Managed to get a really short yoga flow in on Tuesday while the baby enjoyed his hanging mobile. I’m going to try to get this kind of stuff in as the baby continues to grow and be more independent.
DFW week 6 day 2:
30 minutes of KB clean and press/squat with 28kgs.
Did 21 reps total. These were strict presses.
10 pull-up/25 push-up/25 squat
6/4 on the pull-ups.
5/24
DFW week 6 day 3:
30 minutes of 2 KB clean and push-press/squat with 28kgs.
I remember getting 36 reps total and feeling pretty good about it, so must be 18 rounds.
10 pull-ups/25 push-up/25 squat
Today-
DFW week 7 day 1:
30 minutes of 1/2/3 KB clean and push-press away/squat with 28kgs.
8 rounds total. Cleaning each rep is fatiguing my body too much + roughening up my hands too much, so I went back to doing clean and press aways like I did in the previous run.
11 pull-up/26 push-up/26 squat
DFW week 7 day 2
30 minutes of KB clean and press/squat with 28kgs.
Strict presses. Did 24 today. Got to 19 reps or so with ~5 min left, so I pushed the pace and almost did them EMOM.
Felt good- everything felt stronger and smoother today.
11 pull-up/26 push-up/11 forward lunges.
Pull-ups sucked pretty badly today.
DFW week 7 day 3
30 minutes of 2 KB clean and push press away/squat with 28kgs
Got 25 sets (or could be 24). Did the first two sets as strict presses. They felt ok, but I could tell that I’d need longer and longer rest periods for this, so went back to push presses.
Started off with an easy pace and then began pushing the pace after 9 sets. Got pretty tired by the end.
Just hung off the bar for 45 seconds instead of pull-ups.
26 push-up/11 reverse lunge.
DFW week 8 day 1
30 minutes of 1/2/3/4 KB clean and push-press away/squat with 28kgs.
4 rounds total. This began to feel pretty tough. Barely got through the 4s on round 3, so took a lot of time between ladders on the fourth round. Finished that round with about 6 minutes remaining and decided to stop there.
Hanging off the bar for 45 seconds
27 push-ups/11 forward lunges.
DFW week 8 day 2
30 minutes of 2 KB clean and push-press away/squat with 28kgs.
20 or 21 sets. Didn’t have it in me to push the pace today- body felt tired.
6 pull-ups/27 push-ups/ 27 goblet squats with 24kg.
Being fat really doesn’t help with pull-ups.
DFW week 8 day 3
30 minutes of 3 KB clean and push-press away/squat with 28kgs.
16 sets. Felt ok. I slept a lot yesterday, and I slept little today. It’s like I’m finally settling into this kind of sleep cycle adjusted to the days I lift.
11 chin-ups/27 push-ups/12 forward lunges with one 10kg KB.
6/3/2 on chin-ups. 6 lunges on one side and another 6 on the other side.
Moving away from DFW. I finally weighed myself over the weekend and, suffice it to say that I now get why pull-ups are so freaking hard!
I need to lose weight. Thinking on what to do, but for now-
5 EMOM armor-building complex with 24kgs-
3x2, 2x1
I really struggled with this. The cleans felt shitty and I could barely press the weight up.
28 push-ups/28 goblet squats with 24kg/30 second bar hang.
Holy crap, I actually managed to wake up at 5AM two days in a row-
10 TGU (alternating each side) with 10kg
5 rounds of- 15 KB swing with 24kg/5 goblet squat/5 push-up
Decided that I wanna try out KB long cycles, but with presses instead of jerks. Therefore when I write long cycle, assume it’s actually clean and presses unless stated otherwise.
My strength-endurance generally sucks, so this seems like a good way to improve it, and it’s very different from just about everything else that I’ve done before.
KB long cycle- 2x5 min with 10kgs.
I wanted to see if I can go full 10 minutes with 10kg. Nope. Rested 3 min and went again. Very tiring on the upper body. Did 4 reps a minute by going every 15 seconds.
Double KB front squat with 24kg- 3x8 with 90 second rests.
30 second hang/28 push-up/12 reverse lunges with 12kg KB.
Going to do some additional pressing with heavier KBs next time on top of the long cycle and see how that feels.
Yesterday-
We’re trying to sleep train the baby, and the baby decided to get up at 12AM and proceeded to cry for an hour straight. So no morning workout.
10 TGU (alternating each side) with 12kg.
This felt a lot harder than 10kg. Took 30 second rest between left and right.
5x6 EMOM burpee
Today-
Doing actual long cycles because, upon thinking about it, doing heavier presses after a bunch of lighter presses don’t make a lot of sense.
KB long cycle- 3x3 min with 10kgs. 2 min rest between sets.
Did 6 reps a minute. This made this a lot harder on the shoulders and arms. This is certainly a battle- not sure when my conditioning and endurance will be enough to get me to doing a full 10 min with even 10kgs.
Double KB press- 16kg, 3x8
Double KB front squat- 24kg, 3x8
6/4 pull-ups/ 28 push-ups/12 forward lunges with 16kg KB.
Haven’t had a chance to log because I’ve been so darned busy.
Tues-
KB long cycle- 5x1 min with 10kgs. 90 second between sets. 6 reps a min.
Double KB press- 16kg, 3x10
Double KB front squat- 24kg, 3x10
6 pull-ups/29 push-ups/10 double KB row with 16kg
Thurs-
KB long cycle- 3x2 min with 10kgs, 2 min rest between sets. 6 reps a min.
Double KB press- 16kg, 3x10
Double KB front squat- 24kg, 3x10
6 pull-ups/29 push-ups/15 double KB row with 16kg
Sun-
KB long cycle- 1,2,3,1 min with 10kgs. 6 reps a min.
Double KB press- 16kg, 1x20
Double KB front squat- 24kg, 1x20
Didn’t have much time so I went with a single ‘hard’ set. Both felt reasonably challenging.
6 pull-ups/29 push-ups
Did some turkish getups on Mon/Weds I think.
Today-
KB long cycle- 7x1 min with 10kgs, 60 second between sets. 6 reps a min.
Double KB press- 16kg, 3x12
Double KB front squat- 24kg, 3x12
30 push-ups/20 double KB row with 16kg
KB long cycle- 2x3 min with 10kgs, 3 min between sets. 6 reps a min.
Double KB press- 16kg, 3x12
Double KB front squat- 24kg, 3x12
20 push-ups with 2kg in backpack/25 double KB row with 16kg
KB long cycle- 1x5 min with 10kgs. 6 reps a min.
This didn’t feel as bad as I feared. I’m definitely getting more used to this and it honestly feels nice.
Double KB press- 16kg, 1x21
Rep 20-21 felt like a struggle, but the the others went up better than last week.
Double KB front squat- 24kg, 1x21
The last rep felt really hard; proper work. I think I kept the tempo much faster than last week.
20 push-ups with 2kg in backpack/30 double KB row with 16kg
Baby isn’t sleeping well. Things feel hard right now. Still managed to do something in the past week because life is giving me some freedom in other places.
Tues-
KB long cycle- 4x2 min with 10kgs. 6 reps a min. 2 min rest in between.
Double KB press- 16kg, 3x14
Double KB front squat- 24kg, 3x13
The squats felt very challenging.
21 push-ups with 2kg in backpack/30 double KB row with 16kg
Thurs-
KB long cycle- 4/3/2/1 min with 10kgs. 6 rep a min. 4/3/2 min rest in between.
Double KB press- 16kg, 1x16
Goblet Squat- 24kg, 1x25
21 push-ups with 2kg in backpack/20 double KB row with 18kg.
Body began feeling really run down by this point due to baby-related fatigue, so I dropped sets and stopped hard squats.
Sun-
KB long cycle- 1x7 min with 10kgs. 6 reps a min.
Pretty hard.
Double KB press- 18kg, 1x15
80-85% of rep max?
Goblet Squat- 24kg, total 20 reps. Short pause between reps.
21 push-ups with 2kg in backpack/20 double KB row with 18kg.
Baby still doesn’t sleep well. Things still feel hard.
I did workout 3x a week. More long cycle stuff and more KB presses, front squats, and push-ups.
But then I had a realization yesterday that I simply don’t have the time and energy to do this. I’ve been able to do this thanks to a lull at work, giving me leeway. That lull won’t exist forever, and now that it’s cool outside and the Sun won’t scorch me I can walk again.
I found EDT training while looking for short training programs and it seemed neat. I’m going to do 10 min instead of 15 bc I literally sometimes don’t have a full 15 min. This in turn means that I can lift whenever I want, and so I can workout at night.
So today I did-
an hour of walking outside with the baby as he slept. Basically an hour of ~20lb loaded carry! And I get to sleep the baby while my wife regains a bit of her sanity! Win!
Then at night-
10 minutes of-
KB clean and press with 16kg and pull-ups
5 reps on the clean and press and 1 rep on the pull-ups. Intentionally chose a fairly light weight to leave myself a lot of breathing space to improve and not get so fatigued for the pull-ups. Did a total of 9 rounds.
Haven’t done pull-ups in a while, and so even singles felt tough.
Tomorrow i’m going to do weighted push-ups and KB front squats. I plan on alternating between the two 6x a week.
I will sneak in mobility movements and Pressing RESET stuff whenever I have free time and the mental wherewithal to do something physical.
10 minutes of-
double KB front squat with 24kgs and push-ups with 6kg in backpack.
6x5, 1x4, 1x5/8x5
Felt straightforward and good. Began fatiguing near the end, but nothing significant.
10 minutes of-
KB clean and press with 16kg and pull-ups
10x5/2x2, 8x1
This honestly feels pretty awesome. Fatigue began building by the end but nothing significant.
Jesus Christ caring for a baby is hard.
Saturday-
KB clean and press with 16kg and pull-ups
10x5/2x2, 4x1/2(alternating), 4x1
Today-
double KB front squat with 24kgs and push-ups with 10lb sandbag in backpack.
9x5/9x5
Pushed the pace. Finished right as the timer ended.
Lifting at night feels more mentally challenging than lifting in the morning. Night is for relaxation and sleepy time, not getting tired and sweaty.