dnguyen411
Level 5 Valued Member
I just noticed there must be a swearing filter on. It changed the word f-a-r-t to a bunch of symbols.
dnguyen411's Training Log
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I just noticed there must be a swearing filter on. It changed the word f-a-r-t to a bunch of symbols.
dnguyen411
Level 5 Valued Member
8/15/17
EDG Cycle
Time: 44:50 (mins:sec)
Distance: 15.4 Miles
Avg. Power: 172 Watts
Avg. RPM: 78 RPM
Avg. Speed: 20.6 MPH
Max Power: 430 Watts
Max RPM: 139 RPM
Max Speed: 29.1 MPH
EDG Cycle
Time: 44:50 (mins:sec)
Distance: 15.4 Miles
Avg. Power: 172 Watts
Avg. RPM: 78 RPM
Avg. Speed: 20.6 MPH
Max Power: 430 Watts
Max RPM: 139 RPM
Max Speed: 29.1 MPH
dnguyen411
Level 5 Valued Member
8/16/17
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
4x1 TGU (36 kg)
Notes: Training went much better today. I took more time in between sets on swings. I ran out of time to do the full 5 sets on TGUs.
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
4x1 TGU (36 kg)
Notes: Training went much better today. I took more time in between sets on swings. I ran out of time to do the full 5 sets on TGUs.
dnguyen411
Level 5 Valued Member
8/17/17
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
5x1 TGU (36, 36, 36, 36 failed, 32 kg)
Notes: Swing sets 1-3 were really strong, 4-7 were strong but I had to take more time in between, the last 3 one handed sets were getting tiring near the end.
During TGUs, the 1st set went well, the 2nd set was a little hairy on the right side. The weight was not comfortable at all on the right hand side. It felt like the weight was really putting a lot of pressure on my forearm. 3rd wet went better but still felt the pressure on the right forearm. 4th set did not feel comfortable at all. I only managed to get up to the elbow on the right hand side; I repeated this on the left side to so it was even, I dropped to the 32 kg for the last set. That didn't feel very strong either.
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
5x1 TGU (36, 36, 36, 36 failed, 32 kg)
Notes: Swing sets 1-3 were really strong, 4-7 were strong but I had to take more time in between, the last 3 one handed sets were getting tiring near the end.
During TGUs, the 1st set went well, the 2nd set was a little hairy on the right side. The weight was not comfortable at all on the right hand side. It felt like the weight was really putting a lot of pressure on my forearm. 3rd wet went better but still felt the pressure on the right forearm. 4th set did not feel comfortable at all. I only managed to get up to the elbow on the right hand side; I repeated this on the left side to so it was even, I dropped to the 32 kg for the last set. That didn't feel very strong either.
dnguyen411
Level 5 Valued Member
8/18/17
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
1x1 TGU (36 kg failed right side, good left side)
2x2 TGU (16 kg)
Notes: Swings went well. I try to take a lot of time in between sets.
TGUs didn't go very well on the 1st right hand set. I felt a lot of uncomfortable pressure on my forearm. I got to the top of the get-up but didn't feel comfortable on the reverse so I "gracefully" dropped it. Left side was fine for some reason. I think I'm just not recovered from 2 days in a row of heavy TGUs.
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
1x1 TGU (36 kg failed right side, good left side)
2x2 TGU (16 kg)
Notes: Swings went well. I try to take a lot of time in between sets.
TGUs didn't go very well on the 1st right hand set. I felt a lot of uncomfortable pressure on my forearm. I got to the top of the get-up but didn't feel comfortable on the reverse so I "gracefully" dropped it. Left side was fine for some reason. I think I'm just not recovered from 2 days in a row of heavy TGUs.
dnguyen411
Level 5 Valued Member
8/19/17
3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)
Two-handed kettlebell swings (24 kg) - (AMSAYC: 40, 20, 20, 20)
5x1 TGU (24 kg)
Notes: I came into training today not knowing how it was going to go. I was out with a buddy last night and had quite a few beers. I was pleasantly surprise that I really had no trouble today. I was able to get an additional 10 swings on my 1st set since the last time I did as many swings as I could. I was pretty winded after the 1st set and had to take at least 3 mins of rest. I did 3 more sets of 20 swings to get to 100 swings total.
For TGUs, I focused on doing them slowly and mindfully. I figured if I could feel every part of the movement that would help me when I go back to 36 kg on Monday.
3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)
Two-handed kettlebell swings (24 kg) - (AMSAYC: 40, 20, 20, 20)
5x1 TGU (24 kg)
Notes: I came into training today not knowing how it was going to go. I was out with a buddy last night and had quite a few beers. I was pleasantly surprise that I really had no trouble today. I was able to get an additional 10 swings on my 1st set since the last time I did as many swings as I could. I was pretty winded after the 1st set and had to take at least 3 mins of rest. I did 3 more sets of 20 swings to get to 100 swings total.
For TGUs, I focused on doing them slowly and mindfully. I figured if I could feel every part of the movement that would help me when I go back to 36 kg on Monday.
dnguyen411
Level 5 Valued Member
8/21/17
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
5x1 TGU (36, 36, 36, 32, 32 kg)
Notes: Tired and a little sore in the core area this morning. I think the core soreness was partly due to spending most of the day on a rocky boat. I felt my abs subconsciously flexing during certain movements of the boat. I took a lot of time between both swing sets and TGU sets. Swings were tiring as I went along but I didn't feel like I had any issues.
TGUs were challenging throughout. I had to take plenty of time to kind of psych myself out and made sure I kept a tight core and shoulder. The 3rd set was a little hairy in each hand; this is why I dropped to 32 kg after the 3rd set.
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
5x1 TGU (36, 36, 36, 32, 32 kg)
Notes: Tired and a little sore in the core area this morning. I think the core soreness was partly due to spending most of the day on a rocky boat. I felt my abs subconsciously flexing during certain movements of the boat. I took a lot of time between both swing sets and TGU sets. Swings were tiring as I went along but I didn't feel like I had any issues.
TGUs were challenging throughout. I had to take plenty of time to kind of psych myself out and made sure I kept a tight core and shoulder. The 3rd set was a little hairy in each hand; this is why I dropped to 32 kg after the 3rd set.
dnguyen411
Level 5 Valued Member
8/23/17
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
5x1 TGU (36 kg)
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
5x1 TGU (36 kg)
dnguyen411
Level 5 Valued Member
8/24/17
3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)
10x10 kettlebell swings (24 kg)
Swing Pattern: (10T, 10R, 10L) x 3, 10T
2x1 TGU (24 kg) - 10 second holds at each position
1x2 TGU (24 kg)
1x1 TGU (24 kg) - 10 second holds at each position
Notes: Took it "easy" today. For the two-handed swings, I did these eccentric. For the one-handed swings, I worked on dialing the form in to get more practice without worrying about the weight tiring me out.
For TGUs, I worked on keeping my body under tension by doing 10 second holds in each position or doing 2 get-ups in a row without placing the bell down.
3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)
10x10 kettlebell swings (24 kg)
Swing Pattern: (10T, 10R, 10L) x 3, 10T
2x1 TGU (24 kg) - 10 second holds at each position
1x2 TGU (24 kg)
1x1 TGU (24 kg) - 10 second holds at each position
Notes: Took it "easy" today. For the two-handed swings, I did these eccentric. For the one-handed swings, I worked on dialing the form in to get more practice without worrying about the weight tiring me out.
For TGUs, I worked on keeping my body under tension by doing 10 second holds in each position or doing 2 get-ups in a row without placing the bell down.
dnguyen411
Level 5 Valued Member
8/25/17
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
4x1 TGU (36 kg) - Failed on the 4th left hand side set.
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
4x1 TGU (36 kg) - Failed on the 4th left hand side set.
dnguyen411
Level 5 Valued Member
8/26/17
3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)
10x10 two-handed kettlebell swings (24 kg)
1x1 TGU (24 kg)
2x2 TGU (24 kg)
Notes: I was feeling tired and worn out today. I didn't really want to go to the gym but my Wife did. I took it light today.
3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)
10x10 two-handed kettlebell swings (24 kg)
1x1 TGU (24 kg)
2x2 TGU (24 kg)
Notes: I was feeling tired and worn out today. I didn't really want to go to the gym but my Wife did. I took it light today.
dnguyen411
Level 5 Valued Member
8/29/17
EDG Cycle
Time: 44:32 (mins:sec)
Note: I believe my bike was not calibrated correctly so my numbers are a range (95% of recorded to recorded numbers)
Distance: 15.3 - 16.1 Miles
Avg. Power: 188.1 to 198 Watts
Avg. RPM: 80 to 82 RPM
Avg. Speed: to 20.62 to 21.7 MPH
Max Power: 460 to 484 Watts
Max RPM: 117 to 123 RPM
Max Speed: 28.8 to 30.3 MPH
EDG Cycle
Time: 44:32 (mins:sec)
Note: I believe my bike was not calibrated correctly so my numbers are a range (95% of recorded to recorded numbers)
Distance: 15.3 - 16.1 Miles
Avg. Power: 188.1 to 198 Watts
Avg. RPM: 80 to 82 RPM
Avg. Speed: to 20.62 to 21.7 MPH
Max Power: 460 to 484 Watts
Max RPM: 117 to 123 RPM
Max Speed: 28.8 to 30.3 MPH
dnguyen411
Level 5 Valued Member
8/30/17
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
4x1 TGU (36, 36, 36, 32 kg)
Notes: Not a very good training session today. Swings felt lethargic and lacking energy. I'm not sure what I did but after today's training my lats were feeling sore.
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
4x1 TGU (36, 36, 36, 32 kg)
Notes: Not a very good training session today. Swings felt lethargic and lacking energy. I'm not sure what I did but after today's training my lats were feeling sore.
dnguyen411
Level 5 Valued Member
9/1/17
Well, I cut my left hand open yesterday while temporarily fixing our washing machine. The lid switch was broken so I MacGyver it with some tape to at least hold it together for now. I unfortunately forgot that the machine has some sharp metal edges. In any case, I think I need to wait with the S&S training for now while my hand heals. Hopefully it's ready to go in less than a week.
Well, I cut my left hand open yesterday while temporarily fixing our washing machine. The lid switch was broken so I MacGyver it with some tape to at least hold it together for now. I unfortunately forgot that the machine has some sharp metal edges. In any case, I think I need to wait with the S&S training for now while my hand heals. Hopefully it's ready to go in less than a week.
dnguyen411
Level 5 Valued Member
9/4/17
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
5x1 TGU (36 kg)
Notes: The cut in my left hand I felt was healed enough where I thought it wouldn't open up and wouldn't cause me pain. So it was back to my original training schedule. Swings were tough today. I was still feeling slightly sore in my lats so I found myself really concentrating on form. I'm pretty sure my two-handed swings looked good but the one-handed swings still feel like they are on the verge of pulling me out of the correct position. I know that's part of the mechanics of a one-handed swing but it has that feel of being on the edge of what I can control.
TGUs were good but challenging. A little bit of pain in the left hand where I cut myself but the pain was manageable.
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
5x1 TGU (36 kg)
Notes: The cut in my left hand I felt was healed enough where I thought it wouldn't open up and wouldn't cause me pain. So it was back to my original training schedule. Swings were tough today. I was still feeling slightly sore in my lats so I found myself really concentrating on form. I'm pretty sure my two-handed swings looked good but the one-handed swings still feel like they are on the verge of pulling me out of the correct position. I know that's part of the mechanics of a one-handed swing but it has that feel of being on the edge of what I can control.
TGUs were good but challenging. A little bit of pain in the left hand where I cut myself but the pain was manageable.
dnguyen411
Level 5 Valued Member
9/5/17
EDG Cycle
Time: 47:15 (mins:sec)
Distance: 16.0 Miles
Avg. Power: 166 Watts
Avg. RPM: 79 RPM
Avg. Speed: 20.3 MPH
Max Power: 369 Watts
Max RPM: 129 RPM
Max Speed: 27.6 MPH
EDG Cycle
Time: 47:15 (mins:sec)
Distance: 16.0 Miles
Avg. Power: 166 Watts
Avg. RPM: 79 RPM
Avg. Speed: 20.3 MPH
Max Power: 369 Watts
Max RPM: 129 RPM
Max Speed: 27.6 MPH
dnguyen411
Level 5 Valued Member
9/7/17
5x5 Prying Goblet Squats (16 kg)
5x5 Bridges
5x5 Halos (16 kg)
5x5 Kettlebell Deadlifts (44 kg)
1,2,3,4,5 Ladder Kettlebell Clean and Press (16 kg)
Notes: My right hip was killing me this morning. It felt like my hip bone was pressed against the muscles and caused quite a bit of pain in that area. I didn't feel comfortable doing swings or TGUs. I thought there was a chance that I could warm-up and ease the pain away but that didn't work. But since I was already at the gym, I kind of made my own routine that didn't involve a lot of ballistics work.
As I sit here this afternoon with ibuprofen in my system, the pain has completely gone away. I know ibuprofen by itself isn't that strong so I have a feeling that however I slept last night finally worked itself out of my system.
5x5 Prying Goblet Squats (16 kg)
5x5 Bridges
5x5 Halos (16 kg)
5x5 Kettlebell Deadlifts (44 kg)
1,2,3,4,5 Ladder Kettlebell Clean and Press (16 kg)
Notes: My right hip was killing me this morning. It felt like my hip bone was pressed against the muscles and caused quite a bit of pain in that area. I didn't feel comfortable doing swings or TGUs. I thought there was a chance that I could warm-up and ease the pain away but that didn't work. But since I was already at the gym, I kind of made my own routine that didn't involve a lot of ballistics work.
As I sit here this afternoon with ibuprofen in my system, the pain has completely gone away. I know ibuprofen by itself isn't that strong so I have a feeling that however I slept last night finally worked itself out of my system.
dnguyen411
Level 5 Valued Member
9/9/17
3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)
10x10 two-handed kettlebell swings (24 kg)
5x1 TGU (24 kg)
Notes: Still feeling some minor back pain so I took it easy with the weight.
3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)
10x10 two-handed kettlebell swings (24 kg)
5x1 TGU (24 kg)
Notes: Still feeling some minor back pain so I took it easy with the weight.
Last edited:
dnguyen411
Level 5 Valued Member
9/11/17
3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)
10x10 two-handed kettlebell swings (32 kg)
5x1 TGU (32 kg)
Notes: Back to "heavy" swings but I was still not comfortable doing one-handed quite yet.
3x5 Prying Goblet Squats (16 kg)
3x5 Bridges
3x5 Halos (16 kg)
10x10 two-handed kettlebell swings (32 kg)
5x1 TGU (32 kg)
Notes: Back to "heavy" swings but I was still not comfortable doing one-handed quite yet.
dnguyen411
Level 5 Valued Member
9/12/17
EDG Cycle
Time: 45:03 (mins:sec)
Distance: 15.67 Miles
Avg. Power: 176 Watts
Avg. RPM: 78 RPM
Avg. Speed: 20.86 MPH
Max Power: 295 Watts
Max RPM: 123 RPM
Max Speed: 25.5 MPH
EDG Cycle
Time: 45:03 (mins:sec)
Distance: 15.67 Miles
Avg. Power: 176 Watts
Avg. RPM: 78 RPM
Avg. Speed: 20.86 MPH
Max Power: 295 Watts
Max RPM: 123 RPM
Max Speed: 25.5 MPH
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