1/3/15
3 Trisets of:
4 x weighted pullup with 30lb
20 x 53lb kettlebell goblet squat.
10 x 45lb weighted pushups.
5 minutes rest between trisets, no rest between exercises.
Will try to do some yoga tonight.
1/4/15
BJJ Open Mat, rolled with a strong brown belt, he passed my guard a couple times, I landed some sweeps and a reverse arm bar. Rolled with some lower belts. Drilled some butterfly guard and tomoe nage arm bar combinations.
Followed with 3 sets of 5 gi pull-ups super set with getup variations.
1/6/15
Early afternoon workout:
1 min jump rope.
80x 53lb 2-hand KB swing.
Vertical Push/Pull supersets:
4 weighted pullups w/25lb plate and overhand grip.
1 x 120lb power clean–> 4 x 120lb barbell overhead press.
4 x weighted chinup w/ 25lb plate(reverse grip)
1 x 120lb power clean–> 4 x 120lb barbell overhead press.
4 x weighted pullups w/25lb plate (neutral parallel bar grips)
1 x 120lb power clean–> 4 x 120lb barbell overhead press.
4 x weighted pullups w/25lb plate neutral single bar grip (commando grip)
1 x 120lb power clean–> 4 x 120lb barbell overhead press.
Around 30 sec rest between exercises and 1 min rest between supersets.
12/7/15
Judo, practice started well and was feeling really good into radori training…then went in for a side-entry sumo gaeshi and heard/felt a pop! got an abdominal muscle strain. Breathing and moving were pretty painful. Iced it and took some naproxen.
Took thursday 12/8 off. Was feeling a bit better today on 12/9, still hurts to contract or stretch my right abdominals/obliques and to cough or sneeze but decided to try some accessory strength exercises as tolerated:
12/9/15
Isolated accessory workout:
Lunging and bodyweight squats felt ok and felt ok to hang dumbbells with arms at my side. Hanging from pull-up bar brought significant ab/rib pain as did most upper body dumbell exercises involving any degree of stabilizing weight or lifting weights above the level of the coastal margin.
3sets x 8reps 2(52.5lb) dumbbell reverse lunge. 1.5min rest.
3sets x 2(52.5lb) dumbell calf raise. 1.5min rest.
3sets x 2(52.5lb dumbell shrug. 1.5min rest.
Followed along a 30 min “gentle yoga” routine on youtube as best as I tolerated.
Hopefully this thing is fully resolved within a week or two…
1/14/15
Pain is improving but still hurts with several movements really anything that stretches or contracts my right obliques.
Simple and safe workout:
3 trisets with 1min rest between trisets no rest between exercises:
8x( 2x52.5lb) Dumbell Split Squat/leg. ROM less than optimal maybe should have gone lighter or used a lower platform.
8xDumbell Curl/arm , (1st set alternating with 35lb, 2nd & 3rd set left than right 35 than 40lb)
1minute 45degree switch jumps with 45deg squat on every 4th switch.
Followed with easy 30 minute youtube yoga vid.
1/15/15
Shifting back toward normal training… as tolerated…
Superset Squat&Press workout:
3 supersets:
10x Double Kettlebell Front Squat. (2x20kg)
10x Single arm Press/arm, 20kg. The later reps degenerated into push presses.
No rest between exercises. 1.5min rest between supersets.
Rested 1.5 min then did some cardio:
1min 45degree stance switches with 45 degree squat on every 4th rep.
1min rest
1min 4 foot wide side to side skater hops.
1min rest
1min hot feet
1min rest
1 min close step side to side shuffle.
Followed along with a low intensity 30 min yoga sequence on youtube.
1/16/15
3supersets:
25 x double kb swing with 2 20kg bells superset with 20 strict, slow, elbows tight to ribs, pushups
Rest 1 min between supersets.
Hit failure in the 3rd push-up set at 15 reps.
Followed along with a 20 minute yoga video on YouTube.
1/17/15
Scattered throughout the day:
5x120lb barbell row
5x170lb barbell row
5x170lb barbell row
1/18/15
Followed a 20min yoga YouTube video (usually don’t like to do yoga before lifting but I didn’t think I would have time to lift and then my schedule changed).
Shoulder and leg pump:
3 Supersets:
20 x alternating reverse lunges w/2 50lb db
10x 2 arm overhead press w/2 35lb kb
No rest between exercises. 1.5min rest between supersets.
Finished with a 2nd 20 min yoga YouTube video focused on standing poses.
Rib/abdominal pain is minimal now, really only limited from pull-ups, deep yoga twists, and windmills. Hope to return to grappling the end of this week.
1/19/15
Followed a 1hr yoga video on youtube.
1/20/15
Press/Arm Workout:
8x53 lb KB shoulder press/arm
5x35lb lying tricep extension/arm, 35lb don’t do much isolated tricep work and these were rather sloppy, should prob go a bit lighter.
8x53lb KB shoulder press/arm
8x30lb dumbell tricep kickback/arm
8x53lb KB shoulder press/each arm
10diamond pushups
5x53lb KB floor press/arm
8x (2) 35lb dumbell curls
5x 1arm pushup/arm, ROM suboptimal on left arm due to obliques injury.
8x (2) 35lb dumbell curls
5x 1arm pushup/arm
8x (2) 35lb dumbell curls
Corework; isometrics: 2min plank, 30sec boat, 30sec left side plank, 30sec right side plank, 30sec half-bridge, 30 sec left bird-dog, 30 sec right bird dog.
5mile run @10min/mile.
Nice log you have going on here! I have been into kettlebell training for the past year and have really enjoyed it. Mainly used Swings (1 and 2 arm), Snatches, Clean & Presses, and Get Ups for conditioning to go along with my 5/3/1 barbell work. My question is how do you like double KB training as opposed to single? I experimented with double clean & presses (40lb KB’s at the gym) today and REALLY loved it and am considering buying a second 55 to add to my collection (35, 55, 80) to add some doubles work to my repertoire. As a quick background on KB’s for me I have completed the RKC Snatch test of 100 snatches in 5 mins with my 55. Not RKC certified or anything but just a challenge I wanted to nail down for myself. Any suggestions or ideas you can offer would be greatly appreciated.
[quote]jblues85 wrote:
Nice log you have going on here! I have been into kettlebell training for the past year and have really enjoyed it. Mainly used Swings (1 and 2 arm), Snatches, Clean & Presses, and Get Ups for conditioning to go along with my 5/3/1 barbell work. My question is how do you like double KB training as opposed to single? I experimented with double clean & presses (40lb KB’s at the gym) today and REALLY loved it and am considering buying a second 55 to add to my collection (35, 55, 80) to add some doubles work to my repertoire. As a quick background on KB’s for me I have completed the RKC Snatch test of 100 snatches in 5 mins with my 55. Not RKC certified or anything but just a challenge I wanted to nail down for myself. Any suggestions or ideas you can offer would be greatly appreciated. [/quote]
I really love double kettlebell training I think I was initially driven to it by an article by Mike Mahler on the topic. For most people taking up kettlebell training for general fitness, single kettlebell training is usually more than adequate. But… double kettlebell training as a lot closer to barbell training as it gets your body as a whole working closer to its max force output (from your legs, core and hips) and not the amount limited by a single shoulder, elbow, forearm, and wrist. The stimulus is very different and a lot more challenging. Double snatches are insanely challenging. By far my favorite KB exercise is the double Long Cycle (clean and Jerk). The drawback, aside from the logistics of having access to two matched bells, is a need for significant shoulder flexibility in the 2 arm lockout (more than the single).
[quote]DrGelbman wrote:
[quote]jblues85 wrote:
Nice log you have going on here! I have been into kettlebell training for the past year and have really enjoyed it. Mainly used Swings (1 and 2 arm), Snatches, Clean & Presses, and Get Ups for conditioning to go along with my 5/3/1 barbell work. My question is how do you like double KB training as opposed to single? I experimented with double clean & presses (40lb KB’s at the gym) today and REALLY loved it and am considering buying a second 55 to add to my collection (35, 55, 80) to add some doubles work to my repertoire. As a quick background on KB’s for me I have completed the RKC Snatch test of 100 snatches in 5 mins with my 55. Not RKC certified or anything but just a challenge I wanted to nail down for myself. Any suggestions or ideas you can offer would be greatly appreciated. [/quote]
I really love double kettlebell training I think I was initially driven to it by an article by Mike Mahler on the topic. For most people taking up kettlebell training for general fitness, single kettlebell training is usually more than adequate. But… double kettlebell training as a lot closer to barbell training as it gets your body as a whole working closer to its max force output (from your legs, core and hips) and not the amount limited by a single shoulder, elbow, forearm, and wrist. The stimulus is very different and a lot more challenging. Double snatches are insanely challenging. By far my favorite KB exercise is the double Long Cycle (clean and Jerk). The drawback, aside from the logistics of having access to two matched bells, is a need for significant shoulder flexibility in the 2 arm lockout (more than the single).[/quote]
Thanks for the reply! I bought a second 55 last night (lots of gift cards to Dicks) that is the same as my other one so at least I know they will be the same size and not mismatched in any way. The Long Cycle has always fascinated me and is something I am glad I can add to my workouts. Have been lurking on your log for a while but now that I can do doubles I will check in more often to get some ideas!
[quote]jblues85 wrote:
Thanks for the reply! I bought a second 55 last night (lots of gift cards to Dicks) that is the same as my other one so at least I know they will be the same size and not mismatched in any way. The Long Cycle has always fascinated me and is something I am glad I can add to my workouts. Have been lurking on your log for a while but now that I can do doubles I will check in more often to get some ideas![/quote]
Great to have you on board. Motivates me to put more quality into my workouts knowing that they are tracked by people other than myself.
Not sure if you have any sources you are learning double kettlebell technique from but some suggestions starting out:
You need a wider stance (more like sumo stance), so the kettlebells don’t crash into each other or your knees, this will feel awkward the first few sets as you have probably programmed a narrower single bell stance into your motor memory, you will get over this fast though. I find it easiest to keep the handles parallel to my feet with thumbs forward throughout (vertical fists) for double swings and cleans. It may be awkward at first, but really fight to keep your elbows connected to your ribs on double cleans, if you have trouble doing this have someone tie a belt or strap around your upper arms and torso. As with single cleans (or snatches) be sure to connect your forearms to your inner thighs at the bottom so you can generate and translate the force from the hips into the kettlebell motion. For the lockout, try to keep your biceps close to your ears with your thumbs facing behind you and your palms facing each other this takes some flexibility and I still fight for it.
The vid is my attempt at double long cycle with 20kg bells several months ago I’d say my lockout as in the video still needs some work.
1/22/15
2 supersets several hours apart while on call.
8x120lb single leg deadlift/leg. (free leg elevated on a bench like split squat).
5x120lb Barbell over head press.
Followed a 30 min youtube yoga vid (day 3 of 30 day challenge).
[quote]DrGelbman wrote:
[quote]jblues85 wrote:
Thanks for the reply! I bought a second 55 last night (lots of gift cards to Dicks) that is the same as my other one so at least I know they will be the same size and not mismatched in any way. The Long Cycle has always fascinated me and is something I am glad I can add to my workouts. Have been lurking on your log for a while but now that I can do doubles I will check in more often to get some ideas![/quote]
Great to have you on board. Motivates me to put more quality into my workouts knowing that they are tracked by people other than myself.
Not sure if you have any sources you are learning double kettlebell technique from but some suggestions starting out:
You need a wider stance (more like sumo stance), so the kettlebells don’t crash into each other or your knees, this will feel awkward the first few sets as you have probably programmed a narrower single bell stance into your motor memory, you will get over this fast though. I find it easiest to keep the handles parallel to my feet with thumbs forward throughout (vertical fists) for double swings and cleans. It may be awkward at first, but really fight to keep your elbows connected to your ribs on double cleans, if you have trouble doing this have someone tie a belt or strap around your upper arms and torso. As with single cleans (or snatches) be sure to connect your forearms to your inner thighs at the bottom so you can generate and translate the force from the hips into the kettlebell motion. For the lockout, try to keep your biceps close to your ears with your thumbs facing behind you and your palms facing each other this takes some flexibility and I still fight for it.
The vid is my attempt at double long cycle with 20kg bells several months ago I’d say my lockout as in the video still needs some work.
[/quote]
Thanks for the pointers. I will put those to use today since I will add in double swings after deadlifts and probably play around with cleans to get a better feel for doubles.
[quote]jblues85 wrote:
[quote]DrGelbman wrote:
[quote]jblues85 wrote:
Thanks for the reply! I bought a second 55 last night (lots of gift cards to Dicks) that is the same as my other one so at least I know they will be the same size and not mismatched in any way. The Long Cycle has always fascinated me and is something I am glad I can add to my workouts. Have been lurking on your log for a while but now that I can do doubles I will check in more often to get some ideas![/quote]
Great to have you on board. Motivates me to put more quality into my workouts knowing that they are tracked by people other than myself.
Not sure if you have any sources you are learning double kettlebell technique from but some suggestions starting out:
You need a wider stance (more like sumo stance), so the kettlebells don’t crash into each other or your knees, this will feel awkward the first few sets as you have probably programmed a narrower single bell stance into your motor memory, you will get over this fast though. I find it easiest to keep the handles parallel to my feet with thumbs forward throughout (vertical fists) for double swings and cleans. It may be awkward at first, but really fight to keep your elbows connected to your ribs on double cleans, if you have trouble doing this have someone tie a belt or strap around your upper arms and torso. As with single cleans (or snatches) be sure to connect your forearms to your inner thighs at the bottom so you can generate and translate the force from the hips into the kettlebell motion. For the lockout, try to keep your biceps close to your ears with your thumbs facing behind you and your palms facing each other this takes some flexibility and I still fight for it.
The vid is my attempt at double long cycle with 20kg bells several months ago I’d say my lockout as in the video still needs some work.
[/quote]
Thanks for the pointers. I will put those to use today since I will add in double swings after deadlifts and probably play around with cleans to get a better feel for doubles.
[/quote]
I should add, I believe you are tall? some taller athletes prefer doing double swings and cleans outside the legs (there are vids of Mike Mahler doing this on youtube), I know I feel very unstable doing swings with the bells outside the legs (I am not tall) but its something you may want to try out.
All this talk about long cycle has made me hungry for long cycle.
1/23/15
Double Kettlebell Long Cycle/Clean&Jerk workout
9 reps with (2) 53lb bells Rest 1 min
9 reps with (2) 53lb bells rest 1 min
5.5 reps with (2) 53lb bells (failed mid jerk on 6th rep) rest 1 min
9 reps with (2) 44lb bells rest 1 min
9 reps with (2) 44lb bells rest 1min
8 reps with (2) 44lb bells rest 1 min
8 reps with (2) 35lb bells rest 1 min
8 reps with (2) 35lb bells rest 1 min
8 reps with (2) 35lb bells rest 1 min
Did 10 min of self-guided yoga.
Followed along with day 4 of the 30 day yoga challenge you tube video (abt 20 min)
1/24/15
Followed along with this workout. Started with 44lb bell and downgraded to 35lb about midway.
Followed along with a 20 minute youtube yoga workout.
1/25/15
Back to BJJ open mat. took it easy for the most part some flow rolling and light drilling.
Did 16 minute yoga sequence.
1/26/15
Went to yoga class for an hour.
Did a double kettlebell 1/2Snatch Workout (double half snatches are a lot safer than full imho)
3 Supersets:
Double KB 1/2snatch with (2) 44lb bells.
10Pushups
1min rest
3 Supersets:
Double KB 1/2snatch with (2) 35lb bells.
8 Divebomber Pushups
1 min rest.
Here is a vid of me doing the workout…
Day 6 of 30day youtube yoga challenge, pretty much an ab workout.
1/27/15
Afternoon yoga class.
Brief strength workout:
4 supersets:
8x(2)53lb Kettlebell Double Front Squat.
6x(2)35lb double kettlebell crescent row/ each arm. (two 35lb kettlebells in one hand)
1.5min rest.
Youtube yoga day 7 of 30day challenge; 30min.
Nice video. Really liked that double KB snatch - impressive. I have two questions for you though:
-
why the hell does your floor squeak so much? Lol.
-
what the hell kind of music are you listening to?