Lennart's log (critique encouraged)

[lennarn]

I'm doing a general adaptation phase. Here I'll post the previous weeks for anyone who's interested:

Week 1

Day 1/August 19 - Strength
Push-ups 3 x 10
KB goblet SQ 3 x 5
Row Movement 3 x 5
KB Press 3 x 5/Arm

Day 2/August 20 - Conditioning
400m run + 10 KB swings (2H)
x 2 rounds aqap

Day 3/August 21 - Strength
Push-ups 3 x 10
KB Single Leg DL 3 x 5/Leg
Row Movement 3 x 5
KB Press 3 x 5/Arm

Day 4/August 22 - Conditioning
Fatigued (DOMS) after DL yesterday. Reduce weight?
Aborted run after 400 m due to calf pain.

Day 5/August 23 - Anything goes day
1x2 One-arm chin/Arm
4x5 Handstand push-ups
2x10 Goblet squat

[lennarn]

Week 2

Day 1/August 26
Push-ups 3 x 10
KB Goblet Squat 3 x 5
Renegade Row 3 x 5
KB Press 3 x 5/Arm

Day 2/August 27
400m Run
Rest x 3 minutes
300m run
Rest x 2 minutes
200m run
Rest x 1 minute
100m run
*Run as fast as possible

Day 3/August 28
Push-ups 3 x 10
KB Single Leg DL 3 x 5/Leg
Renegade Row 3 x 5
KB Press 3 x 5/Arm

Rest day/August 29

Day 4/August 30
LSS run x 20 minutes (goal 120-150bpm; optical HRM on phone jumped wildly between 85 and 155)

Day 5/August 31
Anything Goes Day: Defendo

[lennarn]

Week 3

Day 1/September 3
3x10 push up
3x5 goblet squat (28 kg)
3x5 renegade row /arm (16 kg)
3x5 1-arm KB press /arm (24 kg)
Note: I was out all day watching an obstacle race and then played with my son a lot, and was thoroughly exhausted before the workout.

Day 2/September 4
5x sprint 100m
3 PU EMOM 10 min (included minute zero; total sets 11.)
Note: I was out all day and was so exhausted I fell asleep on the couch before I went and did the workout at 9 pm.

So far this week I've figured out my new motto: You can handle more than you think. Starting my new job tomorrow, wish me luck!

[Barkadion]

Week 3

Day 1/September 3
3x10 push up
3x5 goblet squat (28 kg)
3x5 renegade row /arm (16 kg)
3x5 1-arm KB press /arm (24 kg)
Note: I was out all day watching an obstacle race and then played with my son a lot, and was thoroughly exhausted before the workout.

Day 2/September 4
5x sprint 100m
3 PU EMOM 10 min (included minute zero; total sets 11.)
Note: I was out all day and was so exhausted I fell asleep on the couch before I went and did the workout at 9 pm.

So far this week I've figured out my new motto: You can handle more than you think. Starting my new job tomorrow, wish me luck!

That is perfect motto! Makes me feel alive

[lennarn]

Continuing week 3:

Day 3/September 5
3x10 push up
3x5 KB single-leg DL (28 kg)
3x5 renegade row /arm (16 kg)
3x5 1-arm KB press /arm (24 kg) - missed last rep on last set with left arm.
Note: first day at new job went awesome!


Day 4/September 6
30 min LSS
I've found that drastically reducing stride length makes LSS much more manageable for me. Probably what I've been doing wrong before. I'm thinking about making a post about this.

Day 5/September 7
AGD/Anything Goes Day: Defendo 1hr
I'm really loving the Defendo, and all the other guys there are either cops, security guards or door men. Got offered a job as door man after wrestling with one of the guys, but I think I'll stick to what I know for now...

[Barkadion]

I've found that drastically reducing stride length makes LSS much more manageable for me. Probably what I've been doing wrong before. I'm thinking about making a post about this.

Please do. I'd be very interested in your experience. Good job on the custom cluster! Single leg DL is a great move for the hip health!

[lennarn]

I've only just started to develop my hip hinge so I probably need all the patterning I can get. After this cycle I'm doing a minimalist cluster of DL/OHP to further perfect it, with a hypertrophy focus to make me ready to pull many plates with less injury risk.

[lennarn]

Day 1/September 10
3x10 push up
3x5 goblet squat (28 kg)
3x5 renegade row /arm (16 kg)
3x5 1-arm KB press /arm (24 kg)

September 11/September 12: Overtime at work and a sick child at home have kept me from getting my training done. I'm unsure how to structure the week with regards to my Defendo class when gaps appear, whether to double-book the Defendo day with whatever workout it crashes with, or to take it as an off-day from other training and tack the rest on on the end of the "week". I'll probably do the latter this week.

[lennarn]

Update: I had a spark of inspiration and did the workout after all, after 10 PM.

Day 2/September 12
3x 400m sprint
90s RI

I felt like I was never going to catch my breath. Must have taken a whole minute of extremely labored breathing.

[Barkadion]

Update: I had a spark of inspiration and did the workout after all, after 10 PM.

Day 2/September 12
3x 400m sprint
90s RI

I felt like I was never going to catch my breath. Must have taken a whole minute of extremely labored breathing.

Good job! Are you able to sleep afterwards? I haven't done late night training for a loooong while.. But I remember having issue with the sleep. On the other hand.. I've done some night workouts when I was working night shifts. That was crazy but interesting experience. It probably damaged my CNS..