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dnguyen411's Training Log

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8/24/18

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

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

5x1 Partial TGUs (44 kg) - HB, LS, LS, IP/TE, TE

Polar Beat HR Monitor Link

Notes: During TGUs, I graduated to the Leg Sweep (LS) stage. The weight is getting "easier" but still requires me to really concentrate on keeping a tight core. Any loseness on my part is the difference between just doing the initial press to getting through the first few movements.
 
8/28/18

EDG Cycle

Time: 32:03 (mins:sec)
Distance: 10.83 miles

Avg. Power: 164 Watts
Avg. RPM: 82 RPMs
Avg. Speed: 20.28 MPH

Max Power: 614 Watts
Max RPM: 111 RPMs
Max Speed: 32.76 MPH

Polar HR Monitor Link

Notes: Nothing special about this session; steady-state cycling session.
 
8/29/18

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

10x10 one-handed kettlebell swings (24 kg) - EMOTM

5x1 TGU (24 kg) - 5 second holds

Polar Beat HR Monitor Link

Notes: Light kettlebell training; I didn't have the time today to do a challenging training session.
 
8/30/18

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) - LS, To Lunge (TL), TL, IP, TL

Polar Beat HR Monitor Link

Notes: Very good training session today. Although I woke up earlier than I wanted, I had extra time today to spend in the gym. I took plenty of rest in between swing sets. But, I was more excited today that I got to the lunge position strongly during my TGUs today. Courtesy of Jeff Sokol's post on Facebook the other day, I kept saying in my head that "I'm stronger than you are heavy" before each press of the kettlebell and it seemed to work like a charm during sets 2 and 3. I don't think I took enough time rest for the 4th set. 5th set was good. Pretty soon, I'll be ready to complete the full TGU at 44 kg.
 
9/1/18

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

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

1x1 Partial TGUs (44 kg) - IP
4x1 TGUs (36 kg)

Polar Beat HR Monitor Link

Notes: I fell behind on updating my training log. This entry is from my memory. Hopefully I remember correctly.
 
9/3/18

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

10x10 kettlebell swings (36 kg)

3x1 Partial TGUs (44 kg) - TL, IP, IP/TL

Polar Beat HR Monitor Link

Notes: I fell behind on updating my training log. This entry is from my memory. Hopefully I remember correctly.
 
9/4/18

EDG Cycle

Time: 33:03 (mins:sec)
Distance: 11.32 miles

Avg. Power: 168 Watts
Avg. RPM: 80 RPMs
Avg. Speed: 20.54 MPH

Max Power: 310 Watts
Max RPM: 107 RPMs
Max Speed: 25.97 MPH

Polar HR Monitor Link

Notes: Will enter numbers later Numbers entered 9/17/2018. I had lost my USB stick for awhile that contained the data but found it the other day.
 
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9/5/18

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

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

3x1 Partial TGUs (44 kg) - TL x3
1x1 TGU (36 kg)

Polar Beat HR Monitor Link

Notes: Training went fairly well. I noticed a little instability in my shoulder on my left side during TGUs. I'm not sure why it was happening though as I don't feel any pain or soreness. Maybe I need to stay tighter in my core but I'm not sure how much more tighter I can get. I'm already using what I think is a high amount of energy trying to keep my core tight.
 
9/7/18

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

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

1x1 TGU (44 kg)
2x1 Partial TGUs (44 kg) - TL, IP
2x1 TGU (36 kg)

Polar Beat HR Monitor Link (Left my HR monitor at home)

Notes: I got the TGU at 44 kg for 1 rep on each side today. I was very excited. I took a cue from my old practices with heavy deadlifts and imagine pushing the earth instead of pushing the kettlebell. It went up very easily. I did notice some instability on the 2nd rep on each side, probably mental, but I took it safe and went to the lunge position. I ran out of steam on the 3rd set. I completed the TGUs using the 36 kg.
 
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WhatWouldHulkDo said:
@dnguyen411 , just want to say, you are a consistency monster. Takes a lot of mental fortitude to keep hammering at the S&S like you do - strong work, man.
Click to expand...

I completely agree. It is very impressing and inspiring.

I have two questions for you dnguyen411:

1) Have you noticed any differences in body composition now compared to when you started out, any hypertrophy effects ?

2) Do you feel your general conditioning in walking, hiking mountains and running has improved ?

3) What are you reasons for staying with 16 kilos with the goblet squat despite being so strong in TGU and swings?
 
Anders said:
I completely agree. It is very impressing and inspiring.

I have two questions for you dnguyen411:

1) Have you noticed any differences in body composition now compared to when you started out, any hypertrophy effects ?

2) Do you feel your general conditioning in walking, hiking mountains and running has improved ?

3) What are you reasons for staying with 16 kilos with the goblet squat despite being so strong in TGU and swings?
Click to expand...

1) I’ve noticed that my upper body and shoulders looks more solid. I’ve also noticed my stomach area looking more define. There’s no six pack but I wouldn’t expect one at around 23% body fat (according to a DEXA scan I took in February). My biceps also seem to be more define but not large like a bodybuilder.

2) I think my conditioning had improved. I think the best measure of this has been on my cycling days. I haven’t done any real running since 2016 so I can’t really assess how well my running has improved.

3) Per the S&S book, the goblet squat for this program is for warming up and mobility. Not really meant for maxing out and PR-ing. I throw the bicep curl part into the squat as well so I feel it’s a good warmup.
 
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9/07/18

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

100 two-handed kettlebell swings (24 kg) - 20Tx5

2x1 TGU (24 kg)

Polar Beat HR Monitor Link

Notes: Not much of a training session Saturday. My Wife was working on PR-ing the leg press with her trainer and wanted me there in case things went south. She PR'd at 810 lbs; the heaviest her trainer has seen a lady do leg press.
 
9/10/18

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

two-handed kettlebell swings (20 kg) - 10Tx6
1x5 Clean and Press (20 kg)
2 snatches and 3 one-arm kettlebell swings (20 kg)
two-handed kettlebell swings (20 kg) - 10Tx2

5x1 TGU (24 kg)

Polar Beat HR Monitor Link

Notes: I was experiencing some minor shoulder pain in my left shoulder so I decided to go light. Unfortunately, I didn't notice I grabbed a 20 kg instead of a 24 kg bell. I thought it was really light and was starting to get bored so I threw in some clean and presses and snatches. I finally noticed after the snatches on why I wasn't feeling very challenged.
 
9/11/18

EDG Cycle

Time: 33:05 (mins:sec)
Distance: 10.9 miles

Avg. Power: 154 Watts
Avg. RPM: 79 RPMs
Avg. Speed: 19.8 MPH

Max Power: 252 Watts
Max RPM: 96 RPMs
Max Speed: 24 MPH

Polar HR Monitor Link

Notes: 6 min intervals was the focus of today's ride.
 
9/12/18

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

10x10 two-handed kettlebell swings (24 kg)

5x1 TGU (24 kg)

Polar Beat HR Monitor Link

Notes: I was not in the mood to train today. Woke up very tired with the nagging left shoulder pain. The pain isn't very sharp or anything... just there.
 
9/14/18

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

10x10 kettlebell swings (36 kg) - (10R, 10L)x2, 10T, 10R, 10L, 10Tx3

1x1 Partial TGUs (44 kg) - TL
1x1 TGU (44 kg)
1x1 Partial TGUs (44 kg) - TL (right) /IP (left)

Polar Beat HR Monitor Link

Notes: Pretty good training session. It's been about a week since I did heavy swings and they took quite of bit of energy. I only had enough time to do 3 sets of TGUs but I got my one full get-up in.
 
9/17/18

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

10x10 kettlebell swings (36 kg) - 10Tx2, 10R, 10L, 10Tx4, 10R, 10L

1x1 Partial TGUs (44 kg) - TL
1x1 TGU (44 kg)
1x1 Partial TGUs (44 kg) - TL (right) /TE (left)

Polar Beat HR Monitor Link

Notes: My energy level was low this morning. Coffee was the only thing that got me through the training.
 
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