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patterner's training log

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patterner

patterner

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Don't want to recap my TL;DR introduction thread, but here's the link to it: Introduction: patterner

Editing to add some demographics:
Male, 42, 257 pounds, 6'1"
Current program is pretty much straight up S&S, working on the Simple side of things.
Eating plan is intermittent fasting and Keto. Basically, on Monday and Friday, I fast ~20 hours, then eat a fairly large ~800-1200 cal ketogenic meal. Prior to that meal, the only calories I have are 3 total tablespoons of cream in my morning and afternoon coffee. Tuesday - Thursday, I fast 16 hours per day, only eating lunch and dinner, ~600-700 calories each, also ketogenic meals. On the weekends, I relax my schedule, but still mostly eat keto...about every third weekend, I have a full cheat weekend.

Training log for 9/23/16:
Whoops, didn't think to put my warm up in.
Warm up:
Goblet squats:
16kg 5x3
Halos:
16kg 5x3
Hip bridges:
5x3

Swings:
16 - 2h
24 - 2h
24 - 2h
16 - lh
16 - rh

TGUs (singles, both sides):
16
24
24
16
16
 
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Yesterday (Sunday) I did some of the accessory work that Nate suggested.

2x30s Waiter carry holds with 24 (each hand)
100 paces 1H farmer carry with 24
100 pace 1H waiter carry with 12
100 pace 1H waiter carry with 16 (wasn't sure if this was light enough so I started smaller)
 
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Today, I learned some valuable lessons about things to not do in combination, if you want to have a good workout the next day. Though, truth be told, at my age, probably any one of these might have done the trick, with the possible exception of the accessory work.

Accessory work can take it out of you too.
Working outside all day without good hydration is bad.
Not getting enough sleep is bad.

That said, my workout today was ROUGH. Didn't have much trouble with the swings, but the TGUs were no fun. Had to back down to only a single set with the 24, and that felt almost as hard as when I first added it.
9/26/16
Warm up:
Goblet squats: 5x3x16kg
Haloes: 5x3x16kg
Hip bridges: 5x3
Swings:
16 - 2h
24 - 2h
24 - 2h
16 - lh
16 - rh

TGUs:
16
24
16
16
16
 
Whoops, forgot to post yesterday.

Got more sleep Monday night, so today felt MUCH better. I tried the 4th and 5th finger crush cue on my TGUs today, and that definitely made a difference in the feeling of stability on the second set of TGUs with the 24.

9/27/16
Warm up:
Goblet squats: 5x3x16kg
Haloes: 5x3x16kg
Hip bridges: 5x3
Swings:
16 - lh
16 - rh
24 - 2h
24 - 2h
24 - 2h

TGUs:
16
24
24
16
16

No workout today, but I'll do some accessory work.
 
Looking good, patterner. When are you planning to extend your swings from 50-100? I'm no expert, but I feel like that should come before transitioning to a higher weight and one handed swings. There is no need to rush.

Totally agree with the sleep. When I have a poor night's sleep, I tend to keep the day's work lighter - IE - not pushing new weights and/or doing 2HS instead of 1HS. For me, for now, the consistency is most important.

Keep up the good work.
 
Thanks!

That's a good question, I've been noodling on this a bit.

What I was actually thinking about doing is kind of a hybrid of what AnnaC recommended. As you can see, when I transition my next set to the 24, I'll only have one set with the 16, which I would do 2H to avoid imbalances...so what'll probably do at that point is up my # of sets to eight, with 4 1H with the 16, and the rest 2H with the 24. Then I'll probably transition the 1H sets to the 24 a pair at a time (i.e. 1LH set and 1RH set at the same time). With my sets looking something like this:
16LR
24B
24LR
24B
24B
24B

And then:
24B
24LR
24LR
24B
24B
24B

And then I'll probably bounce up to 100 once I have that locked in and work on transitioning the rest to 1H once I'm at 100.
 
Accessory work as active rest today.
9/28/16:
Warmup:
Bear crawls for 4 minutes
Accessory work:
2x30sx24kg waiter carry hold (each hand)
2x60 pace 1H farmer carry with 24
 
Yep, that's it exactly...I was just shorthanding the notation. Should have done this to be more clear:
16L
16R
24B
24L
24R
24B
24B
24B
 
9/29/16:
Warmup:
Goblets: 3x5x16
Haloes: 3x10x16
Hip bridges: 3x5

Swings:
16L
16R
24B
24B
24B

TGUs:
16
24
24
16
16

Today felt really strong. I thought about adding another set with the 24 on the TGUs, but I think I'll wait til tomorrow or this weekend.
 
Had a bunch of early morning meetings this AM, so I had to squeeze in my session, so I decided to do a light session, and also do a bit of a test.
WU(9:21):
3x5x16 goblets
3x5x16 halos
3x5 hip bridges

Swings: (I added a set so I could do all 1H) (3:55)
16L
16R
16L
16R
16L
16R

TGUs (6:51):
16
16
16
16
16

Didn't quite make the standard for the swings, but I had to break up a fight between two of my cats in the between the 2nd and 3rd sets, or I probably would have...definitely good to know that I can up my pace on the swings. And I crushed the TGUs, which makes me feel good, since the 16 was *hard* two months ago.
 
Didn't look at a computer over the weekend (I'm an IT consultant, so that's a nice break for me), so here's Saturday's session:
10/1/16
Standard warmup (11:59)
Swings (5:06)
16L
16R
24B
24B
24B

TGUs (19:54, got interrupted right before strong side rep 4 to answer some questions from the CFO, then I had to shoo all the cats out of my office (which is where I have my sessions):
16
24
24
24
16

Added the third rep with the 24, and it was as terrible as I thought it would be. :) Was actually the first rep that I've ever had to bail on...I should have reset after wife came in to chat, but I just pushed right into it without having my brain focused. But after a reset, I nailed it.

Sunday was a total rest day...it's the first day in the last two weeks my wife hasn't had to work. We did a little walking, did some shopping, and cooked dinner together.
 
10/3/16:
Standard warmup (11:01)
Swings (6:32):
16L
16R
16L
16R
24B
24B
24B
24B

Felt good to up my swings...after last weeks deload session, I really felt good pushing myself a little here.

TGUs (14:20)
16
24
24
24
16

This felt pretty strong. Actually the hardest rep was the second rep with the 24...the third rep felt much stronger, though I did have a brain ^*#% on the way down from the last rep with the 24. I guess I'd started to bend my elbow in anticipation of setting it down, and when my back hit, it kept coming! Had to stop it with my left hand and set it down that way.
 
Nice work!

The heavier weights are definitely instructional.
I also had a near miss recently and have been focusing on hand placement and getting down to elbow.
I've found focus with a smaller bell has definitely helped with the heavier bell.
 
Thanks! And yes they are!

I'm usually super conscious about this, but I guess I just spaced today. I'm actually going to ask something along these lines about this today.
 
10/4/16:
Standard warm up (12:13)

Swings (5:52):
16L
16R
16L
16R
16L
16R
16L
16R

TGUs (9:50):
16
16
16
16
16

Wasn't going for time today and didn't intend for today to be a light day, but I had to fit this in between meetings again, so I needed to do so. Felt strong, and I'll probably not take a rest day like I usually do on Wednesday.
 
So, I wasn't planning on taking a rest day today, but after getting woken up about 7 times last night, my energy was shot today, so I did accessory work instead. Alternated rounds GTG style, every 30 minutes doing one of the following:
1H Waiter Carry hold with the 24
1H Farmer Walk with the 24 (60 paces)
A round of work with my CoC grippers (up to .5)

I ended up doing:
3x Waiter carry holds
2x Farmer Walks
2x Grippers

Added bonus: I can now press the 24 with one hand on both sides. Before, I could only press it on (oddly, since I'm right handed) my left side, and had to use both hands on the right to get it into position, but today, I got all the presses in on both sides!
 
10/6/16:
W/U (standard, 14:08)

Swings(6:51):
16L
16R
16L
16R
24L :cool:
24R :cool:
24B
24B

TGUs (17:37)
16
24
24
24
16

Ahh beautiful sleep. Felt so good today, I decided to throw in a 1H set of swings with the 24 on each side...good gravy, that was harder than I remember. That said, I might keep those in there depending on how I feel tomorrow. I think my issue when I did it before is I was transitioning to 1H with the 24 without having enough total volume of swings going...this feels a lot better today, and I don't think I pulled anything, so bonus. :p

Overall, felt good. Not going for time (obviously), but my time on the swings is still getting better. Decided to play a little in the TGUs and do the "pause for 10 seconds at each stage" that was suggested in the book. Only did it on the last set with the 24 and the last set with the 16. Though for me it was more like 5 seconds. :D It was interesting...DEFINITELY lets you know what Pavel means by "breathe behind the shield". The other interesting thing is on my last set with the 16, after doing that with the 24, it just about felt like it was pulling ME up...totally weird feeling.
 
10/7/16

Standard W/U (11:42)
Swings (9:30): 16L, 16R, 24L, 24R, 24B, 24B, 24B, 24B
TGUs (14:59): 16, 24, 24, 24, 16

Felt good, had an easy time, and didn't worry about the clock at all, but I could have definitely pushed harder.
 
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