10,000 Swings Complete

Swings (53)
10 clusters 25, 50, 25 (1000 reps)

75 minutes

Notes
Done!  1000 swings for my last "challenge" workout.  It was hard, but I was ready for it.  I had a lot of fun with this program.  It was a challenge different from anything I've done before.  Before doing an in depth write-up, I'd like to reflect on it and also maybe get a couple barbell sessions in for additional feedback.  Based on what I saw tonight (explained below), I think I'll be pleasantly surprised with some of the carry over.  Heres as short list of what I saw as the program developed:  increased swing efficiency; much improved hinge patterning; fat loss; huge improvements in aerobics; muscle put on in glutes, hams and back; iron fucking grip.  Other stuff:  improvement in pushup/chin volume; goblet squat was great for back squat; one arm kb press much improved.


Barbell Practice Warm-up

1.  Bench

135x8; 135x8; 135x8

2. Deadlift (conventional and semi-sumo)
275x3; 275x3

3. Pendlay
185x3; 275x2 (PR)

4. OHP
95x5; 95x5; 95x5

Notes
Before my swing workout I did a little barbell work just messing around with form and positioning.  Pendlay 185 just flew up like nothing.  I was like wtf? So I threw 275 just to see, and I banged out a fairly easy double.   I had to check my records.  I've done 275x2 with straps, but not raaaaw.   The swwwwwing.

2/08/08

1.  Squat  (sets are hyperlinked, blogger won't let me make the text blue)
275x3 
315x3 
335x1    
355x1  
365x2 

2a.  Swings (60)
500

2b.  Pushups
100

3. One Arm Farmer Walks (70)
4 trips down and back

Notes
After extensive goblet squat testing, I realized the olympic shoes were: 1) artificially restricting my stance and 2) actually hurting my natural depth.  On a whim, I decided to try low bar today without squat shoes.  Boom!  Felt great. Depth is good, knees are good, stance is "normal."

365 was a little ugly and not as deep as the others, but I still think I broke parallel.  Felt good to squat like a normal person.

2/05/2014

1a.  Swings (53)
500 reps

1b.  Press (53)
40 reps

1c.  Goblet (53)
40 reps

Notes
Forgot last night I did my swing reps with the 88.  Also snatched and windmilled it.  I was semi impressed with windmilling that weight.  Wonder if it carries over to anything lol.  Anyways, 53 felt ridiculously light tonight.

I experimented a ton with stance.  Bottom line is I can go slightly wider without squat shoes.  Also my knees don't travel nearly as far.  I'm going try squatting without a heel and see how it feels.

2/03/14

1.  Squat
320x5  http://www.youtube.com/watch?v=Huk2NICj_ZE
320x5  http://www.youtube.com/watch?v=n9RqQURN49c
320x5  http://www.youtube.com/watch?v=1QGVy0TOLTw

2a.  Swings
200

2b. Pushups
40

2c.  Chins
20

Notes
Squats only look average, imo.  I felt like I was starting to "good morning" the weight up a little, so I texted Gabe and he said basically keep chest up and stop shooting up hips.  And yep, if you look at the video, my chest drops as my hips shoot up out of the hole. Its hard to tell from the angle, but while all this is happening, my knees concurrently cave.  Its too early for me to develop poor tendencies, so next session: chest up, knees out, hips normal.

Overall, I want to develop a squat that is smooth transition out throughout the entire ROM.   Or at least not disjointed like the above sets.  Its not horrible, but I can do better.

2/02/14

1a. Swing (70)
200

1b. Press (53)
sets of 5 for 30 total

1c.  Goblet (53)
sets of 5 for 30 total

Notes
Wanted to do a little something before the Super Bowl.  I finished out the swings I got tired of doing the day before.  One more week of this.

2/01/14

1.  Squat
315x5
315x5  http://www.youtube.com/watch?v=i1o7ZV6sKjs
315x5  http://www.youtube.com/watch?v=WBdstu_KH_Q

2a.  Swings (70)
300 total

2b.  Chins
53x3x3; BWx3x4

2c. Pushups
72

Notes
315x3x5.  Zero pain - anywhere.  Can't really ask for more than that at this point.  Last couple reps of the third set were a little hard.  My sticking point is obvious.  I'm not worried about it.  I've literally never squatted deep in this fashion before, so everything is new. From here on out, its +5 lbs per session.  Then I'm moving to straight linear on all lifts.  Once I get my base back, I'll run a template out of practical programming 3.  I looked at some of the options last night.  I was a little disappointed with the Advanced section.  I'm obviously not at advanced levels right now, but I'm unsure whether I can realistically PR week to week like on TM.  We'll see.  I guess it would make sense to just go Linear ---- Weekly ----- Monthly.  Maybe the weekly lasts for 4 weeks.  Maybe it lasts for 4 months.

1/30/14

1. Swings (70, 53)
500

2.  Chins
weighed and bw

3.  Pushups
80 total