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Since It Cost A Lot to Win (training log)

7-22-22

a.m. 10' OS Resets

p.m.
Bodyweight workout. 50' total work. Included mobility warm up, strength work, skill work, and cool down.
-10' Warm up circuit.
-3x10 Push ups, with 1' rest between sets.
3x15" hang from bar.
3x10 Hollow Body Knee Tuck
6x 10" L-Sit work (rings, parallettes.
-15' skill work (Beast Reach to Cobra; Crab Reach to Camel) Deliberate work.
-3' Cool Down. Neck rolls, Twist Holds.

(notes: pressing hard reset, utilizing bodyweight training to address body composition and motivation issues. Using Old Man Strength by Al Kavadlo as a template. Calls for alternating bodyweight days with conditioning days. Have to claw back from Covid. Today was Module 1, Day 1.)
 
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7-23-22

a.m. Walk 4 miles. 1:14:24. Avg HR 88. 18'35" per mile.
15' self- guided mobility work. (OS plus elements of Animal Flow)

notes; OMS Module 1, Day 2.
 
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7-24-22

a.m. OMS Module 1, Day 3

Warm Up (12') variety of movements (plus a little OS)

Work sets
BW Squat 3x10 (<1' rest between sets)
BW Split Squats 3x10 each side (1' rest between sets)
Hip Bridge 3x10, added 1x5 Crab reach (1' rest between sets)
Hollow Body Knee Tuck 3x10
28' of work

Skill - Cossack Squat "perfect doubles" for 8'30"

Cool Down -Quad and hip stretch; twist work 2x20" for 5'

total work = 45'

Walk 3 miles, 55'.


p.m. upper thoracic / shoulder mobility work 40'
 
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7-25-22

a.m. Walk 2.4 miles 43:18.

GTG Pull ups 2-2-1-1-1-2-1-1-1-1-1-1 = 15 total for the day.

p.m. 15' easy swim. Alternated strokes. Main idea was to keep in motion by moving body in alternative patterns.
 
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7-26-22
"Reach out your hand, if your cup be empty..."


215lb weigh in.

a.m.
OMS Module 1, Day 5

Warm Up (9'30") variety of movements (plus a little OS), emphasis on diaphragmatic breathing.

Work sets
Push Ups 3x12 (<1' rest between sets)
Bar Hang 3x20" (1' rest between sets)
Hollow Body Knee Tuck 3x12,
L-sit regression* 3x10" on each leg, on paralletes
*Needs a LOT of work

29' of work

Skill - Up Dog and Camel (also Beast reach; crab reach) 9' of work
Cool Down- Neck rolls and twist holds, 4' of work

42' total work.


p.m. Animal Flow and OS Resets. 35' of work. Form was solid. Fatigued was real. I had hoped to work on things for an hour. Cut it short at 35'. Finished with OS Rocking and twists work.
 
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7-27-22

"...doctor call me crazy, some says I am some says I ain't.."

214lb weigh in

a.m. OMS 1.6 at Gym
warm up 2x through = 8'
Work: BW Squat 3x15; Split Sq 3x10; Hip Bridge 3x15; Hollow Body Knee Tuck 3x15 = 18'
Skill work: Cossack Squat: 11' (mostly doubles with fast and loose drills between)
Cool down: 5' Quads and twists. (twist work getting noticeably better.)
total work 42'.
then, finished with 2xhangs at 30"

Notes: feeling much, much better today. Still have not done any intense cardio.

p.m. prep work up to full bridges. 40' of work.

Notes: tomorrow is cardio day. Nothing crazy. Just good, solid, LISS session
 
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7-29-22

a.m. BW Work OMS Phase 1, Day 8
Warm up / Mobility 9'
Work sets: Push ups 3x15; Active Hang 3x20"; Hollow Knee Tuck 3x15; L-Sit 3x15" rx. Had to do regressions.
Skill work: up-dog/camel 8'
cool down: neck and twist work 5' = 42 total work.

p.m. 45' easy spin on stationary bike (MAF guided)
 
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7-30-22

"Like the morning sun you come, and like the wind you go..."

a.m. Run, 2.61 miles, 30' Avg HR 143; Max HR 164.
walk 2 mile cool down in 34:46 avg HR 118
as a MAF diagnostic, this work told me that my HR is WAY too high for the work that I am doing. Probably need another month to rebuild the cardiovascular health. Keep working on base-building, MAF Style, every other day.
 
7-31-22

a.m. BW work (OMS 1.10)
Warm up: various dynamic and static moves 9'
Work 3x20 BW Squats; 3x10 Split Sqauts each side; 3x20 Hip Bridge; 3x15 Hollow Body Knee Tuck. 60-90" rest between sets. 20 minutes of work.
Skill: Cossack Squats: 13' of skill work. singles, doubles, triples, holds.
Cool down: Quad stretches and twist work. 5'
47' of work.

p.m. 30' Mobility work (AF, Yoga)
 
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8-1-22

Happy Birthday, Jerry Garcia.
"too much of everything is just enough..."


a.m. 45' Mobility work (10' OS resets; 25' Animal Flow; 10' Hip mobility work)

p.m. 30' Peloton, MAF #s good. 123 Avg HR; 15' Mobility, self guided.
 
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8-2-22

a.m. 10' OS Resets. Not motivated for much else.

p.m. OMS 1st module, day 12
Warm up-8'

Work: push ups 3x15 (reduced rest to 40" between sets; last set was tough)
active hang 3x20"
Hollow body knee raise 3x15
L-sit. 3x20" (very difficult. tried to look up some regressions. tried on rings.)
19' of work

Skill: Up dog / Camel work; Added 1 full bridge. Camel is getting much better. 12' of work

Cool down: 5' of twists and neck rolls.
44' of total work


p.m. 30' self guided mobility. Animal Flow and twists. Some L-sit practice.
 
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8-3-22

a.m. OMS 1.13 (last day; leg day)
warm up 10'
work 3x20 BW squats; 3x15 split squats; 3x20 hip bridge; 3x20 hollow body knee tuck (some difficulty)
skill: Cossack Squat work (12' of skill work)
cool down: quad stretches and a little bit of twist work.
50' of work.

notes: - Cossack squats are getting smoother.
- All deep squat positions are smooth.
- Hamstrings need much loosening.
- Some discomfort in left groin during hollow body knee tucks.
- Body composition changing just the tiniest bit, but noticeable.
- I may have to lay off running and cycling if I want my hip flexors to strengthen and tighten.
- I need to add Psoas mobility to cool down.



p.m. Warm up 7' OS Resets
Seated work: 6x10" full sit with pike foot raise.
Pike sit bent knee 3x10"
Rings Straight Arm ring holds 4x20"
Pull ups 1-2-1-2-1-1-2 = 10
Cool down: Animal Flow, Quads, Twists = 8'
 
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8-5-22

a.m. Walk 1 mile

noon: OMS Module 2, Day 1 Bodyweight work
warmup: 12' (normal warm up: breathing, arm swinging, Down Dog, hips; added twisting lunge
Work:
-Elevated feet (8") Push ups. 3x10 (pause at bottom)
-Negative Chin ups 3x10" negatives
-Hanging knee raise 3x10
-L sit: (went a little off script)- Full Sits with arms forward. Full sits raising alternate legs. Single Leg L Sits. straight arm work on rings. 10-20" holds.
24' of work
Skill Work: Wall HS and Crow work. 24' Solid on both. Hands and wrists withstood the work.
Cool down: Neck; twists; Camel; Bretzel 2.0 10'

70' of total work
 
8-7-22

a.m. 15' OS Resets

a.m. 3 mile walk

noonish: OMS Module 2, Day 3 (bodyweight work)

warm up: 9', left him a little tight. worked soldier kicks into the warm up.
work:
3x5 one leg squat to bench (each side)
3x5 drinking bird (one leg floor touch, like one leg KB deadlift) (each side)
3x5 candlestick bridge (each side) (surprisingly difficult, went slow)
3x10 hanging knee raise
22' of work
skill work: bottom of pistol squat and cossack squat (doubles) 10' of work
cool down: quads, hips, twist.
 
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8-8-22

"Walk me out in the morning dew today..."

a.m. 15' OS resets; 45' Stationary bike @ MAF numbers; 45' outdoor walk.

p.m. Mobility for 40' (Animal Flow based)
 
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8-9-22
a.m. 10' OS Resets

p.m. OMS Module 2, Day 5 (Push day)
Warm up 11'

Work
Elevated Push Up 3x15
Negative Chin up 3x15" (harder than I thought they'd be)
Hanging Knee raise 3x8 (as slow as possible, instead of 15 sloppy ones)
(14')

L-Sit (gets its own section now)
Full sit, folding forward with elevated feet, 3x10"
Full sit, with pulsing feet 1x10
Tuck Sit Box 3x10" (bent knees)
9' section of work on L-Sit
(some improvement, not a lot)

Skill Work: Wall HS and Crow 18' of work
Cool Down: 12' of Neck, Bretzel 2.0, twist, camel, finish with half frog pose)

Total: 64' of work

Notes: was worried going in about strained groin, but everything worked fine. no trouble. Hands and wrists are strengthening, upper chest is opening up.
 
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8-10-22

a.m. 10' OS Resets

Golf - first time in over 6 months.

p.m. 45' of mobility. Hips, shoulders, hamstrings.

Notes: Needed a rest day today. Was smart enough to take one.
 
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