Cam's Cornucopia of Kettlebells

[Cameron]

...well all the good names are taken.

Decided to start posting my workouts as a motivational tool. My focus at the moment is split between:

Increasing punching combo speed - been coasting for a while now with my punching, time to step it up.

Pull Ups (want 10, currently 4 - big weakness for me, need to stop ignoring it)

and

Grinds - mainly with the 24, but hopefully some 32 work as well.

The plan

Punching is simple enough - focus on speed when on the heavy bag, add rounds progressively as competency improves.

Density training twice a week for pull ups

4 - 6 week cycle of a fixed KB circuits (I make better progress when I focus on exercises) - starting with 5 rounds of 2 reps in the first week, hopefully adding 1 rep per week till I get to 5. Not going to rush it though. Aiming at a min of 3 sessions a week.

1/4/06 Weekend Warriors

Another fun session with Dean and Pete and co. Mainly did some sled work (ow) and juggles and throws. Tried snatching the 32 for the first time, was successful at both left and right which was very pleasing (thanks for the spot Pete). Will work this into my KB session for low reps. Enjoyed the juggles a lot, will work on these.

2/4/06

Density training

2 x 10 pull ups, every set on the minute. Was hoping to go for 15 or 20 sets, but it wasn't going to happen without conking out. Oh well, will work from here.

Juggling with the 12 and the 16. Great fun, worked on Clean and Palms, Snatch and Palms, 1 and 2h swing flips and around the leg throws (not sure what else to call em). By the end could do all of them with the 16, which surprised me as I was having some trouble yesterday. I like these a lot, doesn't feel like work.

Then had a short muck around on the paralettes, doing some frog sits, tucks and handstands (note to self - too tall to do handstands inside) and took the mutts for a 45 min walk.

Feel good and refreshed.

[rapture]

Hey Cameron

do you box?

[Cameron]

I train in a Kung Fu style which is heavily influenced by Western Boxing, Kickboxing and whatever else that works (I suppose it is probably best described as a Mixed Martial Art), so I do a lot of boxing in that. It's not terribly technical however, as it is aimed at self defence rather than the ring.

So short answer yes, long answer no :)

[Cameron]

3/4/06

Light session to figure out exactly what I will be doing for the next four weeks, only one set of everything, and just making sure I can do 2 reps of all the exercises.

10 mins juggling

then

TGU (24) 2/2
Push Press (24) 2/2
Renegade Row (24) 2/2
Front Squats (2 x 24) 2
Snatches (32) 5/2 (couldn't resist, had to push this - right side felt good, left bad)
Dbl Windmills (2 x 24) 2/2

Finished up with
DARC Swings (32) 10
2H Swings (32) 15
Farmers Walk (2 x 32) - 2 laps around the yard
OH Lockout Walk (2 x 16) - 1 lap
Rack Walk (2 x 24) - 1 lap
Hanging Leg raises 3 x 3

Just easing my way back in - will start the real stuff next session.

[Cameron]

5/4/06

Light session with the Bells, juggling and some work with the 24. Not feeling particularly strong so didn't push it.

15 min ride to uni, fairly hard pace.

MA Training

3 x 3 rounds on the heavy bag. 1 min between rounds, 30 second sprint of jab, cross, counter-cross, counter-cross at end of each round.

10 mins footwork

10 mins kicking

Worked on take-down after a jab, lead hook and then some fighting forms.

Had to take class as the instructor was away, so didn't get as good a workout as I would have liked.

6/5/06

Morning

12 x 2 min rounds on assorted equipment (focus mitts, thai pads, strike shield, long bag, heavy bag). 1 min rest, sprints in last 4 rounds. Some skipping inbetween rounds.

Afternoon

Density training for Pull-Ups - 10 x 2 in 10 minutes. Shoulders bit tight from boxing but reps were still easier than last time.

5 x 5 push presses with the 24, focusing on the negatives. Long rest between sets for strength focus. Felt strong on the negs, pull-ups helped me activate my lats more for control.

[Cameron]

7/4/06

Indoor climbing session

2 hours. Pulling power was down from the pull ups yesterday, but balance, footwork and grip all felt good. Still a lot more to learn and develop.

[rapture]

hey Cameron,

where do you train at?

gym stuff and martial arts i mean

[Cameron]

I train MA at the ANU dojo - it's an ANU affiliated club. I climb at the indoor climbing center in Mitchell, but plan on getting my belay pass at the ANU soon. And naturally I train with the bells at home.

Plan on getting a membership at the ANU gym as soon as I get a bit of cash so I can start deadlifting. Oh, and also so I can start doing cheat curls in the power rack. :P

[Cameron]

8/4/06

MA Training

3 x 3 min rounds on the heavy bag. 1 min between rounds, 30 second sprint of jab, cross, counter-cross, counter-cross at end of each round.

10 mins footwork

10 mins kicking

3 x 3 min rounds on the heavy bag. 1 min between rounds, 30 second sprint of jab, cross, counter-cross, counter-cross at end of each round.

3 x 3 min rounds skipping, fast pace. 30 second sprint of knee ups at end of round.

Practice take down from jab, lead hook, and then some counters and counter-counters.

[Cameron]

9/4/06

Rest day

Push Press (32) 2/2

MP (24) 2/1

Windmills (24) 5/5

Snatches (24) 15/15 (PR, haven't done any higher reps in about 3 weeks)

Have decided against a set program for my KB as I set out in my opening post. Really enjoying just playing around and focusing on the skill at the moment. And I seem to be making gains doing it.

[Cameron]

10/04/06

Morning

Walk the dogs 45 mins

then

2H Swings (32) 20 Warm up
1H Swings (32) 5 x 10 (L/R) These were tough.

Just wanted to do something quick to fire up the metabolism for the day.

During the day did sets of 5 strict elbows in push ups (what are they called?) till my right shoulder started to complain. 6 sets all up I think

Afternoon

Density training for Pull Ups
20 x 2 in 20 minutes.

Pretty happy with this, last week I failed at 10 sets in 10 mins, and my form felt a lot better this session as well, with only the last two sets being a bit dodgy. Will increase reps from here on now as I have the volume I want.

Push Press (24) 3 x 5

[Cameron]

11/04/06

Fairly sore, very short leg session just to do something, but not waste my energy for climbing.

Front Squat (2 x 24) 5

Indoor Climbing Session

2 1/2 hours. Again pulling power restricted by pull ups yesterday (gotta switch days), but skill is still improving as well as balance and grip. Fun fun fun!

Went to the AIS to have all my measurements done for an experiment on the effects of Hydrotherapy on muscle recovery. Will be interesting to see the different numbers.

[Cameron]

12/04/06

Sore, so I didn't do any resistance work.

MA Training

6 x 3 min rounds on the heavy bag. 1 min between rounds, 30 second sprint.

10 mins footwork

10 mins kicking

3 x 3 min rounds on the heavy bag. 1 min between rounds, 30 second sprint.

3 x 3 min rounds skipping, fast pace. 30 second sprint of knee ups at end of round.

Practice take down from jab, lead hook, and then some counters and counter-counters.

Fighting Forms

[Cameron]

13/4/06

Morning

12 x 2 min rounds on assorted equipment (focus mitts, thai pads, strike shield, long bag, heavy bag). 1 min rest, sprints in last 4 rounds. Some skipping inbetween rounds.

Afternoon

Density training for Pull-Ups - 20 x 2 in 20 minutes.

[Cameron]

17/04/06

Been down the coast since Friday - nice and rested

Density training for Pull Ups
20 x 2 in 20 minutes.

Double OH Squat (2 x 16) 5 x 1, 1 x 2
Got easier as I went along as I adapted to the movement - I like these, works everything and takes a lot of coordination as well

Snatches (32) L/R 3 x 2 Felt good.

Swing Progression - Lined up the 32, 24, 16 and 12 and then worked my way down the line with two handed swings, switching when I could no longer stomach them. Time - 2:45. Will do better next time, also will cut out the 12, it's just too light for power.

Farmer's walk (2 x 32) - 3 Laps around the yard
OH Lockout (2 x 24) - About 5 metres - pretty bad but those 5 felt good
Rack walk (2 x 24) - 1 lap - these really hurt

Evening

Wrist Roller 5 x 5 up and down - really need to attach to a fixed bar at the current weight, as it stands more of a shoulder workout. Will drop the weight and increase the reps.

Swiss Ball Crunches 5 x 20

Swiss Ball Knee Balances Didn't time em. Remind me to put some more air in my ball.

[Cameron]

18/04/06

Juggling (12) - 5 mins. Hopefully the landlord doesn't inspect the lawn anytime soon...

MP (24) - 5 x 1. Using a clean to generate tension. These are feeling stronger - still a long way to go to 5 x 5 though...

Dbl Cleans (2 x 24) - 5 x 5. Rack hold at the end of each set using full body tension approx 10 secs.

Chest Opn. Windmill (24) - 2 x 5

The Pete S. Tribute Swing Session

Two Handed Swings (32) - 40 , 40, 20, 20

Took me 1:10 to do the 40 (the extra height I have to swing must add up Pete!) 45 sec break, next 40 (1:10 again), 45 sec break, 20 (my grip gave up, I think I would have had it otherwise), 30 sec and last 20. I'd do some more but my forearms are fried. Goal is 5 x 40, will add another set everytime I make a full 40 on the last.

Good session, time for a contrast shower.

[Cameron]

18/04/06

Evening

Indoor rock climb - not so good, knackered from the last two days training. Still progressing though - ligaments toughening in fingers.

[Cameron]

19/04/06

Morning

Weighted Swiss ball crunches (12 kg KB) - 5 x 10. Never tried using the bells for crunches, has a better feel than plates when held straight arm by the horns, I find I can't get into a comfortable possie with plates, so this is a good alternative. Will try it with the 16 next.

Various swiss ball work - bridges, knee balances, couple of others which I don't know what to call.

Evening

MA Training

4 x 3 min rounds on the heavy bag. 1 min between rounds, 30 second sprint.

10 mins footwork

10 mins kicking

3 x 3 min rounds on the heavy bag. 1 min between rounds, 30 second sprint.

3 mins skipping, fast pace. 30 second sprint of knee ups at end of round.
1 min break
30 secs sprint, 5 pushups - 6 Rounds
1 min break
30 sec sprint, 10 squats - 6 rounds

First goal reached - was told that my boxing speed, power, distance and timing is looking as good as it ever has. Time to slack off :) Just kidding, can always improve here.

[Cameron]

20/04/06

Density training for pull-ups. Knocked it up a notch.
13 x 3 in 13 minutes. First 8 sets or so were doable, but the third rep in each set after that was pretty dodgy. Interesting to see how I go next session.

MP (24) 4 x 1

Dbl Cleans (2 x 32) - 1. Just wanted to see how I would go, failed on the next set so I switched to

Cleans (32) 5 x 5.

Had a breakthrough tonight - mucking around I knocked out a wobbly pistol on my left! Trying my right I failed, but later on managed one, as well as two more more solid ones with my left. Never been able to do them before, and what is surprising is that I have not been training them. Stoked, finally joined the pistol club!

[Cameron]

21/04/06

After reading Mike Mahlers last newsletter, decided it was time to learn how to jerk (they really need to rename this) so I could handle some more weight. Watched the RKC DVD again and practiced. Think I got the basics, did a couple of jerks with 2 x 24. Will leave it at that at this stage, let the skill sink in. Just to finish off did:

2H Swings (32) - 2 x 40

GTG pistols through the day.

[Cameron]

25/04/05

Been away - managed to get some sets of C&Js with the 24s over the last couple of days, nothing serious.

Pull Ups - 11 x 3 in 11 minutes, 3 x 2 at end when I failed to reach 3. :( Not getting any easier at the moment.


Edit: realised I had the set/rep scheme ass up in pull-ups. Ok, so I'm a perfectionist

[Cameron]

26/04/06

MA Training

Decided to have a light week, will crank it back up on Saturday.

10 mins mucking around with my new Boa skipping rope. Can feel the extra weight in the shoulders and forearms, and its also digs a bit deeper metabolically, the extra weight obviously adds up. Nice to skip with a 10ft rope for a change however!

10 mins footwork

10 mins kicking

3 x 3 min rounds on the heavy bag. 1 min between rounds, 30 second sprint.

3 x 3 mins skipping, fast pace. 30 second sprint of knee ups at end of round.

Forms

[Cameron]

27/04/06

Juggling (16) - 5 mins, getting better at this, next stop: circus.

C&J (2 x 24) - 5, 5, 3, 3, 3. How the GS guys do so many reps with the 32's is beyond me at this point.

Pistols - 3 (L/R) swapping legs each rep

Pistol isometric holds - bottom position, trying to get stronger at the base

Pistol half ups - from bottom, again strengthening the bottom position

Keeping to light sessions, focusing on skill this week.

[Cameron]

28/04/06

6 x 3 min rounds heavy bag, 30 sec sprint at end

1 min skipping all out
10 push ups

5 Rds

Handstand walks against the wall

[Cameron]

29/04/06

MA Training

3 x 3 min rounds on the heavy bag. 1 min between rounds, 30 second sprint.

10 mins footwork

10 mins kicking

3 x 3 min rounds on the heavy bag. 1 min between rounds, 30 second sprint.

3 x 3 mins skipping, fast pace. 30 second sprint of knee ups at end of round.

Forms

Sparring

[Cameron]

30/04/06

Planting trees for Greening Australia - 2 hours. This was a good workout! Really felt the carryover from heavy swings/snatches to mattock work, midsection felt tight and strong, and the mattock felt light, had no problems. Add in the steep and rocky terrain and it was a good all round conditioner.

[Cameron]

Been a bit slack this week, was a bit crook.

2/05/06

Indoor rock climbing

Great session - funny at how much stronger I am when I don't do 40 pull-ups the day before :roll: Conquered a couple of climbs I have been having trouble with

3/05/06

C&Js (2 x 24) 3 x 4

4/05/06

Tested pull-ups - 6 perfect reps with some left in the bank. 2 increase in max and infinitely better form. Not a super improvement, but not bad considering how poorly my strength increases. Will continue with the density training.

Did a lot of random skill practice throughout the day, taking it easy and just focusing on the skill - Sets of 20 or 30 push-ups, dive bombers, all sorts of pistol training, balance, forms.

5/05/06

MA Training

Decided to take Pavels 'perfect practice makes perfect' idea from the NW and apply it to boxing. Rather than do timed rounds hard, I did 20 mins on the bag practising different combos perfectly, briefly resting to avoid fatigue and failure. Felt great! Good skill session.

Then

Heavy Bag HOC with 16 KB

1 min all out on the heavy bag
10 snatches left and right
1 min bag
20 swings
1min bag
10 squat jumps
1 min bag
10 snatches L/R

Tough! Could do more rounds and probably use a 24 next time though.

Finished with some ropework, haven't done double unders for ages so decided to get back up to scratch. Ugh, forgot how much they hurt, especially after HOC!

Great session!

[Cameron]

6/05/06

Weekend Warriors Session

Again lots of fun - always learn something new. Highlights were lifts with Pete's modified softballs (going to have to make some of those Pete) and the rope pulls with 56kg - absolute killer.

Then hike up Mount Majura.

Finished up with

Density Pull-ups 13 x 3 in 13 mins. Made all the reps this time, although the last rep of the last three sets was pretty dodgy. An improvement over the last nevertheless. Some soreness today.

[Peter Sbirakos]

good one Cam, the density pullups are an excellent way to go.

do the same with the military presses as well.

military press
pullup and back again.

[Cameron]

Thanks Pete, it's slow going but I am making progress.

So just to clarify - you think I should super-set the pull-ups with MPs? My only concern is that the lat fatigue from the Pulls will affect my MPs, especially since lat engagement seems to be my main problem with the MP's. Will give it a shot, see how it goes.

Thanks mate.

[Cameron]

10/05/06

Density Pull-Ups - 6 x 3 in 6 mins. Feeling really off. Decided to stop here and do more sets spread through the day. Did -

7 (8?) x 4 Pulls-Ups throughout the rest. Funnily enough these felt great, form was very good on them all.

Pistols - 4 x 1 (l/r)

MA Training

3 x 3 skipping. Practicing my dble unders mixed in with normal skipping - god they hurt.

3 x 3 rounds heavy bag - 30 seconds sprint at end, min between rounds.

15 min Staff form

Instructor was away so class was left open to my evil influence. So made the class finish with -

Punching Tabata - Crossing sprints on the focus mitts

8 rounds

Class didn't like me after that, however I held up well. Wondering if hard punching (once you are conditioned for it) is an effective tabata protocol, perhaps not intense enough? Still bloody hard though...

[Peter Sbirakos]

Thanks Pete, it's slow going but I am making progress.

So just to clarify - you think I should super-set the pull-ups with MPs? My only concern is that the lat fatigue from the Pulls will affect my MPs, especially since lat engagement seems to be my main problem with the MP's. Will give it a shot, see how it goes.

Thanks mate.

Definitely!

Your right, there is lat engagement in the MP particularly when you suck that shoulder joint into place but as odd as it may sound, you wont fatigue the lat as much you might think. Good luck.

[Cameron]

Tried the MPs with yesterdays pulls Pete - no luck, but I was feeling very off during that set. Will give it another crack when I am fresher.

11/05/06

MA Training

10 mins of Joint Mobility drills, footwork and shadow boxing

12 x 2 min rounds of mixed drills - thai pads, focus mitts, long bag, heavy bag, light bag, skipping. 1 min between rounds.

During round break alternated sets of push-ups, hindu push-ups, skipping and bridges.

[Cameron]

12/05/06

Pistols Couple of sets of singles through the day

Indoor rock climbing

Good session.

Oops, wrong date.

[Cameron]

13/05/06

Density Pull-Ups - 13 x 3 in 13 mins

Finished with Pull-up isometric holds - Top, bottom and middle. Six seconds per hold, 3 sets.

MA Training

20 mins on the Heavy Bag- skills emphasis, various combos hard, fast and crisp.

Skipping - 1 x 3 min

Double Unders 6 x 20 sec

Group Conditioning Circuit

5 Stations consisting of

Skipping
Push-ups
Tuck jumps
Plank
Walking Push Kicks against the strike shield - length of the dojo and back

3 rds

Length of each station determined by how long it takes the person on the kick shield to get up and back - needless to say I wasn't happy when one of the guys took twice as long to do his kicks when I was doing Tuck Jumps! Nice and brutal way to end the session.

[Cameron]

14/05/06

Light jog to the local nature strip

Then sprint - walk intervals, approx 700-800 metres, slightly uphill, then the same down again. Intervals intensified by one of my dogs who thought that me sprinting was a chance for her to practice her crash tackling skills. Nearly killed me on a number of occasions :lol:

Jog home.

Arches and calves a bad kind of sore - either I do this regular enough to get used to it or I avoid running for conditioning. Know which one of those is more attractive. Don't mind sprints but jogging is mindboggingly boring. Apart from the broken bits though my conditioning held up fine.

Afternoon.

Was going to do C&Js but my feet were too sore from running, probably do more harm than good. So I dusted off my parralettes.
Straight arm frog sits - couple of sets of ~10 sec holds
Tuck planche - couple sets of a couple of seconds. These are a long way from good!
L-Sits - Just a couple of short ones

Finished with some
Knee wheel roll-outs - 4 x 5. Made this wheel today, that is certainly an intense ab workout. A while before I will be able to do this from my feet. Great, something else to work towards! :roll:

[Cameron]

16/05/06

Legs still sore in a bad way (not DOMS) from Sundays run

C&J (2x24) - 7 x 3

Dbl Swings (2x32) - 3 x 5 These are probably more appropriately named "wiggle the kbs around between my legs"

Obvious I have been ignoring the bells for the last two weeks, these felt like shit, so I stopped here.

[Peter Sbirakos]

14/05/06

Finished with some
Knee wheel roll-outs - 4 x 5. Made this wheel today, that is certainly an intense ab workout. A while before I will be able to do this from my feet. Great, something else to work towards! :roll:

Cam, the standing Wheel Roll Out plus the Dragon Flag are my favourite ab exercises. But they are extremely intense to the abs. its taken me 3 years to develop the strength to do them properly. Good luck!

[Cameron]

Good luck!

Thanks Pete, I'm going to need it! Will definitely keep going with it - anything that painful has to be good for me.

16/05/06

Indoor Rock Climbing

2 hours.

[Cameron]

Been busy the last two weeks, been training but nothing too regular

28/5/06

Tested Pull-Up max - 8. New Pr. Starting to plateau, switching to weighted pulls for a while to mix things up.

Weighted Pull Ups

1 @ 4 kgs
1 @ 8 kgs
1 @ 12 kgs
1 @ 16 kgs

Then 10 sets of 1 in 10 minutes with 8kgs.

Didn't push it, just wanted to get a feel for it as I have never done weighted pulls before. Surprised myself with the 16.

Then

Ab wheel roll outs (knee) 3 x 5
L-Sits
Hanging leg raises 3 x 3
Pistols

[Cameron]

Typical - been crook all this week

4/06/06

Just wanted to get moving again.

Weighted Pull-Ups (8Kgs) - 6 x 2. Finished with isometrics at top, middle and bottom

Dbl MP (2x16) - 2 x 10

Snatches (24) - 10 l/r

Workout interupted by mate wanting to go bouldering - decided to go but not the best thing to do after weighted pull-ups :roll:

Bouldering - 2hrs.

[jamie douse]

Gday Cameron,

what is bouldering?

[Cameron]

Rockclimbing done low to the ground so you don't need a rope and a belay - either involves long sideways traverses or 'puzzles' which you try to complete.

These guys say it better than I can

http://www.google.com.au/search?hl=en&q=define%3A+bouldering&meta=

It's fun and a different pace to rockclimbing.

[Cameron]

6/6/06

Indoor Rock Climbing - 2 1/2 hours

7/6/06

MA Training

Skipping Warm Up

3 x 3 mins on the heavy bag

Skipping skills practice - trying to get that thing going where you put your hands together and spin the rope on first one side and then the other, without actually jumping the rope, if that makes any sense. Ross Enamait does it here http://www.warriorforce.com/jumprope.wmv.

Got it going towards the end occasionally, but I'm telling you a weighted rope isn't the best tool to learn with. Busted one of my toenails and am covered in welts. Must have been funny to watch however!

Then

Footwork

Shadow Boxing

15 minutes of punching/kicking drills - working on slipping the jab. Progressively added punches until it was body jab, lead hook, cross, lead hook, rear shin kick.

15 mins of takedowns coming off the slip, working off locking the lead arm and sealing the breath.

10 mins of multiple assailant drills.This is a fucker of a way to end the class.

[Peter Sbirakos]

6/6/06
Got it going towards the end occasionally, but I'm telling you a weighted rope isn't the best tool to learn with. Busted one of my toenails and am covered in welts. Must have been funny to watch however!


lol! i hate weighted skip ropes!!!!

[Cameron]

It's a Boa from Ironmind - I got it because it was one of the only 10ft ropes I could find. For some reason none of the sporting goods stores stock 'em, and when you are 6'3 a 9ft rope leaves little margin for error (although it does make you sharp!).

It's a good rope, but I think I prefer unweighted as well. Found another place on the internet that sells normal 10 ft ropes which I will have to try next.

[Cameron]

9/06/06

Quick session - really busy at the mo

Weighted pulls (8kgs) - 6 x 2

supersetted with

MPs (24) - 6 x 1 l/r

[Cameron]

10/06/06

MA Training

Heavy Bag - 15 mins. Mainly working the slip

Skipping practice - 10 mins. Got that rope swingy thing going. It is pretty ugly but.

Forms and stance work - 30 mins

Multiple Assailant drills - 10 mins

11/06/06

Weighted Pull-Ups (8kgs) - 5 x 3

supersetted with

MPs (16) - 5 x 5

Snatches (32) - 1 x 2, 4 x 1. Can tell I haven't done these for a while, form terrible

Wheel rollouts (knees) - 5 x 5

Finished with some static Pull-Up holds.

[Cameron]

14/06/06

MA Training

Skipping WU

Stance work - 10 mins

Form - 15 mins

Heavy Bag - 5 mins. Working combos

Partner work on Thai pads - 15 mins. Working the slip, but moving from jab to ribs to cross to carotid sinus, to cross cross, rear shin kick.

Takedown from slip - 15 mins.working the arm bar

Multiple Assailant drills - 10 mins

Need to get organised to get in more strength sessions - should be easier soon as I get into a work routine. But goddamn Kettlebells and the pull-up bar are cold at 6:30 in the morning in Canberra!

[jamie douse]

But goddamn Kettlebells and the pull-up bar are cold at 6:30 in the morning in Canberra!

Hey Cam, why not try the gloves used in the thug wo? :lol: Its getting like that here - 2 this morning

[Cameron]

Heh heh, that sounds funny enough to be worth it! Wonder where I can get me some of those...

I look pretty stupid as it is - two pairs of tracksuits pants, scarf, ear flap beanie, gloves and hoodie, doing pull-ups in my frost covered back yard when the sun is just starting to come up.

[Cameron]

18/06/06

Starting 5x5x5 next week, so used todays session to figure out the exercises and the poundages.

5 pull-ups

5 weighted pull-ups (4kg) - Will start with this

5 Front squats (2x24).

5 snatches (32) - LR. Happy with this, considering how little I have been doing them recently.

5 Ring Dips - very wobbly and poor form. Another exercise I am terrible at. By all rights I probably shouldn't do dips for this program, but I am going to get better at 'em even if it kills me!

5 MPs (21kgs) LR - Taped 5kgs to my 16. Hope to work up to my 24.

Wheel Roll outs (Knees) - 5 x 4. These are getting easier.

19/06/06

Climbed the stairs up Mount Taylor - phew that is steep. Three 30 second rests.

[jamie douse]

What no burpees?

You could double your lifetime output in one session :)

[Cameron]

I'm saving them for my lunchtime workouts - hopefully starting next week (lets see how long I can put 'em off for, the idea of them fills me with dread!)

20/06/06

My partner decided to test her Chin-up max (she got 6, which is damn good in my book), so I decided to test mine as well. Haven't been doing chins at all, only pull-ups. Anyways I got 9, and I think my last PR was about 5, so something I'm doing is obviously (slowly) working.

[Cameron]

21/06/06

MA Training

WU Heavy Bag - 5 minutes

Form and stance work - 10 mins

Footwork and shadow boxing - 10 mins

Heavy Bag - 3 x 3 mins, 10 second sprints.

Form work- Unarmed and Staff, 20 minutes

Multiple Assailant drills - 10 mins

God, my conditioning has gone to crap. Will correct this...next week!

[Cameron]

25/06/06

Core WO

L-Sits - 12 x 5 secs

Ab Wheel (knees) - 5x5

Bridge - 1 min

Side Bridge - 1 min l/r

Chinnies - to burn

26/06/06

45 min walk with mutts then

Day 1 of 5 x 5 x 5 Program

Clean and Front Squats (2x24) - 5

Pull Ups - 5

Ring Dips - 5 (Broken set)

MP (21kgs) - (4,1) L 5 R

Snatch (32) - 5 L/R

12 mins. Dodgy start, felt weak and now feel like I am coming down with a cold. Typical.

[Cameron]

27/06/06

5 x 5 x 5

Pull Ups - 5

Ring Dips - 5 (Broken set)

Clean and Front Squats (2x24) - 5

MP (21kgs) - (3,2) L (3,2) R

Snatch (32) - 5 L/R

Well, I seem to be a fair bit weaker than when I tested. Will put the dlb cleans front squat at the end tomorrow, see if it makes a diff.

[Cameron]

28/06/06

5 x 5 x 5

Pull Ups - 5

Ring Dips - 5

MP (19.5kgs) - 5 L/R

Snatch (32) - 5 L/R

Clean and Front Squats (2x24) - 5

[Cameron]

28/06/06 Evening

MA Training

3 x 3 min rounds on the heavy bag

5 min skipping

10 min footwork

10 min kicking

50 mins form

29/06/06

5 x 5 x 5

Pull Ups - 5

Ring Dips - 5

MP (19.5kgs) - 5 L/R

Snatch (32) - 5 L/R

Clean and Front Squats (2x24) - 5

[Cameron]

30/06/06

5 x 5 x 5

Pull Ups - 5

Ring Dips - 5

MP (19.5kgs) - 5 L/R

Snatch (32) - 5 L/R

Clean and Front Squats (2x24) - 5

Strange - today was the easiest. Must be getting a bit of a groove.

[Cameron]

1/07/06

MA Training

30 min form

10 min footwork/shadowboxing

3 x 3 min rounds on the heavy bag, 30 sec sprints at end

Stance work

2 x 3 min rounds skipping

20 minutes fighting forms

[Cameron]

03/07/06

5 x 5 x 5 Week 2

Pull Ups - 5

Ring Dips - 5

MP (19.5kgs) - 5 L/R

Snatch (32) - 5 L/R

Clean and Front Squats (2x24) - 5

MPs and Snatch felt good, pull ups seem to be deteriorating.

[Cameron]

03/07/06

Lunch conditioning

5 x Tiger Form

4 x Hill Sprints (~130 metres, steep)

1 x nearly throwing up a lung

Jeezuz, those hill sprints were a killer, quads were jelly and I was breathing real hard. No idea on my times for the sprints, need to get myself a stop watch.

Conditioning, Conditioning! wherefore art thou conditioning?

[Cameron]

03/07/06

Evening core

4 x 15 seconds tuck sits

3 x 8 Ab wheel roll outs (knees)

[Cameron]

05/07/06

5 x 5 x 5

Pull Ups - 5

Ring Dips - 5

MP (19.5kgs) - 5 L/R

Snatch (32) - 5 L/R

Clean and Front Squats (2x24) - 4

Crap session, felt terrible for some reason - CNS fatigue? Snatches were the worst, and I abandoned squats as my form was so terrible and my concentration was shot.

[Cameron]

05/06/07

MA Training

3 x 3 min rounds on heavy bag, 30 second sprint at end

25 min form

10 min footwork

3 x 3 min rounds on heavy bag, 30 second sprint at end

3 x 3 min skipping - double under, crossing etc. 30 second sprint at end.

20 min fighting forms

10 min chain kick drill

[Cameron]

06/07/06

5 x 5 x 5

Pull Ups - 5

Ring Dips - 5

MP (19.5kgs) - 5 L/R

Snatch (32) - 5 L/R

Clean and Front Squats (2x24) - 5

Felt better this morning, psyched myself up more. Snatches bad on left though.

[Cameron]

06/07/06

Lunch

Hill Sprints - 5 (~130)

Average time was about 27 secs, which either tells you something about the gradient or something about my sprinting prowess!

[Peter Sbirakos]

hey Cam, hill sprints just hurt!

ive got a very steep gradient on my street thats about a hundred metres or so and from time to time i'll do a hill srpint with either a swing or snatch at the top.

[Cameron]

I hope you don't sprint up the hill with the KB and then snatch it Pete! :shock:

07/07/06

5 x 5 x 5

Pull Ups - 5

Ring Dips - 5

MP (19.5kgs) - 5 L/R

Snatch (32) - 5 L/R

Clean and Front Squats (2x24) - 1 Had to abort, something twanged in my neck :roll:

[Cameron]

8/07/06

MA Training

3 x 3 min rounds on heavy bag, 30 second sprint at end

25 min form

10 min footwork

3 x 3 min rounds on heavy bag, 30 second sprint at end

3 x 3 min skipping - 30 secs double under sprints. ow

20 min fighting forms

[Cameron]

9/07/06

Core

4 x 15 sec tuck sits

3 x 8 Wheel Roll-outs (knees)

3 x 20 Swiss ball crunches

3 x 5 Windmills (24) L/R

1 x 3 Double Windmills (2 x 24) L/R

[Cameron]

10/07/06

5 x 5 x 5 Week 3

Pull Ups - 5

Ring Dips - 5

MP (21kgs) - 5 L/R

Snatch (32) - 5 L/R

OH Squats(24) - 5 L/R Had to sub these in, got a twinge in my neck that the rack holds for the front squat aggravate. OH squats are more fun anyway.

[Cameron]

11/07/06

5 x 5 x 5

Pull Ups - 5

Ring Dips - 5

MP (21kgs) - 5 L/R

Snatch (32) - 5 L/R

OH Squats(24) - 5 L/R

Lunch

Quick session

15 mins form

Sprint up ten flights of stairs to my floor

[Cameron]

12/07/06

5 x 5 x 5

Pull Ups - 5

Ring Dips - 5

MP (21kgs) - 5 L/R

Snatch (32) - 5 L/R

OH Squats(24) - 5 L/R

[Cameron]

12/07/06

MA Training

3 x 3 min rounds on heavy bag, 30 second sprint at end

25 min form

10 min footwork

3 x 3 min rounds on heavy bag, 30 second sprint at end

3 x 3 min skipping - 30 secs double under sprints. ow

20 min fighting forms

[Cameron]

13/07/06

5 x 5 x 5

Pull Ups - 5

Ring Dips - 5

MP (21kgs) - 5 L/R

Back is shot this morning. Bloody hell I am getting old. Snatches and squats were out.

[Cameron]

17/07/06

5 x 5 x 5 Week 4 - backoff week

Pull Ups - 3

Ring Dips - 3

MP (22.25kgs) - 3 L/R

Snatch (32) - 3 L/R

OH Squats (24) - 3

Evening - Core

Tuck sits - 3 x 20. When I reach 1 min will switch to L sits.
Ab Wheel - 3 x 8
Swiss ball crunches (5kgs) - 3 x 10
Dbl Windmills (16 top 32 bottom) - 5
Windmills (16) - 5
Back Bridges - 2 x 30 sec

[Cameron]

18/07/06

5 x 5 x 5

Pull Ups - 3

Ring Dips - 3

MP (22.25kgs) - 3 L/R

Snatch (32) - 3 L/R

OH Squats (24) - 3

[Cameron]

19/07/06

5 x 5 x 5

Pull Ups - 3

Ring Dips - 3

MP (22.25kgs) - 3 L/R

Snatch (32) - 3 L/R

OH Squats (24) - 3

[Cameron]

20/07/06

5 x 5 x 5

Pull Ups - 3

Ring Dips - 3

MP (22.25kgs) - 3 L/R

Snatch (32) - 3 L/R

OH Squats (24) - 3 L/R

[Cameron]

21/07/06

Lunch

Hill Sprints - 5 (~130)

[Cameron]

23/07/06

Received my ETK DVD and Book this week. Made me realise just how shit my MP form is, and how I need to focus more. So I am giving the RKC Rite of Passage program a crack (will skip the testing week of 5x5x5). I can press the 24 a couple of times, but will start with 20 to make sure I do it right. Will swing with the 32 and snatch with the 24.

Sunday - Heavy Day

C+P (20) + Pull-Ups - 3(1,2,3).

Could have done more, but starting easy. Still, shoulders know they have done some work. Like doing the ladders with the presses and pull-ups, works well.

Swings - 32 kg x 133/7 mins

Haven't done timed rounds with swings before. Nice and tough.

[Cameron]

25/07/06

Have some decent DOMS from Sunday. Glad this is the light day.

Light day

C+P (20) + Pull-Ups - 3(1).

Snatches - 24 kg x 60/6 minutes

[Cameron]

26/07/06

Variety Day

Ring Dips - 3 x 3. Focusing on form and going deep, used chair for assistance

TGUs (24) - 5 minutes

Ab Wheel - 5 x 5

[Dean Hubbard]

Cam,
How are your numbers with pull ups going?
you seem to be practicing them opn a regular basis, any results

[Cameron]

Hey Dean - haven't tested max for a while, I think I was around the 8 mark last time I tried - certainly not fantastic, but better than I was.

Have stagnated in the last two months though trying different approaches - for instance I think there just isn't the volume in the 5 x 5 x 5 to get any good results with Pull-Ups, as I went backwards on this program!

Had best results with the EDT, so I think that the C+P plus Pull-up ladders will get them going back up again. Have a short term goal of 10 Pull-Ups, I'll post here when I make it. I don't think it should take to long now I am back on ladders.

We on for training next weekend?

[Cameron]

27/07/06

Medium day

C+P (20) + Pull-Ups - 3(1,2).

Dang, ran out of time, couldn't fit the swings in before I had to leave for work. Will have to get up earlier next time (which means 4:40 - bloody hell!)

28/07/06

Medium day cont.

Swings - 32kg x 145/9 mins

[Cameron]

31/7/06

Heavy Day

C+P (20) + Pull-Ups - 5(1,2,3). MPs not a problem, pull-ups a bit harder.

Swings - 32kg x 217/12 mins

Lucky me - rolled a 12...

Surprised at how I held up, grip was definitely the limiting factor. Cardio, hips and back were fine and definitely capable of more, but had to limit my reps to save my grip.

[Cameron]

1/8/06

Light Day

C+P (20) + Pull-Ups - 5(1). Isometric holds for 6 sec on the top, middle and bottom of the pulls to make them a bit tougher.

Snatches - 24kg x 40/3 mins. 3 min roll a reprieve for the 12 on Sunday, feels like a cop out though.

2/8/06

Ring Dips - 5 x 1. Negatives with holds at top and bottom

TGU (32) - 1R, could have done more, failed left, but not by much. PB

TGU (24) - 5 minutes. Starting to really like this exercise.

Wheel Rollouts - 5 x 5.

[Cameron]

3/08/06

Medium day

C+P (20) + Pull-Ups - 5(1,2).

Still didn't have enough time to do the swings. Will have to split the days.

[Cameron]

4/8/06

Variety and Medium Swings

TGUs (24) - 5 mins.

Tuck sit - 3 x 20 secs

Swings - 32kg x 165/11 mins

[Cameron]

5/08/06

MA Training

Light session.

Staff form

10 min footwork/shadowboxing

3 x 3 min rounds on the heavy bag, 30 sec sprints at end

20 minutes fighting forms

[Cameron]

6/08/06

Heavy day

C+P (20) + Pull-Ups - 5(1,2,3,4).

Swings - 32kgs x 93/3 mins

[Cameron]

8/8/06

Light day

C+P (20) + Pull-Ups - 3(1,2).

Snatches - 24 kg x 110/11 minutes

9/8/06

Variety day - just practising stuff.

Ring dips - 5 negatives with holds at top, middle and bottom. Making steady improvement on these.

TGU (32) - 1 L/R. Again improvement. Decided to leave it at that.

Standing Wheel Rollouts - 5 negatives to the wall. Trying to get a feel for it.

[Cameron]

Internet has been down and have been travelling a bit the last couple of weeks, hence no posts. Still have been training but have missed a couple of sessions.

27/08/06

Heavy Day

Moving up to the 24 for presses, and switching to chin-ups for a change of pace

C+P (24) + Chin-Ups - 3(1,2,3), 2(1,2)

Swings - 32 kg x 171/8 minutes

[Cameron]

29/08/06

Light day

C+P (24) + Chin-Ups (6kg) - 5(1).

Snatches - 24 kg x 80/8 minutes

[Cameron]

30/08/06

Variety

TGUs (24) - 10

Ring dips - various negs, holds, partials and assisted

L-Sits and variations

[jamie douse]

Gday Cameron

How are ya?

Just wondering whether you had completed the ASCA level 1 course yet and if so what you thought of it?

Regards,

Jamie Douse

[Cameron]

Hey Jamie,

Unfortunately been busy the last two months and didn't make it - I think it was this weekend actually. Still want to do it though, hopefully next time

2/09/06

Medium Day

C+P (24) + Chin-Ups - 5(1,2)

No swings, ran out of time

4/09/06

Heavy Day

C+P (24) + Chin-Ups - 5(1,2,3)

Swings - 32 kg x 141/6 minutes

Swings down a bit - grip gave out earlier than usual. Grip still the weak link in these.

[Cameron]

5/9/06

Light day

C+P (24) + Chin-Ups (10 kgs) - 5(1).

Snatches - 24 kg 20 L/R. Instead of doing timed this week just wanted to do a close to max set. Kinda happy with 20 considering the small amount of snatches I have been doing

6/9/06

Variety day - just practising stuff.

TGU (24) - 10

Ring dips - Assisted sets

L-Sits - various sits

[Cameron]

Spent last week building a mud brick house - a work out in in itself, and then got the flu. Figured it was a chance to get some rest. First day back at training today.

Heavy Day

C+P (24) + Chin-Ups - 2(1,2,3,4), 3(1,2,3)

Finished with lockouts, farmers walks and rack walks with the 32s and 24s.

[Cameron]

18/09/2006

Heavy Day cont

Swings - 32kgs x 140/5 mins

[Cameron]

19/9/06

Light day

Decided to break the C+Ps and the Chins for a change.

C+P (24) - 5(1,2).

Chins (10kgs) - 5(1,2)

Snatches - 24 kg x 60 - Playing with form and technique rather than a set workout

Finished with some bridges and some paralette work.

20/9/06

Variety day

TGUs - Some half get ups with the 32, then 4 with the 24.
The 32 in the TGU really hits all the wrong spots in my reconstructed left wrist, making it very painful and hard to hold. This is annoying as my right feels reasonably solid and is up for some more sustained work. Just have to keep going with the 24 and hope my left adjusts.

Assisted Ring dips - 1(1,2,3,4), 2(1,2,3)

Ab wheel - 5 x 5