Path to Power
- Thread starter Im out
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Im out
Level 5 Valued Member
Yesterday offday, but Today:
-Goblet 3 x 5 /16kg
-OASW 14 x 7 /20kg ( 105 - 155 bpm )
-TGU 20-20-24-24-24
Tomorrow Week 11
* I just read through my non-digital log and noticed I haven't spend real time on doing 20 sets of 5 reps with this weight. Although 7 reps per set is do-able I had to lower my starting heart rate plus its really hard on my grip and after about 10 sets my hands get really sweaty and the bell starts slipping.
Conclusion: I should take a step back, and do 5 reps per set for a while to improve grip strength and stay in the 110-158 bpm range
-Goblet 3 x 5 /16kg
-OASW 14 x 7 /20kg ( 105 - 155 bpm )
-TGU 20-20-24-24-24
Tomorrow Week 11
* I just read through my non-digital log and noticed I haven't spend real time on doing 20 sets of 5 reps with this weight. Although 7 reps per set is do-able I had to lower my starting heart rate plus its really hard on my grip and after about 10 sets my hands get really sweaty and the bell starts slipping.
Conclusion: I should take a step back, and do 5 reps per set for a while to improve grip strength and stay in the 110-158 bpm range
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Im out
Level 5 Valued Member
- Goblet Squat: 3 x 3 / 16 kg
- Halo: 3 x 3 / 16 kg
-Single-Arm Swing: 20 x 5 / 20 kg (110-145 bpm / 28 minutes)
- Turkish Get-Up: 24-24-24-24-24
* For swings I should stay with 5 reps for now, but increase the starting heart rate to 115 perhaps 120 bpm. I can feel the ligaments in my hands, perhaps this sounds stupid ?? I'd say its a sign they need time to adjust.
** For 5 sets of get-ups the 24 kg bell is too heavy, but the 20 kg is getting too light. Since 3 sets with 24 kg felt good I'd stay with 20-24-24-24-20 for a few sessions. Actually its mainly my Strong side protesting after 3 sets, my very strong side can handle it.
- Halo: 3 x 3 / 16 kg
-Single-Arm Swing: 20 x 5 / 20 kg (110-145 bpm / 28 minutes)
- Turkish Get-Up: 24-24-24-24-24
* For swings I should stay with 5 reps for now, but increase the starting heart rate to 115 perhaps 120 bpm. I can feel the ligaments in my hands, perhaps this sounds stupid ?? I'd say its a sign they need time to adjust.
** For 5 sets of get-ups the 24 kg bell is too heavy, but the 20 kg is getting too light. Since 3 sets with 24 kg felt good I'd stay with 20-24-24-24-20 for a few sessions. Actually its mainly my Strong side protesting after 3 sets, my very strong side can handle it.
Im out
Level 5 Valued Member
- Goblet Squat: 3 x 3 / 16 kg
- Halo: 3 x 3 / 16 kg
-Single-Arm Swing: 12 x 5 / 20 kg (115-145 bpm ) *Terminated after 12 sets
- Turkish Get-Up: 20-24-24-24-20
* The palm of my hands is slightly burned at work last night. After 12 sets I nearly dropped the bell, so terminated my workout.
- Halo: 3 x 3 / 16 kg
-Single-Arm Swing: 12 x 5 / 20 kg (115-145 bpm ) *Terminated after 12 sets
- Turkish Get-Up: 20-24-24-24-20
* The palm of my hands is slightly burned at work last night. After 12 sets I nearly dropped the bell, so terminated my workout.
Im out
Level 5 Valued Member
Today reduced volume (4th nightshift )
-GS 2 x 4 /16kg
-Halo 1x5 /16kg
-OASW 10 x 5 /20
-Arm Bar 1 x 1/20
-TGU 3 x 1 /24
** Arm Bars prior to TGU, after swings, as I feel this is a great 'warm up' for TGU's
*** The whole workout took me 30 minutes including a cold shower, HR range 115-145 bpm.
**** I've had 3 nightshifts so far, 2 to go. Entering S&S pre-fatiqued can't be good. Cutting the volume in half felt good. I didn't feel like having full focus, but overall I did well on form. Anti-rotation gets better during swings, and I'm fixing flaws in getting down during TGU's.
Final Thought: I hate having to cut down volume because of work, but I feel good doing at least something today.
-GS 2 x 4 /16kg
-Halo 1x5 /16kg
-OASW 10 x 5 /20
-Arm Bar 1 x 1/20
-TGU 3 x 1 /24
** Arm Bars prior to TGU, after swings, as I feel this is a great 'warm up' for TGU's
*** The whole workout took me 30 minutes including a cold shower, HR range 115-145 bpm.
**** I've had 3 nightshifts so far, 2 to go. Entering S&S pre-fatiqued can't be good. Cutting the volume in half felt good. I didn't feel like having full focus, but overall I did well on form. Anti-rotation gets better during swings, and I'm fixing flaws in getting down during TGU's.
Final Thought: I hate having to cut down volume because of work, but I feel good doing at least something today.
Im out
Level 5 Valued Member
-GS 2x5/16kg, Halo 2x5/16kg, AB 2x1/16kg
-2hSW 24-32-24-24-24
-TGU 5x1/24kg
Edit: Afternoon, after work
-ArmBar: 2x16kg
-Bent Press: 2x20 kg + 2x24 kg + 1x28 kg each side
* I will probably regret this tomorrow, was kind of tired. Feeling my lats already.
-2hSW 24-32-24-24-24
-TGU 5x1/24kg
Edit: Afternoon, after work
-ArmBar: 2x16kg
-Bent Press: 2x20 kg + 2x24 kg + 1x28 kg each side
* I will probably regret this tomorrow, was kind of tired. Feeling my lats already.
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Im out
Level 5 Valued Member
-GS 2x5/16 + Halo 2x5/16
-1hSW 4x10/20 + 2x7/20
-2hSW 2x10/24 + 2x10/28
-TGU 5x1/24
* Grip needs a break. TGU weight is getting easy, but form isn't perfect yet.
Edit: Afternoon, after work
-ArmBar: 2x16kg
-Bent Press: 2x20 kg + 2x24 kg + 2x28 kg each side
-1hSW 4x10/20 + 2x7/20
-2hSW 2x10/24 + 2x10/28
-TGU 5x1/24
* Grip needs a break. TGU weight is getting easy, but form isn't perfect yet.
Edit: Afternoon, after work
-ArmBar: 2x16kg
-Bent Press: 2x20 kg + 2x24 kg + 2x28 kg each side
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Im out
Level 5 Valued Member
-GS: 3 x 5 / 16 kg
-1hSW: 10 x 9 / 20 kg
-TGU 24-28-28-24-24
* Found a little trick for 1 arm swing. The non-swinging hand can be kept on the wrist/forearm of the swinging arm, but palm open, no tension in the non-swinging hand. This way it is easier to mimic good form of the 2hand swing, but without real assistance of the non-swinging hand. If you were to squeeze your wrist, it would be a cheat. I discovered this at the end of my routine, so next session I will see if I can get 10 x 10 using this trick..
** a second observation about getting sweaty palms, which result in the bell slipping. This must be because of contracting your muscles '' too hard'' during the movement. Muscles are very inefficient engines, and relatively produce lots of heat. This can cause you to sweat ! (obviously) I would get sweaty palms with sets of 7/8, but currently this happens after 9/10 reps. Of course chalk is an option. I can one-arm swing 24 kg when using chalk, however I would require 2 offdays for my hands after that. Which is why I don't use chalk
In conclusion: When bells start slipping, don't use chalk, use fewer reps and slowly build up.
*** 28 kg in TGU went surprisingly well, but require a serious amount of attention !
Afternoon:
-AB 1x20kg
-BtP 2x28kg + 1x32kg + 1x24kg
-Walk 45 minutes
** I ordered a straight bar for Bent Pressing. Only 1.60M long since I don't have much room for real bars. It can load up to 200 kg. That's nearly over 3x my bodyweight, should be plenty for Deadlifts too ( who knows) . A bodyweight bent press will take alot of practice anyway, so I should be set for a while. Already have up to 80 kg plates.
-1hSW: 10 x 9 / 20 kg
-TGU 24-28-28-24-24
* Found a little trick for 1 arm swing. The non-swinging hand can be kept on the wrist/forearm of the swinging arm, but palm open, no tension in the non-swinging hand. This way it is easier to mimic good form of the 2hand swing, but without real assistance of the non-swinging hand. If you were to squeeze your wrist, it would be a cheat. I discovered this at the end of my routine, so next session I will see if I can get 10 x 10 using this trick..
** a second observation about getting sweaty palms, which result in the bell slipping. This must be because of contracting your muscles '' too hard'' during the movement. Muscles are very inefficient engines, and relatively produce lots of heat. This can cause you to sweat ! (obviously) I would get sweaty palms with sets of 7/8, but currently this happens after 9/10 reps. Of course chalk is an option. I can one-arm swing 24 kg when using chalk, however I would require 2 offdays for my hands after that. Which is why I don't use chalk
In conclusion: When bells start slipping, don't use chalk, use fewer reps and slowly build up.
*** 28 kg in TGU went surprisingly well, but require a serious amount of attention !
Afternoon:
-AB 1x20kg
-BtP 2x28kg + 1x32kg + 1x24kg
-Walk 45 minutes
** I ordered a straight bar for Bent Pressing. Only 1.60M long since I don't have much room for real bars. It can load up to 200 kg. That's nearly over 3x my bodyweight, should be plenty for Deadlifts too ( who knows) . A bodyweight bent press will take alot of practice anyway, so I should be set for a while. Already have up to 80 kg plates.
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Im out
Level 5 Valued Member
-GS: 3 x 5 / 16 kg
-1hSW: 10 x 10 / 20 kg
-TGU: 24-28-28-28-24
-BtP: 1 x 20 -- 1 x 24 -- 2 x 28 -- 2 x 32
-Walk 45 minutes
-BtP: raw 5 x 28 kg
-C&P 24 kg x 4 each side *PR
** I am bored out of my mind today. Did S&S early in the morning, some bent presses and 45 min walk right after lunch. And 15:30 some more bent presses and clean & press test. Just for fun. I Feel Great.
-1hSW: 10 x 10 / 20 kg
-TGU: 24-28-28-28-24
-BtP: 1 x 20 -- 1 x 24 -- 2 x 28 -- 2 x 32
-Walk 45 minutes
-BtP: raw 5 x 28 kg
-C&P 24 kg x 4 each side *PR
** I am bored out of my mind today. Did S&S early in the morning, some bent presses and 45 min walk right after lunch. And 15:30 some more bent presses and clean & press test. Just for fun. I Feel Great.
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Im out
Level 5 Valued Member
Offday - I have to force myself not to lift today. Love to do a little everyday, but my focus should be on the 1hSW. It is slacking badly versus the Get Up, and my Bent Presses are getting stronger too. I'm still waiting for my straight barbell. I know S&S advocates doing shadow swings, and deloads, but my experience taught me an offday makes me come back stronger.
Interesting to note is I haven't practiced breathing sessions for over 2 weeks now and I have no clue what my current CP is. However I sleep very little, about 4 hours a night, sometimes 5/6, but no matter how much I sleep consistently I always get up well-rested.
Note: implement justa singles (chapter 6) for BtP
Interesting to note is I haven't practiced breathing sessions for over 2 weeks now and I have no clue what my current CP is. However I sleep very little, about 4 hours a night, sometimes 5/6, but no matter how much I sleep consistently I always get up well-rested.
Note: implement justa singles (chapter 6) for BtP
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Im out
Level 5 Valued Member
-GS 2 x 5 / 16 kg
-H2H 24 x 100 : 60T +20R + 20L ( 10 x 2T-2R-2T-2L-2T )
-TGU 24-28-28-24-24
* I'm in kcal defcit.. energy level cut short. Lost a little bellyfat over the past 15 days, but I'm not sure if its worth it for now. I will treat S&S as a strength protocol from now on. See if I can use H2h swings to up to 32kg with sets like above and 2T-3R-2T-3L. Also to avoid screwing up form in 1hsw and hurting my back. Or my back hurt yesterday because I have to manhandle a 5ft crowbar to pound 10kg cabbages *sillyface*
** Looking to make a short routine from Super Joints to implement.
-BtP (BB) 18.6 kg x 5 singles ea
*** With barbell is much different than kettlebell. It's like I have to re-learn the bent press. Starting out very light, purposefully. Found a decent way to grip ( i think ) Racking feels very weird, but balance isn't that bad. I will try to do 5 singles each arm each day for a week or two, then use method #1 from Justa's Singles, from his book. It involves doing 63 x singles every 7 days, per side, 126 x sum of both sides, every 7 days. And add 1kg, maybe 2kg each week. I can't use my max in kettlebells to find the 70% sweetspot, as the barbell bent press is harder.
**Super Joints **
I picked some exercises from the book, and will practice most of them later today at work. Already am familiar with most of them in fact, so from some of them I know they feel really great. The challenging part is to reduce this list and make it a 5 minute morning routine, that is both enjoyable, and powerful.
-H2H 24 x 100 : 60T +20R + 20L ( 10 x 2T-2R-2T-2L-2T )
-TGU 24-28-28-24-24
* I'm in kcal defcit.. energy level cut short. Lost a little bellyfat over the past 15 days, but I'm not sure if its worth it for now. I will treat S&S as a strength protocol from now on. See if I can use H2h swings to up to 32kg with sets like above and 2T-3R-2T-3L. Also to avoid screwing up form in 1hsw and hurting my back. Or my back hurt yesterday because I have to manhandle a 5ft crowbar to pound 10kg cabbages *sillyface*
** Looking to make a short routine from Super Joints to implement.
-BtP (BB) 18.6 kg x 5 singles ea
*** With barbell is much different than kettlebell. It's like I have to re-learn the bent press. Starting out very light, purposefully. Found a decent way to grip ( i think ) Racking feels very weird, but balance isn't that bad. I will try to do 5 singles each arm each day for a week or two, then use method #1 from Justa's Singles, from his book. It involves doing 63 x singles every 7 days, per side, 126 x sum of both sides, every 7 days. And add 1kg, maybe 2kg each week. I can't use my max in kettlebells to find the 70% sweetspot, as the barbell bent press is harder.
**Super Joints **
I picked some exercises from the book, and will practice most of them later today at work. Already am familiar with most of them in fact, so from some of them I know they feel really great. The challenging part is to reduce this list and make it a 5 minute morning routine, that is both enjoyable, and powerful.
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Im out
Level 5 Valued Member
Super Joints
-Three plane neck (1)
-Fist (3)
-The Cossack (14)
-Twist hold (different source)
-Windmill (18)
-Bridge (20)
- Ghost pulling knife (22)
-Shoulder dislocation (23)
-Shoulder blade spreading (24)
* 30 reps for each (age 27). 3 repeats for static holds.
** 10 reps each = 10 minutes, 14, 20 & 24 maybe expendable
-Three plane neck (1)
-Fist (3)
-The Cossack (14)
-Twist hold (different source)
-Windmill (18)
-Bridge (20)
- Ghost pulling knife (22)
-Shoulder dislocation (23)
-Shoulder blade spreading (24)
* 30 reps for each (age 27). 3 repeats for static holds.
** 10 reps each = 10 minutes, 14, 20 & 24 maybe expendable
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