Heavy Double Kettlebell Training

Training Training Logs
281

5/1/13

Fasted yesterday for 23 hours and took yesterday off from the gym. Weight this morning was 188.8.

Warmup Jump Rope 500 done in 2 sets. Stretch Foam Roller

Pullups 5 ladders of 2,3,5 =50 done between all sets

Squats 3 x 255, 3 x 295, 3 x 325

Bench Press Training Max of 205 lbs.

Warmup 5 x 95, 5 x 115, 3 x 135

Work sets 5 x 155, 5 x 165, 6 x 175

Rest Pause set with 135 lbs. 10, rest for 15 breaths, 7, rest for 15 breaths, 3 = 20 total reps

Dips 5 x 5 (Triceps were kind of fried after the rest pause set)

Finisher: Double 30 kettlebells

One Round of Pat Flynnâ??s Mah-Fah-Kah

Double Swing x 15

Double Snatch x 15

Double Squat x 15

Double Clean and Press x 15

Double Row x 15

Pushups x 15. My legs were jelly afterward. Heart Rate was 182.

282

Warmup:

Jump Rope 1 x 500, Stretch and Foam Roller. On my shoulder stretch I was able to bring the 9 lb bar behind my head all the way to my lower back. Finally, shoulder flexibility!

Pullups 10 x 3 (I tweaked my elbow on Wednesday God knows how and donâ??t feel like ending up with tendonitis) so took it easy, done between squats and military press.

Squats 3 x 255, 3 x 290, 3 x 325

Military Press Training Max of 150

Warmup: 5 x 65, 5 x 75, 3 x 85

Work Set: 5 x 115, 5 x 120, 5 x 130. Got the reps! The last rep wasnâ??t pretty @ 130, but this ainâ??t a beauty parlor. My elbow twinged a little doing presses

Rest Pause Set 95 lbs. 8, 4, 3

Deadlift Training Max 340 lbs.

Warmup 5 x 135, 5 x 185, 3 x 225 Overhand Grip

Work sets using an alternated grip 5 x 255, 5 x 270, 8 x 290

Rep out set using alternated grip 12 x 225

Treadmill Sprints: 10 second sprints with 15 seconds rest

16 total 3.0 Incline

3 x 12.0 MPH, 3 x 12.5, 3 x 13, 7 x 12.0 = 16 sprints

283

5/6/13 5/3/1 Cycle 5 Week 2
Squat Day, Training Max 340
Warmup Jump Rope 1 x 500, Stretch, Foam Roller
5 x 135, 5 x 185, 3 x 225 Warmup
3 x 270, 3 x 290, 5 x 305 Worksets
1 set x 20 x 225 Rep Out Set
5 sets x 10 reps x 185
Sprints
15 seconds on, 20 off
3 x 13.0 mph, 5.0 incline
10 seconds on 20 off
3 x 13.0 mph, 3.0 incline

284

Warmup Jump Rope 2 sets to 500, Stretch, Foam Roller

Pullups, 6 x 5, 2 x 4, 4 x 3 = 50 reps. NO ELBOW PAIN!!!

Bench Press, Training Max 205

Warmup 5 x 95, 5 x 115 , 3 x 135

Work Sets 3 x 165, 3 x 175, 5 x 185

Rest Pause set 145 lbs. 15 breaths between sets. 13, 4, 2 =19

115 lbs. 5 sets of 10 93 total reps

Squats 3 x 230, 3 x 275, 3 x 295, 3 x 315. I had this illusion of doing 20 reps with 230, but my legs were still sore from Monday.

One Arm Row 70lb. dumbbell 1 x 21L, 21R

Felt great today and was pleased with no tenderness in the elbow. For the assistance work, I’m going to up the volume on the main lifts. My attitude is the only way to increase the big lifts is by doing them. I’m not going to do 5 sets of 10 with the deadlift for the sake of saving my lower back.

285

5/9/13

55 lb kettlebell

One Arm Snatches 10 sets of 10R, 10L =200 snatches in 18:39. Rested 1 minute between each set. Heart Rate was 186 when I finished. Felt heavy at first but got in the groove. Felt great.

Turkish Getup 10L, 10R alternating hands after each rep. I haven’t been doing TGU’s for a while and it showed. I’ve kind of lost a little strength in this exercise. I would be hard pressed to do the 88lb bell right now.

286

Woke up restless and didn?t feel like going to the gym today. Ornery would be a word that fits. Aggravating evening last night. Scale 189.4

Warmup Jump Rope, took 6 sets to get to 500, get tripping over the darn thing. Stretch Foam Roller

Pullups 6 sets x 5, 6 sets x 3, 1 x 2 = 50, done between squats and military press

Squats 3 sets x 3 x 275. Worked on depth below parallel

Military Press 150 = training max

Warmup 5 x 75, 5 x 85, 3 x 95 Work Sets 3 x 120, 3 x 130, 3 x 135

Rest Pause set 95 lbs. 11,4, 3 =18 15 seconds rest between sets

Volume 2 x 10 x 65. Shoulders cooked

Deadlifts Training max =340

Warmup 5 x 135, 5 x 185, 3 x 225. Worksets 3 x 275, 3 x 295, 3 x 315 (headrush)

Rep-out set 15 x 225

Used an overhand grip for warmups and an alternating grip for the last four sets. All in all it was a good workout and I?m happy to have made the reps. Classic making chicken soup out of chicken poop (mentally)

287

Hey buddy, how’s it going? I’m missing your log. Hope all is well :slight_smile:

288

Been working out with More Kettlebell Muscle. Been logging on I-Phone

7/28/14
Double 55’s
5 rounds, work : rest 1:1.5
Cleans x 5
Press x 5
Squat x 5

Double 45’s
4 rounds work:rest 1:1.5 done as a chain
Jerk x 6
Clean x 6
Jerk x 6
Total workout time 19:47

7/29/14
5 rounds
Double 45’s Work:Rest 1:2
Clean x 7
Press x 7
Squat x7
Snatch x 7
Press x 7, 4, 3, 2, 1 (second set x 4, third x 3, etc)
Rest 4 minutes
5 rounds Work:Rest 1:2 Double 45’s
Rows x 6
Cleans x 6
Swings x 6
Squats x 6
Push Press x 6
42 minutes total

289

Glad to have you back!

290

8/14/14
Double 45 Kettlebells
Done as chain 6 rounds, 7 reps per round
Double Clean
Double MIlitary Press
Double Squat
Work : Rest 1:1.5

Done as complex 6 rounds, 6 reps per round
Double Row
Double Clean
Double Squat
Double Military Press

Total workout time 24:10. Blistering pace

291

8/23/14
Just got back from Aruba, new workout

Double Military Press using 55’s Alternated with Double Row using 70’s
8 x 5 for each
Double Front Squat using 70’s alternated with Double Snatch using 55’s
8 x 5 for each
Windmill, 70
3 sets of 5 L, 5 R
One Hand Swings
3 sets of 15 L, 15 R 30 seconds between sets

292

8/24/14
Floor Press Alternated with Double Rows Outside the knees
70 lb. bells 8 x 5 for each

Sumo Deadlift Alternated with Double Swings Outside the knees
88 lb. bells 8 x 5 for each

Turkish Getup
55 lb bell
3 sets of 5L, 5R, did 5 in a row then switched hands

One Arm Snatch
45 lb bell
3 x 10 L, 10 R

293

8/26/14
Double 70 Military Press
1 x 2, 3 x 3
alternated with
Double 88 Row
2 x 5, 1 x 8
Double 70 Squat
2 x 5, 1 x 10
alternated with
Double 55 Snatch
2 x 5, 1 x 8
Windmill 70
3 x 5L, 5R
One hand swing 70
15L, 15R, 15L, 15R 15L, 15R without putting bell down

294

8/27/14
One Arm Snatch 55
3 x 10, 10
1 x 5L, 3R (hand issue)
Floor Press Double 70 alternated with Double Row Outside the Legs 88
2 x 5, 1 x 10 for press 2 x 3, 1 x 5 for rows
Deadlift alternated with Double Swings Outside the Knees 88’s
2 x 5,1 x 15 for deads, 2 x 5, 1 x 10 for swings
TGU 55
3 sets of 5L, 5R do all reps on one side, then switch hands.

295

9/2/14

Double 70 kettlebells
Row Outside the Knees alternated with Floor Press
8 x 6
Double Swing Outside the Knees alternated with Deadlifts
8 x 6

9/1/14
Double 55 Military Press alternated with Double 70 Row
8 x 6
Squats 70’s alternated with Double Snatch 45’s
8 x 6

8/31/14
Double 45’s
5 rounds done as a chain
Clean x 6
Jerk x 6
Squat x 6
Clean x 6
Jerk x 6

4.5 mile run

296

Didn’t realize you did 5/3/1 along with your double kettlebell work. Glad I’m not the only one out there. Will be stopping in to get some ideas from time to time!

297

9/3/14
Double sessions
10 rounds of this circuit
One hand swings, 88 lb kettlebell 10L, 10R
15 pushups
50 jumps of the rope
100 yard sprint

In evening went for a 3.5 mile run in 31 minutes, Lots of hills

298

9/4/14
Double Row, 88’s
2 x 3, 1 x 9 alternated with
Double Military Press 70’s
3 x 3
Double Front Squat 70’s
2 x 5, 1 x 11 alternated with
Double Snatch 55’s
2 x 5, 1 x 8
One Hand Swings, 88
3 x 15L, 15R rest 90 seconds between sets
Farmers Carries 88’s
4 sets of 50 paces

299

9/5/14
Snatches 55 lbs.
3 x 10, 10
Floor Press 70’s
2 x 5, 1 x 12
alternated with
Double Row outside the legs
2 x 5, 1 x 12
Double Swings 88’s
2 x 5, 1 x 10
alternated with
Deadlift 88’s
2 x 5, 1 x 20
Farmer Carries, 88’s
5 sets of 50 paces

300

9/8/14
Double Military Press 55’s
5 x 7, 2 x 4, 1 x 5 alternated with
Double Rows 70’s
8 x 7
Double Snatch 45’s
8 x7 alternated with
Double Front Squat 70’s
8 x 7

9/7/14
Double 55’s
Eagle Squat x 8, walk 20 yards. Did 5 sets without putting bells down, Did 1 more set
Farmers Carries, Racked Carries, Waiters Walks Did 3 sets of each 75 yards
10 hill sprints of 100 yards