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Training Log (Public) Journey

Zwuckel

Zwuckel

Level 2 Valued Member
Age 36
Weight 72 kg
Height 165cm / 5´4

Prior sport experience:
- About 4 years BJJ and Luta Livre
- About 5 years bouldering. Max was Fb7a / V6
- Fitness around the other stuff since 16.
- Many off phases.

Started S&S before but often had issues with my back / shoulder. Gave up to soon. Today I know it´s a more severe case of Thoraic Outlet Syndrom.

Started again in January ´24 with 16kg. I was so incredibly sore that I needed a few days to get ok.

Training dates:

08.01.24: S&S 16kg
22.01.24: S&S 16kg
30.01.24: S&S 16kg
31.01.24: S&S 16kg

01.02 - 03.02: Working for subway. Cleaning.
04.02: Pause
05.02.24: S&S 16kg
06.02.24: S&S 16kg
07.02.24: S&S 16kg
08.02.24: S&S 16kg Light Day
09.02.24: S&S 16kg
10.02.24: Subway
11.02.24: S&S 16kg
12.02.24: S&S 6 Sets of 2H Swings 24kg, 2x TGU 24K per side
13.02.24: S&S 16kg Light Day + 1 2H 24K Swings
14.02.24: S&S 24:1
15.02.24: S&S 16kg Light Day
16.02.24: Pause
17.02.24: Subway
18.02.24: S&S 16kg
19.02.24: S&S 16kg Light Day
20.02.24: Pause
21.02.24: S&S 16kg
22.02.24: S&S 16kg
23.02.24: S&S 16kg Light Day
24.02.24: Subway
25.02.24: S&S 2 sets 24K Swings, 1 Set 24K TGU
26.02.24: S&S 24:1 Light Day
27.02.24: S&S 24: 2/1
28.02.24: S&S 16K Light day

01.03.24: Got a Cold
02.03.24: Cold
03.03.24: S&S unloaded
04.03.24: Cold
05.03.24: Cold
06.03.24: Cold
07.03.24: Cold
08.03.24: Cold
09.03.24: Stretching
10.03.24: S&S only 3 sets with 16K
11.03.24: S&S 16K
12.03.24: S&S 16K
13.03.24: S&S 16K Light day
14.03.24: S&S 16K
15.03.24: S&S 16K Light day
16.03.24: Subway
17.03.24: Bouldering
18.03.24: S&S 24:1
19.03.24: S&S 24:1 Light day
20.03.24: S&S 24:1
21.03.24: S&S 24:1
22.03.24: S&S 24:1
23.03.24: Subway
24.03.24: Pause
25.03.24: S&S 24:1

Since 26.03 I have a custom program by @Mark Limbaga . He´ll be my coach for the next three months.
 
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26.03.24

First day of my new custom program.

Warm up:
2 circles of
- TOS exercises
- Halo
- Deadbug
- Elevated rolls
- TGU

Main:
- Press sequence 1 16K
- KB lunge like unilateral row 16K 4x5 each side

Stretch:
-90/90
- QL Straddle

Notes:
- the rows are really firing up a part of my glutes and my lats are contracting like hell. Great practice.
- No TOS strength practice on press days, only rib mobilisation

Technique:
- Looking after the KB
- More tension for row
- Head up with row
 
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27.03.24

Warm up:
2 circles of
- TOS
- Halo
- Deadbug
- elevated rolls
- Butt to wall KB DL Drill

Main:
- TGU Split Squats 16K 4x4 each side.
- 8x4 Half snatch 16K

Stretch:
- 90/90
- QL Straddle and elevated QL

Notes:
- Half snatch was ok, Coach said it was an excellent start.
- As always consistently inconsistent.
- Wobbly on the split squats
- Slower TGU with more adjustments as coachs advice were harder.

Technique:
- Rolling to the elbow (Coachs advice)
-
 
@Luis T. Gonzalez : Thanks! I think so too. Are you getting coached in person?

28.03.2024

Warm up:
2 circles of
- Halo
- Deadbug
- Elevated rolls
- TGU
- Butt to Wall DL dril
- 10x 2H 16K swings
Main:
- Press sequence 2 16K
- KB lunge like unilateral row 16K 4x6 each side
Stretch:
- 90/90
- QL Straddle and elevated QL

Notes:
- I think I got a feeling on how to stay "square" during the initial hike.
- Pressing was harder on the right side. Can´t say why.
- Still working on the stance distances on the row.

Technique:
- Figured out the QL stretch. Had my problems with it. I use a easier version and the lean forward with the whole body. Not too much.
- PS: forget the elbow pull for clean
- PSPS: overextended the clean to rack it. Wrong..

 
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Warm up:
2 circles of
- TOS
- Halo
- Deadbug
- elevated rolls
- Butt to wall KB DL Drill

Main:
- TGU Split Squats 16K 4x4 each side.
- 8x4 Half snatch 16K

Stretch:
- not yet done

Good:
- TGU roll as advised. I thought it´s a 2 part movement. Rolling to the side and then onto the ellbow. But it´s one. Right to the elbow with a blocked shoulder so thatupper back and upper arm creating a straight line.
- Flow of the snatches
- TGU straight arm. It wasn´t 100 straight, just 98 or so. Feels very different now.
- Clean drop is better after watching a tutorial. (Or at least I think so). I guess the arc is still too wide. Can be closer to the body.
Could be better:
- Sometimes forgot to put the arm behind ears (snatch)
- Looking at the horizon when swinging.

Not good:
- For some reason I started to jerk out of the swing. Noticed late in my practice. I guess thats a no go. It´s a straight arm shooting up.

Note: Last time I tried the technique by Pavel Macek "Lions roar Snatch" video and the thing this guy way doing:

Today my body switched to sort of a pull version.
 
30.03.24

Warm up:
2 circles of
- Halo
- Deadbug
- Elevated rolls
- TGU
- Butt to Wall DL dril
- 10x 2H 16K swings
Main:
- Press sequence 3 16K
- KB Gorilla stance row 16K 4x6 each side
Stretch:
- 90/90
- QL Straddle and elevated QL

Notes:
- Clean upwards gets better
- Clean down is still a mysterioum
- Wrist, elbow were more straight when racked.

Technique:
- Still figuring out the clean (but remembered that my first weeks of swings were all over the place too)
- need more focus on the overextending at the top. It feels strange to stay straight. I guess I didn´t in years.


31.03.24
Warm up:
1 circles of
- TOS
- Halo
- Deadbug
- elevated rolls
- Butt to wall KB DL Drill

Main:
- Drilled some cleans

Stretch:
- 90/90
- QL
- Quads
- hip flexors

Note:
- ripped away some callus on my left hand
- Still can´t figure out the down of the clean

01.04.2024

Warm up:
2 circles of
- TOS
- Halo
- Deadbug
- Elevated rolls
- Butt to Wall DL drill


Main:
- 10x 2H swings 16 16 20 20 24 24 20 20 due to hand injury
- TGU Split Squats 16, 16, 20, 16 x4 each side.

Stretch:
- 90/90
- QL Straddle and elevated QL

Note:
- I´m pretty tired now.
- Coach gave me additional pointers for cleans, still not there.
 
Di 02.04.24 @ work

Press sequence 4 16K
KB lunge row 16K 4x6 each side

Note: Was pretty worn out from the day before.

Mi 03.04.24

Half snatch 8x4 16kg
TGU Split squat 4x4 each side 16 kg

Note: - Thanks to @Mark Limbaga my flow of snatches and clean down was much better.
- Ballistics before grinds is better for me

Do 04.04.24

Press sequence 5 16K
KB Gorilla stance 16K 4x6 each side

Notes: - Right shoulder is actually weaker.
- In gorilla stance I need to put the chest out more. My upper back likes that more

In regards of warm up and stretches, I´ll mostly do the same and sometimes switch. E.g. today I did a few goblet squats.
 
Half snatch 8x4 16kg





I see:

- More pull from the elbow. Sometimes the arm goes up without using the elbow joint and the arc gets wide.
- Punching more forwards
- With all focus on technique I forgot about correct breathing
- There´s still some jerking with the shoulder going upwards. Maybe thats from the first error.
- A little bit much rotation maybe
- Arm movement still weird. XD

Overall it´s a huge improvement to the practices before.

Partial TGU 3x3 16kg

- will go llighter with 12 at work
 
06.04.2024 Subway, making Sandwiches and standing and moving for almost 8 hours straight.

07.04.2024

Press sequence 6
Gorilla stance row 4*6, 16k
Snatch Drill from Coach
TOS Strength

08.04.2024

Half snatch 8*4, 16k New cue from coach: pushing away the floor. Worked pretty well.
TGU Split Squats 4*4 16k

- I´m still figuring out the left side escape when doing left side swings and snatches
- Had some tight biceps, probably not twisting the wrist soon enough when going down from the clean

09.04.2024

Fatigue accumulated and decided to go light and drill

2H 10 reps: 2x16, 2x24, 2x20, 2x16
2 TGU
2x10 1H swing with focus on "keeping the chin, the sternum and the zipper in a straight line" (Dan John)

Felt weird on the left side. My movement pattern until now is not correct. Couldn´t really figure out how so solve. Will work on it. Will ask coach.
Light day was the best decision.

Tomorrow I will do a pushup and split squat bodyweight max test for a bw routine on vacation. My guess are 9 solid reps for the pu and about 20+ maybe 25 for the split squat. I´ll probably do a pull up max as well.
 
3 tactical pull ups, Neutral but more than shoulder wide grip, Form 4/10
15 close ellbow pushups - I was very surprised
40 split squats each side - stopped because of burn, so there could be more in the tank.

Today theres steak and then sushi. :cool:

Bought Geoff P3 Protocol. I also looked at PRI as @Simon L mentioned it. That could be the reason for the left side escape. Very interesting. I always thought that I´m totally wonky, tried to put my right hip more to the front but to no avail. Thought I have scoliosis. Now there´s a whole system for it.
 
11.04.24

Haven´t really feel motivated. I did the first P3 session. Felt more relaxed, so maybe not as a warm up.

Also did some PRI Walking.

I added the goblet squat - overhead squat drill from Dan John to my warm up tool box. For whatever reason I like the unloaded overhead squat.

Didn´t want to go into technical stuff so did 2H swings. Started with 2x16 and it felt pretty good. Then 2x20 and my technique was never better, So I did 2x24, 2x28, 2x24. The last set was not there but the rest was really good! (said my body).

As I´m working at Subways on Saturday and be gone on vacation from Sunday to Saturday with a twice a week bodyweight routine from my coach I thought I´d retest the 20k press.

25.03.24: 20K 1 rep max both sides
11.04.24: 20k 6 rep max on the left and 4 on the right.

Then did 6 minutes of PRI boxing. I don´t know if that helps with my wonky left whatever but it definately did the rest to my anterior deltoids (y)

Thoughts:

I know my right shoulder is weaker. So starting with the left side was not the best decision. I think it came automatically, as usually the left side is weaker as a right side dominant person. Lost focus and tension was not as good as on my left tries. I believe I can press 5 times.

Was a bit surprised with the swings. My technique was really good for my current standards. The 28 felt good during the practice. Back feels good 3 hours after. Great progress.

I am hugely surprised by the 20k max test. 2,5 weeks later with low volume every other day and never more than 4 reps pers set and here I am with at least 300% increase in my strict press. That´s huge. I know it´s newbie gains but still incredible. Thanks @Mark Limbaga
 
12.04.24

P3 Protocol - completet level 1 on Phase 1. Did all locomotive goals except for only 3 sets of dead bugs.

8x4 16k half snatches. There were some good ones
10 1H Swing 16k e.s. for technical reasons
2x3 partial TGU
 
Saturday 13.04.2024 - Subway side job
Sunday 14.04.2024 - Start of vacation, just a little bit P3 Protocol

15.04.24 - Monday

At the hotel, doing a lot of sauna. Food is outstanding. Did some Barbell work today:

Sumo deadlift without belt:

2x 90kg
8x 70kg
8x 60kg (no 2.5 kg plates...)

Notes: My PR is 90kg with belt. I don´t now if 3 or 5 RM. So just with kettlebells for just two months, after I stopped training for about 8 months I can deadlift my old PR BUT with better technique and without belt. It felt so much better.

Then I did new versions of the squat. When I was doing hypertrophy plan by Jeff Nippards I did normal backsquats. At some point I did low back squats. Max was 75k but don´t know how much reps. I think 3.

Front Squat 5x30kg - (First try, warm up)Techniqe wan´t there. I used the whole hand which was too much on my forearms. Couldn´t lift 50kg.
Zercher - 8x30k - felt great. 50k was too much for my elbow pits. Probably some adjustment thing.
Backsquat (high, lying in line with my rear deltoids I guess) - 8x 50k - was quite hard.
Thought about Front Squats and did them again - 4x 50k, 8x 40k.

2x2 Chin ups.

All in all I´m very surprised by my deadlift and underwhelmed with my squats. I like the alignment of my body with zerchers.

Let´s see how I feel tomorrow. Tomorrow is Yoga at the Hotel.
 

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16.04.24 Tuesday

P3 complete first level.

Barbell OHP Max test. W/O belt. Core is fried from yesterday. I might be leaning backwards a bit too much. In this sequence:

Warm up.
1x42.5
1x45 with a liiitle bit of upper jerking at the starting position into the 2nd 8th or so ROFL
9x30k AMRAP

Might be a PR. Have to check old logs.

Now going to Yoga.
 
19.04.2024 - Friday

P3 2nd level

Zercher - 45k 3x3 - Then my armpit gave up
Front Sq. - 55k 4x3
OHP - 40x2, 35x3, 35x3, 40x3, 40x2 (Don´t ask ROFL )
Sumo DL - 75k 4x3
Chin ups - 3x2
 
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