Adams training Log

[abowe]

G`Day,
It's been at least a year since I posted on the forum and I forgot my old password. I have recently moved states and unfortunately I no longer have access to Myles's or anybody elses KB`s. However I am still training hard and have found a GOOD GYM (PCYC). It is very old and basic. I will hopefully get some KB`s before the year is out. Anyway here is this weeks training:

Tues
Bk Sqt
60x5, 100x5, 140x5, 180x5, 180x5.
Barbell power snatch
40 x 5, 60 x5, 70x5, 70x 3, 70 x3
Good morning
60x5, 80x5, 100x5, 100x5
Db TGU
12.5 x5(both left and right),22.5 3x3x3
Run 10 min running machine 1.9 km.
Skip 10 min bag work 5 min
6 x 2min rnds boxing spa.

Thurs
Bench
60x10,100x5,120x5,140x5,160x1,140x5,140x5, 60x30.
Jerk Barbell
60x5,80x5,100x3,100x3,100x3
Seated Db tricep extension
32x10, 42 x10,55x6
Run 10 min running machine 1.9 km.
90 degree weighted crunch feet held
10kgx15,10x15,10x15

Sat
Powerclean
60x5,80x5,100x3,100x3,100x3
Deadlift
70x5,110x5,150x5,180x5,200x3,200x3,200x3
Overgrasp chin
5x5 body weight
Concept 2 row
3 x 500m sprint all three under 1min 45sec

Sun
As Svend karlsen says "take Sauna or massage"

Next week more accessory and cardio, back off the bench. No more singles for at least 6 weeks. Hope to increase run out to 15 mins or 3 ks twice a week.

[Will S]

Big bench dude. Not to mention your other lifts.

Powerlifter? or not, i rarely here of them power snatching. Strongman?

How big are you?

Training age/experience?

Consider this interrogation my way of saying: I'm impressed, and welcome.

[abowe]

Hi Will,
Thanks, I am pretty heavy about 112 kg. I have trained weights at different levels of devotion for about 7 years. I don`t really subscribe to any one system or genre of lifting, I just enjoy lifting weights. I trainned KB`s in Adelaide on and off since 2004, and did a bit of ameteur low level strongman in 2005/6. In general, I have been interested in fitness through martial arts and as part of a former career in the Army.
You seem to be pretty committed to your training, whats your main focus at the moment?

[Will S]

Strength, Mainly in the Deadlift, and Bench. Expectant 200kgx5, and 110kgx5 respectivly, by the end of the year. more if lucky.
Secondary are weighted Pull Ups, and Overhead KB press. Other assitance exercises in there too. No squat, no rack. :(

And i whole heartly welcome any weight gain. Though, i dont train specifically for it.

Next year though... Next year will a big year in relation to bulking. Well, i hope. Im 92-93 kg 6 foot. Want to be 110. Then i'll decide if i want more.
But this is your training log, not mine.

What did you do in the Army? Your a big lad, and they don't like big people *shakes fist wildly at BMI*, so was this a long time ago?

[abowe]

When I was in the Army I was an Infantry Officer. I joined the Army wieghed about 88kg, got out at about 100kg. I got out of the ARA in Dec 2001, so yeah a while ago now. My Body weight leans toward the heavy side but heavy weights and no running or cardio helped me add some density. You should be able to hit 100 kgs by the end of this year, if you hit it hard, Oh and beer helps.
I am aiming for a few lifts by Dec this year, with no extra body weight. 07 Goals

Jerk 120 x 3.
Power clean 120 x 3
Snatch 90x3
Sq 220x3
Dead 230x3
Bench 160x3

These are along way off at the moment. The jorney is more important than the destination etc. Yes about the BMI we have never been friends, I don`t rate it at all. A tool of the small man!

Lift big, Eat big!!

[IYE]

Hi Abowe,

Very impressive lifts! Well done and good luck with the goals too!
And good 500m row times for such a big man! Maybe even aim for 1:30's!

Richard

[abowe]

Grip work today at the office so nothing special

Captains of crush
No 1, L and R
3x10 (left only 7 or 8)
No2
R 5 x singles
Left 5 x attempts
No 3
R only 3 x single attempts. A long way off
No 1 L and R
2 x max reps then partials to failure

Thanks Richard, what is your current training regimen.

[IYE]

I pretty much stick to the Crossfit workouts and experiment making up my own challenges every now and then. Bought a KB off Rick at the Sydney Fitness expo over the weekend so it will be added to my routine!

I play amatuer club rugby so I do a lot of repitive spint and anaerobic work away from club training. Tabata sprints are my b*tch - ha ha!

Plus, like you, I love hitting the heavy bag for rounds every now and then!

[abowe]

Todays workout

Power clean
5x40,5x60,5x80,3x100,3x100,1x110,3x100
Back sq
5x60,5x100,16x140-collapse ha ha
barbell mod russian twist
20 x 30kg,20x40,20x50,15x60
Good morning
60kgx8x4
Overgrasp chin
5x5
Db curl sets of 10 up and down the dumbbell rack no rest until complete.
Run treadmill 1.8 km in 10 min

Richard, crossfit sounds as though it would complement Rugby well. You just got a KB, well congratulations they are lots of fun, especially as a part of a circuit. KBs are hard and anything unpleasant and hard has to be good for you.

[abowe]

Thurs 26 April

Pretty saw from squats on tues, but do the work and harden up.

Push Jerk
20 x10,60x5,80x5,100x5,110x2,110x2
Bench
60x10,100x5,130x5,130x5,130x5,130x5,130x5
Hang power snatch
40x5,60x5,70x5,80x3,90 fail, snatch high pull 90 x6.
t bar row
40x10,60x10,80x10,100x10
DB Pullover
32.5x10,40x10,52.5x10
weighted machine
3x20 reps
Run 10　min 1.8 km

Best jerks for a year, best hang snatch for a year. I am on the up again.

[abowe]

Dead
70x5,110x5,150x5,200x3,200x3,200x3
Oly Front sq
70x5,100x5,100x5,100x5
single leg extension
sets of 20 for rehab
Body weight Glute ham raise
3 sets 8 reps
Calves
Concept 2 Rower
500m sprint 1:42,500m 1:44,500m 1:45
Sauna Spa

Not bad but more rehab and development needed to rectify inbalalance in strength between left and right leg. Right knee 95% recovered.

[myles kenihan]

Hey there cuz. Your lifts are all back up to scratch and then some! Who are you sparring with over in Singleton?

I'm glad you've found somewhere cool to train. I'm exclusively on the back balcony of my unit at the moment which means basic floorwork and some kbs.

I forgot you have the Captains of Crush - was looking for them the other day (",)

Keep posting.

[abowe]

Hey Mao,
Yeah I have been enjoying the grippers at work. How was your first week at the new job? You and the KBs should head down to the Park where we trained with Kareem. Throw the bells around there and body weight circuits.
I am training sporadically with the local boxing club which lives in the PCYC facility. I can't train that much with them though as I have a very small window these days for training. Family, work and training that is it. Anyway once you settle into the job you should be able to ramp up the training. Don't get lazy on me. Anyway You wil need a stress relief, and there are few better than IRON!!!!

P.S I'll give you a call soon.

[imported_Rick]

Gday Adam,

Great to see you posting. Your views on training are well considered and should be listened to.

Goodluck with achieving those lofty but attainable goals!

BTW- been training with Myles of late?

[jamie douse]

Gday Adam

they're some awesome numbers youre posting, thats pie in the sky stuff for me

just wondering what you did to your knee?

jamie

[abowe]

Hi Rick,
Thanks for the welcome, The KB business seems to be going from strength to strength, good work. This site is more like a wholistic physical training community. There is a great range of broad minded participants, and most people don`t seem to be specialists in any one field they all cross train, whether it be running, martial arts, power or olympic lifting. Very balanced.
Unfortunately I haven`t trained with Myles(Mao) for a while as I moved to the Hunter Valley in NSW at the start of the year and he is still in Adelaide.
Jamie, I did my knee whilst doing something really bloody stupid. I was competing in an ameteur strongman comp. After the first event of heavy farmers walk medlee (20m 115kg per hand, 20m x 132.5kg) The second event was 110 kg Metal log for one rep then yoke. I had never done " super yoke " and decided I`d give 320kg a shot(Yes i am an idiot, I was full of bravado and test). Luckily I only dislocated the knee and stretched the ligaments not rupturing them. I elected to fix the injury myself and whilst not perfect at this stage it is pretty good. It has been a long road of rehab and learning, in a way it was a good thing because I was pushing pretty hard and it made me take stock. Training these days is alot lighter and smarter.
Anyway what is your current training focus, any goals.

[abowe]

Having a weeks rest this week, accept for a bit of cardio and grip.

Grip session Wed
No 1
L - 5x5,3x3,upside down closes 3x3 attempts
R - 5x5,10x1, upside doxn 5x3 attempts
No 2
R - 3x singles, 3 reps x 1 set

I am currently trying to use the no 1 on left and right five days a week. Each day is different, but not to failure. Trying to build a solid base.

Have started to use rubber bands for finger extensions(not sure what they are called but the opposite range of motion) Also using Office type black alligator clips to improve littlefinger and thumb strength. Probably a waste of time.

[jamie douse]

Adam

I have seen many episodes of the worlds strongest man on fox.

What is yoke?

My training focus. Well at the moment i am training to compete in masters 400 metres. Season starts in October this year. So heaps of hill sprints and power work at the moment. I am having to carefully manage a couple of injuries at the moment so ill see how i go.

In general though i just train to make myself piss :) Bit of boxing, MMA and the 400 stuff. Keeps me busy

[abowe]

Super yoke"drawing its name from the equipment placed around a work animals neck" is like a mobile squat rack. 3 inch bar across the shoulders then two vertical legs connected to the bar ends. On the bottom of the vertical legs are usually two skids and a shit load of weight. You pick up the yoke and walk the 20m as fast as you can.
Injury management is now as much a part of training as training I think.

[abowe]

One week rest was hard, start training again tonight.

Grip session Mon 7/5/2004
No 1
L/R 4 sets x 5
No 2
8 reps on the right the 4 reps Yahh big PB
2 reps on the left getting much better
No 3
Miss on R but getting closer and no pain from the attempts.

I will start rolling thunder again this week. I will break 80 kg before 1 July 07

[imported_Rick]

Injury management is now as much a part of training as training I think.


Very true Adam. Unfortunately, injuries are part of training and managing them is the key to constant progression. Those two new mobility dvd's are gold btw!:
http://www.kettlebells.com.au/store/Reh ... -c-12.html (http://www.kettlebells.com.au/store/Rehab--Prehab-p-1-c-12.html)

Nice work on the COC. How far off the no3 are you?

[abowe]

I am about 1.5 cm on a good day. I hope I will be able to kill the no 3 in about 12 months. Best thing I ever did was take them to work. Are you using them(COC) at the moment

[imported_Rick]

Yeah, i can shut the no. 2 but even the 2.5 is a way off.
No. 3 I wish!

[abowe]

Mon P.M 7/5/07

Bench
60x10,100x5,120x5,140x3,100x10
Floor press
60x10,100x5,110x5,110x5,110x5
Bent bb row
60x10,100x5x5 super set with overgrasp chin x 5
Seated db french press
35x10,47x10,56x8
Db Hammer
22 x10,30x10x3

I will have to buy a 2.5 gripper soon. I think it is a big gap between the 2 and three. Perhaps that is the little man talking.

[abowe]

Tues A.M

No 1 COC L/R 6 sets of 5

P.M
Power Clean
40 x 5, 60 x5,80x5,100x3x3
Oly Front sq
60 x 5,100x5,120 5x3

Run 10 mins
Stretch 20 min, best stretching for a while, PNF is awesome. I am usually to lazy or don`t have a partner. Left Quad is cramping alot, I will keep at this moderate weight for a while. I am enjoying front squats these days as you don`t have to go so heavy to get a good effect. Less stress on the body.

[imported_Rick]

Nice fronts squats Adam.
Your right, they do feel easier on the body than back squats and somewhat more satisfying than the powerlfting style back squat- probably due to the full ROM.
Mike Boyle only uses FS with his athletes these days- doesn't back squat at all. :!:

BTW- What's your 1RM at in the FS mate?

[abowe]

Yes mate they are good but my blood pressure must get pretty high as my head goes the colour of a beetroot. hah hah
I haven`t tested my 1 rep max in either front or back sqt for about 1.5-2 years because of the knee injury. Back then my best was 160kg x2 front sq , 200kg zercker sq. I think I would still be around the 160 mark with the clean grip.

[abowe]

Wed
COC No 1 L/R 6 sets of 3

Thurs 10 May

B.B Jerk
60x5,80x5,100x2x3
Power snatch
40x5,60x5x3
Snatch high Pull
90x5,110x3x3
Muscle Snatch
40x5x2
Speed Bench(30 sec rest)
80x3x8
Rear Delt fly
32x10x3
swiss ball crunch 3x30
Run 10 min

Zen and weights. Today was just focus on each lift one at a time.

[abowe]

Sat 12/5/07

Deadlift
60x5,110x5,150x3,200x2,220x1,230 miss
Clean high pull
110 x3,110 x3,150 x2,150x2(150 was only to bottom of the ribs)
Clean,front squat, jerk
70x3,70x3
Good morning
60x5,80x5x3
Single leg leg extension for rehab and injury prevention
3x20
leg press calf raise(for the ladies)
lots of reps x 3
Concept two Row
3x500m sprint
Weighted 90 degree crunch
10x15x3
med ball partner drills various
Sauna + spa
My olympic technique is shite. More work required

[imported_Rick]

Deadlift
60x5,110x5,150x3,200x2,220x1,230 miss

Very nice numbers Adam. Esp the 200kg zercker you use to do!

[abowe]

Thanks Rick,
Zerkers are a funny exercise, when you start doing them you think bloody hell, but you adjust really quickly./ They are a fair bit easier than front squats. Really good to build your deadlift, and hip strength. Also very handy for Stone lifting.

[imported_Rick]

I'll have to give em a go, never really done them seriously. How do the arms hold up?

[abowe]

Arms adjust pretty quickly, but the main thing is to make sure you keep the bar right in the crease of your elbow, if it roles forward up your forearm it is really fu**in unpleasant. Also keep the arms close together so when you`re in the low position the arms can come between the thighs. if you can`t get out of the hole you can rest the bar on your thighs or ditch forward.

[abowe]

Sun 13 May

100 kg Atlas stone onto wine barrell
3x3
1 x shoulder
Rolling thunder
L/R - 62.5 - 3 reps 4 sets
R - 70 kg x 1, 75x1,
L - 67.5 x 1, 70kg miss

Stone felt good. Forearms a bit roughed up though. First rolling thunder in a while, grippers really help.

[abowe]

Tues 15/7/07
AM Grippers
coc no 1 L/R 3 sets x5
no 2 L/R 3 sets x 1

PM
Jerk,
60x5,80x5,100x3,110x2,120x2
Bench
60x10,100x5,120x5,140x1(strict powerlift rules),140x3(fast)
fr sq
60x5,100x5,120x5,140x3,100x5x5.
Snatch pull
90kgx5x2,110x3x2
hang pwr snatch
60x5x3
Run 10 min
All time PB on the jerk, 2 reps x120 flew up easy could have done more but better to be conservative. Good day!

[imported_Rick]

Congrats mate!
Always feels good to get over a hurdle- smart move to call it a day too.

[abowe]

Fri 18/5/2007

grippers
COC N01
L/R 3 sets 5 reps
COC No 2
L/R 8 singles, 3 reps right hand, 3 near misses on L.

Sat 19/5

Back Sq
60x5,100x5,140x5,180x2,200x2
Zerckers
60x5,100x5,140x5.
Partial Deadlift just below knees
100x5,140x5,180x3,200x3,230x3,250x2.
Overgrasp chin
3 sets 5, 1 set 8
Treadmill
Run 15 min
3 rounds of Stretch in Sauna x Cold showers
Felt good today, missed thursdays session so plenty of energy.

[abowe]

20 May 2007

NAILS or should I say steel bars

I bought my first box of nails (bending stock) today from mitre 10. Awesome i am hooked. Following on from my recent work with the rolling thunder and COC I thought i would have a go at bending some metal. I purchased a 2 Kg box of 150mm x 5.60mm Galvanised Bullet head nails.

Very short workout between Mowing the Lawns and cooking the sun Roast. Better results may be achieved aafter a couple of glasses of wine.

5 x Nails bent in half approx 1 inch between heads.

[abowe]

22 may 2007. I have been looking around for something different. I wanted a system that let me keep things pretty simple, train three times per week, have elements of Max effort, speed and Hypertrophy. So I have chosen to play around with a modified Ed Cohen formula. I will use this model for Deadlift and Front squats, a modified version for bench.

Specifically 10 week Deadlift plan is as follows based of a current 225 max single.

Deadlift
WEEK WORK SETS SPEED SETS

1 (75%) x 2 (60%) x 3 x 8 sets with 90 seconds rest
2 (80%) x 2 (65%) x 3 x 8 sets with 90 seconds rest
3 (85%) x 2 (70%) x 3 x 6 sets with 90 - 120 sec rest
4 (90%) x 2 (75%) x 3 x 5 sets with 90 - 120 sec rest
5 (80%) x 3 x 3 sets (65%) x 3 x 3 sets with 120 second rest
6 (85%) x 2 (70%) x 3 x 3 sets with 120 second rest
7 (90%) x 2 (75%) x 3 x 3 sets with 120 second rest
8 (95%) x 2 (70%) x 3 x 3 sets with 120 second rest
9 (97.5%) x 1 (70%) x 3 x 2 sets with rest as needed
10 (100%) x 1 (60%) x 3 x 2 sets with rest as needed


Each day will have one lift which is the Main Effort. Tuesday Deadlift, Thurs Bench, Sat Front Squat. I will include assistance work on these days and a week in overview should look like this.

Tuesday`s
Snatch 3 x 3 70kg (weight will vary, go up for 3 weeks, then taper for 1 then up for 3 etc) From the floor, full stop between reps, with straps.
Deadlift

[abowe]

First workout complete.
Snatch was 75 x 3 x 3
Dead as per prog above.
170x2, 8 sets 135 x 3 reps 90 secs rest, pulled fast.
Bent row 110x3x10
GM 90 x3 x 5
Chin 3x5
Russian twist
4 sets of 10
Run x 10 min fast(for me anyway)
Stretch 15 min
Overall good, nice to have some direction. My Hands have doms from the nails.

[abowe]

Day 2 of the 1st week of the new program
24/5/07
jerk
60kgx5,80x5,100x3x3
60kgx10,100x5,125x3(75%),80kg(50%1RMax)x5x8 90 sec rest.
DB Tate press
32.5kgx8x2,27.5x10x2
BB Standing tricep extension
40kg x10x3
DB Hammers
32.5x10x3
Run 10 min
I have been over trainning grip. Even though I have been doing only minimal work on a daily basis, its to much. 2-3 sessions per week from now on. Funny how many times you have to re learn the same lessons.

[abowe]

Sun 27 May 07

Pwr Clean
60x5,80x3,101x3,101x3,101x3
Oly Front Squat
60x5,100x3,121x2(75%), 96(60%)x3 x8 sets 90sec rest
Box Zercher
61x5, 111 x 5, 150x3.
Glute ham raise / Swiss ball crunch
3 x10 super set with 3 sets x30
Leg press calf extension / single leg leg extension for rehab
3 x 30 reps of each
Concept 2 Row
3 x 500 sprint
best time 1:41

The cleans felt easy today but the squats really hammered me and I was pretty well fisted for the rest of the work out. 60% X 3 X8 SOUNDED SO EASY.

[lpoli]

Hey bloke, checked your link out, some good solid lifts to date with your knee coming good. About time ... Will start posting I think once I am settled in TSV after the move is over and I am into a routine. Very easy session today with that workout plan we discussed, about right though I think since I will be doing an extra day or two of training with the throws once I get to TSV.

[jamie douse]

20 May 2007

NAILS or should I say steel bars

I bought my first box of nails (bending stock) today from mitre 10. Awesome i am hooked. Following on from my recent work with the rolling thunder and COC I thought i would have a go at bending some metal. I purchased a 2 Kg box of 150mm x 5.60mm Galvanised Bullet head nails.

Very short workout between Mowing the Lawns and cooking the sun Roast. Better results may be achieved aafter a couple of glasses of wine.

5 x Nails bent in half approx 1 inch between heads.

geez adam thats impressive

can you open a bag of Steam Fresh vegies though? :)

[abowe]

YUMMMMM steamed veggies!!!!
Hi Jamie,
I have only bent 3 more nails since then because my hands have been so sore. Really works the intercostals(not sure if this is correct)any way the soft tissue between the bones in the hand. But bending is fun, my next acquisition will be a set of bolt cutters, and 3-4 metres of hot rolled steel(HRS) 6.5mm round. When finances permit I hope to buy an Iron mind bag of Nails.

29 May 2007
COC - L/R
1# - 3x5
2# -3x1

warm up
20kg snatch squat x5
Pwr Hang Snatch
60x5,70x3,70x3,90xmiss(just)
Deadlift
100x5,140x5,180x2, 145x3 reps x 8 sets-90 sec rest(fast)
BB bent row
60x5,100x10x3.
BB Good Morn
60x5,80x5,100x5x2
Overgrasp chin/swiss ball crunch
5 chin/30 crunchx3
Treadmill run -15 min
Stretch
Not bad today. However I am unable to break myself of the overtraining habbit with grip. Might have to bring the grippers home away from work. To easy to start playing with them.

[abowe]

31/5/07

A.M
COC #1 L/R 1 set x5,1 set x10,1x5
#2 L/R 1 set x3, 3 sets x 1
#3 2 x 1/2 close slow negatives
Pinch grip oly plates
2x10 kg plates for time
3x10 kg plates pickup put down x 1

P.M

Bench (Always Raw)
60x10,100x5,120x3,140x1,150x1,85x5x8 sets(explosive)
Push Jerk
60x5,80x3,100x3
Tate press Incline
60lbx10x3sets
Standing BB tricep extension super set x db hammers
40 kgx10/60lb x10 x 3 times
Treadmill Run 10 min
Stretch
Not supposed to have benched more than 125kg this week but couldn`t help myself.

[abowe]

Sun 3 Jun 07

A.M
front Sq
60x5,80x5,100x3,128x2,104x3x8.
Close grip speed Bench
60x5,80x5,105x5x2
Cable Pull through
40x10,70x10,90x20x2(fast)
Glute Ham(off the lat pull down)
3x10.
Swiss ball crunch
3x30
Legpress calves super set leg extension
3 sets single leg
Stretch
Actually a bit sore in the lower back from loading at yesterdays comp. Good GPP.

[vladimir]

Sun 3 Jun 07
Actually a bit sore in the lower back from loading at yesterdays comp. Good GPP.

Being a benchpress only competitor, i often load the bar for the full comp guys and yes, the lower back is sore next day. You will also find that you loose 2-3kg from that work. :wink:

[abowe]

Very deceptive,
I shall put on my belt and wraps next time ha ha!

[lpoli]

Very deceptive,
I shall put on my belt and wraps next time ha ha!

Harden up cup cake.

Nice to see you are sticking to your training plan :roll: ... Mate, jerks suck for me at the moment, now I am getting pain in the front of my shoulder and top of my tricep, it doesn't know where it wants to hurt me. Easy squats today though. I am on about a 9 day training week it seems at the moment with this shift and next week will probably be more like like a 8 day weekend.

[imported_Rick]

Welcome Ipoli!

You may want to check out this dvd:
http://www.kettlebells.com.au/store/Ins ... p-123.html (http://www.kettlebells.com.au/store/Inside-Out-Warm-up-DVD-p-123.html)

It has been known to rehab many shoulders.
Here's my training partners experience (believe me, I've seen this first hand)........

[i]I am absolutely thrilled to recommend the Inside-Out DVD to absolutely everyone who lifts weights. My own experience with the exercises from this DVD is very significant.
About 10 month ago I picked up a very nasty shoulder injury. Progressively it was going from bad to worse despite numerous visits to doctors, physiotherapists, even Active Release technique specialists. I was even told by one of the most authoritative shoulder specialists in Australia that I would never be able to lift again and the condition of my shoulder was the worst she has ever seen. The MRI scanner showed that I had torn labrum, partially toned supraspinatus and infraspinatus rotator cuff muscles, which gave me incredible pain in many movements and especially any sort of pressing movement.

I did not give up though. I have been reading every possible book I could find on the subject in order to find the cure for my shoulder.
The solution arrived in

[abowe]

5 June 2007

a.m grip
1 x nail(150mmx5.6mm)
coc no1 3x5

p.m
Power snatch
60x5,70x3,80x3,90xmiss,70x3x2(hang)
Dead
100x5,140x3,180x2, 192.5x2,152.5 x3x6(90 sec rest)
G.M
60x5,80x5,100x5,100x5
BB Bent Rox
60x10,80x10x2,100x10
Heaves various
5x4
Weighted ab machine
20x4
Boxing/skipping 20 min
Stretch
Bent this nail at work using a baseball cap as the padding/cloth. Less padding makes it much harder. Thats why i only bent one. Harden up!!

[abowe]

Thurs 7 June 07

P.M
Bench
60x10,80x5,100x3,120x3,130x3,
Speed Bench
90 x 5 x 8 -90 sec rest
Power Clean
60 x5,80x5,101x1x3,101x3x2
DB Tate press
32.5kg x10x4
Circuit- standing bb tri extension(40kg)
-bb curl(60kg)
-abs bench tuck & extension
4 rounds of 10, 10, 20
Treadmill x 10 min(1.9 km)
Stretch (lots) slowly coming back.
I have changed the routine slightly. Switched the Jerks to the squat day and the Cleans to the bench day. Flexibility is so important. First couple of years I was very dilegent, but the last couple I have been slack. Now its time to fix things before I create any permanent problems. Mobility!
Overall a good workout, 1.5 hours of solid high tempo training.
:idea:

[IYE]

Adam,
You haven't washed away up in the Hunter Valley have you?
Its bl00dy full on around your area!

[abowe]

Hi Rich,
It is BLOODY wet up here. A fine example of natures Power. Most of the main roads around the region have been closed due to flooding including the New England Highway. The Rugby pitch around the corner has about three meters of water on it and the Hunter river has just about burst the levy banks. The most amazing factor is that only three days ago the Hunter was but a puddle. It has risen Metre`s and metre`s in the last couple of days and has come up at least 1 to 2 m today alone. Awesome! We are in no danger as we are up on the high ground.
However, it has made access to decent training facilities difficult. Despite the waters attempts to stop me from training I managed to get out to the School of Infantry and do my weekend session. Took a bloody long time getting home though.

BB Push press/Jerk
60x5,80x5,100x3,110x3,100x3(easy)
Front sq(week three)
60x5,80x3,100x3,136x2,112x3x8 90 sec rest between sets
Zercher
60x5,100x5,140x5.
Hammer strength standing hamstrings (1 leg)
25x15,35x15,45x10.
Roman chair leg raise/ swiss ball crunch super set
15/30
Run Treadmill
10 min 1.9 kms
Stretch
Jerks continue to be the big improver. I think my technique is more of a push press as I only dip a couple of inches at the top, and don`t split. Leg drive in both the cleans/snatch and jerk have taken off in the last month.

[imported_Rick]

Maybe you could take advantage of the floods with this sort of training. It worked for one of the best of all time.....Vasily Alexeyev

Vasily had many unusual training techniques. Among them, lifting weights in the river Don. Ivanov writes, "This is what it looked like. Alexeyev dove down. Several seconds later his dark-haired head emerged from the water, then the barbell. From the discs, as from a bucket, flowed the murky yellow water of the Don."
http://www.kettlebells.com.au/AKB/Vasily%20Alexeyev%20water.jpg

BTW- I thought this was a cool shot to post as well for those who haven't seen it before...
http://www.kettlebells.com.au/AKB/Vasily%20Alexeyev-%20kb.jpgTo warm his muscles up before a training session Vasily "toyed" with this 72 kg (158.75 lb) weight.

[IYE]

I admire your commitment in the conditions!
Good work with the Jerks! How long till you Push Jerk your bodyweight overhead?
My goal by the end of the year is to Push Press my bodyweight. That and bodyweight overhead squat.
Time to go train....

[abowe]

Great Pictures Rick,
I might have to give it a try if the rivers keep rising although blue skies this morning. Seems kbs are quite common with the heavy weight lifters. I have seen a few Soviet throwers, strongmen and Oly lifters using them for warmups.
Rich, I am around 112 at the moment so the 110 isn`t to far off my body weight and a few weeks ago managed a good double at 120. I will leave the overhead squats to you. I occasionally snatch squat for a warmup before snatch but my flexibility is shit......
I am not really that committed, rather I`m addicted. Ha ha :P

[abowe]

Sun 10 Jun

Short one today
Rolling Thunder
22.5x5,42.5x5,62.5x3,72.5x1(r only),75x1(r only),62.5x3x3
Skip x 10 min
situps 1 x 50
Tried to bend a nail, fail.

[abowe]

Tues 12 June

Week 4
Power snatch
40kgx5,60x3x3
Dead
110x5,150x5,190x3,202.5x2,170x3x5(90 sec rest)
Bent Row
110kgx6reps x3
G.M
60x5,80x5,100x5x2
chins
wide overgrasp bwx5x2
neutral bwx5x1,25kgx5x1
Weighted 90 degree crunch
10kg x 10 x3
Decline Russian twist
2xmax until failure(not many as strong decline, thats my excuse
anyway)
Run 10 mins
Stretch
Deads are feeling strong, I am scheduled to back off a tad next week and build up again for 6 weeks. Glory here I come, HA HA :twisted:

[abowe]

Thurs 14 June

bench
60x10,100x5,100x5,120x3,135x2,92.5x3x8sets 90 sec rest
Clean
60x5,80x3,100x3,100x3,110x1,Hang clean 100x3,
Tate db press
35kgx3x8
Straight BB curl
60x10x4sets
Run 10 min
Stretch

I am not convinced that this bench program is going to deliver what it promises. However I am 4 weeks in and will see where I am at in 6 weeks. 160 for 2 would be nice

[abowe]

Week 4 - 17 june 2007

PUSH PRESS/JERK
60kgx5,80x5,100x3,100x5,100x5
front squats
60kgx5,80x5,100x3,120x3,145x2,121x3x5 sets 120 sec rest (11 sets all up,AHHH)
Bench
60kg x10,80x5,100x5,100x5,100x20 reps
Seated rows
3 x 30 reps
calves-circuit
3 sets
Abs - swiss ball 3 sets 50 rreps
Leg throw downs
Stretch
Good session.

[IYE]

Big numbers all round as per usual!

145kg front squat - Thats massive!

[abowe]

Thanks Rich,
Today the front squats really felt heavy, we did lots of sets seemed like we were squating for ages. I am really happy with 145 but a mate I used to train with and who posted here as Lpoli, has front squated 210???? So my lifts seem very modest.
"you`ve got to take the pain if you want to do the damage" as my good friend and old martial arts teacher likes to say .

[IYE]

210!!!!!! - Geeeeez that is enormous! Maybe he can go and move the Pasha Bulka from Nobby's Beach?

What was his bodyweight? And what did he punch out in the back squat?

[abowe]

I shouldn`t say too much as he will probably become a regular on this forum, however he is a former National ranked discuss thrower. Lets just say he is a big unit.

[abowe]

Tues 19 June

PM
Power snatch
40 kg x5x2,60x3,70x3x3(easy)
Dead(week 5)
60x5,100x5,140x5,180x3x3,150x3x3(120 sec rest)
G.M
60x5x2,100x5,120x5
Barbell Bent row
60x10,80x5,100x5,140x5(biggest this year)
Chin various grip
4x8 body weight
Run x 10 min
Stretch
Still quite stiff and feeling pretty flat from Sun front squats. I was quite happy the program tappers for a week before climbing again. Running is improving and so is flexibility. Hot shower and eat.

[abowe]

A.M
Cap of crush
No 1 - (L/R) 5x4 sets (closed from fully open no setting of gripper)
No2 - (L/R) 1 x 5 sets(closed from fully open no setting of gripper)
No 3 - R 2x fail

P.M
Bench
60x5,100x5,120x5,140x2(easy)96x3x8 sets(90 sec rest)
Pwr Clean
40x5,60x5,80x3,100x3x3(easy)
Seated DB french press
37.5x10,47.5x10, 65 x6, 55x10
Standing bb tricep extension super set/ bb curl
40x10/60 x 10 x 3 sets
Weighted abs
20 reps x 3
Run 10min
Stretch
Felt very strong today

[abowe]

Sun

P.M
jerk/pushpress
60kgx5x2,80x5,100x3,110x1,130xfail,120x1,125x1
oly front sq
60x5x2,110x3,130x3x3,105x3x3(120 sec rest)
Hammer strength seated leg curl
50x15x5
Calves/abs circuit
3 times through various
2x 500m row sprint
stretch
Good, but rowing felt really hard today, was supposed to be 3 sprints but pissed it off, getting soft. :cry:

[abowe]

Tues 26/6


snatch overhead squat
40x5x2 warm up
Power Snatch
60x5,70x3,80x2,70x3
Dead
100x5,140x3,180x3,192.5x2,160x3x3(90 sec rest)
GM
60x5,100x5,120x5
BB bent row
60x10,100x10,120x10,100x10
Chin various
body weight x6x3
Treadmill - run 15min
Stretch

Snatch felt out of form today and weak, next week some heavy snatch Pulls and light hang snatch for a few weeks. Cardio is getting better

[abowe]

Thurs 28/7

AM grippers
COC -No 1(no set on grippers no chalk)
L/R 12 singles
L/R No 2 - 10 singles(left has really improved)


P.M
Bench(wk 6)
60x5x2,100x5,120x5,140x3,145x2(easy), 100x3x8 sets 90 secs rest
Pwr Clean
80x5,100x3(messy)100x3x2(easy)
Tri/bicep circuit
Skull crusher/straigh bar curl
50x10x3 sets no rest
Run 10 min
Stretch
Bench feels strong, but to much talk today have to catch up on a few exercises on the weekend

[abowe]

Sat 30/6

Push press
20x10,40x5,60x5,80x5,101x3x3
Oly Front squat
60x5,80x5,100x3,120x3,137.5x2,112.5x3x3(90 sec rest)
Glute ham raise on lat pull down machine
body weight to parallel box 5 sets 8 reps
Calves various
Leg press(speed)
150x20,190x10x2
Concept 2 Row x 500 sprint
1:37,1:42
Stretch, Sauna Spa
Decided to chuck in some light leg press for a change, felt good to go through a really deep full range of motion. Tax time is nearly here so I will be able to buy my 2 pood hopefully within the month, Yaah!

[jamie douse]

is that you in the avatar?

:)

theyre some impressive numbers youre posting adam

[abowe]

Thanks Jamie,
No thats not me, Ive got far more hair, hows your training?

[abowe]

Mon

Pwr Snatch
40x5x2,60x3,70x3
hang pwr snatch
70x3x2
Dead
60x5,100x5,140x5,180x3,202.5x3,170x3x3
One hand Plate flip and catch
(L/R)20kgx10x3
GM
60x5,80x5,90x5x2
Mower Starts
100lb db x20x3(L/R)
HEAVES various
4 sets x 5
Standing ezy curl(not strict)
30x10,50x10,70x10,80x10
Weighted abs 4 sets
run 15 min
Stretch
Long session but enjoyable

[jamie douse]

Thanks Jamie,
No thats not me, Ive got far more hair, hows your training?

dont wanna hijack your log - my trainings going well - just getting back into pull ups after a long lay off due to injury - still really training for 400 metre running

the run that you do - what is the reason for it? is it slow or do you push? just curious

[abowe]

G`Day Jamie,
What sort of injury, just guessing but is it in the shoulder? Some of my training partners have had issues with over grasp pullups(heaves chins etc). Puts alot of stress on the shoulder, however I still do them in low reps every week.
As for the run, I used to be alot lighter and fitter and over the last couple of years really started to lose alot of agility and flexibility. So I started running again because it is really functional and time efficient. I usually gradually increase the tempo from a moderate jog to a fast run or sprint at the end. I aim to cover more distance each session without increasing time. Keeping the runs short doesn`t seem to detract from my strength work or recovery and has greatly improved my mobility and flexibility.
I must say I don`t really enjoy runnning but it is bloody good for me.

[abowe]

Thurs

Bench week 7
60x15,100x5,120x5,140x2,148x2,105x3x6sets (60secs rest)
Tate press
60lbx10x4
Standing BB tricep extension
40x10x4
DB hammers
60lbx10x3,40lbx20
Db laterals
40lbx10x4
Db crucifix
25lb x10x1
Decline situp
10,12,14
Stretch
Have been a bit sick this week so no Cleans or Run today.

[abowe]

Mon

AM
COC
No 1 - 5 sets of 5
No 2 R - 10 reps (PR), 5 reps, 2 reps
L - 2 reps, 2 reps, 1 rep


PM
push press
60x5, 80 x5, 100 x3x3
Oly front sq
60x5,80x5,100x5,120x3,145x2,120x3x3
Zercker sq
60x5, 100x5,120x5,140x5
Assistance circuit x 2
Calves, leg exten, leg curl, weighted crunch

Still a bit run down from a mild cold. Will start running again soon.

[abowe]

Wed

Bench(week eight)
60x5,100x5x2,120x3,140x2,152.5kgx1,110x3x5(90 sec rest)
Power clean
60x5,80x5,100x3x3
Tate db press- flat
50lbx10,75x10,80lb x 6
BB curl super set dips
60kg/bodyweight 3 sets 10 reps
Run 10 min
Stretch 30 min

Getting stronger, will peak in 2.5 weeks, rahhhh viking power!

[jamie douse]

G`Day Jamie,
What sort of injury, just guessing but is it in the shoulder? Some of my training partners have had issues with over grasp pullups(heaves chins etc). Puts alot of stress on the shoulder, however I still do them in low reps every week.
As for the run, I used to be alot lighter and fitter and over the last couple of years really started to lose alot of agility and flexibility. So I started running again because it is really functional and time efficient. I usually gradually increase the tempo from a moderate jog to a fast run or sprint at the end. I aim to cover more distance each session without increasing time. Keeping the runs short doesn`t seem to detract from my strength work or recovery and has greatly improved my mobility and flexibility.
I must say I don`t really enjoy runnning but it is bloody good for me.

My injury is elbow related, good now though, i have had a tendency to overtrain in the past and i have now learnt my lesson

I guess the running would be useful for some of those longer events in strongman contests and if you feel it works well.... why not?

[abowe]

Sat 14

Am
Dead(standing on a 3 Inch platform)
60 x5,110x5,150x5,190x3,212.5x2, 160 x3x3(hook grip)90 sec rest
GM
60x5,80x5,100x5x3
Bent Row BB
60 x12,80x10,100x10x2
Chins -various grip
4 sets 8 reps
Fit ball Leg raise, crunches, Nautilus weighted ab
4 sets 20 on each ex
Run 10 min
Stretch

Felt strong on the deads, lifting with the bar closer to the floor is sigificantly harder but good for a change. I`m hoping that in 2-3 weeks at the end of this strength cycle I`ll be good for 230-240, not my all time PB but back within koo wee. Lets hope.

[imported_Rick]

212.5x2
Super impressive mate!
BTW- What is your all time PB?

[Will S]

viking power!

Your a Viking?

Thats so incredibly cool. Unless, of course, your a poser. *sneer*

[abowe]

Thanks Rick,
My deadlift PB is 250, done about 2 years ago. But considering my body weight etc not very impressive. Hows your training Rick?

[abowe]

Tues
Push press/jerk
60x5,80x5,100x3x3
Oly front squat
60x5,100x5,120x3,140x3,152.5x2,112.5x3x3
Zercker
60x5,100x5,140x5
Run
10 min
Stretch

[abowe]

Thurs 19

Dead
60x5,100x5,140x5,180x3,220x1,160x3x2
Power snatch
60x3,70x3x3
GM
60x5,80x5,100x5x2
BB Bent row
60x20x2
Chin various grip
3 sets of 6

Run 10 min
Stretch

[abowe]

Sat 21/7

Bench
60kgx10,100x5,120x5,140x2,150x1,155x1,120x3x5sets
Power clean
60x5,80x5,101x3x3
Tate DB incline
61lbx10x2


Short one today, bench felt heavy but cleans felt great and just flew up really easily.

[abowe]

Tues 24

AM(L/R)
COC no 1# 5 reps x 3 sets
No2# 3 sets x 4
No 3# 2 x attempt fail

Week 9 Front squat

Oly front squat
60x5,80x5,100x5,120x3,140x3,160x1,112x3x2
Push press/jerk
60x5,80x5,100x3,110x3x2
Zercker
60x5,100x5,140x5
Abs various

Happy with the front squat, bigger to come

[IYE]

Bigger to come on the Front squat? Nice work! Keep us posted.

[imported_Rick]

160x1
That's some good weight Adam!

[abowe]

Cheers,
26 Thurs

Bench
60x10,100x5,120x3,140x3,165x1xmiss,150x3,120x3x3

Felt pretty crap today so did bench and called it a day.

[abowe]

Sat

Dead
70x5,120x5,160x5,200x3,230x1,200x3
Hang Pwr Snatch
40x5,60x5,80x3,80x3
Run
Treadmill 10 min
Stretch
Still feeling crap today, so kept it short although I had to go heavy as it is the last weekof the program. Best deadlift this year, so good result.

[imported_Rick]

Nice lift Adam- imagine if you were feeling half decent!

[abowe]

Thanks Rick, Whats new in Melbourne, any new training interests?

[abowe]

３１ July

pwr clean
60x5,80x5,100x3,110x2,120x1,110x3(PR)
Oly front squat(test day)
60x5,100x5,140x1,160x1,170x1(PR)
Run
10 min
Stretch
All up good results from the last 10 weeks. :lol:

[abowe]

I will be posting workouts at Aussie Strength from now on, will post kb work in this thread in future.

http://www.aussiestrength.com/forums/vi ... .php?t=278 (http://www.aussiestrength.com/forums/viewtopic.php?t=278)

[abowe]

As I haven`t got access to any kbs I have started using dumbells for GS style sets. I am still focusing on heavy bb lifts and stones etc but plan to include 1 or 2 GS workouts per week for fitness, and because i can`t be arsed running more than twice a week or longer than 10 mins. I will only post the workouts that include GS sets or exercises.

Sun 6 Jan

100kg Stone lifting carrying and push press, 20 mins

1 arm db LCCJ
25kg , 5min - 60 reps (change hands every 10)
Run 10 mins

[imported_Rick]

Good to hear from you again Adam. Training ben going well?
That's s decent sized stone btw!!
The pro grade bells will be here at the end of the week.

[abowe]

Happy New Year Rick

Training went very well last year, lots of progress in almost all areas of training. I think 2 x 24s would be a good place to start for GS stuff so will place an order at the end of the week when the bells come in.

Hows your training going?

[abowe]

Mon

One Arm DB LCCJ -10 mins
65/65 (after first 25 swap every 10 reps) 22.5kg
Run 10 mins
Stretch

[abowe]

Sun

25 kg db 1 arm LCCJ 65/65 10mins

Run Intervals 12 mins

[IYE]

Nice increase in numbers and poundages there!
- Richard

[abowe]

thanks Rich, Hows your training?

[IYE]

Yeah good thanks mate, pretty much sticking with the posted WOD's on the CrossFit main site (albeit about 2 weeks behind at the moment) plus some extra KB Snatch work, C&J ladders, etc.

And keen to maybe add in the "Russian Squat Assault" out of Beyond Bodybuilding. (A "tame" smolov you could say).

[abowe]

My first ketllebell arrived, 24 kg of pro grade glory! Up until today I have been doing reps with a dumbell, and what a difference the bell makes.

1 Arm LCCJ x10 mins 60/60.
Ugly, had to put the black bastard down twice and after the first 20 change hands every 10.

The journey has begun. By the end of 2008, I want to be able to do a solid ten minute GS comp style set in both double jerk and snatch with the 24. One hand change only in the snatch. I am a long way off

[IYE]

Have fun, Adam! And good luck! How many days will you be training with the KB? And will you still be doing your strength work?

[abowe]

Hi Rich,

I am going to try 2 days per week GS training, 1 x run, 1 x heavy barbell session, 1 x stone session, and grippers daily. I am probably being too ambitious but I think i can fit it in without too much hastle. I will attempt to maintain current strength levels and improve my fitness , through KB`s.

but as they say "no plan survives contact with the enemy". :wink:

[abowe]

Mon

COC - grippers coc no 1 - 10 x5 sets(L/R)

24 kg kb
1 arm snatch 50/50(swap hands every 10)
1 arm Rack hold(as long as I could)
1 arm jerk 15/15,15/15

Train, hands destroyed -2 days recovery train, hands destroyed etc. My cardio was ok on the snatch, but my hands couldn`t take it. Conditioning. :wink:

[abowe]

Thurs

1Arm LCCJ - 10 mins
24kg x 45/45

Reduced the tempo today so I didn`t have to swap hands as often and didn`t put the bell down. Hands sore but no new blisters so I think they are adjustig quickly.

[abowe]

Sat
Heavy bb work-deads etc

Sun Run -3kms

[abowe]

Mon
Snatch x 24kg kb
L - 52/R - 52
Jerk
15/15

[abowe]

Tues -BB work
BACK SQUAT
60x5,100x5,140x5,160x3x3(belt),130x3x3(fast)
Bench
60x10,100x5,120x5,140x3,130x8
Pwr Clean
80x5,90x5,100x3
Stretch

Wed
run 2.5kms
Running the day after squats is always unpleasant.

[abowe]

Thurs
100kg atlas stone
2x shoulder and carry 30m
3x clean to shoulder height
2 x push press
4 x3 clean to shoulder

Sat easy super quickie today,

1ALCCJ - 25/25
120 sec rest
Snatch -15/15
60 sec rest
Swing - 10/10

[abowe]

Mon
Back Sq
60x8,100x5,140x5,(belt on)170x3,140x3x3
Bench
60x10,100x5,120x5,140x3,150x2,100x20reps
Pwr Snatch
60x5x3 sets
Chins
overgrasp x 8,neutral x 8,undergrasp x 8

Super set
Seated Db Tri ext 42.5x15x3
BB curl 40x10x2,50x1
Swiss ball crunch 30 x3

[abowe]

tues
Run 10 min 2kms

Wed
24kg kb snatch 10mins too many hand changes 53/50
1 arm jerk 25/25
swing 20/20

hands still getting conditioned

[abowe]

Thurs
New weightlifting shoes arrived so I had to give them a go

Pwr clean
40x5,60x3,80x3,100x3,110x2,120xmiss,120x1.
Front squat
60x5,100x5,130x3
Bench
110x8x3
Jerk split
60x3x3(just for fun)

[IYE]

Nice Strong work, Adam! (As usual)

Where did you get your W/L shoes from?

[abowe]

Cheers Mate, its the shoes they are awesome, money well spent.

[Paul in Hobart]

New weightlifting shoes arrived so I had to give them a go


Adidas?

Powerful W/L Adam :D
120kg Pwr clean was my pb , quite a few years ago!

[abowe]

Thanks Paul,

Yes they are Adidas Ironworks II. Although your PB was at a much lower bodyweight, so yours is more impressive. I have a goal this year of 140, currently pb is 125 so I have some hard work ahead!

[abowe]

sat-sun

Mon
1ALCCJ x24kg kb x 7min 40 (lost count, I stopped short of 10 mins because I started too fast)

[abowe]

Tues
Back sq
60x5,100x5,140x5,180x3,150x3x3sets
Bench
60x10,100x5,120x8x3sets
Pwr snatch
40x5(full sq oh)warm up, 60x5,70x3x2sets
Chins/heaves pull ups or whatever they are called these days
3x8 (over grasp,neutral,undergrasp)
Rear delt flys
22.5kg x 12 x3sets
box jumps
3sets x 5
Stretch

[Paul in Hobart]

Very nice squat Adam. Squats (esp deep squats) really are the key to everything ,eh?

[abowe]

Cheers Paul,
as Joachim Olsen (Norwegian shot putter) says "I am sick, and squats are my medicine."

[abowe]

Thurs
24kg kb 1hand swing
20/20x5 2 mins rest between sets

Fri

Full sq clean(horrible form but it is a start)
40x5,60x5,80x5,90x3,105x1x2
Powerclean
105x2
Push press/jerk
60x5,80x5,100x3x3
Oly Front squat
100x5,110x5,120x5
BB Curl
40x10x2

Super set
Seated db french press
42.5x12x3
Db hammers
50lbs x 12 x 3

[abowe]

Mon

back squats
60x5,100x5,140x5,160x3,190x3,160x3x3
Bench
60x5,100x5,120x3,140x2,160x1,165xmiss,100x22
squat snatch
40x5
Pwr snatch
60x5x3
chins/heaves
10,8,8

[Paul in Hobart]

chins/heaves
10,8,8

I'd be heaving after what you completed in that workout Adam! That stone will be feeling like a pebble soon :D

I'd love to train properly heavy again , but it comes at a price. There is an optimal amount of strength for GS - anything in excess not only upsets the groove but taxes the CNS a tad . Ah well , I get great enjoyment from watching the progress of others!

[abowe]

Thats very true Paul,
As my GS numbers show, there is very little carry over from heavy weights to long GS style sets. I too would like to get back into proper fitness and endurance training, in a past life I was a very fit 90kgs.

In the past when I had access to a full set of heavy bells with Myles in Adelaide, I noticed it didn`t seem to make a huge amount of difference if I used a 32 or 24 kg kb my numbers were reasonably similar. Strength endurance is very very different from Strength. The main problem, is mass. The bigger you are the harder it is to loose heat, I have the same problem with running. I am enjoying the higher rep kettlebell and jogging stuff at the moment but couldn`t bring myself to give the barbell work away. Oh well, I too enjoy watching others progress, but in reverse. :lol:

[abowe]

Tues

Deadlift
130x5,170x5,210x2,210x1,170x5
Behind the neck Jerk
40x5,60x5x5
Behind the neck squat jerk
60x5x2

Jog
10mins
Stretch

[abowe]

Short one today

Squat cleans
40x5,60x5,60x5,80x3,90x3
Pwr Clean
100x3x3

Run-10 mins

[abowe]

Sun

Rolling Thunder
R 60x3x2, 70x1,72.5x1
L 70x1x2,75x1,80x1,82.5xmiss

100kg Stone
1xshouldwr and jog 30m
4xshoulder and push press
load onto barrell
5reps x 2 sets
shoulder and jog 30m

24 kg kettlebell
1 hand jerk 25/25
1 hand swing 30/30

[abowe]

Mon
Active recovery
easy run 2kms
light swim

[abowe]

Tues
Back sq
60x5,100x5,140x3,(belt)160x3,180x3x3
Bench
60x5,100x5,120x5x3sets
Squat snatch to warm up 40x5x2,
Pwr snatch
60x3,70x3x3fit ball crunch 30x3
Db bicep curl up and down the rack

Must be getting sick very weak today, a bit chesty.

[abowe]

Anzac day light session

Skip 5mins
24kg kb(2 mins between sets)

1 Arm swing
30/30,
1 Arm jerk
20/20
1 Arm clean
15/15
1Arm swing
20/20
1 Arm jerk
15/15
1 Arm clean
15/15
Around the body pass
10/10x2
Bottom up clean and press
L- 1 set x4 ,R -1 set x5

Time for a cold beer or three "Lest we forget."

[abowe]

thurs

Super set
Bench
60x10,100x5,120x5,140x5,140x4,140x3.
Front squat
60x5,80x5,100x5,120x5,(belt)140x3,140x3

BB Pwr Snatch
60x5,from hang 60x5,60x5 full
1 arm 24kg kb swing
20/20,20/20,20/20
Snatch
20/20,10,10
1 arm Jerk
20/20,10/10,10/10.
Windmill 2x24
3/3/3/3

[abowe]

Fri
Pwr Clean
60x5,80x5,90x3,100x3x3
Behind the neck jerk
60x5,80x5x2,100x3x3
Back squat
60x5,100x5,140x5x3

24kg kb
1arm clean and jerk
2 min(1 min per side)
1 arm snatch
2min (1 min each side)
1 arm jerk
2 Min (1min each side)

[abowe]

Tues

Pwr clean
5x70,3x90,3x100,110x2x2sets
Kettlebell 1 hand Swing
24kg x 20/20(2 mins between sets)
1 hand Kettlebell jerk
15/15
1 hand KB Snatch
15/15
1 hand KB Swing
20/20
Run 10 mins
stretch

Kb technique is getting better, much more relaxed. Biggest problem remains my girly hands!

[abowe]

Sun

All performed with 1 x 24 kg kb

2 hand backwards throw x 5
1 arm snatch
30L30R, 20L20R,15L15R
1 arm jerk
20L20R,15L15R,10L10R
1 hand kb hold in front hang position
L -5 mins,R -4min30sec
4x100m run through
10 x 1 hand backwards throw for height
Stretch etc

[abowe]

Mon

Back squat
60x5,100x5,140x5,160x3x3,140x8(90sec rest)
Behind the neck jerk
60x5x4sets(60 sec rest)
Pwr clean
40x5,60x5,90x5x3sets(2min)

Circuit 15 sec between exercises 3 times through
Chin ups x8 (different grip each set)
Jack-knife Sit ups x 20
Close grip/knuckle pushup x 20

Kb 24kg swing 1 arm
20(each side)x2sets


Excellent tempo tonight, reasonably light but good speed.

[abowe]

Sun

Warmup
1 arm Swing then 1 arm jerk
24kg x10/10

Workout
1 Arm Snatch
24kgx 40/40
1 Arm Jerk
25/25
1 Arm Swing
30/30

[abowe]

Back Squat
60x5x2,100x5,140x5,170x5x3 sets
Bench
60x5,100x5,125x5x3sets
DB Row Mower start
100lbx12x3sets
Plyo pushup between 2 benches
1x8,1x6
Power hang clean and push press
60x3,80x3x2sets,90x2x2
Run
10 mins

[abowe]

woops

[abowe]

Tues - 24kg kb - giving a mate an intro to kettlebells

Warmup-1 x continuous set
2 hand swing x10,1hand swingx 8, clean x5 jerk x5 each side
1 hand swing
20(10L,10r), 40(20l/20r).
Snatch
40(20L/20r)
Jerks
40(20L/20R)
1 Hand LCCJ
40(20L/20R)
Around the body pass x 20(10 l/10r)
Super Set(SS)1
Overgrasp chin 12
24kgKB seated russian twist 20
Plyo med ball pushups 10
SS 2
Neutral grip chin 8
Close,wide,high low push up 1set 20 total
Side to side v sit holds x 40 reps(don`t know what these are called but old kickboxing ab ex)
Hanginging leg raise to hand x6
Windmill - 7.5kg x 5 each side

My friend has been doing light Javorek style BB complexes for the last 6 months. He has a good solid base level of core strength and fitness it has prepared him for the kb basics ie swings/cleans well. There is however no substitute for kb jerks/presses ad snatch etc for developing wrist and hand conditioning. He is a motorcross enthusiast and we have found many similarities between GS type training and the demands of dirt bike riding. Hopefully another convert. :)

[Paul in Hobart]

Adam - really impressed by your training of late.
Any chance of training up for the July 26th comp? - 40kg C&J would be up your alley. Swap arms , put bell down as needed.

[abowe]

HI Paul,
thanks for the positive feedback, Sounds intersting, however no bulldogs available in singleton. At this stage my kb purchase priority is another pro 24 then 2x32. After that a 40 would be nice. How long are you in Borneo, trust you are enjoying the food, Nonya style, hawker stalls in the street etc.

[Paul in Hobart]

Ha! Borneo was a year ago. Sadly , I'm not away this school hol. But definitely a place to revisit. Mt Kinabulu beckons.

[abowe]

Woops need to remembr to read the dates properly sorry Paul,
Anyway training for today
BB Pwr Snatch
40x5,60x3,70x3,80x3,85x1,
Snatch High pull(Very high pulls better described as misses)
95x5 singles
Behind the neck push jerk
95x3x2,95x5
1 hand db jerk - max reps in 5 mins approx
41kg - 12L/12R rest 10L/10R rest 6L/6R total 56 reps
BB curl loose style
60x 8,6,6
Superset - no rest
Weight ab machine 10x5sets
bb Back squat fast 120x3x5sets
Run 10 mins

[abowe]

Fri
Pwr clean
60x5,80x3,90x3,100x3,110x6 singles
Bench
60x5,100x5,120x3,140x1,150x1,155x1,140x5
Hanging leg raise feet to hands
2 sets 6 reps

[abowe]

Bench
110x5x2,120x3,140x3,150x3,155x2 :)
Squat
100x5,140x5,(belt)180x3,200x1
Cleans
60,3,80x3,100x3,110x3 singles
bb 1hand snatch
45x3x2sets(L/R)
Seated db 2 hand tri extension
30x10,40x10,50x10,55x10
BB twist
20x20x3
Hanging leg raise 2 sets 6
weighted Ab machine 2 sets 20
Run 10 min

[abowe]

Pwr snatch
60x5,70x3,80x3
Behind neck push press
60x5,80x5,100x3,120x1
Front squat
60x5,80x5,100x5,140x3
Horizontal pull up
3x10
24 kg kb 1 Hand Snatch
5 mins 1 hand change.
75 reps(40L/35R)
Speed jerk
20L/20R
Couple of beers :P

[abowe]

Sun
100kg Atlas stone
shoulder and push press x 3

tues


Back squat
60x5,100x5,140x3,180x2,200x1,210x1,140x12
Bench
60x5,100x5,120x5,140x7
Power hang Snatch
60x5x2sets

10min 1 arm snatch test(as many hand changes as required)
24kg - 148 total(78 left/70right)

Leg raise to hands x6x2sets
weighted ab machine 30x2sets

[Paul in Hobart]

Nice squatting Adam :P
As for the snatch test , well you're in significant danger of crossing to the dark side :twisted: Great work.
You would be an ideal candidate for Highland games /strongman. Esp given the penchant for amber rehydration. Any thoughts on this?

[abowe]

Thanks Paul,
That is my heaviest squat since I hurt my knee a couple of years ago in a strongman comp. I am too weak to compete in strongman and hyland games, those guys are seriously on another level. I am content to dable and continue my method of Crossfit :D As for the amber hydration, I certainly enjoy one or two but prefer a good glass or three of red! Maybe we can explore the subject at the GSA AGM this saturday.

[abowe]

Thurs
Quick strength/power session

Behind neck bb push jerk
60x5,60x5,80x3,100x3,110x2,120x1
1 arm DB push press/jerk
60kg x 3(L)x5(R)
Pwr cleans
60x5,80x5,100x3,100x3,110x1,110x2,110x1
BB twist
20kg(bar only)x20x2sets
24kg kb 1 hand swing 30(L)/30(R)

[abowe]

Sun
Run 20 mins
Modified weaver stick lift with Sledge hammer


Mon
Sledge hammer levering and grippers, sledge weaver stick lift

24kg
1 hand swing
30/30
1 hand snatch 20/20,15/15,12/12,10/10 rest in overhead at the end of each set for as lng as possible short rest between sets
1 hand cleans
20/20,15/15,10/10 rest in rack position as long as possible at end of each set
1 hand Jerk
15/15 hold rest in overhead as long as possible
Run -15 mins

Working on my corkscrew in the snatch, tore a calous.

[abowe]

tues
Back squat
60x5,100x5,140x5,(belt on)170x5,140x5
Behind neck push pess
60x5,80x5,100x5x2

Super set 1
Bench
120x5x3 sets
BB twist
barx20 x3

Super set 2
DB hammers
50lb x10 x 3
Hanging Straight leg raise to hands
5x3sets

Stretch 20 mins

[abowe]

Thurs

Pwr Cleans
60x5, 80x3,90x3,100x3,110x2 x 3sets
1 hand oly bar deadlift(stradle)
60x3(both hands) 80x3,100x3,
Clean pull
130x3x3, 170x3(double overhand no hook)
24kg kbell
1 hand jerk
1min each hand, 1min 30 each hand
1 hand Snatch
2 min each hand
1 hand swing
1min each side

[abowe]

Fri-Short session

Pwr hang snatch
40x5,60x3,65x3,70x3,70x3
Super Set
Bench
100x5,120x3,140x3,140x5,140x5
Back squat
100x5,140x5,140x5,140x5,140x5

[abowe]

Mon
Grippers
#1 - 5x5
#2 - 3x3
Sledge hammer levering and Weaver stick lifts 3.5kg sledge

Run 20 min

Tues
Back squat
60x5,100x5,140x5,170x6,170x5.
24 kg 1 hand swings
1min each hand
1 hand snatch 2mins left 2 mins r
32l,31r
1 hand jerk
1min 30 - 25l,25r
cleans 1 min each hand
20l,20r
1 hand jerk and rest overhead
10 then 30 sec hold

[abowe]

Wed

Sledge hammer levering and weaver stick lifts (3.5kg)
COC grippers #1 3x5
#2 2x2
Unbraced bending 3 x nails (galvinised 6inch )
Rolling thunder 70 x3 singles

Thurs
Behind neck push press
70x5,90x3,100x3,(belt on+wrist wraps)110x2,120x1,130x2(PB :D )
Power clean(no hook)
70x3,100x3,110x2,120x1,125xmiss
1 Hand bb snatch(L and R)
50x2 ,40x3
24kg kb snatch
4 min(2minL,2minR), 15 rpm
Stretch

My shoulders are continuing to improve. All this high rep (for me ) Girevoy sport Kettlebell stuff must be helping to solidify my base. Whatever I felt really good today. Cleans need morework, might do the NSW weightlifting coach course in Nov for some training ideas.

[IYE]

Adam,
Impressive numbers there!!!
The NSW Weightlifting is really good and I strongly recommend it. They get through a lot over the couple of days.

As for training ideas, and at the risk of the whole "CrossFit is bad for your soul! spiel" have you checked out
http://www.performancemenu.com/
or http://www.mikesgym.org/

Might be worth a look.

Richard

[abowe]

Cheers mate
Sounds like I should do the coaches course. I know my numbers would all go up if I learnt how do do the full lifts properly. thanks for the links, hows your training.

[IYE]

Yeah it is going well thanks. Since I did the the O-Lifts course in April I have pretty much been doing the programmed lifts as per the Performance Menu site. So most of my efforts have been going into improving technique in the Snatch and C&J. I have been posting my (measly) weights to the comments section of that site. Plus I still use my KB's a few times per week and do modified (<15 minutes) CF met-con workouts.

[abowe]

Sun 100kg Atlas Stone

Shoulder and jog 25 m

Pwr clean and shoulder x3, x3,

Shoulder and Push press x4 singles (first 3 good last one crap)

2 stage lift, ie lap and shoulder x2

Shoulder and jog 25m

Rolling thunder(both hands)
62.5 x3, 70x2,75x1
42.5 kg hold for time

[abowe]

Mon

Power snatch
40x5,60x5,70x3,80x3,90xmiss,80x3

Superset
Back squat
60x5,100x5,140x5,160x5
Bench
60x5,100x5,120x5,140x5

24kg KB
1 hand snatch 4 mins 18reps per minute (2mins L - 38, 2mins R - 36)
Speed 1 hand Jerk
30 L/30R

[abowe]

Wed

Power clean
80x5x2,100x3,110x2x3
Dead double overhand no hook no chalk
150x5,190xfail,190x1
Dead -belt and alt grip no chalk
210x1,220x1

Circuit
bb twist - bar x 20 x 4
over grasp chin 6 x 4
BB curl 40x10x4
ab machine crunch 20x4

hanging leg to toe touch 6x2
Jumping (1.2m away up onto bench)5x5

[abowe]

cardio day

Behind Neck push press(BNPP)
60x5,80x5x 4 sets
24 kg Snatch
80 (20L,20R,20L,20R)
90 sec rest
20L,20R
90 Sec rest
1 H Swing
30L,30R

Hang from top of squat rack(pretty high racks)1 min

[abowe]

Fri - A.M
COC #1 2sets 5reps
#2 3 singles left,2sets of 3 Rand 3 singles
Sledge hammer levering and weaver lift

P.Mbit of everything day

Full snatch
40x5,60x3
Pwr snatch 65x3 singles
Pwr Clean and push jerk
65x5,85x 3 singles
Full clean and split Jerk
85x3 singles
Bench
60x5,100x3,140x3,(wrist wraps on)165x1(2 year pb) 140x6
Zerker squat
60x5,100x5,140x5
Incline db Tates
22.7x10,25x10, 27.5x10
1 hand DB push jerk
40x5,50x5
DB Curl
15x10,20x10,25x10
Run - 10mins
I was talking with a bloke in the gym who had just had a PB and I thought well, I`ll just have a go today as I felt pretty strong with 140. I loaded up 165, and banged it up pretty easily then went for a 2nd and needed assistance at the sticking point. Where did that PR come from? Happy days.

[abowe]

Mon 14 - beach run 20 mins. Having a rest week while on holidays, plenty of playing with the kids couple of swims at the beach etc, nothing to strenuous.

Sat 19

24kg 1 hand LCCJ -20/20
Snatch 6 mins - (47L/41R)
1 hand Jerk - 20/20
1 hand swing 30/30
1 hand jerk = 15/15

[abowe]

Sunday - light muck around
12lb sledge levering and weaver stick lifts(modified) - obviously not doing the weaver lift from the end of the sledge, aboult half way
Rolling thunder - left and right
40x5,62.5x3, 70x2,75 x 4 singles
Play with atlas stone(100kg)
shoulder x 3 .

Inspiration from the Affliction "banned" MMA fights. Just watched the main fights and what a treat, I think this affliction promotion group will revive the "Pride" spirit. Having been duely inspired I need to improve my fitness, and get some more KBs.....

[abowe]

Mon night -quick one
24kg 1 hand jerk
1 set -106 reps (hand changes as follows 20L,20R,18L,18R,15L,15R)

[abowe]

Tues
Pwr snatch
40x 5,60x3,70x3,75x3
Pwr clean
70x5,100x3x3
oly Back sq(no belt)-fast
60x5,100x5,140x8x2 sets
Circuit
over grasp chin x 5 x 3
Very Close grip Bench x 100x5x3
Weighted ab machine x 20x3

Tomorrow will be an easy 20 min run and then nothing sat morning, and the gs comp.

[abowe]

Thurs
Easy technique circuit twice through
1 hand snatch 24kg
10L,10R
1 Hand jerk
10L/10 R
12 min easy run, except last 2 mins upped the pace(for me anyway). quick stretch.

[abowe]

Mon
Warm up
24kg 1 hand snatch
10/10
1A Jerk
10/10
Sq Snatch
40x5x2
Pwr snatch
60x3,80x6 singles(10sec between reps)
Pwr Clean and push press
80x5,110x1,90x3x3(90sec rest)
1 Hand deadlift (L&R)
90x2,110xmiss
Bench
50x5,100x5,140x5,120x5x3sets
BB Bent row
60x5,100x10x2sets
Hanging -leg raise knees to elbows
3x8

[abowe]

Tues
Back sq
60x5,100x5,140x5,(belt)160x5x3sets
Behind the neck push press
60x5,100x3x3(belt)
Bb Curl-strict
40x10x3
Run 10 mins

[abowe]

Wed - playing around with technique
1A Swing x24kg
10/10
2x24kgLCCJ
10
2x24kgKB Jerk
10,10,15,15,10
2x24 Clean
15,20

[abowe]

Fri - Decided to give Doons All round Weightlifting lifts a go.

Clean and Push jerk - http&#58;//www&#46;youtube&#46;com/watch?v=O_2j5_HIZDw
100,110,120x1

Cheat Curl
60x1,80x1,90x1

Zercker Lift(from floor)- http&#58;//www&#46;youtube&#46;com/watch?v=k-XUqva2YjM
100x1,140x1,160x1

One hand deadlift no hook
100x1(L+R),110x1(R,Lmiss)

Close grip bench with 2 sec pause
100x2x8.

[abowe]

Sat

Rolling Thunder
70x3x3 - L and R

24 kg kb 1 hand snatch
113 (R x60, Lx53)
1 Hand Jerk
Rx20,Lx20
1 Hand Clean
Rx20,Lx20

[abowe]

Mon
Box jump 3 x 5
Full Snatch( working on technique and flexibility)
40x3x3,60x3x3
Hang Snatch
60x2x2
Back Sq
60x5,100x5,140x5,160x3.180x2
Bench
60x10,100x5,120x3,140x3,160x1

Circuit
Chin ups x 8x3
Abs x 30 x3

Flexibility is crap in the oly lifts!

[abowe]

Wed
Double 24 kg kb Jerk
20,15,14,13
Double 24 kb clean and jerk
15,10,
2 hand farmers hold - 3min

[abowe]

Thurs

Dead lift double overhand
60x5,100x5,140x3,180x3,(hook)200x1, (alt grip and belt)200x3x3

Circuit
Ezybar curl
65kg x 8x4
Top Cable lying curl
20reps x3 sets
Abs x30x3sets

Easy day today

[abowe]

Fri

Zydrunas Press
60x5,70x3,80x3(pretty wobbly)
Bottom up Bench(complete stop and pause on pins )
60x5,100x5,120x5,140x3
DB lateral
12.5x10,17.5x10,20x10
DB rear lateral
25x10x3
Flat DB Tate
32.5x8x3
Seated two hand DB french press
40x20,50x10,60x4(failed on 5)40x20
Super set
pushdownsx20x3
tricep pushupx20x3
Thought I would give the Zadrunas press a try. Not really sure of its usefulness or how often I would use it but good to have another exercise to throw in the tool kit. I couldn`t help but feel rediculous sitting there inside the rack with my feet stuck out to the front and procariously balancing a bar overhead. I have possibly fallen for someones joke :lol:

[abowe]

Mon
Sledge levering,weaver front and rear 3.2 kg sledge

P.M
Zercher Squat(full range pause bar on knees)
60x5,100x5,140x3,160x3,180x1
Behind neck push jerk
60x5x2,80x5,100x3,110x2
1 Arm DB push jerk
42.5x5,50x5(L&R),60x2(R only)
Ab circuit
Hanging feet to hands x8x2
BB twist x20x2
Windmill, BB overhead 12kg in other hand x5x2-both sides

I have had some mild Achilles tendonitis for the last week, it is really annoying, but getting better.

[abowe]

Tues

Grippers
coc#1 -L and R 1set x 10
coc#2 - R x3reps, 1x15(PR, only reopen 1/2 way. Still means I@m getting stronger) L x 2 set of 2
coc#3 - R x miss but closest yet maybe 7-10mm.
I took the grippers to the gym, and used chalk. I usually have them at work and do them with unchalked hands. I will continue to train no chalk as it appears to add to the difficulty

Clean
60x5,70x3,90x3,100x2 - Pwr clean 100x3
Sq
60x5,100x5,140x5,150x5,180x2
Bench
60x8,100x3,140x1,140x5
DB curls lots up the rack
DB Bicep stuff - showing a new bloke a few exercises to work the disco muscles
Abs x lots various types.
Stretch

[myles kenihan]

Heh, heh, many discoes in Singleton dude? Give the new guy an old-school arm session. He'll wish he didn't have arms!

[abowe]

I partnered up with a younger guy last friday because I felt like doing some "Arms". I inflicted a "Bernie " (old Training Partner) circuit session on him. He was in a "world of Pain" face turned white as a sheet and sweat streaming from him. However this is hardly an honourable topic to be discussing on the Kettlebell forum. What can I say other than variety is the spice of life! :)

[myles kenihan]

I bet he felt worse this morning. Oh well - no arms, no biscuits.

[abowe]

Sun 17

Rolling Thunder
62.51 setx3(L,R),70x3(L,R),77.5x1(L,R),82.5x1(R, miss on L)

2x24 LCCJ
10,9,8,7,6,5,4,3,2,1
1A Snatch
3min(15,15)
1A Swing high pull
1x set 30/30
2x24 farmers hold
a few minutes till it hurt anyway

[abowe]

Mon - base training

Back sq
60x10,100x10,140x10x2
Good morning - straight leg
60x10x3
Leg press
2sets 20 medium weight
Chin ups
neutral x10,overhand x 8
Mower starts-thick handle db
40x10,50x10
Bench - speed reps (3/4 reps)
60x10,100x5,100x25reps
Abs x 1 x 20

[abowe]

Circuits - no rest between exercises - 3 mins between sets. 3 times through

Full Snatch 60x5
Behind neck Push jerk 60x5
Bench 80x10
Ezy bar curl 40x10
hanging leg to hand touch x 5

abs - various 3 sets
Run 10 mins

[abowe]

Fri

Power Clean, then 2x hang squat clean(between sets Grippers - up to 3 x 2 COC#)
60kg,80kg,105x3 sets
Run - Intervals - 10mins

[abowe]

Sunday

Rolling thunder
62.5x5,70x3x3,1xhold as long as possible(muck about in between sets with heavy sledge)

Atlas stone
100kg x clean x 30m job
clean and push press x 3 singles
Clean to shoulder 2 sets of 3
Clean and jog 30 m

2x24kg kettlebell LCCJ
15,14,13,12,11,10

[winnie]

Nice work with the stone clean and press Adam!

[abowe]

Cheers, been awhile since I have had the stone out for a run. It is always good to be reminder of your limitations :P

[abowe]

Mon
2xPower snatch 1xsquat snatch
40x2,60x1,70x1,
Power snatch
80x3singles(20secs)90x1single
Bench
60x10,100x3,120x3,140x3x3
Oly front squat
60x5,100x5,(belt on)140x3,160x2,170x1
Abs various

Interval run on treadmill 12mins - hard
Good lifting today despite starting work at 4am, happy with front squats!

[abowe]

Tues
1x24kg snatch
25L,25R
2x24 Jerk
1x25
Bottom up clean and press
3L/3R
2x24Snatch
1 setx5 - interesting
1ALCCJ 24
20L,20R
less than 20 minutes.

[abowe]

Thurs
Power clean 60x5,80x5
Full clean
80x3,90x3,100x3
Behind neck push jerk
60x5,80x5,90x5
Circuit
BBcurl 45x10x3
DB Tate - 25x10x3
DB pull over 40x10x3

Prone pull up x 1 x 20x2
db conc curls x 15x10x2
Run interval treadmill 10 mins hard.

[abowe]

Fri
Hang power snatchx2, 1xpower snatch
40,60,70
Deadlift double over hand no hookno belt
140x5,160x3,200x1,
Alt grip dead add belt
220 x 1 - hold 20 seconds
Misc grip stuff - two hand pinch,1hand dead ,1 hand pinch in between sets
DB flat bench
30x10,40x5,60x4x2sets
2 board press
100x5,140x3,160xmiss
Ab circuit
Hang leg raise to hand x5x3sets
BB twist x 20 x3
Behind neck split jerk technique barx10x3
Wewighted ab crunch x 20x3

[abowe]

Sun
Bend Nails x 3
Grippers by various up to 3 attempts at coc no 3.

Tues
Power snatch
40x3,60x3,80x3,90x2singles
Snatch pull
110x5
Back Squat
60x5,100x5,140x3,160x5,180x3,200x1
Circuit
Close grip bench 100x5,120x5
BB Curl 40x10x2
BB twist 20x2
chinese situps 20x 2

Skip 5 mins
Bike 10 mins

[abowe]

thurs
Snatch test
24kg bell 10mins - 160 80L/80R change every 10 reps

Behind neck push press
60x5,80x3,100x3,120x2
Circuit
weighted abs x20x3
Heaves(overgrasp,last set neutral)x8x3
db rotator cuff stuff x 20 x 3

[myles kenihan]

Excellent dude. Well done on those snatches. I bet that got you breathing.

[abowe]

Cheers, yes absolutely,
I was well and truly shattered by the end. My duaghter Stella wanted me to untangle her headphones but I had to make her wait for a good while before I could catch my breath. Lower back was fried.

[abowe]

Sat
Circuit - no rest between exercises 2 mins between sets
Oly front squat
60x5,100x5,110x5,140x3
Bench
100x5,100x5,110x5,120x5
Ezybar curl
50x5,70x5,70x5,50x20
Glute ham raise(off the back of the lat pull down to box)
bodyweight x 5,5,8,8

Light swim and stretch

[imported_Rick]

Oly front squat
60x5,100x5,110x5,140x3

Solid FS mate!

[abowe]

Sometimes its helpful to have a big fuel tank(aka guts) :wink: helps with the front squats

[abowe]

Mon
Power snatch
40x3x2,60x3,70x3,80x1x3
Overhead Snatch grip squat
40x3x4sets1 hand no hook olympic bar deadlift dead lift
60x3,80x3,90x2,100x2

Superset
Ezy bar curl
40x10,50x10,60x10,70x8
DB 1 arm push jerk
30x5, 40x5, 45x5, 50x3

Superset
Lying cable bicep 3 sets 20 reps
Cable push down 3 sets 20 reps

Absweighted 90 degree crunch 10kg x10x3
lying leg raise 10 reps x3

[abowe]

Tues
Back sq
60x5,100x5,140x5,170x3x3,100x20

Circuit
DB bench
40x5x3
BB row
80x5,100x5x2
Prone pullup
x20x3
Single leg leg extension r leg only
20 repsx3

Stationary bike -intervals 12 minutes
_________________

[abowe]

Thurs
Power Cleans
60x5,80x5,100x3x3

Run
10 mins

[abowe]

Power Snatch
40x5,60x5,70x3,75x3
Behind neck push jerk
60x5,80x5,100x3x2sets
Bench 120x5x3sets
Glute Ham raise 8x3sets
Abs
Hanging feet (legs straight) to hands x5x3
Crunches x30x3 Sauna & stretch

[abowe]

Mon
2x24kg kb LCCJ
20
2x24kg snatch
10
2x24kg kb LCCJ
15
2x24kg snatch
10
2x24kg kb LCCJ
15
2x24kg snatch
10
2x24kg farmers hold
until I got bored
Double KB drills are fun :)

[myles kenihan]

What you think of the double snatches dude? They're Karim's pet lift. He's gotten heaps strong on a pretty straight diet of them.

[abowe]

Yes a very good exercise. It forces you to be fast and explosive as opposed to some of the other drills where you are focusing on economy of motion. I like it.

[abowe]

Tues
Globo Gym
Back Sq
60x5,100x5,140x5,180x3,100x20
Power hang snatchx4 x full snatch x1
60kgx3 sets
Glute ham raise
8x3 sets
Bench
60x10,100x5,140x3,3,5
DB row
40x20,45x10x2sets
Super Set
Tri push down
85kgx20x3sets
abs x 20x3sets

Run Intervals 12 mins

[myles kenihan]

Did you drop the bar and yell whoaarr! With a name like Globo Gym you'd be tempted.....

[abowe]

Thurs
1x24kg snatch
20/20,20/20 - 2 mins rest 20/20/10/10
Gym
Behind neck push jerk
60x5x2,80x3,100x3,110x3
Run Intervals - 10 mins
No Myles I have moved to this new gym, so i am on best behaviour. :)

[abowe]

Fri
Hang power Cleans
60x5,80x3,100x3x2sets
Oly front sq
100x5x2sets
Concept 2 Row
500m x 3 sprints few minutes between sets
1:47, 1:42, 1:48
Sauna

[abowe]

Sun
Deadlift - double overhand no hook-2 inch undersize plates
60x5,100x5,140x3,180x3, - alt grip 200x3 double overhand 110x20
BB Curl
60x6x3sets
bike 20mins

Sauna&spa
Gardening 2 hours

[abowe]

Mon- kettlebells
24kg kb
Double kb Jerk,
20x 2 mins rest, 20x 2 mins rest, 10 x rest in rack 20 secs then 5
1A Swing
60L/60R

[abowe]

Tues
Back squat - no belt
60x5,100x5,140x8,180x2
Behind neck push jerk
60x5,80x5,100x3,110x3
Superset
Bench
60x5,100x5,120x5,140x3x3
Glute ham raise
x8,8,8,8,8
Abs
Run - 10 mins
Sauna - Stretch

[abowe]

9:30 min 24 kg snatch set

Hand change as follows 20/20/20/20/20/20/10/10/5/5 - 150 total.

[abowe]

Fri
Deadlift
60x5,100x5,140x3,180x3x3
Partial deadlift from knees
220x3,260x3
Bike 10 mins, Run 10 mins
Stretch

[abowe]

Sat
DB Row
40x20,50x12x3
DB pull over-touch floor with db
35x10,40x10x3
Db bent over fly
20x12x3
Ezy bar standing curl
40x12,50x10,60x8
Seated cable row
Stack x 12 x 3
Standing DB curl
10x10,12x10,15x10,18x10,20x10(20secs between set)
Abs x various
Swim , sauna etc
I have been getting a few minor twinges in my right shoulder. More basic rear delt exercises and rowing type movements once a week.

[abowe]

Sun
12 min run
3x500m sprint on C2 Row
1:44,1:48,1:46
Bike
12 mins
Stretch

[abowe]

Tues
Pwr Clean
60x5,100x3x3
Bck Sq
100x5,140x5,160x3x3
Bench
60x4,100x5,140x3,150x2
Horizontal pullup
20x3sets
Run 10 mins
Abs
Bike 12 mins
Stretch sauna etc

[jd]

Adam

I love that your warm ups are my max

[abowe]

Hi Jamie,
Thanks for the encouragement, I think I might be carrying a few extra kgs in girth than yourself, so that might help. Hopefully my fitness will improve and get a bit closer to where your at :)

Todays short one

Power snatch
60x5(hang),70x3,80x3
1 Arm DB push jerk
30x5,40x5,50x5
Run10min'
Bike 10min(buckets of sweat!)
24 kg 1 hand swing(after return from gym, pick up kids and shops)
50/50

[abowe]

fri
Zerckers
60x5,100x5,140x5, add box 120x8
1 hand dead lift(each hand)
60x5,80x3,90x2,100x2
Glute ham raise
8x4sets
Disco muscles, ie bicep curl
45x10x4sets
C2 Row -easy
500m-2min,500-2min,500m-1:42
straight hanging leg raise to hands -3 sets x 5
abs - various, Rotator Cuff stuff-thera band
stretch

[abowe]

mon
Sq
60x5,100x5,140x5,160x10,140x10
Leg press
4sets up to 250kgx10-easy
ham curl
20,10,10
Mower starts
40x10,50x10x3
DB Pull Over
40x10,50x10x3
Rear delt fly
27.5x10x3
Seated cable row
full stack x12x3
Bench
60x10,100x5,140x3,140x5
Bicep curl
x 60x10x3
Lying cable bicep curl
x20x3
Bike - 20mins

[abowe]

Wed

C2 Row
3x500m row, 1:39, 1:42,1:48 - fisted!
Run 10mins
Bike 10mins

[abowe]

Fri 10 Oct
Power Snatch 60x5x5
20mins
Cardio abs

Sat 11
2.5 hours foundational db and bb work
old school bodybuilding style

Thurs 16
1 hand LCCJ x 24kg
40(20l/20r),40,40 (minimal rest)
skip 3 x 2min rounds
abs fit ball stuff
run -hard (for me 12 mns)
Heavy grip 250 grippers x lots of singles and doubles

[abowe]

Fri
Back Squat
60x5,100x5,140(+belt)x5,180x3,200x1(arse to grass), 140x10
Good morning
60x10,80x10,100x8
Bench
60x5,100x5,120x5,140x3,120x8,60x30(10close,10mediu m,10wide)
Floor press
60x5,100x5,120x3
Tate Press
20x10,25x10,30x10
Abs
finish

[IYE]

Sheesh... Nice work on the squats there Adam! And a solid session in general!

Richard

[abowe]

Cheers Rich. Getting used to my new home(gym). Are you still doing the crossfit (mikes gym) training stuff? hows it going?

[IYE]

Yeah still doing the performance menu stuff which is going great, I really enjoy the O-Lifts. Still do about 2-3 KB sessions per week as well.

Oh, and I am doing this 100 day burpee challenge, Day 1: 1 burpee.........Day 100: 100 burpees
Today is day 97

[abowe]

Mon night

double LCCJ 2x24
10,10,10,10,15

[abowe]

Tues
100kg atlas stone
Load onto barrel 5x3 sets (scoop method, ie no lapping)
Rolling thunder in between sets of stone
60x3,70x3,77.5x2
Sledge stuff
24kg Kb juggling 1 and 2 hand, around body pass figure eights etc - just for a change
snatch, swing for fun
Grippers - COC x 5, No 2 x5(3L), HG 250 R 5 x singles and static hold 10 secs

[abowe]

Thurs
Bench
60x10,100x5,140x5,100x20
Back sq
60x5,100x5,140x5,180x3
Behind neck BB push jerk
60x10,80x5,100x3

[abowe]

Sun
Hang Clean
60x5,80x5,100x3x3
Snatch grip deadlift shrug(pull)
100x3,120x3x3
DB mower start
40x10,50x10x3
super set
over grasp chin x 8x3
superset glute ham raise x8x 3
Prone pull up(smith machine and box)
15,20,20
DB Curl
up and down the rack
Run 12 mins/cycle 12 mins
Sauna - stretch

[abowe]

Mon
1A24kg snatch
30/30,2mins rest, 20/20/2mins rest,10/10

Tues
Sq
60x5,100x5,140x3,180x3x3,140x8
Bench
60x10,100x5,140x3,120x5,120x5
C2 Row
500m:1:41, 1:45,1:47
Bike -20 mins

[abowe]

Power hang snatch
60x5x5 - fast low rest
Run interval, incline x 10mins
Abs x 3 circuits
BB twist x 20
Fit ball situpsx40

[abowe]

Sat
Partial Deads - from bottom of knee
100x5,140x5,180x3,220x3,260x2
Good Morning
60x8x2,80x5,100x5
Bench
60x10,100x5,120x3,140x5
Standing 1 A DB push jerk
30x5,40x5,50x5
Mower start db row
50x10x3
rear delt fly
20kgx10x3
Glute Ham raise
3sets of 8
Db curls up and down the rack
abs

[abowe]

mon rest - bike ride with the children

Tues
Squats
60x5,100x5,140x3,180x3,200x1,140x10
Power cleans
60x5,80x5,100x3(ugly so called it quits on the cleans)
close grip bench-fast
60x10,100x5x3
superset abs x various
Run 10 mins easy

[myles kenihan]

Be still my dog of war

[abowe]

HI Myles
Long time no chat. How is project mayhem?

[abowe]

Thurs
Session 1
24 kg kb swing 1 hand
30/30
30 mins cardio (running, bike etc)- stretch

2 hrs later
Superset
Standing BB french press
40x12x3
BB curl
40x10x3
DB Pull over
40x10x3
Abs
x3 sts various reps and exercises

DB Hammers -27.5x10x3

[myles kenihan]

Made the move. Now looking for somewhere to live.

[abowe]

Fri
50min walk

Sat
2 inch below parallel box squat
60x5,100x5,140x5
45 degree leg press - explosive(full range of movement)
sets of 20 reps up to 220,10s up to 280
Glute ham raise
3 sets 8 reps
seated cable row
3 sets 12
Prone pull up
body weight x 15x3sets
Floorpress
60x5, 100x5,120x5,140x3(with assitance on third)
Tricep circuit - little rest as possible
DB tate press sets x 10x3
bench dipp x10x3
cable pushdownx20x3
Ezy bar curl
35x10,55x10,65x10
Cable bicep dropsets x 3
Sauna

A big one today, 2 hours -high tempo. This training fits in the base conditioning area. Always good to go back to the basics. My new training partner is showing the scars of war today, having trouble sitting and standing at work, heh heh hehe

[jd]

Hi Adam

what is a prone pull up and a tate press?

jamie

[abowe]

Hi Jamie,

Tate press - view pics on the following

http://www.weightliftingdiscussion.com/tatetri.html

On a flat bench or an incline bench set at a low
angle, begin with a set of dumbbells sitting on your
chest with one end facing up and palms facing your
feet. The "bells" of the dumbells should be touching
each other.

Extend the dumbells up to about the half
way point where you will then start rotating the
wrists and turning the dumbells horizontally so that
at lockout, the dumbells are completely horizontal.
The lower bells should remain in contact with each
other throughout the movement.

the prone pull ups are also called horizontal pullups. I am not sure what else thay are called but they do have other names

You basically place a low box inside a smith machine. Lower the bar to approx 1 m off the ground. Place your feet on the box and hang from the bar so that your body is horizonal and close to parrallel with the ground. Pull with the arms and raise the chest to the bar, touch and lower. the body should remain rigid throughout the exercise.