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dnguyen411's Training Log

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1/2/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)
 
1/3/17

EDG Cycle (Formally Evolution Cycle)

Time: 54:45 (mins:sec)
Distance: 19.1 Miles

Avg. Power: 180 Watts
Avg. RPM: 80 RPM
Avg. Speed: 20.9 MPH

Max Power: 336 Watts
Max RPM: 117 RPM
Max Speed: 26.7 MPH

Concentration on hills and speed.
 
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1/5/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)

Last practice before going on vacation. I'll probably won't have access to any kettlebells but will do my best with bodyweight workouts and dumbells.
 
1/6/17 through 1/15/17

On vacation in Cancun, Mexico. I didn't have easy access to weights. But there was a gym with dumbbells. I made it twice there and did a modified S&S with a 50 lb dumbbell. Also threw in some 100 lb deadlifts with the dumbbells.

I also ran on the beech one time for 5 km.

Otherwise, most days involved a lot of walking (over 4 miles) on the beech.
 
1/17/17

EDG Cycle

Time: 42:32 (mins:sec)
Distance: 14.4 Miles

Avg. Power: 166 Watts
Avg. RPM: 77 RPM
Avg. Speed: 20.4 MPH

Max Power: 309 Watts
Max RPM: 105 RPM
Max Speed: 25.9 MPH

I ran into a bout of stomach flu the last couple days in Cancun so I wasn't 100% going back into today's workout. Better than nothing...
 
1/18/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)

Back to my normal S&S practice. Today's session was very sore on my calluses. Also, a couple of reps during my TGUs were a little off balanced. I also was getting tired as my last TGU set I didn't concentrate on finding the right grip at the beginning and the bell sat too high in my hand.
 
1/19/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

4x10 two-handed kettlebell swings (28 kg)
3x10 one-handed R/L kettlebell swings (28 kg)

5x1 TGU (28 kg)

I decided last night to start incorporating one-handed swings into my practice at this weight. The pattern I followed is 2H, R, L, repeat ending with a 2H on set 10. I am definitely out of practice with the one-handed component. The first right/left combination went okay. I found it tough to maintain my form near the end of the set and my grip wasn't very solid. During round 2 of the R/L, I found my form breaking near the end. I also was unable to complete the left side set (9 of 10 reps completed).

During round 3, I modified the R/L by doing alternating swings (i.e. R,L,R,L,...) but failed miserably. My grip was slipping and I wasn't getting a good hip thrust. I also found myself dropping the bell downwards instead of the bell going downwards in a natural arc. I end the first of these sets after 7 reps. The 2nd of this round, I decided to do 5 right then do 5 left. This went much better.

After the last 2H set, I did 2 right and 2 left to account for the missed reps during the normal.

My plan for tomorrow is to do 2H, 5R/5L, 5R/5L, repeat ending with a 2H on set 10.

TGUs are still going well. This weight is starting to feel easy. I'll test myself tomorrow to see where I'm at to meeting the 10 min requirement.
 
1/20/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

4x10 two-handed kettlebell swings (28 kg)
6x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 2H, 5R/5L, 5R/5L, repeat. End on 2H for Set 10.

5x1 TGU (28 kg)

Today's swing practice went better than yesterday. But, I did have some trouble with transitioning from my right to left during a couple of the sets.

TGUs seemed harder today. I forgot to time myself for testing but I definitely would not have made the 10 min requirement. More practice needed.
 
1/21/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

4x10 two-handed kettlebell swings (28 kg)
6x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 2H, 5R/5L, 5R/5L, repeat. End on 2H for Set 10.

5x1 TGU (28 kg)

One-handed swings are getting better.
 
1/23/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

4x10 two-handed kettlebell swings (28 kg)
6x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 2H, 5R/5L, 5R/5L, repeat. End on 2H for Set 10.

5x1 TGU (28 kg)
 
1/24/17

EDG Cycle

Time: 48:43 (mins:sec)
Distance: 17.95 Miles

Avg. Power: 205 Watts
Avg. RPM: 82 RPM
Avg. Speed: 22.11 MPH

Max Power: 431 Watts
Max RPM: 123 RPM
Max Speed: 29.2 MPH
 
1/25/17

I had a free 1 hour personal training session from my gym that I took advantage of.

3x10 Barbell Bicep Curl (40 lbs)
3x10 Bench Press (95 lbs) - Note: She had me do a normal grip on the 1st set, close grip (i.e. focusing more on triceps) on the 2nd set, followed by normal grip.
3x10 Barbell Skull Crushers (40 lbs)

3x10 One legged Pistol Squats with assistant band: This was a new exercise for me. She placed an assistant band (one of those used for assisting in pull ups) across the squat press safeties and had me do pistol squats. I really enjoyed doing this. I will have to incorporate this into my training in the future.

Static pull-up arm hang for as long as you can. I held for about 20 seconds.
 
1/27/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

4x10 two-handed kettlebell swings (28 kg)
6x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 2H, 5R/5L, 5R/5L, repeat. End on 2H for Set 10.

5x1 TGU (28 kg)

I was pretty sore today from Wednesday workout. All the exercises took longer than normal but I was able to get through them.
 
1/28/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 two-handed kettlebell swings (18 kg)

5x1 TGU (18 kg)

Light day today. I was still sore from my Wednesday training session and didn't feel comfortable with the 28 kg bell.
 
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1/30/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

4x10 two-handed kettlebell swings (28 kg)
6x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 2H, 5R/5L, 5R/5L, repeat. End on 2H for Set 10.

5x1 TGU (28 kg)

My right tricep is still sore. In certain positions, (i.e. arm bent and up like I'm trying to brush my teeth), it would be extremely painful. But other positions it would be fine. Because of this soreness, the warm-up round was challenging for both holding the bell by the horns for the goblet squats and halos. There was no pain when I did my swings. However, TGUs were a little challenging.

During the elbow to arm stage, there was a couple of times I felt my arm would buckle and the reverse from lunge to arm. But I had no problem holding the bell in that arm.

I've had long set DOMS before but not 5 days after a hard workout. I'm usually feeling better by day 4 and no pain on day 5. Maybe this is the "perks" of getting older.
 
1/31/17

EDG Cycle

Time: 51:47 (mins:sec)
Distance: 17.53 Miles

Avg. Power: 165 Watts
Avg. RPM: 78 RPM
Avg. Speed: 20.31 MPH

Max Power: 315 Watts
Max RPM: 108 RPM
Max Speed: 26.12 MPH

Concentration on Hills
 
2/1/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

4x10 two-handed kettlebell swings (28 kg)
6x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 2H, 5R/5L, 5R/5L, repeat. End on 2H for Set 10.

5x1 TGU (28 kg)
 
2/3/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

4x10 two-handed kettlebell swings (28 kg)
6x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 2H, 5R/5L, 5R/5L, repeat. End on 2H for Set 10.

5x1 TGU (28 kg)

Practice was tiring today. I found myself taking at least 1 to 2 mins between kettlebell swing sets after set 4. I just didn't have the energy this morning. Got through the practice though.
 
2/3/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

4x10 two-handed kettlebell swings (28 kg)
6x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 2H, 5R/5L, 5R/5L, repeat. End on 2H for Set 10.

5x1 TGU (28 kg)
 
2/4/17

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

4x10 two-handed kettlebell swings (28 kg)
6x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 2H, 5R/5L, 5R/5L, repeat. End on 2H for Set 10.

5x1 TGU (28 kg)
 
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