I found a quick and easy YouTube series to cover my Yoga component everyday. Which I am doing first thing to start my day. It is a short 20 min or less every morning. It is 30 day cycle so it gives me a mix of things every day.
I am doing my daily Glute work. It is getting easier daily. As the hips loosen up in the glutes are starting to fire a little more naturally on a regular basis. This has been a go to exercise for me daily at the start of most trg sessions.
Abbreviated Trg Notes:
-KB's are my primary weight. I have been doing Single Leg Squat (Clean Position), KB Squat (clean position), Cleans, and Swings. Everything except the swings is double KB. Weight varies from 8Kg, 12Kg, 16Kg, 20Kg, 24Kg. Swings are usually Single handed with a heavier bell
-The Single Leg squats seem to be stretching and strengthening my glute and hamstring tie in area allowing my ROM to feel strong(er).
-The KB Work and my trg sessions are simply in an effort to raise my overall conditioning levels and slowly bringing up my overall volume.
-I dropped the Bar reps for a few weeks. I am implementing them back in this week. I found i was pushing the ROM too hard and it was making things sore.
-I have been switching between a week of Elliptical then a week of Stair Master. My calf has loosened up so I this week will be skipping. Later this week i will be looking at getting a membership to a gym with a pool so a week of swimming will be in the loop. Oh everything has been medium to high intensity.
-excited that I am able to skip. It is helping coordination with my left leg as well as my co-ordination. Right now I am keeping things at 20 sec ON: 20 Sec OFF.
-daily Yoga has helped start my day immensely, that and Blue Heat
-I found my old Bas Rutten shadow boxing tapes. 2 or 3 min rounds, his voice calls out the combos. 1 min rest. 3 varieties between Boxing, Muay Thai, and MMA. First week I did them in the Apartment building salt water pool. It allowed me to get my feet under me and work my movement with an level of safety.
-my bodyweight since Nov has gone from 244-246 down to 229-231. I have a long way to go until I reach my goal weight. Slow and steady is the pace I am setting for now. The Meat and Nut breakfast is actually playing a big part of this. As well as the actual training and not eating crap food.
Moving Forward to What is next:
-Keeping the KB Work up. It is hardening my body up and getting my conditioning up
-Bar reps as I said are back in this week.
-weight goes on the barbell next week.
-I have picked a meet in Sept. I will be registering in a few weeks.
5th Set by Swede Burns
-I have read through Swede Burns' 5th Set completely once. I have gone through pieces of it a few more times. For the Meet in Sept I will not be utilizing it. It is a phenomenal program for Powerlifting. Which in lies the problem, part of the reason for all the conditioning work I have been doing is partially to assist my weight loss. Secondary to this is that i will have to complete my PT Test by August. 5th Set is not the right fit for me right now. I am still doing a lot of rehab, along with the conditioning and trying to rebuilding my lifts. So May to Sept I will use 5/3/1 because it is more flexible for my current goals and i am more familiar with it. 5th Set i will be be using in Sept after the meet and give it a solid run for several months.
-I will be back to hiking in the park in May
-joining a commercial gym in May, mostly for the pool. I am sure I will have stories of nonsense.
-I will have more to report regularly next week when I have the rest of my program planed out and in motion.
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