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Tom’s Practice Log

T’Simple:

Prying Goblet Squat w Curls:
3 x 3 -28kg

Two Arm Swing: 08:45
10 x 10 - 32kg

Get Ups: 12:30
R) 3 x 1 - 28kg, 2 x 32kg
L) 3 x 1 - 28kg, 2 x 32kg

Bar hang: 1 x 60s
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 3 -28kg

One Arm Swing: 11:25
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32kg
Slow burn tonight, feeling tired.

Get Ups: 16:00
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3 x 1 - 28kg, 2 x 1 32kg

Single Clean & Press:
R) 4 x 5 - 20kg
L) 4 x 5 - 20kg
 
T’Simple Plus:

Prying Goblet Squat w Curls:
3 x 3 -28kg

Two Arm Swing: 08:20
10 x 10 - 32kg

Get Ups: 11:45
R) 3 x 1 - 28kg, 2 x 32kg
L) 3 x 1 - 28kg, 2 x 32kg

Chin-ups: 03:20
8 + 5 + 4 + 3 reps

Wanted 8765, work on it!
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 3 -28kg

One Arm Swing: 13:00
R) 3 x 10 28kg, 2 x 10 32kg
L) 3 x 10 28kg, 2 x 10 32kg
Add set of 32kg, increase pauses between swings.

Get Ups: 15:25
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3 x 1 - 28kg, 2 x 1 32kg

Towel Hammer Curls: 04:00
3 x 7 - 32kg

Bar hang: 1 x 60s
 
Simple Practice:

Late session and feeling low, keeping it to 28, focus on form.

Prying Goblet Squat w Curls:
3 x 5 - 28kg

One Arm Swing: 11:40
R) 5 x 10 28kg,
L) 5 x 10 28kg,


Get Ups: 11:00
R) 5 x 1 - 28kg,
L) 5 x 1 - 28kg,

Towel Hammer Curls: 03:00
3 x 7 - 32kg
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 5 -28kg

Two Arm Swing: 09:40
10 x 10 - 32kg

Get Ups: 13:30
R) 3 x 1 - 28kg, 2 x 32kg
L) 3 x 1 - 28kg, 2 x 32kg

Chin-ups: 04:00
7 + 7 + 5 + 3 reps
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 5 28kg

One Arm Swing: 12:10
R) 3 x 10 28kg, 2 x 10 32kg
L) 3 x 10 28kg, 2 x 10 32kg
- struggling on second set of 32kg.

Get Ups: 14:42
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3 x 1 - 28kg, 2 x 1 32kg
- second set (left) not as controlled as previous. Next session to be corrective.

Chin-ups:
1 x 10 reps
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 5 28kg

One Arm Swing: 12:40
R) 3 x 10 28kg, 2 x 10 32kg
L) 3 x 10 28kg, 2 x 10 32kg
The second set of 32kg still not feeling strong, I think back to last year when I was pushing out 10 x 10 with the 32 in under 10 minutes, frustrating!

Get Ups: 14:30
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3 x 1 - 28kg, 2 x 1 32kg + 1 x 28kg
Tired, not as solid as I would have liked.
 
Simple Practice:

Corrective session.

Prying Goblet Squat w Curls:
3 x 3 - 28kg

Two Arm Swing:
10 x 10 - 32kg

Get Ups:
R) 6 x 1 - 28kg,
L) 6 x 1 - 28kg,

Towel Hammer Curl:
3 x 7 - 32kg
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 5 28kg

One Arm Swing: 12:04
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32kg
- staying on 1 set of 32 tonight, need to work on my breathing to improve power.

Get Ups: 15:10
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3 x 1 - 28kg, 2 x 1 32kg
- the corrective work seems to have helped, better posture and control through all sets.

Chin-ups (max):
1 x 10 reps

Bar hang:
1 x 50 secs

Quote Reply
Report •••
 
Simple Practice:

Light - Maintenance Session

Prying Goblet Squat w Curls:
3 x 5 - 24kg

One Arm Swing: 06:04
R) 5 x 10 - 24kg
L) 5 x 10 - 24kg

Get Ups: 09:40
R) 5 x 1 - 24kg
L) 5 x 1 - 24kg

Single Clean & Press:
R) 3 x 3 - 24kg
L) 3 x 3 - 24kg
 
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Simple Practice:

Prying Goblet Squat w Curls:
3 x 5 28kg

One Arm Swing: 11:34
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32kg
- staying on 1 set of 32 until Left catches up.

Get Ups: 14:07
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3 x 1 - 28kg, 2 x 1 32kg
Feels steady.

Single Clean & Press:
R) 3 x 3 - 24kg
L) 3 x 3 - 24kg

Bar hang:
1 x 60 secs
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 5 -28kg

Two Arm Swing: 08:15
10 x 10 - 32kg

Rest: 01:00

Get Ups: 13:30
R) 3 x 1 - 28kg, 2 x 32kg
L) 3 x 1 - 28kg, 2 x 32kg

Rest: 01:00

Single Clean & Press: 07:10
R) 3 x 3 - 24kg
L) 3 x 3 - 24kg
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 5 28kg

One Arm Swing: 10:43
R) 5 x 10 28kg,
L) 5 x 10 28kg,
- First session in almost a fortnight; keep to 28kg for the first couple of sessions or until I feel back in the swing of things!

Get Ups: 11:40
R) 5 x 1 - 28kg,
L) 5 x 1 - 28kg,
- As above.

Single Clean & Press: 09:05
R) 3 x 5 20kg
L) 3 x 5 20kg

Bar hang:
1 x 60 secs
 
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NTS:
Last two weeks at work have been intense; so short staffed I’ve been back on the tools and away from home over this period, I’m actually impressed at how S&S has kept me at a level of functional strength.
 
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Simple Practice:

The lurgy has finally caught up with me; sore throat and very congested, so take it slow and steady.

Prying Goblet Squat w Curls:
3 x 5 28kg

One Arm Swing: 12:28
R) 5 x 10 28kg,
L) 5 x 10 28kg,
- Strong swings, longer pauses to recover.

Get Ups: 12:32
R) 5 x 1 - 28kg,
L) 5 x 1 - 28kg,


Single Clean & Press: 08:57
R) 3 x 5 20kg
L) 3 x 5 20kg

Bar hang:
1 x 60 secs
 
Simple Practice:

The lurgy has finally caught up with me; sore throat and very congested, so take it slow and steady.

Prying Goblet Squat w Curls:
3 x 5 28kg

One Arm Swing: 12:28
R) 5 x 10 28kg,
L) 5 x 10 28kg,
- Strong swings, longer pauses to recover.

Get Ups: 12:32
R) 5 x 1 - 28kg,
L) 5 x 1 - 28kg,


Single Clean & Press: 08:57
R) 3 x 5 20kg
L) 3 x 5 20kg

Bar hang:
1 x 60 secs
 
Simple Practice:

- a strange cold this, I seem to be going through all the seasons ( fatigue, chills, congestion, runny nose, losing voice, chesty cough, tickling cough) all in rapid time. I dread to think what tomorrow will bring. Anyhow, continuing to take it steady.

Prying Goblet Squat w Curls:
3 x 5 28kg

One Arm Swing: 12:07
R) 5 x 10.- 28kg,
L) 5 x 10 - 28kg,

Get Ups: 12:08
R) 5 x 1 - 28kg,
L) 5 x 1 - 28kg,

Chin-ups: 02:56
3 x 5 - body weight
 
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Simple Practice:

Two bad nights of coughing, chest feeling raw this morning. Afternoon feeling better so going to insert a 32kg into each exercise, continuing to take longer pauses between sets.

Prying Goblet Squat w Curls:
3 x 5 28kg

One Arm Swing: 12:30
R) 4 x 10.- 28kg, 1 x 10 - 32kg
L) 4 x 10 - 28kg, 1 x 10 - 32kg

Rest: 01:00

Get Ups: 13:53
R) 4 x 1 - 28kg, 1 x 1 - 32kg
L) 4 x 1 - 28kg, 1 x 1 - 32kg

Rest: 01:00

Chin-ups: 03:55
3 x 6 - body weight
 
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