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dnguyen411's Training Log

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10/12/16

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

10x10 two-handed kettlebell swings (28 kg) - Sets 1-4 are getting easier. Sets 5-10 I need to take more time in between sets to continue to get good swings.

5x1 TGU (28 kg) - Still grinding away but doable.
 
10/14/16

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

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)
 
10/15/16

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

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)
 
10/17/16

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

10x10 two-handed kettlebell swings (28 kg) - Sets 1-5 are getting easier to do without taking a long break in between. I'm still taking longer breaks for sets 6-10.

5x1 TGU (28 kg) - Still challenging but doable.
 
10/18/16

Evolution Cycle

Time: 47:15 (mins:sec)
Distance: 15.74 miles

Avg. Power: 175 Watts
Avg. RPM: 81 RPM
Avg. Speed: 20.79 MPH

Max Power: 349 Watts
Max RPM: 121 RPM
Max Speed: 27.11
 
10/19/16

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

10x10 two-handed kettlebell swings (28 kg) - In spite of fighting a minor cold, today's swing session went really well. Sets 1 through 6 were relatively easy. 7-10 took a little more time but I seemed to recover quicker than my last few sessions.

5x1 TGU (28 kg) - There were a couple of times where I felt like I nearly lost control of the bell. It usually occurs on the down motion between the windmill and the swinging the leg out. However, it was only on my right side.
 
10/21/16

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

10x10 two-handed kettlebell swings (28 kg) - Sets 1 through 6 were relatively easy. 7-10 took a little more time but I seemed to recover quicker than my last few sessions.

5x1 TGU (28 kg) - Still challenging but getting easier.
 
10/22/16

Morning Treadmill Run

Distance: 3.49 miles
Time: 43:11
Avg. Pace: 12:13 min/mi

I decided to run this morning while my Wife was working with her trainer. However, I had a hard time maintaining a decent run/jog. I did throw in three sprints near the end at 10 MPHs for 30 seconds. I know my performance was more of a mental thing versus physical but I just couldn't get out of my mental funk that Saturday morning.
 
10/24/16

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

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)

Didn't get enough sleep last night so this was a pretty tough session during swings.

My grip felt degraded during TGU. I was able to do the movement but my right hand side would experience pain in my arm when I go and placed the weight down and I noticed my wrist was bent back on my left hand side during the last set.

I try and setup with the bell parallel to my callus line low on the hand and feel like it's setup correctly but for some reason today nothing I did felt comfortable on my right side.

My left side felt fine (except for the last set).

For next time, I'm going to try and spend more time with the bell in my hand and extend the TGU movement (i.e. 3 to 5 second holds at each step of the movement).
 
10/25/16

Evolution Cycle

Time: 50:37 (mins:sec)
Distance: 18.29 miles

Avg. Power: 195 Watts
Avg. RPM: 78 RPM
Avg. Speed: 21.68 MPH

Max Power: 397 Watts
Max RPM: 112 RPM
Max Speed: 28.37

Concentration on hills/strength.
 
The haloes are a (fillintheblank) with the heavier bells. I wonder if we're supposed to still be doing haloes as warmup with the 40kg bell. (I'm on the 40kg bell now; I started in January with the 16!!!)
 
Kozushi said:
The haloes are a (fillintheblank) with the heavier bells. I wonder if we're supposed to still be doing haloes as warmup with the 40kg bell. (I'm on the 40kg bell now; I started in January with the 16!!!)
Click to expand...

According to the S&S book, the halos are done with a lighter bell for a warm-up. 40 kg is quite heavy for a warm-up. But if you want to do halos with a 40 kg as regular practice that's all up to you.
 
dnguyen411 said:
According to the S&S book, the halos are done with a lighter bell for a warm-up. 40 kg is quite heavy for a warm-up. But if you want to do halos with a 40 kg as regular practice that's all up to you.
Click to expand...
No, the 32 was too heavy, I don't even want to try it with the 40.
 
10/28/16

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

I up'ed my warm-up weight only because the 16 kg bell wasn't available this morning. Warm-up felt fine, I'll probably make this my standard warm-up weight now.

10x10 two-handed kettlebell swings (28 kg) - Swing went fine but I'm still not getting a strong 10 sets. Sets 1-6 feel better than sets 7-10 as I still need some extra rest in between these sets.

5x1 TGU (28 kg) - Something happened today on my right hand side. During the 4th set after going up from the bent press to the lunge position, my form didn't feel right. I can't pinpoint what it is but the bell didn't feel like it was in the correct position in my shoulder. The move from lunge to standing was difficult and wobbly. I was able to move through the down steps but when I was done it felt like I pulled something in my shoulder. It's not enough to cause any pain but it's more of an annoyance.
 
Kozushi said:
No, the 32 was too heavy, I don't even want to try it with the 40.
Click to expand...
I guess I misunderstood your original post. I thought you were saying you were doing halos with a 40 kg bell, not that the 40 kg bell is your current work weight for your swing and TGU practice.
 
10/31/16

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg) - I could still feel the very minor pain from what I did last time to my right shoulder but it didn't affect my TGUs. The pain was more pronouced by set 3 or 4 but was manageable.
 
11/2/16

3x5 Prying Goblet Squats (18 kg)
3x5 Bridges
3x5 Halos (18 kg)

10x10 two-handed kettlebell swings (28 kg)

5x1 TGU (28 kg)
 
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