Heavy Double Kettlebell Training

Training Training Logs
261

12/18/12
45 lb. kettlebell
Two Hand Swing 2,4,6,8,10
One Hand Swing 2L,2R,4L,4R,6L,6R,8L,8R,10L,10R
Squat to Press 2L,2R,4L,4R,6L,6R,8L,8R,10L,10R
Snatch 2L,2R,4L,4R,6L,6R,8L,8R,10L,10R
9:13 Finished complex without putting the bell down.

262

12/19/12
Squats
5 x 135, 5 x 185, 4 x 5 x 255, 1 x 7 x 255
Deadlift
5 x 135, 5 x 185, 4 x 5 x 255, 1 x 6 x 255. Overhand Grip
Close grip pullups
20 x 3, done between sets of other exercises
Bench Press
5 x 135, 5 x 155, 4 x 5 x 170, 1 x 8 x 170, PR!
Started to do farmerā€™s carries with 80ā€™s but shoulders were too sore, 50 paces

263

12/20/12
Double 70ā€™s
Military Press and Row ladders
5 ladders, 4 x 1,2,3, 1 x 1,2,5=32reps
Front Squats, 5 x 5 alternated with Deadlift, 5 x 10
Two hand Swings 88lb 3 x 20

264

12/21/12 Off
12/22/12
55 lb. kettlebell
3 rounds R,L
One arm swing x 5
Long cycle clean and jerk x 5
Snatch x 5
Windmill x 5
Lunge x 5

Double 45ā€™s
2 rounds of
Long cycle clean and jerk x 10
Squat x 10
Row x 10
Big big fan of the second complex. Great pump, and tough. I really like the long cycle clean and jerk.

265

Hello. Looks like training is going well :). Thanks for the advice on ladders and swings outside the knees, Iā€™ve been doing both and loving them (though Iā€™m home for Christmas and donā€™t have access to kettlebells just now).

I was just wondering if you have any experience with any of Pavel Tsatsoulineā€™s books? I was thinking of getting ā€˜Enter the Kettlebellā€™, or something similar, for a set routine to follow. Do you have any reccommendations? Iā€™m looking for a well laid out, long-term strength routine.

Thanks

266

12/23/12
Back Squat
5x135,5x185,4x5x255,1x10x255 PR
Deadlift
5x135,5x185,5x5x255
Pullups wide grip thumb over bar
20 sets x 3 in between squat, deadlift and bench sets
Bench Press 5x135,5x155,4x5x170, 1x8x170
One Arm Row
80lb. dumbbell, 2 x 6R,6L, 1 x 10,10

267

Thanks for the response! (And sorry for cluttering up your log). Iā€™ll check out Mike Mahlerā€™s website right now. Iā€™ve scanned through it before, but never had an in-depth look, though I remember it looked great. Do you mind telling me which exercises Pavel uses in his routine? And how heavy the required kettlebells are? I donā€™t want to buy a book and find out I donā€™t have the appropriate equipment. Iā€™m afraid I didnā€™t receive your PM. Thanks again.

268

12/24/12
Double 70 kettlebells
Military Press and Rows
5 ladders of 1,2,3
Front Squats alternated with Deadlifts
5x5, 5x10
88lb. kettlebell
One Arm Swings 10 sets of 10L, 10R =200

12/25/12 Off

269

Thanks again! Mahlerā€™s stuff definitely looks superior, I will get another 28kg and do a version of his 5x5 routine - it looks perfect. Merry Christmas to you and your family too.

270

12/25/12 Off
12/26/12
AM 3 mile run
PM Double 45ā€™s
Double Snatch 5 x 10
Long Cycle Clean and Jerk 5 x 10

I tweaked my shoulder on Sunday doing pullups, so I decided to go light today. The run was lousy. I havenā€™t jogged in 2 months, but received new running shoes. 25 degree day. My glute hurt, my right ring toe was prickly for a 1/4 mile, but I finished. Leg fatigue, like I had no spring in my hamstrings pushing off. Playing soccer, I can sprint forever, but long distance running Iā€™m not used to.

271

12/27/12
Double 55ā€™s
Kettlebell Complex

Military Press, Squat, Row, Swing Outside the Knees
Ladder Style
5 ladders of 2,3,5

272

12/28/12
28kg kettlebell
1 round L,R
One Arm Swing x 5
Clean x 5
High Pull x 5
Snatch x 5
Clean and Jerk x 5

1 round L,R
One Arm Swing x 5
Clean and Press x 5
Snatch x 5
Windmill x 5
Reverse Lunge x 5

25kg kettlebell
2 rounds L,R
One Arm Swing x 5
Long Cycle Clean and Jer x 5
Snatch x 5
Windmill x 5
Reverse Lunge x 5

2 rounds L,R
One Arm Swing x 5
Reverse Lunge x 5
Military Press x 5
Snatch x 5
Total Workout time 28:08

273

Been logging my workouts off line. Time to put them back on. Been doing 5/3/1 total body workout Here is last weekā€™s cycle 2 heavy week.

2/18/13
Pullups done between sets of everything else
12 sets of 3
Squats Warmup 5 x 135, 155 and 185
Working Sets 5 x 265, 3 x 280, 4 x 295
Dips 3 x 15
One Arm Rows 85 lb. 3 x 8L, 8R
11 treadmill sprints 12.0 MPH, Incline on 5. 10 second sprints, 15 seconds rest
2/19/13 Off
2/20/13
Pullups between all sets 7 x 5,
Squats 10 x 135, 10 x 155, 10 x 185
Bench Press Warmup 5 x 95,105 and 115
Working sets 5 x 165, 3 x 170 8 x 180
Dips 3 x 12
Kroc rows, 75 lbs. 20L, 20R
7, 10 second sprints with 15 seconds off 12 mph, 5 incline
2/21/13 My birthday! Off
2/22/13
Pullups 15 x 3
Squats 5 x 135, 155, 185
Military Press Warmup 5 x 65, 75, and 85
Working Set 5 x 115, 3 x 120, 5 x 130 PR
Deadlift warmup 5 x 135, 5 x 185, 5 x 225
Working sets 5 x 265 3 x 280, 6 x 295 PR 1 x 315, PR
2/23/13 3 mild fun
2/24/13 55 lb. kettlebell
Snatch to Press to Squat ladders 4 x 1,2,3,4 5, LR
60 total reps. Also did 88 lb. one arm row ladders 4 x 1,2,3,4,5, LR

274

2/25/13 Deload week

55 lb kettlebells
Double Front Squat supersetted with Deadlift and bent over rows

5 x 5 for squats and rows, 5 x 10 for deadlift

Pushups supersetted with Double Swings Outside the Knees
5 x 10 for each

275

2/26/13 Off, 21 hour fast
2/27/13 weight 192, 7:45 sleep
Double 70 kettlebells
Front Squat Alternated with Double Swing Outside the Knees
5 x 5
Double 55 kettlebells
Military Press alternated with Double Row
5 x 5
One Arm Snatch, 55
5 x 10R, 10L. No timer, nice and easy.

276

2/28/13 Indoor Soccer
3/1/13
Double 55 kettlebells
2 rounds of Military Press x 5, Squat x 5, Row x 5 Double Swing x 5
2 rounds of Double Swing x 3, See Saw Press x 3, Double Clean x 3, See Saw Press x 3 Alternate Lunge x 5 each side
Double 45 lb kettlebells Double Squat Then Press x 5
Double Clean/Double Squat/Press x 5

277

3/2/13
Double 70ā€™s
Military Press and Double Row Ladders
5 x 1,2,3
Double Squats alternated with Deadlift
5 x 5, 5 x 10
Double Swing Outside the Knees
5 x 10
3/3/13 Off

278

3/4/13
CYCLE 3 OF WENDLER 5/3/1
Squat Warmup 5 x 135, 5 x 160, 3 x 185
240 x 5, 255 x 5, 275 x 8
Pullups 7 x 5, 1 x 4, 1 x 2
Dips 3 x 15
One Arm row 90 lbs. 3 x 5L,5R
Sprints 12 ten second sprints on the treadmill. 12 MPH, Incline of 5, Rest 15 in between.

279

3/5/13
45 lb. kettlebell
Set the timer for 20 minutes

Ladder Style Complex
Two Hand Swing, One Hand Swing, Thruster
2,2,4,4,6,6,8,8,10,10,8,8,6,6,4,4,2,2,2,2,4,4,6,6,8,8
Pick my lung off the floor

280

3/6/13 Cycle 3 Week 1, 5/3/1 Total Body

Pullups in between all sets 6 x 5, 1 x 4, 2 x 3
Bench Press Warmup 5 x 95, 5 x 105, 5 x 115
5 x 145, 5 x 155, 12 x 165
Dips 10,8,8
Squats 3 x 210, 3 x 240 3 x 275
Kroc Row 80 lbs. 20L,20R