My Busy Dad protocol - a GtG success
- Thread starter Adachi
- Start date
Adachi
Level 7 Valued Member
Long cycle 40kg (20)
Clean & Push Press 40kg(20)
1L, rest EMOM
1R, rest EMOM+30s
20series
20 minutes
40 reps total
Felt recovered after last session.
-----------------------
Cleans felt mild on the back.
Jerk felt mild on shoulders.
Push press felt moderate on the shoulders
Jerk felt mild on quads
Push Press felt mild on the quads - moderate depth push from quads
Right shoulder is stronger than Left.
Moderate Congestion in left shoulder and forearm.
Moderate congestion in lower back.
mild congestion in the quads.
Lower back is strong and stable.
---------------
shoulders are taking on a bigger fraction of the load - getting the bell in the air.
today we continue with active negative after the jerk down into the rack.
today we started a push press motion with the 40kg bell
that is a big step forward.
i expect to alternate the push press with the Jerk
either rep by rep or session by session or both.
----------------
SLDL + Press in the future ?
10 reps a day ?
Clean & Push Press 40kg(20)
1L, rest EMOM
1R, rest EMOM+30s
20series
20 minutes
40 reps total
Felt recovered after last session.
-----------------------
Cleans felt mild on the back.
Jerk felt mild on shoulders.
Push press felt moderate on the shoulders
Jerk felt mild on quads
Push Press felt mild on the quads - moderate depth push from quads
Right shoulder is stronger than Left.
Moderate Congestion in left shoulder and forearm.
Moderate congestion in lower back.
mild congestion in the quads.
Lower back is strong and stable.
---------------
shoulders are taking on a bigger fraction of the load - getting the bell in the air.
today we continue with active negative after the jerk down into the rack.
today we started a push press motion with the 40kg bell
that is a big step forward.
i expect to alternate the push press with the Jerk
either rep by rep or session by session or both.
----------------
SLDL + Press in the future ?
10 reps a day ?
Last edited:
Adachi
Level 7 Valued Member
Long cycle 40kg - Active Negative
1L, rest EMOM
1R, rest EMOM+30s
20series
20 minutes
40 reps total
I Felt recovered after the last session and a couple of days off.
-----------------------
Cleans felt mild on the back.
Jerk felt mild on shoulders.
Jerk felt mild on quads
Right shoulder is stronger than Left.
mild congestion in left shoulder and forearm.
mild congestion in lower back.
Mild congestion in the quads.
Lower back is strong and stable.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
going to be trying to push press another day.
today we continue with active negative after the jerk down into the rack.
I expect to alternate the push press with the Jerk
Felt like I could go on forever.
fascinated by my heart rate rising and my breath staying relatively stable.
----------------
SLDL + Press in the future ?
10 reps a day ?
1L, rest EMOM
1R, rest EMOM+30s
20series
20 minutes
40 reps total
I Felt recovered after the last session and a couple of days off.
-----------------------
Cleans felt mild on the back.
Jerk felt mild on shoulders.
Jerk felt mild on quads
Right shoulder is stronger than Left.
mild congestion in left shoulder and forearm.
mild congestion in lower back.
Mild congestion in the quads.
Lower back is strong and stable.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
going to be trying to push press another day.
today we continue with active negative after the jerk down into the rack.
I expect to alternate the push press with the Jerk
Felt like I could go on forever.
fascinated by my heart rate rising and my breath staying relatively stable.
----------------
SLDL + Press in the future ?
10 reps a day ?
Adachi
Level 7 Valued Member
Clean & press 32kg
press in 3 rung ladders.
C+P
C+P+P
C+P+P+P
Clean & press left, rest EMOM
Clean & press right, rest EMOM+30s
10 series
10 minutes
38 total reps
I Feel recovered after the last session.
-----------------------
Cleans felt mild on the back.
Press felt mild on shoulders.
Right shoulder is stronger than Left.
moderate congestion in left shoulder.
slight discomfort in left elbow - arm wrestling the kettlebell down
mild congestion in lower back.
Mild congestion in the quads.
Lower back is strong and stable.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
presses were very slow and controlled - left me with 10 seconds rest on 3rd ladder rung.
left elbow sensed discomfort coming out of the rack to clean down
going to be trying to push press another day.
today we continue with very strong and slow active negative down into the rack.
I expect to alternate the push press with the Jerk soon
Felt like I could go on forever.
fascinated by my heart rate rising and my breath staying relatively stable.
----------------
SLDL + Press in the future ?
10 reps a day ?
press in 3 rung ladders.
C+P
C+P+P
C+P+P+P
Clean & press left, rest EMOM
Clean & press right, rest EMOM+30s
10 series
10 minutes
38 total reps
I Feel recovered after the last session.
-----------------------
Cleans felt mild on the back.
Press felt mild on shoulders.
Right shoulder is stronger than Left.
moderate congestion in left shoulder.
slight discomfort in left elbow - arm wrestling the kettlebell down
mild congestion in lower back.
Mild congestion in the quads.
Lower back is strong and stable.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
presses were very slow and controlled - left me with 10 seconds rest on 3rd ladder rung.
left elbow sensed discomfort coming out of the rack to clean down
going to be trying to push press another day.
today we continue with very strong and slow active negative down into the rack.
I expect to alternate the push press with the Jerk soon
Felt like I could go on forever.
fascinated by my heart rate rising and my breath staying relatively stable.
----------------
SLDL + Press in the future ?
10 reps a day ?
Adachi
Level 7 Valued Member
Clean & Push Press 40kg
1L, rest EMOM
1R, rest EMOM+30s
20series
20 minutes
40 reps total
I Feel recovered after the last session.
-----------------------
Right shoulder is stronger than Left.
moderate congestion in left shoulder.
slight discomfort in left elbow - arm wrestling the kettlebell down
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
Push presses were very slow and controlled on the active negatives
still calibrating the amount of kipping from the legs.
left elbow sensed slight discomfort coming out of the rack to clean down
Felt like I could go on forever.
----------------
SLDL + Press in the future ?
10 reps a day ?
1L, rest EMOM
1R, rest EMOM+30s
20series
20 minutes
40 reps total
I Feel recovered after the last session.
-----------------------
Right shoulder is stronger than Left.
moderate congestion in left shoulder.
slight discomfort in left elbow - arm wrestling the kettlebell down
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
Push presses were very slow and controlled on the active negatives
still calibrating the amount of kipping from the legs.
left elbow sensed slight discomfort coming out of the rack to clean down
Felt like I could go on forever.
----------------
SLDL + Press in the future ?
10 reps a day ?
Adachi
Level 7 Valued Member
Clean & Push Press 40kg
1L, rest EMOM
1R, rest EMOM+30s
15 series
15 minutes
30 reps total
I Feel recovered after the last session.
-----------------------
Right shoulder is stronger than Left.
mild congestion in left shoulder.
very slight discomfort in left elbow - arm wrestling the kettlebell down
got better - still not out of the woods technique-wise.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
Push presses were very slow and controlled on the active negatives longest rep left me with only 10s rest.
still calibrating the amount of kipping from the legs.
left elbow sensed slight discomfort coming out of the rack to clean down
Felt like I could go on forever.
----------------
SLDL + Press in the future ?
10 reps a day ?
1L, rest EMOM
1R, rest EMOM+30s
15 series
15 minutes
30 reps total
I Feel recovered after the last session.
-----------------------
Right shoulder is stronger than Left.
mild congestion in left shoulder.
very slight discomfort in left elbow - arm wrestling the kettlebell down
got better - still not out of the woods technique-wise.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
Push presses were very slow and controlled on the active negatives longest rep left me with only 10s rest.
still calibrating the amount of kipping from the legs.
left elbow sensed slight discomfort coming out of the rack to clean down
Felt like I could go on forever.
----------------
SLDL + Press in the future ?
10 reps a day ?
Adachi
Level 7 Valued Member
Clean & Push Press 40kg
1L, rest EMOM
1R, rest EMOM+30s
15 series
15 minutes
30 reps total
I Feel recovered after the last session. and a day off
-----------------------
Right shoulder is stronger than Left.
mild congestion in left shoulder.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
got better at calibrating the amount of kipping from the legs today; not optimized.
left elbow sensed slight discomfort coming out of the rack to clean down
Felt like I could go on forever.
----------------
SLDL + Press in the future ?
10 reps a day ?
1L, rest EMOM
1R, rest EMOM+30s
15 series
15 minutes
30 reps total
I Feel recovered after the last session. and a day off
-----------------------
Right shoulder is stronger than Left.
mild congestion in left shoulder.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
got better at calibrating the amount of kipping from the legs today; not optimized.
left elbow sensed slight discomfort coming out of the rack to clean down
Felt like I could go on forever.
----------------
SLDL + Press in the future ?
10 reps a day ?
Adachi
Level 7 Valued Member
Kettlebell press 32kg GtG
sets listed per visit to the courage corner throughout the day.
target volume ~ 50 reps/arm. to be updated throughout the day.
---------------------
5
5,3,2
5
5
3,2,3,2
5
5,3,2
---------------------------
cleaning up the house on the weekend and greasing the groove.
form is feeling very good and very strict.
big improvement today is Hip Shift in the press giving me a vertical line of strength from the heel to the palm at extension.
really helps with stability today on the left side .
plank is rigid on the down motion, with active negatives
leaning and bending during the up motion is reducing steadily over time.
started around 10am - finished around 330pm. 100 reps across about 5.5 hours.
good day.
sets listed per visit to the courage corner throughout the day.
target volume ~ 50 reps/arm. to be updated throughout the day.
---------------------
5
5,3,2
5
5
3,2,3,2
5
5,3,2
---------------------------
cleaning up the house on the weekend and greasing the groove.
form is feeling very good and very strict.
big improvement today is Hip Shift in the press giving me a vertical line of strength from the heel to the palm at extension.
really helps with stability today on the left side .
plank is rigid on the down motion, with active negatives
leaning and bending during the up motion is reducing steadily over time.
started around 10am - finished around 330pm. 100 reps across about 5.5 hours.
good day.
Last edited:
Adachi
Level 7 Valued Member
Kettlebell press 32kg GtG
sets listed per visit to the courage corner throughout the day.
target volume ~ 50 reps/arm. to be updated throughout the day.
---------------------
5
5,3,2
2,5,3
2,5,3
5,3,2
5,3,2
---------------------------
cleaning up the house on the weekend and greasing the groove.
form is feeling very good and very strict.
big improvement today is Hip Shift in the press giving me a vertical line of strength from the heel to the palm at extension.
really helps with stability today on the left side .
plank is rigid on the down motion, with active negatives
leaning and bending during the up motion is reducing steadily over time.
good day.
sets listed per visit to the courage corner throughout the day.
target volume ~ 50 reps/arm. to be updated throughout the day.
---------------------
5
5,3,2
2,5,3
2,5,3
5,3,2
5,3,2
---------------------------
cleaning up the house on the weekend and greasing the groove.
form is feeling very good and very strict.
big improvement today is Hip Shift in the press giving me a vertical line of strength from the heel to the palm at extension.
really helps with stability today on the left side .
plank is rigid on the down motion, with active negatives
leaning and bending during the up motion is reducing steadily over time.
good day.
Last edited:
Adachi
Level 7 Valued Member
Kettlebell press 32kg GtG
sets listed per visit to the courage corner throughout the day.
target volume ~ 50 reps/arm. to be updated throughout the day.
---------------------
2,3,5
5,3,2
5,3,2
5,3,2
2,3,2,3
---------------------------
Well. It's been fun but it seems I've developed some kind of strain in my right forearm. Grip is compromised
Gonna back off a bit.
Take it easy for a bit.
Will see how recovery goes.
sets listed per visit to the courage corner throughout the day.
target volume ~ 50 reps/arm. to be updated throughout the day.
---------------------
2,3,5
5,3,2
5,3,2
5,3,2
2,3,2,3
---------------------------
Well. It's been fun but it seems I've developed some kind of strain in my right forearm. Grip is compromised
Gonna back off a bit.
Take it easy for a bit.
Will see how recovery goes.
Last edited:
Adachi
Level 7 Valued Member
Clean & Push Press 40kg
1L, rest EMOM
1R, rest EMOM+30s
20 series
20 minutes
40 reps total
I Feel incompletely recovered after the last session.
I may find out I shouldn't have done this.
-----------------------
Right shoulder is stronger than Left.
mild congestion in left shoulder.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
Accidentally strict pressed a rep.
I am stronger.
got better at calibrating the amount of kipping from the legs today. Close to optimized. Small tiny pushes.
Felt like I could go on forever.
1L, rest EMOM
1R, rest EMOM+30s
20 series
20 minutes
40 reps total
I Feel incompletely recovered after the last session.
I may find out I shouldn't have done this.
-----------------------
Right shoulder is stronger than Left.
mild congestion in left shoulder.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
Accidentally strict pressed a rep.
I am stronger.
got better at calibrating the amount of kipping from the legs today. Close to optimized. Small tiny pushes.
Felt like I could go on forever.
Adachi
Level 7 Valued Member
Had an incidental day of practicing holds and carries.
Kids went to a picnic event. Ended up practicing holds and carries with the kids.
Realized afterwards they each weigh about 16kg 24kg and 32kg respectively.
Good day. Probably about 30-45 minutes of total carries and holds today alternating weights.
Kids went to a picnic event. Ended up practicing holds and carries with the kids.
Realized afterwards they each weigh about 16kg 24kg and 32kg respectively.
Good day. Probably about 30-45 minutes of total carries and holds today alternating weights.
LarryB
Level 7 Valued Member
This is what we train for!
Adachi
Level 7 Valued Member
Test day then .
Passed with flying colors.
Adachi
Level 7 Valued Member
Clean & Push Press 40kg
1L, rest EMOM
1R, rest EMOM+30s
25 series
25 minutes
50 reps total
I Feel mostly recovered after the last session.
I may find out I shouldn't have done this.
-----------------------
Right shoulder is stronger than Left.
mild congestion in left shoulder.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
got better at calibrating the amount of kipping from the legs today. Close to optimized. Small pushes.
Felt like I could go on forever.
thinking I may need to add volume by adding an extra push press or dropping to 32kg and doing more reps a la SF BJJ program.
or not. just thinking. my body will let me know when its adapted when this gets easier. but it feels kinda easy kinda not.
1L, rest EMOM
1R, rest EMOM+30s
25 series
25 minutes
50 reps total
I Feel mostly recovered after the last session.
I may find out I shouldn't have done this.
-----------------------
Right shoulder is stronger than Left.
mild congestion in left shoulder.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
got better at calibrating the amount of kipping from the legs today. Close to optimized. Small pushes.
Felt like I could go on forever.
thinking I may need to add volume by adding an extra push press or dropping to 32kg and doing more reps a la SF BJJ program.
or not. just thinking. my body will let me know when its adapted when this gets easier. but it feels kinda easy kinda not.
Adachi
Level 7 Valued Member
Kettlebell press 32kg GtG
sets listed per visit to the courage corner throughout the day.
target volume ~ 50 reps/arm. to be updated throughout the day.
---------------------
5,5
10,5,3,2
5,3,2
5,3,2
---------------------------
So, it would seem that the straini developed in my forearm was the equivalent of a Charlie horse in my extensors. And in the Right forearm.
I ended up massaging it and feeling better 2 days later.
The surprising thing for me is that the first muscle group to fatigue during presses in greasing the groove is actually my lower back. I'll be taking video again. Makes me thing my posture had a falling out that I didn't notice.
That said, I'm still getting stronger. So that's good. The reps are getting easier and right now my shoulders are growing in size.
Side note: I've basically been doing long cycle for a couple months now. And I feel like I looked down at my calves today and they looked twice as big as I remember. But then I've never really looked at my calves. Just a weird thought I'm not used to having thoughts like: "why are my calves so big?"
sets listed per visit to the courage corner throughout the day.
target volume ~ 50 reps/arm. to be updated throughout the day.
---------------------
5,5
10,5,3,2
5,3,2
5,3,2
---------------------------
So, it would seem that the straini developed in my forearm was the equivalent of a Charlie horse in my extensors. And in the Right forearm.
I ended up massaging it and feeling better 2 days later.
The surprising thing for me is that the first muscle group to fatigue during presses in greasing the groove is actually my lower back. I'll be taking video again. Makes me thing my posture had a falling out that I didn't notice.
That said, I'm still getting stronger. So that's good. The reps are getting easier and right now my shoulders are growing in size.
Side note: I've basically been doing long cycle for a couple months now. And I feel like I looked down at my calves today and they looked twice as big as I remember. But then I've never really looked at my calves. Just a weird thought I'm not used to having thoughts like: "why are my calves so big?"
Last edited:
Adachi
Level 7 Valued Member
Clean & press 32kg
press in 3 rung ladders.
C+P
C+P+P
C+P+P+P
Clean & press left, rest EMOM
Clean & press right, rest EMOM+30s
25 series
25 minutes
98 total reps
I felt recovered after the last session.
I may take the day off tomorrow after today's press-a-palooza
-----------------------
Cleans felt moderate on the back.
Press felt intense on my shoulders starting in the second half.
Right shoulder is stronger than Left.
substantial congestion and burn accumulated in both shoulders.
mild congestion in lower back.
no congestion in the quads.
Lower back is strong and stable.
---------------
presses were controlled
felt a lot of burn around the second half
something tells me my volume was more off than i thought it would be.
fascinated by my heart rate rising and my breath still passing talk test.
caught a good bit of burn and congestion in the second half and especially the last several sets.
press in 3 rung ladders.
C+P
C+P+P
C+P+P+P
Clean & press left, rest EMOM
Clean & press right, rest EMOM+30s
25 series
25 minutes
98 total reps
I felt recovered after the last session.
I may take the day off tomorrow after today's press-a-palooza
-----------------------
Cleans felt moderate on the back.
Press felt intense on my shoulders starting in the second half.
Right shoulder is stronger than Left.
substantial congestion and burn accumulated in both shoulders.
mild congestion in lower back.
no congestion in the quads.
Lower back is strong and stable.
---------------
presses were controlled
felt a lot of burn around the second half
something tells me my volume was more off than i thought it would be.
fascinated by my heart rate rising and my breath still passing talk test.
caught a good bit of burn and congestion in the second half and especially the last several sets.
Adachi
Level 7 Valued Member
Clean & Jerk 40kg
1L, rest EMOM
1R, rest EMOM+30s
15 series
15 minutes
30 reps total
I slightly recovered after the last session.
I may find out I shouldn't have done this.
-----------------------
Right shoulder is stronger than Left.
mild congestion in left shoulder.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
Light easy day.
Might need more of these some days.
EDIT: More waviness in the load - 10-25 Minutes in 5 minute increments.
Dice rolling, maybe:
1 - 10 Minutes
2 - 15 Minutes
3 - 15 Minutes
4 - 20 minutes
5 - 20 Minutes
6 - 25 minutes
1L, rest EMOM
1R, rest EMOM+30s
15 series
15 minutes
30 reps total
I slightly recovered after the last session.
I may find out I shouldn't have done this.
-----------------------
Right shoulder is stronger than Left.
mild congestion in left shoulder.
---------------
shoulders are still taking on a bigger fraction of the load - getting the bell in the air.
Light easy day.
Might need more of these some days.
EDIT: More waviness in the load - 10-25 Minutes in 5 minute increments.
Dice rolling, maybe:
1 - 10 Minutes
2 - 15 Minutes
3 - 15 Minutes
4 - 20 minutes
5 - 20 Minutes
6 - 25 minutes
Last edited: