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Tom’s Practice Log

Warm Up:
StrongFirst Plank x 3.
PGS 3 x 5 24kg
Halo 3 x 10 16kg.

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

3 minute rest:

Turkish Get Up: 14 mins 20 secs.
4 x 1 - 24kg, 6 x 1 - 32kg. Feeling stronger, I don’t have the roll quite mastered as I still occasionally see the free leg jump a little, but it’s getting better.

Chin-ups: 3 mins.
5/5/5/3
 
Tuesday 13th:

Warm Up:
PGS 3 x 5 24kg
Halo 3 x 10 16kg.

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

2 minute rest:

Turkish Get Up: 20mins 10s.
4 x 1 - 24kg, 6 x 1 - 32kg. Left TGU poor again, once I’m past the sit up I’m solid, as strong as my right. I’m 100% this is psychological now. I’m like Bernard Langer with the putting yips!!

Chin-ups: 5/5/5/4
 
Maintenance session:

Warm Up:
PGS 3 x 5 24kg
Halo 3 x 10 16kg.

1-Arm Swing Practice:
10 x 10 - 24kg

1 minute rest:

Turkish Get Up: untimed
10 x 1 - 24kg.

Chin-ups:
5/5/5/3

Press-ups:
10/10/10/10
 
Warm Up:
PGS 3 x 5 - 32kg
Halo 3 x 10 16kg.

2-Arm Swing Practice: 7 mins 20 secs.
10 x 10 - 32kg.

2 minute rest:

Turkish Get Up: 15mins 25 secs.
4 x 1 - 24kg, 6 x 1 - 32kg. Feeling stronger tonight, more confident with left TGU.

Chin-ups: 7/5/5/3

Hanging L-Sit: 45 secs.
 
Sunday 18th:

Step up with the 32kg tonight, focus to be on GLAG during both exercises, increase power during TGU.
Warm Up:
PGS 2 x 5 24kg, 1 x 5 32kg.
Halo 3 x 10 16kg.

1-Arm Swing Practice: 8m 12s.
2 x 10 - 24kg, 8 x 10 - 32kg.

2 minute rest:

Turkish Get Up: 17m 15s.
2 x 1 - 24kg, 8 x 1 - 32kg.

Press-ups: 10/10/10/10/10

Bar-Hang: 60s
 
Timeless Simple x 3!

Warm Up:
PGS - 3 x 5 24kg.

1-Arm Swing Practice: 9m 0s.
10 x 10 - 32kg.

2 minute rest:

Turkish Get Up: 20m 20s.
10 x 1 - 32kg. TGU felt strongest yet, form still needs work but I’m just going to enjoy it for now!

Close Grip Chin-Ups: 6/6/5/3/3

Hang L-Sit: 60s.
 
Warm Up:
Halo - 3 x 10 16kg
PGS - 3 x 5 24kg.

1-Arm Swing Practice: 8m 24s
10 x 10 - 32kg.

3 minute rest:

Turkish Get Up:
10 x 1 - 32kg. TGU starts well, then form rapidly turned to cr*p. So frustrated made myself do 10 more with the 24kg.
10 x 1 - 24kg. Better, once I controlled my frustration.

It’s the press to sitting position, I cannot do it correctly on my left side. Annoyingly, when I saw the SFG the problem didn’t repeat itself!

Close Grip Chin-Ups: 7/5/5/4.
 
First session in a week, had a few days of over indulging so here goes nothing!

Warm Up:
High Bridge - 3 x 3,
PGS - 1 x 5_24kg, 2 x 5_32kg,
Halo - 3 x 10_16kg,

1-Arm Swing Practice: Untimed.

4 x 10_24kg, 6 x 10_32kg. Not as much fire in the boiler as last week!

3 minute rest:

Turkish Get Up: Untimed.
4 x 10_24kg, 8 x 10_32kg.

Not a bad TGU set, the left really coming back together, threw in an extra set for good measure.

Close Grip Chin-Ups: 5/5/5/5

Hang L-Sit: 40s.
 
Light Session:

Warm Up:
PGS - 3 x 5_24kg,

1-Arm Swing Practice: 6:00.

10 x 10_24kg. New chalk is hopeless!

1 minute rest:

Turkish Get Up: 8:40.
10 x 10_24kg.

Immediately served up my Ultimate Mac and Cheese upon completing session; all 5 plates served up within 2 minutes, probably my greatest achievement to date.
 
Maintenance:

Warm Up:
PGS - 3 x 5_24kg,
Halo - 3 x 10_16kg.
Strongfirst Plank - 3 x 1.

2-Arm Swing Practice: 8:15,
10 x 10_32kg.

2 minute rest:

Turkish Get Up: 16:30,
2 x 10_24kg, 8 x10_32kg.

Chin-ups - 5/5/5/5

Hanging L-Sit - 40s
 
We are lucky the Lakes are so close to home, I keep trying to convince my teenage boys that anyhow!
 
Easy session tonight.

Warm Up:
PGS - 3 x 5_24kg,
Halo - 3 x 10_16kg.

1 Arm Swing Practice: 8:24
4 x 10_24kg, 6 x 10_32kg.

2 minute rest:

Turkish Get Up: 14:42
4 x 10_24kg, 6 x 10_32kg.

Close Grip Chin-ups - 5/5/5/3/2
 
Trying to turn it up a notch tonight.

Warm Up:
PGS - 2 x 5_24kg, 1 x 5_32kg.

1 Arm Swing Practice: 8:00
4 x 10_24kg, 6 x 10_32kg.

2 minute rest:

Turkish Get Up: 14:14.
4 x 10_24kg, 6 x 10_32kg.

Mil Press-ups: 10/10/10/10/7

Hanging L-Sit: 40s
 
Feeling more potent, going up a gear.

Warm Up:
PGS - 2 x 5_24kg, 1 x 5_32kg.
SF Plank - 1 x 3.

1 Arm Swing Practice: 7:20.
4 x 10_24kg, 6 x 10_32kg.

2 minute rest:

Turkish Get Up: 13:11.
4 x 10_24kg, 6 x 10_32kg.
Getting stronger each time now, the left TGU being the issue this past month or so now seems to be as strong as the right again, although my transition from press to tall sit still requires work, my right leg still jumps as I move from the floor press to the sit, this I put down to the fact I’m not rolling through properly. Still happy though!

Close Grip Chin-ups: 5/5/5/5/3.
 
Warm Up:
Halo - 3 x 10_16kg
PGS - 2 x 5_24kg, 1 x 5_32kg.

2 Arm Swing Practice: 8:32
10 x 10_32kg.

3 minute rest:

Turkish Get Up: 21:14.
10 x 10_32kg.
Started strong, but third Get Up (Left) went awry (again). Stop, pause, rethink what I’m doing. Start again. Last two were much stronger, rolled through better, net result is that last two get ups were the best.

Chin-ups: 5/5/5/4/3
Mil Press-ups: 20/15/10/5/5
 
Warm Up:
SF Plank - 3 x 1,
PGS - 2 x 5_24kg, 1 x 5_32kg.

1 Arm Swing Practice: 8:22
2 x 10_24kg, 8 x 10_32kg.

3 minute rest:

Turkish Get Up: 17:22
2 x 10_24kg, 8 x 10_32kg.
False start with first TGU (Left), recover and carry on.

Chin-ups: 6/6/3/4
Mil Press-ups: 12/12/8/8
 
P’d off today, sick of the weather, could murder half my staff and teenage daughter. Better swing some iron.

Warm Up:
Halo - 3 x 10_16kg.
PGS - 2 x 5_24kg, 1 x 5_32kg.

1 Arm Swing Practice: 7:40
2 x 10_24kg, 8 x 10_32kg. Feeling strong.

3 minute rest:

Turkish Get Up: 15:22
2 x 10_24kg, 8 x 10_32kg.
False start again with first TGU (Left), but then stronger thereafter.

Close Grip Chin-ups: 4:10
5/5/5/4/3
 
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