Workout Log: Alex Hüsgen
Start Date: 2019-10-11
End Date: 2019-10-23
Friday October 11, 2019
Title: Gym Session
Status: missed
A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
Felt good.
A2) Power Clean: of blocks (1-2 inches above or below knee) 2-3 rep cluster x3-5, rest as needed (112.5-115kg)
That low blocks are such ja shitty position. I feel like I have lost a bit of trap engagement in the snatch and clean. If you got any ideas for that, let my know
B) Dumbbell Split Squat: w/ back foot pressing up against a wall; 10-12 x2-3/side, rest 90 sec b/w sides
45kg for 10 Reps, was a struggle for sure.
C) Close Grip Bench Press: @21x1; build to a tough 5 w/ a spotter (goal is >110kg. Leave a little in the tank)
120kg for only 4 Reps.
D) Dual Dumbbell Prone Row: w/ slight thoracic extension at top; 8-12 x2-3, rest as needed (moderate challenge)
30/Hand x 9, 8, 8
E) Conditioning : 2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following.....
:30 Trap Bar DL @~40% DL 1RM
:30 Neutral Grip Pushup on DB w/ 10# vest on
:30 Dual KB FS @32kg/arm (or loaded wall sit w/ dual KB in front rack)
:30 Strict Pullup w/ light band (note tension used)
:30 BJ Step Down (24")
Rest 4-6 Minutes
x2-4 set
Hard to count here.
DL around 18 Reps
Push-ups around 15
Wall Sit with two 24kg KBs was enough. Can do Squats again
PU around 10 (although banded)
BJ around 11
Set reps are switched order would make that a little more fun.
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Saturday October 12, 2019
Status: missed
A) Open Workout 20.1:
14:10
I am super unfit right now. All that emotional stress took a lot. I hope that my old me comes back when thyroid medication is set right and I can maybe lose some weight.
B1) Single Arm Active Hang: w/ ribs and pelvis tucked and compressed; 10-30 sec /arm, rest as needed (will progress this and add twisting/ rocking down the line)
Done.
B2) Shoulder Rok Swing: 5-10 per direction w/ light load, rest as needed (Use a training bar, end weighted PVC, bat, etc to replicate this. https://www.youtube.com/watch?v=C2va7JKjH-A) x2-3 sets
No Rock, die Halos
B3) PVC Shoulder Flexion Stretches: https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&
Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed
Done
C1) Cossack Squat: *Prior to D1/2 gently massage your jaw/ SCM muscles for 2-3 minutes, then before E gently roll our your feet with a lax ball for 2-3 minutes
Assisted Cossack Squats; 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3
These help my hip a ton. Did them slightly weighted
C2) Side Lying Adductor Pulses: Side Lying Adductor Pulses; 8-10 x2-3/side, rest as needed (adjust position so accorindgly, as Max shows, so it's challenging, but doable for you -
Getting better.
C3) Hip Rotational Flow : 2-3 through
+
Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
Did Hip Windmills.
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Sunday October 13, 2019
REST DAY
Status: completed
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Monday October 14, 2019
Title: B Week
Status: missed
Warmup:
1. 5-10 Min Monostructural
2. 5-10 Min General, for example:
Banded Ankle Distraction x :60/Seite
Inchworm x5
Sumo Inchworm x5
Table Hold x30s
Leg Swings Front x10/Bein
Side Lying Leg Abduction x10/Bein
(Contralateral) Cossack Squat 2x5/Side
Bear Crawl x10m
Worlds Best Lunge x10 Steps
Push Up Shoulder Tap x10
Scapular Pull Up x10
Quadruped Thoracic Rotation x10/Side
Book Stretch x5/Side
Scorpion Stretch x5/Side
and/or bracing!
3. Movement Specific Work
A) Dynamic Shoulder Movement : 1-2 Sets, Reps nach Gefühl Mini Band Lift offs (geht auch ohne Band), Banded external Rotation, ggf. ground supported, Floor oder Wall-Slides, Facedown Behind the Neck PVC Press, ggf. weighted, Single Arm Downward Dog + Reach, External Rotation End-Range Hold https://www.instagram.com/p/BaKI9ihHtMc/?taken-by=strengthcoachtherapy
Done
B) Power Snatch: 1-3 reps OTM starting at 135# and adding 5-10lb per set - start w/ triples and stick with that until you have to drop down to doubles, then continue doubles until you have to drop to singles, then continue w/ that until you hit a moderatley challenging single - note highest load for 3/2/1.
Beat 85/95/100
90 - 100 - 105 yeah!
C) FS Prep: A. Banded Front Rack Opener; 5-6/side x2, rest as needed
B. High Elbow FS w/ empty bar; 3-5 x2-3, rest as needed
C1. ~20 sec front rack hold w/ mod-load, rest as needed x1-2
C2. 20-40 sec RKC plank, rest as needed x1-2
C3. 10-15 Frog pumps, rest as needed x1-2
C4. 10-15 stability ball leg curl @2020, rest as needed x1-2
Front Rack is most important here.
D) Front Squat: w/ heels on low riser; 6-8 x2-4, rest as needed (mod-smooth)
Could skip the risers! Don't know what it is, maybe the belt squats I tested or the SL Work or the banded ankle distractions, but these feel better than in a long time!
8x100
6x110
8x110
8x110
E1) Low Box Seated Overhead Press: @21x1; 6-8 x2-4, rest as needed (moderate challenge - https://www.instagram.com/p/Bx-gol9g8_K/)
42,5kg
8
E2) Weighted Strict Pronated Pull-Up: @21x0; 6-8 x2-4, rest as neeed (tough)
20kg
6
F) Assault Bike: :45 AB @~80% effort
:45 AB @50% effort
x repeat upto 15 sets
*Note approximate wattage used on the work/ rest sets. goal is to use the same thing for all work sets and all rest sets w/i a 10-15 watt range of deviation
+
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
Around 500 watts working pace, Screen doesnt show wattage on rest intervals when bike is programmed
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Tuesday October 15, 2019
Status: missed
Warmup:
1. 5-10 Min Monostructural
2. 5-10 Min General, for example:
Banded Ankle Distraction x :60/Seite
Inchworm x5
Sumo Inchworm x5
Table Hold x30s
Leg Swings Front x10/Bein
Side Lying Leg Abduction x10/Bein
(Contralateral) Cossack Squat 2x5/Side
Bear Crawl x10m
Worlds Best Lunge x10 Steps
Push Up Shoulder Tap x10
Scapular Pull Up x10
Quadruped Thoracic Rotation x10/Side
Book Stretch x5/Side
Scorpion Stretch x5/Side
and/or bracing!
3. Movement Specific Work
A) Conditioning: AM
2-3 Sets:
20 cal AB @375-435 watts
Rest 1 minute
8-12 Thruster AFAP (115#)
Rest 1 minute
20 TTB for Time
Rest 3 Minutes
+
2-3 Sets:
5-15 TnG PS @75#/95#/115# per set
Rest 1 minute
15-25 UB WB w/ max concentric velocity
Rest 1 minute
120 DU's for Time
Rest 3 Minutes
Around 1:10 each round on the bike.
10 Reps 20s
20 TTB 35s
12 Thrusters 18s
TTB 34s
11 thruster 19s
TTB 35s
________________________
15 Snatches each round
20 WBs each round - pushing hard with my legs was right here?
DU unbroken in around 60s
harder than it looked.
B) Post Workout: Short aerobic cooldown, then.....
A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement
B. Diaphragm Smash + Breathing Work
C. 1-2x through the sequence: 5-10 deep diaphragmatic breaths
-Long seated
-Bottom of a squat
-Kneeling or Seiza Sit
-Side Seated
-Half Lotus
-Seated cross legged on the ground
- hanging from Pull-Up Bar
D. Foot/ Ankle Routine
--> Notes for me:
1) Banded Ankle Distraction
2) Barfoot jump Rope
3) Eccentric Ankle Dorsiflexion 3x10/Leg
4) 3x 8-10 Eccentric Pistols on Box (trying to increase height and improve foot position/knee tracking here)
This takes quite a while! Still, enjoyed it.
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Wednesday October 16, 2019
Status: missed
Warmup:
1. 5-10 Min Monostructural
2. 5-10 Min General, for example:
Banded Ankle Distraction x :60/Seite
Inchworm x5
Sumo Inchworm x5
Table Hold x30s
Leg Swings Front x10/Bein
Side Lying Leg Abduction x10/Bein
(Contralateral) Cossack Squat 2x5/Side
Bear Crawl x10m
Worlds Best Lunge x10 Steps
Push Up Shoulder Tap x10
Scapular Pull Up x10
Quadruped Thoracic Rotation x10/Side
Book Stretch x5/Side
Scorpion Stretch x5/Side
and/or bracing!
A) Clean: 1.1.1.1.1 x3-4, rest 10-20s/2m (110-112.5kg while keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
4x 112,5kg
--> feeling better
B1) Deadlift: 6-8 moderate-smooth tng reps, rest 60-90s
8 reps with 150kg
B2) Box Jump Over: 10-14 reps w/ smooth cadence and rhytmic breathing, rest 60-90s x3-4 sets
Smooth but as fast as possible
B3) Strict Handstand Push-up: Max UB w/2" deficit, rest to recovery x3-4 sets
10, 11, 10
- not bad!
C) Self Directed Assistance: 2-3 exercises w/ one for lower mobility, one for posterior chain, one for lower leg (calf/ tib/ feet) strength – nothing too strenous – just driving blood and getting a little pump (2-3 sets of ea/)
Front Rack RFESS 2x8-10/Leg 80kg - this helps a lot!
+ some Sorenson Hold
D) Assault Bike: 5:00 AB
Foam Roll - 1 to 2 min (major muscle-groups -- intention is to increase blood flow / delviery to working tissues)
x2-6 sets @100-120 BPM
*You shouldn't feel any local fatigue or burning here - we want tissues to be working aerobically and to calm your CNS to allow you to recover faster
Done.
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Thursday October 17, 2019
REST DAY
Status: pending
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Friday October 18, 2019
REST DAY
Status: pending
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I think taking a low volume approach + some things that are actually fun will help me until I got my thyroid right. Thanks, Evan!
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