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Daily Recharge

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Re: Daily Recharge

Post by Rastaman on Mon Jan 11, 2016 12:11 am

Thanks Dave, sound interesting I'll give it a try!
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Re: Daily Recharge

Post by Rix on Tue Jan 12, 2016 11:09 am

Super jealous of your diamond HeSPU! BTW i just read all your private emails haha im back
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Re: Daily Recharge

Post by Rastaman on Sun Jan 17, 2016 3:16 am

Hey RIX !  Glad your back mate, this place wasn't the same without you... even though your a POM  :D

Need to start listening to my body better, can't do the daily volume that I'm used to... must be getting old!
My last Push/Pull workout felt tight pain in traps and left shoulder and pushed through the workout and then topped it off with some swings.  Have had a constant pain in the 'Sheneck', somewhere from neck/traps/shoulder which has impacted more than just my training.  Have been using pain killers to get through the night and allow  enough sleep to enable me to work.  Heat and trigger point/mobility for the last 2 days and seem to be getting somewhere.

Bit frustrated with not being able to train and have had time to think about why I train.  Staying healthy and pain free might be a better goal for now...

Will hopefully be updating my training here in another week or so.


Last edited by Rastaman on Sun Jan 17, 2016 4:50 am; edited 1 time in total (Reason for editing : Reflection)
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Re: Daily Recharge

Post by itlives on Mon Jan 18, 2016 4:03 pm

Rasta- be careful with your sheneck pain! Maybe switch to core/legs only for a week or so while taking some nsaids.  At your young age you aren't going to lose anything. At your old age, you can make a nagging pain into a chronic pain if you're not wise.
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Re: Daily Recharge

Post by Rastaman on Thu Jan 21, 2016 9:53 pm

itlives wrote:Rasta- be careful with your sheneck pain! Maybe switch to core/legs only for a week or so while taking some nsaids.  At your young age you aren't going to lose anything. At your old age, you can make a nagging pain into a chronic pain if you're not wise.
Thanks Mike, appreciate the advice.  I've been working the core/legs for the last week or so and making use of my polar loop activity tracker.  Averaging 18,000 steps a day with beach and bush walks.

Today:
Very Wide HeSPU :4  reps
SS
30 Sec Pullups x 3 reps
# not really a superset  :)

Goblets, halos and S Bridges

Swings 16 Kg x 80 

TGU 16 Kg: 1/1 x 3

# Could feel something in the left shoulder (very dull ache) after the HeSPU which seemed to go after the 3rd set of swings.  Feeling good at the end of the swings, but decided to cut short of 100 and see how the shoulder feels once it cools down.  I seem to have lost a large amount of strength with the HeSPU and left arm TGU which does not feel anyway in proportion to the 2 weeks I've had off.  There is no way, I'd consider holding any more than 16 Kg comfortably over head for a while.
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Re: Daily Recharge

Post by Cesar on Thu Jan 21, 2016 10:26 pm

Nica Rasta - I have a fitbit chargeHR and meeting my daily goal of 15k every day at a minimum.

take care of yourself. rest and listen to what your body says. good luck and heal up quick
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Re: Daily Recharge

Post by Rastaman on Thu Jan 21, 2016 11:42 pm

Cheers Cesar.  15k is a good daily minimum, my Wife has a ChargeHR as well and is loving it.
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Re: Daily Recharge

Post by Rastaman on Sat Jan 23, 2016 4:33 am

Today:

S Bridges/Goblet squats

Mobility Getups

Swings 16 Kg x 104
13. X 8 , max HR 141

TGU 16 Kg 1/1 x 5
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Re: Daily Recharge

Post by Rastaman on Sun Jan 24, 2016 7:01 pm

Cracked the back of my old iron gym doorway pull-up bar.  Have ordered this which will hopefully allow me to Deadhang with straight legs:
[You must be registered and logged in to see this link.]

Price ok, but shipping and exchange rate was a killer XD
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Re: Daily Recharge

Post by Rastaman on Mon Jan 25, 2016 4:59 am

Today:

Goblet Squats/S Bridges
Mobility Getups 12 Kg

HeSPU (wide) 2,2,2
SS
30 Sec Deadhang Pullups 4,4,4

Swings 16 Kg x  100
Max Hr 141

TGU: 16 Kg 1/1 x 2 
        20 Kg fail Left
        16 Kg fail Left, R -1

# 2 Reps is a max on the HeSPU at the moment (Feels like I'm pushing an extra 20 Kg overhead)
Left shoulder is very ordinary on the TGU, no pain whatsoever just feels very weak unstable.  Feel like I can push twice the 20 Kg with the right.  Will stay with the 16 until my strong side catches up with my stronger side  :)

Have started using KB wrist guards with the TGU's, feel good on the bruised part of my forearm and I think I lock the wrist better and thus the elbow.
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Re: Daily Recharge

Post by Rastaman on Mon Jan 25, 2016 9:56 pm

Today

Mobility Getups  and Arm Bars: dropped back to 7.5 Kg for the left

Goblets/SBridges

Swings 16 Kg:100  13 x 8.  Max HR 142, 01:40 rest between sets

Bridging: wallwalks & feet elevated holds
90/90 & QL stretch, 3 min Deadhang.

# Decided to rest overhead pressing & Getups for a few more days.  No pain, but definite weakness in RTC, something going on.  Don't want to inflame it again now that I'm pain free.
Working light (7.5 Kg) arm bars and mobility Getups 2 x a day to keep some blood flow in the area and maintain mobility.  The RTC is sore to massage, but feels more like DOMs after 2 weeks rest.
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Re: Daily Recharge

Post by CCTommy on Wed Jan 27, 2016 11:11 am

Do you do 100 swings all in a row : D?
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Re: Daily Recharge

Post by Rastaman on Thu Jan 28, 2016 6:19 am

CCTommy wrote:Do you do 100 swings all in a row : D?
No  mate, last workout was 13 sets of 8 swings, maintaining max HR <143.  

Today:
Goblets/S Bridges
Mobility Getups and arm bars

Swings: 16 Kg x 100, 15 sets.  Started with 8, down to 5 swings last few sets.  Max HR 142.  Back at work and broken sleep, stress.  Not surprised unable to get the HR down between sets as quickly as usual.

TGU: 16 KG: 1/1 x 5
# First time in a while to get through full 5 sets with left shoulder RTC... feels good again.

90/90 and QL Stretches

Bridge Holds
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Re: Daily Recharge

Post by Rastaman on Fri Jan 29, 2016 1:55 am

29th

S  Bridges/Goblets
Mobility Getups/arm bars

Swings: 16 Kg x 101: 10 x 8 swings , 3x7 swings
Max HR 145 on final set

TGU: 16 Kg 1/1 x 5

30 Sec Pullups x 4

Wall Walks/90/90 & QL Stretch

Later.... handstand work coming away from the wall.  Will start working these daily now and give my shoulder/RTC a bit more time to fully heal before starting Diamonds again.
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Re: Daily Recharge

Post by Rastaman on Sat Jan 30, 2016 6:33 am

Mobility Getups/Goblets/S Bridges/Deadhang 2 mins

Handstand practise -  coming away from the wall
Frog stands

Deadhang Pullups with 5 sec pause x 8 reps

Swings: 16 Kg x 102, 11 sets of  8 and 2 sets of 7 swings.
Max HR 141

TGU: 16 Kg 1/1 x 5
#Time to start increasing weight again I think

Wanted to start one arm swings and HeSPU again, but another day rest on the left shoulder is probably needed.
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Re: Daily Recharge

Post by Dave on Sat Jan 30, 2016 2:55 pm

You can never go wrong with a little more rest. We've all only got one body, better make sure it's fresh!
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Re: Daily Recharge

Post by Rastaman on Sun Jan 31, 2016 1:29 am

Cheers Dave!

Mobility Getups/Goblets/S Bridges/Deadhang 2 mins

Handstand practise -  coming away from the wall
Frog stands

Swings: 16 Kg x 104, 13 sets of  8 
Max HR 142

TGU: 16 Kg 1/1 x 4, 20Kg x 1/1

# The crow stands were very ordinary.  Worked up to 60 sec on these years ago with CC... alot of work to do again.
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Re: Daily Recharge

Post by Dave on Sun Jan 31, 2016 3:07 am

Crow stand = frog stand?
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Re: Daily Recharge

Post by Rastaman on Sun Jan 31, 2016 3:09 am

Dave wrote:Crow stand = frog stand?
Yeah,  same thing I think  :scratch:
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Re: Daily Recharge

Post by Dave on Sun Jan 31, 2016 3:09 am

Cool. So ordinary is good?
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Re: Daily Recharge

Post by Rastaman on Sun Jan 31, 2016 3:14 am

No, I just expected to have maintained the skill with out working it.  From all the HeSPU work, but maybe I've been relying on the wall more than I realise.  I originally worked these up to a minute hold before progressing to a HeSPU.
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Re: Daily Recharge

Post by Dave on Sun Jan 31, 2016 3:23 am

Wow! I can barely hold a handstand against the wall for a minute, if even that long! I seem to recall my record was around 0:53.
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Re: Daily Recharge

Post by Rastaman on Mon Feb 01, 2016 3:05 am

Today:
Mobility Getups/Goblets/S Bridges/Deadhang 2 mins

Handstand practise -  
Frog stands

HeSPU: 4 reps

Swings: 16 Kg x 100, 10 x 10 EMOTM
Max HR 163

TGU: 16 Kg 1/1 x 5: Time 04:20 

5 Sec Deadhang Pullups x 7

AB Rollouts: x 5
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Re: Daily Recharge

Post by Rastaman on Wed Feb 03, 2016 9:35 pm

Two days forced rest... really looked forward to this work out.  Was hard not to swing yesterday!

S Bridges/Goblets/Mobility Getups and arm bars

Hand stand work, crow stands.

AB Rollouts x 3

Swings: 16 Kg x 120:
13 x 8 Two Hand swings & 8 L,8 R

Max Hr 137,  down to 70 between the first 3 sets (1 min 50 rest) conditioning is improving steadily need to  start decreasing rest time and then increase the number of swings per set.  The EMOTM sets of 10 last workout seems to have given me a kick  along, will continue with these at end of each 5 day cycle.

TGU:16 Kg x 12, 2/2 x 2 & 2/2. Done with no rest and without setting the bell down, 30 sec rest before second set of 2/2... brutal TUT!)  Will  work up to 3/3 x 2 without rest and then move up to 20 Kg bell.  The left shoulder now feels  110 % 

# Note to self not to do AB rollouts before Swings,  can feel niggle in lower back through out swings/TGU.

Listened to S&S audiobook again on my drive home... always seem to pick up some small detail with the Swings and Getups that I have been missing...
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Re: Daily Recharge

Post by Rastaman on Fri Feb 05, 2016 8:58 am

Swings 16 Kg x 102: 11 x 8 swings & 2 x 7
Max Hr  141 : 1 min 45 rest

TGU:  16 Kg :2/2
        20 Kg: 1/1
        16 Kg: 3/3
Total: 12

# Had to push to get this workout done, late night and feel the kids flue coming on.

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Re: Daily Recharge

Post by Brahma Bill on Sat Feb 06, 2016 6:33 pm

I'd advise against getting the Flu :D /
Are you seeing your heart rate recovering quicker? Is that something your tracking as well?
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Re: Daily Recharge

Post by Rastaman on Sat Feb 06, 2016 6:55 pm

Brahma Bill wrote:I'd advise against getting the Flu :D /

Lol!  Took your advice Bill and feel a lot better today.

Brahma Bill wrote:Are you seeing your heart rate recovering quicker? Is that something your tracking as well?

Yeah the HR is recovering down under 100 a lot quicker now, which is allowing my max to stay< 143 while reducing the rest periods.  It's a fine line, it only takes increasing the number of swings to 9 per set and the Hr blows out over the 143.  Will continue reducing rest until I can maintain <143 EMOTM with the 16kg, before working 9 and then 10 swing sets... and then onto the 24 kg.
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Re: Daily Recharge

Post by Rastaman on Sun Feb 07, 2016 7:17 am

Today 02.07.2016

Goblets/SBridges/ Mobility

Swings 16 Kg: x 103, 12 x 8 & 1 x7
Max HR 142, Rest : 1 min 40
# will stay at this rest period next workout, felt down on intensity for the first 4/5 sets.  Still a touch of Flue.

TGU: 16 Kg: 1/1
       20 Kg: 1/1 x 3
       16 Kg: 1/1
# 15 sec rest between sets, building up good endurance on these, Felt Solid.
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Re: Daily Recharge

Post by Elethor on Sun Feb 07, 2016 3:43 pm

Rastaman wrote:Today 02.07.2016

Goblets/SBridges/ Mobility

Swings 16 Kg: x 103, 12 x 8 & 1 x7
Max HR 142, Rest : 1 min 40
# will stay at this rest period next workout, felt down on intensity for the first 4/5 sets.  Still a touch of Flue.

TGU: 16 Kg: 1/1
       20 Kg: 1/1 x 3
       16 Kg: 1/1
# 15 sec rest between sets, building up good endurance on these,  Felt Solid.

Looking solid bro, no doubt you were a rugby league player at one point in your life !
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Re: Daily Recharge

Post by Rastaman on Tue Feb 09, 2016 6:09 am

Cheers Elethor.

Today 02.09.2016

Goblets/S Bridge/Mobility Getups arm bars

Swings 16 Kg: x 104,  13 sets of 8
Max HR 142, Rest 1 min 40

TGU:  20 Kg: 1/1 x 4
         16 Kg: 1/1 

Stand to Stand Bridges 

# Good intensity with swings, enjoy how light the 16 feels after the 20 Kg getups.
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Re: Daily Recharge

Post by Elethor on Tue Feb 09, 2016 6:13 pm

You sure swing a lot of weights. Is that the core workout for cardio that you are using ? Sounds like double what I can do !
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Re: Daily Recharge

Post by Rastaman on Tue Feb 09, 2016 11:27 pm

Thanks Elethor.  Not a lot of weight -only 16 Kg, don't do cardio - apart from bush/beach walking, moderate intensity that I can maintain almost daily.  The goal  is consistency.

Today 02.10.2016

Swings: 16 Kg x 104; 13 sets x 8.  Mix of 2 hand, shadow and 1 hand swings.
Max Hr:  145 for 3 of the sets.  Should have cut back to 7 swing sets early on, the resting Hr was elevated to start with and slow to recover (as it usually is at work).  Turned off the clock and exended the rest periods until Hr <100 for the last 7 sets.

TGU:  20 Kg: 1/1 x 4
         16 Kg: 1/1

# The last set of getups  were done as a sort of drop  set, set down the 20 and straight onto the 16.  Feels feather light and reminds me of when the 16 felt heavy.  Stay consistent and the 20 will  feel the same in no time.

30 Sec Pullups / HLR:
4/4 : 2 minutes hang time.  Pullups done on the 30 sec and HLR in between.

OAC with 1 finger assist: 1/1 x3

#My new doorway pullup bar arrived today.  Allows full deadhang as the top of the bar extends above the door frame.  The lower bar is  about a foot below which is great  for OAC finger assist work as it allows the top half of the movement to be unassisted.


Last edited by Rastaman on Wed Feb 10, 2016 8:56 am; edited 1 time in total
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Re: Daily Recharge

Post by Brahma Bill on Wed Feb 10, 2016 7:30 am

What's a "shadow" swing?
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Re: Daily Recharge

Post by Rastaman on Wed Feb 10, 2016 8:00 am

Brahma Bill wrote:What's a "shadow" swing?
An overspeed eccentric - no float.

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Re: Daily Recharge

Post by Rastaman on Thu Feb 11, 2016 1:29 am

02.11.2016

Swings: 16 Kg x 104, 13 x8 : Mix of 1 and 2 Hand 
Max Hr: 143,  rest 1 min40

TGU: 20 Kg: 1/1 x4
         16 Kg: 1/1
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Re: Daily Recharge

Post by CCTommy on Thu Feb 11, 2016 4:09 pm

how often do you do kettlebell swings :)?
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Re: Daily Recharge

Post by Rastaman on Thu Feb 11, 2016 7:16 pm

CCTommy wrote:how often do you do kettlebell swings :)?
Aim for 100 swings atleast  5 x a week.  I can manage to do 6 consecutive days when away at work and then 2 days rest.  At home isn't as easy, 4-5 times a week.
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Re: Daily Recharge

Post by Rastaman on Fri Feb 12, 2016 2:12 am

02.12.2016

Swings: 16 Kg x 102: 11 sets of 8, 2 x 7
Max Hr: 143,  1 min 40 rest

TGU: 20 Kg : 1/1 x 5
Minimal rest between sets: TIME 08:15
Max Hr :  170
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Re: Daily Recharge

Post by Rastaman on Sat Feb 13, 2016 12:18 am

02.13.2016

Beach/Bush walk : 13 K

Swings 16 Kg: 104, 13 x 8; Mix of 1 and 2 Hand
Max Hr: 141, Rest 1 min 40
# Great intensity.  Tried 5 mins straw breathing after warmup, managed to get rest Hr down to 60 before starting swings and helped with focus. Happy with not having to drop back to 7 rep sets to maintain < 143... progress.

TGU:  20 Kg: 1/1 x 5
Slow tempo - no clock.  5 sec pauses at each transition - focus on technique, shoulder pack and lockout, rest as needed between sets.

No rest after getups:

HLR: 10 x 3 sets
SS
Standing AB Rollouts: 2 x 3 sets.

Wall walks.
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Re: Daily Recharge

Post by Dave on Sat Feb 13, 2016 1:14 am

Standing ab rollouts = mandatory :twisted:
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Re: Daily Recharge

Post by Rastaman on Sat Feb 13, 2016 1:51 am

Dave wrote:Standing ab rollouts = mandatory :twisted:
For sure!  Need to work them more often.
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Re: Daily Recharge

Post by Rastaman on Sat Feb 13, 2016 9:44 pm

02.14.2016

EMOTM Swings 16Kg: 100 : 10x10 2 hand
Max Hr : 169

TGU: 20 Kg: 1/1 x 5
Time: 09:15

Frog stands: 2 x 20 sec

30 Sec Pullups/HLR: 4/4 : 2 mins hangtime

OAC : 1 finger assists with slow negatives
1/1 x 5
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Re: Daily Recharge

Post by Elethor on Tue Feb 16, 2016 4:10 am

What do you say about DB Swings as opposed to Kettlebell swings ? Or should I look into investing in a kettlebell ?
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Re: Daily Recharge

Post by Rastaman on Tue Feb 16, 2016 6:32 am

Elethor wrote:What do you say about DB Swings as opposed to Kettlebell swings ? Or should I look into investing in a kettlebell ?
I've never tried swinging with DB's, then again I havent been swinging for very long.  

I would definitely invest in a kettlebell.  Maybe start with a 16 Kg.

Might also be worth your while in trying some "Loaded Yoga";  Turkish Getups and mobility getups, would definitely assist with your recovery after rugby.
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Re: Daily Recharge

Post by Dave on Tue Feb 16, 2016 2:48 pm

Kettlebells for the win.
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Re: Daily Recharge

Post by Rastaman on Wed Feb 17, 2016 6:46 am

02.17.2016

Swings 16 Kg: 104, 13 x 8 One & Two Hand
Max HR : 139, 1 min 40 Rest.

TGU: 20 Kg : 1/1 x 5

Bridging
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Re: Daily Recharge

Post by Rastaman on Thu Feb 18, 2016 4:43 am

02.18.2016

Swings: 16 Kg x104, 13 x 8
Max HR 136, Rest 1 min 35 (-5)

TGU: 20 Kg : 1/1 x 5
Slow tempo, minimal rest.
# Owning the 20, need to start looking for a 24.

Surprised by the low HR and quicker recovery on the swings.  Workout done after being up for 30 hours without sleep and a double coffee kick start.  Was expecting the HR to be more erratic and slower recovery, intensity felt good throughout.
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Re: Daily Recharge

Post by Elethor on Thu Feb 18, 2016 5:35 pm

I really love your swinging cardio. I started doing them for my cardio too !

Gets a good sweat going for sure. Keep going, your consistency is to die for !
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Re: Daily Recharge

Post by Rix on Thu Feb 18, 2016 8:12 pm

We all seem to be using kettlebells lately. Nice volume r-man
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Re: Daily Recharge

Post by Avocadoshake on Thu Feb 18, 2016 8:19 pm

Nice Kettlebell work, I only use them for squats and presses atm.
Still anxious to swing them. Glad you're on your way recovering. I've been/ am through a phase of reevaluating lately.
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Re: Daily Recharge

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