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Simply Simple

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Twisted my knees skiing so on upper body only per last workout.

Bench
50*5
60*5
70*5
80*4
80*3
80*4
80*4


pullups
Unweighted 5,5,5
12kg *3
8kg * 3,3,3

TGU to
 
Higher rep bench day
Warmup

circuit of:
Bench 60kg* 10* 5
Chins body weight *5,5,5,5,5
Goblet squats *5 24,24,24,32,24

32 gs was too much for the knee. Did some single arm hangs and stationary bike to finish.
 
First squat session back still not fully repaired
60*5
80*5
100*5*5

bench
60*5
80*3
80*5*2
80*3*2
60*5

Chins +8kg
3,3,3,3
 
Even more of a layoff as went away and then we’re back into lockdown. Going back to pure simple and sinister.

Yesterday
Timeless with a 24. Still getting my knees right so took it down a notch plus cardio isn’t really there after at the moment.

Today
Jumped back in with timeless 32. Went pretty well. However, feel the lack of practice and left knee was a bit dicey on at least one TGU.

Was going to add farmers walks across the street at the end but rain came pouring down at wrong time.
 
Third day in a row of timeless and 2nd with 32. Feels good. Added in a couple of farmers walks to the other sided of the street and back. Nice and easy. However, just noticed a blister hands can’t be used to it anymore.
 
Day off yesterday.

Today
Fasted for 16hrs at this stage but ate straight after.

Timeless simple with 32
Swings two handed
Normal tgus
2*farmers walks to other side of street wigg the 32s.
 
Very timeless as got interrupted by neighbour after two TGUs while resting.

double handed swings
10* 5 @ 40kgs
10*5 @ 32kgs

10 tgus with 32
 
Timeless S&S
1 arm Swings 32,32,40,40,40,40,40,40,32,32
TGU 32*10

plus
Farmers walks *2 to other side of road
A few snakes hit slantboard squats
 
Battling with a bit of a sore ankle since my last session but thought I’d head back to it with the 24 as recovered enough for that weight.

However just as I was about to start I decided to do a test day.
Got 70swings in. 25,25,10,10. However I was smoked. Cardio is never my strong point but worse that usual lately. Obviously, need to fix my breathing issues so luckily I’m already reading oxygen advantage.
TGUs 10 within 10 mins.
 
S&S style
Untimed
32,32,40,40,40,40,32,32,32,32
Felt grip going so went back to 32

tgu
32*12
Held for 10seconds at end of each one as per Pavel M tip.
 
S&S style
Untimed
32,32,32,32,32,32,32,32,32,32
tgu
32*10

Really trying to concentrate on breath in the swings and nasel breathing the whole time so taking a bit longer than usual but expect benefits in the long run.
First morning session in a while and feels great afterwards.
 
Last edited:
Test session with 24
72 reps but think I could have physically got more but brain didn’t want a bar of it.

TGU with 24 * 10
 
Yesterday’s session
Pretty pleased with this as did emom because I was pushed for time. Swings felt the best they have for a while. Feel like my nasal breathing is getting slowly better.
Swings 32,32,40,40,40,40,40,40,32,32
TGU 32*10
 
First session in a gym for a while due to pandemic. Definitely lost strength and conditioning will be a bit of a slow journey back on the barbell.

Circuit
deadlifts
70*5
100*5*5

kB clean & press
24*5*5

pullups
Unweighted *5,5,5,5,5
 
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