Lane Britnell
Age: 25
6ft, 160lbs
Background: Pole Vault
SFG, SFL
Goals:
-Finish each set with a rep in the bank for the entire 8 week program
-Train pain free
-Enjoy training
-Alleviate Crohn's disease symptoms. The right amount of training really helps me with appetite, sleep, and mood issues.
-Compete in strongman in 2018 season
23/11/17
Upon Rising:
Grip dynamometer: 136L/136R (lbs)
Bodyweight: 160.5lbs
Wim Hof Breathing (guided) x4/30 (rounds/breaths)
1st breath hold: <1min
4th breath hold: 1:30
Cold bath (Neck down, just cold water from the tap as its -10 outside) :40 seconds
This was my first time doing a bath instead of a shower, and was significantly more intense.
Training 4pm
Intention: to complete each rep with authority
Prep: one round
Prying Goblet Squat (PGSQ) x5
Arm Bar 20kg x5+5
Decompression Hang x5 breaths
TGU 24kg x1+1
Easy Strength:
Push: Bench Press (BP) 165x5, 155x5
Squat: Back Squat (BSQT) 185x5/2
Hinge: Sumo Deadlift (DL) 315x5/2
Pull: Chin up w/pause @top 28kgx5, 24kgx5
Explosive movement: Two-arm swing (2AS) Every minute on the minute (EMOTM) 48kgx10 minutes, breathing through nose only. 5 swings for first 5 rounds, then backed off to 3 swings on the minute for 6 more. 49 total swings in 11 minutes or 2352kg/11min
Press: Military Press (MP) 95x5, 105x5*
Gait: Suitcase carry 48kg x1 hallway down and back per hand
Did I achieve my goal/intention? No. Some of my swings had sloppy lockouts. I need to focus on each rep.
What did I learn today? A squat is still a squat. Use your damn legs. (Since learning how to back squat wide stance, "powerlifter style" a few months ago, I've been going too horizontal/hinge-y. I brought my feet in closer for my second set and it took a lot of pressure off my low back)
*Why two major pressing movements? Because my bench is weak. The overall poundage of the two lifts is still too low for them to compete with each other. More mental RAM perhaps, sure, but I have the time and right now I'm enjoying "practicing" both lifts. Once I'm benching significant poundages, I'll ditch the MP.
Age: 25
6ft, 160lbs
Background: Pole Vault
SFG, SFL
Goals:
-Finish each set with a rep in the bank for the entire 8 week program
-Train pain free
-Enjoy training
-Alleviate Crohn's disease symptoms. The right amount of training really helps me with appetite, sleep, and mood issues.
-Compete in strongman in 2018 season
23/11/17
Upon Rising:
Grip dynamometer: 136L/136R (lbs)
Bodyweight: 160.5lbs
Wim Hof Breathing (guided) x4/30 (rounds/breaths)
1st breath hold: <1min
4th breath hold: 1:30
Cold bath (Neck down, just cold water from the tap as its -10 outside) :40 seconds
This was my first time doing a bath instead of a shower, and was significantly more intense.
Training 4pm
Intention: to complete each rep with authority
Prep: one round
Prying Goblet Squat (PGSQ) x5
Arm Bar 20kg x5+5
Decompression Hang x5 breaths
TGU 24kg x1+1
Easy Strength:
Push: Bench Press (BP) 165x5, 155x5
Squat: Back Squat (BSQT) 185x5/2
Hinge: Sumo Deadlift (DL) 315x5/2
Pull: Chin up w/pause @top 28kgx5, 24kgx5
Explosive movement: Two-arm swing (2AS) Every minute on the minute (EMOTM) 48kgx10 minutes, breathing through nose only. 5 swings for first 5 rounds, then backed off to 3 swings on the minute for 6 more. 49 total swings in 11 minutes or 2352kg/11min
Press: Military Press (MP) 95x5, 105x5*
Gait: Suitcase carry 48kg x1 hallway down and back per hand
Did I achieve my goal/intention? No. Some of my swings had sloppy lockouts. I need to focus on each rep.
What did I learn today? A squat is still a squat. Use your damn legs. (Since learning how to back squat wide stance, "powerlifter style" a few months ago, I've been going too horizontal/hinge-y. I brought my feet in closer for my second set and it took a lot of pressure off my low back)
*Why two major pressing movements? Because my bench is weak. The overall poundage of the two lifts is still too low for them to compete with each other. More mental RAM perhaps, sure, but I have the time and right now I'm enjoying "practicing" both lifts. Once I'm benching significant poundages, I'll ditch the MP.