02-17-23 01:33 AM - Post#924833    

I somehow managed to mess up the order of these sessions lol.

Oh well.

Jump Rope x 3 minutes

1-Arm DB Swing, French Style:
30 x 1 L/R
40 x 1 L/R
50 x 1 L/R
60 x 1 L/R
65 x 1 L/R
70 x 1 L/R

Was thinking about positioning in the setup of this lift and added a 10 between the flange of the DB handle and the bigger outside plates and not only does it make the setup more comfortable, it's easier on the turnover and subsequently, the hands.

It does make the pull from the bottom feel slightly heavier - I guess because the weight is distributed over a slightly larger area - but that's not necessarily a bad thing as it really allows you to really heave from the bottom so the bell flies up and turns over naturally as it loses momentum.


Front Squat:
135 x 1
155 x 1
165 x 1
185 x 1
195 x 1
205 x 1

Have had a little bit of knee pain since doing those split squats last weekend. It's not constant but I can feel it sometimes as I'm waking around.
Did those front squats very slowly to make sure my knees were tracking.

02-17-23 06:26 PM - Post#924845    

Jump Rope x 3 minutes

1-Arm DB Swing, Old Style
30 x 1 L/R
40 x 1 L/R
50 x 1 L/R
55 x 1 L/R
60 x 1 L/R
61 x 1 L/R

The new plate arrangement I'm using caused me to load the bar wrong, so I skipped a ramp up set; took the opportunity to go up a little bit in weight.


Pause Front Squat, 3 seconds:
95 x 1
115 x 1
135 x 1
155 x 1
165 x 1
185 x 1

02-19-23 08:11 PM - Post#924860    

Jump Rope x 3 minutes

1-Arm DB Swing, Hang:
20 x 20 L/R
35 x 20 L/R

Front Squat:
75 x 8
125 x 8
145 x 8

I think my next "block" with have both the FS and swing using a Joe Mills-like thing where it's 20 singles. It's a solid amount of volume at a reasonable % and allows me to practice with the French-style swing, my other main lift. Ill use a 3rd day of pause squats and "old style" swings, finishing off with a higher rep back-off set for both lifts. This one will also be 8 weeks [2 calendar months, really] but will differ in that I plan to add a tiny bit of weight at the start of 5th week. Think like 5 pounds for FS and 1-2 for swings.
Idea is to end the 20th single on something not really that far from my heavier days now.

Really, really liking this slowwww progression. In a way, it's in line with some stuff John McKean mentioned years ago about constant weight training.

02-21-23 08:04 AM - Post#924889    

It looks like you are very sincere with your training.

02-21-23 10:08 PM - Post#924896    

• Lamar Clark Said:

I treat it like a necessary habit.
Thankfully it's one I enjoy.

02-22-23 12:34 AM - Post#924897    

Took a little more time off than I anticipated over last week / weekend. Two day doesn't seem like a lot - and it's not - but missing days isn't the point of a *daily* program lol.
Not a huge deal though; Going in, I figured over the 8 weeks life would happen and cross out 5-8 sessions.

Jump Rope x 3 minutes

1-Arm DB Swing, French Style:
36 x 1 L/R
40 x 1 L/R
50 x 1 L/R
60 x 1 L/R
65 x 1 L/R
70 x 1 L/R

This felt slow, but I filmed the last set and it moved really fast. I wasted so much time doing math with this new plate arrangement lol.

Front Squat:
135 x 1
155 x 1
165 x 1
185 x 1
195 x 1
205 x 1

This pairing is kinda funny in that even on bad days, those front squats will feel more or less the same - doable, but with enough weight to feel like you're doing something... but swings? Some days are good, some are great and some feel like you're gonna lose the bell mid flight. I've heard Olympic lifts are like that when you train them with high frequency.
Maybe it's a grip thing - if you're fatigued, your grip is often the first thing that lets you know.

02-22-23 11:20 PM - Post#924908    

Jump Rope x 3 minutes


1-Arm DB Swing, Old Style
32 x 1 L/R
40 x 1 L/R
45 x 1 L/R
50 x 1 L/R
55 x 1 L/R
60 x 1 L/R

One of those ramp up sets was probably misloaded lol.

Pause Front Squat, 3 seconds:
95 x 1
115 x 1
135 x 1
155 x 1
165 x 1
185 x 1

02-23-23 10:26 PM - Post#924923    

Jump Rope x 3 minutes

1-Arm DB Swing, Hang:
25 x 20 L/R
35 x 20 L/R

Misloaded that first set of swings but only because I forgot to check this log and see what the starting weight is lol.

Also definitely don't need any special plate arrangement - that was getting annoying and it doesn't actually help, and occasionally bashes my forearms.

Front Squat:
75 x 8
125 x 8
145 x 8

This is easily the most difficult of these sessions. It always sucks.



Edited by Fossil on 02-23-23 11:38 PM. Reason for edit: No reason given.

02-25-23 01:50 AM - Post#924934    

Jump Rope x 3 minutes

1-Arm DB Swing, French Style:
30 x 1 L/R
40 x 1 L/R
50 x 1 L/R
60 x 1 L/R
65 x 1 L/R
70 x 12 or 13 singles L/R

I got into a groove and just swung away.

Front Squat:
135 x 1
155 x 1
165 x 1
185 x 1
195 x 1
205 x 1

02-28-23 07:11 PM - Post#924975    

2-25-23

Jump Rope x 3 minutes

1-Arm DB Swing, Old Style
30 x 1 L/R
40 x 1 L/R
45 x 1 L/R
50 x 1 L/R
55 x 1 L/R
60 x 1 L/R

Pause Front Squat, 3 seconds:
95 x 1
115 x 1
135 x 1
155 x 1
165 x 1
185 x 1


2-27-23

Jump Rope x 3 minutes

1-Arm DB Swing, Hang:
20 x 20 L/R
35 x 20 L/R

Front Squat:
75 x 8
125 x 8
145 x 8


Edited by Fossil on 02-28-23 07:12 PM. Reason for edit: No reason given.

02-28-23 10:06 PM - Post#924984    

Jump Rope x 3 minutes

1-Arm DB Swing, French Style:
30 x 1 L/R
40 x 1 L/R
50 x 1 L/R
60 x 1 L/R
70 x 1 L/R
75 x 6 singles L/R

Last session in this block, so I went for some heavier swings. Felt good.

Front Squat:
135 x 1
165 x 1
185 x 1
195 x 1
205 x 1
215 x 1

If anyone is interested in reading about the same two lifts performed over and over, you can find me under the same username on the Exodus Strength forums.

See you all later and happy lifting.

Edited by Fossil on 02-28-23 10:51 PM. Reason for edit: No reason given.

02-28-23 10:21 PM - Post#924985    

Like your consistency... all the best.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

02-28-23 10:52 PM - Post#924989    

• AussieMerv Said:

Same to you - and major props for getting multiple generations of your family into lifting. Always awesome to see.

02-28-23 11:02 PM - Post#924991    

Thanks mate. Only seems a few years ago Mike started playing in my gym after pre-school :-)

Just started year 12 high school and been selected as Rugby captain.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

02-28-23 11:31 PM - Post#924992    

• AussieMerv Said:

Heck yeah. It's amazing how picking up small habits - in this case the hobby of lifting - can really help shape a kids life for the better.

03-02-23 06:42 PM - Post#925024    

Fossil
Keep going, keep strong.

Aut viam inveniam aut faciam.