Some Progress with Dbl 24 Front Squats

To bed at 11pm and up at 6:30am for a great night's sleep. I decided to extra hydrate myself before dinner instead of my usual two large evening cups of tinderbell tea. As a result, no waking up to pee and full nights rest. Weight: 178.5 lbs.

Even though yesterday was very light, I still woke up sore in my forearms, elbows, left shoulder and lower back. First I used my thumper massager for about 10 mins, did some good-morning stretches. Last some Z:

Z-Health R-Phase

After the Z, I felt much better, and proceeded with my plans for the day. I switched pull-up routines as discussed a few days ago .. yesterday was the 1st day which corresponds to Day 6 of the 3RM Russian Fighter Pull-up Plan, namely a DAY OFF! .. Hey, hey, I wanted to break in easy to the new plan. But that was yesterday:

3RM Russian Fighter Pull-up Plan
Day 7: 1 x 4,3,2,1,1 with 2 mins rest between rungs

Warmup:
Hard Foam Roller: ITB, piriformus, upper back, shoulders
16kg 1 x 10/10 Halos
24kg 1 x 20/20 Slingshots .. no drops!
BW 1 x 10 Wall squats

Superset x 8 with one minute rest between sets, no rest between A1 and A2:
A1. Dbl 24kg 5 Front Squat
A2. Dbl 32kg 5 Swing

The squats are getting easier as the new max sets of 8 was not a problem. My double 32 swings are also getting a little stronger, however I have quite a lot of work ahead before I perform a LCCJ with them .. but that's exactly why its a long term goal (1 year plus).

3 minute rest

Double 24kg 3 x 15, 2 x 12 swings on the minute
(69 dbl swings/5 mins)

The last time I did double 24kg swings was 10 sets of 10 on the minute. This time I increased the density to 15 on the minute .. I knew it would be very tough. My goal was to do 5 x 15 but I still got close enough. What's very pleasing is that back in early Dec, I could only do a few sets of 5. Also, the nice overload from the double 32 swings is what got the 24s to feel much lighter.

24kg 3 x mixed one-hand and two-hand swings sets of 30 reps on the minute:
1 x 30 two-hand swing
1 x 10/10/5/5 one-hand swing
1 x 5/5/5/5/5/5 one-hand swing
(90 swings/5 mins)

After the 1st set of 30 two-hand swings, I my grip was almost toast so went with more hand transfers on the last two sets.

Total Volume: 24824 lbs


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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with a little sweet potato and Toor Dal
2 cups of coffee with tbs of 1/2 and 1/2
2 dates

Morning Snack:
1 small handful of roasted almonds
4 oz Kefir
1 Whey protein shake

Lunch:
1 Whey protein shake with 4 oz of Kefir
1 bowl of Gujarati beans, Toor Dal, Green Gram Curry and sweet potato
4 dates
1 large Naval orange

Afternoon snack:
3 small handfuls of roasted almonds
1 large sesame cracker

Dinner:
1 bowl of Gujarati beans with Toor Dal, sweet potato and green gram curry
1 helping of Sichuan Chicken with veggies
1 piece of strawberry rhubarb pie
1 scoop of mint chocolate chip ice cream
2 handfuls of roasted nuts