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Motivation, Part II

Msktime

Level 3 Valued Member
This is actually a continuation of my first thread, which has been closed due to inactivity :) Motivation - Msktime

Since initially posting, my work as a corporate lawyer and life with a baby (now 2yr old toddler) got the best of me - I still worked out, but not as systematically and definitely in a non-tracked manner. With this said, I am very happy to announce that I had a second child - my son, who is now ~2.5 months old. I've taken some paternity time off work in connection with his birth and have been able to get back into a solid S&S routine that I've tracked.

S&S is currently, and I suspect for the far future, pretty much my only workout routine, though I also sometimes go for 1-2 mile walks around the neighborhood, and of course run around the playground with my kids. I do the swings and get-ups as prescribed by the book, though hate to say I don't always do the goblet squats or stretches due to time constraints. I hope I incorporate more of these movements in the future, since I find them very beneficial.

My goals now are to hit timeless simple with 32KG first, and then work to TIMED simple with the 32KG. I'm planning to do this by mastering my newly arrived 32kg-er, and then perhaps taping some light weights at the bottom to add a few KGs until I can get another bell.

Long-term, and in any case by the time I hit 40yrs, I'd like to hit the timed standard with a 36KG, and then consider the 40KG (will cross the bridge when we get there). Today, I'm 34 yrs old, so I've got some time :)

Cheers
 
Workouts tracked since re-starting S&S:

1) - 7.26.2022
Swings - 28kg x10
TGU - 28kg x10

2) - 7.27.2022
Swings - 28kg x10
TGU - 28kg x10

3) - 7.28.2022
Swings - 28kg x10
TGU - 28kg x10

4) - 7.29.2022
Swings - 28kg x10
TGU - 28kg x10

5) - 7.30.2022
Swings - 28kg x10
TGU - 28kg x10

This was a five day streak - great as I've never done this before with a 28KG!

6) - 8.1.2022
Swings - 28kg x10
TGU - 28kg x10

7) - 8.2.2022
Swings - 28kg x10
TGU - 28kg x10

8) - 8.3.2022
Swings - 28kg x10
TGU - 28kg x10

9) - 8.6.2022
Swings - 28kg x10
TGU - 28kg x10

10) - 8.8.2022
I attempted the timed standard here with the 28KG. I was able to hit 10x10 swings in 5:05, but my heart was redlining, lungs burning, and overall it was just extremely difficult and painful. I actually had to take a ~15 minute break afterwards before I could do my ten TGUs. Take-away was that I need to work on my endurance and work capacity. I've been taking a fairly leisurely practice/approach to my swings prior to this (taking maybe 15-17 minutes, really focusing on max strength and power, but going a bit past the talk-test in terms of rest).

Took a trip to Austin, TX for the remainder of the week, so no training rest of this week.

11) - 8.14.2022
Swings - 28kg x10
TGU - 28kg x10

12) - 8.15.2022
Swings - 28kg x10
TGU - 28kg x10

13) - 8.16.2022
Swings - 28kg x10
TGU - 28kg x10

14) - 8.17.2022
Swings - 28kg x10
TGU - 28kg x10

15) - 8.18.2022
Swings - 28kg x10
TGU - 28kg x10

16) - 8.19.2022
Swings - 28kg x10
TGU - 28kg x10

6 day streak!

17) - 8.22.2022
Swings - 28kg x10 - finished in under ten minutes.
TGU - 28kg x10

18) - 8.23.2022
Today, my 32KG arrived! And so, I did 10x10 with the 32KG, no TGUs. I feel like the 28kg work really prepped me for jumping to 32KG and the swings did not feel much heavier, though they definitely felt like they taxed my breathing and sapped my energy much more, if that makes sense. Also, this new bell is the powder-coated bell from KB Kings - man, what an upgrade in terms of quality! Def recommended for other folks.

8.24.2022 - Rest
Upper back feels super sore from the 32KG 10x10 swings - I haven't felt sore for a long time since getting accustomed to working with the 28KG, so its clear the move to 32kg for ALL the sets, though only 4kg higher, was still a big tax on my system.

I'm taking a one week international trip today, including a 13 hour flight there and 14 hour back with a 8+ time difference. Need to do it to see some family I haven't seen forever and due to politics in EE, now is the time to reunite. Training on pause for a bit.

18/19) - 9.4.2022 - 9.5.2022

Though I came back from my travels a few days ago, still not fully recovered from the trip, including bad sleep and getting accustomed to time zone difference. I worked-out two days, incorporating the 28 & 32, but the sessions felt pretty weak and I didn't track them in much detail and don't believe I hit all the S&S-mandated reps.

20) - 9.7.2022
Swings - 10x10 with 28, 28, 28, 32, 32. No rush and feeling good on the 32s.
TGU - 32kg x10. TGUs with the 32KG, while heavy, feel good and I didn't incorporate the 28kg today. I feel like mechanically and genetically I am much more suited to heavy TGUs as compared to swings. Maybe its because swings take more wind/endurance, while TGUs are just a grind.

Looking forward to hitting it again tomorrow.
 
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21) - 9.8.2022

S&S Workout:


Swings - 10x10 with 32KG.
Felt good and finished the swing workout in under 15 min.

TGUs - 10 with 28KG. Had to rush to make an appointment

Later in the day:

6 TGUs with 32KG. Felt good.

Fine with the extra volume today since taking tomorrow and weekend off since giving blood tomorrow and weekend is all family time!

*** next day edit *** ended up having a pretty poor sleep today, not being able to fall asleep until 1.30am-ish so the extra volume may have been too much (though not feeling sore today). Would rate my sleep 2-3/5.
 
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22) - 9.10.2022

Found a 30 minute slot and ended up running my S&S practice. Not a great workout - ate crappy earlier today and am sweating like a dog - maybe it was the icecream I had last night? Lower back (just above tailbone) feeling funky after sets of swings so dropped last set to 28kg; TGUs mostly to 28kg:

Swings - 10x10 with 32, 32, 32, 32, 28.
TGU - 10 reps with 28, 28, 28, 32, 28.

I also finished the workout with one really deep and long goblet squat with a 28kg, emphasizing the pull and also trying to rip the KB horns apart - felt great, need to incorporate that more.
 
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Browsing the forum today and came across the crawling log/thread. Lower back feeling a bit funky so decided to give crawling a try - I loved it! I guess I did "leopard crawls" - I enjoyed it so much I may give up a S&S day here or there just to do a crawling workout sometimes - my abs, hips, shoulders, and of course, abs, feel fantastic. Also feel like focusing on looking up, focusing on horizon, and breathing through nose will help me balance out my forward head issue - my wife says my posture is terrible (makes sense based on my long desk work days)..
 
9.12.2022

1 mile walk

10x10 swings with 32kg

Skipped TGUs today

Too much coffee and too many espressos this morning
 
9.13.2022

10x10 1H swings with 32kg
10 TGUs with 32kg.

This was my first session using 32KG for the whole workout (I've done swings/TGUs with 32 on separate occasions, but not all together). The TGUs definitely felt very heavy after the full set of swings, and I've got a few things to clean up on my form. Though, all in all, manageable.
 
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9.14.2022

Felt pretty beat up from yesterday's workout, so took the weights down a bit today:

10x10 1H swings - 32, 32, 28, 28, 28.
10 TGUs - 28, 28, 28, 32, 32.
 
9.15.2022

My hands are very beat-up, so switched to 2H swings until blisters/callouses heal-up a bit:

10x10 2H swings - 32kg.
10 TGUs - 32kg.

TGUs felt much better today
 
9.16.2022
3 mile walk today with baby stroller

Tried learning the bent press today - no S&S
 
9.19.2022

I notice a trend that after a few days off I always feel deconditioned and rusty starting the workout...

Sleep was crap this weekend, daughter is sick, had some wine last night, and I myself may be coming down with something.

S&S:

10x10 1H swings - 32kg. Total swing time: 16:24 min

10 TGUs - 32kg.

Also was able to lift 32kg overhead on my right side once utilizing the bent press. Tried and failed on the left side which, for some reason, is much weaker on this lift.
 
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9.26.2022

So, turns out I was sick, and I descended into a pretty poor state after my training last week. Essentially took a week off, other than playing around with side press here and there (can now lift 32kg on left and right side with bent press).

Today's workout:

S&S:
10x10 1H swings - 32kg. Swings felt very strong today and I got through 4 sets going every thirty seconds, but then got winded and had to take it slower. Overall swing time was under 14 minutes.
10 TGUs - 32kg. Had to rush these today, but got em all in.
 
9.27.2022

S&S:
10x10 1H swings - 32kg
10 TGU - 32kg

Felt pretty sore and tired from yesterday's session, but decided to power through and not decrease weight.
 
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10.12.2022
Back to working long hours sitting in biglaw, so training has been on the back-burner for a bit, which is fine. Trying not to put too much pressure on myself as I get integrated back into my teams.

Today's session:

10x12 1H swings - 28kg

120 on the 28kg felt pretty good, actually.
 
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10.13.2022

10x12 1H swings - 28kg

Some bent press & TGU here and there in the day as well.
 
10.16.2022

Got a fantastic chair massage. Just superb.

10.19.2022

S&S:
10x10 1H swings - 28kg
10 TGU - 28kg
 
10.21.2022

S&S:
10x10 1H swings - 28kg
10 TGU - 28kg

Starting to feel the affect of working out much less and sitting around all day - felt very tired/weak going through the TGUs.. swings still feel good, though.
 
10.27.2022

10x12 1H swings - 28kg

Had some kind of horrible immune system thing going on last week (very swollen lymph nodes in neck), so have been recovering...
 
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