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dnguyen411's Training Log

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9/13/17

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

10x10 two-handed kettlebell swings (32 kg)

5x1 TGU (36 kg)

Notes: I had plenty of time this morning to go through my S&S training. Swings were challenging today though. By set 6 or 7 it took quite a bit of energy to convince my body to finish the last few sets. The same thing kind of happened during TGUs. Sets 1-3 were fine but 4 and 5 took more energy.
 
9/15/17

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

10x10 two-handed kettlebell swings (32 kg)

3x1 TGU (36 kg)
1x2 TGU (16 kg)
 
9/16/17

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

Two-handed kettlebell swings (24 kg) (AMSAYC: 50, 25, 15, 10)

1x1 TGU (24 kg)
2x2 TGU (24 kg)
 
9/18/17

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

8x10 two-handed kettlebell swings (32 kg)

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

Notes: I wasn't feeling the greatest. I couldn't recover fast enough in between sets. I had limited amount of time to train this morning.
 
9/19/17

EDG Cycle

Time: 45:05 (mins:sec)
Distance: 15.4 Miles

Avg. Power: 171 Watts
Avg. RPM: 78 RPM
Avg. Speed: 20.5 MPH

Max Power: 418 Watts
Max RPM: 115 RPM
Max Speed: 28.8 MPH
 
9/20/17

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

10x10 two-handed kettlebell swings (32 kg)

5x1 TGU (36 kg)

Notes: Took some pre-workout powder this morning; it gave me quite the energy boost to go through this morning's training. I had to rush a little bit on the TGUs but I was still able to accomplish them.
 
9/22/17

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

5x10 two-handed kettlebell swings (24 kg)

3x3 Kettlebell Cleans (16 kg)

4x(1,2,3 Ladders) Kettlebell Clean and Press (16 kg)

3x(1,2,3 Ladders) Kettlebell Snatches (16 kg)

Notes: My back started giving me issues again yesterday. I decided to take it easier today with the weight. Swings felt okay but was putting a lot of pressure on my back. I threw in some RoP type items at a lighter weight just to get some additional training in.
 
9/25/17

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

10x10 two-handed kettlebell swings (32 kg)

5x1 TGU (36 kg)
 
9/26/17

EDG Cycle

Time: 43:11 (mins:sec)
Distance: 15.46 Miles

Avg. Power: 190 Watts
Avg. RPM: 80 RPM
Avg. Speed: 21.48 MPH

Max Power: 313 Watts
Max RPM: 115 RPM
Max Speed: 26.07 MPH
 
9/27/17

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

10x10 two-handed kettlebell swings (32 kg)

5x1 TGU (36, 36, 36, 32, 32 kg)
 
9/28/17

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

10x10 two-handed kettlebell swings (24 kg)

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

Notes: I'm still dealing with lower back pain in the morning which magically goes away several hours later. It makes doing my training distracting, to say the least, because it's the type of pain that doesn't stop me in my tracks but is there to remind me that maybe I should take it easy.
 
9/29/17

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

5 Cleans, each side (16 kg)

Lots of stretching

Notes: My back was bothering this morning. I thought I could relax it out during the warm-ups but that didn't happen. I decided to do quite a bit of stretching to help ease my back pain.
 
9/30/17

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

100 two-handed kettlebell swings (24 kg) (20, 20, 20, 16, 16, 8)

5x1 TGU (24 kg)

Notes: Until my back stops bothering me in the morning, I'm going to cut back on the weight. I'm going to need to bring my tripod one of these days to film my swings so I can get a form check. I always thought my form was pretty good but maybe I'm not doing something right.
 
10/3/17

EDG Cycle

Time: 45:01 (mins:sec)
Distance: 14.7 Miles

Avg. Power: 151 Watts
Avg. RPM: 79 RPM
Avg. Speed: 19.59 MPH

Max Power: 383 Watts
Max RPM: 122 RPM
Max Speed: 28.02 MPH

Notes: I was feeling off this morning. For some reason I couldn't keep a good fast cadence with gear. I average about 1 MPH less average speed than usual.
 
10/4/17

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

10x10 two-handed kettlebell swings (24 kg)

5x1 TGU (24 kg)

Notes: This was the first time that my back wasn't bothering me before coming into the gym. However, I could still feel the back pressure that indicates its not fully healed yet.
 
10/5/17

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

3x(1,2,3 Ladders) Kettlebell Clean and Press (24 kg)

2x5 Kettlebell Snatches (16 kg)

Notes: I didn't feel like doing Swings and TGUs this morning so worked on Clean/Press and snatches. I didn't review my notes from last time and I thought I could handle the 24 kg for presses. It turns out I can't do strict presses with the 24 kg just yet.
 
10/6/17

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

10x10 two-handed kettlebell swings (32 kg)

5x1 TGU (36 kg)

Notes: I felt really good this morning so I decided to go back to the heavy bells. I felt the practice went very well. I had very strong swings throughout with only one or two swings that didn't feel "perfect". I also took a lot of time in between sets for rest. TGUs were challenging but doable. I still feel like I have to maximize my energy usage to do the exercise but its getting easier to do at this weight.
 
10/7/17

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

100 two-handed kettlebell swings (24 kg) (30, 20, 16, 16, 18)

5 TGU (24 kg), each hand (Two 2x2, One with 10 second holds in each position).
 
10/9/17

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

10x10 two-handed kettlebell swings (32 kg)

3x1 TGU (32 kg)
 
10/10/17

EDG Cycle

Time: 38:26 (mins:sec)
Distance: 13.2 Miles

Avg. Power: 172 Watts
Avg. RPM: 76 RPM
Avg. Speed: 20.6 MPH

Max Power: 328 Watts
Max RPM: 113 RPM
Max Speed: 26.5 MPH
 
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