Physical Therapy
I haven't even mentioned this on the blog but I've been going to physical therapy in January for my right knee. MRI revealed a small tear in the medial meniscus. It didn't go all the way through. In any event, I started physical therapy a couple of weeks ago. The first visit I had some manual distraction and shit down. I have a few little exercises I do as "homework." Mostly glute stuff with the bands.
The guy said he's seen a lot worse, and I have no doubt he has. The truth is, I didn't even schedule an appointment for this until damn near 6 months after the initial issue. Then I had to: go to the doctor, get referred for xray, get xrays back, get an mri, get mri back, get referral to pt, go to pt for screening. That took damn near 8 weeks. (Not necessarily the doctor's fault, a couple holidays and my work schedule interrupted things). By the time I started physical therapy, my knee had gotten a lot better on its own.
I also think I was pretty careful working around it. For 6 months I basically never let my knee go over my toe once. In the mean time, I figured out how to hammer my glutes and other areas while minimizing pain. And thats basically what the physical therapy amounts to. Glute work lol.
When January rolled around, I decided to dive into the swing thing even though I knew I'd be starting PT. Fuck it lol. At first the swings bothered my knees, but now they don't. In hindsight, I think the high rep work has done wonders for my joints.
The Rippetoe hybrid setup has been instrumental getting me back under the bar for squats. I really have no interest in the internet debates about hip drive, etc. I just know that I'm tall, I have shit knees, shit knee genetics (my Mom's side of the family literally all had knee surgies after athletic injuries), and I don't want my knees flailing all the fuck around when I squat. The hip drive feels powerful and safe to me. So, I'm going with it.
The Coming Weeks
The Balance powerlifting meet got pushed back again. It was supposed to be April 12, now its going to be "early summer." To be honest, I'm relieved. I would have had 9 weeks to prepare, and I kind of had this bad feeling like I would have made poor decisions leading up to it. This takes a lot of pressure off me and allows me to simply program based on what I think is right for me right now.
I want to run a classic 3 day a week barbell strength training program. I'm going to do a little more reflection on whether that is "right" for me. I think it is, but I just want to be methodical with my approach. Whatever I choose, I need to do something very, very moderate. I don't have the base to jump into a huge amount of barbell lifting off the back. Its not like I'm fragile, but I don't have the resiliency I did a while back when I was doing BB lifts like everyday lol.
Aside from easing back into it, I work long hours. I need something reasonable that I can stick to. My basic thought is this:
Tuesday - Lower
Thursday - Upper
Saturday - Combined
Its not completely optimal, but I don't have the time/motivation to get into the gym 3x on the weeknights. Also, I don't want to have to do full body warm-ups everytime I go to lift after work.
Those are just some preliminary thoughts. I ordered Practical Programming 3rd Edition, so I'm sure I'll have a million more ideas soon.
Tuesday, January 28, 2014
01/28/14
1. Squat
305x5
305x5 http://www.youtube.com/watch?v=9mOG98FH3NE
305x5 http://www.youtube.com/watch?v=a_P_47DDOLg
Notes
Didn't get to the gym until 8:45. Instead of rushing, I did a nice warm-up and took my time getting some quality squat work in.
I thought all three sets were high quality. I went slightly wider today with a little extra toe flare. I'm talking a few degrees at most but it made a difference. I had some good drive out of the hole. On the third set I start to get a little sloppy with the spine and hip break. A couple of the reps I go into slight extension. I'm fine with that level, I'd say its in the zone of normal. I just don't like the sit-back break I started doing.
If I feel good on Saturday, 315x3x5.
305x5
305x5 http://www.youtube.com/watch?v=9mOG98FH3NE
305x5 http://www.youtube.com/watch?v=a_P_47DDOLg
Notes
Didn't get to the gym until 8:45. Instead of rushing, I did a nice warm-up and took my time getting some quality squat work in.
I thought all three sets were high quality. I went slightly wider today with a little extra toe flare. I'm talking a few degrees at most but it made a difference. I had some good drive out of the hole. On the third set I start to get a little sloppy with the spine and hip break. A couple of the reps I go into slight extension. I'm fine with that level, I'd say its in the zone of normal. I just don't like the sit-back break I started doing.
If I feel good on Saturday, 315x3x5.
Monday, January 27, 2014
1/27/14
1a. Swings (70/53)
500 reps
1b. Press (53)
4; 6; 3 . . . 65
1c. Goblet (53)
5x10
1d. Row (53)
5x10
500 reps
1b. Press (53)
4; 6; 3 . . . 65
1c. Goblet (53)
5x10
1d. Row (53)
5x10
Saturday, January 25, 2014
01/25/14
1. Squat
295x5
295x5 http://www.youtube.com/watch?v=_23vUN9z6P8
295x5 http://www.youtube.com/watch?v=4T7qA_-S9lk
2a. Swings
4 clusters 10, 15, 25, 50 (70 for first 3 sets) (400)
2b. Pushups
3; 5, 9 x 4 clusters (68)
2c. Chins
2, 3, 4 (36) (first set w/ 53 lbs weighted)
Notes
Squats felt good. Knees still drifting forward, I really don't know how to stop it. Its not really bothering me. Maybe its not possible with this stance. I felt a solid groove today.
Most of the reps look smooth and relatively "easy" but they don't feel that way. I guess I kinda forgot that squats are a really hard exercise. I'm getting soft.
Overall, squats are starting to look a little more efficient. Just a single movement, up and down.
Got burnt out on swings. Using the 70 for the first 3 sets is not easy. I did my last 50 rep set with the 70. My goal is for my final workout to be 500 with the 70.
295x5
295x5 http://www.youtube.com/watch?v=_23vUN9z6P8
295x5 http://www.youtube.com/watch?v=4T7qA_-S9lk
2a. Swings
4 clusters 10, 15, 25, 50 (70 for first 3 sets) (400)
2b. Pushups
3; 5, 9 x 4 clusters (68)
2c. Chins
2, 3, 4 (36) (first set w/ 53 lbs weighted)
Notes
Squats felt good. Knees still drifting forward, I really don't know how to stop it. Its not really bothering me. Maybe its not possible with this stance. I felt a solid groove today.
Most of the reps look smooth and relatively "easy" but they don't feel that way. I guess I kinda forgot that squats are a really hard exercise. I'm getting soft.
Overall, squats are starting to look a little more efficient. Just a single movement, up and down.
Got burnt out on swings. Using the 70 for the first 3 sets is not easy. I did my last 50 rep set with the 70. My goal is for my final workout to be 500 with the 70.
Friday, January 24, 2014
1/24/14
1a. Swings (70, 53)
5 clusters - 10, 15, 25, 50 (500)
1b. KB Press (53)
5 clusters, 4, 4, 4 (60)
1c. Goblet Squat (70)
1 set of 8 after each cluster (40)
1d. KB Row 53
1 set of 5 after each cluster (25)
5 clusters - 10, 15, 25, 50 (500)
1b. KB Press (53)
5 clusters, 4, 4, 4 (60)
1c. Goblet Squat (70)
1 set of 8 after each cluster (40)
1d. KB Row 53
1 set of 5 after each cluster (25)
Tuesday, January 21, 2014
01/21/14
1a. Swings
5 clusters 70x10; 70x15; 53x25; 53x50 (500)
1b. One Arm Press
5 clusters 53x3; 53x3; 53x3 (45)
2. Goblet Squat
70x5x5
Notes
Bumped up to the 70 pounder for the sets of 10 and 15. It was much easier than I thought. In a weird way, I almost liked it better than the 53. The momentum felt good. I have a huge imbalance between my left and right side when pressing. Never noticed it until now with some of the higher volume pressing. My form is really improving with all this stuff.
5 clusters 70x10; 70x15; 53x25; 53x50 (500)
1b. One Arm Press
5 clusters 53x3; 53x3; 53x3 (45)
2. Goblet Squat
70x5x5
Notes
Bumped up to the 70 pounder for the sets of 10 and 15. It was much easier than I thought. In a weird way, I almost liked it better than the 53. The momentum felt good. I have a huge imbalance between my left and right side when pressing. Never noticed it until now with some of the higher volume pressing. My form is really improving with all this stuff.
Monday, January 20, 2014
01/20/14
1. Squat
285x5 http://youtu.be/rRXK8Wu_2hE
285x5
285x5 http://youtu.be/Oc3y7FULPos
2a. Swings (53)
10; 15; 25; 50 x 5 clusters (500 total)
2b. Chins/Pullups
2;3;4 x 5 (45 total)
2c. Pushups
4; 5; 7 x 5 (80 total)
Notes on Squatz
I can't believe that is me squatting haha. They aren't perfect, but I'm pretty pleased.
First set. I've got a super narrow stance there. As a result, I get deep as fuck. The knees got more forward than I felt comfortable with though
Third set. Moved the feet out about 1.5 inches and flared the toes a little more. Less knee travel, although the knees still aren't setting as early as I'd like. I felt a little more power with this setup, probably due to the fact that its a slightly shorter rom. In any event, this was probably the best looking set of squats I've ever performed. I'm going to keep working at it.
Stance. So, I've done a ton of experimenting with stance, and I've basically settled on feet width in the 3rd set. They are ridiculously narrow as compared to some people, but every half inch wider I go, it puts more stress on my hip joints. *shrug* At this point, I really don't think its a mobility or movement thing. Or at least its not something I'm willing to hunker down and address/try to fix. When I am at my loosest/most warmed up state, this is what feels natural. I am probably limiting total poundages, but I really don't care about that anymore. I got immense satisfaction from squatting tonight, so thats good enough for me.
285x5 http://youtu.be/rRXK8Wu_2hE
285x5
285x5 http://youtu.be/Oc3y7FULPos
2a. Swings (53)
10; 15; 25; 50 x 5 clusters (500 total)
2b. Chins/Pullups
2;3;4 x 5 (45 total)
2c. Pushups
4; 5; 7 x 5 (80 total)
Notes on Squatz
I can't believe that is me squatting haha. They aren't perfect, but I'm pretty pleased.
First set. I've got a super narrow stance there. As a result, I get deep as fuck. The knees got more forward than I felt comfortable with though
Third set. Moved the feet out about 1.5 inches and flared the toes a little more. Less knee travel, although the knees still aren't setting as early as I'd like. I felt a little more power with this setup, probably due to the fact that its a slightly shorter rom. In any event, this was probably the best looking set of squats I've ever performed. I'm going to keep working at it.
Stance. So, I've done a ton of experimenting with stance, and I've basically settled on feet width in the 3rd set. They are ridiculously narrow as compared to some people, but every half inch wider I go, it puts more stress on my hip joints. *shrug* At this point, I really don't think its a mobility or movement thing. Or at least its not something I'm willing to hunker down and address/try to fix. When I am at my loosest/most warmed up state, this is what feels natural. I am probably limiting total poundages, but I really don't care about that anymore. I got immense satisfaction from squatting tonight, so thats good enough for me.
01/19/14
1a. Swings
3 clusters for 300
1b. Press
53x3 (9 total)
1c. Goblet Squat
25 total
Notes
Wanted to finish the swings from Friday night. Did this in my living room.
3 clusters for 300
1b. Press
53x3 (9 total)
1c. Goblet Squat
25 total
Notes
Wanted to finish the swings from Friday night. Did this in my living room.
01/17/14
1. Squat
275x5; 275x5; 275x5
2a. Swings
200
2b. Chins
2c. Pushups
Notes on New Warmup
Friday night workout. Ran out of time to complete swings. Squat was good, mostly due to the new warm-up approach. After small amount of soft tissue and 3-4 stretches that combine hip/glute/thoracic stuff, I do:
4 Rounds:
1a. Swing x 25
1b. Goblet Squat x 5
1c. Windmill x 1
1d. Max contracted glute thrust
1e. Max contracted side bridge.
This is the best warm-up for squats I've ever done. I do the swings hardstyle with a deep, exaggerated stretch. This loosens up the hams and gets my glutes going immediately. Next, pop into the goblet squat. By the second round, I'm getting ass to grass. Windmill opens up thoracic and stretches the shoulder and rotators.
The light bulb moment for me was adding in the max contraction glute thrust and side bridge. I hold each movement for about 5-7 seconds. What I think I'm doing (my theory) is literally squeezing my hip joints into place. The dynamic movements beforehand get everything loose. The contractions "set" my hips and pelvis.
This warmup is the culmination of 15+ months of pounding away at all this shit. No one on this planet could have ever come up with this and say "Hey JB, this is the exact warmup you need to do." Its not perfect, and I'll experiment, but the 4 rounds thing is fucking golden. The entire warmup took about 15 minutes, including the soft tissue and stretches.
275x5; 275x5; 275x5
2a. Swings
200
2b. Chins
2c. Pushups
Notes on New Warmup
Friday night workout. Ran out of time to complete swings. Squat was good, mostly due to the new warm-up approach. After small amount of soft tissue and 3-4 stretches that combine hip/glute/thoracic stuff, I do:
4 Rounds:
1a. Swing x 25
1b. Goblet Squat x 5
1c. Windmill x 1
1d. Max contracted glute thrust
1e. Max contracted side bridge.
This is the best warm-up for squats I've ever done. I do the swings hardstyle with a deep, exaggerated stretch. This loosens up the hams and gets my glutes going immediately. Next, pop into the goblet squat. By the second round, I'm getting ass to grass. Windmill opens up thoracic and stretches the shoulder and rotators.
The light bulb moment for me was adding in the max contraction glute thrust and side bridge. I hold each movement for about 5-7 seconds. What I think I'm doing (my theory) is literally squeezing my hip joints into place. The dynamic movements beforehand get everything loose. The contractions "set" my hips and pelvis.
This warmup is the culmination of 15+ months of pounding away at all this shit. No one on this planet could have ever come up with this and say "Hey JB, this is the exact warmup you need to do." Its not perfect, and I'll experiment, but the 4 rounds thing is fucking golden. The entire warmup took about 15 minutes, including the soft tissue and stretches.
Thursday, January 16, 2014
01/16/14
5 Clusters w/ 53lb KB:
1a. Goblet Squat
2; 2; 2; (30 total)
1b. Swing
10; 15; 25; 50 (500 Total)
1c. Goblet Squat
2; 2; 2 (30 total)
1d. KB Press
2; 2; 2 (30 total)
2. KB Row
10; 10; 10
Stats
49 Minutes
597 cals
Avg HR 127
Peak 165
Notes
Felt good. Swing efficiency increases with every session. My heartrate is dropping pretty fast in between sets. This is good training for recovery. Its fun to see how quickly aerobic capacity improves.
Threw in some goblet squats today because why not. Took forever to get loose on those. I'm now almost positive sitting at work is destroying my mobility. I'm gonna order a kettlebell, have it sent to work, and then close my door during lunch and do a 10-15 minute mob session. I frequently do little stretch sessions, but they are too haphazard. Sometimes I do it twice a day, sometimes nothing for 2 days.
I think Gabe's session w/r/t warming up with the actual movement is correct. I like some of the stuff I do, but at this point I'm so tight I think actual movement is what I need to get loose.
1a. Goblet Squat
2; 2; 2; (30 total)
1b. Swing
10; 15; 25; 50 (500 Total)
1c. Goblet Squat
2; 2; 2 (30 total)
1d. KB Press
2; 2; 2 (30 total)
2. KB Row
10; 10; 10
Stats
49 Minutes
597 cals
Avg HR 127
Peak 165
Notes
Felt good. Swing efficiency increases with every session. My heartrate is dropping pretty fast in between sets. This is good training for recovery. Its fun to see how quickly aerobic capacity improves.
Threw in some goblet squats today because why not. Took forever to get loose on those. I'm now almost positive sitting at work is destroying my mobility. I'm gonna order a kettlebell, have it sent to work, and then close my door during lunch and do a 10-15 minute mob session. I frequently do little stretch sessions, but they are too haphazard. Sometimes I do it twice a day, sometimes nothing for 2 days.
I think Gabe's session w/r/t warming up with the actual movement is correct. I like some of the stuff I do, but at this point I'm so tight I think actual movement is what I need to get loose.
Tuesday, January 14, 2014
01/14/14
1. Squat
265x1; 265x2; 265x1; 265x1; 265x2; 265x1
2a. Swing
500 reps
2b. Chins
35 reps (2; 2; 3 x 5 clusters)
2c. Pushups
70 (3; 4; 7 x 5 clusters)
Notes
Couldn't get warmed up on squats. Actually spent more than usual (for a weeknight) on my warmup, soft tissue, etc. My left hip starting impinging and my left hamstring started cramping. lol. Left hip impinging is what started this entire fucking debacle. Tried everything I knew to get shit going and it just didn't work. Finally said fuck it. Took some vids but no point in posting them, I was sitting in the hole on every rep trying to find something that didn't hurt.
Swings took 60 minutes exactly.
265x1; 265x2; 265x1; 265x1; 265x2; 265x1
2a. Swing
500 reps
2b. Chins
35 reps (2; 2; 3 x 5 clusters)
2c. Pushups
70 (3; 4; 7 x 5 clusters)
Notes
Couldn't get warmed up on squats. Actually spent more than usual (for a weeknight) on my warmup, soft tissue, etc. My left hip starting impinging and my left hamstring started cramping. lol. Left hip impinging is what started this entire fucking debacle. Tried everything I knew to get shit going and it just didn't work. Finally said fuck it. Took some vids but no point in posting them, I was sitting in the hole on every rep trying to find something that didn't hurt.
Swings took 60 minutes exactly.
Sunday, January 12, 2014
01/11/14
1. Squat
255x5; 255x5; 255x5; 255x5; 255x5
2. One Arm Farmer Walk (70)
40 yards l/r; 40 yards l/r
3a. Swing (53)
5 clusters, 500 reps
3b. Chin
30 reps
3c. Pushup
60 reps (+10)
4a. Facepull
20; 20; 20
4b. Scaption
10; 10; 10
Notes
Long, but great workout. I forgot the iPad so no videos. Thats too bad, because I started dropping into the hole and my squats had actual spring. Slightly widened stance felt pretty good. I really have to think about forcing my knees waaaay out for every inch wider I go. Its crazy how even a half inch instantly produces better leverage. I just need to find the balance between movement efficiency and joint health.
In terms of squat programming, I've settled on linear 5x5, two sessions a week. Just go up 10 pounds a session. Although this weight is light in terms of my ceiling, its plenty heavy right now. I'm sore as fuck today. I could write all day about why I like straight 5x5. In short, its the perfect blend between volume and intensity for general strength.
Swings, pushups, and chins felt good once I got going. I switch every set in terms of grip. Supinated, pronated, ultra wide to hands touching. Feels good. Shoulders are a little achy but the facepulls immediately after seem to help.
255x5; 255x5; 255x5; 255x5; 255x5
2. One Arm Farmer Walk (70)
40 yards l/r; 40 yards l/r
3a. Swing (53)
5 clusters, 500 reps
3b. Chin
30 reps
3c. Pushup
60 reps (+10)
4a. Facepull
20; 20; 20
4b. Scaption
10; 10; 10
Notes
Long, but great workout. I forgot the iPad so no videos. Thats too bad, because I started dropping into the hole and my squats had actual spring. Slightly widened stance felt pretty good. I really have to think about forcing my knees waaaay out for every inch wider I go. Its crazy how even a half inch instantly produces better leverage. I just need to find the balance between movement efficiency and joint health.
In terms of squat programming, I've settled on linear 5x5, two sessions a week. Just go up 10 pounds a session. Although this weight is light in terms of my ceiling, its plenty heavy right now. I'm sore as fuck today. I could write all day about why I like straight 5x5. In short, its the perfect blend between volume and intensity for general strength.
Swings, pushups, and chins felt good once I got going. I switch every set in terms of grip. Supinated, pronated, ultra wide to hands touching. Feels good. Shoulders are a little achy but the facepulls immediately after seem to help.
Thursday, January 9, 2014
01/09/14
1a. Cable Row
100x12; 110x12; 120x12
1b. Plank
3 sets
2a. Swing
100 reps 5 clusters (500)
2b. Chin
30 reps
2c. Pushup
50 reps
3a. Facepulls
40 reps
Stats (Swings/chin/PU)
-62 minutes
-890 calories
-HR (update later)
Notes
Great session. Today was the first day that I could feel the conditioning kicking in. As dumb as it sounds, just hopping around on and off the bar and down to the floor really helps to loosen me up. I felt good walking home.
100x12; 110x12; 120x12
1b. Plank
3 sets
2a. Swing
100 reps 5 clusters (500)
2b. Chin
30 reps
2c. Pushup
50 reps
3a. Facepulls
40 reps
Stats (Swings/chin/PU)
-62 minutes
-890 calories
-HR (update later)
Notes
Great session. Today was the first day that I could feel the conditioning kicking in. As dumb as it sounds, just hopping around on and off the bar and down to the floor really helps to loosen me up. I felt good walking home.
Tuesday, January 7, 2014
01/07/14
1. Squat
225x3; 225x3; 225x3; 245x3; 245x3; 245x3; 245x3 http://www.youtube.com/watch?v=alASJ28Gba8
2a. Swing (53)
200 reps
2b. Windmill (53)
1; 2; 3; 1; 2; 3
Notes
Squat felt better tonight. Tried to do a more natural break and set the knees. I'm not sure if this is right, but pushing knees out seems to prevent travel over the toe. Some guy came up to me (on his own) and told me I was squatting high. Although these aren't the deepest squats in the world, they aren't fucking high. And even if they were, I sincerely do not care.
Forget my heartrate monitor, so I kept swing volume low. Really though, I just didn't want to be at the gym all night.
225x3; 225x3; 225x3; 245x3; 245x3; 245x3; 245x3 http://www.youtube.com/watch?v=alASJ28Gba8
2a. Swing (53)
200 reps
2b. Windmill (53)
1; 2; 3; 1; 2; 3
Notes
Squat felt better tonight. Tried to do a more natural break and set the knees. I'm not sure if this is right, but pushing knees out seems to prevent travel over the toe. Some guy came up to me (on his own) and told me I was squatting high. Although these aren't the deepest squats in the world, they aren't fucking high. And even if they were, I sincerely do not care.
Forget my heartrate monitor, so I kept swing volume low. Really though, I just didn't want to be at the gym all night.
Saturday, January 4, 2014
01/04/14
1. Squat
225x5; 225x5; 225x5 http://www.youtube.com/watch?v=0SFGxAzxHk0
2. One Arm Farmer Walk (70lb)
40yds x lf/rt; 40yds x lf/rt
3a. KB Swing (53lb)
10; 15; 25; 50; 10; 15; 25; 50; 10; 15; 25; 50; 10; 15; 25 (350)
3b. Pullups/Chins
1; 2; 3; 1; 2; 3; 1; 2; 3; 1; 2; 3; (24)
3c. Pushups
2; 3; 5; 2; 3; 5; 2; 3; 5; 2; 3; 5 (40)
Stats for swings
638 Calories
44 mins
Avg HR 139
Peak HR 179
Notes
Good session. Squat was better. Vids to come. I woke-up with shooting pain in my lower back. Took a while to figure out it was my psoas. After extensive stretching and a 40 minute warm-up, I felt better.
Swings felt very efficient today. I think all this bodyweight stuff is good for me. I left the gym feeling good.
225x5; 225x5; 225x5 http://www.youtube.com/watch?v=0SFGxAzxHk0
2. One Arm Farmer Walk (70lb)
40yds x lf/rt; 40yds x lf/rt
3a. KB Swing (53lb)
10; 15; 25; 50; 10; 15; 25; 50; 10; 15; 25; 50; 10; 15; 25 (350)
3b. Pullups/Chins
1; 2; 3; 1; 2; 3; 1; 2; 3; 1; 2; 3; (24)
3c. Pushups
2; 3; 5; 2; 3; 5; 2; 3; 5; 2; 3; 5 (40)
Stats for swings
638 Calories
44 mins
Avg HR 139
Peak HR 179
Notes
Good session. Squat was better. Vids to come. I woke-up with shooting pain in my lower back. Took a while to figure out it was my psoas. After extensive stretching and a 40 minute warm-up, I felt better.
Swings felt very efficient today. I think all this bodyweight stuff is good for me. I left the gym feeling good.
Friday, January 3, 2014
1/03/14
1a. KB Swing (53)
10; 15; 25; 10; 15; 25; 10; 15; 25; 10; 15 (175)
2b. Pushup
2; 3; 5; 2; 3; 5; 2; 3; 5; 2; 3; 7 (40)
Stats
32 Minutes
358 calories
Avg HR 118
Peak 160
Notes
Came home and collapsed on my bed for like 30 minutes haha. Its been cold as shit, and I couldn't bring myself to trudge over to the gym. So I did this in my living room. Just took it easy and worked on form. I wanted to do a light session anyways. Tomorrow is squats, deadlifts, and then a big conditioning session. Looking forward to great night's sleep.
10; 15; 25; 10; 15; 25; 10; 15; 25; 10; 15 (175)
2b. Pushup
2; 3; 5; 2; 3; 5; 2; 3; 5; 2; 3; 7 (40)
Stats
32 Minutes
358 calories
Avg HR 118
Peak 160
Notes
Came home and collapsed on my bed for like 30 minutes haha. Its been cold as shit, and I couldn't bring myself to trudge over to the gym. So I did this in my living room. Just took it easy and worked on form. I wanted to do a light session anyways. Tomorrow is squats, deadlifts, and then a big conditioning session. Looking forward to great night's sleep.
Thursday, January 2, 2014
1/02/14
1. Squat
225x3; 225x3; 225x3; 225x3; 225x3
2a. KB Swing w/ 53lb
10; 15; 25; 50; 10; 15; 25; 50; 10; 15; 25; 25 (275 reps)
2b. Press
135x1; 135x2; 135x3; 135x1; 135x2; 135x3; 135x1; 135x2; 135x3; 135x3 (21 reps)
Swing/Press Stats
-35 minutes
-538 calories
Notes
Squats were meh. I was rushed and the gym was overflowing with all the resolution peeps. It was hard to get going and take videos. Saturday morning will be better.
Hands are torn up from the swings. I'm tired. I hope to hit 300-350 tomorrow, and then 350-400 on Saturday. Monday I'll give 500 a shot.
225x3; 225x3; 225x3; 225x3; 225x3
2a. KB Swing w/ 53lb
10; 15; 25; 50; 10; 15; 25; 50; 10; 15; 25; 25 (275 reps)
2b. Press
135x1; 135x2; 135x3; 135x1; 135x2; 135x3; 135x1; 135x2; 135x3; 135x3 (21 reps)
Swing/Press Stats
-35 minutes
-538 calories
Notes
Squats were meh. I was rushed and the gym was overflowing with all the resolution peeps. It was hard to get going and take videos. Saturday morning will be better.
Hands are torn up from the swings. I'm tired. I hope to hit 300-350 tomorrow, and then 350-400 on Saturday. Monday I'll give 500 a shot.
Wednesday, January 1, 2014
12/31/13
1a. Kettlebell Swing
10; 15; 25; 50; 10; 15; 25; 50 (200)
1b. Chins
1; 2; 3; 1; 2; 3 (12)
Stats
20 minutes
283 calories
Peak HR: 175
Avg HR: 139
Notes
Doubled the swing volume yesterday. The 50 rep sets are killer. Really tough on the grip and lungs. Obviously the chin volume is low, but when I get up to the 500 rep swing sessions, that will be 30 reps. (5 clusters of 6 reps). Also, I'm going to add reps, so that eventually I should be up around the 50 rep range.
I haven't decide what strength movements I'm going to do. So far, these are in the running: chins, pushups, presses, squat, deadlift. With regard to squat, I think I may start the day with that movement, rather than supersetting. Although the original program calls for 4 separate days, I may prefer to just do an A and B day. When I do stuff like this, I love the simplicity.
10; 15; 25; 50; 10; 15; 25; 50 (200)
1b. Chins
1; 2; 3; 1; 2; 3 (12)
Stats
20 minutes
283 calories
Peak HR: 175
Avg HR: 139
Notes
Doubled the swing volume yesterday. The 50 rep sets are killer. Really tough on the grip and lungs. Obviously the chin volume is low, but when I get up to the 500 rep swing sessions, that will be 30 reps. (5 clusters of 6 reps). Also, I'm going to add reps, so that eventually I should be up around the 50 rep range.
I haven't decide what strength movements I'm going to do. So far, these are in the running: chins, pushups, presses, squat, deadlift. With regard to squat, I think I may start the day with that movement, rather than supersetting. Although the original program calls for 4 separate days, I may prefer to just do an A and B day. When I do stuff like this, I love the simplicity.
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