Mattjp's Training Log

Training Training Logs
1122

Saturday, 4 April

Weighed in at 232.4 today.

Training (AM): 10,000 Kettlebell Swings W2D5

All done with a 16kg (35lb) KB.

Didn’t note commentary on rest etc. today but it was a slower session. Just felt pretty tired.

Cluster 1
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings

Cluster 2
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings

Cluster 3
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings

Cluster 4
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings

Cluster 5
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings

Time: 29:13
Swings: 5,000/10,000 (cue Bon Jovi)

4 Likes
1123

Noticed that it’s around 150kg/330lbs now. Also kind of nice. Although I do seem to be making half as much in strength gains each year, which means that as per Zeno I will never be strong.

3 Likes
1124

Monday, 6 April

Weighed in at 230.4 today. Average weight week-on-week has dropped just over 3lbs in the past fortnight.

Training (AM): Running

Distance: 2.8 miles (4.55km)
Time: 31:15

Slow, but progress - my first 30 min “test run” was 2.5 miles and today I covered 2.65 in the same time.

Training (PM): 10,000 Kettlebell Swings W1D1

All done with a 16kg (35lb) KB.

Cluster 1
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings

Cluster 2
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings

Cluster 3
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings

Cluster 4
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings

Cluster 5
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings

Time: 28:11
Swings: 5,500/10,000

Brutal today. Wanted to quit during the first cluster. Got a stitch halfway through which was new. Happy to beat last week’s time.

2 Likes
1125

This is the best way to go with running, especially when you don’t weight 130lbs. Good solid work here mate. Well done

2 Likes
1126

That’s it. Sure if I keep adding 10% to my half-hour runs every few weeks I’ll break the 10,000m world record by the end of the year.

As of this morning I am officially closer to 130lbs than 330lbs with a 229.8 weigh-in, haha.

First time I’ve weighed sub-230 in about nine months, I think.

1127

That is a win. Have a pint of Guinness to celebrate and move the dial back the other way. Lol

1 Like
1128

Hosting an online pub quiz this evening so you’re close to bang on the money.

2 Likes
1129

Well done on the running and those KB sessions are brutal.
I did a scaled down version the other day 10, 15, 20, 25 reps with KB press in between. I was wasted, cudos for doing it, awesome.

1 Like
1130

@mortdk when gyms re-open I’m thinking I’ll go back to this, or variations of it, as a conditioning tool. Maybe the 10/15/25/50 with burpees over the kettlebell or sled pushes between sets.

Tuesday, 7 April

As mentioned, hit my first sub-230 weigh-in since mid-June 2019 today with 229.8. Today will be a bit gluttonous, so going to ruin that with steak and cake and wine, but good to see weight moving fairly consistently in the right direction.

Training (AM): Short Run

1 mile / 1.6km
10:08 (PB mile, hilariously)

Would have given it a bit more if I’d known I was on pace for sub-10, but good to see speed decreasing and weekly mileage increasing without a ton of effort put into improving either set of numbers.

Training (PM): 10,000 Kettlebell Swings W3D2

All done with a 16kg (35lb) KB.

Cluster 1
10 swings
1 single-arm KB press (each arm)
15 swings
2 single-arm KB press (each arm)
25 swings
3 single-arm KB press (each arm)
50 swings

Cluster 2
10 swings
1 single-arm KB press (each arm)
15 swings
2 single-arm KB press (each arm)
25 swings
3 single-arm KB press (each arm)
50 swings

Cluster 3
10 swings
1 single-arm KB press (each arm)
15 swings
2 single-arm KB press (each arm)
25 swings
3 single-arm KB press (each arm)
50 swings

Cluster 4
10 swings
1 single-arm KB press (each arm)
15 swings
2 single-arm KB press (each arm)
25 swings
3 single-arm KB press (each arm)
50 swings

Cluster 5
10 swings
1 single-arm KB press (each arm)
15 swings
2 single-arm KB press (each arm)
25 swings
3 single-arm KB press (each arm)
50 swings

Time: 22:56 (PR - even faster than the swings-only sessions)
Swings: 6,000/10,000

Felt decent today. Tomorrow is a complete day off (though I didn’t run Sunday, so perhaps a short 1.5 miler is on the cards) which I’m keen for.

I won’t lie: I’m getting pretty fucking sick of kettlebell swings.

4 Likes
1132

Wednesday, 8 April

The dehydration of a bottle of wine and Trappist Tripel balanced out the high-calorie dinner and I weighed in at 229.8 again today. Maybe I should make that my daily diet.

Training (AM): Running

Distance: 1 mile/1.6km
Time: 9:39 (PB mile)

Decided to actually try and do a mile as fast as I sustainably could. Officially taken my mile run time from “unbelievably shit” down to “quite shit” with that. Hoping to move past “shit” and into “pretty bad” within the next few weeks.

2 Likes
1133

Thursday, 9 April

Back up to 230.8 today which isn’t bad considering the lax diet I’ve had this past couple of days.

Hope to be consistently sub-230 next two days so I feel less bad about attacking the Lindor egg the in-laws got us.

Training (PM): 10,000 Kettlebell Swings W3D3

All done with a 16kg (35lb) kettlebell.

Cluster 1
10 swings
1 goblet squat
15 swings
2 goblet squats
25 swings
3 goblet squats
50 swings

Cluster 2
10 swings
1 goblet squat
15 swings
2 goblet squats
25 swings
3 goblet squats
50 swings

Cluster 3
10 swings
1 goblet squat
15 swings
2 goblet squats
25 swings
3 goblet squats
50 swings

Cluster 4
10 swings
1 goblet squat
15 swings
2 goblet squats
25 swings
3 goblet squats
This was the first time I took a rest period longer than simply putting down the kettlebell/logging progress/taking a drink. Sat down for about 90s.
50 swings

Cluster 5
10 swings
1 goblet squat
15 swings
2 goblet squats
25 swings
3 goblet squats
Took 30 seconds to change the song and contemplate the horror of existence.
50 swings

Time: 20:37 (PR)
Swings: 6,500/10,000

2 Likes
1134

Friday, 10 April

Weighed in at 231.8 today. Oops.

Training (PM): 10,000 Kettlebell Swings W3D4

All done with a 16kg (35lb) kettlebell.

100 swings
1m rest - fun fact, my wife heard this set and thought I was having a wank.
100 swings
1m rest
100 swings
2m rest
100 swings
2m rest
100 swings

Time: just under 15m for a swings-only PR
Swings: 7,000/10,000

2 Likes
1135

How do you find this rep scheme compared to the original?

If you’re getting bored of the original, Dan has set out a few more examples of how to do it in the first few minutes of his most recent podcast:

1 Like
1136

That was still technically the original, I just didn’t see the sense in putting the kettlebell down when there was no strength movement to do in between.

The 35/15/35/15 sounds like a goer.

1137

That was my favourite idea too

1138

Saturday, 4 April

Forgot to weigh in this morning but I was 232.0 in shorts and a vest after a morning of drinking (coffee and water; I wasn’t on the piss before lunch).

Knackered today so didn’t think sub-20 would be on the cards but still a solid PB over last Saturday.

Training (AM): 10,000 Kettlebell Swings W3D5

All done with a 16kg (35lb) KB.

Cluster 1
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings

Cluster 2
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings

Cluster 3
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings

Cluster 4
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings

Cluster 5
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings

Time: 24:30
Swings: 7,500/10,000

2 Likes
1139

Hammering those swings, awesome.

About the running if you’d like to improve speed on the running I would suggest that you make a 400 m and a 1 km distance for time, then do one of them on different days.
I often did a 1000 m timed where I tried to run fast but not all out. Then on my way back I would run a 400 m all out.
First couple of times I did the 400 m at a fast pace not all out.

1 Like
1140

I’d definitely like to bring up my speed after I’ve built a solid base of weekly miles. That 1k/400m interval thing sounds fairly horrible so I think it would work well.

I think I can get my 5K to sub-30 purely by making 5K a short distance relative to my longer runs. Getting it to sub-25 will need some dedicated work, though.

1 Like
1141

The 1k / 400 is pretty nice actually because the first 1k is all about running fast but not going for a PR.
I just warm up a couple of 100 m stretch a bit, start the timer run 1000 m straight out. Stop and rest for a couple of minutes. Then run 600 m back some jogging some build up short sprint to get the legs going. Then when I’m 400 m from home. Pause again stretch a bit, preparing then I run the 400m. That is a tricky distance because going out to hard is ending in disaster. So run fast trying to keep the speed the same all 400m’s.
The first 200m is easy, the next 150 is harder and the last 50 it’s really hard to keep the speed.

2 Likes
1142

Tuesday, 14 April

Weighed in at 230.5 today. Average weight week-on-week has dropped just over 5lbs in four-and-a-bit weeks, which is alright considering that includes both Easter and my wedding.

Training (AM): Running

Distance: 2.7 miles (4.5km)
Time: 30:00

Slow, but progress once again - distance covered in 30m has increased just over 10% since I started. Was a low bar to begin with, but improvement is nice.

Training (PM): 10,000 Kettlebell Swings W4D1

All done with a 16kg (35lb) KB.

Cluster 1
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings

Cluster 2
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings

Cluster 3
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings

Cluster 4
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings

Cluster 5
10 swings
1 chinup
15 swings
2 chinups
25 swings
3 chinups
50 swings

Time: 22:31 (PR over last week)
Swings: 8,000/10,000

Not my fastest time, but 5m faster than last week after improving the AM run so decent all in all. Can’t say I’ll miss this one; the chinups are pretty hard for me when fatigued.

3 Likes