Swiss Danny Workout Log

[SwissDanny]

Mon - Gym

• Lower A. 18690kg (+580kg).

Today was a grind, from start to finish, but worked out OK in the end.

[Kit_L]

The fact that you completed it even though it was a grind is the thing, isn't it. Great work.

[SwissDanny]

Tue - Gym

• Upper B.  7464kg (+412kg)
• 2k Row. 7:56

Definitely getting the hang of the DB pressing now, indeed pressing in general with the BTN presses too.  Pull ups were conversely tough.  Today tried some cable machine rope face pulls 3x8 at a whopping 5kg.  Forgot to mention yesterday tried some Peterson step ups 5x10/10 BW, I think pretty solid on the right, but really had to concentrate on the left side where my foot has a weak arch and tends to pronate more easily.

 

[SwissDanny]

Wed - Gym

• 30' Stepper Avg HR 125, 475 kcal

Thu - Gym

• Lower B 14290kg (+90kg)

Back squats felt heavy, rest was good although I hope a little twinge in upper hamstring during last set KB windmills was just that. Really enjoying the DB weighted Cossacks, upto 25kg x20 alternating reps

[SwissDanny]

Fri - Gym

• Upper A.  13,390kg (+1,600kg).  Mostly from extra reps in some later sets.

Finally booked a program session with one of the coaches (a couple a year are included), I've been keeping an eye open to see which of the team seems most "solid". Objective is form check, imbalances check. Next Friday.

[SwissDanny]

Sat - Gym

• OHS 3x8 20-40kg.  The bars are really unpleasant to grip
• EMOM 10' HPC 60kg
• DL 3x3 80,100,120kg then 3x1 140,150,160kg.  Havent DL for ages (but lots RDL)
• 30' Stepper Avg HR 135, 550kcal

Felt like mixing it up a bit.  Would have gone for 1RM (165kg) on the DL given how easy 160kg felt but I really shouldnt have been DL at all since my right QL is still very tight,.

 

[Nathan]

Do regular DL and RDL affect the QL that much differently? I've seen things like RDL is easier on the back than DL, but I don't really get it. They don't feel that much different to me. Maybe my form is off, but I feel RDL a lot in my back.

[SwissDanny]

10 hours ago, Nathan said:

Do regular DL and RDL affect the QL that much differently? I've seen things like RDL is easier on the back than DL, but I don't really get it. They don't feel that much different to me. Maybe my form is off, but I feel RDL a lot in my back.

Not really, I probably should ease off the RDL too!  As for the theory I think the RDL is a simpler movement, and because you start from the top easier to focus into the legs, and avoids the mobility issues plenty of people have to setup properly for a DL... so probably 

[SwissDanny]

Sun - Gym

• Indoor cycling 60' 916kcal Avg HR 135

Tough, stayed up too late last night.

[SwissDanny]

Mon - Gym

• Upper A. 16,418kg (+3028kg)

Accidentally did the wrong upper workout.  Increase in volume came from adding an additional warm up set so there were three genuine working sets, so far I've been doing pyramids which I think have been a bit too easy.  Also, as Im feeling really comfortable with the form and muscles Im using on each exercise now, pushed a bit on both of the presses, dips etc and took a few to failure at c.5-6RM levels (Im normally targetting 6-8 reps not to complete failure, maybe 8-10 on the more isolation items).

Did some lying pec stretches etc, but need to find a stretch buddy at the gym for a few partner stretches.

 

[Kit_L]

I had a related inquiry from a Spanish student—could you post on your FB page asking if anyone wants to stretch for half an hour once a week? I am sure this will be effective!

[SwissDanny]

9 hours ago, Kit_L said:

I had a related inquiry from a Spanish student—could you post on your FB page asking if anyone wants to stretch for half an hour once a week? I am sure this will be effective!

I suspect local Swiss gyms are less gregarious than Spanish or Australian ones... Im not a wallflower (as you know) but I know the names of 2.5 members there after 2 months, but have graduated to the "daily nod" phase with a few more, definitely no FB friends there yet, but it will come. Perhaps more like your Japanese experiences?

[Kit_L]

 Good point. Is there a notice board where you could post your offer of a stretch training partner?

[SwissDanny]

Not even...   I really am in an area without so many expats, out of the city too. I noticed from the last CF box I was a member at, where I tried to introduce the odd stretch to amenable people (jeez I sound like a Jehovah's Witness) that, because I was a member not a coach, people were very wary. So piano piano...

[SwissDanny]

Tue - Gym

• AM. Power Yoga 60'.  Quite fun flow with back focus which I think was helpful.
• PM. Lower B. 13,066kg (-1224kg).  Went light but reduced rest between sets to 60s or less to maintain intensity, nice variation.

OK, definitely a rest day tomorrow...

[SwissDanny]

Wed - Rest

Thu - Gym

• Upper B. 8300kg (+850kg). Going to add Pull Ups x BW into the volume going forward 2300kg today so 10,600kg.

Felt strong, with rep PR's in several exercises.  New 1RM BTN Press 45kg.

[SwissDanny]

Fri - Gym

• Lower A. 18513kg (-180kg)
• 20' Stepper Intervals 374kcal avg HR 135

I managed not to do this sequence since 14/11, the RDL then FS combo is a tough one. I've been struggling with FS for a bit, today went better as I bothered to do some t-spine and lat work prior.

Going for a sports therapy massage tomorrow to see if she can unknot my QL/hip flexor.  My only "Black Friday" purchase was two heavier bands for my Yuri sequence... I only have access medium bands which arent quite enough tension.

[SwissDanny]

Sat - Gym

• Upper 14448kg (-2000kg)

Took it easy as in a bit of a rush, and backed off a couple of extra sets from last time, nevertheless 8x24kg incline DB press PR, might graduate to the "big" DB set one day 28kg+

Therapist thinks my hips out of whack on about three planes (are there more? which I suspected), piriformis and QL totally bunged up (which I knew)

[SwissDanny]

Sun - Gym

• Indoor cycling 60' 840kcal Avg HR 129
• Plenty piriformis and hipflexor stretching and foam rolling.

The therapy session definitely helped, I was able to stretch much more effectively.  Going back on Wednesday, until then I will lay off heavy leg work and just do cardio and upper.

 

[SwissDanny]

Mon - Gym

• Upper 7694+2300=9994(-600kg).  Felt heavy, plus did narrow grip cable rows instead of the usual machine. DB press PR 8x25kg.
• Stepper. 20' 402kcal avg HR 132.  One minute intervals c175w easy, 275-450w pyramid across 9 intervals.
• Plenty biceps, shoulder and lat stretching. Also during breaks rolled quads with the weight of the straight curl bar, ouch.

Reducing lower body volume and load for weights just now, give some recovery time to my tight right side.

[SwissDanny]

Tue - Gym

• Coaching Session.

The gym offers regular program setting sessions as part of the membership.  I observed the various trainers over the last couple of months and booked a session with my "favorite". It was an hour well spent:

• Form checks on some movements eg heavy RDL/DL where an outside perspective is always not a bad thing, and movements I've never had any coaching on eg DB pressing, assorted curls etc. All good, with some great fine tuning cues. Best one is perhaps the idea that the heavy machine weighted crunches might not help with tight hip flexors
• Some good points about the different aim of the reps and sets in bodybuilding weight training vs CrossFit, powerlifting or weightlifting.  Especially that I have been trained to finish/lock out each rep with full RoM vs constant time under tension
• An entertaining set of leg extensions 10 reps on a 3301 tempo, followed by power extensions till failure.  On about the sixth rep of the second part coach shouts "come on" and I kick with full force and almost send the plate stack out of the top of the machine. Massive crash... everyone looks round. LOL
• We didnt actually tweak the program, as it was deemed fit for purpose.  Im using a modified routine from www.aworkoutroutine.com, which is a great free resource worth checking out for classic gym training

[Kit_L]

SD, you wrote:

Quote

Best one is perhaps the idea that the heavy machine weighted crunches might not help with tight hip flexors

They could, IF you do a heavy partner assisted HF stretch at the end of that session.

[SwissDanny]

9 hours ago, Kit_L said:

SD, you wrote:

They could, IF you do a heavy partner assisted HF stretch at the end of that session.

Please explain. Stretching HF after could be a bad idea? I thought it was generally a good idea after using the relevant muscles?

Also, I was interested in your recent podcast interview about your comments that adaptations for imbalances were only a problem if, well, they were a problem; people are inherently asymmetric and seeking to eradicate those is a somewhat futile endeavour? At least what I took away.

[SwissDanny]

Wed - Gym

• 8' amrap 10 air squat, 10 TRX, 10 KBS 16kg 6 rounds.  Fancied doing a WoD style thing.
• Stretching, mostly piriformis hamstrings hip flexors
• 20' incline walking 12.5% 6kph

For once there was no one in the stretch area so played around with the [fairly substantial] assortment of steps, pads bags etc.  This week is turning into an impromptu de-load week.

[Kit_L]

SD, you wrote:

Quote

Best one is perhaps the idea that the heavy machine weighted crunches might not help with tight hip flexors

I replied that they could (that heavy machine weighted crunches could help with tight HF if you followed these with an intense parter HF stretch. Point here is that the absolute best time to stretch any muscle group, especially if they are tight, is after an intense strengthening session for that group.

Re. asymmetries: if the asymmetry creates a problem (like in my lower back, given the leg length difference, then working on the asymmetry can be a true blessing; if the body has adapted fully to the asymmetry, then of lesser importance. The working out of priority can only be made with respect to the goals you have. HTH, K