DB snatch 40kg x6
Clean+Press, worked up to 81.5kg x1, not too hard. 61.5kg 1x10, 71.5kg 1x5
Fat grip DB clean+press 30kg 4x5 - much quicker than alternating hands after each rep. fun, but far too light a weight
to do later: pullups x50, some KB tabatas
What do you like to do for your KB tabatas? My 24kg bell arrived this morning, and I used it for tabata swings after my deadlift session. Too easy. Would snatches or cleans be a good way to make it harder, or should I experiment with duct taping on extra weight?
It can be as hard as you can make it, Maazer. I like KB snatches, 10 with one hand, ten with the other, no rest!
I actually started this today - why the hell not?
Averaged 20kg x 50 rep sets @ 1:40 mins with 4:20min rest to even it out at 6 mins, whole thing took about 2 hours. got a benchmark to beat now
Notes:
Muscles give out way before lungs do - never felt really out of breath once.
Use a weight you can only painfully just do 50 reps with - enough for a challenge, but not to heavy to mess with other lifting
Make sure your hinge is perfect every time
Prepare for new calluses…
AM: 10x50 swings, 1:30 per set, 4:20 rest = 5:50
Yeah, that article turned up at just the right moment :L
Thanks for the advice
Late PM:
DB snatch 40kg x5
Back Squat (Bulgarian wave loading) 125kg x3, 145kg x3, 155kg x2, 165kg x2, 175kg x2, 185kg x1, 145kg 2x3,5
KB swing 10x50
thats 1000 for the day
Are the 1000 kettle bell swings a day as hard as they make them seem in the article?
while you are doing them, pure hell, especially once you hit 600, and doing sets of 50 hurts from about 30 reps. But I’m finding it quite easy to recover from
DO NOT DO THESE IF YOU ARE SITTING DOWN ALL DAY!
So who taught you to KB swing? Apparently the technique is complicated.
I have given it a shot a few times before, but I have been reccommended to seek expert help in learning the technique properly.
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I just watched Dan John vids and practiced, felt very natural
I must confess, my disciples, that i din’t do ANY yesterday. Put my foot down a rabbit hole at the hampton court flower show then spent the rest of the day walking on it - not good, but feels okay today.
As a small business owner, I’m also finding it hard to find an extra 2 hours a day to do these in on top of my current training and needing an hour of reading before bed to actually be able to sleep. I think I may just pussy out by doing 1 hour of fasted KB swings in the morning and, by progressively decreasing rest periods, work up to 1000 swings in an hour. As it takes 1 hour to do 10x50 swings with 4:20 rest between 50 swings, if i bring that down to about 2:00, I’m golden. Its more about conditioning the muscles, I reckon my lungs could do an hour of that already, but the pump after 500-600 swings at the moment is unbearable.
(PM)
Clean+Press 80kg x1, just missed 85kg
62.5kg x10, 72.5kg x5 + 20sec hold
Fat grip C+P 35kg x3, 40kg x2, 20kg x10
pullups x30
I’ve been lurking in your log for a while but I thought I’d just let you know that I am lurking in your log. lol
You’re a pretty strong dude - much respect.
Thanks KK
Saturday Morning: Clean+Press 82.5kg x1, 64kg x10, 74kg 2x2, Deadlift 205kg x1, 165kg 3x3, 185kg 2x2, curls
Then I spent the rest of the weekend drunk on THE best toffee vodka, perfecting my BBQ belly pork and cooking burgers in the rain.
Today (PM) Complex KB swing x10 each hand - KB snatch x10 each hand - 10 full burpees, short rests. did three rounds before i realised I was tearing up my grass with the burpees, so I finished with 2x50 swings
Much more fun and productive than trying to get to the gym at that time of day
Ok. so I have been loosely ‘experimenting’ with pre-training carbs this past month. great energy etc, but its been packing it on around the belly area, so I’m getting back on the predator diet till I’m at the point where they aren’t going to be a problem. Next weekend will be a blip, however, due to the reenactment event I’m at. But I’m going to be chopping wood and hitting people with swords all day, so, cardio.
Outline: 60% protein, 40% fat, incidental carbs. Solid food after training.
2 day split - OHP variation + lower body variation, Back + accessory work
Bulgarian wave loading template
I was running this February and April, actually worked for me. Too bad I’m as focused as a moth when it comes to training
DB snatch 40kg x6
C+P 80kg x3, 65.5kg 2x5, 75.5kg 2x2
Deadlift 207.5kg x1, 167.5kg 2x5
forgot how difficult fasted training is
What do you normally for pre-training carbs?
Ive been trying a cup of rice and baked beans about an hour before training. Works a treat.
Looking foward to seein pics and videos of you playign with swords again!
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[quote]caveman101 wrote:
Then I spent the rest of the weekend drunk on THE best toffee vodka, perfecting my BBQ belly pork and cooking burgers in the rain.[/quote]
lol, sounds like a good time
Pinched my shoulder on wednesday, so gave it a rest. then the reenactment event was cancelled saturday morning due to severe flooding (there was literally a river running through everybodies camp), so we had a set-up and pack down within 24hours. tiring.
Sunday pm: KB 24kg circuit swing x40, snatch x20, x3 - have borrowed a nice 24kg competition KB off a friend, nobody in his PT classes can use it.
Monday AM
Fat grip DB clean and press 20kg 4x9 - easy
DB row 55kg 4x9 - easy
Squats 130kg 4x9 - hard after more than a week off squatting and trying to do all of it within 10mins
Hey buddy,
I have a new avatar pic aswell.
Twins!!!
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mines not near half as serial-killeresque, lol
decided to split the upper and lower. so as i woke up with exquisite leg soreness today:
24kg KB swing x40, snatch x20
FG DB C+P 24kg 5x7 - easy, although i think i have judged it right for the 5kg jump next week
DB Row 60kg 5x7 - easy
Triceps x20 - for a while I have been looking for a decent isolation movement that completely takes out any deltoid work, today I found it! Steep Decline skull crushers - BB or DB works great
Biceps x20