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Trying to be social about training

Try some dead hangs. Tense up all your muscles then release to create a bit of a drop concentrated in your low back. Dead hangs are my answer to everything!
Thanks, I have been trying some dead hangs. And trying to figure out how the quote function works on the forum software.
 
This is going to look like me talking to myself. Mainly because it is, I am copying my paper training journal with only light edits.

4/13/22 -- Wednesday
Dead hangs: Unspecified.
MP: 1(1+2+3) 24 kg
and 4x1 24 kg

If I am going to take some time off of S&S, I should make some effort to figure out what an easy strength template looks like with my equipment. I don't think this is it.

4/14/22 -- Thursday
MP: 1(1+2+3) 24 kg
and 4x1 24 kg
Dead hangs: short, my callouses hurt.

Maybe this is the way to count to 10.

4/15/22 -- Friday
MP: 1(1+2+3) 24 kg
and 4x1 24 kg
Dead hangs: short

My left leg still hurts from high on the hip on down. It seems to be a deep ache; maybe it does not have anything to do with my back or butt at all.

4/16/22 -- Saturday
MP: 1(1+2) 24 kg
and 6x1 24 kg
Dead hang: short

This is my first hint that I can't just bang out 10 MPs every day forever.

Afternoon: MP: 1x5 20 kg
If I want high volume with a light weight; why don't I just do it?

4/17/22 -- Sunday, Easter Sunday
C&P: 1(1+2+3+4) 24 kg
Dead hang: short.

I need a warm up, the sets get better not worse.

4/18/22 -- Monday Day 1
Warm Up: G. Squat: 2x5 32 kg; Halos: not counted, 16 kg
MP: 3(1+2+3) 20 kg
Swings: 10x10 T. 32 kg

The question I asked myself on Saturday afternoon was weighing on my mind, and this is the answer.

4/21/22 -- Thursday Day 2
Warm Up: G. Squat: 2x5 32 kg; Halos: 15 times around, 16 kg
MP: 3(1+2+3) 20 kg
Swings: 10x10 O. 24 kg

4/22/22 -- Friday
Dead hangs: 3x10 count
I think I found my active recovery; I feel great.

4/23/22 -- Saturday Day 3
Warm Up: G. Squat: 2x5 32 kg; I forgot the halos
MP: 3(1+2+3) 20 kg
Swings: 10x10 T. 32 kg
My hip-hing seems to be back to normal.
 
4/25/22 -- Monday
Warm Up: G. Squat: 2x5 32 kg
MP: 4(1+2+3) 20 kg (24 total)
Swings: 10x10 T. 32 kg
Cool down: dead hang count of 3 before I jumped down, I was tired, and I can't remember if I came back in the afternoon to hang for longer.

4/26/22 -- Tuesday
Dead hangs: 3 x 10 count.

4/27/22 -- Wednesday
Warm Up: G. Squat 2x5 32 kg
MP: 5(1+2+3) 20 kg (30 total)
Swings: 10x10 O. 24 kg
Cool down: dead hang count of 6 before I jumped down, my grip was going and I wanted to quit well before failure.
This took me 1 hour and 20 minutes from the warm up to the cool down, and I am only half way to 60 reps.
 
4/28/22 -- Thursday
Dead hangs: 3x10 count

4/29/22 -- Friday
Warm up: G. Squat 2x5 32 kg
MP: 6(1+2+3) 24 kg. (36 total)
Swings: 10x10 T. 32 kg
Cool down: dead hang 1x3 count. I was swaying in the breeze, and my left foot hit the floor in an awkward manner.
The volume is starting to add up.
 
Nice work on all the hangs! Make sure you are using your fingers and not your palms to grip the bar (and bell). This should alleviate callouses.
You reminded me of something important.

My first instinct was to blame the crappy 45 lb bell that never seems to fit on my forearm right and seems to want to attach itself to my hand during cleans. But then I remembered a piece of great advice I found lurking on an archery forum a few years back: "it is never the bow." People have a tendency to ask for help and then get defensive when they are not told exactly what they wanted to hear.

I am still about 90% sure that the problem is that I losing the skin on my hand to the damn yes4all cast iron kettle bell that I suspect is filled with concrete. Especially since I don't seem to have the same problem with heavier bells, or even the lighter 35 lb Amazon Basic Plus kettlebell.

More importantly, does this mean that I am not suppose to be hooking my thumb around the pull up bar? I think I have rather aggressively been doing what you said not to.
 
I am by no means an expert. But wrapping around the bar will stress your flexor muscles/tendons much more. I find that a hook/finger grip has alleviated a lot of my tendonitis and improved my pull ups and hangs. This should give you better “grip” strength as well.
 
5/2/22 -- Monday
I went to a gym with a friend instead of doing my normal workout.

Double C&P: 2 or 3 x5 30 lbs, not kg, lbs
7-10x3 30 lbs
30 lbs was the biggest size kettlebell that they had, so I took two of them and did what I could.
Sit ups with feet hooked under a pipe on the wall so that they were actually meaningful 1x25
Some sort of pulldown: 3x10, medium, light, heavy. I did not set the weight or ask questions.
G. Squat with a dumbbell: 2x5 70 lbs. It really feels like trying to drink out of a huge goblet with a dumbbell.
Interval jogging on a treadmill.
Dead hangs 4x10 count in total

Well the name of this log is "trying to be social about training." But, I am not sure what this accomplished.

5/4/22 -- Wednesday
Warm Up: G. Squat 2x5 32 kg
MP: 7(1+2+3) 20 kg (42 total)
Swing: 10x10 T. 32 kg
Cooldown: Deadhang short

5/5/22
Deadhangs with a thumb-less grip. 4 of them, but I only reached a count of 10 once.

5/6/22 -- Friday
Warm Up: G. Squat 2x5 32 kg
MP: 8(1+2+3) 20 kg (48 total)
Swings: 7x10 T. 40 kg; 3x10 T. 32 kg
Cooldown: Deadhang with a thumb-less grip, short.

My form was going on the swings, so I switched to a lighter bell. One odd observation is that my legs get tired first during the military press. I set up a mirror in front of me this morning to make sure that I wasn't bending my knees or anything, but they were straight.
 
5/8/22 -- Sunday
Deadhangs: 2x5 count; 3x10 count
I am back to using the grip I started with even if it is a bit too way far down my palm,
Double Racked Front Squat (DRF squat) 1x5, 2x20 kg
If I learned one thing from using light kettlebells at a gym, it was that double kettlebells are awesome, so I bought another 20 kg bell.

5/9/22 -- Monday
Warm up: G. Squat 2x5, 32 kg
MP: 9(1+2+3), 20 kg (54 total)
Cool down: Deadhang 1x10 count
Afternoon: Swings 10x8 T, 32 kg. 2x10 O, 32 kg
The presses took me an hour and twenty minutes this morning. I think I have to break these up into morning and afternoon sessions (at least for the peak days). I simply cannot wake up any earlier, and after about an hour in, I want my breakfast. I am tired, so I am going to rest up and try to eat a lot of protein in preparation for Wednesday's 10 ladders to 3.
 
5/10/22 -- Tuesday
Deadhang: 3x10 count
I felt like I could have kept going, but I stuck with what I figured was the minimum effective dose.

5/11/22 -- Wednesday
Warm up: G. Squat 2x5, 32 kg
MP: 10(1+2+3), 20 kg (60 total)
cool down: Deadhand 1x10 count
Afternoon: Swings 10x10 T, 32 kg
The presses took almost 2 hours this morning and I doubled the size of my breakfast afterwards. I am tired and my form was clearly worse than it was on Monday. I think I need to pay attention to what I eat and try to eat in a surplus for these next two weeks.
On to Phase 2, ladders of 4.
 
5/12/22 -- Thursday
Deadhang: 3x10 count

5/13/22 -- Friday
Warm up: G. Squat 2x5 32 kg
MP: 3(1+2+3+4), 20 kg. (30 total)
Double Cleans: 6x5 2x20 kg
Cool down: Deadhangs 1x10 count, 1x7 count.
Afternoon: Double Cleans: 2x5 2x20.
I feel good. Today certainly gave me more then I put in. I tried the double cleans because I wanted to try something new and have 2 20kg bells. I was planing on doing 10x5, but my arc was getting sloppy in the morning and I was hitting the back of my left wrist too hard in the afternoon.
 
5/14/22 -- Saturday
Deadhangs: 6x10 count spread throughout the day
That was too much. My lower back was sore the next morning.

5/15/22 -- Sunday
Deadhangs: 3x10 count
Obviously not that sore though.

5/16/22 -- Monday
Warm Up: G. Squat 2x5, 32 kg
MP: 4(1+2+3+4) 20 kg. (40 Total)
Swings: 10x10 T, 32 kg
Cooldown: Deadhang 1x10 count, 1x5 count
This left me feeling good. If I feel this good on Wednesday, than I think I got this.
 
5/17/22 -- Tuesday
Deadhangs: 4x10 count

5/18/22 -- Wednesday
Warm Up: G. Squat 2x5, 32 kg
MP: 5(1+2+3+4) 20 kg. (50 total)
Double Cleans: 5x5, 2(20 kg)
Cooldown: Deadhangs 2x10 count

I think I got this, I am tired, but I don't feel like I am overtraining.
 
5/19/22 -- Thursday
Deadhangs: 4x10 count

5/20/22 -- Friday
Warm up: G. squats 2x5 32 kg
MP: 6(1+2+3+4) 20 kg, 60 Total
Cool down: Deadhangs: 2x10 count
Afternoon: Swings: 1x10 T. 40 kg; half snatches 6 per hand 20 kg; Double cleans 1x5 2(20kg)

I am tired, but that was 150 military presses this week. Onwards towards the ladders to 5.
 
Saturday 5/21/22
Deadhangs: 4x10 count

Sunday 5/22/22
Dedhangs: 4x10 count

Monday 5/23/22
Warm Up: G. Squat 2x5, 32 kg
MP: 2(1+2+3+4+5), 20 kg. (30 Total)
Swings: 10x10 T, 40 kg.
Cool Down: Deadhang: 2x10 count

Today felt easy. I think that was the first time I did 10x10 swings with the 40 kg bell.
 
5/24/22 -- Tuesday
Deadhangs: 4x10 count

5/25/22 -- Wednesday
Warm Up: g. squat 2x5, 32 kg
MP: 3(1+2+3+4+5) 20 kg, (45 Total)
Double Cleans with a front squat on the last one: 5x5 2(20 kg)

I need to pay more attention to keeping tight for the sets of 5 in the military press.
 
5/26/22 -- Thursday
Deadhangs: 4x10 count

5/27/22 -- Friday
Warm Up: G. squat 2x5, 32 kg
MP: 4(1+2+3+4+5) 20 kg, (60 Total)
Swings: 8x10 T 32 kg. 7 Minutes, medium pace
Cool down: Deadhangs: 2x10 count
For the swings, 7 minutes was a throw of the dice. I don't really have any maximum power to give after press ladders, so I changed the protocol.

This completes one cycle of Jurassic Rite of Passage as filtered through the Hardstyle Kettlebell Pro Youtube channel and my own notes. I will weigh in on Sunday, and retest my press with the 24 kg bell on Monday. I am not sure where I am going from here, but I might just repeat the program with a 24 kg bell.
 
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