S&S - 2018 goal 40kg

NoILSteve

Triple-Digit Post Count
7/7/18

Home from family road trip. I did get one session in while out of town because the hotel gym had KB's! Heaviest one was 24kg so I did some 1H swings, pullups and goblet squats. The rest of the trip was very active, a lot of walking and most of it was while carrying an 18 month old...

Tomorrow I should be back to S&S.
 

NoILSteve

Triple-Digit Post Count
7/9/18

Got a little de-railed this weekend. Some long nights and not much sleep.

Back at it today.

36kg 1H Swings 10 x 10

36kg tgu's x 10

a1) TRX W, T, Y, curls all 15 reps except curls 20 reps
a2) Hand release pushups x 20, 15, 10

100 situps on stability ball

I videoed my final 2 sets of swings to ensure I'm hinging deep enough. The good news is my hinge looks great. The bad news is i'm pretty sloppy at the top of the movement. Instead of a nice tall standing plank I look more like a limp noodle. Knees still bent and back not straight. It was a little dis-heartening to see, but now I know what I need to work on.
 

NoILSteve

Triple-Digit Post Count
7/10/18

32kg 1H swings focused on the plank at the top. Real solid today.
10 x 10

40kg TGU x 10

Seated calf raise 50lbs 2 min on/1 min off x 2
Trying to accumulate some time under tension for my calves. Ouch.
 

NoILSteve

Triple-Digit Post Count
7/11/18

32kg 1H Swings 10 x 10 still focusing on he plank. Real strong today.

Farmer Walk for time 36kgs x 2:22

Incline DB BP 70 x 10, 10, 10

Hip Belt squat 180 x 12, 270 x 12, 360 x 12, 12 -- these felt so good today did two sets with 360

Abwheel x 10
 

NoILSteve

Triple-Digit Post Count
I forgot to mention, I have added in some resistance band walks to my warm-up. After the goblet squats and halos I wrap a light band around my ankles and walk laterally both ways, frontwards and then backwards. I do this for about two minutes and my hips feel ready for whatever I can throw at them. Also really gets the glutes turned on. I've done this the past 2 workouts and will keep it in the program for now.
 

Strong Rick

More than 2500 posts
I forgot to mention, I have added in some resistance band walks to my warm-up. After the goblet squats and halos I wrap a light band around my ankles and walk laterally both ways, frontwards and then backwards. I do this for about two minutes and my hips feel ready for whatever I can throw at them. Also really gets the glutes turned on. I've done this the past 2 workouts and will keep it in the program for now.
hey that is cool!
 

NoILSteve

Triple-Digit Post Count
7/13/18

Tested myself today. Needed to get some conditioning in.

75lbs 1H Swings 10 x 10 in under 5 mins

1 min rest

75lbs TGU x 10 in 9:21

Felt good! Swings felt good and still focused hard on the plank at the top. Real snappy today.
 

NoILSteve

Triple-Digit Post Count
7/15/18

Garage, sweatbox session. I hate the heat.

40kg 1H swings 10 x 7

40kg TGU x 10

Run 3/4 mile in 8:10. I'm really feeling I need some more conditioning. I think i'll do these 3/4 mile runs on the days I workout from home. Why 3/4 mile? Because that's one lap around my neighborhood loop.
 

NoILSteve

Triple-Digit Post Count
7/16/18

36kg 1H Swings 10 x 10 in 7:40

36kg TGU's x 10 in 8:54 -- I was moving fast on these!

a1) TRX W, T, Y, curls x 15, 15, 15, 25
a2) Hand release push ups x 20, 15, 12

I've always done Swings L/R pattern and TGU's in a R/L pattern. I realized when I tested a couple of days ago that may not be the most efficient pattern because I finish swings with my right arm and then my first tgu is with my right arm. So I started doing tgu's L/R as of today and it felt as odd as wearing a watch on the wrong arm. Like anything though, I'm sure I'll get used to it.
 

NoILSteve

Triple-Digit Post Count
7/18/18

36kg 1H Swings 10 x 10

a1) Incline DB BP 75 x 10, 10, 10
a2) Face pulls 50lbs x 10, 10, 10

Hip belt squat
180 x 12, 270 x 12, 360 x 12

Fat bar farmer carry for time. 100lbs/hand 1:35

Checking all the boxes. Hinge, push, pull squat carry. Been fighting some stomach issue for a day now...not feeling 100%. I'm leaving tonight for an out of town conference. Not sure if I'll have the chance to do much activity while out of town. Have a great week everyone!
 

NoILSteve

Triple-Digit Post Count
7/23/18

I'm back! Had a great conference, I walked a ton everyday but no working out to speak of. So it felt good today to be back at it!

36kg 1H swings 10 x 10 completed in 7:40

36kd TGU x 10 EMOM

a1) TRX W, T, Y, Curls x 15, 15, 15, 25
a2) Hand release push-ups x 20, 16, 13

Calf work
 

NoILSteve

Triple-Digit Post Count
7/26/18

36kg + 5lbs 1H swings 10 x 10

a1) Incline DB BP 75 x 10, 10, 8
a2) face pulls 60lbs x 12, 12, 12

Hip belt squat 180 x 12, 270 x 12, 360 x 12 -- these felt strong today.

No access to farmer carrys today so I did sledgehammer slams on the tractor tire. 3 x 10/side
 

NoILSteve

Triple-Digit Post Count
7/28/18

Strength Aerobics (1C - 1P - 1FS)
24kg for 20 minutes = 56 rounds total

Finished off with some carry's.
80lbs Sandbag bearhug and each shoulder
24kg suitcase
offset carry with 40kg/32kg

This was a lot of fun today. I think the strength aerobics workout is perfect for me when I don't feel like doing S&S or if I just want to get an outside workout in.
 

Michael Scott

Quadruple-Digit Post Count
Strength Aerobics is amazingly enjoyable isn't it?

7/28/18

Strength Aerobics (1C - 1P - 1FS)
24kg for 20 minutes = 56 rounds total

Finished off with some carry's.
80lbs Sandbag bearhug and each shoulder
24kg suitcase
offset carry with 40kg/32kg

This was a lot of fun today. I think the strength aerobics workout is perfect for me when I don't feel like doing S&S or if I just want to get an outside workout in.
 

NoILSteve

Triple-Digit Post Count
Strength Aerobics is amazingly enjoyable isn't it?
It is! I look forward to more sessions of it!

7/31/18

40kg 1H Swings 10 x 10 EMOM -- first time going EMOM with 10 reps at 40kg. It was hard.

40kg TGU -- Dropped the first rep. Not sure if it was a mental lapse or physical, either way I dropped to 32kg and did my 10 reps.

Not sure what happened with the TGU. Oh well...
 

NoILSteve

Triple-Digit Post Count
8/1/18

I had every intention of a lunchtime workout until my wife and one of my daughters visited me for lunch! Family time always comes before working out. Im thinking tomorrow I'll bring my 24kg bell to work and hit strength aerobics outside.
 

NoILSteve

Triple-Digit Post Count
8/2/18

Strength Aerobics outside in nature

24kg for 20 minutes: 67 rounds total. Much better than last time, but i felt it!

24kg suitcase carry down and back x 2 per side

Hand release pushups 22, 20, 17
 
Top Bottom