Dan Juson's pre-density for swipes/mills

[daniel juson]

5/24/04

Location: driveway
Pre-state: a bit tired

PM
5x5 Front Pendulums; 2 mins. rest bwn sets
RT: 6, RPE: 6

5x5 Arm casts; 2 mins. rest
RT: 9, RT: 3-4

--Really struggled w/arm casts. 25s are a beast to controlled. Stabilization via pec-lat lock really helped keep clubs in order position coming out of back position. I feel like there is endless potential for development w/25s.

[daniel juson]

--Hope you don't mind me using the template. I will revert to the regular way if it is only for the the special logs.

Date: Tuesday, May 25

Time: 6 pm

Place: driveway
Energy Level: 4 out of 10. Bad sleeping habits as of late.

Exercise Selection: Inward pends. L/R, Shield casts L/R, WW int.

Sets: 5 for each mill component

Repetitions: 5

Rest Period: 1-2 mins. per set

RPE: Inward pends: 8
Shield casts: 9

RT: IP: 4
SCast: 3-4

Sensations: anxiety due to 25s

Feelings: tired at first then CNS excited

Images: fear of injuries

Thoughts: I feel there is much to be gained with the 25s. Looking forward in internalizing the components and building better form. I will enjoy this process.

Questions: none

[Scott Sonnon]

No worries, Dan.

[daniel juson]

Date: 5/27/04

Time: 6 pm

Place: driveway

Energy Level: 5 out of 10.

Exercise Selection: forward pendulums, arm casts, Wellness™ int. AM and PM

Sets: 5 for each swipe component

Repetitions: 5

Rest Period: 1-2 mins. per set

RPE: Forward pends: 5
arm casts: 8.5

RT: FP: 6.5
ACast: 4-5

Sensations: more positive than last sessions

Feelings: tired at first then CNS excited

Images: visualizing techniques

Thoughts: Feel a bit stronger than last time. Slept better therefore better performance. I love the 25s.

Questions: none

[daniel juson]

Date: 5/28/04

Time: 10 am

Place: driveway
Energy Level: 4 out of 10.

Exercise Selection: Inward pends. L/R, Shield casts L/R, Warrior Wellness™ int. (PM)

Sets: 5 for each mill component

Repetitions: 5

Rest Period: 1-2 mins. per set

RPE: Inward pends: 7
Shield casts: 9

RT: IP: 5
SCast: 4

Sensations: tough stuff

Feelings: tiredness at first, CNS excitation then fatigue at the end

Images: visualizing technique

Thoughts: Already feel a micro-increment of improvement but felt fatigue in the end which decreased performance a bit. WW later that day really helped releasing residual tension which I felt quite a bit of.

Questions: none

[daniel juson]

Date: 5/31/04

Time: 1 pm

Place: driveway

Energy Level: 5 out of 10.

Exercise Selection: forward pendulums, arm casts, Wellness™ int. AM and PM

Sets: 5 for each swipe component

Repetitions: 5

Rest Period: 1-2 mins. per set

RPE: Forward pends: 5
arm casts: 7.5

RT: FP: 7
ACast: 6

Sensations: more positive than last sessions

Feelings: bit tired in beginning but 1 or 2 sets later felt great

Images: visualizing proper form.

Thoughts: Seems to be improvement with each session. Things are looking up.

Questions: none
_________________
Godspeed,
Dan

[daniel juson]

Date: 6/01/04

Time: 10 am

Place: driveway
Energy Level: 5 out of 10.

Exercise Selection: Inward pends. L/R, Shield casts L/R, Warrior Wellness™™ int. (AM)

Sets: 5 for each mill component

Repetitions: 5

Rest Period: 1-2 mins. per set

RPE: Inward pends: 7
Shield casts: 7.5

RT: IP: 5.5
SCast: 5

Sensations: pleasant

Feelings: not too tired, feelin fresh after 2nd set.

Images: visualizing technique

Thoughts: Making some headway on the SCasts which is keeping motivation levels up.

Questions: none

[daniel juson]

Date: 6/03/04

Time: 10 am

Place: driveway

Energy Level: 5 out of 10.

Exercise Selection: forward pendulums, arm casts, Wellness™ int. AM and PM and vibrational drills

Sets: 5 for each swipe component

Repetitions: 5

Rest Period: 1-2 mins. per set

RPE: Forward pends: 5
arm casts: 6-7

RT: FP: 8
ACast: 7-8

Sensations: positive

Feelings: felt great, great way to wake up CNS

Images: visualizing proper form.

Thoughts: exercises getting easier. lovin it and having fun.

Questions: none

[daniel juson]

Date: 6/04/04

Time: 1 pm

Place: driveway
Energy Level: 5 out of 10.

Exercise Selection: Inward pends. L/R, Shield casts L/R, Warrior Wellness™™™ int. AM and PM

Sets: 5 for each mill component

Repetitions: 5

Rest Period: 1-2 mins. per set

RPE: Inward pends: 5.5
Shield casts: 6

RT: IP: 6.5
SCast: 7

Sensations: pleasant

Feelings: feelin good and little more confidence

Images: visualizing technique

Thoughts: I'm really appreciating this approach to quality before quanitity.

Questions: none

[daniel juson]

Date: 6/07/04

Time: 6 pm

Place: driveway

Energy Level: 6 out of 10.

Exercise Selection: forward pendulums, arm casts, Wellness™ int.PM
Sets: 5 for each swipe component

Repetitions: 5

Rest Period: 1-2 mins. per set

RPE: Forward pends: 5
arm casts: 5.5

RT: FP: 8
ACast: 7.5-8

Sensations: positive

Feelings: increase in confidence

Images: visualizing proper form.

Thoughts: gaining more control in the 5x5 range and will probably move up to the 5x6 range.

Questions: none

[daniel juson]

Date: 6/08/04

Time: 1 pm

Place: driveway
Energy Level: 5 out of 10.

Exercise Selection: Inward pends. L/R, Shield casts L/R, Warrior Wellness™™™™ int. AM

Sets: 5 for each mill component

Repetitions: 5

Rest Period: 1-2 mins. per set

RPE: Inward pends: 5
Shield casts: 5.5

RT: IP: 8
SCast: 8

Sensations: pleasant

Feelings: feelin good and little more confidence

Images: visualizing technique

Thoughts: Will go 5x6 and possibly do strength 3X's a week AM and PM sessions.

Questions: none

[daniel juson]

Date: 6/14/04

Time: 1pm and 9pm

Place: driveway

Energy Level: 5 out of 10.

Exercise Selection: Shield casts, inward pends ww int. AM; arm casts, forward pends ww. int PM

Sets: 5 for each swipe component

Repetitions: 6

Rest Period: 1-2 mins. per set

RPE: shield casts: 6, inward pends: 5.5
arm casts: 6.5, forward pends: 6

RT: shield casts: 7.5, inward pends: 7
arm casts: 7.5, forward pends: 8

Sensations: positive

Feelings: confident

Images: visualizing techniques

Thoughts: getting stronger by the practice. feelin good.

Questions: none

[daniel juson]

Date: 6/16/04

Time: 11am and 9pm

Place: driveway

Energy Level: 5 out of 10.

Exercise Selection: Shield casts, inward pends Warrior Wellness™ int. AM; arm casts, forward pends Warrior Wellness™. int PM

Sets: 5 for each swipe component

Repetitions: 6

Rest Period: 1-2 mins. per set

RPE: shield casts: 6, inward pends: 5.5
arm casts: 7, forward pends: 6

RT: shield casts: 7.5, inward pends: 7.5
arm casts: 7.5, forward pends: 8

Sensations: positive and negative

Feelings: confident and a little tired

Images: visualizing techniques

Thoughts: 1st session went quite well but was kinda tired later that day so some of the sets were a bit harder than usual.

Questions: none

[daniel juson]

Date: 6/19/04

Time: 9am and 6pm

Place: driveway

Energy Level: 5 out of 10.

Exercise Selection: Shield casts, inward pends Warrior Wellness™™ int. AM; arm casts, forward pends Warrior Wellness™™. int PM

Sets: 5 for each swipe component

Repetitions: 6

Rest Period: 1-2 mins. per set

RPE: shield casts: 6, inward pends: 5.5
arm casts: 7, forward pends: 6

RT: shield casts: 7.5, inward pends: 7.5
arm casts: 7.5, forward pends: 8

Sensations: positive

Feelings: confident

Images: visualizing techniques

Thoughts: for the most part smooth sailing in form and effort. feelin good.

Questions: none

[daniel juson]

Date: 6/21/04

Time: 10am and 6pm

Place: driveway

Energy Level: 5 out of 10.

Exercise Selection: Shield casts, inward pends Warrior Wellness™™™ int. AM; arm casts, forward pends Warrior Wellness™™™. int PM

Sets: 5 for each swipe component

Repetitions: 6

Rest Period: 1-2 mins. per set

RPE: shield casts: 5.5, inward pends: 5
arm casts: 6, forward pends: 6

RT: shield casts: 8, inward pends: 8
arm casts: 8, forward pends: 8

Sensations: positive mostly

Feelings: confident

Images: visualizing techniques

Thoughts: perhaps one more session of 5X6 then move on to seven. lookin to go back to making food log.

Questions: none

[daniel juson]

Date: 6/25/04

Time: 730am and 6pm

Place: driveway

Energy Level: 5 out of 10.

Exercise Selection: Shield casts, inward pends Warrior Wellness™™™™ int. AM; arm casts, forward pends Warrior Wellness™™™™. int PM

Sets: 5 for each swipe component

Repetitions: 7

Rest Period: 1-2 mins. per set

RPE: shield casts: 5, inward pends: 5
arm casts: 5.5, forward pends: 5

RT: shield casts: 8, inward pends: 8
arm casts: 8, forward pends: 8

Sensations: positive, good

Feelings: confident and in control

Images: visualizing techniques

Thoughts: feel ready for 5X8 but will give 5X7 one more go to let the skill sink in better.

Questions: none

[daniel juson]

Date: 6/28/04

Time: 10am and 4pm

Place: driveway

Energy Level: 5 out of 10.

Exercise Selection: Shield casts, inward pends Warrior Wellness™™™™™ int. AM; arm casts, forward pends Warrior Wellness™™™™™. int PM

Sets: 5 for each swipe component

Repetitions: 7

Rest Period: 1-2 mins. per set

RPE: shield casts: 5.5, inward pends: 5
arm casts: 5.5, forward pends: 5

RT: shield casts: 8, inward pends: 8
arm casts: 8, forward pends: 8

Sensations: positive, good

Feelings: confident and in control, some resistance in some sets

Images: visualizing techniques

Thoughts: will confidently move on to 5X8 for about 2 practices.

Questions: none

[daniel juson]

Date: 07/01/04

Time: 10am and 4pm

Place: driveway

Energy Level: 5 out of 10.

Exercise Selection: Shield casts, inward pends Warrior Wellness™™™™™™ int. AM; arm casts, forward pends Warrior Wellness™™™™™™. int PM

Sets: 5 for each swipe component

Repetitions: 8

Rest Period: 1-2 mins. per set

RPE: shield casts: 5.5, inward pends: 5
arm casts: 5.5, forward pends: 5

RT: shield casts: 8, inward pends: 8
arm casts: 8, forward pends: 8

Sensations: positive, good

Feelings: confident and in control, some resistance in some sets

Images: visualizing techniques

Thoughts: will confidently move on to 5X8 for about 2 practices.

Questions: none

Date: 07/02/04

Time: 10am and 4pm

Place: driveway

Energy Level: 5 out of 10.

Exercise Selection: Shield casts, inward pends Warrior Wellness™™™™™™ int. AM; arm casts, forward pends Warrior Wellness™™™™™™. int PM

Sets: 5 for each swipe component

Repetitions: 9

Rest Period: 1-2 mins. per set

RPE: shield casts: 5.5, inward pends: 5.5
arm casts: 6, forward pends: 6

RT: shield casts: 8, inward pends: 8
arm casts: 8, forward pends: 8

Sensations: positive

Feelings: felt challenged, resistance in the 9 rep range

Images: visualizing techniques

Thoughts: probably spend 2 more practices in the 9 rep range.

Questions: none

[daniel juson]

Date: 07/05/04

Time: 11am and 7pm

Place: driveway

Energy Level: 6 out of 10.

Exercise Selection: Shield casts, inward pends Warrior Wellness™™™™™ int. AM; arm casts, forward pends Warrior Wellness™™™™™. int PM

Sets: 5 for each swipe component

Repetitions: 9

Rest Period: 1-2 mins. per set

RPE: shield casts: 5.5, inward pends: 5.5
arm casts: 5.5, forward pends: 5.5

RT: shield casts: 8, inward pends: 8
arm casts: 8, forward pends: 8

Sensations: positive, good

Feelings: confident and in control

Images: visualizing techniques

Thoughts: next stop.. 5X10

Questions: none

[daniel juson]

Date: 07/07/04

Time: 10am and 8pm

Place: driveway

Energy Level: 6 out of 10.

Exercise Selection: Shield casts, inward pends Warrior Wellness™™™™™™ int. AM; arm casts, forward pends Warrior Wellness™™™™™™. int PM

Sets: 5 for each swipe component

Repetitions: 10

Rest Period: 1-2 mins. per set

RPE: shield casts: 5.5, inward pends: 5.5
arm casts: 6, forward pends: 5.5

RT: shield casts: 8, inward pends: 8
arm casts: 8, forward pends: 8

Sensations: positive, good

Feelings: confident and in control

Images: visualizing techniques

Thoughts: on arm casts, visualizing pec-lat locks really helps bring those puppies under control when in front. I'll probably start the final phase of the strength/skill pre-cycle.

Questions: none

[daniel juson]

Date: 07/12/04

Time: 11am and 9pm

Place: driveway

Energy Level: 6 out of 10.

Exercise Selection: shield casts, inward pends, ww, arm casts, forward pends, ww
Sets: 2 for ea/component, 5 for ea/combo routine

Repetitions: 10 and 5

Rest Period: 1-2 mins. per set

RPE: shield casts: 5.5, inward pends: 5.5
arm casts: 6, forward pends: 5.5

RT: shield casts: 8, inward pends: 8
arm casts: 8, forward pends: 8

Sensations: positive, good

Feelings: confident and in control

Images: visualizing techniques

Thoughts: started on the final phase of the strength skill phase. estimate that I will be on this for next 2 weeks. 5X5 felt good and ready for 6. should be a fun 2 weeks.
Questions: none

[daniel juson]

Date: 07/12/04

Time: 12pm and 930pm

Place: driveway

Energy Level: 6 out of 10.

Exercise Selection: shield casts, inward pends, ww, arm casts, forward pends, ww, vibrational drills
Sets: 2 for ea/component, 5 for ea/combo routine

Repetitions: 10 and 6

Rest Period: 1-2 mins. per set

RPE: shield casts: 5.5, inward pends: 5.5
arm casts: 6, forward pends: 5.5

RT: shield casts: 8, inward pends: 8
arm casts: 8, forward pends: 8

Sensations: positive, good

Feelings: confident and in control

Images: visualizing techniques

Thoughts: will go for 5X7 on friday.

Questions: none