Simple path

Oscar

Level 6 Valued Member
I have updated the Excel file. Here are the graphs:







upload_2018-2-19_9-58-19.png upload_2018-2-19_9-58-36.png

I seem to be progressing at a steady pace for swings. I have reached a workload of 100, meaning 100 swings with 24 kg, which was my goal when I started this progression some months ago. So a big success.

For TGU, I have started including the 32 last week, hence the sharp increase in workload at the end of the graph. It seems to be going fine as well.

Also, life has gotten in the way and I havent been able to practice every day. For the last weeks I have been practicing about 5/week in average. This seems to be the optimal number. 7/week seems to be useful to get the body used to daily practice, so that when you return to 5/week, you really appreciate the rest days.

Well, It seems to be going fine, so the best thing to do is to not screw it up. The 1HS with 32 are challenging in many ways, not only to the grip. Since the KB wants to escape from my hand, that kind of screws up my form. So I have to be careful not to get injured.

The plastic bag swings seems to be working well for the grip. I´m feeling my forearms today. Maybe I can focus on this for some days, and then come back to the 32 using chalk. I´ll have to see.
 

North Coast Miller

Level 7 Valued Member
I think I'll either move to two handed swings with a lot more weight - have already begun practicing with 48 kg by lashing a 16kg to my 32 for 1o reps - or swap out swings for more weight on the single leg DL. The problem with heavy single leg DL is keeping balance at heavier weights, so the very heavy swings probably get the nod and I'll keep driving up the reps on single leg DL with moderate weight.

The sandbag good mornings also might get stuffed into the hinge grind spot, I just don't know. My heavy hinge and heavy squat are both running out of solutions at home as I now squat more than 10 reps the load I can get to my shoulders, both double KB and sandbag.

32kg one handed swings may be the limit for me - even with strong activation of the delts bis tris I can feel the arm being pulled at the shoulder. The counter rotation aspect also seem to have reached a near limit to what can be accomplished optimally with this exercise. Heresy I know!

The swing as I perform it actually feels less efficient and more TUT as the muscles actively drive the entire ROM. The "trade off" is that I don't engage the quads hardly at all, they get hit when I squat. I could do more weight/reps with athletic swing but miss the feeling of working the glutes as hard as possible.

I use the athletic swing/hinge for heavy cleans - I cannot get them to the rack with good form otherwise.
 

Oscar

Level 6 Valued Member
@North Coast Miller , you dont own a barbell for heavy deadlifts? I dont, and I´m thinking on buying one eventually. Another alternative I might consider in the future is making a T with pipes for 2HS. I´ll have to see where life takes me after reaching Simple.

About squats, you could also use a barbell for zerchers. At one point I thought about doing PTTP with DL and miliatry press, and cycle it with zercher+ bench. But well, so many things to do and little time to do it
 

North Coast Miller

Level 7 Valued Member
@North Coast Miller , you dont own a barbell for heavy deadlifts? I dont, and I´m thinking on buying one eventually. Another alternative I might consider in the future is making a T with pipes for 2HS. I´ll have to see where life takes me after reaching Simple.

About squats, you could also use a barbell for zerchers. At one point I thought about doing PTTP with DL and miliatry press, and cycle it with zercher+ bench. But well, so many things to do and little time to do it
No barbell.
All my gear pretty much has to be portable as I work out in the family room or outside and all my gear is in the garage. I could do Zircher with more weight but am not the biggest fan of Zirchers - they work well but my arms tend to give out before my legs, same with double front squat.
I'll think of something.... :)
 

Oscar

Level 6 Valued Member
Yesterday I dislocated my right thumb doing TGU to squat. Fortunately it went back to its place immediately and on its own. I decided to call it a day, and also took today as a day off to see if it was bad and reassess.

I got really pissed at myself for getting injured this way. I have analyzed the cause, and noted that for the floor hand I placed the weight on the fingertips instead of the palm. I think I did this as a cheat, to have a higher support and make the transition from sitting to squatting easier. I'm also pissed for not having my TGU form checked more regularly, to avoid these issues.

I still have a lot to learn.
 

Phil12

Level 7 Valued Member
Sounds like you did the right thing by stopping. These things happen - reassess and improve. It may have been preventable in some mechanical way... but it also may have been bad luck.
 

Oscar

Level 6 Valued Member
Sounds like you did the right thing by stopping. These things happen - reassess and improve. It may have been preventable in some mechanical way... but it also may have been bad luck.
Yes, this things do happen. A few days have passed, and apparently there will not be permanent damage of any kind. I did some light TGU and TGU to squat yesterday, and it went fine. It still hurts a bit, but it will heal.

I hope I get to learn something from this near miss.
 

Oscar

Level 6 Valued Member
Well, I´m back on track. Yesterday I managed to do a complete session with the 24, including the TGU-squat. So all good.

Monday 19th Feb


Warm up:
- 2x5 goblets 19 kg
- 2x7 bridges
- 1x 5+5 halos with 8 kg dumbbell

Practice:

- 10x10 1HS 24 kg

- 10x1 TGU-squat 24 kg

Tuesday 20th February

Warm up:
- 2x5 goblets 19 kg
- 2x7 bridges
- 1x 5+5 halos with 14 kg dumbbell

Practice:

- 8x10 1HS 24 kg
- 2x5 1 HS 32 kg

Injured my thumb during the first TGU, so no TGU.

Wednesday 21th February

Rest day to reassess and let the thumb heal. I also took the opportunity to be pissed off with myself for the sloppy technique.

Thursday 22nd Feb

I realized that life wasnt so awful, and that I could do swings. Still painful to do TGU.

Warm up:
- 2x5 goblets 19 kg
- 2x7 bridges

Practice:

- 10x10 1HS 24 kg

Friday 23rd Feb

Tested the TGU with 19 kg and went well. I did 6.

Warm up:
- 2x5 goblets 19 kg
- 2x7 bridges

Practice:

- 10x10 1HS 24 kg

- 6x1 TGU-squat 19 kg

Saturday 24th Feb

I had a wedding at night, so did an easy session to wake me up and not end tired.

Warm up:
- 2x5 goblets 19 kg
- 2x7 bridges
- 1x 5+5 halos with 14 kg

Practice:

- 8x10 1HS 24 kg

- 6x1 TGU-squat 24 kg

Sunday 25th Feb

Full session with 24 kg, back on track. A bit of hangover, but not bad enough to drop the KB.

Warm up:
- 1x5 goblets 19 kg
- 1x7 bridges

Practice:

- 10x10 1HS 24 kg

- 10x1 TGU-squat 24 kg
 

Oscar

Level 6 Valued Member
Monday 26th Feb

Travelling, so I managed to do a practice with some dumbbells. The 2 hand dumbbell swing is a decent replacement IMO. The dumbbell TGU is a nice variety as well. I had to reduce the weight since the demand on the shoulder is much greater.

For the warm up I did the bridges with a 25 kg dumbbell. My glutes were a bit sore the day after.

For these trips I´m curious of the value of one hand dumbbell snatch, from the floor. It´s a fun exercise to do.

Warm up:
- 3x5 goblets 25 kg
- 3x5 bridges with 25 kg
- 3x5+5 halos with 15 kg

Practice:

- 10x12 2HS 25 kg dumbbell

- 10x1 TGU-squat 20 kg dumbbell

Tuesday 27th Feb

Still travelling, so more dumbbell work.


Warm up:
- 3x5 goblets 25 kg
- 3x5 bridges
- 3x5+5 halos with 15 kg

Practice:

- 10x10 2HS 25 kg dumbbell

Wednesday 28th Feb

Back at home to my lovely kettlebells.


Warm up:
- 3x5 goblets 24 kg
- 2x7 bridges
- 1x5+5 halos with 14 kg

Practice:

- 10x10 1HS 24 kg

- 10x1 TGU-squat 24 kg
 

Oscar

Level 6 Valued Member
Thursday 1st March


Warm up:
- 3x5 goblets 24 kg
- 2x7 bridges
- 1x5+5 halos with 14 kg

Practice:

- 10x10 1HS 24 kg

- 10x1 TGU-squat 24 kg

Saturday 3rd March


Warm up:
- 3x5 goblets 24 kg
- 2x7 bridges

Practice:

- 10x10 1HS 24 kg

- 10x1 TGU-squat 24 kg

Sunday 4th March

Warm up:
- 3x5 goblets 24 kg
- 2x7 bridges

Practice:

- 10x10 1HS 24 kg - 6:15 minutes.

- 10x1 TGU-squat 24 kg - 10 minutes

I decided to go fast and see where was I standing. It wasnt all out, but it was fast. Apparently I´m close to the time standards with the 24, I can probably do it if I try. I might try it in a few weeks.

The TGU in 10 minutes are fairly easy. I was almost even rested after the 10th, once the HR came down from the swings.
 

Oscar

Level 6 Valued Member
Hi @Antti, thanks for following up. My training has been far from optimal for the last weeks. I moved (further from work), had a bunch of work trips and now my daughter has a fever... So not a good environment for training.

I have managed to do about 2/3 sessions per week, but I havent had much time to log them here. And also to be honest, I have been feeling weaker and a bit off these weeks, so a bit bummed to log my training. I´m focusing now on trying to keep 3 or more sessions per week, and see if things get back on track. Hopefully I´ll adapt to this new situation shortly so I can go back to my kettlebells.
 

Oscar

Level 6 Valued Member
I´m back to the log.

March 4th - March 26th: I didnt keep a log. I did about 3/week of S&S, 10x10 and 10x1 with 24 kg.

From March 26th till now I kept a notebook, here is what I did:

26/03

- 10x10 2HS 24 kg.

- 10x1 TGU (regular) 24 kg.

27/03

- Bike to-from the office 28 km.


29/03

Had to travel to inspect a ship. Luckily there was an Olympic barbell on board, so I figured it would be fun to do some deadlifts and bench presses. I freestyled a few warm up sets and work sets of each:

DL:

- 1x8 at 40 kg

- 1x3 at 60 kg

- 1x3 at 80 kg

- 2x3 at 100 kg.


Bench Press

- 1x8 at 40 kg

- 1x5 at 60 kg

- 1x1 at 70 kg (almost failed)

- 1x5 at 60 kg.


It was a lot of fun. I cant lift much at both lifts, but I felt that I could improve well with good programming. I´m looking forward to a barbell program in the future.

31/03

From this day onwards I switched to 3/week, with a light/medium/heavy approach for swings. Light is 10x10, medium is 14-16x10, heavy is 20x10. For TGU, I just do 10x1 each time I train.

Medium day
- 3x5 GS 24 kg
- 3x7 bridge


- 16x10 1HS 24 kg. OTM
- 10x1 TGU (reg) 24 kg.


03/04

Heavy day.
- 3x5 GS 24 kg
- 3x7 bridge

- 20x10 1HS 24 kg. On the 1:30
- 10x1 TGU (reg) 24 kg. OTM.

04/04

- 10x1 TGU -squat 24 kg.
- Bike to the office 15 km. 44 minutes.

I tried to do some more days of TGUs, but that didnt last long.

05/04

Light day.
- 3x5 GS 24 kg
- 3x7 bridge

- 10x10 1HS 24 kg.
- 10x1 TGU-squat 24 kg.

06/04

- Bike to/from the office 15 km x 2. 45 minutes each.

07/04

- 1x10 GS 24 kg

- 14x10 1HS 24 kg. On the 1:20
- 4x1 TGU-squat 24 kg.
- 4x1 Get down-squat 24 kg. 2 overhead squats each.

14/04

- 1x7 GS 24 kg

- 2x10 2HS 24 kg.
- 8x10 1HS 24 kg.
- 8x1 TGU (reg) 24 kg.

17/04

- 2x5 GS 24 kg
- 2x7 bridge

- 14x10 1HS 24 kg. on the 1:30.
- 10x1 TGU-squat 24 kg.

18/04

- 2x5 GS 24 kg
- 2x7 bridge

- 10x10 1HS 24 kg.
- 6x1 TGU (reg) 24 kg.
- 4x1.5 TGU (reg) 24 kg . (it means I did one and a half get up each time, finishing standing up).

23/04

First session with the Polar H10 HR monitor.

- 3x5 GS 24 kg
- 3x5 bridge
- 2x5 halo 20 lb dumbbell

- 13x10 2HS 24 kg. Started at 100 bpm.
- 8x1 TGU-squat 20 kg dumbbell.

26/04

- 3x5 GS 24 kg
- 3x5 bridge

Light day. I did 11 sets of swings because I got lost counting.
- 11x10 1HS 24 kg. Started at 100 bpm.
- 10x1 TGU (reg) 24 kg.

27/04

Bike to psycologist and office 12 km + 5 km + 5 km.

28/04

Medium day
-3×5 GS 24 kg
-3×5 bridges

-16x10 1HS 24 KG. Started <100 bpm
- 10x1 TGU-squat 24 kg.

30/04

Heavy day
-3×5 GS 24 kg
-3×5 bridges

-20x10 1HS 24 KG. Started <100 bpm
- 10x1 TGU-squat 24 kg.

I was a bit distracted at the beginning of the swings and my hr fell too much



I´m still struggling with consistency lately. Lots of work, travelling, sick baby, sick miself, etc. But at least I´m not regressing, and I might be improving. Hopefully I can be consistent with this medium/light/heavy approach, or return to the daily practice.
 

Oscar

Level 6 Valued Member
16/05

-3×5 GS 24 kg
-2×5 bridges

-2x10 2HS 32 KG.
-4x10 1HS 24 KG.
- 4x1 TGU-squat 24 kg.

18/05


-3×5 GS 24 kg
-2×5 bridges

-8x10 1HS 24 KG.
- 8x1 TGU-squat 24 kg.

19/05


-3×5 GS 24 kg
-2×5 bridges

-10x10 1HS 24 KG.
- 10x1 TGU-squat 24 kg.

21/05

-1×5 GS 32 kg
-1×5 bridges

-8x10 2HS 32 KG.
- 4x1 TGU-squat 32 kg.
 

Oscar

Level 6 Valued Member
@masa thanks! I have been struggling with consistency lately, and I think I lost some ground because of it. But this last week was great, I trained almost every day. Things are starting to feel good again. From tomorrow I will be travelling for 5 days on board a ship, so thats going to interfere again. Last time I was lucky enough to find an olympic bar on board, so I deadlifted and bench pressed. But not always I´m so lucky, it depends on the ship. Worst case I´ll probably find some dumbbells and I can do TGU and 2 hand swings.

You are doing quite good yourself as well, right?
 

Oscar

Level 6 Valued Member
26/05

I´ll be travelling for 5 days, so I decided to go for a heavy day.

-1×5 GS 24 kg - 2x5 32 kg
-2×7 bridges

-12x10 1HS 24 KG. on the 1:30
-6x10 2HS 32 KG. on the 1:30

- 6x1 TGU-squat 24 kg.
- 4x1 TGU-squat 32 kg.

- 1x5 dumbbell lunges with 2x14 kg. (per leg)

The dumbbell lunges are because every time I do regular TGU, I notice that the weak link is the lunge. Its probably because I mostly do TGU-squat. So I figured I could add some lunges a few times a week. Those are the heaviest dumbbells at my building gym.

Nice weekend everyone!
 
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