Weight is up slightly from last week. Might be the Thanksgiving accumulation or the lower carbs during the week and higher fat consumption. My body has been responding different the past few weeks to food intake. For example, normally when I pound carbs, it explodes with growth of fat and muscle . This go though I am dropping BF with the increased carb intake and when I pulled them this week the BW jumped. Lot of variables going on I know besides just this, but the changes are not normal for my body as in the past. Just a weird phenomenom, maybe, we'll see.
Progress with the overhaul of this jalopy seems to be headed in the right direction. Right now, just fixing the welds on the chasiss and getting the frame in better shape. Stability and smoother reps all around while training. Working on breathing better in all modes of training as well. Small linear progressions in the weights used this week as well.
11/29 Kb work
-Activations
-McGill Plank work and birddogs
-Snatch day 16kgx 20 per arm, 20 kgx30 per arm, 20 kgx60 per arm
-Worked on some very rusty turkish get ups.
11/30 Lower
-15 mins stepmill
-Activations
-Mcgill plank work and bird dogs
-Reverse hypers 3x12
-Front squats with harness working up 3x5 reps with long pause at bottom and working breathing
-RDLish sumo touch and gos. Slow tempo down. Thought these would help me re adjust to the sumo at the start. Since the many moons ago ripping of both adductors, the sumo has been slow and painful to get going so the plan is to use the activations and then use this to open up that channel again. Work sets 4x3 reps. They were not pleasant.
Reverse hypers 1x30
12/1 KB work
-Activations 20 mins
-Mcgill plank work , bird dogs etc
-Swings x30 per arm 20kg, 30 per armx 24kb, 70 per arm wtih 24kg
12/2 Upper
-Activations 20 mins
-Mcgill Plank work, Bird dogs three rounds of each
-Tsunami bar off the pins. Set it up on a low rack pin and built some pads to make it a semi floor press. Slow smooth press off rack with slow eccentric lowering. Small relaxation on the pins. Once I figured out what I wanted to do rep and tempo wise, I used 4 grips starting really wide and working in for 5 reps each grip. Doesn't sound like much but the time under tension was not easy.
- Then did push ups off the same bar in rack off pins. 3 sec lower tempo with 3 sec hold x 8 reps. Last rep of each set forced contraction for 30 seconds for 5 rounds.
-Rigged up upper body sled strap with reverse hyper machine and did some one arm overhead tricep ext. Smooth press and hold at lock out for a couple seconds.
-Used same set up for some concentration curls for 3 rounds
Spud