Not a lot of time today, somehow.
Goblet squat. 8@air,20,30,45,55,65,75,75. SS last 5 sets with band pulls apart.
DB row. 30lb. Race to 100 reps. Took a little less than 15 min.
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Today I did the Dan John one dumbbell workout. https://www.t-nation.com/training/one-dumbbell-workout Shout out to @carlbm for the suggestion.
It consisted of three exercises and I did all of them on right, then all of them on left.
Right.
20 clean and press.
19 press.
Around 40 sec waiters walk.
Left.
20 clean and press.
12 press.
Around 42 sec waiters walk.
Then, 7 more press to “even it out”
I used a 30 lb dumbbell which is a bit more than I’m accustomed to for dumbbell overhead stuff (have not done much of this that wasnt in a 5/3/1 assistance setting), but may be a little light for this. I think I can push this a bit harder.
For waiters walks, I have to guess the actual time since its start timer, weight up as immediately as possible, weight down, stop timer as immediately as possible. I think it’s fine if I always measure this way.
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Bummer with the whole quarantine thing but it looks like you transitioned right into something awesome.
Haha be careful man!
I gotta say you’re lucky you’re allowed to actually go places. The entire state of NY has shut right down. Stay safe out there
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Likewise !
Dont worry at my current pace of 0-1 drinks per day (and She cant help because of the pregnancy) it should last a while.
…aaaand its gone
Yeah only a matter of time… That’s too bad, but it’s for the greater good. It might be boring but at least you guys will be a bit more safe.
And I meant be careful with your wife watching you drink!! She might end up getting a bit jealous because of the pregnancy and not being allowed to haha. I know my fiancee would
Warm up
Small circuit: few sets of light 2db c+p, over and backs, band pulls apart.
C+P with 2DB was considerably harder than 1DB. Think I’m gonna stick to 1 on the “heavier” work for now but I’d like to be able to do 2 well eventually and 2 light dbs seemed to work great for warmup.
DB rows. A couple warmup sets then three sets of
10 rows(L)+10 goblet squats+10 rows(R)+10 pushups
With 50lb db. I liked this chain a lot.
Warmup.
2 sets of 10 2x20 db c+p, ss some light band drills (e.g. over+backs)
15 air squats
Goblet squats. 8@20/35(kb)/50/60/75/75/75. SS with 5x20 BPA at tail end.
3xSS
Pushups 10,10,13
Hammer curls 12,12,13
Face pulls with band 3x(12-15)
The usual warmups.
One DB Workout@35lb.
Right 15 c+p / 11 p / ~40sec ww
Left 15 c+p (barely, haha) / 8 p / ~38sec ww
Definitely not increasing weight for a while, will push reps.
Warmup.
DB rows.
Top sets were 10@50, 20 pushups, 10@50, 15 pushups, 15@40 (left shoulder felt a little off, decided to reduce weight last set), 14 pushups
Try to fit some other stuff in tonight
Fell off the wagon a bit. But looking forward.
Today.
Warmups.
Goblet squat
2xWhatever@bw
1x8@20
1x8@35 (SS 6x ab wheel)
1x8@50 (SS 6x ab wheel)
1x8@65 (SS 6x ab wheel)
1x14@75, this was amrap-ish and I was satisfied with all reps, could have forced a couple shitty reps with failed core/upper body but seemed stupid
Catch breath approx 30 sec
1x11@75 holding dumbbell between legs (cant go all the way up due to crotch, this was amrap-ish too and I did it because I know core/upper body is limiting factor for me on “heavy” goblet squats).
(Also ss 8x ab wheel)
Quick circuit with one 20lb db.
5 left arm curl
5 right arm curl
5 left arm ohp
5 right arm ohp
5 times through, no rest needed.
The weight was good for curls, last sets were quite challenging. Light for ohp, however I could tell during warmups (pushups, light ohp) that ohp was not going to be strong at all today. So I decided to focus on doing the light ones as smoothly as possible
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Nice man, that’s a good amount of work with what seems like very little rest. I know I’d be breathing heavy.
Still alive, here. Had a rough week or two. Not really wanting to do any of the things I enjoy even though my circumstances have not changed in a way to make obstacles to them. Fortunate to be able to work from home but it sucks compared to the office. Barely worked out, twice since I last logged, and failed to log those. Lack of appetite, have lost some weight.
On training, need to improve discipline. I think that will be easier for me on an actual program. I have a kettlebell and think I can do 10k swing challenge, it’s only 16kg but i think it will suffice at my current strength levels.
Today I managed a bunch of sets of 2DB c+p, and 4 sets of swings (3x25, 1x50). Going to ramp up swing reps this week and start it up next week. Maybe even look into acquiring a 24kg one if I like it enough.
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I started the 10k swing challenge. I used the 24kg bell and I wish I had not. It’s a monster. I had to stop as I have a long-standing injury. I would really recommend it though. Brilliant programme excellently laid out just trying work out what sort of strength exercises you’re doing the place of recommend ones. I’d do something like body weight squats, press ups and pull ups.
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Thanks. I’ve seen several people much stronger than me have been humbled by the challenge so I will have no qualms about proceeding with the 16er
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5 rounds
A = kb swing (16kg), B = single DB C+P (40lb), short rest = 30-60sex
10A/1B/short rest/15A/2B/short rest/25A/3B
Rest 3 min
This is 250 swings, half (probably the easy half) of the 10k swing challenge. It felt kind of wimpy not doing the +50s on top of already using the lighter kb but considering the tweak+flameouts I’ve seen other people experience in going from 0 to 500 I think it’s right for me to take an extra week to start adapting to this.
While ramping up swings reps I figured to get a feel for the structure and calibrate the strength movements. I’m thinking something along the lines of 1db c+p (1/2/3), 1db row (2/3/5), goblet squat (2/3/5), and [something else I guess, pushups if nothing else seems good].
Today’s c+p was cake on right side, but pretty hard on left. I think I would have dropped a couple reps with 45 if doing with the swings so I’ll leave it here until/unless it gets just too easy.
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Ramp up to 10k swing challenge continues.
Today I did 5 sets of
10 swings/2 db rows per arm/short rest
15 swings/3 rows/short rest
25 swings/5 rows/short rest
25 swings/long rest
This is the 10k swing challenge but with only 25 swings vs 50 on the last sets. It took almost exactly 46 minutes.
All in all it went ok. My timing on swings has improved though on the late rounds of 25 sometimes it’s more like I’m surviving the set than attacking it. Right hand grip was crapping out for sure near the end - my soft urban desk jockey hand has a small blister from tuesday that I think I may have favored because left hand was fine.
The rows were at 50lb, well at 5 or fewer reps i think it was too easy. Never tried rowing heavier than that so idk if I’d rather raise weight or reps. Maybe I try 52.5 next time.
Tomorrow I’ll try for even more swings, then start going for the challenge next week (4 days/week). Maybe I shoot for 50 but stop at grip fail on 5 last rounds, or demand 50 on like 3 of the 5 even if I have to reset. Planning to fit the fourth exercise in between those sets (pushups? Some kind of floor press?or goblet squats if i cant figure that out)
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Back at it again. Was still feeling the effects of yesterday. Pretty sure I’ve done more swings this week than the rest of my life.
Ramp to 10k swing challenge, final day. Did 2/3/5 pushups in between swings sets. That was too easy, will add a band or do a floor press or bring in hands or something next time.
Swings (+ means regrip plus few breaths)
10/15/25/50
10/15/25/30+15+5
10/15/25/29+15+6
10/15/25/25
10/15/25/25
Time was about the same as yesterday, but db rows were unilateral so that probably took more time. Anyway the progression plan for today was to go for the 50s on some top sets. Not gonna shred myself for the pauses.
Going for the full thing starting Monday.
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10k swings day 1.
Forearms and wrists fatigued, could not complete 50s unbroken. Just going to proceed with regrips as needed until I can.
In between swings, 1/2/3 of db c+p (40lb). These went much better than they did in the practice run last week (even with no 50 swing sets that day).
The time it took was something like
Cluster 1 around 7m
Cluster 2 around 8m30s
Cluster 3 around 8m11s
Cluster 4 around 7m40s
Cluster 5 around 7m45s
From start to finish, including rest between clusters it took about 51 mins. To be honest I’m a little disappointed but it’s something to keep working on.
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Ha - my first time out was 58 mins. I got faster quicker. The trick is to remember the swings take as long as they take. The rest is what adds the time.
Good luck.
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10k chal day 2
Still had to take re-grips on 50 sets. Times were roughly as follows
Cluster 1 around 6m37s
Cluster 2 around 7m
Cluster 3 around 7m15s
Cluster 4 around 7m
Cluster 5 around 7m20s
Total time including long rest between cluster: 47m07s
That’s a pretty good improvement so I’m feeling pretty good. Be back again on Thursday
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