all posts post new thread

(In-)Consistently Simple

20/10/22 1545
Easy Muscle A W3D1 30mins
C+P@2X16kg, 14 sets of 5 in 30 mins. Same reps/min as W2D1, but 30 mins
2x2 KBFS @2×24kg. Clean feels bad with the 24's, like it's all arms, but the squats will progress pretty quickly to 3x5 I think. Would have done 3x2 but pressed for time.

Enjoyed the 30mins, felt quite easy today, the sets of 5 are already feeling lighter. Clean technique has improved on most reps, still casting the bells on quite a few drops, and forgetting elbows back and hip drive on some cleans. But still progress.

2x5 neutral grip BB pullups some time after
90/90, QL before tea
 
23/10/22 Easy Muscle A
W3D2 30mins
C+P@2x16kg, 11 sets of 6, 1 set of 5L/6R in 27:50
3x2 KBFS @2×16kg

90/90 QL band and 6 point rocks (wrist stretching) to finish.

Condensed the rest too much before last set, wanted 13 but should have listened to my body more.

Worked on waiting out the hinge some, video looks better but still room to improve. Pretty sure this is the cause of my massive forearm pumps and the recurring pain/tightness in my forearms from 1HS, and now cleans.
 
24/10/22 PM after 2nd night, crap sleep

Purchased Iron Cardio last night at work, ostensibly for my mrs. Didn't feel up to doing the Easy Muscle session today, so gave it a run instead.

Iron Cardio C, P, Sq@ 16kg
Not sure how many sets I did, put on Orion and Call of Ktulu and just did it for the duration of the 2. Nasal breathing the whole time, cheat clean.

Felt great. Did Brett's warm up, then 90/90 + QL band to finish.
 
31/10/22 Easy Muscle A
W3D3
Iron Cardio warm up
C+P@2X16kg, 21 sets of 4 in 31.5 minutes. Phone call at the 12 min mark threw the whole thing out of whack.
KBFS @2x24kg, 1x2. Twinge in mid back RHS so I stopped. Not sure why.

90/90, QL band and hang from bar to finish.

Really disliking having 2 odd 16kg bells with different handle thicknesses, hoping to progress past them quickly to the 24kgs.
 
2/11/22 PM after 2 nights
Easy Muscle A W4D1
Iron Cardio warmup, TGU @12,16,24
C+P@2x16kg, 11 sets of 5 in 20 min
KBFS @2×16kg, 3x5

90/90, QL band, bar hang to finish

I'd forgotten how enjoyable the 20 minute sessions were.
 
3/11/22 PM between NS 3&4
IC warmup
Iron Cardio @16kg C/P/Sq L&R, 2 chins
12 rounds
Armbar flow @12kg L&R

Nice easy bit of movement before work
 
5/11/22 16:30
IC warmup
Easy Muscle A W4D2
C+P @ 2x16kg, 9 sets of 6 in 20 mins
KBFS @2x16kg 3x5

90/90, QL band to finish
 
6/11/22 PM
Quick IC @16kg C, P, SQ L+R, 1 tactical pullup each sequence. Around 12 sequences before dinner.

Felt good.

Starting to get some tenderness, almost DOMS-ish in the rear if both shoulders, hoping it IS DOMS and not a rotator cuff issue, which google tends to think it is...
 
Last edited:
9/11/22 0930
Easy Muscle A W4D3
C+P@2x16kg, 16 sets of 4 in 20 mins

Could have gone harder, probably fit in atleast 1, maybe 2 more sets in that time. Happy regardless.

2x3 tactical pullups to finish. No stretches, straight out the door.

2x3 tactical pullups GTG later on.
 
12/11/22 PM
Easy Muscle A W5D1
C+P@2X16KG, 11 sets of 6 in 20 mins
3x3 Tactical pullups @BW to finish

Bit distracted by the kids running around, didn't feel great but got it done.

90/90 and QL band to finish
 
13/11/22 PM
Have been rereading "Taming the bent press", seems like not a bad thing to toy around with on rest days of the Giant to help work on mobility.
Few singles @12 & 16kg, 1x tac pullup after both sides.
 
14/11/22 1400
Easy Muscle A W5D2
C+P@2x16kg, 8 sets of 7, 1 set of 5+4 cleans in 20:30
3x3 Tactical pullups @BW

Wasn't confident on last set, probably would have got 6, not sure about 7. Did some cleans as penance.

From watching the video back, I think I need to work on hinging deeper. Maybe focus on pushing hands back thru more on next session (tomorrow, for better or worse)
 
15/11/22 1000
Easy Muscle A W5D3
Random indian club/KB warm up, whatever I felt like today, plus some dead bugs.
C+P@2x16kg, 11 sets of 5 in 19:40
Tactical pullups @BW 3x3

TGU @24kg 1/1 afterwards. Easy as. Tempted by the 32kg, but not today.

90/90, QL band to finish

First time doing 2 days back to back, felt good. Pullups feeling strong, I've noticed that i am driving my elbows back more at the top these days, suspect it's strength gained from doing the C+P.

Relaxing session today, no wife or kids, just me and the dog.
 
18/11/22 1400
Easy Muscle A W6D1
1x S&S w/up @12kg
C+P@2X16KG, 11 sets of 6 in 25mins
Tactical pullups @BW 3×3

First session where I've had a real pump in the triceps afterwards. I started to tank about 10mins in, gave myself a longer rest between sets from that point on and felt better. Not every day is an AMRAP.

90/90, QL band to finish
 
Last edited:
21/11/22 12:00 after 3x N/S
Easy Muscle A W6D2
3x s&s w/up, GS @24, halo @16. 3x 10 deadbugs.
C+P@2x16kg, 8 sets of 7, 1x6 in 23:00
Tactical pullups @BW 3x3

90/90, QL band, rocking to stretch wrists, tricep and door way stretches.

Presses felt easy today, but felt I lacked stamina/energy towards the end. I'm blaming 3 nightshifts, hopefully me pushing too hard with the program.
 
22/11/22 13:00
Easy Muscle A W6D3
S&S w/up, GS @24kg, Halo @12kg + 3×10L&R deadbugs
1CP@2x16kg, 16 sets of 5 in 25min
Tac pullup @ BW, 3x3

90/90, QL band to finish.

Got quite deep into the QL stretch today, just out of the blue. Stretched hammer for 20 secs a few minutes before, wouldn't have though that'd do anything for it but.
 
Last edited:
24/11/22 11:20
Indian club "swings" + random flow, "Mobility TGU"@ 8kg 1/1. TGU @16,24,32 1/1. Lost the 32kg on the LHS at the tall kneeling, looks like my arm rotated in so I put it down. RHS felt surprisingly solid.

Easy Muscle A W7D1
C+P@2x16kg 13 sets of 6 in 30min.
Tactical pullups @BW, 2 sets of 5

90/90, QL band, 4 point rocks/wrists to finish.

Felt easy today, technique felt pretty solid as well. Could have fit in an extra set if I'd pushed it.
 
26/11/22 AM
C+P@2x16kg, 4x7 in 8.40
Then 5 sets IC, C,P,SQ L&R, 2 pullups

90/90, QL band.

Kids and house have gone nuts today, just couldn't concentrate
 
29/11/22 1600
Easy Muscle A W7D2
C+P@2x16kg, 11 sets of 7, 1 set of 1 +6DKFS. 27:20

Pushed rest periods too close today, and fell apart at the end of the session. Impinged my LHS shoulder on the 1st press so finished that set with squats. Worst part was that I knew I should have called it at the end of last set. Seems like my rack is what falls apart first with the C+P.

Few sets of 4 tactical pullups thru the day GTG style.
 
Last edited:
1/12/22 13:30
Easy muscle A W7D3
C+P@2x16kg 17 sets of 5 in 30mins
Tactical pullups @BW 3X4

90/90, QL band, doorway pec stretch to finish.

Started with sets every 90sec, then went by feel for the bulk of the session, then reigned it back a little to make sure I got the 17 sets. Wondering if I should just be timing my sets and trusting the process, not counting sets or rep times...

Realised I have been starting to slouch towards the end of the sessions, leading to the shoulder impingement I've been feeling. Focussed on keeping tall and looking up around 30-45 degrees when pressing
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom