Swiss Danny Workout Log

[Kit_L]

That's great to hear about your new coach, SD; that kind of gelling is rare and to be nurtured. 

[SwissDanny]

Fri - Pull

Another 50 balls at the range, this time just mechanics focus, half of them on PW and 8 iron, the other half of 6 iron and 3 wood. Just really trying to groove the feeling. Happy with the session.

Pull was solid too, despite being very warm.

 

 

[SwissDanny]

Sat - Legs

Legs subbed DB goblet squats for BS.  Have shifted to single seated leg extensions and lying curls, leading with the left leg which is a bit weaker (not much).

Range again. I'm off to the UK for 12 days, so unlikely to get to the range, and really want to create some mind/muscle memory. Solid session, this time swing thoughts stood up to a basket of virtual golf.

[SwissDanny]

Sun to Sat - Rest. Well not super restful, but no formal training.  Hip was sore, I think triggered by having to sleep on the floor two nights due to having no bed temporarily! We are setting up a holiday home.

Sun - Gym. Whole body. Signed up to a 24/7 gym five minutes walk.  Incredible value and unlike home gym has a proper functional area and lifting platform.

Mon - Rest

Tue - Back.  I think the barbells are in demand at this place 11am on Tue and all six being used, but as just doing RDL used DB upto 30kgx2.

[SwissDanny]

Wed - Push. Solid.

Thu - Travel. Legs were really sore from the Tue, four hours in car to a meeting and back not ideal.

Fri - Travel.

Sat - MTB Course. Good stuff, some great technique exercises for switchback and flowing through tougher terrain. Got down some tricky parts I'd have walked or baulked at before.

Sun - Golf. I think my pre-trip range sessions got some muscle memory going, and was able to reproduce swing for most of the round apart from a wobble around 12th hole.

[SwissDanny]

Mon - Push, solid.

Tue - Pull, with DL.

Wed - Legs, with BS.

Hip is bothering me again.  Mmm.  More travel next week, the will return to all new strength equipment at the home gym! How exciting.

 

[SwissDanny]

Thu - HIIT class.  Dont know if it was tough or I lost condition in the last weeks.

[Nathan]

Shouldn't HIIT always be tough? 

[SwissDanny]

8 hours ago, Nathan said:

Shouldn't HIIT always be tough? 

Touché! Just that I felt sluggish and off my normal pace...

[SwissDanny]

Fri - Push. Good session.

Sat - Pull with RDL.  OK.

Another week of travel and meetings coming up, maybe even two, so going to get leg session in tomorrow.

[SwissDanny]

Sun - Weather too nice for gym.  30km 2hr MTB tour.  A few balls at the range earlier... my new swing stayed at home though. Eek.

Mon- Travel.  13hours on flight to Cape Town.  Hip sore.

Tue, Wed - Meetings.  I was determined to get to the gym, but got back to hotel at 5pm from meetings, and promptly fell asleep for an hour.

Thu - Push/Pull.  Off early tomorrow for a MTB tour so legs defo not on agenda.  Hip still tender, hopefully not a problem.

[SwissDanny]

Fri - MTB tour 20k, 600vm. Nice managed trails.

Sat, Sun - Golf.  Very lucky with the weather.  Swing held up nicely, especially on the Sunday.  Crazy US Open style greens... good chips running off the back and 3m into the first cut etc

Mon - Travel.  Have less than 24 hours turnaround before setting off for another 12 days. Struggling to get to gym right now, not out of lack of motivation though.

[SwissDanny]

Where does time fly?

Tue - Overnight flight. Much delayed so travel then sleep.

Wed - Push/Pull.  My regular home gym has lots of nice new equipment.

Thu - Easy legs. Hotel gym, the sort that has external members too.

Fri - Travel

Sat - Push

Sun - Pull. Worked up to heavy single DL 150kg. Fat bar so grip a challenge.

Sort of maintenance mode at the moment. This diary does help keep me reasonably on track, although by the same token no motivation issues. Thanks for the support on here.

[Kit_L]

Support is a given. I read all the new posts here every day. Nice DL, esp. with fat grip. What grip are you using—mixed or pronated? At home I am RDLing again (though in London now, teaching) and I have been following Jujimufu's DL protocol (so pronated grip, both hands, to emphasise grip strength); this is super important, I believe. Will post on my own playing blog soon, too.

[SwissDanny]

24 minutes ago, Kit_L said:

Support is a given. I read all the new posts here every day. Nice DL, esp. with fat grip. What grip are you using—mixed or pronated? At home I am RDLing again (though in London now, teaching) and I have been following Jujimufu's DL protocol (so pronated grip, both hands, to emphasise grip strength); this is super important, I believe. Will post on my own playing blog soon, too.

Always regular pronated grip upto 120kg for reps, but at that weight grip is almost limiting factor after 6-8 reps i.e. the bar is about to uncurl my fingers. Then move to mixed, but only ever switching the left hand. Never hook grip for DL.

[SwissDanny]

Mon - Bank Holiday in UK. Fish and chips at the seaside. Oh I do like...

Tue - Legs. I really must stretch hip flexors and piriformis more (than not much at all...)

[Nathan]

On 2017/8/30 at 3:42 AM, SwissDanny said:

I really must stretch hip flexors and piriformis more (than not much at all...)

I thought I was reading my own log for a second...  I was doing really good about stretching the HF just a bit nightly a while back, but I started using the baby whale nightly and the HF stretching just kind of died off  Need to get back to it - thanks for the reminder!

[SwissDanny]

Wed, Thu - Work commitments and travel

Fri - Push. A bit rushed, but OK.

Sat - Life happening..

Sun - Pull. 4x140kg on the DL. 

[SwissDanny]

Mon to Fri - Got in a Push/Pull session on Wed but otherwise mired in crisis business planning. Luckily not my business, but still.

Sat -  Slept 10 hours. Well actually 6+4 as managed to get up in the wrong time zone to make my golf tee time so went back to bed!

Sat - Legs. Couldn't put it off further really, but think it gave my hip a bit of a break.

[SwissDanny]

Sun - Push. The new kit at the gym is really quality stuff.  Plenty of DOMS from legs, I think the squat machine, still feeling it on Mon!

Mon - Pull. DL 3x10 100kg.  Nice CNS burner at end with the ground based squat/lunge.  Heavy singles plus max hold (c5s at the top weights) hold 140kg upto 220kg in 20kg increments gripping the bottom of the higher handle, and then 160kg to 200kg in 10kg increments at the top of the lower handle. 

[dannyg]

Nice stuff - I was wondering if you've played around with Ironmind's Rolling thunder at all? I think you'd be great at it. 

 

Just curious if you use the standing HF stretch as a warmup for lifting at all? 

 

[SwissDanny]

2 minutes ago, dannyg said:

Nice stuff - I was wondering if you've played around with Ironmind's Rolling thunder at all? I think you'd be great at it. 

Just curious if you use the standing HF stretch as a warmup for lifting at all? 

No.. had to look rolling thunder up.  I dont feel my grip is especially good.  It's an interesting question, as I keep meaning to mention in the blog that am wary of doing too much grip intensive work since I think I have early stage Dupuytrens developing (need to go get it formally checked out) that might be exacerbated by too much bar gripping...

HF stretch. No, I have been woefully bad at doing any HF work recently... have you found it to be useful?  BTW Hi Danny. Hope all is well in Korea (apart from the belligerent neighbours!) 

[Kit_L]

14 hours ago, SwissDanny said:

early stage Dupuytrens developing

SD, make sure you do the hand–wrist sequence off YouTube; I have the same problem in my family and, so far, all good. Lifting does thicken that tendon line (have a look at all your Oly-lifting friends' hands: the little finger line is always thickened, and this is not Dupuytrens). Keep the hands supple!

There is one missing from the video that I do routinely now: once you stretch any finger individually, then hold it, turn the hand away from you and straighten the arm, then pull the finger gently back towards you with the wrist in extension, then do a second contraction and re-stretch that line—this enhances and lengthens the effect considerably.

[SwissDanny]

Thanks Kit! Definitely doing the finger and hand routine regularly; often on flights.. no doubt to the mild irritation of the person next to me  The extended arm/hand variation will please them no end!

You are quite right the little finger line is most noticeable, followed by indexes, but I also have some nodules elsewhere in the palm, definitely going to check it out with a specialist sooner than later, as apparently the least invasive treatment, radiotherapy, works best in early progression stage.

[SwissDanny]

Tue - Legs. Legs were still stiff, so just BS technique, and played around lots with heavy working weight on the new leg press.

Wed - Push. Plus 20' on the stepper, need to add back more "cardio"

Thu - HIIT Class. Planks a struggle, after just a couple weeks of none, will try and do a bit each time in gym.