all posts post new thread

My Busy Dad protocol - a GtG success

AM

Q&D 015
Snatches, 24kg
3 series
~15 Minutes

--------------------

Lower back felt some involvement
dissipating after session.
wondering if it was .... ?
overextension in the top with proud chest​
rounding at the bottom​
overspeed eccentrics.​
we'll see how DL and press goes tonight

---------------------
PM

Deadlift 275 lbs
2x5

Kb press 32kg
5x5

~10 minutes

---------------------

Very little rest required between sets of press . <1min.

Felt strong and stable except some slowing reps in the last set of presses on the left side.

Deadlift feels strong.
Took plenty of rest between sets.
 
Last edited:
AM

Work was crazy. No snatches today

------

PM

Deadlift 310lbs
5x1

Kb press 40kg
15x1

~20 minutes
-----------

Good strong day with the heavier weights.
 
Last edited:
AM

Q&D 044 24kg
2 series 10/2

~5 minutes
------------------

Bell is flying a bit fast
reps are more explosive
also more taxing at the same time
I attribute this increase to my barbell practice
overall strength is increasing, for sure.

------------------
PM

deadlift 275lbs
1x5

Press 32kg
5x5

deadlift 275lbs
1x5

~10 minutes
------------------

i like the hybrid program I'm running.
PTTP 10 reps a day most days.
5,5 ; 5,3,2 ; some days 5 singles, if I'm having a rough time.
Periodic peaking for 1 day per daily dose deadlifts.
looking forward to retesting and maybe looking at more waviness and undulation.
 
Last edited:
AM

Q&D 044 24kg
3 series 5/4

~10 minutes

------------
EDIT:

Periodically, I reflect upon frequency of training.

It is cosmically perplexing that I have a preference toward shorter daily training, and my schedule has a magic way of interjecting plentiful rest days into my schedule.

I'll be traveling for a few days and maybe trying out some GtG movements from naked warrior. Singles to learn the movement.

I can't get anywhere near a full range pistol, but I can do it maybe out of a chair or bench. And I can't do more than 1 single arm pushup but maybe off the countertop or couch.

hopefully this helps keep me going where I want to go with less hiccups.
 
Last edited:
AM before leaving on a trip...

Press & deadlift

Press 40kg , deadlift 275lbs.

Press 3
deadlift 5
Press 3
Deadlift 3
Press 3
Deadlift 2

~10 minutes
-----------------
 
Last edited:
  • Like
Reactions: Ege
AM

Q&D 044 24kg
3 series 10/2

~10 minutes


---------------------

PM

Deadlift 275lbs
3,2

Press 32kg
5,5


~5 minutes
----------------------

Got blisters on both hands from kayaking.
It's very uncomfortable.
Hurt during the deadlift
I'll get back to normal soon.
 
Last edited:
AM

Q&D 044 24kg
4 series 5/4

~15 minutes

---------------
very ambitious for a hot summer day.
did have to put some stank on it to get through the last set powerfully.
will try to remember to sprinkle in 4 or 5 series days periodically.
but given the current strength-shortcuts programming - it's not do-or-die either way.
the desired effect of some aerobic training is being sensed in climbing stairs and carrying things.

--------------------

PM

Deadlift 275lbs
3,2
Press 40kg
3,2

~5 min.
 
Last edited:
AM

Q&D 044 24kg
2 series 5/4

~5 minutes

--------------------

PM

Deadlift 275lbs
5x1

Press 32kg
5x5

~10 minutes
 
Last edited:
AM

Q&D 044 24kg
3 series 5/4

~10 minutes

----------------------

PM

Deadlift 275lbs
5,3,2

Press 40kg
3,3,3

~10min
 
Last edited:
  • Like
Reactions: Ege
PM

Heavy deadlift and press

Deadlift 330 lbs.
1,1,1,1,1

Press 40kg
5,3,2

Good day for intensity.

Kept overhand grip on barbell deadlift till last rep; went switch. Left palm up

Squeezed out 2nd set, 3rd rep press on less strong left side. More rest next time.

~15min.
 
Last edited:
AM

Q&D 044 24kg
10/2 , 2 series

~5 min.
---------------------

Snatches feel more taxing today in nicer weather.
i believe I may be running into a paradox -
as my snatches become more powerful they are also more taxing.
or, I'm fatigued from the heavy deadlift day.
or, it's the 10 reps format.
who knows?
will see how this turns out.

------------------
PM

Deadlift 275 lbs
5,3,2

Press 32kg
3x10
------------------

Felt strong in the deadlift.
I've been experimenting with shoulder width foot placement, instead of hip width foot placement.
I think I like it. But it puts the knurl on my shins.
I also have some more toe angle out.
Felt weak in the 10th rep of the press.
More rest next time.
 
Last edited:
AM

Q&D 044 24kg
10/2 , 3 series

~10 min.

------------------

today I took it easy on the downward eccentrics and found it tolerable.
I attribute yesterday's sense of difficulty to Overspeed eccentrics.

-----------------

PM

Back to basics

10 getups 32kg

-----------------

Coordination was a bit off.
Got a little wobbly a couple times.
Lower back senses some relief.
Lots of good sweat and breathing.

Swings tomorrow
 
Last edited:
AM

swings 24kg
4x10

reverse getups 24kg
4x1

~10 min.
----------------------
I'm used to getting tight for the deadlift now - but I'm blowing off the getup, cuz it feels light.
gotta get back to basics.
----------------------

40kg swings
4x10
L,R
6,4
4,6
6,4
4,6

Too heavy. 32kg next time.
Lower back discomfort generally.
Not sure why.
Could be the weather, or diet.

Getups tomorrow.


-------------------------

Went back in the garage.
Did 2 sets of 2 hand swings.
Met chest level powerfully and easily.

40kg 2h swings
2x10

Something's up with my lower back.
The 2 hand swings with the 40kg are too easy. 1 hand. Not so much.
 
Last edited:
AM

Getups 24kg
10x1

~20 Minutes
-------------------
a couple of wobbly moments

Lots of techniques to get back to
Hand placement
focus of tension
posture and movement.

Got some improvements today.
everything needs some attention.

more reps coming.
more tweaks.

swings tomorrow.
 
Last edited:
32kg swings

10L, 10R, 10T, 10T, 10L, 10R

Terminated.
Back pain today.
Most of the musculature feels like 32kg is too light.
Lower back is having trouble.
Didn't get through the planned 100 reps.
Not really sure about the source of back pain.
Gonna lay off some.
Maybe time for some body weight work.
Maybe just stretching.
 
Back to basics

16kg
10x10 1 hand swings
10 getups

~15 minutes.

Back was able to tolerate swings.
Back senses relief from getups
 
Last edited:
Better than nothing program

Set a 10 minutes timer
do swings or getups on alternating days, and at own pace.

40kg bell
6L+4R
4L+6R
10T
10T
5L+5R
10T

Lots of sweat.
Humid southern climate.
Grip was not up to par.
Will look into chalk.

1 hand swings came up to chest level on second rep.
2 hand swings were feeling much easier.
Lower back is reacting.
But power was maintained throughout

will continue stretching with big 3 periodically.
Getups tomorrow
 
Last edited:
Better than nothing program

Set a 10 minutes timer
do swings or getups on alternating days, and at own pace.

32kg getups

1L
1R
1L
1R
1L
1R
 
Better than nothing program

Set a 10 minutes timer
do swings or getups on alternating days, and at own pace.

40kg bell
6L+4R
4L+6R
10T
10T
5L+5R
10T

Lots of sweat.
Humid southern climate.
Grip was not up to par.
Will look into chalk.

1 hand swings came up to chest level on second rep.
2 hand swings were feeling much easier.
Lower back is reacting.
But power was maintained throughout

will continue stretching with big 3 periodically.
Getups tomorrow
What are big three stretches? If you could answer it will be helpful for me.
 
Having the 3 young kids at home with me
Hi... just saw something you wrote (that i really liked) in another thread and there was a link to here.

Your program minimum reminds me of something I did w/my boys when they were young. Kind of funny - the kids named them "Swingsies"

After the bath - each would like down on the towel and I'd gather up the four corners and swing them up and down.... they totally loved it and my wife was OK w/it (mostly... sort of....) That started over 25 years ago... all 8 have grown up and no longer fit into towels....

I didn't do sets of ten. I guess I was before my time with the concept, though.
 
Back
Top Bottom