Don't Call it a Comeback 2.0

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Jul 28, 2019 7:30 pm

Sun 7/28
20 minutes -
just did stuff with the 16 on the minute. Snatches, one arm swings, h2h swings, etc. Did not really keep track. Tried to keep it mostly to about 30 seconds work, 30 seconds rest.
24kg swings - 10 on the minute - 4:00
Goblet squats - rotated between 24kg and 16kg. Low reps (1 to 5) - just playing with the movement.
--
REALLY hot. I was tired. Just got in a session to try and break a sweat and move around a little.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Jul 30, 2019 3:27 pm

Mon 7/29
Jog/run - home to 1st bridge, normal rest breaks, short accelerations during long stretch
Great jog/run. Probably my best yet of the "season." Legs felt strong. I was able to move with more power. My natural slow pace is getting quicker. I'm not what I would call running yet. Still jogging. But getting there.
Accelerations - I've run this route for years and know it as well as I know anything. During what I dub "the long stretch" there are some natural points (trees, bottom/top of an incline, etc.) where I will just speed up for a bit. I keep it random. Maybe I go a little faster. Maybe I break into a strong run. Short burst and then I jog it out. I guess it's just doing fartlek but that is a stupid word.
-
Tue 7/30
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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Nov 27, 2019 5:20 am

At this point we might need to start calling it a comeback. A few personal issues, bad training choices, some life stresses, derailed a lot of progress. It happens.

I'm coming off a haphazard layoff. Diet and training were both all over the place. I'm heavier than I've been in a long while and feeling it.

I did do a relatively successful mini strength cycle.

But I know that I need a lot of "cardio" to deal with weight issues, stress issues, and in general it's just what my body and mind respond to. So I'm rebuilding my endurance (again.)

The current focus is going to be:
* getting in some HeavyHands work as many days as I can as many minutes as I can. Mostly I just pace in my house and pump weights.
* jogging 2 to 3 times a week aiming to increase minutes/distance without stopping
* KB 1 arm long cycle, switch on the minute, building back up to 20+ minutes.

Tue 11/26
HH pacing - 50 minutes total
20kg 1 arm long cycle, switch on the minute, 2:00 on/1:00 off x 2
(4)
Last edited by newguy on Sat Dec 07, 2019 8:52 pm, edited 1 time in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Nov 27, 2019 8:36 pm

Wed 11/27
HH pacing - 45 minutes (straight) (mostly 3lb weights with a bit of 4lb mixed in)

20kg 1 arm long cycle, switch on the minute 2:00 on/1:00 off x 3
(6)
HH dsp 12lbs weights - 1:00 x 1
---
Last edited by newguy on Sat Dec 07, 2019 8:53 pm, edited 1 time in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Nov 28, 2019 7:54 pm

Thu 11/28

HH pacing - 45:00 (added more time with the 4s)

20kg 1 arm long cycle, switching on the minute 2:00 on/1:00 off x 3
12kg half snatch switch on the minute - 4:00
(10)
HH dsp - 12s x minute+ 2 sets
Last edited by newguy on Sat Dec 07, 2019 8:53 pm, edited 1 time in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Nov 30, 2019 10:37 pm

Fri 11/29
Off

Sat 11/30
HH pacing 50:00 (mostly 4s)
20kg 1 arm long cycle, switching on the minute 4:00
12kg half snatch switching on the minute 6:00
(10)
Last edited by newguy on Sat Dec 07, 2019 7:21 pm, edited 1 time in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Dec 03, 2019 2:20 pm

Sunday 12/1
HH Pacing 45:00 (4's with some smattering of 5s)
Gym
Elliptical 25:00
DSP - 10s minute+,12.5 minute+, 15s minute+

Mon 12/2
20kg 1 arm long cycle, switch on minute 4:00 on/1:00 off, 2:00
12kg half snatch switch on the minute 4:00 on/1:00 off, 2:00
(12)

HH Pacing 20:00 with 4s
Last edited by newguy on Tue Dec 10, 2019 2:26 pm, edited 2 times in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Dec 04, 2019 5:26 am

Tue 12/3
16kg 1 arm long cycle switch on the minute 6:00 on/1:00 off, 4:00 on
12kg half snatch switch on the minute 6:00
(16)

HH Pacing 20:00 with 4s, 10:00 (2:00 with 5s 8:00 with 4s) 8:00 (3:00 with 5s, 5:00 with 4s)
--
HH pacing - I mostly just do pump and walk. Nothing extravagant. I little route in my house I do. The route limits my speed, but whatever. The HH work is mostly to just keep me from plopping on my ass for the entirety of the evening. I'm thinking pacing and pumping must do something more (calories...heart rate, something) than just laying flat and watching netflix. Eventually if I end up regularly pacing for 45:00 pumping 6....7 pound weights then something good has to happen.

Same thing with KB work. Endurance is nowhere where I want it to be right now. But if I just keep adding minutes to the total session...minutes to sets....etc...then eventually something good has to come from it. Again more calories burned, more endurance, shed some body fat....all that.

I've been watching what I eat. I'm not dieting really - just now that the Thanksgiving holiday is over just consciously asking myself "do you really need another serving." That and cutting down on alcohol.
Last edited by newguy on Sat Dec 07, 2019 7:19 pm, edited 2 times in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Dec 05, 2019 2:07 pm

Wed 12/4

20kg 1 arm long cycle switch on the minute - 4:00 on/1:00 off; 2:00 on/1:00 off x 2
12kg 1 arm half snatch switch on the minute - 8:00
(16)

HH pacing - 40:00 (all 4s)
Last edited by newguy on Sat Dec 07, 2019 7:18 pm, edited 1 time in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Fri Dec 06, 2019 4:42 am

Thu 12/5/19

12kg 1 arm half snatch switch on the minute - 12:00
12kg 1 arm long cycle switch on the minute - 6:00
(18)

HH Pacing 40:00 (mostly 4s, 2 longer blocks of 5s)
Last edited by newguy on Sat Dec 07, 2019 7:18 pm, edited 1 time in total.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Dec 07, 2019 7:17 pm

Fri 12/6/19
Off

Sat 12/7/19

HH Pacing 60:00 mostly 4s but 2 long blocks with 5s

20kg 1 arm long cycle switching on the minute 6:00
12kg 1 arm half snatch switching on the minute 14:00
(20)
---

Based on a few different things, I'm going to drop my jogging for now. My focus will be on building endurance with the KBs and continuing to get in minutes with HH pacing/walking/shadowboxing/DSP work.

It would be really smart to add in some direct ab work. Planks, etc. But I hate ab work. The other thing that would be smart to do is add in pushups and BW squats.....

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Dec 08, 2019 9:18 pm

Sun 12/8

16kg 1 arm long cycle switching on the minute x 12:00 on/1:00 off x 1; 4:00 on x 1:00 off
12kg 1 arm half snatch switching on the minute x 4:00
(20)
HH pacing/walk 50:00 (20:00 with 5s 30:00 with 4s).
--
For the first time did an actual HH walk outside. Did 20 minutes of pacing inside with the 5s. Was driving my child crazy so decided to grab the 4s and do a walk. Walked my trail for 30:00 pumping the 4s. Not a bad experience at all.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Dec 10, 2019 4:01 am

Mon 12/9

20kg 1 arm long cycle switch on the minute 8:00 on/1:00 off x 1
12kg 1 arm half snatch switch on the minute 12:00; switch to 1 arm LC (no dropping bell) 2:00
(22)

HH pacing 45:00 (25:00 total with 5s, 20:00 minute with 4s)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Dec 11, 2019 4:14 am

Tue 12/10

12kg 1 arm half snatch switch on the minute 16:00 on/1:00 off
12kg 1 arm long cycle switch on the minute 8:00
(24)

HH Pacing 45:00 (30:00 with 5s, 15:00 with 4s)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Dec 12, 2019 4:04 am

Wed 12/11

20kg 1 arm LC switch on the minute 8:00 on/1:00 off; 2:00 on/1:00 off; 2:00 on 1:00 off
12kg 1 arm half snatch switch on the minute x 10:00
(22)

HH pacing 45:00 (30:00 with 5s, 15:00 with 4s)
---

KB - I've got a few different ways I'm measuring improvement. One is total minutes of work. Steadily increasing that amount. As I move those times from 22 minutes...to 24...to 30 and up that is improvement.

Another measurement of improvement - improving time on my best set. Right now my current best set for 1 arm LC with 20kg is 8:00. Moving to 10:00 is improvement.

Another measure I'm using - either best set plus or total minutes of target exercise. 8:00 is my best set. Adding "sets" after the 8:00 is improvement. 8:00 plus two 2:00 sets. 8:00 plus three two minute sets. For days when I'm not feeling like hitting a best set, I can use total minutes. My total minute best for the 20kg is 12:00 (8:00 + 2:00 + 2:00). If I do four 4:00 sets to get 16, that's improvement.

My goal is that over weeks and months to keep improving. Adding minutes. Adding to my best sets. Adding to my total volume. And when I get to my "numbers" beginning the process of moving up weights. I'm just about there with my 12k half snatch. A 20:00 set is plenty for that. So once I am there, 20 minute sets consistently, move up to the 16 kg half snatch.

The 20kg will get there. I'm being very patient in terms of adding minutes. I'm at 8:00. The next step is 10:00. No rush. I'm trying to avoid pushing myself into injury. Two minutes at time here and there will add up to a 30 minute set.

HH pacing - in a weird way as the weights get "lighter" it is getting harder. I guess moving them faster, pumping them with a bit for venom. Last night and tonight both I broke into a sweat and felt myself breathing deeply.

I've got to stay patient and think the long game.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Dec 14, 2019 7:42 pm

Thu 12/12
Off (work)

Fri 12/13
Off

Sat 12/14
HH pace 50 minutes (10:00 with 4s; 35:00 with 5s, 5 with 4s)

20kg 1 arm long cycle switch on the minute 6:00
24kg 1 arm jerk 15/15 (reps) (2:00 total)
16kg circuit 1 pass (6:00)
12kg 1 arm half snatch switch on the minute 12:00
--
KB workout got interrupted and I didn't get my rhythm back so ended up with a mish mosh of shit. It still ended up being a decent enough session. I am going to start working the 24 into the mix.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Dec 17, 2019 4:23 am

Sun 12/15
Off (work)

Mon 12/16
20kg 1 arm long cycle switch on the minute 6:00 on/1:00 off; 2:00 on/1:00 off x 2
12kg snatch 30/30 (reps)

HH pacing 50:00 (all 5s, FLO every 10 minutes)
--
FLO - fling, lateral, overhead, separated by walk n pump

Felt really tired with the KB today.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Wed Dec 18, 2019 4:27 am

Tue 12/17

24kg 1 arm jerk 17/17
24 kg 1 arm clean 17/17
12kg 1 arm half snatch switch on the minute 6:00 on/1:00 off, 4:00 on

HH pacing 50:00 (all 5s, FLO every 10)
--
Once again, KB felt heavy and I felt tired quickly. HH was hard as well.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Dec 21, 2019 2:18 am

Fri 12/20

HH Pacing 60:00 (1 10:00 block with the 4s; 10 minute block with the 6s; 20:00 with 5s; 10:00 with 6s, 10:00 with 5s)
Snatch 12kg 32/32

20 kg 1 arm clean and jerk switch on the minute 4:00 on/2:00 off x 2; 2:00 on/2:00 off x 2
12 kg 1 arm half snatch switch on the minute 8:00
--
This week was a bit of a shit show for training and I felt it with the KB work today. Getting over an ear infection and some other shit.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Dec 21, 2019 9:31 pm

Sat 12/21

20kg 1 arm long cycle switch on the minute 4:00 on/1:00 off x 2; 2:00 on/1:00 off x 2
12 kg 1 arm half snatch switch on the minute 10:00

HH pacing 50:00 (10:00 4s, 10:00 6s; 30:00 5s)

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sun Dec 22, 2019 9:34 pm

Sun 12/22

12kg 1 arm half snatch switch on the minute 20:00
HH walk 42:00 with 5s

Right after doing my KB work I went straight out for a walk with the 5s. Not bad. Just pump and walk. Tried to mix in walking faster whenever I could. My legs and back were tired today.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Dec 24, 2019 3:51 am

Mon12/23

HH pacing/work - 70:00 I did a long block with the 6s, several "breaks" where I did DSP with the 12s. I figured out that 25 reps is a little over a miunute so I did a couple of "sets" of 25. I'll build on that as time goes on. I also did a break after the 6s (my forearms were sore) shadowboxing, kicking, squatting with the 3s..

My legs and back are once again really tired.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Tue Dec 24, 2019 10:25 pm

Tue 12/24

HH Walk - 50:00 with 5s
--
I'm not sure what is going on. I woke up with my back feeling tighter than tight. Realized I've for the most part abandoned all those little rehab/prehab things I used to do. So this AM I did a mini my-yoga session with a lot of slow squats. Back felt better, but when I went to do some KB work with the 20kg, something in the lower abs/back region just wasn't feeling right. I'm too old and been through this too many times to try and push through so I abandoned the KB work and just did a HH walk. 50:00 and I definitely went further/faster than my last HH walk.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Thu Dec 26, 2019 11:38 pm

Wed 12/25
Off

Thu 12/26
HH pacing 55:00
Walk with a few of 1:00 light/slow jogs 20:00
--
It's official. I've strained something in my lower ab/groin. What the fuck? I tried to start light. I tried to not push it too fast. I'm pissed and slightly depressed about this shit. What did I do? I tested the KBs today with a few cleans. 12kg felt "okay" but not great. 20kg felt awful and produced a very specific sharp pain.

I guess when my legs and back were feeling weak I should have backed off more and taken a few more days to get stronger.

Well....it's a chance to review and reset. The HH work still feels okay. I definitely need to reintegrate some rehab/prehab stuff. I haven't done any yoga in forever. I can't remember the last time I worked on any one leg balancing. My ab work (planks) has been non existent. I dropped running/jogging and focused on KB. Maybe it was too much too fast.

The past few mornings I've gotten up, done some back stuff. (cat/cow arches, rocks, etc.) I've been doing the YRG hips and back standing sequence here and there. Some planks. I can't tell if that is helping or irritating the whatever the eff the injury is.

It definitely hurts.

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Re: Don't Call it a Comeback 2.0

Post by newguy » Sat Dec 28, 2019 12:06 am

Fri 12/27

AM -
cat/cow, rock backs, cobra
Way of Energy wu chi - 5 minutes
Meditate 8:00
a variety of BW squats
Dynamic Strength/Tension routine

Later AM
60:00 - a few light jogs (1 to 2 minutes) on grass then a long walk.
Post run - cat/cow, cobra to up dog, rocks, broken table, plank
--

Things still hurt. Lower ab/groin. Back still tight and sore.

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