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dnguyen411's Training Log

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5/6/16

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

10x10 one-handed kettlebell swings (24 kg)

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

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)

3x1 TGU (24 kg) (Left & Right)
2x1 Initial Press for TGU (36 kg) (Left & Right)
 
5/12/16

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)

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

Tough practice today. Ran several miles the day before and was feeling a little stiffness in the hips yesterday afternoon into this morning.
 
5/19/16

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

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

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

Just got back from vacation yesterday evening. Back to practice...
 
5/20/16

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

10x10 one-handed kettlebell swings (24 kg)

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

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

10x10 one-handed kettlebell swings (24 kg)

5x1 TGU (24 kg) (Left & Right)
 
5/25/16

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

5x10 two-handed kettlebell swings (36 kg)
1x6 two-handed kettlebell swings (36 kg)
1x4 two-handed kettlebell swing (36 kg)
4x10 one-handed kettlebell swings (24 kg)

1x1 TGU (24 kg) (Left & Right)
4x1 TGU Initial press (36 kg)

Tough practice this morning. On the 6th swing of the 6th set, I had to bail on continuing to swing. My swings weren't that strong in this set and the swing down of that last swing felt off like I decided to squat instead of hinge. Had to take a 1 min rest before finishing the last 4 swings.
 
5/28/16

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) (Left & Right)
3x1 TGU Initial press (36 kg)
 
5/30/16

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

10x10 one-handed kettlebell swings (24 kg)

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

My Wife and arrived 40 mins early to our spin class so I did a quick session of S&S before that. I'm closer to doing the one-handed swings in less than 5 mins. Also, sometime last week I watched the alternative TGU method that is easier on the knees that GeoffreyLevens posted in the kettlebell forum and decided to try that method. Surprisingly, it actually felt quite comfortable. However, I noticed if I turn a little too fast, the momentum pushes me out of position to go to the hip bend and the bell starts going backwards. I never lost the bell but I could see a heavier bell would have caused me issues.

I don't normally record my other activity in this log but I had a really good spin session after S&S. The instructor (KC) pushed us hard. According to the computer, I got up to 19.7 miles at the end. My average is usually between 16 and 18 miles.
 
6/1/16

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)

4x1 TGU (24 kg) (Left & Right)
1x1 TGU Initial press (36 kg)
 
6/8/16

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)

5x1 TGU (60 lb dumbbell) (Left & Right)

I decided to switch to a 60 lb dumbbell to progress in my TGU. The 24 kg bell was getting too easy. I wasn't making much progress with the 36 kg bell. The dumbbell proved challenging but doable. I still need more practice as I wasn't in complete control by sets 4 and 5. But I'm glad to progress to a higher weight. I know it's not the prescribed method of progression as described by the S&S book but I wanted to progress.
 
6/13/16

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

10x10 two-handed kettlebell swings (36 kg)

3x1 TGU (60 lb dumbbell) (Left & Right)
 
6/15/16

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

10x10 two-handed kettlebell swings (36 kg)

5x1 TGU (60 lb dumbbell) (Left & Right)
 
Steve Freides said:
Why not? If part of your purpose is to get feedback on your training, painting an incomplete picture will get you inappropriate advice.

-S-
Click to expand...
No real good excuse I guess... partially since the last strength forum I was a part of discouraged other types of workouts other than strength training, and also part laziness.

I can start adding my other workouts starting this week.
 
6/18/16

30 min walk on the treadmill. This was a warm-up walk with my wife who has her own personal trainer she works with. We usually get to the gym early so she can warm-up as well.

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

10x10 one-handed kettlebell swings (20 kg) - The 36 kg and 24 kg bells were being used by someone else (most likely a club trainer) since I saw no signs of them in the main area. I grabbed the heaviest bell they had available and worked on one-handed swings with minimal rest in between.

5x1 TGU (60 lb dumbbell) (Left & Right) - Note: 1 fail on the left side. Didn't complete the down portion of the TGU as my grip felt funny on that side and I was worried about losing control of the weight.
 
Very good.

Why a dumbell and not a kettlebell for the getup?

-S-
 
Steve Freides said:
Very good.

Why a dumbell and not a kettlebell for the getup?

-S-
Click to expand...
Based on my logs, I wasn't progressing from the 24 kg to the 36 kg very well. I could barely maintain the initial chest press for more than 5 seconds plus the bell was putting a lot of painful pressure on my right arm where I broke it many years ago. I had a hard time bringing the bell down from the chest press position to the ground. In short, I never felt really comfortable with it. My gym didn't have a 32 kg so I went with the next best thing and went up a few pounds from the 24 kg.
 
Try, instead, increasing the TUT (time under tension) with 24 kg by doing two reps at a time per side. (If this feels like too much, start with two per side with 16 kg.)

-S-
 
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