Vladimir's training log

[vladimir]

After reading about great fat loss results of swings, cleans and snatches, i decided to do this:

10 each, with 16kg KB:
- 2 arm swings
- left arm swings
- right arm swings
- left arm snatches
- right arm snatches
- left arm cleans
- right arm cleans

3 minutes rest, then repeat

When i can comfortably do 3 sets, i'll do 2 sets of 16kg, then 1 set of 24kg.

[rapture]

good stuff mate,

i look forward to reading your log

[vladimir]

I joined Andrew and James on Monday night at Tunks for a workout. Here are my results:

Warm up (5min) for as many rounds as we could:

-5 chin ups (assisted by Andrew, he can count them as 120kg thrusters)
-10 pushups
-15 squats

Then, 3 rounds of:

-400m run
-21 2-arm swings with 16kg KB
-12 chinups (in my case it was 12, 10, 8, last 2 sets heavy kipping)

I didn't record time, i just wanted to finish it, but i understand the logic now, you want to beat your previous results - mental note for next time.

1min snatch right arm with 24kg KB - 12 reps
same on left arm - 15 reps

As for chinups, i worked it up to 6 (6 minutes), then did pushups instead up to 15.

I finally looked at crossfit FAQ today and found the WO names, so i'll start learning. Ordered the Elite rings too... I can see myself really getting into this. :)

[meshugga]

go hard vlad, good to see someone gettin into CF, its a great regime/system.
enjoy the pain i say.

[vladimir]

This morning was bootcamp BFA.

2km run - 10:13
60sec pushups - 65 reps
60sec crunches - 61 reps
Plank for time - 1:52
Current BW - 118kg

To put things in perspective, at my first bootcamp in Sep 2005, at 126kg BW, my results were:

2km run - 13:45
60sec pushups - 49
60 sec crunches - 47
Plank for time - 1:12

My cardio has improved and the last run wasn't my best - i did 9:52 on previous BFA. I expect that crossfit/KB/classic weightlifting training will improve these results dramatically.

[Acd]

Nice Work Vlad
It will be interesting to map out progress after KB/Crossfit influence.

[vladimir]

Last night i had my first weightlifting training.

7 sets x 5 reps x 35kg snatch, 30 sec breaks between sets
5 setx x 5 reps x 35kg clean, 30 sec break

I am training with a former Australian olympic weightlifter, he's making sure i get the technique first.

[rapture]

great stuff Re: the weightlifting, dude stick with that and in a few years u will be a strong man.

[vladimir]

Friday night WO:

Snatch - 5 sets x 5 reps x 35kg
Deadlift :
2 sets x 2 reps x 35kg
1 set x 2 reps x 85kg
missed twice at 115 kg
1 more set x 2 x 85kg

Gotta train the DL.

[vladimir]

Good "Suffer Sydney" session today, led by Andrew and filmed by Don... See guys, by not showing up, you miss out on a bit of fame, although i have a feeling Don might send it to 'Funniest Home Videos'... :lol:

James has listed what we did, however, we also had a chance to swing the 48kg 'Beast', thanks to Steve Willis who brought it with him.

That beast is certainly that eh! WOW cleaning it was even difficult. Your mate steve is a machine! I cant believe he swings it above his head.

-James

[vladimir]

Sunday

8km outrigger canoeing short course race at Pittwater - mixed crew (3 guys, 3 girls) - 3rd place, in about 45min.

Monday - rest day

[vladimir]

Tuesday am WO

Warm up:

50m BW lunges
50m jog back
30 pushups

2 sets of:
100m tyre drag
21 x 16kg KB x 2-arm swings

Total warm up time : 7 mins

Main WO part 1:

21, 15, 9

Chin-ups
24kg KB 2-arm swing
400m run

Total time : 17 mins

Main WO part 2:

Farmers walk - 2x24kg KB - 100m
10 l/r snatches x 16kg KB
Tyre throws (like discus) - 100m

For set 2 and 3, add, 10 l/r C + J, 16kg KB (set 1), 24kg KB (set 2)

Total time : 16 mins

Total session time : 40 mins

[vladimir]

Friday 1700-1730

15 pushups hands on fitball
10 each, 1 leg on ground, FB pushups
1 leg on FB, 10 each, FB pushups
20 floor pushups
squeezing fitball with outside palm edge x 5sec x 8 sets
squeezing fitball with palms facing in x 30 seconds
10 pushups
10 1 x arm pushups each hand
10 x 3sec x spyder pushups (hands at 90 deg to body)

All of the above was continuos exercise with 5-10 sec breaks between each.

Chest press - matrix

10 reps x each hand x 35kg weight :

set 1 - bottom half
set 2 - top half
set 3 - full
set 4 - left hand bottom, middle, top
set 5 - r/h bottom, middle, top

Friday 1900-1930

Snatch

35kg x 3 jumps + 1 full rep x 5 sets

[vladimir]

Monday 13/2/06

Snatch

45kg x 3 reps
45 x 3
45 x 3
55 x 2
55 x 3
55 x 3
60 x 2
65 x 1

Deadlift

95 x 5
115 x 4
135 x 2
155 x 1
155 x 1
155 x 1
160 x 1

[vladimir]

Wednesday 15/2/06

Snatch

45 x 5
45 x 5
45 x 5
55 x 4
55 x 4
65 x 3
65 x 2
70 x 2

Deadlift

85 x 5
105 x 5
135 x 4
155 x 1

[Will S]

Wait a sec...

Weren't you missing a 115kg dead lift only 2 weeks ago!?

Damn boy! Thats Progress!!

[vladimir]

Having a person train you who knows what they are doing is obviously a big advantage ! :wink:

[vladimir]

Thursday AM workout

Warm up - 5 min, as many rounds as possible

5 pushups
10 squats
15 crunches

Tabatha

Running stairs (25 steps approx.)
Crunches
Lunges
Pushups
Squats
Tricep dips

[vladimir]

Friday 24/2/06

Snatch

45kg x 3 reps
45 x 3
55 x 3
55 x 3
55 x 3
65 x 3
65 x 3
65 x 3
75 x 1

Deadlift

105 x 5
135 x 5
155 x 2
175 missed 3 times
165 x 1
170 missed

[vladimir]

Friday 3/3/2006

Snatch

45 x 3
45 x 3
55 x 3
55 x 3
65 x 2
65 x 3
75 x 3
75 x 2
80 x 1
80 x 1

Deadlift

95 x 5
95 x 5
135 x 3
135 x 2
145 x 3
145 missed...

Got a PB on snatch, DL didn't happen for me last night...

[vladimir]

Saturday 4/3/2006 - Suffer Sydney, Queens Park

Warm up

Run 30m, 5 pushups
40m, 10 pushups
50m, 15 pushups

30m, 10 squats
40m, 20 squats
50m, 30 squats

Workout for time

400m run,
6 cleans of the beer keg (30kg approx, and only filled with water)
21 chinups
21 situps

800m run
6 cleans
15 chinups
15 situps

1200m run
6 cleans
9 chinups
9 situps

35:17

Go over to Sydney Crossfit website for photos.

[vladimir]

Workout of the day

Overhead squats

20kg
20kg
20kg
20kg
25kg
25kg
30kg
30kg
20kg
20kg

I did this for 2 reps each set, 1 min break in between. Not as flexible as i thought i was. Couldn't get bum to the floor without lifting my heels. I guess this is OK for small weight, but would be a problem for heavier.

Front shoulder raises, 5 reps L/R

5kg
7.5kg
12.5kg
20kg

Figure 8, 5 swings each side

10kg
15kg
20kg
20kg

[vladimir]

Monday 6/3/2006

Snatch

55 x 3
55 x 3
55 x 3
65 x 3
65 x 3
75 x 2

Deadlift

75 x 5
105 x 5
135 x 5
155 x 3
167.5 x 1 PB
175 x 1 PB
180 missed twice

I felt really good on my deadlifts, improved my PB by 10kg !

[vladimir]

Tuesday 7/3/2006

WOD - 'Fran' - 11:36

I did this for the first time tonight with Andrew and James. I felt a bit dazed afterwards, but all was OK after a quick shower. My thanks to both Andrew and James for encouragement and assistance during the exercise !

[rapture]

awsome deadlifting man.

your progress is awesome

[vladimir]

Wednesday 8/3/06

Snatch

45 x 3
45 x 3
55 x 3
55 x 3
65 x 3
75 x 1
75 missed

Deadlift

115 x 5
145 x 3
165 x 1
177. 5 missed twice
165 x 1

[vladimir]

Thursday 9/3/06 - UTS gym

WU
Row 30 on 30 off 4 intervals
3 Rds 5 Chins 5 push ups 5 Squat 5 Sits Ups

A
21 15 9
Handstand Push Up 1/4 ROM with Assist
Dips
Push Ups
10.08

V
21 15 9
12.5 DB Hammer Curl to Shoulder Press
Dips
Push Ups
10.58

Core
3 Rds
1x 7.5kgDB
4Reps Saxon Side Bends
3(L,R) T Get Ups
3(L,R) Windmills
5(L,R) Situps(incline Bench) with DB in One straight Arm

We got find another way around this 'no chalk' problem, without causing Andrew any hassles. Liquid chalk maybe ?

[vladimir]

Saturday 11/3/06

Level 1 KB course with Don.

The video camera recorded 45 mins, the only things missing are turkish get ups and renegade rows, but everything else is there.

[vladimir]

Sunday 12/3/06 - Friday 17/3/06

Light snatch and deadlift training. Started GTG with CoC Trainer at work - every hour, on the hour, 5 reps each hand.

[vladimir]

Saturday 18/3/2006 - TSC

Deadlift

1 - 165kg
2 - 175
3 - 187.5 PB
4 - 192.5 PB

Although 4th attempt didn't count towards the results, i still improved on my previous PB by 10kg and i am VERY HAPPY about that !

Weighted chinups - 3

5min snatch test - 68, improvement of 21 on last Saturday's trial with Don.

Final note - i learned quite a lot yesterday about tactics and technique !

[imported_Rick]

Great lifts Vlad!

[vladimir]

WOD - Tunks oval at Cammeray with Andrew. James and Jasmine provided moral support.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
20 (50) Burpees
50 Double unders

45 minutes, with 20 burpees only ! I litre of water and 1/2 kg oranges later i was able to recover...

[vladimir]

I should have followed James' example and rested on Sunday, instead of being a hero day after the TSC. My lower back was killing me for 3 days, also due to lack of stretching.

This morning session, back at Fitness First.

Squat (ass to the floor), 1 min breaks between sets

60kg x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
105 x 5

My squat session reminds me of my first deadlift session - well below par, but i'll work on it.

Behind neck shoulder press

20 x 5
30 x 5
40 x 5
50 x 5
60 x 5
70 x 5

[vladimir]

Tonight's workout

L/R 2 arm swings

16kg KB x 10
16 x 10
24 x 10
24 x 10

L/R military press

16 x 5
24 x 5

Had to stop here, re-opened "blister" on my left wrist (from poor form on snatches, before Don's course). Thicker bandage should fix this.

[vladimir]

Friday 24th March WO:

Snatch - practice proper technique with deep squat, compared to power squat i've been doing so far.

45 x 3
45 x 3
Bar x 3
35 x 3
35 x 3

Deadlift

115 x 5
115 x 5
145 x 4
165 x 2
185 x 1
200 missed
195 missed
185 missed

[vladimir]

Today's workout

Snatch

7 sets x 3 reps x 35kg - deep squat practice

Deadlift

115 x 5
115 x 5
145 x 4
165 x 2
185 x 1
185 x 1

[vladimir]

Today's workout

Hammer Strength Iso-Lateral Row

100 x 7
140 x 3
180 x 2
220 x 2

Cable row

70 x 5
80 x 5
90 x 3
95 x 1

Lat pull down

50 x 5
60 x 5
90 x 3
100 x 4
120 x 2
130 x 1

Figure 8 swings

20 x 8
20 x 8
(2 x 15) x 6
(2 x 15) x 6

[vladimir]

Tuesday evening WO

10 reps x 24kg KB of:

2 arm swing
L/R 1 arm swing
L/R 1 arm clean and jerk
L/R 1 arm snatch

5r x 24kg KB x L/R arm - Military Press

3r x 16kg KB x L/R windmill

[vladimir]

Today's WO

Warm up:

5 rounds of 30sec 'on'/30sec 'off' on Concept 2 rower

Main - 'Cindy' - as many rounds as possible in 20 minutes of:

- 5 pull-ups
- 10 pushups
- 15 squats

5 rounds total - chin ups don't get any easier, just gotta do them...

[vladimir]

Wed 12/4/06

Power snatch

45kg x 3
45 x 3
50 x 3
50 x 3
65 x 2
65 x 1

Deadlift

115 x 5
145 x 6
165 x 3
180 x 1

[vladimir]

This morning WO:

Squats

60kg x 5
60 x 5
80 x 5
100 x 5
110 x 5

Behind neck press

40x5
50x5
80x5
90x5
95x5

DB front raise

10x10x2
15x10x2
17.5x10x2
20x10x2
22.5x10x2

Fig 8's

10x10
20x10
20x10
20x10

[myles kenihan]

Very impressive behind the neck press, Vlad. Is it seated or standing?

[JE]

Yeah Vlad thats HUGE! Did you go to the suffer today?

[vladimir]

Hi guys,

Press behind neck is seated. I could easily lift more, but can't find anyone to pass the bar, so i tend to improvise a bit.

James, didn't go to Suffer this morning. Outrigger club i paddle with is hosting the NSW marathon state titles and i am helping around, by being in the lead boat and working on my tan, occassionally flexing my muscles .

[Acd]

A Well developed Tan is never to be underestimated in the developement of Raw Blinding Power and Strength. :lol:

Sounds Good might put that on the Blog,under The Vlad Method. :D

[vladimir]

Wednesday 3/5/06

Deadlift

115 x 5
115 x 5
115 x 5
135 x 5
135 x 5
150 x 6

Bench press

65 x 5
65 x 5
65 x 5
85 x 5
85 x 5

[vladimir]

Friday 5/5/06

Deadlift

115 x 5
115 x 5
115 x 5
145 x 5
145 x 5
165 x 5
165 x 5
185 x 1
185 x 1
190 missed

Bench press

65 x 5
65 x 5
65 x 5
85 x 5
100 x 5
115 x 5
115 x 6

[vladimir]

Monday 8/5/06

Deadlift

115 x 5
115 x 5
115 x 5
145 x 5
145 x 5
165 x 5
185 x 1
190 x 1
195 missed
165 x 2
175 x 1
185 x 1
195 missed

Bench press

65 x 5
65 x 5
85 x 5
115 x 5
135 x 2
135 x 3
135 x 4

[vladimir]

Tuesday 9/5/06

Wide Lat Pull Down

40 x 10
70 x 10
110 x 5
150 x 5
170 x 5

Lat Row

40 x 10
80 x 10
120 x 10
160 x 5
200 x 3

Lat High Row

40 x 10
80 x 10
120 x 5
160 x 5
200 x 2

On the last set of 'lat high row' the whole frame of the machine was lifting with every rep. Although i was very impressed with my effort (and everyone else around me), i quickly realised afterwards that the machine was "secured" down with only 1 bolt, not 6 as it should have. This means that Fitness First moves these machines around quite often, without bothering to secure them, probably because noone loads 200kg on it. Next time i'll load 220kg, see if i can "take off" !!! :lol: :lol:

[vladimir]

Wednesday 10/5/06

Deadlift

115 x 5
115 x 5
145 x 5
145 x 5
165 x 4
185 x 1
195 missed
195 missed
200 missed
192.5 missed
192.5 missed
187.5 missed

Bench press

65 x 5
85 x 5
95 x 5
115 x 5
135 x 2
135 x 3
135 x 2

[vladimir]

I'm out of serious training next 4 weeks, i have strained an abdominal muscle and can't seriously load my abs for a while.

[myles kenihan]

bad luck on the injury. Impressive upper body numbers!

[vladimir]

After better then expected strongman training participation, decided to at least train benchpress. Results are surprising.

Monday 29/5/06

Bench press

65 x 5
65 x 5
95 x 5
95 x 5
115 x 5
115 x 5
145 x 4
167.5 x 1 PB - my best ever lift !!!

[jamie douse]

well done Vlad! thats mighty impressive.
what bw are you?

[vladimir]

Jamie, i'm 127kg at present, but i am losing weight. My aim is to get to 110kg and then build more strength.

[vladimir]

Wednesday 31/5/06

Benchpress

65 x 5
65 x 5
95 x 5
95 x 5
115 x 5
145 x 2
170 x 1 PB
177 x 1 PB

[Don-Stevenson]

177!!!!!!

You are a washer away from 4 big wheels and thats heavier than most peoples deadlift!

good work man

[jamie douse]

Vlad

I thought you were injured! You old fox.

Well done

[vladimir]

Jamie, I still cannot do deadlift due to this annoying oblique muscle injury, but benchpress doesn't affect me.

Don, i'm 15kg away from my deadlift PB ! However, i will work on losing weight in next few weeks, before i start building up strength to 200kg +.

[vladimir]

Friday 2/6/06

Bench press

65 x 5
65 x 5
95 x 5
95 x 5
115 x 10
115 x 10
115 x 10

[vladimir]

Monday 5/6/06 - rest day

Wednesday 7/6/06

Benchpress

65 x 5
65 x 5
85 x 5
85 x 5
95 x 5
95 x 5
105 x 5
105 x 5

[jamie douse]

Don, i'm 15kg away from my deadlift PB ! However, i will work on losing weight in next few weeks, before i start building up strength to 200kg +.


Gday Vlad

Im interested in what you say about losing weight and then trying to increase strength. I am not a heavy lifter at all and i do not focus on lifting heavy weights so I am just asking the question.
If you want to lift more is it not better to weigh more? or do you feel that at your bwt you should be able to DL 200kg?
Just curious.

[vladimir]

Hi Jamie, thanks for the question !

In terms of absolute strength or 1 rep maximum as some people describe it, bigger bodyweight = more lifting strength. My coach is a perfect example - at 145kg BW, he's national powerlifting record for benchpress (IPF) stands at 255kg.

However, at 125kg+ BW, despite the strength, all the common everyday tasks become a chore - you can't walk a certain distance without getting puffed, you can only fit into 4XL shirts and you join the tracksuit brigade. Driving for longer periods feels very uncomfortable.

I realise that my body composition will always favour strength based activities, but i'd rather be 100kg strongman. This is the reason, i want to lose weight. Plus, i'd like to be able to do a Crossfit workout with Andrew, Don and James without collapsing half way through.

By losing weight, you will lose strength, no question about it, but your power to weight ratio will increase !

[Peter Sbirakos]

hey guys, it certainly is a great question and one ive been interested in a long time. Vlad, you are absolutely correct in what you say where if you lose weight your stregth will go down but your power to weight ratio will go up! of course you must continue to lift heavy loads even if the load is less. its certainly a bit of a contradiction.

in terms of fat loss, research has shown that short very high intensity workouts, something like 90-95% of your maximum heart rate will burn fat most efficiently. but its not for the faint of heart. i suspect its why the crossfit workouts are so popular. personaly however, i can't stand crossfit and just prefer to concentrate on ballistic shock exercises and the heavy grinds. this is in stark contrast to the late '80s and early to mid 90's thinking that the best way to lose fat was to do slow long duration exercise.

i posted a workout that i did called Interval Weight Training and will be concetrating on that for the next couple of months. it combines the best elements of ballistic, grinds and crossfit all in one. if you give it a go, let me know what you think.

[vladimir]

Friday 9/6/06

Benchpress

65 x 5
65 x 5
95 x 5
95 x 5
115 x 5
115 x 5
135 x 6
135 x 7

[vladimir]

Monday 12/6/06

Benchpress

65 x 5
65 x 10
95 x 10
95 x 7
115 x 5
115 x 5
135 x 6
155 missed
155 missed
145 x 5
145 x 6

[vladimir]

Wednesday 14/6/06

Benchpress

65 x 10
65 x 10
95 x 5
95 x 5
115 x 5
115 x 5
145 missed
135 x 5
135 x 7

[vladimir]

Friday 16/6/06

Benchpress

65 x 5
65 x 5
95 x 5
95 x 5
115 x 5
115 x 5
145 x 3
145 x 5
145 x 6

[vladimir]

Monday 19/6/06

Benchpress

65 x 5
65 x 5
95 x 5
95 x 5
115 x 5
115 x 5
145 x 3
145 x 6
155 x 2

[vladimir]

Wednesday 21/6/06

Benchpress

65 x 5
65 x 5
95 x 5
95 x 5
115 x 5
115 x 5
145 x 3
145 x 5
160 x 1

Friday will be rest day.

[vladimir]

Monday 26/6/06 and Wednesday 28/6/06 rest days - bloody flu ! :evil:

[Don-Stevenson]

Hehehe, I hear yah!

I spent a couple of hours in the car with my younger brother on Saturday and now i've got an enforce rest week while i try to get over the flu.

Good opportunity to do some grip work and make some stuff for the garage gym!

[vladimir]

I bought the sledge hammer last night, i'll take all my soccer frustration on the tyre tonight ! :twisted:

Didn't find those zipper bags at Bunnings, i'll go down to army disposals at Hurstville and have a look.

[Don-Stevenson]

The outer bag you'll only find at the disposal stores, if you can try to get a genuine army issue one because they are heaps tougher than the dodgy rip offs.

Look for a tag or marking with a big long number on it and "66" in the middle of the serial number. That'll tell you it's the real deal.

The Poly sand bags you should be able to get anywhere they sell soil and gravel and stuff.

[vladimir]

Friday 30/6/06

Benchpress

65 x 10
65 x 10
95 x 5
95 x 5
115 x 5
145 x 5
155 x 4
170 x 1
180 missed
180 missed
180 missed

[vladimir]

Monday 3/7/06

Benchpress

65 x 10
65 x 10
95 x 8
95 x 6
115 x 5
145 x 4
145 x 5
155 x 3
155 x 2

[vladimir]

Wednesday 5/7/06 AM workout

Warmup - Pavel's Super Joints Part 1 exercises

Double clean and speed press
Double hang snatch
Explosive lunge
Full body attack
Crossover snatch

16kg KBs, 3 reps per set, 5 sets per exercise, 60 second rest between each set.

This is a Mike Mahler workout. I thought that low reps and seemingly long break between sets would not be a hard workout, but, by the time i started Double Hang Snatch, i was wishing for longer breaks ! :lol:

[vladimir]

Wednesday PM

Benchpress

65 x 10
65 x 10
95 x 10
95 x 10
115 x 5
135 x 4
145 x 3

[vladimir]

Thursday AM

Warmup - Super Joints Part 1

Workout - 'Enter the Kettlebell' Primary exercises for reps

Wall squat
Halo
Spine stretch
Towel swing
Two hand swing
1 hand swing

The DVD/book combo is awesome, the most detailed explanation from Pavel about KB technique. I'll stick with the recommendations for next few weeks, i am learning alot already, great complement to Don's Lvl 1 KB course ! :D

[vladimir]

Friday - planned rest

Saturday - sleep in, unplanned, but much enjoyed lazy day.

[vladimir]

Sunday 9/7/06 - workout of the day with Andrew at Queens Park

Monday - Thursday - no training. Just realised how old i am, when i can't workout the next morning because i went out the previous night . :roll:

Friday 14/7/06

Benchpress

65 x 5
65 x 5
95 x 5
95 x 5
115 x 5
135 x 5
155 x 3
165 x 1

Saturday 15/7/06

Queens park - Suffer Sydney WO with Andrew and Tim

Warmup

Andrew's wierd joint mobility and funky disco moves

Workout for time :

800m run
100 situps
100 24kg KB straight leg deadlifts
800m run

27:30

Warm down/stretch

Overhead squats with PVC pipe, 2 arms and 1 arm
Squat technique

Coffee and bacon and egg rolls, courtesy of the local pizza shop, it just tastes that much sweeter in the end, especially after the workout in the rain. :wink:

[vladimir]

Monday 17/7/06

Benchpress

65 x 10
65 x 10
95 x 7
95 x 6
115 x 6
145 x 4
165 x 1
180 missed
180 missed

Almost had the 180 today, i'm getting close ! :x

[vladimir]

Tuesday 5:30 -6:30

Warm up 30 min

Pavel's super joints - 20 reps each

Day 1 - Inifinite Intensity by Ross Enamait - The Magic 50, followed by Farmer's Walk

5 sets of

5 snatches per arm - 16kg Kettlebell
5 swings per arm - 16kg kettlebell
10 burpees
60 seconds rest

Split times :

Set 1 - 1:59
Set 2 - 2:38
Set 3 - 3:14
Set 4 - 4:50
Set 5 - 4:57

Those bloody burpees should be called pukies instead... :)

Finisher - farmer's walk for distance - 2 x 24kg Ketllebells

1st set - 50m
2nd set - 30m
3rd set - 25m

Approx. 30 sec rest between each walk.

I also weighed myself this morning - 126kg BW, at 6 ft 4in height.

[Cameron]

126kg at 6'4? I think I may need to bulk up, last time I checked I was 78kg at 6'3!

Interested to see what kind of progress you make following II Vlad, keep us posted.

[vladimir]

After my last workout, i had a shocker of a week, so did no training till yesterday.

Had an official assessment - 123kg, 21.7%BF. I've lost weight due to constant walking up and down the stairs at work.

Saturday 22/7/06

MMA training - 2 hours at Brighton

Sunday 23/7/06

8am training with Andrew and Roger at Cook & Philip Park Centre

For time :

500m row
30 reps bodyweight bench press ( i did it with 100kg)
1000m row (did 1000m run on treadmill)
20 reps benchpress x 100kg
2000m row
10 reps benchpress x 100kg

30min 59sec

[vladimir]

Due to work overload, i've done little training here and there since my last posting. This is not going to change soon, so i'll stick to some minimalist workouts i got from Don and Enter the Kettlebell exercises.

Saturday 29/7/06

MMA training - Brighton

Monday 31/7/06

5km walk around the neighbourhood

Tuesday 1/8/06

5km walk, carrying a backpack with 3.5kg dumbell

Wednesday 2/8/06 - 6:30am

Wall squat
Halo
The pump
Box squat
Box squat and jump
2 arms swings with a towel and 16kg KB
2 arm swings x 10 reps x 3 sets

[vladimir]

Hi guys,

Its been a while since i've posted here, but i'm back into training. In the future i'll restrict posts to kettlebells related workouts only, i'll keep my benchpress secret ! :twisted:

This morning, Tue 22/8/06

Warmup - Joint mobility exercises

Workout - 3x5, 16kg KB

Turkish get up - switch hands after every rep. My reps were only set 1 - 3 each side, set 2 - 2 each side, set 1 - 1 each side
Military press
Front squat - 2 x 16kg
Double KB row
Dead hand snatch - 5 each side

[vladimir]

Hi everyone,

In the last few weeks i have not trained with KBs at all while preparing for my first benchpress competition in Toronto NSW. That was last Saturday and i won my weight division (125kg) with 3 successfull attempts of 160kg, 170kg and 175kg.

For the next comp in November, i plan to drop to 110kg division, so i've re-started the KB/Crossfit program i got from Don and i'm working myself into it.

More updates soon... :D

[Acd]

Well Done&Nice Lifts :shock:
See you Sat
A

[vladimir]

Saturday 8am - Crossfit workout with Andrew at Queens Park

Short runs for warmup, some joint mobility exercises

3 rounds of :

- 200m run
- 50 lunges

main workout:

21, 15, 9

20kg clean
2x16kg KB suitcase squats
inverted pushups (not a good description, but as close i could get to handstand pushups...)

at the end:

traditional stop at the local cafe for well deserved breakfast of champions - bacon and egg rolls, coffee and pepsi max (for those of us living life to the max ! :wink: :lol: )

Saturday 16:00

MMA class - today we did a series of Capoeira moves and drills. And i thought this was all about samba music and bikini babes... :D

[vladimir]

Monday am - Crossfit workout of the day

Warm up - lazy 400m run

Main workout

3 rounds of :

50 squats
10 power cleans - 42.5kg
7 "pretend" muscle ups - more like parallel close grip chins on rings

[JE]

Vlad,

Thanks for those cards mate! My Dad is a war-buff and loves history and mum is a highly politically motived and generally violent individual :lol:

They LOVE the US issued cards!

-j

[vladimir]

As long as the cards don't cause any controversy at your place... just don't mention the guy from 'eastern block'... :lol:

[vladimir]

Monday - PM

Benchpress - lockouts, for reps and time, 60kg - 300kg.

[vladimir]

Sunday 8am - Cook and Philip

Warmup - 10 min on treadmill, 15 deg incline - 4 min, 10 deg incline - 6min
- 5 min - stationary bicycle

3 sets x 15 reps each

O/head squats - 40kg, bar, bar
Power clean - 40kg, bar, bar
Push jerk - 40, 40, bar
Close grip lat pull down (instead of L-sit chin ups) - 80, 75, 50
Back extension holding a dumbell - 10kg, 7kg, no extra weight

[vladimir]

Saturday 8am, Crossfit Queens Park

Warmup - 3 rounds of :

5 mini burpees
10 swings w/20kg KB
25m lunges / 25m run (walk)

Main workout - 5 rounds of :

50m walk with 2x12kg KB in rack position
10 mini box jumps
25m lunges / 25m run

Finisher

Stretching/yoga/ab plank exercises (can't explain, you have to experience it yourself... :cry: )

[vladimir]

Hi everyone,

Having posted for a while. Basically, i'm training for my next benchpress comp on 18th November at Myuna Bay, NSW. I've started nightly 5km walks with weighted vest (14kg - home made) and i do some ab work with the Power Wheel in the morning. Need to drop about 3kg before the comp, which shouldn't be a problem. From the 20th, i'll start the KB weight loss program i got from Don back in August :oops:

[vladimir]

Hi everyone,

Yesterday i was at Myuna Bay at another Powerlifting comp. I won my division - 125kg with my first attempt at 185kg. Finished the year on a high note, but i'll be definetly in 110kg division next year. So, watch this space for my KB workouts. :wink:

[JE]

NICE WORK VLADIMIR!

Thats a Massive Bench! your gonna spoke those lightweights in the 110kg division when you get down to that weight!

[imported_Rick]

We done mate!
Great lift!

Was it what you expected?

[Acd]

Nice One Vlad
What did you lift last time?

See you next week.
A

[vladimir]

Thanks guys !

I improved my 'official' total by 10kg, my last comp total was 175kg. I had a go at 192.5kg, but my foot moved and i failed the attempt, then i raised the weight to 195kg and couldn't budge it at all. But, i'm happy with the effort in my only 2nd competition. I learned a lot and know which areas of my training to target for next season ! :D

[vladimir]

OK, back at training. My new goal is 100kg, got a new program from Don and following Al Sear's diet from 'Doctors Heart Cure'.

Saturday 9/12/06 AM

Crossfit - Queens Park

Warm up - 3 rounds of :

10 x 24kg KB swings
10 situps
50m run

Main workout

3 rounds of 'Fight gone bad' (1 min each)

Wall ball
Sand bag sumo deadlift to high pull
Box jumps or step ups
Pushups
24kg KB swings
1 min break


Saturday PM

MMA class 1600-1800

Sunday 10/12/06 - Crossfit Cook & Philip Centre

Warmup 6 min on threadmill

Main workout - 3 rounds of :

500m C2 row
6 x 15lb each hand dumbell snatch
21 x 50kg Lat pull down

Dessert

25, 25, 20, 20, 15, 15, 10, 10 - situps and back extensions

Monday 11/12/06 AM

Maximum rounds in 20 minutes of :

5 pushups
10 situps
15 deep squats

Total rounds - 5

[vladimir]

Wednesday 1630-1730

Warmup - 3 rounds of:

10 x 24kg KB swings
5/5 x 16kg(24kg) clean and press
10 pushups

Main workout - 5 rounds x 5 reps x 70% 1RM

Deadlift - 60kg, 80, 90, 90, 90
Power clean and press - Bar, 30kg, 30, 30, 30
Turkish getup - 3 reps/side/round - 16kg(24), 16, 16, 16, 16

Not as strong as i thought, had to drop to smaller weight on some exercises.

[vladimir]

Thursday PM

Warmup - 3 rounds of :

10 x 24 KB swings
5/5 x 16 clean and press
10 situps

Main workout - 5 sets x 5 reps :

Benchpress

60kg, 90, 100, 100, 110

Deep front squat

Bar, 50,50,50,50

Renegade KB row

16, 16, 16, 16, 16

I got a new Polar HR monitor that counts calories - i burned 760 KCal for this workout.

[Don-Stevenson]

Trust me you didn't burn 760 calories doing that!

The Polar monitors tend to badly overestimate your caloris expenditure.

Hate to be the bearer of bad news!

[vladimir]

So, you're saying I burned more ? :lol:

[vladimir]

Friday PM

Warmup - 3 rounds of :

10 x 24KB swings
5/5 clean and press
10 pushups

Main workout - only had time for 1 out of 3 exercises :

Deadlift

60 x 5
90 x 5
100 x 3
110 x 2
135 x 1

Saturday PM

MMA

[vladimir]

Official Bodyweight/Bodyfat figures Saturday 16th Dec 2006

BW : 126kg
BF : 23 %

[vladimir]

Wednesday PM

MMA training

[vladimir]

Hi everyone,

Haven't posted for a while. In December i injured my left wrist playing The Karate Kid and haven't touched any weights/KB's in a whle. I'm doing a lot of BW exercises where i don't have to put pressure on my wrist, but plan to get back into KB's from 1st March.

[vladimir]

Wednesday 23/5/2007

Maximum rounds in 20 minutes

5 pushups
10 situps
15 swings x 24kg KB

Total rounds : 5

[vladimir]

I've finally re-started training with kettlebells. My goal is 110kg BW by 30th July. Current weight is 124kg and 21.5% BF.

My training program is going to be a combination of a crossfit style WO i got from Don some time ago and GS style WO i got from Paul Tucker recently. I'll still continue with BP training

[vladimir]

Thursday 24/5/07

Warmup - bw squats, jump rope, kb swings, kb presses

Clean and jerk, 1 side at a time for 5 reps, with 24kg KB

This was meant to be for time, but i only lasted for 1 set each on each arm. Took 2 min rest as Paul recommended, but 2nd set was the same result.

Snatches with 16kg KB - 5/5 10/10 15/15 10/10 5/5

Well, that was the plan, but again i only lasted to 15/15 set and i couldn't do anymore. I thought by lungs were going to explode and i smashed my left wrist a few times by using poor technique !

There it was, my first attempt at GS workout. Lots of work needed for this one Paul, but i will persevere with it. Its shocking what my current state of cardio is, but no going back from here. Its just a consequence of focus on pure strength training. The interesting thing is, after speaking to some top powerlifters at the recent comp, they all do 6-7 sessions of at least walking per week, to work on cardio !

[Paul in Hobart]

Vlad - the mind controls the body. Now you've got the former in the right "frame of mind" - the latter is just a slave, and with continued willpower & self-belief you WILL succeed. But only if you stick to the task.
Always , when starting on a new path one's weaknesses are exposed. But like learning to hate your enemies , you will become stronger by facing your demons.

GS angled training will build a certain mindset that you will find useful in all aspects of life. And you will discover there is a very efficient form of lifting weights that ensures longevity.

You know there is no turning back :lol: I know where you live :twisted:

[vladimir]

Thanks for inspirational comments, Paul ! I'm certainly very keen to improve my fitness !

Friday 25/5/2007

Benchpress lockouts session

70kg x 10
120 x 7
170 x 3
220 x 3
250 x 1
260 x 1
270 x 1
270 failed
290 failed

Spring loaded pulldowns - 4 reps, 4 reps, 4 reps

[vladimir]

Saturday 26/5/07

MMA session - 90 minutes

Sunday 27/5/07

Rest day

[vladimir]

Monday 28/5/07

Benchpress - full range

70kg x 5
120 x 4
170 x 2
180 x 1
185 x 1
190 x 1
192.5 x 1
197 x 1
202 x 1
205 failed

[abowe]

Vlad,
Impressive bench. Were you raw or in a shirt? Either way big numbers well done!

[vladimir]

Hi Adam,

Thanks for the good comment, I was wearing a shirt.

Vlad

[abowe]

What sort of numbers do you bench Raw? I am an avid bench presser and am interested in your training. What methods are you following at the moment

[vladimir]

Hi Adam,

I have the luxury of a coach who is a former olympic lifter and who also competes. Our training is 3 days a week - mon, wed, fri for 30-45min. We alternate between full range lifts one week and lockouts (top 1/4 of the movement) the following. Full range lifts are done with the shirt, lockouts without. I haven't done a raw lift in many months, so i couldn't tell you what my numbers would be. Both full range and lockouts are done to almost maximum, but never failure.

Vlad

[abowe]

Cheers,
Sounds like you`ve got a good training partner. That really helps. When is your next comp?

[vladimir]

Hi Adam,

The next comp is the Nationals in Brisbane at the end of July.

Vlad

[vladimir]

Wednesday 30/5/07

Benchpress (with shirt on)

70kg x 5
120 x 4
170 x 2
180 x 1
185 x 1
190 x 1
195 failed
190 x 1

[vladimir]

Friday 1/6/07

Benchpress (with shirt)

70kg x 5
120 x 3
170 x 2
180 x 1
190 x 1
200 x 1
200 x 1
170 x 1
170 failed

[abowe]

Nervous system fatigue? how are your tendons

[vladimir]

That last 170 was a bit of an experiment, where i tried to do 2 quick attempts with only 30sec break. I got the first 170, then the second got to my chest and went way forward, luckily my coach grabbed it.

Me tendons are good on full range weeks, usually hurt after day 3 of lockouts, but with that much weight, it is expected.

Vlad

[vladimir]

Hi guys,

Been a bit lazy with posting, so here's a quick update

Sat 2nd - Mon 4th NO TRAINING

Tue 5th June

Benchpress lockouts

70kg x 5
120 x 5
170 x 5
220 x 3
250 x 1
260 x 1
260 hold for 8 seconds

Wed 6th June

GS light workout

Warmup - 3x10 (double 16's), 2 min rest between sets

Jerks - 3-5 sets, 5L/5R continuos with single 24, 2min rest between sets

Note: Still only managed 1 set per arm, but it felt a bit easier. Given the break i had since last GS workout, i could still feel improvement.

Squats : 2x20 with double 16's

Thu 7th June

4-5pm Indoor soccer game with workmates
6:30pm - 7pm Benchpress lockouts

Note: Given the above 'schedule' i expected my BP WO to be really bad, but was surprised by the results:

70x5
120x5
170x4
220x3
250x1
260 failed
250 hold for 12 seconds

In addition to above training, i've included the Lifeline USA power wheel in my workouts and it feels great ! I would highly recommend it instead of the boring ab workouts you could be used to.

Vlad

[abowe]

Big numbers Vlad, Rock on! How far away is your peak?

[vladimir]

Hi Adam,

I aim to peak towards end of July, just before the Nationals.

Monday workout

Benchpress full range, with shirt

70kg x 5
120 x 4
170 x 2
170 x 2
170 x 1
180 x 1
190 x 1
190 failed

A disappointing result, but still experimenting with the position of the bar. I've been aiming to pull the bar lower on my chest, which should make it a bit easier, but i'm finding that change is not producing any good results. I think i'll stick with what i know works.

[abowe]

Are you trying to engage the lats, I find that elbow position is vital for that lat spread at the bottom. Elbows in and pull and press 90% with the triceps. When I hit my all time best I was in that tricep groove.

[Paul in Hobart]

I'm no bench presser :oops: but was wondering , would heavy bent presses (even with a barbell , like old Arthur Saxon) help prime the lats for maximum activation? I realise the bp uses a lot of traps but you've got to get past start position. Interested to hear your thoughts.

[vladimir]

Adam, i have found that elbows out gives me the best results.

Paul, i've never done bent presses, but i'll think about it. Just out of interest, how often do you train GS style (per week) ?

Vlad

[Paul in Hobart]

Vlad when in precomp mode it's at least 4 days a week, and maybe some running as well. When the intensity is ramped 4-6 weeks precomp rest is very important. Up until then I try to fit in as much practise eg volume as I can , mindful of any weak areas. It's a bit of a juggle but the variety keeps me sane. I have trained twice a day some weeks...eg a short run and a long snatch set then off to work ; jerks/squats in the evening. I don't have the time to train like the pros! There is always the thought I could do more , but with a job & family and other interests I have to keep Mr Compulsive at bay!

As always , I try to stay loose and mentally keen.

[vladimir]

Tuesday 16/10/07

I'm back and basically starting to use kettlebells properly for the first time - as my primary training.

5 x 3 circuit - 16kg KB

Turkish getup
Clean and press (doubles)
Front squat (doubles)
Windmill
Floor press (doubles)

Finisher - 10 x 10 swings

Total time : 1hr 8min

[vladimir]

Thursday 18/10/07

Circuit training with 16kg KBs:

Turkish getups 5x2
Clean and press 5x3
Front squat 5x3

Total time : 25min 42sec

Finisher two hand 16kg KB:

Swings 7x15, 60 sec rest between sets

[vladimir]

Tuesday 23/10/07

Circuit training:

5 x 3 x 16kg KB

Turkish get up L,R
Clean and press (doubles)
Front squat (doubles)
Windmill L,R
Floor press (doubles)

Finisher : 10 x 10 x alternate two hand, L, R with 30sec breaks between sets

Swings

Total time : 46min 20 sec

I felt a lot better and 22min improvement on last week's session is great !

[vladimir]

Thursday 25/10/2007

1 hour indoor soccer

[vladimir]

Wednesday 31/10/2007 - Gravel bag experiment

Warm up

Magnificient Mobility Basic Exercises

Workout

1 set of 6 reps or L/R if applicable:

Clean and press
Front squat (zercher style)
Forward or reverse lunge
Bent over row
Shoulder to shoulder press and squat combo
Burpee (lower part) ---> snatch (squat down, jump back, pushup, jump fwd, then pick up the bag and do power snatch)

20min - a lot tougher then i thought

Finisher, gravel bag shouldering 60sec on, 30sec off

Set 1 - 8 reps
Set 2 - 9 reps

[vladimir]

Thursday 1/11/07

1 hour of indoor soccer. We play 3 periods of 20min each. Just by losing 5kg BW, i can play 2 periods (1st and 3rd) and stay in goal for 2nd. Fitness is getting better.

[Paul in Hobart]

Good man! Keeping chipping away Vlad , you can really turn things around if you put your mind to it.
btw I couldn't play soccer now , they're all too big & rough for me. :)

[vladimir]

Thanks Paul, variety in exercise really helps me keep on track.

Friday 2/11/07 - Hammer time !

OK, that is where the reference to MC Hammer ends. The sledge hammer workout with one of my big tyres.

30 sec 'on', 30 sec 'off', 1min/1min, 1.5min / 1.5 min, 2min / 2 min

I didn't count the reps, but i switched hands every 30 seconds and i let the tyre have it !

[vladimir]

Tuesday 13/11/2007

Warmup - bit of running around the car park, some joint mobility exercises, tried to incorporate the warmup we did with Steve on Saturday.

Long Cycle - 2 x 16kg - 6minutes - 11 reps.

Areas for improvement :

1. Breathing - still breathing like a powerlifter
2. Technique - more control of the bells and try to find a 'relaxation' spot
3. Bowl of ice cream beforehand not very helpful.

[vladimir]

Paul, thanks for that link, I'll watch it a few (hundred) times.

Vlad

[vladimir]

Monday 3/12/2007

1 hour of kung-fu

Tuesday 4/12/2007

Joint mobility
Warm up: 10 swings each side

Long Cycle, 2x16, 10 minutes - 20 reps

First time i did the full 10 minutes. I did 4 reps in the first minute and 6 in the last. Also found it easier to rest in the hanging position, not in the rack, though my forearms were aching a lot afterwards. Quite a bit of shoulder pain too. Glad i did it, the yardstick is there, now need more practice.

[Paul in Hobart]

Good one Vlad! It's great to establish a baseline and to analyse where issues lie. It's like renovating a house though! Sometimes you have to work on several rooms at once! Stick with it and over the months you will see definite improvements, highly beneficial to your anatomy , physiology and general wellbeing.
cheers , paul

[vladimir]

Tuesday 25th March

Warm up - Joint Mobility

Main workout - 30sec ON, 1min OFF - swings with 24kg KB - 3 sets each arm

[vladimir]

Monday 31st March

Warm up

Joint mobility exercises
Swings x 24kg

Main - OALCCJ x 24kg, 1 min ON, 1 min OFF, alternate hands

R/L - 5/5, 6/6, 6/5, 5/5, 5/5

[vladimir]

Thursday 3/4/2008

3 x 20min periods of soccer, 2 playing, 1 in goal. :D

[vladimir]

Wednesday 28/5/08

5 x 3 circuit, single 16kg KB
Turkish get-up
Shoulder press
Front squat
Total circuit time : 24 min

5 x each arm x 10 swings w/16kg KB

[vladimir]

Thursday 29/5/08

Indoor soccer - 1 hour

[vladimir]

Friday 30/5/08

5 x 3 circuit, single 16kg KB
Turkish getup
Clean and press
Front squat
Windmill
Floor press
Total circuit time: 50min

3 x each arm x 12 swings with 16kg KB

[vladimir]

Tuesday 3/6/08

5 sets for time

5 tyre flips
10 sledge hammer smashes each side
10 box jumps (step ups in my case)

Total circuit time: 13min 50sec

[vladimir]

My evil plan has worked, Nikki has joined up ! I might turn her into a kettlebell lifter after all... :twisted:

Today's workout - Saturday 7/6/08

Warm up

Joint mobility exercises
3x10 swings with 16kg KB each arm

Main workout

30sec 'on', 1min 'off', KB jerks, 10 cycles, 5L/5R, with 16kg KB

Average 8 reps per side.

vlad

[mick valentine]

Vlad,
Where abouts in Sydney are you?we might be able to meet up for a training session.I'm in Kingsford if you're keen.

Mick

[vladimir]

Vlad,
Where abouts in Sydney are you?we might be able to meet up for a training session.I'm in Kingsford if you're keen.

Mick

Hi Mick,

I can't promise to train with anyone else at present, due to the nature of my job. I can travel on a moment's notice and don't want to waste your time.

Vlad

[vladimir]

Sunday 8/6/08

Warm up

Joint mobility
Swings - 3x10 each arm with 16kg KB

Main workout

KB Clean 30 sec 'on', 1 min 'off', 5L/5R, 16kg KB

10 reps on average

[vladimir]

Wednesday 11/6/08

Got back the prograde 2 x 16kg kettlebells today, with new polished handles and ready to 'play'.

Warm up
Joint Mobility
16kg Swings - 4x10 L/R

Main
16kg Snatch - 1min 'on', 1min 'off', 5L/5R
R - 15,15,15,15,14
L - 15,14,9,13,11

This was a first 'proper' GS workout for me with the new kettlebells. They are definetly easier to work with, less slippage side to side and more forgiving on the forearms. It is interesting how much weaker my left arm is, especially that 3rd set.

[vladimir]

Thursday 12/6/08

Indoor soccer - 1 hour

I actually spent 1 hour in goal and got very frustrated with lack of my own skill and impressive skill of the other team's players. End result - i spent a lot of time taking the ball out of my own net. Of course, i followed that with lot of screaming, swearing (both English and Serbian) at other people and myself, completely lost it. Not sure if i lost any weight, but i think the rest of the guys don't want to play with me again. :(

An hour of meditation should sort me out... :wink:

[vladimir]

Thursday 22/1/09

It has been a while since i've had any consistant training. Late last year i challenged myself to a healthy diet for 60 days. I didn't touch sweets, soft drinks, junk food and focused on meat and vegetables and dropped 12kg in that period. I didn't do any exercises either, simply because i always used exercise as excuse to eat "a bit of junk food" here and there and of course i never had any measurable results.

In terms of training, i have been doing ab workouts in the morning, 4 days 'ON', 1 day 'OFF'. I've been using the Power Wheel from Lifeline USA and went through the exercises using the tabata protocol 8x20x10 with some really good results. I've now changed over to Gymnastic Abs by Eddie Barran and progressing well.

That covers my mornings, but now i'm getting back to kettlebells. An ankle injury in Sep last year and another last week (other side) have really been frustrating, but i'm finally going to a podiatrist about my feet and put that to bed. I probably need to learn to walk properly too. :)

Vlad

[vladimir]

Friday 23/1/09

Core training - Steve Maxwell style. I really followed the recommended exercises, just to get the feel for them, will incorporate in my weekly routine.

Saturday 24/1/09

Basic GS program, day 3, from Paul Tucker's manual

[vladimir]

I am back in kettlebell training, just getting the feel for it.

Tuesday 29th Sep 2009

5 sets of 10 reps each with 8kg kettlebell

2 arm swings
L/R single arm swings

All swings to just about waist height. Haven't noticed any aches or pains in my back or leg, tomorrow will tell a better story.

Vlad

[jd]

all the best Vlad, hope its a successful return

Jamie

[vladimir]

It has been a long time since i've been here, but I'm back in training.

Thursday 8/7/2010

Circuit 3 sets

Sumo squat, 15 reps - BW, 16 kg, 16 kg
Bent over row, 8-12 reps/side - BW, 8 kg, 8 kg
Lateral ball roll, 10/side - BW, 4 kg, 4 kg
Forward ball roll, 5/side, alternate arms

At the end of this circuit, i do a 2 set stabilization exercise circuit and stretch.

[Paul in Hobart]

Vlad you legend! Welcome back! What's been happening mate?

[vladimir]

Hi Paul,

Yes, back in training, just taking small steps to get back into it. Bit of a struggle at present to get consistency, but will get there.

Vlad

[vladimir]

Thursday 5/8/2010

Warm up - 5 min of joint mobility exercises, by Pavel

Main workout - 3 sets each, 90sec breaks,

- Swiss ball kneeling bwt only
- Kettlebell sumo deadlift w/16kg kb
- Single leg bent over row w/4kg kb
- Static split squat bwt only
- Standing russian twist w/5kg plate
- Horse stance horizontal (2 sets only)
- Lower abs 2A
- Swiss ball side hold bwt only

Saturday 7/8/2010

Warm up - 5 min of joint mobility exercises, by Pavel

Main workout - 3 sets each, 90sec breaks,

- Swiss ball kneeling bwt only
- Kettlebell sumo deadlift w/16kg kb
- Single leg bent over row w/4kg kb
- Static split squat bwt only
- Standing russian twist w/5kg plate
- Horse stance horizontal (2 sets only)
- Lower abs 2A
- Swiss ball side hold bwt only

[vladimir]

Tuesday 10/8/10

Warm up - various stretches

Main workout - 3 sets each, 90sec breaks,

- Swiss ball kneeling bwt only
- Kettlebell sumo deadlift - bar, 30kg, 35kg
- Single leg bent over row w/8kg kb
- Static split squat bwt only
- Standing russian twist w/5kg plate
- Horse stance horizontal (1 set only)
- Lower abs 2A
- Swiss ball side hold bwt only

[Paul in Hobart]

Great to see you back here Vlad!
All the best with trainings!

[vladimir]

Thanks Paul, it is good to be back ! I look forward to GS training soon !

Thursday 19/8/2010

Warm up - various stretches

Main workout - 3 sets each, 60sec breaks,

- Swiss ball kneeling bwt only
- Kettlebell sumo deadlift - 12kg, 16kg, 21kg (improvised with broomstick and kb in the middle)
- Single leg bent over row w/8kg kb
- Alternative single leg lunges - broomstick, b+4kg, b+4kg (in front of the body)
- Standing russian twist w/5kg plate - 20 each side
- Horse stance horizontal (2 sets)
- Lower abs 2A
- Swiss ball side hold bwt only

[vladimir]

The GS competition on 9th April has inspired me to finally start GS training. Yesterday was Day 1 of Paul Tucker's Novice training program and i appreciate the call back Paul and the suggestions !

[vladimir]

14/3/11

Swings 3 x 10 l/r x 12kg, 60 sec break

Snatch l/r with 12kg kb
@30% max time no reps recorded
@40% max time 20/ -
@50% max time 25/26

Cleans 3 x 10 l/r x 12kg, 60 sec break

Jerks l/r with 12kg kb
@30% 13/12
@40% 21/18
@50% 29/28

[vladimir]

16/3/11

Jerks with 12kg, l/r

@30% 17/15
@40% 19/21
@50% 13/18
@60% 21/27

[vladimir]

19/3/11

-Swings 3 x 10 l/r 12kg 30 sec break
-OH swing 3 x 10 double 12kg 30 sec break
-Snatch l/r with 12kg, 60 sec break between sets
@20% 12/12
@40% 24/23
@60% no record (too tired)

[vladimir]

23/3/11

- Rack hold, 2 x 16kg, 4 x 60 sec on / 30 sec break
- Jerks, 12kg, l/r
@30% 15/13
@40% 18/18
@50% 22/19
@60% 28/27

- Presses l/r 3 x 10 x 12kg
- Fast squats double 12kg, 4 x 10
- Fast calf rises, 12kg behind head, 3 x 20
- OH holds double 16 2 x 30 sec on / 30 sec off
- Run 1 lap around local park (approx 1km)

[vladimir]

25/3/11

- Steve Maxwell's Daily Dozen JM for warm up
- Rack hold 2 x 4 x 60/30 sec 16kg
- One arm swings 3 x 10 l/r 30 sec off 12kg
- OH swing double with 12kg 3 x 10
- Snatch l/r with 12kg
@20% 12/11
@40% 23/24
@60% 32/33
- Barbell press behind neck 3 x 10 with olympic bar only
- Barbell squat alt front and back, 4 x 10 bar only
- Good mornings 3 x10, bar only
- Deadlift 3 x 10, bar only

This is the end of week 2 of Novice training from Paul's GS Guide. While i am not seeing any marked improvements, i have noticed that my left arm is good on shorter timed sets (up to 2 minutes each side) and the right hand has more strength/endurance on longer sets. I am consistent with training, which is a major improvement for me. I am not game to test myself on traditional biathlon yet, i'll leave it after next 2 weeks. The most painful part of the training is the run around the park, but for the first time in a while, i am really enjoying my training !

Vlad

[vladimir]

It has been a month of consistent training on Paul's Beginners Program and i can feel i am getting fitter. There hasn't been much of a drop in weight, but i can see that everyday tasks which used to require an effort, i can do easier. I have burnt some fat around the midsection, my pants fit a lot better now. I also feel that i can step up to 16kg kettlebells very soon, but will do Paul's 100 rep test to confirm that.

I keep a training diary on paper, so i don't post here as much.

Vlad