I still have a long road back.. I'm thinking about adding some pickup basketball or simple agility drills once or twice a week just to work on basic movement, coordination, and overall athleticism. After three years things seem to disappear... It's been about 8 weeks since I have used bioforce, I will probably start back next week. It's hard sometimes because of my son early morning wake up times.Originally Posted by Ku2u#1
I like the OL pulling variations you are using, are you using the double knee bend (knees forward) when doing the mid thigh pull? The standard from my time under Stone is that the knee angle should be 125-135 degrees and hip angle should be 145 degrees along with shoulders back behind the bar. I think the most common mistake is when athletes are loading this movement too much to where they can't hit these angles properly. Most college athletes I train just need 80-100kg to get a proper stimulus like plyos. When they use more weight, they lose technique very easily.
It will be interesting to see how much your son affects your HRV lol. Big props to you keeping up with the training.
I had extreme soreness in my hamstrings and lats on Friday. Saturday I took my son to the mountains for a lil adventure. I decided to rest on fri and sat instead of performing circuits etc.
Sunday:
Warmup W
8x100m strides 80% 2m
Podium Trap bar deadlift 3x10
Rdl 3x10
Db Incline (pause) 3x10
1a: Hip thrust 3x10
1b: Db row 3x10
2a: Barbell Shrugs 2x20
2b: 4 way neck 2x20
Second workout performing hip thrust keeping the weight very light and slowly increasing each training session.
He will be 1 yr old in 2 months. The first 3 months my wife was the one getting up with him even in the early stages he only got up 3 times a night and around 4 months he was sleeping from 7pm to 6 or 7 am. We def was blessed in that area because most of our friends had/has issues with their kids sleeping.
Most of my olympic stuff I learned from Gayle Hatch. His thoughts on the double knee bend. From his old site: The mechanical action in the second part of the pull known as the double knee bend or scoop is the result of proper technique and is not a direct conscious act in itself. This action should not be taught. It occurs quite naturally. The athlete has enough problems mastering the correct positions without confusing him with the complexity of the double knee bend. The majority of coaches who endeavor to teach the double knee bend fail. To teach this action will result in premature weight transference to the balls of the feet and loss of upward momentum in the phase between the first and second pull. These key points should be kept in mind while executing the pull: phase 1 - leg extension (In the initial pull from the floor, the barbell moves back toward the lifter. This allows a more stable, balanced position from which to exert force), phase 2 - hip extension, phase 3 - jump shrug. Start with feet hip width apart, hips above knees, back flat, shoulders in advance of the bar, arms straight, elbows out. Correct position as bar crosses the knees is extremely important. Leg extension complete, bar over center of feet, back angle constant, arms straight, elbows out, shoulders over bar. At the beginning of the "explosion phase", the feet are flat, hips extended, arms straight, elbows out. Proper body position at the finish of the pull reflects good technique. Legs and hips extended jump and shrug coordinated. All motion directed up. If the athlete performs other aspects of the movement correctly, then the double knee bend will occur naturally.
The older I get the more I move away from the olympic lifts. To technical and draining for me, I'll rather use those resources on the track performing things that are more exciting and transfer towards sprinting.
Week 3:
Friday:
Warmup W
12x60m buildups 80% 2m rest
Back squats 3x10
Bench press 3x10
Hip thrust 3x10
Dips 3x10
Decided to drop the walking lunges, shrugs, and 4 way neck. Didn't have anything else in the tank. Gonna have to reevaluate my back squat goals for this 8 week block, the weight felt like a max effort session - not good at all. I'm hoping the stress outside the gym was the reason why the weight felt so heavy. Bench press actually felt great.. Hitting the track early tomm morning...
Saturday:
Warmup A
stride-jog-stride-walk 80% 6x100
Mid thigh pull 2x5
Counter move shrug 2x5
Good morning 3x10
Pullups 3x10
Glute ham 3x10
Sunday:
Warmup W
12x100m stride 80% 2m rest
Podium trap bar deadlift 3x10x124kgs
Rdl 3x10
Hip thrust 3x10
1a: Db incline (pause) 3x10
1b: Db row 3x10
Hanging knee up 2x20
2-28-17
Hrv: 72.2
Daily change na
Readiness 9 - Green
HR: 64.5
3-1-17
Hrv: 61.9
Daily change -10.3
Readiness 7 - Amber
HR: 69
3-2-17
Hrv: 75.6
Daily change +13.7
Readiness 9 - Green
HR: 64.6
Unloading this week then starting my final block of 10's.
3-3-17
Hrv: 66.1
Daily change -9.5
Readiness 9 - Green
HR: 65.8
3-4-17
Hrv: 76.4
Daily change +10.4
Readiness 10 - Green
HR: 63.9
Completed final unload workout last night. Weekly hrv load is low-green so im ready for next weeks training load... Hopefully my RHR can get into the low 50's once i get into my track training.
Had to take last week and this week off to focus on March madness... Back at it next week..... 80s baby...
March madness is over and I'm ready to start back training. One of the many reasons why I allowed myself 6-9 months to get back into general shape before starting my TF training late spring/early summer because I knew their would be pit stops along the way. Gonna spend the next 4 weeks performing a mini aerobic block follow by a 4 week strength template.. After the strength template I'll take 2-3 days to perform some testing follow by rest.... I weighed myself before the training session and I'm down 7lbs in the past 4 weeks 186 to 179.
Week 1:
Tuesday:
Cardio choice 10m+Dym E
Squat 3x10
Rev lunge 3x8
Rdl 3x15
1a: Hip thrust 3x10
1b: Pull thru 3x15
Cardiac output 30mins (140-155 bpm)
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