Less is More

Discussion in 'Training Logs' started by The Nail, Jan 3, 2016.

  1. The Nail

    The Nail Quadruple-Digit Post Count

    My background is mostly barbells mixed with a bit of kettlebell and grip stuff.

    I chose Simple and Sinister because I need something basic, potent, and time efficient.
     
    John Strong likes this.
  2. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 05:00
    Train at 06:00
    Training time including warmup 45 minutes

    Warmup:
    Prying goblet squat with 16k, StrongFirst hip bridge

    Two Handed Swings:
    Rest Periods - 50 seconds
    16k, 9x10 ( 9 sets of 10 reps )
    24k, 1x10 ( 1 set of 10 reps )

    Get Ups:
    Rest Period - 2 minutes
    16k, 5x1

    I am just getting used to training before breakfast right now and waking up at 05:00. The weights move easily, but I want to spend a few weeks acclimating to the program and waking up this early. Due to my job, evenings are unpredictable so I moved my training to the first thing in my day. No excuses for missing a training session that way.
     
  3. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 05:00
    Train at 06:10
    Training time including warmup 37 minutes

    Two Handed Swings:
    Rest periods - 40 seconds
    16k, 8x10
    24k, 2x10

    Get Ups:
    Rest Periods - 1 min 30 sec
    16k, 5x1
     
  4. The Nail

    The Nail Quadruple-Digit Post Count

    01/05 - caught a cold or some such. Did not train.

    Training 01/06
    Still feeling under the weather, but good enough to train.

    Wake up at 05:00
    Train at 6:10
    Total Training time 40 minutes


    All swings 40 second rest period
    THS:
    16k
    7x10
    One Handed Swing:
    2x10
    THS
    1x10

    All getups 1:30 rest
    TGU:
    16k
    35x1
    5 sets of 1
     
    Last edited: Jan 6, 2016
  5. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 05:00
    Train at 6:10
    Total Training time 45 minutes

    THS
    60 seconds rest
    24k - 10x10

    TGU:
    90 seconds rest
    16k - 3x1
    24k - 2x1

    I felt great today.
     
  6. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

  7. The Nail

    The Nail Quadruple-Digit Post Count

    Steve Freides likes this.
  8. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 05:00
    Train at 6:20
    Total Training time 43 minutes

    THS:
    60 seconds rest
    24k - 10x10
    These are starting to flow nicely.

    TGU:
    60 seconds rest
    16k - 5x1
    Felt much better today, my getups did. Instructive yesterday, the 24k was.
     
  9. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 05:30
    - Lazy Saturday sleep in :)
    Train at 6:50
    Total Training time 41 minutes

    THS:
    60 seconds rest
    24k - 10x10

    TGU:
    60 seconds rest
    16k - 5x1

    I will start mixing in some 24k one hand swings and 24k get ups soon.
     
  10. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 07:00
    - Super Lazy Sunday sleep in. 8 degrees F here this morning, made it hard to motivate.
    Train at 8:50
    Total Training time 49 minutes

    Swings:
    1:45 rest
    10 reps
    24k T
    24k T
    16k L
    16k R
    24k L
    24k R
    24k L
    24k R
    24k L
    24k R
    Really focused on hitting at 80% with special emphasis on the lats and abs.

    TGU
    1:00 rest
    16k - 5x1
    Same here - focused on hitting at 80% with special emphasis on the lats and abs..
     
  11. The Nail

    The Nail Quadruple-Digit Post Count

    Yesterday 1/11 took the day off.

    Wake up at 04:30
    Train at 6:10
    Total Training time 56 minutes
    The extra training time came from taking my time on the warmups.

    I forgot to note that between each set, I use a white Expand-Your-Hand Band and a trainer zenith gripper.

    Swings:
    1:45 rest
    10 reps
    24k T
    24k L
    24k R
    24k L
    24k R
    24k L
    24k R
    24k L
    24k R
    24k T
    Focused on taming the arc, keeping the shoulders packed.
    Also, I can finally feel my abs doing their part to work in concert with the lats.

    TGU
    1:00 rest
    16k - 5x1
    Focused on keeping the working arm ramrod straight.
     
  12. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 05:00
    Train at 6:20
    Total Training time 52 minutes

    Swings:
    1:45 rest
    10 reps
    24k T
    24k L
    24k R
    24k L
    24k R
    24k L
    24k R
    24k L
    24k R
    24k T

    TGU
    1:00 rest
    16k - 5x1
    I found this video, which was a massive help
    .
    The windshield wiper motion of the knee with the associated hinge was something I was completely missing. Oh man what a difference that made!
     
  13. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 05:00
    Train at 6:15
    Total Training time 52 minutes

    I took an off day today. My glutes, hips, and lower back were feeling shot, even after warm ups.
    I felt much better after training.

    Swings:
    60 rest
    10 reps
    16k T
    10x10
    Focused on the lats at the top, and using them to quickly pull the KB back down.

    TGU:
    Weightlifting Shoe 5x1
    Focused on precision, and not getting hit in the face with a shoe.
     
  14. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 05:00
    Train at 6:10
    Total Training time 50 minutes

    One Hand Swings:
    60 rest
    16k 10x10

    TGU:
    2:00 rest
    16k - 5x1
    Finally feeling the proper groove.
     
  15. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 07:15
    Train at 9:00
    Total Training time 55 minutes

    One Hand Swings:
    120 rest
    24k 10x10
    Feeling better.

    TGU:
    2:00 rest
    16k - 5x1
    The one hand swings seem to pull this movement along - as my swing becomes slightly more proficient, my TGU becomes proficient to a greater extent.
     
  16. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 05:00
    Train at 6:40
    Total Training time 57 minutes

    One Hand Swings:
    120 rest
    24k 10x10

    TGU:
    2:00 rest
    16k - 5x1
     
  17. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 07:00
    - did not sleep that well
    Train at 8:30
    Total Training time 49 minutes

    Two Hand Swings
    :
    60 rest
    24k 10x10
    Learning about the abs

    TGU:
    2:00 rest
    16k - 5x1
    I'm beginning to feel the body as one piece
     
  18. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 05:00
    Train at 6:15

    One Hand Swings:
    1:40 rest
    24k 10x10
    These felt a good deal smoother. I feel the lats fine with two hand swings, but it's been a learning curve really learning to use them in the one hand swing especially the left hand.

    TGU:
    2:00 rest
    16k - 5x1
    The left hand verisons are still a bit shaky. I've narrowed it down to the left hip; I don't hinge as deeply into it as I do on the right side. Putting some focus here helped. I paused a bit longer than normal at the transition and felt it out. Makes more sense now.
     
    Abdul-Rasheed likes this.
  19. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 05:00
    Train at 6:35
    This training was a bit rough; fighting some sort of cold still.
    Rough as in I kept my form 100%, but I was winded more than normal.

    One Hand Swings:
    1:40 rest
    24k 10x10

    TGU:
    2:00 rest
    16k - 5x1
     
  20. The Nail

    The Nail Quadruple-Digit Post Count

    Wake up at 05:00
    Train at 6:15
    One Hand Swings:
    1:20 rest
    24k 10x10
    Feeling much better today. Left side still feeling wonky. But, I realized today that for whatever reason, I wasn't gripping the bell as hard with my left hand. Corrected that and it felt much smoother.

    TGU:
    1:50 rest
    16k - 5x1
     

Share This Page