Lucky you lol. I guess Holy water can be pretty pricey. My wife went to a private school too, but one of the cool ones it sounds like now. She still talks about her awesome field trips.
Haha, yeah maybe when you’ve got a bunch of HS students whom are already a little dense, extra skill work probably goes a long way. It’s funny how you think you want something, only to grow a bit and find out that it doesn’t jive with your personality. I’ve come to terms with some of that myself. Actually the mrs & I are looking into Jui Jitsu, & tbh I think I’ll be the one with bruises once we spar/roll/whatever.
12/19/17 & 12/20/17 Easy Conditioning 1 & 2 - I donned the weight vest & picked up the house for 30 minutes when I got home Tuesday & yesterday. We’re going to San Antone on Friday so all the walking we’ll be doing will take care of the 3rd easy conditioning session.
12/21/17 Hard Conditioning 1 - Complex Cards
All done with a 45lb weight vest, the workout ended up as:
65 push-ups
73 goblet squats w/ 35lb kettlebell
42 one-arm side kettlebell swings w/ 35lb bell
15 KB swings
Done with very limited rest between exercises
Notes Going to double down on Christmas Eve and combine the B & C workout.
Time is going to be a bit more crunched after the holiday as my wife & I are going to begin training Jui Jitsu together during the evenings, which means that I’ll only be able to train during lunch & on the weekends. Factoring in everything that comes with a lunch workout - travel time, shower, changing, etc. I’m left with about 5 minutes to warm-up, and 20 to lift. Hello stamina.
Conventional Deadlift:
135x3
225x2
275x1
315x1
365x1
405x1
455x0 <— Back felt dodgy here so I said screw it.
Kroc rows
100x20 each arm
Notes:
I still hate conventional. I may go the way of @strongmanvinny2 and @littlesleeper and just do cheating deadlifts.
I tried to feel out how much time I have for everything today, & I think 20 minutes is actually a little generous in terms of workout time. Minus the warm-up, I had maybe 15 minutes to train. So much for my grand epiphany, ha.
I’m thinking that given the time constraints, a 10x3 EMOM approach would work better.
I unexpectedly saw my wife in the squat rack today when I entered the gym! I thought she was going to a yoga class so I was happily surprised. She loves her new Adidas powerlift 3.1s, thanks @anon71262119
Tricepz (I like underhand as I feel it more in the “outer” tricep), & flys
Notes
So I may have just abandoned 1000% awesome on the last 2 workouts, and am not sorry about it. It might’ve been the lack of a decent warm-up, but my strict press may have gone down. Truthfully, I have never had much luck with the 531 protocol and the strict press. The only time it’s really ever moved was when I was doing lots of bench & shoulder isolation work.
Since I pulled yesterday & felt like pressing anyway, I wanted to see if the Ben Bruno College routine would fit the time cap with some modifications. Basically, I’m just working up to a heavy set & throwing in a down set, which takes like 10 minutes or so, then 2 rest pause sets which take all but a few minutes and some core work in there. I did the ben bruno before the wedding & liked it; not really sure why I rushed back to percentage based training just when I was having some fun again.
Prowler pushes - a bunch (woo, gym has 2 new prowlers!)
Notes: The 300 felt good enough that I wanted to push a bit further. I probably should have gone for a 5lb PR or something, but that wouldn’t have been nearly as satisfying as hitting 315. I lost positiion halfway through the lift though & my spotters took the wheel. I think losing position 1/2 way up requires paused squats?
I debated throwing my hat into the T-ransformation 2018 challenge. But I’m a pretty private person, & I really need to gain a bit of weight to be competitive - I’m thinking 190 walking around - & having to cut mid year would get my head all wacky. Priorities!
Notes: I’m in a little bit of a training funk. Not sure what I want to do with programming, & when left to my own devices I tend to jack up my back. I’m not really looking for the perfect program, but nothing I see really excites me right now, & if it does, I have to consider the demands of beginning Jui Jitsu here soon, & a potential big move. I like front squatting a lot right now, so maybe I’ll just do that a bunch.
Falling forward?
Paused squats work, yes, but one thing that’s like magic for staying upright is low/medium height box squats. I did practically only those for a couple of months and was amazed with how much more upright my front squats got. I did both front and back box squats, narrow stance on both, high-bar position on back squat, full sit.
Nice, thanks for chiming in with the tip man. The closest thing I’ve done to any box squatting in a while is goblet squats to a bench, but box squats have always felt good on my back & knees so I’d love to bring them into the mix. Just for clarification, are you referring to box squats where you pause & readjust, or squatting to a box?
I did a full pause (spending maybe 2 seconds on the box - from first touching it to leaving it so it was about 1 second of actual sitting on the box) and I was bracing the whole time. I didn’t readjust my positioning or relax at all during the lift
So just long enough to mitigate the stretch reflex. Thanks, I’ll be bringing that in probably next squatting day. I bet it would pair well with some accommodating resistance too.
Notes
I enjoyed this session & got a nice shoulders & arms pump. I think I’ll just stick with instinctive training for a while. It’s pretty liberating. I’m tight as hell though, today I’ll just do some biking or yoga.
Training Revamp:
I’ve been slogging through training a bit and felt a total revamp was in order. I’ve been reading more of Thibs’ work & I’d like to implement some of the ideas. I know he’s been getting a bit of flack for his neurotype stuff, but the more I read about it the more I find it appealing.
I’ve decided to play with much shorter training blocks, based on the type 2A profile. I’m heading to Cali the first weekend in February, so that’ll be a nice end date.
My training will be 3-fold, focusing on shoulders, calves, & front squatting. As per below, it’s high volume, high intensity, & high frequency, however it’s low duration!
Part 1 - front squatting
Part 2 - shoulder specialization, based on the growth-factor articles
^however, instead of squeezing it all into an hour, I’ll be doing the shoulder complexes throughout the day & really rack-up some volume. The heavy day will be a more traditional training session with heavy overhead work & bench/dip assistance.
Part 3 - calves
Today so far I’ve done & will do:
2 sets of max single leg calf raises
2 3 sets of: 5 bottom half press, 5 top half press, 10 arnold presses w/ 25lb dumbbells.
