Swiss Danny Workout Log

[SwissDanny]

Fri - Pull. Some good DL, upto 150x4.

Sat - Helping out at village 800 year celebrations. On feet from 9am to 2am. Bushed.

Sun - Golf walking. Boy was that bag heavy on our hilly course. It's a 7k [minimum] walk with 250vm ascent.

Mon - Push. Skipped legs, too many aches. Solid session though.

Nary a plank in sight...  

[SwissDanny]

Tue - Legs. Played with new supine leg press. 302kgx10 full RoM, more there but want to get body used to such loads. Add in some heavy leg extensions and curls and some finishing BS 8x80kg felt like 120kg. Plank tabata, stupidly tough.

Wed - Back.  RDL 3x10x100kg. Grip was tough. 3x10 scap pull ups. Plank tabata, felt easier, will start to extend work/rest ratio.

[SwissDanny]

Thu - HIIT.  Had an upper body strength focus, would rather get some cardio from it.

Fri, Sat, Sun - Golf weekend.  Finally on Sun put together a round that didnt feel like a bad round, first for too long.

Mon - HIIT.  Regular teacher on leave, stand-in put on a "fight gone bad" style circuit which was fun. Also 15' on the stepper and some leg extension, curls prior.

[SwissDanny]

Tue - Push. Solid.

Someone convinced the gym to buy a Rogue GHD machine.  It is covered in warning notices, do not use without instruction.  I think I know who convinced owner to buy ... the PT with a CF qualification who gives lady clients with zero strength training experience thrusters as an exercise in their first ever program.

[SwissDanny]

Wed - Legs. Two hours disappeared somehow.

Gym story. Leg press was being rather monopolized. I pretty much did my whole leg routine and the guy was still doing drop sets. Anyway suddenly he's finished and someone else jumps in. Doesn't want me to work in... apparently too much unloading weights might be involved.  Anyway he calls me over when he's done. Starts unloading plates from his working weight. I say it's OK... that's my starting weight... he he he. Cheap thrills!

[SwissDanny]

Thu - HIIT.  A good old CF style chipper over 4 rounds decreasing reps, total 56 burpees, 140 squats, 140 situps, 100 pushups.

Boy am I out of practice with that sort of thing.  Not helped by fact must have overdone the pushing on Tue and breastbone really sore!

[SwissDanny]

Fri - Pull.  Good session. BaU

Chesticular DOMs gone this am.

[SwissDanny]

Sat - Rest

Sun - Golf. Played well again, it's coming together. Stupid sport really though!

Mon - HIIT. Who thinks 9x stations at 2' each with 10s to transition is HIIT.

Tue - Push. BaU. Started with some rowing 2k 24spm 2:01, 2k 24spm 1:59, 1k 19spm 2:02, gotta get some conditioning back.

[SwissDanny]

Wed - Golf. Lesson + 6 holes. Cheeky last minute afternoon off. Played in shorts and shirt, not bad for October.

Lesson was 25' with my favorite teacher, "Stewie", yet more pearls of distilled wisdom!

[Nathan]

6 hours ago, SwissDanny said:

with my favorite teacher, "Stewie"

 

[SwissDanny]

Ha ha.  I saw her play at Evian Masters one year... she could hit her drives out the back of the range over a 10m high fence despite being a very petite woman (although my diligence was less thorough)! 

[SwissDanny]

Thu - Rowing and legs. Rowing 1k warm up, 2k 7:59, 2k 7:53, 1k 19spm 2:08pace.

Also golf range to lock-in lesson cues from yesterday, went really well.

[SwissDanny]

Fri - Back. Dug out my straps for the RDL. 2x10x100kg.

30' on the stepper. 590kcal... only decided in the last few minutes to shoot for 600...

[SwissDanny]

Sat - Powerlift Total.  Strict Press 57.5kg, Backsquat 130kg, Bench 90kg, Deadlift 150kg. 427.5kg.

5x500m row with 2' break. 2:10 reducing 5s per round to 1:50

Overall same as three years ago, although that was without the bench before the DL.  Interesting as I've done very little 90%+ lower 3-5 rep work in last year and thought I had lost strength. Press and bench both sticking halfway, DL stuck on floor, BS was just a confidence thing, perhaps loss of tension in the bottom.

Wondering about mixing up routine after next weeks travel, something more strength oriented.

[SwissDanny]

Sun - 60' indoor cycling class as part of the do a bit more cardio push.

Autumn has arrived, cool and wet today, gym was busy.

 

[SwissDanny]

Mon, Tue - Travel and work

Wed - Upper. Drop in to a local gym.

Thu, Fri - Travel and work

[SwissDanny]

Sat - nSuns. Bench and press.

Sun - Golf. First six holes morning fog meant all shots more than about 100m were totally blind. Interesting on a number of levels.

Mon - nSuns. Squat and Sumo DL.

nSuns is a big 4 lift based program that seems to be getting quite a lot of traction at the moment, loosely based off Wendlers 531 boring but big variant. So 5,3,1+ working sets at upto 95% of training max (being 90% of 1RM), then 6 drop sets at 3 (90,85,80%) to 5 reps (75,70,65%).  The second lift is another 8 sets at fairly low percentages c.50-70%, the a couple of accessory exercises especially pulling to balance out the pressing.

I decided to do the volume and accessory work EMOM rather than the EMOM2 recommended, otherwise it just takes too long together with warm up sets.  This was inspired by a not dissimilar program One Man One Barbell that I did a couple of years ago and got good results with.

Set training maxes off technical 1RM of BS 130, DL 150, Bench 90, Press 55 based on the "total" I did 10 days ago.  Goal is to see if I can get back to or improve historical maxes 135x3, 165x3, 100x1, 57.5x1.

[SwissDanny]

Tue - Press and close grip bench.  Really enjoyed the close grip bench, which havent done since forever, and felt super stable.

Going to have to give some thoughts to the accessory exercises.  Today did DB Rows, Face Pulls, Scap Pulls as supersets to the pressing then closed with some Tri Extensions, Bi Curls, Rear Delt Flyes, and some Lat Pulldowns.

[SwissDanny]

Wed - DL and FS.  Havent done FS for about 6 months, felt surprisingly "good" once had got wrists and shoulders used to position again.

DOMS has been pretty severe in the legs last 24 hours, so will be interesting to see how I feel after a further onslaught today. Tough but in a good way.

[SwissDanny]

Thu - BP and Incline BP

That's the end of week #1.  Based on +1 sets, weights due to go up 2.5kg each (5kg for DL). I set the training weights reasonably conservatively, but it could quickly get very spicy in the next few weeks.

[SwissDanny]

Fri - Rest. Did 30' easy on the stepper.

Sat - Bench and Press. This is a volume/dynamic day. Played around with grip widths etc and more dynamic off chest/shoulders, and finding narrower than I've been doing in the past is more powerful.

Sun - Golf.  Well the course was playing well...  winter greens being readied.

 

[SwissDanny]

Mon - BS and Sumo DL.

The Sumo DL, 6 sets at 100kg, felt much easier than last weeks'

BS 1+ set 3x112.5 without going crazy, as form was only average. I am going to progress this lift gently.

[SwissDanny]

Tue - Press and Close Grip Bench + Accessories

1+ set 6x50kg feeling solid, continuing exploring narrower grip. Really enjoying the close grip Bench too.

Accessories are lots of pulling (DB rows, T bar rows, face pulls etc) to balance out the pushing.

4x250m rowing sprints (1k during the warmup) at 1:50 down to 1:35 pace.

[SwissDanny]

Wed - DL and FS

Primary T1 lift DL. 1+ set 5x132.5kg DL  Felt solid, had a couple more, but being cautious after rowing sprints yesterday.

Secondary T2 lift. FS 65kg. Could only manage 6 or 8 reps for last (8th) set. Legs rather than back failing.

Lots of calves DOMs. Not sure if the calf raises from Mon and/or the temp rowing.

[SwissDanny]

Thu - Rest

Fri - Bench and Incline Bench. I like these programs with lots of volume at moderate rate, really have time to focus on form.

End of week two.  Based on +1 sets, adding 2.5kg to Press, Bench and Squat, and 5kg to DL, having set that training max really conservatively.