all posts post new thread

(In-)Consistently Simple

12/4/22 "160 seconds..."
(9?) Sets of 4x 3 OHS, 45 sec rest between sets, every hour or so. Not as many as 11/4, but still felt it made a difference to sitting all day.
 
Last edited:
14/4/22 1530 S&S between N/S
3x Halo@ 12kg, 3x 5GS @ 16,16,24kg, 2x 5GB
SWINGS
4/4 @16kg
1/1 @24kg
TGU
4/4 @16kg
1/1 @24kg

Wasn't feeling the 24kg getups today, dropped back to 16kg and focused on lat engagement a bit.

Finished with a lat stretch, mainly LHS, bit of tightness there.
 
15/4/22 1630 S&S
3x : 5/5 Halo @ 12kg, 5XGS @16,16,24, 5xGB
SWINGS
4/4@16KG
1/1@24KG
1/1 Straight AB > Bent AB > TGU > MPx2 > TGD @12kg
TGU
4/4 @16
1/1 @24

1x QL straddle

24kg TGU not feeling the best, maybe I need to harden my forearms a bit?
 
Last edited:
27/4/22 1600 S&S
3x warm up, Halos @12, GS @16,16,24
SWINGS
4/4 @16kg, 1/1 @24kg
24 felt solid, could have done 2/2.
1/1 12kg Armbar/TGU/Windmill flow
TGU
3/3 @16kg, 2/2 @24kg
24 felt easy, no pressure on forearms today.

2x QL straddle and 90/90, lat stretch and dead hang

Good day, great session
 
18/4/22 1500 (work)

Worked on smoothing handle of the 2nd hand 24kg I picked up. May have made it too smooth?

10Tx8 @24kg
10R/10L @24kg.

Work got in the way of TGU
 
20/4/22 1640 S&S (work)
3x5GS @16,16,24kg
SWINGS
10Tx6 @24kg
10R/L @16, 24kg
- RHS @24 felt off, handle might be too smooth? Grip could be too weak also
TGU
2/2 @16kg
3/3 @24kg

Felt pretty good. TGU @ 24 kg felt solid, so pushed for 3/3. Could have done 4/4 or more.
 
21/4/22 1610 S&S (work)
3x w/up @16,16,24
SWINGS
10T×4 @24
10L/R ×2/2 @16
10L/R @24
24kg OHS felt a bit better, used chalk today which definitely helped.
15x wall angels
TGU
2/2 @16
3/3 @24
Not as solid as yesterday, but still good.
 
*5 minutes later*

20220422_172710.jpg

I think I've earned a Strongfirst mug now. Anybody in Aus want to share the postage from the US?
 
27/4/22 0945 S&S
3x w/up Halos @12kg, 5GS @16,24,24kg, 5GB
Swings
3/3@16kg, 2/2@24kg
12kg arm bar flow 1/1
TGU
2/2 @16kg, 3/3 @24kg

Have had a niggle/tightness in LHS lat/serratus/lower trap since carrying the kids walking while camping. Still tight today but did some arm bars early this morning and has loosed up a bit.
 
28/4/22 7hr work training day
Not strenuous.
2/2 45 meter suitcase carries @32kg. Thinking of including some carries to my training after reading Dan John's Intervention. Not sure how to best program them though...
 
29/4/22 S&S 0930
3x w/up: Halo @12kg, 5GS @16,24,24kg (curls on 24kg), 5GB
SWINGS
10T @24 ×8
10T @32 ×2
1/1 arm bar /TGU flow @12kg
TGU
1/1 @16kg
4/4 @24kg
2x 90/90 & QL straddle
1x frog pump + 30sec hang.

Felt good.
 
30/4/22 1700 S&S
8K Bike ride with the kids
3x3 pull ups at the park
1x3 chin ups

Swings
8R/L @16kg
TGU
6/6 @16kg
Quickly squeezed some training in between the bike ride and dinner. Pushed the swings through the talk test, reckon I could have nailed simple timing if I was in the mood.

Bit of DOMS in the rhs glute after swinging the 32kg yesterday.

Felt full of energy after the park, wish they'd do more "adult" parks.
 
2/5/22 1015 S&S
*Overdid it today. Have developed delusions of doing ROP after Simple, feel like I need to start preparing for it.*

4 pull ups, 4 chinups then 3x warmup: Halos @12kg, 5GB, 5GS@ 16,24,24 (no curls), 3/3 C+P @12kg
SWINGS
10L/R ×6 @16kg, ×4 @24kg
1/1 Armbar flow @12kg
TGU
1/1 @16, 4/4 @24kg
2x 90/90, QL straddle, frog pump.

Felt great, good lat engagement today, possibly due to pullups.

Felt a bit worn out during the arvo though, tone it down for tomorrow.
 
Last edited:
3/5/22 1130 S&S
3x w/up: Halo @12kg, 5GS @16,24,24kg, 5GB, 2xPullup, 1/1 C&P @12kg
SWINGS
3/3 @16kg, 2/2 @24kg
1/1 @12kg Armbar flow
TGU
2/2 @16kg, 3/3 @24kg

2x 90/90, QL straddle on block, pump stretch.
2x pullup
30 sec bar hang

Felt a bit stiff and tight today. Mainly under LHS armpit and rhs Lev scap or trap.
 
4/5/22 S&S 1535
3x w/up: Halos @12kg, 5GB, GS@ 16,24,24kg, 1/1 C+P @12kg, 2 pullups.
SWINGS
10Tx10 @24kg
12kg Armbar flow
TGU
1/1 @16, 4/4 @24kg.

Motherf*&king 32kg TGU today on RHS! Attempted LHS but screwed up the prone to elbow, so set it back down. It'll keep.

Consistency pays off. Thanks Pavel and Strongfirst.

Earned this I reckon.
20220504_165411.jpg
 
5/5/22
4k walk with a bit of running, few hills. Bit of knee tightness.

3x w/up, GS @16,16,16, 2 pullups, 1/1 C&P GB Halo@12

SWINGS
5Tx5 @32kg, 2 Min rests
12kg armbar flow

TGU
1/1 @16, 2/2 @24kg.

Wasn't feeling it today, will do some naked getups tonight focussing on elbow to floor, which is my weak point ATM
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom