Just another log

SMalishev

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32kg bell still nowhere to be seen....

Doing Starting Strength instead.
Today:

Back squat: 5 reps with: 20kg, 25kg, 30kg
3 sets of 5 reps: 35kg

Bench press: 5 reps with: 20kg, 25kg, 27.5kg, 30kg
3 sets of 5 reps: 32.5kg

Deadlift: 5 reps with: 22.5kg, 32.5kg, 42.5kg, 47.5kg


time to go stock up on milk....
 

SMalishev

Triple-Digit Post Count
Thread title changed

End of week progress with starting strength:
Squat: 50kg x 5 x 3
Press: 30kg x 5 x 3 (Had to start slightly lower)
Bench press: 35kg x 5 x 3
Deadlift: 70kg x 5
 

SMalishev

Triple-Digit Post Count
EOW report:

Squat: 60kg x 5 x 3
Press: 32.5kg x 5 x 3
Bench press: 40kg x 5 x 3
Deadlift: 90kg x 5
 

SMalishev

Triple-Digit Post Count
EOW report:

Squat: 67.5kg x 5 x 3
Press: 37.5kg x 5 x 1 - Too heavy! I am going to re-find my baseline as i'm not happy with how this feels.
Bench press: 42.5kg x 5 x 3
Deadlift: 95kg x 5
Power clean: 35kg x 3 x 5

Maybe the restructuring of the forum hid my thread
 

SMalishev

Triple-Digit Post Count
EOW report:

Squat: 75kg x 5 x 3
Press: 30kg x 5 x 3 - Hopefully this reset will prevent another premature stall
Bench press: 45kg x 5 x 3
Deadlift: 105kg x 5
Power clean: 37.5kg x 3 x 5

  • Tried focussing on leg drive during the deadlifts today. It seemed to help a fair bit. It's my first time ever lifting something so heavy, so it's certainly an experience when picking it up off the floor.
 

SMalishev

Triple-Digit Post Count
EOW report:

Squat: 82.5KG x 5 x 3 - Need a bit of technique refinement. Will watch a load of videos. I think i'm leaning too far forward
Press: 32.5kg x 5 x 3
Bench press: 50kg x 5 x 3
Deadlift: 110kg x 5
Power clean: 42.5kg x 3 x 5
 

SMalishev

Triple-Digit Post Count
I only got one barbell session in last week.
Squat: 75kg x 5 x 3 - Deloaded and reinforced technique
Press: 35kg x 5 x 1 - filmed this. I want to film myself doing broomstick overhead presses to tighten up my form
Bench press: 50kg x 5 x 3
Deadlift: 115kg x 5
Power clean: 42.5kg x 3 x 5

My 32kg kettlebell showed up out of the blue.... in not a great state.

No packaging, with just a waterlogged piece of paper taped to it. I'm not wrapped, no tracking and so late I thought it would never show up. I bought my 16kg and 32kg off this seller but they've really let themselves down.... won't be buying off them again unfortunately

At least I have a nice little collection now


So for wednesday I did instead:
Goblet squat: 32kg, 3 sets of 5
Press: 16kg, 3 sets of 5
Swing, 32kg, 1 set of 15

Friday:
Goblet squat: 32kg, 3 sets of 5
Press: 16kg, 1 set of 5
Swing, 32kg, 2 sets of 15

Just imitating SS's Squat - Press - Pull structure. Nice short sessions, I must try and find Easy Strength by Dan John and give it a read
 

SMalishev

Triple-Digit Post Count
I'm back on S&S.
This week I haven't been able to do it due to smoke covering where I live, which means no exercise unfortunately. It cleared up today though:
Today:
Swings 1H 24kg 6x10
Get ups L+R 16kg 5x1
 

SMalishev

Triple-Digit Post Count
Swings 1H 24kg 6x10
Get ups L+R 16kg 5x1
  • I did the goblet squats in the warmup with a 24kg, as I remember reading in the past about squatting your swing weight. After learning more about squatting from doing barbells, I believe in the importance of squatting, but am not a tremendous fan of low bar back squats. Goblet squats seem great.
 

SMalishev

Triple-Digit Post Count
Tuesday, Today
Swings 1H 24kg 6x10
Get ups L+R 16kg 5x1
  • Air quality has been trash due to the fires. It's been hard to time exercise right.... i'm enjoying getting back into S&S though
 

SMalishev

Triple-Digit Post Count
Yesterday, Today

Swings 1H 24kg 6x10
Get ups L+R 16kg 5x1
  • I've started to do some curls during the prying squats. Doing about 6-10 curls during the warmup. I've never done curls before and I reckon it could help me feel stronger while carrying things with my arms bent. I will update with how it goes
 

SMalishev

Triple-Digit Post Count
Yesterday, Today
Swings 1H 24kg 8x10
Get ups L+R 16kg 5x1

  • After coming back to S&S i've been able to identify a few lacking areas from my previous time with it. Particularly around the use of the lats in a 1H swing, and telling myself to use my hips as a reference for movement (swing hinge and get up hinge) rather than some vague movement
 

SMalishev

Triple-Digit Post Count
Wednesday, Friday, Today:

Swings 1H 24kg 8x10
Get ups L+R 16kg 5x1

  • I realised that I really missed the healthy feeling of practicing S&S 😢 Short, sweet and frequently is a really nice way to train
 

SMalishev

Triple-Digit Post Count
Yesterday, Today:
Swings 1H 24kg 8x10
Get ups L+R 16kg 5x1
  • Getting better at timing the talk test, I'm ensuring I do it consistently with the phrase "The quick red fox jumped over the lazy brown dog". Is this too short?
 

SMalishev

Triple-Digit Post Count
Wednesday, Today:
Swings 1H 24kg 8x10
Get ups L+R 16kg 5x1

  • Set a new "PR" today. For temperature. Did a session in 43 degree heat (in a shed, no cooling). Not flash, but you've gotta do that S&S to get the benefits 👍
 

SMalishev

Triple-Digit Post Count
Last few sessions:

Swings 1H 24kg 10x10
Get ups L+R 16kg 5x1
  • Discovered this thing called amazon and e-books and am reading S+S 2.0. I'll begin applying the updates I've discovered from the book. It really is good.
 

SMalishev

Triple-Digit Post Count
Sat:
Swings 2H 24kg 10x10
Get ups L+R 16kg 5x1

Sun:
Swings 1H 24kg 10x10
Get ups L+R 16kg 5x1

Today:
Swings 1H 24kg 10x10
Get ups L+R 16kg 5x1

  • Really going hard with generating loads of power with the swings
  • I have improved my roll to elbow a fair bit. However, I need to work on lat packing so my elbow doesn't unlock slightly during the transitions in the second half of the getup (the get-down, heh)
 

SMalishev

Triple-Digit Post Count
Yesterday:
Swings 2H 24kg 10x10
Get ups L+R 16kg 5x1

Today:
Swings 1H 24kg 10x10
Get ups L+R 16kg 5x1

  • Doing those curls as mentioned in a previous post really reaps rewards. You can benefit from doing just 6 curls in total during the warm ups (I goblet squat the 24kg). Carrying things with the "90 degree arm" pose is so much easier, and curling bags up onto benches is noticeably easier. If you have never cared about curls because of the curl bros, please try these curls.
  • The Elbow locking part in the previous post seems to be best addressed by squeezing the kettlebell during the getup. The lat packing hasn't really changed, so I think the problem is resolved via squeezing the bell, especially during the stand up and lower back down to knee phases.
 

SMalishev

Triple-Digit Post Count
14th, 16th:

Swings 1H 24kg 10x10
Get ups L+R 16kg 5x1

Swings 2H 24kg 10x10
Get ups L+R 16kg 5x1

17th, 18th:
Swings 1H 24kg 10x10
Get ups L+R 24kg 1x1
Get ups L+R 16kg 4x1

Today:
Swings 2H 24kg 10x10
Get ups L+R 24kg 1x1
Get ups L+R 16kg 4x1


  • Made a breakthrough with the groove of the swing technique. I feel a bit stupid now, and upon re-reading all the material, it's all there... but the problem is a body awareness thing. I need to perform, experiment and tweak, in order to gain the proper awareness to go forth and have good technique.
  • Same with the getup, but mostly making sure I squeeze the lighter 16kg bell to keep the elbow from unlocking. That and also figured out some geometry hacks with the step where you go from the tall sit to the low sweep to the "on one knee" part.
  • After spying on Pavel Macek's log, I might give the leopard world's greatest stretch a try.
 

SMalishev

Triple-Digit Post Count
21st, 23rd:
Swings 1H 24kg 10x10
Get ups L+R 24kg 1x1
Get ups L+R 16kg 4x1

24th (today):
Swings 2H 24kg 10x10
Get ups L+R 24kg 1x1
Get ups L+R 16kg 4x1

  • I learned the value of a bit of a wider 1H swing stance after giving myself an enormous bruise on the back of my thighs
 
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