blkjss
Total Posts: 2265
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aussieluke
Total Posts: 5439
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08-16-13 10:44 AM - Post#780105
Friday
10 rounds, 2 clean, 1 press, 3 front squat with double 24s
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aussieluke
Total Posts: 5439
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08-18-13 11:27 AM - Post#780266
Sunday
w/u 24kg swing-clean-swing-high pull-snatch l/r x few rounds
24kg clean and press 2-2-3-3-5-5 (without putting bell down) x 3 rounds
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aussieluke
Total Posts: 5439
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08-20-13 05:37 AM - Post#780403
Monday
32kg press 3 x 1,2
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aussieluke
Total Posts: 5439
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08-22-13 11:12 AM - Post#780646
Thursday
24kg:
10 swing, 1 goblet squat
Press 2/2
10 swing, 1 goblet squat
Press 3/3
10 swing, 1 goblet squat
Press 5/5
10 swing, 1 goblet squat
Press 2/2
10 swing, 1 goblet squat
Press 3/3
10 swing, 1 goblet squat
Press 5/5
10 swing, 1 goblet squat
Press 2/2
10 swing, 1 goblet squat
Press 3/3
10 swing, 1 goblet squat
Press 5/5
10 swing, 1 goblet squat
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aussieluke
Total Posts: 5439
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08-24-13 09:14 AM - Post#780784
Saturday
32kg press 3 x 1,2
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aussieluke
Total Posts: 5439
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08-25-13 11:16 AM - Post#780855
Sunday
24kg press 2-3-5-2-3-5-2-3-5-2-3 l&r
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AusDaz
Total Posts: 3611
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08-25-13 06:51 PM - Post#780884
How's it going? Were you taking some time off work?
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aussieluke
Total Posts: 5439
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08-26-13 12:25 AM - Post#780899
Yeah still off. Took advantage of the two weeks dad and parnter pay (unpaid leave from work with partial govt rebate).
Its been great spending time with my family and we've been using the time to work on making things easier. Been getting mr to bed earlier around seven and thankfully he's been sleeping most of the night again. Also got him used to his high chair so mum has somewhere to put him during the day for five minutes to be able to get herself something to eat. Hes also trying lots of solid foods - eggs mashed veg etc.
Training wise I've brought my 24kg indoors so I can do some presses or whatever while making dinner.
Pressed the 32 a few times the other day and bruised my weak left wrist again so thats a bit of a setback.
Just dojng whatever I can at the moment. Trying not to worry much. Will be back at work soon.
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aussieluke
Total Posts: 5439
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08-26-13 10:03 PM - Post#780977
Monday
24kg snatch 5 x 5/5 on the minute.
About an hour later felt like I had a cold - sneezing etc.
Feel mostly better this morning but not 100%
Ordered a pair of VF kettleshields today from WKC. Sick of having a bruised/sore left wrist and it holds me back in my training. Certain its my skinny, previously broken wrist and not my technique. Hopefully these will help.
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aussieluke
Total Posts: 5439
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Wow didn't realise it was a whole week since I last trained! Got sick Monday night, not really better until Saturday. Sunday was father's day.
Back at work now so normal service should resume. Have just brought a single 24kg bell to work to train with at lunchtimes. Love my doubles work but think it's too taxing on the system at the moment.
Just going to try and get 20-30 minutes of 'practice' in a day. Need to stop beating myself up instead of training.
Will have the 32kg and pullup bar, rings etc at home to play with if I feel the need/have time etc but will try not to.
Monday
24kg...
Windmill 1/1
Press 2-3-5, 2-3-5, 2-3 L&R
Snatch 5 x 5/5
Edited by aussieluke on 09-02-13 03:02 AM. Reason for edit: No reason given.
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aussieluke
Total Posts: 5439
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09-03-13 01:43 AM - Post#781542
Tuesday
Windmill 2/2
Clean and press 3 x 1,2,3
Goblet squat 3x5
Snatch 5 x 5/5
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aussieluke
Total Posts: 5439
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09-04-13 03:45 AM - Post#781639
Wednesday
Just had a real 'practice' session today. Bit like a circuit, but no rushing. Just did some reps of one lift, then another, etc.
Also PR'd pressing the 24kg for 10 reps each side ...then did that 3x ...don't think I've ever done more than 5 reps before.
Windmill 1/1
Snatch 5/5
Press 10/10
Single front squat 3/3
Snatch 5/5
Press 10/10
Single front squat 3/3
Snatch 5/5
Press 10/10
Single front squat 3/3
Snatch 5/5
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aussieluke
Total Posts: 5439
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09-06-13 02:20 AM - Post#781818
Friday
Windmill 1/1
Press 2-3-5, 2-3-5, 2-3-5 L&R
Snatch 5 x 5/5 Half-snatch 1 x 5/5
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aussieluke
Total Posts: 5439
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09-09-13 02:34 AM - Post#782047
Monday
24kg...
15 Swing, 2 Goblet squat
2-3-5 Press
15 Swing, 2 Goblet squat
2-3-5 Press
15 Swing, 2 Goblet squat
2-3-5 Press
15 Swing, 2 Goblet squat
Snatch 5/5, 10/10, 5/5, 10/10
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aussieluke
Total Posts: 5439
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09-10-13 01:56 AM - Post#782145
Tuesday
Windmill 1/1/1/1
Single kb complex with 24kg
5 snatch
5 press
5 clean
5 squat
5 swing
Switch hands and repeat x 3 rounds
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aussieluke
Total Posts: 5439
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09-11-13 01:28 AM - Post#782257
Wednesday
24kg Windmill 1/1/1/1
24kg Snatch 10 x 5/5 on the minute
Snatches were brutal but technique felt pretty good until the very end.
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blkjss
Total Posts: 2265
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AusDaz
Total Posts: 3611
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09-11-13 06:59 PM - Post#782355
Windmill is so good!
I might have to give these a go.
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aussieluke
Total Posts: 5439
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09-11-13 09:29 PM - Post#782375
Windmill is so good!
I might have to give these a go.
Gotta say, I like doing them, but I'm not sure what the benefits are at the moment, apart from being quite a nice little stretch and gentle warm up - after a few reps I'm warm and my HR is up enough to start swinging or pressing or whatever.
Only ever done them with 16kg before, ages ago. But last week tried with the 24 and struggled. After doing one or two a day for a week or so they are now easy and I reckon I could knock out a load of reps.
Maybe I'll have to try that as a workout in itself one day! 20 minutes of windmill practice.
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aussieluke
Total Posts: 5439
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09-12-13 01:55 AM - Post#782384
Thursday
Windmill 1/1
Press 2-3-5, 2-3-5, 2-3
Snatch 15/15
Windmill 1/1
Tried bent press. Failed.
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blkjss
Total Posts: 2265
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09-12-13 03:51 AM - Post#782386
Windmill is a good stretch and "core"/overhead "static hold" for me.
And if you can sidepress and windmill, you pretty much can bent press, I guess.
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aussieluke
Total Posts: 5439
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09-12-13 09:14 PM - Post#782491
Windmill is a good stretch and "core"/overhead "static hold" for me.
And if you can sidepress and windmill, you pretty much can bent press, I guess.
Apparently not me! I can press 24kg easily and windmills are no problem now, but bent press must be all technique! (which I don't have!)
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aussieluke
Total Posts: 5439
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09-12-13 09:19 PM - Post#782492
My VF Kettleshields arrived yesterday. Only had 2 minutes to try them with my 16kg but will hopefully try them today or over the weekend with bigger bells.
Still keep getting bruised left wrist so hoping this will just give me the chance to train while the bruising heals and then slowly reduce the use of the shields over time.
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aussieluke
Total Posts: 5439
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09-13-13 02:21 AM - Post#782499
Friday
Windmill 1/1
Goblet Squat/Goat bag swing 1-2-3-4-5
Windmill 1/1
Goblet Squat/Goat bag swing 1-2-3-4-5
Windmill 1/1
Clean and Press 3 x 1-2-3
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aussieluke
Total Posts: 5439
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09-16-13 02:00 AM - Post#782708
Monday
Windmill 1/1
Double 24kg Clean and Press (clean each rep) 3 x 2-3-5
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aussieluke
Total Posts: 5439
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09-17-13 02:17 AM - Post#782771
Tuesday
Double 24kg KB Front Squat
3 x 2-3-5
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aussieluke
Total Posts: 5439
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09-19-13 02:38 AM - Post#782972
Thursday
Windmill 1/1
Double 24kg Clean and Press (clean each rep) 3 x 2-3-5, 1 x 2,3
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AusDaz
Total Posts: 3611
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09-19-13 08:42 AM - Post#782981
Solid work with the pressing.
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aussieluke
Total Posts: 5439
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09-19-13 10:52 AM - Post#783002
Cheers. Felt pretty good today considering I was rushed and stressed with work and absolutely starving.
Really focused on full body tension especially pelvis position and tight abs. Felt good.
Also been catching the train to work this week which means two very fast 10 minute walks a day. One up hill all the way walking as fast as I possibly can. My legs hurt!
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aussieluke
Total Posts: 5439
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09-20-13 04:03 AM - Post#783068
Cheesed off - too busy at work to train today. Meant to do DKFS again.
Might try and do a load of goblet squats with the 32 at home later or over the weekend.
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blkjss
Total Posts: 2265
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aussieluke
Total Posts: 5439
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09-20-13 11:57 AM - Post#783098
Friday
32kg goblet squat 3 x 2-3-5
32kg goat bag swing 2 x 10
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aussieluke
Total Posts: 5439
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09-21-13 12:20 AM - Post#783142
Saturday am
32kg press 5 x 1,2 l&r
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aussieluke
Total Posts: 5439
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09-24-13 02:14 AM - Post#783364
Sunday night got total of 1 hour sleep so no training Monday.
Tuesday
Double 24kg
1 clean + 1 press + 1 squat
1 clean + 2 press + 1 squat*
1 clean + 3 press + 1 squat*
1 clean + 4 press + 1 squat
1 clean + 5 press + 1 squat
1 clean + 4 press + 1 squat
1 clean + 3 press + 1 squat
1 clean + 2 press + 1 squat
1 clean + 1 press + 1 squat
Two-hand swing 24kg 10-20-10-20-10-20-10 (=100)
*think I missed these squats! Just forgot what I was doing. Doh.
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aussieluke
Total Posts: 5439
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09-25-13 01:07 AM - Post#783442
Wednesday
1 clean + 1 press + 1 squat
1 clean + 1 press + 2 squat
1 clean + 1 press + 3 squat
1 clean + 1 press + 4 squat
1 clean + 1 press + 5 squat
1 clean + 1 press + 4 squat
1 clean + 1 press + 3 squat
1 clean + 1 press + 2 squat
1 clean + 1 press + 1 squat
5 min snatch test. 68 reps (10/10/9/9/8/8/7/7)
First ever snatch test I think. Not too bad.
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aussieluke
Total Posts: 5439
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09-27-13 09:54 AM - Post#783635
Finding it almost impossible to follow a plan at the moment. Chose to work through lunch so I could leave work early to get home to my sick baby and his knackered mum instead of training.
So at home tonight I did:
32kg one arm press 1,2,3, 1,2,3, 1,2
Whilst cooking dinner.
It's a public holiday Monday so I wont be at work to train then either.
Maybe trying to follow a plan is asking too much at the moment. Have no idea when I'll be able to train from one day to the next.
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AusDaz
Total Posts: 3611
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09-27-13 09:48 PM - Post#783678
Typing this as I sit at PMH with the 4 year old who was admitted at 4am yesterday (but is making a speedy recovery, thankfully). So I understand. And I think you are doing a good job of doing what you can when you can. If you are a professional or full time athlete then the rest of your life fits around your training. For everyone else, training has to fit around the rest of their life. At the moment, you have other priorities. Later you will have more time.
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aussieluke
Total Posts: 5439
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09-27-13 11:41 PM - Post#783682
Sorry to hear that mate hope your little one is ok. My boy's just had a cold and a tooth finally oop through and got a worse reaction to his jabs last week than usual - all at the same time. His ooor mummy has had an awful week as all he's done is cry. Thank god nothing worse was wrong with him.
I just feel like one of those guys who switches programs every two weeks as soon as something new and interesting comes along on the Internet. Just too hard to stick to anything solid at the moment. Just doing what I can.
Like you say, it doesn't really matter!
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aussieluke
Total Posts: 5439
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10-01-13 02:06 AM - Post#783876
Monday
50 swings with 32kg (10-15-25)
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aussieluke
Total Posts: 5439
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Tuesday October 1
Day 1
3 rounds, 24kg bell:
10 Swings
Press 1/1
15 Swings
Press 2/2
25 Swings
Press 3/3
50 Swings
1 Prying Goblet squat
25 mins
Edited by aussieluke on 10-02-13 02:03 AM. Reason for edit: No reason given.
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aussieluke
Total Posts: 5439
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10-02-13 02:04 AM - Post#783951
Day 2
3 rounds, 24kg bell:
10 Swings
Goblet Squat 1
15 Swings
Goblet Squat 2
25 Swings
Goblet Squat 3
50 Swings
1/1 Windmill
30 mins
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aussieluke
Total Posts: 5439
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10-03-13 02:13 AM - Post#784058
Day 3
3 rounds, 24kg bell:
10 Swings
Press 1/1
15 Swings
Press 2/2
25 Swings
Press 3/3
50 Swings
1 Prying Goblet squat
38 mins (slower than Monday, but included messing around trying to set up camera to film my swings)
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aussieluke
Total Posts: 5439
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10-04-13 09:23 PM - Post#784274
Friday off.
Saturday: day 4
3 rounds with goblet squats. 300 swings.
Forgot about windmills or any other mobility movement.
Used HR monitor and between sets rested until hr dropped to around 115. Felt about right.
Didn't record properly but after each set (including goblet squats) hr was around: 10/150 15/160 25/175 50/180
Will record properly next time.
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aussieluke
Total Posts: 5439
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10-07-13 02:07 AM - Post#784408
Monday
24kg swings/32kg press
3 x 10/1, 15/2, 25/3, 50
Messed around with camera again so took too long and my form still sucks.
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aussieluke
Total Posts: 5439
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10-08-13 02:46 AM - Post#784516
Tuesday, Day 5
24kg swings/32kg goblet squat
3 x 10/1, 15/2, 25/3, 50
Form 'felt' better today. 34 minutes. Sweaty mess.
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Jason Lake
Total Posts: 1920
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10-08-13 05:34 AM - Post#784519
Excellent work!
Tuesday, Day 5
24kg swings/32kg goblet squat
3 x 10/1, 15/2, 25/3, 50
Form 'felt' better today. 34 minutes. Sweaty mess.
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aussieluke
Total Posts: 5439
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10-10-13 01:59 AM - Post#784707
Cheers Jason!
Wednesday, Day 6
Today I used the 32kg for the 10 and 15 swings and 24kg for the 25 and 50.
Plus 32kg presses.
3 x 10/1, 15/2, 25/3, 50
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aussieluke
Total Posts: 5439
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Friday, Day 8. (Logged previous days all wrong!)
End of week 2.
32kg for the 10 and 15 swings and 24kg for the 25 and 50.
32kg Goblet Squats
3 x 10/1, 15/2, 25/3, 50
Under 31 minutes. No videoing or messing about.
Edited by aussieluke on 10-11-13 02:45 AM. Reason for edit: No reason given.
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aussieluke
Total Posts: 5439
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10-11-13 02:47 AM - Post#784789
2400 swings so far. Still only doing 300 a day. ...which is a LOT for me.
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