My Busy Dad protocol - a GtG success

[Adachi]

Week 8 Update:

Today, another evolution occurs.
Today by mere accident I swung for 2x10 1HS, and 20 2HS.

It was notably without difficulty​

Breathing through the nose​

It was so so easy that I couldn't help but continue the set. .​

I am especially surprised because my sleep schedule is still very far from optimal . ~5.5 hours / night​

The intensity felt very low.
It is turning out to be (much to my surprise) a very casual way of progressing with these weights.
I thought it would turn out to be an unfortunate way to try to maintain what I had for now.

this evolution has reduced my chosen bells to the following updated selections.

Reps chart	16kg	24kg	32kg
Swing 2H / 1H	-	-	10 / 5
Press	-	-	5
Snatch	10	5	-

Today the chart is updated again.

Reps chart	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	-

 

[Adachi]

@Steve Freides i'm not sure if this is important - but should this thread move to logs now? it looks kinda like a log now.

 

[Steve Freides]

@Steve Freides i'm not sure if this is important - but should this thread move to logs now? it looks kinda like a log now.

@Adachi, a good question and thank you for asking. Let's continue in a PM and I'll take care of this, PM whenever you want.

Thanks again.

-S-

 

[Adachi]

Big day today.
Test for progress.
Snatched 32k for 1 rep each arm.

 

[Adachi]

Press was tough all day today.
Alternated bells
10 reps with 24k . 3 series
5 reps with 32k. 4 series.

 

[Adachi]

1h Swings today.
8 series total.
Pain developing in right wrist from old forgotten sprain.
Compression seems to help during last set.
Will try compression wrap from the beginning next swing day

 

[Adachi]

Snatches today. 24kg bell
8 series today.
Right wrist intermittently hurts. Tried with wrap and without. Wrap helps 10 percent.

 

[Adachi]

Snatches today. 24kg
8 series .
Wrap on right wrist for all reps. Pain isn't lingering. But was only 10% reduces during sets. Discomfort remains.

 

[Adachi]

Snatches 16k
4 series.
Noticed my wrist feeling low amount of discomfort. Not lasting beyond the sets.

 

[Adachi]

Pressed the 32kg .
10 series.
Some discomfort in my right wrist from cleaning the 32kg bell. Getting afraid this wrist is going to preclude sinister weights, but we'll see.

 

[Adachi]

Snatching the 16kg for 5 series' today.
Over speed eccentrics for all reps.

 

[Adachi]

Pressed 32kg 6 series.

 

[Adachi]

Snatching the 24kg today.
10 series.

 

[Adachi]

Day off with family

 

[Adachi]

Upper back is a little sore.
Perfect day for 2H swings.
5 series .

Reps per series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	-

 

[Adachi]

Press today.
Went from strict to push press to keep the speed up.
Definitely needed the wrap on my right wrist when I would clean the bell today .
Tension of the pull was definitely noticed during the clean.
Slightly lingering pain after all the reps.
Still worried my wrist is going to preclude me from sinister in the long run .
But, first gotta back to simple.

10 series.

Reps per series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	-

 

[Adachi]

1H swings today .
form is improving . shoulders are staying very square. Hip hinge is breaking much later on the backswing.
Now doing 2 sets at a time with a hand switch instead of a break between sets of 10.
Setting feet wider allows me to swing without the handle rubbing the inner thigh too much.

5 series.

Reps per series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	-

 

[Adachi]

Unplanned day off. Life got in the way. It happens sometimes.

 

[Adachi]

Apparently, all I could fit in right before bed is heavy triple front squats with my 24+32 kg bells cleaned.

3x3 56kg front squats.

Hopefully things let up tomorrow.

 

[Adachi]

returned with a vengeance.

today saw heavy fast snatches run back to back - 4x5 - format for 5 visits to the courage corner. 100 reps.
biceps are feeling it after all repeats as i sprinkled in some overspeed eccentrics, but the Grip feels fresh as a daisy.

good day today.

10 series

Reps per ( L + R ) for each series	16kg	24kg	32kg
Swing 2H / 1H	-	-	20 / 10
Press	-	-	5
Snatch	10	5	-