Consistency beats intensity

jhpowers

More than 300 posts
(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 11:35

TGU
28,32,28,28,28 kg x 1+1 in 21:15

Hamstring stretch
Lunge stretch

Nothing special just a park bench workout.
 

jhpowers

More than 300 posts
(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
40 kg x 3/3

Swings 1hs
32 kg 10 x 10 in 10:31

TGU
28,32,28,28,28 x 1+1 in 21:20

Hamstring stretch
Lunge stretch

I've always struggled when my left shoulder is down during the transition from half windmill to tall sit. Right now I'm focused on creating the scapular pull that I do during the arm bar when I get to this point in the get up. Im thinking that it's like a closed chain arm bar.
 

jhpowers

More than 300 posts
(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 11:28

TGU
28,32,28,28,28 kg x 1+1 in 21:03

Hamstring stretch
Lunge stretch

Okay, my flight leaves on Wednesday morning. This may be my last workout before vacation or I may be able to sneak in. 1-2 more.
 

jhpowers

More than 300 posts
(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 10:26

TGU
28,32,28,28, kg x 1+1 in

Hamstring stretch
Lunge stretch

Last workout until April. Leaving for vacation. I'll probably reduce the bell seize on the get up when I return work my way back up.
 

jhpowers

More than 300 posts
(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
40kg x 3/3

Swings 1hs
32 kg 10 x 10 in 18:10

TGU
28 kg x 1+1 x 5 in 21:26

Hamstring stretch
Lunge stretch

First day back after 11 days of traveling.

The swing session might seem like a I took very long rests between sets. I timed it by full heart rate recovery, letting my HR settle below 110 to start the next set. I am focusing on form ad shoulder packing right now. I want to stay antiglycolitic and not compromise my recovery. I really want to get my get ups to the 32kg and want to save my "adaptation energy" for the get up.

Having said that, I'm going to stick with the 28kg for my get ups for a while and progress more slowly into the 32kg next time. Last time I rushed up and I don't think that it was sustainable.
 

jhpowers

More than 300 posts
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3
Halo 16k x 5/3

Swings 2hs
40kg x 3/3

Swings 1hs
32 kg 10 x 10 in 15:36

TGU
28 kg x 1+1 x 5 in 20:01

Hamstring stretch
Lunge stretch

Oh, my. I. Can really feel the effects of my break.
 

jhpowers

More than 300 posts
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3
Halo 16kg x 5/3

Swings 2hs
40kg x 3/3

Swings 1hs
32 kg 10 x 10 in 14:25

TGU
28 kg x 1+1 x 5 in 21:33

Hamstring stretch
Lunge stretch

Still feeling the effects of my break. Also, I'm carb (not calorie) restricting. I wonder whether that is effecting recovery between sets.
 

jhpowers

More than 300 posts
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3

Swings 1hs
32 kg 10 x 10 in 14:13

TGU
28 kg x 1+1 x 5 in 21:25

Hamstring stretch
Lunge stretch

Still struggling with my get ups...just feeling more fatigued than I feel like I should. I'm nowhere near where I was at my peak a month or so ago. Can't quite figure it out. Could just be the premature run up to the 32 followed by my break. I remember when I went from the 24kg to the 28kg. The heavier bell felt easier than the lighter. Now I'm having to take 3.5 minute rests between sets.
 

jhpowers

More than 300 posts
(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
40kgg x 3/3

Swings 1hs
32 kg 10 x 10 in 13:35

TGU
28 kg x 1+1 x 5 in 21:08

Hamstring stretch
Lunge stretch

Okay, things started to feel more dialed in today. Finally coming back from my break and feeling stronger.
 

jhpowers

More than 300 posts
(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 13:05

TGU
28 kg x 1+1 x5 in

Hamstring stretch
Lunge stretch

Still plodding along...not back where I was. May start putting in light days as prescribed in S & S to wave the load. At some point I'm either going to log in the main forum on the strange relationship between boredom and mindful presence in S & S. it seems like sometimes boredom leads to more awareness as my minds searches for something to engage in. At other times the boredom is mind numbing and leads to more distractions.
 

jhpowers

More than 300 posts
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3

Swings 2hs
40kg x 3/3

Swings 1hs
32 kg 10 x 10 in 12:23

TGU
28 kg x 1+1 x5 in 21:33

Hamstring stretch
Lunge stretch
 

jhpowers

More than 300 posts
Light day

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

Swings 2hs shadow swing
24kg 10 x 10 in 9:32

TGU
24kg x 1+1 x 5 (ten count) in 17:48

I meant to take this as a light day but it was fairly challenging. I'm not sure what's up I feel like I was progressing nicely up to the 32kg and then took a turn for the worse. I'm gong to go down to the 24 with occasional heavy days with the 28.

On another note, I'm missing the barbell. I'm considering shifting to a barbell program for a while but am aware that boredom coupled with frustration is my nemesis.
 
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jhpowers

More than 300 posts
@ShawnM - Actually, the 2HS feels easier than the 1HS with the 32. I think that it works to "warm up" my hinge" and swing mechanics. I find that my first reps of a heavy swing or get up are the hardest. So, I'm looking for better ways to warm up.
 

jhpowers

More than 300 posts
(Circuit)
Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3

Swings 2hs
40kg x 3/3


Swings 1hs
32 kg 10 x 10 in 17:37


TGU
28 kg x 1+1 x5 in 21:23


Hamstring stretch
Lunge stretch

Still frustrated with my work outs. I think I was dehydrated. It took forever for my heart rate to settle down between sets of swings.

I'll confess, in the face of my boredom and frustration with S & S, I've been a hair's breadth from program hopping. Plus, one of Rippetoe's people has a new book on barbell training after 40. There are some interesting ideas...but one of my main goals was to stick with my goals.

Get ups still feel like a bit of a slog.

So,for now, I'm going to keep reducing the intensity (weight, rest periods, volume) until I can find my groove again. Also, I'm going to take Wim Hof's ten week online course o breath control and cold exposure to combat the boredom without interfering with my strength training program.
 

jhpowers

More than 300 posts
Started 10 week Wim Hof method online course this morning (separated from workout by 2hrs). The method at this point consists of breathing exercises, a stretching shoulder method, and contrast showers.

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


Swings 2hs
40kg x 3/3


Swings 1hs
32 kg 10 x 10 in 13:52


TGU
28 kg x 1+1 x5 in 21:44


Hamstring stretch
Lunge stretch
 

jhpowers

More than 300 posts
Wim Hoff breathing, stretching and cold showers in the morning before work.

(Circuit)

Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3

Swings 2hs
40kg x 3/3


Swings 1hs
32 kg 10 x 10 in 15:35


TGU
28 kg x 1+1 x5 in 19:26


Hamstring stretch
Lunge stretch
 

jhpowers

More than 300 posts
Morning: Wim Hof breathing, stretches and contrast showers.

(Circuit)

Goblet squat 24kg x 5/3
Arm bar 12kg x 5/3
Bridge x 5/3


Swings 2hs
40kg x 3/3

Swings 1hs
32 kg 10 x 10 in 13:15


TGU
28 kg x 1+1 x5 in 19:24


Hamstring stretch
Lunge stretch
 

jhpowers

More than 300 posts
Morning: Wim Hof breathing, stretches and cold showers


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

Swings 2hs
40kg x 3/3

Swings 1hs
32 kg 10 x 10 in 11:29

TGU
28 kg x 1+1 x 5 in 19:00

Hamstring stretch
Lunge stretch

Starting to feel stronger again.

The Wim Hof stuff is interesting. It is intended to be a training to bring conscious control over the autonomic nervous system (sympathetic and parasympathetic). It also includes various body hacks, like breathing in a way that alkalinizes the blood stream and increases aerobic endurance. I don't really get that part yet but hope to eventually try to integrate it with S and S. Right now they are separate things as I explore the approach.
 

jhpowers

More than 300 posts
Morning: Wim Hof week 2 protocol ==> breathing, stretches,breath hold push ups, planks and cold showers


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

Swings ohs
40kg x 3/3

Wim Hof breath cycles with retentions x 3

Swings 1hs - WH breath x 30 between sets
32 kg 10 x 10 in 9:48

TGU
28 kg x 1+1 in 19:37


Hamstring stretch
Lunge stretch

I'm continuing with the Wim Hof 10 week online course each morning just after waking. The program started incorporating breath hold push ups this morning after the breathing exercises and this felt super charging. Also, I'm beginning to adapt to the cold showers and feel much more energized for my day and like my mood is much improved.

I've also been reading the book "What Doesn't Kill Us" by Scott Carney about Wim Hof and his methods. I just finished a chapter about a coach who is trying to integrate some of the WH techniques with HIIT. This inspired me try to incorporate the breathing into my S & S workout. I did three breath cycles with retentions before my swings and thirty WH breaths between sets. I noted increased recovery between sets and more energy/power (note that my swing time was markedly reduced from recent workouts). There are still some kinks to work out but it was an interesting experiment. The talk test doesn't really work with this strategy and grip fatigue slows me down more than cardiovascular conditioning.

I didn't do the breathing before the TGU. It makes you a little light headed which seems like a bad idea with 28kg overhead.

I also noted feeling energized with much less fatigue after the workout.
 
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