Wednesday. Kettlebell swings. A treat! Got them up in 19 minutes 07. Yooge PR!
Strength move: squat
Today’s challenge: class with Anna, a thrashing. News, meanwhile - although the gyms open tomorrow mine isn’t going to open, which means I get to spend more time with Belle…
Workout 8. End of Week 2. Today’s special: alternating one-arm press.
19 mins 23.
2000 swings this week, total 3700 towards the 10k.
Workout 9. Today’s special: goblet squat
16 mins 51! 2 minute time PR.
Workout 10. Today’s special: one-armed row. 18 mins 43. (maaaaybe a bit of complacency seeping in?)
yesterday: two things. hangover after my 40th birthday and dancing it off via a very challenging class with Anna du Boisson.
Workout 11. Kettlebell swings for some reason. 18 mins 21. Squats.
Probably don’t have wings and beers for lunch before you do these
Workout 12. One arm press, alternating. 16 minutes dead for a time PR.
the presses are getting better. handling the belle overhead was incredibly awkward to begin with - you can feel that much of the point of the kettlebell is the extra stabilization work.
Workout 14. Squat. 16 mins ??
Workout 15. Row. 16 mins 38
Workout 16. One armed press. 18 mins 43.
GYM IS BAAACK 13TH AUGUST. Here’s some verbiage for compliance
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Workout 17. Squat. 15 minutes 25 secs - Time PR by 35
Coffee is definitely a performance enhancing substance. Hadn’t had mine for the crap performance on Friday. Drank most of a pot this morning…
Belated congratulations! I thought you were closer to me in age for some reason. Bias against dancers, maybe?
Thanks!
Workout 18. Row. Terrible numbers - 17 minutes something. I blame getting completely lost during cluster 4 and just staring at the kettlebell. Perhaps because it’s the hottest day of forever
Back in the church of strong!
About four people in the gym. Weird, silent, clinical atmosphere.
Bench pressed 10x60kgs, 10x70, 8x80, 5x90, 3x95. Could probably have done 100 but I want to improve form and in any case trying to ease back in.
Squats. 5x140, 160, 3x180kg.
Deadlift, 2x5x110, 2x3x130, 2x2x140. // shit, but mine have always been poor. I was hoping for some carry over from all the KB swings but only felt it on the first set.
Then I did the three 24kg kettlebell clusters I missed in the first week of the 10k challenge.
It’s clearly going to be an effort to groove back in. Now I need to think of a program.
Workout 19. One arm press. 24kg KB swings.
13 minutes 48 seconds 48 - time PR by a minute and a half.
One more to go…
GYM
still weird and dead quiet. as in, I am the only lifter.
Push press - 5x60kg, 3x70, 3x80, 1x90. I could probably have had a stab at 100kg but I want to improve form and quit egoing.
We got a trap bar just before the big bug landed, so I thought I might try it out. This is…great? Went 6x105, 5x115, 3x125, 3x135, 2x145, 1x150kg - I reckon my old 160kg max was there. These feel more suited to my short limbs.
Snatch grip high pull! 5x60, 5x70, 3x80, 2x90, 2x90, 1x100kg. Quite pleased with this and no doubt I’m getting my SGHP bruises back.
Pull-ups - don’t mention this. sickeningly poor. Chin-ups better.
Then…the 20th and last workout in the 10,000 kettlebell swing challenge. DONE.
Thinking of going for another ride on the B4B horse, the all out strength version this time
With a view to that, back to the gym today. One thing I’d like to work on now we’ve resumed is better form and ROM, so this was part of today’s effort.
Bench press:
10x70kg
5x75kg
4x80kg
3x85kg
3x90kg // could feel myself cheating on this a bit
1x100kg
Military press // first time I’ve ever done this lift
8x50kg
4x60kg
3x65kg
1x70kg // terrible numbers but I did like the strictness of the lift and the high, through the bar lockout it enforces
Front squat // again, not done these before
3x100kg // and…uh…I guess that was the 3RM. Did the same false grip I do for overhead stuff. Pressure on the wrists was incredible; I can imagine it would do your arms a power of good.
Back squat
10x120kg
8x140kg
5x160kg
3x180kg
1x200kg // nice to see 200kg again
SGHP
5x70
3x80
1x90kg
Trap bar DL
6x125kg
3x145kg
2x155kg
MISS 160kg. arses.