near death experience. i went towards the light but they kicked me out.
My back started bugging the last 2 sets, and I had to remind myself that its a marathon, not a sprint. As soon as I can hit 10 sets without a major break, I’ll add some weight to the kb, and some seconds to the plank.
fatness=293, not as bad as I feared, but still pretty bad.
Just a thought on the conditioning (and please pass this through ‘beginner’ filter) …the kb gives me a fair amount of back discomfort so i only do that once in a while–but when i do i combine with goblet squats at a good pace, certainly had me sucking wind !!!
[quote]big nurse wrote:
Just a thought on the conditioning (and please pass this through ‘beginner’ filter) …the kb gives me a fair amount of back discomfort so i only do that once in a while–but when i do i combine with goblet squats at a good pace, certainly had me sucking wind !!![/quote]
thanks Big. the back discomfort i get us strictly because my glutes are tight. when I do the 90/90 stretch, and baseball my piriformis, it doesn’t happen. but I don’t always remember to not be a dumbass.
Power snatch from hang (could not get myself to squat down):
3x 45/65/85/105
125x 0/0 no more explosiveness. meh.
deadlift:
135x 5
185x 4
225x 3
245x 2
265x 1
All I had time for. All I had strength for. I am already sore, so tomorrow I will likely be crippled with pain. But, I’ll try and get some swings etc in the morning anyhowz.
God it felt good to have a barbell in my hands again! sucks that the poundage was so low, but that won’t last forever.
[quote]hel320 wrote:
You know, power snatches from a hang with 105 x 3 ain’t real shabby. Actually approaching extremely adequate. Poundage will come back on the deads. [/quote]
yeah, its hard to be patient getting it back though. but i’ve hurt myself enough to know I should take 'er easy. I’m gonna keep up this easy pace for a couple weeks before I get back into the 5/3/1 loading.
those were actually more overhead squat than anything else. I am trying to get my body used to getting under the bar in a full squat. I expect this will take some time building the groove, which is why I will do it every day except squat day.
Bench
185x 5/5
supersetted with
bb roze
135x 10/10/10
i have not been doing the healthy shoulder stuff, plus i’ve been sleeping on my shoulder kind of wierd. the 185 felt light (as it should) but it was aggravating my shoulder, so I shut it down.
I am going to do this non-5/3/1 stuff for a couple weeks to get myself back in the swing of things. It feels like its been forever since I lifted, and I want to take a couple weeks to get reacquainted before I get all serious.
from a programming standpoint, I am serious about getting less fat, so I’m not concerned too much about strength. I’ll drop all accesory work, except for an antagonist to the main lift, like rows for bench. I’ll drop my training maxes and maintain as much as I can, while increasing conditioning stuff etc. And I’ll snatch almost every day.
dragged my ass into the “Lab” (garage) this morning for sets of 10 swings and 15 second planks like this:
swing/plank/swing/plank/swing/plank/swing/plank/swing/plank
breather and stretch
swing/plank/swing/plank/swing/plank
breather and stretch
swing/plank/swing/plank
I was finally able to get 10 sets of 10. next step is to be able to do all 10 sets back to back. probably start doing longer planks first. But I feel like I’m making progress. Need to stay consistent with this, only good things can happen.
fatness=289. don’t dip below the 290 mark often, so again, I feel like I’m headed in the right direction.
[quote]ecogenx wrote:
I like the 10x10 swing/plank workout. I gotta try that. Is there any value to doing heavier low rep swings?[/quote]
I’m sure there is value in the heavier swings, as it would be more work in less time. I am using sets of 10 because the kettlekwear illuninati said that’s what they do. They said instead of adding more reps to a set, add more sets of 010. Dan John said for fat burning purposes, pick a number of swings to do every day (he picked like 200 or something). Jason Pegg the powerlifter does kb swings with an 80lb bell. I want to work up to doing it with 72lb, that’s 2 “poods”.
treat it like a good morning, but think of hiking the bell behind you like a football center, get nice and deep, then pop up and extend/lock the hips. get a nice “prison shower” squeeze at the top.
Make sure your form is super clean before you go heavy. If you’re doing it right, 10 will get the heart pumping.
[quote]ecogenx wrote:
I like the 10x10 swing/plank workout. I gotta try that. Is there any value to doing heavier low rep swings?[/quote]
I’m sure there is value in the heavier swings, as it would be more work in less time. I am using sets of 10 because the kettlekwear illuninati said that’s what they do. They said instead of adding more reps to a set, add more sets of 010. Dan John said for fat burning purposes, pick a number of swings to do every day (he picked like 200 or something). Jason Pegg the powerlifter does kb swings with an 80lb bell. I want to work up to doing it with 72lb, that’s 2 “poods”.
treat it like a good morning, but think of hiking the bell behind you like a football center, get nice and deep, then pop up and extend/lock the hips. get a nice “prison shower” squeeze at the top.
Make sure your form is super clean before you go heavy. If you’re doing it right, 10 will get the heart pumping.[/quote]
Thanks MJ. I’ve done them a couple times now and like the movement. 200 reps must take forever. I got to 100 reps the other night and that was enough.
Just started doing swings myself…I couldnt believe how hard I was breathing after a few sets… Congrats on moving your weight downward! Keep up the great work!
as a matter of fact, finally, yes, i did the following:
not 5/3/1 squat day
front squat
5x bw/45
3x 95/105/115
2x 125
back squat
3x 125/145
knocked it off here, cuz my hip started hurting. not an injured kind of hurt, more of a “bit off more than you can chew, asshole” kind of hurt.
in addition to everything else, my back has gotten pathetically weak. somebody call me a waaaaahhhhhmbulance.
I’ll be staying up too late tonight to get up for swings. hopefully i can pull my head out tomorrow and go to bed early enough to get up and get some work in.
I was in Laramie all last week, and I got in 2 stumbling drunks and no working out. It was worth it, cuz I love stumbledrunking
I wonder if 1/4 squats and rack pulls mixed with sled drags would be a better option for your hip. I remeber reading an article on this site about this being kinder on aching joints but still giving a complete leg workout. I’ll try and find that article.
On a side note I’m sorry to say I haven’t gotten stumbling drunk in a bit. Just a few glasses of wine now and then.
Stumbledrunking must be done with great care, and infrequently. one tends to pay a high price, more so at our age.
I went for about 6 months without squatting or deadlifting because I thought the problem was in the joint. Its not. its a problem with my adductor. It heals and feels best when I can squat and deadlift regularly. it was feeling pretty good for awhile, then I missed a bunch of lifting. it will come back.
And yes, I did push it too far yesterday, and I am hobbling around like, well, an old lardass. but this too shall pass.