Well, its less bad than what most people do. Finding people who are good at lifting off to lift off for you would be good.

400 seems like a lot.

Swings are great but my main concern with it as the main conditioning means are two fold:

1. Huge eccentric component to it. Impacts recovery a good deal.

2. Does it really carry over to much beyond swings?

The issue is I don't often train with the same people and of the non-regs the handoffs can vary a lot. I'll definitely try to get some good sets in prior to comp, but even there they can be less than good.
Yeah, 400 does seem a lot.

I do feel a bit taxed this morning (hams and traps in particular). But that could also be because I've been a lazy slob for so long too. Now that the weather is getting better, I'll dig my bike out of storage and try to get a ride in here and there for some variety. What do I need it to carry over to that you think it won't? Genuine question.

A bad handoff is better than no handoff imo. Just ask whoever is there for one, if it is terribad ask the next guy. Instruct him beforehand what signal you will give when you are ready, and make him step away after handing you the bar.

How much does 200 swings in 18min get your heart rate up (on a scale of Australian rugby fan to puking imminent)?

Doesn't that big fancy gym of yours have a space for laying down 20m of fake grass (you could stitch together a few deadlift rugs) and putting in a sled/prowler?

It was higher than I would like, felt a little shaky afterwards. Grip was getting iffy, breathing was heavy.

We have big tires and a sled at the gym, but I wanted something I can do at home.

How often are you at the gym? You can kill yourself on a sled in like five minutes. Just do it at the end of your workout.

2-3 per week, but I go way to slow in my workouts but have no real desire to change. Is problem.

15th October:

Sumo Deadlift
222.5x3
222.5x3
222.5x3

Bench Press
110x4
110x4
110x4
110x4

TnG Bench Press
110x8

Prone Row
50x12
50x12
50x12
50x12

Another solid session, only managed one triple and two doubles at this weight last time, so very happy to get all three triples. Bench also felt very good, only one rep off my PR at 110 for tng.

21 Days To Go

110*8 on bench is nice

this^

16th October

200 swings in 16:10

They were KB snatches.


They did a 5 minute test. By the 4th minute they did 20 snatches in one minute. 5th minute they went balls out. Whatever number they got on the fifth minute was used for the study. So for example if they got 24 snatches on the last minute then the study involved 6 snatches per arm in 15 s, then rest 15s, and then switch arm and do 6 more snatches in 15s followed by 15s rest. Repeat and continue for 20 minutes.

Anyways kinda busy so not really making sense. Point is, it was probably about 280 snatches in 20 minutes. Heart rate was 93% of max, average for the 30 participants. 13.6 cal burnt per minute and another 6.2 per minute from EPOC.

I don't see why swings would be different. Less ROM but more weight.

I have had a couple of runs lately for 30 minutes at average heart rate 180. Obviously doing it wrong, should be doing swings instead.

I'll try to borrow a HRM and see what I get up to, but I doubt I do that much in 20 mins. Next time I'll bump up the number of sets by two or increase the number per set and see how I get on.

17th October:

250 swings in 18:01

Sick low back pump from this today, not sure if it is because Im doing them wrong or because I sat all day.

20th October

Squat
190x2
190x2
190x2

Bench Press
122.5x2
122.5x2
122.5x2

TnG Bench Press
100x13

Cable Row
62.5x12
62.5x12
62.5x12

Training with a group was fun tonight. Squats felt kind of heavy, but moved ok. Bench felt decent, nice rep PR at 100.

16 Days To Go

You are a strong kiwi!

That bench is out of control. Calculator shows three wheels TNG might be there.

If two wheels is definition of man, what is three wheels? Superman?!!

Yeah, despite why attempts to sabotage by not training bench press seems to be ok. Technique improvements have helped. Might try 150 in the slanger in the weekend and then if that goes well try three wheels again soon

22nd October:

TnG Bench Press
125x1
132.5x1
140x1

Slingshot Bench Press
145x1
145x1
145x1

Pendlay Row
75x8
75x8
75x8
75x8
75x8

3ct Pause Bench Press
105x3
105x3



Butt came up, but i'll count it.

14 Days To Go

What's your difference between comp, TNG and 3 count. Mine was like 5% for each. Now my comp and two count are the same so I'm probably not counting right

How hard was 140. That ties a pr Right?

And how much do you get out of the sling shot. I got like 10%

No lift.


And also that's fake three wheels. You missing 7 pounds.

Opinion noted, and discarded

I don't really know what differences between those, as I rarely TNG or do 3 count at consistent times to get a good feeling. Going to say more than 5%.

In the XL one I was using today, previously I'd get 7.5kg out of it. But with a slightly wider grip now I'd guess I'd get closer to 10. It's not very tight.

I've paused 140 once before, last year. It felt very tough... but I'm a but tired and 2 days off an AMRAP, so I'll take it.