Man this jet lag kicked my ass big time this trip! I think that because we were gone two full weeks that I fully adapted to European time ( after suffering through serious jet lag the first week ) and then it hit us again coming back here. Just a few days in and they say it's one day per hour of time change you go through.
That means it could be a nine day recovery :)
Great
But, I knew I needed to get back on the horse today and get things moving again. I didn't want to re start my cycle with 250-300 24 kg swings- too much volume and speed) but I needed a little of this and a little of that.
So I settled on a weight ladder and it was perfect
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5 x 2
22 kg x 5/5 x 2
24 kg x 5/5 x 2
28 kg x 5/5 x 2
32 kg 5/5 x 2
36 kg x 5/5 x 2
40 kg x 5/5 x 2
36 kg x 5/5 x 1
32 kg x 5/5
28 kg x 5/5
24 kg x 5/5
160 reps starting with the 20 kg set
Perfect blend of loading and volume . I needed to get to some heavy bells. I demo'd a lot at the cert but nothing heavy. this was exactly right jump back in
Double KB Front squats
2 16 x 5 x 2
2 20 x 5 x 2
2 24 x 3 x 2
same thing here. Legs are still strong from all the bw squatting I do all day plus plenty of ruck walking as well as regular walking all over for travel. Legs feel solid.'
But pretty weak feeling. Also caught a small cold yesterday and still slept like shit :)
Crawls
three laps of 50 feet
Horizontal bar pushups
13, 11, 10
datsit time to eat
neverquit
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6 comments:
Rif,
Would you olease be so Kind and tell US about your diet? What are Main principles?
Sure, for the most part I use a variation on the warrior diet. have for almost ten years
breakfast 4 am coffee with heavy cream
5-9 am green tea
9 am handful or two of raw almonds
2 -3 pm main meal stirfry
onion
garlic
spinach
mushroom
3 eggs
1 slice cheese
1 full fat yoghurt
5pm vegetable soup with some kind of protein ( whatever tracy makes)
2 -3 glasses red wine
some kind of sweet ( chocolate/ gummies) after meal
that's the basic template and has kept my weight in check ( 160 lbs at 11-12 % bf) for years
the key is finding what works for you and actually doing it.
I considered mainly a high fat high vegetable diet :)
Welcome back to American soil! Hope that cold runs it's course fast!
I like the swing ladder, I've done that (with "slightly" lighter bells!) and absolutely love it. Short, sweat, heavy and to the point!
thanks Diana
cold is almost gone already just a little one. the swing ladder was, indeed short and to the point . just right for a comeback workout. I'll have to remember this one
Any supplements to note that you feel beneficial? Ie vtamins etc
Hunter I am a BIG believer in adaptogenic herbs have been using them for many years
I get them through Barlowes Herbal exixirs.com ( all one word)
this guy has the best and freshest I've ever found.Makes a HUGE difference in recovery and strength. Google adaptogens, it's amazing.
Other than that I have taken 1-2 gm Vit C every day for 30 years and added in Bcomplex lately as well.
I believe that garlic and onions ( high sulphur veg) are crucial as natural anti biotic/viral as well
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