dnguyen411's Training Log

I've been working on S&S for awhile (since September 2015) but haven't been keeping a log. Might as well start one now.

2/13/16

2x5 Goblet Squats with bicep curl (16 kg)
2x5 Bridges
2x5 Halos (16 kg)

5x10 right-hand kettlebell swings (24 kg)
5x10 left-hand kettlebell swings (24 kg)
5x1 TGU right-hand (24 kg)
5x1 TGU left-hand (24 kg)
3x5 Clean and Press right-hand (16 kg)
3x5 Clean and Press left-hand
Note: I alternated between right and left hand for each set.

30 min "slower walk" on treadmill

 

2/15/16

3x5 Goblet Squats with bicep curl (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

5x10 right-hand kettlebell swings (24 kg)
5x10 left-hand kettlebell swings (24 kg)

Time to complete: 7 mins

5x1 TGU right-hand (24 kg)
5x1 TGU left-hand (24 kg)

Time to complete: 8 mins

3x5 Clean and Press right-hand (16 kg)
3x5 Clean and Press left-hand (16 kg)

Time to complete: 4 mins

 

I guess I should have introduced myself...

My name is Davis Nguyen from Minneapolis, MN. I started really working out and watching what I eat about 5 years ago. I was never an athletic guy and had ballooned to 215 lbs on a 5'8" frame Started with home workout videos like 30 min Shred, then started to go to the gym in 2012 and participating in Group Fitness classes. By 2014, I had worked myself down to 185 lbs but I wouldn't consider myself strong.

I started Stronglifts 5x5 in 2014 and worked on it until I was able to do 225 lb squats, 315 lb deadlift, and a 145 lb bench. I enjoyed it for a while but it got to a point where I was missing the cardio side of my workouts. I started to try and find a workout that would incorporate weight training and cardio and found the S&S book in July 2015.

I started my S&S journey in August 2015 doing it at least 3-4 times a week with some cardio like running or cycling. I'm currently up to doing one-handed 24 kg Swings and TGUs. I'm not comfortable enough yet at this weight to graduate to the next weight for swings.(i.e. I'm not meeting the time requirements for the one handed Swings yet). I started working with a 36 kg kettlebell (no 32 kg kettlebell at my gym) for TGU but I'm having a hard time with the initial press in my right arm. I broke my arm many years ago and have a metal bar in my arm. It feels like the weight of the kettlebell is pulling on my wrist in such a way where I can feel the metal bar putting pressure on the bone (it's kind of hard to explain but imagine you are pushing a wood slab against a metal point and the wood slab is bending... that's what it feels like inside my arm). This kind of pain occurred when I started working with the 24 kg kettlebell but with time I was able to find a grip that was comfortable and my arm got use to the pressure. I think I just need more time for my arm to get use to it.

Anyways, I'm working towards the meeting the Simple Goal plus a little more. Like I said earlier, my gym doesn't have a 32 kg kettlebell so I would consider meeting the Simple Goal with a 36 kg kettlebell.

 

2/17/16

3x5 Goblet Squats with bicep curl (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 two-hand kettlebell swings focusing on hard swings up and down (Shadow Swings). (16 kg)

Time to complete: 7 mins

5x1 TGU right-hand (16 kg)
5x1 TGU left-hand (16 kg)

Time to complete: 14 mins

3x5 Clean and Press right-hand (16 kg)
3x5 Clean and Press left-hand (16 kg)

Time to complete: 4 mins


Was pretty tired this morning. I didn't fall asleep until after 10pm and woke up around 4:30am. I felt a little sore in the shoulder area this morning which was surprising since I cycled yesterday (may have been from sleeping position). I decided to just use a light kettlebell (16 kg) for the swings and TGUs and followed Pavel's instructions for working out on a light day (i.e. focus on "hard" Shadow Swings and slow TGUs). Ended the workout with Clean and Press.

 

2/19/16

3x5 Goblet Squats with bicep curl (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

5x10 right-hand kettlebell swings (24 kg)
5x10 left-hand kettlebell swings (24 kg)

Time to complete: 7 mins

5x1 TGU right-hand (24 kg)
5x1 TGU left-hand (24 kg)

Time to complete: 8 mins

3x5 Clean and Press right-hand (16 kg)
3x5 Clean and Press left-hand (16 kg)

Time to complete: 4 mins

 

2/20/16

3x5 Goblet Squats with bicep curl (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

8x10 two-hand kettlebell swings (24 kg)
1x10 right-hand kettlebell swings (24 kg)
1x10 left-hand kettlebell swings (24 kg)

Time to complete: unknown

2x1 TGU right-hand (24 kg)
2x1 TGU left-hand (24 kg)
3x1 Initial Press, Hold for 3 secs (36 kg) (right and left hand)

Time to complete: unknown

Started working on the 36 kg Kettlebell for TGU. All I can manage for now is the initial chest press.

 

2/24/16

3x5 Goblet Squats with bicep curl (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

5x10 right-hand kettlebell swings (24 kg)
5x10 left-hand kettlebell swings (24 kg)

Time to complete: 7 mins

1x1 TGU right-hand (24 kg)
1x1 TGU left-hand (24 kg)
4x1 Initial Press, Hold for 3 secs (36 kg) (right and left hand)

Time to complete: unknown

3x5 Clean and Press right-hand (16 kg)
3x5 Clean and Press left-hand (16 kg)

Time to complete: 4.5 mins

As I get deeper into the sets of kettlebell swings (after set 4), I still need more than 15 seconds to settle my heart rate down to continue. By set 8, I'm waiting at least 45 seconds. I will ask in the main forums for any suggestions

Started incorporating some "leg drive" to the initial press for TGU. I found that the same principle I was applying to my bench press to provide some power with the legs can be applied here. Holding the weight felt a lot more comfortable this way.

 

2/25/16

3x5 Goblet Squats with bicep curl (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

6x10 two-hand kettlebell swings (24 kg)
2x10 right-hand kettlebell swings (24 kg)
2x10 left-hand kettlebell swings (24 kg)

Time to complete: Did not track

2x1 TGU right-hand (24 kg)
2x1 TGU left-hand (24 kg)
3x1 Initial Press, Hold for 3 secs (36 kg) (right and left hand)

Time to complete: Did not track

 

2/27/16

3x5 Goblet Squats with bicep curl (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

5x10 right-hand kettlebell swings (24 kg)
5x10 left-hand kettlebell swings (24 kg)

5x1 TGU right-hand (24 kg)
5x1 TGU left-hand (24 kg)

3x5 Clean and Press right-hand (16 kg)
3x5 Clean and Press left-hand (16 kg)

 

2/29/16

3x5 Goblet Squats with bicep curl (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 two-hand kettlebell swings (24 kg)

5x1 TGU right-hand (24 kg)
5x1 TGU left-hand (24 kg) - Note: 1 fail on 2nd set. Did not complete the down part.

 

3/2/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

5x10 two-hand kettlebell swings (24 kg) (Sets 1, 2, 5, 6, 9)
4x10 one-handed kettlebell swings (24kg) (Left and Right) (Sets 3, 4, 7, 8)
Alternating kettlebell swings (24kg) for 10 reps. (Set 10)

5x1 TGU (24 kg) (Left and Right)

3x5 Clean and Press (16 kg) (Left and Right)

 

3/4/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 one-hand kettlebell swings (16 kg) (left & right)

2x1 TGU (24 kg) (Left and Right)
3x1 TGU Initial Press, Hold for 5 secs (36 kg) (Left & Right) - Failed to hold in right hand for 5 seconds for 1 of those sets.

 

3/6/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

6x10 two-hand kettlebell swings (24 kg) (Sets 1, 2, 5, 6, 9, 10)
4x10 one-handed kettlebell swings (24kg) (Left and Right) (Sets 3, 4, 7, 8)

1x1 TGU (24 kg) (Left and Right)
4x1 TGU Initial Press, Hold for 5 secs (36 kg) (Left & Right) - Failed to hold in right hand for 5 seconds for 1 of those sets.

 

3/9/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 one-handed kettlebell swings (24kg) (Left and Right)

5x1 TGU Initial Press, Hold for 5 secs (36 kg) (Left & Right)

Tried to go to elbow on Sets 3 and 4 but the weight shifted in my hand and I didn't feel comfortable enough to get to the position without dropping the weight. Time to re-read the section on TGUs in S&S to see if I can get any tips.

 

3/10/16

2x5 Prying Goblet Squats (16 kg)
2x5 Bridges
2x5 Halos (16 kg) - Cut the warm-up short since I had to go to work early today.

10x10 one-handed kettlebell swings (24kg) (Left and Right)

5x1 TGU Initial Press, Hold for 5 secs (36 kg) (Left & Right)

 

3/14/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 one-handed kettlebell swings (24kg) (Left and Right)

2x1 TGU (24 kg) (Left and Right)
3x1 TGU Initial Press, Hold for 5 secs (36 kg) (Left & Right)

Had a tough practice this morning with the daylight savings time change. I couldn't get in a good rhythm for the swings, nevertheless, got through them. The last 4 sets were rather weak though. I either need to start drinking coffee before going to the gym or start going to bed at 8:30 pm.

 

3/16/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 one-handed kettlebell swings (24kg) (Left and Right)

5x1 TGU (24 kg) (Left and Right)

 

3/18/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

9x10 two-handed kettlebell swings (24kg)
1x10 alternating kettlebell swings (24kg)

5x1 TGU (24 kg) (Left and Right)

I planned on doing two-handed kettlebell swings only however the bell I grabbed had a metal "lip" inside the handle that rubbed against my right pinkie as I was swinging. Needless to say, it got to the point that it rubbed too much and I decided to switch to alternating swings on the last set.

 

3/20/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 two-handed kettlebell swings (24kg)

5x1 TGU (24 kg) (Left and Right)

I was sore from running a 5k on Saturday. Sets 7 through 10 of the swings were tough as I had to take more time in between to feel that I had enough power to complete 10 good reps.

 

3/23/16

3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)

10x10 one-handed kettlebell swings (24kg) (Left and Right)

5x1 TGU (24 kg) (Left and Right)