Training Log 11/12/2009
Posted 11-12-2009 at 01:51 AM by johnbeamon
Swing day, oh boy!
Did single front squats yesterday instead of 16+12 doubles. Reps and depth bothered my knees. Do doubles today.
R-phase neural warmup: wrists, elbows, T-spine, knees, hips
10ea wall squats and pumps
All @16kg
5min TGU alt
3 sets
- 10 2hSW + 15 1hSW ea (got 20 ONCE)
- 3 FSQ + 12kg
- mountain climbers, pumps and 4-touches for recovery
cool down and stretch
Tried to do 20 1hSW. Made it once. I was totally winded today.
I got the Shoulder Shock idea from a second-hand quote of Beyond Bodybuilding, not the book or Jay Armstrong's article on DD that includes a program of swing volume. Mine is not a bad adaptation, especially with the 3-4 recovery days per exercise. Still, I need to up my swing volume, and the 4-day rests at the 60-press marks don't fit my schedule. I'll hit 60 MPs on a M/Tu in two weeks, maybe jump to wk3 on Armstrong's schedule.
Did single front squats yesterday instead of 16+12 doubles. Reps and depth bothered my knees. Do doubles today.
R-phase neural warmup: wrists, elbows, T-spine, knees, hips
10ea wall squats and pumps
All @16kg
5min TGU alt
3 sets
- 10 2hSW + 15 1hSW ea (got 20 ONCE)
- 3 FSQ + 12kg
- mountain climbers, pumps and 4-touches for recovery
cool down and stretch
Tried to do 20 1hSW. Made it once. I was totally winded today.
I got the Shoulder Shock idea from a second-hand quote of Beyond Bodybuilding, not the book or Jay Armstrong's article on DD that includes a program of swing volume. Mine is not a bad adaptation, especially with the 3-4 recovery days per exercise. Still, I need to up my swing volume, and the 4-day rests at the 60-press marks don't fit my schedule. I'll hit 60 MPs on a M/Tu in two weeks, maybe jump to wk3 on Armstrong's schedule.
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