18 May 2022
Pre-base building B0 W3D3 SE(30)
Three rounds of 30 reps (16 kg kettle bell; 75 sec between exercises; 3 min between rounds):
Swings
knee push-ups
Goblet squats
Row (l, r)
Romanian dead lift
Round 1: tough on G-Sq; Round 2: G-Sq: 10-10-10 (needed some short breaks); Round 3: G-Sq: 15-10-5.
Noticed techniques getting 'high'. Focused on doing the last couple of reps 'picture perfect'. Tiredness obviously resulted in 'high' techniques on push-ups and squats.
Went surprisingly well. Focused on keeping mentally calm and just doing the work.
T = 45:37; HRav = 111; HRmax = 152.
The 104 week experiment
Re: The 104 week experiment
19 May 2022; 15:12
Pre-base building B0 W3D4 E
Warm-up: 3 min walk, 1 min jog, 1 min walk
5 min jog, 2 min walk x 6
= 48:27; HRav = 139; HRmax = 156; D = 5.01 km
Morning work out was not possible due to an early work engagement. Had a large lunch which bothered me during the first part of the jog. Then again, free food...
Pre-base building B0 W3D4 E
Warm-up: 3 min walk, 1 min jog, 1 min walk
5 min jog, 2 min walk x 6
= 48:27; HRav = 139; HRmax = 156; D = 5.01 km
Morning work out was not possible due to an early work engagement. Had a large lunch which bothered me during the first part of the jog. Then again, free food...
Re: The 104 week experiment
20 May 2022; 06:10
Pre-base building: B0 W3D4 SE(30)
Three rounds of 30 (16 kg Kettle bell; 75 sec between exercises; 3 min between rounds):
Swing
knee push-up
Goblet squat
Row (l, r)
Romanian dead lift
Was tired to start off with. Mild DOMS everywhere. Starting off with G-Squat hold for ~40 sec
Round 1: G-sq stopped at 17, then 13; Round 2: knee Push-ups: 15/5; G-sq: 18/12; Round 3: G-sq: 20/10.
I need to do more mobility and perhaps some stretching in the evening?
Pre-base building: B0 W3D4 SE(30)
Three rounds of 30 (16 kg Kettle bell; 75 sec between exercises; 3 min between rounds):
Swing
knee push-up
Goblet squat
Row (l, r)
Romanian dead lift
Was tired to start off with. Mild DOMS everywhere. Starting off with G-Squat hold for ~40 sec
Round 1: G-sq stopped at 17, then 13; Round 2: knee Push-ups: 15/5; G-sq: 18/12; Round 3: G-sq: 20/10.
I need to do more mobility and perhaps some stretching in the evening?
Re: The 104 week experiment
It's pretty hard to be loose early in the morning. If you have specific difficulties with any movement, there may be something you can do, but if it is just a matter of your body not moving at it's best, you may not need mobility work as much as just getting more warmed up. It looks like you did better every round with the goblets so that may be it. The DOMS should become less of an issue over time.
Re: The 104 week experiment
Just to add to TBP points .. I’ve been training around 5AM for a years and I always start with foam roll and lacrosse ball. Just for a few min. Works magic for me personally. Another thing is you can’t just jump into movements from your bed. You need to spend some time upright in vertical position to let gravity and spinal/joints fluids to do it’s job.TBPenguin wrote: ↑Sat May 21, 2022 12:26 am It's pretty hard to be loose early in the morning. If you have specific difficulties with any movement, there may be something you can do, but if it is just a matter of your body not moving at it's best, you may not need mobility work as much as just getting more warmed up. It looks like you did better every round with the goblets so that may be it. The DOMS should become less of an issue over time.
Just my dos pesos.
"Man is what he reads." - Joseph Brodsky
Re: The 104 week experiment
Thanks, TBP and Bark,
I take about 40 minutes to wake up. Getting the dogs sorted, coffee, etc. takes about that time. You might be right that it's a warming up thing, more than mobility. Since it's back to 10 reps next week, I'll see if a couple of minutes rope jumping and some prying goblets do something. Time to experiment a bit
I take about 40 minutes to wake up. Getting the dogs sorted, coffee, etc. takes about that time. You might be right that it's a warming up thing, more than mobility. Since it's back to 10 reps next week, I'll see if a couple of minutes rope jumping and some prying goblets do something. Time to experiment a bit
Re: The 104 week experiment
21 May 2022; 08:54
Pre-base building. B0 W3D6 E
Warm-up: 3 min walk, 1 min jog, 1 min walk
8 min jog, 2 min walk x 4
T = 46:40; HRav = 135; HRmax = 154; D = 5.01 km (based on GPS watch, using non-GPS watch now).
Was nice and cold, keeping the HR low. Went very well after a long and restful night
Pre-base building. B0 W3D6 E
Warm-up: 3 min walk, 1 min jog, 1 min walk
8 min jog, 2 min walk x 4
T = 46:40; HRav = 135; HRmax = 154; D = 5.01 km (based on GPS watch, using non-GPS watch now).
Was nice and cold, keeping the HR low. Went very well after a long and restful night
Re: The 104 week experiment
Pre-base building: Weekly review W3 (16 - 21 May 2022)
Some good things this week:
Getting up every day (at 05:20) is getting easier.
Got three square meals in every day.
No alcohol for two weeks in a row now. Only drinking black coffee and water. Pretty good!
Survived the 3 days of 3x30 rep SE. Guess I have my weight for Base Building!
Still focusing on making this a habit. Not too worried about the details other than actually getting it done.
In the last three weeks: weight down by 1.5 kg [113.2 kg (1 May) - 111.7 kg (22 May)]. Stomach circumference down 3 cm (106 cm - 103 cm). This without any attempt at 'dieting' other than trying to get three meals in.
Some good things this week:
Getting up every day (at 05:20) is getting easier.
Got three square meals in every day.
No alcohol for two weeks in a row now. Only drinking black coffee and water. Pretty good!
Survived the 3 days of 3x30 rep SE. Guess I have my weight for Base Building!
Still focusing on making this a habit. Not too worried about the details other than actually getting it done.
In the last three weeks: weight down by 1.5 kg [113.2 kg (1 May) - 111.7 kg (22 May)]. Stomach circumference down 3 cm (106 cm - 103 cm). This without any attempt at 'dieting' other than trying to get three meals in.
Re: The 104 week experiment
23 May 2022; 06:18
Pre-base building B0 W4D1: SE(10)
Short warm up with prying goblet squats (16 kg x 5), kneeling hip flexor stretch(5 x l, r) and KB halos (12 kg, 5 x l, r)
Three rounds of 10 reps (16 kg kettle bell; 45 sec between exercises; 3 min between rounds):
Swings
knee push-ups
Goblet squats
Rows (l, r)
Romanian dead lift
40 sec plank, 1 min rest x 3
T = 30:55; HRav = 99; HRmax = 121
Very easy, almost like a warm up
Pre-base building B0 W4D1: SE(10)
Short warm up with prying goblet squats (16 kg x 5), kneeling hip flexor stretch(5 x l, r) and KB halos (12 kg, 5 x l, r)
Three rounds of 10 reps (16 kg kettle bell; 45 sec between exercises; 3 min between rounds):
Swings
knee push-ups
Goblet squats
Rows (l, r)
Romanian dead lift
40 sec plank, 1 min rest x 3
T = 30:55; HRav = 99; HRmax = 121
Very easy, almost like a warm up
Re: The 104 week experiment
24 May 2022; 06:01
Pre-base building B0 W4D2: E
General warm up (3 rounds of):
Prying goblet squat (16 kg) x 5
Kneeling hip flexor stretch x 5
Halo (12 kg) x 5 l, r
Took about 10 minutes taking it easy.
Warm up for jog: 3 min walk, 1 min jog, 1 min walk
jog 8 min, walk 2 min x 3 (and a bit)
T = 40:45; HRav = 141; HRmax = 160
First interval was ~7 min uphil. HR was high at the end of the hill.
Nice jog to wake up. Went well.
Pre-base building B0 W4D2: E
General warm up (3 rounds of):
Prying goblet squat (16 kg) x 5
Kneeling hip flexor stretch x 5
Halo (12 kg) x 5 l, r
Took about 10 minutes taking it easy.
Warm up for jog: 3 min walk, 1 min jog, 1 min walk
jog 8 min, walk 2 min x 3 (and a bit)
T = 40:45; HRav = 141; HRmax = 160
First interval was ~7 min uphil. HR was high at the end of the hill.
Nice jog to wake up. Went well.