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beargash

beargash

Level 1 Valued Member
So the last 2 years for me have been pretty terrible physically. Injured my right knee for a third time during circuit training with the British military which took about 18 months to recover from (previously had tendonitis which lead to further issues). During rehab for this I then went on to bulge a disc aswell which has taken about 8 months to recover from. I'm finally at a decent level of health so have decided to go back to S&S for my second attempt. Tried it for my first time a few years back but never really took it seriously as I was more focussed on increasing my pull up and dip numbers. I did attempt a routine weekly combing the daily dose deadlifts with TGU's but it was about the time I injured my disc (probably too much too soon). I'm being much more sensible this time and easing myself in. I've been doing some KB deadlift work for a couple of weeks and started S&S again on Sunday.

27/05/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10
TGU 16l16r16l16r16l16r

28/05/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10
TGU 16l16r16l16r16l16r

29/05/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10
TGU 16l16r16l16r16l16r

I took the day off today, hamstrings were feeling a bit sore. My back and knees feel great though.
 
01/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10
TGU 16l16r16l16r16l16r16l16r

I had a long lower body stretch after today, just doing the stretches given to me by my rehab instructor. My quad and hamstring flexibility has improved massively just in the week I've started this again.
 
02/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10
TGU 16l16r16l16r16l16r16l16r
 
03/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10/10/10/10
TGU 16l16r16l16r16l16r16l16r16l16r

Increased to 8 sets of swings and got the full 10 get ups in. Feel good but the extra 3 swings were surprisingly hard on the lungs.
 
05/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10/10/10/10
TGU 16l16r24l24r16l16r16l16r16l16r

Had the day off yesterday. I didn't feel tired, just had a really busy day at work so couldn't go before or at lunch and then the evening was manic with the kids.

Upped my TGU's to 24 already as I've been practicing them reasonably often over the last couple of years and still feel comfortable with the 24.
 
06/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10/10/10/10
TGU 16l16r24l24r16l16r16l16r16l16r
 
07/07/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10/10/10/10
TGU 16l16r24l24r24l24r16l16r16l16r

It's been pretty warm here the last couple of days so I've had to do my TGU really slow to avoid slipping on my sweat. Cleaning the floor between reps is doing very little. I feel like this is a good thing, no chance of rushing reps.

I managed to get a graze on the inside of my right wrist at work yesterday and it was rubbing on the swings. I may have the day off tomorrow just to let it heal or I might try and find some tube I can cover it with.
 
09/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10/10/10/10/10/10
TGU 16l16r16l16r16l16r16l16r16l16r

No issues with the graze and my swings felt very fluid today.

Shoulders felt very tired so I stuck with the 16 on the get ups and just went a bit slower.
 
11/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5

Just the warm up today as I had to do the beep test and I was knackered after that.
 
12/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10/10/10/10/10/10
TGU 16l16r24l24r24l24r16l16r16l16r

The first time I tried S&S I loved the swings but weren't all that bothered about get ups and actually dreaded them some days. Now I have to stop myself from carrying on and doing more.
 
Welcome! Your journal title caught my eye. I am on about my 3rd or 4th attempt on S&S (fractured hand, strained intercostals, life happening etc).

Slow and steady wins the race. Looking forward to seeing your progress. You look like you have made some already.
 
Thanks for the reply.

I'll probably have another injury to deal with soon enough as that's just the luck I get and it goes with the environment I work in. The difference I need to make this time is to not get down about it and get back on S&S when I recover rather than switching to another program.

I also failed the beep test Monday which was expected after being injured for so long and my rehab being based around slow controlled strength movements rather than "cardio". I have to repeat the test in about a months time so this is a test of the GPP of S&S.
 
13/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10/10/10/10/10/10
TGU 16l16r24l24r24l24r16l16r16l16r

Finished off with six 200m sprints with 200m walks in between. Probably going to do this twice a week until I have to do my next beep test.
 
14/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10/10/10/10/10/10
TGU 16l16r24l24r24l24r24l24r16l16r

Third set of 24kg get ups we're the best I've ever felt doing them. Must have had some adrenaline buzzing around because as soon as I finished the last set I absolutely crashed. Had a stretch and feel fine now.
 
15/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10/10/10/10/10/10
TGU 16l16r24l24r24l24r24l24r24l24r

18/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10/10/10/10/10/10
TGU 16l16r24l24r24l24r24l24r24l24r

Had the weekend off as I took the dogs out on a massive hike at the top of mount Olympus and I was far too knackered to do anything but watch the world cup.
 
19/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10/10/10/10/10/10
TGU 16l16r24l24r24l24r24l24r24l24r
 
21/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10/10/10/10/10/10
TGU 16l16r24l24r24l24r24l24r24l24r
 
22/06/18

16kg goblet squat 5/5/5
Hip bridge 5/5/5
16kg halos 5/5/5
24kg swings 10/10/10/10/10/10/10/10/10/10
TGU 24l24r24l24r24l24r24l24r24l24r
 
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