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Tom’s Practice Log

Work requirements got in the way this week and broke up my routine for a few days, only three sessions posted as a result. Never mind, another week beckons. As a plus I have a 1 hr session booked with an SFG this Saturday.

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:
Hanging L Sit - 45 secs
Chin-up 3 x 5 reps,
 
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17/10/22

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

1 Arm Swing Practice: 9 minutes.
4 x 10 - 24kg, 6 x 10 - 32kg.

2 minute rest:

Turkish Get Up: 16 minutes
4 x 1 24kg, 6 x 1 32kg.

To finish:
Hanging L Sit - 45 secs
Chin-up , eccentric - 5/4/4/3
 
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Warm Up:
3 x 10 Halo - 16kg
3 x 5 Goblet Squats (24kg)

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

3 minute rest:

Turkish Get Up: 15 minutes
4 x 10 - 24kg, 6 x 10 - 32kg.

To finish:
Bar hang - 55secs
Military Press-Up - 15/10/10
 
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Light session:

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

1 Arm Swing Practice: 7 minutes.
10 x 10 - 24kg.

2 minute rest:

Turkish Get Up: 11 minutes
10 x 1 24kg.

To finish:
Eccentric Chin-Ups -5/5/4
 
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Mixed feelings on this session; on one hand my swings felt some of my best yet, strong and with good standing planks at the end of each up swing. However, my TGU appears to have gone to crap, on my left side. I cannot explain it, the right remains strong, but I’m finding I’m often having to make two attempts to get to elbow on my left side,

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

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

3 minute rest:

Turkish Get Up: 16 minutes
4 x 1- 24kg, 6 x 1 32kg.

To finish:
Hanging L-Sit - 50 secs
Eccentric Chin-Ups -5/4/3
 
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Warm Up:
3 x 10 Halo - 16kg
3 x 5 Goblet Squats (24kg)

2-Arm Swing Practice: 7 minutes.
10 x 10 - 32kg.

2 minute rest:

Turkish Get Up: 16 minutes
4 x 1 24kg, 6 x 1 32kg.

To finish:
Hanging Knee Raises - 2 x 10
Military Press-Ups - 3 x 10

A little improvement tonight, swings went easy and the first rounds of TGU felt solid, only my last rep (left) let the session down, I think this is a technique issue more than anything else, hopefully sorted by some coaching.
 
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Light - practice session tonight, going to try something I watched earlier today in a video for TGU.

Warm Up:
3 x 5 Hip Bridge
3 x 5 Goblet Squats (24kg)

1 - Arm Swing Practice: 6 minutes.
10 x 10 24kg. Solid.

2 minute rest:

Turkish Get Up: 10 minutes
10 x 1 24kg

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

Takeaway: 1 arm swings feeling stronger, better breathing control increasing recovery.

TGU much better, I’m engaging my core and lats better, aiding this by making a fist of free hand, stupid little detail but made a big difference.
 
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Warm Up:
3 x 5 Hip Bridge
3 x 5 Goblet Squats (24kg)

1 - Arm Swing Practice: 8 minutes.
6 x 10 - 24kg, 4 x 10 - 32kg. Feeling more powerful with the 32.

2 minute rest:

Turkish Get Up: 13 minutes
6 x 1 24kg, 4 x 1 32kg. Better on the 32 tonight than the previous few weeks; still not as strong on Floor Press to Tall Sit with the left as I have been, but feeling more positive. I think I’ll keep the ratio of 24kg/32kg at 60/40 for this week.

To finish:
Press ups: 10/10/10/7
 
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Warm Up:
3 x 10 Halo (16kg)
3 x 5 Goblet Squats (24kg)

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

2 minute rest:

Turkish Get Up: 15 minutes
6 x 1 (24kg), 4 x 1 (32kg). Going great until the last rep, logging ninth rep at 10 minute mark. Took a pause after two failed starts on left side, succeeding on fourth attempt albeit messily. I didn’t feel a lack of strength, just a lack of coordination-confidence?

To finish:
Chin-ups: 8/5/3/2/1
 
Warm Up:
3 x 3 hip bridge
3 x 5 Goblet Squats (24kg)

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

2 minute rest:

Turkish Get Up: 15 minutes
6 x 1 (24kg), 4 x 1 (32kg). Repeat of last session, all good until final rep (Left).

To finish:
Chin-ups 5/5/5/3
 
5/11/22:

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

1 - Arm Swing Practice: 7 minutes.
6 x 10 - 24kg, 4 x 10 - 32kg.

2 minute rest:

Turkish Get Up: 15 minutes
6 x 1 (24kg), 4 x 1 (32kg). Slight improvement with left TGU,

To finish:
Chin-ups 5/5/5/3 -hold on last rep.
 
Warm Up:
3 x 10 Halo 16kg
3 x 5 Goblet Squats (24kg)

1 - Arm Swing Practice: 7 minutes.
6 x 10 - 24kg, 4 x 10 - 32kg.

3 minute rest:

Turkish Get Up: 13 minutes
6 x 1 (24kg), 4 x 1 (32kg). Further improvement with left TGU, more powerful through the tall sit.

To finish:
Chin-ups 5/5/5/3 -hold on last rep.
 
Warm Up:
3 x 5 Hip Bridge
3 x 5 Goblet Squats (24kg)

2-Arm Swing Practice: 7 minutes.
10 x 10 - 32kg.

3 minute rest:

Turkish Get Up: Untimed.
6 x 1 (24kg), 6 x 1 (32kg). Ok until 32kg (Left), second set aborted after several attempts at tall sit. After a few minutes pause, began working through the exercise with a light bell, focusing on the roll-press-tall sit. Returned to complete practice after pause.

To finish:
Press ups 10/10/10/10
 
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Warm Up:
3 x 10 Halo 16kg
3 x 5 Goblet Squats (24kg)

1-Arm Swing Practice: 7 minutes.
6 x 10 24kg, 4 x 10 - 32kg. Good.

2 minute rest:

Turkish Get Up: 12 minutes.
6 x 1 (24kg), 4 x 1 (32kg). Better on TGU (Left), still not where it was but getting closer. I need to remember to engage core and lead with the shoulder.

To finish:
10 x eccentric chin ups.
 
Warm Up:
3 x 10 Halo 16kg
3 x 5 Goblet Squats (24kg)

1-Arm Swing Practice: 7 minutes.
6 x 10 24kg, 4 x 10 - 32kg. Solid, although I’m not timing by the second tonight was quicker and felt easier than before.

3 minute rest:

Turkish Get Up: 11 minutes.
6 x 1 (24kg), 4 x 1 (32kg). My best TGU session for several weeks, felt so much better and more controlled.

To finish:
Chin-ups - 5/5/5/4, long hold on last rep.
 
Warm Up:
3 x 10 Halo 16kg
3 x 5 Goblet Squats w Curls (24kg)

2-Arm Swing Practice: 7 minutes.
10 x 10 - 32kg.

3 minute rest:

Turkish Get Up: 13 minutes.
6 x 1 (24kg), 4 x 1 (32kg). Solid through left again, feeling better each time.

Mil Press-Up: 4 minutes.
10/10/10/10/10
 
Warm Up:
3 x 10 Halo 16kg
3 x 5 Goblet Squats w Curls (24kg)

1-Arm Swing Practice: 7 minutes.
6 x 10 - 24kg, 4 x 10 - 32kg.

3 minute rest:

Turkish Get Up: 14 minutes.
6 x 1 (24kg), 4 x 1 (32kg).

Chin-Up: 4 minutes.
5/5/5/5 - long hold on last rep of each set.
 
NTS:

Height & Weight: 5’8, 12.9St - 81.9kg.
Length of time since last cigarette* - 24 days, noticeably quicker recovery, especially during swing sessions.

*I began smoking in 2020 after hitting a few problems, since then I’ve spent around 18 months battling alcohol and cigarettes, on top of the alcohol but the cigarettes have taken a good 5-6 months to get on top of properly.
 
Feeling really strong today, decided I was going to go for Timeless, giving myself 10 minutes for the swings, and 20 minutes for TGU.

Warm Up:
3 x Hip Bridge
3 x 5 Goblet Squats w Curls (24kg)

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

4 minute rest:

Turkish Get Up: 20 minutes.
10 x 1 (32kg).

Chin-Up: Max reps - 10.

Just sneaked in with the TGU, plenty false starts with the left but every right was strong, so made the difference. Altogether really chuffed!
 
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