The Past week has been very productive. Almost to the point where I feel I am ready to Rampage my training full bore. I have found mentally that hard Conditioning sessions is making up for the loss of the heavier lifting sessions.
There really is something to be said for Pulling hand wrenching, shin scrapping weight off the floor or putting enough weight to fold you in half on back to put everything else in your life into a certain calming perspective.
Similar to the Heavy lifting Sessions, the Lung bursting, mind altering conditioning sessions still need to be managed and spaced out properly. So as not mess myself up or create some stupid chronic over use injury. Not to mention putting those sessions together to closely too often leads to fatigue that cannot be made up by food and sleep. So you just end up trg and feeling like trash.
I have been practicing a little bit of KB exercises everyday. My technique and ability to handle the Bell's is coming back quickly.
My bench is starting to creep back up as I am figuring out how to lock in my upper back and keep it that way.
I will "mess around" for another week and then start to firm up my calendar into the 11 day cycle. I am not sure if I will base things off of a simple 7 and 4 or if time of day for trg will come into play. I am in a new world of working shifts and not sure how I will respond to working evenings and midnight's while trying to train at various hours of the day.
My initial instinct is set up the 7 day /4 day cycle and base everything around available equipment and then simply make minor adjustments on the fly as required. More flexibility in the plan allows for more adaption to unseen or unavoidable challenges.
I started recording again in my note book. I will keep it to the highlights of each session.
I do a few of the following exercises for 2-3 sets and 9 - 30 reps depending on the exercise and how i feel. Some days I do all of them, some days I pick 3 -4 and get them done. Trying to never go more than 2 days without not doing and exercise. (Lying Hip Extension, Single leg bridge, Pallof Press, Plank, Superman's, McGill Sit up, Bird Dogs) I will not be recording these in the log too much but realize they are getting done.
31 July
(DE) Bench 10 sets @ 50% plus EFS Super mini bands and EFS Light bands
When things slowed down a little after a few sets I dropped the Light Bands.
CSR 3 warm up sets then 3 x 10 x 125 lbs
Finished off with Tricep Pushdowns, Rear Delt Rows, YTWL, and horizontal shrugs
1 Aug
Stair Mill 20 min x 97 Flights (40lbs weight vest)
Varying intervals every 5 min. I have definitely have not done this in awhile my lungs were there but my leg recovery was brutal. Rest was a little lower than normal and I did not push the high end to much until the last 3-4 min
Then 50 reps of the following exercises
Kirk Shrug, Plate Raise, Push Ups, Back Ext, Side hold (20sec ct), Face Pull, Fat man Pull ups, Db Rear laterals, & 3 x 1 Pull Ups with the vest on
Before the session started I also conducted a Scapular Depression Test at the suggestion of Coach JL Holdsworth. Definitely improvement from a month ago, but still a little ways to go. More on that when I get some feedback from the coach.
2 Aug
Warm Up consisting of: Back Ext, Pallof Press, Hanging Scap Retractions
Prowler 10 sets total x 20 m (4 warm up sets) 6 x 20 m x 180 lbs working sets.
Farmer's Walk 2 x 20 m x 90 lbs
The gym got a new implement. Very excited to include these now.
GHR 3 x 7 x Bodyweight
Finished up with some ,upper back /Scap work. Bicep work and Plank lots of plank
3 Aug
Bench Worked up to 1 x 3 x 210 lbs
Back off set 80% x 11 reps
Still weak but my upper back tightness has returned. So now slowly but surely the weight will go back on the bar a little each week.
Db Floor Press 4 x 12 x 50 lbs
A little extra pressing more than normal. Trying to condition the upper back and get some Tricep work in as well. oh and BALANCE of left and right if that is a thing.
Finished with back work, more back work, triceps, Upper back & Rear Delts.
Oh and some ITWY's! (Although this is another exercise i do almost daily right now)
Exciting stuff I know.
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| Sadly not all my facilities allow the use of Lifting Chalk, but I adapt. |
4 Aug
Prowler 10 x 20 m x 50 lbs (total time less than 10 min)
I was guessing a little with the Prowler weight as the humidity in the field I push on can make the floor like glue some days. But the intent was there, some lighter Prowler work a few days after the heavier pushing
Farmer's Handles 2 x 20 x 90 lbs /1 x 40 m x 90 lbs
Turn around on the first set the clamp slipped, plate slid, forced to reset. Second set I turned slower and made sure to keep the handles level.
Finished with Band work for Face Pulls and OH Tricep Ext 100 reps ea
Then 4 light sets of KB Work:
Swing /High Pull/Clean/Clean&Jerk - 2 x 2 x 35 lbs then 2 x 2 x 50 lbs
It feels kind of nice to working with KB's again. It has been nearly a decade since I have concentrated on doing actual KB work in the form of chains or other movements beyond just doing Swings for time. Taking things slow, low volume for now until I feel my low back has the strength and endurance to do longer sessions. So far everything feels like it getting strong(er) and stabilizing nicely.
5 Aug
Two hand KB Swing 2 x 50 x 53 lbs
One Hand KB Swing 1 x 20 x 53 lbs
Double KB Swing /High Pull /Clean /Clean&Jerk 2 x 2 x 53 lbs
Approx 10 min. Good sweat. Recovery /building session.
6 Aug
Warm Up: Head harness & YTWL
SDL worked up to 2 x 5 x 185
Shrugs 4 x 13 x 185
Higher reps to work the grip. Also I felt a little beat up going into this session so I took it down a little.
Finished with GHR, Scap retraction, Back Ext, TKE's and then a few of my low back exercises.
Till Next time....
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| Keep Moving Forward, Keep Getting Strong(er) |
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