Antiquity's Training Log: Kettlebell-focused regimen

Training Training Logs
1064

8/22/2022

BtM, W1D3

8 am in garage

Front squat, 5’s PRO: 75, 95, 115, 135, 155, 175 lbs
S/S with 15 vertical jumps
Back squat: 1x20x135 lbs (using FSL weight for this)

OHP, using trap bar: 10x5x95 lbs
Kirk barbell shrug/row hybrid: 5x20x135 lbs
Weighted ring pull ups: 5x5x+22 kg

Notes: Love pressing with the trap bar. Also, I’m doing the widowmaker as a back squat using FSL weight. Focused just on clean, crisp reps as the weight is obviously not too taxing. That said, the BtM program calls for using 45% for the widowmaker, so it’s in-line with the program. Coulda gone heavier on the Kirk rows, so I’ll adjust next week.

6 Likes
1065

8/23/2022

7 am, back at the Crossfit gym

Warm up and mobility:
400m run
100 foot bear crawl
100 foot squat crab walk (basically sink into a squat and slowly take steps across the floor)
10 banded good mornings
pigeon stretch

Strength:
Work up to a “heavy” box squat single: 1x315 lbs (heavy is relative, of course. Got this without too much trouble but didn’t at all feel the need to push it any heavier. The box is chosen to have me sink to just at parallel.)

WOD:
8 minutes, AMRAP
8 goblet squats, 32 kg KB
8 American KB swings, 32 kg KB (all the way overhead)
8 box jumps, 30" box (stand fully at the top. These are pretty high)
Result: 4 rounds + 15 reps

Notes: Felt pretty strong and agile today. I looked over the workout beforehand, and knew it would be a good one to ease back into. The box jumps were pretty challenging to stick each time, especially as the fatigue builds up from the goblets and American KB swings.

American KB swings are very different than the Russian swings I had done prior (and still do). It’s more akin to a 2-handed KB snatch, where the bell stays closer to your body and you end up with the bell completely overhead and arms fully extended. The first times I did it, I let the bell “swing” more like a Russian, which leads to problems: the momentum can carry it dangerously past the overhead position and repping them out is damn near impossible. Once I get the hang of them, I like them quite a bit.

I’m running Building the Monolith, which is squat heavy. To adjust, I’m sticking with front squats on that program so I have a chance to also do workouts like this. We’ll see how it goes.

5 Likes
1066

8/24/2022

Building the Monolith, W2, D1 (5’s week)
8 am, in garage. Preceded by a 1 mile walk.

Warm up, 3 rounds:
1 mile Airdyne
Waiters carry L/R
6 plate raises

Front Squat, 5’s PRO: 75, 95, 115, 125, 145, (5x5x165 lbs)
15 jumps
S/S with: 7x7 ring pull ups (49 pull ups)

OHP, 5’s PRO: 55, 65, 80, 85, 100, 115 (1x20x85 lbs)
15 med ball throws
S/S with 3x7 ring pull ups (21 pull ups)

5 rounds:
5x20 ring dips
5x6 chin ups
5x20 band pull aparts

Notes: Nothing like front squats, presses, ring dips, and pull ups. Can’t beat this combo. Absolutely love this workout. It’s quite a long one, even the way I superset it and don’t lollygag, but definitely fun and each segment offers a new challenge.

4 Likes
1067

Happy cake day!

1068

I appreciate it, however it’s not really my birthday and I’m not sure why the cake is there. But, I will take one for the team and eat some cake today.

3 Likes
1069

Forum join anniversary, maybe?

1 Like
1070

Good call. That’s it. It says I joined on Aug 24, 2014. I can’t believe it’s been that long!

1 Like
1071

Yep, you definitely deserve some cake! Have a piece for me too, please. (Haha!)

1 Like
1072

8/25/2022

7 am, Crossfit gym

6 rounds, every 3 minutes:

A: 1 Pause power clean + 2 hang power cleans + 1 power clean
B: 10 pull ups

For quality:
10 kneeling straight arm pull downs
10 feet elevated inverted ring rows
15 banded KB swings

Notes: Power cleans worked up to 135 lbs. Weight felt light, form felt OK but not great. I would sometimes overthink a rep and end up screwing up. Pretty mild workout, though, overall.

4 Likes
1073

8/26/2022

Yesterday, 8.25, did a 1 hour yoga class in the PM. Walked there a back. Tough class, but not particularly to my liking. Yoga is so instructor-dependent, and for whatever reason I just couldn’t get into the flow and style of this class. Still, who cares, I got some good mobility work in and we also did some challenging balance and long holds.

Today, 8.26, I’m heading up to San Francisco late morning. Figured this is a good day to take as an “off” day. Still got in a 2.9 mile walk fasted, and did some mobility work.

Notes: I’m feeling really good these days. Really loving being back into a 531 program, and I’m finding a nice balance between strength, mobility, and conditioning. Not overdoing it, but feeling fresh and capable.

4 Likes
1074

8/27/2022

Building the Monolith, W2, D2 (5/18 workouts)
8:15 am, in garage

(Morning walk, carries and mobility work to warm up)

TB DL: 5x150, 5x180, 5x210, 5x260, (3x5x300 lbs)
S/S with: 15 broad jumps
S/S with: 5x10 DB curls (35 lb DBs)

Weighted ring dips: 5xBW, 5x +8 kg, 5x +12 kg, 5x +16 kg, 5x +18 kg, (5x5x +22 kg)
S/S with: 5x10 inverted ring rows (feet elevate)
S/S with: 5x10 barbell curls (85 lbs)

Notes: Going in I knew this was an easier workout (easiest day of BtM, and 5’s week), which made it a bit harder to really turn it on. Felt fine and the weight moved easily, though, and it took about 45 minutes to complete.

3 Likes
1075

8/28/2022

8 am, at local park

4 rounds, with a 30# vest:
220 yard farmer’s carry, pair of 22kg bells and weight vest
0.5 mile weight vest walk

10 am

1 hour vinyasa yoga class

Notes: Had planned on taking a Muay Thai class at 10, but pivoted to yoga which I just felt I needed more. Also, hadn’t done that weight vested/farmer’s walk workout in a while, and it’s a good one. I have a nice park that has a half mile perimeter, making measuring this really easy. Nice and relaxing spot, too. I put on some headphones and go. I made the first carry in a single shot, but had to drop the bells a time or two on the others. Yoga really the spot, too, after a week of Building the Monolith and crossfit.

Next up, biking to a cafe with my sons for some afternoon coffee.

4 Likes
1076

8/29/2022

Building the monolith, W2D3 (workout 6/18). 5’s week.

8 am, garage

(warm up = walk, airdyne, farmer’s carries, mobility/calisthenics)

Front squat:, 5’s PRO: 75, 95, 115, 125, 145, 165, (20x125 lbs back squat)
Trap bar OHP: 10x5x85 lbs
Weighted Pull Ups: 5x5x +22 kg
Barbell Shrug/Row hybrid: 5x20x155 lbs
Pull aparts: 5x10
15 vertical jumps done with FSQ warm up sets.

Notes: Sad to see the 5’s week go, as the 1’s are up next. Felt good today. Surge dose before and during, otherwise fasted. I do the walk right after coffee, so about 30 minutes before the workout. Other activity today will be biking to and from work and walking. Will do some mobility in the evening, as well.

4 Likes
1077

8/30/2022

7 am, Crossfit class

10 rounds, for time:
300m row
1 min rest
After 10 rounds of that: 1000m row
Time = 24:25

EMOM for 12 minutes, alternating between:
30s dead hang, then pull ups (did 10, 8, 6)
2L/2R Turkish KB get ups (20kg bell)
10L/10R DB rows (40 lb DB)
40s plank hold

Notes: This was just what I needed, even though I really didn’t want to row, row, and row some more. Other activity for the day: biking around town, an evening walk, and mobility work.

5 Likes
1078

8/31/2022

Building the Monolith, W3, D1. 1’s week

Front Squat, 5’s PRO: 75, 95, 115, 140, 160, (5x5x182.5 lbs)
15 jumps
S/S with: 10x5 ring pull ups

OHP, 5’s PRO: 55, 65, 80, 100, 115, 125 (1x17x100 lbs)

S/S with 5x5 ring pull ups

5 rounds:
5x20 ring dips
5x6 chin ups
5x20 band pull aparts

Notes: Felt really strong today. The weight moved easily and my front squat depth and form is so much better than it used to be. I did all the sets holding it in the front rack position (the end of a clean), and did the 5x5 heavier sets using cross arms in the front rack.

Here’s my update. Weighted myself today, and came in at 170.6 lbs first thing in the morning. Took some pics to see if I can see changes after dosing with Surge for some time now. Doing two servings a day 6x a week. I feel like I always look the same in my pictures. That said, I am looking better than most 49 year olds out there.

IMG_0779
IMG_07791920×2560 467 KB

IMG_0780
IMG_07801920×2560 524 KB

IMG_0781
IMG_07811920×2560 511 KB

6 Likes
1079

FIFY

Nice work, my friend. Can’t wait to see you at the end of BtM!

Edit: Although maybe that should’ve been “most 29 year olds out there.” The college freshmen I always encountered still looked more like boys than young men. But whatever—you get the point!

2 Likes
1080

Hell yeah! Great job man!

1 Like
1081

You’re right in that most 19 year olds look like how I imagine a 15 year old looking. I appreciate the comment and sentiment, though.

2 Likes
1082

9/01/2022

7 am, Crossfit gym

EMOM, Push jerks:
5x95
4x95
3x95
5x105
4x105
3x105
5x115
4x115
3x115

WOD, 16 minute time cap:
1 mile run, in remaining time AMRAP of:
5 strict DB presses (45 lb DBs)
10 Wall ball throws (20 lb ball)
50 single unders jump rope
Result: 5 rounds, 10 reps

Notes: Working on push jerk form, which is going pretty well. Keeping the weight light to stay crisp and explosive (or, at least, that’s the theory). Did the mile in 8:30 without pushing it. Ran with another gym-goer to make it more enjoyable. I still can’t consistently get double unders on the jump rope, so I modify to single unders and do twice the amount prescribed. It seems so simple, yet the rhythm eludes me. I need to get a good rope at home, watch more youtube videos, and practice.

4 Likes
1083

9/03/2022

Building the Monolith, W3D2 and Crossfit WOD, intertwined

I don’t think I’ll repeat this, but wanted to give it a go. Started the 531 workout, biked to the gym and did the WOD, then finished the 531 workout. It went like this:

7:30 am:
Weighted ring dips: 5xBW, 5x +9kg, 5x +18kg, 5x +22kg, 5x +28 kg, then 5x6x +28 kg
S/S with 40 barbell curls and 40 ring rows

Bike to gym

8-9, WOD:
10 rounds, with 2 minute rest between:
100m sprint
5 buprees
20 sit ups
15 push ups
100m sprint
Time = 42 minutes and some change. Did the first two weight vested, but thought better of it and did the rest just bodyweight.

DL’s: 5x135, 5x175, 5x215, 5x265, 5x295, 3x5x325 lbs
S/S with 60 DB curls, and did one last set of ring rows

Biked home.

Notes: Did this all with just 2 servings of Surge. Actually felt pretty good and spry throughout, but the WOD was more of a slog than I anticipated. Still, got the top time. The full 2 minutes of rest made it doable but also really stretched out how long it took.

Tinkering with ways to fit CF with a strength program. This wouldn’t be sustainable for me (doing both on the same day), but thought I’d give it a go. I was looking through Tactical Barbell, and they had a suggestion where you do only a single strength lift on a given day using the 5x5 rep scheme, which is essentially a 5x531 programing. Then get supplemental, assistance, and conditioning equivalents from CF. I may give this a go.

4 Likes