Fiber

July 17, 2011

Back to Plus.
Grind Day

C&P
16kg; 5/5
20kg; 5/5
24kg; 5/5
28kg; 5/5
32kg; 5/5

36kg
9 minutes
4 x 3/3

Goblet Squats
24kg
7 minutes
7 x 3
21

Double C&P
28kg/28kg
8 minutes
7 x 3

July 10th, 2011

First foray into Return of the Kettlebell.

I can not do double snatches so I did 5 double swings to a single snatch and then did the presses

Double Swings to
Double Snatch to
Double Press Ladders
Then Double Front Snatches on the last ladder. I only did two ladders, but five rungs, with the 24kg’s

Double Swings 24kg/24kg;10 x 5
Double Snatches 24kg/24kg; 10 x 1
Double Press Ladders 24kg/24kg; (2*(1, 2, 3, 4, 5)
Then Double Front Snatches 24kg/24kg; 2 x 5

The presses were easy. I was way out of wind from the double swings.

July 6th, 2011

Grind Day

C&P
20kg; 5/5
24kg; 5/5
28kg; 5/5
32kg; 5/5

36kg
8 minutes
3 x 3/3

Goblet Squats
24kg
7 minutes
7 x 3
21

Loosing focus. Thinking too much about work.

June 30, 2011

Ballistic Day

LCCJ
16kg/16kg
8 minutes
8 x 3
24/24

TGU
24kg
9 minutes
5 x 1/1

Swings
20kg
10 minutes
10 x 10/10


Today was another ease back into it day. However, I actually PR’d with the 24kg TGU’s in volume/intensity density.

June 27, 2011

Grind Day

C&P
16kg; 5/5
20kg; 5/5
24kg; 5/5

28kg
10 minutes
6 x 3/3

Goblet Squats
20kg
10 minutes
10 x 3
30

Double C&P
24kg/24kg
8 minutes
6 x 3

Been a while. Work's been busy. Just easing back into it.

May 5, 2011

Ballistic Day

LCCJ
20kg/20kg
10 minutes
7 x 5
35/35

TGU
24kg
8 minutes
3 x 1/1

Swings
20kg
10 minutes
10 x 10/10

May 2, 2011

Grind Day

Kneeling Chops
Kneeling Halos
Kneeling Press for warm-ups
12kg
2 x 5/5/5/5

C&P
20kg; 5/5
24kg; 5/5
32kg; 5/5

36kg
8 minutes
4 x 2/5


Goblet Squats
24kg
7 minutes
4 x 4
16

Double C&P
24kg/24kg
7 minutes
7 x 3


First day back from a long layoff.
Work is super busy, plus I got additional responsibility.
Also, I’ve been recovering from either plantar fasciitis or a bruised heel. I’m leaning towards the former. The LCCJ’s aggravated that pretty good.

March 24, 2011

Ballistic Day
Light

LCCJ
20kg/20kg
11 minutes
3 x (2, 4, 6)
36/36

TGU - Partials
28kg
9 minutes
2 x 1/1 by 3’s to post.

Bloody nose ended the session.

March 23, 2011

Grind Day

Kneeling Press for warm-ups
12kg
2 x 5/5/5/5

C&P
36kg
10 minutes
7 x 2/2

Goblet Squats
20kg
2, 4, 6, 6, 4, 2

Assisted Pull-ups
3 x 5

Glutes’ and Hammies have been in spasm for the last few days.

Great Pull-up Videos

Since one of my goals is to get my Fat Butt over the bar these two videos caught my attention.

March 16, 2011

Ballistic Day

LCCJ
24kg/24kg
7 minutes
7 x 5
35/35
PR

TGU
24kg
6 minutes
3 x 1/1
3/3

Huffing like a steam engine after the clean and jerks. Dry heaving while on my back with the TGU’s spoiled my day.

Perspective – A rank I for a 135 man is 35 reps with the 24kg. I have a loonngg way to go to get to my goal of 85 straight reps with 32kg/32kg in 10 minutes. A llllooooooonnnnnngggggg way to go.

Plus probably isn’t the best program for that goal.

I’m pretty sure that my top three right now are C+P the beast, improve back stability in the squat, and actually having a pull-up. I could be working harder on my conditioning, but not while dry heaving ; ) Once I tackle goals one and two I need to chase after the SSST…then RTK and my LCCJ goal will fall.

Line ‘em up and knock ‘em down; one at a time.

March 14, 2011

C&P
40kg
10 minutes
5 x 2/2
10/10

On February 2nd I did the same set, rep, time scheme only with the 36kg, It was my first time with the 36kg and this is my first time with the 40kg in only 40 days.

Sweet!

March 13, 2011

Ballistic Day

LCCJ
20kg/20kg
9 minutes
7 x 6
42/42

TGU
24kg
10 minutes
5 x 1/1
5/5

March 9, 2011

Grind Day

Kneeling Press for warm-ups
12kg
2 x 5/5/5/5

C&P
32kg
8 minutes
5 x 5/5
A drop in working weight. Felt really strong, but winded.


Goblet Squats
24kg
9:30 minutes
2, 4, 6, 8, 10, 8, 6, 4, 2
50
Really tight in the back. I'm not going to push too hard. Definitely need to strengthen the lower lumbar.

Double C&P
28kg/28kg
7:30 minutes
6 x 4
These presses felt strong, but the cleans were not 'clean'. Also, my grip was starting to give on these.

Beast Swings
48kg
5 minutes
5 x 12
That was it for my grip.

Assisted Pull-ups
5 x 5
Sets performed between work sets.
I think these will get me where I want to go, but it will be a long road.

March 7, 2011

Variety
Snatches
20kg
10 minutes
8 x 7/7

TGU
20kg
12 minutes
9 x 1/1

Bridges
15 lb sandbag
3 x 20
60

Assisted pull-ups
6 x 5

March 4, 2011

Ballistic Day

LCCJ
24kg/24kg
10 minutes
3 x (2, 4, 6)
36/36

TGU – Partials (Reverse)
24kg
13 minutes
4 x 1/1 by 3’s
(From standing to knee to post to bridge to sitting and back three times is one rep.)

I wanted to try some double snatches. There is quite a pull on the downward swing. I performed them in a drill I’ve used with singles.
Double Swing, Swing, Snatch
20kg/20kg
5 minutes
5 x 3
30 double swings
15 double snatches

March 2, 2011

Grind Day


C&P
36kg
8 minutes
8 x 2/2

Goblet Squats
24kg
7 minutes
5 x 6

Double C&P
28kg/28kg
9 minutes
9 x 3

Beast Swings
48kg
5 minutes
5 x 12

Jack knife pull-ups
10 lbs
6, 5, 4, 3, 2

February Recap.

Ten workouts – three ballistic, five grinds, and two variety. That’s an average of one workout every 2.8 days. Well that’s consistent anyway. Checking off the calendar I see one lengthy gap. Timed work sets totaled 193 minutes – just shy of 3 and one third hours. Less than last month, but remember that’s ‘timed’ work sets. I experimented with pyramids this month and didn’t time everything. The total weight lifted was 76,438 pounds. A lot less than last month. It’s easy to see that I only swung the beast once in February and with only three ballistic workouts in February I missed a lot of swing volume. I really didn’t feel like I was dialing it in during February. Maybe it was the weather, maybe it was work, maybe because I’m primarily focusing on squat technique – whatever, I didn’t really feel like I made much progress. Certainly a huge weakness with February’s practice time was the number of workouts, especially the ballistics. With only three ballistic workouts in February I’m not boosting my conditioning they way I should. Something to be conscious of during March.

I recorded 16 personal records in 10 work rounds:

Goblet Squat – 2(Volume PR), 2(Rep PR), 1(Volume Density PR)
Clean and Press – 1(VPR), 3 (RD PR), 3(VD PR)
Double Clean and Press – 2(V PR), 1 (VD PR)
Long Cycle Clean and Jerk – 1(V PR)

Types of PR’s I’m keeping track of:

Volume = total weight lifted per lift or overall
Volume Density = total weight lifted per minute
Reps = number of lifts with a given weight
Rep Density = number of lifts per minute

PR elements others keep track of are volume, intensity, density, and fatigue index. Intensity and fatigue index rely on knowing your 1 rep max. Although not impossible I think it’s impractical to track intensity and fatigue index with my kettlebell work. I do think that tracking overall reps (for endurance) and rep density (how much I really own a bell or a lift) are valuable for me. If I want to ‘turn it up a notch’ I can plan accordingly. But that’s just what works for me.

February 28, 2011

Should have been a ballistic day, but turned into a variety day. I wanted to focus on Goblet Squats first since that is my primary objective right now. After 11 sets I was ready to cramp up and decided that long cycle and swings weren’t in the cards for today.

Goblet Squats
20kg
11 minutes
11 x 6
66

Bridges
15 lb sandbag
3 x 15
45

Bottom up cleans with a walk for 30’
16kg
4/4

February 27, 2011

Grind Day

C&P
36kg
11 minutes
6 x 3/3

Goblet Squats
20kg
10 minutes
6 x 5

Heavy Swings
48kg
5 minutes
5 x 12

C&P
24kg/24kg
3 minutes
3 x 5

Beat.

February 24, 2011

Ballistic Day

I just wanted to test my LCCJ. Maybe not the best of ideas right after a heavy grind session, but I wanted to see how long 5 ladders of (2, 4, 6) would take.

LCCJ
20kg/20kg;
5 x (2, 4, 6)
18 minutes
60/60
Volume PR for 20’s

I completed the first three ladders in 10 minutes for an average of 3.6 reps a minute. The final tally was 3.3 reps per minute. I’d like to get that down to 6.9 reps per minute.

February 23, 2011

Grind Day

C&P
36kg;
6 x 2/2 minutes
in 7 minutes
12/12
Rep PR for 36kg

Goblet squats
20kg;
2, 4, 6, 6, 4, 2
9 minutes
24

Double C&P
28kg/28kg;
7 x 3
8 minutes
21/21
First time

All about the tool?

I saw this kettlebell in Men's Journal. I had to laugh. Everyone is trying to milk the Kettlebell Invasion. It is a contoured kettlebell so you won’t hurt your arm. If your technique is good you won’t hurt your arm either.

But then I thought about tools. The kettlebell is just a tool. The barbell is another tool. There's lots of debate about which tool is best. In my mind it's all about personal preference. Kettlebells aren’t the end all, but they can do things barbells and dumbbells don’t do as well. Maybe a better way to put it is horses for courses. I had a specific reason for choosing kettlebells for my primary tool, but I don’t intend to limit myself to 106 lbs.

I remember when my future ex-wife and I were dating. She bought a Suaro dresser. Lots of parts. She wanted me to put it together. OK, I was trying to be a good guy. I asked her if she had a screwdriver and she said that she did. Then she brought out the green handle which housed different bits. It was a piece of shit and it turned a nice evening into a long ordeal. But that tool was fine for her.

I can remember when I got my first weight set. It was from Sears and it had a cheap hollow bar and plastic covered cement plates - 2.5, 5, 10, and 15 pounders. It was red, white, and blue. I think my dad bought it in 1975. There is no way I would lift with that set now. But it was my first set and it got the job done. Not the job of making me strong, the job of introducing me to lifting.

Now in addition to my kettlebells I have several 'iron pills' and bars. They are not Elko's they’re from Sears, Walmart, and Sports Authority. Far from the top of the line, but they are getting the job done for what I need.

Who knows maybe a contoured kettlebell that some soccer mom buys will set some kid on the right path. Maybe they would be the right tool for the right person in the right time and place.

It’s not for me to judge.

Then again...

Be Your Own Hero

Nate Green is giving away a book on being your own hero. It was an easy read and it's free.

Go get it:

A Crash-Course In Building a Badass Body, Getting Your Shit Together, and Living the Life of Your Dreams

February's Template

A little late, but this is February's Template (and maybe March's too). Strictly speaking I am deviating from the ETK + template now that I've encorporated ladders and some straight sets, but I think I'm still close enough in terms of how the days are set up and since the goal is still high volume/density.


Grind Days

Presses -WS#1, 1, 2, 3, 4, 5, 6
1, Clean and Press, 32, 32, 32, 36, 36, 36
2, Clean and Press, 32, 32, 32, 36, 36, 36
3, Clean and Press, 32, 32, 32, 36, 36, 36
4, Clean and Press, 32, 32, 32, 36, 36, 36
5, Clean and Press, 32, 32, 32, 36, 36, 36
6, Clean and Press, 32, 32, 32, 36, 36, 36

Squats, 1, 2, 3, 4, 5, 6
1, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
2, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
3, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
4, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
5, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24
6, Goblet Squat (3 ct), 20, 20, 20, 20, 24, 24

Presses -WS#2, 1, 2, 3, 4, 5, 6
1, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
2, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
3, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
4, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
5, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28
6, Double C+P, 20/20, 24/24, 24/24, 24/24, 28/28, 28/28

Beast Swings

Ballistic Days

PP/Jerks, 1, 2, 3, 4, 5, 6
1, VPP, 12/12, 12/12, 12/12, 16/16, 16/16, 16/16
2, OA Jerk, 16, 20, 20, 20, 24, 24
3, LCCJ, 20/20, 20/20, 20/20, 24/24, 24/24, 24/24
4, LCCJ, 20/20, 20/20, 20/20, 24/24, 24/24, 24/24
5, LCCJ, 20/20, 20/20, 20/20, 24/24, 24/24, 24/24
6, LCCJ, 20/20, 20/20, 20/20, 24/24, 24/24, 24/24

TGU/ WM, 1, 2, 3, 4, 5, 6
1, TGU - Partials, 20, 20, 20, 20, 24, 24
2, TGU - Partials, 16, 20, 20, 20, 24, 24
3, TGU, 16, 20, 20, 20, 20, 24
4, TGU, 16, 20, 20, 20, 20, 24
5, TGU, 16, 20, 20, 20, 20, 24
6, TGU, 16, 20, 20, 20, 20, 24

Pulls, 1, 2, 3, 4, 5, 6
1, Swings - Two handed, 20, 24, 28, 32, 40, 40
2, Swings - One handed, 20, 20, 20, 24, 24, 24
3, Swings - Roundabout, 20, 20, 20, 24, 24, 24
4, Swings - Alt, 20, 20, 20, 24, 24, 24
5, Double swings, 20/20, 20/20, 20/20, 20/20, 20/20, 24/24
6, Swings - Various, 16, 16, 16, 20, 20, 20

February 14, 2011

Ballistic Day
Light

LCCJ
24kg/24kg
8 minutes
2 x (2, 4, 6)
24/24

TGU - Partials
24kg
7 minutes
3 x 1/1 by 3’s to post.

Swings
24kg
7 minutes
7 x 20

I like adding the partials to the template. I wind up spending a good amount of time under tension with a bell I don't yet 'own' with the TGU's.

Coming out of the closet.

OK. It’s not what you’re thinking. This post isn’t about my “orientation”. I like women….well, I like some women, and all other alternatives are unacceptable. (Insert picture of a goat here) It’s a testosterone thing. Get over it.

But I digress.

This post is about my body. Currently I am aware of the following weaknesses:
Left shoulder – primarily due to scar tissue;
Right shoulder blade – I have no idea;
Right lower back – originally due to a lifting incident in 9th grade, perhaps also tight IT bands;
Right knee – karate incident, and also movement imbalances;
Right ankle – immobility, sprains, etc; and
Dear Abbies – apparently don’t “fire” properly. I have thoughts on this, but that’s a different post for a different day.

So…body parts, closet – What gives?

I know I’ve only tossed around the 36kg a few times, but something unexpected is happening. When I moved from the 24kg to the 32kg I developed shoulder pain. This happened three times. Then I got smart and purchased a 28kg and bridged the gap. I have been using the 32kg for a couple of months without any shoulder pain, but I leapt to the 36kg without fully “owning” the 32kg. I was going to try some micro progressions, but when I was able to press the 36kg I decided to skip the whole duct taping of 2.5 lb incremental plates.

I’ve been waiting for the other shoe to drop.

Hopefully, I’m not speaking (writing) too soon, but I think I know why I haven’t had the shoulder pain I was expecting. I think it’s because I’m sleeping on the couch. Seriously.

Wait a second…coming out of the closet, sleeping on the couch, he admits to being a grumpy old bachelor. What is going on?

You see about three weeks ago one of the shelves in my closet busted. Apparently I have too many T-shirts. (Again it’s a testosterone thing) Shirts and pants flying all over the place - total mayhem. Well, I need the pants for work…and walking the dog. So they couldn’t be lying on the floor. They went on the bed. Same with my t-shirts, and a few DVD’s that I keep in the closet (I told you it’s a testosterone thing). No room on the bed. So I’ve been sleeping on the couch. I actually like the couch. Fixing the closet will only take 20 minutes. I have finally got all the right parts. I just only have so much energy, and did I mention that I like the couch?

The critical piece is that I’m a stomach sleeper. Always have been. However, on the couch I can only sleep on my back or side. And I think that makes all the difference. When I’m on my stomach in bed my shoulder is usually too close to my ear in what is an unhealthy extended position. (Hyper flexion?) The couch limits my options to more healthy choice and, I believe, better shoulder health. So now the question is: If it’s broke do I have to fix it? The closet I mean.

I may try to get in a few more pressing workouts first.

February 13, 2011

Grind Day
Heavy
Very Heavy
I hate pyramids, but big boys have big appetites and it’s been a few too many days since my last workout. This was due to parenting schedule and a Gopher game. Anyway, tonight was about volume not density.

C&P
36kg
16 minutes
2, 4, 6, 6, 4, 2
24/24
PR

Pyramid superset
Not timed
2, 4, 6, 8, 10, 10, 8, 6, 2
Goblet squats
20kg,
60;
and
Double C&P
24kg/24kg
60/60
PR for GS and a recent PR of DC&P’s.
I could easily be doing doubles with the 28’s, but I hesitate to load my back too much right now.

Bridges
15 lb sandbag
3 x 15

Jack knife pull-ups
10 lbs
6, 5, 4, 3, 2

February 9, 2011

Grind Day
Took a run at a couple of pyramids.

C&P
36kg
8 minutes
5 x 2/2
10/10

Goblet Squats
16kg
12.5 minutes
2, 4, 6, 8, 6, 4, 2

Double C&P
24kg/24kg
14.5 minutes
1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1
49/49

February 8, 2011
Variety
Jack knife pull-ups
5, 4, 3, 2, 1

Bridges
3 x 15

February 7, 2011

Ballistic Day

LCCJ
20kg/20kg
10 minutes
3 x (2, 4, 6)
36/36

Goblet Squats
16kg
5 x 1

Swings
20kg
7 minutes
6 x 20


I had a lesson on Saturday. I asked a question about the “Magic” of ladders. My thinking is that when a person is focusing on density then ladders get in the way and a simple set rep scheme might be better. The answer I got was that ladders are useful for managing fatigue. Then I was introduced to pyramids which are actually high fatigue.




During the lesson I popped my pyramid cherry on double cleans and presses: 20kg/20kg x (2, 4, 6, 8, 6, 4, 2). Brutal.

We started some GS/Swing pyramids, but then switched focus to working on my rounding problem with squats. I’ll be focusing on GS’s and stretching over the next couple of months.

February 2, 2011

Grind Day

C&P
36kg
10 minutes
5 x 2/2
10/10

Goblet Squats
28kg
4 minutes
6 x 4

Double C&P
24kg/24kg
7 minutes
6 x 4

Test drove the 36kg and the February template. Volume per minute PR’s in both the GS and the double clean and press. Ran out of steam so no beast swings or finishers.

January Recap.

Eleven workouts – six ballistic and five grinds. That’s an average of one workout every 2.8 days. I suppose that’s acceptable, a good start, but there’s room for improvement. Checking off the calendar I see several lengthy gaps. There are several reasons: parenting schedule, working too late or snow hampered commutes, fatigue, or Gopher Basketball games. Work sets (excluding warm-ups and finishers) totaled five and a half hours and the total weight lifted was 125,822 pounds.

On the more positive side of things I recorded personal records in 10 work rounds (I have yet to add to the PR page): three in LCCJ, two beast swings, two double C&P’s , and one each in double front squats, TGU’s, and clean and presses. The 10 include seven for volume per minute, five for total volume, and four for rep per minute.

The back, shoulder, and knee seem to be holding up. (Knock on wood.)

I’ll be updating the template for February after I meet with my trainer this weekend.

I’m hoping small steps yield healthy progress for 2011.

January 31, 2011

Ballistic Day

VPP
16kg
11 minutes
22 x 3/3

TGU’s
20kg
7 minutes
3 x 1/1

Swings - Alt
24kg
11 minutes
10 x 20

January 30, 2011

Grind Day

C&P
32kg
9 minutes
5 x 2/2/2/2
20/20

Goblet Squats
20kg
6 minutes
10 x 3

Double C&P
20kg/20kg
12 minutes
9 x 5

Heavy Swings
48kg
10 minutes
7 x 12

January 28, 2011

Ballistic Day

LCCJ
20kg/20kg
10 minutes
2 x (2, 4, 6, 8)
40/40

TGU’s
20kg
12 minutes
6 x 1/1

Swings - Roundabouts
20kg
6:30 minutes
6 x 20

January 24, 2011

Grind Day

C&P
32kg
8 minutes
5 x 3/3

Double Front Squats
20kg/20kg
7 minutes
4 (1, 2, 3)

C&P
20kg/20kg
12 minutes
4 x (2, 3, 5)

Heavy Swings
48kg
5 minutes
5 x 10

My Programming

I am currently using a program that was published in a back issue of Ironmind’s Milo . (ETK + )
The program, written by Pavel, is a comprehensive template geared for dynamic strength, slow strength, and conditioning.

I believe that Pavel once posted a similar program on 2006:

The total kettlebell strength and conditioning package

If strength and conditioning are your equal priorities, the following foolproof template will serve you well. Focus on strength twice a week and on conditioning twice a week. Work your endurance the day after strength. For instance, Mon –strength, Tue –conditioning, Thursday –strength, Friday conditioning. On Mondays and Thursdays do presses, front squats, and other low rep grinds. Heavy low rep quick lifts, e.g. double kettlebell swings or snatches, belong here as well. So does heavy ab work.

Tuesdays and Fridays are all about high rep ballistics: swings, snatches, cleans, jerks. Get-ups, windmills, and other ‘resilience’ drills can be fitted into any day. You may change the exercises but you may keep the template for years if you wish.

The program allows for more techniques than the original Enter program. Actually a lot more. But the basic template can be changed. It is composed of two grind days, two ballistic days and can have two variety days in a week. The micro cycle lasts for two weeks to accommodate a hard, medium, light wave.

On a grind day there are two pressing exercise rounds and a squat exercise round. There is also an optional pull-up round. Ballistic days have a pull and a push press/jerk exercise round. It is important to mention that the program is designed to be a high intensity program so lifts like the dead lift are best relegated to the variety days.

Dice play an important role (pun intended) in the program. The time for each exercise round is determined by a roll of two dice, the actual type of lift is determined by a roll of one dice, and the weights that are used are also determined by a roll of the dice.

I have made a few modifications to the template as written in the article. There were several techniques per each lift. I’ve narrowed it down. For instance for the pressing there were six types of presses. I currently only wish to work on two variations – the one armed clean and press and the two armed clean and press. In the article Pavel had the same chart for the first and the second pressing exercise rounds. I have two separate charts for each because I purposefully want to have heavy singles in one round and doubles in the second. I’ve made similar restrictions in the number of techniques used in the other charts in order to focus on the few techniques I’m interested in. I will probably add more of Pavel’s suggested variations at some future date in order to gain the effect of working on “same, but different” presumably to recruit additional motor units.

Also, after considering Pavel’s 2006 post I’ve added heavy swings to my grind days and TGU’s to my ballistic days.

The last alteration I’ve made is to add a third dice for the determination of time to the two ballistic rounds and the rounds for double C&P’s.

My chart for January looks like this:


Presses -WS#1, 1, 2, 3, 4, 5, 6
1, Clean and Press, 32, 32, 32, 32, 32, 32
2, Clean and Press, 32, 32, 32, 32, 32, 32
3, Clean and Press, 32, 32, 32, 32, 32, 32
4, Clean and Press, 32, 32, 32, 32, 32, 32
5, Clean and Press, 32, 32, 32, 32, 32, 32
6, Clean and Press, 32, 32, 32, 32, 32, 32

Squats, 1, 2, 3, 4, 5, 6
1, Goblet Squat, 16, 20, 20, 24, 24, 28
2, Goblet Squat, 16, 20, 20, 24, 24, 28
3, Double Front Squat, 20/20, 20/20, 20/20, 24/24, 24/24, 28/28
4, Double Front Squat, 20/20, 20/20, 20/20, 24/24, 24/24, 28/28
5, Double Front Squat, 20/20, 20/20, 20/20, 24/24, 24/24, 28/28
6, Double Front Squat, 20/20, 20/20, 20/20, 24/24, 24/24, 28/28

Presses -WS#2, 1, 2, 3, 4, 5, 6
1, Double C+P, 20/20, 20/20, 20/20, 20/20, 24/24, 24/24
2, Double C+P, 20/20, 20/20, 20/20, 20/20, 24/24, 24/24
3, Double C+P, 20/20, 20/20, 20/20, 20/20, 24/24, 24/24
4, Double C+P, 20/20, 20/20, 20/20, 20/20, 24/24, 24/24
5, Double C+P, 20/20, 20/20, 20/20, 20/20, 24/24, 24/24
6, Double C+P, 20/20, 20/20, 20/20, 20/20, 24/24, 24/24

PP/Jerks, 1, 2, 3, 4, 5, 6
1, VPP, 12/12, 12/12, 12/12, 16/16, 16/16, 16/16
2, OA Jerk, 16, 16, 16, 20, 20, 24
3, LCCJ, 16/16, 20/20, 20/20, 20/20, 20/20, 24/24
4, LCCJ, 16/16, 20/20, 20/20, 20/20, 20/20, 24/24
5, LCCJ, 16/16, 20/20, 20/20, 20/20, 20/20, 24/24
6, LCCJ, 16/16, 20/20, 20/20, 20/20, 20/20, 24/24

Pulls, 1, 2, 3, 4, 5, 6
1, Swings - Two handed, 16, 20, 24, 28, 32, 40
2, Swings - One handed, 16, 20, 20, 20, 24, 24
3, Swings - Roundabout, 16, 20, 20, 20, 24, 24
4, Swings - Alt, 16, 20, 20, 20, 24, 24
5, Double swings, 16/16, 20/20, 20/20, 20/20, 20/20, 24/24
6, Snatch, 16, 16, 16, 16, 16, 16

January 22, 2011

Ballistic Day

LCCJ
20kg/20kg
8 minutes
3 x (2, 4, 6)
36/36

TGU’s
20kg
11 minutes
6 x 1/1

Snatches
16kg
10 minutes
4 x (5, 10)

Whine, Women, and Song

Whine


Do you have items in your home that kind of take on a life of their own and start multiplying - toys, shoes, hats, magazines, dvd's, books, cutlery? Well we've had another addition to the KB Krew. The problem is that these additions are heavy and a little spendy.

I may not need it right now, but I'm hoping to soon. The 36kg is 80 pounds of pure badness. I consider it an intermediate bell, meaning it bridges the gap between the 32kg and the 40kg. This past summer I learned to appreciate the intermediate bell when I added a 28kg (and then another 28kg). After taking several runs from the 24kg to the 32kg (a difference of about 18 lbs) and getting hurt every time, I figured there needs to be a better approach.

Some people believe that tons of volume makes you stronger. Well it does if you want to work on strength endurance. But I'm coming to the way of thinking that for max strength efforts incremental loading is better. I've done the loads of volume route and it has it's place, but I think this is some sideways thinking in that my journals are not showing much progress max strength wise (not that that's the end-all), but if I want to make it to the Beast (48kgs), upwards progress is required.

Other people espouse the use of duct tape and small plates. And I’m not throwing that idea out, but…well, it just seems a little clumsy. Besides I can foresee a future where I’ll need the 36kg for other programming.

I also can hear it now. Why do you need all those bells fool? When I look at my log for the past month I’ve used: 12kg, 16kg/16kg, 20kg/20kg, 24kg/24kg, 32kg, and the 48kg. So that means I haven’t used the 10lber (I do when I’m rehabbing – arm bars), the 28kg/28kg (I did in December and will in March), the other 32kg (so what), and the two 40kg bells (who knows). I think that I can confidently say I’m getting good usage out of my set.

So why the whine? Well, it just gets spendy. But I could have worse hobbies.

Women

Who doesn't love strong women? Sure, I'll admit it. I love beautiful women, but there's something special about women who are strong. I think they can bring out the better in men. As a man I could choose to be emasculated by their feats, or I can be inspired and step up and be a better man. I'll choose the later. Thanks Lady's!

The Song

Ever read something and think: I could have written that? Well I could have written this - (http://www.sinewandsteel.com/2011/01/20/why-i-train-alone/), but I'll admit that my version wouldn't have been as poetic. It strikes a cord in me.

January 19, 2011

Grind Day

C&P
32kg
7 minutes
5 x 3/3

Double Front Squats
24kg/24kg
9 minutes
4 (1, 2, 3)

The template called for more pressing and some swings, but that’s all the energy that I had. I did start the double cleans and presses, but quickly gave up due to deterioration of technique. Better to call it quits and live to lift another day.

January 17, 2011

Ballistic Day
Heavy

LCCJ
24kg/24kg
7 minutes
4 x (2, 4)
32/32

TGU’s
16kg
10 minutes
10 x 1/1

Swings - Doubles
24kg/24kg
5 minutes
5 x 10

January 10, 2011

Ballistic Day
Heavy?

LCCJ
20kg/20kg
16 minutes
4 x (2, 4, 6)
48/48

TGU’s
16kg
9 minutes
4/4

Swings - Roundabout
24kg
9 minutes
8 x 20

January 9, 2011

Grind Day
Light?

C&P
32kg
8 minutes
6 x 3/3

Goblet Squats
20kg
7 minutes
6 (1, 2, 3)

C&P
24kg/24kg
16 minutes
4 x (2, 3, 5)

Heavy Swings
48kg
9 minutes
6 x 10

1. The whole heavy, medium, light thing is lost on me. Everything is full steam ahead, or rather as much steam as I have. It is going to take a while to learn how to monitor this.

2. I’m not going to report warm-up and cool down exercises for now, just the work sets.

3. Two work sets of Clean and Presses smokes me. I’ve arranged my template to have the heavy sets first, but then the doubles work later. This is kind of like a drop set, but I could never do doubles with my top weight that I’m using for singles.

4. I’m very cautious of my back right now. These are some heavy loads and every time I’ve been too enthusiastic I tweak my back. I’m hoping that the heavy swings and shorter than typical (for me) work sets of cleans and presses help to strengthen that old posterior chain. I am really taking my time to warm up my back with body weight squats and the foam roller.

January 2011

Ballistic Day
Medium

LCCJ
16kg/16kg
10 minutes
3 x (2, 4, 6) + (2, 4)
42/42

TGU’s
16kg
7 minutes
3/3

Swings
20kg
14 minutes
11 x (5, 5, 5 ,5)

January 5, 2011

Grind Day
Medium

C&P
32kg
10 minutes
7 x 3/3

Goblet Squats
24kg
8 minutes
7 (1, 2, 3)

Heavy Swings
48kg
6 minutes
6 x 10

First “Plus” workout.

First workout of the New Year.

It’s been a while since my last workout, and it was evident in that I felt every minute of this one – huffing and a puffing, good sweat, and the shoulders and arms are still shaking.

I need to re-think the warm-ups as they take too long.

Also, I passed on the pull-up work set and the second pressing work set. No sense going over board right off the bat.