Luke's was OALC log now mostly Trap Bar stuff

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aussie luke
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Re: Luke's beginning GS with OALC log

Post by aussie luke » Thu Jan 16, 2014 5:35 am

Thursday

Lunchtime run/jog: 1.80km 10:02 mins


Fingers still slightly numb/tingly intermittently ..doesn't seem as bad as yesterday.

aussie luke
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Re: Luke's beginning GS with OALC log

Post by aussie luke » Fri Jan 17, 2014 3:22 pm

Friday

Hand has been bothering me all week since Sunday's workouts. Less so today. Hopefully it's sorting itself out.

Haven't touched a kb all week. Felt ok so did a quick mini workout with 24 before bed.

3x5 goblet squats
3x 10/10 swings
1,2,3, 1,2,3 press

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Re: Luke's beginning GS with OALC log

Post by aussie luke » Fri Feb 14, 2014 2:21 am

Bit of an update: Pretty certain I had thoracic outlet syndrome. Caused, I assume, by sitting at a desk all day with shitty posture, then doing a ton of overhead reps in the evenings and probably generally pushing too much.

Took a couple of weeks off. Then did a bit of easy strength stuff with barbell front squats and one arm kb presses.

Then I bought a trap bar - used one came up for sale just down the road which never happens, so I got it and I fucking love it.

Been doing easy strength stuff with that and kb presses to slowly try and build up to a decent weight without fucking myself further - or in a different way.

Work has been shit busy lately so only got time for really quick workouts. Just trying to be consistent and hoping to work up to a decent weight on the trap bar ...I've only got just under 300# in plates (including bar) so when I get close to using that I wouldn't mind switching to 50/20 or EDT stuff.

aussie luke
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Re: Luke's beginning GS with OALC log

Post by aussie luke » Fri Feb 14, 2014 2:25 am

Few recent logs:


Sunday

Few goblet squats and swings, stretches.

225# trap bar dl 3 x 1, 2, 3 ...plus tried a couple of singles with the low handles

24kg kb press 3 x 1, 2, 3 ...played with double kb press for a few reps


Monday

Goblet squat 3x3

225# TBDL 1, 2, 3, 1, 2, 3 low handles

24kg press 1, 2, 3, 1, 2, 3

Ringwings 2 x 15 slow breaths

Ab wheel 1x5

...all in under 15 mins.


Tuesday

Didn't get home until just before 10.30pm. Spent about 16 hours sitting at a desk today.

Managed about 15 min walk in the sun at lunch. Did a little mobility stuff when I got home as felt so shit.

Rocks. Nods. Plank. Pumps. Goblet squat (unweighted). Some tennis ball and foam roller work.


Wednesday

Goblet squat 5-4-3-2-1

225# TBDL 1, 2, 3, 1, 2, 3

24kg press 1, 2, 3, 1, 2, 3

Batwing 1 x max

Ab wheel 1 x 5

Edit: Meant to note, I did this workout in 'superset' stylee - one TBDL, one press, rest... two TBDL, two press, rest...


Timed myself and total time including goblet squats was under 10 minutes


Thursday

Pushed a bit tonight knowing i won't be training tomorrow (valentine's day)

1,2,3 goblet squats


EDT style for 15 mins...

225# TBDL (high handles)
24kg press (l&r)


Reps: 5, 5, 4, 4, 4, 3, 3, 3, 3, 2, 2, 1


39 TBDLs, 39 press left, 39 press right.

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Mon Feb 17, 2014 1:19 am

Sunday

235# TBDL 20 minutes. 6 x 1, 2, 3, and a final two doubles to make 40.

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Mon Feb 17, 2014 11:39 pm

Monday

24kg press 2/2 on the minute for 20 mins.

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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Thu Feb 20, 2014 2:19 pm

Thursday


3 x 10 swings 1 goblet squat



235# TBDL 42 reps in 20 mins


2-3-5, 2-3-5, 2-3-5, 2-3-5, 2

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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Sat Feb 22, 2014 12:16 am

Friday

32kg press 2 x 1/1


24kg press 20 minutes


2-3-5, 2-3-5, 2-3-5, 2-3-5, 2-3-5, 2-3

(55 reps per arm

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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Sun Feb 23, 2014 10:30 pm

Sunday


Goblet squat / ring dips 2 x 1,2,3


245# TBDL 50 reps in 20 min, 5 x 2-3-5

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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Mon Feb 24, 2014 2:37 pm

Monday

32kg one arm press 1/1 OTM x 20 mins

2x10 ring Ys

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Thu Feb 27, 2014 3:28 pm

Thursday

265# TBDL 20 x 1 OTM for 20 mins (last four reps high handles - back was feeling iffy)


Ring dips 3 x 1, 2, 3

Swings 10, 15, 25

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Fri Feb 28, 2014 2:18 pm

Friday

32kg press 21/21 in 20 mins

1, 2, 1, 2 etc

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Mickey O'neil
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by Mickey O'neil » Mon Mar 03, 2014 11:27 pm

Looking good, aussie luke! I like the new program!

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Tue Mar 04, 2014 3:36 am

Mickey O'neil wrote:Looking good, aussie luke! I like the new program!
Cheers mate,

Just got to make myself keep doing it! Really enjoying it and I think it's working pretty well. But my frickin training ADD is screaming at me to change to different lifts or 'just do kb stuff again' etc etc. Urgh

The 300 swings a day in March thing that is everywhere at the moment was calling me too.



Plan I'm trying to make myself stick to is to try and ad reps to both lifts by doing 1, 2, 1, 2 etc until I get 30/20 then try adding some triples in.

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Tue Mar 04, 2014 2:12 pm

Tuesday

Freestyle kb warmup ...swings goblet squats presses snatches


265# TBDL 10 x 2, 10 x 1 in 20 mins (30) ...high handles.

Ring dips 2 x 5

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Wed Mar 05, 2014 3:15 pm

Wednesday

32kg press 19/19 in 20 mins.

1, 2, 1, 2 etc

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Fri Mar 07, 2014 6:23 am

Friday

32kg kb now at the office.


3 x 5/5/5 swings, 3 goblet squat


32kg press 20 minutes, 20/20 reps


7 x 1,2 but failed the last rep on both sides

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Mon Mar 10, 2014 2:18 am

Seem to be bothered by the TOS again. Maybe too much overhead work or too heavy. Right elbow feels sore and maybe inflamed today too.

Pretty tired at the moment. Considering reverting to some basic kb only stuff for a while to see if things settle down.

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Mon Mar 10, 2014 2:19 am

Sunday am

24kg kettlebell

5 goblet squats
20 swings 2/2 press
20 swings 3/3 press
20 swings 5/5 press
5 goblet squats
20 swings 2/2 press
20 swings 3/3 press
20 swings 5/5 press
5 goblet squats

Most swings were 10/10, couple of sets were two hand swings.

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Mon Mar 10, 2014 5:25 am

Monday lunchtime

32kg kb

15 swings (5/5/5), 10 goblet squats, 10 pushups
15 swings, 9 goblet squats, 9 pushups
etc
15 swings, 1 goblet squat, 1 pushup


too much

feel completely wiped out!

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Tue Mar 11, 2014 5:41 am

Tuesday lunchtime

32kg kb

10 x 10 one arm swings (5x10L, 5x10R)

3 x 1,2,3 single leg deadlifts (bell in opposite hand)

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Thu Mar 13, 2014 7:07 am

Thursday lunchtime

32kg goblet squats 3 x 3

32kg two-hand swings 15 OTM x 10 mins

aussie luke
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Re: Luke's was OALC log now mostly Trap Bar stuff

Post by aussie luke » Thu Mar 13, 2014 12:59 pm

Thursday pm

Second session today.

15 minutes of DJs armour building complex with two 24s. 10 rounds.

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