AttilaThePun Captains Log.

AttilaThePun

Level 3 Valued Member
Yesterday
Light Day
  1. C&P 24kg 1*1
  2. C&P Ladder (1)@24kg (2,3)@16kg*3 WITH Chinups (1,1,1)*3
  3. C&P 16kg Ladder (1,2,3)*2 WITH Chinups (1,1,1)*2
  4. Light 16kg snatch practice 10 mins
Pressed the 24kg 4 times yesterday, even as part of ladders, it's definitely getting lighter fast.
 
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AttilaThePun

Level 3 Valued Member
Heavy Day
  1. C&P Ladder (1)@24kg(2,3,4,5)@16kg*5 WITH Chinups (1,1,1,1,1)*5 (PR!)
  2. 32kg swings 140 in 10 mins
Felt pretty good today, the 24kg feels way lighter than it did 2 weeks ago.
 

AttilaThePun

Level 3 Valued Member
Medium Day
  1. C&P Ladder (1)@24kg(2,3,4)@16kg*5 WITH Chinups (1,1,1,1)*5
  2. 24kg Swings 120 in 6 minutes.
  3. 40 minute run
 
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AttilaThePun

Level 3 Valued Member
2 days ago
Variety day
  1. 45 minute jog
Yesterday
Light Day
  1. C&P Ladder (1)@24kg(2,3,)@16kg*5 WITH Chinups (1,1,1)*5
  2. 1HS 24kg 111 in 9 minutes
My forearms arn't in the best shape because I'm a d@#$ (non training related) so did easy swings instead.
 

AttilaThePun

Level 3 Valued Member
Today
Variety Day
  1. (20,15,10) Swings 28kg WITH (5,4,3) BW Pushups
  2. 3*28kg Goblet Squat WITH 28kg Getups
This is was fun!
 
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AttilaThePun

Level 3 Valued Member
Yesterday
Light Day
  1. C&P 16kg Ladder (1,2,3)*5 WITH Chinups (1,1,1)*5
  2. 28kg 1HS 80 in 9 minutes
heavier swings but took them nice and easy
 

AttilaThePun

Level 3 Valued Member
Medium Day
  1. C&P Ladder (1,2,3,4)@16kg*5 WITH Chinups (1,1,1,1)*5
  2. 24kg 1HS 100 in 4 minutes.
Swings were strong, went lighter on the presses because I wasn't feeling strong today.
 

AttilaThePun

Level 3 Valued Member
2 days ago
Variety Day
  1. 100ish 28kg swings with some pressups and squats inbetween swing sets (I lost count)
Today
Heavy Day
  1. C&P Ladder (1)@24kg(2,3,4,5)@16kg*5 WITH Chinups (1,1,1,1,1)*5
  2. 24kg 1HS 120 in just over 4 minutes.
Swings were real strong today, pretty close to continuous swinging, did something like 2 sets of 40 and 2 sets of 20 swapping hand every 10. I think if I swung continuously I'd be around 170, only had around 20 breaths worth of rest (some faster than others).
 

AttilaThePun

Level 3 Valued Member
Saturday Last Week
Heavy Day
Morning




    • Park run 5k 30:41 mins
Was very wet, muddy, and slippery, had to slow down and take it easy.

Afternoon




    • C&P Ladder (1,2,3,4,5)@16kg*5 WITH Chinups (1,1,1,1,1)*5
Monday
Light Day
  1. C&P Ladder (1)@24kg (2,3)@16kg*5 WITH Chinups (1,1,1)*5
  2. 28kg swings 100 in 6 mins
Today
Medium Day
Morning

  1. C&P Ladder (1)@24kg(2,3,4)@16kg*5 WITH Chinups (1,1,1,1)*5
Afternoon
  1. Touch rugby 2hrs
Approaching 13 weeks on ROP now I believe, going to deload after my next heavy day and probably do S&T to build my 24kg numbers up a bit so I can do ROP with 24kg.
 
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AttilaThePun

Level 3 Valued Member
Heavy Day
  1. C&P Ladder (1)@24kg(2,3,4,5)@16kg*5 WITH Chinups (1,1,1,1,1)*5
  2. 32kg swings 75 in 3 minutes.
First cycle of ROP (13 weeks) complete with 16kg. Need to find a way to bridge the gap between 16kg ROP and 24kg ROP, 16kg is just getting far too easy now.
 
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AttilaThePun

Level 3 Valued Member
Yesterday
  1. 4*1 C&P@24kg WITH 4*1 Chinup
  2. 10*10 1HS 24kg
Today
  1. 10*10 1HS 28kg
  2. 10*1 TGU 28kg
quite easy, almost got the time standard without really pushing it (took around 17 minutes).
 

AttilaThePun

Level 3 Valued Member
Last Thursday
  1. 6*1 C&P@24kg WITH 6*1 Chinups
  2. 10*10 24kg 1HS
Friday
  1. 10*10 1HS 28kg
Saturday
  1. 8*1 C&P@24kg WIT 8*1 Chinups
  2. 10*10 1HS 28kg
 

AttilaThePun

Level 3 Valued Member
Ok so it's been a while, but I still continued to train!

I just did S&T by the book with 24kg, I didn't test at the end, but this was quite tough considering I'd only ever got 1 rep with 24kg before starting S&T, some of the days were quite the struggle (I know it is mostly meant to be easy training but...) but I managed to get all the reps, including the days with 3 reps so my press has increased quite nicely. Whilst doing this program I did a few runs (2-3/week) and some swings/pushups almost daily.

I'm running a 10km race in April but unfortunately I've moved house and it's really hilly around here in yorkshire so I'm constantly running hills, and due to this I've started to get Achilles tendonitis. So I decided I'll finally give Dan Johns' 10'000 swing challenge a try whilst that heals up.

Day 1 (Today)
15 Swings
1 Pushup
35 Swings
2 Pushups
15 Swings
3 Pushups
35 Swings
x5
TIME: 52:46:50 (mins:sec:milisec)

This was tougher than I expected, my forearms felt like they were going to explode by the end.
 
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