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dnguyen411's Training Log

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11/11/17

Treadmill Run/Walk
Time: 40 mins
Distance: 2.62 miles
Avg. Speed: 4 MPH

I needed a break from kettlebell so I decided to a run/walk on the treadmill. I would do some 1/4 mile runs followed by a 1/4 fast walk and repeat. I had the cardio capacity but I'm definitely not in running shape anymore.
 
11/13/17

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)
 
11/14/17

EDG Cycle

Time: 43:02 (mins:sec)
Distance: 16.9 Miles

Avg. Power: 242 Watts
Avg. RPM: 82 RPM
Avg. Speed: 23.57 MPH

Max Power: 409 Watts
Max RPM: 114 RPM
Max Speed: 28.67 MPH

Notes: I think the bike I chose over exaggerate my actual work I put in this morning. If I had to guess, I actually did about 80-90% of what the bike was reporting. But, I did workout this morning so I'm ahead of most of civilization.
 
11/15/17

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

10x10 two-handed kettlebell swings (24 kg) - Eccentric swings for most of the training.

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

Notes: Light day today.
 
11/16/17

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

10x10 kettlebell swings (32 kg) - (10T, 10R, 10L, 10R, 10L) x2

5x1 TGU (36 kg)

Notes: I switched up my swings this morning to add an extra set of one-handed swings into the mix. What's funny is that my left side is still stronger than my right even though I'm right hand dominate. The swings feel more natural on the left; I struggle at some points on the right side on the ascent portion of the swing. I'm trying to really concentrate on bracing my core throughout as I believe that my injury from a little over a month ago was due to not bracing very well.

TGUs were a little slow today. My left hand grip felt a little off during set 2 and 3 but I was able to do the exercise. The 4th set on each side was a little messy as I felt the bell shift sideways at the top of the exercise. I was able to recover without losing control of the bell. 5th set took a lot of concentration. Looking back, I think I needed more recovery time in between sets but I was running low on time. This is the major disadvantage of working out in the morning but for me this is the best time to train.
 
11/17/17

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

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

5x1 TGU (36 kg)

Notes: One arm swings didn't go very well today. They did not feel snappy and I felt like the bell was controlling me more than I was controlling it. I think grip strength is my main concern. Two-handed swings were fine though.

TGUs were a little messy today in some spots but I think I'm starting to get better control over the bell at this weight.
 
11/18/17

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

100 two-handed kettlebell swings (24 kg) AMSAYC (35, 20, 20, 20, 5)

1x1 TGU (24 kg)
2x2 TGU (24 kg)
 
11/20/17

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

10x10 one-handed kettlebell swings (24 kg)

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

Notes: I was under some intestinal distress over the weekend and woke up feeling tired and weak. I decided to take a light day today.
 
11/21/17

EDG Cycle

Time: 47:07 (mins:sec)
Distance: 16.8 Miles

Avg. Power: 190 Watts
Avg. RPM: 81 RPM
Avg. Speed: 21.4 MPH

Max Power: 305 Watts
Max RPM: 105 RPM
Max Speed: 25.8 MPH

Notes: Concentration on speed and hills. Today, the room was very warm (someone left the heat on too high), so I think that affected my performance today.
 
11/22/17

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

10x10 kettlebell swings (32 kg) - (10T, 10R, 10L, 10R, 10L) x2

5x1 TGU (36 kg)*

Notes: I read yesterday's article on the Athletic Hip Hinge (An Explanation of the Athletic Hip Hinge). I found it very useful and decided to incorporate this in my practice. It takes a different mindset but when I used this type of hip hinge, I found that I was able to get the bell up with more energy. Thanks Mark Reifkind.

I was running low on time so I found myself rushing the TGUs. I failed on the 2nd set on my left arm. I was able to get to the knee position but the bell shifted in my hand as I loosened my grip on the bell and made it extremely uncomfortable. I think if I had more time I could have done better today.
 
11/26/17

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

8x10 two-handed kettlebell swings (32 kg)
1x20 two-handed kettlebell swings (16 kg)

5x1 TGU (36 kg)

Notes: Unusual Sunday training due to taking several days off for Thanksgiving out of town. Prior to taking my trip, I had taken out my gym bag that contained my chalk. I forgot to put it back in the car today and had to do my training chalkless. It definitely was not fun as the bell felt like a hot slippery mess during swings and I really felt like I was going to lose the bell. TGUs were a little messy today due to the slippery bell but I was able to get through them.
 
11/28/17

EDG Cycle

Time: 45:01 (mins:sec)
Distance: 16.82 Miles

Avg. Power: 214 Watts
Avg. RPM: 85 RPM
Avg. Speed: 22.42 MPH

Max Power: 426 Watts
Max RPM: 122 RPM
Max Speed: 29.08 MPH

Notes: Concentration on speed and some speed climbs.
 
11/29/17

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

10x10 two-handed kettlebell swings (24 kg) - Eccentric swings for most of the training.

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

Notes: Light day today.
 
11/30/17

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

10x10 kettlebell swings (32 kg) - (10T, 10R, 10L, 10R, 10L) x2

5x1 TGU (36 kg)*

Notes: *Looking back at my notes, today was almost exactly like 11/22/17. On TGU, 3rd set on the left side, the bell felt really uncomfortable in my hand. I got up to standing but had to set the bell down from there. The bell started pressing into a tendon** that's been a little sore the last few days (I think I started feeling something after Monday's practice). On the subsequent sets, I had to make sure I positioned the bell correctly so I wasn't pressing on the tendon.

Swings felt really good today. Hopefully a few more training sessions at this progression will get me to do all the sets one-handed.

**Edit: After consulting a hand/muscle chart, the soreness is in my abductor pollicis brevis. I'm not experiencing any thumb issues so the soreness doesn't seem to be as serious as it could be.
 
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12/1/17

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

10x10 one-handed kettlebell swings (24 kg)

3x2 TGU (24 kg)

Notes: I was feeling tired and a little worn out this morning so I decided to take it easy. Good thing too because even the 16 kg bell felt heavy this morning for my warm-up. I was still able to do really good swings with the 24 kg and solid TGUs. I guess I need more sleep and/or to really eat more protein.
 
12/2/17

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

8x10 kettlebell swings (32 kg) - 10T, 10R, 10L, 10R, 10L, 10T, 10R, 10L

3x1 TGU (36 kg)

Notes: Swings went a little long today and I ran out of time to do a complete S&S session.
 
12/4/2017

I must have done something to my back Saturday during training. I'm experiencing some lower back pain as if I pulled a muscle or something. No training yesterday or today. Hopefully tomorrow will be better.
 
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