Roadwork

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Koko, Beware
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Re: Roadwork

Post by Koko, Beware » Mon Oct 13, 2014 1:44 pm

Monday Oct 13, 2014
8:30 AM training
20 min bike
A) Back work: Broken Tables 3x12 sec/side, McGriff The Crime Dog crunch 12/side, Rolling Plank 6/side for 3 second count
B) Shoulder work: Press 45/65/75, Face Pulls, Ring Rows, all for sets of 12
C) EZ Curls/Tricept Pushdown 65/Monster Band x 12/20 x 2
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Tue Oct 14, 2014 3:33 pm

Tuesday, Oct 14, 2014
8:45 AM training
20 min bike
A) Back work: Broken Tables 3x13/side, McGriff 13/side, Rolling Plank 3/side
B) Back Squat, empty bar, about 5 reps and no-go (left knee)
C) Ghetto Reverse Hyper w/blue band x 15 x 2, Hip Circle Shuffles x 4

Frustrating session but ultimately necessary. Knees, particularly the lefty, need some time off from free squatting so it's off to the box I go. Deadlift may also be a no-go for a bit--same pain in the setup. No biggie...good to let that cool out for a while.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Fri May 01, 2015 11:10 pm

Back to logging for a summer. Took some time off after the meet in October, rested up, began working with Tom on putting things back together--mobility, habits, and just moving around. Dropped some weight, got my shoulders and knees working much better, and going to drop some more. Tom is really outstanding at what he does. We'll reconnect to attack some things in the fall.

Goal now is to pull 600 and hit a full PL meet in the fall. Working with the FPI/BD on this project.

Sunday, Apr 26--1 PM training
Warmup 10 min bike, slingshot walks, hip rotations
Duffin band OHS throughout--these were revelations.
1. Squat empty x 5, 95 x 5, 145 x 5
Work 200 x 6 x 2, both 8 RPE

2. SSB 238 x 9 @8 RPE
3. 15 minutes alternating 15 kb swings@20k with 45 seconds spin bike at moderate resistance

Friday, May 1--10:30 AM training
W.u 5 min bike, passthroughs, Cuban presses PVC
1. Bench empty x 5, 115 x 5, 165 x 3, 185 x 2 to a 4-board
Work: 215x2x2 to 4-board@8 RPE, 225x2x2@8 RPE to 4-board, 225x2@9 rpe to 3-board
*Was supposed to be using 3 board. Boards are new to me and I'm a wee bit daft at that hour of the morning. So that's what the 3-board looks like.

2. Between sets
Fat man rows: 50 total
Reapers: 50 total@70 lbs...might try 50 next time and see if I can enact a better squeeze
Face pulls: 50 total
Duffins

Here we go.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Mon May 04, 2015 5:56 pm

Monday, May 4--10:30 AM training
w.u 5 min bike
Cuban Presses (PVC), Lat & Front Raises (light)

1. Close Grip Bench (thumbless, right on knurling)
Empty x 5, 95 x 5, 145 x 5
Work: 165 x 5@8 rpe, 145 x 5 x 3@7/8 rpe
Got easier as I found the groove
Drop set: 125 x 20

Between sets: 50 fat man rows, 50 reapers, 50 face pulls

First day on this close grip--closest I usually get is a thumb into the knurling. These felt great, did not hurt my right shoulder in the way that most benching usually does. If I could figure out how to get this width to feel right with my thumbs around the bar I feel I'd be onto something.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Thu May 07, 2015 3:11 pm

Thurs, May 7
9:45 AM training
5 min w.u bike
3x10 Duffin squats, Ghetto Reverse Hypers

1. Trap Bar Deadlift, High Handles
125x10, 215x5, 281x3
Work: 356x2 while Sister Christian played on the ipod. (Tweaked back on conventional pull at 355 while SC was playing about a month ago, so this weight and song is like a mental check). Was about an 8 RPE for nervousness/form

2. DB RDLs w/Broken Tables
40x10x3, 3 sets of 10

3. SSB Pause Squats
172 x 5 x 2 (5 second pauses). These were, as advertised, fucking evil. Can prob get up to 210ish next time

4. 15 minute flush
4 rounds: Prowler walk @156 lbs, 15 KB swings @20k, 90 seconds bike
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Blaidd Drwg » Sun May 10, 2015 1:29 am

Yup... It's a long 5 seconds.
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Roadwork

Post by Koko, Beware » Wed May 13, 2015 3:24 pm

Blaidd Drwg wrote:Yup... It's a long 5 seconds.
Sho nuff. But revealing--weak/soft areas: left hip and tspine.

Couple of days' worth:
Saturday May 9--Press
Got the 3 board right this time: Empty, 95, 145 all for sets of 5
195 set of 3
5 doubles at 225, all @8 rpe

Reapers, Face Pulls, Duffins, Straight Arm Pushdowns, 50 each

Monday May 11--Squat
Worked up to classic 2 wheels on standard bar: 225 for 5 sets of 6. Hip work on off-days is helping bottom pos
SSB Squat 237 for 12 @9 rpe--had more reps in the legs, abs and hips losing tightness so put it in the rack

15 min flush: 4 rounds heavy prowler push, 15 kb swings @20k, 90 sec bike, 3 hang cleans @135
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Blaidd Drwg » Wed May 13, 2015 4:08 pm

How's the mood/recovery?
"He who knows only his own side of the case knows little of that." JS Mill

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Re: Roadwork

Post by Koko, Beware » Wed May 13, 2015 5:17 pm

Mood is good. Only challenge there has been getting used to not doing A squat B push C pull repeat. It turns out I am OCD that way. Pretty minor challenge.

Recovering well. Knees and back especially. It feels like the start of a good run here.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Fri May 15, 2015 10:20 am

Thursday, May 14--10:30 AM training
w.u 5 min bike
Cuban Presses (PVC), Lat & Front Raises (light), DB Kirks

Close Grip Bench (thumbless, right on knurling)
Empty x 5, 95 x 5, 145 x 5
Work: 170 x 5@8 rpe, 150x5x3, sets about 8 rpe
Drop set: 135 x 20

Between sets: 50 reapers, 50 face pulls, 50 ring rows

The CGBP thumbless has been great for me. I can see this driving my press work in whatever I do after the meet in the fall--feels great, doesn't hurt the shoulder, full ROM. Will eventually need to figure out how to do it off pins in the cage.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sun May 17, 2015 11:30 pm

Sunday May 17
1 PM training
5 min w.u rounds of 10 Duffins, 10 slingshot shuffles
Back work: Barbell Rows
135x10x7 @8 rpe for form. Focused on strict reps, no heaving for now.

SSB Pause Squat
202 x 5 x 2 (5 second pauses). This is when I noticed how hot the gym was

Reapers, Face Pulls, Pullaparts<--50 each

Prowler 6 pushes @90 in 10 min, swings and bike to flush last 5 min

So far so good. Some things I am learning here:
1) Legs and low back are strengths. I attribute this to a ton of reps on the safety bar over the last few years. God I love that thing.
2) Upper back, left hip, and core are all soft. I can feel this remedying but I need to be diligent about staying tight with regard to the first and third, and address the second via some sports massage and chiro.
2a) Things I had written off as mobility issues are actually more properly strength issues, i.e. upper back and hips. Both areas are more weak than compromised.
and yet
3) Can't sleep on very basic mobility moving forward. Just a very little bit goes a long way. And included in that is movement on off-days.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Wed May 20, 2015 11:01 am

Tuesday, May 19
10:30 AM training
Bench empty x 10, 135 x 7, 185 x 3
Then to 3 board 215 x 2 @7/8 rpe
225 x 2@8
235 x 2@8
245 x 2@8
245 x 2@a slower 8
50 reps total Reapers, Face Pulls, Underhand Band Pullaparts
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Wed May 27, 2015 7:47 pm

Sunday, May 24
w.u Duffins, 5 min bike
Squat empty x 6, 135 x 6, 225 x 2
Left knee grinding, put a stop to the session. Did some running around on Saturday with the kid...it's been a while.

Tuesday, May 26
w.u Cuban Presses, Duffins
Bench Empty x 10, 135 x 7, 185 x 5
Work on 3 board: 235 x 2, 245 x 2 x 2, all at 8 rpe
255 x 2, this was a hard 8
225 x 2, this was a 9

Reapers, Face Pulls, Pullaparts x 60 each

After talking with BD about doing conditioning at the end of press sessions, I ran out of time and had to run for a coffee date. How prosaic. I owe some conditioning tomorrow for pulls. Looking forward to it.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Mon Jun 01, 2015 3:43 am

Late getting this in...

Thurs, May 28
1030 AM training
W.u 10 min bike, Duffin OHS
Squat Empty x 5, 135 x 5
Work sets 185 x 2, 225 x 2 x 4

Did these in my Adidas superstars instead of the WL shoes. Interesting. Wider stance and more sitback. Knees felt better, that is for sure. Tougher on the A-D-ductors as Lord Rippetoe says.

DL 135 x 10, 225 x 5, 315 x 2
Work 335 x 1 x 20 on min

Bottom of the pull felt a little rough but that's to be expected. It's been a while. Felt lighter than it did the last time I opened a work capacity routine--solid.

Friday, May 29
1030 AM training
Abt 15 minutes worth of Prowler--ended up with 8 x 40 yds at 90 lbs with a few KB swings in the mix
Nice and hot, nice and sunny
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Mon Jun 01, 2015 3:47 am

Koko, Beware wrote:Sunday, May 24
w.u Duffins, 5 min bike
Squat empty x 6, 135 x 6, 225 x 2
Left knee grinding, put a stop to the session. Did some running around on Saturday with the kid...it's been a while.

Tuesday, May 26
w.u Cuban Presses, Duffins
Bench Empty x 10, 135 x 7, 185 x 5
Work on 3 board: 235 x 2, 245 x 2 x 2, all at 8 rpe
255 x 2, this was a hard 8
255 x 2, this was a 9

Reapers, Face Pulls, Pullaparts x 60 each

After talking with BD about doing conditioning at the end of press sessions, I ran out of time and had to run for a coffee date. How prosaic. I owe some conditioning tomorrow for pulls. Looking forward to it.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Fri Jun 05, 2015 12:37 am

Wednesday, June 3
1030 AM training
Bench w.u, Cubans, Side Lats, couple kirk shrugs
CGBP Empty x 7, 135 x 5, 165 x 2
Work 175 x 5, 155 x 5 x 3 all @8 rpe
Drop set 135 x 20

Back: Barbell Rows 95x50, Underhand pullaparts, Face Pulls
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Wed Jun 17, 2015 2:06 am

Been talking with the Chief Commander about the training...has been going well. Logging here again.

Sunday June 14
w.u bike, Duffins, jumps
Squat Empty x 5 x 2, 135 x 5, 185 x 3
Work 235 x 5 to see where we were squatting in flat shoes (Adidas Superstar)

Deadlift 135 x 5, 225 x 5, 315 x 2
Work 365 x 1 x 20 on min

Prowlers

Tuesday, June 16
Quick one b.c of PT appt--got in a bunch of Duffins and extra upper back work.
Will squat and bench tomorrow

Of note today: I found the mental Thing to be irrationally angry about this time during meet training so...all systems are go.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Fri Jun 19, 2015 12:25 am

Thursday, June 18
6 PM training
Squat empty x 5 x like 3 or 4 (absolute garbage), 135 x 5, 185 x 5, 235 x 8 beltless in new Reebok clown shoes
Bench empty x 10, 95 x 5, 165 x 5, 235 x 2@2 board with wide grip (disaster), 235 x 2@2 board with normal grip (better), 245 x 2@2 board which slowed down enough to call it a day
Supp work: Reapers and Pullaparts, 50 each
Conditioning: 15 min of
20 KB swings @53, 10 med balll loads @60, 1:30 bike
Got 4 rounds in plus 19 swings
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Jun 20, 2015 4:47 pm

Saturday, June 20
11 AM training
Squat Empty x 5 x 2, 135 x 5, 185 x 3
Work 235 x 6, 255 x 6 (belted), both sets @8 rpe for form
265 x 6, 275 x 6, 275 x 6, all sets @9 rpe for form
Prowler 90 lbs x lot x 4 in 4 min
Squats are moving a little bit. I don't think I have a ton of reps in me these last 12 weeks but I definitely have some more weight.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Tue Jun 23, 2015 4:54 pm

Tuesday June 23
11:30 AM training
Had to be a quick one, got it done right on schedule
Deadlifts 135 x 10, 225 x 5, 315 x 2
385 x 1 x 20 on min, beltless
Not crazy about how the new shoes felt. I actually feel like I got better pulls and leg drive with the awful feminine looking NB minimus last time, but we'll see how it goes next time w/Reeboks and belt at 405.
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Tue Jun 23, 2015 4:55 pm

double post. Hitting abs and conditioning tomorrow, bench thurs
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Wed Jun 24, 2015 5:37 pm

Wed June 24
11 AM training
Ab work: 3 rounds of 1 min plank, 7/side landmine wipers w.78 lbs
Prowler: 200 lbs x lot x 4, 90 x lot x 2
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Thu Jun 25, 2015 5:11 pm

Thurs June 25
11 AM training
Bench (CG) Empty x 10, 135 x 5, 165 x 3
Work 205 x 5, 155 x 5 x 3
Drop set 155 x 15, 2

BB rows 135 x 8 x 3 superset w/Reapers @70 lbs
Ab wheel
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Sat Jun 27, 2015 3:47 pm

Saturday June 27
7 AM training
Squat Empty x 5 x 2, 135 x 5, 185 x 2, 235 x 2, 275 x 2
Work 315 x 5 @8.5/9 RPE, 315 x 5 @9 RPE

Pause Squats 225 x 3...something too funky in left hip, aborted work
Ab wheel, 2 sets
In the mill, getting down.
-Kotto

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Re: Roadwork

Post by Koko, Beware » Thu Jul 09, 2015 7:36 pm

Thurs, July 9, 2015
2:30 PM training
Deadlift 135 x 8, 225 x 5, 315 x 2, 365 x 1
Test/Film 415 x 2
CGBP Empty x 8, 135 x 5, 185 x 3
Work 210 x 5, 185 x 5 x 3
Drop 155 x 11 (got out of groove and elbow got a little funky)

Reapers & Pullaparts 50 each
In the mill, getting down.
-Kotto

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