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My Busy Dad protocol - a GtG success

Alactic training (PM)
Swing 32kg
Pushup
5 reps EMOM
60-second intervals.
A shock to the system

A+A Sets of 5
Minute​
Swings​
Pushup​
0​
5L​
-​
1​
-​
5​
2​
5R​
-​
3​
-​
5​
4​
5L​
-​
5​
-​
5​
6​
5R​
-​
7​
-​
5​
8​
5L​
-​
9​
-​
5​
no problem, good breathing, recovered well. slight fatigue in the lower back. Cut short by rain.

25 Daily power reps (some Greasing the Groove later, I hope)
---------------------------------------------
Rain passed, skies cleared.


Alactic training (PM)
Swing 32kg
Pushup
5 reps EMOM
60-second intervals.
A shock to the system

A+A Sets of 5
Minute​
Swings​
Pushup​
0​
5L​
-​
1​
-​
5​
2​
5R​
-​
3​
-​
5​
4​
5L​
-​
5​
-​
5​
6​
5R​
-​
7​
-​
5​
8​
5L​
-​
9​
-​
5​
10​
5R​
-​
11​
-​
5​
12​
5L​
-​
13​
-​
5​
14​
5R​
-​
15​
-​
5​
16​
5L​
-​
17​
-​
5​
18​
5R​
-​
19​
-​
5​
20​
5L​
-​
21​
-​
5​
22​
5R​
-​
23​
-​
5​
24​
5L​
-​
25​
-​
5​
26​
5R​
-​
27​
-​
5​
28​
5L​
-​
29​
-​
5​
no problem, good breathing, recovered well. slight fatigue in the lower back.

100 Daily power reps (some cardio later, I hope)
Will switch over to a barbell for the next cycle.
looking at ... Deadlift & Floor Press
Reload cycle, 2x/week. 2 lifts. either 2 days/week Both lifts each day, or 4 days/week OLAD.
-OR-
PttP - 10 reps a day, 5 days/week
 
Last edited:
Alactic training
Swing 32kg
Pushup
5 reps EMOM
60-second intervals.
A shock to the system

A+A Sets of 5
Minute​
Swings​
Pushup​
0​
5L​
-​
1​
-​
5​
2​
5R​
-​
3​
-​
5​
4​
5L​
-​
5​
-​
5​
6​
5R​
-​
7​
-​
5​
8​
5L​
-​
9​
-​
5​
10​
5R​
-​
11​
-​
5​
12​
5L​
-​
13​
-​
5​
14​
5R​
-​
15​
-​
5​
16​
5L​
-​
17​
-​
5​
18​
5R​
-​
19​
-​
5​
20​
5L​
-​
21​
-​
5​
22​
5R​
-​
23​
-​
5​
24​
5L​
-​
25​
-​
5​
26​
5R​
-​
27​
-​
5​
28​
5L​
-​
29​
-​
5​
30​
5R​
-​
31​
-​
5​
32​
5L​
-​
33​
-​
5​
34​
5R​
-​
35​
-​
5​
36​
5L​
-​
37​
-​
5​
38​
5R​
-​
39​
-​
5​
no problem, good breathing, recovered well. slight fatigue in the lower back.

100 Daily power reps (some cardio later, I hope)
Will switch over to a barbell for the next cycle.
looking at ... Deadlift & Floor Press
Reload cycle, 2x/week. 2 lifts. either 2 days/week Both lifts each day, or 4 days/week OLAD.
-OR-
PttP - 10 reps a day, 5 days/week
 
Last edited:
Alactic training
Swing 32kg
Pushup
5 reps EMOM
60-second intervals.
A shock to the system

A+A Sets of 5
Minute​
Swings​
Pushup​
0​
5L​
-​
1​
-​
5​
2​
5R​
-​
3​
-​
5​
4​
5L​
-​
5​
-​
5​
6​
5R​
-​
7​
-​
5​
8​
5L​
-​
9​
-​
5​
10​
5R​
-​
11​
-​
5​
12​
5L​
-​
13​
-​
5​
14​
5R​
-​
15​
-​
5​
16​
5L​
-​
17​
-​
5​
18​
5R​
-​
19​
-​
5​
20​
5L​
-​
21​
-​
5​
22​
5R​
-​
23​
-​
5​
24​
5L​
-​
25​
-​
5​
26​
5R​
-​
27​
-​
5​
28​
5L​
-​
29​
-​
5​
30​
5R​
-​
31​
-​
5​
32​
5L​
-​
33​
-​
5​
34​
5R​
-​
35​
-​
5​
36​
5L​
-​
37​
-​
5​
38​
5R​
-​
39​
-​
5​
no problem, good breathing, recovered well. slight fatigue in the lower back.

100 Daily power reps (some cardio later, I hope)
Will switch over to a barbell for the next cycle.
looking at ... Deadlift & Floor Press
Reload cycle, 2x/week. 2 lifts. either 2 days/week Both lifts each day, or 4 days/week OLAD.
-OR-
PttP - 10 reps a day, 5 days/week
 
Greasing the Groove

1 Series:
10x Goblet squat 32kg
10x Pushups

Target 5-10 series

(10 Series Complete*)
*updating no. of series throughout the day.
*All done.
 
Last edited:
Aerobic practice
Box step onto a curb at work
24kg
Alternating hands.
Unloaded steps in between.

Step and Carry (S&C)
Minute​
LH Suitcase​
Unloaded​
RH Suitcase​
Unloaded​
0​
30s​
30s​
30s​
30s​
2​
30s​
30s​
30s​
30s​
repeat to 30 minutes.

Step and Carry (S&C)
Minutes​
avg steps per Minute​
0-30​
23​
Good heart rate, easy breathing, mild fatigue, no burn in the grip.

Got some cardio time in.
Will continue to try and fit something in on a weekly basis.
Grip endurance has been increased from 20 seconds without burn to 30 seconds without burn
 
Last edited:
Decided to TEST today.

Victor Protocol
32kg 1H swing
pushups

10 reps per set
015 timing

Got 10 series TODAY
peak HR at the end of the last set was ~160
Breath recovery was had in the last second of the last rest period - more cardio to come.

Today's Successful Session
Minute​
swings​
pushup​
0​
10L​
1.5​
10​
3​
10R​
4.5​
10​
6​
10L​
7.5​
10​
9​
10R​
10.5​
10​
12​
10L​
13.5​
10​
15​
10R​
17.5​
10​
18​
10L​
19.5​
10​
21​
10R​
22.5​
10​
24​
10L​
25.5​
10​
27​
10R​
28.5​
10​
Pushups did NOT slow down. Session Completed!
Maybe I should continue to do more Alactic.
5 reps - EMOM - alternating exercises, seems to have worked out swimmingly...
7 reps - EMOM - alternating exercises, may work out as well...
barely made the 10th set of 10 pushups with my hands lifting a bit off the ground.
after this cycle - barbell floor press to work on my upper body strength for a cycle.
but pushups still have room to grow in both size and strength.

Got a bit of a pump in the chest and arms but it worked out today.

pushups feel less heavy - a band deload might be useful but progress has been obtained with 5s.
nowhere to anchor, anyways...
and my weight is up a tick, to 250lbs this morning.
not sure if that's muscle or not.
probably some of the ~5lbs is muscle.
 
Last edited:
Alactic training
Swing 32kg
Pushup
8 reps EMOM(x3)
90-second intervals.
A shock to the system

ALACTIC TRAINING
MINUTE​
SWINGS​
MINUTE​
PUSHUP​
0​
8L​
1.5​
8​
3​
8R​
4.5​
8​
6​
8L​
7.5​
8​
9​
8R​
10.5​
8​
12​
8L​
13.5​
8​
15​
8R​
16.5​
8​
18​
8L​
19.5​
8​
21​
8R​
22.5​
8​
24​
8L​
25.5​
8​
27​
8R​
28.5​
8​
30​
8L​
31.5​
8​
33​
8R​
34.5​
8​
no problem, good breathing, recovered well. slight fatigue in the lower back.

96 Daily power reps (some cardio later, I hope)

Will switch over to a barbell for the next cycle.
looking at ... Deadlift & Floor Press
Reload cycle, 2x/week. 2 lifts. either 2 days/week Both lifts each day, or 4 days/week OLAD.
-OR-
PttP - 10 reps a day, 5 days/week

-OR-

This might be a stupid idea
looking at ... Zercher & Floor Press
Reload cycle, 2x/week. 2 lifts. either 2 days/week Both lifts each day, or 4 days/week OLAD.
-OR-
PttP - 10 reps a day, 5 days/week
Not sure it matters that much one way or the other.

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


aerobic training
walk

~1.25 miles, 18:00.65
~14.5 Minute Mile
~4.17 mph
~130bpm HR, sustained

Good walk. I haven't stepped it out like that in a little while.
Calves felt a mild amount of congestion and burn.

1669152754095-png.19781
 
Last edited:
AM
aerobic training
walk 7.5 Minutes timed Out - and Back.

15 Minutes walking
~130bpm HR, sustained

Good walk. Calves felt a mild amount of congestion and burn.

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

PM
Alactic training
Victor Protocol
32kg 2H swing
pushups

10 reps per set
015 timing

Got 10 series TODAY
peak HR at the end of the last set was ~160
Breath recovery was had in the last second of the last rest period - more cardio to come.

Victor 015
Minute​
swings​
pushup​
0​
10​
1.5​
10​
3​
10​
4.5​
10​
6​
10​
7.5​
10​
9​
10​
10.5​
10​
12​
10​
13.5​
10​
15​
10​
17.5​
10​
18​
10​
19.5​
10​
21​
10​
22.5​
10​
24​
10​
25.5​
10​
27​
10​
28.5​
10​
Pushups did NOT slow down. Session Completed!

Maybe I should continue to do more Alactic.
Going back to 5 reps - EMOM for now.
More explosiveness is good explosiveness.
made the 10th set of 10 pushups with my hands lifting a bit off the ground, but had big fatigue at the end of the session.
pushups still have room to grow for strength.

Got a bit of a pump in the chest and arms but it worked out today.

pushups feel less heavy - a band deload might be useful but progress has been obtained with 5s.
nowhere to anchor, anyways...
and my weight is up a tick, to 250lbs still.
not sure if that's muscle or not.
probably some of the ~5lbs increase is muscle.

-------------------------------
PM
aerobic training
walk 7.5 Minutes timed Out - and Back.

15 Minutes walking
~130bpm HR, sustained

Good walk. Calves felt a mild amount of congestion and burn.
 
Last edited:
Alactic training
Swing 32kg
Pushup
5 reps EMOM
60-second intervals.
A shock to the system

A+A Sets of 5
Minute​
Swings​
Pushup​
0​
5L​
-​
1​
-​
5​
2​
5R​
-​
3​
-​
5​
4​
5L​
-​
5​
-​
5​
6​
5R​
-​
7​
-​
5​
8​
5L​
-​
9​
-​
5​
10​
5R​
-​
11​
-​
5​
12​
5L​
-​
13​
-​
5​
14​
5R​
-​
15​
-​
5​
16​
5L​
-​
17​
-​
5​
18​
5R​
-​
19​
-​
5​
20​
5L​
-​
21​
-​
5​
22​
5R​
-​
23​
-​
5​
24​
5L​
-​
25​
-​
5​
26​
5R​
-​
27​
-​
5​
28​
5L​
-​
29​
-​
5​
30​
5R​
-​
31​
-​
5​
32​
5L​
-​
33​
-​
5​
34​
5R​
-​
35​
-​
5​
36​
5L​
-​
37​
-​
5​
38​
5R​
-​
39​
-​
5​
no problem, good breathing, recovered well. slight fatigue in the lower back.

100 Daily power reps (some cardio later, I hope)
Will switch over to a barbell for the next cycle.
looking at RELOAD or POWER TO THE PEOPLE next.
 
AM
aerobic training
walk 7.5 Minutes timed Out - and Back.

15 Minutes walking
~140bpm HR, sustained

Carried 16kg bell
No pauses or stops.
Just hand switch when the grip felt some burn.
(Auto regulation?)
First two holds were over a minute.
Time decreased to a regular rhythm.
Unmeasured, untimed.
Switch hands at first sign of burn.

Good walk.
Calves felt a mild amount of congestion and burn.
Slight burn in lower back.

------------------------------------
 
PM
Alactic training
Swing 32kg
Pushup
10 reps EMOMx2
120-second intervals.
A shock to the system


Straight 10x10
Min​
Swings​
Min​
Pushup​
0​
10L​
2​
10​
4​
10R​
6​
10​
8​
10L​
10​
10​
12​
10R​
14​
10​
16​
10L​
18​
10​
20​
10R​
22​
10​
24​
10L​
26​
10​
28​
10R​
30​
10​
32​
10L​
34​
10​
36​
10R​
38​
10​
completed all pushup sets with lift in the palms

10x10 attempts prior to achieving Victor 015.
Before, I Slowed down on Set number 8 of pushups​
Before, on the last 2 Pushups sets 9,10 I did not terminate after the reps slowed down​
Back then, I introduced rep pauses between each rep - 10 singles.​
This time I completed all 10 sets confidently - some congestion after.​

More rest seems to have helped with repeats of pushups.
3x attempts before I achieved 10x10, I ran Swings & Pushups with 90s intervals and got 6 sets of pushups before the slowdown.​
2x attempts before I achieved 10x10, I got 8 sets before the slowdown.​
1x attempt before I achieved 10x10, with a rest pause, I got through the last 2 sets.​

Now I've achieved 10x10, and I am solidifying gains.

for strength, There is no such thing as too much rest.
Now that the 10x10 Goal of pushups is becoming achieved
I look forward to wrapping this cycle up in favor of barbell training.

100 Daily power reps (some cardio later, I hope)
I will switch over to a barbell for the next cycle.
looking forward to a test day for floor-press & Deadlift

Progress
 
Last edited:
IRON CARDIO
32KG
CLEAN PRESS SQUAT
20:08.82
24 SETS

I'm reminded by my colleague that it's distracting for me to work out at my desk.
I was interrupted a couple times for discussion, so I had plenty of rest.

Was filling time while IT fixes my computer remotely but didn't want to walk away outside.

It's warm in the office.
A little sweat.
Good breathing.
Mild after sensation of work in the shoulders and thighs.

32kg feels a bit light.
 
AM
Alactic Training

Victor Protocol
32kg 1H swing
pushups

10 reps per set
015 timing

Got 10 series TODAY
peak HR at the end of the last set was ~160
Breath recovery was had well before the end of the last rest period - cardio seems to be helping.

Today's Successful Session
Minute​
swings​
pushup​
0​
10L​
1.5​
10​
3​
10R​
4.5​
10​
6​
10L​
7.5​
10​
9​
10R​
10.5​
10​
12​
10L​
13.5​
10​
15​
10R​
17.5​
10​
18​
10L​
19.5​
10​
21​
10R​
22.5​
10​
24​
10L​
25.5​
10​
27​
10R​
28.5​
10​
Pushups did NOT slow down. Session Completed!

pushups feel less heavy - a band deload might be useful but progress has been obtained with 5s.
nowhere to anchor, anyways...
and my weight is up a tick, to 250lbs this morning.
not sure if that's muscle or not.
probably some of the ~5lbs is muscle.

-----------------------------------
PM
aerobic training

walk

Last
~1.25 miles, 18:00.65
~14.5 Minute Mile
~4.17 mph
~130bpm HR, sustained

TODAY
1.25 miles, 17:59.25
14:23 Mile Pace
4.17 mph
130 bpm HR

Good walk. I haven't stepped it out like that in a little while.
Calves felt a mild amount of congestion and burn.

1669152754095-png.19781
 
Alactic training
Victor Protocol
32kg 2H swing
pushups

10 reps per set
015 timing

peak HR at the end of the last set was ~160
Breath recovery was had in the last second of the last rest period - more cardio to come.

Victor 015
Minute​
swings​
pushup​
0​
10​
1.5​
10​
3​
10​
4.5​
10​
6​
10​
7.5​
10​
9​
10​
10.5​
10​
12​
10​
13.5​
10​
15​
10​
17.5​
10​
18​
10​
19.5​
10​
21​
10​
22.5​
10​
24​
10​
25.5​
10​
27​
10​
28.5​
10​
Pushups did NOT slow down. Session Completed!
I don't feel like I can "sprint" 1H swings like I can either of the two options above, and rate of resource depletion matters.
Just to make the point to myself - I ran 015 today at 32kg with 2 hand swings.
I have mostly been doing 1 hand lately.
2 hand swing sets finished up at 15s/set versus 1 hand swings at 18s/set enjoying the float.

System Taxation is up​
breath recovery is later​
The grip is more challenged​
Glutes and Quads are fatigued​

made it through Set 8/10 with explosive sets.
Switched back to letting the bell float for 9&10.
very intense. very cool.

I'd submit that I suspect that it's not better than the other comparison.
Kind of like - when I thought I might be above doing sets of 5 in 044.
as a session of 5 x 5/4 taught me.
you do not graduate from sets of 5 to sets of 10.

as your power grows the sets of 5 get harder.

1 hand swings and 2 hand swings are both challenging.
but yeah - that sprint thing works great with 2 hand swings.

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

PM
aerobic training

walk
texted back to a friend.
slowed me way down for a while.

WALK
Dist​
TIME​
Pace​
Spd.​
HR​
1.25​
19:54.46​
15:55​
3.77​
130​
1.25​
17:59.25​
14:23​
4.17​
130​
1.25​
18:00.65​
14:24​
4.17​
130​
top row is today, rows below are history

Good walk. I took it kind of easy on the phone early on.
tried to make it up after that.
Calves felt a medium amount of congestion and burn.

1669152754095-png.19781
 
Last edited:
IRON CARDIO
DATE​
BELL​
TIME​
SETS​
VER.​
NOTES​
20230213​
32KG​
20 MIN.​
32 SETS​
CPS​
good challenge, very doable. good volume.​
20230208​
32KG​
20 MIN.​
24 SETS​
CPS​
too easy, need to try again​
Slight fatigue in lower back good easy breathing
Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s


Got another 20-minute session today.
Good feelings all around.

32kg, 32 sets in 20 minutes without interruptions.

Good loading
Deeper Breathing
Note to self: rest more in the beginning.
The first 10-set split was at 5 minutes.
10 set splits after that started stretching out big time after that.

I am experiencing - what I would describe as tingles (in my legs and feet) - which I would describe as resembling sensations I would associate with running for an extended distance(which I have not done for years).

If I switch to this mode of training I'm going to want to include the 40kg push press for heavier days.
But for now, varying the session length with the 32kg bell will get me around for a while.

Maybe include 24+32 doubles, and 24 for speed days with swing/snatch added in.

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

PM

Kettlebell Mile - 1.2 mi. - 16kg - 19:05 (current)
Kettlebell Mile - 1.2 mi. - 24kg - 31:45 (Last)
Kettlebell Mile - 1.2 mi. - 24kg - 34:15 (Last)
Kettlebell Mile - 1.2 mi. - 24kg - 33:10 (Last)

1669152754095.png


ORGANIZATION

alternate Left and right-hand Suitcase carry as long as possible. made it several minutes in initial sprint walk before first rest.
Then LH Suitcase, RH Suitcase, LH Rack, RH Rack, repeat.
No rest, stop, or pause in walking.

RECOVERY
Didn't need to stop and rest this time.
My heart rate was >140 for most of the session.
Some mild burn and congestion for the shoulders and forearm.
with rest and alternation of holds, stress seemed to dissipate enough to keep going.

SEGMENT TIMING
Ultimately I lost track of time and the number of segments I did per series of positions.
But, in viewing the clock I had an idea of how long each sprint was taking.
I did my best to alternate through the 4 positions seeking useful amounts of recovery from each hold before returning to it.
I used some step counting to monitor my effort it varied from 20 steps per hold to 40 steps.
I seem to have observed some benefit in performance time by extending each performance between rests.
but watching the stopwatch I noticed my grip endurance has nominally improved, by some.

Portion​
LH/RH Suitcase/Rack (Alternating)​
Starting off​
Several Minutes LH/RH Suitcase(SC), then alternating LH/RH Suitcase, LH/RH rack (R)​
Back side​
continued alternating LH SC, RH SC, LH R, RH R.​
Home stretch​
continued alternating LH SC, RH SC, LH R RH R​
Did not use a counting practice to gauge my amount of effort. Position switch at the onset of noticeable burn

Lots of good breathing and extra sweat on a fairly cold day.
no jacket in the breeze, and felt too warm and sweaty.
Relatively steady heart rate ~140

will try and compare box stepping next aerobic session.
this was way a good challenge.
 
Last edited:
AM

Kettlebell Mile - 1.75 mi. - 16kg - 30:00 (current)
Kettlebell Mile - 1.2 mi. - 16kg - 19:05 (Last)

Kettlebell Mile - 1.2 mi. - 24kg - 31:45 (Last)
Kettlebell Mile - 1.2 mi. - 24kg - 34:15 (Last)
Kettlebell Mile - 1.2 mi. - 24kg - 33:10 (Last)

1669152754095.png


ORGANIZATION

alternates Left and right-hand Suitcase only. No rest.
No rest, stop, or pause in walking.
counted in 4-count steps after the initial hold as long as possible till burning.
alternated hands every 4 counts after initial long holds.

1L,R,L,R
2L,R,L,R
3L,R,L,R
...
10L, R, L, R
(Switch hands. )

RECOVERY
Didn't need to stop and rest this time.
My heart rate was >140 for most of the session.
no burn, lots of congestion for the forearm.
switching more frequently today, stress seemed to dissipate enough to keep going.
Could pass the talk test throughout.

SEGMENT TIMING
Ultimately I lost track of time and the number of segments I did per series of positions.
But, in viewing the clock I had an idea of how long each sprint was taking.
I did my best to alternate hands seeking useful amounts of recovery from each hold before returning to it.
I used some step counting to monitor my effort it held steady at 10 steps per hold.
I seem to have observed some benefits in performance time by switching more frequently.

Portion​
LH/RH Suitcase/Rack (Alternating)​
Starting off​
alternating LH/RH Suitcase(SC)​
Back side​
continued alternating LH SC, RH SC​
Home stretch​
continued alternating LH SC, RH SC​
Used a 4-count step to gauge my amount of effort. switched hands every 10 counts.


Lots of good breathing and extra sweat on a warm day.
no jacket in the breeze, and felt too warm.
Relatively steady heart rate ~140
lots of congestion and fatigue in the grip.
Kept walking to extend the duration to 30 minutes.
Turned around at the second corner and went back past the front door.
Turned around one last time and called it.

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

PM

Modified hard-style situps with bands.
5/2

RPE 8.
Very difficult.
 
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IRON CARDIO
DATE​
BELL​
TIME​
SETS​
VER.​
NOTES​
20230215​
32KG​
40 MIN.​
50​
CPS​
good challenge, good pace.​
20230213​
32KG​
20 MIN.​
32​
CPS​
good challenge, very doable. good volume.​
20230208​
32KG​
20 MIN.​
24​
CPS​
too easy, need to try again​
Slight fatigue in lower back good easy breathing
Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s


Got a 40-minute session today.
Good feelings all around.
32kg, 50 sets in 40 minutes.
10 rep splits 7, 17, 25, 32, 40
Makes me rethink my idea of purposefully slowing down the early sets. not an increase in density, at all.

Good loading, Deeper Breathing

Note to self: don't rest more in the beginning.
The first 10-set split was at 7 minutes.
10 set splits settled into 8 min intervals.

I am experiencing - what I would describe as tingles (in my legs and feet) - which I would describe as resembling sensations I would associate with running for an extended distance(which I have not done for years).
 
AM

Walk
Slow Easy pace
16:55.07

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

PM

Kettlebell Mile - 1.2 mi. - 16kg - 19:39 (Current)
Kettlebell Mile - 1.75 mi. - 16kg - 30:00 (Last)
Kettlebell Mile - 1.2 mi. - 16kg - 19:05 (Last)
Kettlebell Mile - 1.2 mi. - 24kg - 31:45 (Last)
Kettlebell Mile - 1.2 mi. - 24kg - 34:15 (Last)
Kettlebell Mile - 1.2 mi. - 24kg - 33:10 (Last)


1669152754095.png



ORGANIZATION


Alternate Left and Right-hand Suitcase only. No rest.
No rest, stop, or pause in walking.
counted in 4-count steps after the initial hold as long as possible till burning.
alternated hands every 4 counts after initial long holds.

1L,R,L,R
2L,R,L,R
3L,R,L,R
...
10L, R, L, R
(Switch hands. )

RECOVERY
My heart rate was >140 for most of the session.
no burn, lots of congestion for the forearm.
Could pass the talk test throughout.

SEGMENT TIMING
I did my best to alternate hands seeking useful amounts of recovery from each hold before returning to it.
I used some step counting to monitor my effort it held steady at 10 steps per hold.

PortionLH/RH Suitcase/Rack (Alternating)
Starting offalternating LH/RH Suitcase(SC)
Back sidecontinued alternating LH SC, RH SC
Home stretchcontinued alternating LH SC, RH SC
Used a 4-count step to gauge my amount of effort. switched hands every 10 counts.

Lots of good breathing and extra sweat on a warm day.
no jacket in the breeze, and felt too warm.
Relatively steady heart rate ~140
lots of congestion and fatigue in the grip.
 
Last edited:
IRON CARDIO
DATE​
BELL​
TIME​
SETS​
VER.​
NOTES​
20230217​
32KG​
40 MIN.​
54​
CPS​
a big challenge, ambitious pace, big breathing, lots of sweat​
20230215​
32KG​
40 MIN.​
50​
CPS​
good challenge, and a good pace.​
20230213​
32KG​
20 MIN.​
32​
CPS​
good challenge, very doable. good volume.​
20230208​
32KG​
20 MIN.​
24​
CPS​
too easy, need to try again​
Slight fatigue in lower back good easy breathing
Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s


Got a 40-minute session today.
Good feelings all around.
32kg, 54 sets in 40 minutes.
10 rep splits 5, 11, 18, 26, 37 (Current)
10 rep splits 7, 17, 25, 32, 40 (last)

Makes me rethink my idea of purposefully slowing down the early sets. not an increase in density, at all.
My second hypothesis worked out well "Operation: go with the flow" seems to have panned out.
now that I've proven my own manliness to myself, we'll see how this goes, in the future.
For strength, there is no such thing as too much rest. Conditioning tho...

Good loading, Deeper Breathing, and LOTS of sweat.

Note to self: didn't rest more in the beginning.
The first 10-set split was at 5 minutes.
10 set splits didn't settle into a rhythm.
Maybe take up that suggestion to take a day as timed intervals: 00:45 / set.


I am, yet again, experiencing what I would describe as tingles (in my legs and feet)
which I would describe as resembling sensations I would associate with running for an extended distance
which I have not done for years.
 
Last edited:
IRON CARDIO
DATE​
BELL​
TIME​
SETS​
VER.​
NOTES​
20230221​
32KG​
30 MIN.​
54​
CPS​
felt easy after the weekend. passed the talk test throughout.​
20230217​
32KG​
40 MIN.​
54​
CPS​
a big challenge, ambitious pace, big breathing, lots of sweat​
20230215​
32KG​
40 MIN.​
50​
CPS​
good challenge, and a good pace.​
20230213​
32KG​
20 MIN.​
32​
CPS​
good challenge, very doable. good volume.​
20230208​
32KG​
20 MIN.​
24​
CPS​
too easy, need to try again​
Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.
Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s


Got a 30-minute session today.
Good feelings all around.
32kg, 54 sets in 30 minutes.
10 rep splits 4, 9, 15, 21, 27 (Current) 10 rep splits 5, 11, 18, 26, 37 (Last) 10 rep splits 7, 17, 25, 32, 40 (past)

Got an increase in density, today.
Makes me rethink my idea of purposefully slowing down the early sets.
My second hypothesis worked out well "Operation: go with the flow" still seems to have panned out.
now that I've proven my own manliness to myself, we'll see how this goes, in the future.
For strength, there is no such thing as too much rest. That conditioning tho...

Got around to cutting down some trees and moving them around in the yard.
Will be stacking more firewood soon.
the current plan is MWF 30, 20, and 40-minute sessions. (just made that up)
From my perceptions of my upper and lower body feel, the first modification will probably be Press Focused, added in at some point.

Note to self:
didn't rest more in the beginning.
The first 10-set split was at 4 minutes.
10 set splits settled into a rhythm(6 minutes).
Maybe not take up that suggestion to take a day as timed intervals: 00:45 / set.

STILL - I am, yet again, experiencing what I would describe as tingles (in my legs and feet)
which I would describe as resembling sensations I would associate with running for an extended distance
which I have not done for years.
 
Last edited:
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