17.07.2017
So... haven't been posting for the last 3+ months, mainly due to deep desire to cut down on screen time after going back to deskbound day job , I've also been at the beach more or less daily playing beach volleyball... no computers at the beach
. I kept training and I missed this community so I am back, even if not on a daily-update schedule.
What I've up to since my last update (6.4)?
Strength training
Every morning started with some OS resets and most days some loaded carries
Bent & Sinister:
About an additional month
Justa's daily singles - Bent press
Added a single to Justa's original program for even rep days (4 to 16) and done half the reps each side like
@Iron Tamer's Justafied Bentpressing in the every-other-day program.
week 1 @ 24kg, week 2 @ 28kg, week 3 @ 32kg (stopped after 10 rep day 4 and), week 3.5 @28kg (started at from 10 rep day 4), week 4 @ 32kg
Did 40 - 80 1 arms wings @24kg almost daily, from time to time collected 4-5 min of leopard crawling at the beach instead
Justa's daily singles - 2 Hands Anyhow
same format as last cycles bent press
week 1 @24kg + 16kg , week 2 @28kg + 16kg , week 3 @ 32kg + 16kg
(BtP KB + curl & press KB)
It took almost 4 calendar weeks since I took some days off when felt a need. Did 40 - 80 swings a day on week 1 and 2. None on week 3 - the total body &
CNS load was enough from the 2HA.
Justa's daily singles - Hands & thighs lift (1/4 deadlift)
Tested sorta-max @ 165kg, as Justa's original daily singles (3 - 15 singles a day)
week 1 @ 114kg , week 2 @ 118kg , week 3 @ 122kg , week 4 @ 126kg
Lifted mostly early in the morning, prep work was some OS resets, Cook drill (W->R->S loaded carry) @16kg x 1 + 1 (~4-5 min), some days @20kg (more than some the last week), sometimes also goblet squat@20kg
Spices (afternoon):
w1 - BU half TGU and armbar @16kg, some full BU TGU @16kg (CNS!!!), never more than total of 6 singles of all lifts together.
w2 - BU TGU @16kg, TGU@24kg - mostly 4 - 6 singles, once 8.
w3+4 - DB bent press - 4 daily singles - 22kg to 29.5kg, increasing weight every 3 days
spices prep was some OS resets and either bent armbar, BU armbar, BU 1/2 TGU or BU TGU @16kg, sometime no KB work on prep
Today
No lifting. First (lifting) rest day in at least 30 days.
Beach Volleyball
Been playing almost daily, most days med-low intensity, some med-high. Just as in skill-strength training, moderation and consistency pays dividends. My level of skill have not suffered from doing mostly med-low level work. Strength and energy wise I feel great. The alignment-centered training (BtP and 2HA, 1/4DL) are awesome for me (the fact that Justa instruct to work on speed on the 1/4DL probably didn't hurt).
What's next?
Well, no lifting today, maybe tomorrow as well
Next will go back to swinging the 24kg in the morning for 2-4 weeks, will probably keep bent pressing 4-6 singles in the afternoon. I hope to update the log once or twice a week.