curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jul 2, 2014 9:51:22 GMT -5
That's another huge part of this program. Quality rest. While not a part of the actual tracking, he mentions it in the book. Doesn't prescribe any type of supps.
Day 1, Week 1
Warmup 5 light rounds of - Shadow boxing - 10 1H swing 24kg - BW prying squat
Bench Press 5 x 7 135, 160 ... 160 Bird Dog x 3 KB OH Press 24kg 3 x 5 Dbl KB Complex 3 x 3 16kg (Clean, FSQT, Press, FSQT, RDL) Dbl KB FSQT 30 x 1 24kg
Wow, got wiped on the Dbl KB FSQT. We were going to do some light padwork after but everyone wanted to huddle in to the fetal position. The program prescribes barbell back squat but for the sake of safety we chose the KB FSQT. I suppose FSQT is a bit more challenging than a BSQT. I actually ran that as 15, 5, 5, 5.
Looked online that a common ratio for FSQT to BSQT is .80/1 The program suggested 95lb BSQT, so I was a bit high on that one.
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Post by MMX on Jul 2, 2014 11:24:30 GMT -5
The FSQ is not joke. Try it with 2x24kg sometime.
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Post by meguro on Jul 2, 2014 16:39:37 GMT -5
dbl/kb front squats are where it's at. Add a pressing movement and you've got it covered except for the pulling.
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Post by MMX on Jul 2, 2014 17:29:58 GMT -5
If you do KB Clean and Press and then FSQ you are all set. There are quite a few programs like that from Dan John and Geoff Neupert.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
|
Post by curlbroscience on Jul 3, 2014 9:24:39 GMT -5
A few things that have jarred my foggy memory...
DOMS & Complexes.
Like two old friends. One is a bad influence, the other makes me wonder why we don't hang out more... We just pick up where we left off but with more life experience to make our stories better.
So yesterday and today are Rest and Recharge days. Recharge you sort of just shake the lactic acid out for 10 - 20 minutes (Dojo day...) Yesterday evening I felt nauseous. I attributed it to all of the eating?
My meals are looking like this 6 bacon + 3 eggs/cheese. PB&J. Chicken (Veggies optional). PB&J. Spaghetti Meat Sauce + Shredded Zucchini as a pasta.
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Post by meguro on Jul 3, 2014 9:49:47 GMT -5
Sounds like how I put on the freshman 10. Have you thought about beans and lentils? Your friends might object, but they're another way of adding protein and variety to the diet.
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Post by MMX on Jul 3, 2014 12:16:24 GMT -5
Also add some Greek Yogurt.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jul 3, 2014 13:15:40 GMT -5
Noted MMX. Great idea, will also help with digestion.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
|
Post by curlbroscience on Jul 9, 2014 12:44:49 GMT -5
I found a 80lb Cap KB on Amazon warehouse deals for $83 (taxed and shipped). Used in very good condition... however when I received the bell the paint was chipped across the handle and body. I was able to get an additional 20% discount on it. I have a chisel and the paint seems to remove quite well. Found this thread about reconditioning a Cap kettlebell. Sounds like a plan! Did what any normal person would do yesterday, swung, clean and hoisted her above head. Not quite there on the military press but the push press is golden. www.reddit.com/r/kettlebell/comments/21492e/cap_kettlebell_repair/Still on the diet. Still on the workout plan. Eating is getting a little better but I really hate the program. It leaves me wiped out and sore for way too long. I'm going to give it a few more weeks.
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Post by MMX on Jul 9, 2014 14:43:06 GMT -5
Nice score.
Yeah I probably wont try a diet like that. I am happy with my slow but effective diet and training(waist is shrinking more as shoulders are growing...)
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Post by meguro on Jul 10, 2014 2:23:47 GMT -5
Of course I'm jealous. Time to fire off another post about 24's.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
|
Post by curlbroscience on Jul 24, 2014 10:12:27 GMT -5
Update in the key of C minor
I backed off the weight lifting program and have been back on to S&S using. Just did not like the way that the program was wiping me out. Still eating so we shall see, hopefully it packs on in the right places. Not sure if a by product from all the squat work but 1 one arm swings with the 32kg got a lot easier.
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Post by MMX on Jul 24, 2014 14:49:23 GMT -5
Sounds good man. I like to listen to my body when it comes to that. Right now my body loves crawling,Swings,TGUs, Presses. So that is what I do!
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Oct 1, 2014 12:28:24 GMT -5
Major update We are expecting our third (and final) installment in December. Still sticking with the S&S with untimed effort on the swing. "As long as I get in 100 good ones"
My 2002 Accord is needing longer warm ups before getting started. Rubber seals that hold in the ATF are going... So I've brought ye ole 24kg in the car to help pass the time (15 minutes) until we are on the road again. CnP x 3 L/R for X sets until 15 minutes is up. Untimed rest between.
Getting it in wherever, whenever I can.
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Post by MMX on Oct 1, 2014 15:05:49 GMT -5
I figured the reason you have not been posting was the pending bundle coming in. Lots of work and soon not lots of sleep! My son is 7 months and starting to sleep better but now the TEETHING....
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