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Stu's training log

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Saturday 31st Oct.
Warm up:
OS and Goblet squats 3 x 5 32kg
Max Swings:
60 Swings 20L/20R, 10L/10R 24kg.
TGU:
10 x 32kg.


Monday 2nd Nov.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
6X10 32kg, 4x10 40kg. 25 mns
TGU:
10 x 32kg. 15 mins

I've solved the problem with my arm pain, I had stopped crush gripping the 32kg. I've been working on a few things over the last couple of sessions and finally it all fell in to place today. By crush gripping the handle, I felt no forearm pain and everything felt much more solid, back to how I felt a few weeks ago. With the 32kg feeling fairly light now my focus must have slipped, lesson learnt!
 
5.30am today.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
6X10 32kg, 4x10 40kg.
TGU:
10 x 32kg.

I did this session on a couple of hours sleep, my daughter woke up around 1am :(. The session went ok just took a little longer.
 
By crush gripping the handle, I felt no forearm pain and everything felt much more solid, back to how I felt a few weeks ago.

Aha, that seems to be the key to reducing forearm pain. I had noticed pain with lighter bells and none with heavier. That was probably the difference. That also seems to solve the wrist position problem that some newbies have. I was correcting someone yesterday that had a non-straight wrist. He said, but it puts pressure on the forearm when I straighten it; I said, crush grip the handle; he said that helped.
 
5.30am today Nov 4th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
6X10 32kg, 4x10 40kg. 20 mns
TGU:
10 x 32kg. 10 mins

@Anna C , yes the Crush Grip seems to have been my issue. I don't think it impacted my wrist so much, but definately meant my elbow wasn't straight. When crush gripping I can feel my arm almost pop in to a straight line when pushing the bell from my my lower ribs and the weight being held up by my lat rather than my arm. What led me to this was that the pain was alot less when using the 40kg, as you found with the lighter bell.
 
5.30am today Nov 5th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
7X10 32kg, 3(2L/1R)x10 40kg. 20 mns
TGU:
10 x 32kg. 20 mins
My form on the 2nd left arm set of 40kg swings didn't feel crisp so went back to the 32kg for the right arm (hence 3 x10 40kg). I'm continuing with the 32kg on the TGU's to ensure my crush grip and form is back to what it was before re-introducing the 40kg.
 
Saturday Nov 9th - Unintended rest day, family life took over.

7am Sunday Nov 8th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
8X10 32kg, 2x10 40kg. (not timed.)
TGU:
10 x 32kg. (not timed.)

TGU's are feeling much better, going to keep with the 32kg for all 10 for another week or so, then try the 40kg again.
Swings are good in general, but have noticed my swing aren't so crisp on all 4x10 40kg, so dropping back to 2x10 40kg and 8x10 32kg for a bit.


5.30am today Nov 9th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
8X10 32kg, 2x10 40kg 15 mins
TGU:
10 x 32kg. 20 mins (kids were up early and a major 'Lego' incident (major in my 7 year olds eyes) interrupted my TGU's :))
 
Last edited:
5.30am today Nov 10th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
L&R 32,32,40,32,32 18 mins
TGU:
10x1 32kg. 15 mins
 
5.30am today Nov 11th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
L&R 32,32,40,32,32 14 mins
TGU:
10x1 32kg. 14 mins
 
Noon today Nov 13th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
L&R 32,32,40,32,32 12 mins
TGU:
10x1 32kg. 10 mins
I was able to get a lunchtime sesson in today :)
Really happy again with my TGU's time to bring back in the 40kg!
I've corrected few lapses in form with the TGU's over the last few weeks, a few observations:
Crush grip - As the 32kg felt lighter and lighter so my grip loosened resulting in the arm pain, this also meant my elbow wasn't dead stright which contributed to my arm pain.
Hand positon - I had started gripping the bell near thumb corner of the bell, which was causing the bell to roll around my arm in the verticle position. I'm now gripping in the middle with the out side my wrist touching the handle.
Roll and press - I was rolling bell to the upper section of my rib cage and pushing up from there. I now ensure KB is resting near the lower section of my ribs, shoulder packed and push the KB up from that postion. This feels packed and strong.
A lesson for myself, form is first and foremost no matter the weight!
 
7am today Nov 14th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Max Swings 24kg:
20L,20R,10L,10R 1min 30sec
TGU:
10x1 32kg. 9mins
 
7am today Nov 14th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 L&R 32,32,40,32,32 12 mins
TGU:
10 x 1 L&R 32, 32, 40, 32, 32. 13mins
 
6.30am today Nov 17th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 L&R 32,32,32,32,32
TGU:
10 x 1 L&R 32, 32, 32, 32, 32.
Due to a death in the family I hadn't touched the KB's for a couple of days, but back to S&S this morning. Just used the 32kg to get back in the swing of things.
 
Sorry to hear of the death in the family. Continuing the KB routine will do wonders to ground you.
 
@Anna C thank you and they certainly do :)
6am today Nov 19th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 L&R 32,32,40,32,32
TGU:
10 x 1 L&R 32, 32, 40, 32, 32.
I've not really been sleeping of late and was planning to just continue with the 32kg today, but following my warm up squats I decided to to put mind over matter and continue to work in the 40kg, glad I did. I took inspirations from Jonah Lomu who died at the age of 40 this week. Lomu played Rugby for New Zealand in 2 world cups whilst suffering from a rare kidney condition , in the 1995 WC no one bar the team doctor new of his condition. He made the team doctor promise not to tell the coach as he wanted to be picked on perfomance and no quarter given to him. I read that at the time his white blood count level was 69 s/b around 120 and he went through the whole WC with nobody bar the Dr knowing. He later played in the 1999 WC with is kidney functioning at 10% and struggling to reatain proteins. As he put it in an interview once, he had to get his head around the mental side, mind over matter , legend! My lack of sleep didn't seem so significant! Jonah Lomu: New Zealand rugby union great dies aged 40
 
7am Nov 20th:
Warm up:
OS and Goblet squats 3 x 5 24kg
Swings:
10 x 10 2H 24,24,24,24,24
TGU:
10 x 1 L&R 24,24,24,24,24
Not much sleep again, my daughter has a cold/cough, so dragging my heels this morning. With this and very little time to squeeze a session in I went with the 24s and feel better for it.
 
8am Nov 21st.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 L&R 32,32,40,40,32
TGU:
10 x 1 L&R 32, 32, 40, 32, 32.
 
5.30am Nov 24th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 L&R 32,32,40,40,40
TGU:
10 x 1 L&R 32, 32, 40, 40, 32.
Had a WTH effect this morning. I've been averaging around 4hrs broken sleep over the last week to due to my daughter being sick. And had the last 2 days as rest days due to literally no sleep. Anyway I got back in the saddle this morning and the 32kg swings felt very light, and managed to powerfully do 3x 40kg swings each side, I felt mentally tired but my glutes had a mind of their own! The TGUs were ridiculously easy with the 32 to the point I had to keep reminding myself it was a 32 above my head, I did 2 x 1each side strongly with the 40 and could have finished the set with it but stayed on the side of safety back with the 32. Somehow over the course of the week with little sleep the 32 has become very light and the 40 very comfortable. It may be due to the 2 coffees I had prior or reading Pavel M's progress yesterday spurred me on , not sure what but I do know S&S continues to surprise me :)
 
10.30am Nov 25th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 L&R 32,32,40,40,40
TGU:
10 x 1 L&R 32, 32, 40, 32, 32.
Today was a mental battle. I had a terrible nights sleep with my wife as well as my daughter now ill, so spent most of the night in vomit duty. I managed to get some shut eye about 4am. Even so I wanted to get another S&S session in. My strength felt good 32's still felt very light (haven't quite got my head around this yet), but the battle was concentration...mind over matter :)
 
5.30am Nov 26th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 L&R 32,40,40,40,32
TGU:
10 x 1 L&R 32, 32, 40, 40, 32.
 
5.30am Nov 27th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 L&R 32,40,40,40,32
TGU:
10x10 L&R 32,32,40,32,32

1pm Nov 29th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 L&R 32,32,40,32,32
TGU:
10 x 1 L&R 32, 32, 32, 32,32
 
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