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Getting back to and keeping an ok level of strength

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IainT		...	06-08-2014 @ 20:59
normal people, like me. Member 2325, 550 posts	Wasn't happening tonight, could tell immediately. Bit of a s**t day, didn't eat much or sleep well the night before. Warm-up - KB complex and powersnatch technique work Squat - 65x30 Curls That was all I had in me.
IainT		...	07-08-2014 @ 21:07
normal people, like me. Member 2325, 550 posts	Double KB complex warm-up Clean and press - 80s timer 55kgx3. 8 sets. Feel like this is close to being owned, probably one more time. Inverted row holds and powersnatch technique work Farmers walk - 38kg per hand, continuous work for just under 4mins before needed to stop. Lost track of distance, but no matter.
IainT		...	10-08-2014 @ 17:51
normal people, like me. Member 2325, 550 posts	Feeling a bit under it today, think might have got some mild sunstroke yesterday. Dropped the carries. KB complex - 2,3,5,2,3,5 Powerclean and strict press - 55x3,4,3,4,3,4,3. 80s timer Dips - 25, 15, 7, 3. 60s timer Inverted row holds - 10s on 20s off x5 Didn't really intend to incorporate 4's in the c&p, but the first set of 3 was so easy I couldn't resist. The last set of 4 and the final set of 3 were a bit too tough though. Dips, go on the beep of the timer and try to get 50reps total.
IainT		...	11-08-2014 @ 13:32
normal people, like me. Member 2325, 550 posts	Quick lunchtime metcon. 1min timer, for 10mins Odd numbered minutes - 30m shouldered sandbag carry Even numbered minutes - 30m bearhug sandbag carry, 30m shouldered sandbag carry The two carries together took about 48s to complete, so it worked out as Shouldered carry - 35s rest Bearhug+shouldered carry - 12s rest Repeat for five total Little bit unpleasant, but 450m carrying done. Need to improve my shouldering, my shoulders are aching but that's down to needing to support the weight when it was being carried on the other shoulder. Sandbag weighs about 30kg, so not very impressive.
IainT		...	18-08-2014 @ 12:33
normal people, like me. Member 2325, 550 posts	f**king shingles. That's all I have to say.
IainT		...	19-08-2014 @ 19:43
normal people, like me. Member 2325, 550 posts	During the shingles I plan to do 50 swings 3x a day. And do this twice a week: Swings - 24x10, 32x10, 32x10, 32x10, 24x10 KB complex - 2x20kgs 2,3,5,2,3,5 Clean and press - 55x3. 5 sets. Carry medley - sandbag and 32kg KB Just finished. Pleasant distraction from the pain.
IainT		...	26-08-2014 @ 14:38
normal people, like me. Member 2325, 550 posts	Still recovering. Had a couple of short sessions over the weekend. Sunday - clean and push press, strict press and easy front squats Monday - swings and dips work. 100 swings, mostly with the 32, 50 bw dips. Some condition has gone, and I don't feel as strong pressing already, but it'll come back quick enough.
IainT		...	28-08-2014 @ 15:59
normal people, like me. Member 2325, 550 posts	Last night Swings - 24x10, 32x10 4 sets Clean and push press - 90s timer 60x3. 5 sets. KB jerk - 24kg x3mins Lunchtime today Swings - 24x10, 32x10x3, 24x10 High bar back squat - 60x3, 70x1, 80x1, 90x1, 100x1, 110x1. Stopped when the bar speed reduced marginally. First time I've high bar squatted since the early days of training when it was so painful due to no upper back mass at all that I switched to low bar. Quite enjoyed it, will do some low volume work on it for a bit and see where it goes. More training later, trying to get lots of little sessions in before I go on holiday at the end of next week.
IainT		...	29-08-2014 @ 15:03
normal people, like me. Member 2325, 550 posts	Interrupted session last night. Kept it simple. High bar squat - up to 80x1 Double KB front squat - various sets, some paused 24kg jerk - various timed sets, some with switching hands, some without
IainT		...	31-08-2014 @ 09:19
normal people, like me. Member 2325, 550 posts	Yesterday Swings/tension complex work Clean and push press - 60x3. 5 sets on 90s timer. KB jerk - 24kg x4mins
IainT		...	31-08-2014 @ 19:12
normal people, like me. Member 2325, 550 posts	Session today High bar squat - 60x3, 70x1, 80x1, 90x1, 100x1, 110x1, 120x1. No belt. Not textbook, but probably a 90% of belted 1rm lift for today. That would suggest my highbar squat is around about 300lbs, which is ok considering that was the second session. It really hurts where the bar sits until the weight starts to deaden the sensation, around the 100kg mark KB jerk - as per programme generator to try it out 24x6/6. Long hold at top of each rep 24x12/12. Long hold at top of each rep 20x20/20. Slightly faster than intended pace for goal Not too bad, I note though that in the 6th session it is 24x10/10, 24x20/20, 20x38/38
IainT		...	24-09-2014 @ 11:21
normal people, like me. Member 2325, 550 posts	Post Edited: 24.09.2014 @ 11:23 AM by IainT Couple of weeks away in the south west. Took a 24kg kettlebell. Managed three brief sessions the first week, and one the second week. Good to have some time off though. Ate stupidly, but seem to have leaned out a little. Winter training goals - powerclean and strict press up to 0.95bw. 10mins KB OAJ with 24kg, 45/45. Learn high bar squat. Monday High bar squat - up to 80x3 paused Tuesday High bar squat - 90x3, 90x3 KB jerk training - 24x7/7 5s holds at top. 24x15 right, 24x15 left (single arm endurance at 8rpm, oddly could probably do more if I went as fast as possible, but the time under the load matters for this) Farmers - 47.5kg per hand. 3x30m fast Break in session. Dealing with nausea from medication, so the jerks and carries were a bit unpleasant. Thought I was going to hurl at one point.
IainT		...	24-09-2014 @ 20:12
normal people, like me. Member 2325, 550 posts	Daily high bar - 90x3x3
IainT		...	25-09-2014 @ 19:32
normal people, like me. Member 2325, 550 posts	High bar - 90kg sets 1&2 - 3 reps, first rep paused set 3 - 3 reps, no pauses
IainT		...	26-09-2014 @ 21:22
normal people, like me. Member 2325, 550 posts	High bar - 60x1p, 70x1p, 80x1p, 90x1p, 100x1p, 110x1p, 120x1p, 130x1

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