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Consistency beats intensity

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Arm bar 12kg
Bent arm bar 12kg x 3+3

(Circuit)
Goblet squat 24kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3

Arm bar 12kg
Bent arm bar 12 kg x 3+3

Swings 1hs
32 kg 10 x 10 in 11:58

TGU 1+1
28kg x 5 +5 in 22:28

90 stretch x 90 count
QL stretch x 60 count
Bretzel x 90 count

Huh...took a rest day, came back and felt like my swings lacked power. Weird...the mysteries of the body. Intense day at work, I suspect that work stress really impacts my physical vitality. Get up sets weren't scary or unstable but also not my strongest work.
 
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Arm bar 12kg
Bent arm bar 12kg x 3+3

(Circuit)
Goblet squat 24kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3

Arm bar 12kg
Bent arm bar 12 kg x 3+3

Swings 1hs
32 kg 10 x 10 in 10:48

TGU 1+1
Naked get up
28 x 5+5 in 22:03

90 stretch x 90 count
QL stretch x 60 count
Bretzel x 90 count

Punching the clock. Not much new. I focused on keeping the chest large and noticed that somehow packs my shoulder better. I'm greasing the groove with the lowest CoC gripper while at work. I think that this is helping my swing grip.
 
Last edited:
Arm bar 12kg
Bent arm bar 12kg x 3+3

(Circuit)
Goblet squat 24kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3

Arm bar 12kg
Bent arm bar 12 kg x 3+3

Swings - nonstop swing test
2HS 24kg x 70 reps

TGU
28 x 5+5 in 21:13

90 stretch x 90 count
QL stretch x 60 count
Bretzel x 90 count
Hip flexor stretch x 5+5

Noticing that I've got quite an anterior (or is it posterior) pelvic tilt. I'm experimenting with hip flexor stretches to address that. Okay, the problem is that I've taken in a"minimalist " strength program, but now I've added on so much to address the mobility issues that I've discovered with increased body awareness that my workout has again exceeded an hour in duration.
 
Arm bar 12kg
Bent arm bar 12kg x 3+3

(Circuit)
Goblet squat 24kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3

Arm bar 12kg
Bent arm bar 12 kg x 3+3
Tall sit press 12kg 3+3

Swings 1hs
32 kg 10 x 10 in 11:47

TGU
28 kg x 5+5 in 19:37

90 stretch x 90 count
QL stretch x 60 count
Bretzel x 90 count
Hip flexor stretch

Pushed myself a little with the TGU because I have a day off tomorrow. Brutal.
 
I see you do arm bar and bent arm bar. Maybe you can answer a question I have...

Arm bar, you start more or less on your side and then bring your hips towards the floor as much as possible (mine go all the way) and shoulders towards the floor as much as possible, right?

But bent arm bar, is it advised to keep both the hips and the shoulders stacked vertically, regardless of your ability to rotate the body?

I figured I'd get the answer next month at SFG II cert, but since I see this in your log I bring it up. :)
 
@Anna C - I took my instruction for the bent arm bar from Dave Whitley's book and video. I bring the knee of the upper leg halfway towards my chest (does that make sense) and try to bring the scapulae together while I pull the arm with the KB somewhat behind me. Dave says in the book and video that bringing the knee up to 90 degrees prevents lumber spine movement and keeps the rotation at the thoracic level.
 
Ok, yes I got that from the book too, and I guess that clarifies that the hips are vertical. But what do you suppose it means for the shoulders -- should they be vertically stacked, or should you rotate the top shoulder downward (as you would with an arm bar) to face your chest to the floor a bit? If they stay vertically stacked, the bending elbow comes towards the floor behind you. If you rotate down, the bending elbow comes towards your hip. Hope that makes sense.... I can sort of do it either way, but not sure which way is right.
 
Well, here's the thing. For me, if I rotate my top shoulder downward then the stretch is in my shoulder joint rather than my shoulder/scapula positioning. It is hard to explain, but if the flexing is primarily in the shoulder joint itself then I get pain. The only way that the movement works for me is to keep the shoulder high, scapulae vertically stacked and pulling my scapulae together. I can bring my chest down somewhat but the movement comes from an arched upper back. Clear?!?!?!?
 
Yes, that makes sense. And I was suspecting that was right, because I do feel too much stretch in the front of the shoulder if I rotate it downward.

And that is a good cue about pulling the scapulae together. I think that will help me get more out of it.

Thanks!!
 
Yes, if I stretch the front of my shoulder then I pay for it later. I'm glad I could offer something useful.
 
Arm bar 12kg
Bent arm bar 12kg x 3+3

(Circuit)
Goblet squat 24kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3

Arm bar 12kg
Bent arm bar 12 kg x 3+3
Tall sit press 12kg x 3+3

Swings 1hs
32 kg 10 x 10 in 14:54

TGU
28kg x 5+5 in 18:00

90 stretch x 90 count
QL stretch x 60 count
Bretzel x 90 count
Hip flexor stretch

WHAT?!?!! I just don't get it. My heart rate was high during each set of swings and took longer to recover between sets. Worse yet, I just couldn't feel the flow. I'm not sure what was up. Stress? Check. Poor sleep? Check. Too much caffeine today? Check. Dehydration? Check. Okay, maybe I do know what was up. I hate workouts like this.

Get ups, on the other, hand felt strong
 
Arm bar 12kg
Bent arm bar 12kg x 3+3
Tall sit press 12 kg x 3+3

(Circuit)
Goblet squat 24kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3

Arm bar 12kg
Bent arm bar 12 kg x 3+3
Tall sit press 12 kg x 3+3

Swings 1hs
32 kg 10 x 10 in 10:12

TGU
28kg x 5 in 16:22

90 stretch x 90 count
QL stretch x 60 count

Tonight was a totally different story. The swings were strong with good heart rate recovery. My intervals were limited by left handed grip strength, not conditioning.

Turkish Get Up...crushed it.
 
(Circuit)
Goblet squat 24kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3

Swings 1hs
32 kg 10 x 10 in 13:01

TGU
28. Kg x 5+5 in 14:02

90 stretch
QL stretch

In a hurry this morning....no frills.
 
(Circuit)
Goblet squat 24kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3

Swings 1hs
32 kg 10 x 10 in 10:30

TGU
28 kg x 5 in 16:45

90 stretch x 90 count
QL stretch x 60 count

My schedule this week is going to be crazy from end to end and then I'm traveling next weekend. It look like it is going to be a no frills kind of week.

Oh, well. The perfect is the enemy of the good.
 
Really like this log. Don't mind me, just leaving a comment here for notifications and future references once I finally decide to tackle S&S
 
Arm bar 12kg
Bent arm bar 12kg x 3+3

(Circuit)
Goblet squat 24kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3

Arm bar 12kg
Bent arm bar 12 kg x 3+3

Swings 1hs
32 kg 10 x 10 in 13:48

TGU
28 kg x 5 in 17:12

90 stretch x 90 count
QL stretch x 60 count

Still no frills. I'm going. To try to sneak a work out in tomorrow morning before leaving town. Might be too much.
 
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 8/3
Bent arm bar 12 kg x 3+3/3
Bridge x 5/3
Halo 16kg x 5+5/3

Swings 1hs
32 kg 10 x 10 in 12:22

TGU
28 kg 1+1/5 in 18:51

90 stretch x 90 count
QL stretch x 60 count

Okay, second workout in twelve hours. Felt great. I'm going to try some of the mobility work that people recommended when my schedule normalizes, especially the explorations of the get up movement that @Anna C recommended. One thing that I have learned this week is that arm bars are a necessity. If they aren't part of my my warm up then I don't seem able to position left shoulder correctly during the get up.
 
Okay, went to my mom's memorial last weekend and came back with the flu. I've been on my back all week. It's been a total of a week and a half sinc I worked out. Let's see how this workout goes. I'm going to play it by ear and reduce the weights of my body pushes back at me.

Between snowstorms, sickness and the loss of a family member, this has been a brutal winter, but I'm surprised at how resilient I feel.

Music selection: I'm not down by the clash

I've been beat up, I've been thrown out
But I'm not down, I'm not down
I've been shown up, but I've grown up
And I'm not down, I'm not down

(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 8/3
Bridge x 5/3
Halo 16kg x 5+5/3

Swings 1hs
32 kg 10 x 10 in 17:12

TGU
24,24,28,28,28 inn 21:59

Hamstring stretch
Lunge stretch

Focused on full aerobic recovery with my swings and let my heart rate settle back down close to 100. I've found that when I'm physically compromised this keep the workout from totally depleting me and compromising my recovery. Not a mafetone thing, just something I do when at my physical limit. Usually,I use the talk test. CE minute rest after my swings.

My get ups went better than expected. I was going to work my way back to the 28kg one set at a time, but I felt solid after my first set so I went for the remaining two sets. Might have pushed too hard. I evaluate how I feel tomorrow.
 
Yesterday's workout

Thanks @Lee Hunt

(Circuit)
Goblet squat 24kg x 5/3
Arm bar 16kg x 8/3
Bridge x 5/3
Halo 16kg x 5+5/3

Swings 1hs
32 kg 10 x 10 in 16:10

TGU
28 kg x 1+1 x 5 in 17:34

Hamstring stretch
Lunge stretch

Still recovering from this cold. It takes forever for my heart rate to settle between sets of swings.

Today's workout


(Circuit)
Goblet squat 24kg x 5/3
Arm bar 16kg x 8/3
Bridge x 5/3
Halo 16kg x 5+5/3

Swings 1hs
32 kg 10 x 10 in 14:38

TGU
28 kg x 1+1 x 5 in 13:06

Hamstring stretch
Lunge stretch

Still recovering with my swings but my get ups felt like magic.
 
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