Swiss Danny Workout Log

[MarkusO]

21 hours ago, SwissDanny said:

Was reading some Dan John articles, including this new one about training as you age http://pin.it/bkDiAwP ... penance for Dan John is always weighted carries (or lots KBS)!

Just finished his book "Before We Go" in which he also praises weighted carries. I started doing more farmers walks recently myself. Not sure if straps mess with the grip strength though?

[jordan]

3 minutes ago, MarkusO said:

Just finished his book "Before We Go" in which he also praises weighted carries. I started doing more farmers walks recently myself. Not sure if straps mess with the grip strength though?

yes straps take grip out of the equation, so they're a handy tool for increasing weight or time under tension

[SwissDanny]

On 9/23/2016 at 3:54 PM, jordan said:

yes straps take grip out of the equation, so they're a handy tool for increasing weight or time under tension

This.  I did the "warm up" sets without, but 48kg was about the maximum I could do the walk unbroken limited by the grip, so moved to the straps; since anyway I was doing this a part of my core work.  I have been experimenting using the straps a bit more to since Klokov mentioned they use them a lot in training.

Fri - Lower B

• 3x8 back squat 80kg
• 3x12 bb lunge 50kg
• 3x12 lying hamstring curls 50, 3x12 seat calves 40kg.  First time doing both these so went easy
• Abs
  • Back extensions
  • Wood choppers
  • Foot elevated situps
  • KB TGU and Windmills

[SwissDanny]

Sat - Rest

• Z1 Bike ride 75mins 20km.  Needed to get blood flow in legs*

Sun - Gym - Upper A

• BB Bench Press 62.5kgx8,8,8(+2.5)
• BB Rows 62.5kgx8,8,8(+2.5, Pendlay form)
• Incline DB Press 15kgx10,10,10(+1)
• Machine Lat Pull-Downs 85x10,10,8(+5)
• Lateral DB Raises 6kgx12,12(+1)
• Cable Triceps Press-Downs 20kgx10,6(+5). Doing them real strict, elbows pinned to side, failure is sooo fast.
• DB Curls 10kgx12,12(+0)
• Core
  • Decline feet elevated situp 2x15
  • Back extension 2x10
• Z2 Bike ride 75min 20km

* Fridays leg workout gave me the worst DoMs in the glutes and hamstrings I've had for a long time.  I think a combo of the lying hamstring raises, the back extensions and KB windmills. But good stuff, not in a "no pain no gain" way, but because Im really using those muscles in those exercises.

[SwissDanny]

Mon - Gym - Lower A

• RDL 90kg(+10) 3x8. Enjoying these.
• 45 Degree Leg Press 110(+10) 3x10. Sticking with these for a bit, but not a fan.
• Seated leg curls altenating Seated leg ext 60(+10) 3x10
• Leg Press Calf Raises 120(+20)x12. Only one set, crumblies out in force and diving for the machine. LOL.
• Core 3 rounds. This part is not prescribed.
  • 15x BW Back Extension
  • 15x Foot Elevated Situps
  • 20/20m Suitcase carry 40kg DB.
• 5000m row. Steady hard. 1:59.0 pace,19:52 total
• 20' stretching...

DoMs in legs gone. Getting close to finding working weights for these routines, started carefully to get the form down and muscles used to new movements. Since all of my transport is at the dealers for one reason or another and Jane got delayed spent over 2 hours at the gym. Long day trip to London tomorrow so will rest for sure.

[Rik]

I always find it curious how people decide to capitalize DOMS. It's Delayed Onset Muscle Soreness, why would you vary capitalization?

[SwissDanny]

20 hours ago, 161803398874989 said:

I always find it curious how people decide to capitalize DOMS. It's Delayed Onset Muscle Soreness, why would you vary capitalization?

Doesnt it stand for Destruction of Muscle(s)?  Seriously I rarely get dOmS (see the way I set off your OCD there Phi?) so dont type it often... was on autopilot and typed it like WoD. 

[Kit_L]

SD, in your note above re. farmer's carries: for me, using straps defeats much of the purpose. I do carries until the weakest part gives out and that's my grip. I figure this is the way to go.

[SwissDanny]

6 hours ago, Kit_L said:

SD, in your note above re. farmer's carries: for me, using straps defeats much of the purpose. I do carries until the weakest part gives out and that's my grip. I figure this is the way to go.

I agree, the stimulus became very different however, removing the focus from grip holding and its aftermath.  At the end of my little loop, I literally felt myself growing tall again as the compression faded away, to the point I felt compelled to go hang for 30s after each set. I dont think I would have noticed that if I'd been wincing at my forearms. With that awareness I did some regular suitcase carries a few days later and focused on more bracing while walking and breathing.

 

 

[SwissDanny]

Tue - Rest

• Well if you call a daytrip to the South Coast of the UK via LHR a rest.

Wed - Gym - Upper B

• Pull ups strict 6,6,5 (+3). Alternating with..
• Strict press 3x8 40kg. For a change from BTN
• Seated row 3x8 75 (+5) setting.
• DB Bench Press. 3x10 17.5kg (+2.5) per hand.
• Reverse flye. 12,10 30(+5) setting
• BB Curl 2x10 25kg (+5). Alternating with..
• BB Skull crushers 2x10 25kg (+5).
• Core 2 rounds 12,10
  • Leg raise to LSit
  • Foot elevated decline Sit Up

Onwards and upwards.  Today's session produced the sort of "isolation" muscle tiredness that I dont like the feeling of so much, now that Im reaching real working weights (ie cant finish the prescribed sets across in the required range).

[SwissDanny]

Thu - Lower B

• 3x8 back squat 90kg (+10)
• 3x12 DB lunge 24kg per hand
• 3x12 lying hamstring curls 50 (+5, 9 last set)
• 3x12 seat calves 50kg (+10)
• Abs 3x 
  • 15 Back extensions
  • 15 Foot elevated situps
  • 20m L/R 24kg waiter carry
  • 15 Support hold knees up to hollow

When Im doing the lunges focus push back with heel of front foot my left glute feels asleep compared to the right side.  There are some mini bands floating around an I had meant to use them for a little activation first but clear forgot.  I notice this on the machines too, my left leg is lazy, Im making a conscious effort to work with it.

[SwissDanny]

Sat - Gym - Upper A

• BB Bench Press 65kgx8,8,8(+2.5)
• BB Rows 65kgx8,8,8(+2.5, Pendlay form). Think form is OK at this weight, but may go back and do a 1s pinch hold at the top
• Incline DB Press 17.5kgx10,10,10(+2.5). Starting to feel a bit more natural.
• Machine Lat Pull-Downs 85x10,10,8(+0). Same reps but more solid, real strict.
• Lateral DB Raises 8kgx12,12(+1)
• Cable Triceps Press-Downs 17.5kgx12,10(-2.5). Good idea to move back down here.
• DB Curls 12kgx12,12(+2). Real strict.
• Core
  • Feet elevated situp 3x15
  • Back extension 3x10

Moving into third week of these workouts, getting used to or back into some of the movements.

[SwissDanny]

Sun - Gym - Lower A

• RDL 110kg(+10) 3x8
• 45 Degree Leg Press 110(+0) 3x8(-2)
• Seated leg curls alternating Seated leg ext 65(+5) 3x10
• Leg Press Calf Raises 120(+0)x12,12,12
• Core 3 rounds. This part is not prescribed.
  • 15,10,10x BW,5,10kg Back Extension
  • 15x Foot Elevated Situps
  • 20/20m Suitcase carry 40,44,48kg DB

Played 18 holes of golf prior, so legs were quite weary, although this mainly showed up in the leg press.

[SwissDanny]

Mon - Travel and rest

Tue - Gym - Upper B

• Strict press 8,6,4 45kg (+5). Meh start to session.
• Pull ups strict 6,4,4 (-3). Maybe because not alternated.
• Seated row 3x10 80 (+5) setting. 
• DB Bench Press. 3x10 20kg (+2.5) per hand. These felt a lot more solid.
• Reverse flye. 12,8 35(+5) setting. OK
• BB Curl 2x10 25kg (+0). Alternating with..
• BB Skull crushers 2x10 25kg (+0).

Sort of a meh day. Getting lots of DOMS (!) from this program, thought legs were sore, and upper fine, but literally started to feel sore on the drive to the gym!

[SwissDanny]

Wed - Lower B

• 3x7 back squat 100kg (+10kg). Slowly getting into the swing of these higher rep heavier (c.75%) sets.
• 3x10 DB lunge 24kg per hand. These arent working especially on the left, going to sub with weighted Cossacks.
• 3x10 lying hamstring curls 50.  Was meant to do 12 oops.
• 3x12 seated calves 60kg (+10).  Feeling these already
• Abs 3x 
  • 15 Back extensions
  • 15 Foot elevated situps
  • 20m L/R 26kg(+2) waiter carry
• 20' stepper at 1000+kcal per hour.

Chaps calls over to me and says "nice form on the back squats; great depth, torso angle etc. dont see that often", we chat for a bit between respective sets, turns out he's the president of the Swiss bodybuilding federation, been in the business for almost 40 years. I'll take that as a compliment then...

So that's 3 rotations of these workouts done on a two on one off basis. I might actually go for a few days of deload, body feeling weary.

[SwissDanny]

Thu - Rest

Getting into a 2 on 1 off pattern which is OK as I have a pretty flexible/variable agenda.

Fri - Gym - Upper A

• BB Bench Press 67.5kgx8,8,8(+2.5)
• BB Rows 50kgx8,8,8(+2.5, Pendlay with hold). Preferred the lower weight with small hold at top, I this scap retraction can benefit
• Incline DB Press 18kgx10,10,9(+0.5). Definitely feeling more stable.
• Machine Lat Pull-Downs 90x10,10,8(+5). Thats the full stack on this machine, might move to the cable one and increase RoM to chest.
• Lateral DB Raises 9kgx12,10(+1).  Need to check form on these for elbow postion.
• Cable Triceps Press-Downs 20kgx12,8(+2.5).
• DB Curls 12kgx12,10(+0).
• Core
  • Feet elevated situp decline one notch 2x15
  • Back extension 2x15
  • Suitcase carry 20m L+R 40,44,48,52kg(15m before left grip went - no strap)

Had not expected much of this session, but went pretty well.  Every three days is about right, Im still a bit sore the day before but the next day Im OK.

 

[SwissDanny]

Sat - Gym - Lower A

• RDL 110kg(+0) 3x8. Back coming into it a bit much today.
• 45 Degree Leg Press 100(-10) 3x12(+4)
• Seated leg curls 70(+5) 10,9,8 alternating Seated leg ext 70(+5) 3x10
• Leg Press Calf Raises 140(+0) 3x8(-4)
• Core 3 rounds. This part is not prescribed.
  • 15 BW Back Extension
  • 15 Supported Knees up to Hollow
  • 15 Foot Elevated Situps
• 10' Stepper 150kcal
• 3x 6/6 KB Windmills 12,16,20kg
• 3x Jefferson Curl 16. As a stretch c20s at bottom

Tired legs... going to tweak these lower sessions to add back some of the stuff I like.  SLDL, Kossacks and the like...

 

[SwissDanny]

Sun - Gym - Spinning

• 75mins spinning class. Avg HR 132.
• Decent stretching session. Hip flexors need attention for sure.

Tue - Gym - Upper B

• BTN press 8,8,7 35kg
• Pull ups strict 6,4,4,4. Decided to accumulate 18 reps to boost the volume, since have plateau'd a bit here and will add total reps until I get to the target of 24 reps, then try and cut the number of sets required. Being 98kg (not of muscle) is not your friend here.
• Seated row 3x10 80 (+0) setting. Same weight but much easier.
• DB Bench Press. 3x10 22kg (+2) per hand. Definitely feeling more solid.
• Reverse flye. 12,10 35(+2 reps) setting. OK
• BB Curl 2x12 25kg (+4 reps). Alternating with..
• BB Skull crushers 2x12 (+4 reps) 25kg.
• 3x15 Foot Elevated Situps alternating 12 Back Extensions

Solid session, felt like I was starting to recruit muscles better with some of these more unfamiliar lifts, the first reps felt less heavy and it was easier to squeeze out the last reps.

Im aware this workout routine is a million miles from ST or monkey gym approach, but the logging gives me some accountability and makes me think of some comments on the day.

 

[Nathan]

I think the beauty of this forum is that while certain themes certainly do have a stronger presence, everything is welcome. Just as conversation is much more engaging when the participants have a variety of perspectives, forum participants having a variety of practices can only be a good thing, surely!

[SwissDanny]

Tue - Lower B Modified

• 3x7 back squat 100kg (+0kg). 
• 5x20 two count Cossack via Horse stance 12kg. Genteel dive back into these.
• 3x12 lying hamstring curls 50 (+2 reps).
• 3x10 seated quad curls
• 3x6-6 Pistol progressions to air bench. Might move these higher up the order!
• Abs 2x six way bodyline 30s per position

I have some conjunctivitis or something in left eye, so backed off a bit assuming my immune system has work to do. Used as opportunity to try a couple of subs to add back auspicious movements like Cossack and pistol progressions, and I think I liked it.  Doing the backsquats wearing glasses versus contact lenses was distracting, as that weight does need me to concentrate.

[SwissDanny]

Wed - Gym - Upper A

• Aerobic and Core class "Bodywork"
  • 30mins of stepper type cardio
  • 30mins of crunch style abs
• BB Bench Press 70kgx8,8,8(+2.5)
• BB Rows 55kgx8,8,8(+5, Pendlay with hold)
• Incline DB Press 20kgx10,7,5(+2). Big jump from 18kg.
• Machine Lat Pull-Downs 60->70x10,10,5. Moved to the cable pull down machine.
• Lateral DB Raises 10kgx10,10(+1).
• Cable Triceps Press-Downs 20kgx12,8(+0).
• DB Curls 12kgx12,8(+0)

Should have been a rest day but will be travelling next two days and unlikely to get to a gym.

[AshwinT]

On 11/10/2016 at 5:20 PM, SwissDanny said:

"...auspicious movements..."

Not you too Danny !   Been infected by the GUOTWA virus (Gratuitous use of the word auspicious)

[SwissDanny]

Somewhat TiC. OK. How about....awesomspicious.....?

[Kit_L]

"GUOTWA": now, that's auspicious!

[[DW]]

'GUOTWA' is pronounced 'spicious', by Dave - due it being an acronym (high Beige count = inauspicious) but an acronym describing auspiciousness related activity (which = auspicious).  Thusly the charges of the polarities neutralized forming the suspicious spicious category.  

Yours sincerely,

GUOTWA Plague-master. 

[DW]