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Stu's training log

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5.30am Dec 1st.
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
 
11am Dec 5th.
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

7pm Dec 6th.
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
My S&S sessions have been sporadic over the last week. I had a family funeral and members of the family staying with us so it was difficult to find the time to train.
I read The development of Physical Power by Arthur Saxon over the weekend, its facinating to see how guys trained over 100 years ago. My favourite quote 'Ask yourself each time you lift, am I in good form today? If you feel yourself in good form- specially ''fit''....then it's time to try a limit'. For the sessions above I wasn't!
My next read is 'Goerner the mighty'. There's a lot to learn from oldtime strongmen.
 
5.30am Dec 8th.
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

Slight change to the reading plan, I'm now reading Eugen Sandow's 'System of Physical Training' on Kindle.
 
5.30am Dec 9th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 32,32,40,32,32
TGU:
5 x 1 32, 32, 32, 32,32
I've had to dial back my progress with the 40, due to a lack of sleep over the last 2 weeks.
 
10 & 11th ended up being rest days due to work commitments and lack of sleep:(
8.00am Dec 12th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 32,32, 40, 40,40
TGU:
5 x 1 32, 32, 40, 40,40
A good nights sleep and the 40 felt comfortable, I wasn't expecting that at all.
 
6.00am Dec 14th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 32,40, 40, 40,40
TGU:
5 x 1 32, 32, 40, 40,32
 
6am Dec 17th.
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 32, 32, 32, 32,32
TGU:
5 x 1 32, 32, 32, 32,32
Bigtime dragging my tail today. Ordinarily I would have taken a rest day, but I have a minor op tomorrow putting me out of action for a week or so, so wanted to get an S&S session in today.
 
A bit of catch up......

Dec 23rd (took this session very easy, post op on 21st. Felt ok)
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 32, 32, 32, 32,32
TGU:
5 x 1 32, 32, 32, 32,32

Dec 24th (felt fine today so did another very easy session)
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 32, 32, 32, 32,32
TGU:
5 x 1 32, 32, 32, 32,32

Dec 27th (getting back in to the swing of things following xmas!)
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 32, 32, 32, 32,32
TGU:
5 x 1 32, 32, 32, 32,32

Dec 28th (little sleep last night as my daughter came down with chicken pox, another easy session) Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 32, 32, 32, 32,32
TGU:
5 x 1 32, 32, 32, 32,32

Today.....
I read Dan John's book 'Never Let Go' over xmas which got me thinking about my stalled progress with the 40kg over the last few months. So for a change up I'm switching to Pavels 'From Simple to Sinister' program, using the 3 month template Pavel laid out in his article.

Jan 4th 6am - From Simple to Sinister & OS
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
8 x 10 40kg
TGU:
5 x 1 32, 32, 40, 32,32
 
Jan 5th 7pm - From Simple to Sinister & OS
Warm up:
OS and Goblet squats 3 x 5 32kg
Swings:
10 x 10 40kg
TGU:
5 x 1 32, 32, 40, 32,32

Jan 6th 6am - OS
 
Jan 7th From Simple to Sinister & OS
6am OS
7pm -
Warm up:OS and Goblet squats 3 x 5 32kg
Swings:6 x 10 40kg
TGU: 5 x 1 32, 32, 40, 32,32

Jan 8th From Simple to Sinister & OS
6am - OS
7pm -
Warm up:OS and Goblet squats 3 x 5 32kg
Swings:16 x 10 40kg (Rocking between sets was great for regulating my breathing...this is a keeper)
TGU: 5 x 1 32, 40, 40, 32,32

Jan 9th
8am OS
1.5 hour walk
5pm OS
 
Jan 11th From Simple to Sinister & OS
6am - OS
7pm -
Warm up:Goblet squats 3 x 5 32kg
Swings:10 x 10 40kg
TGU: 5 x 1 32, 32, 32, 32,32
I need to increase my food intake, just a Salad at lunch today and felt a lack of energy swinging the 40kg, consequently stayed with the 32s for the tgus.
 
Jan 12th From Simple to Sinister & OS
6am - OS
7pm -
Warm up:Goblet squats 3 x 5 32kg
Swings:20 x 10 40kg
TGU: 5 x 1 32, 32, 40, 32,32
Upped my food today and had more energy, but I'm not getting much sleep at the moment (insomnia), which is slowing my TGU progress.
I was unsure how my technique would hold up for 200 swings, the most I had done to date was 160, I took it nice and slow 10 rocks and deep breathing between sets followed by some shaking out the tension. Something magical happened for the last 40 swings, they just flew up, the best swings of the session. I literally felt like my hip snap had been given a dose of oil :)
Those 200 swings have made me confident I can meet the 10x10 swings in 5 mins in the last session of week 4, the TGUs will take a bit longer.

Today
OS and TGU's with a shoe to check my technique is spot on.
 
Jan 14th From Simple to Sinister & OS
6am - OS
7pm -
Warm up:Goblet squats 3 x 5 32kg
Swings:12 x 10 40kg
TGU: 5 x 1 32, 32, 40, 32,32


Jan 15th From Simple to Sinister & OS
6am - OS
7pm -
Warm up:Goblet squats 3 x 5 32kg
Swings:18 x 10 40kg
TGU: 5 x 1 32, 32, 40, 32,32
 
Jan 18th From Simple to Sinister & OS
6am - OS
7pm -
Warm up:Goblet squats 3 x 5 32kg
Swings:14 x 10 40kg
TGU: 5 x 1 32, 32, 40, 40,32
 
Jan 19th From Simple to Sinister & OS
6am - OS
8.15pm (later than planned)-
Warm up:Goblet squats 3 x 5 32kg
Swings:10 x 10 40kg
TGU: 5 x 1 32, 32, 32, 32,32
Felt tired for this session, but on the whole the swings were good, however I wasn't in a mental state to TGU 40kg.
Note: The increased swing volume in From Simple to Sinister, makes 10 x 10 feel like a walk in the park.
 
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