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Tom’s Practice Log

TomP30

TomP30

Level 2 Valued Member
Warm Up:
3 sets of 10 reps Halo (20kg)
3 sets of 3 reps Prying Goblet Squat + curls (3 curls for each squat, 24kg)
3 sets of 3 reps hip bridge.

100 Swings 1 hand, sets 1 & 2 with 24kg, set 3 (32kg), sets 4 & 5 (24kg)

10 Turkish Get Up’s, sets 1 & 2 (24kg), set 3 (32kg), sets 4 & 5 (24kg)

To finish:
3-4 sets of Pull-ups, or (close grip) chin ups. or 1 set of press ups, to failure.

Stretching:
Bar hang, for 1 minute,
 
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Tonight’s practice:

Warm up with 20 kg halos and 24kg prying goblet squats with curls.

Practice:
10 x 10 1 arm swings, 6 x 10 24kg, 4 x 10 32kg.

10 x 1 Get Ups, 6 x 1 24kg, 4 x 1 32kg.

To finish:

3 x 5 close grip chin ups,
45 sec Hanging L-Sit
 
End of week 11:

3 sets of 10 halos with 20kg
3 sets of 3 prying goblet squats 24kg, 3 x curls per squat.

100 x one arm swings - 6 x 10 (24kg), 4 x 10 (32kg)
10 x Turkish Get Ups - 6 x 1 (24kg) 4 x 1 (32kg)

To finish:
4 sets pull ups,
Hanging L-Sit for 55secs
 
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Sunday 31/07/22:

Approached this session differently, no music, no juice, just on task.

Warm Up:
3 sets of 10 reps Halo (20kg)
3 sets of 5 reps Prying Goblet Squats (20kg)

1-Arm Swing Practice: 9 minutes.
Sets 1 & 2 - 24kg, sets 3 and 4 - 32kg, set 5 - 24kg.

Turkish Get Up: 12 minutes
Sets 1 & 2 - 24kg, sets 3,4,5 - 32kg.

To finish:
4 sets of close grip chin-ups - 5/5/4/4 reps.
Hanging L-Sit - 40 secs.
 
Saturday 06/08/22

Last few sessions feel stronger, so pushed it a little more today. I also did a ton of work in the garden today, clearing and stacking, so felt warmed up before I started.

Warm Up:
2 sets of 10 reps Halo (20kg)
2 sets of 5 reps Prying Goblet Squats (20kg)

1-Arm Swing Practice: 9 minutes.
Sets 1 & 2 - 24kg, sets 3, 4 and 5 - 32kg

Turkish Get Up: 13 minutes
Sets 1 & 2 - 24kg, sets 3,4,5 - 32kg.

To finish:
3 sets of close grip chin-ups - 5/5/4 reps, last rep of each set applying a long pause on the descent.
 
Sunday 7/8/22

Warm Up:
2 sets of 10 reps Halo (20kg)
2 sets of 5 reps Prying Goblet Squats (20kg).
* Feeling good mobility in shoulders, next session switch out Halos for Hip Bridges.

1-Arm Swing Practice: 10 minutes.
Sets 1 & 2 - 24kg, sets 3, 4 and 5 - 32kg

Turkish Get Up: 15 minutes
Sets 1 & 2 - 24kg, sets 3,4,5 - 32kg*.

*Strong on the right but last two reps left side lacked good form, especially on the reverse stages.

To finish:
As normal, 3 sets of close grip chin-ups - 5/5/5 reps, last rep of each set applying a long pause on the descent. Next session switch to hanging L-Sit.
 
9/8/22

Totally flat session, motivated but felt lacking in strength and recovery between sets takes longer. Not sure if I’m hitting a plateau, or if it’s simply because I’ve stepped up to three sets of 32kg for both swings and TGU.

Warm Up:
2 sets of 10 reps Halo (20kg)
2 sets of 5 reps Prying Goblet Squats (20kg).

1-Arm Swing Practice: 10 minutes.
Sets 1 & 2 - 24kg, sets 3, 4 and 5 - 32kg

Turkish Get Up: 18 minutes
Sets 1 & 2 - 24kg, sets 3,4,5 - 32kg.

To finish:
3 sets of close grip chin-ups - 7/5/4 reps.
 
10/8/22

Deload session, just sticking with 24kg tonight, concentrating on form only and my breathing.

Warm Up:
2 sets of 10 reps Halo (20kg)
2 sets of 5 reps Prying Goblet Squats (20kg).

1-Arm Swing Practice: 7 minutes.
Sets 1 through 5 with 24kg

Turkish Get Up: 9 minutes
Sets 1 through 10 with 32kg.

To finish:
3 sets of close grip chin-ups, 15 reps.
Hanging L-Sit 30 secs.

Takeaway:
Not rushing but worked through sets at steady pace. Felt stronger and felt close to ‘owning’ the 24kg.
 
12/8/22

Target session, stepping back up to three sets of 32kg for both swings and TGU.

Warm Up:
3 sets of 10 reps Halo (16kg)
3 sets of 5 reps Prying Goblet Squats (16kg)
5 reps hip bridge.

1-Arm Swing Practice: 10 minutes.
Sets 1 & 2 - 24kg, sets 3, 4 and 5 - 32kg

Turkish Get Up: 15 minutes
Sets 1 & 2 - 24kg, sets 3,4,5 - 32kg.

To finish:
3 sets of close grip chin-ups - 15 reps total
Hanging L-Sit 30 secs.

Much better, I think easing off for the previous session and refocusing on technique helped. Especially pleased that my left TGU’s were as strong as my right, it seems to be all about the ‘take-off’, if I get that nailed the rest of the move goes well. Still need a session with a coach!
 
14/822

Target session, three sets of 32kg for both swings and TGU.

Warm Up:
3 sets of 10 reps Halo (16kg)
3 sets of 5 reps Prying Goblet Squats (16kg)
5 reps hip bridge.

1-Arm Swing Practice: 9 minutes.
Sets 1 & 2 - 24kg, sets 3, 4 and 5 - 32kg

1 minute rest:

Turkish Get Up: 15 minutes
Sets 1 & 2 - 24kg, sets 3,4,5 - 32kg.

To finish:
3 sets of close grip chin-ups - 8 / 6 / 4, last rep of each set held for 5 secs.

Best session yet, am timing but not focused on time, need to work on breathing.
 
NTS:
The last four weeks I'm averaging 4 sessions per week, so down 20% on weekly training schedule. This is partly due to increasing number of sets with the 32kg into the moves, so allowing my body to catch up, but also circumstance. Going forward: August-Sept, I will move back up to 5 sessions per wk, but one session will be 'de-loaded', using the 24kg only. I'll use this session to work on breathing and form, the session will also be timed so sets shall be completed with maximum effort and with minimal rest between.
 
16/822

Late night session, 11pm, so using 24kg only for both swings and TGU, nevertheless made it a timed session.

Warm Up:
3 sets of 10 reps Halo (16kg)
3 sets of 5 reps Prying Goblet Squats (16kg)
5 reps hip bridge.

1-Arm Swing Practice:
100 swings in 4:49

1 minute rest:

Turkish Get Up:
10 TGU in 8:02

To finish:
3 sets of close grip chin-ups - 9/6/4

Even though very late felt a great session, felt in control and form good.
 
17/822

2-Arm swing session.

Warm Up:
3 sets of 10 reps Halo (16kg)
3 sets of 5 reps Prying Goblet Squats (16kg)

2-Arm Swing Practice: 8 minutes.
Sets 1 & 2 - 24kg, sets 3 to 10 - 32kg

1 minute rest:

Turkish Get Up: 12 minutes
Sets 1 & 2 - 24kg, sets 3,4,5 - 32kg.

To finish:
4 sets of slow pull-ups - 3 / 3 / 3 / 3
 
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18/8/22

Lighter swing session after back to back poor nights of sleep.

Warm Up:
2 sets of 10 reps Halo (16kg)
2 sets of 5 reps Prying Goblet Squats (16kg)

2-Arm Swing Practice: 8 minutes.
Sets 1 - 10 with 24kg, feeling gradually more energetic as working through the sets.

2 minute rest:

Turkish Get Up: 16minutes
Sets 1 & 2 - 24kg, sets 3,4,5 - 32kg.

To finish:
3 sets of slow pull-ups - 4 / 4 / 4

Still pretty tired as I hit the TGU, was unsure how the 32’s would go as the first sets with 24kg were not my best, but the 32’s went ok, took longer rests (30 secs) and made sure I was ready before starting each rep.
 
19/8/22

Target session:

Warm Up:
3 sets of 10 reps Halo (16kg)
3 sets of 5 reps Prying Goblet Squats (16kg)
Hip bridge 5 reps

1-Arm Swing Practice: 9 minutes.
Sets 1 & 2 with 24kg, 3 to 5 with 32kg. Felt last two sets with 32kg were stronger.

2 minute rest:

Turkish Get Up: 16minutes
Sets 1 & 2 - 24kg, sets 3,4,5 - 32kg.

To finish:
3 sets of slow chin ups - 7 / 5 / 5
 
22/8/22

Target session:

Warm Up:
3 sets of 10 reps Halo (16kg)
3 sets of 5 reps Prying Goblet Squats (16kg)

1-Arm Swing Practice: 10 minutes.
Sets 1 to 4 with 24kg, 6 to 10 with 32kg.

2 minute rest:

Turkish Get Up: 15 minutes.
Sets 1 & 2 - 24kg, sets 3,4,5 - 32kg. Felt these were the best LH TGU yet, as strong as my RH.

To finish:
3 sets of slow chin-ups - 7 / 5 / 4
Hanging L-Sit - 40 secs
 
23/8/22

Wanting to test myself tonight, aim was to work through swings and TGU with more efficiency, but the mojo wasn’t there tonight; I felt my form was out and energy was lacking.

Warm Up:
3 sets of 10 reps Halo (16kg)
3 sets of 5 reps Prying Goblet Squats (16kg)

1-Arm Swing Practice: 8 minutes.
4 sets with 24kg, 6 sets with 32kg.

3 minute rest:

Turkish Get Up: 17 minutes.
4 sets with 24kg, 6 sets with 32kg.

To finish:
Pull-ups: 4 / 4 / 4
 
25/8/22

Need to make tonight count as on holiday for a week afterwards, no kettlebells for 7 days, I feel miserable already.

Warm Up:
3 sets of 10 reps Halo (16kg)
3 sets of 5 reps Prying Goblet Squats (16kg)

1-Arm Swing Practice: 9 minutes.
4 sets with 24kg, 6 sets with 32kg.
Much better form, feeling more powerful.

2 minute rest:

Turkish Get Up: 14 minutes.
4 sets with 24kg, 6 sets with 32kg.
Again better form, the left side is beginning to keep pace with the right, more control.

To finish:
Chin-ups: 7/5/4
 
TomP30 said:
25/8/22

Need to make tonight count as on holiday for a week afterwards, no kettlebells for 7 days, I feel miserable already.

Warm Up:
3 sets of 10 reps Halo (16kg)
3 sets of 5 reps Prying Goblet Squats (16kg)

1-Arm Swing Practice: 9 minutes.
4 sets with 24kg, 6 sets with 32kg.
Much better form, feeling more powerful.

2 minute rest:

Turkish Get Up: 14 minutes.
4 sets with 24kg, 6 sets with 32kg.
Again better form, the left side is beginning to keep pace with the right, more control.

To finish:
Chin-ups: 7/5/4
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I also have once in a while a couple of days without kb's / training due to shifts at work or vacation. Although I do miss it, I just enjoy the rest for my body. Once in a while it needs it and you come back strenger (,you felt more powerfull yourself). And after a week you really have the desire and "hunger " to train again.
 
blutsj said:
I also have once in a while a couple of days without kb's / training due to shifts at work or vacation. Although I do miss it, I just enjoy the rest for my body. Once in a while it needs it and you come back strenger (,you felt more powerfull yourself). And after a week you really have the desire and "hunger " to train again.
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You’re absolutely right, and often do feel better for having given myself a break. I think I will take the 24kg with me however, we’re staying in a cottage in Somerset so I’ll probably get the chance for a couple of light sessions at least!
 
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