Enchiridion

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Bobby
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Re: Enchiridion

Post by Bobby » Sun Feb 02, 2014 9:53 pm

Tried a TGU (right arm) with a 40 today and failed miserably.Good job!
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odin
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Re: Enchiridion

Post by odin » Mon Feb 03, 2014 1:03 pm

yeah but with your strength levels it must only be a matter of technique or bringing some stabilisers up to speed. It's the descent I find tricky with them.

03/02

1. meditation

2. S&S warm up with 32kg + push ups (halo's done with 24 - no point in going heavier on these)

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

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

5. 2 mile easy run

6. stretch

the run felt quite hard after the heavier swings - legs felt a bit leaden. If I had time, I would swap it for a longer walk but I don't so fuck that line of thinking.
Don't try too hard, don't not try too hard

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Re: Enchiridion

Post by Alfred_E._Neuman » Mon Feb 03, 2014 2:02 pm

odin wrote: the run felt quite hard after the heavier swings - legs felt a bit leaden. If I had time, I would swap it for a longer walk but I don't so fuck that line of thinking.
I've been feeling a ton better with brisk walks over running when I can get out for longer. One thing I've been doing is walk for a minute and then jog for a couple at an easy pace.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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odin
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Re: Enchiridion

Post by odin » Tue Feb 04, 2014 7:18 am

yeah that sounds exactly the kind of intensity I'm after, but unfortunately I have about 15-20 mins to play with so walking is probably not worth it. Plus it's bloody freezing at this time of the morning so I need to keep the pace up! I need to find a nice route to do in my lunch hour come to think of it.

04/02

1. meditation

2. body flow drill (primal move type stuff)

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

4. 1H Swings - 32kg x 10/10, 40kg x 4 x 10/10

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

6. stretch


also chucked in a set of KB rows, as I think this program lacks a meaningful upper pull. Of course bouldering covers my bases there but a set of rows a few times a week wont exactly tip me over the edge.
Don't try too hard, don't not try too hard

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odin
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Re: Enchiridion

Post by odin » Wed Feb 05, 2014 7:22 am

05/12

1. meditation

2. body flow routine

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

4. 1H swings - 40kg x 5 x 10/10 in 6:00 mins

5. TGU - 40kg x 5 x 1/1

6. stretch


My son woke up early so I had to can the run, although this may be for the best while I move up to the 40 kg. I want to try and get in the habit of doing a lunchtime walk or maybe using the cardio based gym we have. Just some easy stuff on the rower perhaps.
Don't try too hard, don't not try too hard

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Re: Enchiridion

Post by odin » Thu Feb 06, 2014 7:47 am

06/12

1. meditation

2. body flow routine

3. S&S warm up + push ups, went up to 40kg on GSQ

4. 1H swings - 24, 32, 40, 32, 24 kg x 10/10

5. TGU - 24, 32, 40, 32, 24 kg x 1/1

6. hill sprints - 5 repeats

7. 90 mins bouldering in the evening. Tough session. Finished with some dips and L-sits at the end.


bw: 84.4 kg steady progress...

Did an easy ladder on the KB work as yesterday was a grueller at work and my back was still fatigued. Plus I'm climbing tonight. Will hopefully do another 5 sets with the 40 tomorrow.
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odin
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Re: Enchiridion

Post by odin » Fri Feb 07, 2014 7:12 am

07/02

1. meditation

2. body flow

3. S&S warm up x 3, 24,32,40kg on GSQ (+ push ups)

4. 1H swings - 32kg x2 x 10/10, 40kg x 3 x 10/10

5. TGU - 40kg x 3 x 1/1, 32kg x 2 x1/1

6. body flow and stretching


Was too fatigued from last night's climb to do all sets with the 40kg. Still, I'm on course for my original goal of mastering the 40kg by 01/04 in the time Pavel suggests. Then need to decide whether to upgrade to 48kg or start something different.
Don't try too hard, don't not try too hard

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Re: Enchiridion

Post by Bram » Sat Feb 08, 2014 3:16 am

Odin, refresh my memory if I've already asked, but what's the parameters of your meditation.

Excellent work making it a part of your daily routine :supz:
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Re: Enchiridion

Post by odin » Sun Feb 09, 2014 5:00 pm

pm sent....

09/02

1. meditation

2. S&S warm up up to 40kg + sliding push ups

3. 1H swings - 40kg x 5 x 10/10 in just under 6 mins

4. TGU - 40kg x 5 x 1/1

5. stretch


Doing the whole thing with 40kg is quite hard. Think I'll have to wave the weight this week between 32 & 40.
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odin
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Re: Enchiridion

Post by odin » Mon Feb 10, 2014 7:07 am

10/02

1. meditation

2. body flow

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

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

5. stretch


long day ahead, so no run. The run is almost redundant at this point actually. The heart rate spiking effect of swinging a 40 versus swinging a 24 is huge.
Don't try too hard, don't not try too hard

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Bobby
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Re: Enchiridion

Post by Bobby » Mon Feb 10, 2014 12:27 pm

I`ve done a couple of sets with the 48 and it does force me to take longer rest between sets.One hand swinging the 24 is a piece of cake compared.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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odin
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Re: Enchiridion

Post by odin » Tue Feb 11, 2014 7:20 am

I spotted you had started using the 48 - that is impressive going! I'm a good few weeks off being able to 'own' the 40, as Pavel puts it. At that point I need to decide whether to purchase a bigger KB or move to something else. I like the idea of the bigger bell, but in reality I've not used the 40 that much so wonder whether I'd get much mileage out of it. I imagine swinging that would give you a fucking strong back though!


11/02

1. meditation

2. body flow

3. S&S warm up + push ups

4. 1H swing - 32kg x 2 x 10/10, 40kg x 3 x 10/10

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

6. stretch


The run has been pretty much dropped now. I just don't feel I need it. I am however trying to get a regular short walk in at lunch time. Analysing it, the run was probably more about burning calories than anything else, so this is a more sustainable alternative while I move to heavier morning workouts.
Don't try too hard, don't not try too hard

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Re: Enchiridion

Post by odin » Wed Feb 12, 2014 12:37 pm

12/02

1. meditation

2. body flow

3. S&S warm up + push ups with medium bands

4. 1H Swing - 40kg x 5 x 10/10 in 5:05 mins

5. TGU - 40kg x 5 x 1/1

6. stretch


Just over the 5 min mark. It was a fairly hard effort but not a puker. This has been about 6 weeks on S&S now. From next week I'm away for a fortnight so will do some other stuff, but Ithink I will return to S&S in March to try and get the 40kg goals I set for myself.
Overall, I'm really enjoying this program. I like daily recharge style exercise, and actually since moving to the 32 & 40kg bells I am noticing some changes to the upper body in particular. My lower back also feels good, (touch wood etc) which is a key goal in anything I do. Basically I need this in good working order for my job, so any other goal must be in keeping with this.

I have basically dropped the run afterwards, partly because the 40kg bell is tough on its own, and partly because the weather is fucking awful at the moment and running in the dark through shitty conditions is not remotely enjoyable.
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Re: Enchiridion

Post by Bobby » Wed Feb 12, 2014 1:10 pm

If you are in Somerset you could run in a wet suit and flippers,couldn`T you \:D/ ?
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"being a pussy".

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odin
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Re: Enchiridion

Post by odin » Thu Feb 13, 2014 7:17 am

Bobby wrote:If you are in Somerset you could run in a wet suit and flippers,couldn`T you \:D/ ?
Bloody hell, must be a slow news day in Sweden if the British weather makes it to the headlines! I'm not going to be that far from there - not sure what the area I'm staying in is like but quite a bit of that region is under water at the moment. I feel sorry for the people involved but can't help laughing at the idea that we can do anything meaningful to stop nature. We really do have delusions of grandeur as a species.

13/02

1. meditation

2. body flow

3. 1H swings - 32kg x 5 mins - 120 reps

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

5. stretch

bw: 85.2 KG - I've over-eaten a bit this week to be fair, not quite got my diet dialled in yet and am tending towards eating too little followed by too much. Partly the transition to the heavier bells, partly the extra energy demands of the new job - I can't function properly on what I would have eaten last year.
Don't try too hard, don't not try too hard

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Re: Enchiridion

Post by odin » Fri Feb 14, 2014 2:55 pm

14/02

1. meditation

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

3. 1H swings - 40kg x 5 x 10/10

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

5. stretch


Reflecting back on the past 6 weeks, I have enjoyed the ultra consistency of this program, and am also enjoying a return to some adequate strength levels. Think I may well purchase that 48kg bell when I'm back from my course.

EDIT: have found a place which does 48-70kg bells for a decent price. I am wondering whether to go straight to a 52kg one actually. I'm starting to get a boner for unconventional strength.
Don't try too hard, don't not try too hard

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odin
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Re: Enchiridion

Post by odin » Sat Feb 15, 2014 1:17 pm

15/02

meditation & rest

feel a bit run down, and am away from tomorrow night so S&S will be on hold now until I get back. Gonna try and post while I'm away, briefly I'm planning on some DB bodybuilding type workouts and some steady state CV. Want to also get my diet back on track. I'm giving up on the weight loss idea; I'm already lean and fairly light for my size and pushing it further in this regard has a strangely unsettling effect. Really,at my stage of life I have no reason to try and bring out the vascularity in my abs or definition in my ass cheeks. My wife doesn't really give a shit and nor should I.
Don't try too hard, don't not try too hard

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Bobby
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Re: Enchiridion

Post by Bobby » Sat Feb 15, 2014 5:46 pm

Go for the 52kg one.Interesting that about being lean.My wife wants me to gain weight,she thinks I am to lean.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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odin
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Re: Enchiridion

Post by odin » Sat Feb 15, 2014 11:32 pm

It is probably a plot to prevent us becoming too sexy and running off with younger, perter women. Will go with the 52kg then - I'll prob get it next month or after once the 40 is outgrown. Thanks for the advice...
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odin
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Re: Enchiridion

Post by odin » Mon Feb 17, 2014 7:23 pm

17/02

1. Meditation

2. Run - 3.8 miles

3. Db c&pp - 24kg's x 5x5

4. Db lunges - 16kg's x 3 x 20

5. Chins - bw x 8,7,6

6. Dips - bw x 8,7,6

7. Leg extensions 2 x 10

8. Core circuit x 2 sets



Shit gym makes me appreciate the kettle bells!
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Bobby
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Re: Enchiridion

Post by Bobby » Mon Feb 17, 2014 7:55 pm

Got any links for the place you buy the bells,Just interested to see how they look.
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odin
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Re: Enchiridion

Post by odin » Mon Feb 17, 2014 9:35 pm

It's called strength shop and based in uk. I'm on my phone and don't know how to do links! Sorry! If you can't find it let me know and I'll sort at weekend when I'm home.
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Bobby
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Re: Enchiridion

Post by Bobby » Tue Feb 18, 2014 2:41 pm

If it is the one for 93.60,i found the page.As soon as I saw the 70kg one I wanted it.No use for it right now,but want one.
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odin
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Re: Enchiridion

Post by odin » Tue Feb 18, 2014 9:12 pm

Ha ha - yeah same here!

18/02

1. Meditation

2. Swim - 25 mins

3. Stationary bike - 35 mins

Boring.
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odin
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Re: Enchiridion

Post by odin » Wed Feb 19, 2014 7:58 pm

19/02

1. Meditation

2. Run - 3.9 miles

3. Goblet squats 3 x 10

4. Db sldl - 3 x 10

5. Chins - 3 x 6

6. Dips - 3 x 6

7. Hanging leg raise - 3 x 10


The good thing about this kind of training is that it makes me realise what I don't like!
Don't try too hard, don't not try too hard

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