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Went for a run with the wife yesterday. Strange way to celebrate our 11 year wedding anniversary but we went for Vietnamese and beers afterwards which was cool.

https://www.strava.com/activities/836720100

Body is pretty much sore all over right now. It's doms like soreness and not injury like so that's ok. May or may not rest today but will definitely push legs out till tomorrow.

 

give it ten more years and you can sit out the dance with your dearest of dears. my parents' 21st anniversary was my freshman year of college and i somehow found this poem in the pre-everything-on-the-internet years and sent it to them in a card from school. remains the only good anniversary gift i've ever given them, lol: https://travelingpoet.net/2016/11/09/the-anniversary-by-ogden-nash/

Didn't train yesterday so again a double up today. Not an actual double up though as the volume was down.

Scap and shoulder prep
Wrist prep & bodyline drills

Circuit x 5
Handstand entries x 5
Tuck FL x 5s (had these a little inverted -15-20 degrees- and was able to get serious lat activation going on)
Planche lean x 5s

Squats-
bar x 10, 60 x 5, 80 x 3, 100 x 1
belted- 110 x 4, 100 x 7, 7

Squats were excellent. Was meant to go to 105 but 80 felt super quick and 100 was pretty easy too. Threw the belt on and will do so for work sets again. After the ball game and running this week the legs were super well recovered so I'm feeling good about this.

Have been thinking on my nutrition and have been hovering around 89-90 the last few weeks. I'm going to eat for performance rather than just under and around maintenance and see where I land after a few weeks. I have a sneaking suspicion I will end up around the same but with some fat loss so here goes.

23/01/17- 5pm
BW- 90.4

Scap & Shoulder prep

Incline Press-
bar x 10, 40 x 5, 50 x 3, 60 x 1
65 x 6, 60 x 8, 55 x 10

Chins-
bw x 5, +5 x 3, +10 x 2
+15 x 3, +10 x 3, +5 x 3

Circuit x 5
Chin ecc
Ring Dip ecc
Cuban Rotation- 10kg x 10

Black band reverse flyes x 20, 20
Red band pull aparts- x 15, 15

Decent session. Incline bench strength felt good. Was optimistic on going up in weight on the chins though, especially with the subsequent sets. Will keep that weight for the next session.

Going to drop the chin up ecc and focus on clean bw reps- target of 25 total initially. Going to go for reps on dips too albeit lower and will end with some ecc if necessary to get the work in.

25 chin ups in a row or 25 chin ups spread across multiple sets?

24/01/17 - 5pm
BW- 89.9

SAS Day

Shoulder & Scap prep
Wrist prep & bodyline drills (expanded bodyline to around 5mins total)

Circuit 1- x 4
CTW handstand x 20s
False grip hang x 10s

Circuit 2- x 4
Tuck FL x 5s
Planche lean x 5-10s

Hanging knee raise- 2x8

Ring push up support- x 30s x 2

25/01/17- 12.30pm
BW- 89.9

quick warm up & stretch

Hang power clean-
bar x 5, 40 x 3, 50 x 3, 60 x 3

Squat-
60 x 5, 80 x 5, 100 x 3,
belted- 120 x 1

Deadlift-
60 x 5, 80 x 5, 100 x 3, 120 x 1, 130 x 1, 140 x 1

Two pretty good days of training. Still kind of have no idea if I'm doing the SAS thing right but my body is liking this combination. I'm visibly bigger around the chest, shoulder and upper back and leaner around the mid section.

Squats felt quick and easy. 120 probably didn't require a belt but I'll still use it for top sets. The 120 was quick though. Deadlifts weren't too bad. 140 was a slow one but I haven't deadlifted much lately so it's no wonder. Need to get back to that comfortable 160-170 range and take it forward from there.

Skipping ball this week but have agreed to fill in for my brother in law's mixed netball team so this should be interesting. Expecting to hear plenty of "obstruction GS" tonight lol

29/01/17

Spent just over an hour exploring various stretches. Body feels tight in areas that it shouldn't but I got some decent relief through this session. It has occurred to me that I am getting caught in that same old trap. Spending plenty of time in the gym but not moving enough or doing the things that are likely to make me athletic. Food for thought and will add/remove some elements in the next few weeks.

Also, have eaten my way through the last few days. Kind of fun but noticing those same old pains when I over-consume sugary foods. Did get a chance to catch up on movies though. Watched Trolls with the kids which is a great movie. Love the music and I see it becoming a favourite of my daughter. Re-watched Fong Sai Yuk for probably the 30th or 40th time. Jet Li movies really never get old for me. Then watched Stephen Chow's Journey to the West. Not too bad but prefer his movies when he is actually in them. Did have some laugh out loud moments though.   

30/01/17- 6.30pm

1 hour of foam rolling earlier in the day.

Warm up-
Ido's squat clinic 2, banded ankle dorsiflexion, banded hip flexor,

Some moderate intensity jumps- some VJ and 1 step jumps. Around 20" which wasn't too bad considering I am not jumping a great deal these days.

Squat-
bar x 10, 60 x 5, 80 x 5, 100 x 3
belted- 115 x 4
(no back off sets due to left knee pain)

Single Leg DL to Press
15 x 6, 6, 6 (each side)

Pull throughs (purple band)
x 10, 10

Weird session. Legs felt great going in but not so great after the top set of squats. Going to assume it's the lack of attention to my body the last week or so plus the shit I've been eating. Will get back on it and potentially pencil in a massage later in the week. This is my 4th week so will deload next week. I think I'm due. May just deload legs and leave upper going as I don't seem to have the same issues there.

Watched Once upon a time in Shanghai last night. Predictable story line but good action and nice cinematography. I used to watch a heap of HK movies and haven't done so much in the last few years. Have realised how much I miss them. They more often than not have silly story lines and missing links but that's part of the appeal.

corrective work/mobility/stretching "gains" seem to disappear the fastest for me. Is it the same with you?

1 hour of rolling, 1 hour of stretches .. is great stuff.. but I find it incredible how fast those gains disappear. As opposed to, for example, 1 hour of squatting - those gains persist for quite a while.

need to figure this crap out one day.. :/

Kind of agree. For me I think the input of stretching/corrective work has not been the same as the input of squatting/etc so I probably can't expect the same retention of gains. Especially in the last few years.

Having said all that I do have retained flexibility gains in my legs from years of doing martial arts but it's the daily stiffness/soreness that gets in the way. I'm moving towards a morning ritual of mobility/limbering/exploring my ROM to gradually get this stuff back.I used to do the Kurz dynamic stretches every day. Takes like 5 mins and I found the results hung around for most of the day. Still don't know why I stop these things that seem to be working for me.