all posts post new thread

Using Russian Tools to Cure an Irish Weakness

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Q and D
Day 1
10 minutes skipping Nasal B.
3 series 5/4 48kg and push up
Using lots of liquid chalk and trying to overspend the eccentric..

Rested 10 minutes
2 24 military press 5 sets of 8
10 min walk with breath holds
 
Quick warm up skipping nasal b
3 series of 5/4 with 48 and push up
Rest
15 minute density
2 24 kg 4 press and 4 FSQ

Done
 
Skipping 5 min nasal breathing
3 series 5/4 48 kg and push up

rest 10 min

density training 2 24 kg 4 reps back and forth for 15 minutes
RPE 6 out of 10
 
3 series 5/4 48 kg OHS and push up
OS rolls
Tired. Power was dropping in swings..pushed hard earlier in the week..
 
OS reset
Barbell Front squat 80kg sets of 5 superset with 5 chins
15 minutes
5 by 5 barbell military press
Q and D 5/4 using prowler
Dead bugs
 
10 min cardio warm up
Leg extension leg curl 4 sets of 12 back to back 40 kg
Back squat 70 kg 4 sets of 12
Stiff leg deadlift 3 sets of 8 50kg
Lunges 4 sets of 12
Cool down
 
Hypertrophy barbell
Dumbbell press sets of 10 superset with Fly
Pull down lat 12 reps 60 kg superset with row 50kg
Squat 70kg 12 reps 3 sets
Rope tucks and leg raise
 
Flu wiped me out from 16/01
Have spent a few days rereading Simple Sinister and Q and D. Need to map out where next. Was initially moving towards a barbell hypertophy program but now thinking S and S and PTTP2.0 across the next 6 weeks. Decisions Decisions
 
Starting new program tomorrow. Can’t do S/S due to impinged shoulder.
Working loosely off SE guidelines
Using Al C simple to S endurance template but Using 8 48 kg swings and 3 push ups EMOTM.
Prioritise this program 4 times a week
2 full body barbell session if possible replace with 45 minute walk
Use OS as warm up and cool down
Let’s see how it goes
 
10 min jog
Barbell Complex Dan John 40 kg
4 sets of 8 reps
30 sec on 30 sec off 6 times row
Hard style plank
 
Strong E style work continues
18 minutes 8 2H swing and 3 push up. EMOTM
Cals 151 average HR 95
Felt tougher than that particularly the middle sets. Easy to fall into a lazy swing. Trying to keep power setting at 7 with deep hinge. Lovely way to train. Very meditative in ways.
Finished with 2 24 kg
5 D squat 5 DCl and 5 DMP
3 sets and stretch
 
Pavel Macek Leopard series stretch
SE type work
22 mins EMOTM
8 swing 3 push up 48 kg
Challenging tonight.
Cals 135
HR 110 average
 
TGU 6 reps 24kg
First TGU in over a year shoulder still sensitive
Arm bars
SE
10 mins
8 swings 48kg 3 push up
Double 24 C and P
1. 2.3
5 ladders
 
Hard style abs warm up
6 TGU 24 kg
SE style workout 8 swings 48kg 3 push ups EMOTM
16 minutes
Got lazy in middle sets.
5 hard style sit up 5 48kg suitcase left each side
Av HR 89
Max HR 129
Calories 171
Felt tougher
 
Hard style abs warm up
Strength Aerobics 32g 1 clean 1 press 1 squat 20 minutes nice pace
3 HS sit ups and 5 L 48kg suitcase 5 R
3 sets
 
Really tired today and not really feeling it so went to gym
10 min elevated walk
2 24 kg complexes
Hard style abs
Hollow rock 15 seconds 1 min rest 5 sets
Hairstyle plank 12 seconds 1 min rest 5 sets
Back to SE work in the morning
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom