Ultimate Health

Discussion in 'Training Logs' started by Shawn90, Oct 14, 2018.

  1. Shawn90

    Shawn90 More than 500 posts

    28-1 tm 3-2 -2019

    29-1 Di > DMP+DFSQ: 2x16 : 16m: 3r x 8s = 24T
    31-1 Do > DMP+DFSQ: 2x16 : 20m: 2r x 12s = 24T
    02-2 Za > DCL: 2x16: 8 - 5 / 2x20: 5 - 5 - 5
     
    Last edited: Feb 3, 2019
  2. Shawn90

    Shawn90 More than 500 posts

    4-2 tm 10 -2 2019

    Week 1, Explosive Block

    4-2 Ma. C&J 2x16 > 3 x 17 = 51 T / BH: 28 x 3 x 10/20s
    6-2 Wo. C&J 2x16 > 2,3,5 x 6 = 60 T/ BH: 28 x 3 x 15/20s
    8-2 Vr. C&J 2x16 > 4 x 16 = 64 T / BH: 28 x 3 x 15/20s

    * Warm Up = TGU 2 singles per arm with 28kg, BH stand for Bar Hangs. Spine decompress works better when the back is warm. I can still do a full bridge. Bodyweight is at 65 kg, and belly skinfold about 10/11 mm measured in the morning and evening. I had no moments for serious breathing sessions.

    I am also sore all over.
     
  3. Shawn90

    Shawn90 More than 500 posts

    11-2 tm 17 -2 2019

    Week 2, Explosive Block

    11-2 Ma. C&J 2x16 > 4 x 17 = 68 T / BH: 28 x 3 x 10/20s
    13-2 Wo. C&J 2x16 > 2,3,5 x 7 = 70 T/ BH: 28 x 3 x 15/20s
    16-2 Za. C&J 2x16 > 5 x 15 = 75 T / BH: 28 x 3 x 15/20s
    End of block: gained 24 reps.

    *Warm Up = TGU 1 double per arm with 28kg on saturday, 2 singles per arm on monday and wednesday.
    ** Endurance in hanging goes up aswell, not my intention, but it's nice and spine feels great after.
    *** Adjust Your Sails (and Your Stance) with the Lock and Rock | StrongFirst > My legs/hips feel alot better, and feet no longer turn during the exercise.
    **** I feel more comfortable when racking a little wide, not sure why.
     
  4. Shawn90

    Shawn90 More than 500 posts

    18-2 tm 24 -2 2019

    Week 3, Grind Block

    18 -2 Ma. MP+FSQ 2x16 > 3 x 18 = 54 T
    20-2 wo. MP+FSQ 2x16 > 2,3,5 x 6 = 60 T
    22-2 Vr. MP+FSQ 2x16 > 4 x 17 = 68 T

    * Warm Up = Either none or Arm Bar 28kg 2 singles per arm works miracles.
    ** First thing to burn up is left shoulder during front squats. Eventually I start doing random reps of squats or no squats at all. They give a huge pump in the inner thigh for me, and I don't need that.
    *** My shoulders and forearms were sore for the full week. The total load of 50+ reps plus physical work ( more than usuall ) for the past 7 work days made sure of this. But never failed on anything ;)
    **** Also my glutes and inner thighs experienced soreness in the morning, due to the wide stance front squats.
    ***** 2x16 is lightweight for me. Im curious how many reps I will reach next week. Estimation is 72 - 80 - 85 if i always get more reps the next workout.
     
  5. Shawn90

    Shawn90 More than 500 posts

    Week 4, Grind Block
    25-2 Ma. MP 2x16 > 4 x 19 = 76 T
    27-2 wo. MP 2x16 > 2,3,5 x 8 = 80T
    1-3 Vr. MP 2x16 > 5 x 17 = 85 T

    End of block: gained 31 reps.
    But this intensity is way too low. Double 16s are my 'theoretical' 15+ rep max in military press. My progression table is based on 7/8 RM weights.
     
  6. Shawn90

    Shawn90 More than 500 posts

    4 -3 t/m 10-3 2019; 'changed progression table'

    Week 1, Explosive Block

    4-3 Ma. C&J 2x16 > 5 x 13 = 65 T * Mistake in my progression table, had to be 3s*
    6-3 Wo. C&J 2x16 > 2,3,4 x 8 = 72 T
    9-3 Vr. C&J 2x16 > 5 x 15 = 75 T
     
    Kiacek likes this.
  7. Shawn90

    Shawn90 More than 500 posts

    11 maart t/m 17 maart - 2019

    Week 2, Explosive Block

    11-3 Ma. C&J 2x16 > 4 x 18 = 72 T *
    13-3 Wo. C&J 2x16 > 2,3,5 x 8 = 80 T
    15-3 Vr. C&J 2x16 > 6 x 15 = 90 T * sets of 6 = easier than expected *

    * about 45 seconds for 6 reps. To get in front of bells, and put them safely down and stand straight up. Say 1 rep = 6 seconds.
    ** 90 reps x 6 seconds = 540 seconds Time under Tension. Divide by 60s = 9 (minutes)
    *** 30m - 9m = 21m divided by the amount of series
    **** 21 / 15 = 1.4 minute (rest per set ) m/s = 1:24
    ***** My average rest time after each serie is 1 minute and 24 seconds on the last day of the block. 6 reps 15 sets = 90 total in 30 minutes.


    17-3-2019 C&J test 2x20kg:
    x12 (medium effort, bottleneck = breathing/lactate)
     
    Last edited: Mar 17, 2019
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  8. Shawn90

    Shawn90 More than 500 posts

    18-3 tm 24-3 2019

    Week 1 , Block 2: Grind

    18 -3 Ma. MP 2x16 > 5 x 20 = 100 T
    20-3 wo. MP 2x16 > 2,4,6 x 9 = 108 T
    22-3 Vr. MP 2x16 > 7 x 16 = 112 T
    23-3 Za. FSQ 2x16 > 3 x 10 = 30 T (15minutes)

    Total volume= 2 x 16 kg x 112r = 3.584 kg

    25-3-2019 2x20 -C&J = 7 reps
    -------------2x20 -MP = 9 reps
    * It is not so much the jerks that are difficult, but the cleans. Balance is much of a challenge, and the inefficiency of my cleans make my respiratory system work overtime. I stopped early on the presses, since my right shoulder isn't 100%. Too much computer time last weekend.
     
    Last edited: Mar 30, 2019
  9. Shawn90

    Shawn90 More than 500 posts

    25 -3 tm 31 -3 2019

    Week 2 , Block 2: Grind (adapt to 2x20kg)

    26 - 3 Di. MP+FSQ 2x20> 4+2 x 13= 52+26T
    28 - 3 Do. MP+FSQ 2x20> 2,3,5 x 4 = 40+20T (2ominutes)
    30 - 3 Za. MP 2x20> 6 x 11= 66T

    * I don't like adding the front squats. The thigh chafing sucks.
    ** I was thinking of adding things to the grind block, like pull ups and dips. But after having a look in the mirror I figured I don't need anything else but MP and C&J!
     
  10. Shawn90

    Shawn90 More than 500 posts

    1 -4 tm 7 - 4 2019

    Week 1 , Block 1: Explode

    1 - 4 ma. C&J 2x20> 3 x 18= 54T
    3 - 4 wo. C&J 2x20> 2,3,4 x 7 = 63T
    6 - 4 za. 1hS 24 kg> 5R+5L x 10= 100T (2ominutes)

    * computing shoulder, couldn't do my session (rack) pain free on Wednesday on right shoulder. Anything that involves the anterior muscle ( not deltoid but deeper) slightly hurts. So I did one hand swings instead of C&J on the third day. Hope next Monday my shoulder recovered.
     
    KenKennedy likes this.
  11. Shawn90

    Shawn90 More than 500 posts

    Narrowed it down to bursitus with doctor. I suppose the main cause wasn't computing or training, but work.
     
    Waryrenn likes this.
  12. Shawn90

    Shawn90 More than 500 posts

    11 - 4 - 2019 thursday
    I worked in the garden yesterday, mainly using my left side. It was ok, healing is coming along.

    12 - 4 - 2019 friday
    I tried a few singles arm bars with light weight (24kg) and managed this pain free and without trouble. Finished with a set of 10 2 handed swings with the same bell, also without trouble. If saturday morning I wake without agony then I suppose I can resume light training.


    13 - 4 - 2019 saturday
    I feel fine. Carried my 2 20kg bells and 24 kg and 28kg bells downstairs. Put the 24kg bell in my garden, set the timer to 31 minutes and did 20 sets of 10 reps under 25 minutes. (200x 2h swing total)

    14 - 4 - 2019 sunday
    Again feeling better. Did 8 series of 12 reps 2hs with 24kg bell (96 reps) , then tore a little callus on my pinky. Called it a day and took a hot shower.
    * 24kg is shockingly ligh, and easy
     
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  13. Shawn90

    Shawn90 More than 500 posts

    16 - 4 - 2019 tuesday
    2Hs > 24kg x 4 x 15 = 60T* 15 minutes

    17 - 4 - 2019 wednesday
    2Hs > 24kg x 5 x 15 = 75T* 15 minutes

    19 - 4 - 2019 friday
    1Hs > 24kg x 7 x 5R5L = 70T* + 1Hs > 20kg x 8 x 5R5L = 80T 30 minutes

    20 - 4 - 2019 saturday
    1Hs > 20kg x 10 x 5R5L = 100T* + 2Hs > 32kg x 10 x 5 = 50T 30 minutes

    Super hot weather tore callus on my hand. Taped it and continued the swings saturday.
     
  14. Shawn90

    Shawn90 More than 500 posts

    After 6 day's of doing nothing.

    Grind week 1

    27 -4 AB: 28kg x 1 > MP 20+20: 4r x 3 + 3r x 12 = 48T / 30m > HLR: 2 x 3r
    29-4 AB: 28kg x 1 > MP 20 + 20: 2 x 10 = 20T / 15m > HLR: 2 x 2r
    1-5 AB: 28 x 1 > MP 24+24: 1 x 5r + 2 x 2r + 2 x 3r > HLR: 10 x 1r (full & Strict)

    Two weeks after my bursitis. I've been reading (re-reading) Muscle Control by Maxick. And Hardstyle Abs by Pavel. So I try focus more on contracting the muscle rather than move the weight. THIS isn't that easy. Also I try to maximize tension in all muscles used during my exercise rather than just the prime movers. Focusing my mind seem to improve my Arm Bar with Left. Usually my shoulder burns up, without ever feeling the lat, or whatever it is in the upper back that SHOULD contract hard. by focusing my mind on the part that SHOULD contract, it actually happens and I can hold the weight up longer without shoulder burn.

    Contracting the legs, butt, abs, back and chest, during MP's and keeping them contracted really makes the weight feel light. But fatique sets in much quicker. I notice how abs give in first, or it is the growing urge to breathe in deeply. Btw, I never mouth- breathe during exercise.

    As for Hanging Leg Raises. I have increased the ROM I use ( must touch bar :) ) So reps automatically decrease. This is hard for an abdominal exercise.
     
  15. Writefast

    Writefast Double-Digit Post Count

    Can you explain what Morning Control Pause is?
     
  16. Shawn90

    Shawn90 More than 500 posts

    The DIY body-O2 test is a very accurate health test. Clinical experience of Soviet and Russian Buteyko doctors shows that this test is the most representational in relation to the health state of people with health symptoms and/or chronic diseases. This test is also called the CP (Control Pause). CP (Control Pause) = Body O2 test

    Rakhimov, Artour. Advanced Buteyko Breathing Exercises (Buteyko Method Book 2) (p. 8). Kindle Edition..

    Either you already measured your CP many times or not, in both cases you are probably wondering which CP number is the most important for the Buteyko breathing method. This question is very important since the answer and attitude shape the strategy and chosen activities. Some Buteyko breathing practitioners greatly emphasize the importance of many breathing sessions and an ability to achieve very large CP numbers during the day. These are great things. However, it is even more important to maintain the same level of health during and after sleep. What are the possible problems and dangers of sleep? During the night we do not control our breathing. For most people, as was discussed before, breathing is heaviest between about 4 and 7 am. The CP is lowest during these early morning hours. Meanwhile, the main damage to the body with resetting of the breathing center corresponds to the minimum daily CP. Many positive changes due to higher daily CPs could be eliminated during sleep because of hyperventilation. The rate of overall weekly progress is reduced. The student has to start over each morning almost from the beginning. Conclusion: Severely sick people are most likely to die during early morning hours (4-7 am), when our breathing is heaviest and body oxygenation lowest. This fact was found for heart disease, stroke, COPD, asthma, epilepsy and many other conditions.

    Rakhimov, Artour. Advanced Buteyko Breathing Exercises (Buteyko Method Book 2) (p.18/19). Kindle Edition.
     
  17. Shawn90

    Shawn90 More than 500 posts

    Grind week 2
    4-5 AB: 32kg x 1 > MP 24+24: 2 x 13 = 26T / 24m > HLR Full: 2R x 6 = 12T
    6-5 MP 24 + 24 : 1 x 12 = 12T / 15m > HLR Full Singles, forgot to record ...
    8-5 MP 24+24: 3 x 10 = 30T / 20m > HLR Full: 5 - 4 - 3 - 2 - 1 = 15T

    Measured CP at approximately 9;30 am at 42 seconds. I'm content with that, as I haven't done a buteyko session for 3 months. I also been GTGíng with CoC T gripper. And ordered a 0.5, since 1.0 is a bit too heavy for GTG. ( work with 70%RM )
     
  18. Shawn90

    Shawn90 More than 500 posts

    11 tm 19 may 2019 Explode

    11-5 za AB>32kg x 1/15s > C&J 24+24 > 5x3 + 5x2 =25T/26m + Jerks 1x5R
    13-5 ma C&J 24+24 > 2r x 15 =30T/24m
    15-5 wo C&J 24+24 > 20T = 5 - 2 - 2 -1 - 3 -2 - 5 / 10m
    17-5 vr C&J 20+20 > 1 x 10RM
    18-5 za C&J 24+24 > 2 x 19 = 38T / 1.824 KG

    * GTG coc Gripper 0.5: circa 5 to 10 singles during the day. In weekend GTG hanging leg raise.

    18 may 2019
    L 167cm KG 65.8 N 39cm W 87.5 H= 92cm BF= 19.1%

    19 may 2019
    EBH 14:45 empty stomache, but 2 coffee's within the hour: 56s .....
    Observation: Ballistics maintain a healthy CP :)
     
    Last edited: May 25, 2019
  19. Shawn90

    Shawn90 More than 500 posts

    20 tm 26 may 2019 Explode

    20 - 5 ma C&J (24+24) 3 - 2 x 8 = 40 T / 25 m / 1.920 kg
    22 - 5 wo C&J (24+24) 3 x 15 = 45 T / 29m / 2.160 kg
    25 - 5 za C&J (24+24) 4 - 2 x 8 = 48 T / 28m / 2.304 kg

    Clean & Jerk
    Pair of 16s max = 90R - 2.880 kg / 15 - 3 - 2019 (30m) (sets of 6R)
    Pair of 20s max = 63R - 2.520 kg / 3 - 4 - 2019 (30m) ( ladder 2-3-4 )
    Pair of 24s max = 48R - 2.304 kg / 25 - 5 - 2019 (3om) ( ladder 4 - 2 )

    Military Press
    Pair of 16s max = 112R - 3.684 kg / 22 - 3 - 2019 (3om) (sets of 7R)
    Pair of 20s max = 60 R - 2.400 kg / 28 - 3 - 2019 (3om) ( Ladder 2,3,5)

    Setting Goal C&J of pair of 24s on 90R - 4.320kg (74% BW)
    Setting Goal MP pair of 24s on 100R - 4.800 ( 74% BW)

    * Observation: Doing much less total volume (kg) with a heavy pair triggers more Hypertrophy in me than doing a lot more total volume with a light-medium pair of bells.
    ** Lack of aerobic work and skill makes my MP much stronger than my C&J. For both lifts a pair of 20s is close to my 10RM though.
    *** C&J increases my endurance in MP, but not visa versa. C&J makes me look more athletic compared to MP. Most likely because of the Cleans. MP however does give an enormous upper body pump in the shoulders and lats. When finishing a set with Iron Cross Hold, just for a few seconds, palms up, The upper chest really gets a huge pump as-well.
    ****I've been doing a little cutting since 18-5 and sleeping much less (-6hours) Both factors stall progress, but not really overexerting myself. Damaging the muscle doesn't trigger hypertrophy. Mechanical Tension does. :)
     
    Last edited: May 25, 2019
    North Coast Miller likes this.
  20. Shawn90

    Shawn90 More than 500 posts

    Grind
    27-5 ma Pull Up/Dips EDT: 3/5 x 10 = 30/50T /bw 65.6kg / 23m
    30-5 do Pull Up/Dips EDT: 3/3 x 10 = 30/30T /66+10kg / 23m
    1-6 za 2Hs > 24kg > 5 - 10 - 15 - 20 - 20 - 15 - 10 - 5 - 5 - 10 = 115 T / 15m

    Pre-Holiday:
    2-6 zo C&J 24+24 > 2R x 10 = 20T /15m / Pull Up per CC: 4 - 4 - 4 = 12T / Diamond Push Up per CC: 5 - 5 - 5

    * I really missed not doing C&J for a whole week. I think I am in love :p
    ** MP's are great, but I think Pull Ups and Dips suit my wishes better (mass, along with C&J strength and stamina )
    *** I have not pushed myself at all. The warm weather makes it hard to breathe. I prefer training in the cold.
     
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