S&S attempt #4

Discussion in 'Training Logs' started by seward, Aug 1, 2018.

  1. seward

    seward Triple-Digit Post Count

    Thanks, Philippe! Simple and Sinister is next for me, I'm excited to get back to the kettlebells after 4 months with the barbell.
     
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  2. seward

    seward Triple-Digit Post Count

    S&S #1
    I've done a few blocks of S&S before, but it's been quite a while, so starting out easy until I see where I'm at.

    warmup with 20kg for goblet squats, 20# for halos

    20kg 1 hand swings, 10 x 10 in 9'32", keeping HR under 140. I think I'll do a few more sessions with the 20kg before starting to work the 24kg in.

    16kg TGUs, 1/1 x 5 in 8'40". Ready to start working the 20kg in next session.
     
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  3. seward

    seward Triple-Digit Post Count

    S&S #2
    training time: 35 min

    warmup with 20kg for goblet squats, 20# for halos

    20kg 1 hand swings, 10 x 10 in 9'04", HR always under 135. Will do another session or two with the 20kg before starting to work the 24kg in.

    TGU L/R x 16kg, 20kg, 16kg x 3. Will add another pair of reps with 20kg next time.
     
    Philippe Geoffrion likes this.
  4. seward

    seward Triple-Digit Post Count

    S&S #3
    training time: 40 min

    warmup with 20kg for goblet squats, 20# for halos

    20kg 1 hand swings, 10 x 10 in 9'45", HR always under 135. Shoulders aren't feeling on 100% on every rep, so I'll keep working these at 20kg until I've got the packing down pat.

    TGU L/R x 16kg, 20kg x 2, 16kg x 2. Will add another 20kg next.
     
  5. seward

    seward Triple-Digit Post Count

    S&S #4
    training time: 30 min

    Light session today. I tweaked my shoulder last week monkeying around on some monkey bars, and the one arm swings & heavier TGUs haven't felt right since.

    warmup with 16 for goblet squats, 20# for halos

    24kg 2 hand swings, 10 x 10 in 10'06", HR always under 135. Fun doing 2 handed swings for a change.

    TGU with pauses, L/R x 16kg x 1. Started out aiming for 10 second pauses at each position, but that proved to be a bit much even with the 16kg. Called it a day after one long rep per side. I'll try these with the 20# bell next time & see how that goes.

    Shoulder felt fine throughout this session, so I'll do a few more of these before going back to normal.
     
    Philippe Geoffrion likes this.
  6. seward

    seward Triple-Digit Post Count

    S&S #5
    training time: 40 min

    Shoulder has been feeling better last few days, so I decided to give a normal session a try.

    warmup with 20kg for goblet squats, 20# for halos

    20kg 1 hand swings, 10 x 10 in 9'23", HR always under 135. Shoulder felt pretty good, better than last few sessions.

    TGU L/R x 16kg, 20kg x 3, 16kg x 1. Remembered that I don't have to lift the bell in a one arm press after the roll, and that helped. With that modification these felt fine.
     
    Philippe Geoffrion likes this.
  7. seward

    seward Triple-Digit Post Count

    S&S #6
    training time: 40 min

    I've started playing in a weekly ultimate frisbee league, and our game a couple days ago was tough. 90 minutes of play, and only one sub for the men, so I was on the field 80+% of that time. One of the more challenging tests of my conditioning in several years, and I'm not entirely recovered.

    warmup with 20kg for goblet squats, 20# for halos

    20kg 1 hand swings, 10 x 8 in 7'35", HR always under 135. Noticed the bell slowing down on the last set, so decided to call it quits early. Shoulder felt a little less solid than last time.

    TGU L/R x 16kg, 20kg x 4. Also more challenging than they have been, but I just rested some more and kept grinding.
     
    Philippe Geoffrion likes this.
  8. seward

    seward Triple-Digit Post Count

    S&S #7
    training time: 35 min

    a bit more recovered from Sunday's game

    warmup with 20kg for goblet squats, 20# for halos

    20kg 1 hand swings, 10 x 10 in 9'45", HR hitting 136 at highest. Still working through some back-of-the-shoulder soreness. Really packing it before the initial backswing seems to help.

    TGU L/R 20kg x 5. A few twinges from the same shoulder, will continue to keep an eye on that.
     
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  9. seward

    seward Triple-Digit Post Count

    TSC Deadlift prep #1

    I'm giving The 5-Week TSC Deadlift Plan | StrongFirst a shot. I've come close to but never hit double bodyweight, so this may or may not be a good idea. Basing my numbers on a 365# lift.

    185 x 4
    220 x 3
    255 x 2
    290 x 1
    310 x 1
    290 x 3

    The backoff set did not go well. Went for a 4th rep and had to set it down a few inches off the ground.

    I didn't play close attention to rest after the top set, so it may not have been more than a couple minutes. Mostly I noticed that I have a hard time hitting my DL groove using a mixed grip. Probably because 99% of the DLs I've ever done have been double overhand.

    In the article, Pavel lists the option of doing 10-15 reps at 65% on another day, so I'll try adding that in to get some more mixed grip reps.
     
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  10. seward

    seward Triple-Digit Post Count

    S&S #8
    training time: 40 min

    warmup with 20kg for goblet squats, 20# for halos

    20kg 1 hand swings, 10 x 10 in 9'29", HR hitting 134 at highest. Shoulder feeling better.

    TGU L/R 20kg x 5. Shoulder a bit more sore at times.
     
  11. seward

    seward Triple-Digit Post Count

    S&S #9
    training time: 40 min

    warmup with 20kg for goblet squats, 20# for halos

    20kg 1 hand swings, 10 x 10 in 9'56", HR under 133. Shoulder and knee sore some sets, fine some sets. Generally lacking some snap on the swings, too. My sleep has been not great the last few nights, suspect that's catching up to me.

    TGU L/R 20# with 10 second pauses x 3. Not a challenging weight, but still an instructive experience. Really made the asymmetry in my arms' overhead ROM obvious. Still some shoulder soreness even with this light weight.

    I looked at the calendar more closely, and realized that the fall TSC is the day before my team's biggest ultimate game of the year. Decided I'd rather come into that game fresh. In years past, I'd never even thought much about doing a TSC in the fall, now I have more reason to think that was the right call. Spring '19 it is then.
     
    Philippe Geoffrion likes this.
  12. seward

    seward Triple-Digit Post Count

    S&S #10
    training time: 35 min

    warmup with 20kg for goblet squats, 20# for halos

    20kg 1 hand swings, 10 x 10 in 10'30", HR under 133. Shoulder and knee doing better.

    TGU L/R 20# with 10 second pauses x 2. Shoulder improved. Will do at least one more session of these.
     
    Philippe Geoffrion likes this.
  13. seward

    seward Triple-Digit Post Count

    Been bouncing around a few approaches the last four months. Still having on-and-off knee issues, which has been my limiting factor.

    Ran the BB 3-5 program for a while, but couldn't settle on a squat option that wasn't irritating the knee.

    Just now coming off a month of justa singles, which started out well knee-wise, but the daily lifts eventually got to be a bit much.

    Now switching things up and trying the plan in the SFG course manual (as it stood a number of years ago): heavy / light / medium days of presses, swings & goblets, and more presses.

    Heavy day #1
    16kg presses 8' (2, 3, 5) (2, 3, 5) (2,3)
    20kg squats, swings 7' (2 + 10) x 7
    16kg presses 8' (2, 3, 5) (2, 3, 5) (2)

    Surprised how far my pressing has dropped off. This time last year, I pressed the 24kg for 5 reps. Will be interesting to see how quickly I get back to where I was.

    Swings felt pretty good so I will progress those. Sore hamstrings the next day, even though I've been deadlifting every day for a month
     
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  14. Philippe Geoffrion

    Philippe Geoffrion More than 500 posts

    Hey @seward! It's been a while friend. A good squat option that's knee friendly would be a box or bench squat. When I had knee issues, this really helped. You can do it with a kettlebell, and just squat back onto the bench in a hip hinge (sitting back style), pause for a moment then rise up. Could be a good alternative. Welcome back to the forum!
     
  15. seward

    seward Triple-Digit Post Count

    Thanks, Philippe. I hadn't thought about a box squat. So far the full ROM goblet squats have been feeling good, but I'll keep the box variation in mind.

    Light day #1
    16kg presses 8' (2, 3, 5) (3)
    20kg squats, swings 7' (2 + 10) x 4
    16kg presses 8' (2, 3, 6)

    With all the extra rest time, the sets of 5 and 6 presses were pretty easy, so if that continues on the Medium day, I'll bump the pressing sets to 3, 5, 7 for the next Heavy day.
     
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  16. seward

    seward Triple-Digit Post Count

    Medium day #1
    16kg presses 8' (2, 3, 5) (2,3,4)
    20kg squats, swings 7' (2 + 10) x 5
    16kg presses 8' (2, 3, 5)(2,5)

    Everything felt good. This routine is a real relief after training every day on the justa routine.

     
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  17. seward

    seward Triple-Digit Post Count

    Heavy day #2
    16kg presses 6' (3,5,7)(3)
    20kg squats, swings 7' (2 + 10) x 3, (3+15) x 2
    16kg presses 6' (3, 5) (3, 5)

    The 7th rep pressing was just starting to slow down. Quitting the rep before I slow down remains a challenge.
    Knees feeling great, which is a big relief.
     
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  18. seward

    seward Triple-Digit Post Count

    Variety
    just did a few 16kg TGU singles. Felt great.

    Light day #2

    16kg presses 6' (3,6)
    20kg squats, swings 7' (2 + 10) x 3
    16kg presses 6' (3,5)

    Pretty easy, though the last rep of the set of 6 was on the verge of slowing down.
     
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  19. seward

    seward Triple-Digit Post Count

    Got a medium day in, everything according to plan.

    Heavy day #3
    16kg presses 10' (3, 5, 7)(3, 2, 5)
    20kg squats, swings 10' (2 + 10) x 4, (3+15) x 3
    16kg presses 10' (3, 5, 7) (2, 3, 5)(2)

    Doing two series of presses is interesting. Despite being out of breath from the swings, pressing the 16kg bell felt positively light, and that set of 7 reps was stronger than the set in the first series when I was fresh.
     
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  20. seward

    seward Triple-Digit Post Count

    Light day #3
    16kg presses 10' (2, 3, 5) (3)
    20kg squats, swings 10' (2 + 10) x 3, (3 + 15) x 1
    16kg presses 10' (3, 5)(2, 4)

    a day late due to a cold knocking me out. Not much energy, the bells felt heavy.
     
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