all posts post new thread

Simple training log

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
5/1/18

Warmup:
Goblet squat 3x5x16kg
Hip Bridge 3x5
Halo 3x5x16kg

Workout:
Swing 10x10x16kg, all sets 1-handed
TGU 1x5x16kg


Notes:
Traveling for work in NYC this week. I wasn't able to find time for a workout Monday but went to the gym today. I thought I was going to have to improvise something with DBs but surprise! The gym added kettlebells! Last time I was here they did not have any so this was a great improvement. Decided to stick with 16kg for everything (though the gym had a 20 and 24kg). No HR monitor, forgot to pack it, so just went by feel.
 
5/2/18

Warmup:
Goblet squat 3x5x16kg
Hip Bridge 3x5
Halo 3x5x16kg

Workout:
Swing 10x10x16kg, all sets 1-handed
TGU 1x5x16kg
 
5/3/18

Warmup:
Goblet squat 3x5x16kg
Hip Bridge 3x5
Halo 3x5x16kg

Workout:
Swing 10x10x16kg, all sets 1-handed
TGU 1x5x16kg


Notes:
Worked out in the morning before work today, gym was crowded but I found some floor space to use. Definitely got some strange looks when I was doing the TGUs.
 
5/4/18

Warmup:
Goblet squat 3x5x16kg
Hip Bridge 3x5
Halo 3x5x16kg

Workout:
Swing 10x10x16kg, all sets 1-handed
TGU 1x5x16kg


Notes:
Back home, kept the 16kg going. Feeling good with this weight, I may try to add sets of 24kg next week.
 
5/7/18

Warmup:
Goblet squat 3x5x16kg
Hip Bridge 3x5
Halo 3x5x16kg

Workout:
Swing 10x10, 4 sets L+R 16kg, 1 set L+R 24kg pattern (16, 16, 24, 16, 16)
TGU 1x5, 4 sets L+R 16kg, 1 set L+R 24kg

Session analysis - Polar Flow

Heartrate:
Max: 169bpm
Avg: 134bpm
Duration: 52:01

Notes:
Wow the 24kg definitely feels much heavier but still doable. The TGU required a lot more tension to be stable and keep moving. I did the swing 1-handed and the drop from shoulder level almost feels like it's going to drop straight to the ground rather than swing back through the legs.
 
5/8/18

Warmup:
Goblet squat 3x5x16kg
Hip Bridge 3x5
Halo 3x5x16kg

Workout:
Swing 10x10, 3 sets L+R 16kg, 2 sets L+R 24kg pattern (16, 24, 16, 24, 16)
TGU 1x5, 3 sets L+R 16kg, 2 set L+R 24kg

Session analysis - Polar Flow

Heartrate:
Max: 164bpm
Avg: 126bpm
Duration: 43:46

Notes:
I noticed today during the goblet squat in the warmup I am MUCH more comfortable in the bottom position than I was a month ago. All these prying squats have definitely made a difference.
 
5/9/18

Warmup:
Goblet squat 3x5x16kg
Hip Bridge 3x5
Halo 3x5x16kg

Workout:
Swing 10x10, all sets 16kg, 2-handed
TGU 1x5, 5 sets L+R 16kg

Session analysis - Polar Flow

Heartrate:
Max: 155bpm
Avg: 123bpm
Duration: 47:06

Notes:
I noticed a bit of twinge in my right shoulder yesterday. I decided to take an easier workout and de-load today, all sets 16kg and 2-handed today.
 
5/10/18

Warmup:
Goblet squat 3x5x16kg
Hip Bridge 3x5
Halo 3x5x16kg

Workout:
Swing 10x10, 3 sets L+R 16kg, 2 sets L+R 24kg pattern (16, 24, 16, 24, 16)
TGU 1x5, 3 sets L+R 16kg, 2 sets L+R 24kg

Weight: 203lbs

Notes:
Trained late tonight just before bed because the day was too busy, glad I decided to squeeze the workout in and not skip. No HR data. Feeling more comfortable with the 24kg. Weighed myself and I'm back up to 203 so that is not budging much. Will have to really commit to diet adjustments at some point in order to start bringing this down.
 
5/11/18

Warmup:
Goblet squat 3x5x16kg
Hip Bridge 3x5
Halo 3x5x16kg

Workout:
Swing 10x10x16kg, 1-handed, on the 30s interval
TGU 1x5x16kg, on the 2-minute interval

Session analysis - Polar Flow

Heartrate:
Max: 183bpm
Avg: 141bpm
Duration: 34:37 (kept HR monitor going after workout until I was <110bpm, about 10 mins)

Notes:
Test day, 5 min goal swings, 10min goal TGU, met the goal with 16kg. Switched to what I understand is the correct test pattern for swings: 1-hand 10 swings, rest until the 30s, other hand 10 swings, rest until the 30s. This is a different and more difficult pattern than I tested last time (1 hand 10 swings, switch hands 10 swings, rest to the minute). I'm pretty tall which I think causes my swings to take longer (10 take 20 seconds) so it ends up as a 2:1 work:rest ratio. Was able to complete it but felt pretty gassed afterwards, held to the 1-min rest before starting TGU. I felt like I caught up on rest between getups. The weight didn't feel too hard but the whole workout did so I feel like my strength endurance has a long way to go.
 
5/14/18

Warmup:
Goblet squat 3x5x16kg
Halo 3x5x16kg

Workout:
Swing 10x10, 4 sets 16kg, 6 sets 24kg, all 1-handed (16, 24, 24, 24, 16)
TGU 1x5, 3 setes 16kg, 2 sets 24kg (16, 24, 16, 24, 16)

Session analysis - Polar Flow

Heartrate:
Max: 165bpm
Avg: 125bpm
Duration: 39:59
Swings: 15:30 mins
TGU: 12:30 mins

Notes:
Felt good, went with 3 of the sets of swings with the 24kg. I'm not feeling as comfortable with the 24kg in the TGU so just did 2 sets with the heavier one. Also skipped hip bridge today in interest of shortening warmup.
 
5/15/18

Warmup:
Goblet squat 3x5x16kg
Halo 3x5x16kg

Workout:
Swing 10x10x24, all sets 2-handed
TGU 1x5, 3 sets 16kg, 2 sets 24kg (16, 24, 16, 24, 16)

Session analysis - Polar Flow

Heartrate:
Max: 176bpm
Avg: 142bpm
Duration: 50:22
Swings: 19 mins
TGU: 13:30 mins

Notes:
Went with 24kg 2-handed swings for all sets today. I was feeling good and wanted to push a little. Definitely more taxing than the 16kg. I expected the 2-handed swings to be a bit easier. I also haven't really done any 2-handed swings with the 24kg since I started mixing in 1-handed sets with the 24 in my previous sessions. I feel almost ready to make this my new training bell but it definitely took me longer to recover from each set and pushed the HR higher. I also could have rested a bit more between sets to get HR back down to where I usually am. Started tracking how long it takes to complete the swings and the TGU to keep an eye on progress, I may go back and update my journal with these times since I have the Polar HR data.
 
5/16/18

Warmup:
Goblet squat 3x5x16kg
Halo 3x5x16kg

Workout:
Swing 10x10, 2 sets 16kg, 3 sets 24kg all sets 1-handed (16, 24, 24, 24, 16)
TGU 1x5, 2 sets 16kg, 3 sets 24kg (16, 24, 24, 24, 16)

Session analysis - Polar Flow

Heartrate:
Max: 160bpm
Avg: 122bpm
Duration: 41:55


Notes:
Trained late in the evening just before bed as I got home late from traveling yesterday. Traps are sore, maybe from all the 24kg sets yesterday or just the uncomfortable plane ride.
 
5/18/18

Warmup:
Goblet squat 3x5x16kg
Halo 3x5x16kg

Workout:
Swing 10x10x24kg all sets 1-handed
TGU 1x5x16kg

Session analysis - Polar Flow

Heartrate:
Max: 166bpm
Avg: 139bpm
Duration: 48:14
Swings: 22:40



Notes:
Did all the swings with 24kg, 1-handed today to see how it felt and because the weekend is coming up. Dialed back the TGU to just 16kg but even these kept my heart rate way up after the swings.
 
5/21/18

Warmup:
Goblet squat 3x5x16kg
Halo 3x5x16kg

Workout:
Swing 10x10x24kg all sets 1-handed
TGU 1x5x16kg

Session analysis - Polar Flow

Heartrate:
Max: 164bpm
Avg: 136bpm
Duration: 41:03
Swings: 20:40
TGU: 08:50


Notes:
Did all the swings with 24kg again knowing I will be traveling this week with uncertain workout availability. Felt a little better than Friday finishing a couple minutes faster.
 
5/29/18

Warmup:
Goblet squat 3x5x16kg
Halo 3x5x16kg

Workout:
Swing 10x10x24kg all sets 1-handed
TGU 1x5, 2 sets 16kg, 3 sets 24kg (16, 24, 24, 24, 16)
COC Trainer rep test - 18L, 16R

Session analysis - Polar Flow

Heartrate:
Max: 172bpm
Avg: 133bpm
Duration: 46:44
Swings: 20:50
TGU: 12:00


Notes:
Wow, I had quite a long break without S&S. I was traveling for work all last week and then rolled right into the Holiday weekend without doing much. I did a few sets of hardstyle pushups in the hotel but that was it. Continued with the 24kg on swings rather than trying to dial back after the break. Also pushed a bit to get 3 TGUs with the 24kg. Those definitely smoked me, I was feeling unstable in that 3rd TGU set and glad I dropped back to 16kg for the last one. Also decided to dig out my old COC grippers which have been gathering dust for a long time. Wasn't able to fully close the #1 (may need to work on my set) but many reps on the Trainer. A long time ago I was able to close the #2 so would like to work back up to that.
 
5/30/18

Warmup:
Goblet squat 2x5x16kg
Hip Bridge 2x5
Halo 2x5x16kg

Workout:
Swing 10x10x24kg all sets 1-handed
TGU 1x5, 4 sets 16kg, 1 set 24kg (16, 16, 24, 16, 16)
COC Trainer GTG sets of 8 throughout day (5 sets)

Session analysis - Polar Flow

Heartrate:
Max: 165bpm
Avg: 129bpm
Duration: 40:41
Swings: 17:00
TGU: 11:00


Notes:
Added hip bridges back into warmup because I was feeling a little twinge in right leg during swings yesterday. I did not notice it today. Was a bit short on time so only did 2 sets of warmups. Swings felt great, getting more comfortable with 24kg.
 
5/31/18

Warmup:
Goblet squat 2x5x16kg
Hip Bridge 2x5
Halo 2x5x16kg

Workout:
Swing 10x10x24kg all sets 1-handed
TGU 1x5, 3 sets 16kg, 2 sets 24kg

Session analysis - Polar Flow

Heartrate:
Max: 168bpm
Avg: 129bpm
Duration: 47:46
Swings: 21:20
TGU: 11:45


Notes:
2 sets TGU with 24kg. Getting back to posting my log, I had been tracking days but got behind on updating the forum. Progress continues but with more breaks due to work travel.
 
6/1/18

Warmup:
Goblet squat 2x5x16kg
Hip Bridge 2x5
Halo 2x5x16kg

Workout:
Swing 10x10x24kg all sets 1-handed
TGU 1x5x16kg

Session analysis - Polar Flow

Heartrate:
Max: 179bpm
Avg: 146bpm
Duration: 35:18
Swings: 09:30
TGU: 09:06

Notes:
Compressed rest periods. swings EMOM, rested 2.5 mins then TGU 1 each hand every 2 minutes
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom