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dnguyen411's Training Log

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2/28/18

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

10x10 two-handed kettlebell swings (24 kg) - Mix of eccentric and "light" swings

1x1 TGU (24 kg) - 10 second holds
2x2 TGU (24 kg)

Polar HR Monitor Link

Notes: A much needed recovery day. My brain was in autopilot mode getting ready to go to the gym. By the time I got to the gym, I realized I wore my hiking boots instead of my chucks. I did all the exercises today in socks (I'm pretty sure my fellow gym members would have frown at me more if I was totally barefoot). I took it easy today with the goal of going through the movements without full effort. It's nice every once in a while to just go in and do a light day; a nice reset.
 
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3/1/18

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

10x10 one-handed kettlebell swings (32, 36, 32, 36, 32 kg)

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Heart rate stayed really high today for some reason. Maybe its time to take an additional break day this week.
 
I just realized for all of 2018 so far I dated all my log entries with 2017. Good thing I caught it now versus several months in.
 
3/3/18

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

10x10 one-handed kettlebell swings (32, 36, 32, 36, 32 kg)

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

Polar Beat HR Monitor Link

Notes: Good training session today except I was taking more time in between sets for my heart rate to get down to zone 3. I'm just not recovering between sets as fast as I was the last few sessions in the previous week.
 
3/5/18

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

10x10 one-handed kettlebell swings (32, 36, 32, 36, 32 kg)

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Not my best session today. The bells felt really heavy today and a couple of times I felt the bell slipping in my grip.
 
3/8/18

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

10x10 one-handed kettlebell swings (32, 36, 36, 36, 32 kg)

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Despite working on my goal of cutting weight, this was a pretty good training session. I'm limiting my calories to about 2,000 on training days and around 1,650 for non-training days.
 
3/9/18

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

10x10 two-handed kettlebell swings (24 kg) - Mix of mostly eccentric and some "light" swings

3x2 TGU (24 kg)

Polar HR Monitor Link

Notes: Recovery day.
 
3/10/18

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

10x10 one-handed kettlebell swings (36 kg) - Pattern: (5R/5L, 5L/5R)x5

5x1 TGU (36 kg)
https://flow.polar.com/training/analysis/2258574913
Polar Beat HR Monitor Link

Notes: My body felt really tight this morning. I didn't know if I was going to get loose enough during my warm-up to do heavy swings/TGUs. Luckily the warm-up did loosen my body and by the 2nd set of swings everything felt good. I nearly missed a hand transition on the last set of swings. I felt my body lean too far forward. I was able to recover without dropping the bell. I did notice that my right hand would feel slippery the entire time but not slippery enough for the bell to slide out of control.

TGUs went okay today. I didn't feel 100% strong doing them but I was able to go through the movements correctly.
 
3/12/18

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

10x10 two-handed kettlebell swings (24 kg)

5x1 TGU (24 kg)

Polar HR Monitor Link

Notes: I started to feel a minor cold over the weekend. It wasn't enough to take me out but I also don't feel the best either. I decided to do a light training day today just to get my daily, recommended movement in. Hopefully I feel better soon.
 
3/13/18

EDG Cycle

Time: 39:48 (mins:sec)
Distance: 13.37 Miles

Avg. Power: 162 Watts
Avg. RPM: 81 RPM
Avg. Speed: 20.15 MPH

Max Power: 284 Watts
Max RPM: 116 RPM
Max Speed: 25.15 MPH

Polar HR Monitor Link

Notes: For the last two cycling sessions, I've noticed the bike computer runs slightly slower than the time on my Polar Beat App. I always kind of suspected this was the case for awhile but now I have some more data to prove it. What that means for my training and performance is a little gray but I guess I have to take the numbers I see from the bike computer with a grain of salt.

It also looks like I lost my bluetooth link for 3 seconds on my Polar Beat App. That's the first time it has done that but it's kind of funny to see the data drop all the way down to zero before jumping back up to what it was measuring before.
 
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3/14/18

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

10x10 one-handed kettlebell swings (32, 32, 36, 32, 32 kg)

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: The bells felt like a ton this morning. I did get through today's training without much issue but noticed my heart rate stayed lower than usual. I just didn't have a lot in me today to give. Oh well, at least I got my morning routine done.
 
3/15/18

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

10x10 one-handed kettlebell swings (36 kg) - Pattern: (5R/5L, 5L/5R)x5

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Much better training session today. I had energy; the swings were snappy and strong. TGUs felt challenging but doable. I had to take a little extra time in between sets.
 
3/16/18

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

10x10 one-handed kettlebell swings (36 kg) - Pattern: 5R/5L, 5L/5R, 5R/5L, 5L/5R, 5R/5L, 5R/5L, 5L/5R, 5R/5L, 10R, 10L

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: The 1st several swings sets went very well with minimal rest in between. As I got further along, I could feel myself getting more tired and taking more time in between sets. But I was able to maintain good strong swings throughout. TGUs once again felt challenging but doable.
 
3/17/18

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

100 two-handed kettlebell swings (24 kg) - AMSAYC (50, 25, 15, 10)

2x2 TGU (24 kg)
1x1 TGU (24 kg)

Polar Beat HR Monitor Link

Notes: Got up to 50 swings in a roll before stopping. Heart rate shot up big time (166 BPM).
 
3/19/18

Simple Standard Test #2

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

10x10 kettlebell swings (32 kg) - (10R, 10L)x5, 31 second intervals.

5x1 TGU (32 kg)

Polar HR Monitor Link

Notes: I decided to run the Simple test one more time to make sure it wasn't a fluke last time. I had the same experience as last time. After set 6 I was ready to stop but kept going. After set 8 I told myself I only had two sets to go to finish. After set 10, I was beat.

TGUs went fine but I felt uneasy for the 1st set as I was still recovering from swings. I think I finally caught my breath going into set 2.

I think my 1st test went a little better than this one even though I hit the standard. My right lat is a little sore. My body must have not been completely square at some point during the swings. I couldn't tell you when though.
 
3/20/18

EDG Cycle

Time: 40:36 (mins:sec)
Distance: 13.74 Miles

Avg. Power: 171 Watts
Avg. RPM: 78 RPM
Avg. Speed: 20.32 MPH

Max Power: 537 Watts
Max RPM: 118 RPM
Max Speed: 31.41 MPH

Polar HR Monitor Link

Notes: Power or speed intervals today.
  • 5 sets of 1 min on/1 min off for power (i.e. lots of gear)
  • 5 sets of 45 secs on/30 secs off for speed (goal was to match the power we produced during the last set of intervals but at 95 to 100 RPMs)
  • 5 sets of 30 secs on/30 secs off for power
  • 5 sets of 15 secs on/45 secs off for speed (I could only stay for 4 of the sets). This is where I hit the 31.41 MPHs
 
3/22/18

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

10x10 kettlebell swings (36 kg) - Pattern: 10R, 10L, 10R, 10L, 10R, 10L, 10T, 10T, 5R/5L, 5L/5R

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Today's training was tough. I felt like I was using a lot of energy during the swings. By set 8, I no longer felt I could do one-handed swings strongly. TGUs were doable but I spent a lot of time in between resting.
 
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