Things that Wipe Me Out - Pete's WOs

[Peter Sbirakos]

Thought I would log my workouts as a motivational tool.

Monday 20 Feb 5.30pm - 8pm
5 sets of 20 swings 40kg
5 sets of 20 Axe hits, changing hands on the bounce. Crow bar (10kg) smacking a tyre. Did a set of 1, moved to other, did a set then rested a minute. Started over again.

Then took off for the dojo and did karate for 2 hrs. Now wrecked to the bone.

[Peter Sbirakos]

Tuesday 21 Feb 5.30 - 6pm
5 sets x 1 deadlifts @ 130kg
5 sets x 2 pull ups with 24kg strapped.

Finished with 1 x 10reps 2x32kg swings.

Even though I had plenty of rest between sets, I felt quite fatigued.

Wednesday 22 Feb 6pm - 8pm
No lifting today but had 2 solid hrs of karate. Majority of time spent on sparring and some kata work.

[Peter Sbirakos]

Sunday 26th Feb
1 x 50metre walk swings with 24kg and back.
Rested then 2x24kg up in air holds for 50m and back.

1 x 50m side step swings with 24kg up for 50m then back (nearly coughed up a lung with this one).
Rested then 2x32kg rack hold for 50m walk and back.

30L&R, 25L&R, 20L&R, 15L&R, 10L&R, 5L&R Snatches 24kg.
Rested then farmers walk for 50m and back. Held a 32+16 in each hand for 96kg.

Finished with some stretches and a spine decompression. This was a tough workout and nearly wiped me out.

Tuesday 28 Feb
Recovered from Sunday.
5 x 5 130kg deadlifts
5 x 5 24kg military presses
5 x 5 Pullups 24kg strapped
5 x 5 Renegade Rows 2 x 24kg

Finished with 50x40kg swings.

[imported_Rick]

Those 2x32 rack holds are killers! The discomfort in your chest is like nothing else I've experienced.
How you looking for the TSC Pete?

[Peter Sbirakos]

Hi Rick,

Yep you are so right about those rack holds. The constriction and discomfort borders on medieval torture! I can't understand how that GS guy Andrey holds the rack for over 10mins. That's phenomenal! I suppose slowly over time you develop that conditioning to do it.

Regarding the TSC, i'm looking forward to meeting the gireviks over in Sydney. It's just fantastic to be part of something thats a 'first' for Australia! But to be honest not really sure how I'll go. I haven't really been doing TSC related training, just concentrating on the basic lifts.

I feel strong and very fit (got a tournament I'm entering this Sunday) so i've been concentrating on sports specific techniques in that regard.

What about yourself? How is your training coming along? All the best with organising the TSC in Melbourne by the way!

[Peter Sbirakos]

Thurs 2 March 2006

5sets x 2 130kg deadlifts
5x5 seesaw press 2x24kg
5x5BW pullups
Steve Cotter style duck walks with 2x16 racked.

2x16kg double snatches for 10 reps
Finished with 32kg swings for 20 reps

Felt a little fatigued today.

[imported_Rick]

What about yourself? How is your training coming along?

Chins are coming along ok. DL's and snatches are only average. Should be fun though.

Good luck mate, it's all about just competing.

[Peter Sbirakos]

yes, I've come to realise it takes a long time to develop quality lifts. comp will be fun. i'll be looking forward to a beer afterwards!

but you should give yourself more credit because I remember last time I was in Melbourne (late 2004?) and worked out with you and Phil, you were doing some very good repetition double cleans and squats with the 32s! I thought that was excellent!

Friday 3rd March 2006
All done with 2x16kg and 30sec rest between sets.
10sets x 5 double snatches
10 x 5 double clean and press (Mike Mahler speed style)
10 x 10 double cleans
10 x 5 double swings

Whole workout took around half an hour and worked up a good sweat. Hadn't felt this good in a long time!

[Peter Sbirakos]

Monday 13th March 2006

2s x 5 108kg deadlift
2s x 5 (2x24kg) see saw press

Up in air holds (here in calling these Zenith Holds) 2x24kg 2mins.

Rack holds 2x32 1min 30sec

Farmers Walk 2x32 3mins

Finished off with 20 swings 32kg and spine decompression and stretching.

[Peter Sbirakos]

Tuesday 14 March 2006

Snatches: 1min rest between sets
2x24 reps 24kg
2x12 reps 24kg

Clean & Jerks: 2mins rest between sets
2x24 reps 24kg
2x12 reps 24kg

Cleans: 1min rest between sets
2x20 reps 32kg

Finished off with 20 swings 32kg and spine decompression and some stretches. Workout felt good.

[jamie douse]

peter

what do you do to decompress spine?

jamie

[Peter Sbirakos]

Hi Jamie,

I just simply hang off a bar - in my case its a rafter under the pergola.

I start with hands at shoulder width apart and take a deep breath, tense then exhale and get longer. I do this 3 times. Rest for a minute or so. Then I do another 3 times but this time with hands as far apart as possible, this really stretches the lats and finally do another 3 times with hands side by side.

It is such a simple exercise and so beneficial and very healthy for the spine. I do the spine decompression every day.

[Peter Sbirakos]

Thursday 16th March 2006

Modified Enhanced Density Training
10s x 2r deadlifts 130kg
10s x 2r see saw press 2x24kg kb

When 2 reps were finished went straight to the next exercise for 2 reps then rested for a minute and repeated over.

I think I am going to spend some time on working the Mod EDT as i felt nothing but raw power and strength after the workout, it was a great natural high and didn't leave me feeling wrecked. Next workout will be 3 reps, then i'll up the load for 2 reps etc.

[Peter Sbirakos]

Saturday 18/03/2006

Mod EDT
10s x 3r deadlift 130kg
10s x 6r seesaw press 2x24kg kb

finished with a spine decompression and some stretching.

[Peter Sbirakos]

Monday 20/03/2006

woke up this morning and did a 50km bike ride for the Canberra Day celebrations. felt great as i haven't riden a bike in nearly 2 years.

this arvo did:

5s x 2r 142kg deadlift.
5s x 4r seesaw press 2x26kg db.

wanted to go 10 sets for both exercises but felt too fatigued, figured better to be safe than sorry.

finished with spine decompression and some stretches.

[Peter Sbirakos]

Tuesday 21st March 2006
Snatches
40kgx5, 32kgx10, 24kgx15, 16kgx20

Long Cycle Double Clean & Jerk
3sx3r 2x24kg

Cleans
40kgx10

Double Cleans
32kgx10, 24kgx15, 16kgx20

Swing
40kgx5, 32kgx10, 24kg15, 16kgx20

did some stretches and deep breathing exercises.

[Peter Sbirakos]

Thursday 23rd March 2006

3s x 3r 148kg deadlift (pr for me)
3s x 3r 27.5kg military press
3s x 5r pullups.

finished with spine decompression and stretches.

[vladimir]

Congratulations on the PR Pete !

What exactly is a 'spine decompression' ?

[Peter Sbirakos]

Congratulations on the PR Pete !

What exactly is a 'spine decompression' ?

Thanks Vlad!

Jamie asked me the same question in an earlier post. This is what I wrote:

I just simply hang off a bar - in my case its a rafter under the pergola.

I start with hands at shoulder width apart and take a deep breath, tense then exhale and get longer. I do this 3 times. Rest for a minute or so. Then I do another 3 times but this time with hands as far apart as possible, this really stretches the lats and finally do another 3 times with hands side by side.

It is such a simple exercise and so beneficial and very healthy for the spine. I do the spine decompression every day.

Hope the above helps.

[vladimir]

Thanks Peter, i'll try it next time i'm at the gym .

[Peter Sbirakos]

Friday 24th March 2006

Using 2x24kg kbs for 1 rep on each exercise:

Double Snatch 1r to
Double Clean Front Squat Push Press 1r to
Double Clean Front Squat 1r to
Leg Thrust into Pushup 1r to
Renegage Row 1r, return to Squat position and Deadlift 1r. Set the f*cken things down and rest.

The above is 1 round.

Did 5 rounds and plenty of rest between rounds. This workout is from Steve Maxwells article in Hardline previous to current mag. I just modified it slightly by including the renegade row.

I would love to get to 5 reps each exercise but the amount of conditioning required boggles the mind! :shock:

[Peter Sbirakos]

Monday 27th March

Deadlift 2sx3r 150kg (another PR - really happy with how my deads are coming along.

Milltary Press 2sx3r 27.5kg (struggled with this whereas previous workout with the MP exercise felt easier)

Pull ups BW+16kg 2sx3r (again struggled)

finished off with spine decom and stretches.

[Peter Sbirakos]

Tuesday 28th March

Morning 7am:
8x50m hill sprints. didn't know what was coming first, coughing up a lung or spewing my guts...

Arvo bent press
3x3 32kg

snatch
40kgx5, 32kgx10, 24kgx15, 16kgx20

finished with some stretches.

[Peter Sbirakos]

Monday 3rd April 2006

decided to bring the 1.5pood into work and do some lunch time sessions. The looks i got, eeek!

Did a circuit and took about 1/2hr, was soaked in sweat but loved every minute of it!

Double Handed Swing 20 x 24kg
Swing Switch 20 x 24kg
Military Press 5 x 24kg
Bent Press with TGU 5 x 24kg
Lateral Kb Twist. Like the plate swing 5 x 24kg
Forward Lunge Snatch 5 x 24kg
Lateral Snatch Lunge 5 x 24kg
Lunge Snatch Punch 5 x 24kg
Front squat into Pushpress 5 x 24kg
1 Leg Deadlift 5 x 24kg
Dragon Twist 5 x (24kg Kettlebell: in rack position then up in air)
Jack knife push up 5 x BW
Getup Sit-up 5 x 24kg
Round the body pass 10 x 24kg
Figure Eight 10 x 24kg
Hot Potato 10 x 24kg
Swing Palm Offs 10 x 24kg
Upper Cut flips 10 x 24kg
Hammer Swing 5 x 24kg
Pistol 5 x BW
1 arm

[jamie douse]

Had many strange looks and some curious ones but no one was game to come over and talk

When i train down the beach i find the same thing. I have noticed that women are more likely to come over and ask questions. Questions like......"whats your phone number" :lol: I wish!

[Peter Sbirakos]

Wed 5th April 2006

Lunch Time Circuit:

Double Handed Swing 20 x 24kg
Swing Switch 20 x 24kg
Clean & Press 5 x 24kg
Bent Press with TGU 5 x 24kg
Lateral Kb Twist. Like the plate swing 5 x 24kg
Forward Lunge Snatch 5 x 24kg
Lateral Snatch Lunge 5 x 24kg
Lunge Snatch Punch 5 x 24kg
Front squat into Pushpress 5 x 24kg
1 Leg Deadlift 5 x 24kg
Stiff Leg Deadlift 5 x 24kg
Dragon Twist 5 x (24kg Kettlebell: in rack position then up in air)
Jack knife push up 5 x BW
Getup Sit-up 5 x 24kg
Round the body pass 5 x 24kg
Figure Eight 5 x 24kg
Hot Potato 5 x 24kg
Swing Palm Offs 5 x 24kg
Upper Cut flips 5 x 24kg
Hammer Swing 5 x 24kg
Pistol 5 x BW
1 arm

[Peter Sbirakos]

Friday 7th April 2006

Lunch Time Circuit in Glebe Park.

Double Handed Swing 20 x 24kg
Swing Switch 20 x 24kg
Clean & Press 5 x 24kg
Bent Press with TGU 5 x 24kg
Lateral Kb Twist - like the plate swing 5 x 24kg
Forward Lunge Snatch 5 x 24kg
Lateral Snatch Lunge 5 x 24kg
Lunge Snatch Punch 5 x 24kg
Front squat into Pushpress 5 x 24kg
1 Leg Deadlift 5 x 24kg
Stiff Leg Deadlift 5 x 24kg
Dragon Twist 5 x (24kg Kettlebell: in rack position then up in air)
Jack knife push up 5 x BW
Getup Sit-up 5 x 24kg
Round the body pass 5 x 24kg
Figure Eight 5 x 24kg
Hot Potato 5 x 24kg
Swing Palm Offs 5 x 24kg
Upper Cut flips 5 x 24kg
Hammer Swing 5 x 24kg
Pistol 5 x BW
1 arm

[vladimir]

Great WO Peter ! I'm guessing this is with little or no rest between exercises ? I will try this instead of one my High Octane Cardio workouts during the week, i'll post the time for comparison.

Quick question - what are 1 leg deadlifts ?

[Peter Sbirakos]

Thanks Vlad. Good luck with it and yes you are right, little or no rest between exercises. All exercises are done for left and right. The one that takes the longest is the bent press moving down into the turkish get up and then back up and repeat. Others that hurt me are the deck squat snatch and the lateral lunge snatch.

I've enjoyed the HOC workouts in the past but I find I need a number of days break from them simply because they hurt me too much. Ive found that I can do the circuit 3 times per week Mon, Wed and Frid and still be able to do heavy grinds on other days. But I guess we are all very different.

Ok, now to answer your question for the 1 leg deadlift. Place the KB directly in front and close to your toes. Begin with say the right leg. The left leg is off the ground behind you. Take a deep breath and tense. On your supporting leg contract the quad as much as possible. Reach down (you will need to bend your leg a little) and lift the KB with both hands. The hips pop through but not violently like the swing. Exhale a little and place the KB down in the same spot. Repeat.

Some tips: Sometimes you may lose a little balance and you can use your other leg to regain your balance. Stay really tight throughout the exercise. The exercise is really beneficial for stabilising the knee and ankle as well as getting a great deadlift workout. Ive been able to progress by placing on each side of the foot and lifting 2x32kg + 2x16kg = 96kg on each leg.

Again goodluck! I'll be REALLY interested in the time you get.

Peter

P.S. if you want any more descriptions of other exercise in this circuit - just let me know, glad to help.

[Peter Sbirakos]

Mon 11th April 2006
5s x 5r Bentpress 24kg
5s x 10r Snatch 24kg
5s x 5r BW Pullups

Tues 12th April 2006
5s x 10r Overhead Sledgehammer (10kg) hits on tyre
5s x 10r Two arm swing 40kg

I think the Tuesday combo of overhead hit and swing naturally complement each other.

[Peter Sbirakos]

Wednesday 12 April 2006

Lunch Time Circuit in Glebe Park.

Double Handed Swing 20 x 24kg
Swing Switch 20 x 24kg
Clean & Press 5 x 24kg
Bent Press with TGU 5 x 24kg
Lateral Kb Twist - like the plate swing 5 x 24kg
Forward Lunge Snatch 5 x 24kg
Lateral Snatch Lunge 5 x 24kg
Lunge Snatch Punch 5 x 24kg
Front squat into Pushpress 5 x 24kg
1 Leg Deadlift 5 x 24kg
Stiff Leg Deadlift 5 x 24kg
Dragon Twist 5 x (24kg Kettlebell: in rack position then up in air)
Jack knife push up 5 x BW
Getup Sit-up 5 x 24kg
Round the body pass 5 x 24kg
Figure Eight 5 x 24kg
Hot Potato 5 x 24kg
Swing Palm Offs 5 x 24kg
Upper Cut flips 5 x 24kg
Hammer Swing 5 x 24kg
Pistol 5 x BW
1 arm

[Peter Sbirakos]

Friday 14th April 2006

Lunch Time Circuit at home. Decided to work the 2 pood today.

Double Handed Swing 20 x 23kg
Swing Switch 20 x 32kg
Clean & Press 5 x 32kg
Bent Press with TGU 5 x 32kg -> just bent presses
Lateral Kb Twist - like the plate swing 5 x 32kg
Forward Lunge Snatch 5 x 32kg
Lateral Snatch Lunge 5 x 32kg -> to difficult
Lunge Snatch Punch 5 x 32kg -> just the snatch punch
Front squat into Pushpress 5 x 32kg
1 Leg Deadlift 5 x 32kg
Stiff Leg Deadlift 5 x 32kg
Dragon Twist 5 x (32kg Kettlebell: in rack position then up in air) -> left this one out, too difficult.
Jack knife push up 5 x BW
Getup Sit-up 5 x 32kg
Round the body pass 5 x 32kg
Figure Eight 5 x 32kg
Hot Potato 5 x 32kg
Swing Palm Offs 5 x 32kg
Upper Cut flips 5 x 32kg
Hammer Swing 5 x 32kg
Pistol 5 x BW
1 arm

[jamie douse]

Peter

How do you feel physically when you complete that circuit every second day? Looks like a pretty tough go.

[Peter Sbirakos]

Hi Jamie,

That's a good question. I feel its paying huge dividends in a number of areas which i'll explain in the second paragraph. The fact that I'm moving from exercise to exercise and targeting different areas feels almost like active recovery which is a strange notion, I know. Ive done the 5x5 protocol say with a heavy dead and heavy military and it leaves me just feeling wrecked afterwards.

I've been doing some research on human growth hormone and testosterone build up and studies are now showing that high intensity short duration exercise say 10mins - 30mins increases the secretion of HGH. This is a good thing! So when I've finished working the 24kg (if I go hard as in finishing in 28mins) and by the time ive done some stretches and had a shower, I'm feeling on top of the world. As i write this 8:15pm, when i worked the 32kg circuit at lunch today, I feel great. I believe its that active recovery due to the fact I'm moving from exercise to exercise plus keeping the workouts short that's doing the trick for me.

Again great question Jamie!

Good luck with your training!

Peter

[Peter Sbirakos]

Sunday 16th April 2006

Morning workout:

10sets x 10 Overhead sledgehammer on tyre, 14 pounds
10sets x 10 Golf style sledgehammer swing on tyre both L and R. This exercise hurts! :shock:
10set x 10 32kg swing

Afternoon Workout 'cause I was pissed off at another thread having to do with insurance etc:

Using 2x16kg:
Double Snatch x 5 into
Long Cycle Clean to Squat and Pushpress into
Renegade Row x 10 into
Deadlift x 5

Did the above Round for 3 sets and still pissed off. I think I need a girlfriend....

[Cameron]

I'm going to have to give this circuit a try Pete, but am unsure of all the exercises - will have to print it out and get you to show me some at the next CWW. Nice work.

[Peter Sbirakos]

No worries Cam. The thing with that workout is it wipes me out physically and mentally more than the one below!

Mon 17/04/2006
Lunch Time Circuit on Oval.

Double Handed Swing 20 x 23kg
Swing Switch 20 x 32kg
Clean & Press 5 x 32kg
Bent Press with TGU 5 x 32kg -> just bent presses
Lateral Kb Twist - like the plate swing 5 x 32kg
Forward Lunge Snatch 5 x 32kg
Lateral Snatch Lunge 5 x 32kg -> Left out
Lunge Snatch Punch 5 x 32kg
Front squat into Pushpress 5 x 32kg
1 Leg Deadlift 5 x 32kg
Stiff Leg Deadlift 5 x 32kg
Dragon Twist 5 x (32kg Kettlebell: in rack position then up in air) -> left this one out, too difficult.
Jack knife push up 5 x BW
Getup Sit-up 5 x 32kg
Round the body pass 5 x 32kg
Figure Eight 5 x 32kg
Hot Potato 5 x 32kg
Swing Palm Offs 5 x 32kg
Upper Cut flips 5 x 32kg
Hammer Swing 5 x 32kg
Pistol 5 x BW
1 arm

[jamie douse]

Pete

Thats awesome!

Love the 10 sledgies in between exercises. SWEET!

Keep raising the bar mate.

I'll be giving it a crack soon - as soon as i work out what all those exercises are :)

[Peter Sbirakos]

lol! Thanks Jamie. Yep your are right, the sledgies are great. The idea for putting in the sledgies in between exercises or swings for that matter came from Bud Jeffries ideas on extreme training.

Let me know if you want a description on some of the exercises.

Wednesday 19th April

Lunch Time Workout - with the 24kg

5 bentpresses into overhead squat into gladiator back into an overhead squat into the TGU bottom lying down, into 1 arm bar (from cruel and unusual) and back into overhead squat and finally standing up. Did 5 rounds of this left and right. You need good muscular endurance and mental concentration to pull this off. Ive tried this previously with the 32kg but had omitted the gladiator.

Finished with 5 sets of 20 swings. Time taken: around 20mins.

[Peter Sbirakos]

Sat 23rd April:
1 set of 5 Bentpresses with a 40kg.
1 set of 20 swings with a 40kg.
1 set of 20 sledgehits on a tyre. 14pounder.

Sunday 24th April:
3 sets of 10 double swings 2x32kg
3 sets of 5 BW pull ups
3 sets of 10 sledge hits on a tyre. 14 pounder.

[Peter Sbirakos]

Monday 24th April 2006

Lunch Time Circuit in Glebe Park.

Double Handed Swing 20 x 24kg
Swing Switch 20 x 24kg
Clean & Press 5 x 24kg
Bent Press with TGU 5 x 24kg
Lateral Kb Twist - like the plate swing 5 x 24kg
Forward Lunge Snatch 5 x 24kg
Lateral Snatch Lunge 5 x 24kg
Lunge Snatch Punch 5 x 24kg
Front squat into Pushpress 5 x 24kg
1 Leg Deadlift 5 x 24kg
Stiff Leg Deadlift 5 x 24kg
Dragon Twist 5 x (24kg Kettlebell: in rack position then up in air) -> getting much better at these.
Jack knife push up 5 x BW
Getup Sit-up 5 x 24kg
Round the body pass 10 x 24kg
Figure Eight 10 x 24kg
Hot Potato 10 x 24kg
Swing Palm Offs 5 x 24kg
Upper Cut flips 5 x 24kg
Hammer Swing 10 x 24kg
Pistol 5 x BW
1 arm

[Peter Sbirakos]

Tues 25/04/2006 - Anzac Day
Lunch Time Circuit on Oval.

Upped the weight and felt pretty good

Double Handed Swing 2x32kg 20 reps
Swing Switch 20 x 40kg
Clean & Press 5 x 32kg
Bent Press 5 x 32kg
Lateral Kb Twist - like the plate swing 5 x 32kg
Forward Lunge Snatch 5 x 32kg
Lateral Snatch Lunge 5 x 32kg -> Left out
Lunge Snatch Punch 5 x 32kg
Front squat into Pushpress 5 x 32kg
1 Leg Deadlift 5 x 40kg
Stiff Leg Deadlift 5 x 40kg
No more Dargon Twist with the heavy poods. Did instead a 2x32kg rack hold from one end of the soccer pitch to the other. Also did a zenith hold with one 32kg up in the air to one end. Then swapped hands and walked the other end. Finally did a 2x32 farmers walk from one end to the other.
Jack knife push up 5 x BW
Getup Sit-up 2 x 40kg
Round the body pass 10 x 40kg
Figure Eight 10 x 40kg
Hot Potato 10 x 32kg
Swing Palm Offs 5 x 32kg
Upper Cut flips 5 x 32kg
Hammer Swing 5 x 32kg
Pistol 5 x BW
1 arm

[Peter Sbirakos]

Friday 28 April 2006

Just did anything that came to mind

Heay bentpress 1 set of 5 reps 40kgs left and right
Heavy snatch 1 set of 5 reps 40kgs left and right
2 sets of sledgehammer on tyre x 10 reps
2 sets of 2x32kg double cleans x 10 reps
2 sets of 2x32kg double swings x 10 reps
2 sets of 2 reps standing evil wheels.

[Peter Sbirakos]

Sat 29th April 2006

Heavy bentpress 1sx5r 40kg left and right
Heavy swings: in each hand a (32+16=48kg) 5s x 10reps.

the swings felt great even though i was swinging to just above knee height. once i can get the swing to 20 reps at the above weight, i'll up the weight to a 32+24=56kg in each hand and see what the hell that feels like...

[Peter Sbirakos]

Wed 3/05/2006

After 4 days rest was itchin' and bitchin' so I got into it with a light WO on the 24kg. Gonna go heavy tomorrow.

5s x 5r LC C&P L&R
5s x 5r Pull Ups BW

5s x 5r Snatches L&R
5s x 5r Pistols L&R

[Peter Sbirakos]

Sat 6/05/2006

felt so good after the morning Canberra Weekend thingy that i thought ide do another.

Snatch
40kg 5r l&r, 32kg 10l&r, 24 15l&r

Long Cycle Clean and Jerk
40kg 5r l&r

Double Clean
2x32kg for 10 reps

Swing
96kg for 10reps

Sledgehammer
20reps l&r

[jamie douse]

hi Peter


Swing
96kg for 10reps



WTF? Thats inpressive, how do you do that ie: how many kb's are you holding?

[imported_Rick]

Nice snatches Pete- looking strong.
A mate of yours Tony came by the other day and picked up a bell. Looks like you've corrupted him too- good work.

Got any comps coming up?

[Peter Sbirakos]

lol!!

mentally and physically it is extremely hard. the weight is very heavy and you need to make sure you stay tight on the heels of your feet otherwise the weight just pulls you forward. a deep breath on the bottom squat position helps a lot too.

I hold a (32+16=48kg) in each hand. when i can get to 20 reps, i'll up the weight to a 32+24=56kg in each hand for a total of 112kg and continue from there.

i think i remember reading somewhere that the record for a 1 arm swing is about 150kg?? for 5 reps?? pretty impressive all the same :shock:

[Peter Sbirakos]

Nice snatches Pete- looking strong.
A mate of yours Tony came by the other day and picked up a bell. Looks like you've corrupted him too- good work.

Got any comps coming up?

Hi Rick,

Thanks! lol about Tony! Your right, he's been corrupted!! what size did he get?

I have a local comp on Sunday June 4 which i'm training very hard for. I also received a letter of invite for the World Championships on the Gold Coast June 30, July 1 and 2nd. Its the WASO World Allstyles and they anticipate around 30 nations competing. I'll be in 3 divisions: Veterans Forms, Veterans Points and Open Forms. If I do well here then I'm seriously thinking of retiring by the end of this year... or maybe keep going till end of next year at 40... don't know yet.

[Peter Sbirakos]

was at work all today :( and I greased the groove with sets of 10 swings using the 24kg bell. no one around and I ended up doing about 25 sets of 10 swings.

feel pretty damn good :D

[jamie douse]

gday Pete,

are the horns on the 32 the same size as the 16?

[imported_Rick]

Thanks! lol about Tony! Your right, he's been corrupted!! what size did he get?

He picked up a 20kg bell.

Good luck at the world's! It's an achievment just to be invited.

[Peter Sbirakos]

thanks Rick!

Workout Sat 13th May 2006
Just did anything that came to mind:

2 sets of 20 sledgehits;
2 sets of 20 swings 40kg;
Explosive overhead and behind throws down the length of the soccer pitch and back (this one wrecked me);
Heavy two hands anyhow bent pressed 32kg and curled a 24kg bell to stand up and press that as well. 1 rep each side;
Round the body pass 40kg for 10 reps clockwise and counter;
Figure 8, 40kg
Upper Cut Flips 32kg 5 reps.
Rack Holds down the length of the soccer pitch and back 2x32kg
Farmers walks as above;
Over the Head Hold - 1 Arm 40kg down the length of the soccer pitch, changed arms and came back;
Hammer Swings with towel 32kg by 10 reps clockwise and counter;
Monkey Walks or Hand over hand: started from one end of the goal post and walked with hand over hand along the beam to the other. At the end did 5 pullups. Killer exercise.

Time: around an hr.

[Peter Sbirakos]

Monday 15 May

# PB for me: heavy two hands anyhow: bent pressed 40kg then curled the 24kg to stand up and press that as well. did left and right for 1 rep each. Gave me an unbelievable high!
# Pistols 5 reps + 16kg left and right;
# 5 BW + 24kf pull ups;
# 10 sledge hits on tyre;
# Snatched the 40kg for 5 reps left and right;
# 10 double cleans 2 x 32kg;
# 10 double swings 2 x 32kg.

Also did some grip work: 10 reps on trainer then held it closed for a minute both hands. Moved onto the #3 forced closed (hurt) then tried to hold it. Then worked the #2 in similar fashion to the 3#.

Deadlifted lifted the 24kg with the softball, very tough on the hands because the ball is large. I can see the benefits with this exercise.

Also dead cleaned and pressed the sledghammer (14pounds), held for time and then brought down. this exercise is now getting easy for me so I need to fine a way to increase the weight of the steel to at 10 or 15kgs from 6.4kg that it currently is.

[Cameron]

Phew, nice work Pete!

[imported_Rick]

Pete can you shut force shut the #3? How are you doing that?
I can shut the #2 these days, but the #3 is looooonger way away.

Looks like your training is going rather well at the moment. Wish i could say the same.

[Peter Sbirakos]

Hi Rick and thanks for that. Hey, I wish you all the best as well. There was a period of 3 months awhile back that I felt I was making no progress, I was always getting sick.

Yep, the #3 is a long way away for me too! lol!!!!!!!

Even with the #2 i'm about a mm from closing it unassisted, so your ahead of me on that score!!!. Damn its frustrating :)

What I do to force shut it is close as much as i can with the hand then using my other hand to help i brace it against a soft padded chair and push down with all might. it really really hurts 'cause of the fact that my fingers against the chair feel like they are getting squashed.

A strange exercise that seems to have a good crossover to gripping is grabbing a door frame or anything thats thin and putting the feet against it, lean back while pinch gripping. Works thumb especially and the whole fingers and hand. Height of the pinch grip, around hip level and arm should be straight.

[Peter Sbirakos]

18 May Workout

Just concentrated on ballistic stuff today in prep for the June 4th Tournament, intense and short.

Explosive Tyre Throws:
Over the head (rear) x 10r
Bodyslam x 10r
Caber Toss x 10r

Decksquat Snatch x 5r left and right 40kg.

Bridge the gap type footwork with straight left lead hand and straight right rear hand punching (head and body). Emphasis is on maximum speed - in and out of the danger zone x 10reps left and right.

Bridge the gap type footwork: roundhouse kicks to head off lead leg and hook kicks to head off lead leg x 10 reps left and right. Again, emphasis is on maximum speed - in and out of the danger zone.

[Peter Sbirakos]

Friday May 19, 2006

Went very intense in preparation for June 4th Tournament. Did my ususal circuit albeat with very heavy loads. In between each set of exercises, I put in one of three tyre throws: over the head (rear), body slam and caber toss. Goal was to move through the exercises as quickly as possible in strict form. Total time taken 55mins. Heart rate was at 175 beats per minute.

Double Handed Swing 20x40kg
->Over the head throw (rear)
Swing Switch 20 x 40kg
->Body Slam
Long Cycle Clean & Push Press 5 x 32kg
->Caber Toss
Bent Press into a TGU 1 x 32kg
->Over the head throw (rear)
Lateral Kb Twist - like the plate swing 5 x 32kg
->etc
Forward Lunge Snatch 5 x 32kg
Front squat into Pushpress 5 x 32kg
1 Leg Deadlift 5 x 40kg
Stiff Leg Deadlift 5 x 40kg
Jack knife push up 5 x BW
Getup Sit-up 5 x 32kg
Round the body pass 10 x 40kg
Figure Eight 10 x 40kg
Hot Potato 10 x 32kg
Swing Palm Offs 5 x 32kg
Upper Cut flips 5 x 32kg
Hammer Swing 5 x 32kg
Pistol 5 x BW
1 arm

[jamie douse]

awesome workout pete

what size tyre are you chucking around?
will you be tapering as the tourny approaches?

[Peter Sbirakos]

thanks Jamie.

the tyre size would fit 16inch rims i think... its awkward to throw around that's for sure. within a couple of days or today i will video tape the whole workout in split parts for you guys to laugh at!

that's an excellent question. there is a lot of controversy in relation to tapering for an upcoming competition. my experience with it is that I've tapered off in the past and it has always produced negative results for me. so i stopped tapering a long time ago and will be just as intense on my last workout before the next days competition. it keeps me on edge both physically and mentally.

i asked the same question to a strength and condition coach Narelle Sibte (I'm not sure if she still works at the Australian Institute of Sport) and she said to me that the proffesional athletes there DO NOT taper off but keep going until an upcoming meet.

but like with everything, you need to play by ear and do what works best for you.

All the very best with your training.

[Peter Sbirakos]

Workout 21st May 2006

Friday May 19, 2006

Went very intense in preparation for June 4th Tournament. Did my ususal circuit albeat with very heavy loads. In between each set of exercises, I put in one of three tyre throws: over the head (rear), body slam and caber toss. Goal was to move through the exercises as quickly as possible in strict form. Total time taken 50mins. Heart rate was at 180 beats per minute.

Double Handed Swing 20x40kg
->Over the head throw (rear)
Swing Switch 20 x 40kg
->Body Slam
Long Cycle Clean & Push Press 5 x 32kg
->Caber Toss
Bent Press into a TGU 1 x 32kg
->Over the head throw (rear)
Lateral Kb Twist - like the plate swing 5 x 32kg
->etc
Forward Lunge Snatch 5 x 32kg
Front squat into Pushpress 5 x 32kg
1 Leg Deadlift 5 x 40kg
Stiff Leg Deadlift 5 x 40kg
Jack knife push up 5 x BW
Getup Sit-up 5 x 32kg
Round the body pass 10 x 40kg
Figure Eight 10 x 40kg
Hot Potato 10 x 32kg
Swing Palm Offs 5 x 32kg
Upper Cut flips 5 x 32kg
Hammer Swing 5 x 32kg
Pistol 5 x BW
1 arm

[Peter Sbirakos]

Workout 21st May 2006

Friday May 19, 2006

Went very intense in preparation for June 4th Tournament. Did my ususal circuit albeat with very heavy loads. In between each set of exercises, I put in one of three tyre throws: over the head (rear), body slam and caber toss. Goal was to move through the exercises as quickly as possible in strict form. Total time taken 50mins. Heart rate was at 180 beats per minute.

Double Handed Swing 20x40kg
->Over the head throw (rear)
Swing Switch 20 x 40kg
->Body Slam
Long Cycle Clean & Push Press 5 x 32kg
->Caber Toss
Bent Press into a TGU 1 x 32kg
->Over the head throw (rear)
Lateral Kb Twist - like the plate swing 5 x 32kg
->etc
Forward Lunge Snatch 5 x 32kg
Front squat into Pushpress 5 x 32kg
1 Leg Deadlift 5 x 40kg
Stiff Leg Deadlift 5 x 40kg
Jack knife push up 5 x BW
Getup Sit-up 5 x 32kg
Round the body pass 10 x 40kg
Figure Eight 10 x 40kg
Hot Potato 10 x 32kg
Swing Palm Offs 5 x 32kg
Upper Cut flips 5 x 32kg
Hammer Swing 5 x 32kg
Pistol 5 x BW
1 arm

[Peter Sbirakos]

sorry for the double post... :?

[Peter Sbirakos]

Workout 27th May 2006

1 leg 1 arm deadlift 5s of 5r at 40kg

Long Cycle Clean & Pushpress 2x32kg 5s of 5r

Over the head throws to the rear using the 40kg 5s of 5r. Made some huge divots on the side of the oval heheheh.

[Peter Sbirakos]

Sunday 28th May 2006
1 arm 1 leg deadlift 40kg 5s x 5r
Long Cycle Clean & Push Press 40kg 5s x 5r (hurts!)
Swing 40kg 2s x 25r

Monday 29th May 2006
Using a 32kg Kbell and without stopping moving from arm to arm for 5 reps of each exercise. Killer conditioning.
2 arm Swing
Swing Switch
1 arm swing
Snatch
LC Clean & Push Press
Clean
Rest 2min. Go again for 5 rounds.

Tuesday 30th May 2006
1 leg deadlift 64kg 3s x 5r
Long Cycle Double Clean & Alternate Push Press 2 x 32kg 5s x 2r
Pullups BW 3s x 5r

[Peter Sbirakos]

WO Wed 31st May

Double Handed Swing 20x24kg
Swing Switch 20 x 24kg
Long Cycle Clean & Press 5 x 24kg
Bent Press into a Gladiator down to a TGU 1 x 24kg
Lateral Kb Twist - like the plate swing 5 x 24kg
Forward Lunge Snatch 5 x 24kg
Front squat into Pushpress 5 x 24kg
1 Leg 1 arm Deadlift 5 x 24kg
Stiff Leg Deadlift 5 x 24kg
Jack knife push up 5 x BW
Getup Sit-up 5 x 24kg
Round the body pass 10 x 24kg
Figure Eight 10 x 24kg
Hot Potato 10 x 24kg
Swing Palm Offs 5 x 24kg
Upper Cut flips 5 x 24kg
Hammer Swing 5 x 24kg
Pistol 5 x BW
1 arm

[Peter Sbirakos]

ignore the double post again... Rick any way we can edit the posts...?

Workout Thursday 1 July.

5s x 5r 1 leg deadlift 64kg
5s x 5r long cycle clean & alternate pushpress 2 x 32kg
BW Pullups 5s x 5r
Snatch 5s x 5r 40kg.

[Peter Sbirakos]

Workout Friday 2nd July

3s x 3r 1 leg deadlift 72kg
3s x 3r long cycle clean & alternate pushpress 2 x 32kg
Pullups + 16kg 3s x 3r
Swing 20r x 40kg

[Peter Sbirakos]

Dean, sorry for not showing up for the weekend warrior - too wrecked early in the morning.. not that 8am is too early... :?

Workout Sat 3rd July

3s x 3r 1 leg deadlift 72kg
3s x 3r long cycle clean & alternate pushpress 2 x 32kg
Pullups + 16kg 3s x 3r
Swing 20r x 40kg

feel strong and fast. tournament on tomorrow at Radford College. see what happens....

[jamie douse]

all the best Pete

[Cameron]

Let us know how it goes

[Peter Sbirakos]

thanks guys.

Veterans Forms: 1st
Veterans Points: 1st
Open Black Forms: 2nd
Open Black Points: 2nd

Overall my fitness was good, timing, distancing very happy. came across a big guy, i would say outweighed me by about 20kg who just wouldn't let up and at the end of the 3min bout we tied 4-4. in extra time got him with a hook kick to side of the head for a 2 pointer and beat him. That was my most satisfying win!

in the final of the open points i got trounced from a young gun 5 - zip to come second. also copped a shin kick to the midsection which put me down for a minute. and i thought i was good at those dragon flags lol! oh well.... now every muscle and bone aches.

it was a good warm up in the lead to the Worlds on the Gold Coast June 30 - July 2nd. I have just under 4weeks to fully prepare for that.

[Cameron]

Great work! Congrats!

[jamie douse]

well done Pete

How was the fitness?

[Peter Sbirakos]

Jamie,

for a state level comp especially in the ACT, I would say my level of fitness was really good. I directly attribute that to high rep, heavy double swings, clean and presses plus heavy snatches and even sledgehammers. of course the sport specific side of things too like heaps of combination drills, footwork and plenty of sparring partners.

now ive got just 23 days to prepare for the World Championships on the Gold Coast June 30 - July 2nd. so i will be upping the training to prepare for 3 divisions: vets points, vets forms and open black forms.

after that got two more ACT State level comps which includes the ACT State Championships plus the Australian National Championships for the rest of this year. By the end of this year, I estimate that I will have done about 50plus fights in competition! And i think that will do, i'm seriously thinking of retiring from comp at the end of this year... or maybe keep going till im 40 for next year... don't know, see how the body holds up.

[Peter Sbirakos]

WO Thursday 8th June 2006

I've decided to revisit an old workout i briefly flirted with 2 years ago but bit me on the arse because i didn't have the level of strength and fitness that i have now. Its from Patrick O'Shea's book Quantum Strength Fitness II - Gaining the Winning Edge and the workout is called Interval Weight Training. mentally and physically its taxing but its precisely this reason that its superior in increasing BOTH anaerobic as well as aerobic power. it takes about 40mins to complete. ive modified it slightly to suit my specific sport:

Phase 1
Snatch 10 x 32kg l & r -> immediately move into 3mins shadow sparring
-- do 3 sets

Phase 2
Double Cleans 10 x 64kg -> immediately move into 3mins shadow sparring
-- do 3 sets

Phase 3
Circuit. Start from the top and do the exercises in order without stopping. That's 1 set. All up do 3 sets of 3 reps.
1 leg deadlift 72kg
LC Double Clean & Alternate Push Press (2x32kg)
Pullups + 24kg
Evil Wheels

For Phase 1, 2 & 3 rest 1min between sets and 3mins between Phases. Did it this arvo and felt fantastic. its a brilliant way to burn off fat.

[vladimir]

Peter,

This is an interesting workout. I will try Mike Mahler's High Octane Cardio and KB solution for Speed and Explosive Strength combo till end of June then report the results. He claims it melts the fat away like nothing else, i am starting on Monday morning.

[jamie douse]

Gday Peter,

Another tough wo. You certainly dont leave any stone unturned.

I am going to crank up my training again next week and ill give that a try, with the 16's though.

Go hard Pete.

[Peter Sbirakos]

Vlad good luck with it and report, report report!!!!

Jamie, all the best of luck with IWT, but becareful, very easy to over train with it!

Monday 12 June 2006

1 leg deadlift 80kg 5r x 5s
long cycle clean and alternate push press 3r x 5s (2x32kg)
pull ups + 24kg 1r x 5s
standing evil wheels 1r x 5s

finished off with 20reps of swings 40kg.

[Peter Sbirakos]

Tuesday 13 June 2006

17 Days to go for the World Championships. You can view the website here: http://www.worldallstyles.com/

Interval Weight Training

Phase 1
Snatch 10 x 32kg l & r -> immediately move into 3mins shadow sparring
-- do 3 sets

Phase 2
Double Cleans 10 x 64kg -> immediately move into 3mins shadow sparring
-- do 3 sets

Phase 3
Circuit. Start from the top and do the exercises in order without stopping. That's 1 set. All up do 3 sets of 3 reps.
1 leg deadlift 88kg
LC Double Clean & Alternate Push Press (2x32kg)
Pullups + 24kg
Evil Wheels

Felt a little tired but still strong.

[Peter Sbirakos]

Thurs 15th July 2006

something different today.
Bentpress into TGU. 32kg left and right. 5 reps each side.
Bottoms up cleans 32kg. 5 reps each side.
20 swings 32kg.

[Peter Sbirakos]

Friday 16th June 2006

tabata workout.

swings 32kg for 20sec, rest for 10sec up to 5mins non stop.

wiped me out.

[Peter Sbirakos]

Workout over at Frontline. thanks for keeping me honest Dean!

Interval Weight Training

Phase 1
Snatch 10 x 32kg l & r -> immediately move into 3mins shadow sparring
-- 2 sets

Phase 2
Double Cleans 10 x 64kg -> immediately move into 3mins shadow sparring
-- 2 sets

Phase 3
Circuit. Start from the top and do the exercises in order without stopping. That's 1 set. All up do 3 sets of 3 reps.
1 leg deadlift 72kg
LC Double Clean & Alternate Push Press (2x32kg)
Pullups
High Knee ups from a hanging bar.

Dean held the focus pads and i went at it. very tough and hard.

[Peter Sbirakos]

nice and easy today.

two hands anyhow into TGU 1 rep left and right
32kg + 24kg

20 swings 40kg.

[Peter Sbirakos]

had a 3 days worth of rest to recharge the mind and body so i killed it today :twisted:

Did ladders:
1 leg deadlift 5x(1,2,3,4,5) 64kg ---> 4800 kg lifted
LC Clean and Press 5x(1,2,3,4,5) 24kg --> 1800 kg lifted
Pullups 5x(1,2,3,4,5) BW (77kg) ---> 5775 kg lifted
Standing Evil Wheels 5x(1) not sure how to count this one. so overall lifted 12.375 tonnes. yeh!

felt pretty good after the above so i decided a sledgehammer tabata 20sec on 10sec off for 4 minutes was in order. it hurt but still wanted more so i did a swing tabata for 4 minutes 32kg.

after that didn't feel so good.

[Cameron]

You are insane Pete.

[Peter Sbirakos]

been months and months since i've posted my workouts.

Did 4 rounds of Tabata's yesterday and left me wrecked. wore garden gloves cause callouses are giving me some grief.

4 mins of snatches 32kg - 10/10, 8/8, 6/6, 6/6
2mins rest
4 mins of clean & pressess 32kg - 8/8, 8/8, 6/6, 6/6 - this hurt the most...
2mins rest
4 mins of cleans 32kg - 12/12, 10/10, 10/10, 8/8
2mins rest
4 mins of swings 32kg - 14, 14, 14, 14, 12, 12, 12, 10

[Peter Sbirakos]

8 sets of 5 reps:

2x24kg double clean into front squat (full butt to heel) into press.

5 sets of 20reps hand to hand swings 24kg.

[Peter Sbirakos]

only had time for a 10 min workout and then rushed off to a Tap class. Only male in the class and all the ladies around 15 of them were laying down steps (pow!) that made the building shake. my ears were ringing afterwards. pretty cool. ok back to the workout:

LC for 10mins - 24kg - switching hands every 5 reps at 10reps per minute. fairly easy. i will increase to 12reps per minute which is a long cycle rep every 5 sec and then take it to 20mins. the above was 1 rep every 6 sec.

[Peter Sbirakos]

static holds.

can finally do a 5min handstand wall run which equates to around 300 reps - goal is to get to 10min at which point ill begin practising free standing press ups and free standing holds. front levers for me are still a nightmare as i can only hold them for about 30sec.

what makes them particularly difficult is the fact that the arms must be held straight. any bend in the elbow makes the exercise that much easier.

[Peter Sbirakos]

4/5 - 2x24kg kbs
did 3 sets x 5 reps front squats into press
then 5 sets x 3 reps front squats into press

'same but different'
3 sets x 10 reps see saw press alternating with
5 butt to heel jump squats

completed with 3 sets x 20 reps hand2hand swings.

around 40mins.

[Peter Sbirakos]

1leg deadlifts off a bessa brick 2x32kgs = 5 sets x 5 reps alternating with 2x32kg see saw push presses 5sets x 2reps. and then did the altenate clean in 3mins challenge using 2x16kg all up did 100reps.

felt pretty good.

[Peter Sbirakos]

reasonably big workout today:

off a bessa brick: 2x32kg 1 leg deadlifts x 3 reps each leg x 10sets = 30 reps each leg. the bessa brick adds an extra dimension in the balance equation and the fact that the extra range of motion the leg uses.

alternating with 2x32kg see saw push presses x 2 reps each arm x 10sets. the last set i did 8 reps or 4 each arm = 44reps.

then did a see saw press challenge: 2x16kg for 3mins. was a little fatigued from the above workout by i did 85 reps.

finished with 5 dragon flags and then 20 hand2hand swings x 32kg.

[Peter Sbirakos]

yesterday arvo -
1 leg deadlift 2 x 40kg

3 rounds of 1,2,3,4,5 ladders - volume = 45 reps per leg - 3600kg

See Saw (push) presses 2 x 32kg

3 rounds of 2,4,6,8,10 ladders - volume = 90 reps per arm - 2800kg

Total volume lifted:

(3600x2) + (2800x2) = 12960kg

Between each round

2 arm swing x 20reps - 40kg

Evil wheel roll outs on knees but done on a 30 degree decline x 3 reps. pretty tough this one. you have to keep rigid so as not to collapse from the hips to arm pits. in addition, the knees begin to slide down so you have to focus on those as well.

Took about an hour to complete.

[Peter Sbirakos]

long time no workout post...

Sunday 19th Dec

see saw press - 2x32kg
10 sets x 10reps

single arm clean - 32kg
20 left and right
15 left and right
10 left and right
5 left and right

hand stand wall run for a minute

finished of with 10mins on the Jacobs ladder.

pretty wrecked.

[Paul in Hobart]

long time no workout post...
Christmas penance my son?

[Peter Sbirakos]

barbell clean & jerks -

20 sets x 5 reps. 70kg. 1 min rest between sets.