all posts post new thread

dnguyen411's Training Log

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
7/14/17

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

10x10 two-handed kettlebell swings (32 kg)

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

Notes: I went into the gym tired this morning. I really didn't feel like training so I had to rely on my morning routine habits to get me in.

Training went well today. I'm still struggling with the 36 kg during TGUs. I'm able to get the weight up but it takes a lot of mental concentration.

I'm starting to develop a blister on my left ring finger about an inch above the callus line. I probably need to cover the blister with a band-aid tomorrow so I don't break it open.
 
7/17/17

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

10x10 two-handed kettlebell swings (32 kg)

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

Notes: Day 5 of doing swings at this weight. My goal is to move to starting one handed swings on between Days 15 and 20. I looked at my records at the 28 kg bell and I didn't start transitioning over until after at least 40 days. I want to aggressively hit the simple goal in a short amount of time.
 
Last edited:
7/18/17

EDG Cycle

Time: 45:32 (mins:sec)
Distance: 16.4 Miles

Avg. Power: 193 Watts
Avg. RPM: 83 RPM
Avg. Speed: 21.6 MPH

Max Power: 369 Watts
Max RPM: 128 RPM
Max Speed: 27.6 MPH
 
7/20/17

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

10x10 two-handed kettlebell swings (32 kg)

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

Notes: Day 6 of swings at this weight. Swings are getting better at this weight as I'm not struggling with my grip as much as a few sessions ago. Based on how the next few sessions go, I may start one-handed swings starting on Day 10.

TGUs are still challenging at 36 kg. I'll go a couple more sessions at the progression I'm doing now and see how I feel.
 
7/21/17

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

10x10 kettlebell swings (24 kg)

Pattern: (10T, 10T, 10R, 10L)x2, 10T, 10T

5x1 TGU (24 kg), Static Holds in each position (10 secs, 8 secs, 6, secs, 4 secs, 2 secs)

Notes: "Light" day today.
 
7/22/17

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

10x10 two-handed kettlebell swings (32 kg)

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

Notes: Day 7
 
Last edited:
7/24/17

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

10x10 two-handed kettlebell swings (24 kg)

3x1 TGU (24 kg)

Notes: Felt like crap today and was short on time. On business travel the next couple of days so I will have to modify my training.
 
7/25/17

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

10x5 Dumbell Deadlifts (50 lb dumbells - 100 lbs total)

5x1 TGU (50 lb dumbbell)

Notes: On the road again.
 
7/28/17

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

10x10 two-handed kettlebell swings (32 kg)

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

Notes: Day 8
 
7/29/17

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

10x10 two-handed kettlebell swings (32 kg)

1x1 TGU (32 kg)
Failed TGUs at 36 kg
2x2 TGUs (16 kg)

Notes: Day 9. Today's practice was without chalk. I had to refill my chalk bag but forgot to bring said chalk bag to the car. It definitely took a lot of energy and some of my swings near the end weren't very hardstyle.

TGUs took a huge hit today. I just didn't have the strength to do the 36 kg bell.
 
7/31/17

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

10x10 two-handed kettlebell swings (32 kg)

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

Notes: Day 10. Swings are getting better but didn't feel comfortable starting these one handed. I had to rest a bit longer in between sets today.

Muscled my way to doing 4 sets at the 36 kg for the TGUs.
 
8/2/17

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

10x10 kettlebell swings (32 kg)

Swing Pattern: (10T, 5R/5L, 5L/5R) x 3, 10T

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

Notes: Started to incorporate one handed swings into my practice. Some of the one-handed swings were a mess but a majority of my swings were pretty good. I had to take plenty of rest in between sets.

For TGUs, I had a hard time doing the initial chest press on the 3rd set for both the right and left arm. I still got the weight up but it was rather messy. Dropped back to the 32 kg for the 5th set.
 
Last edited:
8/3/17

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

10x10 kettlebell swings (32 kg)

Swing Pattern: (10T, 5R/5L, 5L/5R) x 3, 10T

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

Notes: One-handed swings were much better today. The last two one-handed sets weren't as good as I found myself not swinging the bell as high in these sets but it was a marked improvement from yesterday.

TGUs were still really tough at 36 kg. It takes a lot of effort to maintain good form. The right side is my weaker side (even though I'm right hand dominate).
 
8/5/17

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

Two-handed kettlebell swings (24 kg) - (AMSAYC: 30, 20, 20, 15, 15)

1x1 TGU (24 kg) - 10 second holds in each position
2x2 TGU (24 kg)

Notes: I didn't see until later Thursday that I had a broken blister on my right hand (ring finger callus, a little below the callus). So rather than irritate the blister even more, I got some socks and made some sleeves out of them to cover the callus line.

I also decided to take it "easy" today and do a round of As Many Swings As You Can (AMSAYC) with the 24 kg. I didn't know what to expect but it was definitely challenging for my grip and posterior chain.

Also took it easy with the TGU weight. No issues there other than the swings had taken quite a bit of energy out of me.
 
8/7/17

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

10x10 kettlebell swings (32 kg)

Swing Pattern: (10T, 5R/5L, 5L/5R) x 3, 10T

5x1 TGU (32, 36, 36, 36, 32 kg) - Didn't go as planned. See Notes.

Notes: With our family's activities yesterday, I didn't eat very well. So today's practice had a lack of strength energy.

The swings went OK but I had some grip issues with the 1st set of one handed swings. I felt like the bell would slip from my hand and the transition from right to left (and vice versa) weren't very good. Most of the transitions I would catch them at the top but would swing down two-handed before swinging back up one-handed.

TGUs were a mess on the left hand side at 36 kg. 1st 36 kg set, I got the bell all the way up but bailed on the reverse. I got the bell up and down well the 2nd set. 3rd set, I got the bell up to the point before standing. Right hand side went better but didn't feel solid. The two 32 kg sets went fine without issue.
 
8/8/17

EDG Cycle

Time: 55:01 (mins:sec)
Distance: 19.2 Miles

Avg. Power: 178 Watts
Avg. RPM: 74 RPM
Avg. Speed: 20.9 MPH

Max Power: 341 Watts
Max RPM: 108 RPM
Max Speed: 26.8 MPH

Notes: Concentration on climbs and power today.
 
8/9/17

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

10x10 kettlebell swings (32 kg)

Swing Pattern: (10T, 5R/5L, 5L/5R) x 3, 10T

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

Notes: Very good practice today. Had a shot of espresso before coming to the gym; motivational music and plenty of time to train today made for good swings. However, the one-handed version still needs work as they aren't as explosive as I want since my grip isn't as strong as I want it.
 
8/10/17

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

10x10 two-handed kettlebell swings (24 kg)

1x1 TGU (24 kg) - 10 second holds
2x2 TGU (24 kg)

Notes: I was under the gun this morning and had to get done with my training in 1/2 hour. Plus, I was feeling a little tired. I mistakenly grabbed the 18 kg instead of the 16 kg bell for my warm-up. I thought I was going crazy when I was thinking the bell felt heavier than usual. It's funny how quickly the body adapts to patterns and knows something is off.

Swings went fine. I did a few sets with eccentric swings. Otherwise I just concentrated on good, hardstyle swings.

No issues with TGUs.
 
8/12/17

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

10x10 kettlebell swings (32 kg) *

Swing Pattern: 10T, 5R/5L, 5L/5R, 10T, 5R/5L, 10L, 10R, 10T, 9L, 10R, 1L.

5x1 TGU (36 kg)

Notes: My plan was to do my swing pattern that I have been doing the last several practices. However, I had a brain ^*#% on the 6 set and ended up doing 10L one-handed swings with no issue. The grip felt strong and the swings were good. However, I ran out of steam on set 9 and could only do 9 reps. I should have rested a little longer.

1st TGU training with 5x1 at 36 kg. All sets felt strong and energized.
 
Last edited:
8/14/17

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

10x10 kettlebell swings (32 kg)

Swing Pattern: (10T, 10R, 10L) x 3, 10T

3x1 TGU (36 kg)

Notes: Today's practice went okay. I had a limited amount of time this morning so breaks in between sets were short. This really impacted my swings after set 6 as they didn't feel that strong.

TGUs were messy today. I was able to do 3 sets on each arm but none of them felt very strong and stable.
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom