Great job with the 88lb clean and presses! I tried to do some singles yesterday and didn’t get a single one :/. I need to step my game up.
Wednesday 2/4
Lat Pulldowns (20 Minutes)
Felt a little sore this AM, so I decided on a light pump-style workout. Did 20 total sets of Lat Pulldowns, ranging from 5-10 reps with 100-150 pounds, really just focusing on feeling the stretch at the top and the contraction through the full movement. Nice low impact workout.
Re: the 88-pound clean and presses, furo, I still have to use a little leg drive - have not been able to strict press yet although I think I’m getting pretty close. It did take awhile to get over the fear of the bigger weight, haha. I can’t justify purchasing ANOTHER kettlebell but having a 70 as an intermediate step would have been helpful! But now that I can manage decent singles with the 88, I think that’s where I’ll stay for truly heavy work sets.
Wednesday 2/4 (PM)
A1. KB Snatch 20x26
A2. KB Snatch 20x35
A3. KB Snatch 10x44
A4. Lat Pulldown 6x150
A5. Chest Press 6x150
Four rounds.
Thursday 2/5 (AM)
Spinning Bike (23 Minutes)
Interesting log, never quite seen anyone layout training like this. The emphasis on kettlebells is certainly interesting as well.
I’ve noticed more and more that unless you really have a specialized goal in mind, that “Hard training is good training” and really no matter what you do as long as you are pushing yourself you’ll be just fine.
[quote]Lonnie123 wrote:
Interesting log, never quite seen anyone layout training like this. The emphasis on kettlebells is certainly interesting as well.
I’ve noticed more and more that unless you really have a specialized goal in mind, that “Hard training is good training” and really no matter what you do as long as you are pushing yourself you’ll be just fine. [/quote]
Ha, it’s largely borne out of convenience. I can work out at home with my KB’s, I can take them on the road, etc. I definitely agree: if you’re not training for something specific, hard work will get you to at least a decent place, whatever you’re doing. I love following an assortment of logs here even though I’m a KB nut that does some odd stuff, haha. But undoubtedly the common thread is that guys who work hard generally look good and perform well, whether they’re going Program X, Program Y, or their own made-up Program Z.
Thursday 2/5 (PM)
A1. KB Snatch 20x26, 26, 26, 35, 35, 35
A2. Lat Pulldown 6x110, 120, 130, 140, 150, 150
A3. Chest Press 6x110, 120, 130, 140, 150, 150
Six rounds.
KB Snatch 10x44
KB Snatch 10x44
KB Snatch 10x44
KB Snatch 10x44
KB Snatch 10x44
KB Snatch 10x44
Friday 2/6 (AM)
All of the following were done twice (once right hand, once left hand)
KB Swing 20x26
KB Swing 20x35
KB Swing 10x44
KB Swing 10x44
KB Swing 10x53
KB Swing 10x53
KB Swing 10x88
KB Swing 10x88
First time trying one arm swings with the 88. Holy zoinks, furo. That’s a man’s workout.
KB Clean-N-Press 1x88
12 singles (six per hand). Getting better at these every time.
Friday 2/6 (PM)
KB Snatch 20x20
KB Snatch 20x25
KB Snatch 20x35
KB Snatch 10x45
KB Clean-N-Press 6x62
Five rounds.
KB medley workout with my GF out here in Michigan.
Saturday 2/7 (AM)
Hot Yoga Class (90 Minutes)
Saturday 2/7 (PM)
10 KB Swings
1 Goblet Squat
15 KB Swings
2 Goblet Squats
20 KB Swings
3 Goblet Squats
25 KB Swings
4 Goblet Squats
30 KB Swings
Three rounds (100 swings and 10 squats per round)
Round 1 x 45
Round 2 x 62
Round 3 x 62
My GF did the same workout with 25/35/45. She’s really come a long way!
Sunday 2/8 (AM)
Kettlebell Medley (30 Minutes)
Assorted KB stuff with weights ranging from 20-62 pounds, including two full rounds of the swing/squat cluster in yesterday’s workout, plus a smattering of snatches, cleans, and presses.
Sunday 2/8 (PM)
Spinning Bike (25 Minutes)
Monday 2/9 (AM)
KB Snatch 20x26
KB Snatch 20x26
KB Snatch 20x35
KB Snatch 20x35
KB Snatch 10x44
KB Snatch 10x44
KB Snatch 10x44
KB Snatch 10x44
KB Snatch 10x53
KB Snatch 10x53
KB Swings 10x88
Goblet Squats 1x88
KB Swings 15x88
Goblet Squats 2x88
KB Swings 20x88
Goblet Squats 3x88
KB Swings 25x88
Goblet Squats 4x88
KB Swings 30x88 (brutal but in a hurts-so-good way!)
KB Clean-N-Press 1x88 (4 reps, two singles per hand)
Nice log! To echo Lonnie up there, it’s fun to see someone take a different track with training. You’re making me think about using KB’s more often. Nice your GF trains with you.
Monday 2/9 (PM)
KB Clean-N-Press 1x88
Twenty-four singles (12 each hand).
I am JUST a little off from where I want to be with these. Several reps were still a grind. I want to be able to clean and press the 88 like it’s just another…well, I don’t know. I just want to toss it up there every time like an express elevator, no grind needed. I’ll get there.
Thanks Powerpuff. I’d have to do things differently if I were pursuing more serious goals. But this works beautifully as my every-day, no-need-for-a-gym, I-can-always-do-20-minutes-worth-of-something work. And they’re freaking fun to use, at least to me. A well executed KB snatch is like the perfect golf shot - it feels effortless. And the heavier presses with the 88 satisfy my primal need to hoist a heavy stone, or something like that.
Re: your interest in using KB’s, I think they have a good place in most any program, as long as they’re incorporated sensibly. They’re a great high-rep finisher or conditioning tool even for those who are not using them as a meat-and-potatoes part of their workout, but since you already are pretty darn advanced I am hesitant to suggest messing with success. I’d hate for you to throw KB’s in “just because” and detract from progress elsewhere!
Re: my GF, it is really wonderful. We are both very into “fitness” (we met at a yoga studio two years ago, have been dating for the last 15 months) and KB’s have been the perfect way for us to share that as the workouts are easily scalable once you amass a little collection of bells. She uses them as more of a twice-a-week supplement to running/yoga while I’m a high-frequency KB’er with a weekly yoga class and the occasional easy cardio. But it’s nice to meet in the middle there. And she LOVES the progress she’s made since adding KB’s into her routine.
Tuesday 2/10 (AM)
Bikram Yoga Class (90 Minutes)
Tuesday 2/10 (PM)
10 Swings / 1 Goblet Squat
15 Swings / 2 Goblet Squats
20 Swings / 3 Goblet Squats
25 Swings / 4 Goblet Squats
30 Swings
Round 1 x 44-LB
Round 2 x 53-LB
Round 3 x 88-LB
(Each of those rounds takes about 5-7 minutes and totals 100 swings plus 10 goblet squats)
Clean-N-Press 2x44
Clean-N-Press 2x53
Clean-N-Press 2x88
Five rounds of pressing.
THAT was an awesome workout.
Wednesday 2/11 (AM)
Spinning Bike (24 Minutes)
I read your post in Furo’s log about Kettlebell Competition and it’s something I have been thinking about doing myself. After looking at YouTube videos on how the sport is conducted in Russia, the Biathlon really intrigues me a lot. Doing 10 minutes of Snatches with only 1 hand change seems pretty daunting and of course 10 minutes of Jerks before or after that just seems like death on a platform. Hoping a competition will come around my area. That style of competition is pretty rare around here but is something I am more interested in than a Powerlifting Comp at this point. Watching the world champs from Russia do the Snatches is amazing to watch. They are like machines on the platform Snatching at a very steady and consistent pace. That is something I have been working on recently is staying relaxed and steady as opposed to the “hard-style” that wears you down after 3-5 minutes.