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Tom’s Practice Log

S&S.

PGS: 3 x 3 24kg

Swing:
Right - 2 x 10 24kg, 3 x 10 32kg
Left - 2 x 10 24kg, 3 x 10 32kg

TGU:
RH - 5 x 1 24kg,
LH - 5 x 1 24kg,

Chin-ups - 1 x 10 reps
 
Feeling a bit crappy today, going on autopilot.

Warm up: 2 x 1 TGU - 24kg

OMEM 10-5-3:
10:00.
10 x 3 reps - Clean and Push Press 44kg
No rest
5:00.
5 x 5 reps - Chin-ups
No rest
3:00.
3 x 3 reps - Clean and Squat 44kg
 
Completed my kettlebell set by treating myself to a Wolverson Black 28kg (I have the 24 and 32kg), I'm hoping it'll help me past the block I have with the TGU (left side only), I know it's not sticking with the Hardstyle rules per se, but hey, I'm almost 50 and I'm not a big guy so I'm cutting myself some slack!
 
The only rule that apply is yours. You know your body. I love my inbetween weights of 18 - 22 and 26 kg.
 
Switching the exercises about…

Warm up: 3 x 1 TGU - 24kg

OMEM 10-5-3:
10:00.
3 x 4 reps plus 7 x 5 reps - Chin-ups
No rest
5:00.
3 x 4 reps plus 2 x 3 reps - Clean & Push Press 44kg
No rest
3:00.
3 x 3 reps - Clean and Squat 44kg
 
S&S Practice:

PGS: 3 x 3 24kg

Swing: 07:25
Right - 1 x 10 24kg, 4 x 10 28kg
Left - 1 x 10 24kg, 4 x 10 28kg

TGU: 11:20
RH - 1 x 1 24kg, 4 x 1 28kg
LH - 1 x 1 24kg, 4 x 1 28kg*
*TGU (left) feels as strong as (right) side when working with the 28kg, both sides feel solid.

Military press-ups: 20 + 10 + 10 reps
 
NTS:
For the next month, complete all sets of swings and get ups with the 28kg, focus on form and pushing out sets as close to timed standards as possible. The 28kg already feels manageable, but still provides a workout whereas the 24kg feels too light. Reintroduce the 32kg, one set at a time, once the timed standards are hit.
 
S&S Practice:

PGS: 2 x 3 24kg, 1 x 3 28kg

Swing: 07:40
Right - 5 x 10 28kg
Left - 5 x 10 28kg

TGU: 12:50*
RH - 5 x 1 28kg
LH - 5 x 1 28kg
*Taking my time, working through the different phases.

Chin-ups: 5 x 5 reps
 
Warm up: 2 x 1 TGU - 24kg

OMEM 10-5-3:
10:00.
10 x 3 reps - Clean and Push Press 44kg
1:00rest
5:00.
5 x 5 reps - Chin-ups
1:00rest
3:00.
3 x 3 reps - Clean and Squat 44kg

Bar hang; 1 x 1 (50 secs)
 
S&S Practice:

PGS: 3 x 3 24kg,

Swing: 07:42
Right - 5 x 10 28kg
Left - 5 x 10 28kg


TGU: 13:30
RH - 5 x 1 28kg
LH - 5 x 1 28kg
Last rep (left) the best of the sets, concentrating on the roll through to tall sit.

Military Press-up: 5 x 10 reps.
 
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10-5-3 Session

Warm up: 2 x 1 TGU - 24kg

10 x 3 reps - Clean and Push Press 44kg
No rest
4 x 5 reps, 1 x 7 reps - Chin-ups
No rest
3 x 3 reps - Clean and Squat 44kg

Back pain noticeable after, I think my hinge was out tonight.
 
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S&S Practice:

PGS: 3 x 3 28kg

Swing: 07:46
Right - 5 x 10 28kg
Left - 5 x 10 28kg


TGU: 12:44
RH - 5 x 1 28kg
LH - 5 x 1 28kg
.

Military Press-up: 1 x 20 reps.
 
Biggest issue for my swing is breathing and recovery between sets, by the 5th-6th sets I’ m taking longer (10 secs plus) to recover and pass the talk test. Are my lungs still recovering from the period 2020-2022 when I was smoking? I’m still clearing chest most mornings so perhaps.

Biggest issue with TGU is technique, but I am already sensing the 28kg is helping me dial in, I believe it’s only a matter of time before I am reintroducing the 32kg.
 
10-5-3 OMEM Session:

Warm up: 2 x 1 TGU - 24kg

10 x 3 reps - Clean and Push Press 44kg
No rest
5 x 3 reps - Clean and Squat 44kg
No rest
3 x 6 reps - Chin-ups

Last sets of both the push press and squats the strongest, more engaged.
 
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