Good log and great progress. Will be following.
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5/18/17
Off the beaten path for the day…
Front Squats: 255 - 5 Ladders of 1,2,3
KB Long Cycle: 2-40’s: 1x25
Was supposed to be a Deadlift Day on Juggernaut but I decided to scrap it and go with some Front Squats again. Pretty pleased with how 255 moved for all Ladders. I hit a quick set of Long Cycle with the 2-40’s the gym has to finish. Nothing overly special. Been experimenting with Ladders just to see if’s definitely something I want to stick with for barbell movements.
My 48kg kettlebell is supposed to be at my house by the end of the day so I didn’t want to put in a ton of deadlift volume and be too sore to swing that bad boy around either tomorrow or Saturday.
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My 48 kg / 106 lb kettlebell arrived today. This thing is pretty big. Of course I couldn’t help myself. I did a few swings and then decided to Clean & Press the big boy. Got it up pretty smooth so lets scratch that one off the list of things to do!!
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5/19/17
Simple & Sinister
S&S Warm Up
2 Hand Swings: 106 - 10x10
Turkish Get Ups: 80 - 5x1 (each)
Swings with the beast moved well. Decided on 2 hand swings instead of 1 just to get a feel for the weight. Will probably stick with 2 arm swings for a few more sessions. Get Ups started a bit rough but finished up well. Takes me a rep with each arm to get into the groove with the 80. I did a few rolls to the elbow with the 106 after I finished up my last Get Ups just to get a feel for this bell. Came to the conclusion that it just feels pretty damn heavy!!
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Not sure if you know of him or not, but look up Zach Kirchner online. He does swings and get ups and such with crazy heavy bells and he’s pretty jacked
Thanks, I will certainly check him out. I’ve only ever followed the stuff Pavel has online as well as a few things Mike Mahler and Steve Cotter put on YouTube. Mike Mahler and I are built pretty similar since we are both pretty tall and aren’t the biggest, most intimidating looking guys but he does some very impressive things with heavy bells as well. Will look into the guy you mentioned and see what I can pick up from him as well!!
Edit: As far as Pavel, I have bought most of his books on Kindle through Amazon. He doesn’t seem to have much of an online presence other than his StrongFirst website.
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Yeah I like a lot of pavel’s stuff. I like PTTP although I will probably never run it.
I also watch this guy on YouTube name Joe Daniels. His channel is called Joe Daniels Swing This Kettlebell and he provides a lot informative tankish training as well.
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5/20/17
Kettlebell Workout
S&S Warm Up
1 Arm Clean & Jerk: 106 - 3 Ladders of 1,2,3
KB Swing: 106 - 3x10, 1x20
Turkish Get Ups: 55 - 5x1 each
Clean & Jerks felt really good today. Was a bit nervous about starting Clean & Jerks this soon with The Beast but Jerk technique felt very solid and didn’t have any issues. The Get Ups I’ve done over the past few months I can tell really helped with fixation at the top. Did some swings to finish and some get ups as more of a cool down. Hoping to add a Ladder next week but we’ll see. I probably could have done 4 today but didn’t want to get too carried away too soon.
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5/21/17
Turkish Get Ups: 80 - 5x1 each
Normally just try to hit Get Ups with the 35 more for mobility. Figured I needed the extra practice with the 80 so I can get myself ready to possibly put the timer on this in a few weeks.
5/22/17
Juggernaut Method (2 day per week setup)
8’s Wave Accumulation
Squat Day and Oh Press Day
(Combined due to some scheduling issues this week)
S&S Warm Up
Squats: 255 - 4x8, 1x11
Oh Press: (Inverted Juggernaut Method) 140 - 7x5, 1x10
Hips were feeling really stiiff from all of the kettlebell work over weekend. Took me a set or two on Squats to get loosened up and in the groove. Pretty happy with a safe 11 reps on the 5th set. I switched to 8x5 instead of 5x8 on Oh Press today just to manage some fatigue so I could squeeze this in for the day. Took about 1 minute rest between sets so things were moving pretty quick. Like the Squats, happy with a safe 10 reps on the 8th set of Press. In reality, doing 8x5 with Oh Press it would have been the perfect opportunity to super-set Pull Ups with sets of 5 but between the Get Ups and Clean & Jerks my upper back had gotten plenty of work on the previous days. Pretty solid day and may switch all the main lifts to the Inverted Jugg Method moving forward but we’ll see.
5/23/17
Simple & Sinister
S&S Warm up
55# Kettlebell for each movement
1 Arm KB Snatches: 5x10 each (4:49)
- 1 minute break -
Turkish Get Ups: 8x1 each (9:49)
Found out I have just enough ceiling height to do Snatches in a certain spot in my tiny office. Snatches weren’t feeling too great but as long as I can keep the 100 total reps below 5 minutes I won’t complain too much. I kept going after 5 TGUs each side since I think it only took me between 5-6 minutes to get through those. Pretty happy with 16 TGUs and 100 Snatches in a 15 minute time frame. With that said, I laid in the floor for a few minutes after completing this session!
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5/24/17
Simple & Sinister
S&S Warm up
2 Hand KB Swings: 106 - 10x10 (EMOM for 10 minutes)
Turkish Get Ups: 80 - 5x1 each (unofficial time of ~10 minutes)
Was hoping to get into the gym today and do some Deadlifts and light Squats but that didn’t quite pan out (as expected) but was able to sneak in a Simple & Sinister session at home. Decided on 2 Hand Swings with the 106 and went with EMOM for 10 reps. This got pretty tough on the last couple of rounds. Took a short break to kind of practice the groove of going from floor elbow on Get Ups. I didn’t put the actual timer on my phone but I “unofficially” got his done in 10 minutes. I noticed when I started my first Get Up the clock on the TV said 12:53, when I parked the bell after my final Get Up it read 1:03. Definitely a confidence boost in that regard.
5/26/17
S&S Warm Up
KB Clean & Jerks: 106 - 4 Ladders of 1,2,3
2 Hand KB Swings: 106 - 2x15, 1x20
TGU: 80 - 3x1 each
Pretty solid day all around. At one point during the C&Js there was a fine line between a Jerk and a Push Press. Need to stay focused when fatigue starts to set in. Went medium volume for swings and get ups since I am planning another S&S session for tomorrow.
5/27/17
Simple & Sinister
S&S Warm Up
1 Arm Swings: 80 - 5x10 each (4:40)
- 1 minute break -
Turkish Get Ups: 80 - 5x1 each (7:39)
I knew from the Prying Goblet Squats in the warm up this was going to be a good day. Played the swings pretty conservative to save energy for the Get Ups. Moved through the Get Ups pretty quick. I took about a 20-30 secs break before the final Get Up just to make sure I nailed the rep since I had plenty of time left. This now accomplishes ALL of my goals for the 80. Sort of bitter sweet. Now it’s time to take down The Beast!
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Fantastic work man! You progressed from struggling to do any Turkish get-ups with 80lber to doing them all in under 10 minutes very quickly. Great work.
Thanks @furo
I think having the extra time to devote to TGUs helped out a lot. Tried to do a few of them every day. GTG really helped out with this. Yeah it wasn’t too long ago when I was doing them with the 35 and thought how in the world do you do these with an 88!?!? Thanks for all your support and encouragement my friend!!
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5/29/17 Happy Memorial Day
Simple and Sinister
S&S Warm Up
1 Arm Swings: 106 - 5x10 each
TGU: 80 - 5x1 each
Ab Wheel: 2x5
First time swinging The Beast with one arm this morning. Moved well but definitely makes me pay a lot more attention to my Swing form. Took my time on TGUs and slowed down the movement. Certainly a good practice S&S session in preparation for sprinkling in some TGUs with The Beast. Did a couple of easy sets of 5 on the Ab Wheel just because it looked lonely!
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Are you having any trouble keeping your shoulders squared at the top swinging the 106 one handed? I feel like I would be all types of ways. Good shit man
Thanks @oldbeancam
I didn’t have any issues yesterday morning keeping my shoulders square at the top of the swing but I wasn’t pushing the pace too hard. With the 1 Handed Swings it was pretty much 10L, Park, 10R, Park and repeat. I was pretty much working technique with that session and making sure to keep my working shoulder packed, abs tight and contracting my glutes hard at the top of the swing which definitely helps keep me rigid and straight. It’s odd for me to have to think about those things because up until I got the 106 I never really thought about swings too much. With this weight and doing them 1 handed now, I definitely pay a lot more attention. I’m surprised how much my lats were getting worked to along with the usual legs, glutes and abs. The fun part of course is when I attempt my first Get Up with the 106. That will being a telling tale!!
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106 is no joke man! Good luck!
Still killing it I see, good work!
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