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dnguyen411's Training Log

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4/11/17

EDG Cycle

Time: 46:51 (mins:sec)
Distance: 15.8 Miles

Avg. Power: 167 Watts
Avg. RPM: 78 RPM
Avg. Speed: 20.2 MPH

Max Power: 336 Watts
Max RPM: 122 RPM
Max Speed: 26.7 MPH

Seasonal allergies were kicking my butt yesterday afternoon and into today. The allergies made it hard to concentrate during the ride. The workout opened up my sinuses but I was still dealing with a little soreness in my throat. I'm pretty sure it's not a cold bug it's still hard to concentrate.
 
4/13/17

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, 32 (kg))
 
4/15/17

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, 32 (kg))

Notes: It was very humid in the gym Saturday morning. I had to take extra time in between sets to catch my breath.
 
4/17/17

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, 32 (kg))
 
4/18/17

EDG Cycle

Time: 51:15 (mins:sec)
Distance: 17.89 Miles

Avg. Power: 179 Watts
Avg. RPM: 80 RPM
Avg. Speed: 20.95 MPH

Max Power: 408 Watts
Max RPM: 116 RPM
Max Speed: 28.65 MPH

Intervals (4 mins on, ~1 min off)
 
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4/19/17

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, 32 (kg))

Notes: Training went a little slower than usual as I was still feeling the effects of yesterday's cycling. Swings got tiring by the 7th set but I took at least 45 sec to 1 min of rest.
 
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4/21/17

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, 32 (kg))

Notes: Training was slow again today despite a full rest day. The only thing I can think of is that I've been keeping it easy on the calorie intake.
 
4/24/17

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, 32 (kg))
 
4/25/17

EDG Cycle

Time: 50:37 (mins:sec)
Distance: 17.31 Miles

Avg. Power: 170 Watts
Avg. RPM: 75 RPM
Avg. Speed: 20.51 MPH

Max Power: 287 Watts
Max RPM: 107 RPM
Max Speed: 25.24 MPH

Lots and lots of climbing today.
 
4/26/17

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 (32 kg)
 
4/27/17

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

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

3x1 TGU (32 kg) - Alternating Right/Left
1x2 TGU (18 kg) - Right Arm
2x1 TGU (18 kg) - Left Arm

Not the best training session today. I felt slightly worn out and not 100%. The swings started out strong but I did take more than 30 seconds of rest as I got into the later sets. My goal is 30 secs of rest between swing sets.

TGUs were a mess. During my 1st get-up, during the down phase I lost control of the bell after laying back down. The bell moved to the right of the center of gravity and I had to drop the bell. Made a nice dent in the carpet. My left arm was fine but I just felt like I didn't have the long endurance strength to hold the bell static like I normally do. I completed 3 sets on each arm at 32 kg and switched to 18 kg for 1x2 sets. However, I had to set the bell down during the left hand portion and ended up doing 2x1 instead.
 
4/28/17

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 (32 kg)

Much better session today but still feel worn out. The same story as yesterday on swings: started out strong but needed more rest into the later sets. I was able to remain focus on TGUs by allowing myself plenty of rest time between sets. I started to feel some pain in my left deltoid during the 4th set but it was more of an annoyance versus a hindrance.
 
4/29/17

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

10x10 two-handed kettlebell swings (16 kg) - eccentric

5x1 TGU (16 kg) - 5 second holds at each position

1x5 Barbell Deadlift - 135 lbs
1x1 Barbell Deadlift - 225 lbs
1x1 Barbell Deadlift - 275 lbs

I took it easy today seeing that I was feeling worn out the last couple of days. However, at the end I still felt pretty good so and had a little bit of time so I wanted to see how much of my deadlift I lost (my previous PR was 315 lbs). Surprisingly I didn't feel like I lost too much. 275 lbs felt light. I ran out of time though so I couldn't test my max but I felt I could easily do 315 lbs. Maybe sometime during the next week I'll do some deadlift testing to see where I'm really at and see how kettlebell training has improved my deadlift.
 
5/1/17

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 (32 kg)
 
5/2/17

EDG Cycle

Time: 50:34 (mins:sec)
Distance: 17.1 Miles

Avg. Power: 167 Watts
Avg. RPM: 80 RPM
Avg. Speed: 20.3 MPH

Max Power: 367 Watts
Max RPM: 107 RPM
Max Speed: 27.6 MPH

Stamina Ride. Emphasis on staying around 85 RPMs with good power.
 
5/3/17

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 (32 kg)
 
5/5/17

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 (32 kg)

Notes: Started my morning off with a trial packet of Sheer Pre-Workout Strength Enhancer. Maybe it was a placebo effect but I did feel like I had more energy than usual this morning. I got through my practice with plenty of energy to spare.

*However, sets 9 and 10 (maybe sets 11 or 12 - I think I may have lost count) were challenging. I should have probably taken more time to rest inbetween the sets.

During TGUs, one of my gym's trainers commented on my form with a 32 kg bell. He said that my TGUs were very impressive. Hey, I'll take it.
 
5/6/2017

3x5 kettlebell goblet squats (18 kg)

1x5 barbell deadlift (135 lbs)
1x3 barbell deadlift (185 lbs)
1x2 barbell deadlift (225 lbs)
1x1 barbell deadlift (275 lbs)
1x1 barbell deadlift (315 lbs) - PR
0x1 barbell deadlift (325 lbs) - Failed
0x1 barbell deadlift (320 lbs) - Failed

Barbell Deadlift testing today. I wanted to see if I could get to my PR and surpass it. Got up to my 315 lbs PR but it took a lot of effort. The bar wouldn't budge at 325 lbs and I maybe got an inch off at 320 lbs. I'm glad I could still do 315 lbs but I'm a little disappointed that I couldn't do a little more.
 
5/8/17

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 (32 kg)

Notes: I was still feeling the effects of Saturday's Deadlifts on my lats. Today's practice went slower than I usually do. I had to take extra time after set 6 of swings and each lift of the TGUs was challenging but doable.
 
5/9/17

EDG Cycle

Time: 49:50 (mins:sec)
Distance: 18.1 Miles

Avg. Power: 200 Watts
Avg. RPM: 78 RPM
Avg. Speed: 21.79 MPH

Max Power: 452 Watts
Max RPM: 122 RPM
Max Speed: 29.67 MPH

Emphasis on Strength and Power today. Lots of gear for a long period of time. It was quite the workout today.
 
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