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dnguyen411's Training Log

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6/23/18

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

100 two-handed kettlebell swings (24 kg) - AMSAYC (50, 20, 20, 10)

5x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes:
I finally had a chance to record my as many swings as you can practice today. 4 videos... 50 swings, 20 swings, 20 swings, 10 swings






Sorry about the bad angles on these... I will need to bring a tripod next time.
 
6/25/18

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

10x10 kettlebell swings (24 kg) - 10T, 10T, (10R, 10L)x3, 10T, 10T

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

Polar Beat HR Monitor Link

Notes: I didn't feel the best this morning. I had spent most of yesterday morning volunteering for a 5k fun run that incorporated setting up a finish line area with tables, pallets of water, and boxes of food. Then monitoring and cheering on racers, Then finally taking down the finish line area. I was pretty much wiped after yesterday morning and most of the day Sunday. I'm thinking yesterday's work affected my body and mental state this morning.

I worked on projecting my swings with forward force vs upward force (courtesy of some feedback I received from @Anna C). I instantly saw my arms straighten out more versus the bent arm that I usually see. The swings felt slightly different than I'm use to.
 
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6/26/18

EDG Cycle

Time: 36:37 (mins:sec)
Distance: 12.27

Avg. Power: 161
Avg. RPM: 77 RPM
Avg. Speed: 20.11 MPH

Max Power: 307
Max RPM: 97
Max Speed: 25.88 MPH

Polar HR Monitor Link

Notes: Good cycling session this morning. Today's concentration was on power.
 
6/27/18

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

10x10 kettlebell swings (36 kg) - Pattern: (10R, 10L)x5

5x1 Partial TGUs (44 kg) - Initial press (IP) and To Elbow (TE) for several seconds - Pattern: IP, TE, IP, TE, IP

Polar Beat HR Monitor Link

Notes: I woke up this morning thinking I would set the alarm for later and go to the gym after work. Well, after setting the alarm for later my mind instantly started thinking about what I should be doing today for my training and at work. I knew at that point trying to go back to sleep was pointless and got up to go to the gym.

Training went really well today. All my swings were strong thanks to the slight adjustment to concentrate on bringing my power forward instead of upwards. I decided to really work with the 44 kg bell for TGUs. It still takes quite a bit of concentration to do the initial press or to elbow moves.
 
6/29/18

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

10x10 kettlebell swings (36 kg) - Pattern: (10R, 10L)x2, 10T x6

5x1 Partial TGUs (44 kg) - Initial press (IP)

Polar Beat HR Monitor Link

Notes: Didn't get the best night sleep the night before and diet wasn't the best so Friday's training wasn't the best. I still got into the gym today so that's a positive.
 
6/30/18

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

10x10 two-handed kettlebell swings (24 kg)

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

Polar Beat HR Monitor Link

Notes: Light kettlebell training day
 
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7/2/18

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

10x10 kettlebell swings (36 kg) - Pattern: (10R, 10L)x5

2x1 TGUs (36 kg)
3x1 Partial TGUs (44 kg) - TE, IP, IP

Polar Beat HR Monitor Link

Notes: Swings went well but were tiring near the end. My TGUs at the 36 kg felt a little unstable today. I think I needed more rest time after the swings. By the time I got to the partials at 44 kg, I was fine.
 
7/4/18

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

10x10 one-handed kettlebell swings (24 kg) - Pattern: (10R, 10L)x5 - 5 min swing test: Passed (4:56 mins)

5x1 TGUs (24 kg) - 10 min test: Passed (8 mins)

Polar Beat HR Monitor Link

Notes: My left arm was experiencing some weird soreness. It felt like the soreness from doing heavy shoulder presses or chest presses. I lightened the bell for today but still wanted a challenge so I did a 24 kg kettlebell S&S test. I wouldn't say the test was easy but it was easily doable.
 
7/9/18

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

10x10 kettlebell swings (36 kg) - Pattern: (10R, 10L)x3, 10Tx4

3x1 TGUs (36 kg)
2x1 Partial TGUs (44 kg) - IP, IP

Polar Beat HR Monitor Link

Notes: Very hard session today. I found myself taking longer breaks than usual. I guess it's the after vacation effect - not exercising and eating food and drinks that should be done in moderation but wasn't.
 
7/10/18

EDG Cycle

Time: 36:36 (mins:sec)
Distance: 12.33 Miles

Avg. Power: 162 Watts
Avg. RPM: 82 RPM
Avg. Speed: 20.21 MPH

Max Power: 243 Watts
Max RPM: 108 RPM
Max Speed: 23.73 MPH

Polar HR Monitor Link - Note: The HR Monitor was started 5 mins earlier than the start of the cycle computer data.

Notes: Mixed of stamina and climbing
 
7/12/18

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

10x10 kettlebell swings (36 kg) - Pattern: (10R, 10L)x5

2x1 TGUs (36 kg)
3x1 Partial TGUs (44 kg) - (Upright Sit(US) Right Arm (RA)/ IP Left Arm (LA)), (TE RA/ IP LA), (IP RA & LA)

Polar Beat HR Monitor Link

Notes: Go to the Upright Sit position on the right arm today during TGUs but didn't feel confident enough to do it on the left arm. I used up quite a bit of energy during the swings. I felt that if I had more time and stamina after the swings I could at least felt confident enough to attempt it safely.
 
7/14/18

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

100 two-handed kettlebell swings (24 kg) AMSAYC: 40, 20, 15, 15, 10

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

Polar Beat HR Monitor Link

Notes: I left my chalk at home today so my grip on the bell during swings didn't feel too solid.
 
7/16/18

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

10x10 kettlebell swings (36 kg) - Pattern: 10T x10

2x1 TGUs (36 kg)
3x1 Partial TGUs (44 kg) - IP, IP, IP

Polar Beat HR Monitor Link

Notes: I felt lethargic and out of it this morning. Swings went okay but didn't feel 100% solid in places. I was even struggling with the 36 kg bell today during TGUs.
 
7/18/18

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

10x10 kettlebell swings (36 kg) - Pattern: (10R, 10L)x5

1x1 TGUs (36 kg)
3x1 Partial TGUs (44 kg) - TE, US, IP
1x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Very good training session today. I felt like I had plenty of energy this morning to do swings and TGUs with high efficiency.
 
7/20/18

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

10x10 kettlebell swings (36 kg) - Pattern: (10R, 10L)x2, 10Tx2, 10R, 10L, 10Tx2

3x1 Partial TGUs (44 kg) - US, IP, IP

Polar Beat HR Monitor Link

Notes: Ran out of energy by the time I got to TGUs. I found so far that my training performance is pretty dependent on diet and sleep. In today's case, and nearly all week, my diet hasn't been the best and I'm getting about 6.5 hours of sleep on average. Also, I have limited time in the morning so I can't take as much time as I want in between sets for rest.
 
7/21/18

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

10x10 two-handed kettlebell swings (24 kg) - eccentric swings

1x1 TGU (24 kg) - 5 second holds
2x2 TGU (24 kg)

Polar Beat HR Monitor Link

Notes: Light kettlebell training today. During most of the swing sets I did get my heart rate up to zone 4.
 
7/23/18

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

10x10 kettlebell swings (36 kg) - Pattern: 10R, 10L, 10Tx2, 10R, 10L, 10Tx2, 10R, 10L

5x1 Partial TGUs (44 kg) - USx3, IPx2

Polar Beat HR Monitor Link

Notes: Very good training session today. Felt rested and strong. I took my time on each of the exercises which game be plenty of energy to do 3 good "to sitting position" TGUs on each side.
 
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