all posts post new thread

Tom’s Practice Log

Tired tonight, ridiculous long day yesterday and today, and little sleep; will stock up on fuel but may drop a weight anyway, see how I feel.
 
Timeless Simple Practice:

* Despite my previous post, I felt strong enough to push up to 32kg again tonight; I’m feeling mentally tired but the body rose to the challenge! I did ensure to take just a little longer pause when needed though.

Prying Goblet Squat w Curls:
3 x 3 28kg

One Arm Swing: 11:33
R) 4 x 10 28kg, 1 x 1 32kg
L) 4 x 10 28kg, 1 x 1 32 kg

Rest: 02:00

Get Ups: 13:15
R) 4 x 1 - 28kg, 1 x 10 32kg
L) 4 x 1 - 28kg, 1 x 10 32kg

Chin-ups:
1 x 10 reps
 
Last edited:
Saturday special:

Running - hills circuit (4.5k) - 24:32

Followed by:

Prying Goblet Squat & Curl - 3 x 5 24kg

Long Cycle Clean & Jerk - 10 x 5 24kg - 10:22
 
Simple Sunday:

Prying Goblet Squat w Curls:
3 x 3 28kg

One Arm Swing: 08:57
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32 kg

Rest: 02:00

Get Ups: 12:40
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3x 1 - 28kg, 2 x 1 32kg
- packed an extra set with the 32kg tonight. Feeling good.

Chin-ups:
1 x 10 reps
 
NTS: A crazy week at work, two days in south Wales and three days in Scotland, feel drained but need to get back on track, starting tonight.
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 3 -28kg

One Arm Swing: 09:24
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32kg
- need to breathe more effectively and aggressively next time, breathing becoming more erratic towards the end. Better engagement of the glutes.

Pause: 02:00

Get Ups: 13.22
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3 x 1 - 28kg, 2 x 1 32kg

Pause: 01:00

Towel Hammer Curls:
3 x 7 - 32kg

Bar hang: 1 x 60s
 
Simple practice
- Flat, taking it steady.

Prying Goblet Squat w Curls:
3 x 3 28kg

One Arm Swing: 09:08
R) 5 x 10 28kg,
L) 5 x 10 28kg,

Rest: 01:00

Get Ups: 12:25
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3x 1 - 28kg, 2 x 1 32kg
- 32 feels strong.

Rest: 01:00

Chin-ups:
1 x 10 reps
 
Long Cycle

Prying Goblet Squat w Curls:
3 x 5 24kg

Long Cycle Clean Jerk: 09:50
R) 5 x 5 - 24kg
L) 5 x 5 - 24kg

Bar hang: 1 x 60s

Get Ups: 08:56
R) 5 x 1 - 24kg
L) 5 x 1 - 24kg
 
Simple Sunday:

Prying Goblet Squat w Curls:
3 x 3 28kg

One Arm Swing: 09:22
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32 kg
- Swing with the 32 much stronger this evening, 28’s feeling almost light.

Rest: 01:00

Get Ups: 13:33
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3x 1 - 28kg, 2 x 1 32kg


Chin-ups: 10 + 7 + 5
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 3 28kg

One Arm Swing: 09:41
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32 kg
- Waaay too much food at lunch, damned client lunch meetings! Feel sluggish all the way.

Rest: 02:00 (extra minute)

Get Ups: 14:47
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3x 1 - 28kg, 2 x 1 32kg

Towel Hammer Curls:
3 x 7 - 32kg

Bar hang: 1 x 60 seconds
 
NTS: Tonight’s session undermined somewhat by the sensation of carrying a sack of potatoes inside my stomach; however I think I need to work on my swing to get proper energy through the drive.
 
Long Cycle - Clean & Jerk, Cleans.

Prying Goblet Squats:
3 x 5 24kg

Clean & Jerk: 10:12
R) 5 x 5 - 24kg
L) 5 x 5 - 24kg

Pull Ups:
4 x 3 reps - body weight.

Cleans:
R) 3 x 5 - 32kg
L) 3 x 5 - 32kg

Bar hang: 1 x 60 secs
 
Last edited:
4km run (Hill circuit) 22:42.

* lower back pain kicked in around 3km, felt like a compression of the spine, and stretching did not help. I think I need to incorporate some regular back stretches post exercise, as bar hang might not be sufficient.
 
Last edited:
You must log in or register to reply here.
Back
Top Bottom