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10.10.2018
Morning prep
PHK
  • Both hands lift the sky
  • Stance training - 15 breaths
OS resets
OH wall squats x 5
OH hack squats @rice bag x 5
Suitcase carry @32kg x 20m + 20m

Afternoon
Movement prep
Both hands lift the sky
Some club swings

Bounce program - Gada
Gada - 2.5 kg, handle chocked at ~80-100 cm

360s x (4 x (30 sec : 30 sec)) - start-stop:non-stop, 4 minutes total with no rest

Balance program - Modified Mcllroy for bent press - week 2
Additional prep
BB armbar @12kg x 3 + 3

Practice
Bent press @28kg x 4 x 2 - two doubles each side

Notes
  • Gada: Keeps improving. The start-stop portion has short stops and almost non-stop. Choke on the handle getting longer. I gonna need to make a proper gada soon. The broomstick small diameter is kind of rough on the hands.
  • Bent press: Good groove on the doubles.
 
11.10.2018
Morning prep
PHK
  • Both hands lift the sky
  • Stance training - 12 breaths - new cycle
OS resets
  • Segmental rolling
  • Monkey rocking
  • Monkey crawl
OH hack squats @rice bag x 5

Noon - bouldering
~2 hrs. Mostly freestyle traverses tying together ~V2. Some minor V4, V5 work.

Evening
Bounce

Gada - 2.5 kg, handle chocked at ~80-100 cm

Just swang sorta-freestyle
  • 360 - L over R - left + right, R over L - right + left
  • 10-2 - LoR, RoL
  • 10-2 with hand switch - LoR, RoL
  • 10-2 single handed - continues, R , L
  • 360 single hand
  • 10-2 single hand
All non-stop. Didn't time, but according to the music at least 5 minutes, but I kinda lost track of time and sound. Good practice. The single hand work was with shorter choke.

Balance
Prep
BB armbar @12kg x 3 + 3
Some club swings

Practice
Bent press @28kg x 6 x 2

Notes
  • Both hand lift the sky: I really lost track of anything this session... The PHK section took about 20 minutes (I only know because I saw the time when I turned the music of before I started). Since the stance training is "counted" and I assume was around 1:30 min than the part of both-hands-... was about 15 minutes (all 1-8 steps). I don't know how long it usually takes me, and I don't really care, but I mention because today was the first time I deeply felt myself diving in and disassociating from the outside world. I finished the PHK section really really quiet. Not just relaxed, loose, ready and energized like I usually do after practicing. All that plus very quiet. I think it indicates that I begin to figure out how to practice internal.
  • Gada: Seeing daily improvements. I don't need any sort of prep for it at the moment. Getting somewhat internal as well. I went for coffee between the Bounce and Balance section and a friend there told me I look extra relaxed, like I just woke up from a good sleep.
 
12.10.2018
Morning prep

PHK
  • Both hands lift the sky
  • Stance training - 12 breaths
Some OS resets
Monkey crawl
OH hack squats @rice bag x 5

Afternoon - playing with gada
Some 360, 10-2, single hand work - mostly as meditation

Evening
Prep

Both hands lift the sky
Some club swings

Bounce
Gada - 2.5 kg, handle chocked at ~80-100 cm

360 x 4 x 1 min - non-stop, 4 minutes total with no rest
10-2
Hand switch 10-2

10-2 variations were non-stop with 360, no time data because the timer was set to 4 min

Balance
Prep

Some gada swings
BB armbar @12kg x 3 + 3
Some club swings

Practice
Bent press @28kg x 8 x 2
 
13.10.2018
Morning prep - beach

PHK
  • Lifting the sky
  • Stance training - 14 breaths
End of summer beach volleyball tournament
Mixed doubles, we do these twice a year. Super long day at the beach, started around 6:00. Some matches, fruit, beer and pizza.

Than just shower, some more food and sleeping.

In retrospect should have add some resets to revive my body a bit.

14.10.2018
Morning prep
PHK
  • Lifting the sky
  • Stance training - 14 breaths
OS resets
Farmer's carry @68kg x 30m

Some freestyle gada at the afternoon

Early evening
Some freestyle "unofficial" gada swings
some rest and than

Bounce program
Gada - 2.5 kg, handle ~100-120 cm

~7 min of
360 x 4 x 1 min
10-2 x 2 x 1 min
Hand switch 10-2 x ~1 min timer stopped at 6 min

All work non-stop. Start-stop method will come back at next weight.

Evening
Movement prep
Lifting the sky
BB armbar @12kg x 3 + 3
Goblet squat @24kg x 5
Some club swings

Balance program
Bent press @28kg x 10 x 2

Notes
  • Gada: I gave more emphasis on the push/lift today. It really makes the swing smoother in the pull/recovery phase with very pronounced effect on one hand work.
  • Justa/McIlroy program: I wanted to write it for a few days but kept the notes focused on gada and PHK. See next paragraphs.

Justa/McIlroy adaptation for bent press
Justa says in his singles program (deadlift) to focus on speed and actually doing power training (Kindle location 800). While I did several cycle of Justa's single with bent press I never thought on translating the speed deadlift to bent press. In this cycle I thought to myself that I have to find focus point.

Speed is not the hallmark of the bent press, unlike to pure hinge of the deadlift it is not a violent movement, so focusing on it seemed counter productive. And just using the word groove and tension without more specific data is missing the point of defining what is proper groove. So, what is the bent press? It is a support lift, and it demands expressing high degree of range of motion. So I decided that the proper groove - the point of focus - is prefect coordination of proper support and expressing movement. In movement terms it means coordinating the hinge, rotation and supports smoothly and timely. No looking for support after the bend or missing corners during the bend cause I'm hunting for support.

This gave me more focus when practicing and facilitated better error detection and therefore correction. While doubles with 28kg are far from difficult for me for quite a long while this is the smoothest and most precise, accurate and efficient they have ever felt.
 
15.10.2018
Morning prep
PHK
  • Lifting the sky
  • Stance training - 16 breaths

Noon
Some freestyle gada work

Bouldering
Stitching together V2s, 7a traverse work, some minor V5 work. Mostly a feel-the-wall session.

Evening
Movement prep

Lifting the sky
OS resets
BB armbar @12kg x 3 + 3
Goblet squat @24kg x 5
Some club swings

Balance practice
Bent press @28kg x 12 x 2

Bounce practice - Dynami
Push press @20kg+16kg x 4 x 5

Notes
  • Dynami sessions: Kind of skipped those because I felt good and that I didn't need anything extra. However these are important skills that I should practice. Being used to daily sessions made me kind of ignore the non-daily work. One related note about the bent press. I treat the clean like a dead-swing in the attention to detail. I also use a quick descend on about half of my bent press for some extra push-press absorption practice. Maybe I should attach the session to the 3 and 4 sets days of the balance program. Keeping the 2 sets day as light and not let anything run in my head for the "higher" volume days. Basically just do the session. Period.
 
16.10.2018
Morning prep
PHK
  • Lifting the sky
  • Stance training - 16 breaths
OS resets
OH wall squat x 5
OH hack squat @rice bag x 5
Farmer carry @68kg x 30m

Noon - bouldering
Some V0-v2 prep, V4 and V5 work. Learned a new drill - bouldering with 1 leg. Nice drill, teaches flagging and weight shifting very well.

Evening
Bounce program
Gada - 2.5 kg, handle ~100-120 cm

>6 min of
360 x 4 x 1 min
10-2 x 2 x 1 min
Hand switch 10-2 x ~1 min timer stopped at 6 min

All work non-stop.

Balance program
Scheduled rest.

Beach volleyball
Played threes sets. Overall played well. Lost of focus in the beginning of all sets and dag ourselves in deep holes. However, since we played calm, methodical and executed well we won all sets and pretty much dominated. Personally I moved well with very good body and ball control. Did some lifting the sky before ball prep.

17.10.2018
Morning prep
PHK
  • Lifting the sky
  • Stance training - 16 breaths - haven't checked the log and forgot to up the count to 18
Evening
Bounce program
Prep
Lifting the sky

Practice
Gada - 2.5 kg, handle ~100-120 cm

>6 min of
10-2 x 2 x 1 min
360 x 4 x 1 min
timer stops at 6 min
Hand switch 10-2 and one hand 360 x ~1-2 min​

All work non-stop.

Some rest.

Balance program - Modified McIlroy for bent press - week 3
Prep
OS resets
BB armbar @12kg x 3 + 3
Goblet squat @24kg x 5
Some club swings

Practice
Bent press @28kg x 4 x 3 - two triples each side

Notes
  • Gada sessions: While not by design, these are also conditioning sessions. ~8 min of non-stop work takes some energy.
  • Bent press triples: This is the first time I uses triples in a session as more than a test. I used to do them as a sorta-test before going up the weight. As part of a session I feel more the TUT. Long. Should account for it and rest enough. Will be more important later this week.
 
18.10.2018
Morning prep

PHK
  • Lifting the sky
  • Stance training - 18 breaths
Throughout day
Some freestyle gada, mostly hand switch 10-2 and one hand 360

Noon - bouldering
V0-V2 prep and drills. V5 and V7 work.

Evening
Balance program
Prep

Lifting the sky
OS resets
BB armbar @12kg x 3 + 3
Goblet squat @24kg x 5

Practice
Bent press @28kg x 6 x 3
 
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19.10.2018
Morning prep
PHK
  • Lifting the sky
  • Stance training - 15 breaths
Evening - balance program
Prep
OS resets
BB armbar @12kg x 3 + 3
Goblet squat @24kg x 5
Some club swings

Practice
Bent press @28kg x 8 x 3
 
20.10.2018
Morning prep - at the beach
PHK - water line
  • Lifting the sky
  • Stance training - 15 breaths
OS resets
Some BVB ball prep

Afternoon - bounce program - Gada
Prep
Lifting the sky

Practice
Gada - 2.5 kg, handle ~100-120 cm

8 min of
10-2 x 2 x 1 min
360 x 4 x 1 min
Hand switch 10-2 x 2 x 1 min​

It was time to make the "extra" practice official and therefore accountable. Felt good.

Interesting about the gada swings. Although these are ballistic and speed is associated with sympathetic response after I finish a set (and breathe some) I feel very relaxed and parasympathetic. Maybe it the combination with lifting the sky, the the rhythmic nature of the movement, and breathing, the cross-body patterns, or maybe just my body switching to rest mode efficiently after 8 min of constant work. Anyway, I like it.

Balance program
Rest. Met good friends for the rest of the afternoon.

I prefer not to train late at evening at the end of a cycle. The combination of too late dinner and practice hurts my sleep.

Anyway I am on 5 days a week schedule and varying between 5/2 and 3/1/2/1 which seem more suited for the higher volume week so I am not sure that I would have done it today anyway.
 
21.10.2018
Morning prep - beach

PHK
  • Lifting the sky
  • Stance training - 17 breaths
OS resets
Leopard crawling

Late morning - bounce program
Gada - 2.5 kg, handle ~100-120 cm

8 min swings
10-2 x 2 x 1 min​
Hand switch 10-2 x 2 x 1 min
360 x 4 x 1 min

Noon - bouldering
Some V0-V3. Felt odd, missing ROM in next extension. Cut session short. The missing extension did not translate directly to technique problem but it was on my mind to much.

Evening - balance program
Movement prep

Farmer carry @60kg x some sets of 30m
Heavy head - 2kg rice bag on head while walking
Lifting the sky
OS resets
Bretzels
BB armabar @12kg x 3 + 3
Prying OH hack squats x 5
Goblet squat @24kg x 5
Some club swings

Thought allot if to bent press or not, was leaning towards no. I felt the ROM limitation only on head nods and lifting the sky, felt very good during carries and the neck loosening a bit during heavy heads. Rotation was not affected and all the ROM test I know (and can preform on my self) was fine so I decided to give it a try and decide set by set.

Practice
Bent press @28kg x 10 x 3

Went well. Neck felt OK, groove was not seem to be affected accept from some attention leak during the first sets. Did art of relaxation (PHK) and heavy head walks between sets.

Note
  • Note sure about cause. Probably the fact that I didn't had a real rest day for a long time, or chewing to much on gada swings. While I handle the 8 min session well it might cost to much at the moment so I'll drop it back to 6 min for now and err on the side of less.
 
22.10.2018
Morning prep - beach

Still missing some neck ROM and filling some tightness

PHK
  • Lifting the sky
  • Stance training - 17 breaths
OS resets
  • Rocking with band pulling my head forward really helped
OH wall squats x 5
OH hack squat @rice bag x 5
Farmer carry @68kg x 40m

Afternoon - bounce program
Gada - 2.5 kg, handle ~100-120 cm

Prep
Lifting the sky
Some club swings

Practice
6 min swings
10-2 x 2 x 1 min
360 x 4 x 1 min​

Evening - balance program
Prep
OS resets
BB armbar @12kg x 3 + 3 , @16kg x 3 + 3

Practice
Bent press @28kg x 12 x 3

Active rest - Art of relaxation, heavy head walks, rocking with band pulling head forward

Notes
  • Modifying McIlroy bench program for bent press: Weeks 1 and 2 (singles and doubles) feel Easy Strength like the original Justa program. Week 3 (triples) is leaving that realm. While the sessions themselves feel fine and the lifts are good I need much more in-session recovery, and overal it is probably more taxing (It happened that I didn't had BVB sessions so I can't comment on performance). Some of the tax is probably me not being used to long sessions mentaly and just not eating enough to support the volume. Further more, the bent press is not really a single-side lift and I did the McIlroy set count for each side. That is probably since I didn't thought about the 3rd week and how daily triples can tax. Justas orginal program is 63 lifts a week, McIlroy bench mod A is 40-100 lifts, week 3 was 120 lifts. While it is definitey not hard practice (specially if I'll eat some more) the last week didn't feel like Justa's single did. I'll do some calculations and see if/what I change in we 32kg cycle.
23.10.2018
Traveling to visit my parents for my fathers 70th birthday.

Afternoon - PHK morning prep
PHK
  • Lifting the sky
  • Stance training - 19 breaths
Evning - PHK program minimum afternoon session
Did it to learn some and move some more today.

Lifting the sky
Stance turning x 3 x 3
Footwork - forward x 2 min
Shadow boxing - Arrow punch (jab / lead straight) x left + right

At stanc turning and shadow boxing I asked my brother to push me backwards to help check for alignment and leakage.
 
24.10.2018
Traveling to back home.

Afternoon - PHK morning prep
PHK
  • Lifting the sky
  • Stance training - 19 breaths
Additional movement prep
OS resets
BB armbar @12kg x 3 + 3
Goblet squat @24kg x 5
Some club swings

Balance practice
Bent press @32kg x 4 x 1

Some rest.

Bounce practice
6 min gada swings @2.5kg ~110cm
360 x 4 x 1 min
10-2 x 2 x 1 min​

Some rest.

Edit: Some more bounce
4 min gada swings @2.5kg ~110cm
Hand switch 10-2 x 2 x 1 min
One-hand 360 x 2 x 1 min​

I know I wasn't suppose to add more swings... But I really felt like it...
Hand switch 10-2 are pretty smooth. One-hand 360s are not, the pull back is very challenging. OH360 should be done for now as practice and NOT for time.
 
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25.10.2018
Morning prep - at beach

PHK
  • Lifting the sky
  • Stance training x 21 breaths
OS resets
Leopard crawl - some residual neck tension on the right prevented long strides
Backward leopard crawl - dragging weight with head band - really helped neck

Noon - bouldering
V0-V3-V0 endurance pyramid x 6 problems each level. 4 V3s, couldn't think after that.
  • I usually climb the downward part with exceptional leg work, today was no exception. Having a seriously fatigued grip has it merits :)
Found a 16kg KB at the "strength corner", it new there, so...
BU carry @16kg x 1 + 1 (not allot of place to walk there so just some random steps)

Evening session
Movement prep

Lifting the sky
OS resets
BB armbar @12kg x 3 + 3
micro Dynami
Long push press @20kg + 16kg x 3
C&LPP @20kg + 16kg x 3​
Some club swings

Practice - Balance and bounce
Bent press @32kg x 6 x 1

Some rest - rereading PHK manuals


6 min gada swings @2.5kg ~110cm
360 x 4 x 1 min
Hand switch 10-2 x 2 x 1 min​
 
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26.10.2018
Morning prep

PHK
  • Lifting the sky
  • Stance training - 18 breaths

Noonish - some OS resets

Evening - balance program
Movement prep

OS resets
BB armbar @12kg x 3 + 3
NCC @16kg + 12kg x 2 x 2/1/3
Some club swings

Practice
Bent press @32kg x 8 x 1
 

NCC stands for Neural Connectivity Complex, which is just a BU Armor Building Complex. I got the idea from Dynami, it fires up all your neural pathways, makes you align everything correctly and plugs leaks.

The annotation

NCC @16kg+12kg x 2 x 2/1/3

is 2 sets of a BU complex with 2 cleans/1 press/3 squats. This is the "standard" ABC rep scheme, I sometime switch it a little to 1/3/2 so I started keeping the scheme logged.
 
27.10.2018
Morning prep

PHK
  • Lifting the sky
  • Stance training - 18 breaths
OS resets - at beach

Morning - beach volleyball
Out of sync, I think the residual neck ROM problem and accompanied pain at some angles made me pay attention to movement to much. However, still could win around half the sets and be tight all the way on the others. I also played with partners that I don't full trust and it didn't help. Overall it was a fun day at the beach.


Evening - bounce program
Prep

Lifting the sky
Some club swings

Practice
8 min gada swings @2.5kg ~110cm
10-2 x 2 x 1 min
360 to 10-2 mix x 2 x 1 min
360 x 4 x 1 min​


28.10.2018
Morning prep - at the beach

PHK
  • Lifting the sky
  • Stance training x 20 breaths
OS resets
OH squats x 5
OH hack squats x 5
Backward crawl dragging sandbag
Dragging with the neck
Leopard crawl - until contra-lateral movement start get shaky than
Baby crawl - until contra-lateral movement start get shaky than
Rest
Repeat
Rest​
Repeat dragging with torso

This seems to clear my neck completely

Some sideways baby crawling dragging sandbag with the neck

Forward crawl dragging sandbag with torso
Leopard crawl - until contra-lateral movement start get shaky than
Baby crawl - as active rest than
Repeat​


Afternoon - bounce program
8 min gada swings @2.5kg ~110cm
10-2 x 2 x 1 min
360 to 10-2 mix x 2 x 1 min
360 x 4 x 1 min​

Night - balance program
Prep

Some club swings
Some gada swings
360 to 10-2 and some OH360 practice​

Practice
Bent press @32kg x 10 x 1
 
29.10.2018
Morning prep - at the beach

PHK
  • Lifting the sky
  • Stance training - standing in the water x 20 breaths
OS resets
Lego squats x 5 + 5
Backward crawl sequence dragging sandbag with neck x 3
Leopard crawl - until contra-lateral movement start too lose sync/rhythm than
Baby crawl - until contra-lateral movement start too lose sync/rhythm than
Lateral baby crawl, around 5 steps to each side.​

Forward crawl sequence dragging sandbag with torso
Leopard crawl - until contra-lateral movement start too lose sync/rhythm than
Baby crawl - as active rest than
Back to leopard crawl​

Noon - bouldering
Some V0-V2 as prep, some V3 work. Felt ultra parasympathetic which kind "hurt" my bouldering in a way. Absolutely no sense of urgency. Since I plan to go again tomorrow didn't even try add some sympatheticness.

Evening - balance program
Prep

OS resets
BB armbar @12kg x 3 + 3
Goblet squat @24kg x 5
Some club swings

Practice
Bent press @32kg x 12 x 1
 
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