1,2,3,4,5) + 1 x (1,2,3,4)

1HSW 8+8 EMOM for 8 minutes

You'll notice I broke protocol on ROP by skipping 3 x 5, 2 x 4 ladders. Something interesting happened over the weekend. I was feeling a bit energized, and did a ladder to 3 using by 24, then stacked my 28 with my 16 for 44kg total. I managed a single rep per side! That means that I have hit the 1/2 bodyweight goal for OH presses! BOOM. With that said, I progressed ROP by skipping a week. I am going to complete the 5 ladders to 5 next week with the typical H-L-M protocol.

Excellent!
 

JamesPTA

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8/21/2019: ROP Week 11 Light

Warm up: Thoracic Bridge, Halos with 16kg, Prying GS with 24

C&P 5 x (1,2,3) with 24
2 pull ups after each ladder

SN 4+4 EMOM for 10 minutes

Punch the ceiling with those snatches
 

JamesPTA

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8/26/2019 ROP Week 12 Heavy

C&P 5 x (1,2,3,4,5)

1HSW 8+8 EMOM for 5 minutes

Well that was fun! Left side required a little bit of extra tension for that last rung. All done very strong.

75 reps per side? Piece of cake.
 

JamesPTA

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8/29/2019 ROP Test Day

Warm up: Thoracic bridges, Halos with 26, GS with 24.

C&P 1 x 1,2,3 with 24

2+2 with 32

1 + 1 with 28 and 16 stacked. (BOOM!)

2 + 2 with 32

3 + 3 with 28

All sets with at least a 3 minute rest.

Secret Service Snatch Test: ultimate fail. I stopped at the 5 minute beep. 106 reps at that point. My lungs were crying for me to stop. My grip stayed strong throughout but I couldn’t force myself to push through. You guys are crazy for wanting to go any more than this!!

I am VERY pleased with my pressing numbers. When I started out, the 32 only went up once per side and to be honest, was a ridiculously slow grind with excessive lean. Today the 32 flew up twice per side for 2 sets. The 28 and 16 stack was definitely a grind but the goal has been met a second time in 2 weeks!
 

JamesPTA

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8/30/2019 Deloader Day

Warm up:" arm bar with 16 x 2 , brettzel stretch, bridges

SN: 4/4 EMOM for 10 minutes alternating arms between sets 24, 24, 28, 24, 24

Bent Press: 2/2 x 3 with 20kg

Double Strict Press Test with 2x24kg: 8 reps

What a fantastic little set up to do an Original Program Minimum! Starting Monday, I plan on embarking into double KB Wonderland starting with Total Tension Complex. As you can see above, I will be using the 24s based on my rep max. My goal is to run this program, followed by 2-3 programs from Geoff Neupert's More Kettlebell Muscle, however between each program, I will run 2 week blocks using the original PM set up as above, while waving the load via dice roll for sets.

After hitting Simple and ROP pressing standards, I feel confident that I will be ready to perform Q&D after all this is said and done.
 

JamesPTA

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Unable to start Total Tension this week as a result of re-injury to my right knee, which was a problem for me at the beginning of ROP. I'm almost too embarrassed to admit WTH happened to me over the weekend. It was the County Fair over the weekend where I live. My youngest, 5 years old, insists that I ride with him on the tiny caterpillar rollercoaster. I obliged.

Taking note of the confined space, I knew that I would have to contort my lower body in a way that would make it possible. I felt confident in my mobility, thanks to StrongFirst, however I did not take into account of the integrity of my ligaments. There was no pop felt or heard, but it was taking the first few steps after the ride was done, that I knew I was in trouble.

Luckily, working in Physical Therapy at the local hospital, I have countless interventions at my disposal. Special Testing in the clinic was all negative, so I am using a few taping techniques for support to reduce stress and inflammation. The ortho doctors are all booked up. Dammit. I will take this week off practicing, and will plan to address mobility the best I can, however I could not tolerate anything this morning without provoking pain.

Stay away from Tiny Human sized roller coasters.
 

JamesPTA

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9/5/2019

Still in recovery mode, but the knee did allow for original PM

SN 4 reps EMOM, alternating each minute 24, 28, 24, 28, 24, 28........12 minutes total

BP 2 reps per set 16, 20, 16, 20, 16, 20......12 reps per side

Using low weights with the BP as I am finding the groove. I love this exercises. In an much earlier thread, Pavel recommended doing light weight mobility like windmills on off days during Total Tension. I'm thinking that the Bent press can also be used as long as the weight is not too difficult.
 

JamesPTA

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9/9/2019 Total Tension wk 1

2x24 Press Pyramid to 5

2HSW 10x10 EMOM with 28

I’m taking about 90 seconds for the rest period. What a great way to have the FS and RR at the end of the complex to hammer the total body tension.
 

JamesPTA

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9/11/2019 Total Tension Week 1

2x24 Squat Pyramid to 5

1H SN 4+4 EMOM for 5 minutes

Legs felt great today. My lungs did not. Been having a chronic cough since having a bonfire last weekend and my lungs were feeling quite heavy today. Apparently this year's lumber doesn't like me.
 
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JamesPTA

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Hope your lungs heal quickly @JamesPTA
Thank you! They're healing very slowly, but I agree! Hard to do a 5 minute snatch test with heavy lungs

I've been forgetting to post about my off/variety days during Total Tension. It was recommended in an earlier thread by Pavel to keep these days strictly light with windmills, etc.

Here's the format for "off days"

OS Resets for 10 minutes

Superset Windmill 4+4 and 100 ft of crawling x 4 sets

Variety Loaded carries: Farmer's carries or unilateral BU Carries 3 x 100 ft

Hanging
 

JamesPTA

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9/13/2019 Total Tension wk 1

2x24 Press Pyramid to 5

2HSW 10x10 EMOM with 28

week 1 is in the books! Already feeling great with the tension. After only doing goblet squats as a warm up for S&S for 10 weeks and ROP for 13 weeks, the 48kg DBLFSQ is feeling fantastic
 

JamesPTA

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9/16/2019 Total Tension Week 2

2x24 Squat Pyramid to 5

1H SN 5+5 EMOM for 5 minutes

Lungs felt better today for the snatches. Last week seemed like my body was getting used to the squats, but today my nervous system is catching up, because felt relatively easy.
 
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