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dnguyen411's Training Log

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3/24/16

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

6x10 two-handed kettlebell swings (36 kg)
4x10 two-handed kettlebell swings (24 kg)

5x1 TGU Initial Press, Hold for 5 secs (36 kg) (Left & Right)
 
3/26/16

2x5 Prying Goblet Squats (24 kg)
2x5 Bridges
2x5 Halos (24 kg)

10x10 two-handed kettlebell swings (36 kg)

3x1 TGU Initial Press, Hold for 5 secs (36 kg) (Left & Right)
2x1 TGU (Left & Right) (24 kg)
 
3/30/16

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

10x10 two-handed kettlebell swings (36 kg)

3x1 TGU Initial Press, Hold for 5 secs (36 kg) (Left & Right)
2x1 TGU (Left & Right) (24 kg)
 
4/1/16

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

10x10 two-handed kettlebell swings (36 kg)

1x1 TGU Initial Press, Hold for 5 secs (36 kg) (Left & Right)
4x1 TGU (Left & Right) (24 kg)
 
4/2/16

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

10x10 one-handed kettlebell swings (24 kg) (left & right)

5x1 TGU (Left & Right) (24 kg)
 
4/4/16

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

6x10 two-handed kettlebell swings (36 kg)
4x10 one-handed kettlebell swings (24 kg) (Left & Right)

5x1 TGU (24 kg) (Left & Right)
 
4/6/16

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

10x10 one-handed kettlebell swings (24 kg) (Left & Right)

5x1 TGU (24 kg) (Left & Right)
 
4/7/16

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

10x10 two-handed kettlebell swings (24 kg) - Eccentric, shadow swings practice.

5x1 TGU (24 kg) (Left & Right) - Slow 1st set (aimed for a 10 sec. hold on each position). Regular speed for subsequent sets.
 
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4/9/16

3x5 Prying Goblet Squats (24 kg)

6x10 two-handed kettlebell swings (36 kg)
4x10 one-handed kettlebell swings (24 kg)

5x1 TGU (24 kg) (Left & Right)
 
Looks like you are doing it right, given your limitation of not having a 32kg kettlebell at your gym. Have you thought about purchasing one? It's a great thing to have. :)
 
Anna C said:
Looks like you are doing it right, given your limitation of not having a 32kg kettlebell at your gym. Have you thought about purchasing one? It's a great thing to have. :)
Click to expand...
I have thought of buying one but would like to purchase the three sizes for home. In the process of saving up for them. For now, the gym's bells are good.
 
4/11/16

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

10x10 one-handed kettlebell swings (24 kg) (Left & Right)

5x1 TGU (24 kg) (Left & Right)

Rough start this morning as I had a hard time getting to sleep. Got through with the swings with no problem. I really try and concentrate on keeping my shoulders square.

For TGUs, in the recent past, during the lunge phase I would have my back foot pointed back rather than pointed down. This would cause me, in some cases, to come down too fast during the descend phase. I'm working on making sure my back foot is pointed downwards during the lunge phases.
 
4/14/16

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

10x10 two-handed kettlebell swings (36 kg)

4x1 TGU (24 kg) (Left & Right)
1X1 TGU Initial Press. (36 kg)

The 1st 6 sets of swings went off pretty easily. I started feeling the fatigue in Set 7 and Sets 8-10 were tougher to do but I got through it.

I'm still having a hard time with the TGU initial press with a 36 kg. I can't seem to find a good grip with my right hand that doesn't cause pain in my forearm.
 
4/15/16

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

10x10 one-handed kettlebell swings (24 kg) (Left & Right)

5x1 TGU (24 kg) (Left & Right)

Tried a new tactic during the swings... coming to the top of the swing, I brought my free hand to the kettlebell as if it was a two-handed swing vs. bringing my hand into a guard position. There were a few times I would bring the free hand a little further than the handle so the bottom portion of the bell would hit my hand. It was kind of cool to feel the force from the swing. This probably wasn't proper technique but I never felt I was out of a safe position.

My body was still tired from yesterday's practice so TGUs felt harder than normal. I also wore shorts to the gyms vs. gym pants which made the "windshield wiper" move with the leg difficult as I was rubbing my knee against the rough carpet. It was too nice outside to wear gym pants. But still got through TGUs.
 
4/20/16

3x5 Prying Goblet Squats (16 kg)
2x5 Bridges
3x5 Halos (16 kg)

6x10 two-handed kettlebell swings (36 kg)
4x10 one-handed kettlebell swings (24 kg) (Left & Right)

5x1 TGU (24 kg) (Left & Right)
 
4/22/16

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

6x10 two-handed kettlebell swings (36 kg)
4x10 one-handed kettlebell swings (24 kg) (Left & Right)

5x1 TGU (24 kg) (Left & Right)
 
4/23/16

2x5 Prying Goblet Squats (24 kg)
2x5 Bridges
2x5 Halos (24 kg)

10x10 one-handed kettlebell swings (24 kg) (Left & Right)

5x1 TGU (24 kg) (Left & Right)
 
No kettlebell training since 4/24/16 - 4/27/16. Developed some really bad DOMS or general rear shoulder pain in the left shoulder. Worked on general cardio 4/26/16 and 4/27/16.
 
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4/28/16

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

5x10 two-handed kettlebell swings (24 kg)
5x10 alternating one-handed kettlebell swings (24 kg) (Left & Right)

5x1 TGU (24 kg) (Left & Right)

Went "east" on the swings to determine how my left shoulder would do. No pain during swings or TGUs however depending on what angle I place my hand down, I feel a slight pain (scale of 1 or 2 on the pain scale), but didn't feel any instability. My theory on how I hurt my shoulder is I did something stupid with the 24 kg halos.
 
5/2/16

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

6x10 two-handed kettlebell swings (36 kg)
4x10 one-handed kettlebell swings (24 kg)

2x1 TGU (24 kg)
3x1 TGU Initial Press, Hold for 5 secs (36 kg)
 
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