Steve W.
Level 8 Valued Member
This may not be of interest to anyone and may be more appropriate for a training journal, but I don't really keep a training journal and never have, unless I am working through a specific bus bench style program.
Background:
Before quarantine, I was very inconsistent in my training, but was regularly playing about 3 hours of full-court basketball once a week. From the beginning of quarantine in the second week of March until the first week in August, I got zero exercise other than short walks with the dog, so about 5 months of inactivity. I'm closing in on 56 years old so layoffs are a little harder to bounce back from than when I was younger.
Saturday:
Snatches on the 3:00
28kg x 10 reps x 2 sets
32kg x 5 x 4
28kg x 10 x 6
I'm really liking 10 x 10 on the 3:00 as a format. My last snatch session in this format was 4 sets with 28kg and the rest with 26kg. So my plan was just to do all 10 sets with 28kg. But the first couple of sets felt strong, and I decided to see how 32 felt. This was first time since before quartantine that I snatched the 32. Sets of 5 were comfortable and strong, but I'm not ready to do multiple sets of 10 with it. And while a 3 minute interval works nicely with sets of 10, it is really too long for sets of 5. I considered continuing to use the 32 for sets of 5, but felt like that would actually be making the session too easy and too different from what I planned unless I adjusted the time intervals, so after a couple of sets on each arm, I resumed with 28 x 10.
Power Pushups (044 timing)
10/2 x 4 series
Sunday:
High rep clubbell session while watching NFL games:
2-Arm Pendulum
45lbs x 5 reps x 12 sets (60 reps)
2-Arm Mill
35lbs x 5/5 x 10 sets (100 reps)
*5/5 = 5 reps in each direction
1-Arm Mill
25lbs x 2(10R/10L) x 10 sets (400 reps)
*2(10R/10L) = 4 continuous sets, switching arms on the fly every 10 reps
1-Arm Reverse Mill
20lbs x 2(10R/10L) x 10 sets (400 reps)
If you're not familiar with clubbells, that might not mean much, but it's a significant work output.
Anyway, it was a very satisfying couple of days, since I feel like I'm back to a reasonable baseline level after a long layoff.
Background:
Before quarantine, I was very inconsistent in my training, but was regularly playing about 3 hours of full-court basketball once a week. From the beginning of quarantine in the second week of March until the first week in August, I got zero exercise other than short walks with the dog, so about 5 months of inactivity. I'm closing in on 56 years old so layoffs are a little harder to bounce back from than when I was younger.
Saturday:
Snatches on the 3:00
28kg x 10 reps x 2 sets
32kg x 5 x 4
28kg x 10 x 6
I'm really liking 10 x 10 on the 3:00 as a format. My last snatch session in this format was 4 sets with 28kg and the rest with 26kg. So my plan was just to do all 10 sets with 28kg. But the first couple of sets felt strong, and I decided to see how 32 felt. This was first time since before quartantine that I snatched the 32. Sets of 5 were comfortable and strong, but I'm not ready to do multiple sets of 10 with it. And while a 3 minute interval works nicely with sets of 10, it is really too long for sets of 5. I considered continuing to use the 32 for sets of 5, but felt like that would actually be making the session too easy and too different from what I planned unless I adjusted the time intervals, so after a couple of sets on each arm, I resumed with 28 x 10.
Power Pushups (044 timing)
10/2 x 4 series
Sunday:
High rep clubbell session while watching NFL games:
2-Arm Pendulum
45lbs x 5 reps x 12 sets (60 reps)
2-Arm Mill
35lbs x 5/5 x 10 sets (100 reps)
*5/5 = 5 reps in each direction
1-Arm Mill
25lbs x 2(10R/10L) x 10 sets (400 reps)
*2(10R/10L) = 4 continuous sets, switching arms on the fly every 10 reps
1-Arm Reverse Mill
20lbs x 2(10R/10L) x 10 sets (400 reps)
If you're not familiar with clubbells, that might not mean much, but it's a significant work output.
Anyway, it was a very satisfying couple of days, since I feel like I'm back to a reasonable baseline level after a long layoff.