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Tom’s Practice Log

06.09.22

So, best intentions and all that, last night was my first session in 10 days! I dropped a set on the 32kg just to help ease back into things.


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

1-Arm Swing Practice: minutes.
6 sets with 24kg, 4 sets with 32kg.
Form ok despite the extended break, the 32kg swing actually felt a little easier in spite of the last ten days of slacking and easy living.

1.5 minute rest:

Turkish Get Up: 15 minutes.
6 sets with 24kg, 4 sets with 32kg.
Again form felt ok, my left side still feels like it is keeping pace with my right, no discernible losses in strength or control, but still taking it easy tonight after the break.

To finish:
Chin-ups - 3 sets: 5/5/5
 
Tonight a bit subdued, not at ease with life, and to top everything The Queen has died, actually quite sad about that. So no big push tonight.

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

1-Arm Swing Practice: 7 minutes.
6 sets with 24kg, 4 sets with 32kg.

1 - minute rest:

Turkish Get Up: 12 minutes.
6 sets with 24kg, 4 sets with 32kg.

To finish:
Chin-ups - 3 sets: 5/5/5

A flat session, lost focus on my heavier swings and get ups, turned off music to concentrate better.
 
10.09.22.

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

2-Arm Swing Practice: 8 minutes.
10 sets with 32kg.

1 - minute rest:

Turkish Get Up: 14 minutes.
4 sets with 24kg, 6 sets with 32kg.

To finish:
Chin-ups - 3 sets: 7/5/4

Much stronger session, (2-Arm) swings felt solid and easier, TGU still not as strong as two weeks ago, but better than last session, left side actually felt better than right oddly enough.
 
12.09.22

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.

1 - minute rest:

Turkish Get Up: 15minutes.
4 sets with 24kg, 6 sets with 32kg.
* 24kg becoming easy now; the first two sets with 32kg a bit wobbly, last sets the strongest. I put this down to bad take-offs on both of the first sets. Concentrate!

To finish:
Pull-ups - 3 sets: 4/4/3
 
Warm Up:
3 sets of 3 x 3 Halo (16kg)
3 sets of 5 reps Prying Goblet Squats (16kg)

1-Arm Swing Practice: 9 minutes.
2 sets with 24kg, 8 sets with 32kg.

2 minute rest:

Turkish Get Up: 18 minutes.
2 sets with 24kg, 8 sets with 32kg.

Decided just to go for it tonight, and step up to 80% of sets with the 32. Summary:

Swings. Not too bad, I took as much rest between sets as I felt I needed, form was reasonably consistent throughout, mental focus on keeping shoulder packed.

TGU. Bizarrely the last sets of each were the strongest, first two sets (left) with the 32 were the worst, adjusting foot position (bringing heel further back), enabled a better ‘take-off’ and transition to elbow.

To finish:
Chin-ups - 3 sets: 7/5/5
 
Warm Up:
3 sets of 3 x 3 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.

2 minute rest:

Turkish Get Up: 19 minutes.
4 sets with 24kg, 6 sets with 32kg.

To finish:
Chin-ups - 3 sets: 5/5/3

Last few days I’ve been over Indulging at a wedding, excessive champagne and tobacco, cake and all things nice, so tonight I decided it was best just to go slow and steady, and reduce sets of 32kg back to 60%.
 
Warm Up:
3 sets of 6 reps Halo (20kg)
3 sets of 5 reps Prying Goblet Squats (20kg)

1-Arm Swing Practice: 9 minutes.
4 sets with 24kg, 6 sets with 32kg.

30 sec rest:

Turkish Get Up: 15minutes.
4 sets with 24kg, 6 sets with 32kg.

TGU: 24kg very easy now; the first set with 32kg (right) felt harder than usual, conversely my first set with 32kg (left) felt one of my best so far, the rest of the sets followed this pattern and I’m putting this down to a conscious effort to focus on form when working on left side. NTS: Take stock and review TGU technique prior to next practice.

To finish:
Chin-ups - 3 sets b2b: 7/5/3
 
Note:

How on earth does anyone do 100 1-arm swings in under 5 minutes? I can see myself potentially achieving the TGU timed limit, but the swings target at the moment looks like a bridge too far!
 
Warm Up:
3 sets of 6 reps Halo (20kg)
3 sets of 5 reps Prying Goblet Squats (20kg)

1-Arm Swing Practice: 8 minutes.
4 sets with 24kg, 6 sets with 32kg.
- despite being slightly quicker through the sets, feeling tired tonight, form didn’t feel like it suffered however.

2 min rest:

Turkish Get Up: 18 minutes!!!
4 sets with 24kg, 6 sets with 32kg.
- the 24 as always quite easy, but the 32 started to knock the wind out of me halfway through, forcing me to take longer rests. A couple of false starts on my first and last set (left) also set me back a couple of minutes. Next session or two I’ll de-load I think; recharge the batteries and help me re-focus on form.

To finish:
Chin-ups - 3 sets b2b: 7/5/4
 
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De-load day.

BW: 180lbs

Warm Up:
3 sets of 6 reps Halo (16kg)
3 sets of 5 reps Prying Goblet Squats (16kg)
1-Arm Swing Practice: 7 minutes.
10 x 10 with 24kg,
- Easy.

1 min rest:

Turkish Get Up: 9 minutes.
10 x 1 with 24kg.
- as above, form felt solid, plenty of energy left at the end.

To finish:
Chin-ups - 3 sets b2b: 7/6/4

Hanging L-Sit 45 secs.
 
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Warm Up:
3 sets of 10 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.

4 minute rest:

Turkish Get Up: 14minutes.
4 sets with 24kg, 6 sets with 32kg.

To finish:
Chin-ups - 3 sets: 7/6/4

Felt much stronger today, I think the deload and rest period helped, not that I want to reduce my practice sessions, but the last couple of weeks has been tough enough without. Time to get back on track in all ways.
 
Warm Up:
3 sets of 10 Halo (16kg)
3 sets of 5 reps Prying Goblet Squats (16kg)

1-Arm Swing Practice: 7 minutes.
4 sets with 24kg, 6 sets with 32kg.

4 minute rest:

Turkish Get Up: 13 minutes.
4 sets with 24kg, 6 sets with 32kg.

To finish:
Chin-ups - 3 sets: 7/6/5
Hanging L-sit - 45 secs.

Feeling good about my progress again, all sets feel strong, I will be videoing my sets next just to check on form, but overall feeling great, nothing hurts which I guess is the most important thing!
 
Warm Up:
3 sets of 5 reps Prying Goblet Squats (20kg)

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

2 minute rest:

Turkish Get Up: 14 minutes.
4 sets with 24kg, 6 sets with 32kg.

To finish:
Chin-ups x 19
Hanging L-sit - 45 secs.
 
Return to practice after several days of a stinking cold; not exactly recovered but feeling better.

Warm Up:
3 x 10 Halo - 16kg
3 x 5 Goblet Squats (24kg)

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

3minute rest:

Turkish Get Up: 14 minutes.
4 sets with 24kg, 6 sets with 32kg.

To finish:
Chin-ups 7/5/5
Hanging L-sit - 45 secs.

Not too bad, considering…
 
NTS:

1. Sessions are timed, but not with an eye on the 'Timed' standards of Simple, Solid (is that really a thing?), or Sinister, but as a means by which to gauge how much work each practice session requires,
2. These are not timed challenges, so I don't watch the clock during a session, only log the start and end of each.
2. Step loading will occur once current sets of both Swing and TGU feel solid and controlled , and I can see a consistent reduction in the timed duration of both exercises.
 
Still slightly groggy, not sure how this is going to go but…

Warm Up: 4 mins
3 x 10 Halo - 16kg
3 x 5 Goblet Squats (24kg)

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

3minute rest:

Turkish Get Up: 18 minutes.
4 sets with 24kg, 6 sets with 32kg.

To finish:
Chin-ups 6/5/5
Hanging L-sit - 45 secs.

Definitely lacking strength, but was actually disappointed with time on the swings as I thought that was one of my better sessions, I was expecting 7 mins.

TGU started ok, but by second sets of 32kg I could feel I was flagging, actually dropped the bell in my last set with left arm, took three attempts to finish!

Next session will have to be a deload, allow myself some proper recovery.
 
Should have done a proper deload tonight, but was feeling a bit better so decided to crack on, with mixed results.

Warm Up: 4 mins
3 x 10 Halo - 16kg
3 x 5 Goblet Squats (24kg)

2-Arm Swing Practice: 8 minutes.
10 x 10 - 32kg.

3minute rest:

Turkish Get Up: 25 minutes
4 x 1 24kg, 6 x 1 32kg.

To finish:
Hanging L-sit - 45 secs.

Again, TGU started ok, but by the second set of 32kg (Left) I was struggling; I don’t actually think it was entirely to do with lacking energy, my form was definitely out, so I reverted to practicing the move without the bell, working through each stage methodically. Last sets were better, but tomorrow is definitely a rest day.
 
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Hectic few days, determined to get this session in so I can at least post 4 sessions this week. Left wrist giving me a bit of trouble, probably from sanding floor boards.

No major push tonight, steady away and focus on form.

Warm Up: 4 mins
3 x 10 Halo - 16kg
3 x 5 Goblet Squats (24kg)

1-Arm Swing Practice: 8 minutes.
4 x 10 - 24kg, 6 x 10 - 32kg.

2 minute rest:

Turkish Get Up: 15 minutes
4 x 1- 24kg, 6 x 1 32kg.

To finish:
Chin-up 3 x 5 reps,
Hanging L-sit - 45 secs.
 
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2 -Arm swing session tonight.

Warm Up: 4 mins
3 x 10 Halo - 16kg
3 x 5 Goblet Squats (24kg)

2-Arm Swing Practice: 10 minutes.
1 x 10 - 24kg, 9 x 10 - 32kg.

4 minute rest:

Turkish Get Up: 15 minutes
4 x 1 24kg, 6 x 1- 32kg.

To finish:
Chin-up 4 x 5 reps,

Aiming for steady - workmanlike sessions this week, easing back on times and focusing more on technique. Hit the clock at the weekend.
 
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