Ultimate Health

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

  1. Shawn90

    Shawn90 More than 500 posts

    18-6-2019 di C+P 54kg x 1R x 10 / 15 m / FW 80 kg x 16mtr x 2 > 20mtr x 2 / 8.5m
    C+P > 10 x 54kg / FW > 80kg x 72 meters

    20-6-2019 do C+P 52kg x 1R x 12 / FW 80kg x 20mtr x 4
    C+P > 12 x 52kg / FW > 80kg x 80 meters

    22-6-2019 za C+P 52kg x 1,2 x 5 > MP 52kg x 2 x 3 / 20m / FW 84kg x 16mtr x 4
    C+P > 15 x 52 kg + MP > 6 x 52kg / FW > 84kg x 64 meters

    BW 66.7 kg
    skinfold: 10/12mm
    Weaknesses: Balance/hinge for Cleans, and grip (right) for farmer walks ( No Straps)
     
    Last edited: Jun 22, 2019
  2. Shawn90

    Shawn90 More than 500 posts

    24 - 6 - 2019 ma
    MP 52kg x 1,2 x 5 plus 3 x 3 = 24T / 20m / FW 88 kg x 16 mtr x 4 = 64mtr / 9m
    MP: 52kg x 24 reps / FW: 88kg x 64 meters in 29 minutes

    26 - 6 - 2019 wo

    MP 52kg x 2 x 9 = 18T / 13m / FW 88 kg x 16 mtr x 4 = 64mtr / 7.5 m
    MP: 52kg x 18 reps / FW: 88kg x 64 meters in 21 minutes

    28 - 6 - 2019 vr
    MP 52kg x 2,3 x 4 = 20T / 13m / FW 88 kg x 20 mtr x 4 = 80 mtr /8 m
    MP: 52kg x 20 reps / FW: 88kg x 80 meters in 21 minutes




     
    Last edited: Jun 29, 2019
  3. Shawn90

    Shawn90 More than 500 posts

    30 - 6 - zo C&J 52kg > 3r x 7 = 21 T / 15m / Boiler walks (60kg) > 12 mtr x 2

    2 - 7 - di C&J 52kg > 2 , 4 x 4 = 24 T / 15m / FW 88 kg > 12 mtr x 10 = 120 mtr T / 18m

    4 - 7 - do C&J 52kg > 1r x 20 = 20 T / 14m / FW 88 kg > 24 mtr x 5 = 120 mtr T / 14m

    5 - 7 - vr FW 92kg > 20 mtr x 4 = 80 mtr T / HARD

    6 - 7 - za C&J 52kg > 1 , 2 x 10 = 30 T / 24m / FW 92 kg > 16 mtr x 5 = 80 T / 7.5min
     
  4. Shawn90

    Shawn90 More than 500 posts

    8 - 7 - ma C&J 52 kg > 2R x 12 = 24T / 17m / FW 96 kg > 16 mtr x 6 = 96T / 9m

    10 - 7 - wo 2Hs 20 kg > 10 - 15 - 25 - 25 - 25 / CL 52 kg > 1 x 10 / FW 96 kg > 16 mtr x 8 = 128T

    12 - 7 - vr C&J 52 kg > 2R x 13 = 26T / 22m / FW 96 kg > 20 mtr x 4 = 80T / 7.5m
     
  5. Shawn90

    Shawn90 More than 500 posts

    14 - 7 - zo MP 52 kg > 1,2,3 x 5= 30T / 19.5m / FW 100kg > 16 mtr x 4 = 64T / 7.5m

    16 - 7 - di FW 100 kg > 20 mtr x 4 = 80T / 6.5m

    17 - 7 - wo MP 52 kg > 1,2,3 x 3 +4+5= 18T / 9m

    20 - 7 - za MP 52 kg > 1,2,3,4 x 5 = 50T / 31m / FW 112kg > 16 mtr x 4 = 64T/ 11m
     
    Last edited: Jul 26, 2019
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  6. Shawn90

    Shawn90 More than 500 posts

    23 - 7 - di MP 52 kg > 1,2,3 x 5= 30T / 20.5m / FW 112kg > 16 mtr x 4 = 64T / 8m

    25- 7 - do MP 52 kg > 1,2 x 5= 15T / 8.5m / FW 112kg > 18 mtr x 4 = 72T / 8m

    27- 7 - za MP 52 kg > 1,2,3,4 x 5 = 50T / 29.5m / FW 112kg > 20 mtr x 4 = 80T/ 8.5 m

    * Started with goblets 3x3x16kg on saturday to open up the hips, finished my session with towel hangs for decompressing purposes...
    **Compared to 14-7 I gained 2 minutes on the MP's which is roughly a 6% increase of density. And 3680kg ( kg x Tmtr) increase on FW (roughly 57.5%) but a density decrease of 1 minute (13.5%) >

    14 july vs 27 july
    MP: 4 kg per minute increase
    FW:"332 kg per minute increase

    *** Farmer Walks should be re-named to 'Greek God Walks ' ***
     
    Last edited: Jul 27, 2019
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  7. Shawn90

    Shawn90 More than 500 posts

    30 - 7 - di MP 52 kg > 1,2,3 x 5= 30T / 18m / FW 114kg > 25 mtr x 4 = 100T/ 9m

    1 - 8 - do MP 52 kg > 1,2 x 5= 15T / 12.5m / FW 114kg > 25 mtr x 4 = 100T/ 12.5m

    3 - 8 - za MP 52 kg > 1,2,3,4 x 5 = 50T / 30m / FW 52kg >75mtr x 2 = 150T/ 7 m / FW 114kg > 25 mtr x 2 = 50T/ 6 m

    CP 40-50s / Bw: 70 kg

    Holiday 5-aug> 26-aug-
     
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  8. Shawn90

    Shawn90 More than 500 posts

    After 6 months of double kettlebell work, revisiting Simple & Sinister

    Bodyweight: 72kg, after 3 weeks of holiday. Using about 60% of my RM's

    26-8-2019 Goblet Squat (GS) 16kg x 3 x 5r / Halo: 16kg x 3 x 3L+R / For Warm Up's


    26-8 Ma > McP=51s > SW 24 x 5 x 10T > Bent Press (BtP) 24 x 5 x 1L+R

    27-8 Di > SW = 24T - 24T - 24T - 24T - 24T / BtP = 24 - 24 - 24 - 24 - 24

    28-8 Wo > MCP: 46s > SW = 24T - 24T - 24T - 24T - 24T / BtP = 24 - 24 - 24 - 24 - 24

    30-8 Vr > SW = 24T - 24T - 24T - 24T - 24T / BtP = 24 - 24 - 24 - 24 - 24

    31-8 Za > SW = 24T - 24T - 24T - 24T - 24T / BtP = 24 - 24 - 24 - 24 - 24

    1-9 Zo> > SW = 24T - 24R - 24L - 24T - 24T / BtP = 24 - 24 - 24 - 2x24 -
    2x24

    About 5 / 8 minutes for Swings and 5 / 7 minutes for Bent Presses
     
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  9. Shawn90

    Shawn90 More than 500 posts

    Goblet Squat (GS) 16kg x 3 x 5r / Halo: 16kg x 3 x 3L+R / For Warm Up's

    2-9 Ma Sw 24kg > 10T - 10R - 10L - 10T - 10T / BtP > 24 - 24 - 24 - 24 - 24
    3-9 Di Sw 24kg > 10T - 10T - 10T - 10R - 10L / BtP > 24 - 24 - 24 - 24 - 24
    5-9 Do SW 24kg > 10T - 10T - 10R - 10L - 10T / BtP > 24 - 24 - 24 - 24 - 24
    6-9 Vr SW 24kg > 10T - 10T - 10R - 10L - 10T / BtP > 24 - 24 - 24 - 24 - 24
    7-9 Za SW 24kg > 10T - 10L - 10R - 10T - 10T / BtP > 24 - 24 - 32 - 24 - 24 * unhappy with 1hs form
    8-9 Zo SW 24kg > 2T - 2L - 2T - 2R - 2T x 5 = 30T:20LR / BtP > 24 - 24 - 32 - 24 - 24 * much better 1hs form

    * Keeping practice short and easy.
     
    Last edited: Sep 8, 2019
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  10. Shawn90

    Shawn90 More than 500 posts

    Goblet Squat (GS) 16kg x 3 x 5r / Halo: 16kg x 3 x 3L+R / For Warm Up's

    09-9 Ma Sw 24kg >2T - 2L - 2T - 2R - 2T x 7 / BtP > 24 - 24 - 32 - 24 - 24
    10-9 Di Sw 24kg > 10T x 7 / BtP > 24 - 24 - 24 - 24 - 24
    11-9 Wo SW 24kg > 2T - 2L - 2T - 2R - 2T x 7 / BtP > 24 - 24 - 32 - 24 - 24
    12-9 Do SW 24kg > 2T - 2L - 2T - 2R - 2T x 7 / BtP > 24 - 24 - 32 - 32 - 24
    13-9 Vr SW 24kg > 10T x 7 / BtP > 24 - 24 - 32 - 24 - 24
    14-9 Za SW 24kg > 2T - 3L - 2T - 3R x 7 / BtP > 28 - 28 - 28 - 28 - 28
    15-9 Zo SW 24kg > 2T - 2L - 2T - 2R - 2T x 7 / BtP > 28 - 28 - 28 - 28 - 28

    One Hand Swing: x 154 / Two Hand Swing x 336
     
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  11. Shawn90

    Shawn90 More than 500 posts

    17-9 Di > SW 24kg > 70: 2T - 2L - 2T - 2R - 2T x 4 + 2T - 3L - 2T - 3R x 3 / BtP > 28 - 28 - 28 - 28 - 28
    18-9 Wo > SW 24kg > 70: 10T x 7 / BtP > 24 - 24 - 32 - 32 - 32
    20-9 Vr > SW 24kg > 100: 10T x 10 * skip grind to save time
    21-9 Za > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 24 - 32 -32 - 32 - 32 / FW > 112kg x 8mtr x 4
    22-9 Zo > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 24 - 32 -32 - 32 - 32 / FW > 112kg x 8mtr x 2

    1hs x 114 > 2hs x 326 > T = 440
     
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  12. Shawn90

    Shawn90 More than 500 posts

    23-9 Ma > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 32 - 32 -32 - 32 - 32
    25-9 Wo > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 32 - 32 - 32 - 32 - 32 / SW: 11min / BtP: 6:30
    26-9 Do > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 24 - 24 - 32 - 32 - 32
    28-9 Za > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 32 - 32 -32 - 32 - 32
     
  13. Shawn90

    Shawn90 More than 500 posts

    30-9 Ma > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 28 - 32 -32 - 32 - 28
    04-10 Vr > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:20 / 1:00
    05-10 Za > SW 24kg > 100: 2T - 2L - 2T - 2R - 2T x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:15 / 0:55
    06-10 Zo > SW 24kg > 100: 2T - 3L - 2T - 3R x 8 (2LR x 2) / BtP> 32 - 32 -32 - 32 - 32 / Interval: 1:15 / 0:55

    Minor changes
    * Dropped goblet squats. Just doesn't feel right for my knees to do them daily. I just do a static hold in a squatted position, prying a little to obtain the mobility a goblet squat delivers.
     
  14. Shawn90

    Shawn90 More than 500 posts

    07-10 Ma > SW 24kg > 100: 2T - 3L - 2T - 3R x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:10 / 0:55
    08-10 Di > SW 24kg > 100: 2T - 3L - 2T - 3R x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:10 / 0:50
    09-10 Wo > SW 24kg > 100: 2T - 3L - 2T - 3R x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:15 / 0:55
    10-10 Do > SW 24kg > 100: 2T - 3L - 2T - 3R x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:00 / 0:50
    11-10 Vr > SW 24kg > 100: 10T x 10 / Interval: 0:50
    13-10 Zo > SW 24kg > 100: 2T - 3L - 2T - 3R x 10 / BtP> 32 - 32 - 32 - 32 - 32 / Interval: 1:00 / 1:00
     
    Last edited: Oct 20, 2019
  15. Shawn90

    Shawn90 More than 500 posts

    14-10 ma > SW 24kg > 2T - 3L - 2T - 3R x 10 / TGU: 24 - 24 - 24 - 24 - 24 / Interval: 1:00 / 1:00
    15-10 di > SW 24kg > 2T - 3L - 2T - 3R x 10 / TGU: 24 - 24 - 24 - 24 - 24 / Interval: 1:00 / 1:00
    16-10 wo > SW 24kg > 2T - 3L - 2T - 3R x 10 / TGU: 24 - 24 - 24 - 24 - 24 / Interval: 1:00 / 1:00
    17-10 do > SW 24kg > 2T - 3L - 2T - 3R x 10 / TGU: 24 - 24 - 24 - 24 - 24 / Interval: 0:55 / 0:50
    18-10 vr > SW 24kg > 5L - 5R x 10 / TGU: 24 - 24 - 32 - 24 - 24 / Interval: 1:30 / -
    19-10 za > SW 24kg > 5L - 5R x 10 / TGU: 24 - 32 - 28 - 28 - 28 / Interval: 1:30 / 1:30
    20-10 zo > SW 24kg > 5L - 5R x 10 / TGU: 24 - 32 - 28 - 28 - 28 / Interval: 1:30 / 1:30

    Warm up consists of static holds on the bottom of the squat, with a little prying for 5 up to 15 seconds. Not counting. And Arm Bars.
     
  16. Shawn90

    Shawn90 More than 500 posts

    21-10 ma > SW 24kg > 5L - 5R x 10 / TGU: 24 - 32 - 28 - 28 - 28 / Interval: 1:20 / 1:20
    22-10 di > skin burn / TGU: 32 - 32 - 28 - 28 - 28
    23-10 wo > SW 24kg > 1T - 4L - 1T - 4R / TGU: 2x24 - 2x24 - 32 / SWInterval: 1:00
    24-10 do > SW 24kg > 1T - 4L - 1T - 4R / TGU: 24 - 32 - 28 - 28 - 28 / Interval: 1:00 / 1:00
    25-10 vr > SW 24kg > 5R-L x 10 / TGU: 28 - 28 - 28 - 28 - 28
    26-10 za > SW 24kg > 5R-L x 20 / TGU: 28 - 28 - 28 - 28 - 28 / Interval: 0:45 / 0:50 * sweaty

    *
    Have to miss sunday's session due to work. Lack of rest etc.
    ** Swing working sets of 5 reps per set one handed, unsure weather to just do 20 sets and eventually do 6/16, 7/14, etc or do 10 sets and add a rep with time. Like 5rx10, 6rx10 etc.
    *** Bottleneck is skin burning sensation, but facing this does increase focus on form " remembering the SFG Clock guide. Putting the bell down at 8 ( not actually putting it down) decreases pressure on the hands ;)
     
    Last edited: Oct 27, 2019

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