training log.

[myles kenihan]

Will post weekly now:

Training log

Tuesday September 27:
Morning~
Supersetted jerks ( 20s ) 20, 15, 10, 5, with same numbers body-weight squats ( basically as active rest ) plus joint mobility and stretching with some swiss ball abs. 15 minutes.
Evening~
Aikido, first lesson. Two hours and ten minutes.

Wednesday~
Barely made it out of bed. No training.

Thursday September 29:
Same as Tuesday morning, except half number of jerks and squats. 10 minutes.
Still too wrecked for aikido this evening.

Friday September 30:
Hook grip training
_Sumos - ( 75 kg ) 3 reps, ( 105 ) 3, ( 125 ) 3 x 3, ( 75 ) 3.
Farmers walks - ( 30 m ) 120 kg, 160, 180, 120, 100.
Decompression hang plus spine stretch.
Bench from the pins - ( 60 kg ) 5 reps, ( 80 ) 5, ( 90 ) 4, ( 80 ) 3 sets of 5, ( 60 ) 15.
Barbell Step-ups - [ l/r ] ( 40 kg ) 5/5, ( 50 ) 2 sets of 5/5.
Swiss ball abs plus stretches.
About an hour and a half.

Saturday:
Dumbell lc clean and press - ( 60 pounders ) 8, 5, 5, 4.
Dumbell step-ups - ( 60 pounders ) 8/8, 5/5, 5/5, 4/4.
French press - ( 1 pood ) 3 sets of 8.
Situps on resistance board - ( 1 pood ) 3 of 5.
Roman chair hypers - 3 sets of 8.
five minutes on rower.
A few sets of standing pulldowns on a cable while waiting for a vacant shower.

[imported_Rick]

How's the Aikido going big guy?
That something your going to be doing consistently?

Those 180kg farmers walks are massive!!!!
I couldn't even budge them let only put one foot in front of another.

[myles kenihan]

Famer's walks are going to be a staple with me for some time.. They've sort of replaced my jump stance deads. Call me soft, but I really got a scare with the last back injury and have stuck with sumo style for now. Each farmers walk contains two partial deads with jump stance, so it goes some way to compensating. Even so, they are a tough exercise in their own right.

Aikido is going to help with weight loss and give me another focus for training. It's been years and years since I've done martial arts. As I am essentially a beginner with this one, I spend most classes getting thrown and toppled then having to get to my feet quickly. Along with breakfalls and what not it's good conditioning. As it is the competetive shodokan style, the classes are pretty rigorous.

I've also been practicing hook grip for all the barbell cleans I've been doing and now that my thumbs are getting tougher, I've noticed a bit of an improvement.

How is your own training going?[/i]

[myles kenihan]

Tuesday:
Aikido. Second lesson. Two hours and twenty minutes.

Wednesday:
BB step-ups - ( 5/5 reps ) 55 kg, 75 x 2, 60 x 7.
Db curls once up and down the rack from 11 lb to 35. ( lots of curls )
French press with 1 pood kb - 3 sets of 10.

Thursday:
BB lc clean and push press - ( 40 kg ) 5 reps, ( 70 ) 5 x 2, ( 60 ) 5 x 2.
Good mornings ( 65 kg ) 5 x 5.
1 pood
_swings 10, 20, darc 20, juggle 20, darc 20.
some ab work and stretches.
About an hour.

Friday:
BB step-ups - ( 5/5 reps ) 75 kg x 3, 60 x 7.
a bit of rowing and some ab work.
Not much over an hour.

Saturday:
Db lc clean and press - ( 60 pounders ) 5 x 5.
Farmers walk - ( 30 m ) 120 kg, 190, 170, 150, 120.
Nearly an hour.

[rapture]

myles
for the farmers walk i'm assuming u are using proper famers walk bars(is that what u call them) if so did you make them or buy them.

thanks


Steve

[myles kenihan]

Hi Steve,

The farmer's walk handles were made up specifically for strongman training here in Adelaide. They weigh 20 kg each and look like a kind of steel briefcase with the actual pins for the weights sticking out front and back. They are designed so they can take metal shot as well as plates. They belonged to a guy who competes at a World class level. He sold them to a friend of mine called Adam.

They were constructed to spec by a metal worker / engineer who, I believe, also made a steel log and a yoke for the same guy. I know that you can buy farmer's walk handles, yokes and other strongman paraphenalia overseas, but I don't know what's commerically available in Australia.

Assuming you're after some for yourself, you could take your own design to an engineering shop and get a pair made up. The cost to the orignal owner of Adam's was about $800, if memory serves me correctly.

I've read of people using trap bars for farmer's walk, which would be alot cheaper, but I don't know how you'd go with a substantial amount of weight safetywise and you'd get yelled at if you tried it in a gym.

Adam is getting a pulling sled and steel log made up in this way. We are also getting a 100 kg spherical lifting stone, but are unsure at this stage where we will be able to train with it. I myself am unsure if I'll even be able to lift it (",)

Regards,

Myles

[myles kenihan]

Training log

Sunday:
Bench press - ( 55 kg ) 5, ( 85 ) 3 x 5, ( 55 ) 5.
25 minutes.

Monday:
Step-ups - ( 65 kg ) 6/6 x 5.
Push press from rack - ( 65 kg ) 5, ( 75 ) 5, ( 85 ) 5, ( 75 ) two of 5.
55 minutes.

Tuesday:
( kb jerks ( 20s ) 10, with squats ( body-weight ) 20 ) x 2.
Joint mobility and a bit of a stretch.
10 minutes.

Wednesday:
Joint mobility with kettlebells for a couple of peasant exercises - shrugs, side bends and whatnot.
8 minutes.

Thursday:
Step-ups - ( 70 kg ) 6/6 x 5.
1 pood situps - 2 of 5.
10 minutes bagwork
5 minutes on rower.
Total 45 minutes.

Friday:
Bench - ( 60 kg ) 5, ( 80 ) 5, ( 90 ) 5, ( 80 ) 2 of 5, ( 60 ) 20.
Zerchers - ( 60 ) 5, ( 80 ) 5, ( 100 ) 5, ( 120 ) 1, ( 100 ) 5, ( 80 ) 2 of 5, ( 60 ) 10.
55 minutes including about 10 waiting for power rack.

Saturday:
Morning~
Aikido - third lesson. 2 hours.
Afternoon~
Farmers walk - ( 30 m ) 5 of 5 at 140 kg.
Step-ups - ( 75 ) 5 of 5/5.
45 minutes.

[myles kenihan]

Sunday:
Round body pass - ( 1.5 pood ) one of 10/10.
One arm snatch - ( 1.5 ) 3 of 10 / 10 with active rest - about a minute and a half punching heavy bag with low intensity.
A few minutes breather.
Figure-eight pass - ( 1.5 ) 3 of 10 with active rest - the bagwork.
Round body pass - ( 1.5 pood ) one of 10/10.
Situps on a decline bench - 2 of 10.
The session effectively ended there. Did some other stuff - but only after standing around talking and wasting time so it doesn't count.
Forgot to time the session.

Monday:
Behind the neck press ( standing, from the rack ) - ( 20 kg ; empty bar ) 5, ( 40 ) 5, ( 60 ) 3, ( 40 ) 2 of 5.
One arm rows - ( 65 lb dumbell ) 2 of 20/20.
5 minutes on the Concept II.
Forgot to time the session again, but it was short. Never pressed behind the neck before ( as a bone-fide exercise in itself, that is ) so today was something of an experimentation.

Thursday:
Power cleans - ( 70 kg ) 5, ( 90 ) 3, 2, 3, ( 70 ) 2 of 6.
Bench - ( 60 ) 5, ( 80 ) 5, ( 90 ) 5, ( 80 ) 5, ( 60 ) 20.
5 minutes on the Concept II.

Friday:
Step-ups - ( 70 kg ) 5 of 5.
Seated arnold press - ( 60 lb dbs ) 3 of 5, ( 45 lbs ) 2 of 8.
five minutes rowing
five minutes bagwork.

Saturday:
Kettlebell workshop - not, strictly speaking a workout, but I was tired and sore by the end.

Sunday:

"Sunday:" and "" - too strong for my taste... you should really think about tuning it down a bit.

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[myles kenihan]

Quite a number of months since last training log post...

Sunday - H2H plus resilience drills with one pood for about 30 minutes.

Mon - 2 km jog.

Tuesday - lc clean and jerk with 20s - sets of 7, 8, 9 + 5 sets of 10 ~ less than 30 minutes.

Wed - cleaned house for property inspection tomorrow, no training.

Thursday - casual labouring, no training.

Friday - kettlebell swings 20 kg - 2 of 15, good mornings 2 of 5 and windmills 2 of 5 l/r
barbell pullovers 15 kg - 2 of 10
dumbell flies 20 lb - 2 of 10
rack pulls 60 kg ( 5 ), 100 ( 5 ), 140 ( 5 ), 160 ( 3 ) 180 ( 3 ) 200 ( 1 ).
side press 60 lb dumbell 3 of 3 l/r
bench 60 kg ( 5 ), 80 ( 5 ), 90 ( 5 ) 95 ( 5 )
stretch and then 1000 m on concept 2.

[myles kenihan]

Monday -
thick bar strict mil press 35 kg ( 5 reps ), 55 ( 5 ), 75 ( 1 and 4 push presses ), 75 ( 1 and 4 push presses ), 75 ( 5 push presses ), 75 ( 3 push presses. )
barbell snatch 50 kg ( 5 reps )
barbell long cycle clean and jerk 50 kg ( 3 sets of 5 reps ) 60 kg ( 5 )
superset sumo deads 60 kg with good-mornings 55 ( 5 of 5. )

Forgot to time session but all sets done fast and with minimal rest - fairly light weights for me ( except for presses ) but still worked hard.

Tuesday -
swings w 24kg kbell 2 sets of 15
goodmornings w 24 2 sets of 5.
windmills w 24 held below set of 5 + w 16 held above set of 5 l/r
bottoms up press w 16 sets of 3 and 2 sets of 5 l/r
mil presses w 24s 3 of 5
renegade rows w 24s 3 of 5 l/r

Fairly lazy one in the park.

Thursday -
incline pullovers w 15 kg bar 2 sets of 8
incline flies w 15 lb dumbells 2 sets of 10
bench 60 kg ( 5 reps, ) 80 ( 5, ) 100 ( 5, ) 110 ( 1, ) 120 ( 1 )
thick bar upright rows 35 kg ( 8,) 45 ( 8 ) 45 w speed ( 8 )
rack pulls pronated grip 60 kg ( 5 reps, ) 100 ( 5, ) 140 ( 5, ) 140 alternate ( 5, ) 140 switch alternate ( 5 )

The 120 bench was a pb.

Saturday -
sumo deadlift 70 kg ( 5 reps, ) 110 ( 5, ) 140 ( 5, ) 160 ( 5, ) 140 ( 2 of 5. )
bench 60 kg ( 5 reps, ) 70 ( 5, ) 80 ( 5, ) 90 ( 5,) 97.5 ( 5. )
windmills 20s over and under 2 sets of 5 l/r
then did some swiss ball abs, rowing, lat pulldowns, hamstrings and stuff.

[myles kenihan]

Thursday
frontsquats 5 sets of 3 at 60 kg, 70, 80, 90, 100 then 3 singles at 110, 120 and 130 ( p.b. )
high-box step-ups w 35 lb dumbells 3 of 8 l/r
thick bar mil press 5 by 5 at 35 kg, 55, 60, 60 and 55.
some lat pulldowns, rowing and stuff.

Friday
bent-over rows 3 sets of 8 w 70 kg bar
t-bar rows 3 sets of 8 w 60 kg of plate
straight arm cable pull-downs 3 sets of 20 at 60 lb, 70 and 80 respectively
rack-pulls ( deadlift lockouts ) 60 kg ( 3 reps, ) 100 ( 3, ) 140 ( 3, ) 180 ( 3, ) 200 single and 220 single ( p.b. ) then did a couple of sets of 3 w 140 kg using weak side alternate grip.
back and leg stretches

Saturday
cross training with some MMA guys.
showed them some kettlebell lifts and then they taught me some kick boxing.

Seems I can't box very well and I can't seem to kick at all, but I did reasonably well as a deadweight for one of the guys to practice a pit of standup grappling and maneuvering :)

[myles kenihan]

Monday
bench 3 sets of 5 at 60 kg
lc c+j's ladder 5..10 + ( 2 x 10 ) w 20s

Thursday
lc c+j's ladder 6..10 + ( 3 x 10 ) w 20s
abs, hams, rowing and stuff

Friday
bench 3 sets of 5 at 60 kg, 80, 100
focus mitt and bag work

[myles kenihan]

Monday
~Morning
lc c+j's ladder 5..10 + ( 2 x 10 ) w 20s
abs, hypers, rowing and stuff
~Evening
MMA class

Tuesday
~Evening
MMA class

Friday
Trained with Rick and Phil in Melbourne at Phil's place
Mucked around with 3 pood.
Did some front squats with Rick
Did some mil press and renegade row ladders with Phil
Carried sandbag for a little bit.

[myles kenihan]

Monday
lc c+j's ladder 5..10 + ( 2 x 10 ) w 20s
a bit of rowing to cool off

Tuesday
MMA

Wednesday
bb frontsquats 60 kg ( 3 reps, ) 80 ( 3, ) 100 ( 3, ) 120 ( 1, ) 110 ( 2,) 110 ( 2. )
rack pulls 60 kg ( 3 reps ) 100 ( 3 ) 140 ( 3 ) 180 ( 3. )
bench 60 kg ( 5 reps close, ) 80 ( 5 reps wide, ) 90 ( 5 reps close. )
ham curls and rowing

Thursday
thick bar upright rows 3 of 10 at 35, 45 and 50 kg
thick bar push press 5 of 5 at 55, 65, 75, 85 and 90 kg (failed last rep.)
close grip pulldows 4 of 8 from 32 - 45 kg.
floor press 5 of 5 at 60, 70, 80, 90, 100 (failed last rep)

Friday
lc c+j's ladder 6..10 + ( 3 x 10 ) w 20s
rowing ( 1000m )

Saturday
speed bench 70 kg + 11 kg of chains - 10 sets of 2.
front squat 5 sets of 3 at 60, 80, 90, 95 and 97.5 kg.
turkish getup w 20 kg kb 3 of 3 l/r.
1000 m on rower.

[myles kenihan]

Well now, quite some time since I've posted. Been a bit too slack with work and other distractions. Wanna get back in business this year.

Today w training partner Karim:

Mil press ladder 24, 28, 32. 3/3 reps of each for 11 sets for a total of 99/99 with an additional 1/1 with 28 for total of 100/100 in just under 40 minutes for a total of 5.6 tonnes.

[abowe]

Well done Myles, Nice work brother. Karim must be catching up to you fast. Great volume.

[myles kenihan]

Again a long time since posting. Fairly long work hours saw me me a bit soft earlier in the year I'm afraid. Training is now very different consisting of shorter, but more frequent workouts. After a cycle of squats, deads and side presses working up from a long period of relative inactivity and gradually mixing in bodyweight and then kettlebell drills over three months, I got up to a working set of back squat and Romanian dead lift at 140 kg and mixed in bodyweight a'la 5bx and kettlebell drills ( just some basics ) I've been recovering from a bronchial infection over the last three weeks and have only now started training again. Keeping an online log is a good for discipline regardless of where you're starting from or at.

Anyway, I've ditched the squats and deads for a bit here's where I'm at.

5bx Chart 2B ( I do bird dogs instead of the floor hyper-extensions prescribed in Orban's book and I row 2000m instead of jogging a mile)
25/25 one-arm snatches w 24 kg kb ( I use a non-competitive 'health snatch' style and still grip is the biggest limitation )
25 jerks w pair of 24 kg kbs ( I use a pretty non-technical power jerk style and don't 'rest' in the rack - even so I'm going to push for numbers here more so than the snatch for the time being.)

To start:

Last night( Monday 11/08/08 )~Javorek Complex No.1, 15 kg dumbells, 3 cycles. 9 minutes total.

This morning(Tuesday 12/08/08)~ (5bx Chart 2B) backbends 24, Situps 17, extensions 25 ( as side ), Pushups 16 and a 2km row on Concept 2 ( resistance dial set to 4 and a time of 9.45.) 15 minutes total.

[abowe]

Good work Myles!

[myles kenihan]

Thanks dude.

Last night( Tuesday 12/08/08 )~Javorek Complex No.1, 15 kg dumbells, 3 cycles. 8:15 minutes total.

This morning(Wednesday 13/08/08)~ 5bx Chart 2B ( 2km row on Concept 2 time of 9:23.) 16:21 minutes total.

[myles kenihan]

Last night( Wednesday 13/08/08 )~ Jerks( 1.5 pood kettlebells: ) 26, 13
On parallettes: bear squat pushups 10, half moon pushups 4,2 ( yes two ) 8.
With 8 kg clubs: Mills 50/50, Alternate shield casts 20/20, Swipes 20.
Total time: 22:29 minutes.

This morning(Thursday 14/08/08)~ 5bx Chart 2B ( 2km row on Concept 2 time of 9:32.) 16:51 minutes total.

[myles kenihan]

Last night( Thursday 14/08/08 )~ Javorek Complex No.1, 40 kg barbell, 3 rounds plus an extra 10 thrusters to finish 11:15 minutes total.

This morning(Friday 15/08/08)~ 5bx Chart 2B ( 2km row on Concept 2 time of 9:15.) 15:59 minutes total.

[myles kenihan]

Last night( Friday 15/08/08 )~ Snatch 1.5 pood kettlebell: ) 25/25, 13/12. 6:41 minutes.
This morning(Saturday 16/08/08)~ 5bx Chart 2B ( 2km row on Concept 2 time of 9:09.) 16:38 minutes.
This afternoon~wearing power vest 5x10 push press (1.5 pood kettlebells) and 5 x 20 hindu squats 24:30 minutes.

[Paul in Hobart]

Welcome back Myles :D Happy trainings!

[myles kenihan]

Thanks Paul.
Yesterday ( Mon 18/8/08) Morning~5bx chart 2B+ - backbends 26, Situps 18, extensions 27/27, Pushups 17 and 2km row on Concept 2 (9:14 minutes) 16:15 minutes total.
Evening~press (1.5 pood kettlebells) 18,9
50/50 mills, 25/25 shield casts and 20 swipes with 8 kg clubs
20 dands on paralletes. Forgot to time this one but couldn't have been more than about 20 minutes.

[myles kenihan]

Last night( Tuesday 19/08/08 )~Javorek Complex No.1, 15 kg dumbells, 3 cycles plus set of 10 thrusters 9:35 minutes total.
This morning(Wednesday 20/08/08)~ 5bx Chart 2B+ ( 2km row on Concept 2 time of 10.05 - got the dodgy foot strap rower) 17:34 minutes total.

[jd]

Hi Myles

Was wondering what this is?

5bx Chart 2B+

Jamie Douse

[myles kenihan]

Hi Jamie,

Not to wax lyrical, but to try to explain succinctly, 5bx was a bodyweight exercise system developed for the Canadian Air force in the 50s. A survey revealed that one third of them were not fit to fly. A guy who we might now describe as an exercise physiologist by the name of Bill Orban was hired by their government to fix them up. 5bx is the kind of floor work and callisthenic stuff you used to do at school, literally 5 BASIC EXERCISES - push ups, back bends, hyper extensions, sit ups and some sort of cal like running on the spot, star jumps, jumping lunges etc. The last exercise can be a replaced by a run or a walk ( I choose to row.) There are six charts. Most people start at one ( really easy, push ups on knees 1/2 mile run etc.) and progress through 12 stages starting at D- and ending at A+. Chart two is considerably harder - the exercises change to proper push ups and so on 1 mile run or 2 mile walk etc. By the time you get to A+ in chart two, you're basically doing a circuit of midsection and back exercises with reps in the 30s and about 20 or so push ups while running a nine minute mile. If you don't run or walk, you are meant to finish all five exercises within 11 minutes. You attain a certain chart and stage and the idea is that you maintain that and thus keep a kind of basic functional fitness for most of your life. The higher ones ( 5, 6 ) are intended more for real athletes.

I think the program is an oldie but goldie. More rigorously researched than alot of stuff which came after, Orban did a lot of experimentation over many years and hit on the idea of intensity being the key to getting and keeping fit. We all know this to be true now, but he was laughed at and derided. He also said that while you could get away with just doing 5bx, you were better off also playing one or more sports or involved in some other activity - 5bx and kettlebell ( you could well add club ) lifting are a natural and very complimentary combination in my opinion particularly as they align on notions of intensity etc. Hope this answers your question.
~
Last night( Wednesday 20/08/08 )~ Jerks( 1.5 pood kettlebells: ) 27, 14
On parallettes: half moon pushups 10, bear squat pushups 10, dands 10.
With 8 kg clubs: Mills 40/40, Alternate shield casts 20/20, Swipes 20.
Forgot to time this one - about 25 minutes.

This morning(Thursday 21/08/08)~ 5bx Chart 2B+ ( 2km row on Concept 2 time of 9:12.) 16:36 minutes total.

[jd]

Thanks for going into some detail Myles.

Sounds very interesting and i will have to investigate further :)

[myles kenihan]

I found a reprint of the original at a book exchange - sold millions of copies all over the world. But you can find the actual text and charts on a few sites on the Web. http://www.oakengates.com/5bx/. Some people find alternatives to one or more exercises. In my case I started the program at Chart 2 ( not recommended in the book. ) and replaced the prone hyper extension with one of the plank exercises from Bullet Proof Abs ( often called superman or bird dogs, I can't recall what Pavel called them ) - a safer and also better exercise IMVHO.
~
Last night( Thursday 21/08/08 )~Circuit 20 kg dumbells: Squats 20; Hang Squat Cleans 10, 10, Press 20; Thrusters 10, 10; Clean and Press 5, 5; Shrugs 10. 21:40 minutes total.
This morning(Friday 22/08/08)~ 5bx Chart 2B+ ( 2km row on Concept 2 time of 9:24 ) 17:24 minutes total.

[myles kenihan]

Last night( Friday 22/08/08 )~ Snatch 1.5 pood kettlebell: 25/25, 13/12. 6:20 minutes.
This afternoon(Saturday 23/08/08)~ swim and sauna

[myles kenihan]

Today ( 25/08/08 ) ~ morning: 5bx 2B+( c2 2k time 9:25 ) total 16:57.
evening: Jerks ( 1.5 pood kbs ) 28, 14; Thrusters ( 20 kg kbs ) 5, 10, 15; One-arm-press ( 1.5 pood kb ) 5/5, 10/10, 15/15. Total 24:30.

[myles kenihan]

This morning ( 25/08/08 )~Oblique bridging 20/20, Swiss ball sit-ups 20, 45 degree hypers 20, Supine rows 20, One arm rows (30 kg db) 20/20, Supine French press ( 25 kg bb ) 20, Prone external rotations (5 kg db) 20/20. 16:26 total. Quick circuit; a break from normal 5bx session. Won't have time to train tonight.

[myles kenihan]

Tonight( Wednesday 27/08/08 )~ Snatch 1.5 pood kettlebell: 25/25, 13/12. One arm jerk 2 pood kettlebell 5 sets of 10/10. One arm press with same 5/5. Forgot to time workout
Couldn't snatch any time in the morning for a bit of training :(

[myles kenihan]

Tonight( Thursday 28/08/08 )~One arm jerk 2 pood kettlebell 5 sets of 10/10. One arm press with same 2 sets 5/5. 19:29. Obviously didn't sweat this one. Again couldn't do anything this morning.

[myles kenihan]

Tonight( Friday 29/08/08 )~Clubs ( 8kg ) done in circuit: mills 50/50, 40/40, 30/30; shield casts 25/25, 20/20, 15/15; swipes, 25, 20, 15. Forgot to time but only rested enough to rechalk hands.

[myles kenihan]

Sat 30/08/08 )~morning 5bx 2A- ( concept 2s all occupied so just did the walk. )
afternoon: 1 arm swings ( 2 pood ) 5 sets of 10/10. 1 arm jerks with same 5 sets of 10/10.

[myles kenihan]

Mon pm ( 01/09/08) Squats 100 kg 4 sets of 5, One arm db rows 30 kg 2 sets of 20/20, swiss ball situps 20. 16:59 minutes total.

[abowe]

Welcome home brother, squats! :D

[myles kenihan]

Actually all I wanted to do was sit in the sauna. I decided to do a bit of work once I got to the gym. Didn't sweat it obviously.

Last night ( 3/9/08 ) Jerks ( 1.5 pood kbs ) 30, 15 and with 8 kg clubs - mills 50/50, shield casts 25/25 and swipes 25. 15:35. The first set of jerks was equal to the best number I've got before with a pair of 24s.
This morning ( 4/9/08 ) 5bx chart 2A- ( did a 3.2 km row ) 21:16.

[abowe]

well done on the jerks

[myles kenihan]

Thanks.
Last night ( 4/9/08 ) one-arm dumbell press (30 kg) 5/5, (32.5) 5/5, (35) 4/4, (37.5) 3/3, (40) 1/1. Swim and sauna.
This morning ( 5/9/08 ) 5bx 2A- ( got the dodgy rower again. Gave up after 2.8 km )

[myles kenihan]

last night 8/9/08 see-saw press 5/5 ( 30 kg dbs ) 3 sets of 5/5 ( 32.5 ), shrugs 3 sets of 10 ( 30, 40 and 50 kg dbs ), lying external rotations ( 5kg db ) 20/20, swiss ball situps 20, 45 degree hypers 20.
this morning 9/9/08 5bx 2A- ( 3.2 km row )

[myles kenihan]

last night 9/9/08 Thick bar 2'' loaded to 35 kg - curls 3 x5, upright rows 3 x 10, french press 3 x 3 ( wasn't confident at all with this last until third set ) - more of a play around than a workout.

[myles kenihan]

last night 10/9/08 snatch (1.5 pd) 20/- 25/25 13/12. Mucked around with a pair of doubles, mainly doing clean and press for 1 or 2.
This morning 11/9/08 5bx 2A-.

[myles kenihan]

Sat 13/9/08 - thick bar press ( from the clean ) 65 kg 5x5. Numerous ( unsuccessful ) attempts at a one arm deadlift. Got it about 3 in off the ground jefferson style at one point but couldn't hold it.

[myles kenihan]

Mon 15/9/09 Jerks ( 1.5 pd kbs ) 31, 16. Clubs ( 8kg ) mills 50/50, shield casts 25/25, swipes 25. Best number yet with the jerks - with a few reps to spare.

[myles kenihan]

Back again :roll:
'9bx': jerks ( 2 1.5 poods ) 32, 1a snatch 13/12, situps 21, pushups 19, bird dogs 31/31, mills ( 8kg club ) 50/50, shield casts 15/15, swipes 15.

[myles kenihan]

AM:20 mins x-trainer. 15 min sauna
PM:Jerks ( 2 1.5 poods ) 16, 1a snatch 25/25, situps 21, pushups 19, bird dogs 31/31, mills ( 8kg club ) 40/40, shield casts 20/20, swipes 20.

[Paul in Hobart]

Good work with the Monday jerks Myles! btw what is a bird-dog??? Also , what is the diameter of your thick bar?

[myles kenihan]

Thanks Paul. I've got no idea how you manage to knock off the numbers that you do ( a whole heap of practice I guess.) My shoulders have a lot of hardening up to do yet. The bird dog is one of the plank exercises in Bullet Proof Abs - you go on all fours and raise one arm and the alternate leg and then do the other side. I saw them called 'bird dogs' on a web site, but I've heard other people refer to them as 'supermans' or 'leg arm extensions.'

The thick bar is an Ironmind Apollon's Axle which has a 2'' diameter handle.

[myles kenihan]

Sat 18/10/08 ( 2 pood pair ) press 5x5, renegade row 3x5/5 and alternating cleans 2x5/5

[mao]

First log in nearly a year(?) I've been a bit shy with all you others putting up massive GS reps :)

Anyway, rather modest from yesterday:

5 sun salutations
kettlebell side press - 24 kg 4/4, 32 kg 3/3, 40 kg 2/2, 48 kg 1/1
5 sun salutations
kettlebell health snatch - 20 kg 18/18
bird-dogs 20 to plank-hold ( forearms ) 45 seconds to bridge ( shoulders ) 45 seconds
macebell swings - 12 kg ( i.e. unloaded ) 2 x 10/10
grip and shoulders smoked - a bit of stretching and then done.

[abowe]

HI Chairman

Welcome back, and good stuff. Have to show me the new mace bells clubs etc this weekend.

[mao]

Much the samey again...

5 sun salutations
kettlebell side press - 24 kg 5/5, 32 kg 4/4, 40 kg 3/3, 48 kg 2/2
5 sun salutations
medicine ball ( 6 kg ) passing
kettlebell health snatch - 20 kg 18/18
dands 10 to baithaks 20 to bird-dogs 20 to plank-hold 45 seconds to shoulder bridge 45 seconds.
macebell swings - 12 kg 2 x 10/10

I have a 56 kg kb which get's lifted as often as I move house. I will see how I go with getting a rep in the side press style soon. I've only put it overhead a couple of times before and I couldn't side press it. About time it outgrew its ornamental status.

[mao]

This morning:

backbends 14
situps 10
reverse hypers ( on bed ) 13
pushups 9
1 arm kettlebell jerks 5/5 (24 kg), 4/4 (32), 3/3 (40) 2/2 (48 ) 1/1 (56)

A short mini-workout which I wouldn't have bothered logging except it's the first time I've even moved my behemoth since I moved into my flat.

[abowe]

RAHHH

56 kg jerk nice one! keep up the good work.

[mao]

This morning: back bends 15, situps 11, reverse hypers on a swiss ball 14, pushups 10, 1 arm kettlebell jerks 5/5 (24 kg), 4/4 (32), 3/3 (40) 2/2 (48 ) 1/1 (56.)

Lunchtime today: sun salutations 5, medicine ball passing 5 minutes, one arm snatch 20/20 and one arm long cycle 20/20( 20 kg kettlebell ), dands 10, baithaks 20, macebell swings 2 x 10/10 ( empty mace.)

Not logging all my workouts, but the lunchtime one is typical of what I do most week days.

[mao]

a slightly different lunch time workout:

mace bell gama casts 10/10, 10/10; swings 15/15, 15/15
plus 25 dands, 25 baithaks, 25 squat thrusts, and 25 mountain climbers.

[myles.kenihan]

Last week's training:

Tues: 5 sun salutations; 10 kg wall ball passing to training partner; 24 kg kb 1A Jerks 25/25, 20 kg kb 1A Snatch 25/25, some form and stance work ( kung fu )
Wed: 5 sun salutations; 10 kg wall ball passing to training partner; 15 kg mace (3 kilos of shot) - two iterations of the following sequence: gama cast 10/10 to swing 10/10
Thur: 5 sun salutations; 10 kg wall ball passing to training partner; 24 kg kb 1A Jerks 25/25, 20 kg kb 1A Snatch 25/25, 20 squat thrusts
Fri: 5 sun salutations; 10 kg wall ball passing to training partner; 15 kg mace (3 kilos of shot) - same as Wednesday, some more form and stance work.

My hands were clawing up a little after the macebell work on Wednesday. Only ever got that before with heavy ( 100 kilo per hand ) farmers walks.

I keep losing my identity here every time the website gets upgraded :)

[abowe]

I am going to start the sun salutations with Tilly and Stella.

[myles.kenihan]

Yeah it's a good sequence. You can make it a whole workout. When I was doing the 'B' Suryanamaskar series of a morning for 12 sets it could take 30 minutes. I now do a quicker variation of 'A' where I return to mountain from downward dog squat-thrust style - a quick flex back to upward dog and whip to full squat and then rise. This gives the sequence elements of a push up, squat, back bend with good traction for spine, hips and shoulders. It's normally the first thing I do when I train and I use it as warmup.

[myles.kenihan]

Last week:

Tue 3 sun salutations, ( w pair of 24 kg kbs ) 3x10 jerks, 3 x 5/5 windmills - 1 above, 1 below -, 3 x 5/5 renegade rows
Thur 5 sun salutations, 2 5-minute basic flow work with a 16 kg ( only time for a short one, but had to get out of the office.)

Not much time for training :(

[myles.kenihan]

Today~ 6 suryas, 5 min wall ball ( 10 kg ) passing with training partner, 4 circuits: 20 swings ( 24 kg k b), 20 baithaks, 20 casts ( 2-10 style, 18 kg macebell. ) Was aiming for 5 circuits for a total of 300 reps but started a little tired and was pretty shattered by the 3rd and had to take 5 before doing the 4th. Walk back to the office was more of a stagger.

[myles.kenihan]

I loaded the thing with an entire bag of shot for a total of 22 kg. Let's see I tried first to swing it and had to drop it immediately. After another attempt I managed to smack myself in the bum with it. I then fed it over my back and started swining from side to side behind my back like a pendlum. This seemed to warm my elbows and shoulders enough for me to have another go. I tried first with 2-10s and managed 1 rep clockwise and 1 anticlockwise. I then tried a 360 and had it fall over on the second rep. More pendulum things. At last I got a couple of sets of 3/3 and then two at 5/5 and decided to call it quits. I think a 3x3 protocol is called for until I get stronger with it at this weight

So today amounted to: 8 sun salutations, 4 x 20 pendulum swings ( my name, I don't know if it's a bonafide exercise, I imagine others are doing them,) casts (360 style) 3/3, 3/3, 5/5, 5/5. I don't count the gamas (2-10s) this time

[myles.kenihan]

A humbling day today as I poured all 10 kilos of iron shot out of my mace into a Tupperware container. I'm still not sure how I hurt my back, but this sciatica thing is really starting to annoy me. With lots of stretching and walking but nothing else I felt ready to go out and do a little bit of training after more than two weeks off.

8 sun salutations - actually technically it's only one. It's my own new variation derived from set 'A'. I went from the first forward bend to 8 iterations of plank, stick, cobra and downward dog before completing the set.

4 circuits of the following: 20 kg kb swings, flat footed body weight squats, 12 kg mace casts (360s) at reps of 20, 16, 12, 8 for each drill apiece.

Lastly, some stretches derived from Sun Salutation set 'B' lunge poses, including a new glute stretch which really helps with the recent back trouble.

The mace felt like it weighed nothing even with the time off. Even so I have learned one or two things since first getting it. In both 360 and 2-10 style casts ( or swings or whatever ) the torque against the contra-lateral shoulder is far greater. If my right hand grasps the mace handle above the left then I feel greater pressure on the right shoulder casting from right to left than I do from left to right.

Since I have issues with my right I'm going to stick to 360s for now and do none contra-laterally (i.e. left hand above right means only right to left casts and visa versa for the right.) so I'll swap hand position when I change direction.

Also, pendulum swings behind the back are a great drill for people intimidated by a macebell of any weight. We all have to start somewhere. You can learn alot about proper hand position by feeding a mace, which you're not comfortable casting, over your back and just swinging it from side to side and just dropping it at the end of a set ( all macebell work of course should ideally be done outside.)

[myles.kenihan]

This morning: press with a (40 kg) kb 1/1, (32 kg) 3/3 and (24 kg) 3/3; mucking around on swiss ball doing stetches.

One of the girls at work gave me some stretchy bands to play with. I combined a red and yellow ( no idea what the resistance was ) and did curl and press and goodmornings for a few reps each. For the rest: suraynamaskar; four circuits of ( 24 kg ) kb swings, baithaks and ( 12 kg ) gada casts with drills done for 24 reps in the first, 20, 16 and then 12 for the fourth; stretching

[myles.kenihan]

time for a snapshot:
This morning: press with a kb (32 kg) 3/3 and (24 kg) 3/3; swiss ball stuff - stetches etc.
Lunchbreak: suryanamaskar 5; 1 x circuit of 50 swings ( 20 kg kb) 50 baithaks, 50 casts ( 12 kg gada ); 2-3 minutes h2h (16 kg kettlebell.)

[myles.kenihan]

Lower back is pretty much ok. Referred pain gone. Back to daily ( or near ) training

Morning presses: (40 kg kb) 1/1, (32) 2/2, (24) 3/3
Lunchtime training: sun salutations 5, swings (24kg kb) 50, baithaks 50, casts (12kg gada*) 50, back and hip stretches

* poured a plastic cup full of shot in, I don't know how much it weighed but would amount to less than a kilo

[myles.kenihan]

A snapshot. This weeks training. Done at during lunch break as usual....

Monday, Wednesday, Friday:

Sun salutations 3
Medicine ball passing about 5 mins
30/30 1A snatch ( 20 kg kb ) - hand change every 10 reps
15 clean and press ( 20s )
13.5 kg gada ( a guess ) 2-10s 2 x 10; 360s 10/10
hip and back stretch about 5 mins

Tuesday, Thursday:

Sun salutations 3
Medicine ball passing about 5 mins
15 2A snatch ( 20 kg kbs )
15/15 1A clean and press ( 24 kg kb )
Shield cast ( 8 kg clubs ) 30/30
hip and back stretch about 5 mins