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Stu's training log

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April 22nd 5.30am
OS
Goblet squats 3x5 32kg
Swings: 6x32kg, 2x40kg, 2x32kg
TGU: 5x1 32,32,32,32,32
My first match of the English Cricket season starts tomorrow, so took today's session fairly easy. Swings with the 40kg are becoming a lot more powerful with the bell reaching chest height and getting a nice float.
 
May 1st
Not a kb session but spent 4 hours loading a skip full off paving slabs and heavy rocks. Lots of squats, deadlifts and loaded carries!

May 2nd
10am OS
Goblet squats 3x5 32kg
Swings: 10x32kg,
TGU: 5x1 32,32,32,32,32

May 3rd
5.30am OS
Goblet squats 3x5 32kg
Swings: 6x32kg, 4x40kg
TGU: 5x1 32,32,32,32,32
 
May 6th
5.30am OS
Goblet squats 3x5 32kg
Swings: 8x32kg, 2x40kg
TGU: 5x1 32,32,32,32,32
Pretty sure I fried my CNS with the 4 hour of heavy rock moving on last sunday as felt off the pace this week, hence minimal use of the 40kg. Also had a few nights of waking/getting up around 3am, hopefully back to normality next week.
 
May 9th
5.30am OS
Goblet squats 3x5 32kg
Swings: 6x32kg, 4x40kg
TGU: 5x1 32,32,32,40,32

May 10th
5.30am OS
Goblet squats 3x5 32kg
Max Swings: 60x24kg (10L,10R)
TGU: 5x1 32,32,32,32,32
Tired today.
 
May 13th
5.30am OS
Goblet squats 3x5 32kg
Swings: 10x32kg
TGU: 5x1 32,32,32,32,32
I didn't get much sleep last night so used 32kg for the whole session and spent extra time under load in the getups.
I remember roughly 18 months ago looking at the 32kg as being my nemesis, now its my default KB for a session when lacking sleep (which is fairly regular at the moment). Keep knocking out the sessions.
 
May 17th
8pm OS
Goblet squats 3x5 32kg
Swings: 10x32kg
TGU: 5x1 32,32,32,32,32
An evening session as not much sleep the previous night due to - Firstly we had a leak in the upstairs toilet about 10pm water running down the walls, on my way to a 24 hour store to get supplies to fix the leak I had a car crash (luckily not to serious). I managed to get to bed about 1am, only for my 1 year old daughter to wake up!

May 18th
6.30am OS
Goblet squats 3x5 24kg
Overspeed Swings: 10x24kg
7pm TGU: 5x1 32,32,32,32,32
Still tired from the previous nights lack of sleep and tribulations, squeezed in the Swings in the morning, but had to do the TGU's in the evening.

May 19th
5.30am OS
Goblet squats 3x5 32kg
Swings: 4x32kg, 6x40kg
TGU: 5x1 32,32,32,32,32
Not much sleep again, I woke up @3.30am. I was tempted to try use the 40kg for the 4th set of TGU's but decided against it.
Lack of sleep is impeding my progress with the 40kg.
 
Adventures of life! Sometimes just maintaining is winning.
 
@Anna C you are right, trying to fit sessions in around work and family life can be a challenge in itself. Just getting them done is an achievement some days. And thank you for viewing my log.
 
May 20th
5.30am OS
Goblet squats 3x5 32kg
Swings: 4x32kg, 6x40kg
TGU: 5x1 32,32,32,32,32

May 23rd.
5.30am OS
Goblet squats 3 x 5 32kg
Swings: 10 x 10 32,32, 40, 40,40
TGU: 5 x 1 32, 32, 32, 40,40
Today was the most comfortable I'd felt under the 40kg since Dec 12th (page 2). I'd planned to TGU 40kg for the 4th set each side and revert back to 32kg for the 5th set each side, but the 40kg felt very comfortable so I continued with it. My progress is anything but linear!
 
May 24th.
5.30am OS
Goblet squats 3 x 5 32kg
Swings: 10 x 10 32,32, 40, 40,40
TGU: 5 x 1 32, 32, 32, 40,32
I tried the modified get up this morning, its a keeper!
 
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May 25th.
5.30am OS
Goblet squats 3 x 5 32kg
Swings: 10 x 10 32,40, 40, 40,40
TGU: 5 x 1 32, 32, 32, 40,32

May 26th.
10.30am OS
Goblet squats 3 x 5 32kg
Swings: 10 x 10 32,40, 40, 40,40
TGU: 5 x 1 32, 32, 32, 40,32
I'm feeling some tendinitis across my kneecaps flaring up . I've suffered with this off and on for about 10 years.

May 27th.
5.30am OS
Goblet squats 3 x 5 32kg
Swings: 10 x 10 32,32,32,32,32
Windmills 24kg: 5 x 1 (each side)
Feeling tendinitis again today, so no TGU's.

May 30th. - Back to KB Strong
I played cricket over the weekend an really felt the tendinitis in my knees, I've had this before when doing S&S over a long period of time, I resolved this by switching to KB strong as the TGU's cause the pain, so that's the plan again.
8am - OS
7pm - KB Strong
Warm up - T mobility drills, Armbars (16kg), Windmills 3 x 1 each side (16kg),
Phase 1 KB Strong - 10 x 1 (double 24's)
10 x 10 S&S swings 32kg.
I completed KB strong phase 2 with 24's roughly 2 years ago, even though I've been doing S&S since then I haven't done any MP's so starting back with the 24's. First thing I've noticed is that the 24's feel much lighter than the previous cycle I did 2 years ago.
Also I'm going to try to keep 3 days of S&S swings. For this first session I did them after Strong, but this may change to non KB Strong days....I'll see how I feel.
 
June 1st. - KB Strong Phase 1 Day 2 (Double 24kg's)
6am
Warm up - OS(no crawls), T-spine mobility drills, Armbars (16kg), Windmills 3 x 1 each side (16kg), Goblet Squats 3x5 (32kg)
Strong - C&P 5 x 2
 
June 2nd
6am
Mobility - OS(including baby crawls, knees felt ok), T-spine mobility drills, Armbars (16kg), Windmills 3 x 1 each side (16kg), Goblet Squats 3x5 (32kg)
Swings - 10 x 10 (32kg).
This format seems to fit, KB Strong (3 days) and S&S style swings (3 days) on alternate days with daily OS and additional mobility work as a warm up.
I'll continue with this hashed programme for the 8 weeks of KB Strong phase 1. Reason for keeping the swings is that I want to keep some conditioning for when playing Cricket at the weekends. I recall Bud Jeffries (I think it was Bud) stating 300 swings a week were sufficient to maintain conditioning (at least for my needs) and S&S style I think will leave enough in the tank for KB Strong days.
 
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