A quick preceding note that some of the details will be further expanded on in each piece. But based on feel from effort on Tuesday, I do feel in that cyclical aerobic type of work I do feel like i’m getting back to normal. So far on some recovery, i’m not sure I’m recovering as quickly yet as I was. However in conversing with Becky, there is some missing pieces of my nutrition. I have spent the past few weeks trying to get my protein and cals back up but think i have been missing on some color in my food. I know that will still have some effect on the big picture. Strength definitely feels like its behind and working it’s way to get back to neutral. I know these things will come with time but still doesn’t stop it from being frustrating but also wanting to share with you as well.
9/29
Thoracic series
Supine wall squat with foam roller under tspine x 30 sec mobilization
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)
Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)
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A – BB OHS x 8 reps (no tempo), rest 1 min x 3 sets
*1 set at 115 and 2 sets at 135
After a day of travel, shoulders and thoracic needed a little more TLC then just the thoracic series, so I spent a lot of time there. Weights were good and positions finally loosened up but wasn’t feeling super strong towards the back end of each set
B – Squat snatch – 5 smooth singles @ 145lbs, rest 2 min x 3 sets
I really took a moment to think that it’s about being smooth not fast, so fine tuned some things and tried to lock in and get really detailed on positions that help me be smooth.
C1 – Straight leg seated db Z-press x 14 reps, rest 45 sec
Stuck with 30’s and I felt stronger here this week but I really wasn’t ready to jump up top 35
C2 – Wide grip strict pullups x 8 reps, rest 90 sec x 5 sets
Felt smooth here.
D – Dbl DB bench press drop set
14 reps @ 65/hand
21 reps @ 50/hand
28 reps @ 35/hand
5:04 for context – broke up all sets
9/30 (Triangle W2)
Warm-Up:
90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty
60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing
30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable
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Every 2 min x 4 intervals (2 each)
90 sec work window, 30 sec rest
Odd sets – # of echo cal avg from initial test + AMRAP ski cals in remaining time
Even sets – # of row cal avg from initial test + AMRAP ski cals in remaining time
*Rest 4 min x 3 sets (12 total intervals)
So today might have been a bit more aggressive than actual goal stimulus, but I did this with friends so the competitive juices were flowing and “pushed” a bit more on the buy in machines that were definitely more then original testing. However, my personal mark was only push the paces if you can be sustainable across all intervals
13–12–13–12
13–11–12–12
13–10–13–11
*Aim to echo above initial average pace!
*Example: If my initial test scores were – 15 cal echo + 15 cal row + 15 cal ski
Odd Sets – 15 Cal echo + AMRAP ski Cal in remaining time, target 8+
Even Sets – 15 Cal row + AMRAP ski Cal in remaining time, target 8+
10/1
A – Squat clean – 1 rep every 30 sec x 3, rest 3 min x 3 sets
*build in loading from last week
215–225–225 – pull off the floor felt really heavy and slow and could tell if I was a little off on bar path it was extremely challenging. But, squat felt good, that I knew if I got under it I was going to be able to stand it up. So as “weak” as the pull felt the squat felt a lot better.
B – Front squat cluster – 3.3.3, rest 20 sec bt 3’s, and 3 min bt sets x 3 sets
*build in loading from last week
195–205–215 – this felt way better today than it did last week. And in general it did feel heavy, but I did not feel weak with this weights here
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EMOM x 30 (6x through)
1 – 13 cal ski
2 – 13 toes to bar
3 – 13 cal row
4 – 13 chest to bar
5 – 45 sec easy bike erg
Kind of fell apart here towards the end. I was a little sore from monday and I was trying to protect my shoulder, it’s not hurt, but external rotation felt really sensitive and uncomfortable. So after the 3rd time through I dropped the volume of gymnastics work to 9’s,
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C1 – 10 side 1-arm staggered stance/russian swings @ 24kg
C2 – 10/side front foot elevated back rack split squats, rest 60 sec bt legs, 2 min bt sets x 3 sets
Leg were really tired at this point today and I don’t think I ate enough breakfast so I just did 65 here