DFW + SFG II Prep
- Thread starter Kyle Bois
- Start date
June 13, 2023
BW= 86.45kg
AM: KB work (video below)
PM: 6 rounds of:
Notes:
32kg Snatches are a PR (I did both arms but vid only shows one). I think the most I'd gotten before is 11 - but I quit b/c I was worried about tearing my hand.
40kg press isn't a PR but the easiest its felt in a while, and not bad considering I never train that lift.
I actually planned to do this workout in the AM but my calf cramped up & I stopped after 3 rounds.
I decided to try it again in the PM with a mixture of squats/running. Worked ok
BW= 86.45kg
AM: KB work (video below)
- 1 Arm Snatch
- 32kg x 20/20 (L/R)
- 1 Arm Press
- 40kg x 1/1
PM: 6 rounds of:
- Ring Rows x 6
- 200m run OR 1min of BW squats (did 2 runs, 4 squat sets)
Notes:
32kg Snatches are a PR (I did both arms but vid only shows one). I think the most I'd gotten before is 11 - but I quit b/c I was worried about tearing my hand.
40kg press isn't a PR but the easiest its felt in a while, and not bad considering I never train that lift.
I actually planned to do this workout in the AM but my calf cramped up & I stopped after 3 rounds.
I decided to try it again in the PM with a mixture of squats/running. Worked ok
June 14, 2023
BW= 84.95kg
AM: Bodybuilding
Notes:
Felt really burned out this morning. Lots of training yesterday & didn't get much sleep last night (~4hrs). Went to bed late and woke-up at the normal time. Dumb move.
Just did some BBing between my wife's sets at the gym.
BW= 84.95kg
AM: Bodybuilding
- 4 rounds of:
- ring pushups x 6 (BW)
- lateral raises x 15 (5kg)
Notes:
Felt really burned out this morning. Lots of training yesterday & didn't get much sleep last night (~4hrs). Went to bed late and woke-up at the normal time. Dumb move.
Just did some BBing between my wife's sets at the gym.
June 15, 2023
BW= 84.95kg
AM: Doubles
Notes:
Felt GREAT this morning. I also did 2 reps of pullups between most of the sets.
Today was a test run of how well I would handle Double 36kg.
Can definitely do it.
I'll go ahead and buy another 36kg, which means July-August will look like this:
BW= 84.95kg
AM: Doubles
- Clean-Squat-PushPress complex
- Double 32kg x 2 x 1
- 36+32kg x 6 x 1
- Double Clean
- Double 32kg x 5
- 36kg+32kg x 2 x 5
Notes:
Felt GREAT this morning. I also did 2 reps of pullups between most of the sets.
Today was a test run of how well I would handle Double 36kg.
Can definitely do it.
I'll go ahead and buy another 36kg, which means July-August will look like this:
- Double 36kg work
- Back off work with 28's & 20's
- Some snatches
- Ring work for hypertrophy
June 16, 2023
BW= 86.3
AM: Light mobility. Last day of class/work today. Pretty busy.
PM: Gym with wife. Did some hypertrophy work between her sets.
Notes:
Fasting today (40hrs). Hadn't fasted in over a week.
BW= 86.3
AM: Light mobility. Last day of class/work today. Pretty busy.
PM: Gym with wife. Did some hypertrophy work between her sets.
- Super sets of:
- ring rows
- lateral raises .
Notes:
Fasting today (40hrs). Hadn't fasted in over a week.
June 17, 2023
BW = ???
AM: Doubles
PM:
Notes:
40hrs fasted this session. Last day with the 36kg before I ship it up north.
Complexes felt good. I dig the last one (CL+PP+CL+FSQ). The cleans before each lift seems to really help me re-set the rack & overall body position.
I rested about an HR after the complexes, then went to the gym and did the rings/OHsquats/Tris.
Did all this out on the football pitch at 9pm
Wanted to run more but my calf is still injured from a bad cramp several days ago.
So after the first run I said f it and lunged down the pitch and back.
8min 28sec (wasn't pushing it but wasn't slacking).
BW = ???
AM: Doubles
- Clean-Squat-PushPress complex
- 36+32kg x 8 x 1
- Clean-PP-Squat
- 36+32kg x 2 x 2
- Clean-PP-Clean-Squat
- 36+32kg x 2 x 1
- Ring pushups
- BW x 5 x 5-6
- Double OH squats
- 20kg x 2 x 3
- Straight arm triceps pulldown
- 2 sets of 10
PM:
- Swing dance Practice
- 200m run x 1
- 200m lunges (BW)
- 8:28min
Notes:
40hrs fasted this session. Last day with the 36kg before I ship it up north.
Complexes felt good. I dig the last one (CL+PP+CL+FSQ). The cleans before each lift seems to really help me re-set the rack & overall body position.
I rested about an HR after the complexes, then went to the gym and did the rings/OHsquats/Tris.
Did all this out on the football pitch at 9pm
Wanted to run more but my calf is still injured from a bad cramp several days ago.
So after the first run I said f it and lunged down the pitch and back.
8min 28sec (wasn't pushing it but wasn't slacking).
Last edited:
June 18, 2023
BW = 85.05kg
AM: Squat & Shoulder mobility (vid below)
I'm fairly new to both these movements.
Eventually I'd like to OH squat 2x32kg for 10 reps
PM:
Last class.
Wedding is July 7th.
BW = 85.05kg
AM: Squat & Shoulder mobility (vid below)
- 5 rounds of:
- Double OH Squat x 6 (16kg)
- Clubbell mills & Reverse mills x 6 (4kg)
I'm fairly new to both these movements.
Eventually I'd like to OH squat 2x32kg for 10 reps
PM:
- Swing dance Class
Last class.
Wedding is July 7th.
June 19, 2023
BW = 84.25kg (I haven't dropped a deuce a couple days. I'm lighter than this)
AM: Doubles 32kg
Felt good. C&P was a mix of push-press & presses.
My front squat form is cleaning up I think. I've reverted back to my natural technique, which feels "right" at higher weights... but we'll see.
Double cleans were interesting; I found my form is very different on these than during a C&P; much less swing & more straight up-and-down. They felt strong. Something I'll pay attention to.
PM: Hypertrophy/GPP
Didn't rush anything, took it pretty easy (was helping wife with her sets during the first 3 rounds).
Focused on technique.
Feel really good after this.
BW = 84.25kg (I haven't dropped a deuce a couple days. I'm lighter than this)
AM: Doubles 32kg
- 5 rounds of:
- Clean & Press x 2
- Clean & FSQ x 2
- Double Cleans
- 1 x 7-10 (forgot to count)
- Renegade Row
- 2 x 3/3
Felt good. C&P was a mix of push-press & presses.
My front squat form is cleaning up I think. I've reverted back to my natural technique, which feels "right" at higher weights... but we'll see.
Double cleans were interesting; I found my form is very different on these than during a C&P; much less swing & more straight up-and-down. They felt strong. Something I'll pay attention to.
PM: Hypertrophy/GPP
- 6 rounds of BW:
- Ring Pushups x 6
- Squats x 20
- Ring Rows x 6
- Squats x 20
Didn't rush anything, took it pretty easy (was helping wife with her sets during the first 3 rounds).
Focused on technique.
Feel really good after this.
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June 20, 2023
BW = 85.00
AM: GPP
Nothing special here. Did the pushups tucked (usually do them flared/bulgarian).
OH squats felt good; didn't sit in the hole, just up-and-down
Muscle ups felt weak. Want to start working on these this summer - its too f'ing humid here and I sweat too much to maintain false grip. I'll be up north (Heilongjiang) in a couple days; shouldn't have a problem then.
PM: GPP
Felt good. Will incorporate club walks more if the opportunity presents itself this summer.
BW = 85.00
AM: GPP
- 3 rounds of rounds of:
- Ring Pushups x 10 (bw)
- OH squat x 5 (2x20kg)
- 3 rounds of:
- Ring Floor Muscle-Up x 1 (bw)
- OH squat x 5 (2x20kg)
Nothing special here. Did the pushups tucked (usually do them flared/bulgarian).
OH squats felt good; didn't sit in the hole, just up-and-down
Muscle ups felt weak. Want to start working on these this summer - its too f'ing humid here and I sweat too much to maintain false grip. I'll be up north (Heilongjiang) in a couple days; shouldn't have a problem then.
PM: GPP
- Lunge x 200m (holding 1lb clubbells)
- 7:28min
- Clubbell walks x 300m
Felt good. Will incorporate club walks more if the opportunity presents itself this summer.
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June 21, 2023
BW = 84.6
AM: Doubles, 32kg (snatch vid below)
Complexes felt good.
Need to work on my press/push press form - need to get my chest up
The snatches weren't planned, just a spur of the moment thing. I played with for technique a bit during the "loaded" set. Probably had the bells too far back, as you can see in the vid.
PM: Nada
Notes:
Spent the day cleaning/packing. We leave tomorrow for Heilongjiang, China, for 2 months.
We'll do a lot of training, mountain hiking, BBQ eating, bike riding, etc.
Really looking forward to it!
Snatch Vid
BW = 84.6
AM: Doubles, 32kg (snatch vid below)
- CL-PR-CL-FSQ-CL-PP
- 4 sets
- CL+PR+CL+FSQ+CL+PP+PP
- 2 sets
- Double Snatch (24kg)
- 1 x 5
- Loaded Double Snatch (24kg)
- 1 x 9
- Renegade Row (32kg)
- 2 x 5/5
- 2 x 3/3
Complexes felt good.
Need to work on my press/push press form - need to get my chest up
The snatches weren't planned, just a spur of the moment thing. I played with for technique a bit during the "loaded" set. Probably had the bells too far back, as you can see in the vid.
PM: Nada
Notes:
Spent the day cleaning/packing. We leave tomorrow for Heilongjiang, China, for 2 months.
We'll do a lot of training, mountain hiking, BBQ eating, bike riding, etc.
Really looking forward to it!
Snatch Vid
Last edited:
June 21-22
Traveled from Guangzhou to Nancha, China. We'll be here until ~Aug 28th.
Went by plane to Harbin, then a 5.5hr train ride. Maybe slept 2 hrs.
We're at about latitude 47.3 I think, so the sun comes up here at 3:30am
Traveled from Guangzhou to Nancha, China. We'll be here until ~Aug 28th.
Went by plane to Harbin, then a 5.5hr train ride. Maybe slept 2 hrs.
We're at about latitude 47.3 I think, so the sun comes up here at 3:30am
June 24, 2023
BW = 85 w/ clothes/shoes
AM: Doubles, 36kg (vid below)
Felt WEAK. 36kg felt really heavy. Presses felt shaky, low-back felt weak during squats.
Dips & Chins felt weak too.
I've been undereating and sleeping the past few days, hopefully things get better.
PM: Nada
Notes:
Ate a big lunch and slept all afternoon
The weights are from diff companies, hence the diff colors.
These are the last couple sets of the day.
BW = 85 w/ clothes/shoes
AM: Doubles, 36kg (vid below)
- C&P and FSQ supersets
- did singles on presses, then switched to push-presses
- Did some doubles on the FSQ but not many
- Renegade Row
- 36kg x 2 x 3
- Barbell Windmill
- 15kg x 2 x 5 (superset with ren rows)
- Parallel Dip / Chin-up (super-sets, 7 min)
- 5,3,3,3
Felt WEAK. 36kg felt really heavy. Presses felt shaky, low-back felt weak during squats.
Dips & Chins felt weak too.
I've been undereating and sleeping the past few days, hopefully things get better.
PM: Nada
Notes:
Ate a big lunch and slept all afternoon
The weights are from diff companies, hence the diff colors.
These are the last couple sets of the day.
June 25, 2023
BW = 86.45 w/ clothes & shoes
AM: Doubles, 28kg (vid below)
Felt okay. Bicep tendonitis is flaring up a bit, which happens from training too heavy too often.
Did double snatches and double OH squats, both of which I'd never really done with the 28's.
Did some ring work at the end but not much.
Today I should have been training with the 20kg's, but my bells never arrived. I ordered from a diff company this morning.
PM: Nada, wedding stuff
Notes:
Probably won't be doing much 2 a day training for a while. Real busy until July 7th.
BW = 86.45 w/ clothes & shoes
AM: Doubles, 28kg (vid below)
- Mix of snatches, OH squats, C&P, and some really s***ty swings
- Ring work
- triceps & false grip work
Felt okay. Bicep tendonitis is flaring up a bit, which happens from training too heavy too often.
Did double snatches and double OH squats, both of which I'd never really done with the 28's.
Did some ring work at the end but not much.
Today I should have been training with the 20kg's, but my bells never arrived. I ordered from a diff company this morning.
PM: Nada, wedding stuff
Notes:
Probably won't be doing much 2 a day training for a while. Real busy until July 7th.
June 26, 2023
BW = ??
AM: Doubles, 36kg (vid below)
My God am I burned out. Everything felt heavy & like a chore. Didn't enjoy training today.
You can see on the last set of OA press my right bicep tendonitis flared up bad on the eccentric.
Time to take a break.
Overtraining is worsened by eating a low cal diet: I've rented the largest suit jacket available and it barely fits. If I gain any more weight I won't be able to wear it for my wedding July 7th (I live in China, where clothes are incredibly small)
I probably won't lift anything for 3-4 days, really cool down. Then I'll go on a proper program instead of just wingin' it, which is what I've been doing lately. I'll be doing a Geoff Neupert program but haven't decided which yet.
PM: Bike ride x 17.44 km
Notes:
Took our new MT Bikes out today for the first time. They aren't amazing bikes but got the job done.
BW = ??
AM: Doubles, 36kg (vid below)
- Mix of C&P, jerks, front squats. OH squats, C&P, and some really s***ty swings
- Ring work
- ring pushups superset w/ false grip rows x 20min (dunno how many sets, reps varied but ~6-7)
My God am I burned out. Everything felt heavy & like a chore. Didn't enjoy training today.
You can see on the last set of OA press my right bicep tendonitis flared up bad on the eccentric.
Time to take a break.
Overtraining is worsened by eating a low cal diet: I've rented the largest suit jacket available and it barely fits. If I gain any more weight I won't be able to wear it for my wedding July 7th (I live in China, where clothes are incredibly small)
I probably won't lift anything for 3-4 days, really cool down. Then I'll go on a proper program instead of just wingin' it, which is what I've been doing lately. I'll be doing a Geoff Neupert program but haven't decided which yet.
PM: Bike ride x 17.44 km
Notes:
Took our new MT Bikes out today for the first time. They aren't amazing bikes but got the job done.
June 29, 2023
BW = 86.45
AM: 30 min / 7 Rounds of:
Felt good. Got some good movement in and a pump.
My 20kg's were delivered to this gym today. Nice bells, seem to be the same make as Kettlebell Kings.
PM: Bike ride x ??km
Notes:
Dunno distance forgot to track it on the phone.
Got caught in the rain on the way back, which was fun. Of course it stopped raining right when we parked the bikes.
BW = 86.45
AM: 30 min / 7 Rounds of:
- False Grip Ring Rows x 5 (BW)
- Ring Pushups x 5 (BW)
- Double OH Squat x 5 (20kg)
Felt good. Got some good movement in and a pump.
My 20kg's were delivered to this gym today. Nice bells, seem to be the same make as Kettlebell Kings.
PM: Bike ride x ??km
Notes:
Dunno distance forgot to track it on the phone.
Got caught in the rain on the way back, which was fun. Of course it stopped raining right when we parked the bikes.
July 1, 2023
BW = 85.0kg
AM: Double 36kg, 30min of singles
9 rounds in all.
Tried OH squats for laugh, was really surprised I could do them, but only 1 set was any good.
Used today as metric for where I'm at both mentally and physically.
The C&PP felt good (strict press was WEAK) and squats felt okay.
I'm just really not enthused about doing another C&P + FSQ program right now though.
I wrote something this up this afternoon involving KB squat variations & BW pulls/presses. Might give that a go.
PM: Bike ride x 20.43 km
Notes:
Good ride out in the country.
BW = 85.0kg
AM: Double 36kg, 30min of singles
- C&PP (9 reps total)
- OH Squat (3 reps total)
- Front Squat (6 reps total)
9 rounds in all.
Tried OH squats for laugh, was really surprised I could do them, but only 1 set was any good.
Used today as metric for where I'm at both mentally and physically.
The C&PP felt good (strict press was WEAK) and squats felt okay.
I'm just really not enthused about doing another C&P + FSQ program right now though.
I wrote something this up this afternoon involving KB squat variations & BW pulls/presses. Might give that a go.
PM: Bike ride x 20.43 km
Notes:
Good ride out in the country.
July 2, 2023
BW = ?
AM: BW stuff (vid below)
Notes:
11 sets of presses (singles) and 11 false grip chins.
The counterweight on the assisted presses was 55kg according to the machine. These feel okay, but not great.
I liked the pike pushups better, easier to get tight through the midsection.
PM: Bike ride x ?
Notes:
Out in the country again
BW = ?
AM: BW stuff (vid below)
Notes:
11 sets of presses (singles) and 11 false grip chins.
The counterweight on the assisted presses was 55kg according to the machine. These feel okay, but not great.
I liked the pike pushups better, easier to get tight through the midsection.
PM: Bike ride x ?
Notes:
Out in the country again
July 5, 2023
BW = 86.5kg
AM: Double 28kg, 20min of 6 rep sets
Wow my cardio is awful right now.
Today was the "heavy" intensity day of the week. Decided to do higher reps/lighter wt. Glad I did, let me know where I'm weak.
*false grip
BW = 86.5kg
AM: Double 28kg, 20min of 6 rep sets
- C&PP (30 reps total)
- Front Squat (30 reps total)
- Assistance:
- Ring Chin* x 16kg band BW x 10, 8, 8, 10
- // Dips x 16kg band x 12, 10, 10, 10
Wow my cardio is awful right now.
Today was the "heavy" intensity day of the week. Decided to do higher reps/lighter wt. Glad I did, let me know where I'm weak.
*false grip