- Status
jhpowers
Level 6 Valued Member
(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 14:15
TGU
28 kg x 1+1 x 5 in. 9:56
Hamstring stretch
Lunge stretch
Okay, I've recovered from my cold in terms of energy and athletic recovery, but my nose is still running. That makes biomechanic breathing and recovery breathing challenging. It turns out that snot flying out of one's nose during a set of swings is both distracting and compromises grip strength (probably due to the loss of focused attention). That really slowed down my sets.
Not so much an issue with my get ups. Felt strong throughout and was surprised at the end when I checked my timer and came in under 10 minutes.
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 14:15
TGU
28 kg x 1+1 x 5 in. 9:56
Hamstring stretch
Lunge stretch
Okay, I've recovered from my cold in terms of energy and athletic recovery, but my nose is still running. That makes biomechanic breathing and recovery breathing challenging. It turns out that snot flying out of one's nose during a set of swings is both distracting and compromises grip strength (probably due to the loss of focused attention). That really slowed down my sets.
Not so much an issue with my get ups. Felt strong throughout and was surprised at the end when I checked my timer and came in under 10 minutes.
jhpowers
Level 6 Valued Member
(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 12:33
TGU
28 kg x 1+1 x 5 in 16:32
Hamstring stretch
Lunge stretch
Okay, no more snot but I'm still struggling with grip on my swings. I'm greasing the groove with CoC grippers during the day it I can't tell whether that is helping or making things tougher due to fatigue.
Lately get ups have been strong and I had thought about trying aa set with the 32kg but when. I got to the bell I wasn't at my best and could tell I wasn't ready for the next step.
Strangely, I always think that after a day off I'm going to charge back stronger but I really do better when I don't miss a day. It must be some kind of cns thing but I don't really get the mechanism.
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 12:33
TGU
28 kg x 1+1 x 5 in 16:32
Hamstring stretch
Lunge stretch
Okay, no more snot but I'm still struggling with grip on my swings. I'm greasing the groove with CoC grippers during the day it I can't tell whether that is helping or making things tougher due to fatigue.
Lately get ups have been strong and I had thought about trying aa set with the 32kg but when. I got to the bell I wasn't at my best and could tell I wasn't ready for the next step.
Strangely, I always think that after a day off I'm going to charge back stronger but I really do better when I don't miss a day. It must be some kind of cns thing but I don't really get the mechanism.
jhpowers
Level 6 Valued Member
(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 13:04
TGU
28,28,32,28,28 x 1+1 in 18:35
Hamstring stretch
Lunge stretch
Woo Ho!!!! First set to include the 32kg in S&S!!! Didn't feel too bad. Definitely doable!
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 13:04
TGU
28,28,32,28,28 x 1+1 in 18:35
Hamstring stretch
Lunge stretch
Woo Ho!!!! First set to include the 32kg in S&S!!! Didn't feel too bad. Definitely doable!
jhpowers
Level 6 Valued Member
(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 11:29
TGU
28,28,32,28,28 x 1+1 in 18:37
Hamstring stretch
Lunge stretch
Bretzel
The 32 felt a little heavier today. Maybe I'll deload on the get up tomorrow. I always say that but never do. I have trouble stepping back after I've moved forward...character flaw.
Still struggling with my stretching...just not certain that what I'm doing is effective. I'd like to fix my poster or pelvic tilt, open up my chest and have increased hamstring flexibility. I feel like this last might help deepen my hinge.
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 11:29
TGU
28,28,32,28,28 x 1+1 in 18:37
Hamstring stretch
Lunge stretch
Bretzel
The 32 felt a little heavier today. Maybe I'll deload on the get up tomorrow. I always say that but never do. I have trouble stepping back after I've moved forward...character flaw.
Still struggling with my stretching...just not certain that what I'm doing is effective. I'd like to fix my poster or pelvic tilt, open up my chest and have increased hamstring flexibility. I feel like this last might help deepen my hinge.
Last edited:
jhpowers
Level 6 Valued Member
(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 11:28
TGU
28,28,32,28,28kg x 1+1 in 21:26
Hamstring stretch
Lunge stretch
Bretzel
Okay, it was kind of a deload. I didn't reduce the weight on the get ups but I pushed it the rest intervals. That worked well when I transitioned from to 24 to the 28kg. I'll check in with my body tomorrow and see if it was enough.
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 11:28
TGU
28,28,32,28,28kg x 1+1 in 21:26
Hamstring stretch
Lunge stretch
Bretzel
Okay, it was kind of a deload. I didn't reduce the weight on the get ups but I pushed it the rest intervals. That worked well when I transitioned from to 24 to the 28kg. I'll check in with my body tomorrow and see if it was enough.
jhpowers
Level 6 Valued Member
(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 12:09
TGU
28,28,32,28, 28 x 1+1 in 21:36
Hamstring stretch
Lunge stretch
Okay, feeling a little beat up by the get up. Failure to deload is pure stubbornness.
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 12:09
TGU
28,28,32,28, 28 x 1+1 in 21:36
Hamstring stretch
Lunge stretch
Okay, feeling a little beat up by the get up. Failure to deload is pure stubbornness.
jhpowers
Level 6 Valued Member
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar x 3/3
Bridge x 5/3
Halo 16kg x 5+5/3
Swings 1hs
32 kg 10 x 10 in 10:41
TGU
28,28,32,28,28 kg x 1+1 in 16:02
Hamstring stretch
Lunge stretch
Bizarre! Everything felt super tight, energized and strong today. I never understand the bodily cycles.
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar x 3/3
Bridge x 5/3
Halo 16kg x 5+5/3
Swings 1hs
32 kg 10 x 10 in 10:41
TGU
28,28,32,28,28 kg x 1+1 in 16:02
Hamstring stretch
Lunge stretch
Bizarre! Everything felt super tight, energized and strong today. I never understand the bodily cycles.
Last edited:
jhpowers
Level 6 Valued Member
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar x 3/3
Bridge x 5/3
Halo 16kg x 5+5/3
Swings 1hs
32 kg 10 x 10 in 13:41
TGU
28,32,32,28,28 kg x 1+1 in 19:55
Hamstring stretch
Lunge stretch
Swings had a little less powers today. So, I extended the rest periods.
I added a second set of 32kg on the get up. It was a little brutal, but I've got two rest days after today.
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar x 3/3
Bridge x 5/3
Halo 16kg x 5+5/3
Swings 1hs
32 kg 10 x 10 in 13:41
TGU
28,32,32,28,28 kg x 1+1 in 19:55
Hamstring stretch
Lunge stretch
Swings had a little less powers today. So, I extended the rest periods.
I added a second set of 32kg on the get up. It was a little brutal, but I've got two rest days after today.
Last edited:
jhpowers
Level 6 Valued Member
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar 12kg x 3/3
Bridge x 5/3
Halo 16kg x 5+5/3
Swings 1hs
32 kg 10 x 10 in 12:05
TGU
28,32,32,32,28 kg x 1+1 in 21:37
Hamstring stretch
Lunge stretch
Okay, I'd like to hang out here for a while with my get ups. One warm up set and one cool down...seems like a good place to stay while I feel my way into the 32kg.
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar 12kg x 3/3
Bridge x 5/3
Halo 16kg x 5+5/3
Swings 1hs
32 kg 10 x 10 in 12:05
TGU
28,32,32,32,28 kg x 1+1 in 21:37
Hamstring stretch
Lunge stretch
Okay, I'd like to hang out here for a while with my get ups. One warm up set and one cool down...seems like a good place to stay while I feel my way into the 32kg.
Last edited:
jhpowers
Level 6 Valued Member
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar 12kg x 3/3
Bridge x 5/3
Halo 16kg x 5+5/3
Tall sit press 12kg x 3
Half kneeling press 12kg x 3
Swings 1hs
32 kg 10 x 10 in 11:29
TGU
28, 32,32,32,28 kg x 1+1 x 5 in 21:43
Hamstring stretch
Lunge stretch
Brutal...maybe I'll finally take that deload tomorrow.
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar 12kg x 3/3
Bridge x 5/3
Halo 16kg x 5+5/3
Tall sit press 12kg x 3
Half kneeling press 12kg x 3
Swings 1hs
32 kg 10 x 10 in 11:29
TGU
28, 32,32,32,28 kg x 1+1 x 5 in 21:43
Hamstring stretch
Lunge stretch
Brutal...maybe I'll finally take that deload tomorrow.
jhpowers
Level 6 Valued Member
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar 12kg x 3/3
Bridge x 5/3
Halo 16kg x 5+5/3
Tall sit press 12kg x 3
Kneeling bent arm. Bar 12kg x 3
Half kneeling press 12kg x 3
Swings 1hs
32 kg 10 x 10 in 10:10
TGU
28,28,28,28,28 kg x 1+1 in 21:14
Hamstring stretch
Lunge stretch
I'm working Dave Whitley's bent press progressions, but they are tough for me. My left shoulder is hard to get adequately in position and deeply packed. I'd like to bent press one day, but I'm not sure whether I will be able to get there. The left side does not feel strong in that side press position.
Finally took the deload in the get up...I've got one or two rest days after this. So, it killed me to do itt, but I've gone up quickly with the 32 and I was feeling brutalized and, perhaps, not quite safe pushing the limit today. Discretion is the better part of valor.
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar 12kg x 3/3
Bridge x 5/3
Halo 16kg x 5+5/3
Tall sit press 12kg x 3
Kneeling bent arm. Bar 12kg x 3
Half kneeling press 12kg x 3
Swings 1hs
32 kg 10 x 10 in 10:10
TGU
28,28,28,28,28 kg x 1+1 in 21:14
Hamstring stretch
Lunge stretch
I'm working Dave Whitley's bent press progressions, but they are tough for me. My left shoulder is hard to get adequately in position and deeply packed. I'd like to bent press one day, but I'm not sure whether I will be able to get there. The left side does not feel strong in that side press position.
Finally took the deload in the get up...I've got one or two rest days after this. So, it killed me to do itt, but I've gone up quickly with the 32 and I was feeling brutalized and, perhaps, not quite safe pushing the limit today. Discretion is the better part of valor.
jhpowers
Level 6 Valued Member
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar 12kg x 3/3
Bridge x 5/3
Windmill 12kg x 3 /3
Swings 1hs
32 kg 10 x 10 in 10:10
TGU
28,32,28,28,28 kg x 1+1 in 21:27
Hamstring stretch
Lunge stretch
Wow! Still recovering from last weeks get ups. I guess I went up too fast. I'm going to give myself more time with one set of 32kg before pushing it to two again. I guess that I got impatient.
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar 12kg x 3/3
Bridge x 5/3
Windmill 12kg x 3 /3
Swings 1hs
32 kg 10 x 10 in 10:10
TGU
28,32,28,28,28 kg x 1+1 in 21:27
Hamstring stretch
Lunge stretch
Wow! Still recovering from last weeks get ups. I guess I went up too fast. I'm going to give myself more time with one set of 32kg before pushing it to two again. I guess that I got impatient.
jhpowers
Level 6 Valued Member
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar 12kg x 3/3
Windmill 12kg x 3/3
Swings 2hs
40kg x 3/3
Swings 1hs
32 kg 10 x 10 in 10:29
TGU
28,32,28,28,28 kg x 1+1 in 21:15
Hamstring stretch
Lunge stretch
Okay, sticking with one set of 32kg getups. Trying to remind myself that this is an "easy strength" program. Also, I started bent arm bars (again) and windmills and I wonder whether that is complicating my progressions. Even though I am using a very light weight for the windmills, it requires a lot of force/tension from my shoulder packing muscles (whatever those are) to pull my left shoulder down and back into the upward facing position as I bend forward. I'm even short of breath from the effort.
This is going on my 5th month of S&S. This is about the point that my training ADHD usually gets the best of me and I hop programs. I'm both struggling with the boredom that comes with consistency and the impatience of not progressing the weight as quickly as I'd like. In addition to my performance goals (e.g. achieving simple), my internal goal is to develop the mental fortitude and patience to stay the course.
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar 12kg x 3/3
Windmill 12kg x 3/3
Swings 2hs
40kg x 3/3
Swings 1hs
32 kg 10 x 10 in 10:29
TGU
28,32,28,28,28 kg x 1+1 in 21:15
Hamstring stretch
Lunge stretch
Okay, sticking with one set of 32kg getups. Trying to remind myself that this is an "easy strength" program. Also, I started bent arm bars (again) and windmills and I wonder whether that is complicating my progressions. Even though I am using a very light weight for the windmills, it requires a lot of force/tension from my shoulder packing muscles (whatever those are) to pull my left shoulder down and back into the upward facing position as I bend forward. I'm even short of breath from the effort.
This is going on my 5th month of S&S. This is about the point that my training ADHD usually gets the best of me and I hop programs. I'm both struggling with the boredom that comes with consistency and the impatience of not progressing the weight as quickly as I'd like. In addition to my performance goals (e.g. achieving simple), my internal goal is to develop the mental fortitude and patience to stay the course.
Lee Hunt
Level 7 Valued Member
Strong work here! Your doing well! Keep up the good work!
jhpowers
Level 6 Valued Member
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar 12kg x 3/3
Bridge x 5/3
Windmill 12kg x 3/3
Swings 2hs
40 kg x 3/3
Swings 1hs
32 kg 10 x 10 in 11:47
TGU
28,32,28,28,28 kg x 1+1 in 21:48
Hamstring stretch
Lunge stretch
Hmmm...my get ups are still feeling tougher than I would expect. It is hard to believe that I am still recovering from my foray into three sets of 32kg. I'm going to test my hypothesis tomorrow and cut out the windmills to see how that feels.
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bent arm bar 12kg x 3/3
Bridge x 5/3
Windmill 12kg x 3/3
Swings 2hs
40 kg x 3/3
Swings 1hs
32 kg 10 x 10 in 11:47
TGU
28,32,28,28,28 kg x 1+1 in 21:48
Hamstring stretch
Lunge stretch
Hmmm...my get ups are still feeling tougher than I would expect. It is hard to believe that I am still recovering from my foray into three sets of 32kg. I'm going to test my hypothesis tomorrow and cut out the windmills to see how that feels.
jhpowers
Level 6 Valued Member
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3
Swings 2hs
40kg x 3/3
Swings 1hs
32 kg 10 x 10 in 9:30
TGU
28,32,28,28,28 kg x 1+1 in 21:44
Hamstring stretch
Lunge stretch
The get ups are still the feeling like a challenge. I'm going out of town for two weeks next week with my family for spring break. I'm going to try to stay here until I leave then back down to just the 28 when I return. I'll slowly work my way back up from there. Probably three more workouts until I leave.
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3
Swings 2hs
40kg x 3/3
Swings 1hs
32 kg 10 x 10 in 9:30
TGU
28,32,28,28,28 kg x 1+1 in 21:44
Hamstring stretch
Lunge stretch
The get ups are still the feeling like a challenge. I'm going out of town for two weeks next week with my family for spring break. I'm going to try to stay here until I leave then back down to just the 28 when I return. I'll slowly work my way back up from there. Probably three more workouts until I leave.
- Status