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dnguyen411's Training Log

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3/14/17

EDG Cycle

Time: 51:20 (mins:sec)
Distance: 16.8 Miles

Avg. Power: 151 Watts
Avg. RPM: 79 RPM
Avg. Speed: 19.64 MPH

Max Power: 333 Watts
Max RPM: 113 RPM
Max Speed: 26.66 MPH
 
3/15/17

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

2x10 two-handed kettlebell swings (28 kg)
8x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: (2H, 5R/5L, 5L/5R, 5R/5L, 5L/5R) 2 Times

5x1 TGU (28 kg)
 
3/17/17

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

2x10 two-handed kettlebell swings (28 kg)
8x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: (2H, 5R/5L, 5L/5R, 5R/5L, 5L/5R) 2 Times

5x1 TGU (28 kg)

Lesson of the day - don't drink a shot of espresso if you are not feeling that tired. I felt like my heart was going to burst out of my chest during swings today. I had to rest more than usual between swings and wait for my heart to calm down.
 
3/20/17

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

10x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 5R/5L, 5L/5R, repeat

5x1 TGU (28 kg)

I felt comfortable enough to start one-handed training exclusively. I'm still working on my endurance as I fell tired around set 7/8. I'm resting at least 30 seconds in between which is aggressive but I feel is challenging enough to my body to continue improving.
 
3/21/17

EDG Cycle

Time: 51:43 (mins:sec)
Distance: 18.19 Miles

Avg. Power: 185 Watts
Avg. RPM: 84 RPM
Avg. Speed: 21.1 MPH

Max Power: 622 Watts
Max RPM: 135 RPM
Max Speed: 32.9 MPH

Our instructor tried to kill us today. We did 3 rounds: Speed, Strength, and Stamina. At the end of each round, she would have us go all out for at least 45 seconds. My max stats were achieved during the last 45 seconds of the Stamina stage. I could only hold it for 10 seconds but I think that's the fastest I've gotten the spin bike up to (minus any technical issues with the bike. I'm pretty sure the bike was well calibrated and maintained).
 
3/22/17

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

10x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 5R/5L, 5L/5R, repeat

5x1 TGU (28 kg)

Notes: I tested myself on TGUs today and was able to complete the sets in 9 mins. If I can do this two more times in the next week or two, I'll start adding the 32 kg as part of my practice.
 
3/23/17

BAMM... stubbed my left pinky toe really bad last night. It was still tender and swollen this morning. It doesn't look or feel broken but I'm giving it one more day to see what happens.
 
3/24/17

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

10x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 5R/5L, 5L/5R, repeat

5x1 TGU (28 kg)

Notes: Once again, was able to do TGUs under 10 mins fairly easily.
 
3/25/17

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

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)

Notes: Could have used a rest day today. I was going strong for 5 sets of swings but needed more rest for the last half. TGUs were also a grind starting at Set 3.
 
3/27/17

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

10x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 5R/5L, 5L/5R, repeat

5x1 TGU (28 kg)

Notes: I feel like I'm not recovering enough between Swing Sets after Set 5. I'm trying to stay around 30 to 40 secs rest between sets. I could probably up my rest time to around 45 secs and do the sets every min on the min as I get later into the practice.

TGUs done under 10 mins. Time to start incorporating the 32 kg bell into my normal practice.
 
3/28/17

EDG Cycle

Time: 53:01 (mins:sec)
Distance: 18.1 Miles

Avg. Power: 170 Watts
Avg. RPM: 77 RPM
Avg. Speed: 20.48 MPH

Max Power: 320 Watts
Max RPM: 110 RPM
Max Speed: 26.27 MPH

I had an awful night of sleep last night. I went to bed at 9:30 but couldn't fall asleep until 11:00. Then I woke up again around 12:30 due to the bedroom being too warm. Woke up a little before 5:00 to get ready to go.

Today's goal was just to get through the workout. I have a feeling today is a caffeine heavy kind of day.
 
3/29/17

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

10x10 one-handed (5R/5L) kettlebell swings (28 kg) (Maybe - see notes)

Swing pattern: 5R/5L, 5L/5R, repeat

5x1 TGU (28, 32, 32, 32, 28 (kg))

Notes: I had a good night of rest but my brain was still asleep during most of the swings. I found myself on my first set forgetting to switch arms after the 5th swing and ended up doing 6R/4L. I had to correct that during the 2nd set (i.e. 6L/4R). Then after set 5 or 6 I lost track of which arm I needed to be on. Then I think I started on my left arm instead of my right during the last half. I think I got 100 swings but I'm not sure.

I started incorporating the 32 kg in my TGU practice. I really need to concentrate on keeping the bell's center of mass over my ar, correctly during the down phase, especially in my right hand. I was able to do the exercise fairly well but needed extra time to rest in between sets. The last set was challenging in both hands even though I dropped the weight back to 28 kg.
 
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3/31/17

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

10x10 one-handed (5R/5L) kettlebell swings (28 kg)

Swing pattern: 5R/5L, 5L/5R, repeat

5x1 TGU (28, 32, 32, 32*, 28 (kg))

Notes: Swings felt pretty easy today for some reason. I had plenty of energy going into the later sets.

TGUs: something happened during the 4th set in my right hand. I went from the bent position to the lunge position but didn't stay tight enough or something and the center of mass of the bell moved too far over for me to keep the bell up. I ended up needing to drop the bell to avoid pulling my shoulder out of wack. I put a nice dent in the carpet but no damage to me.
 
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4/1/17

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

10x10 two-handed kettlebell swings (24 kg) - eccentric swings for as many as I could.

5x1 TGU (24 kg) - 5 sec hold between positions.

Deload day
 
4/3/17

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

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (28, 32, 32, 32, 28 (kg))

Notes: The 5R/5L swing pattern was starting to feel "easily" doable so I decided it was time to do sets of 10 reps as my normal practice. I'm glad I took this iterative approach to one-handed swings at this weight.

Swings went really well but I can tell I need more practice to become really comfortable with 10 reps at this weight.

TGUs: still working on 3 sets at 32 kgs.
 
4/4/17

EDG Cycle

Time: 49:49 (mins:sec)
Distance: 16.59 Miles

Avg. Power: 161 Watts
Avg. RPM: 81 RPM
Avg. Speed: 19.99 MPH

Max Power: 344 Watts
Max RPM: 116 RPM
Max Speed: 26.97 MPH
 
4/5/17

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

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (28, 32, 32, 32, 28 (kg))
 
4/6/17

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

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (28, 32, 32, 32, 28 (kg))
 
4/8/17

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

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (28, 32, 32, 32, 28 (kg))

Notes: Today session was tough even though I took a day off yesterday.
 
4/10/17

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

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (28, 32, 32, 32, 28 (kg))

I worked on my car the previous day (trying to bleed brakes) which required a lot of bending. I could do the work physically but certain positions would feel tight and cause me some pain. I felt those pained positions this morning before going into the gym, mainly in my lower left back. I thought I would be slowed down by the pain but I was able to work it out. The practice work went a little slower than usual though but I still got through it.
 
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