S&S - 2018 goal 40kg
- Thread starter NoILSteve
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Timothy Friel
Level 5 Valued Member
@NoILSteve nice job!!!
NoILSteve
Level 3 Valued Member
Thanks @Timothy Friel !
6/13/18
36kg + 5lbs 1H swings 10 x 10
Incline DB BP 70 x 10, 10, 10
Hip belt squats 320 x 10, 10, 10
Seated calf raises 120lbs 3 x 12 with pause at the top
Fat bar farmer walk 100lbs/hand x 1:25
At my gym they have magnetic weights you can add to the KB's. 85lbs for the swings felt good.
NoILSteve
Level 3 Valued Member
6/19/18
Mother nature beat me today. Garage workout.
40kg 1H Swings (L/R) x 8, 8. 10, 8, 10 = 88 reps
40kg TGU x 2
humidity crushed me today. After my warm-ups I was already feeling wiped out. Did what I comfortably could and then stopped. Live to fight another day.
Mother nature beat me today. Garage workout.
40kg 1H Swings (L/R) x 8, 8. 10, 8, 10 = 88 reps
40kg TGU x 2
humidity crushed me today. After my warm-ups I was already feeling wiped out. Did what I comfortably could and then stopped. Live to fight another day.
Michael Scott
Level 7 Valued Member
Yeah, but on the plus side the temps are dropping.......
NoILSteve
Level 3 Valued Member
I am looking forward to that!
NoILSteve
Level 3 Valued Member
6/20/18
85lbs 1H swings 10 x 10
Incline DB BP 70lbs x 10, 10, 10
Hip belt squat
Moved closer to the machine which changed the mechanics. More emphasis on quads, less on glutes. This was harder for me
230lbs x 12, 270lbs x 12, 320 x 10
Seated calf raise 120lbs x 12, 12, 20 first two sets slow with pause at the top.
Suitcase carry 40kg 1:00 per side.
The 36kg plus magnetic 5lbs plate (85lbs total) feels like my sweet spot right now on swings. When I swing the 40 it still feels heavy. When I swing the 36 it feels OK. When I swing 85lbs it feels perfect. I don't always have access to the 36 depending on where I train. I need the 40 to start feeling like the sweet spot.
Overall a good session.
85lbs 1H swings 10 x 10
Incline DB BP 70lbs x 10, 10, 10
Hip belt squat
Moved closer to the machine which changed the mechanics. More emphasis on quads, less on glutes. This was harder for me
230lbs x 12, 270lbs x 12, 320 x 10
Seated calf raise 120lbs x 12, 12, 20 first two sets slow with pause at the top.
Suitcase carry 40kg 1:00 per side.
The 36kg plus magnetic 5lbs plate (85lbs total) feels like my sweet spot right now on swings. When I swing the 40 it still feels heavy. When I swing the 36 it feels OK. When I swing 85lbs it feels perfect. I don't always have access to the 36 depending on where I train. I need the 40 to start feeling like the sweet spot.
Overall a good session.
NoILSteve
Level 3 Valued Member
6/21/18
TGU (R/L pattern) 40, 44, 44, 44, 44
This is the most reps I've done with the 44. Left arm not as stable/confident as right arm.
2H Swings 44 x 20, 20, 20, 20
Abwheel slow reps 3 x 5
The 2H swings with the 44 really wipe me out. I take looooong rests between sets.
TGU (R/L pattern) 40, 44, 44, 44, 44
This is the most reps I've done with the 44. Left arm not as stable/confident as right arm.
2H Swings 44 x 20, 20, 20, 20
Abwheel slow reps 3 x 5
The 2H swings with the 44 really wipe me out. I take looooong rests between sets.
NoILSteve
Level 3 Valued Member
6/24/18
40kg 1H swings (L/R) 8, 9, 10, 8, 10
40kg TGU x 6 -- Lost control of the 6th one so I called it a day on S&S
Pendlay row 155 x 8, 8, 8
KTE's x 10, 10, 10
Lately I'm feeling a pull to get away from S&S...I think it's because I really haven't had a great session since I hit the standards with the 36. I have a feeling I got too excited after that and I've been pushing it too hard. This week I am going to dial back on the weight and see if that helps.
40kg 1H swings (L/R) 8, 9, 10, 8, 10
40kg TGU x 6 -- Lost control of the 6th one so I called it a day on S&S
Pendlay row 155 x 8, 8, 8
KTE's x 10, 10, 10
Lately I'm feeling a pull to get away from S&S...I think it's because I really haven't had a great session since I hit the standards with the 36. I have a feeling I got too excited after that and I've been pushing it too hard. This week I am going to dial back on the weight and see if that helps.
NoILSteve
Level 3 Valued Member
6/25/18
Today I woke up with a pinched nerve in my neck. Not sure if I slept funny or if it was from carrying my daughter on my shoulders for a good 1/2 mile yesterday...either way I'm old.
Looks like the universe is giving me some time to reset. Went for a slow MAF HR run.
30min 2.5 miles
It's been a while since I've run. a 12 min pace is pretty slow...felt really good though!
Today I woke up with a pinched nerve in my neck. Not sure if I slept funny or if it was from carrying my daughter on my shoulders for a good 1/2 mile yesterday...either way I'm old.
Looks like the universe is giving me some time to reset. Went for a slow MAF HR run.
30min 2.5 miles
It's been a while since I've run. a 12 min pace is pretty slow...felt really good though!
NoILSteve
Level 3 Valued Member
6/27/18
Neck is about 80% better...getting there.
36kg 1H swings EMOM 10 x 10
Incline DB BP 70 x 10, 10, 10
Hip belt squats 180 x 12, 270 x 12, 360 x 12
Seated Calf raise 120 x 15, 15, 20 -- first two sets with pause at top
Strict pull-ups between sets of calf raises 4, 4, 4
No farmers carries today d/t neck issue.
Neck is about 80% better...getting there.
36kg 1H swings EMOM 10 x 10
Incline DB BP 70 x 10, 10, 10
Hip belt squats 180 x 12, 270 x 12, 360 x 12
Seated Calf raise 120 x 15, 15, 20 -- first two sets with pause at top
Strict pull-ups between sets of calf raises 4, 4, 4
No farmers carries today d/t neck issue.
NoILSteve
Level 3 Valued Member
6/28/18 Today was a a mish mash of stuff. Neck about the same as yesterday.
Green band pallof press 10/side x 3
3x per side Rack Carry in bottoms up position 16kg about 20 yards
Some windmills 16kg
36kg 1H swings EMOM 10 x 10
janda situps 3 x 6
waiter carry 16kg about 20 yards per side
45lbs shank lever rows 3 x 8
Here's a video of what the shank lever is:
Nothing too crazy today. Besides the swings I felt like it was mostly just trying new stuff and having fun.
Green band pallof press 10/side x 3
3x per side Rack Carry in bottoms up position 16kg about 20 yards
Some windmills 16kg
36kg 1H swings EMOM 10 x 10
janda situps 3 x 6
waiter carry 16kg about 20 yards per side
45lbs shank lever rows 3 x 8
Here's a video of what the shank lever is:
Nothing too crazy today. Besides the swings I felt like it was mostly just trying new stuff and having fun.
Mitchell Bernier
Level 4 Valued Member
Farmers for time, definitely a favorite. Watching the clock not so much.
NoILSteve
Level 3 Valued Member
7/1/18 -- Happy July!
Too hot for a garage workout, so I went to the basement where I have my lonely 75lbs KB collecting dust. It's the red headed stepchild of my KB collection, it gets the least amount of use.
75lbs 1H Swings 10 x 10
75lbs TGU x 10
Situps with a 16kg KB held on my chest 3 x 10
Hand release push-ups 20, 15
1 arm row while in hinge 75lbs x 8, 8
Leaving town later in the week.
Too hot for a garage workout, so I went to the basement where I have my lonely 75lbs KB collecting dust. It's the red headed stepchild of my KB collection, it gets the least amount of use.
75lbs 1H Swings 10 x 10
75lbs TGU x 10
Situps with a 16kg KB held on my chest 3 x 10
Hand release push-ups 20, 15
1 arm row while in hinge 75lbs x 8, 8
Leaving town later in the week.
NoILSteve
Level 3 Valued Member
7/3/18
40kg 1H swings 10 x 10
40kg TGU's x 10
Nice relaxed pace workout as I was in the garage and it's hot and humid. My daughter kept me company which is always a lot of fun. Heading out of town, I will try to do some activity in the hotel gym if it permits. If not, no big deal. I will be back on Sunday and will most likely train then. Happy 4th!!
40kg 1H swings 10 x 10
40kg TGU's x 10
Nice relaxed pace workout as I was in the garage and it's hot and humid. My daughter kept me company which is always a lot of fun. Heading out of town, I will try to do some activity in the hotel gym if it permits. If not, no big deal. I will be back on Sunday and will most likely train then. Happy 4th!!
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