Bright Shiny New Log

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

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Freki
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Re: Bright Shiny New Log

Post by Freki » Fri May 16, 2014 9:07 pm

TomFurman wrote:What physical changes from the 10K Swing Workout are you noting. BTW.. good numbers on the blood.
A belt notch smaller on the waist.
More mobility, spring in the step, more fluid, hard to explain. Probably that hip/ab connection that Dan referred to in the article and Nappy mentioned in his partial update.
More wind, way more wind, but I was fairly deconditioned when I started.
I certainly feel tighter, but don't have any hard data on that as far as fat loss.
Haven't weighed myself lately, but wouldn't be surprised if there's a decent drop.

Might as well lay out the plan going forward as I only have a week left on the 10K swing program and I jotted it down the other day. I'll do this for 12-16 weeks and then do something else for 5-8 weeks, then repeat.

Monday - Armour of War-type workout
Tues - YRG without the high tension stuff or some other kind of mobility
Wed - Hard conditioning (think high volume swings or LC, like 20 x 20 or 30 x 12 or 250 double LC (5 x 5,10,15,20) or hill sprints)
Thurs - YRG without the high tension stuff or some other kind of mobility
Fri - Armour of War-type workout
Sat/Sun - one day easy conditioning like a jog, bike ride or jump rope, might buy a kayak, the other is off

Every 4th week will dial back a bit.

3 day cycle in a 6 day period is based on a post by Ross E on FB around the New Year. Guy he knows who is in his 40s lifts one day, runs one day and hit's the heavy bag one day and goes through that again w/ Sunday's off. Ross said the dude's more fit than most his age or a good bit younger. Simple, effective, one might dare say, minimalist, huh? :supz:

Poke it full of holes. Goal is mainly to age gracefully and generally cover the three bases of fitness: mobility, strength, endurance in something resembling equal proportion. I'm 43 and could stand to lose some pounds/shed some fat.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Sun May 18, 2014 4:31 pm

Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Wed May 21, 2014 7:22 pm

Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.

Dips - 1,2,3 for 30 total. Left elbow was a little sore, saw no point in pushing it.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Sat May 24, 2014 1:02 pm

Yesterday:

Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.

Press w/ a 24, 2,3,5 50 total, since it was lighter, went for more reps.

Today:

Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, 50.

BW rows - 2,3,5 for 50 total.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Sat May 24, 2014 1:04 pm

That concludes the 10K swing program. Liked it and will probably do it 1-2 times/year.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Tue May 27, 2014 12:08 pm

Yesterday

Assisted one arm pushup:
5 x 5

BW row, feet elevated:
5 x 5

Bulgarian squats:
5 x 5

Swings w/ 24 (would normally be a 28, but was away for the weekend):
5 sets of 30 swings
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Mon Jun 30, 2014 9:13 pm

Lazy logging.

After finishing the swing, took the next week easy.

Then did this:
M - Armour of War (parallel bar dips, rows w/ elevated feet and bulgarians).
T - joint mobility or YRG
W - some kind of conditioning, had a minor obsession w/ burpees for a couple weeks
H - joint mobility or YRG
F - Armour of War (one arm pushups w/ one arm on a KB, barely use it), rows w/ elevated feet and bulgarians)
S - easy conditioning, jogging mostly.

Started w/ 5 sets of 5 for the BW stuff in week 1, 6 sets in week 2, 7 sets in week 3, 3 in week 4 and started off week 5 with 8 sets today.

Overall feeling pretty good, I use a short ladder to elevate my feet for the rows and I'm already up to it's top rung and blew through the 8 sets today. Hinge for this next cycle will be double cleans for 3-5 sets of 10 on Mondays and swings w/ a 28 on Wed for the conditioning.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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