KB swing / burpee / jump rope workout
AMRAP in 20 minutes
10 kb swings /10 to 1 burpees / 70 jumps repeat while working burpees down the ladder until you reach 1 burpee.
1 minute rest.
Start over at the beginning if time remains.
mikhou's training log
Re: mikhou's training log
Yesterday - Rest day
Today
OHP - 5 @ 40/50/60%
SQ - 5 @ 40/50/60%
DL - 5 @ 40/50/60%
Today
OHP - 5 @ 40/50/60%
SQ - 5 @ 40/50/60%
DL - 5 @ 40/50/60%
Re: mikhou's training log
Yesterday - Rest day
Today - 60 minute ruck with 16kg in backpack
Today - 60 minute ruck with 16kg in backpack
Re: mikhou's training log
Yesterday - Rest day
Today - OK. I'm trying something new that is definitely NOT TB. I've noticed that ALL of my work is in the 5-rep or under range, and Dan John advocates when you get north of 40yo that you ought to do some high rep work at least on occasion. So I'm going to run a Delorme protocol for six weeks to see how it goes. Today I did the following with 3 sets (10 reps @ 50% 10RM, 5 reps @ 75% 10RM, 10 reps to failure at 10 RM): DB BP, Barbell rows, SQ, OHP, WPU, DL. Then based on the 3rd set, you determine whether or not to increase weight the next time. I learned 2 things today. 1) I did DB BP because my shoulder has been bothering me and I thought DBs might offer some relief. However, I didn't realize how difficult it would be to get the DBs into position on a flat bench. I'm either going to go with less weight and more reps or simply go back to BB BP. 2) DL and high reps has never worked for me, and I affirmed that again today. I considered doing SLDL for these next six weeks, but I don't want to get away from the DL for that long. So I'll be going back to TB-style reps and sets for DLs.
I'm going to run this for six weeks and then come back to TB to keep MS where it needs to be. We'll see how it goes.
Today - OK. I'm trying something new that is definitely NOT TB. I've noticed that ALL of my work is in the 5-rep or under range, and Dan John advocates when you get north of 40yo that you ought to do some high rep work at least on occasion. So I'm going to run a Delorme protocol for six weeks to see how it goes. Today I did the following with 3 sets (10 reps @ 50% 10RM, 5 reps @ 75% 10RM, 10 reps to failure at 10 RM): DB BP, Barbell rows, SQ, OHP, WPU, DL. Then based on the 3rd set, you determine whether or not to increase weight the next time. I learned 2 things today. 1) I did DB BP because my shoulder has been bothering me and I thought DBs might offer some relief. However, I didn't realize how difficult it would be to get the DBs into position on a flat bench. I'm either going to go with less weight and more reps or simply go back to BB BP. 2) DL and high reps has never worked for me, and I affirmed that again today. I considered doing SLDL for these next six weeks, but I don't want to get away from the DL for that long. So I'll be going back to TB-style reps and sets for DLs.
I'm going to run this for six weeks and then come back to TB to keep MS where it needs to be. We'll see how it goes.
Re: mikhou's training log
KB swing / burpee / jump rope workout
AMRAP in 20 minutes
10 kb swings /10 to 1 burpees / 70 jumps repeat while working burpees down the ladder until you reach 1 burpee.
1 minute rest.
Start over at the beginning if time remains.
AMRAP in 20 minutes
10 kb swings /10 to 1 burpees / 70 jumps repeat while working burpees down the ladder until you reach 1 burpee.
1 minute rest.
Start over at the beginning if time remains.
Re: mikhou's training log
Still working through this Delorme protocol. I've found that my 10RM is not where it should be based upon my 1RM. So maybe it'll be good for me to do some higher rep work for six weeks or so.
DB BP - 9kg x 10, 13.5kg x 5, 18kg x 17
Barbell row - 30kg x 10, 45kg x 5, 60kg x 13
SQ - 45kg x 10, 68.2kg x 5, 91kg x 10
OHP - 20kg x 10, 30kg x 5, 40kg x 9
WPU - BW was at 66kg today. Did 5, 4, and 13
DL - 67.2kg x 3, 90kg x 2, 113.2kg x 5
I'm doing DB BP because barbell BP had been bothering my shoulder. A few days ago, I started hanging from a pull-up bar for 1 minutes at a time, 5x per day, and it's really helping with the shoulder. I find that my DB BP strength is fine, but I have trouble getting them into position. So I'm going to progress this as far as a I can while continuing to "hang," and I'm guessing that when I need to go back to the barbell that my shoulder will be in a good place.
DB BP - 9kg x 10, 13.5kg x 5, 18kg x 17
Barbell row - 30kg x 10, 45kg x 5, 60kg x 13
SQ - 45kg x 10, 68.2kg x 5, 91kg x 10
OHP - 20kg x 10, 30kg x 5, 40kg x 9
WPU - BW was at 66kg today. Did 5, 4, and 13
DL - 67.2kg x 3, 90kg x 2, 113.2kg x 5
I'm doing DB BP because barbell BP had been bothering my shoulder. A few days ago, I started hanging from a pull-up bar for 1 minutes at a time, 5x per day, and it's really helping with the shoulder. I find that my DB BP strength is fine, but I have trouble getting them into position. So I'm going to progress this as far as a I can while continuing to "hang," and I'm guessing that when I need to go back to the barbell that my shoulder will be in a good place.
Re: mikhou's training log
"Man is what he reads." - Joseph Brodsky
Re: mikhou's training log
Thanks. That's a good idea. I hadn't seen those before. Ultimately, I do want to get back to the barbell bench press if I can just to be able to handle heavier loads, but these are pretty intriguing!Barkadion wrote:You might want to invest in these...
https://www.roguefitness.com/versaspot- ... stem-black
mikhou
Re: mikhou's training log
Yesterday - Rest day
Today - 60 minute E run
Today - 60 minute E run
Re: mikhou's training log
Yesterday
DB BP - 9.5kg x 10, 14kg x 5, 18.5kg x 16
Barbell row - 31kg x 10, 47.2kg x 5, 62.2kg x 13
SQ - 45kg x 10, 68.2kg x 5, 91kg x 11
OHP - 20kg x 10, 30kg x 5, 40kg x 12
WPU - BW was at 66kg today. Did 5, 4, and 12
DL - 67.2kg x 3, 91kg x 2, 115kg x 1 (just got tired)
Ab roller - 2x5
Today
KB swing / burpee / jump rope workout
AMRAP in 20 minutes
10 kb swings /10 to 1 burpees / 80 jumps repeat while working burpees down the ladder until you reach 1 burpee.
1 minute rest.
Start over at the beginning if time remains.
DB BP - 9.5kg x 10, 14kg x 5, 18.5kg x 16
Barbell row - 31kg x 10, 47.2kg x 5, 62.2kg x 13
SQ - 45kg x 10, 68.2kg x 5, 91kg x 11
OHP - 20kg x 10, 30kg x 5, 40kg x 12
WPU - BW was at 66kg today. Did 5, 4, and 12
DL - 67.2kg x 3, 91kg x 2, 115kg x 1 (just got tired)
Ab roller - 2x5
Today
KB swing / burpee / jump rope workout
AMRAP in 20 minutes
10 kb swings /10 to 1 burpees / 80 jumps repeat while working burpees down the ladder until you reach 1 burpee.
1 minute rest.
Start over at the beginning if time remains.