Saturday 12/19
Hot Yoga Class (90 Minutes)
Sunday 12/20
Bikram Yoga Class (90 Minutes)
[quote]ActivitiesGuy wrote:
[quote]T3hPwnisher wrote:
You using any leg drive with the press, or is it pure strict?[/quote]
Those were all done strict. I’ve really worked on the mental cues of rooting my feet into the ground, locking the hips into place, and initiating the drive from the lats.
I have fooled around a little bit with leg drive when I was first pressing my 88 pound kettlebell, but now I do almost all of this work with strict presses. I would really like to hit a strict 1-arm press with each arm with a 100-pound dumbbell and eventually a 106-pound kettlebell (matches the RKC Level 2 standard for pressing).[/quote]
That’s a killer strict press for sure, and a good goal to shoot for. Great work.
Sunday 12/20 (PM)
KB Clean-N-Press
(94 total reps) x 53
Fiancee wanted to do a little pre-dinner workout, so she hopped on the treadmill for awhile. I grabbed the 53-pound kettlebell, flipped on the NFL game (Steelers-Broncos) and just did a rep or two in between plays for the duration of the second quarter.
[quote]T3hPwnisher wrote:
[quote]ActivitiesGuy wrote:
[quote]T3hPwnisher wrote:
You using any leg drive with the press, or is it pure strict?[/quote]
Those were all done strict. I’ve really worked on the mental cues of rooting my feet into the ground, locking the hips into place, and initiating the drive from the lats.
I have fooled around a little bit with leg drive when I was first pressing my 88 pound kettlebell, but now I do almost all of this work with strict presses. I would really like to hit a strict 1-arm press with each arm with a 100-pound dumbbell and eventually a 106-pound kettlebell (matches the RKC Level 2 standard for pressing).[/quote]
That’s a killer strict press for sure, and a goal goal to shoot for. Great work.
[/quote]
Thanks, man. Coming from you this is quite a compliment.
I’m often amused at how people’s relative strengths and weaknesses can stack up as lifters, both depending on what we work as well as our build and leverages. It’s entirely possible that I’ll hit a 100-pound single arm overhead press without being able to bench 300 pounds, although I suspect that for the average Joe-Gym-Goer a 300-pound bench is the easier (or at least the more commonly achieved) mark.
Monday 12/21 (AM)
Spinning Bike (16 Minutes)
Monday 12/21 (PM)
A1. KB Swing 10x88
A2. Lat Pulldowns 8x140
Ten rounds.
[quote]ActivitiesGuy wrote:
Thanks, man. Coming from you this is quite a compliment.
I’m often amused at how people’s relative strengths and weaknesses can stack up as lifters, both depending on what we work as well as our build and leverages. It’s entirely possible that I’ll hit a 100-pound single arm overhead press without being able to bench 300 pounds, although I suspect that for the average Joe-Gym-Goer a 300-pound bench is the easier (or at least the more commonly achieved) mark.[/quote]
In truth, if you can hit a strict 100lb dumbbell press, I think the only thing holding you back from benching 300lbs is just a lack of training. You definitely have the strength ready to go, it just needs to be directed and focused a touch. You’re absolutely right that we see way more 300lb benches, and I imagine it’s because of this fact. Trying to get someone to do a program WITHOUT benching tends to be a Hurculean task, haha.
Tuesday 12/22 (AM)
Deadlift
1x225
1x225
1x245
1x245
1x275
1x275
1x295
1x295
1x315
1x315
1x345
1x345
1x365
1x365
1x295
1x295
1x295
1x295
11x225
Wanted to do one heavy-ish deadlift session, as next week I’ll be at home for the holidays and may not get the opportunity. We’ll be taking two kettlebells along for workouts and will likely hit a few yoga classes as well, but opportunities to find a heavy barbell may be limited unless I get a chance to lift with my dad.
The gym was empty enough, and I was careful enough, that no one said anything to me about the deadlifts. This was partly because I did a strict, slow negative on every rep through about 345. Even with 365 I worked to keep it pretty controlled on the descent but there was still a slight clatter as the weight touched down…I can’t wait until the renovations are done, the free weights are moved to the first floor, and I can deadlift heavy without fear of anything amiss.
Tuesday 12/22 (PM)
A1. KB Clean-N-Press 2x88
A2. Lat Pulldown 8x140
Ten rounds.
Wednesday 12/23 (AM)
DB Clean-N-Press
2x50
2x50
2x55
2x55
2x60
2x60
2x65
2x65
2x70
2x70
2x75
2x75
2x80
2x80
2x85
2x85
2x90
2x90
2x95 (w/leg drive)
2x100 (w/leg drive)
Just wanted to see if I could get a 100 overhead with a little leg drive. Went up, although a bit of a grinder. Still think I’ve got some work to do before I can confidently stroll up and press it strict.
Leaving this afternoon for a week at home with family. Fiancée and I are taking 2 kettlebells along (26 pounder and 53 pounder) so we’ll at least do something every day, but it won’t be anything heavy. Probably will hit a few yoga classes as well, as my parents are regulars at the local yoga studio and that’s actually where my fiancee and I met. On the non-yoga days, I’ll do a mix of snatches, swings, cleans, and presses with the 53.
Wednesday 12/23 (PM)
Military Press
8x95
8x95
8x95
8x95
8x95
8x95
8x95
8x95
5x135
5x135
3x135
3x135
3x135
3x135
3x135
3x135
Quick workout at home with my dad after we arrive for our week’s holiday vacation.
Thursday 12/24
A1. KB Swings 20x53
A2. 10 Push-ups
Seven rounds.
B1. KB Clean-N-Press 5x53 (right hand)
B2. KB Clean-N-Press 5x53 (left hand)
Three rounds.
Friday 12/25
Loaded Carries & Clean-N-Press
Took our kettlebells outside. I had a 45 and a 53 pounder to work with; did a whole bunch of farmer’s walks up and down the hills around our hosts’ place, mixed with sets of 6 clean and presses in between each walk. I totaled somewhere around 100 clean and presses for the workout, I think, just a rough estimate, and the loaded carries were just a nice change of pace from my usual gym work.
Saturday 12/26 (AM)
Bikram Yoga Class (90 Minutes)
Saturday 12/26 (PM)
Deadlift
5x132
5x132
5x176
5x176
3x220
3x220
3x264
3x264
1x308
1x308
1x328
1x328
1x348
1x348
1x328
1x328
Got the chance to go over and do a little lifting with my dad this afternoon. Love these little sessions where we can go out into our old breezeway gym and lift like the old days. He still lifts a couple days a week, but I wish I could be there with him to do it all the time.
Sunday 12/27 (AM)
KB Clean-N-Press
10 x 6 x 53
10 x 4 x 53
All sets done EMOM.
Sunday 12/27 (PM)
KB Swings
15 x 20 x 53
Monday 12/28 (AM)
A1. One-Arm (R) KB Swing 12x53
A2. One-Arm (L) KB Swing 12x53
Ten rounds each.
Monday 12/28 (PM)
Box Squat
5x135
5x135
5x176
5x176
5x220
2x245
2x245
2x245
2x245
2x245
Bent Over Row
10x135
10x135
10x135
10x135
Tuesday 12/29
Deadlift
5x135
5x135
1x220
1x220
1x240
1x240
1x264
1x264
1x284
1x284
1x308
1x308
1x328
1x328
1x348
1x348
2x308
2x264
5x220
5x220
Wednesday 12/30
KB Clean-N-Press Clusters
Clean and Press once x 45 (R)
Clean and Press once x 45 (L)
Clean and Press twice x 45 (R)
Clean and Press twice x 45 (L)
Clean and Press three times x 45 (R)
Clean and Press three times x 45 (L)
Ten clusters. Total of 60 presses per hand.
Thursday 12/31
KB Clean-N-Press
25 x 2 x 88
Friday 1/1
Clean-N-Press
1x135
1x140
1x145
1x150
1x155
1x160
1x165
1x170
1x175
1x180
1x185
Deadlift
1x225
1x225
1x245
1x245
1x265
1x265
1x315
1x315
1x315
1x315
1x315
1x315
1x335
1x335
1x345
1x345
Saturday 1/2
Hot Yoga Class (90 Minutes)
Sunday 1/3
A1. Lat Pulldown 10x110, 120, 130, 140, 150 (last six rounds)
A2. KB Swing 15x53
A3, KB Clean-N-Press 2x88
Ten rounds.