That looks awful. Lol. I bet I could do that with a bar. I’m gonna have to give it a try. Thanks for the inspiration. Keep up the good work. 
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It is!
I havent tried with a barbell, might be worth a go.
The heart rates gets skyhigh on these, according to my wrist based Garmin (which arent the most accurate) i hit 204bpm which needless to say is a bit above the old 220-age trick.
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I think if my heart rate got that high I would have a stroke. My resting heart rate is like 40.
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Easy 5km. Heart rate was peaking a bit, probably a bit under recovered. Just ran and didnt watch pace.
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C16.2.4
L sit practice.
Power snatch 20x5,5 40x5 50x4 60x3,3
Press 45x5 50x5 57.5x5 45x 5x5
Pullup 59 total, one 13 rep set in there.
Dips5, 25 - Standard hit.
I wasn’t feeling very explosive or strong, so surprised myself on the dips.
Today my diet was a little more Pwn inspired - working towards lower carbs and some fasting mixed in. I’m not quite ready for the full Maximum Definition Diet, but I have always done well on lower carbs.
I ate my last calorie at 3.15pm, will fast for 24 hrs (and want to keep doing a weekly fast going forward.
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16.3.1
100 skips
Power snatch 20x5 40x5 60x 4x2
Squat 92.5x5 105x5 117.5x5 92.5x 5x5
Ss with one arm swings 32kg x 5x5/arm
Pullups 10,9,8
Dips 10,12,10
I am tweaking my accessories slightly as i come to the end of this cycle. I need to get back to training not testing with accessories. I am lacking pop in the big lifts.
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16.3.2
Bench 75x5 85x5 95x5 (this moved well), 75x 5x5
Band pullaparts 5x15
Snatch grip High Pull 60x8 70x9,9,8
Dbell OH Ext 27.5x 12,16,15
Lsit and Back bridge practice.
Happy with bench. No grind, moved smoothly. Accessories starting to take shape in my head for the next cycle, this workout went well.
Diet today was a bit off. Work function and I had a few too many fries, then came home and tea was some homemade Chinese. Guess this is my carb up day!
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Been sitting in a car all day, and when not driving or working, i was browing some old 531 forum posts on here. As always Jim drops an absolute Gem that my thick head hasnt grasped yet.
Given my aching quads/glutes and tight hips/hip flexors, it was “do more mobility and easy cardio!”.
Not exactly earth shattering, but really necessary. Simple but not easy.
I’m going to literally write this on the inside of my training log so I can kick myself everytime i get tempted to try something shiny and get derailed.
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16.3.3
Power clean 65x5 75x5 82.5x5
Hang power clean + front squat 5x 5+3
Then hard conditioning:
ABCs w/16kg bells
I am ashamed to say i quit on these.
I got 24 in 6 mins.
I set it up so i was doing 10 rounds of 3, 40s per round (to hit a 6:40 time, 20 second PR).
Round seven i was 1 behind, R8 2 behind, R9 stuck 2 behind.
I quit at R9
Maybe i should have been videoing, I wouldnt have quit as easy!
Edit: later that evening did mobility. No walk today.
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Onto cycle 17.
I am going to go to 5x5 SSL, and really dial in the P/P/SLC accessories. Less testing, more training.
TMs are up 1kg on bench and squat, up 2.5kg on power clean, and flat on press. I may be flying too close to the sun on press to actually hit 5x531, time will tell.
The other focus is recovery walks and mobility.
I need to sneak in more running but going to leave that till later in the piece, it will improve quicker than raw strength. I need to get some better running shoes, ive tried the barefoot thing and its not working for running (but i love lifting/walking in them).
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17.1.1
Bench 70x5 80x5 90x5 80x 5x5
Did 3x15 pullaprts here to just keep shoukder feeling good.
Pullups 14,11
Snatch grip high pull 60x12 70x10
Dips 15,15,12,13
Did a few rounds of Lsit practice and done.
Swapping the order i do the main lifts so bench and press come first. The idea here is the assistance shouldnt overly interfere, using a torso/limbs approach
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Im also experimenting with using AI as a food log/diet coach.
I just told it my goal, fed it some old blood work, laid out my workout plan and nutrition goals (total protein etc).
I now just tell it what i am eating (i try to get some handle of total volume e.g. grab a weight or no. Of servings or whatever) so it isnt guessing off a picture.
I get that it isnt as accurate as literal tracking but a fraction of the effort. At this point i mainly need it to keep me honest if i am undershooting protein
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Happy Straya day to those on the underside of the world¡
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I have a kettlebell question for you. I’m trying to work on cleans. Been watching videos and working on rolling the bell to the side at the top of the clean rather than flipping it up and over and breaking my arm. I’m still hitting my forearm and then when I attempt a press it is painful in that spot from the kettlebell resting on it. Is that to be expected? Will that reduce as I get used to it or am I still messing up the technique?
Im no expert, but what was very helpful for me was Pavel’s written instructions in enter the kettlebell.
He talks about taming the arc, example below
Practically the bell pressing against the forearm during the press will be slightly painful to start, but it shouldnt be super painful, once you adapt you just have a slightly tender arm the next day.
What really hurts is “flipping the bell” into your forearm, thats what i used to do and had no idea how anyone did kbell snatches!
Practicing taming the arc helped a lot.
Do a swing, but once the bell passes through the legs your upper arms are glued to your torso and you bend from the elbows, this shortens the curve. This shortened arc will accelerate the bell, it should come up reasonably high with no effort from the arms.
Then practice that while twisting the bell so the thumbs point up, i.e. hammer grip.
Then when the bells are weightless at the top of the swing, think about punching up and slightly in, and the bell handles should rotate and you forearms come up to meet the bell, rather than the bell dropping down onto the arms.
I have no idea if that makes any sense 
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Oddly enough, yes. Lol. I think I was doing it right. It wasn’t smacking my arm, but the weight of the bell was making it more uncomfortable than painful, or at least less painful than hitting it does. I think the fact that I don’t have super muscular forearms plays a role too. It’s basically lying on my bone. I used to flip it up and really wack my arm. I’m gonna keep practicing the move (and order the book) and see if I make some headway. Thank you for the response.
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FYI, you are now my kettlebell expert. Expect questions.
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