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Tom’s Practice Log

Long Cycle - Single 24kg
Reps: 50 - 25/25
Time: 10:20

A few days at home over the weekend, back to it tonight.
 
Hard and long day on site today, feeling like I’ve done a workout already!

Long Cycle - Single 24kg
Reps: 50 - 25/25
Time: 10:40

Dissatisfied with this, when I get home I need to pull out all the stops.
 
Another very long day on site today, a quick and conservative estimate tells me I’ve climbed 1200m on ladders today,

Long Cycle - Single 24kg
Reps: 50 - 25/25
Time: 10:15
 
NTS:

Doing stints on the tools may well be good for the boys morale (except when I’m nagging them), but there is probably a limit and I’m sure I’ve hit it.
 
Long Cycle - Single 24kg
Reps: 50 - 25/25
Time: 10:20

Still finding it difficult to get beyond the 50 mark in ten minutes.
 
NTS:
Sticking with this exercise whilst I’m working away from home; tomorrow night push for 60, it’s only an extra 5 reps per arm equating to perhaps 30 seconds (per arm).
 
10 min Long Cycle - Single 24kg
Reps: 55 - L25/R30
Time: 10:00

Additional 5 reps (left) after the 10 min mark to equalise sides. Total 60 reps in around 10 min 20 secs. Better, but needs to be better!
 
10 min Long Cycle - Single 28kg
Reps: 50 - L:25 / R:25
Time: 13:00

Back home after a tough few weeks, and a gruelling 14 hr day yesterday. Upping to 28kg; I expected it to be harder but still the session took longer than I expected; perhaps not enough fuel in the tank!
 
10 min Long Cycle C&J - Single 28kg:
Reps: 50 - L:25 / R:25
Time: 12:30

Chin-ups:
5/5/5/3/2/2/2/1/1/1
Time: 06:10

Knocked 30 seconds off the Long Cycle, so some improvement is made. Chin-ups harder than before but that’s probably because I haven’t done any in weeks. having stuck with a single exercise most nights.
 
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NTS: I’ve trained most nights this past month, using the Long Cycle Clean and Press, or Jerk, depending upon the weight I had available. This has been the result of working away from home, and convenience. Going forward I need to review my goals and decide what program to implement; keeping in mind time restrictions. I’ve plateaued with S&S, so if I am to persist with that I need to push the weight up a notch.
 
10 min Long Cycle C&J - Single 28kg:
Reps: 50 - L:25 / R:25
Time: 13:20

Right shoulder began to complain after 3rd set, slowed down accordingly. I know this workout is meant to be a 3 or 4 night a week routine, so maybe I’ve been overdoing it a bit. Tomorrow is a long day on the road so that will create a break. One more session before the weekend then review.
 
10m Long Cycle Clean and Jerk - Single 24kg
Reps: 50 - 25/25
Time: 10:00
- Better session, keeping my heels down has improved form.

Chin-ups:
3 x 5, 3 x 3, 3 x 2, 1 x 1.
- On last rep hold for 10 seconds mid descent.
 
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NTS:
I think the problem is I have got a bit bored with S&S after what must be 18 months or more. I still feel the benefits of swings and getups, but want to mix it up a little. I’m going to work on my clean and jerk and chin-ups for a few months, with the occasional S&S session thrown in.
 
10m Long Cycle Clean and Jerk - Single 24kg
Reps: 60 - 30/30
Time: 10:20
- Pushed myself a little more tonight; my target is 90 reps in 10:00, then increase the weight.

Chin-ups:
7 + 6 + 5 + 4 + 3
 
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NTS:
Some family issues might interfere with practice over the next few days, hopefully not too much.
 
4km run.

Timeless Simple Practice:

Prying Goblet Squat w Curls:
3 x 3 28kg

One Arm Swing: 10:49
R) 5 x 10 28kg,
L) 5 x 10 28kg,
Not too bad considering I haven’t done any swings in over a month, focusing purely on long cycles.

Get Ups: 13:15
R) 5 x 1 - 28kg,
L) 5 x 1 - 28kg,
As with swings, not so bad but a little wobbly to start with.

Chin-ups:
1 x 10
 
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NTS:
After doing a month or more of long cycle work with clean and press and jerk, I’ve not noticed significant drop off in performance of my swings and getups; I do think the break has helped though, as I feel more like upping my game in both.
 
Timeless Simple Practice:

Prying Goblet Squat w Curls:
3 x 3 28kg

One Arm Swing: 09:29
R) 5 x 10 28kg,
L) 5 x 10 28kg,
Feeling stronger tonight.

Get Ups: 11:12
R) 5 x 1 - 28kg,
L) 5 x 1 - 28kg,
As with swings, feeling much easier, stronger.

Chin-ups:
1 x 10
 
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