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Pavel's training log (not one of those Pavels :) )

Pavel.Kosenkov

Pavel.Kosenkov

Level 5 Valued Member
S&S

Warmup is a classic S&S warmup. Goblet squats are performed with the heaviest bell I swing today. First set is always 16kg prying. Just like in the Sinister chapter. Plus deadlifts for 5 - I start my rounds with them.

On OASW days, stretching / cool-down is:
  1. 3 way neck
  2. Hanging from the pull-up bar, different positions
  3. Naked windmill, looking at the hand on the top
  4. 90-90, to the front leg, to the middle.
  5. QL stretch - one hand to the front, another one to the side: stretch both QL and the leg.
  6. Finish with cobra
On TASW days, stretching / cool-down is:
  1. Rib grab
  2. Brettzel
  3. T-position - working scapular stabilization - all of these, 10-12 breaths / reps per side
  4. 90-90 stretch
  5. QL stretch
  6. Finish with cobra
My warmup is 8-10 minutes
My stretching is 10 minutes
My swings are 10-12 minutes
My getups are around 15 minutes

My light getups are with high bridge.

On IC warmup is:
  • Deadlift x5, Prying GS x5, TGU 1+1. Work up to the IC weight in 3 sequences.
On IC, stretching is just like on TASW:
  1. Rib grab
  2. Brettzel
  3. T-position - working scapular stabilization - all of these, 10-12 breaths / reps per side
  4. 90-90 stretch
  5. QL stretch
  6. Finish with cobra
 
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Logs are per week

16 kg:
24/04/2023 - 30/04/2023
  • Monday: OASW, 16x10x10, TGU 16x1x10
  • Tuesday: TASW, 16x10x10, TGU 16x1x10
  • Wednesday: OASW, 16x10x10, TGU 16x1x10
  • Thursday: TASW, 16x10x10, TGU 16x1x10
 
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Progressing further. I have done those weights before - so I am accelerating. The goal is to establish 20kg across sessions, and stabalize there, trying to recover good.
  • Tuesday: Both OASW and TGU, 16-20-20-20-16. OASW for 10, TGU for 1 with occasional hip bridge. GS with 16-24-24 for 5 in the warmup.
  • Wednesday: Both TASW and TGU, 16-20-20-20-16. OASW for 10, TGU for 1 with occasional hip bridge. GS with 16-24-24 for 5 in the warmup.
 
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19/05/2023 - S&S. W1-S2, TASW 20x10x10 in 10’45”. TGU 20x1x10 in 14’15”. 42’ / 57’ (before / after stretching)

S2 update: 3 way neck, rib grab, brettzel, t-position rotations for the scapular control, prying cobra, frog (something like Louka Kurcer shows)

18/05/2023 - S&S. W1-S1. OASW 20x10x10 in 10’15”. TGU 20x1x10 in 11’40”. 35’/45’. 3/3 training.

17/05/2023 - S&S. W1-S1. OASW 20x10x10 in 10’15””. TGU 20x1x10 in 15’30”. 42’/52’. 2/3 training.

15/05/2023 - S&S W1-S1. TASW 20x10x10@11’ TGU 20x1x10@12’30”: PTC, 36’45’. 1/3 training.

14/05/2023 - S&S. W1-S1. OASW 20x10x10 in 11’30”. TGU 20x1x10 in 9’: PTC. 31’/40’.

13/05/2023 - S&S. Classic. Let’s go back on track,
TASW 20x10x10 in 10’30”, enjoy the float, 5-6 RPE. TGU 20x10 in 10’15”, ptc (punch the clock) getups, 5-6 RPE.
W1-S1, 31’/40’ total (Without/With stretching).
Think swimming. Variability is - how hard do I want to push today. If there is time - do it precisely. Tired, no time - punch the clock and just do it. Easy - more power. TGU easy - more tension, stability and control.

12/05/2023 Alt S&S. Dice L1-T5, W1-S1, OASW 20x10x10 in 10’30”. TGU 16x1x10(with kneeling bent press) in 15’. Time: 35’/45’.

11/05/2023 - Alt S&S. Dice L6+T1. W1, S1. TASW 20x10x10 in 12’30”, P.TGU (to the elbow) : 24x1-2x6 in 5’. Session in 30’, 41’ with stretching. So-so session, too long for TASW, and I was aiming for 2-3 reps, but could not do it.

10/05/2023 - Alt S&S. Dice L1+T4. W1, S1. OASW 20x10x10 in 10’30”, Light TGU 16x1x12 in 15’. Total time: 46’

09/05/2023 - IC T2, 20kg. W1-S2, 20’:30 sets.

08/05/2023 - Alt.S&S. Dice: (L)oad 3+(T)ime 3. W1, S1. OASW 20x10x10 in 10’, TGU 20kg in 10’ for 10 singles.


07/05/2023 - a great training session. Classic S&S warmup, OASW 20x10x10 in 11’, TGU 20x1x10 in 13’. Stretching 1. Total time is 45’
Left arm still hurts from the cleans.
Maybe it’s worth taking the alt version? From the fundamentals? We can skip the peaking protocol. I would be 20 for swings, and 16-20-24 for TGU. With partials - to the elbow.
And - definitely combine it with IC. I should try to do IC with 16, and see how my arm will feel next time. The classic version, 20’

06/05/2023 - my left hand supinator hurts. This is that power clean injury from the last October. I should use cheat cleans next time, or wait till the pain is gone. I cannot do daily IC with a regular clean.
I can, however, do HalfSN-P-SQ.

05/05/2023 2 out of 5, better. Let’s try today.
W2: 0 to 24, in 11’
IC: C-P-SQ 20kg for 20’, 36 sets.
SN: 16 L5+L5 in 7’
S2 in 10’
Not impressed. The same length as S&S, I would rather do S&S 4 times a week.

04/05/2023 1 out of 5, sick. No training

03/05/2023 W1 in 10’, TASWx10 16-20-20-20-16, TGU 16-20-20-20-16, STR2
Sinusitis, bad sleep.
 
27/05/2023
Foreword: After some thinking, I have figured out that good enough is good enough. S&S is like an investment - it should be minimal. A tool - not a goal. TGU and Swings should provide enough flexibility and stretching by themselves. It is still a mindful practice, and we are still paying attention to every rep. And adjusting the form to avoid injury. But - we are not doing 10+ exercises to assist the swing or TGU. If some extra mobility work needs to be done - it’s a separate goal and a separate practice. S&S is a recharge (zarjadka). There is a bell you own, and there is a bell you work towards. That is it. Warmup - classic. Hip bridge - focus on the glutes, not the quads. Just 2 stretches. 90-90 - in 2 positions. QL - use for hamstrings and adductors on the second run. Use all stretches maximally. Hang from the pullup bar in the most beneficial position for you. Change from session to session if necessary. Do a cobra for hip flexors in the end. Squeeze the glutes, protect the lower back there. Neck, upper back (3 way neck, brettzel, rib grab, t-position) - that is a separate goal and a separate session. Do it independently when you see fit.
S&S - from now on, classic warmup and classic stretching. OASW 20x10x10 in 11’. TGU 20x1x10 (with high bridge every time possible) in 13’. Total time with the warmup, practice and stretching - 40’.

25/05/2023 - S&S W1-S. TASW 20x10x10 in 10’35’, TGU 20x1x10 in 14’10”. 37’/47’/57’ : training / Stretching / Mobility

24/05/2023 - S&S. W1-S. OASW 20x10x10 in 10’40”. TGU 20x1x1 in 14’30”. 37’/-

From now on - we just do (S)tretching. No S1-S2 any more.
chin-up position hanging,
90-90
sitting QL stretch, then prying my hips while sitting (for the splits),
Cobra and hip flexors stretch.
PLUS: an independent (M)obility session every day:
3-way neck
rib grab
brettzel
T-position rotations (use this roller between the knees)
T-spine extension (on the same roller)
Extra mobility session is 10’

22/05/2023 - S&S. W1-S2. TASW 20x10x10 in 11’30” (hard style). TGU 20x1x10 13’40”. 40’52”

21/05/2023 - S&S. W1-S2, OASW 20x10x10 10’10”, TGU 20x1x10 12”, 35’/50’
 
4/06/2023 - S&S TASW 40’, Mobility session instead of stretching.

3/06/2023 - S&S OASW 44’

2/06/2023 - S&S TASW version in 42’.

1/06/2023 - rest and Mobility session. That’s it.
Update: it was S&S as well, OASW variant in 40’

Note: time logging for swings and getups is irrelevant. A swing eventually gets to a set OTM consistently, even if a little bit of pushing is involved. 10 reps on less than a minute is peaking. TGU is 12 to 15 min. TGU on a minute is doable for a test - but it’s bad for training, and the quality will suffer. Logging time makes no sense for practice. Logging total time makes sense.
We can log from now on: S&S 20-24(1) OASW+TGU. We know that it’s step loading, that it is 20-24-20-20-20. We know that it’s a classic warmup and a classic stretch.
We can even shorten: S&S 20-24(1) OASW or S&S 20-24(1) TASW. And then add : in 40’.

31/05/2023 - OASW (20,24,20,20,20)x2x10 in 9’20”, TGU (20,24,20,20,20)x1x10 in 14’. Total time: 38’. Right elbow hurts. Right shoulder hurts the first 2-3 sets of right hand swings. No good - I did the training because I had to.

28/05/2023 - S&S. TASW 20x10x10 in 10’45”. TGU 20x1x10 in 12’. Total time 40’.
 
9/06/2023 - S&S OASW in 45’
My left wrist hurts if I lean on it inappropriately. I can work around it though.
My sleep was really bad.
My swings were somehow off - not enough control.
And - I have pulled my oblique (left side) on the TGU. A clean on the left side feels odd as well.
I am out for tomorrow. Just mobility and stretching.
Sunday - maybe, but switch to IC on pain. Terminate the session if IC causes pain as well.

8/06/2023 - S&S TASW in 46’, M+S

7/06/2023 - S&S OASW in 43’. 20kg halo’s are alright. Getups with 20kg after the naked ones are alright as well.

5/06/2023, 6/06/2023 - stretching and mobility sessions. 15-20 min.
 
21/06/2023 - S&S TASW - 35’/48’. PTC. Hangs, stretching, mobility: neck (instead of up and down - shoulder blades together, and rotate the arms to move my upper back), Rib grab to brettzel straight away, cobra, kneeling hip flexor stretch. This is a new mobility session for me.

20/06/2023 - After a 2 day break I feel more rested. 2 day break is good. I feel it in my legs mostly.
Did not time my warmup.
OASW - 11’30”, TGU 11’30”
Stretching S&S and hanging - 5’, 3 way neck + Rib grab / Brettzel + hip flexor overhead carry stretch - 6’.
Hip flexor can be stretched without the bell - no need.
In general - I can do S&S stretch + 3 way neck + RibGrab / Brettzel every time.

17/06/2023 - S&S TASW 38’/48’, OK training. TGU left side still hurts.

16/06/2023 - S&S OASW, 34’ / 42’. Meh… PTC all lifts.
I am not sure that I am getting what I need out of the program.
I do get mobility. I am not sure about strength. Maybe, some conditioning. Better shoulders. Definitely, not hypertrophy. And I think I am actually getting fatter.
On the flip side - the time investment is huge: 5-6 training sessions a week. The frequency itself is tiresome.
If that would be barbell, that would be 3 training sessions per week.
I am not even sure what is the use of this log.

15/06/2023 - I am done, this is way too much.

14/06/2023 - S&S OASW 38’/48’ - Meh session. TGU punch the clock. Still oblique pain.

13/06/2023 - S&S TASW 36’/44’ - OK session, TGU punch the clock. Still oblique pain.

12/06/2023 - And of course I did train. S&S, OASW in 35’ / 48’ ( before / after stretching). On the warmup - deadlifts instead of glute-hip bridge. Added hack squats with 16kg. During stretching - I have tried an one arm-bar per side with 16kg. Regular stretching plus neck stretches further on.
 
24/06/2023 - S&S OASW. 37’/52’.S&S stretching + extra mobility, as usual. Good session.
This could be logged as: S&S OASW 52’. The lifting time is consistent and not really relevant.

23/06/2023 - TASW - 37’/?, Same stretch and mobility. Good session.
I have ordered a second 24 kg bell. I have talked to a friend about the numbers on the barbell. As far as I have figured it out - unless there is a drastic body weight change, or you are a novice lifter and you are starting with the bar, - the numbers do not change that much. So, I think that training with the fixed weights, 16, 20, 24, 32, double 24 and increasing the reps is a good strategy. Hell, even 16-24-32, if only I would be able to divorce myself from the dogmas and open my rep range.

22/06/2023 - OASW - 35’ / 48’, ptc. Same stretching and mobility, I am keeping it. Ok session.
 
28/06/2023 - S&S OASW. Weak. 37’ / 52’. I did try Clean-Press-Squat-Snatch with 20. I can do it for 1, both sides.
1. I think I am losing time twice: first, not resting enough. Second - training when I should be resting.
2. I feel weak in my swing, in my back. Maybe, a lower frequency will help.
3. I did snatches. I agree now - before snatching, there should be a getup. To make sure that the top of the snatch is safe.
4. It could be that Brett is right: one needs to be strong enough for ballistics. Maybe he has a point: building yourself up with IC, and then adding swings.
5. With the lower frequency of S&S I can still stretch and work on the fun stuff: windmill, arm bar, snatch. Once or twice a week.
Let’s try 4 times a week, 2 OASW, 2 TASW.

26/06/2023 - S&S TASW. Strong.
 
4/07/2023 - Deadlifts helped, stretching - not so much. Now I understand what does it mean: “not strong enough for swings”. I have noticed that C-P-SQ goes ok. Butwink in the squat would hurt, so I was very strict.
I did an IC session.
Warmup: 15 min.
  1. Naked getup - 16x5 deadlift - 16x5 GS
  2. 16kg getup - 20x5 one arm deadlift - 20x5 GS
  3. 20kg getup - 24x5 one arm deadlift - 24x5 GS
  4. 24kg getup.
  5. 16kg C-P-SQ.
Then: IC 20kg C-P-SQ 38 sets in 20’
Then 17 min stretching and mobility:
  1. S&S stretching (90-90 and QL)
  2. Quad / hip flexor stretch, lunge position.
  3. Hangs, 3 positions.
  4. 3 way neck.
  5. Rib grab with the arm outstretched and the arm turned out.
  6. Brettzel. I am not sure this adds value.
  7. Adductor stretch, legs on the wall. Relaxing into stretching.
Notes: I think I can modify my mobility session. 90-90 just to the middle. Drop brettzel. Do modified rib grab. Add adductor stretch to the wall.
On IC: that is definitely different from S&S. Condition is not challenged at all. But - more brace. The money is in brace for press, brace for squat and drop from the clean. Squats are not for quads here, unless they are double bells for reps, but that is another story. I totally get Bretts point now, about mixing it up with S&S sessions. Perfect skill practice.
If both sessions are mixed, the warmup can be the same - the S&S warmup. I would do deadlifts instead of hip bridge though, and a separate hip flexor stretch afterwards.

3/07/2023 - S&S TASW new weight. 34’/47’. Strong.
An hour after finishing the training I have tweaked my lower back. Near the pelvis, flexion and rotation to the left, quickly. My back locked up on the left. I did go to the dance lesson on 400g ibuprofen. I had trouble turning at night.

1/07/2023 - S&S OASW 20-24-24-20-20 34’/45’ - good

30/06/2023 - S&S in under-recovered state, TASW. Last day of 20-24-20-20-20. 38’ / 53’

29/06/2023 - Short sleep. Skipping the day. Left arm hurts - supinator, the old injury. I need to separate C+P and SN. Introduce it 1 by 1, carefully, to be aware which one aggravates it. And build volume slowly. Not together.
As an aftermath of sleeping - I have not recovered. At all. I did sleep.

28/06/2023 - S&S OASW. Weak. 37’ / 52’. I did try Clean-Press-Squat-Snatch with 20. I can do it for 1, both sides.
1. I think I am losing time twice: first, not resting enough. Second - training when I should be resting.
2. I feel weak in my swing, in my back. Maybe, a lower frequency will help.
3. I did snatches. I agree now - before snatching, there should be a getup. To make sure that the top of the snatch is safe.
4. It could be that Brett is right: one needs to be strong enough for ballistics. Maybe he has a point: building yourself up with IC, and then adding swings.
5. With the lower frequency of S&S I can still stretch and work on the fun stuff: windmill, arm bar, snatch. Once or twice a week.
Let’s try 4 times a week, 2 OASW, 2 TASW.

26/06/2023 - S&S TASW. Strong.
 
Tu 11/07/2023 - S&S OASW/TGU, (20-24x4), 37’ / 49’
Big jump, 2 steps. But oh well. I will lower the frequency. Training 5+ days a week is just a chore. Enough. I think I should try to vary the load sometime, going down 1 or 2 steps if necessary. Work up to 24 across, stay there, and start working up to 32.

My second 24 arrived - they have changed the specs, or something like this. Or they have sent me a different one. Almost a kilo lighter, and a bit shorter. So much for all my effort. But - then again, it won’t matter much I think. I have my asymmetries.
I have cleaned up my 28 and the second 24 in the box for now. I don’t think I will ever use 28.
The golden set is 16-20-24-32, and then a second bell. Like, 16-20x2-24x2-32. But oh well, let’s keep what we have.

9/072023 - S&S TASW 30’/42’

7/07/2023 - S&S OASW 30/45’

6/06/2023 - S&S TASW 37’50’

5/07/2023 - S&S OASW 20-24-24-20-20. 35’/47’. Good.
Adjusted stretching. No Brettzel - just a modified rib grab. No cobra - kneeling hip flexor stretch. After QL - adductor stretch, legs on the wall. 3 way neck, 90-90, hangs - that stays.
 
Switching to FitNotes app - better overview of the week. Tracking volume for IC, and time for S&S.

Fr 14/07/2023 - After a day rest I feel better and ready. Training yesterday would be an overkill. I think I would be doing better on training 3 times a week. Maybe, 4 days a week. 5 is too much - that drains me. Rushing the weight (like I have done on 11/07/2023) is also a bad idea.
I am 42 now.

S&S OASW 20-24-24-20-20.


We 12/07/2023 - too much too soon. My forearms are tender, and legs are tired. I will keep my GS at 32x5, the last 2 sets. However - next training I am dropping back to 20-24-24-20-20.
S&S TASW 20-24-24-20-20, 37’ / 50’
 
18-27th - S&S practice, almost daily.
I have worked up to 20-24-24-24-24, but my TGU's need attention, to the elbow transition.
Also - almost daily frequency is a killer, I am dropping to 3-5 times a week.
Did 2 IC sessions: 20kg for 30 min - I have managed to do a bit over 60 sets - too light. 24kg is heavy - I would not go for 2's. This can be used as a reference point in the future.

So far, the program
Warmup (7-10 min as measured):
  1. DL 16x5, 1H DL swing weight (SW) 5+5 x2. This allows me to warm up my lower back isometrically, work my shoulder packing for OASW and stretch my hamstrings.
  2. Goblet Squat 16x5 prying, SW or 32kg x5x2. Heavier goblet squats (32 for 10-20 reps) can be used as an abb exercise eventually. For the rest - no need to go heavier than my swing weight.
  3. Halo, 16kg across, 3x5+5.
Cooldown (10-12 min as measured):
  1. 90-90
  2. QL - create space through the side, then reach
  3. Prying cobra for those flexors
  4. 3 way neck - always keep it. Instead of head back - do the chest up trying to avoid ribs flaring out. Shoulders down. 4 directions + rotation. 10 reps.
  5. Hangs - broad, narrow, narrow supinated.
  6. Rib grab (stretch the arm and try to get the shoulder down as well) - into Brettzel.
Warmup and cooldown can be counted as extra 20 min. This is consistent.
 
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28/07/2023 - S&S alternative. Dice 1:5
Warmup: DL-GS-Halo sets of 5. 16-24-24.
OASW: 24x10x8+2. This is applicable when the grip fails. Or when progressing. If in the process something fails (like the back is not feeling right, or a shoulder) - it’s better to mix in TASW. In the case of a mix in precise time logging is not important, only if it was a clean OASW session.
Light TGU: 16x5+5x1 in 15’
Stretching: as usual.
Total time: 55-58 minutes.
 
31/07/2023 - S&S
Classic warmup - 10’
OASW (20x1,24x4)x10 in 10’, OTM
TGU (20x1,24x4)x1 in 20’. Slow,
Stretching: 90-90, QL, Cobra, 3 hangs, 3 way neck, Rib grab / Brettzel
Notes: About an hour. This should be 1-x-1-x-2-x-x or 1-2-x-1-2-x-x. Or: IC-1-x-IC-2-x-x. Not every day. Otherwise life will not happen.

30/07/2023 - IC 20’ C-P-2SQ
Warmup - deadlift - prying goblet squat - getup. 16-20-24. 15’.
IC 20kg C-P-2SQ 40 in 20’ on 30 sec.
Stretching: 90-90, QL, Cobra, 3 hangs, 3 way neck, Rib grab with arm out + brettzel. 15’
Total time is 53’.
I have tried 16+20 clean and press. Dropping from the clean is heavy.

29/07/2023 - S&S alternative. Dice 2:2.
Warmup - back to 16-32-32. WIth one arm deadlifts. 10 min time frame.
Special warm-up before the swing 5 reps 6 sets. 16-24-24. This might be extra 5 min.
Stretching - 10 min time frame as well.
OASW: (10L,10R)x4 @24kg - back tweak, lower lats, both sides. Terminated the set on my 5th rep. Continued with 10Tx6 @24
TGU: 20x1x8 in 10’ - my back was an issue here. I had to work through it.
Total time after the swing: 27’
Total time after tgu and stretching: 32’
 
2/08/2023
Last training before vocation. I need to drop my frequency to 3 times a week, regardless of the program I am doing.
Warmup: 9’, classic S&S
OASW 24x5x20 on 30”. I should have stopped at 14-16 sets for the talk test.
P.TGU 24 for 19’. I could not perform 2 reps.
Stretching: 12’. As usual, that is a good stretching program.
Notes: KBSF program will also do. 5 or 10 reps - not that much of a difference. 5 on 30 sec is very close to 10 OTM. 5x20 on 30” can always be transferred to 10x10 OTM. And further it can be peaked to 10x10 on 30”. Fixed structure for 3 days a week will be good for me.
Total time is 50' - 55'.

1/08/2023 - IC 24 kg C-P-2SQ 20’ 22 sets
Warmup: 15’ (DL - GS - TGU)
Stretching: 12’
Total time is about 1 hour
Tried C&J. 24 is too heavy - I have no control, and it will cost me my tendons. If I am so inclined, I should train with 20 and become proficient.
Also - 24 is a bit heavy for my left side. I should consider a weight ladder.
IC is easier on my lower back than S&S.
 
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