Swiss Danny Workout Log

[SwissDanny]

Thu - Golf

• Bad golf, 9 holes.  Cold start after 3 months no play not a great idea.  Range tomorrow before another 9 holes and see if can do better.

Fri - Gym

• Build to heavy back squat 120kg.  Felt surprisingly good as hip and back had felt tight last 24 hours
• Upper press/row riff.  No point trying to superset anything given how busy gym is.

I'm starting to wonder if the indoor cycling is aggravating my hip, poor bike setting/ergonomics, some sort of technique issue?

[Cam Ogle]

14 hours ago, SwissDanny said:

Thu - Golf

• Bad golf, 9 holes.  Cold start after 3 months no play not a great idea.  Range tomorrow before another 9 holes and see if can do better.

Fri - Gym

• Build to heavy back squat 120kg.  Felt surprisingly good as hip and back had felt tight last 24 hours
• Upper press/row riff.  No point trying to superset anything given how busy gym is.

I'm starting to wonder if the indoor cycling is aggravating my hip, poor bike setting/ergonomics, some sort of technique issue?

Even bad golf is good golf isn't it? 

[SwissDanny]

On 1/28/2017 at 7:42 AM, Cam Ogle said:

Even bad golf is good golf isn't it? 

Yes, but this was border-line only the pitch to 2ft on the 9th convinced me to consider returning ... luckily Sat was much better

• Range and 9 holes acceptable golf

Sun

• AM. 60' spinning 800kcal 128HR. 
• PM. DL build to heavy single 160kg, then pull/press upper

[Cam Ogle]

10 hours ago, SwissDanny said:

Yes, but this was border-line only the pitch to 2ft on the 9th convinced me to consider returning ... luckily Sat was much better

• Range and 9 holes acceptable golf

 

Haha. All it takes is one good shot. 

[SwissDanny]

17 hours ago, Cam Ogle said:

Haha. All it takes is one good shot. 

Indeed! The sport of masochists.

Mon - Gym

• Indoor cycling 45' 600kcal 130HR
• Leg curls and extension superset 5x12-8

Lightish day.

[SwissDanny]

Tue - Gym

• Upper mash up.  BTN Press, landmine rows, DB Bench, tris and bis. Was pressed for time.

Wed - Gym

• 45' "Grid"... a bootcamp circuit type of thing, mostly arms and core focus
• Build to heavy single BS 120kg.  Some leg curls, overhead lunges etc.

Just one more day in SA, before heading back to cooler climes.

[SwissDanny]

Thu - Gym

• 45' spinning avg HR 134, 561kcal.  Pushed hard.
• DL 80x10, 110x8, 140x6 TnG with deficit (15kg undersized plates)

Waiting to check in. Will be nice to go home.

 

[SwissDanny]

Fri, Sat - Travel and Rest

• My suspicion of getting a cold on Thu materialized.  Going to take it really easy and fight it, rather than my normal approach of battling on and having it take hold.

[SwissDanny]

Sun, Mon, Tue - Rest

• Touch-wood tactic has worked.  Less than 1000 steps on fitbit on Sun, that is no mean feat requiring basically not shifting from couch all day.

Wed - Gym

• Genteel return, 20' easy stepper, light-ish upper press/row.

[SwissDanny]

Thu, Fri, Sat, Sun, Mon - Valencia

• Walked a lot.  Two ad hoc upper sessions in the rather well equipped hotel gym.  Cold definitely beaten.

Tue - Gym

• Ad hoc lower, incl build to squat heavy double 120kg.  Felt good after what has basically been almost two easy weeks.

Wed - Gym

• Speed upper 45'
• Spinning 60' 131 Avg HR

In Valencia my right hip was giving me problems again, I was giving thought to finding another opinion on the problem.  Yesterday suddenly it felt better than it has for ages, and still feels fine today. Lets see.

[SwissDanny]

Thu - Rest, Fri - Gym

• Easy lower day.

Boy were my legs stiff yesterday!

 

[SwissDanny]

Sat - Gym

• Built to heavy bench 1x90kg, db row 4x44kg, strict press 4x45kg, push press 1x70kg, triceps pushdown 30kg, cable curl 35kg
• Row 5k 19:45.  Harder work than it should have been.

I know a 1RM curl is a bit daft... was just curious to see what I could do with strict form. Push press could have gone higher but nowhere to bail, not that I normally lose jerks, but you never know.

[SwissDanny]

Sun - Gym

• Spinning 60' 130 Avg HR
• Some lower accessory work
• Row 1k 4:00

Played around with barbell hip thrusts... I think I will integrate those somewhere in the program.

[SwissDanny]

Mon - Gym

• Upper press/pull up.  BTN Press 2x45kg.
• Row 1k to start, 500m to finish

Tue - Gym

• Lower squat.  4x100kg. 
• Row 1k to start, so stretching to finish

A rather low energy work-a-day session, legs heavy but maybe because I have done heavy leg press machine 3x in 6 days as part of the accessory stuff.

[SwissDanny]

Wed - Gym

• Indoor cycling 50' 120HR went pretty easy
• Upper press, pull not pushing the weights up so much just now but consolidating the form on the last reps

Was chatting to one of the visiting coaches, very experienced guy. Might treat myself to a session with him to look at me and my program.

[SwissDanny]

Thu - Rest

Fri - DL

• Lower DL and stuff

Equaled my recent DL PR 170kg too easily and made a rather ambitious jump to 180kg. Levitated the bar twice, maybe 5cm, which makes it a new type of "fail", usually once it's too heavy the bar simply sticks to the floor.

[Kit_L]

Quote

Levitated the bar twice, maybe 5cm, which makes it a new type of "fail"

A win, my friend, for sure. Wait a week, go 170, 175 (which you will get easily) then 180kg again. 

[Cam Ogle]

6 hours ago, Kit_L said:

A win, my friend, for sure. Wait a week, go 170, 175 (which you will get easily) then 180kg again. 

It's funny. I did the 170 - 180 dance for a while. Never once considered going 175 cause 180 has a certain ring to it. 

[SwissDanny]

38 minutes ago, Cam Ogle said:

It's funny. I did the 170 - 180 dance for a while. Never once considered going 175 cause 180 has a certain ring to it. 

I was stuck at 165 for about 2 years, and 160x3... just couldnt budge more, so even moving 180 is massive. Since I havent been deadlifting much at all, I would put it down to some of the isolation work I started doing, plus maybe integrating more RDL, but it does feel like its my legs rather than back which is stronger now.  TBH I sort of chickened out of the attempts; there was some beserker dashing between stations in my periphery grunting his way conspicuously through too heavy sets, and I wasnt concentrating or focusing properly anymore.  

[SwissDanny]

Sat - Gym

• Upper press/row

Have a progression evolving that Im liking. 14,12 warm up 10,8,6 working sets in a pyramid, and if it feels right (form on point and feeling strong) 4..3..2.. heavy single(s)... breaks are just as needed; not too long.  Normally alternating push/pull movements. A feel-based self-regulating approach. 

[Cam Ogle]

12 hours ago, SwissDanny said:

I was stuck at 165 for about 2 years, and 160x3... just couldnt budge more, so even moving 180 is massive. Since I havent been deadlifting much at all, I would put it down to some of the isolation work I started doing, plus maybe integrating more RDL, but it does feel like its my legs rather than back which is stronger now.  TBH I sort of chickened out of the attempts; there was some beserker dashing between stations in my periphery grunting his way conspicuously through too heavy sets, and I wasnt concentrating or focusing properly anymore.  

Sorry mate. I meant that I never considered 175. Not you. 

I had the same issue though. 170 went up easily and 180 was pinned to the floor. It just happened one day that 180 came up fine. I'm pretty sure for me it was mostly mental. I had a top set of 157.5 for 5 at the time too. 

[SwissDanny]

11 hours ago, Cam Ogle said:

Sorry mate. I meant that I never considered 175. Not you. 

No apology required cobber  there was no misunderstanding.

Sun - Gym

• Indoor 50' 138 Avg HR

Only one more sleep until Craig's Chi Gong course kicks off...

[SwissDanny]

Mon - Gym

• Upper.  Eek did I skip leg day?

Tue - Rest

Wed - Gym

• New Lower Program.

Had my session with trainer Francois, he has 40 years coaching experience and competed BB internationally .  After setting the scene, we sketched out a lower program. Versus what I've been doing more intensity less volume. Legs down to 5 exercises, 3 working sets, and will be 1 day in 3 since upper will move to push/pull.  "Pre exhaustion" before squats... which may make sense as it cuts about 20-30kg off the working weight.

Chi gong.  Day 3.  This week is heaven and earth. 15' fly by, probably helped by standing on a slightly padded floor.  Relaxation which isn't my go to mode is coming slowly.

[SwissDanny]

Thu - MTB Ride

• Gentle 60' active recovery. Beautiful day for it.
• Chi gong. Day 4.

Fri - Gym

• New Push Program
• Chi gong.  Day 5.

Part 2, with part 3 to follow on Tuesday. Francois making some pertinent observations, I'd not really thought of but makes sense. Push program includes quite a lot of focus on making sure my chest "catches up" with my shoulders, using "pre exhaustion" isolation work before compounds.  I will list out the program once it's all defined.

Edited March 4, 2017 by SwissDanny

[Cam Ogle]

7 hours ago, SwissDanny said:

Push program includes quite a lot of focus on making sure my chest "catches up" with my shoulders, using "pre exhaustion" isolation work before compounts.  I will list out the program once it's all defined.

Interested to see this. I have always had a hard time getting my chest to catch up with arms and shoulders myself. Funnily enough for the the rings work seems to be having the greatest effect here.