Re: Barkadion TB Logs
Posted: Tue Nov 01, 2016 1:15 pm
Left me flooredTrain_Hard_Live_Easy wrote:Good man..... a favoured protocol is 10 - 1.
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Barkadion TB Logs
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Re: Barkadion TB Logs
Posted: Wed Nov 02, 2016 12:03 pm
11/02/16
Black OP block#2 (Sub-cluster)
Week#1, Wednesday
Lifts
DL - 1x3, 235
RI - 3min
Front Squat - 5x5, 135
Dips - 5x5, BW
Seal Rows - 5x5, 140
RI - 2-2.5mine
Black OP block#2 (Sub-cluster)
Week#1, Wednesday
Lifts
DL - 1x3, 235
RI - 3min
Front Squat - 5x5, 135
Dips - 5x5, BW
Seal Rows - 5x5, 140
RI - 2-2.5mine
Re: Barkadion TB Logs
Posted: Wed Nov 02, 2016 5:00 pm
Barkadion wrote:10/23/16-10/30/16
Week off.
Did some testing today due to switching to the sub-cluster. So far so good. Except.. the front squat. I should remember that FS numbers are lower than back squat. Feel stupidAlso, OHP would be bad idea due to my low ceiling. I hit the studs on my basement ceiling with pressing and it woke up whole family
Anyway, here is my plan for the next sub-cluster.
- DL from 3.5in blocks - 1set, 3reps.
- Front Squat - 3-5sets
- Weighted Dips - 3-5sets
- Seal Rows - 3-5sets
- All exercises are super-sets.
- GC mostly for HIC.
I might keep min sets since the DL is back into the mix. I will try to hit the DL as very 1st move to get it done and will proceed with the rest of the cluster. It might not work, though..
So.. It might look like:
1. DL- 1 set
2. RI - 3-5min
3. FS
4. RI - 2min
5. Dips
6. RI - 2min
7. Seal Rows
8. RI - 2min
Repeat 3-8 for ## of sets.
Any thoughts or comments are appreciated!
Meanwhile, I am back to week off activities: Fathers walks with twins in car seats, Stroller push/pull, Good mornings with twins, and Goblet squats with twins.
Looking forward to see how you progress Bark, good luck fella
Re: Barkadion TB Logs
Posted: Wed Nov 02, 2016 5:08 pm
Thanks mate!Moz69 wrote:Barkadion wrote:10/23/16-10/30/16
Week off.
Did some testing today due to switching to the sub-cluster. So far so good. Except.. the front squat. I should remember that FS numbers are lower than back squat. Feel stupid
Anyway, here is my plan for the next sub-cluster.
- DL from 3.5in blocks - 1set, 3reps.
- Front Squat - 3-5sets
- Weighted Dips - 3-5sets
- Seal Rows - 3-5sets
- All exercises are super-sets.
- GC mostly for HIC.
I might keep min sets since the DL is back into the mix. I will try to hit the DL as very 1st move to get it done and will proceed with the rest of the cluster. It might not work, though..
So.. It might look like:
1. DL- 1 set
2. RI - 3-5min
3. FS
4. RI - 2min
5. Dips
6. RI - 2min
7. Seal Rows
8. RI - 2min
Repeat 3-8 for ## of sets.
Any thoughts or comments are appreciated!
Meanwhile, I am back to week off activities: Fathers walks with twins in car seats, Stroller push/pull, Good mornings with twins, and Goblet squats with twins.
Looking forward to see how you progress Bark, good luck fella
Re: Barkadion TB Logs
Posted: Thu Nov 03, 2016 12:06 pm
11/03/16
Black OP Block#2 (Sub-cluster)
Week#1, Thursday
Fobbit Intervals
Airbike x 2 Minutes
KB Swings 1H x 10/arm, 45
Airbike x 2 Minutes
KB Snatch x 10/arm, 30
20 Minutes
AD cool down, 5 min.
Notes
*1st time doing the drill, 1st time doing 1H swings, 1st time doing the snatch. Started light.
**There is a lot to learn, to improve, and to fix. I could feel my L/R imbalances right away. L (post-injury) side is more difficult with the swings but it seems to be better with the snatch. I kept banging my R arm with KB and my L arm seems to be doing well technique wise. I can see that 1H KB moves can help me a lot with my post-injury imbalance. I should keep practicing it for all my clusters.
***Overall it feels like great rehab/recovery drill. Felt somewhat light. It didn't feel like usual TB HIC effort. I have to work on increasing AD intensity and going up with KB weight. Learning and mastering 1H KB technique.
Feeling very good about Fobbits
Black OP Block#2 (Sub-cluster)
Week#1, Thursday
Fobbit Intervals
Airbike x 2 Minutes
KB Swings 1H x 10/arm, 45
Airbike x 2 Minutes
KB Snatch x 10/arm, 30
20 Minutes
AD cool down, 5 min.
Notes
*1st time doing the drill, 1st time doing 1H swings, 1st time doing the snatch. Started light.
**There is a lot to learn, to improve, and to fix. I could feel my L/R imbalances right away. L (post-injury) side is more difficult with the swings but it seems to be better with the snatch. I kept banging my R arm with KB and my L arm seems to be doing well technique wise. I can see that 1H KB moves can help me a lot with my post-injury imbalance. I should keep practicing it for all my clusters.
***Overall it feels like great rehab/recovery drill. Felt somewhat light. It didn't feel like usual TB HIC effort. I have to work on increasing AD intensity and going up with KB weight. Learning and mastering 1H KB technique.
Feeling very good about Fobbits
Re: Barkadion TB Logs
Posted: Thu Nov 03, 2016 1:39 pm
Good man. Fobbit interval is a great session.
Nice work. All the best with the KB work.....if you've not had instruction, it would be worthwhile having a lesson or 3 to get the skills down.... the clean, beleive it or not, is the one a lot of people have an issue with..... banging the forearm is the most common issue....... let your arm travel around the KB rather than flip the KB over the hand will ease this right away.
Nice one, Bark!
Nice work. All the best with the KB work.....if you've not had instruction, it would be worthwhile having a lesson or 3 to get the skills down.... the clean, beleive it or not, is the one a lot of people have an issue with..... banging the forearm is the most common issue....... let your arm travel around the KB rather than flip the KB over the hand will ease this right away.
Nice one, Bark!
Re: Barkadion TB Logs
Posted: Thu Nov 03, 2016 2:05 pm
Thank you, THLE! I am actually surprised by feeling the "intelligence" of KB drills..Train_Hard_Live_Easy wrote:Good man. Fobbit interval is a great session.
Nice work. All the best with the KB work.....if you've not had instruction, it would be worthwhile having a lesson or 3 to get the skills down.... the clean, beleive it or not, is the one a lot of people have an issue with..... banging the forearm is the most common issue....... let your arm travel around the KB rather than flip the KB over the hand will ease this right away.
Nice one, Bark!
Re: Barkadion TB Logs
Posted: Fri Nov 04, 2016 11:32 am
11/04/16
Black OP block#2 (Sub-cluster)
Week#1, Friday
Lifts
DL - 1x3, 235
RI - 3min
Front Squat - 5x5, 135
Dips - 5x5, BW
Seal Rows - 5x5, 140
RI - 2-2.5mine
Black OP block#2 (Sub-cluster)
Week#1, Friday
Lifts
DL - 1x3, 235
RI - 3min
Front Squat - 5x5, 135
Dips - 5x5, BW
Seal Rows - 5x5, 140
RI - 2-2.5mine
Re: Barkadion TB Logs
Posted: Fri Nov 04, 2016 2:51 pm
Great video about Snatch technique: How to eliminate forearm bang.
https://www.reddit.com/r/kettlebell/com ... earm_pain/
https://www.reddit.com/r/kettlebell/com ... earm_pain/
Re: Barkadion TB Logs
Posted: Sat Nov 05, 2016 11:47 am
11/05/16
Black OP block#2 (Sub-cluster)
Week#1, Saturday
Ashtanga yoga
David Swenson's Short Forms, 15min
https://www.youtube.com/watch?v=avstDTMHy7k
Getting back to it
My hip, spine, and L shoulder are very thankful now. I will try to keep it for Saturdays in place of "E".
Black OP block#2 (Sub-cluster)
Week#1, Saturday
Ashtanga yoga
David Swenson's Short Forms, 15min
https://www.youtube.com/watch?v=avstDTMHy7k
Getting back to it
My hip, spine, and L shoulder are very thankful now. I will try to keep it for Saturdays in place of "E".