Fucking yyyyaaaaasssssss
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02/05/2021
Start time: 1145
Garage temp: 11C
Power snatch
- 5x5 @ 110
RDL (3020 tempo)
- 4x6 @ 235
Bench (1ct pause)
- 3x8 @ 155
Incline CGBP (myo-reps)
- 12+3+3+2 @ 135
- 30 sec German hang stretch + 15 sec chest/delt flex
Pullups (myo-reps)
- 10+3+3+2 @ BW
- 30 sec lat stretch + 15 sec lat flex
Notes:
- This session is a nice mini “break” in the training week because it’s all supplemental and assistance work. Gives the body a little break between the day before and the day following.
- I can tell my chest and shoulders are tight because I used to be able to fully relax into a German hang without issue. Not so easy right now.
- I ordered a better backpack last week for rucking. Said it was supposed to arrive sometime today, so if it does I’ll get a ruck in. Otherwise probably just the bike for recovery tonight.
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11 degrees in the garage
Tactical Barbell 2 purchased
Coincidence?
Shit is getting intense now
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03/05/2021
Start time: 1300
Garage temp: 10C
Power clean & jerk
- 140x3
- 160x3
- 180x3
- 150x3
- 170x3
- 190x3
- 130x3
- 150x3
- 170x3
Front squat
- 185x5
- 210x5
- 235x5
Barbell row
- 4x6 @ 215
Dips (myo-reps)
- 20+4+4+4+3 @ BW
EZ bar curls (myo-reps)
- 12+3+3+2 @ 80
Hungarian plate twists
- 2x12/side @ 25
Notes:
- Not much to say about this. Just another good session in a trend of good sessions. I’m feeling strong and the weights are moving well; using a wave progression was definitely the right call, because I’m owning these weights now and am confident going into the second Leader next week.
- That being said, I didn’t eat excellently this weekend (busy and missed out on snacks/calories), and slept poorly, so my body is rather achy. Gonna eat like a pig tonight and go to sleep early.
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We have different meaning of not eating well.
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Performance > physique for me. If the weights and my body are moving well, and I feel good, then I know I’m fuelling appropriately. Wasn’t the case this weekend.
My body will also naturally not want to eat. Weight gain for me is suuuuper slow, and I’m currently about 20-25 pounds above where my body likes to be.
4 Likes
Great work in here as always man.
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Thanks, @dagill2!
04/05/2022
Start time: 2100
Outside temp: 7C? Can’t remember
Running
- 30 minutes, approx. 5.7km
Walking lunges
- 25 reps/leg
- 30 sec quad stretch + 15 sec quad flex
Single leg calf raises
- 2x15 @ BW
Tibialis raises
- 2x15 @ 15
Notes:
- Nice evening run along the river and around a nearby park. Saw a couple herons, some fish, and a mama fox with her babies at the park!
- Knees are getting a little cranky towards the end of the runs. The walking lunges after the run make the pain go away immediately, however. Also might add in some hamstring curls prior to the runs, as @aldebaran suggested for leg work, just to see if it helps.
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The wildlife is crazy in your park!
I never tried leg curls before running though, so you’ll tell me how it felt!
When I did a bit some running a few months ago (meaning once or twice a week rofl) my knees were quite achy. When I do a slow jog I don’t warm them up but if I’d try to push myself a bit I’d either cycle for 10 mins prior or do “gamme athlétiques”. Wow I actually have no idea how to translate this. The little circuit of exercises you do prior to athletics, so “knees high”, “heels to butt”, “shuffling”, “carioca” and other bounds and warming-up exercises and in any case my knees felt better
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Yep man the guy is a sexy beast
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06/05/2021
Start time: 2100
Outside temp: 5C
Band hamstring curls
- 50 reps
Running
- 30 minutes, approx. 5.9km
Band hamstring curls
- 50 reps
Split squats
- 25 reps/leg @ BW
Single leg calf raises
- 2x15 @ BW
Tibialis raises
- 2x15 @ 15
Notes:
- Not immediately going to jump to conclusions, but I started with hamstring work before running. Aside from the usual feeling of pressure from impact, my knees weren’t tender towards the end of my run or afterwards. Could also be my knees adapting to longer run times or better stride mechanics, but I’m going to keep up with this and see how it goes. Might drop the post-run leg curls, though. Don’t know how needed it is.
- Noticed a marked improvement in post-run recovery too; within less than 2 minutes, my breathing had returned to normal. Heart rate was still elevated, however.
4 Likes
08/05/2021
Start time: 1515
Garage temp: didn’t check
Power snatch
- 105x3
- 120x3
- 135x3
- 110x3
- 125x3
- 140x3
- 95x3
- 110x3
- 125x3
Power clean & jerk
- 5x5 @ 145
Squat (1ct pause)
- 3x8 @ 210
Bench
- 145x5
- 170x5
- 190x5
EZ bar PJR pullover (myo-reps)
- 13+3+3+3+3+2 @ 100
- 30 sec triceps stretch + 15 sec triceps flex
Weighted sit-ups
- 2x12 @ 25
08/05/2021 PART 2
Start time: 1915
Outside temp: 7C
Band leg curls
- 50 reps
Running
- 50 minutes, approx. 9.2km
Single leg calf raises
- 2x15 @ BW
Tibialis raises
- 2x15 @ 15
Notes:
- Lifting went well. No complaints. Weights were absolutely flying and I felt confident.
- Running went well too, for the most part. My lungs have officially outpaced my leg endurance, though. I got to about minute 35 or 40 and my lungs were like, “Let’s go forever, this is great!” but my legs and knees were like, “No thanks. Please stop.” Less knee tenderness too, except for last 10 minutes or so.
6 Likes
09/05/2021
Start time: 1300
Garage temp: forgot to check again.
Power snatch
- 5x5 @ 105
45° hypers
- 2x15 @ 25
Bench (2ct pause)
- 3x8 @ 145
Pullups (myo-reps)
- 11+3+3+2 @ BW
- 30 sec lat stretch + 30 sec lat flex
Incline CGBP (myo-reps)
- 12+3+3+3+1 @ 135
- 30 second kneeling German hang + 30 sec chest/shoulder flex
Hungarian plate twists
- 2x12 @ 25
Notes:
- So, the hypers were 2 sets and a bunch of farting around trying other alternatives to adding weight, aside from clutching plates to my chest or precariously trying to get the bar on my shoulders. I’ll stick with SLDL/RDL for now, and rotate BW hypers in during blocks that focus on the powerlifts.
5 Likes
Nice power snatches mate!
Best options are just holding a bar but it might touch the ground, zercher (what I do) or putting a plate behind your head (extra hard!)
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Looks good…i gotta get back into power snatches myself.
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Thanks! Keep in mind I’m using pounds, not kilos, however. My goal is to get up to at least a BW power snatch.
Don’t like the decreased ROM that comes with holding the bar, zercher doesn’t work because the assistance handles on the bench get in the way. I do usually put a plate behind my head, but progressive overload with it is kind of a bitch.
Something I’ve stolen from Brian Alsruhe: extend the lever arm. Instead of holding the plate to your chest or behind your head, hold your arms locked out weigh the weight. Requires less weight to generate the effect. Could be a decent intermediate step for progressive overload.
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Well that sounds absolutely awful. I’ll have to give it a shot.
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09/05/2021
Start time: 2100
Outside temp: 6C
Ruck walk
- 7km @ 50lbs, approx. 1:13:24
Notes:
- The pack I ordered finally arrived, and boy did it ever make a difference in how comfortable carrying the weight was. It’s a fairly inexpensive “knock-off” military pack, but it has padded mesh shoulder straps and back, a sternum strap and a waist strap. Even though my traps got tired and burned by the end, it didn’t feel like I was carrying the weight, because it was more evenly distributed between all the anchor points. Very happy.
- It’s also funny how a ruck walk can still be aerobically challenging. While I’m not pushing as hard as a run, I was still breathing quickly. Happy to have these back in my routine.
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10/05/2021
Start time: 1230
Garage temp: 7C
Power clean & jerk
- 145x3
- 165x3
- 185x3
- 155x3
- 175x3
- 195x3
- 135x3
- 155x3
- 175x3
Front squat
- 180x5
- 205x5
- 230x5
Barbell row
- 3x15 @ 205
Dips (myo-reps)
- 23+5+5+5+4 @ BW
- 30 sec kneeling German hang + 15 sec chest/shoulder flex
EZ bar curls (myo-reps)
- 12+3+3+2 @ 80
- 30 sec biceps stretch + 15 sec biceps flex
Weighted sit-ups
- 2x12 @ 25
Notes:
- Got in, did the work, got out. Not much else to say; bar continues to move well.
6 Likes