Hang power snatch-jump over bar-jump over bar-Hang power clean-jump over bar-jump over bar: 4 rounds (4 snatches/4 cleans) with 115lbs
Notes: 3:00 between squats, 2:00 between hypers. First time squatting with the buffalo bar for work sets since the injury a couple months back. The abductor is a little cranky, but no twinges during the workout. This was the middle week of Deep Water Beginner, using more weight than I did when I originally ran the program while being at 11lbs less bodyweight, so that's pretty cool. It was also far less dramatic. Strength and conditioning seems to be way up, despite the injury. All good signs. I also can get into a much better bar position for the squat at this bodyweight vs when I was 210lbs. It was KILLING my shoulder to squat back then, whereas I only dealt with some minor discomfort toward the end of the workout. Part of that too is that I had coated my buffalo bar in a gun cleaner product to protect it from the elements in my garage and it was still a little slippery.
Had nothing left in me on the conditioning and called it early as I could see disaster trying to explode over the bar in my cramped training space.
Really focused on quality reps during the reverse hyper vs just launching weight.
Thursday, July 30, 2020
Training Log: Entry 2717
LUNCHTIME WORKOUT
(1) Incline DB bench 105s
1x18
1x12
1x9
Axle bench press 210+chains
2x10
1x7
Swiss bar incline bench 200
2x10
1x7
Pull ups between sets of benching
6x8
4x7
1x10
Dips/chain curls superset
1x45/12
1x35/12
1x31/12
1x30/12
CONDITIONING
Tabata intervals boxing on BAS (20 seconds on/10 seconds off for 8 rounds)
Notes: 2:30 between sets of benching, 2:00 between dip/curl superset. DB benching continues to improve as I go. System seems to be working. Benching on the toes again on the flat bench: wonder if the decrease in bodyweight has gotten me back to a better mobility point. Alternated sets of flat bench and swiss bar per usual. Changed up the bicep work to the chain curls with the d-ring. Appreciate the new stimulus, and I feel like it might work out well. Always like the effect of chain curls.
Playing around with ideas for future training cycles on the press. My strength seems to have stabilized on it to the point that I think I could set up a TM again and get something out of 5/3/1. Was thinking of SVR II where I keep the main work the axle and change up the supplemental work between axle, log and trap bar. Would still go really stupid on the assistance work with it. Kicking around similar ideas on the deadlift. For tomorrow's squat workout, I'm gonna give the buffalo bar another go and see if I'm healed enough. I'm just not as strong when I train with the SSB vs the buffalo bar. The pain in the abductor is pretty much gone now, so anything is possible.
Biggest takeaway is that the bench and squat have been moving well because they've been different, so different may be a good idea across the board.
Wednesday, July 29, 2020
Training Log: Entry 2716
AM WORKOUT
MAX EFFORT
(4) Texas Deadlift Bar Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
0x635
3x585
GIANT SETS (dead-row-chin-neck)
(2) Deficit 2 count pause deadlifts 315
3x10
T-bar rows 157.5
3x8
NG chins (various grips)
1x9
2x8
Neck harness 45
3x28
CONDITIONING
Lapping an unloaded (135lb) stone of steel for 30 reps
3min 10 seconds
Notes: 3:45 between heavy pulls, 2:00 between giant sets. Was all set to pull my 635 set and then got a phone call I had been waiting on that then required me to call the Mrs that then had her ask "Are you angry with me?" because I was calling her in the middle of a deadlift workout and was trying to quickly get to the point so I didn't lose my headspace. Suffice it to say, that got borked and I went for the pull and whiffed, so settled with a heavy triple. It was at least a max effort triple.
Stones went much better. Little practice went a long way.
May stick with using my phone for future recordings. I don't like getting it covered with chalk, but it's easier to upload and edit videos. I got a cheap tripod that clips onto things, so I can grab some better angles.
Weighed in at 181.2 this morning. I'm officially at a new weight class, the lightest I've been in a LONG time, and pretty much at 30lbs lost since Mar. Rather eye opening I had 30lbs to lose, and could technically STILL drop some more. I'm not liking struggling with weights I used to easily move, but when I factor that I shaved off around 15% of my bodyweight things make more sense.
Also worth noting that this weigh in happens after my cheat DAY on the Mrs birthday, so that's pretty cool. I'm gradually upping my calories on my pre-workout meals on these heavier days to see if it has any impact and so far weight is still falling, so I'm going to keep that up.
Tuesday, July 28, 2020
Training Log: Entry 2715
LUNCHTIME WORKOUT
GIANT SETS (chin-press-abs)
Close grip NG chins
5x50
3x95
1x140
3x1x165
Axle strict press
5xAxle
5x66
5x136
1x186
1x226
1x236
Standing ab wheel
6x10
GIANT SETS (row-dips/DB press OR trap bar press/dips-lateral raise): weighted dips on odd sets, trap bar on even
Head supported bent over keg rows 150
6x10
Weighted dips 85/DB press 50s
3x12/Failure
Trap bar strict press 140/dips
1x10/failure
1x9/failure
1x7/failure
DB lateral raises 15s
5x11
1x10
D-ring chain curls
1x20
Band pull aparts
1x50
Notes: 90 seconds between giant sets. Only rested long enough to load plates first 4 sets. Felt my left shoulder pulling a little on the first set of 165 on chins, so kept the weight there and went for smooth reps. Gutted a little on how heavy 226 felt on the strict press, as that was something I was moving for 8 reps at my heaviest, but it's also now 50+lbs over my bodyweight, so it checks out about the same proportionally. Gave it a helluva fight, and my groin is no longer bothering me. Abductor still taking forever.
Gave up on the cable rows, just because they take too long to set up. Keg answers the mail just fine. I rest my head on my reverse hyper to keep torso angle consistent.
Crazy pump at the end, most likely from all the carbs and salt yesterday.
Threw in the chain curls at the end and they gave me a very solid bicep and forearm pump. Might make that a main thing. Took out the conditioning because I'm going to be doing a lot of lawn work and then walking with the Mrs later today.
Notes: Was able to run the whole thing breathing through my nose again. Cardiovascular shape seems to really be solid when paired with the lower bodyweight. I hit my stride around the 20 minute mark and started to feel a bit effortless. All that said, this was the absolute last thing I wanted to do today, especially after lifting 4 days in a row with the final day being squats. I honestly may stick with 1 day a week of running prepping for the half marathon and might even keep the distance at this. We'll see how it shakes out.
Had some pain migrating through the run. First it was the right ankle, then it moved to the left knee, then the right lower back, then the left groin started to pull right at the very end. The groin/abductor thing is right at 98%: still just enough left to be annoying.
Ran off 3/4 cup of fat free greek yogurt mixed with PBfit. I imagine things will only be better if I have more fuel.
Training Log: Entry 2713
YESTERDAY'S LUNCHTIME WORKOUT
Squats (odd sets SSB squats, even sets SSB front squats)
SSB squats 255
4x14
SSB front squats 185
4x11
3 minute rest
Reverse hyper 320
1x25
1x23
2x21
CONDITIONING
Hang power snatch-jump over bar-jump over bar-hang power clean-jump over bar-jump over bar-repeat (115lbs weight)
7 rounds (so 7 snatches and 7 cleans done) in 5:30
Notes: 3:00 rests between squats. 100 reps done in 8 sets. Still not Deep Water levels of intensity, but not a fun workout for sure. The last set of SSB squats I had to dig, and on the front squats I have to artificially slow down the reps so that my abductor doesn't get pulled, which places new stress with lighter weights. Plan is to up the whole thing by 20lbs and start all over (10x10 with 3 minutes, then with 2, then 9 sets, then 8 sets). Seems to be helping with the healing and I'm still growing from the work.
I really dig the conditioning workout I've come up with at the end. Jumping is feeling more natural.
Wednesday, July 22, 2020
Training Log: Entry 2712
AM WORKOUT
1-notch incline DB bench 105s
1x16
1x11
1x9
Axle bench press 210+chains
2x10
1x8
Incline swiss bar bench 195
3x10
Pull ups between sets of benching
5x8
5x7
1x10
Dips
1x42
1x35
1x33
Poundstone curls
116xAxle
CONDITIONING
Tabata intervals on the BAS (20 seconds on/10 seconds off for 8 rounds)
Notes: 3:00 between benching, 2:00 between dips. Alternate sets of flat bench with incline bench. Starting the next wave of this experiment, where I've set the incline on the bench to the lowest setting, will do that for 3 weeks, then move it up and start it all over again. Will keep inclining it until it's not feasible, and will get creative from there. So far, I'm liking how it's panning out.
Started flat benching up on my toes again, after about 9 years of flat footed benching. It's not a dramatic amount, but it's there. Just felt right today.
The 3 minutes of rest felt super long compared to what I've been doing. Conditioning must be improving.
On the BAS, I just did straights the whole time. Wanted to keep moving. They were powder puff shots, just meant to keep my arms moving and shoulders aching. Answered the mail for sure.
I re-read Super Squats yesterday after about 14 years since I had read it last. It's still a solid read. This was after having finished Complete Keys the Progress the night before. Makes me want to re-read Powerlifting Basics AGAIN, even though I had done that like 3 months ago. Just a great library. I picked up Josh Bryant's "Tactical Strongman" and will give that a shot tonight. I'm still going through my other stuff too, with a chapter a day of "Thus Spake Zarathustra", a book of Nordic Mythology and "Bushido: The Soul of Japan", but it's been kinda nice to get back to my meathead roots.
Tuesday, July 21, 2020
Training Log: Entry 2711
AM WORKOUT
MAX EFFORT
(1) Elevated High Handle Trap Bar Pulls
5x155
5x245
3x335
1x425
1x515
1x605
1x655
2x700
11x605
GIANT SETS (dead-row-chin-neck)
2 Count Pause High handle trap bar pull 425
3x9
T-bar rows 155
3x9
NG chins (various grips)
1x9
2x8
Neck harness 45
3x27
CONDITIONING
Lapping an unloaded stone of steel 30 times in 4 min 5 seconds
Notes: 3:45 between heavy pulls, 2:00 between giant sets. REALLY wanted a triple at 700, but went too quick between rep 2 and 3 and got out of position. Went for redemption with the 605. Wanted 10, then I went to go pull it and thought to myself "I don't have it in me to break it off the floor" when I went for the initial pull, and then it went up way easier than it had a right to so I chased after it. Was a nice way to cap the max effort work. Giant set was far more exhausting than usual as a result. I do wanna start throwing in some good mornings soon, but since I was going to hit the stone for conditioning I decided to let that be enough.
At first, I thought just lapping an unloaded stone wouldn't be enough, but doing it at the end made it work out just perfect. I was torched when it was over.
Woke up at 182.6 this morning. That's just a .2lb loss from my light day last week, but given I ate an extra meal a day for 4 of those days to include going out to Red Lobster on Friday, it's a fantastic trend. Was completely carb depleted this morning: peeled abs again. Seems the trend is that I dry out on the weekends since I'm not training and carbs are low, then I build back up for 3 days and then repeat. It's working well enough.
Only have to work 5 days in a row this week, so that's pretty cool.
Training Log: Entry 2710
YESTERDAY'S LUNCHTIME WORKOUT
GIANT SETS (chins-press-abs)
Weighted NG Chins
3x50
3x95
3x120
3x130
2x3x140
Log clean and press away
3xLog
3x150
3x170
3x200
3x220
3x235 (some sort of PR I’m sure. I’ve hit 1x265 and 2x250 before at much heavier bodyweights)
Standing ab wheel
6x10
GIANT SETS (rows-Weighted dips/DB press odd sets OR behind the neck barbell press/dips even sets-raise)
Behind the neck barbell press 100/dips
3x10/failure
DB lateral raise 15s
4x11
2x10
Band pull aparts
50
Notes: Only rested long enough to load equipment for sets up to 200lb on log, then 90 second rests. 90 second rests for second round of giant sets. This was a surprisingly good day, and it was also a day where I went with a high fat pre-workout meal vs high carb. My benching day last week showed similar results. I may be onto something there. Log cleans were snappy until the very end, where I got out of my head and was focused too much on the press and not how I was going to get there. Things were feeling great. I imagine lack of abdominal circumference is actually a significant variable there: I don’t have to roll the log over my gut, and it moves smoothly into place. Press was feeling strong, and I feel like my strength is stabilizing from the initial drop with the weight loss.
With those behind the neck presses, a Nine Inch Nails lyric sums it up well: “And in a dream I'm a different me/With a perfect you/We fit perfectly/And for once in my life I feel complete/And I still want to ruin it” Things are moving great, so of course I’m gonna change it, haha. Got infected with the drive to do these again after re-reading “Complete Keys to Progress”. Also picked up the helpful tip to start them from the FRONT, then bring them down behind the neck and go from there. It’s a jillion times better than how I was doing it before, and I think it will make it far more sustainable. I dig how little weight this movement takes to just obliterate the shoulders.
That said, I feel like I’ve got a good approach going where I do the Max Effort movement as supplemental work the week before, because it gives me a chance to rebuild the skills the week before I really need to move heavy weight, so I think how I’m going to shake this out is that, on weeks I’m pressing the axle as Max Effort work, I’ll do either trap bar or log (depending on what is next on the schedule) for supplemental work. On weeks I’m pressing a trap bar or log, I’ll do behind the neck press. Since the axle gets rotated in every other week, I’m not too worried about losing skills on it. Should keep my shoulders in good repair as well.
The weighted dips remain awesome, and my elbows aren’t pissed off like they usually are after long periods of weighted dips and chins.
Moved the greens supplement to my post workout shake rather than my later day meals. It goes down smooth enough that way.
Friday, July 17, 2020
Training Log: Entry 2709
LUNCHTIME WORKOUT
SSB Squats/SSB front squats (Odd sets squats, even sets front squats)
SSB Squats 255lbs
5x13(+10x135 on final set)
SSB front squats 185lbs
4x9
3 minute rest
Reverse hyper 320
4x22
CONDITIONING
Hang power snatch 115-jump over barbell-jump over barbell-hang power clean 115-jump over barbell-jump over barbell-repeat
Did 6 reps of snatch and clean in 4:05
Notes: 3 minutes rest between sets of squats. As noted: did a stripset on the final set of SSB squats. 101 reps in 9 sets. This is still not Deep Water, but it's approaching it. The left abductor keeps getting better. It's still showing signs of not wanting to play nice, but getting more and more resilient. Also catching myself when I try to bounce off the abductor, and realized I was rushing the front squat into the rack on the final rep, which was causing some pain. Now I make sure to finish the rep strong and then rack it.
I really like what I came up with on the conditioning. I've seen/heard about it before, and figured why not. The jumps really prime me to explode on the snatches and cleans. I'm definitely doing the "youtube star tuck jumps" vs legit jumps with only a slight knee bend, but I'm also clearing the barbell while it's elevated on crash pads rather than off the floor, so that's something.
Weighed in at 184.4 this morning, and that seems more accurate vs the 182.8 I had on Monday.
Thursday, July 16, 2020
Training Log: Entry 2708
AM WORKOUT
Treadmill Run:
Incline: 1
Speed: 6.3 mph
Distance: 6.55 miles (quarter marathon)
Time: 1hr 3 min
Notes: Dogs got me up at 0500 this morning and I found myself just plain not wanting to train. Felt beat up. Convinced myself to go for an easy run, and it'd be good for a little self-evaluation with the half marathon in 3.5 months. This was MUCH easier than the first time I attempted this, which is most likely a result of weighing about 20lbs less. I ran the whole thing with my mouth closed, breathing through my nose only, which is typically how I start runs until they get too tough and then I do mouth breathing. That bodes incredibly well for when I start pushing things. Could honestly have gone on for quite a bit at this pace, but wanna ease in and see how the body reacts.
Ran off just 3/4 cup of fat free greek yogurt with some mixed in PBfit. No significant nutritional voodoo necessary.
Wednesday, July 15, 2020
Training Log: Entry 2707
EARLY AM WORKOUT
DB bench press 105s
1x20
1x11
1x9
Swiss bar incline bench 190
3x10
Axle bench press 210+chains
1x10
1x7
1x6
Pull ups between sets of benching
4x8
6x7
1x10
Dips
1x41
1x30
1x27
2x29
Poundstone Curls
115xAxle
Notes: 2:00 between benching and dips. Alternated between sets of axle bench and incline bench. That benching against chains is still a fantastic challenge. If I try to go slow, I get buried. Have to keep pressing hard the whole time. Tried throwing on a slingshot at the end to make it something of a stripset and it just wasn't happening. Really don't get why people like them so much. Next time, I'll just take off the chains. Big fan of how this day is going. Will need to grab some conditioning later: may do another run.
Tried out my high fat pre-workout meal, and think I actually like it more than high carbs. Will keep playing around with it.
Had enough time to get some more detailed photos of progress. Got some arm, back and leg shots. Did a little face censorship this time, as things are getting gratuitous.
Tuesday, July 14, 2020
Training Log: Entry 2706
EARLY AM WORKOUT
MAX EFFORT
(1) Elevated High Handle Trap Bar Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x675
2x700
GIANT SETS (dead-row-chin-neck)
2 second paused high handle trap bar pulls 425
3x8
T-bar row 155
3x8
NG chins (various grips)
3x8
Neck harness 45
3x25
Notes: 3:45 between heavy pulls, 2:00 between giant sets. My back was still feeling pretty fried from the log cleans yesterday and super heavy work wasn't feeling viable. 675 felt like max effort already. Told myself I was going to pull 700 for a double and I managed it, but I honestly think I shoulda tried for a triple. Live and learn. Still a solid effort. Giant sets went well, and I got one on camera because I've had a few folks asking to see what they look like and this is one of the few where I stay in frame for the most part.
Cut the conditioning out. I'm waiting on a new fridge to get delivered, so I wanted to get the workout over as soon as possible. If/when I get the fridge, I'll mow the lawn, and if I have time after that, go for a run.
Monday, July 13, 2020
TKD lesson (40ish minutes)
It was quick but good. Started with balance and things were rocking. Worked on double round kicks and front to round kick combos. Looked fantastic. Transitioned to training Dan Gun and my kid has it memorized well enough. Stance transitions are a lot smoother than before. They can still get twisted around on the twin outer forearm blocks and knifehand strikes matching the stance to the move, but they were able to self correct by feel because they could tell it wasn’t quite right.
Had to wrap things up quickly after that because we had company coming. Let me kid pick the finisher and they went with roundhouses again. Really trying to drill pivoting on the lead food. It came along a little, but now they want to wind up their body a bunch before the kick to do it. Tried teaching them how to step out to achieve that. We also drilled some roundkick to roundhouse kick combos.
Decided that, for the next stripe, my kid needs to do Dan Gun to the point that it looks satisfactory and without aid. For yellow belt, my kid needs to do all the things at orange belt while keeping their fists closed and tight the entire time. They’re still doing thumbs all over the place and relaxed fists and I’m correcting as I go, but I’m gonna sit down with them after they have 2 stripes and tell them I’m not comfortable giving them a yellow belt if I think they can’t keep a fist. They’ll eventually know enough to be dangerous to themselves if they try to apply it like that. I’m hoping that will incentivize them.
Training Log: Entry 2705
LUNCHTIME WORKOUT
GIANT SETS (chin-press-abs)
Weighted NG chins
5x40
5x75
5x100
5x110
5x115
5x120
Log clean and strict press away 135/dips
3x10/failure
DB lateral raises 15s
3x11
3x10
Band pull aparts
3x13
Log Viper press 30 reps
5:02
2 mile walk
Notes: 90 seconds rest between giant sets and before the viper press conditioning work. Wanted to just see what I could do with bodyweight pressing to validate my thoughts on my strength during weight loss. 10 was the goal, and I made it under less than ideal circumstances. I woke up at 0200 last night from my right calf cramping up, and then at 0550 from the left one doing it. Abs kept cramping during stretching today and my left hamstring cramped on rep 7 of that set of 10. Had to take it to a split stance for the remainder of it to keep stable. Between that and this being a part of a giant set vs my normal 5/3/1 build up with lots of rest, I'm very pleased with the results, even if it kills my soul a bit to see less weight in total.
Cut the rows out of the second round of giant sets because I planned on doing the log work for the conditioning and figured that would be enough back work for today. Had to deal with my lower back cramping up like mad during that: trying to do more than 2 sets in a row toward the end was a challenge that way. Was a great conditioning drill.
Woke up at 182.8 this morning. Still don't know where the bottom is on this.
Friday, July 10, 2020
Training Log: Entry 2704
AM WORKOUT
Squat warm-up
SSB Squat/Front squat alternating sets
5x12x255lbs of SSB Squats
5x8x185 SSB front squats
1x12x135 of SSB squats immediately after final set of front squats
4 minute rest
Reverse hyper 320lbs
4x20
2 minute rest
30 hang power snatches in 5:35 w/95lbs
Notes: 2:00 between sets of squats and sets of reverse hypers. Threw in that final set of SSB squats after the front squats because I came up with the idea of it any head instinctively shook itself "no", so I knew it was the right move. On the snatches, I need to think the word "fast" or else I press the snatch out. It was a solid conditioning effort. The weights for the squats were just about perfect with these rest times. Still not full on Deep Water, but I made it halfway through the final set of 255 on SSB squats and had to really grind out the rest of it. Abductor is doing better but not 100%. Caught myself bouncing off of it in the earlier sets of SSB squats. It's a bad habit I've had for a while that's finally caught me. Squats are going to have to be even slower for a while. Always the option of squat briefs or box squats in the future if things get drastic, but so far this is working.
Weighed in at 185.0 on the dot this morning, once again post yogurt and energy drink. Body is feeling slightly fatigued. Trying to up the protein where I can.
Thursday, July 9, 2020
Training Log: Entry 2703
LUNCHTIME WORKOUT
DB bench press 105
1x19
1x12
1x10
Axle bench press 210+chains
2x10
1x7
Swiss bar incline bench 195
2x10
1x8
Sets of pull ups between sets of benching
1x8
8x7
1x10
Dips
1x40
1x31
2x30
1x27
Poundstone curls
114xAxle
Notes: 2:30 between benching, 2:00 between dips. Alternate between flat bench and incline bench after the DB benching. I'm really liking how this is set up. Focus is purely on burning out on those DB benches and then surviving the rest of the workout. No conditioning on this day because Mrs was home, but we went for a 2 mile walk after the workout.
Interval hang power cleans (20 seconds on/10 seconds off)
8 rounds with 95lbs
Notes: 3:45 between heavy pulls. 2:00 between giant sets. 3:00 before the cleans. I'm not setting any weight PRs at the moment, but they're PRs by bodyweight. Hitting such heavy pulls at such low bodyweight is very reassuring that everything is remaining on point. Belt is fitting better too: I'm wearing it one set earlier than usual to give it a chance to form around the body a bit better.
The interval cleans are something I'm wanting to add to my training: end the day with a short conditioning exercise. I figure if I can keep it short, simple and brutal, I'll be inclined to do it. Have to keep it light too, since it's at the end of the day. 95lbs was an ego blow, but the absolute right call based on how the day went. As awful as those cleans looked, that's actually a start improvement for my flexibility and mobility. On that note, I need to get back into that program: I've slacked while I had company over. Still did some very basic stretching, but not quite as rigorous.
My groin and abductor continue to be annoying, but they don't seem to impact deads, which is a positive.
More photos. I've finally managed to mostly eliminate my love handles, which are always a pain. I took one of those bodybuilding side photos that makes me look super skinny which also showcases just how much my obliques stick out, haha.
Thursday, July 2, 2020
Training Log: Entry 2701
LUNCHTIME WORKOUT
GIANT SETS (chin-press-abs)
Close grip NG chins
5x50
3x85
3x95
1x120
1x140
1x150
1x155
Notes: 90 seconds between second round giant sets. Rested 90 seconds between the last 3 top sets of the main work. This was a big moral victory for today, as 240lbs has always been that looming number for me on press, so the fact I could hit it at this bodyweight, on a trap bar (which I tend to underperform on) with the fatigue generated from this program shows me how well my strength is holding up where it counts. I still had a little bit left in the tank, but they were grindy enough sets. The groin wasn't a factor today, so the healing continues.
Still a big fan of having the weighted dips back in the program. I'd forgotten how much I cared for them as a movement. Just seems to make everything stronger.
Got my drinkable egg whites yesterday. Just tried them in my post workout shake. 1/2 cup egg whites, 1/2 cup fairlife skim milk and some protein powder. It's like a milkshake. Very frothy and thick. I tasted the egg whites plain beforehand, and they only have the slightest hint of A flavor, and it's not "eggy". No slime factor. All in all, I'm a fan. I'll have to make some fridge/freezer space and do a big order in the future.
Wednesday, July 1, 2020
Quick TKD lesson today: just did Dan Gun 3 times. First we walked through together, second I let the kid do it on their own but gave them help if they got stuck, third let them go on their own and make any mistakes along the way.
Kid keeps finding interesting ways to do things wrong that they didn't do before. They're clothes-lining all their techniques now whenever they turn into them from a stance. Trying to combat that but it's not taking. Just going to keep drilling it. They're also still not getting how to get their shoulders right in a backstance. They want to have their shoulders squared which, in that stance, just puts them in the worst of all worlds. They got confused at one point in the form because doing it basically prevented them from having a front and back hand, and things went off the rails from there. Hopefully that experience solidified it.
Short lesson because, right before that, I mowed front and back lawn, did edging, and then bailed out my kids kiddy pool using a bucket, because I wanted to use the water in it to water the lawn and we had it camped out on a pavement area. It was pretty solid conditioning, although it torqued my shoulder a bit.
Training Log: Entry 2700
AM WORKOUT
Squat warm-up
SSB Squats/SSB Front squats (odd sets squats/even sets front squats)
5x12x255lbs SSB squats
5x8x185lbs SSB front squats
GIANT SETS (snatch-hyper)
Hang power snatches 115
4x2
Reverse hypers 270
1x30
2x20
1x25
Notes: 3:00 between squats, 2:00 between giant sets. Not quite Deep Water weights today, but enough to suck. I could squat with a belt again, but front squats still pulled ever so slightly on the abductor, and I felt it dance on the final rep of the final set of front squats. SSB squats are pretty much no issue at all. With the front squats, I need to take them slow and lean a bit on the right, which I prefer not to do. I think this approach answers the mail well for a way forward, but I might try something like waving the weights and reps on the SSB squats do that I do a 2:1 ratio between them and front squats. I think challenging the abductor is needed, but it's that razor's edge between challenge and regression.
I definitely recommend this approach to anyone that has the tools for it, although I'm sure you could also just do it with a barbell with squats/front squats. I just know high rep barbell front squats suck. There's "recovery" between sets because the movements vary.
Snatches were actually decent today. Trying my hardest to focus on speed. I do think my weight loss is helping my leverages.
Getting an extra meal today with the Mrs, but I ALSO spilled most of my pre AND post workout meal due to clumsiness and poor mixing today, so it'll probably even out.
