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Practice, practice, practice

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Sunday, August 14, 2022

Run
10km (6.2mi) in 51:14. Average pace: 5:07min/km.

Afterwards: Simple & Sinister
Warm-up:
• Prying goblet squats: 1x5 @ 16kg
• Haloes: 1x5 @ 12kg
• Hip bridge: 1x5
Two-arm swings: 10x10 @ 28kg
Turkish get-ups: 5x1 @ 28kg
Sets of three pull-ups throughout the session

Trained at a gym that doesn't carry kettlebells heavier than 28kg. On top of that, they don't allow chalk. A certain passage from the Simple & Sinister book came to mind.

And again: my shoulder.
 
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Monday, August 15, 2022

Morning: Run
6.76km (4.2mi) in 42:41. Average pace: 6:19min/km.

Afternoon: Simple & Sinister
Warm-up:
• Prying goblet squats: 1x5 @ 16kg, 1x5 @ 24kg, 1x5 @ 32kg
• Haloes: 3x5 @ 16kg
• Hip bridge: 3x5
Two-arm swings: 4x10 @ 24kg, 6x10 @ 32kg
Turkish get-ups: 1x1 @ 24kg, 5x1 @ 32kg
Sets of three pull-ups throughout the session

Today is a fasting day. I've been putting on some weight which goes against the goals I stated at the beginning of this thread. I haven't eaten in almost 24 hours and I feel great.

My shoulder pain is slowly clearing up. The get-ups were almost painless today. One-arm swings are still torturous so I'll stay with the two-arm variety for the time being.
 
Tuesday, August 16, 2022

Morning: Run
10.26km (6.37mi) in 1:02:14. Average pace: 6:04min/km.

After my run, I broke the fast with eggs, vegetables, and sweet potatoes.

Afternoon: Simple & Sinister
Warm-up:
• Prying goblet squats: 1x5 @ 16kg, 1x5 @ 24kg, 1x5 @ 32kg
• Haloes: 3x5 @ 16kg
• Hip bridge: 3x5
Two-arm swings: 4x10 @ 24kg, 6x10 @ 32kg
Turkish get-ups: 1x1 @ 24kg, 5x1 @ 32kg
Sets of three wide-grip ring pull-ups throughout the session
 
Wednesday, August 17, 2022

Evening: Soccer

Decided not to strength train today to give my shoulder a break.
 
Thursday, August 18, 2022

Simple & Sinister
Warm-up:
• Prying goblet squats: 1x5 @ 16kg, 2x5 @ 24kg
• Haloes: 2x5 @ 16kg
• Hip bridge: 2x5
Two-arm swings: 4x10 @ 24kg, 6x10 @ 32kg
Turkish get-ups: 1x1 @ 24kg, 5x1 @ 32kg
Push-ups on kettlebells with elevated feet: 3x8
Sets of three wide-grip ring pull-ups throughout the session

Lots of walking in our capital city Vienna throughout the day.
 
Friday, August 19, 2022

Afternoon: Quick Simple & Sinister
Warm-up:
• Prying goblet squats: 1x5 @ 16kg, 1x5 @ 24kg
• Haloes: 2x5 @ 16kg
• Hip bridge: 2x5
Two-arm swings: 2x10 @ 24kg, 2x10 @ 32kg
Turkish get-ups: 1x1 @ 24kg, 1x1 @ 32kg, 1x1 @ 36kg

Evening: Soccer match

Very light strength training today as I'm conserving energy for the game later on. Will pick up the pace on the weekend.

Small highlight: Did 36kg get-ups for the first time in ages!
 
I've been a bit depressed over the last couple of days. Let me explain:

Saturday, August 20, 2022

My shoulder pain was almost gone so I decided to train intensely.

Simple & Sinister
Warm-up:
• Prying goblet squats: 1x5 @ 16kg, 2x5 @ 24kg
• Haloes: 1x5 @ 16kg
• Hip bridge: 1x5
Two-arm swings: 4x10 @ 24kg, 6x10 @ 32kg
Turkish get-ups: 1x1 @ 24kg, 4x1 @ 32kg, 1x1 @ 36kg
Sets of three wide-grip ring pull-ups throughout the session

Single kettlebell complex: Clean, squat, thruster
One set every thirty seconds for a total of thirty sets (fifteen per side)

Push-ups on kettlebells
3x8 reps

Towards the end of the session—especially during the pull-ups—the shoulder pain returned. In fact, it got so bad that on Sunday I was forced to slide in a rest day. I was frustrated with myself that I allowed myself to overdo it and not give my shoulder the rest it needs.
 
mikhael said:
Grip Hang, this one helped me with my shoulder.
Click to expand...
Thanks, mikhael! I'll give it a try. I can do hangs—and even pull-ups—without any problems.

Monday, August 22, 2022

I didn't give up, though. I thought: "There must be a way to keep exercising while also not overly stressing my injury". After 25 years of being a skinny-fat weakling, I've become paranoid about losing my gains. I slowly tipped my toes in the S&S water and experienced relief: S&S alone—without additional presses and push-ups—seems to be gentle enough to the shoulder to keep exercising. However, I switched it up this time.

Dan John's Hardstyle Kettlebell Challenge meets Simple & Sinister
Warm-up:
• Prying goblet squats: 1x5 @ 16kg
• Haloes: 1x5 @ 16kg
• Hip bridge: 1x5
5 rounds of the following:
20 two-arm swings @ 24kg
1x1 Turkish get-ups @ 24kg

Sorry about the complaining. I treat this thread as my training diary and a few years from now—when I will be reviewing it—it will be necessary context for why I trained the way I did.
 
Tuesday, August 23, 2022

Dan John's Hardstyle Kettlebell Challenge meets Simple & Sinister
Warm-up:
• Prying goblet squats: 1x5 @ 16kg
• Haloes: 1x5 @ 16kg
• Hip bridge: 1x5
5 rounds of the following:
• 20 two-arm swings @ 24kg
• 1x1 Turkish get-ups @ 24kg
• 1x3 wide-grip ring pull-ups
 
Wednesday, August 24, 2022

Dan John's Hardstyle Kettlebell Challenge meets Simple & Sinister
Warm-up:
• Prying goblet squats: 1x5 @ 16kg, 1x5 @ 24kg
• Haloes: 1x5 @ 16kg
• Hip bridge: 1x5
6 rounds of the following:
• 15 two-arm swings @ 24kg
• 1x1 Turkish get-ups @ 32kg
• 1 minute suitcase walk

Today is a fasting day.
 
mikhael said:
24h?
Click to expand...
I don't eat at all on fasting days. This time I fasted for about 40 hours.

Thursday, August 25, 2022

Morning: Simple & Sinister
Warm-up:
• Prying goblet squats: 1x5 @ 16kg, 2x5 @ 24kg
• Haloes: 1x5 @ 16kg
• Hip bridge: 1x5
Two-arm swings: 2x10 @ 24kg, 8x10 @ 32kg
Turkish get-ups: 1x1 @ 24kg, 4x1 @ 32kg, 1x1 @ 36kg
Sets of between one and four close-grip ring pull-ups throughout the session

Afterwards, I broke my fast with scrambled eggs, carrots, and an avocado.

Evening: Soccer
 
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