all posts post new thread

Quality, Patience, Quiet, Strength - Shahaf's Training Log

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
16.01.2019
Morning - Hatha yoga class
I join the all-levels group. The teacher was surprised that I do yoga for only 4 weeks. But since FMS/SF/OS all promote quality of movement, awareness and breath control I guess I've doing yoga for around two and a half years.

Evening
Movement prep
Some OS resets (including recently published rolling punch)
Qigong
Stance training x 50 breaths
Headstand practice
Club swings

Practice
10 min of Gada swings @5.5kg
10-2s
HS10-2s
OH360s
10-2s
HS10-2s
OH360s
10-2s​


15 min of alternating
Dead-stop OHS @40kg x 1 + 1
OHS @36kg x 2 x 5 - 7s on second series, grip limiting factor​

Notes
  • Gada session structure: I like this structure. First set of 10-2s are about 1 min each hand position, mid 10-2s is a short active rest thing, last 10-2s is volume collector. I start it when I feel I near the end of proper swings and keep going until the drum beat ends. I feel focused and calm throughout, and I feel I loose some attention I can switch to 10-2s for a few swings a center myself.
  • KB swings: 40kg dead-stop swing did it's thing and I gave more attention to the movement. Grip is the limiting factor for sets longer than 7. I feel like in the winter my hands don't take chalk well and hook gripping feels slippery so I grip a little too hard. Would probably find the right grip tension someday in the not so far future. 40kg feel like a good weight for dead-stops, it makes me concentrate. Instead of doing mixed swing/snatch sessions I'll probably do a snatch session for every two swing session like ROP.
 
17.01.2019
Morning prep
OS resets
OH wall squats
Club swings

Noon - bouldering
3 x 1-2-3 ladders
1s - V3 or V4
2s - V2 or V3 and V2
3s - V2 or V3 and 2 V2

Evening prep
Qigong
Stance training x 50 breaths
Club swings
Goblet squat @32kg x 5
Headstand practice

Had allot to do today and got home late and hungry. Felt good after prep but still hungry so tomorrow I both swing and bent press.
 
Last edited:
18.01.2019
Morning prep
OS resets
Qigong
Breath training x 50 breaths
Club swings

Afternoon - Gada swings
Prep
OS resets
Hindu PUP
Club swings

Practice
10 min of Gada swings @5.5kg
The usual squence​

Some life happened later so didn't lift

19.01.2019
Outdoor bouldering day
All day outside bouldering. Fun, challenging, hard, tiring.

Some OS and Hindu PUP at evening

20.01.2019
Morning - Qigong lesson
Some new movements introduced, first lesson full standing.

Evening
Prep
OS resets
Hindu PUP
Club swings
Gada swings @5.5kg x 5 min - set track length to 5 min so I won't get carried away
BB armbar @12kg x 3 + 3

Practice
Bent press @32kg x 2 x {2 x 2 , 2 x 1} , 2 x 2
 
Shahaf Levin said:
18.01.2019
Morning prep
OS resets
Qigong
Breath training x 50 breaths
Club swings

Afternoon - Gada swings
Prep
OS resets
Hindu PUP
Club swings

Practice
10 min of Gada swings @5.5kg
The usual squence​

Some life happened later so didn't lift

19.01.2019
Outdoor bouldering day
All day outside bouldering. Fun, challenging, hard, tiring.

Some OS and Hindu PUP at evening

20.01.2019
Morning - Qigong lesson
Some new movements introduced, first lesson full standing.

Evening
Prep
OS resets
Hindu PUP
Club swings
Gada swings @5.5kg x 5 min - set track length to 5 min so I won't get carried away
BB armbar @12kg x 3 + 3

Practice
Bent press @32kg x 2 x {2 x 2 , 2 x 1} , 2 x 2
Click to expand...
Where were you bouldering?
 
21.01.2019
Morning prep
OS resets
OH wall squats
Club swings

Early afternoon - beach
Prep
Qigong
Stance training x 52 breaths - in the mud
Hindu PUPs

Practice
10 min of Gada swings @5.5kg
10-2s - around 2 min
HS10-2s
OH360s
HS10-2s
OH360s​

Second round of HS10-2s was kind of active rest for the OH360s. I learned pretty well to use the body sway and soft knees techniques. With correct timing of the breath the swings become quite easy and the only problem I have is that if I drift a little in focus on the recovery I over-shoot the "park" position and need to pull the Gada back with my hands. It happens rarely, about 2-5 time a session, but sometimes it breaks focus even more and it take a few swing to get things back in order. Usually a short period of 10-2s clear everything back when needed.

Evening session
Prep
Art of relaxation
BB armbar @12kg x 3 + 3
Goblet squat @32kg x 5
Club swings - Ex. 53 is starting too get grooved

Practice
15 min of alternating
Dead-stop snatch {@20kg x 2 + 2 , @24kg x 2 + 2 , @28kg x 1 + 1}
Snatch @24kg x 2 x 5 - first series @20kg​

24kg seem to be a good fit for snatches. For dead-stops both 24kg and 28kg work, 28kg might be better since it makes me focus on the mechanics of the drop which is by far my weakest link. I hinge a little early and loose some connection with the lats. Need to learn the timing, it is somewhat different than the swing. Anyway, I'll start next session with 24kg for both dead-stop and continues work and see if the dead-stops need to go up...
 
22.01.2019
Morning session
Prep
A glass of water
Handful of Hindu PUP (after first practice set)

Practice
Bent press @32kg x 3 x {2 x 2 , 2 x 1}

Later that morning
Yoga lesson, beginners class.

Noon - bouldering
Long session, started medium quality, felt a little of my game, might be residual "specific fatigue" from Saturday, maybe just a little off...
 
23.01.2019
Morning - Yoga lesson
All-levels lesson

Early afternoon - beach
Qigong
Stance training x 49 breaths
Some Hindu pushups

Evening
2 rounds of
Fake Gar Nal squat @40kg x 5
Hindu pushups x 5​

Club swings
 
Last edited:
24.01.2019
Morning prep
OS resets

Morning - beach
Qigong
Stance training x 49 breaths

Noon - bouldering
4 x 123 ladders

Was tired in the evening so just did club swings and some OS

25.01.2019
Morning prep
OS resets
Squats
Headstand practice
BU carries
Club swings

Evening
Prep
Qigong
Club swings

Practice
10 min of Gada swings @5.5kg

15 min of alternating
Dead-stop OHS @40kg x 1 + 1
OHS @36kg x 2 x 5​

26.01.2019
Noon
Club swings

Afternoon - beach
Qigong
Stance training x 51 breaths

Evening
Prep
OS resets
Hindu PUPs

Practice
10 min of Gada swings @5.5kg

Headstand practice

Bent press @32kg x 4 x 2
 
27.01.2019
Morning - Qigong lesson
Standard set and some new movements, probably as part of the next set

Evening
Movement prep
OS resets
OH wall squats
BB armbar @12kg x 3 + 3
Club swings
NCC @12kg+16kg x 2 x 3/1/2

Practice
20 min of alternating
Gada swings @5.5kg x 10 hands - 45 sec of net work
Snatch @20kg x 2 x 5​

Testing ideas for the next block. Had some thoughts about snatch weight and thought it is better to keep the continues work with 20kg and dead-stops with 24kg. Have some important lessons to learn about the drop and connection. Heavier load might be a too-strict teacher for now. Gada for 45 sec seem to be active rest more than anything. But it might be a nice way to combine it in a longer sessions (30 min total). While 10 min sessions feel great I do need to take some time before KB work. Maybe moving Gada sessions to the morning will be more beneficial...

Thoughts about next block:
Alternating two week meso-cycles of bent press and snatch/swing for KB work. Keep Gada the same. The reason is that I am sometimes tired from bouldering and move sessions, and the split McIlroy bent press program feels somewhat off when session move to much. Maybe doing @Arryn Grogan's bent press program from his latest article is a better fit while doing swings/snatches at the current template. Will decide in a day or two .
 
Last edited:
28.01.2019
Morning - yoga lesson
All levels class

Noon - club swings
Ex 53, 54, 35, 71 - 75

Noon - bouldering
Prep
OS resets
TGU+presses+SOS down @16kg x 1 + 1
V0s and V1s

Practice
3 x 123 ladders of V3s and V2s (and some V4). Good work, had one move I worked on and couldn't get done properly. Had some additional V3/4 work after the ladders.
 
Last edited:
Next block
Goal:
Keeping my body in check, feeling relaxed, strong, loose and happy. Working on snatch technique and full body integration movements.

Parts:
General well being and maintenance:
Qigong, yoga, OS and clubs stays the same. Should reintegrate some loaded carries.

Bounce:
Snatch 2-3 sessions/week of auto-regulating sessions, 1-3 swings/push press sessions/week - should see how my grip feels.
Gada work stays the same

Balance:
Die roll bent press program 3/3+ days/week, 1 - 2 days/week of heavy loaded carries OSP style (collecting time sessions)... No, scratch the bent press for now,I wanted to check doing Hindu pushups and squats as my balance section for quite a while so I'm going for that... not sure how to program it yet, will look for suggestions in Hanuman Power
 
29.01.2019
Morning prep
OS resets
Club swings

Afternoon - beach
Qigong
Stance training x 51 breaths

Evening
Prep
OS rolling sequences
Headstand practice - both Hindu and standard
mpTGU @12kg x 1 + 1 - see notes
Club swings

Practice
Bounce
10 min of Gada swings @5.5kg
10-2s x 2 x 30sec - prepish
HS10-2s,OH360s, OH10-2s work
​
Balance
15 min of continues alternating (stop watch, not timer)
Fake Gar Nal bethak @40kg x 1 - setup through a good-morning
Dand x 2 - with some time spent in the downward facing dog pose​

Session summery: FLOW

Notes
  • mpTGU: Mobility & presses TGU - bent armbar > TGU + presses (elbow, tall sit, half-kneeling bent press at windmill, half kneeling) > SOS get down
  • Gada breathing: Tried to keep Ujjayi breathing throughout, it different than what I used to because it is usually a continues pattern and not "power". Gets thing even more calm and meditative.
  • Kushti balance section: Felt good. Probably will keep that pattern with Gar Nal and maybe GTGish somedays with standard bethaks. With time will increase the rep counts. It kinds of a mix of a yoga session and strength session. Power yoga without the bad connotation of busterized yoga.
    • Complex structure: Stand > hinge, place loop on neck > good-morning up > squats > good-morning down > loop off neck, crawl to downward facing dog > setup of some breaths > dands > some breaths > up to standing in rag doll (Jefferson curl-ish) > repeat. The rest is in the downward facing dog breathing.
 
30.01.2019
Morning prep
club swings

Morning - Yoga lesson
All-levels class

Noon - bouldering
Prep: OS resets and mpTGU @16kg x 1 + 1
V2, V3 123 ladders

Balamce
11 min of continues alternating
Bethak x {2 , 4 , 6 , 8 , 10}
Dand x {1 , 2 , 3 , 4 , 5}​

Switching to the bottom of the squat and less time in downward facing dog. Was more taxing than the 29.01 session

Evening
Testing fake Gar Nal squats. Up to 60kg with two bell hang on the sides of my neck. Did allot of squats and carries at various loads

31.01.2019
Morning - beach
Qigong
Stance training x 53 breaths

Noon - Bouldering
Various stuff. Felt weak. Ate and slept poorly last night.

Took the rest of the day off, ate and slept well.

01.02.2019
Morning prep - beach
Qigong
Some dands and bethaks

Beach volleyball
Low-moderate level session

Evening
Prep
OS resets
Hindu headstand practice
BB armbar @12kg x 3 + 3
TGU+presses @16kg x 1 + 1
Clubs swings

Practice
10 min of Gada swings @5.5kg
10-2s x 2 x 30 sec
HS10-2s, OH360s, some OH10-2s partice
​
15 min of alternating
Snatch @20kg x 2 x 5
Dead-stop snatch @24kg x 1 + 1​

02.02.2019
Morning prep - beach
OS resets

Noon
Balance
12 min of continues alternating
Fake Gar Nal bethak @40kg x 2
Dand x 3​

Evening
Qigong
Club swings
 
03.02.2019
Morning prep
Club swings
Hindu headstand practice

Morning - Qigong lesson

Noon - bouldering
Cruised through V0-V3, V4 work on a hard problem

Evening
Prep
OS resets
mpTGU @12kg x 1 + 1

Practice
20 min of alternating
Gada swings @5.5kg x 10 hands
Snatch @20kg x 2 x 5 - 24kg one series in the middle
​
 
04.02.2019
Morning prep
OS resets
OH wall squats

Balance session
12 min of continues alternating
Bethak x {2 , 4 , 6 , 8 , 10} - Alternating sets of feet forward and feet out (feet out = hack squat)
Dand x {1 , 2 , 3 , 4 , 5}​

Noon
Some club swings

Afternoon - beach - bounce session
Prep
Qigong
Stance training x 53 breaths

Practice
10 min of Gada swings @5.5kg
HS10-2s almost exclusively, some OH360s
​
Evening - integrity / more balance
Collecting 5:30 min of fake Gar Nal carry @52kg x 10m
Deficit good-morning up, walk, squat down​
 
05.02.2019
Morning prep - beach
Qigong
Stance training x 55 breaths

Noon - bouldering
V0 x 235 ladder
V1 x 235 ladder
V2 x 123 ladder
V3 x 123 ladder

Tried crimpy V4 work but was too tired. Should keep volume lower for V4 work.

Evening
Prep
OS resets
Hindu headstand practice
Club swings

Practice
20 min of alternating
Gada swings @5.5kg x ~10 hands
Push press @24kg+20kg x 5 - first series 2 x 5, last two series @20kg+16kg​

24kg+20kg is fine for triples, not there yet for 5s, although longer rest periods can probably make it work. Should stay with 20+16 for 5s for now. Gada was mostly HS10-2s, one series OH360s, one series OH10-2s (right good, left need work), one series 10-2s. Found a supplier of sane priced quickset cement and bamboo fence. Waiting for answer of bamboo poles diameter.
 
06.02.2019
Morning prep
Collecting 2:20 min of farmer carry @76kg x 10m
Hindu headstand

Morning - yoga lesson
All-levels class

Afternoon - balance session
Prep
Breathing exercise
Hindu headstands
Club swings

Practice
12 min of continues alternating
Fake Gar Nal bethak @40kg x 2
Dand x 3​

Edit: additional loaded gait
Collecting 4:30 min of double waiter carry @20kg + 16kg x 10m
 
Last edited:
07.02.2019
Morning prep
Qigong
Club swings

Noon
Sots press complex @8kg + 8kg, 12kg + 8kg
OH press > OH squat down > pull down > sots press right > sot press left > double sots press > OH squat up​

Played with it inspired by the sots posts in the behind the neck press thread. Calls for some series mobility, stability, tension and calmness. Felt stuff in my mid back that I've never felt before.

Noon - bouldering
Prep on V0 - V2, V4 work, some V3 to freestyle traverse work.
Some KB work in the middle
BU squat @ 16kg x 2 x 1
Sots press @16kg x 2 x 1​

Edit: some playtime
Sots press complex
@8kg + 8kg x 1
@BU(8kg + 8kg) x 2 x 1 - some series neurological rush​
 
Last edited:
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom