Adarq.org

24/10/15

Week 2- Day 6- High Frequency Program

30 min mobility

25/10/15

Week 2- Day 7- High Frequency Program

Back Bridges- accumulated 2 mins

20 min mobility

10 min hip flexor/quad stretches

Saw the osteo. Gave me a good working over and pretty much everything was tight. She loosened me up starting from the feet and did some major work through the lower to mid back. She thinks I've got a left rotator cuff strain. She's advised I lay off the overhead work and cleans for the next couple of days. I'll be doing that. Will still be able to squat and DL. Handstand work can take the place of any overhead pressing. Will pencil in a massage too in the next couple of weeks. Have heaps of benefit limits to use on my private health before the end of the year so might as well get the most out of it.

21/10/15- Week 2- Day 3- High Frequency Program (12pm)

Mobility - 10m
Walking pike
Open body hang
Squat & rotate
Blade stretch / rear support
Lateral split hold

A. Jerk - 5x2 75% bar x 5, 40 x 2, 60 x 2, 2, 2, 2, 2 EMOM
B. Front Squat - 2 reps every minute at 70%+5kg for 7 sets total + 1 box jump / set (goal is to land with your legs almost straight on the box, 16-30 inch) FS 60 x 5, 80 x 2, 2, 2, 2, 2, 2, 2- forgot to do box jumps
C.1. Deadlift - 1 rep every 20 sec at 70%+5kg for 7 sets total 70 x 5, 112.5 x 1, 1, 1, 1, 1, 1, 1 miscal on plates again 
C.2. Box Jump- 60cm x 1, 1, 1, 1, 1, 1, 1- did them here which was more like cardio but worked ok
D. Standing press - 2 reps every minute at 70% for 4 sets total bar x 5, 42.5 x 2, 2, 2, 2

Strict Chin-ups - 5 minutes, start a set every 30 seconds, the set with the lowest number of reps is your score.
4, 3, 3, 2, 2, 2, 2, 2, 2, 1

10 minutes stretching Done

Resilience - 10 min time cap
Standing bentover reverse flies “chest parallel to the floor” - 3x10 5kg DBs x 10, 10, 10
Band pull-aparts - 3*20 orange band x 10, 10, 10
Thick Bar Curls 3*5 30kg x fat gripz x 5, 5, 5

All in all feeling pretty good so far. DLs flew up today. Maybe it was that 2.5kg discount I gave myself lol. Was interesting that I didn't get gassed during ball last night except for late in the 2nd half. Had 1 min rest on bench as was good to go again.

20/10/15- Week 2- Day 2- High Frequency Program (5am)

Mobility
10-15 min
Slow push-up / pull-up / row / dip -> 30 sec on each movement for 5-6 reps total, slow up and down.
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Power Clean- RS5 bar x 5, 40 x 2, 60 x 1, 1, 1, 1, 1 EMOM

B. Front Squat - 2 reps every minute at 70%+5kg for 5 sets total 60 x 5, 80 x 2, 2, 2, 2, 2
C. Deadlift - 1 rep every 20 sec at 70%+5kg for 5 sets total 70 x 5, 115 x 1, 1, 1, 1, 1
D. Standing press - 2 reps every minute at 70%+2.5kg for 3 sets total 42.5 x 2, 2, 2, 2, 2

Gymnastics work - 3-5 Rounds
E1. 2 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries. wall kick up x 2, 2, 2
E2. 1 Arm-Chin-up x1 OR Progression - Pulley 1 ACU x2-5 5-10kg chin up +6kg x 3, 3, 3
E3. 1 Arm Push-up x1-3 4/1/1 (4 down, 1 sec pause, 1 sec up) OR 1 arm push-up regression elevated 1arm PU x 2, 2, 2

Jefferson Curls - start light if you’re not used to these 2x5, use the least amount of weight that you can gain mobility with. 6kg x 5, 5
5 min Pancake Stretch work - Legs apart lateral bends, reach forward abs on for 30 sec, relax leaning forward or elbows on the floor 30 sec, repeat 3 reps. Done
Accumulate 2 min horse stance, increase depth every 30 sec - preferably unbroken. 60s only

20-60 minute PM endurance session - Swim / Run / Bike will play basketball in PM

Week 2- Day 1- High Frequency Program (5am)

Skip, singles for speed, maximum repetitions without an error- no skipping ropes available- did 2 min on rower
Mobility Circuit
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

Weightlifting (10-15 min)
A. Snatch RS5 bar snatch combo, 30 x 3, 40 x 1, 1, 1, 1, 1

B. Front Squat - 2 reps every minute at 70%+5kg for 3 sets total 60 x 5, 80 x 2, 2, 2
C. Deadlift - 1 rep every 20 sec at 70%+5kg for 3 sets total 80 x 5, 125 x 1, 1, 1- meant to be 115 but I calculated wrong. I'm blaming it being 5.45am when I was deadlifting for the error
D. Standing press - 2 reps every minute at 70%+2.5kg for 2 sets total 42.5 x 2, 2, 2


Gymnastics work - (20 minutes, start a new set each minute)
E1. 5-10 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries. x5
E2. 5-10 sec Tuck planche - easy progression (work at a RPE of 7 or less) x4- left shoulder bugging
E3. 15 sec Front lever progression - easy progression (work at a RPE of 7 or less) 8-10s x 5

F1. Max reps chin-ups and dips in 1 min. pull ups x 8 in 1 min- did not attempt dips due to L shoulder

H. Front Splits progression - Rear knee taps 3x10 each side, front leg bent for beginners, straight for advanced. 3x10

Felt like I'd missed a whole week of training being out of the gym for 3 days. Glad to be back. Gradually getting the hang of some of this stuff and although the gymnastics stuff will take me ages I'm actually looking forward to the process.

Cannot believe I miscalculated the DLs. 125 felt like 150 but I was too lazy to change it back afterwards so did the 3 sets at 125. Will drop back to 115 tomorrow.

Week 1- Day 4- High Frequency Program (5am)

10 mobility warm up

A. Snatch technique - OH Squat RS15 4/2 - 6/10 Effort bar x 3 EMOM for 5 sets (4s eccentric/2s pause)
B. Power clean - RS5 - 6/10 Effort 40 x 3, 60 x 1 EMOM for 5 sets
#
C. Front Squat - 2 reps every minute at 70% for 9 sets total 60 x 3, 75 x 2, 2, 2, 2, 2, 2, 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 9 sets total 60 x 5, 110 x 1, 1, 1, 1, 1, 1, 1, 1, 1
E. Standing press - 2 reps every minute at 70% for 9 sets total bar x 5, 40 x 2, 2, 2, 2, 2, 2, 2, 2, 2

Handstands + mobility 25-54 min
BLOCK 1
Wrist Preparation - 2 min
Handstands
2 min kick-up practice, 2-3 attempts / 30 sec 2 attempts every 30s for 2 mins
5 min to find a new PB maximal duration hold max hold 20s
2 min wall holds - nose to wall max time on the wall, feet together, only toes on the wall.
Muscle-ups > Weighted false grip pull-ups RS10 > False grip isometric holds mid position - 1 set max reps
False grip iso holds- 5s x 3- These hurt my left wrist like hell
Shoulder stands - 2 practice sets for a max effort set

Will do in PM
BLOCK 2 - 4-16 min, 1 min / movement x4 rounds
Jefferson Curl
German Hang
Back Bridge
Horse Stance

BLOCK 3 - 4-16 min
Mana Shoulder Prep / Dislocates
Hip Flexor Stretch - Diagonal Stretch https://www.youtube.com/watch?v=6R1uZ5O74t0
Squat - elbows to floor, lateral shift, reach up and rotate
Lateral Hip - lateral rollouts

Didn't get to the PM stuff. Kids were crazy last night. Full moon or something idk. Still did 15-20 mins of SMR/stretching before bed.

Quote from: Coges on October 11, 2015, 09:02:41 pm

Week 1- Day 1- High Frequency Program

Mob Circuit-
Lying pike
Hang from bar
Lunge + t-spine rotation
Table stretch
Supported cossack stretch

A. Snatch technique work 10 min (High hang full to max)- bar only up to 30kg max
B. Clean and jerk technique work 5 min- ended up doing PC and jerk up to a single at 60.

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 75kg x 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 110kg x 2, 2, 2 (misread- too many reps)
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40kg x 2, 2, 2

Assistance work - 20 minutes 3 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 10kg - 10, 8, 6
F2. Lying tricep extensions x10 - 4/0/1 - 10kg - 10, 8, 8
F3. Push-ups x10-20- hurt left shoulder too much
F4. Close hand chin-ups X full + X top half only- 4, 3, 3
F5. Calf raises - x50 reps- completely forgot

First day of new program. Was at the gym at 5.05am. Early which felt weird but it's done and out of the way which is great.

nice! should be interesting. Seems like these workouts will be packed with a ton of stuff and unconventional set/rep/rest schemes.

Yes it definitely seems that way. I have the first 30 days which is quite similar but can see what they're currently doing and it seems to be ever changing. Think I'm going to enjoy it.

Going to be interesting with the Justa method though. It builds to 15 sets of FS, DL and OHP on the last day of the week.

Week 1- Day 1- High Frequency Program

Mob Circuit-
Lying pike
Hang from bar
Lunge + t-spine rotation
Table stretch
Supported cossack stretch

A. Snatch technique work 10 min (High hang full to max)- bar only up to 30kg max
B. Clean and jerk technique work 5 min- ended up doing PC and jerk up to a single at 60.

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 75kg x 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 110kg x 2, 2, 2 (misread- too many reps)
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40kg x 2, 2, 2

Assistance work - 20 minutes 3 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 10kg - 10, 8, 6
F2. Lying tricep extensions x10 - 4/0/1 - 10kg - 10, 8, 8
F3. Push-ups x10-20- hurt left shoulder too much
F4. Close hand chin-ups X full + X top half only- 4, 3, 3
F5. Calf raises - x50 reps- completely forgot

First day of new program. Was at the gym at 5.05am. Early which felt weird but it's done and out of the way which is great.