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My Busy Dad protocol - a GtG success

Clean & press 32kg
Clean & press left, rest EMOM
Clean & press right, rest EMOM+30s
15 series
15 minutes
30 total reps

Felt mostly recovered after yesterday's session
Cleans felt moderate on the back.
Press felt challenging on shoulders.
Right shoulder is stronger than Left.
Moderate Congestion in left shoulder.
Very slight congestion in lower back.
Lower back is strong and stable.

Will be backing off volume.
Left shoulder is feeling like some stress is accumulating
 
Clean & press 24kg
Pressing pyramids descending
Pyramid to 5
Pyramid to 4
Pyramid to 3
Pyramid to 2


Felt completely recovered after last session and a couple days off.
Cleans felt light on the back.
Press felt moderate on shoulders.
Right shoulder is stronger than Left.
Moderate dissipating Congestion in left shoulder.
No congestion in lower back.
Lower back is strong and stable.

Left shoulder is feeling like some stress is accumulating. Will look for long cycle with 32kg next.

EDIT:
Kettlebell walk.
24kg
5 minutes.
30s hand switch .
Grip was on fire.
16kg next time.
 
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Clean & press 32kg
Clean & press left, rest EMOM
Clean & press right, rest EMOM+30s
15 series
15 minutes
30 total reps

Felt completely recovered after last session and a day off.
Cleans felt light on the back.
Press felt moderate on shoulders.
Right shoulder is stronger than Left.
Mild dissipating Congestion in left shoulder.
No congestion in lower back.
Lower back is strong and stable.
 
Long cycle 40kg
1L, rest EMOM
1R, rest EMOM+30s
10 series
10 minutes
20 reps total

Felt recovered after last session and a day off.
Cleans felt moderate on the back.
Jerk felt moderate on shoulders.
Right shoulder is stronger than Left.
Mild dissipating Congestion in left shoulder.
Mild congestion in lower back.
Lower back is strong and stable.

Took an extra day off after a slip and fall.
Not too worse for wear.
Got a bump in the right hip/glute and the left knee made itself known. Although I didn't notice anything during today's session.
 
After some travel to a hotel I spent about 15 minutes on a fan style rower with a non functioning display and no adjustment for resistance.
 
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Hotel work out day 2.
10 single leg deadlifts alternating sides.
2 reps , pair of 25s in my hands
2 reps , pair of 30s
2 reps , pair of 35s
2 reps , pair of 40s
2 reps , pair of 45s

2x5 suitcase clean and press
A pair of 50 lbs dumbbells.
10 reps.

Walk on treadmill 2 mph 10/15 slope.
Occasional 15/15 slopes. Then back to 10/15
Nasal breathing throughout.
Feels enough like walking up hills outside to me.
Still in progress . 40 minutes so far.
60 minutes it is.
 
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note to self - do single-leg deadlifts more often.
my inner thigs are very sore from 10 single leg deadlift reps
hypothesis - the inner thight and hamstring could probably use some attention as my quads continue to grow without planning to work them directly in my usual C&J/CnP practice.
 
Long cycle 40kg
1L, rest EMOM
1R, rest EMOM+30s
10 series
10 minutes
20 reps total

Felt mostly recovered after some time off.
Cleans felt moderate on the back.
Jerk felt moderate on shoulders.
Right shoulder is stronger than Left.
Mild dissipating Congestion in left shoulder.
Mild congestion in lower back.
Mild congestion in the quads.
Lower back is strong and stable.

Took several days off after getting back from traveling
Note to self. My inner thighs are still slightly sore after those single leg deadlifts.
I guess I may have overdone it. And should probably include them later on.
Looking forward to training single leg deadlifts
 
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Clean & press 32kg
Clean & press left, rest EMOM
Clean & press right, rest EMOM+30s
10 series
10 minutes
20 total reps

Felt recovered after last session.
Cleans felt light on the back.
Press felt light on shoulders.
Right shoulder is stronger than Left.
Almost no Congestion in left shoulder.
No congestion in lower back.
Lower back is strong and stable.

Good sign of the day.
32kg bell is starting to feel light.
Felt like I could go on forever.
May need to add a clean
 
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Long cycle 40kg
1L, rest EMOM
1R, rest EMOM+30s
15series
15 minutes
30 reps total

Felt mostly recovered after last session.
Cleans felt moderate on the back.
Jerk felt moderate on shoulders.
Right shoulder is stronger than Left.
Mild Congestion in left shoulder.
Mild congestion in lower back.
Mild congestion in the quads.
Lower back is strong and stable.

Note to self. My inner thighs are still slightly sore after those single leg deadlifts.
I guess I may have overdone it.
I may train SLDL in a later cycle.
Maybe SLDL and kettlebell press.
 
Off day - Greasing the groove

1L, 1R 40kg Strict Press
Rest
5L, 5R 32kg Strict Press
Rest
5L, 5R 32kg Strict Press
Rest
5L, 5R 32kg Strict Press
Rest

Today was way too busy to walk off and do my normal routine.
ended up stealing a minute here or there to grease the groove.
Built some furniture
did some yard work
moved a bed
played with the kids

Good day. not too much work.

looking at getting back to clean and press & Clean and Jerk during the week.

40kg press on the left is feeling much stronger.
a lot less lean than before to get it up there.
the torso is almost upright the entire time on the right.

32kg press is very strict on both sides.
a very slight lean sometimes on the left.
Thanks to victorious - my technique continues to improve

still making a long slow climb to the beast.
In due time.
 
Long cycle 40kg
1L, rest EMOM
1R, rest EMOM+30s
10series
10 minutes
20 reps total

Felt recovered after last session.
Cleans felt moderate on the back.
Jerk felt mild on shoulders.
Jerk felt mild on quads - very little squat and kipping to get the bell up
Right shoulder is stronger than Left.
Mild Congestion in left shoulder.
Mild congestion in lower back.
Mild congestion in the quads.
Lower back is strong and stable.

Note to self. My inner thighs are still slightly sore after those single leg deadlifts.
most noticeable putting on shoes.
I guess I may have overdone it.
SLDL + Press in the future

shoulders are taking on a shift in the load - getting the bell in the air.
will have to experiment with timing and force, as I consider how to get the most out of it.
in the coming weeks/months - I may take up push presses for the 40kg bell.
that would be a big step forward.
 
Adachi said:
Long cycle 40kg
1L, rest EMOM
1R, rest EMOM+30s
10series
10 minutes
20 reps total

Felt recovered after last session.
Cleans felt moderate on the back.
Jerk felt mild on shoulders.
Jerk felt mild on quads - very little squat and kipping to get the bell up
Right shoulder is stronger than Left.
Mild Congestion in left shoulder.
Mild congestion in lower back.
Mild congestion in the quads.
Lower back is strong and stable.

Note to self. My inner thighs are still slightly sore after those single leg deadlifts.
most noticeable putting on shoes.
I guess I may have overdone it.
SLDL + Press in the future

shoulders are taking on a shift in the load - getting the bell in the air.
will have to experiment with timing and force, as I consider how to get the most out of it.
in the coming weeks/months - I may take up push presses for the 40kg bell.
that would be a big step forward.
Click to expand...
I’m starting to play with my 40k more. Was doing some get ups with it all n hopes that it will get my left side more comfortable with tue weight. Do you feel that the c&j or push press has more transfer than get ups? Of course we’re talking stabilizers v pushing muscles so i should probably do both but just thinking out loud here.
 
LarryB said:
Do you feel that the c&j or push press has more transfer than get ups?
Click to expand...
I suppose my answer is no and yes.

no, because the movement through the various stages of the get-up actually covers a great deal of ground.
yes because the overhead work's effect on upper body development can get some people more of what they want sooner.

my shoulders are feeling stronger for overhead work now. but the effect is less general and more local.
I cite that the TGU always helped remediate some lower back discomfort and pain I had.
pressing helped with getups, but not the lower back.

I think the TGU is more global in nature as to the inside of the body.
I think that the C&J / Push Press / Press gets more global as to more strength sooner for tasks in the world.

so - as usual - I guess the question is - to what would the transfer be measured?
 
Long cycle 40kg
1L, rest EMOM
1R, rest EMOM+30s
10series
10 minutes
20 reps total

Felt recovered after last session.
Cleans felt moderate on the back.
Jerk felt mild on shoulders.
Jerk felt mild on quads - very little squat and kipping to get the bell up
Right shoulder is stronger than Left.
Mild Congestion in left shoulder.
Mild congestion in lower back.
Mild congestion in the quads.
Lower back is strong and stable.

Note to self. My inner thighs are still slightly sore after those single leg deadlifts.
most noticeable putting on shoes.
I guess I may have overdone it.
SLDL + Press in the future

shoulders are taking on a shift in the load - getting the bell in the air.
will have to experiment with timing and force, as I consider how to get the most out of it.
in the coming weeks/months - I may take up push presses for the 40kg bell.
that would be a big step forward.
lots of sweat today though. it's a bit warmer today. and a bit humid.
 
Long cycle 40kg
1L, rest EMOM
1R, rest EMOM+30s
10series
10 minutes
20 reps total

Felt recovered after last session.
Cleans felt mild on the back.
Jerk felt mild on shoulders.
Jerk felt mild on quads - very little squat and kipping to get the bell up
Right shoulder is stronger than Left.
Mild Congestion in left shoulder.
Mild congestion in lower back.
no congestion in the quads.
Lower back is strong and stable.

Note to self. My inner thighs are still slightly sore after those single leg deadlifts.
most noticeable putting on shoes.
I guess I may have overdone it.
SLDL + Press in the future

shoulders are taking on a more of the load - getting the bell in the air.
will have to experiment with timing and force, as I consider how to get the most out of it.
today we added yielding negative after the jerk down into the rack.
in the coming weeks/months - I may take up push presses for the 40kg bell.
that would be a big step forward.
not much sweat today though. it's a bit cooler today. and less humid.
 
Long cycle 40kg
1L, rest EMOM
1R, rest EMOM+30s
10series
10 minutes
20 reps total

Felt recovered after last session.
Cleans felt mild on the back.
Jerk felt mild on shoulders.
Jerk felt mild on quads - very little squat and kipping to get the bell up
Right shoulder is stronger than Left.
Mild Congestion in left shoulder.
Mild congestion in lower back.
no congestion in the quads.
Lower back is strong and stable.

shoulders are taking on a more of the load - getting the bell in the air.
today we continue with active negative after the jerk down into the rack.
that would be a big step forward.

SLDL + Press in the future
10 reps a day ?
 
Kettlebell Press 40kg
1L, 1R
Rest
1L, 1R
Rest
1L, 1R
Stop

Greasing the Groove

very busy weekend. got some time with the bell this weekend.
still only 1 rep max both arms.

lots of leaning on the left - feeling much stronger - less desperate than my first
much less leaning on the right - feeling strong and stable.

looking forward to adding reps with the 32kg bell to my Clean and Press practice.
currently thinking of 3 rung ladders with the 32kg to start.
I know I can do 5 rung ladders with the 24kg bell, but I don't know if I should.
 
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