[quote]furo wrote:
The clean-press-squat was from an article on Pavel’s website - a way of doing more moderate intensity steady state cardio with kettlebells, instead of the usual high intensity stuff which I never feel motivated for. The basic premise is: 1 clean, press and squat with your left hand then same with your right hand and just keep repeating that for a period of time.[/quote]
Did you lower the bell after the press, or was it an overhead squat?
[quote]jblues85 wrote:
[quote]furo wrote:
Clean-Press-Squat
20kg: 15.5 rounds in 10min [/quote]
Thanks for posting that. Will have to give that a whirl or some variation of that. Did a similar thing altering the Deep Six workout but I like the idea of a set amount of time and like you said I won’t be laying on the ground wishing the rapture would occur!
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No worries! Haha yeah I know exactly what you mean, I can never sustain motivation to train like that. I like to finish a workout feeling tired, but not feeling like I’ve literally been in a fight to the death lol.
[quote]LoRez wrote:
I also can’t believe I spelled “weight train” as “wait train”…[/quote]
Lol I didn’t even notice!
[quote]LoRez wrote:
Did you lower the bell after the press, or was it an overhead squat?[/quote]
I lowered it, so it was a front squat (with the KB in just one hand). It felt really good 
[b] Swing Day
One-Arm Swings [/b]
40kg: 5x10
These were ok, reasonably explosive but not 100%.
Clean-Press-Squat
20kg: 13 rounds in 10min
Worse than yesterday, but still felt good.
Bodyweight: 95.7kg
I felt really tired today, I think I’m just rundown from the week. Also my right hip hurts again today, which is a real nuisance. I think it must just be a problem with me, not the movements. Perhaps it’s a consequence further up the chain from my flat feet? I have no idea, I think I should see a physiotherapist.
[quote]furo wrote:
I felt really tired today, I think I’m just rundown from the week. Also my right hip hurts again today, which is a real nuisance. I think it must just be a problem with me, not the movements. Perhaps it’s a consequence further up the chain from my flat feet? I have no idea, I think I should see a physiotherapist.[/quote]
I sometimes feel there is a link between been tired and tight hips/lower back. Possibly cause when I am more tired I spend more time lounging on the couch etc with poor posture. Have you been doing lots of sitting at work, or have you been on your feet more?
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[quote]theBird wrote:
[quote]furo wrote:
I felt really tired today, I think I’m just rundown from the week. Also my right hip hurts again today, which is a real nuisance. I think it must just be a problem with me, not the movements. Perhaps it’s a consequence further up the chain from my flat feet? I have no idea, I think I should see a physiotherapist.[/quote]
I sometimes feel there is a link between been tired and tight hips/lower back. Possibly cause when I am more tired I spend more time lounging on the couch etc with poor posture. Have you been doing lots of sitting at work, or have you been on your feet more?
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Interesting idea! Tbh my hips felt fine for the whole week while working, it was only after the first workout back that they began to hurt. I don’t spend that much time sitting at work, and when I do I’m constantly getting up and down. I don’t imagine I ever really spend more than 20min sitting at a time.
Hey furo,
Do you think you could still do 20 reverse barbell lunges with 95 kg’s?? Im asking this as I am doing heaps of reverse lunges myself lately, and I am struggling to get 10 reps out of 85 kg’s (my bodyweight is at about 95 kg’s too).
Any tips, or are you just really good at lunging? Since you have stopped lunging heavy weight have you noticed any change in size/appearance of your legs??
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[quote]theBird wrote:
Hey furo,
Do you think you could still do 20 reverse barbell lunges with 95 kg’s?? Im asking this as I am doing heaps of reverse lunges myself lately, and I am struggling to get 10 reps out of 85 kg’s (my bodyweight is at about 95 kg’s too).
Any tips, or are you just really good at lunging? Since you have stopped lunging heavy weight have you noticed any change in size/appearance of your legs??
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Hey bud! I’m sure I couldn’t get 20, but I definitely feel good for 10 reps plus. It’s hard to say though. I’ve definitely lost some size, I think I’ve lost some thickness back-to-front, but not a huge amount. My advice would be to ramp weights - don’t do straight sets - and just keep pushing the weight. I found that if I jumped straight into a reasonably heavy weight I wouldn’t feel in my groove, but if I ramped up my technique would feel stronger and I could just keep adding weight. The only issue with ramping on a unilateral movement is that it takes a long time! Also prioritising the movement helped - when I was working on improving my lunges they were pretty much the only lower body movement I did and I hit them quite hard and frequently. So my advice would be to ramp, prioritise them and don’t be afraid to push the weight!
Rest Day
I took today as a rest day: I went to Edinburgh zoo which was awesome as always. My left hip feels quite jacked up - I’ll do a good amount of mobility work later this evening. I start 7 days of nights on Friday so between now and then (excluding today lol) I want to hit training hard. Tbh my long week completely wiped me out - hopefully I feel 100% tomorrow!
Turkish Get-Up Day
Turkish Get-Ups
40kg: 5x1
Clean-Press-Squat
20kg: 19 rounds
Bodyweight: 95.9kg
Today felt pretty good, apart from the usual tight hip/clunky knee issues. I am really enjoying the clean-press-squat-ing and I think I will make it a permanent fixture of my training. I’m not very confident in my rep counting abilities lol, my brain turns off once I start training, but I guess so long as I am putting the time in that’s the main thing. I’m actually feeling it in my upper back too, which I wasn’t expecting. I think all three movements require stabilisation from the upper back so I end up getting a solid 10min TUT.
Later on today I’m going to do some swimming and sauna and I’m going to try out yoga for the first time too. I’m loving these days off!
[quote]furo wrote:
I am really enjoying the clean-press-squat-ing and I think I will make it a permanent fixture of my training. I’m not very confident in my rep counting abilities lol, my brain turns off once I start training, but I guess so long as I am putting the time in that’s the main thing.
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I’ve handled this a few different ways. Sometimes I just tell myself that as long as I go for X minutes, I’m good, whatever the number of reps I get in. Sometimes I stop in between reps and make a slash on a piece of paper. Sometimes I just make myself do X reps EMOM and know that by the time I get to 20 minutes, I’ll be at 20x reps. You’ll figure out what you like best
[quote]furo wrote:
Later on today I’m going to do some swimming and sauna and I’m going to try out yoga for the first time too. I’m loving these days off!
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Big fan of yoga here. Just have an open mind and look at it as a different challenge; you aren’t there to “win” yoga or compete (one of the complaints I here from people is “I wouldn’t be good at yoga because I’m not flexible” - NEWSFLASH: that’s the whole point of GOING to yoga, is to work on your weakness!)
Have fun with it! Yoga is a great complement to the kind of work you’re doing.
Swing Day
One-Arm Swings
40kg: 5x10
My lower back felt a little stiff initially. I used 4min rest intervals, which is quite a big improvement over what I was doing a while ago.
Clean-Press-Squat
20kg: 12 rounds in 10min
This was my worst one yet, but I just feel good putting the time in. I’m 99% sure I miscounted yesterday, and I think I only got 14.5 rounds the first time instead of 15.5.
Bodyweight: 95.9kg
ActivitiesGuy: Thanks for the ideas! Yeah I’ve really liked using EMOM in the past, and although it doesn’t quite fit neatly here it could be good over longer time periods. One round on the minute for ten minutes is a little easy, but would probably be ideal over 20-30mins (which is what I want to build up to). I really enjoyed the yoga actually, although it wasn’t as intense as I hoped - it was led by a woman in her 60s and most of the people there were of the of the same demographic. At the end we did this relaxation thing and I actually fell asleep and started snoring lol, a bit embarrassing.
Gym Day
Dumbbell Rows
30kg: 4x12
Pull-Ups
BW: 3x5
Deadlifts
60kg: 3
100kg: 3
140kg: 5 (belted)
These felt pretty good. My lower back feels pretty pumped, which I’m a little surprised by considering the volume of lower back stuff I currently do. I’m almost tempted to get back into regular deadlifting. I never hit 180kg and I feel like that is a minimum standard.
Dumbbell Shrugs
30kg: 3x10
Neck Work
A reasonable amount.
Bodyweight: 96.2kg
Today I woke up feeling really tired and stiff, so I had a couple of energy drinks and did a high volume of lower back movements (mostly 10kg side bends and unweighted reverse hypers) and then I felt really good. After that I spent 90min in the sauna/steamroom/jacuzzi and pretty much felt comatose lol. Then in the evening I did the above training session with Rattlehead, which was great.
Turkish Get-Up Day
Turkish Get-Ups
28kg: 1x1
40kg: 5x1
Wow this was an effort today.
Bodyweight: 95.8kg
Measurements: arm: 15.2"; waist: 34.5"; thigh: 25".
I had intended to do 20min of clean-press-squat today but I’m really just not feeling it. I might do it later on.
I feel the need to change my training style, I want to do something new. No concrete ideas at the moment though.
[b] Swing Day
One-Arm Swings [/b]
40kg: 5x10
4min rest intervals.
Bodyweight: 96.1kg
Not much to say really, just an average session. I used less liquid chalk this time and coped fine, so I think I might try to wean myself off it.
EDIT: Also I should mention that I’m starting 7 days of nights (12 hour shifts) tonight and so I’m most likely not going to train much/at all until that’s all out of the way. So this will probably go silent for a bit.
Maazer - if you’re reading this: quit and switch to dentistry asap :P.
I’ve just finished my last night shift. As expected I didn’t get to train this past week, although I did some goblet squats most days to keep mobile.
New Training Routine
I’m going to start following “Rite of Passage” - another Pavel routine. The basic structure is 3 days of kettlebell clean and press, with 1 variety day where you can do what you like. For my variety day I’m going to do get-ups and pull-ups. The only change I’m going to make to the routine is to add 1 set of 40kg one-arm swings to the end of each clean and press day to keep that ticking over.
The progression scheme is a little complex, but it is based on gradually increasing volume through first sets then reps, before moving on to a heavier weight. I’m going to start really light - with my 20kg - and build from there.
I think this routine will lead to improvements in my physique, as S&S did neglect my upper body. I’d like to add some thickness back to my arms and shoulders.
Glad you’ve found a new plan that’s fired your imagination a little bit.
Will continue following along
[quote]ActivitiesGuy wrote:
Glad you’ve found a new plan that’s fired your imagination a little bit.
Will continue following along :)[/quote]
Thanks man. I’ve got the ambitious goal of pressing the 40kg, I work best when I have a good goal and my S&S had become a little unfocused.
[quote]furo wrote:
[quote]ActivitiesGuy wrote:
Glad you’ve found a new plan that’s fired your imagination a little bit.
Will continue following along :)[/quote]
Thanks man. I’ve got the ambitious goal of pressing the 40kg, I work best when I have a good goal and my S&S had become a little unfocused.[/quote]
Totally with you on that (the need for a performance goal, that is). Hence my pursuit of 10x10 pull-ups!
Pressing the 40 kg would be a nice deal. I like the clean & press.
Rite of Passage Week 1 Day 1
Warm-Up
Goblet Squats
Clean and Press
20kg: (1,2,3)x5
One-Arm Swings
40kg: 1x10
Bodyweight: 94.8kg
This felt fine, I have to say it’s a little boring doing all those clean and presses lol. Also my shoulders feel a little weird, I haven’t done any pressing it quite a while so maybe it’s just that. I’m not sure how long I’ll stick with this routine but I want to give it a minimum of 6 weeks - that will get me through all the progressions with the 20kg then the 28kg barring stalling out.
After that I’m not sure what I’ll do, but my biggest weakness has always been my squats/quad strength so I feel I should address that. I think getting a second 28kg and doing double front squats would work pretty well. It would probably be the quad exercise that is the best compromise between safe and effective. Pistols are undoubtedly effective but unsafe, whereas goblet squats are safe but it is difficult to load them sufficiently to be effective. I think front squats and one-arm swings would cover the lower body nicely.
[quote]ActivitiesGuy wrote:
Totally with you on that (the need for a performance goal, that is). Hence my pursuit of 10x10 pull-ups!
Pressing the 40 kg would be a nice deal. I like the clean & press.[/quote]
Yeah I definitely need a performance goal! Aesthetic goals never drive me as well, and if I have no goals at all I switch into maintenance mode and achieve nothing.
I really like your idea of 10x10 pull-ups, and I’m following your progress closely :).