Bright Shiny New Log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Freki
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Bright Shiny New Log

Post by Freki » Sun Apr 20, 2014 7:53 pm

Intermittent training for the last few years. Over the holidays started Fast 10's from Pavel for a cycle, then several cycles of the clean and press ladder workout of his, first w/ a 24, then 28 and an aborted one w/ the 32, mostly b/c work went to shit.

Started Dan John's 10,000 swing workout today, was penciled in for after the ladder program w/ the 32s but since I tapped out on that....

For those who don't know:

https://www.t-nation.com/workouts/10000 ... ll-workout

Other than flipping things around a little so I don't press and do dips on back-to-back days and doing bw rows instead of pullups, as prescribed.

Day 1:
24 kg KB for swings, 28 kg KB for presses.
Swings: 10, 15, 25, (10,20,20).
Swings: 10, 15, 25, (10,20,20).
Swings: 10, 15, 25, (10,20,20).
Swings: 10, 15, (15,10), (10,10,15,15).
Swings: 10, 15, (15,10), (10,10,15,15).

Clean and presses with a 28 kg KB between sets, 1,2,3 - 30 total. Surprisingly easy. May jump up to 32 for these.

I plan on easing into the 50 rep sets over the course of a couple weeks. Grip started to fail in the latter circuits, which is why even the 25 rep set was broken up the last couple circuits.

1:03 to do the whole thing. Heart rate monitor I was wearing doesn't do avg/session but it was in the 160s at the end of the last sets and I would typically start the next set when it got down to 130-140.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
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Alfred_E._Neuman
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Re: Bright Shiny New Log

Post by Alfred_E._Neuman » Sun Apr 20, 2014 8:00 pm

Nice! I've been thinking of doing the 10k swing challenge for much the same reasons as you.

My work has gone to hell and I'm there over 50 hours a week, with tons of stress to go along with it. I've been doing a program Furman put on T-Nation with Armor of War twice a week and volume DLs twice a week. This would be a similar training style with volume pulls and lower rep strength work, just a different way of doing it. I like that I would know exactly what to do and how long it would take every day. Maybe skip some rope since I've been enjoying that lately as well.

Looking forward to reading the log.
I don't have a lot of experience with vampires, but I have hunted werewolves. I shot one once, but by the time I got to it, it had turned back into my neighbor's dog.

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Re: Bright Shiny New Log

Post by The Venerable Bogatir X » Sun Apr 20, 2014 8:09 pm

I think you're off to a really good start. This was from my first session...just swings.

10, 15, 25, 50=100
10, 15, 25, 35=085
10, 15, 35, 30=080
10, 15, 25, 30=080
10, 15, 25, 25=075
20, 15, 15, 15=065
15.
Total: 500
Time: 59:50

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Dunn
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Re: Bright Shiny New Log

Post by Dunn » Sun Apr 20, 2014 8:48 pm

Glad to see you logging again. Good start!

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Mickey O'neil
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Re: Bright Shiny New Log

Post by Mickey O'neil » Mon Apr 21, 2014 10:09 am

Hey, Freki! Good to see you posting again!

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Freki
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Re: Bright Shiny New Log

Post by Freki » Mon Apr 21, 2014 1:28 pm

Thanks, gents.

Day 2:
24 kg KB for swings, 24 kg KB for goblets.
Swings: 10, 15, (10,15), (10,10,10,10,10). <was essentially for warm up>
Swings: 10, 15, 25, (20,20,10).
Swings: 10, 15, 25, (20,20,10).
Swings: 10, 15, 25, (5,10,15,20).
Swings: 10, 15, 25, (20,15,15).

Goblets squats between sets, 1,2,3 - 15 total. Started to get twinges in the groin, so I dropped 1/2 way through.

Some DOMS, not too bad.

Didn't note the exact time, but it was a little under an hour, mostly b/c of dropping the strength movement 1/2 way through.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Bobby
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Re: Bright Shiny New Log

Post by Bobby » Mon Apr 21, 2014 7:45 pm

Are you doing one or two armed swings?
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Freki
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Re: Bright Shiny New Log

Post by Freki » Mon Apr 21, 2014 7:58 pm

Two, like the article says.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Bobby
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Re: Bright Shiny New Log

Post by Bobby » Mon Apr 21, 2014 8:28 pm

Thanks,been a while since I read that article.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Bright Shiny New Log

Post by TomFurman » Mon Apr 21, 2014 9:05 pm

Starting the same with some mods in my journal. I listed my ideas. Thanks for the inspiration, between you and HVLN.
"There is only one God, and he doesn't dress like that". - - Captain America

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Freki
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Re: Bright Shiny New Log

Post by Freki » Mon Apr 21, 2014 9:39 pm

TomFurman wrote:Starting the same with some mods in my journal. I listed my ideas. Thanks for the inspiration, between you and HVLN.
LOL, hardly.

After this will be a steady dose of Armour Of War-type training, so thank you.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Tue Apr 22, 2014 11:52 am

A little YRG to work the kinks out, took the dog for an extra long walk.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Wed Apr 23, 2014 12:34 pm

A few minutes on the bike.

Swings: 10, 15, 25, (20,20,10).
Swings: 10, 15, 25, (20,20,10).
Swings: 10, 15, 25, (20,20,10).
Swings: 10, 15, 25, (20,20,10).
Swings: 10, 15, (20,5), (20,15,15). grip started to fatigue. I also looked at the clock before this cluster and knew I was due for a good time improvement, so compressed the between set rests a little.

BW rows, used the dips rep scheme b/c I'm doing rows: 2,3,5 so 50 total.

53 min
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Fri Apr 25, 2014 3:08 pm

Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, (20,5), (20,15,15). grip started to fatigue.

Dips: 2,3,5 so 50 total.

54 min
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Mon Apr 28, 2014 1:04 pm

Sunday:

Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (25,25).
Swings: 10, 15, 25, (30,22).

Presses with a 28 KB: 1,2,3 so 30 total. Will probably try a 32 next week.

54 min

Back a little ginger this a.m., probably slept on it wrong b/c I felt fine all day yesterday. Therefore, day off today.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Tue Apr 29, 2014 12:20 pm

Back was fine later yesterday, should have trained after work, but didn't. A bit ginger this a.m. again, did a modified 500, wanted to keep the reps on the low side to focus on form and minimize risk of a bad rep throwing it out.

10 reps on the min for 50 min, worked out to about 20 seconds on/40 seconds rest.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Thu May 01, 2014 8:06 pm

Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).

Dips: 2,3,5 so 50 total.

54 min
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Mon May 05, 2014 2:05 pm

Friday:

Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).

Yesterday:

Friday:

Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.

BW rows: 2,3,5 - 50 total.

Depending on how the day goes, I'll either train later this afternoon or tomorrow a.m.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Wed May 07, 2014 12:48 pm

Yesterday:

Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, (40,10).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, 50.

Press w/ a 32: 1,2,3 = 30 total

Today:

Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, (25,25).
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Fri May 09, 2014 4:54 pm

Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, 50.

Dips: 1,2,3 = 30 total. Wasn't feeling these today, so dropped reps.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Tue May 13, 2014 12:23 pm

Sunday:

Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.

BW rows: 2,3,5 = 50 total.

Today:

Sunday:

Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, (20,20,10).
Swings: 10, 15, 25, (40,10).
Swings: 10, 15, 25, (40,10).

It got hot yesterday, was warm in the garage this a.m., that might be why today was so hard.
press with a 32: 1,2,3 = 30 total.

Wife wanted to go for a run Sunday night. She's been running pretty regular, certainly more than I have and it was in the low 80s, not ideal running for me. Still smoked her. ;-)
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Thu May 15, 2014 12:49 pm

Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, 50.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Thu May 15, 2014 8:11 pm

Just for posterity, had a physical last week, got blood results today:

Cholesterol - 163
HDL - 46
LDL - 108
Tris - 74
PSA - 0.2

Any body know of other numbers I should focus on? I also had a Comprehensive Metabolic Panel and CBC. Doc just said everything was normal. I think he was disappointed, he's always on me to lose weight.

EDIT: For example, casual googling shows some mentions of various ratios, but nothing from what could be considered a solid source (AHA, Mayo, etc.).
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

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Freki
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Re: Bright Shiny New Log

Post by Freki » Fri May 16, 2014 1:24 pm

Swings: 10, 15, 25, 50.
Swings: 10, 15, 25, (40,10).
Swings: 10, 15, 25, (35,15).
Swings: 10, 15, 25, (30,20).
Swings: 10, 15, 25, 50.

Dips: 2,3,5 = 50 total.
"The reason that 'guru' is such a popular word is because 'charlatan' is so hard to spell."
@GSElevator: Can we please stop calling them hipsters and go back to calling them pussies?
Blood eagles solve everything.

TomFurman
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Re: Bright Shiny New Log

Post by TomFurman » Fri May 16, 2014 3:30 pm

What physical changes from the 10K Swing Workout are you noting. BTW.. good numbers on the blood.
"There is only one God, and he doesn't dress like that". - - Captain America

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