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(In-)Consistently Simple

21&22/3/22
Firefighting training for work
2 days of running fire drills and BA refresher training. Steak and veg for dinner each night and too many beers.

Noticed that my core was much stronger since the last time I did the training, which I credit to S&S, as it is about the only thing different. Grip was fried at the end of day 2, and pecs got a solid workout on the hose.

Am sort of considering jumping programs to PTTP for a bit to build more of a strength base, since I feel it would help improve some of my "deficiencies", but I also know that S&S covers a lot of the same bases, albeit slightly differently. Plus I don't own a barbell...
 
24/3/22 1400 S&S #28
2x5 GB, 5GS @12 & 16
1/1 Bent arm bar @8kg

SWINGS
@16kg 2x 10T, 4/4 10L/10R
2 minute rest between sets

TGU
3/3 @16kg
2/2 @24kg
2 minute rest between sets
- 1st&2nd set of 24kg felt heavy, 3&4 felt better.

Enforcing a longer rest between sets really helped one hand swings feel more solid.
 
mikhael said:
I keep my rest periods until HR is at 60-65% rate. It usually takes about 1 to 1.5 mikes.
Click to expand...
Good to know, thanks! I've been too focused on progressing towards the timed benchmark, without building up the strength I need for it.
 
26/3/22 1700 Mini S&S before N/S
Bit tight thru adductors today
5GBx3
5GSx2 @12kg, 16kg
SWINGS
10Tx2, 10L, 10R @16kg
10Tx2 @24kg
TGU
2/2@16
1/1@24

24kg felt good for swings and TGU.

Realised I have been doing finger extensor exercises with rubber band wrong, focused on holding wrist straight and "opening hand". Has been feeling better on wrist.

24kg felt good for both today, bit rough on the hands for swings.
 
27/3/22 2100 Mini session @ work
All @16kg
(10T, GSx5, GBx5) x2
10T
3/3 TGU
1/1 C+P into TGU.

Adductors bit tight still. Goblet squats felt great for them tonight, need to stop ignoring stretches or they will catch up to me. Might also start GS @24 for 1 round during full sessions. Feel like I've fallen off the progression wagon a bit lately.
 
29/3/22 1430 S+S#29 (at work)
5GS, 5GB ×3
Halo@16 5/5 ×2

SWINGS
10T, 10T, 10L, 10R, 10T, 10T, 10L, 10R, 10T, 10T
2 minue rest between sets. Something is off around LHS scap, have less internal rotation that side, plus a few knots.

TGU
3/3
On 2nd set, (LHS), felt like a tendon or similar rolled into/out of shoulder joint on the way up. Did wall angels and could feel same clicking in shoulder at bottom of ROM. Focussed on keeping what I feel was lower traps engaged and eliminated clicking in angels, and also made movement more strenuous. Did feel strangely better after however. Suspect traps/rhomboid on LHS need work.
 
31/3/22 1000
Session with SFG2
Worked on ensuring swings were dialled in.
Around 100 reps of 2HS and 1HS, 2HS up to 36kg, 1HS up to 24kg - first time with both and both felt good.

Work on slowing down the movement, not throwing knees back on lockout, but on pulling kneecaps up and leaning back slightly with the heavier bells, keeping more weight over forefoot to keep balance.

1HS grip, use a deeper grip, not finger gripping. Majority of gripping on little finger side to help engage lats etc, bicep up.

2HS grip much the same, rotate biceps up, grip with outside side of hand.

Goblet squats, do some loading the calves more, can allow foot to "collapse"

Halos, more right angles.

Need to order 32kg and start on 24kg 1HS.

Money well spent. Great session.
 
3/4/22 1630 S&S#30 (work)
3x 5GB, 5GS
Swings
10X10T@ 16kg
TGU
5/5 @16kg, almost continuously
1x 90/90 & QL Straddle on floor

Cobra pump stretch after dinner.

Feels like I haven't done a full session in ages. Looking forward to a proper session tomorrow before nightshift.
 
4/4/22 0940 S&S#31
3x5 GB
GS 2x5 @16, 1x5 @24
Halo 3x5/5 @12
Straight + Bent arm bar @8kg 1/1 +1/1

Swings
4/4 @16kg
1/1 @24kg
Swings felt good, I still can't believe how easy the 1HS @24kg are. Be interesting to see how I progress with these.

TGU
3/3 @16kg
2/2 @24kg
Dropped the first LHS @24kg, 1st 2 sets @16kg felt off as well. Putting it down to either being used to using the 16kg kettlebell kings bell at work a lot lately, or a bit of extra fatigue from the 1HS.

Longer session today, but it was good to put some quality time into myself.
 
5/4/22 1530 S&S#32 (between night shifts)
3x: Halo@12kg, 5GB, 5GS@ 16, 16, 24

10Tx4 @16kg
10Tx6 @24kg
Was planning on just doing 2 or 4 sets @24 as I was sweating heaps after warmup and 1st 2 sets @16. Did 2@ 24 then 2@16, 16s felt rubbish, bell was way too light. Pushed thru with the 24k and felt great.

TGU
3/3@ 16
2/2@ 24
Same deal as swings, was planning on 5/5@ 16k, 1st set felt too light, attacked the 24k with intent and went up easy. I think I haven't been applying my full ability to the 24k lately and that is why it's been feeling off.
1x QL straddle on block, 90/90
 
7/4/22 S&S#33 1410
3x S&S warmup. Halos @12kg, 5xGB, 5XGS @16,16,24
SWINGS
3/3 @ 16
2/2 @24

TGU
2/2 @16
3/3 @24

1 round of 90/90, QL on block and Prying cobra.

Wasn't going to push it, but then accidentally did 4 sets of swings with the 24kg. Felt good after, so pushed the TGU as well.

Trying to catch up to where I should be, but not push too hard and have a setback.
 
10/4/22 GTG S&S

Swings
08:30
10Tx3 @24kg
10L/10R

17:00
10T x1 @16
10R/10L @16 x4

TGU
17:00
3/3 @16kg
2/2 @24kg

Brought the 24kg in today. Not sure how it went if I'm honest, it's a bit rough on the hands with no chalk.
 
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