Wednesday 3/11 (PM)
A1. Double KB Complex 1x44
A2. Lat Pulldown 10x110, 120, 130, 140, 150
A3. Chest Press 10x110, 120, 130, 140, 150
A4. KB Swing 25x88
Five rounds. That was the prelude to get me good and warm. Tonight’s MAIN EVENT:
KB Clean-N-Press 6x88
First time successfully doing this for six consecutive reps (alternating right-left-right-left-right-left).
Double KB Long Cycle 5x44’s
Double KB Long Cycle 4x44’s
Double KB Long Cycle 3x44’s
Double KB Long Cycle 2x44’s
Double KB Long Cycle 1x44’s
Thursday 3/12 (AM)
Double KB Long Cycles x 44’s
1, 2, 3, 4, 5, 6, 7, 8, 9, 7, 3, 3, 3, 3, 3, 3, 3, 3, 1
Thursday 3/12 (PM)
A1. Double KB Complex 1x44’s
A2. Lat Pulldown 6x150
A3. Chest Press 6x150
A4. KB Swings 15x88
Eight rounds.
B1. KB Clean-N-Press 6x88
Just once. Really solid.
Friday 3/13 (AM)
A1. Double KB Complex 1x44
A2. Lat Pulldowns 10x110, 110, 120, 120, 130, 130, 140, 140, 150, 150
Quick pump session this morning.
Weather looks pretty nice here, if it’s still nice out when I get home after work, I may take a kettlebell outside and play.
Friday 3/13 (PM)
KB Medley (20 Minutes)
Assortment of stuff with all five KB’s. Just getting some work in.
Saturday 3/14
Kettlebell Medley (36 Minutes)
Assortment of stuff. Six full rounds of the whole KB collection. Highlights being several sets of 4 clean and presses with the 88 pounder.
Monday 3/16 (AM)
Spinning Bike (17 Minutes)
Monday 3/16 (PM)
Warmup: goblet squats and snatches x 26-pounder
KB Clean-N-Press 4x88
Ten rounds (one set every 2 minutes).
88 pounds in a KB is heavier than 88 pounds in any other form. A lot heavier.
[quote]Powerpuff wrote:
88 pounds in a KB is heavier than 88 pounds in any other form. A lot heavier. [/quote]
Why, thank you, Puff.
I’ve puzzled over this a bit. I want to believe that it’s true, of course, because that makes my progress somewhat impressive.
I don’t know if I’d really say it feels “heavier” so much as it feels “different” from pressing a dumbbell. I think once you learnt to brace the bell against your wrist as you press, it makes the KB somewhat easier to balance than a DB would be. But perhaps that’s countered by the concentration of all the weight on one side of your arm vs. a dumbbell being spread across the hand. I would be interested to see one of those Bret Contreras articles breaking down the amount of force/stimulation involved in a KB press vs a DB press; as I said, I don’t think it’s that one is “harder” so much as they’re just slightly different in the way you balance the weight and engage the muscles to get the object moving upwards.
Of course the way to find out how the KB press compares to a DB press would/will be for me to go to LA Fitness someday with my brother and attempt some heavy one-dumbbell lifts. I’d love to see if I can get a 100-pound dumbbell overhead. I have some plans for the next couple of weekends, though, so it might be a little while until I can attempt this.
Tuesday 3/17 (AM)
Spinning Bike (16 Minutes)
Tuesday 3/17 (PM)
KB and Lifting Circuit (25 Minutes)
Kind of a mixed bag tonight. Real highlight was finishing with a set of 40 snatches with a 44-pounder. Not a major milestone but first time I’ve gone that high with the 44 (although I have done 100 reps with the 35). Will continue nudging this upward as I work on manhandling the 88 for clean-and-press reps.
Wednesday 3/18 (AM)
Double KB Squat/Press 5x5x44’s
KB Snatch 20x26
KB Snatch 20x35
KB Snatch 20x44
KB Snatch 20x53
KB Clean-N-Press 4x88
Wednesday 3/18 (PM)
A1. Goblet Squat 10x26
A2. Lat Pulldown 10x110, 120, 130, 140, 150
A3. Chest Press 10x110, 120, 130, 140, 150
A4. KB Clean-N-Press 2x88
Five rounds plus a few extra clean-and-presses with the 88 at the end.
Thursday 3/19 (AM)
Double KB Complex (Clean, Squat, Press) x 44’s
40 total rounds (1 complex every 30 seconds for 20 minutes).
Thursday 3/19 (PM)
Elliptical Machine (21 Minutes)
Friday 3/20 (AM)
Goblet Squat 10x26
KB Snatch 20x26
Goblet Squat 10x35
KB Snatch 20x35
Goblet Squat 10x44
KB Snatch 20x44
Goblet Squat 10x53
KB Snatch 20x53
KB Long Cycle 5x44’s
KB Long Cycle 5x44’s
KB Long Cycle 5x44’s
KB Long Cycle 5x44’s
KB Long Cycle 5x44’s
KB Clean-N-Press 2x88 (strict press)
KB Clean-N-Press 2x88 (strict press)
KB Clean-N-Press 2x88 (strict press)
KB Clean-N-Press 2x88 (strict press)
KB Clean-N-Press 2x88 (strict press)
Enormously happy with this. Most of my prior pressing in this log has been push pressing. I was VERY pleased to discover that I’ve developed the raw strength to strict press the 88 with confidence.
Time to start saving up for that 106 pounder…
Friday 3/20 (PM)
KB Clean-N-Press 2x88.
40 rounds. Marathon workout while watching second half of NCAA basketball game (Valparaiso-Maryland). Set a timer and did a clean-and-press with each hand EMOM for 40 minutes. Big stuff.
Your work capacity with the 88 has skyrocketed. Nice work in here!