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dnguyen411's Training Log

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10/11/17

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

10x10 two-handed kettlebell swings (32 kg)

5x1 TGU (36 kg)

Notes: Good training session today. I'm still taking quite a bit of time in between sets but each swing set is strong and other than one of my TGU sets, each of the TGUs went up smoothly.
 
10/12/17

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 tired this morning and not at 100%. I'm not sure what happened during my 1st set of swings but on swing #6, I felt my body loosen up or something and felt the left side of my lower back pull. I had to take a momentary break but I felt I could continue. Around set 6 or 7 I was ready to call it quits due to fatigue but convince my brain to keep going after sufficient rest.

TGUs were doable but it took quite a bit of will power to convince my brain to complete all 5 sets on each side.

I'm on travel for the next several days and probably won't have time to go to the gym. Fortunately, we'll probably be walking a lot.
 
10/18/17

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

10x10 two-handed kettlebell swings (32 kg)

5x1 TGU (36 kg)

Notes: Back from my travels.
 
10/19/17

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

100 kettlebell swings (24 kg) - 10R, 10L, 10R, 10L, 10R, 10L, 10-2H, 10-2H, 10R, 10L.

5x1 TGU (24 kg)

Notes: My posterior chain felt tired and worn this morning where I didn't think I could effectively do swings at 32 kg. Therefore, I decided to do a light day today.
 
10/20/17

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

10x10 two-handed kettlebell swings (32 kg)

5x1 TGU (36 kg)

Notes: Good training session today. Swing sets 1 through 7 were strong. The last 3 sets were a little tough but still got through it.

For TGUs, the 1st 3 sets were strong. The last 2 sets went well too except I had to take a little bit more rest in between.
 
10/21/17

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

100 two-handed kettlebell swings (24 kg) - (25, 25, 15, 15, 20)

2x2 TGU (24 kg)
1x1 TGU (24 kg) - 5 sec holds in each position

Notes: Light training day
 
10/23/17

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

8x10 two-handed kettlebell swings (32 kg)

4x1 TGU (36 kg)

Notes: I had a limited amount of time this morning to get through my training. 32 kg training is going okay. I just can't tell if I'm really getting any better with this weight. Some days I can go through all 10 sets without little issue. Other days, I get winded after 5 sets and the rest of the sets take more break time in between to make sure I get 10 good swings. I know my diet may be a contributing factor as I'm probably not eating enough but I really do not want to gain any additional weight right now.
 
10/24/17

EDG Cycle

Time: 43:22 (mins:sec)
Distance: 15.1 Miles

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

Max Power: 363 Watts
Max RPM: 110 RPM
Max Speed: 27.4 MPH
 
10/25/17

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

10x10 two-handed kettlebell swings (32 kg)

5x1 TGU (36 kg)

Notes: Good training session today. All my sets were strong. I focused on my diet the last couple of days and realized that my protein levels were too low. I think that was messing up with my recovery. I'm concentrating on getting enough protein and will continue to see if that makes a difference in my training performance.
 
10/26/17

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

100 kettlebell swings (24 kg) - Each for 10 swings (2H-E, 2H-E, R, L, 2H-E, 2H-E, R, L, 2H 2H) - "E" is for eccentric

5 (each side) TGU (24 kg) - 1R, 1L, 2R, 2L, 1R, 1L, 1R, 1L

Notes: Light training day today.
 
10/28/17

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

8x10 two-handed kettlebell swings (32 kg)

4x1 TGU (36 kg)

Notes: I had a limited amount of time today, also wasn’t feeling “strong”.
 
11/1/17

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

10x10 two-handed kettlebell swings (32 kg)

5x1 TGU (36 kg)
 
11/2/17

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)

Notes: Grip strength was a challenge today during swings. Also, in general, I didn't feel as strong today.
 
11/3/17

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

10x10 two-handed kettlebell swings (24 kg)

3x1 TGU (24 kg) - 5 second holds in each position
1x2 TGU (24 kg)

Notes: Light day. However, I think I shaved too much of my calluses off in my right hand as my grip was painful in that area. I had to use some cutoff socks to cover the area.
 
11/4/17

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

100 two-handed kettlebell swings (24 kg) AMSAYC (40, 25, 25, 10)

2x2 TGU (24 kg)
1x1 TGU (24 kg)
 
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11/6/17

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

10x10 two-handed kettlebell swings (32 kg)

4x1 TGU (36 kg) - ran out of time to do all five.

Notes: Today I concentrated on my breathing making sure I gave a good tussss at the top of each swing. I felt more energy throughout the swings.
 
11/7/17

EDG Cycle

Time: 47:32 (mins:sec)
Distance: 17.26 Miles

Avg. Power: 198 Watts
Avg. RPM: 78 RPM
Avg. Speed: 21.79 MPH

Max Power: 373 Watts
Max RPM: 117 RPM
Max Speed: 27.76 MPH

Notes: Concentration on hills... lots and lots of hills.
 
11/8/17

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 sore and tired from yesterday's cycle ride so today's training was a light day.
 
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11/9/17

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

10x10 kettlebell swings (32 kg) - (10T, 10R, 10L) x3, 10T

5x1 TGU (36 kg)

Notes: I decided to throw in some single arm swings. I definitely need more time to get more comfortable with these but at least my grip was strong.
 
11/10/17

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

100 kettlebell swings (32 kg) - 10T, 6R, 6L, 10T x7, 8T

5x1 TGU (36 kg)

Notes: Not feeling at strong today. Obviously not recovered as much as I needed.
 
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