Antiquity's Training Log: Kettlebell-focused regimen

Training Training Logs
963

6/15/2022

7 am Crossfit class

Back Squat
1x6x185 lbs
2x6x225 lbs
1x6x245 lbs

WOD, for time:
15 calories assault bike
20 strict pull ups
40 wall ball throws, 20 lbs
55 calories assault bike
40 wall ball throws, 20 lbs
20 strict pull ups
15 calories assault bike
Time = 12:04 (best in gym)

Notes: Felt good today. Had a serving a Surge before bed, and started drinking today’s prescribed dosage (one scoop in 1.8L) around class time. Still sipping it throughout the morning. I’m not great wall ball throws (it’s all about the rhythm) but getting better. Squats felt strong.

I can feel my triceps from yesterday, and a bit in my legs. Getting in some squats this morning helped loosen things up.

My diet is still pretty consistent lately:
Blueberry, spinach, kefir, whey protein smoothie for breakfast
Tuna sandwich on Ezekiel, apple, bag of nuts/seeds for lunch
Variety of things at dinner
2-3 cups of coffee, sometimes a treat of chocolate or similar.

4 Likes
964

6/16/2022

Surge Phase 1, Workout 2. Shoulders, lats, biceps, calves

Shoulders:
Pump
Bar hand, 40s
1x10x15s DB raises
1x10x35s DB upright rows

Stimulate:
OHP: 1x10x95 lbs
Lat raises: 1x10x12s
Farmer’s walk, 40y: 36+44 kg bells, switch halfway
TB shrus: 1x10x170 lbs

Flutter:
Lat raises, 12’s. 20seconds

Lats
Pump:
Barbell row: 1x8x155 lbs
Pullover: 1x8x45 lbs
Chin ups: 1x8

Stimulate:
Pullover: 1x8x45 lbs

Flutter:
Pullover: 45 lbs, 20s

Biceps
Pump:
Barbell curls, narrow: 1x8x65 lbs
Chin ups: 1x8
Barbell curls, wide: 1x8x65 lbs

Stimulate:
DB Zotterman curls: 1x10x25s
DB Hammers: 1x10x25s
DB curls: 1x10x20s (needed to go down here)

Flutter:
DB curls: 20 lbers, 20s

Calves:
Pump:
Standing calf raises, hold 170 lb trapbar:
1x12 toes out
1x12 toes in
1x12 neutral

Stimulate:
SLDL: 1x8x22 kg bells
Standing calf raises: 1x12x22 kg bells

Flutter:
22 kg bells, 20s

Notes: Moved back to my garage for this one, and I think I’ll do this from now on. Felt like I could pull it off fine, with most of the modifications coming in the Calves block. It’s hard to dial in the weights, because the type of work (no breaks, intensifiers) means I need to choose lighter weights than I think. The 95 lbs for OHP was too much, and I stopped it at 8 reps. Will adjust down. And for the curls I’ll drop to 20 lbers for DBs. The weights seem so light writing them down, but when I’m dealing with pauses, slow eccentrics, and little to no rest, they don’t feel light.

4 Likes
965

6/17/2022

7 am, Crossfit

EMOM Cleans, BP (alternating)
Cleans: 5x75; 4x95; 3x115 lbs; 5x75; 4x95; 3x115 lbs
BP: 6x155; 6x185; 6x205; 5x185; 5x205; 5x225 lbs

WOD, for time, using 225 lbs on the DL:
15 DLs
30 push ups
12 DLs
24 push ups
9 DLs
18 push ups
Time = 2:40

Notes: Crushed the WOD. The Rx weight was 275, and I should have gone with that. My time was the fastest by over 1:30, so the weight was probably too light. I was able to cruise through it with no breaks at all. Felt good, though.

I’m finding the SURGE workouts to pair well with Crossfit. The SURGE workouts are short enough and low volume that I’m feeling fully charged to tackle the CF routines. Again sipped the Surge Workout Fuel during the workout.

5 Likes
966

6/18/2022

Surge Workout Phase 1; 3/6

7:30 am in garage

(Easy warm up: 3 minutes Airdyne, 10 pull ups, 10 hanging leg raises, 30 band pull aparts)

Chest block:
Pump phase (with 30# vest)
10 ring dips
10 DB flys (35 lb DBs)
10 push ups
(remove vest)

Stimulate:
10 Ring dips (slow eccentric with pauses as prescribed0

Flutter:
Ring dips, midrange for ~20s

Biceps block
Pump
10 Barbell curls, narrow; 65 lbs
8 Chin ups
10 Barbell curls, wide; 65 lbs

Stimulate (used 20 lb DBs for all, with slow eccentrics and pauses):
10 zotterman curls
10 hammer curls
10 curls

Flutter (20 lb DBs)
DB curls, ~20s

Triceps block
Pump
10 banded press downs
10 ring dips
8 banded press downs

Stimulate
8 Overhead Tri extensions; 45 lbs
8 Overhead Tri extensions; 35 lbs

Flutter
Overhead tri extensions; 35 lbs

Legs block
Pump, using 28 kg KB:
8 wide stance goblets
8 narrow stance goblets
8 normal stance goblets

Stimulate
10 Trap bar squats; 170 lbs

Flutter
Trap bar squats; 170 lbs

Notes: Tough one today. Keep being reminded that the weights and loads are different for this type of training. The weighted vest dips worked really well for chest (instead of BP), but no way I could use the vest for the Stimulate phase. Also, I adjusted down the weight used for goblet squats (in place of leg press) and glad I did. It sounds so light on paper, but the burn of this type of training really adds up.

Keeping with the Surge dosing protocol. Drink one, head up to change in workout clothes, limber up, then drink a second one during my workout. This has worked. It’s nice having two flavors to have one of each in the morning.

One week in the books. Three more to go.

4 Likes
967

I am setting up pretty much the whole challenge using rings. In PT for knees so can’t do thighs anyway. I will always say my best gains came from rings. Best gains, best pump.

1 Like
968

Rings are the best. Probably my peak physique-wise was when I was doing these as my sole way to train:
Ring training
Hill sprints
Dead lifts

2 Likes
969

I believe it. And hills, love the hills.

970

6/20/22

Surge workout, Phase 1. Workout 4/6

7:30 am, garage
Triceps block
Pump
10 banded press downs
10 ring dips
8 banded press downs

Stimulate
8 tricep kickbacks, 15 lb DBs
8 Overhead kickbacks; 12 lb DBs

Flutter
Tricep kickbacks, 12 lb DBs

Lats
Pump:
Barbell row: 1x8x170 lbs
Pullover: 1x8x45 lbs
Chin ups: 1x8

Stimulate:
Pullover: 1x8x45 lbs

Flutter:
Pullover: 45 lbs, 20 seconds

Forearms:
Pump
10 seated DB wrist curls, 25 lb DBs
10 seated DB reverse curls, 15 lb DBs
10 standing barbell reverse curls, 115 lbs

Stimulate
10 standing barbell reverse curls, 115 lbs

Flutter
standing barbell reverse curls, 115 lbs, 20 seconds

Calves:
Pump:
Standing calf raises, hold 170 lb trapbar:
1x12 toes out
1x12 toes in
1x12 neutral

Stimulate:
SLDL: 1x8x22 kg bells
Standing calf raises: 1x12x22 kg bells

Flutter:
22 kg bells, 20s

Notes: This was a nice break, focusing mostly on smaller muscles. I was dragging this morning from a weekend of Father’s Day food festivities. I had planned on hitting crossfit at 7 am, but needed the extra half hour so opted for getting a Surge workout in,

Sticking with the pre- and intra-Surge drinks for these. Definitely working well. I’ll get another drink in prior to bedtime. It’s a hot one today in Norcal, so glad to get this in early.

4 Likes
971

6/21/2022

7 am

Clean and jerks, every 2:30:
4, 4, 3, 4, 4, 3 (worked up to 125 lbs for the last triple). Still light on these as I’m learning the movements.

Clean pulls, every 60 seconds:
3, 3, 3, 3 (started at 125, worked up to 185 for the last triple)

WOD, every 3 minutes:
2x (7 push jerks, 7 box jumps, 24")
2x (9 push jerks, 9 box jumps, 24")
2x (11 push jerks, 11 box jumps, 24")
2x (13 push jerks, 13 box jumps, 24")
Finished each round (which is really two rounds) within the time cap. Used 95 lbs for the push jerks

Notes: Great workout. Even though I’m not moving heavy weights, the movements are getting better. The WOD was a gasser. Competing two rounds in the 3 min time cap starts easy but gets hard.

I used a Surge before and during the workout. I actually feel the need for Surge more for these Crossfit workouts than the strength training. Seems to really help power me through. Hot day out here, 100+ forecast. Gonna be in nice air conditioned labs, though.

5 Likes
972

6/22/2022

Surge workout, Phase 1. Workout 5/6

7:30 am

Legs block
Pump, using 28 kg KB:
8 wide stance goblets
8 narrow stance goblets
8 normal stance goblets

Stimulate
10 Trap bar squats, low handle; 170 lbs

Flutter
Trap bar squats; 170 lbs

Chest block:
Pump phase (with 30# vest)
10 ring dips
10 DB flys (35 lb DBs)
10 push ups
(remove vest)

Stimulate:
10 Ring dips (slow eccentric with pauses as prescribed0

Flutter:
Ring dips

Biceps block
Pump
10 Barbell curls, narrow; 65 lbs
8 Chin ups
10 Barbell curls, wide; 65 lbs

Stimulate (used 20 lb DBs for all, with slow eccentrics and pauses):
10 zotterman curls
10 hammer curls
10 curls

Flutter
Barbell curls, 65 lbs.

Forearms:
Pump
10 seated DB wrist curls, 25 lb DBs
10 seated DB reverse curls, 15 lb DBs
10 standing barbell reverse curls, 115 lbs

Stimulate
10 standing barbell reverse curls, 115 lbs

Flutter
standing barbell reverse curls, 115 lbs, 20 seconds

Notes: Really felt pumped today. I don’t know if that’s the accumulated effect of Surge Workout Fuel, or if I’m just getting better at these workouts. I definitely have played around with weight selection and variations to find what works best. Really like the rings dips for chest, and the biceps-to-forearms blocks really burns.

I’ve also found I like this Surge Workout Fuel protocol best: take one serving in 600 mL of water before working out. Make another serving in 1.8L of water and take this with me to the workout. Drink maybe half during the workout, and finish the rest over the course of the day. I do this for both my strength (Surge) days and crossfit days. Overall it’s the same amount over the course of a week, but I find this to work better for my training and also just preferable.

3 Likes
973

6/23/2022

7 am, Crossfit class

Strength work:
2x5x245 DL
2x4x315 DL
1x3x335 DL

WOD, AMRAP in 11 minutes:
9 DLs @225 lbs
7 bar facing burpees
5 ring pull ups
5 ring dips
I got 6 rounds + 1 DL rep.

Notes: Brutal WOD. Was fun until about round 3. Then the DLs all of sudden got really heavy and the pace slowed a bit.

Dosing of Surge Workout Fuel: 1 serving in 600mL water prior to going to the gym. Made another serving in 1.8L of water, and brought about 1L of that with me to drink during the workout. This is my favorite protocol, as another full serving in 600mL of water is to sweet and concentrated during a workout that involves conditioning. I then finish the rest throughout the day.

Gonna try to hit a karate class this evening after work. I went to a demo class and it was fun, and sense I’m not doing boxing these days I’ll give it a try.

4 Likes
974

Some dilution is fine. I prefer 1000 mL over 600 mL, but some people can drink that much.

1 Like
975

I should give the 100 mL a try. I’ve only used the one scoop in 600 mL or 1.8L, as laid out in the Surge dosage as part of the challenge. I do like the 600 mL concentration as a preworkout, but prefer it more dilute for intra-workout.

976

I hope you mean 1000 mL.

2 Likes
977

in 100ml…

image

2 Likes
978

6/24/2022

7 am

Cleans
Snatches
Front squats

Worked up in doubles to hit a heavy (relative term) near-max. Lots of warm ups, though, so this is sufficing for my thigh and calves block of the Surge Challenge.

Shoulders:
Pump
Bar hand, 40s
1x10x15s DB raises
1x10x35s DB upright rows

Stimulate:
OHP: 1x10x75 lbs
Lat raises: 1x10x12s
Farmer’s walk, 40y: 36+44 kg bells, switch halfway
TB shrugs: 1x10x170 lbs

Flutter:
Lat raises, 12’s. 20seconds

Chest block:
Pump phase (with 30# vest)
10 ring dips
10 DB flys (35 lb DBs)
10 push ups
(remove vest)

Stimulate:
10 Ring dips (slow eccentric with pauses as prescribed0

Flutter:
Ring dips

Then… 3 rounds of:
8 pull ups
8L/8R DB rows
8 ab roll outs

Notes: Had made arrangements to meet up for some OLY work in the morning, but also had my Surge Challenge workout planned. I feel my lower body got enough work in from those moves, so followed it with the prescribed shoulders/chest block and a bit of pulling abs.

Surge Workout Fuel notes: mixed the flavors today. Tasted good, but not necessarily better than either flavor standalone so, being the lazy person I am, I’ll probably just stick with a single flavor per serving. Had a full serving prior to starting, and another serving throughout the workout.

5 Likes
979

6/25/2022

8 am

WOD
15, 12, 9, 6, 3
Power cleans (105 lbs)
Pull ups
Front Squats (115 lbs)
Pull ups
Time = 14:47

Extra work:
5 rounds:
40 second overhead plate hold
10 alternating renegade rows
100 feet sled drag

Notes: Tough one, but a good way to start the weekend and be done with it. Tomorrow is a day off, so may get in a calves block from the Surge Challenge later today.

For dosing, had a serving of Surge Workout Fuel in 600 mL prior to training, then another serving in 1000 mL during the workout. This has worked really well, and allows me to keep training hard despite doing these morning workouts otherwise fasted.

4 Likes
980

6/27/2022

Surge Workout, 7 out of12

7:30 am
Biceps block
Pump
10 Barbell curls, narrow; 75 lbs
8 Chin ups
10 Barbell curls, wide; 75 lbs

Stimulate (used 20 lb DBs for all, with slow eccentrics and pauses):
10 zotterman curls
10 hammer curls
10 curls

Flutter
Barbell curls, 65 lbs.

Triceps block
Pump
10 banded press downs
10 ring dips
8 banded press downs

Stimulate
10 ring dips
10 bench dips

Flutter
ring dips

Lats
Pump:
Barbell row: 1x8x170 lbs
Pullover: 1x8x45 lbs
Chin ups: 1x8

Stimulate:
Pullover: 1x8x45 lbs

Flutter:
Pullover: 45 lbs, 20 seconds

Forearms:
Pump
10 seated DB wrist curls, 25 lb DBs
10 seated DB reverse curls, 15 lb DBs
10 standing barbell reverse curls, 115 lbs

Stimulate
10 standing barbell reverse curls, 115 lbs

Flutter
standing barbell reverse curls, 115 lbs, 20 seconds

Notes: Went smoothly.

5 Likes
981

How about a pre/post picture to illustrate the significance of the pump? Too much to ask? :slight_smile:

982

I’ll post a pic tomorrow or after my next Surge workout. I haven’t weighted myself since the challenge started, either. Need to do that soon.