Ville
Total Posts: 2770
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03-28-12 02:47 AM - Post#728682
Thanks for the link, Chris. I watched couple of the videos and will try the exercises today. Couldn't resist ordering the "The Basics" DVD. I wasn't sure which one would have been better, the "Pain-Free Athletes" or "The Basics" but I figured best to learn the basics first.
How often do you do the exercises?
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chrisl
Total Posts: 206
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03-28-12 05:07 AM - Post#728686
I do arch and flatten and washrag most days twice a day minimum, takes a couple of minutes 5 at most, there is a slightly longer set called the cat stretch. Then there are movements to do for specific areas and then you may or may not just need to maintain with cat stretch or similar. Life is chaotic and some days train more and somedays less so your amount of movements can wax and wane in the same way you can alter food intake to match output.
Chris
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Ville
Total Posts: 2770
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03-28-12 01:27 PM - Post#728722
Thanks for the tips, Chris. I just got a long email from Martha Peterson thanking me for buying her DVD. The arch and flatten reminds me of an exercise my former Pilates instructor had us do, only with our hips resting on Franklin balls to increase the "rolling pin" motion.
27-Mar-2012
Deep tissue massage on back muscles, neck and left tricep.
28-Mar-2012
Warmup: Foam roller, mobility drills, goblet squats and hip flexor stretch.
A1. Double DB Clean & Press: 2x17kg x 10 x 3
A2. Chin-ups: 6, 6, 6
B1. One-arm Bench Press: 17kg x 10, 22kg x 10 x 2 each arm
B2. One-arm Row: 17kg x 10, 22kg x 10 x 2
C. Bulgarian Split Squat: 10, 10, 5kg x 10, 10kg x 10 x 2 each leg
D. DASL DL: 2x16kg x 5 x 3 each leg
E. Farmer's Walk: 25kg + 20kg x 40m x 2
Abs, stretches.
Notes
I started learning couple of the somatics movements today. I did them once in the morning and once in the afternoon. Repeated the Monday's workout almost rep for rep, with a little bit of added resistance here and there. Balance was better with Bulgarian Split Squats and DASL DL. I need to figure out how to add more weight for the Farmer's Walk.
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chrisl
Total Posts: 206
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03-28-12 03:28 PM - Post#728728
Hello Ville
The difference in somatics, being that the movements are done slowly and with awareness and the end posture is not the goal.
Chris
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Ville
Total Posts: 2770
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Even Easier Strength 40 Day Workout
First day of Dan John's Even Easier Strength program. I chose the following movements following Dan's kind advice (more info here):
- Military Press (my max is 55kg x 8, 40-80% range is 30-55kg)
- Front Squat (max 90kg x 3, 40-80% range is 40-80kg)
- RDL (not sure of max, I estimate 40-80% range is 45-90kg)
- Ab Wheel Rollouts (kneeling)
- Farmer Walk
In addition, I'll try to add some Pull-ups, Swings and light Curls as correctives. The warm-up includes foam rolling, mobility drills and kettlebell movements, like Goblet Squats, Swings and Kalos Sthenos Get-ups.
Notation:
- Weight x Reps x Sets
- A1 and A2 means a superset for exercise A.
- Warmup sets not included (if done at all).
EES Day 1
Warmup: Foam rolling, mobility drills, goblet squats, hip flexor stretch, swings, Kalos Sthenos get-ups (3 each side), RDL stretch, couple of one-arm presses, rows and SASL DLs. All with a light kettlebell.
A1. Military Press: 40kg x 5 x 2
A2. Pull-ups: 5, 5
B1. Front Squat: 60kg x 5 x 2
B2. KB Swings: 16kg x 10 x 4
C1. RDL: 70kg x 5 x 2
C2. Barbell Curls: 14kg x 5 x 4
D. Ab Wheel Rollouts: 5 (kneeling)
E. Farmer Walk: 2 x 32kg dumbbells x 20m x 2
Stretches.
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Ville
Total Posts: 2770
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1-Apr-2012 | Active rest
Raking leaves in the garden, mowing the lawn, sanding garden furniture, clearing the garage and hoovering the house (5 hours). I felt quite tired after all of that.
2-Apr-2012 | EES Day 2
Warmup
A1. Front Squat: 60kg x 5 x 2
A2. Swings: 16kg x 10 x 4
B1. Military Press: 40kg x 5, 45kg x 5
B2. Pull-ups: 3, 5, 5
C1. RDL: 80kg x 5 x 2
C2. Curls: 14kg x 10 x 2
D. Ab Wheel Rollouts: 5 (kneeling)
E. Farmer Walk: 2x32kg dumbbells x 20m x 2
Stretches
Notes
Changed the order so Front Squat is first (lower body, upper body, lower body). Front Squat didn't feel any easier, so stayed at 60kg. Military Press with 40kg was flying up, so added 5kg on the second set, which felt pretty easy too. With RDL, I'm concentrating on pushing the butt back to make sure the movement is right. I use a squat stand behind me so I touch it when the plates hover around 2-4 inches from the floor.
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Ville
Total Posts: 2770
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3-Apr-2012 | EES Day 3
Warmup
A1. Front Squat: 60kg x 5, 70kg x 3, 80kg x 2
A2. Swings: 16kg x 10 x 5
B1. Military Press: 45kg x 5, 50kg x 3, 55kg x 2
B2. Pull-ups: 5, 3, 2
C. RDL: 80kg x 5, 90kg x 3, 100kg x 2
D. Ab Wheel: 5 (kneeling)
E. Farmer Walk: 2x32kg dumbbells x 20m x 2
Stretches.
Notes
I'm finishing these workouts in one hour or less (including warmup and cooldown), which is great because I can often do them during my lunch break. I haven't been feeling great in the last couple of days, feels like a slight cold coming on (hopefully I won't get it). I tried to keep the weights "sane". Press felt strong, Front Squat was moving steadily but felt a bit heavy today and RDL was hindered slightly by my weak grip. My hamstrings haven't gotten sore, so I'm wondering if I'm doing the RDL right. Farmer Walk was slightly easier than before.
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Ville
Total Posts: 2770
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4-Apr-2012 | EES Day 4
Warmup
A1. Front Squat: 60kg x 5 x 2
A2. Swings: 20kg x 10 x 4
B1. Military Press: 45kg x 5 x 2
B2. Pull-ups: 5, 5
C. RDL: 80kg x 5 x 2
D. Ab Wheel: 5 (kneeling)
E. Farmer Walk: Marching in place with 2x32kg dumbbells until grip started to give
Notes
For the first time Front Squat with 60kg felt good, more "solid" and not much of a struggle. Same with Military Press, I might nudge the weight up in the next session. I think I may have used too much weight with RDL, I'll try with 70-75kg in the next session. Just need to hit the "sweet spot" as The Finn said. Heavy rain outside so I had to do the Farmer Walk inside. Outdoors is so much better!
Bodyweight was 74,3kg (163,8lb) this morning.
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Ville
Total Posts: 2770
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5-Apr-2012 | EES Day 5
Warmup
A1. Front Squat: 70kg x 5 x 2
A2. Swings: 20kg x 10 x 4
B1. Military Press: 50kg x 5 x 2
B2. Pull-ups: 3, 5, 5
C. RDL: 70kg x 5, 75kg x 5
D. Ab Wheel: 5, 5 (kneeling)
E. Farmer Walk: 2x32kg dumbbells x 80m (2 stops)
Stretches
Notes
Felt like pushing myself a bit more today, so tried 70kg in Front Squat. Couldn't quite keep the same tempo on each rep, but not too bad. Military Press with 50kg was within my comfort zone. Tried RDL with slightly less weight, which was a good choice. I'm starting to like the Farmer Walk, doubled the distance today.
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Ville
Total Posts: 2770
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6-Apr-2012 | EES Day 6
Warmup
A1. Front Squat: 70kg x 5 x 2
A2. Swings: 20kg x 10 x 4
B1. Military Press: 50kg x 5 x 2
B2. Pull-ups: 3, 5, 5
C. RDL: 75kg x 5 x 2
D. Ab Wheel: 5, 5 (kneeling)
E. Farmer Walk: 2x32kg dumbbells x 40m
Stretches
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Ville
Total Posts: 2770
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7-Apr-2012 | EES Day 7 (6 singles)
Warmup
A1. Front Squat: 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 1, 90kg x 1, 92,5kg x 1
A2. Swings: 20kg x 5 x 8
B1. Military Press: 50kg x 1, 52,5kg x 1, 55kg x 1, 57,5kg x 1, 60kg x 1, 62,5kg x 1
B2. Pull-ups: BW x 1, +2,5kg x 1, +5kg x 1, +7,5kg x 1, +11kg x 1, +12kg x 1
C. RDL: 80kg x 1, 85kg x 1, 90kg x 1, 95kg x 1, 100kg x 1, 105kg x 1
D. Ab Wheel: 5, 5 (kneeling)
E. Farmer Walk: 2x32kg dumbbells x 80m (3 stops)
Stretches
Notes
New PR in Front Squat (92,5kg), which was fairly hard but doable. I think I had one or two +2,5kg increases left in the tank, which felt good. Military Press with 62,5kg went up nice and smooth. I didn't really want to push RDL for a "sort of max", just wanted to get some good reps in. I started each rep from the floor (clean-style deadlift) followed by the RDL, concentrating on good form.
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Ville
Total Posts: 2770
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9-Apr-2012 | EES Day 8
Warmup
A1. Front Squat: 50kg x 10
A2. Swings: 16kg x 10 x 3
B1. Military Press: 40kg x 10
B2. Pull-ups: 3, 3
C. RDL: 60kg x 10
D. Ab Wheel: 5 (kneeling)
E. Farmer Walk: 2x32kg dumbbells x 40m (1 stop)
Stretches
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bryce
Total Posts: 984
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04-09-12 07:44 PM - Post#729768
Hey Ville, with that knee pain I was writing about I've jumped on to this program.
I think that a good addition for the carries are bottoms up kettlebell walks (if you have them) and waiters walks.
I also do some range of motion stuff between sets and work on standing up from the overhead squat position. Good stuff so far.
"Every social association that is not face-to-face is injurious to your health."
Nassim Nicholas Taleb |
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Ville
Total Posts: 2770
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04-10-12 09:16 AM - Post#729816
Hey Bryce, glad to hear you've giving this a try as well!
I've never done heavy Farmer Walks, so I'm trying to work up to a pair of 37-40kg dumbbells (my bodyweight is around 74kg). Once I "reap the benefits" of that, I might try the other walks. I think I've already added half an inch to my forearms! 
I do mobility stuff during the warm-up, including goblet squats, swings and TGUs. I can just about do the whole workout from start to finish in an hour. Sometimes in 45 mins.
Are you going to change the main movements every two weeks or keep the same for 40 days? I'm not sure, I think DJ meant that I should use the same (Front Squat, Military Press and RDL) for 40 days, so I'm prepared to do that.
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Ville
Total Posts: 2770
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10-Apr-2012 | EES Day 9
Warmup
A1. Front Squat: 75kg x 5 x 2
A2. Swings: 20kg x 10 x 5
B1. Military Press: 52,5kg x 5 x 2
B2. Pull-ups: 3, 5, 5
C. RDL: 80kg x 5 x 2
D. Ab Wheel: 5, 5 (kneeling)
E. Farmer Walk: 2x32kg dumbbells x 40m
Stretches
Notes
Weights didn't feel quite as easy today as I was hoping for, I think I may have been bit too eager in "nudging" them up. 75kg in Front Squat was edging towards heavy effort, so I might go back to 70kg. Military Press with 52,5kg was about medium effort.
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bryce
Total Posts: 984
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04-10-12 10:18 PM - Post#729906
Hey Ville, I'm kind of stuck on switching programs come the first of the month so I'll stick this with the same exercises until May 1. I've been doing the batwings 3 sets of 3 10 second holds and doing the suitcase walk (one arm) as the main walk and playing around with the others. I like this kind of program because you can be so flexible with it. Since I train at home and work here a lot, this is great for spreading out training through the day.
Keep up the log, it's great to read this. I'll try to update mine from time to time but I've been writing everything down in a notebook.
"Every social association that is not face-to-face is injurious to your health."
Nassim Nicholas Taleb |
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Ville
Total Posts: 2770
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Sounds good, Bryce. I'm looking forward to reading your experiences with this program! I work from home at the moment, so I can do this workout during lunch break.
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Ville
Total Posts: 2770
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11-Apr-2012 | EES Day 10
Warmup
A1. Front Squat: 70kg x 5, 80kg x 3, 90kg x 2
A2. Swings: 20kg x 10 x 5
B1. Military Press: 50kg x 5, 55kg x 3, 60kg x 2
B2. Pull-ups: 5, 3, 2
C. RDL: 80kg x 5, 90kg x 3, 110kg x 2
D. Ab Wheel: 5, 5 (kneeling)
E. Farmer Walk: 2x37kg dumbbells x 40m (1 stop)
Notes
Switched to 37kg dumbbells in Farmer Walk, so carrying roughly my bodyweight now. Heaviest RDL so far with 110kg, my grip starts to give (I'm using clean-grip, both hands the same way, no hook, no straps). Front Squats with 90kg felt quite hard. Oddly enough Military press with 60kg didn't feel too difficult. I think I'm going to have couple of "even easier" EES days next.
Just a reminder for myself:
“For the next forty workouts, pick five lifts. Do them every workout. Never miss a rep, in fact, never even get close to struggling. Go as light as you need to go and don’t go over ten reps for any of the movements in a workout. It is going to seem easy. When the weights feel light, simply add more weight.â€
I think I've been doing this slightly ass-backwards. I've been pushing myself too hard on the 2x5 days and left too little in the tank for the "5-3-2" and "6 singles" days.
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Ville
Total Posts: 2770
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12-Apr-2012 | EES Day 11
Warmup
A1. Front Squat: 65kg x 5 x 2
A2. Swings: 20kg x 10 x 4
B1. Military Press: 50kg x 5 x 2
B2. Pull-ups: 3, 5, 5
C. RDL: 75kg x 5 x 2
D. Ab Wheel: 5, 5 (kneeling)
E. Farmer Walk: 2x37kg dumbbells x 40m (1 stop)
Notes
Trying to find the right intensity for Front Squat and RDL. I think my past training mistakes dictated the first 10 days of this program and I overlooked the main concept of EES. The idea is not to constantly add more weight to the bar and hit your head in a wall after 10 days. The idea is to keep doing those 2x5 sets with a weight that you don't struggle with and then nudge the weight up when it's too easy. I looked at my numbers and I have a feeling that the right intensity is around 70% of 1RM for me. (After I came to this conclusion, I read similar stories in Easy Strength!)
- Front Squat: 1RM 92,5kg | 70% = 65kg | 80% = 74kg
- Military Press: 1RM 62,5kg | 70% = 44kg | 80% = 50kg
- RDL: 1RM 110kg | 70% = 77kg | 80% = 88kg
The 1RM here is whatever I've lifted during this program. I think the Military Press 1RM is slightly higher, but that's something to look forward to on the next "6 singles" day. With RDL, I'm not chasing a "sort of max" seriously, I just want to get my glutes, hamstrings and lower back stronger.
Yesterday I read Get-Up Volume 3, Issue 9 and Volume 3, Issue 12. They contain Dan's experience with the 40 day program, which I found enlightening. I also ordered PTTP yesterday from Kettlebell Fever, which arrived this morning! Brilliant service. I thought I should understand the principles behind the program. Looks like PTTP is Pavel's best book. Where can I get the "Power by Pavel!" T-shirt? 
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Ville
Total Posts: 2770
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13-Apr-2012 | EES Day 12
Warmup
A1. Front Squat: 65kg x 5 x 2
A2. Swings: 20kg x 10 x 4
B1. Military Press: 50kg x 5 x 2
B2. Pull-ups: 3, 5, 5
C. RDL: 75kg x 5 x 2
D. Ab Wheel: 5, 5 (kneeling)
E. Farmer Walk: 2x37kg dumbbells x 40m (1 stop)
Stretches
Notes
Another piece in for the 40 day puzzle. Just suddenly realized yesterday that my arms look bigger, I suspect it's the Farmer Walks. Tried to concentrate on staying tight after reading about all the tension techniques in PTTP. Got some good reps in with RDL, felt relatively strong.
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Displacedtexan
Total Posts: 6779
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Just suddenly realized yesterday that my arms look bigger, I suspect it's the Farmer Walks. Tried to concentrate on staying tight after reading about all the tension techniques in PTTP. Got some good reps in with RDL, felt relatively strong.
Now if that's not motivation, nothing is. Good on ya!
| “I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.†Banksy |
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Ville
Total Posts: 2770
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Just suddenly realized yesterday that my arms look bigger, I suspect it's the Farmer Walks. Tried to concentrate on staying tight after reading about all the tension techniques in PTTP. Got some good reps in with RDL, felt relatively strong.
Now if that's not motivation, nothing is. Good on ya!
Thanks, Matt! It's great to see changes so quickly. You might end up looking like Conan the Barbarian with daily heavy carries.
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Ville
Total Posts: 2770
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14-Apr-2012 | EES Day 13
Warmup
A1. Front Squat: 65kg x 5, 80kg x 3, 90kg x 2
A2. Swings: 16kg x 10 x 5
B1. Military Press: 50kg x 5, 55kg x 3, 62,5kg x 2
B2. Pull-ups: 5, 3, +5kg x 2
C. RDL: 75kg x 5, 85kg x 3, 95kg x 2
D. Ab Wheel: 5, 5
E. Farmer Walk: 2x37kg dumbbells x 80m (2 stops)
Stretches
Notes
Front Squat double with 90kg still feels hard, but to be fair, it's pretty close to my 1RM. Military Press with 62,5kg went up nice and smooth. I find it lot easier to tense myself completely with the upper body moves. Pushed myself bit further with Farmer Walk.
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Ville
Total Posts: 2770
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15-Apr-2012
Walking.
16-Apr-2012 | EES Day 14
Warmup
A1. Front Squat: 65kg x 5 x 2
A2. Swings: 16kg x 10 x 2
B1. Military Press: 52,5kg x 5 x 2
B2. Pull-ups: 3, 5, 5
C. RDL: 77,5kg x 5 x 2
D. Ab Wheel: 5, 5
E. Farmer Walk: 2x37kg dumbbells x 40m (1 stop)
Stretches
Notes
I was so in my thoughts when I was doing the warmup sets for Front Squat that I forgot to do Swing super-sets. I was tempted to make a jump to 67,5kg but I couldn't honestly say that 65kg felt "too easy" today. Military Press with 52,5kg felt challenging enough.
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Ville
Total Posts: 2770
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17-Apr-2012 | EES Day 15
Warmup
A1. Front Squat: 65kg x 5 x 2
A2. Swings: 16kg x 10 x 4
B1. Military Press: 52,5kg x 5 x 2
B2. Pull-up: 3, 5, 5
C. RDL: 77,5kg x 5 x 2
D. Ab Wheel: 5, 5 (kneeling)
E. Farmer Walk: 2x37kg dumbbells x 60m (2 stops)
Stretches
Notes
I watched couple of Squat Rx videos made by Boris. I did the "squat deep and hold on to something" while trying to keep the lower back arch. During the warmup, I noticed goblet squats felt easier, especially coming up from the hole. Also tried slower descend with Front Squat, seems harder but better.
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Ville
Total Posts: 2770
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18-Apr-2012 | EES Day 16
Somatics in the morning.
Warmup
A. Front Squat: 65kg x 5 x 2
B. Swings: 16kg x 20 x 2
C1. Military Press: 52,5kg x 5 x 2
C2. Pull-ups: 3, 5, 5
D. RDL: 80kg x 5 x 2
E. Ab Wheel: 5, 5 (standing with a 2' high ramp)
F. Suitcase Carry: 37kg dumbbell x 120m (5 stops)
Stretches
Notes
Left knee was aching a bit when I went to bed last night. Used cold on it this morning. I suspect the kneeling ab wheel roll-outs have annoyed the kneecap (it has happened in the past). Another suspect is the shoe lift that I've been using. Eliminated both suspects from this workout, hopefully it gets better on its own. Other than that I had a good workout.
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Ville
Total Posts: 2770
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19-Apr-2012
Somatics.
20-Apr-2012 | EES Day 17
Warmup
A. Front Squat: 70kg x 1, 75kg x 1, 80kg x 1, 85kg x 1, 90kg x 1, 92,5kg x 1
B. Swings: 16kg x 20 x 2
C. Military Press: 50kg x 1, 55kg x 1, 57,5kg x 1, 60kg x 1, 62,5kg x 1, 65kg x 1
D. Pull-ups: BW x 1, +2,5kg x 1, +5kg x 1, +7,5kg x 1, +10kg x 1, +12,5kg x 1
E. RDL: 80kg x 1, 90kg x 1, 95kg x 1, 100kg x 1, 105kg x 1, 110kg x 1
F. Ab Wheel: 5, 5 (standing, using 2' high ramp)
G. Farmer Walk: 2x37kg dumbbells x 40m (1 stop)
Notes
Front Squat still not easy. I think I have to "man up" and start using 70kg on the 2x5 rep days to advance. Military Press and Pull-ups went well. RDL was ok; each rep was first deadlifted from the floor (with clean-grip, no hook), followed by one-rep RDL.
Ordered 2x15kg bumper plates and Steve Justa's "Rock, Iron, Steel" from Pullum Sports. Great thing about bumpers in an outdoor garage is that they don't rust and I can just drop the bar after RDL.
Tunes after training: The Artist soundtrack. Incredible movie and fun, relaxing music.
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Ville
Total Posts: 2770
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21-Apr-2012
Walking.
22-Apr-2012 | EES Day 18
Walking.
Warmup
A1. Front Squat: 50kg x 10
A2. Swings: 16kg x 10 x 3
B1. Military Press: 40kg x 10
B2. Pull-ups: 3, 3, 3
C. RDL: 60kg x 10
D. Ab Wheel: 5 (standing, using 2' high ramp)
E. TGU: 16kg x 2 each side
Stretches
Notes
"Tonic" day. Raining outside, so switched the carry to TGU.
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Ville
Total Posts: 2770
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23-Apr-2012 | EES Day 19
Warmup
A1. Front Squat: 70kg x 5 x 2
A2. Swings: 16kg x 10 x 4
B1. Military Press: 52,5kg x 5 x 2
B2. Pull-ups: 3, 5, 5
C. RDL: 85kg x 5 x 2
D. Ab Wheel: 5, 5 (standing, using 2' high ramp)
E. Farmer Walk: 2x37kg dumbbells x 80m (2 stops)
Stretches
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chrisl
Total Posts: 206
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Helle Ville,
How you finding the somatics? You working from the dvd/book?
Chris
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Ville
Total Posts: 2770
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Hi Chris. I haven't had time to read the book yet (I will though), but I've done the full sequence from the DVD twice so far. I do find it interesting, I stopped using the shoe lift as I don't think I really need it. The only problem is finding the time to do the sequence, I'm trying to do it on the days when I'm not lifting.
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chrisl
Total Posts: 206
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Doing a longer series suits rest days, but arch and flatten and washrag are good daily and take a no more than 5 mins, before a session however they tend to be rushed so do them at start or end of day or when come in after day at the desk.
Chris
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Ville
Total Posts: 2770
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Yep, I'll try to relax and do couple of the moves whenever I can. Martha recommended side bend, washrag, steeple twist and hip hikes for leg length discrepancy.
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Ville
Total Posts: 2770
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24-Apr-2012 | EES Day 20
Warmup
A1. Front Squat: 70kg x 5, 80kg x 3, 90kg x 2
A2. Swings: 16kg x 10 x 5
B1. Military Press: 52,5kg x 5, 57,5kg x 3, 65kg x 2
B2. Pull-ups: 5, +5kg x 3, +10kg x 2
C. RDL: 85kg x 5, 100kg x 3, 110kg x 2
D. Ab Wheel: 5, 5 (standing, using 2' high ramp)
E. Farmer Walk: 2x37kg dumbbells x 40m
Stretches
Notes
Removed the previous musings after reading Steve Justa's introduction to "Rock, Iron, Steel". Front Squat doesn't feel strong yet, so what? The strength will come.
Edited by Ville on 04-24-12 12:58 PM. Reason for edit: Deleted earlier burp.
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Ville
Total Posts: 2770
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25-Apr-2012 | EES Day 21
Warmup
A1. Front Squat: 72,5kg x 5 x 2
A2. Swings: 16kg x 10 x 4
B1. Military Press: 55kg x 5 x 2
B2. Pull-ups: 3, 5, 5
C. RDL: 90kg x 5 x 2
D. Ab Wheel: 5, 5 (standing, using 2' high ramp)
E. Farmer Walk: 2x37kg dumbbells x 40m
Stretches
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Ville
Total Posts: 2770
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27-Apr-2012 | EES Day 22
Warmup
A1. Front Squat: 72,5kg x 5 x 2
A2. Swings: 16kg x 10 x 3
B1. Military Press: 55kg x 5 x 2
B2. Pull-ups: 3, 5, 5
C. RDL: 90kg x 5 x 2
D. Ab Wheel: 5, 5 (standing, using 2' high ramp)
E. Farmer Walk: 2x37kg dumbbells x 40m (1 stop)
Stretches
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Ville
Total Posts: 2770
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28-Apr-2012 | EES Day 23
Warmup
A1. Front Squat: 72,5kg x 5, 80kg x 3, 90kg x 2
A2. Swings: 16kg x 10 x 5
B1. Military Press: 55kg x 5, 60kg x 3, 66kg x 2
B2. Pull-ups: BW x 5, +7,5kg x 3, +12,5kg x 2
C. RDL: 92,5kg x 5, 102,5kg x 3, 112,5kg x 2
D. Ab Wheel: 5, 5, 5 (standing, using 2' high ramp)
E. Farmer Walk: 2x37kg x dumbbells x 120m (4 stops)
Stretches
Notes
Bodyweight after the workout: 74,6kg.
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Ville
Total Posts: 2770
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29-Apr-2012
Walking.
30-Apr-2012 | EES Day 24
Warmup
A1. Front Squat: 72,5kg x 5 x 2
A2. Swings: 16kg x 10 x 4
B1. Military Press: 55kg x 5 x 2
B2. Pull-up: 3, 5, 5
C. RDL: 92,5kg x 5 x 2
D. Ab Wheel: 5, 5 (standing, 1' high ramp)
E. Farmer Walk: 2x37kg dumbbells x 40m
Stretches
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Ville
Total Posts: 2770
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1-May-2012 | EES Day 25
Warmup
A1. Front Squat: 72,5kg x 5 x 2
A2. Swings: 16kg x 10 x 3
B1. Military Press: 55kg x 5 x 2
B2. Pull-ups: 3, 5, 5
C. RDL: 95kg x 5 x 2
D. Ab Wheel: 5, 5, 5 (standing, 2' high ramp)
E. Farmer Walk: 2x37kg x 40m
Stretches
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Ville
Total Posts: 2770
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2-May-2012 | EES Day 26
Warmup
A1. Front Squat: 75kg x 5 x 2
A2. Swings: 16kg x 10 x 4
B1. Military Press: 55kg x 5 x 2
B2. Pull-ups: BW x 3, +5kg x 5 x 2
C. RDL: 100kg x 5 x 2
D. Ab Wheel: 5, 5 (standing, 2' high ramp)
E. Farmer Walk: 2x37kg dumbbells x 80m (3 stops)
Stretches
Notes
Trying to ease into slightly heavier weights. If I can keep up 75kg+ in Front Squat for the rest of the program, I think I stand a chance of improving my 1RM, 2RM or 3RM. RDL is going well, not much difference between 95kg and 100kg. I've been using clean-style hook grip lately. Pull-ups with bodyweight have become easy, I can touch my clavicles on the pull-up bar on each rep.
Front Squat and Military Press are the bus bench lifts for me. I wait anxiously when I will break my previous PRs. Interestingly, all the other lifts that I approach with "park bench" style are coming along nicely. I can't say if I'm doing this wrong, but I feel that if I don't push myself slightly, progress won't happen. As long as the lifts feel doable and I recover enough to repeat the weights the next workout, all is well.
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Displacedtexan
Total Posts: 6779
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05-02-12 11:09 AM - Post#732408
Nice progression on the weights. I've no doubt you'll be setting new PRs soon enough. Thanks, too, for the "bus bench" link. That was a good read. Well, it all is.
| “I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.†Banksy |
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AAnnunz
Total Posts: 24932
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05-02-12 07:41 PM - Post#732478
Nice progression on the weights. I've no doubt you'll be setting new PRs soon enough. Thanks, too, for the "bus bench" link. That was a good read. Well, it all is.
+1
Lots of good work going on here, Ville. Love the attitude.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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Ville
Total Posts: 2770
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05-03-12 01:41 PM - Post#732560
Thanks for the kind words, guys! Both of you are an inspiration to me.
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Ville
Total Posts: 2770
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3-May-2012 | EES Day 27
Warmup
A1. Front Squat: 75kg x 1, 80kg x 1, 85kg x 1, 90kg x 1, 92,5kg x 1, 95kg x 1
A2. Swings: 16kg x 10 x 8
B1. Military Press: 55kg x 1, 57,5kg x 1, 60kg x 1, 62,5kg x 1, 65kg x 1, 70kg x 1
B2. Pull-ups: BW x 1, +5kg x 1, +7,5kg x 1, +10kg x 1, +12,5kg x 1, +15kg x 1
C. RDL: 90kg x 1, 100kg x 1, 105kg x 1, 110kg x 1, 115kg x 1, 120kg x 1
D. Ab Wheel: 5, 5, 5 (standing, using 2' high ramp)
E. Farmer Walk: 2x37kg dumbbells x 40m (1 stop)
Stretches
Notes
I'm going to be away for the next two days, so I had to do this workout without a day of rest between. Surprisingly it went better than I expected. Finally I dared to try 95kg in Front Squat (new 1RM). It was pretty hard, but there might be another 2,5kg increment in the tank. With Military Press, I couldn't resist trying 70kg, which went up with medium amount of effort. This is my 1RM, which I've done before, but not for few years. I can't remember what my 1RM is in weighted pull-ups, but I'm happy with 15kg.
Each RDL rep was deadlifted from the floor and followed by the RDL rep. 120kg went up nice and smooth, but it does feel a bit scary.
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Ville
Total Posts: 2770
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4 & 5-May-2012
Walking and resting.
6-May-2012 | EES Day 28
Warmup
A1. Front Squat: 75kg x 5 x 2
A2. Swings: 16kg x 10 x 4
B1. Military Press: 57,5kg x 5 x 2
B2. Pull-ups: +5kg x 5 x 2
C. RDL: 100kg x 5 x 2
D. Ab Wheel: 5, 5, 5 (standing, 2' high ramp)
E. Farmer Walk: 2x37kg dumbbells x 80m (3 stops)
Stretches
Notes
I felt like doing the usual "2 sets of 5" EES workout instead of "1 set of 10" after two days of rest. Nudged Military Press up to 57,5kg.
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Ville
Total Posts: 2770
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7-May-2012 | EES Day 29
Warmup
A1. Front Squat: 75kg x 5 x 2
A2. Swings: 16kg x 10 x 4
B1. Military Press: 57,5kg x 5 x 2
B2. Pull-ups: 3, +5kg x 5 x 2
C. RDL: 100kg x 5 x 2
D. Ab Wheel: 5, 5, 5 (standing, 2' high ramp)
E. Farmer Walk: 2x37kg dumbbells x 40m
Stretches
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Ville
Total Posts: 2770
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8-May-2012 | EES Day 30
Warmup
A1. Front Squat: 75kg x 5, 82,5kg x 3, 92,5kg x 2
A2. Swings: 16kg x 10 x 5
B1. Military Press: 57,5kg x 5, 62,5kg x 3, 67,5kg x 2
B2. Pull-ups: 5, +5kg x 3, +10kg x 2
C. RDL: 100kg x 5, 110kg x 3, 115kg x 2
D. Ab Wheel: 5, 5 (standing, 2' high ramp)
E. Farmer Walk: 2x37kg dumbbells x 40m (1 stop)
Stretches
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Ville
Total Posts: 2770
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10-May-2012 | EES Day 31
Warmup
A1. Front Squat: 77,5kg x 5 x 2
A2. Swings: 16kg x 10 x 4
B1. Military Press: 57,5kg x 5 x 2
B2. Pull-ups: 3, +5kg x 5 x 2
C. RDL: 100kg x 5 x 2
D. Ab Wheel: 5, 5, 5 (standing, 2' high ramp)
E. Farmer Walk: 2x37kg dumbbells x 40m
Stretches
Notes
Nudged Front Squat to 77,5kg. My "theory" is that if I can get it to 80kg for the 2x5 sets, I can do a single with 100kg. Here's hoping...
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Displacedtexan
Total Posts: 6779
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05-10-12 09:49 AM - Post#733260
Nice work. I may have asked before but forget. Do you do front squats with arms crossed hold or with a clean hold? I've still never managed the clean grip (stiff wrists).
| “I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.†Banksy |
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Ville
Total Posts: 2770
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05-10-12 10:01 AM - Post#733262
Nice work. I may have asked before but forget. Do you do front squats with arms crossed hold or with a clean hold? I've still never managed the clean grip (stiff wrists).
Thanks, Matt! I use the clean grip. The trick is not to "grip" the bar at all, you can just let it rest on top of the deltoids and keep it still with the fingers (if your wrists allow that, it may take some time to get used to). What is challenging for me is to keep a good upright posture with these 5 rep sets... When the weight gets heavier, I start folding over.
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