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(In-)Consistently Simple

18/1/22

Day off, 1 hr indoor bouldering session. Big pump in forearms, especially RHS, woke up with a small amount of lat stiffness, return of tightness up pinky side forearms, suspect it may have always been from bouldering not kettlebells. Regardless, need to work out how to care for it.
 
19/1/22 1600 S&S 13
Swings - 14 days to 4 sets @16kg (2/2/22)
TGU - 28 days to 2 sets @24kg (16/2/22)

4L/4R @12kg
1L/1R @16kg
16kg OHS felt good, not able to launch bell as high, but pulled me down into deeper hinge which felt good.
4/4 @ 16kg
1/1 @24kg
TGU 1&2 felt good, 24kg pretty good. 3-5 felt a bit off, like my focus was lacking. Windy as buggery though, which played a part. Almost felt like I was sticking to the groove for the 24kg with the 16kg after rep#2, bit weird.

1x round of QL and 90/90 before bed
 
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20/1/22 1610 S&S 14
Swings - 13 days to 4 sets @16kg
TGU - 27 days to 2 sets @24kg

4L/4R @12kg
1L/1R @16kg
16kg OHS felt good, not able to launch bell as high, but pulled me down into deeper hinge which felt good.
4/4 @ 16kg
1/1 @24kg
Same issue as 19/1 with the sets after the 24kg feeling a bit off. Not sure what the story is here, it's almost as though I loose the path for the 16kg bell
 
21/1/22 1610 S&S #14
Swings - 12 days to 4 sets @16kg
TGU - 26 days to 2 sets @24kg

10X10T @16KG
4/4 @16kg
1/1 @24kg

Felt good, 2HS seem to rub more on the 2nd joint of LHS middle finger for some reason.

TGU felt better today, not as "off" with the 16kg after the 24kg. 24kg still feels very heavy.
 
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22/1/22 1610 S&S #15
Swings - 13 days to 4 sets @16kg
TGU - 25 days to 2 sets @24kg

4R/4L @12kg
1R/1L @16kg
5/5 @16kg, 1x press each rep @ different position each set. Felt good. Gave the 24 a rest today. Feels like a fight with it instead of "loaded yoga" with the 16kg. Will get there eventually.

Consistency over Intensity.

1x round QL straddle on block & 90/90 straight after. Making gains on straddle ROM, might try without block straight after when I'm warm next time

1 run through flexible steel routine before bed (3x5 each, 1 each frog)
 
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23/1/22 1610 S&S#16

Swings
4/4 @12kg
1/1 @16kg

TGU
4/4 @16kg
1/1 @24kg

All felt good. More familiar with the 24kg, but still heavy.

1x round of QL and 90/90 straight after. Hanging for a few mins after stretches. No tightness down pinky side forearm, which is good.
 
24 & 25/1/22

Off days, COVID booster 24th and felt a bit lousy 25th. Spent some time down the beach both days. Will try some flexible steel in tonight before bed.
 
27/1/22 1610 S&S#17

10×10T @16kg
5/5 @16kg
1/1 @24kg

Did TGU reps 5&6 with the 16kg as a single rep - up,down then up and down again. Felt good RHS, non specific "twinge / weakness" in LHS. Same as historic "twinge". Otherwise good.

3x QL on block and 90/90, 1x wrist flexor stretch straight after practice.
 
28/1/22 1650 S&S #18

SWINGS
4L/4R @12
1L/1R @16

TGU
5/5 @16
1/1 @24
24kg felt easy on the LHS, felt it on the forearm more on the RHS, still went up well. Did sets 3&4 as one rep on both sides, then repeated for sets 5&6. Felt good. Will continue like that for a bit I think.

Before bed:
2x round of QL, 1x 90/90 and wrist. 2nd QL round with no block. Will try no block when I am warm after next session and see how it feels then.
 
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29/1/22 1250 S&S #19

SWINGS
4/4 @12kg
1/1 @16kg

TGU
5/5 @16kg, sets 3-4 & 5-6 done consecutively.
1/1 @ 24kg

1x round QL, 90/90 and wrist extensor straight after. Tried QL with no yoga block, didn't get the same QL stretch. Back to the block.
 
30/1/22 1930 mini session

5x10 mixed swings @16kg
2/2 clean to get down to getup both sides. 1x press in tall sit and elbow position
1/1 clean with 24kg

Busy day, wanted 10 minutes to move something heavy before back to work tomorrow.
 
31/1/22 2015 mini S&S #1(post dayshift)

SWINGS
10T×2 @16kg
10Tx3 @24kg

TGU
2/2 @16kg
1/1 @24kg

1/1 x2 C&P @16kg to finish

Swings with the 24kg felt great, bit tough on the hands, but felt "loaded", much easier to wait for the bell more than ripping it forward before the end of the backswing. Swung to chest height no worries.

Be consistent. Turn up every day.
 
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1/2/22 1930 mini S&S#2 (post dayshift)

2x mobility w/up: 5x Goblet into 10x 2HS
SWINGS
10T×5 @24kg
TGU
3/3@ 16kg
 
2/2/22 1000 S&S #20

SWINGS
10TX1 @16KGX
2T2R2T2L2T X 9 @ 16KG
Felt good, like it wasn't much effort at all. 1hs form still not 100%

TGU
4/4 @16
1/1 @24
24kg felt heavy on forearms today

3xQL on block, 90/90, 1x forearm flexors
 
3/2/22 1600 S&S#21 (After 1st nightshift)

SWINGS
10Tx10 @16kg
TGU
5/5 @16kg

Took it easy today so I don't burn out with the bad sleep between night shifts. Felt it was better to turn up and do something light, rather than miss practice altogether.
 
5/2/22 2030

LHS wrist has been back to its old tricks again, pain up pinky side across where I think the TFCC is, random "weakness twinges" when in certain positions, particularly picking things up.

Gave LHS forearm a thorough massage, and stretched out flexors for around 5mins, holding fingers down straight on the floor with other palm.

Followed up with 5 mins or so of "waving conductor hands" with both arms raised above chest while lying on floor. Actually got a pump in RHS from doing so, LHS had noticeably more resting ROM in the extended position, so stretching did something.

Still not sure if it is the swings, getups or something in the warm-up that is pissing it off.
 
12/5/22 1100 S&S #22

Had a week off as I managed to aggregate my tennis elbow yet again. It seems like gripping the hell out of the 24kg might be the issue on the TGUs, but not 100% sure.

Have also worked on having more "pop" in the swing lockout.

SWINGS
10T x 10 @16kg
TGU
1/1 @12kg (3 minute getup). Jesus that's tough.
 
14/2/22 1400 after 3 nightshifts, 3 hrs sleep.

Aleks Salkin 9 minute bodyweight thing
-3mins 4point crawling, 0 breaks.
-3mins straight leg deadbugs, 4 breaks
-3mins marching, 0 breaks.
Felt good core activation, especially after marching.
S&S mobility x3. GS@16KG, HALO@12KG, GB

SWINGS
10Tx5 @16kg, focus on hip pop and lockout
TGU
3/3@16kg
1/1@24kg
Focus on deeper grip, bell resting under pi ky, pinky side of palm jammed into handle.
Felt good, much more solid with the different grip. Was able to perform all reps without crushing the grip, this may be the secret sauce to not pissing off my wrists/forearms. Thanks Fabio for the tip.
 
16/2/22 1100 S&S#23
3mins 6 ponit crawling, 4x 45sec dead bugs, 3mins marching.
1 set halos @12kg, 2 sets glute bridge. 5 GS then straight into 1st set of swings.
SWINGS
10Tx10 @16kg
TGU
5/5@ 16kg
Deeper grip again today. Felt easy as. Will start working 24kg back in.

Few knots in back/lats. I can only assume it is from either deadbugs/crawling or the new grip in the TGU.
 
17/2/22 1730 S&S#24
Earlier in day: 3min 6 point crawl, 5x36sec deadbugs, no marching today.
SWINGS
10T×10 @16kg
TGU
5/5 @16kg, done without rest, alternating sides each set

Straight into cooking dinner.

1x 90/90 and QL on block after dinner

Really finding the crawling has some indescribable carryover / improvement to TGU in particular. Doing the 10 sets of TGU @16 with no rest between sets has been enjoyable, could also be the improved grip.
 
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