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(In-)Consistently Simple

17/10/23 1530
Woke up after nightshift curious about if my pullups RM will be high enough for SF plan 930 (planned next program)

BW @70kg
Tactical pullups TRM =8
Chin ups TRM =10

Couldn't get my throat to bar on #9 pullup, could have finished the rep but would have been ugly and not to standard.
 
25/10/23 1100
ROP-J @20/24kg
5(1,2,3)
1st rung @24kg


Redoing last week since it sorta didn't happen.
 
30/10/23 0930
Chinups
3X BW
1X 8kg
2x 8kg
1x8

Pullup
2x8kg
1x8kg
1x8kg

Filmed byself, looks like I was starting chinups with a small shrug, which I wasn't aware of but explains the neck stiffness I get sometimes - not from extending my neck over the bar at all.

Work to do
 
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30/10/20 1030
SS wup, GS@16,24,32kg
ROP-J @20kg
7(1,2,3)

1HS swings @24kg 5/5 ×6

Hang then stretches to finish.

Cut the swings short as LHS finger skin started to complain
 
31/10/23 0930
Chins @BW 2 sets of 9

Focus on initiating pull with the lats and avoiding shrugging
 
3/11/23 0910
GFE into
TGU+ @12kg, 16kg, 20kg

ROP-J @20kg
8(1,2,3)
3x5 BW chins after

Stretches to finish.

Lats and shoulders a bit stiff after the big sets of chins the other day
 
5/11/23 1600
ROP-J ladders @20kg
9(1,2,3)

2x5 chins @BW
2X3 T.Pullups @Bw

Stretches to finish
 
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6/11/23 1100
SS wup, GS @24kg

Swing / snatch day for ROP-J, gave the new AXE protocol a run.

4H2H swings @16kg x30 sets

Bit light.

Hang and stretches to finish.

RHS obliques complaining a bit afterwards, see how I feel tomorrow.
 
7/11/23 1100
Ground Force Exploration
ROP-J @20kg
10(1,2,3)

5x5 chins @BW after

Hang then stretches to finish.

Feeling strong
 
8/11/23 1230
GFE into SS wup @20kg
ROP-J swing day
AXE H2H swings @20kg
4x40 sets (160)

TGU
1/1 @20kg
2/2 @24kg

Hang then stretches to finish

Felt good, obviously still too light. 24kg next time. Liking this style of swings more than S&S
 
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11/11/23 1500
GFE into SS wup @16kg
ROP-J @20kg
3(1,2,3,4)
Chins @BW 5x5

Stretches to finish.

Started using the theraband stick for some Tyler twists again, see if it helps with the forearm pain / tightness. Had a good forearm pump after the ROP session as well.
 
14/11/23 1300
GFE into SS wup @20kg x1
ROP-J C+P @20kg
4(1,2,3,4)

BW chins 4x5

RHS oblique/glute/QL not happy. Not sure what it it
 
16/11/23 0900
GFE into SS @16kg
TGU 2/2 @24kg

ROP-J @20kg
5(1,2,3,4)

BW T.Pullup 5×3

Good pump today, rest periods between sets coming right down.

~edit~ pullups might have annoyed neck? See how it goes later in the day
 
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17/11/23 1130
~Neck fine after pullups~

AXE swings
GFE into SS wup @20kg

4/14 @24kg H2H

Stopped due to lower back congestion, breath was fine. Suspect more a technique issue than anything else.

Hang and stretches to finish.
 
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18/11/23 PM
ROP-J ladders @20kg
6(1,2,3,4)

Done around home life and after kids went to bed. No stretches or warm up
 
20/11/23 1040
AXE swings
GFE into SS wup @16/20kg

4/14 H2H @24kg

TGU 5/5 @16kg
Superset with
Chins 5×5 @BW

Stretches to finish
 
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