Consistency beats intensity

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jhpowers

Level 6 Valued Member
Morning - Wim Hof week 7==> breathing, exercises, cold showers.

Morning - run 3 miles

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSW 16 x 2/3
DHP 16 x 1/3
DSn 16kg x 2/3

Work out
Double C & P 24kg X 1/10
Pull up BW x 1/10

It's going to be a crazy week schedule wise. So, I pushed my workouts together. I'm not sure whether that is the best strategy vs skipping a light workout. I'll try it and see.
 
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jhpowers

Level 6 Valued Member
Morning - Wim Hof week 7==> breathing, exercises, cold showers.

Yesterday - run 3 miles

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSW 16 x 2/3
DHP 16 x 2/3
DSn 16kg x 2/3

Work out
Double C & P 24kg X 3/5
Pull up BW x 3/5

Run 1.5 miles
 
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jhpowers

Level 6 Valued Member
Morning - Wim Hof week 7==> breathing, exercises, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSW 16 x 2/3
DHP 16 x 2/3
DSn 16kg x 2/3

Work out
Double C & P 24kg X 2/10
Pull up BW x 2/10

Run x 1.5 miles
 
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jhpowers

Level 6 Valued Member
Morning - Wim Hof => breathing, stretches, cold showers.

Sunday - run 3 miles

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSW 16 x 2/3
DHP 16 x 2/3
DSn 16kg x 2/3

Work out
Double C & P 24kg X 3/6
Pull up BW x 3/6

Run 1.5 miles
 

jhpowers

Level 6 Valued Member
Morning - Wim Hof => breathing, stretches, cold showers.

Yesterday - run 3 miles

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSW 16 x 3/3
DSn 16kg x 3/3

Work out
Double C & P 24kg X 2/10
Pull up BW x 2/10

Run 1.5 miles
 

jhpowers

Level 6 Valued Member
Morning - Wim Hof => breathing, stretches, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 5/3

Work out
Double C & P 24kg X 3/7
Pull up BW x 3/7

Run 1.5 miles
 

jhpowers

Level 6 Valued Member
Morning - Wim Hof => breathing, stretches, cold showers.

Sunday - 3 mile run and 5 mile hike (angels rest)

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 5/3
SSP 16kg x 1+1/3

Work out
Double C & P 24kg X 1/1
Pull up BW x 0

Argh!!!! Threw out my back on the first workout set! THAT SUCKS!!!!!!!!!!!!!!
 

jhpowers

Level 6 Valued Member
Morning - Wim Hof => breathing, stretches, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
SSP 16kg 2/3

Work out
Double C & P 24kg X 2/10
Pull up BW x 2/10

Repeated last workout without tweaking my back. Focused on total body tension.
 

jhpowers

Level 6 Valued Member
Morning - Wim Hof => breathing, stretches, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter overhead squat 1/3

Work out
Double C & P 24kg X 3/5
Pull up BW x 3/5

After tweaking my back on Tuesday, I decided to back down to 5 sets of three reps and focus on form, especially keeping my back flat at the bottom of the double clean and maintaining tension from head to toe in the rack.
 

jhpowers

Level 6 Valued Member
Morning - Wim Hof => breathing, stretches, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter overhead squat 1/3

Work out
Double C & P 24kg X 2/10
Pull up BW x 2/10
 
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jhpowers

Level 6 Valued Member
Morning - Wim Hof => breathing, stretches, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress 16kg 1/3

Work out
Double C & P 24kg X 3/6
Pull up BW x 3/6
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, stretches, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress 16kg 1/3

Work out
Double C & P 24kg X 2/10
Pull up BW x 2/10

Been away for a five day windsurfing trip. No shortage of strength training given my low level of skill at that sport. I had to up haul the sail with practically each trip across the lake. I've got to work on my balance and turns.

I'm still experimenting with using WHM inspired breathing techniques between sets and finding some interesting things. What I did today between each workout set was 40 WH breaths followed by an inspiration breath hold. I felt the energy surge and waited a few seconds before my set. This creates a huge adrenaline surge and intensified my strength. Interesting.
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, stretches, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress 16kg 1/3

Work out
Double C & P 24kg X 3/7
Pull up BW x 3/7
 

kiwipete

Level 7 Valued Member
Hey mate - really like you training regime! Mine is building into something similar of run + kettlebell work.

Had a question for you if I may... I've tried the WHM breathing technique for about 3 weeks in row - in the past. I've found that whilst I get good feelings from it - it's almost too much of a drain on my nervous system - what have your experiences been? (apologies for hi-jacking your log.....)
 

jhpowers

Level 6 Valued Member
@kiwipete - not hijacking at all. I'm very interested and enthusiastic about the Wim Hof stuff but still figuring it out. I did the 10 week course and stayed very consistent. I did the breathing, yoga and cold showers everyday for ten weeks. I felt super energized, even a little manic at times. The only place that I've gotten into some trouble is in trying to use the breathing during my workouts. The breathing can generate so much adrenaline from me that I get over exuberant and reduce my rest periods between sets. That has pushed me into near overtraining and compromised my recovery from workouts. That coupled with all the other summer activities that I doing got to be a bit much. I've been trying to slow down a little bit over the past few weeks.
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, stretches, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress 16kg 1/3

Work out
Double C & P 24kg X 2/10
Pull up BW x 2/10

Things are about to get hairy with my schedule over the next two months. My wife has travel or activities scheduled almost every weekend. It may be hard to maintain a consistent program. I'm going to try to listen to my body and wave the load as needed to keep from getting injured. To those reading my log, don't be surprised if I back up on the Strong progression.
 

jhpowers

Level 6 Valued Member
Sunday morning - yoga class
Sunday afternoon- kiteboarding lessons (mostly getting dragged in the water)

Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress 16kg 1/3

Work out
Double C & P 24kg X 3/8
Pull up BW x 3/8
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Went to Mount Adams with the family and stayed in a cabin. Took the two 24kg bells. Did some awesome swimming in a cold mountain streamm by our cabin each morning before the family woke up.

Saturday:
Warm up
GSQ 24 x 5/3
Hindu push ups x. 5/3
Work out
Double C & P 24kg x 2/12

Hike up Mount Adams x 8.5 miles

Sunday:
Hike up Mount Adams x 3 miles


Today:
Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 3/9
Pull up BW x 3/9
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 2/10
Pull up BW x 2/10
 

jhpowers

Level 6 Valued Member
Every Morning - Wim Hof => breathing, yoga, cold showers.

Kettlebell Strong
Warm up
Pullover 12kg x 5/3
Arm Bar 12kg x 5+5/3
DFSQ 16kg x 5/3
DSn 16kg x 3/3
DPress with quarter squat 16kg 1/3

Work out
Double C & P 24kg X 3/10
Pull up BW x 3/10

Okay, I completed ten sets of three and therefore the first phase of Kettlebell strong, but I'm resting two minutes after each set of clean and press and two minutes after each set of pull ups. I do one minute rests with my sets of two. I'm going to get that down to one minute rests with the sets of three before I go on to sets of four.
 
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