Enchiridion

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odin
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Post by odin » Fri Jan 10, 2014 3:16 pm

10/01

rest day

meditation and some JM only

bw 86.6 kg, lol!


food:

1. omlette with mushrooms and onions
2. tuna mayo with green beans
3. not sure yet.


I realise I'm forgetting some of my best lessons with the specified goal of losing some bw. I'm better off setting some process goals and letting the ends take care of themselves. Past experience has shown this to be far superior.

So, as of now I will do the following:
-have eggs for breakfast
-have veggies with every meal
-stop eating at 7 o'clock - or at least once dinner is done if I eat late for whatever reason.

I'll review this at the start of feb and see if any more needs to be done.
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Re: Enchiridion

Post by odin » Sat Jan 11, 2014 7:41 am

11/01

1. meditation

2. s&s warm up x 3 rounds with 16kg

3. 1H Swings - 24kg x 4 x 10/10, 32kg x 10/10

4. TGU - 24kg x 3 x 1/1, 32kg x 2 x 1/1

5. 2 mile easy run in 15 mins

6. stretch

the chief problem I envisage with adding in the 32kg swings is giving time for the back to wake up as I train before breakfast and crucially before the family wake up. Not sure how to get around this, although perhaps putting the run in first as an easy warm up may work. I know generally strength & power before cardio but at these sub-maximal efforts I guess it doesn't matter.
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Re: Enchiridion

Post by odin » Sun Jan 12, 2014 8:21 am

12/01

1. meditation

2. some ground based JM stuff

3. s&s warm up x 3 with 16kg, then 2 sets of 2H swings with 16 & 24kg

4. 1H swings - 24kg x 3 x 10/10, 2H swings - 32kg x 2 x 10, 1H swings - 32kg x 10/10

5. TGU - 24kg x 2 x 1/1, 32kg x 3 x 1/1

6. stretch

No run today, as we had friends over last night and I needed the lie in. Re the swings, I may move up the weight class by using 2H swings first of all. I've grown weak over the autumn.
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Re: Enchiridion

Post by odin » Mon Jan 13, 2014 7:51 am

13/01

1. meditation

2. JM then S&S warm up routine with 16kg x 3 rounds, then warm up 2H swings

3. 1H swings - 24kg x 2 x 10/10, 2H swings - 32kg x 4 x 10, 1H swings - 32kg x 1 x 10/10

4. TGU - 24kg x 1 x 1/1, 32kg x 4 x 1/1

5. easy run - 2.8 miles

6. stretch


will do all the get ups with 32 tomorrow. RE the swings, I think 2H swings with the 32 for all 10 sets in 5 mins may be the starting point for going onto 1H swings. It's a fat handled KB and grip is fucking weak at the mo.
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Re: Enchiridion

Post by aussie luke » Tue Jan 14, 2014 2:52 pm

I always liked doing sets of 5/5/5 (5L, 5R, 5 two-hand) with the 32 as a way to get reps in and build up the grip. I know it's not the S&S way but it's still swings.


Or you could try doing the bulk of your swings 1 arm with 24 but mix in one or two sets with 32 but then go back to the 24 and slowly up the ratio.

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Re: Enchiridion

Post by odin » Tue Jan 14, 2014 6:44 pm

yeah cheers for the ideas - the 5/5 method may be a good way forward actually. I'm happy taking my time though, I've swung the 32kg one handed plenty before so it's just a matter of regaining a little bit of lost function. Thanks for the input though!

14/01

1. meditation

2. s&s warm up - 16kg x 3 rounds

3. 1H swings - 24kg x 1 x 10/10, 2H swings - 32kg x 8 x 10

4. TGU - 32kg x 5 x 1/1

5. plank - 90 secs

6. stretch


The TGU's are pretty easy, but I wont move up until my swings are all 1 handed.
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Re: Enchiridion

Post by odin » Wed Jan 15, 2014 7:57 pm

15/01

1. Meditation

2. S&S warm up x 3 with 16 kg

3. 2h swings - 32kg x 4 x 10, 1h swings - 32kg x 3 x 10/10

4. Tgu - 32kg x 5 x 1/1

5. 2.5 mile easy run

6.stretch
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Re: Enchiridion

Post by odin » Thu Jan 16, 2014 7:23 am

16/01

1. meditation

2. s&s warm up x 3 with 16kg, then 2 sets of 2H swings

3. 2H swings - 32kg x 2 x 10, 1H swings - 32kg x 4 x 10/10

4. TGU - 32kg x 5 x 1/1

5. plank - 60 secs, side planks x 20/20 secs

6. stretch


The TGU's are well within the time limit Pavel suggests. I think the swings will be soon enough too. The main limiter at the moment is ensuring the back is sufficiently warm.

This my 16th S&S workout. I like stuff like this where the slow and steady consistency are emphasised. No one workout is ever going to shine during this cycle, but equally I am feeling stronger in the back and mid-section, and leaning up slightly. More importantly, I am not drained for work and can still climb and be active with the family. As I noted before, for general fitness, 2-3 months of this kind of stuff followed by a month of more intense work is probably a decent template. Whether or not you need the intensity is another matter, but it's fun to be able to periodically test yourself.

I've not kept to my aim of recording my diet, as it seems a bit tedious. But I'm falling into a general pattern of eggs & veg for breakfast, a salad and some protein for lunch, and whatever the wife cooks for tea. Trying to avoid starches in the evening meal unless they are integral to it - not so bothered about losing a bit of timber that I'm gonna bite the hand that feeds!
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Re: Enchiridion

Post by odin » Fri Jan 17, 2014 8:38 am

16/09 cont

2 hours bouldering in the evening. Moved much better than last week, and grip felt strong throughout.

17/09

rest day - JM & meditation and a walk with the family.

Weighed 85.2 kg this morning. down 1.4 kg since last week. About right. For the next week I will continue with eggs and veg each day and stopping eating after 7 pm.
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Re: Enchiridion

Post by odin » Sat Jan 18, 2014 2:05 pm

18/01

1. meditation

2. s&s warm up with 24kg

3. 1H swings - 32kg x 5 x 10/10

4. TGU - 32kg x 5 x 1/1

5. hovering plank

6. stretch


Didn't time the swings, but 5 deep breaths between each set, so prob just over 5 mins. Things are much easier training in the afternoon, however it just wouldn't happen during the week. If I'm up to on the morning, the 24kg warm up was good- much deeper goblet squats and the halo's felt nice too. 16 is fine, but a bit light.


going to my wife's gym tomorrow, so gonna test myself. I go about once a month, so thinking something that will give a good marker of all round fitness could be a good progress checker.

Maybe bench to a 5rm, FSQ to a 5rm and max chins. Then a 2000m row. That is practical and covers a few things without exhausting the lower back for more swings on monday.

As a side note, I'm thinking a modest hill sprint session in lieu of the 2.5 mile runs may be a worthy experiment.
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Re: Enchiridion

Post by odin » Sun Jan 19, 2014 3:01 pm

19/01

went to the gym with the family.

1. snatch complex with the bar to warm up

2. FSQ - 60, 80, 90kg x 5. Easy but not pushing it.

3. Bench - 60, 80, 90kg x 5, 100kg x 3, 80kg x 5

4. chins - bw x 5, bw+5kg x 5, bw + 10kg x 5, bw + 15kg x 5

5. dips - bw x 2 x 10

6. row - 2000m in 7.21 secs

7. meditation


The FSQ's felt fine. Could have done more but S&S works the lower back a lot so I wanted to save myself for tomorrow. The bench was a bit poor to be honest. Think possibly the TGU's and push ups yesterday had fatigued me. Should easily have 5 reps at 100kg as a baseline ime. Chins OK, and row felt ok too.

Back to S&S tomorrow, but may use the 24kg to allow some recovery.
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Re: Enchiridion

Post by odin » Mon Jan 20, 2014 12:46 pm

20/01

1. meditation

2. s&s warm up x 3 with 24kg (+ push ups)

3. 1H swing - 32kg x 5 x 10/10 in 4.57 mins

4. TGU - 32kg x 5 x 1/1

5. 2.8 mile easy run


fuck the sprints idea. That was silliness; last week I lost weight, climbed better and progressed to the 32kg bell in s&s, so why fuck with things??? I'll keep sprints in reserve when things plateau. I can still dial my diet in better yet, so would rather focus on that first.
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Re: Enchiridion

Post by Bobby » Mon Jan 20, 2014 1:00 pm

Onwards to the 48kg bell!
How many push ups do you incorporate into the warm up?
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Enchiridion

Post by odin » Tue Jan 21, 2014 7:07 am

ha ha, yes I need to buy one first! Not ruled it out though. I've got a 40kg, and am going to take a few weeks on the 32 so we'll see!

The push ups is just a set of 10 each round, alternating between hindu, half moon, scorpion or knuckle push ups depending on what feels tight etc.

21/01

1. meditation

2. s&s warm up with 24kg

3. 1H swing - 32kg x 5 x 10/10 leisurely pace, but probably under 5.30

4. TGU - 32kg x 5 x 1/1

5. assisted pistols - 2 x 5/5

6. stretch

cut carbs a bit too low today, and felt shit all afternoon. Have to remember, root veg and some starches are needed generally if you're active. I know some thrive on ultra low levels but I don't!
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Re: Enchiridion

Post by odin » Wed Jan 22, 2014 7:34 am

22/01

1. meditation

2. s&s warm up - 24kg x 3 rounds with knuckle push ups

3. 1H swing - 32kg x 5 x 10/10 in 5.10 mins

4. TGU - 32kg x 5 x 1/1

5. 1.9 mile easy run....

the run was actually quite hard due to lack of carbs in system I think. Climbing tonight.

bw 84.7 kg this morning. Going the right way.


evening: 2 hours bouldering. Felt really strong, and climbed as well as I have in years. Really pleased.
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Re: Enchiridion

Post by odin » Thu Jan 23, 2014 7:32 am

23/01

1. meditation

2. S&S warm up with 24kg x 3 + push ups

3. 1H Swings - 32kg x 5 x 10/10

4. TGU - 32kg x 5 x 1/1

5. stretching

didn't get the run in as son woke up early. Got a short trip away from tonight, so no training until Sunday at least. As a side note, I am feeling pretty good on this workout. Back feels solid, (touch wood) shoulders healthy and redeveloping some traps in the process.
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Re: Enchiridion

Post by odin » Sun Jan 26, 2014 12:56 pm

24th & 25th - away, meditation & JM only.


26/01

1. meditation

2. s&s warm up with 24kg x 3 rounds + push ups

3. 2H swings - 40kg x 10 x 10

4. TGU - 32kg x 3 x 1/1, 40kg x 2 x 1/1

5. stretch

I then one arm pressed the 40kg to see if I could. Very surprised with how quickly it went up.

Re moving up to the 40kg bell, for now I will start incorporating them into my weekend session, where I train in the afternoon. I think attempting them at 6:00 am would cripple me.
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Re: Enchiridion

Post by Bobby » Sun Jan 26, 2014 10:38 pm

Sounds like a plan.In the mornings I think a 20kg would be enough for me (more of an evening/night person).
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Enchiridion

Post by odin » Mon Jan 27, 2014 7:38 am

yeah I definitely take a while for the lower back to wake up. Unfortunately evenings for me would just never happen!

27/01

1. meditation

2. s&s warm up x 3 with 24kg

3. 1H swings - 32kg x 5 x 10/10

4. TGU - 32kg x 5 x 1/1

5. run - 2 miles

6. stretch


diet was poor over weekend.
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Re: Enchiridion

Post by odin » Tue Jan 28, 2014 7:02 am

28/01

1. meditation

2. s&s warm up with 24kg, last round of goblet squats with 32 (+ push ups)

3. 1H swing - 32kg x 5 x 10/10

4. TGU - 32kg x 5 x 1/1

5. stretch


slept like a log last night, but woke up tired still. Getting older is wank.
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Re: Enchiridion

Post by odin » Wed Jan 29, 2014 7:37 am

29/01

1. meditation

2. s&s warm up, using the 32 for the goblet squat now. Gets a deeper stretch.

3. 1H swings - 32kg x 5 x 10/10

4. TGU - 32kg x 5 x 1/1

5. 2 mile run


The recent lethargy has probably been a simple lack of carbs. Yesterday I felt sluggish all day long, but had some noodles with my dinner and suddenly felt sharper. Simplest solution is to revert to oatmeal on the morning post training. Have done so today and will monitor energy.
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Re: Enchiridion

Post by odin » Thu Jan 30, 2014 7:15 am

30/01

1. meditation

2. s&s warm up x 3, 24kg halo's, 32kg gsq, + push ups & bridges

3. 1H swing - 32kg x 5 x 10/10

4. TGU - 32kg x 5 x1/1

5. stretch
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Re: Enchiridion

Post by odin » Fri Jan 31, 2014 7:17 am

31/01

1. meditation

2. s&s warm up x 3 with 24kg

3. 1H swings - 24kg x 5:00 = 130 reps

4. TGU - 24kg x 5 x 1/1

5. hill sprints x 5 with walk back recovery

this was the 5 min test Pavel recommends. It was a pretty easy effort, although I'm not sure there is much scope to add many more reps to this - was only resting for a few breaths here and there. Am gonna bite the bullet and add in a small amount of hill sprints once a week now. Apart from owt else, I think running fast is a good life skill to keep hold of.

I think this is one of the better cookie-cutter GPP programs I've followed. Pavel is certainly one of the better popular fitness gurus and I haven't ever been disappointed with his work. His forum still amuses me though; "Awesome new program boss, can't wait to try it. Can I combine this with maffetone and Westside?" The human capacity to over-rate your needs and capacities is always impressive.
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Re: Enchiridion

Post by odin » Sat Feb 01, 2014 12:14 pm

01/02/14

rest day today, meditation & JM

bw was 85kg. If I can weigh 84kg on March 1st then it's all good. I'm pretty lean so slow and steady is the way forward.








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Re: Enchiridion

Post by odin » Sun Feb 02, 2014 4:39 pm

02/02/14

1. meditation

2. S&S warm up x 3 + push ups

3. 1H swings - 32kg x 3 x 10/10, 40kg x 2 x 10/10

4. TGU - 32kg x 1/1, 40kg x 4 x 1/1

5. stretch later on....


Transition to the 40kg begins in earnest now. Just gonna add one or two sets in. I could do all 100 reps with the 40 but the recovery then needed would detract from the daily, moderate dose that s&s is all about. If I can nail the swings and get ups in the target time before I go away mid-Feb then that would be good progress.
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