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dnguyen411's Training Log

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6/16/17

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

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32 kg)

Notes: Didn't feel very good going to the gym this morning. I had an upset stomach and felt lethargic. Still got my practice in and other than taking extra time between sets, it actually went better than expected.
 
6/17/17

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

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32 kg)
 
6/19/17

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

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32 kg)

Notes: Woke up pretty stiff and tired this morning. Remedied the tiredness with coffee and took longer time with the warm-up phase.

Still trying to work on my endurance with the swings. I am able to complete the 10 sets but not consistently taking less than 30 seconds rest (I'm able to do this for the first 4 sets).

I feel like I'm ready to go up in weight with the TGU. I will start to incorporate the 36 kg bell next practice.
 
6/20/17

EDG Cycle

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

Avg. Power: 164 Watts
Avg. RPM: 80 RPM
Avg. Speed: 20.2 MPH

Max Power: 299 Watts
Max RPM: 109 RPM
Max Speed: 25.6 MPH
 
6/22/17

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

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32 kg)
 
6/23/17

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

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32 kg)

Notes: Training went very well today. I got up to set 7 without taking additional time for rest. I know I said I would incorporate the 36 kg in TGUs but I just haven't had the heart to grab the bell from the other side of the gym. However, I still enjoy working with the 32 kg; it's still a challenging enough weight for me.
 
6/24/17

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

10x10 two-handed kettlebell swings (24 kg)

5x1 TGU (24 kg)

Note: Needed to deload today as I didn't feel recovered from yesterday's training.
 
6/27/17

EDG Cycle

Time: 48:03 (mins:sec)
Distance: 16.8 Miles

Avg. Power: 180 Watts
Avg. RPM: 88 RPM
Avg. Speed: 21.0 MPH

Max Power: 343 Watts
Max RPM: 131 RPM
Max Speed: 26.9 MPH
 
6/28/17

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)
 
6/29/17

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

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32, 36, 32, 32, 32 kg)

Notes: Incorporated the 36 kg bell into my TGUs today. A year ago this weight felt impossible as I could barely get to elbow position. Today, I was able to get the bell up with both arms with good control. It didn't feel as heavy as I expected.
 
7/1/17

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, 36, 36, 32, 32 kg)
 
7/3/17

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, 36, 36, 32, 32 kg)
 
7/4/17

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

10x10 two-handed kettlebell swings (32 kg)

1x1 TGU (32 kg)
2x2 TGU (16 kg)

Notes: I took a break from one-handed swings today. The two-handed swings went very well. They worked my grip pretty well as my hands were getting sore near the end.

For some reason, TGUs didn't feel very strong today. The 32 kg felt unsteady in each hand, so I dropped to 16 kg for the rest of the sets.
 
7/6/17

3x5 Dumbbell Squat (30 lbs)
3x5 Bridges
3x5 Halos (20 lb dumbbell)

5x5 Dumbell Deadlifts (50 lb dumbbells - 100 lbs total)

5x1 TGU (50 lb dumbbell)

Notes: On travel. No kettlebells in sight, so I used the heaviest dumbell they had at the hotel.
 
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7/7/17

3x5 Dumbbell Squat (35 lbs)
3x5 Bridges
3x5 Halos (35 lb dumbbell)

5x5 Dumbell Deadlifts (50 lb dumbells - 100 lbs total)

5x1 TGU (50 lb dumbbell)
 
I think it's great that you hang up with S&S for so long - and I am sure that you can already smell the "Simple".
 
Mirek said:
I think it's great that you hang up with S&S for so long - and I am sure that you can already smell the "Simple".
Click to expand...
For me, S&S is a therapeutic, morning routine. It is both challenging but not overbearing where I have to use a lot of energy. Plus the routine allows me to train the next day, which is something I miss with doing 5x5 barbell training or after hard cardio.
 
7/10/17

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

10x10 one-handed kettlebell swings (28 kg)

Swing pattern: 10R, 10L, Repeat

5x1 TGU (32, 36, 36, 32, 32 kg)

Notes: I had some strange right shoulder pain this morning. It feels like I took a hit where the edge of my shoulder connects to my arm. The pain didn't affect movement but felt like a 2 to 3 on the pain scale when I touch it.

I took it easy on swings giving myself plenty of time in between sets. No shoulder pain during swings.

TGUs were tough today. I felt like I would lose the kettlebell a few times in both arms but was able to recover.

Not the best practice today. I'm not sure if my travel affected me, my not so good diet over the weekend, or sleep.
 
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7/12/17

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

10x10 two-handed kettlebell swings (32 kg)

5x1 TGU (32, 32, 36, 36, 32 kg)

Notes: Swings went well but were tiring after 6 sets. The last 4 sets felt like a grind as I was taking quite a bit of time between sets.

TGUs weren't the most stable today. I did two sets at 32 kg prior to moving to 36 kg for sets 3 and 4. No shoulder pain today so I can't really blame it on anything other than maybe not having enough sleep.
 
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7/13/17

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

10x10 two-handed kettlebell swings (32 kg)

5x1 TGU (32 kg)

Edit: I saw that I wrote one-handed swings instead of two.
 
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