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Training On Lentils

W4D3, 20 min, sets of 6
10x6 dswings

Note: End of the first 4-week phase.
- some visible body composition changes
- improved double bells technique
- improved core strength
- swing, press and squat RMs will be tested on Sunday
- the next two phases will be 'thougher', i.e. higher work density
 
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I tested my RMs yesterday and got 10 reps for both press and dfsq, but...
Last reps for both movements were horrible grinds (grrrrinds, actually) so I take my RMs as 9.
That means I am gonna do sets of 5, 6, 7 reps (60%, 70%, and 80 % of RMs) on grind days for next month.
Wish me some big a#@ luck!
 
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W5D3, 30 mins, sets of 6
dpress 7x6
dfsq 7x6
Note: Now that was fun in a pretty twisted way. To be honest,
last one or two reps during last two sets were actually push presses.
Really looking forward to the sets of 7 reps next week!
 
W6D1, 20 mins, sets of 7
dswing 10x7
Note: Afters first couple of sets I realized I am doing more of high pulls
than swings and tried to adjust the technique accordingly.

Family aside: my son is training more and more regularly with me and I have to say
I love it. So this here will slowly become also his training log. Today he did:

WU - some random presses w/ 5 kg dumbbell (DB)
C&Ps w/ 6kg (KB) - 6 reps right, 4 reps left
two hand press (two sides of DB) - 5 reps
GSQ - 5 reps DB, 5 reps KB
 
W6D2, 30 mins, sets of "7"
dpress 7, 7, 7, 6, 5, 4, 4
dfsq 4x7, 2x6
Note: s***show. These reps of 7 were killing me, esp. on press.
To give you some perspective: my whole life can actually divided into two distinct periods:
Age 0 - 37: reps = 0 ("sofa bum period")
Age 37 - 38 : reps <= 5

Pretty much explains everything, I believe. No surprise then, that I can hardly move my arms right now. I am happy anyway. I gave it everything I had and that's what counts.

My son was way more succesfull today:
WU - random C&Ps w/ DB and KB
double press - KB + DB (about 11 kg total)
GSQ - KB x 3, DB x 3
 
W6D3, 20 mins, sets of 8
dswing 9x8, 1x6
Note: s***show nr.2. Was glad to be able to deadlift the suckers at all on the last set. Still sore
from Wednesday. Also slept pretty badly whole this week, so it summed all up.
Slowly falling apart and really looking forwad to two days of rest.
 
We aren't measured on the day everything is sunshine and flowers, but on the day everything goes to hell. Nice to see you went and did the job anyway.
 
W7D1, 30 mins, sets of 5
dpress 9x5
dfsq 9x5

Note: First sets felt somehow heavy but it went away quickly,
and actually ended up with one more set compared to last workout.
Even more importantly: reps were strong even during last sets and
cardio-wise also better. Two days of rest paid really off.

No training for my small one cos he currently battles virosis or somesuch.
 
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