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My smithing experience

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From Friday, July 2nd till yesterday Tuesday, July 5th I was at a Wing Chun summer camp. 5 days of 5 hours practice each and then couple of short hikes (7 to 10 km). Now I will take some time to recover, as it was very demanding and I have some bruises to heal.. My plan till the end of this week is to take it easy, do some stretching, mobility and foam rolling. I will likely not post an update until next Monday.
 
Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep
- 3 sets:
- Goblet squats - 5 reps, 24 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg
Get-ups
- 10 sets, 1 rep,24 kg

Breathing:
BOLT
- 16s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting
~ 16 hours
Only water for drinking
 
Tuesday, July 13th and Wednesday, July 14th

Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Breathing:
BOLT
- 15s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting
~ 16 hours
Only water for drinking

On Tuesday I had lot of work, had some urgent stuff to catch up after holiday. And today I was volunteering at a local ZOO in Ostrava, to in order to help with whatever tasks they had at hand. So both days went without more than morning recharge. But no regrets. :)
 
Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep
- 3 sets:
- Goblet squats - 5 reps, 24 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg
Get-ups
- 10 sets, 1 rep,24 kg

Body maintenace:
Posterior chain stretch
Anterior chain stretch
Brettzel

Breathing:
BOLT
- 18s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting
~ 16 hours
Only water for drinking
 
Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep
- 3 sets:
- Goblet squats - 5 reps, 24 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg
Get-ups
- 10 sets, 1 rep,24 kg

Body maintenace:
Posterior chain stretch
Anterior chain stretch
Brettzel

Breathing:
BOLT
- 16s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting
~ 16 hours
Only water for drinking
 
Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep
- 3 sets:
- Goblet squats - 5 reps, 24 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg, one set (per arm) with 32 kg
Get-ups
- 10 sets, 1 rep, 24 kg, one set (per arm) with 32 kg

So these last couple of days I was thrown off schedule really hard, again. Summer is kind of difficult to maintain my habits with everything going on. Anyway, today I managed to squeeze in S&S and I started with 32kg bell. It feels awesome, tremendously heavier than 24kg, but just right amount of challenge. It did expose some weak links in both my swings and getups that I will work on for now. Also my it is the level of load where my grip starts to fail during one arm swing. I am considering some supplementary GTG gripper training throughout the day. CoC#1 gripper paired with extensor bands should be fine.
 
Yesterday, July 29th:
Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep
- 3 sets:
- Goblet squats - 5 reps, 24 kg, one set with 32 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg, one set (per arm) with 32 kg
Get-ups
- 10 sets, 1 rep, 24 kg, one set (per arm) with 32 kg
 
Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 62 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep
- 3 sets:
- Goblet squats - 5 reps, 24 kg, one set with 32 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg, one set (per arm) with 32 kg
Get-ups
- 10 sets, 1 rep, 24 kg, one set (per arm) with 32 kg

Body maintenace:
Rehab exercies: Trigger point therapy in pecs, lats, bicep and forearms
Posterior chain stretch
Anterior chain stretch
Brettzel
Whole body percussion massage gun treatment

Breathing:
BOLT
- 16s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting
~ 16 hours
Only water for drinking
 
Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep
- 3 sets:
- Goblet squats - 5 reps, 24 kg, one set with 32 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg, one set (per arm) with 32 kg
Get-ups
- 10 sets, 1 rep, 24 kg, one set (per arm) with 32 kg

Body maintenace:
Rehab exercies: Trigger point therapy in pecs, lats, bicep and forearms
Posterior chain stretch
Anterior chain stretch
Brettzel
Whole body percussion massage gun treatment

Breathing:
BOLT
- 16s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting
~ 16 hours
Only water for drinking

Last tuesday's training left me with severely sore quads for a couple of days, no idea why. Anyway I took a break and focused on my rehab exercises pretty much until today.
 
Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep
- 3 sets:
- Goblet squats - 5 reps, 24 kg, one set with 32 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg, one set (per arm) with 32 kg
Get-ups
- 10 sets, 1 rep, 24 kg, one set (per arm) with 32 kg

Body maintenace:
Rehab exercies: Trigger point therapy in pecs, lats, bicep and forearms
Posterior chain stretch
Anterior chain stretch
Brettzel
Whole body percussion massage gun treatment

Breathing:
BOLT
- 16s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting
~ 16 hours
Only water for drinking

The one-arm swings with 32kg are starting to feel pretty solid, grip is definitely getting stronger. Left hand is lacking a little compared to the right, but that will eventually balance out. During get-ups with 32kg I tend to feel pain in my left elbow. That is likely caused by increased load and some muscle pulling too hard. Gonna discuss with my physio.
 
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