mikhael Posted June 15, 2022 Author Share Posted June 15, 2022 6/15/22 # Time: Zero-Dark-Thirty, 0326 # Duration: 45 mikes AB/CORE Vacuum Stomach, 15s/3 Zatsiorsky's AB, 7/2 5s AB Reverse Crunch, 5s/10 HS Sit-up, 5/2 # in between Wrestler's Bridge Bodyweight Tactical Get Up, 10x Hard Style Plank, 7s/3 One-Arm Forearm Plank, 7s/6 Side Plank, 15s/4 ISOMETRICS Superset 1, 3x Pressing Chest Fly, 15s Scapula Pull, 15s Scapula Push-up, 10x Hollow Body, 15s Superset 2, 3x Lateral Shoulder Raise, 15s External Shoulder Rotation, 15s Lying Elbow-Press Down, 15s Additional Horse Stance, 10s/5 @RB Red Front Bridge, GRIP Sledge Hammer 7lbs Pick up, progression every set Front Holds, 10s/2 Reverse Holds, 10s/2 Front Levers, 10/2 Reverse Levers, 10/2 Fingers Walk, 2 sets per hand AFTER ACTION REPORT After session WHB, 4 rounds of 30 breaths. Holds 1:30, 1:50, 2:00, 2:30. WHB followed by Tummo, then Breath Of Fire (learning). --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 15, 2022 Author Share Posted June 15, 2022 6/15/22 - Update 1 # Time: 0730 # Duration: 60 mikes # Unit: pounds WEIGHTS Warm-up Pull-ups 6 reps # GTG set 1 of 6 Superset 1, 5x Barbell Curls, 5x66, 5x71, 5x77, 5x88, 5x77 Skullcrasher, 5x55, 5x60, 5x66, 5x71, 5x66 Superset 2, 3x Landmine Press, 10x33, 10x44, 8x55 HLR, 5,5,5 Loaded Carries Farmer Carry, 6x50steps @2x72 One-Arm Suitcase Carry, 3x140steps @53 Superset 3, 2x Windshield Wipers, 16 reps One Leg Bend Dragon Flag, 10 reps Wrapped up with Pull-ups, 6 reps # GTG set 2 of 6 --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 16, 2022 Author Share Posted June 16, 2022 6/15/22 - EOD REPORT # afternoon WALKING Took my kids for biking, and we covered 6 clicks --------------------------------------------------- # throughout the day GREASING THE GROOVE • Gripper Set, 1/7 @200lbs • Pistols, 9/6 per leg • Pull-up, 6/6 --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 16, 2022 Author Share Posted June 16, 2022 6/16/22 # Time: Zero-Dark-Thirty, 0351 # Duration: 45 minutes # Units: pounds S&S Warm-up # 13 minutes • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 7/1 • Halo, 20 @35 • Prying Goblet Squat with Curls, 2x (1+3) @70 • Goblet Squat, 5/2 @106 Main # 27 minutes • 1A Swing, 10/8 @88, 10/2 @106 • TGU, 1/6 @35, .1/4 @53 Wrapped up with Stretching # 5 minutes • Bretzel 2.0 • 90/90 • QL Straddle AFTER ACTION REPORT Weaker Grip today, had to divide right arm Swing in to 5+5 with the Beast. Left was better, but not as good as it should be. Need to work harder on this. But I did 4 sets of TGU with 53, which is good. Slowly progressing to 1/10@53. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 17, 2022 Author Share Posted June 17, 2022 6/16/22 - Update # Time: 0700 LT # Duration: 30 mikes CALISTHENICS Bike to the Street Workout Park • Dst 1.92 km At the spot • Pistols, 18x, alternating legs every rep • Rings Pull-up Ladder, 1,2,3,4,5 • Pistols, 18x, alternating legs every rep • Rings Pull-up Ladder, 1,2,3,4,5 • Pistols, 18x, alternating legs every rep • HLR, 7/2 • Windshield Wipers, 12/2 • Chin-up, 3x • Pistols, 18x, alternating legs every rep • Chin-up, 5x • Pistols, 18x, alternating legs every rep • Chin-up, 4x Bike from the Street Workout Park • Dst 1.92 km --------------------------------------------------- EOD REPORT All reps of Pull-ups, and Pistol were covered today. 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 17, 2022 Author Share Posted June 17, 2022 6/17/22 # Time: 0407 LT # Duration: 31 minutes # Unit: lbs SIMPLE & SINISTER Warm-up • Halo, 20 @35 • Pistols, 18x, alternating legs every rep Main • 2A Swing, 10 reps @88 OTM for 10 sets Wrapped up with • Pistols, 18x, alternating legs every rep GRIP Sledge Hammer 7lbs • Pick up, 3/1 • Front Hold, 10s • Reverse Hold, 10s • Front Lever, 15x • Reverse Lever, 15x • Fingers Walk, 2x AFTER ACTION REPORT The same but different. --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 17, 2022 Author Share Posted June 17, 2022 6/17/22 - Update # Time: 0600 LT # Duration: 30 minutes # Unit: lbs ABS/CORE • Zatsiorsky's AB, 15x 5s • AB Reverse Crunch, 10x 10s:10s • HS Sit-up, 5/3 • Wrestler's Bridge, 30s/3 # Wrestler's Bridge set were performed after a set of HS Sit-up • HS Plank, 5x 7s:10s • OAF Plank, 10s 7s:10s • Standing Twist, 30@35 • OA Plank Side-To-Side 10/2 @35 • Standing Twist, 30@35 --------------------------------------------------- # Time: 0755 LT # Duration: 31 minutes # Unit: lbs CALISTHENICS • Rings Pull-up Ladder, 1,2,3,4,5 • Pistols, 18x alt. legs every rep • Push-ups, 10x • Rings Pull-up Ladder, 1,2,3,4,5 • Pistols, 18x alt. legs every rep • Push-ups, 10x • Chin-up, 6x • Pistols, 18x alt. legs every rep • (ISO) Lateral Raise, 15s • Chin-up, 6x • Pistols, 18x alt. legs every rep • (ISO) Lateral Raise, 15s • One-Arm Assisted Pull-up, 1x each arm • (ISO) Pressing Chest Fly, 15s • Pistols, 18x alt. legs every rep • One-Arm Assisted Pull-up, 1x each arm • (ISO) Pressing Chest Fly, 15s • Pistols, 18x alt. legs every rep • One-Arm Assisted Pull-up, 1x each arm • (ISO) Pressing Chest Fly, 15s AFTER ACTION REPORT First time tried One-Arm Assisted Pull-up, and it wasn't as tough as I thought, neither easy. --------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 20, 2022 Author Share Posted June 20, 2022 6/18/22 # Time: 0427 # Duration: 21 minutes ABS/CORE • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 15x 5s • AB Reverse Crunch, 10x 10s:10s • HS Plank, 5x 7s:10s • OAF Plank, 5x (7sL, 7sR) :20s ISO • Pressing Chest Fly, 15s/3 • Scapula Pull, 15s/3 AFTER ACTION REPORT Hotel room. 10th anniversary of our wedding. Rest, and active recovery day (swimming pool, jacuzzi, etc) --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 20, 2022 Author Share Posted June 20, 2022 6/19/22 # Time: 0436 LT # Duration: 30 minutes # Location: Hotel Room ABS ROUTINE • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 15x 5s • AB Reverse Crunch, 10x 10s:10s • HS Sit-up, 5/3 • Bodyweight Tactical Get Up, 10x • HS Plank, 5x 7s:10s • OAF Plank, 10x 7s:10s --------------------------------------------------- # Time: afternoon # Location: Home RM TESTS • Pistols, Left 33 (+94%), Right 32 (+100%) AFTER ACTION REPORT Decided to test Pistols RM earlier, and the results were outstanding. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 20, 2022 Author Share Posted June 20, 2022 6/20/22 # Time: 0330 LT # Duration: 50 minutes # Location: home # Unit: lbs S&S Warm-up • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 6/2 5s • HS Plank, 5x 5s:5s • OAF Plank, 10x 5s:5s • Halo, 20@35 • Prying Goblet Squat with Curls, 2x (1+5) @70 • Goblet Squat, 5/2@106 Main • 1A Swing, 10/10 @88 • TGU, 1/6 @53, 1/4 @35 Cool down • Bretzel 2.0, 90/90, QL Straddle, Forearm Rocking --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 20, 2022 Author Share Posted June 20, 2022 6/20/22 - Update # Time: 0850 LT # Duration: 68 minutes # Location: Gym # Unit: pounds GRIP Warm-up Pinch Grip Biceps Curl, 10/1 @11 Main One-Arm Plate Pinch Hold, 10s/3 @33 One-Arm Plate Pinch Hold, 10s/3 @44 Two-Arm Double Plate Pinch Hold, 5s/3 @2x44 One-Arm Triple Plate Pinch Hold, 10s/3 @3x11 One-Arm Plate Pinch Biceps Curl, 5/3 @11 One-Arm Plate Pinch Switch, 10/2 @33 Farmer Pinch Carry, 60steps/2 @2x33 LOADED CARRIES Fat Grip Farmer's Carry, 20steps/2@2x68 Fat Grip Farmer's Carry, 30steps/3@2x68 Fat Grip Farmer's Carry, 70steps/2@2x53 One-Arm Fat Grip Suitcase Carry, 200steps@53 # switch hands every 50 steps One-Arm Fat Grip Suitcase Hold, 3s/2 @198 One-Arm Fat Grip Suitcase Hold, 5s/5 @154 ABS Fat Grip HLR, 5/3 Windshield Wipers, 10/3 Dragon Flag Negatives, 5x One Leg Bend Dragon Flag, 10x Horizontal Wood Chop, 15/3 @3blocks --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 21, 2022 Author Share Posted June 21, 2022 6/21/22 # Time: Zero-Dark-Thirty # Duration: 52 minutes # Location: home # Unit: pounds CALISTHENICS Simple Strength for Difficult Times Part I Week 1 Session A Warm-up Vaccum Stomach, 15s/3 Zatsiorsky's AB, 15x HS Plank, 5x 5s:5s OAF Plank, 10x 5s:5s Scapula Contraction, Pull-up Ladders, 1,2,3 Main Pistol Weighted, 2x (2,6,2) @35 One-Arm Push-up, 2x (2,2,2) Pull-up Weighted, 2x (2,4,2) @22 Cool down Stretching (RIS) AFTER ACTION REPORT Good session. No issues, weight ok. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 21, 2022 Author Share Posted June 21, 2022 6/21/22 - Update # Time: 0707 LT # Duration: 47 minutes # Location: gym # Unit: pounds ISOMETRICS Superset 1, 3x Pressing Chest Fly, 15s Inverted Scapula Pull-up, 10x Scapula Contraction, 15s L-Sit, 10s Superset 2, 3x Lateral Shoulder Raise, 15s External Shoulder Rotation, 15s HS Sit-up, 5x Superset 3, 3x Svend Press, 10@11 Tactical Get Up, 4@35 ABS Kettlebell Pull-Through, 10/3 @35 GRIP Grippers 200: 5x, 4x, 2x 150: 5x 3s close hold 100: 50x, 40x, 30x, 20x, 10x AFTER ACTION REPORT Success! 200lbs closed for 5 reps each hand. One small step to 250lbs. 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 22, 2022 Author Share Posted June 22, 2022 6/21/22 - Update # Time: 1742 LT # Duration: 44 minutes # Location: local area RUNNING Distance 5.7km Avg pace 7:45 /km Max pace 3:14 Avg HR 148 Peak HR 186 Session included 30 minutes easy run 6x 15s sprint 45s easy run/walk --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 22, 2022 Author Share Posted June 22, 2022 6/22/22 # Time: Zero-Dark-Thirty # Duration: 46 minutes # Location: home # Unit: lbs S&S Warm-up Vaccum Stomach, 15s/3 Zatsiorsky's AB, 15/5s HS Plank, 5x 7s:7s OAF Plank, 10x 7s:7s Halo, 20@35 Prying Goblet Squat with Curls, 2x (1+5) @70 Goblet Squat, 5/2@106 Main 2A Swing, 7 reps OTM for 15 sets @106 TGU, 1/10 @35 Cool down Bretzel 2.0, 90/90, QL Straddle, Forearm Rocking Wrapped up with GRIP Sledge Hammer 7lbs Pick up, 3x Front Hold, 10s/2 Reverse Hold, 10s/2 Front Lever, 10/2 Reverse Lever, 10/2 Fingers Walk, 2x AFTER ACTION REPORT Instead of recommended 2A Swing from S&S 2.0 I followed Pavel's protocol mentioned in the Simple Strength For Difficult Times. --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 22, 2022 Author Share Posted June 22, 2022 6/22/22 - Update # Time: 1000 LT # Duration: 48 minutes # Location: Gym # Unit: pounds GRIP Warm-up Pinch Grip Biceps Curl, 10/1 @11 Main One-Arm Plate Pinch Hold, 5s/5 @44 Two-Arm Double Plate Pinch Hold, 5s/2 @2x44 One-Arm Plate Pinch Switch, 10/2 @33 Farmer Pinch Carry, 80, 76 steps @2x33 LOADED CARRIES Fat Grip Farmer's Carry, 50, 50 steps @2x68 One-Arm Fat Grip Suitcase Carry, 300 steps @53 # switch hands every 50 steps One-Arm Fat Grip Suitcase Hold, 10s/3 @154 ABS Fat Grip HLR, 5/3 Windshield Wipers, 10/3 One Leg Bend Dragon Flag, 10/2 Horizontal Wood Chop, 15/2 @4blocks --------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 23, 2022 Author Share Posted June 23, 2022 6/23/22 # Time: Zero-Dark-Thirty # Duration: 48 minutes # Location: home # Unit: pounds WEIGHTED CALISTHENICS Simple Strength for Difficult Times Part I Week 1 Session B Warm-up Vaccum Stomach, 15s/3 Zatsiorsky's AB, 15x HS Plank, 5x 7s:7s OAF Plank, 10x 7s Scapula Contraction, 10s/5 Main Pistol Weighted, 2x (2,4,2) @35 One-Arm Push-up, 2x (2,6,2) Pull-up Weighted, 2x (2,2,2) @22 --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 23, 2022 Author Share Posted June 23, 2022 6/23/22 - Update # Time: 1116 LT # Duration: 40 minutes # Location: treadmill RUNNING Distance 4.55 km Avg pace 7 kph Avg HR 143 Peak HR 165 Session included 40 min Easy Run Breath Holds, 10x # The Oxygen Advantage AAR During breath holds I covered 15-30 steps. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 24, 2022 Author Share Posted June 24, 2022 6/23/22 - Update # Time: 1541 LT # Duration: 45 mikes # Location: home # Unit: pounds ISOMETRICS Superset 1, 4x • Pressing Chest Fly, 10s • Inverted Scapula Pull-up, 10x • Scapula Contraction, 10s • L-Sit, 10s Superset 2, 4x • Lateral Shoulder Raise, 10s • External Shoulder Rotation, 10s • HS Sit-up, 5x Superset 3, 3x • Svend Press, 10@15 • Tactical Get Up with Horizontal Press, 2@35 ABS • Kettlebell Pull-Through, 10/3 @35 GRIP Grippers • 200: 5/2 • 150: 5x 5s close hold • 100: 50x, 40x, 30x, 20x, 10x --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 24, 2022 Author Share Posted June 24, 2022 6/23/22 - Update # Time: 1541 LT # Duration: 45 mikes # Location: home # Unit: pounds ISOMETRICS Superset 1, 4x • Pressing Chest Fly, 10s • Inverted Scapula Pull-up, 10x • Scapula Contraction, 10s • L-Sit, 10s Superset 2, 4x • Lateral Shoulder Raise, 10s • External Shoulder Rotation, 10s • HS Sit-up, 5x Superset 3, 3x • Svend Press, 10@15 • Tactical Get Up with Horizontal Press, 2@35 ABS • Kettlebell Pull-Through, 10/3 @35 GRIP Grippers • 200: 5/2 • 150: 5x 5s close hold • 100: 50x, 40x, 30x, 20x, 10x --------------------------------------------------- 6/24/22 # Time: Zero-Dark-Thirty # Duration: 50 minutes # Location: home # Unit: lbs # CP: 29s # Fasting status: 11 hours PRIOR TO S&S • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 8/2/5s • HS Plank, 5x 7s:14s • OAF Plank, 10x 7s SIMPLE & SINISTER Strength Practice Warm-up • Halo, 20@35 • Prying Goblet Squat with Curls, 1+3 @88 • Goblet Squat, 5/2@88 Main • 1A Swing, 10/10 @88 • TGU, 1/10 @35 Cool down • Bretzel 2.0, 90/90, QL Straddle, Forearm Rocking AAR Woke up at my regular time, that is 0300 LT. First session started at 0350, and today is my first off day. Yes, I'm still waking up at Zero-Dark-Thirty. It's over 4 years as I wake up really early, and never missed a day off training. I've collected over 25 off days, so have vacation until July 19. No access to the gym, but have my kettlebells, and calisthenics/Isometrics will be sufficient to maintain my strength level, or increase it a little bit. Between sets of Swings I was breathing through nose exclusively. Rest time between swings 1:15 - 1:30, dedicated by HR. Rolled in a following set when it dropped to 60-65% (below 120 bpm). --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 25, 2022 Author Share Posted June 25, 2022 6/24/22 - Update # Time: 1545 # Duration: 50 minutes # Location: home # Unit: lbs GRIP/ABS • Zatsiorsky's AB, 8x • AB Reverse Crunch, 10x 10s:10s • (ISO) Dead Bug, 10s/5 • Dead Bug, 10/3 • Nail Bend, • Two-Hand Pinch Hold, 5s/5 @70 • Fat Grip Hang, 45s,35s,25s,20s,20s # hang-rest 1:1 • Kettlebell Wrist DL, 10/2 @35 • Radial Deviation Hold, 30s @35 Superset 1, 3x • HLR, 5x • OA Suitcase DL to Side Bend, 1+5 @88 Superset 2, 2x • Dragon Flag Negatives, 5x • Horizontal Wood Chop, 15@RB Black --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 25, 2022 Author Share Posted June 25, 2022 6/24/22 - Update # Time: 1545 # Duration: 50 minutes # Location: home # Unit: lbs GRIP/ABS • Zatsiorsky's AB, 8x • AB Reverse Crunch, 10x 10s:10s • (ISO) Dead Bug, 10s/5 • Dead Bug, 10/3 • Nail Bend, • Two-Hand Pinch Hold, 5s/5 @70 • Fat Grip Hang, 45s,35s,25s,20s,20s # hang-rest 1:1 • Kettlebell Wrist DL, 10/2 @35 • Radial Deviation Hold, 30s @35 Superset 1, 3x • HLR, 5x • OA Suitcase DL to Side Bend, 1+5 @88 Superset 2, 2x • Dragon Flag Negatives, 5x • Horizontal Wood Chop, 15@RB Black --------------------------------------------------- 6/25/22 # Time: Zero-Dark-Thirty # Duration: 54 minutes # Location: home # Unit: pounds # Fasting status: 11h MORNING ROUTINE • Vaccum Stomach, 15s/3 • Power Breathing Drill, • Zatsiorsky's AB, 15/5s • AB Reverse Crunch, 10x 10s:10s • HS Sit-up, 2/2 • HS Plank, 7s/5 • One-Arm Forearm Plank, 7s/10 WEIGHTED CALISTHENICS Simple Strength for Difficult Times Part I Week 1 Session C Warm-up • Push-up, 10s • Pull-up Ladder, 1,2,3 Main • Pistol Weighted, 2x (2,2,2) @35 • One-Arm Push-up, 2x (2,4,2) • Pull-up Weighted, 2x (2,6,2) @22 --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 26, 2022 Author Share Posted June 26, 2022 6/25/22 - Update # Time: 0618 # Duration: 32 minutes # Location: home # Unit: pounds # Fasting status: 13h 40min ISOMETRICS Superset 1, 4x • Push-up, 10x • Pressing Chest Fly, 10s • Scapula Contraction, 10s • L-Sit, 7s Superset 2, 4x • Lateral Shoulder Raise, 10s • External Shoulder Rotation, 10s • Hollow Body, 10s Next • Tactical Get Up with Horizontal Hold, 2/2 @35 # each rep with 3s Horizontal Hold • Kettlebell Pull-Through, 10/2 @35 MUSCLE CONTROL • Quads, Calfs, Lats, Biceps, Triceps --------------------------------------------------- # Time: 0821 # Duration: 45 minutes # Location: local area RUNNING • Total distance: 3.51 mi • Avg pace: 12:47 min/mi • Avg HR: 146 • Peak HR: 168 Session included 10x Breath Holds, which covered 20,25,25,25,25,30,30,30,35,40 steps --------------------------------------------------- # Time: 1312 # Duration: 95 minutes # Location: local area WALKING Total distance: 4.35 mi Avg speed: 2.7 mph AFTER ACTION REPORT I went for a walk with my kids, and their bikes. --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 26, 2022 Author Share Posted June 26, 2022 6/26/22 # Time: Zero-Dark-Thirty # Duration: 34 minutes # Location: home # Unit: pounds # CP: 26s MORNING ROUTINE • Vaccum Stomach, 15s/5 • Push-up, 10s • Zatsiorsky's AB, 15x • AB Reverse Crunch, 10x 10s:10s • Janda Sit-up, 1/3 • HS Sit-up, 5/2 • HS Plank, 7s/5 • One-Arm Forearm Plank, 7s/10 • Wrestler's Bridge, 30s/2 • Rockers, 5/2 • Power Breathing --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 27, 2022 Author Share Posted June 27, 2022 6/26/22 - Update # throughout the day GREASING THE GROOVE • Heavy Grip Gripper 150lbs, 3/5s x14 AFTER ACTION REPORT Those 14 sets of 3 reps with 3-5s hold each were performed after a set of Fat Grip Hang. That is, a set of Hand followed by a set of HG. When it comes to Hangs, I covered 10 minutes in total throughout the day. --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
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