Simple to Solid Experiment

Papa Georgio

Level 5 Valued Member
Dec 21: punch the clock day

Gsqt: 3X5, 40,40,36

TGU: 5x1/side, 40,40,36,36,36 easy pace

1HS: 5x10/side, 40,40,36,36,36 easy pace
 
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Papa Georgio

Level 5 Valued Member
Dec 22: punch the clock day

Left lower quad discomfort. Ditching squats and TGU light sets today.

TGU: 2x1/side, 40,40 easy pace

1HS: 5x10/side, 40,40,36,36,36 easy pace
 
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Papa Georgio

Level 5 Valued Member
Dec 23: rest day


Dec 24: Test day (Unofficial, For individual times)

Gsqt: 1X5, 40kg

TGU: 5x1/side, 40,40,36,36,36 OTM (under 10 minutes)

1HS: 5x10/side, 40,40,36,36,36 every 30 sec (under 5 min)

Week 7 volume:

TGU: 1984 kg

1HS: 22000 kg

Merry Christmas! I'm taking the 25th off!
"It ain't a crime to be good to yourself" - Paul Stanley
 

Papa Georgio

Level 5 Valued Member
Dec 26: punch the clock day

I think lower quad pain is a little tendonitis. Limiting ROM in squats doesn't aggravate it, so I'll use box squats until better.

Box Goblet squats: 3X5, 40

TGU: 5x1/side, 40,40,40,36,36 easy pace

1HS: 5x10/side, 40,40,40,36,36 easy pace
 

Papa Georgio

Level 5 Valued Member
Dec 27: Deload day (grooving test pace)

Box Goblet squats: 3X5, 32Kg

TGU: 5x1/side, 32,32,32,32,32 OTM (under 10 minutes)

1HS: 5x10/side, 32,32,32,32,32 every 30 sec (under 5 min)
 

Papa Georgio

Level 5 Valued Member
Dec 29: punch the clock day

Felt like a super hero yesterday, but I fought the temptation to work ahead and leave some gas in the tank. Glad I did, because I wasn't feelin it this morning. But I pushed through, and it was well worth it.

Started to increase ROM on squats and just going to parallel.

Goblet squats (to parallel): 3X5, 40

TGU: 5x1/side, 40,40,40,36,36 easy pace

1HS: 5x10/side, 40,40,40,36,36 easy pace
 
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Papa Georgio

Level 5 Valued Member
Dec 30: rest day


Dec 31: Test day (Unofficial, For individual times)

Gsqt: 1X5, 40kg

TGU: 5x1/side, 40,40,40,36,36 OTM (under 10 minutes)

1HS: 5x10/side, 40,40,40,36,36 attempted every 30 sec (abandoned pace after first 40 swings)

Power dropping off before 2 minute mark. Finished remaining sets at easy pace. To be honest, TGU's didn't feel as spectacular as I wanted them to either. I usually deload after 6 weeks of a program, so I'm pretty happy I made it to 8 weeks. I'll probably deload in volume this week, and then take another run at it.

Week 8 volume:

TGU: 2240 kg

1HS: 22400 kg
 

Papa Georgio

Level 5 Valued Member
Jan 1 : Active recovery day (part of deload week)

TGU: 3x1/side, 20,28,28 easy pace

1HS:
25kg x 5/side
36kg x 5/side
44kg x 5/side
44kg x 5/side

2HS:
32kg x 70 continuous swings

Quick and dirty session to get blood flowing
 

Papa Georgio

Level 5 Valued Member
Jan 4: Active Recovery Day

Mobility & light kettlebell work

Jan 5: Ramping up

Gsqt: 3X5, 40

TGU: 5x1/side, 40,40,40,36,36 easy pace

1HS: 5x10/side, 40,40,40,36,36 OTM
 
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DCM

Level 6 Valued Member
@Papa Georgio for a self-described "overweight, middle-aged man, far from a gifted athletic type" you are steady with a tremendous amount of weekly volume!
 

Papa Georgio

Level 5 Valued Member
you are steady with a tremendous amount of weekly volume!
@DCM Thanks. Not impressive for a lot of the athletes on here, but certainly impressive for me. To me, it's about building up my discipline. Discipline to show up and put in the reps when I don't feel it, and discipline not to work ahead of schedule or adding extras. I really hoping this will carry over to other things in my life.

Jan 10: Deload Day (Grooving test pace)

Gsqt: 1X5, 32kg

1HS: 5x10/side, 32,32,32,32,32 (4:38)

1 minute rest

TGU: 5x1/side, 32,32,32,32,32 (9:30)
 
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