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Tom’s Practice Log

Tired tonight, ridiculous long day yesterday and today, and little sleep; will stock up on fuel but may drop a weight anyway, see how I feel.
 
Timeless Simple Practice:

* Despite my previous post, I felt strong enough to push up to 32kg again tonight; I’m feeling mentally tired but the body rose to the challenge! I did ensure to take just a little longer pause when needed though.

Prying Goblet Squat w Curls:
3 x 3 28kg

One Arm Swing: 11:33
R) 4 x 10 28kg, 1 x 1 32kg
L) 4 x 10 28kg, 1 x 1 32 kg

Rest: 02:00

Get Ups: 13:15
R) 4 x 1 - 28kg, 1 x 10 32kg
L) 4 x 1 - 28kg, 1 x 10 32kg

Chin-ups:
1 x 10 reps
 
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Saturday special:

Running - hills circuit (4.5k) - 24:32

Followed by:

Prying Goblet Squat & Curl - 3 x 5 24kg

Long Cycle Clean & Jerk - 10 x 5 24kg - 10:22
 
Simple Sunday:

Prying Goblet Squat w Curls:
3 x 3 28kg

One Arm Swing: 08:57
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32 kg

Rest: 02:00

Get Ups: 12:40
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3x 1 - 28kg, 2 x 1 32kg
- packed an extra set with the 32kg tonight. Feeling good.

Chin-ups:
1 x 10 reps
 
NTS: A crazy week at work, two days in south Wales and three days in Scotland, feel drained but need to get back on track, starting tonight.
 
Simple Practice:

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

One Arm Swing: 09:24
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32kg
- need to breathe more effectively and aggressively next time, breathing becoming more erratic towards the end. Better engagement of the glutes.

Pause: 02:00

Get Ups: 13.22
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3 x 1 - 28kg, 2 x 1 32kg

Pause: 01:00

Towel Hammer Curls:
3 x 7 - 32kg

Bar hang: 1 x 60s
 
Simple practice
- Flat, taking it steady.

Prying Goblet Squat w Curls:
3 x 3 28kg

One Arm Swing: 09:08
R) 5 x 10 28kg,
L) 5 x 10 28kg,

Rest: 01:00

Get Ups: 12:25
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3x 1 - 28kg, 2 x 1 32kg
- 32 feels strong.

Rest: 01:00

Chin-ups:
1 x 10 reps
 
Long Cycle

Prying Goblet Squat w Curls:
3 x 5 24kg

Long Cycle Clean Jerk: 09:50
R) 5 x 5 - 24kg
L) 5 x 5 - 24kg

Bar hang: 1 x 60s

Get Ups: 08:56
R) 5 x 1 - 24kg
L) 5 x 1 - 24kg
 
Saturday special:

Running - hills circuit (4.5k): 22:19

Long Cycle Clean & Jerk: 10 x 5 / 24kg 12:00.

Bar hang: 1 x 60 seconds
 
Simple Sunday:

Prying Goblet Squat w Curls:
3 x 3 28kg

One Arm Swing: 09:22
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32 kg
- Swing with the 32 much stronger this evening, 28’s feeling almost light.

Rest: 01:00

Get Ups: 13:33
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3x 1 - 28kg, 2 x 1 32kg


Chin-ups: 10 + 7 + 5
 
Simple Practice:

Prying Goblet Squat w Curls:
3 x 3 28kg

One Arm Swing: 09:41
R) 4 x 10 28kg, 1 x 10 32kg
L) 4 x 10 28kg, 1 x 10 32 kg
- Waaay too much food at lunch, damned client lunch meetings! Feel sluggish all the way.

Rest: 02:00 (extra minute)

Get Ups: 14:47
R) 3 x 1 - 28kg, 2 x 1 32kg
L) 3x 1 - 28kg, 2 x 1 32kg

Towel Hammer Curls:
3 x 7 - 32kg

Bar hang: 1 x 60 seconds
 
NTS: Tonight’s session undermined somewhat by the sensation of carrying a sack of potatoes inside my stomach; however I think I need to work on my swing to get proper energy through the drive.
 
Long Cycle - Clean & Jerk, Cleans.

Prying Goblet Squats:
3 x 5 24kg

Clean & Jerk: 10:12
R) 5 x 5 - 24kg
L) 5 x 5 - 24kg

Pull Ups:
4 x 3 reps - body weight.

Cleans:
R) 3 x 5 - 32kg
L) 3 x 5 - 32kg

Bar hang: 1 x 60 secs
 
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4km run (Hill circuit) 22:42.

* lower back pain kicked in around 3km, felt like a compression of the spine, and stretching did not help. I think I need to incorporate some regular back stretches post exercise, as bar hang might not be sufficient.
 
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Simple Practice:

Goblet Squats: 3 x 5 - 28kg

OAS - 10 x 10: 09:12
R) 28/32/28/28/28
L) 28/32/28/28/28
- Better with the 32. Slightly widened stance, better engagement of gluteus on upswing, squarer finish.

Pause: 02:00

TGU - 10 x 1: 14:14
R) 28/32/32/28/28
L) 28/32/32/28/28

Pause: 01:00

THC - 3 x 7 - 32kg: 03:21
 
NTS: So about 6 weeks ago I twisted my right wrist at work quite severely; using a combi drill in place of an impact wrench whilst standing 5m up a ladder. The drill rotated with force pulling my hand with it. At the time I was limiting myself to Long Cycle sets as I was also working away from home with some of my team. Back home I’ve got back into one-arm swings and get-ups, but I’ve noted my wrist still hurts, mostly after the get-ups. This morning on waking it was really painful to flex and rotate, so I think I need step away from the get-up for a week or two and see if that helps. It’s a shame as my get-up has really started to feel stronger.
 
NTS pt 2: Saw my local pharmacist this morning, excellent chap and he’s a weightlifter, so full of useful advice. He observed right wrist is very swollen, and advised two or three weeks rest; or, at the very least, reduce weight and avoid exercises that exacerbate the issue. I might have to stick to light swings for now.
 
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4km run (Hill circuit) 22:48

Managed the back pain a little better this evening, with some dynamic stretching before the run, and some stretching post run.
 
Kettlebell mix:

* Left arm only, right arm out of action for now.

Long Cycle with hardstyle jerk:
10 x 5 - 24kg

OAS:
5 x 10 - 24kg
 
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