Less is More
- Thread starter The Nail
- Start date
The Nail
Level 7 Valued Member
Up 6:30, train 7:50
Extended relaxation warm up
One Hand Swing
24k 10x10
Done under 4:30
Focused on getting those first 1-2 reps cleaner and smoother.
1:30 minute rest between
TGU
24k, 5x1
Done under 9:30
These were challenging today! Forearms were hugely pumped and tired afterwards.
Extended relaxation warm up
One Hand Swing
24k 10x10
Done under 4:30
Focused on getting those first 1-2 reps cleaner and smoother.
1:30 minute rest between
TGU
24k, 5x1
Done under 9:30
These were challenging today! Forearms were hugely pumped and tired afterwards.
The Nail
Level 7 Valued Member
Up 5:30, train 7:30
Extended relaxation warm up
One Hand Swing
24k 10x10
Done under 5:00
For the initial setup, I placed the bell further in front of me, and contracted the lat strongly - I learned that this makes that first rep much smoother.
1:00 minute rest between
TGU
24k, 5x1
Done under 9:00
Forearms were hugely pumped again. Focused on keeping the lats tight and breathing into the groin - I learned this helps stabilize the movement.
Extended relaxation warm up
One Hand Swing
24k 10x10
Done under 5:00
For the initial setup, I placed the bell further in front of me, and contracted the lat strongly - I learned that this makes that first rep much smoother.
1:00 minute rest between
TGU
24k, 5x1
Done under 9:00
Forearms were hugely pumped again. Focused on keeping the lats tight and breathing into the groin - I learned this helps stabilize the movement.
The Nail
Level 7 Valued Member
Up 6:00, train 7:00
Extended relaxation warm up
Lower back and glute on my right side was sore and sticky. After warming up it was still stuck. So I made today an off day.
Two Hand Swing
16k 10x10
Done under 5:00
1:00 minute rest between
TGU
Shoe, 5x1
I'm not windshield wipering my right leg as much as I should be after I lunge back, during the setup for the hinge. Likely the cause of the sticky lower back and hip. After I made that adjustment it at least smoothed things out.
Feeling better after training.
Extended relaxation warm up
Lower back and glute on my right side was sore and sticky. After warming up it was still stuck. So I made today an off day.
Two Hand Swing
16k 10x10
Done under 5:00
1:00 minute rest between
TGU
Shoe, 5x1
I'm not windshield wipering my right leg as much as I should be after I lunge back, during the setup for the hinge. Likely the cause of the sticky lower back and hip. After I made that adjustment it at least smoothed things out.
Feeling better after training.
The Nail
Level 7 Valued Member
Had to take two days in a row off of lifting.
The right side outer hip, glute, and low back just would not loosen up. It was actually mildly painful in day to day activities.
I made sure to do my 90/90 stretches in the evening and walk as much as I could. 100% better today.
Up 6:00, train 7:00
Extended relaxation warm up
One Hand Swing
16k 10x10
Done under 5:00
These were smooth and easy.
1:00 minute rest between
TGU
16k, 5x1
These were smooth and easy.
The right side outer hip, glute, and low back just would not loosen up. It was actually mildly painful in day to day activities.
I made sure to do my 90/90 stretches in the evening and walk as much as I could. 100% better today.
Up 6:00, train 7:00
Extended relaxation warm up
One Hand Swing
16k 10x10
Done under 5:00
These were smooth and easy.
1:00 minute rest between
TGU
16k, 5x1
These were smooth and easy.
The Nail
Level 7 Valued Member
Day 2/21
Up 5:30, train 7:20
Extended relaxation warm up
Dialed back the pace; my goal is to train 21 days in a row.
One Hand Swing
24k 10x10
Done under 6:15
5-8 slow and controlled breaths
Learned that if I open the groin in the bottom hinge, it transfers stress from the lower back and hip flexors (on front of leg) to the back and glutes.
1:00 minute rest between
TGU
24k, 5x1
Done under 10:30
Learned that if i get the non-kb hand further behind me for the hinge up and hinge down, it transfers stress from the lower back to the hips and lats.
Up 5:30, train 7:20
Extended relaxation warm up
Dialed back the pace; my goal is to train 21 days in a row.
One Hand Swing
24k 10x10
Done under 6:15
5-8 slow and controlled breaths
Learned that if I open the groin in the bottom hinge, it transfers stress from the lower back and hip flexors (on front of leg) to the back and glutes.
1:00 minute rest between
TGU
24k, 5x1
Done under 10:30
Learned that if i get the non-kb hand further behind me for the hinge up and hinge down, it transfers stress from the lower back to the hips and lats.
Last edited:
The Nail
Level 7 Valued Member
Day 3/21
Up 7:00, train 9:10
Extended relaxation warm up
THS:
16k 10x10
Done under 5:00
5-8 controlled breaths
Performed quickly. Focused on feeling out how releasing the hips at the last possible moment impacted the bottom hinge.
1:00 minute rest between
TGU
Shoe, 5x1
Done under 10:00
Performed with exaggerated slowness. Focused on feeling out the optimal positioning of the non-kb hand and how it improves the hinge.
Up 7:00, train 9:10
Extended relaxation warm up
THS:
16k 10x10
Done under 5:00
5-8 controlled breaths
Performed quickly. Focused on feeling out how releasing the hips at the last possible moment impacted the bottom hinge.
1:00 minute rest between
TGU
Shoe, 5x1
Done under 10:00
Performed with exaggerated slowness. Focused on feeling out the optimal positioning of the non-kb hand and how it improves the hinge.
Last edited:
The Nail
Level 7 Valued Member
Day 4/21
Up 6:30, train 8:00
Extended relaxation warm up
Focused on the same points today as I did yesterday.
OHS:
24k 10x10
Done under 5:30
5-8 controlled breaths
Performed quickly. Focused on feeling out how releasing the hips at the last possible moment impacted the bottom hinge.
1:00 minute rest between
TGU
24k, 5x1
Done under 9:30
Performed with exaggerated slowness. Focused on feeling out the optimal positioning of the non-kb hand and how it improves the hinge. Learned that keeping the non-kb hand back a little bit let me keep my hips underneath me.
Up 6:30, train 8:00
Extended relaxation warm up
Focused on the same points today as I did yesterday.
OHS:
24k 10x10
Done under 5:30
5-8 controlled breaths
Performed quickly. Focused on feeling out how releasing the hips at the last possible moment impacted the bottom hinge.
1:00 minute rest between
TGU
24k, 5x1
Done under 9:30
Performed with exaggerated slowness. Focused on feeling out the optimal positioning of the non-kb hand and how it improves the hinge. Learned that keeping the non-kb hand back a little bit let me keep my hips underneath me.
Last edited:
The Nail
Level 7 Valued Member
Day 5/21
Up 6:00, train 7:15
Extended relaxation warm up
THS:
16k 10x10
Done under 5:00
5-8 controlled breaths
Performed quickly. Focused on feeling out how releasing the hips at the last possible moment impacted the bottom hinge.
1:00 minute rest between
TGU
Shoe, 5x1
Done under 10:00
Performed with exaggerated slowness. Focused on feeling out the optimal positioning of the non-kb hand and how it improves the hinge.
Up 6:00, train 7:15
Extended relaxation warm up
THS:
16k 10x10
Done under 5:00
5-8 controlled breaths
Performed quickly. Focused on feeling out how releasing the hips at the last possible moment impacted the bottom hinge.
1:00 minute rest between
TGU
Shoe, 5x1
Done under 10:00
Performed with exaggerated slowness. Focused on feeling out the optimal positioning of the non-kb hand and how it improves the hinge.
Last edited:
The Nail
Level 7 Valued Member
Day 6/21
Up 5:45, train 7:15
Recovery rating, 7/10
(1 = ouch, 10 = f****** KILL)
Extended relaxation warm up
Focused on the same points today as I did yesterday.
Slightly relaxed pace so that I can stack 21 days of training
OHS:
24k 10x10
Done under 6:00
5-8 controlled breaths
Performed quickly. Focused on feeling out how releasing the hips at the last possible moment impacted the bottom hinge.
1:30 minute rest between
TGU
24k, 5x1
Done under 10:30
Performed with exaggerated slowness. Focused on feeling out the optimal positioning of the non-kb hand and how it improves the hinge. Learned that keeping the non-kb hand back a little bit let me keep my hips underneath me.
Up 5:45, train 7:15
Recovery rating, 7/10
(1 = ouch, 10 = f****** KILL)
Extended relaxation warm up
Focused on the same points today as I did yesterday.
Slightly relaxed pace so that I can stack 21 days of training
OHS:
24k 10x10
Done under 6:00
5-8 controlled breaths
Performed quickly. Focused on feeling out how releasing the hips at the last possible moment impacted the bottom hinge.
1:30 minute rest between
TGU
24k, 5x1
Done under 10:30
Performed with exaggerated slowness. Focused on feeling out the optimal positioning of the non-kb hand and how it improves the hinge. Learned that keeping the non-kb hand back a little bit let me keep my hips underneath me.
Last edited:
The Nail
Level 7 Valued Member
Day 7/21
Up 6:15, train 7:15
Recovery: 5
Extended relaxation, no S&S warmup
THS:
16k 10x10
Done under 5:00
3-5 controlled breaths
Focused on the breathing through the nose
1:00 minute rest between
TGU
Shoe, 5x1
Done under 9:00
Learned today that if I keep the knee slightly less bent on the leg that drives into the sit position, it decompressed my torso in a way that lets me get my abs and lats tighter.
Up 6:15, train 7:15
Recovery: 5
Extended relaxation, no S&S warmup
THS:
16k 10x10
Done under 5:00
3-5 controlled breaths
Focused on the breathing through the nose
1:00 minute rest between
TGU
Shoe, 5x1
Done under 9:00
Learned today that if I keep the knee slightly less bent on the leg that drives into the sit position, it decompressed my torso in a way that lets me get my abs and lats tighter.
Last edited:
The Nail
Level 7 Valued Member
Day 8/21
Up 5:30, train 7:10
Recovery rating, 6/10
Extended relaxation warm up
Slightly relaxed pace so that I can stack 21 days of training
OHS:
24k 10x10
Done under 5:30
5-8 controlled breaths
Learned that if I nail the hinge, it shortens the whole movement.
1:30 minute rest between
TGU
24k, 5x1
Done under 10:30
Learned that if I nail the hinge, it shortens the whole movement.
Accumulating fatigue; first reps on both movements and warmups my body sounded like a bowl of rice crispies cereal. But once I got going I felt great.
Up 5:30, train 7:10
Recovery rating, 6/10
Extended relaxation warm up
Slightly relaxed pace so that I can stack 21 days of training
OHS:
24k 10x10
Done under 5:30
5-8 controlled breaths
Learned that if I nail the hinge, it shortens the whole movement.
1:30 minute rest between
TGU
24k, 5x1
Done under 10:30
Learned that if I nail the hinge, it shortens the whole movement.
Accumulating fatigue; first reps on both movements and warmups my body sounded like a bowl of rice crispies cereal. But once I got going I felt great.
Last edited:
The Nail
Level 7 Valued Member
Day 10/21
Up 6:00, train 7:30
Recovery rating, 5/10
Extended relaxation warm up
Slightly relaxed pace so that I can stack 21 days of training
During goblet squat warmups, I realized my right glute wasn't contracting as fully at the lockout as the left. This could be the root cause of the extra soreness on the right side glute/lowback.
OHS:
24k 10x10
Done under 5:45
5-8 controlled breaths
Focused on contracting the right glute.
1:30 minute rest between
TGU
24k, 5x1
Done under 10:30
The hinge felt much smoother after I corrected the imbalance in the swing.
Up 6:00, train 7:30
Recovery rating, 5/10
Extended relaxation warm up
Slightly relaxed pace so that I can stack 21 days of training
During goblet squat warmups, I realized my right glute wasn't contracting as fully at the lockout as the left. This could be the root cause of the extra soreness on the right side glute/lowback.
OHS:
24k 10x10
Done under 5:45
5-8 controlled breaths
Focused on contracting the right glute.
1:30 minute rest between
TGU
24k, 5x1
Done under 10:30
The hinge felt much smoother after I corrected the imbalance in the swing.
The Nail
Level 7 Valued Member
Day 11/21
Up 6:00, train 8:30
Recovery: 7
Extended relaxation
THS:
16k 10x10
Done under 5:00
3-5 controlled breaths
Again, if I focus on the right glute it all feels better. Goblet squats, hip bridges, halos, swings...So damned odd. For lack of better terminology the right hip/glute is lazy. If I focus on right side the left smoothly follows. Otherwise, the pelvis feels tilted back to the left.
1:30 minute rest between
TGU
Shoe, 5x1
Done under 8:30
Instead of balancing the shoe on my fist I balanced it on an open palm (no fingers or thumbs touched the shoe). This really helped to reinforce the concept of keeping the shoulder packed. After day 14 I plan on doing the TGU on the lighter day with the 16k. I'm finally building up enough recovery to handle it.
Up 6:00, train 8:30
Recovery: 7
Extended relaxation
THS:
16k 10x10
Done under 5:00
3-5 controlled breaths
Again, if I focus on the right glute it all feels better. Goblet squats, hip bridges, halos, swings...So damned odd. For lack of better terminology the right hip/glute is lazy. If I focus on right side the left smoothly follows. Otherwise, the pelvis feels tilted back to the left.
1:30 minute rest between
TGU
Shoe, 5x1
Done under 8:30
Instead of balancing the shoe on my fist I balanced it on an open palm (no fingers or thumbs touched the shoe). This really helped to reinforce the concept of keeping the shoulder packed. After day 14 I plan on doing the TGU on the lighter day with the 16k. I'm finally building up enough recovery to handle it.
The Nail
Level 7 Valued Member
Day 12/21
Up 6:15, train 7:25
Recovery rating, 6/10
Extended relaxation warm up
Slightly relaxed pace so that I can stack 21 days of training
OHS:
24k 10x10
Done under 5:30
5-8 controlled breaths
I learned that correcting the glute imbalance allowed the lats to fire strongly. Made everything smoother.
1:30 minute rest between
TGU
24k, 5x1
Done under 9:30
Probably from engaging the lats more in the swing, I was able to better utilize them here. Especially in the hinge.
Past couple training sessions are going smoothly. I'm beginning to adapt to the daily training.
Up 6:15, train 7:25
Recovery rating, 6/10
Extended relaxation warm up
Slightly relaxed pace so that I can stack 21 days of training
OHS:
24k 10x10
Done under 5:30
5-8 controlled breaths
I learned that correcting the glute imbalance allowed the lats to fire strongly. Made everything smoother.
1:30 minute rest between
TGU
24k, 5x1
Done under 9:30
Probably from engaging the lats more in the swing, I was able to better utilize them here. Especially in the hinge.
Past couple training sessions are going smoothly. I'm beginning to adapt to the daily training.
