No frills Girevoy Sport training

[Paul in Hobart]

About time I posted a log here. FWIW . :) some of you might think I lie around in a bean bag sipping iced tea or licking lamingtons all day....Anyway here's what's been happening the last couple of weeks. Sessions are fairly short with the goal of progression mindful of the need for adequate recovery.

28-29/4

Labour

[imported_Rick]

Thanks for posting mate. Many can learn from your training logs.
The only problem is, your workouts make me feel lazy- even when your not pushing it :!:

BTW- met a guy called Dean from Tassy. He came past and picked up a 48. He is one solid unit! You know him? He did mention he knew you.

[Will S]

You know him? He did mention he knew you.

Tasmania's population is close to 26. And up to 30 in the tourist season.

Of course he knows him. Probably related too [By blood, and spouse].

:D :D :D

[Paul in Hobart]

met a guy called Dean from Tassy

Don't think I've met a Dean, Rick. Well not in person. Solid? Solid muscle or what? How did he pick up the 48? Curl or snatch :lol:

And Will my lad , just to let you know that I'm a British bulldog , migrated here in 1970. Not a convict , don't have a scar on my shoulder. So sorry to dissect your hypothesis apart!

[bruceb3]

Paul,

After reading your posts in the past, I have often wondered what training you do to be able to put up those numbers in the snatch and jerk, so thanks for taking the time give a bit of an inside view at what needs to be done.

cheers,
Bruce.

[imported_Rick]

Don't think I've met a Dean, Rick. Well not in person. Solid? Solid muscle or what? How did he pick up the 48? Curl or snatch

He's in the special ops- 105kg muscle, very athletic and strong. DL ~580lbs!
*Dean might not be his name?

[Paul in Hobart]

Jason not Dean. Solid all right. I'll have to have a go with that beast now there's one in Hobart. :P He can have a turn at snatching my anvil :twisted:

[imported_Rick]

That's right- sorry.
Seek him out and take on the Beast challenge!
Still waiting for someone to do that here in Aust!

btw- what do you do with that anvil, other than scare people?

[Paul in Hobart]

what do you do with that anvil, other than scare people?



I used to play with it quite a bit (stop smirking Will) when it lived outside. I was doing some amateur smithing and have half built a small forge (another unfinished project) for future excitement. Anyway I dressed the surface and have been loathe to let it rust up again. So it's in my workshop. Every now & again I pick it up and do 5-10 presses. Like pressing stones , it's awkward and dangerous in many regards. Zercher squats are quite fun, and leave some impressive impressions on your forearms. I have carried it by the horn , without chalk , but my habit of high rep snatches take away some of my absolute grip strength so most days I find this stunt tough.

Anvils are to be respected. They are weighted oddly , move unpredictably (well , the severity of any injuries is fairly predictable) and are not exactly designed to be lifted overhead. What I haven't done , but what would be interesting , is to attach a chain and try dragging it. Muchos friction and no doubt it would plow deeply into the earth even though it's only a cwt (that's 50kg).

[Paul in Hobart]

8/5 football training
9/5 DOMS therefore didn

[Paul in Hobart]

16/5
PM warmup deadlift up to 160kg
2x32kg rack squats 6rpm for 10 minutes. Put bells down in b/w sets.Very intense & nasty and no wonder I have avoided these...but they are necessary.
28kg bent press for shoulder tightness 5x3/3

17/5
Misty warm autumn morning - easy run 12 minutes followed by 5 minutes crawling on hands & feet (hard). Then a breakfast of freshly-picked ultra delicious & healthy coprinus comatus mushrooms on toast. A nice way to start a busy day

19/5
Have found intensity approach a bit tough of late

[bruceb3]

16/5

Volume approach today ; all jerks 6rpm & 2mins rest b/w sets
2x32kg : 6,6,9,12,12,9,6,6,6,8,8,6,6 total 100 (pr) in ~40mins
Very aware of technique today , more power is developing and for once , no backache!



Hi Paul, So backache is just a part of jerks? I stopped with the jerks because of backache. I thought that I must have bad form.

[Paul in Hobart]

No...I've been prone to backache all my life...too much sitting (study , work) and a natural tendency to lordosis. Jerks have been in fact very good for my back . When I switched from using 24s to 32s nearly 2 months ago my back sensed this was a big jump and complained. I was doing too much too soon , but now I've found the right balance, plus yoga has really helped. Smart recovery is the key in GS (and other sports!)

Backache in jerks reflects weaknesses and probably bad technique as a result of weakness. Once technique is sorted , back is fine. I can say that GS training has been a godsend for my back. Before that , all these weird and wonderful TGUs and stuff were not really helping.

Undoing postural patterning (up to 6-7 hours of static sitting, 5 days a week) takes significant volumes of training to reverse. That's my choice because I don't want to lose mobility like 99% of the sedentary population older than 25. Plus , I like personal goals and numbers achieved in GS are an easy way to monitor progress.

As I said , GS style training has been just what the doctor ordered.

Paul

[Paul in Hobart]

24/5
Off to Borneo for 2 weeks soon
Having a local comp in mid July
Need a volume launch pad, plus something to fall back on when mentally tired
Hence :
Appetizer: bike 12mins , spinal wave 2x20reps, 24kg swing/snatch 10/10
Entr

[abowe]

100/100 24 kg snatch in 11 mins, impressive! Great endurance, how are your hands?

[Paul in Hobart]

how are your hands
Soft as a babies. High rep snatches are all about technique , overhead stability , strong fingers and "relaxed willpower". Also , I use chalk over bare metal.

The 24kg is pleasurable ; 2 pood is a bit tougher but much better than when I started!

[vladimir]

Paul,

I'm curious what is the best chalk up method :

a) put chalk on KB handle only
b) chalk up your hands
c) chalk up both

What is your personal experience and anyone else who reads the training log ?

Vlad

[Paul in Hobart]

Vlad I chalk both , but chalk can be a bastard ie if you grip the bell hard with your palm.. One way to reduce the sandpaper effect is to wipe the palm of chalk but leave some on the fingers.

It's also worth regularly sanding the handle and then chalking. Wipe the handle of metal dust first. You need to rub the chalk in 2-3 times before it forms a nice smooth layer. And carefully rub off the excess. It shouldn't be lumpy.

Over time you will learn to like chalk. And really, calluses shouldn't be a problem with good technique and particularly , stopping as soon as you get any sense of pinching. Discretion is the better part of valour. Have a bath and pare the lumps smooth, with a knife blade , like a real man , crikey :lol:

I use a scalpel blade...

[Paul in Hobart]

29/5-9/6 Borneo. Crappy standard resort gym ; in vain tried to do kb drills with dbs and failed. Handles too skinny and too much wobbliness. Did some 2 hands anyhows with 32/24kg just to freak the elliptical guys out :>D.

In the end settled for OH squats , pistols, Hindu squats and swimming.

11/6 Schedule now : Steve

[Paul in Hobart]

19/9
Misc leg work then jump sq
70kg 1x20
90kg 2x40

20/6
Kb joint mobility

21/6 feeling tired
KBJM
2x28kg jerks 8x10 ,on the minute
2x32 FSq 5x6
Yoga

23/6 KB class

Deadlift up to 120kg 4x4 varied grip , fast as possible.
32kg 1 arm C&J 5/5 160reps/16mins
Bw hang 45/60 s; 50/60s

26/6
Steve Cotter w

[Paul in Hobart]

2/7

Run 1 hour ,

[Paul in Hobart]

7/7
KB class 3 hours

8/7
Warmup : Barbell c&j up to 60kg x3 ; Barbell OHsq 45kg
2x24kg Long Cycle 55 in 10mins (conservative; inaugural pr)
28kg OAJ 30/30; 15/15
2x28rack hold 5 mins

9/7 the 48kg arrived

[imported_Rick]

How's the 48 mate?
Handle thickness ok?
Overall look?
Be keen to hear your feedback.


2x24kg Long Cycle 55 in 10mins (conservative; inaugural pr)

Very, Very solid mate!
Looking forward to hearing your results on the 15th- 2 more PR's just round the corner.............no doubt!

[Paul in Hobart]

The 48 is a very nice bell Rick...cannot fault it. I can fault my genetically shortish hands but I was after some portable indoor thick grip training implement! (anvil not allowed inside). I can also fault my short limbs and general weakness which gives my body alarm signals after I clean the beast (the bastard). I won't be pushing this OH anytime soon :( And even holding it in a pistol position is really hard. So yes it will come in handy for lightweight strongman training , something I always find quite fun. Plus I will continue to do rows and swings as they will help GS. In the warmer months walking the bastard around the property will give me hours of pleasure and pain, esp if I can borrow jason's as well :evil:

Thanks again for getting this over the pond. Very decent of you. My wife is horrified but I'm used to that!

cheers
paul

[Paul in Hobart]

10/7
28kg cleans 42/42 strict 6rpm : 28s have glorious shiny metallic red handles which are far too nice to strip down to the metal. More grip work as a result, though not an ideal situation. This 28 is my

[Paul in Hobart]

12/7
Farmer

[imported_Rick]

Great numbers Paul :!: :!: :!:
Your setting the bar very high in one very tough sport to excel at.

[winnie]

Fantastic numbers Paul, LC ouch! Looks like you have a bit more left in that event just tuning your pacing.

[Paul in Hobart]

Thanks for the encouragement fellas!

16/7 recovery
AM
Squat 40kg,60/70/80 all 1x5 ; 90x2x5 ; 80x6
GM 40kg1x6 60kg 1x6
Jump squat from floor 30kg 3x8

PM weighted dips 10kg 1x5 , 20kg 3x5

17/7 2x28 cleans 4mins 20 reps felt stuffed

18/7
AM woke up with a cold. Hence explains yesterday

[Paul in Hobart]

23/7
Squats 85kg1x4 , 90kg 1x4 , 95kg 6x2
Presses 40kg 1x3 50kg1x3 , 60kg 3x3
Jerks 60kg 1x3 ,70kg 3x3
2x32kg LC 18 reps 1st try of this, made level 3 , ha! 26 is L2 After the

[Paul in Hobart]

27/7
Squats 85kg1x4 90kg 1x4 97.5kg 5x6

28/7
KB classs 3hrs
40kg jerk 23/25 in 5:15 (pr)

29/7
Squats 85kg1x4 90kg 1x4 97.5kg 6x2
40kg swings 20/20 , 40/40 , 30/30 felt strong
2x24kg jerks 6 straight , rest in rack then hang , 20 minute set only stopped by my right hand going numb in the cold

[imported_Rick]

20 minute set
That's a looooong time!

Did you have many in the class?

[Paul in Hobart]

Did you have many in the class?
about 8-9 per class (2)

20 mins is a short time with that weight . And I was resting during the set so compared to your average Russian I'm a slacker :) Also , no pukey , and straight afterwards I wandered happily inside & devoured dinner.

[Paul in Hobart]

30/7
Squats 85kg 1x4 90kg1x4 97.5kg 6x6

31/7
24kg clean & press 100/80 1 set , comfortable pace , no resting in rack or hang, unchalked bell got slippery (did these in the dark and cold!) and as I had started to actively grip, decided to bail out.
In a prefatigued state then did 32kg snatches 20/20 segueing into 10/10 just to work on form when tired. Just a little experiment. I am liking cleans + presses/jerks

[Paul in Hobart]

4/8
AM KB classes 3 hrs
PM Oly warmup
Then squat 85kg 1x4, 90kg 1x4 , 97.5 kg 5x5 , 107.5 kg 1x1

[bruceb3]

30/7

31/7
24kg clean & press 100/80 1 set , comfortable pace , no resting in rack or hang, unchalked bell got slippery (did these in the dark and cold!) and as I had started to actively grip, decided to bail out.


Paul, when you say "clean & press" is that a push press or a strict press from the shoulder?

[Paul in Hobart]

It's a "GS" press. Drop the shoulder and load up the lat then drive straight up. A bit of body twist helps and I rested mainly in the rack position. But legs stayed locked when I pressed!

[Paul in Hobart]

5/8
Farmers hold 48L40R 1min, 2

[Paul in Hobart]

12/8
48kg swings 20/20 ; 15/15; 15/15; 10/10

13/8
Week 5 of 6 week squat program
90kg 1x4 ;97.5kg 1x4; 115kg 3x3

Warmup 2x24 & 2x28 long cycle
Work 2x32kg long cycle C&J 35 reps in 9:47 pr by 17 reps :D
Could have gone 10 mins with 3-4 more reps , still a long way off what I feel is

[imported_Rick]

Work 2x32kg long cycle C&J 35 reps in 9:47 pr by 17 reps

That bar your setting Paul, is getting very high!!! They are great nos mate!

[Paul in Hobart]

15/8
Squats 80kg 1x4 , 90kg 1x4 , 97.5 kg 6x2 + some leg curls for quad lockout (:>)

16/8

Barbell power clean & jerk 60kg 3x3 , 70kg 2x2 , 80kg 2x1 , 90kg 1x1, 70kg 1x3
2x32kg jerks 5.5 mins , working on technique ; 20 reps
2x24 long cycle C&J 64 reps in 10mins (steady 6rpm until last minute)

The words "no frills" spring to mind. I was fairly cooked by the above , but there remains much to learn.

[rapture]

Hey Paul,
what would be a basic template for someone(me) wanting to start out doing the GS type stuff.


Steve

[Paul in Hobart]

Steve - I'll pm you tonight or tomorrow re GS basics. Having another go @ the challenge soon?

17/8
Squats 70 1x4 ; 90 1x4; 97.5 1x4 ; 120 2x2

18/8
Am kb classes 3 hrs
Pm 32kg clean & jerk 48L 2 mins break 50 R , both 5 min efforts

[Paul in Hobart]

19/8
Day off : 40kg farmer

[jamie douse]

Paul,

did you complete 50 x 80kg squat jumps?

[Paul in Hobart]

Yes. Would've kept going but the shoulder muscles were getting cramped plus I had to get back to making dinner before my wife & son got back from hockey...

[jamie douse]

Yes. Would've kept going but the shoulder muscles were getting cramped plus I had to get back to making dinner before my wife & son got back from hockey...

wow

oh and happy birthday :)

[Paul in Hobart]

21/8
A lazy 40/40 2 pood snatches , 2 mins bw sides. Haven

[Paul in Hobart]

26/8

Hours of gardening today ; incl rolling a gnarly landscaping boulder uphill ~ 50 metres

[abowe]

Well done on the squats, will help everything. As they say "build the base"

[Paul in Hobart]

Thanks Adam! I could easily go on with a squat program but it might interefere with GS results. I would probably prefer to work on front squats ; need Oly gear and a different rack so I can drop them from time to time. Back squats are excellent for my overall back strength though , and certainly help with the rigours of 2x32 work.

I keep eyeing off the Atlas Stone though & may work on that kind of strength over spring/summer...just for fun.

[Paul in Hobart]

28/8

32kg LC C&J 10/10 mins L/R (44/46) ~4rpm is my working pace @ present
Jump squats 70kg 1x20 ; 90kg 1x40

[abowe]

Basque style stone lifting!!

[Paul in Hobart]

30/8
40kg jerks 3x5/5 , LC 1x5/5
2x24 jerk sprint 5mins 58 reps
40kg swings 30/30 ; 20/20

Basque lifting can wait... :roll:

[jamie douse]

Paul

your sets of jump squats - how deep are you squatting and then how high off the ground you jumping?

[Paul in Hobart]

Very good question Jamie! I've never had it explained by any world class girevik (well I'll get the answer soon if I translate the Cyrillic) - but the JS is used to mimic the kb jerk. So, because of the leverage factors your work sets need to be heavier than your combined kb mass eg 2x24 - use at least 60-70kg ; for 2x32 use 80 up to 110kg or so.

Depth - enough to mimic the first dip. No need to go deeper. The hardest thing about kb jerks is generating power from a 1/8 squat...you need to go a bit beyond the range of this. Height? Well you choose a weight which is easy for 1 rep for a start. then , as jerks are ALL about speed , you make sure you can launch the barbell & you off the ground as fast as is reasonable. If it's too light the bar will leap off your back and you don't want the constant pounding. If it's too heavy you will not be able to move plyometrically. Just a small jump is enough , but work on speed.

It's an optimal weight for your strength ; that is why the recommended set length is around 40 reps... Use shorter rest periods to build endurance.

Don't go too fast - if neccesary use a clock, & stick to a sub-lactate threshold. You might find the shoulder/back muscles cramp a bit from compression - just lower the reps and increase the sets 'til you adapt.

Remember, success with jerks comes from leg power - not the size of triceps/deltoids. Every time you jerk the kbs think/feel the contribution from your feet/calves/thighs and then core. The arms are just there to lockout & guide kbs quickly back down. Using light kbs really allows you to analyse the movement i.e. the power generation /linkage sequence.

Cate Imes (USA master of sports) wrote this recently. You must cut & paste this on your wall :

"It really is all about awareness and that ties into what my Martial Arts Instructor has descibed as the 4 stages of Mastery

1. Unconscious Incompetent - Basically you have no idea you aren't moving well
2. Conscious Incompetent - You know you aren't moving well
3. Conscious Competent - You move well, but you have to think about it, in terms of this discussion, you focus on being precise on every movement.
4. Unconscious Competent - Highest level obviously..You don't even think about it."

Well Jamie - off to class & learn some more! Like Cate, I'm often in stage 2 - sometimes in 3 , but a long way from 4.

Stayed focussed! Mastery of anything takes major committment & focus.

Paul

Legs , legs , legs... :wink:

[Paul in Hobart]

1/9
KB classes 3hrs
2x32 rack holds 2,3,5,2,2 mins
24kg dips 3x5
2x32 cleans 5,5,5,5,10,10,10

2/9
72.5kg power cleans , a few sets of 3
24kg snatches 75/75 (5mins , 4 mins)

3/9 stiff back today (& last night). Must be the heavy cleans.
Did some 70-80kg squats and JSq
& 50/50 snatches(24) , fast, to loosen up
Oh & some windmills too

[imported_Rick]

2x32kg jerks 7mins

How many reps all up mate?

[Paul in Hobart]

3rpm as stated! ie 21 @7 mins plus another 9 total 30.
I have done 35 in 10mins recently but it's very much an "on the day" result. Sometimes you struggle, other times you feel energetic.
But you don't improve unless you put in the work on a regular basis.

[Paul in Hobart]

5/9
2x32kg jerks 3,2,1,1,1,1 mins @5rpm ; 1 min @ 12 reps total 57 reps
Working on speed.
40kg jerks 2x 10/10
72.5kg squat jumps 3x40

[Paul in Hobart]

6/9
32kg snatches from cold 35/35 , a bit rusty
24kg sn 35/35
32kg cleans 10/10 ; 30/30 (1 min sets), 20/20 ,15/15

9/9
Squat 102.5kg 4x4
2x20kg LC 1x90 (10 mins)
32kg snatch 25/25
Farmers holds 48kg 3x1min sets ; 40kg 2x1 min sets
32kg two hand swing 3 mins
Hangs from bar

10/9
Cycle/run 20mins

11/9

Climbing gym 2hrs
LC 2min sets 2x16/20/24/28kg 12/9/6/5rpm
LC 2x32kg 5mins @4rpm 1min break 4 mins@3rpm
Jump sq 77.5kg 1x40 (2 mins)
Farmer

[Paul in Hobart]

13-14/9 honest labour - building climbing gym for my boys ( & me)
Lots of ART & yoga in the evening, ironing out as many tight spots as possible pre X world comp

15/9

10 a.m. Kb class 1.5 hrs , kept it loose & light
3 p.m. nakf.com cross world girevoy sport competition

Firstly LCC&J with 2x32kg

[imported_Rick]

Great results Paul!!
Your ability to continue to push, train and compete in such a tough sport- and put up very competitive numbers- albeit mainly by yourself, shows incredible discipline and determination. My hats off to you mate.

[winnie]

LC C&J with 2x32's x 38 without putting them down! Solid work.

I like the double LC it REALLY kicks my arse, I can't find any where to rest. After a couple of minutes I find it hard to breath in the rack and a minute or two after that and resting in the hang destroys my grip.

Great effort to go the full 10min.

[abowe]

Well done Paul! Staunch. :twisted:

[Paul in Hobart]

Thanks fellas! Even if all I am doing is providing online entertainment , it is an interesting experiment i.e. to see how much physical abuse an ageing body can take. I can say however it is far far kinder than other forms of exercise I have tried.

And Winnie , yes - not putting the bells down changes one's attitude to kbs! Mind you when you get good you don't need to rest :) Unfortunately I have not reached that stage. With the 32s I rest a few secs in the rack , do 3-4 reps per minute and rest in hang from 45 secs to the top of the minute.

The up side is that this cross trains me for snatches. Long cycle is the duck's guts for the kettlebell minimalist. I've given up the pressing stuff , as a rule.

Going for 10 minutes is the key...whether you use 12s or 32s. It's like running a race...better to jog all the way at your own pace than try to keep up with the leaders and only last a few hundred metres.

One sneaky way to go the 10 minutes is to pick up the bells in the 9th minute and go for it :twisted:

[jamie douse]

One sneaky way to go the 10 minutes is to pick up the bells in the 9th minute and go for it Twisted Evil



:lol: thats the only way ill get to 10 minutes

Great work Paul

[Paul in Hobart]

16/9
Jump sq 72.5 kg 40,45,50 reps - 1 min bw sets
2x20kg Fsq 1x20
Swim

17/9
2x20kg SC 10 rpm : 5/3/2 min - total 100 : getting the healing blood back into the limbs and back!

18/9
Short sharp 24kg LC 50/50 then snatch 30/30

19/9
Climbing gym

20/9
SC jerks
2x20 2min @10rpm
2x24 2 min @8rpm
2x28 3,2,1 min @ 7rpm
LC
2x28 2min @ 5rpm
2x24 2min @6rpm
1x32 3L3R mins @10rpm

[Wesam]

That's right- sorry.
Seek him out and take on the Beast challenge!
Still waiting for someone to do that here in Aust!



What's the beast challenge?

[Paul in Hobart]

48kg bell - do a pistol , pullup & press with this weight.
I have done the old beast challenge (40kg). Old as in >40yrs...

[Wesam]

Man, just reading all that made me tired. But it pumped me up and even though I'm fasting, grabbed the bells and went outside and had some fun. Wife decided to join me and she's progressed to a 12 from the 8's.

Some of the abbreviations have stumped me though.

I'm sure I'll catch on soon.

I believe I communicated with you a while back through email Paul..... if it's the same Paul.

[Wesam]

48kg bell - do a pistol , pullup & press with this weight.
I have done the old beast challenge (40kg). Old as in >40yrs...

Pistols I'm still trying to get the balance and technique right, so that might be a while lol. Funny how you can squat a bit on your back but asked to do a bodyweight pistol and you fail miserably....

I've got a 40 and an 8.... might hang them and see if I can pull up. and see if I can press the 40.

Boy do Kettlebells put you in your place.

[Paul in Hobart]

Yes Wesam it's the same Paul!
Abbreviations : SC = short cycle (jerk 2 bells from the chest repeatedly) ; LC = clean & jerk each rep.

Beast challenge : good luck! Just holding the 48 out in front is hard enough ; you'd be hard pressed to pistol it. I'm not sure using 2x24 would count . FWIW I have pistolled 44kg (20+24) on my right. Just a stunt though. And with any stunts = risky.
cheers

[Paul in Hobart]

21/9
Gardening all day , then JS 70kg 1x20 ; 90kg 1x25

22/9
Gardening , doing what people usually do with oxen/tractors
That certainly stiffens up the hip flexors , etc
Had a go at the triathlon FWIW , felt tired so just used 20kg; 1 min bw sets
2x20 LC 50/10mins
2x20 SC 62/10mins
20kg snatch 90/110 5/5 mins
Pretty lazy really but the concept is sound.

23/9 back on the running track for spring, wet & heavy though it was
2 miles in 12:30 , just a baseline
Back home for sharp barbell work
Power jerks , up to 62.5kg 5x3 , 67.5 3x1
Dips and pull-ups bw+24kg 3x3
Jerks 52.5kg 1x12 fast finisher
Almost crossfit

[Paul in Hobart]

25/9
Squats
Full 60,70,80,90,100,110kg 1x4
Jump 82.5kg 1x80
2x32 farmer

[Paul in Hobart]

28/9
2x16kg Uncle Tobys lite triathlon 10/10/10 minutes no rest , good for cellulite this one :lol:
LC c&jerk 100
SC jerks 130
Snatch 244 (120/124)

[Paul in Hobart]

30/9
40kg OAJ 5x5/5
2x32kg rack hold 10:00 wth pr! Another psychological barrier bites the dust...

[Paul in Hobart]

30/9
40kg OAJ 5x5/5
2x32kg rack hold 10:00 w.t.h. pr! Another psychological barrier bites the dust.

1/10/07
Felt like a 10 min set of something
24kg snatches, R) only
20rpmx5 , then sets from hang 10,10,10,15,16
Total 161 in 10:00 , a pr for the year , as many snatches as I did with both hands in Germany!
Hand is fine .I

[Paul in Hobart]

2/10 bush work on day off , hands pretty cut up (cutting grass, the stuff that actually cuts like paper cuts). Tired legs from up/downhill so just did my LH snatch test with 24kg - 1x110 (pr)

3/10
Power C&J 60kg 1x3 ,70 1x3 ,80 1x2 ,90 1x2
Spider lift 40,50,60,70,80kg
2x28kg jerks 7mins/48 reps pr for time/reps
2mins break
2x24kg jerks 21
Hang from V bar 2 mins
2x32 farmer

[Paul in Hobart]

5/10/07
LC 2x24kg 77 /10mins (pr)
2mins rest
snatch 24kg 40L50R 2/2mins

[imported_Rick]

Not bad for a 16 min workout mate. :shock:

[Paul in Hobart]

Thanks Rick! 16minutes is about all I can manage at my age :D

7/10/07 bw 78kg a bit stiff after gardening plus friday's effort
LC 2x24kg 80 /10mins (pr) broken up as follows 7/7/7/7/7/8/8/8/9/12


8/10/07
Warmup incl upright swings
Squats 60kgx4 70x4 80x4 90x4 100x4 110x2 115x2 120x2
OHS various grips light barbell
2x20kg jerks 1 rep/10secs, a few mins only
Hang from bar 3.5 minutes
2x32kg farmer

[Paul in Hobart]

I

[Paul in Hobart]

16-20/10
Squats sets 1x20 70->90kg
24kg snatches 5/5 mins

22/10
Moving stones incl 130kg off ground
150kg stone rolled 80m uphill, took awhile
Later some stone & 2kb Pressing

23/10
Jerks 42kgx5,62x3,72x2,72x3
2x20 SC 7mins 60reps
2x24LC 10mins 58reps , paced well & solid as.
2x24 1min 22 reps

24/10
Gardening most of day incl stonework
Squats 97.5kg 1x20
Seated presses mixed bag
2x20 jerk 1 min 24reps
Tennis 1/2 hr

[Paul in Hobart]

25/10
Warmup 20s and 24s jerks
2x28 9x7 - 1min bw sets ; Blasted 1x20 in 1min

26/10
24kg snatches 5+5mins 80L85R

27/10
Squats 102.5 1x20
Some 2 kb presses & dips
1hour later 32kg LC 30/30 ~ 10rpm

[Paul in Hobart]

30/10
Gardening all day
32kg sandbag squats 10mins/170reps
24kg snatches 5/5mins @17rpm

31/10
Leg DOMS after squats yesterday
Did some stonework
2x32kg jerks 10,5,5,5,5
32kg swings 40,30,20,10 R/L 20-30s b/w sets
Pull-ups

3/11-4/11 rockscavating & hauling, 5/5 mins snatch 24kg
5/11 barbell jerks up to 80kg singles
2x32kg jerks 12,6,6,6,6 1min bw sets
1x24kgSC 2/2mins

6/11

Stone hauling & lifting
Squat 97.5kg 1x20
Seated presses , few timed sets up to 4mins, just with 2x20. Easing my old shoulders into these.

7/11
Stone hauling 1.5 hrs, biggest was ~ 600kg (some tricks used)
Late evening 20min LCCJ 32kg 170reps(alt R/L every 30s, bell did not touch ground) , felt a bit out of shape , have dropped off past 3 weeks (but inaugural pr)

[abowe]

Congrats on the PR!, you certainly need to have variety to stay interested and helps to build the base ever wider.

[Paul in Hobart]

11/11 boulder work
12/11 boulder work
13/11 boulder work; later 2x20 LC 50reps/4mins and 70m hill sprints x10

14/11
Snatch 24kg 5+5 mins
OAJ 32kg 22/22

15/11
2x32kg front squat 1x22
Hill sprints 100m x11
Some presses
2x32kg rack hold 8mins

16/11
Squat 92.5kg 1x20
2hrs later 2x32kg kb front squat 1x22 (ugh)
Evening : Hill sprints 10x80m

17/11 snatch
2x20 presses 3x10
24kg L) 5 mins

18/11
2x20 jerks 50/50/30/20

19/11
Stone moving etc
Snatch 24kg R) 5 mins

20/11
Hill run 10mins
Hill sprints 6x80m
32kg jerks 1x30L 1x40R

[Paul in Hobart]

23/11
2x32kg jerks 5,5,8,11,8,12 total 50

25/11
2x20 LC 100 reps/10mins

27/11

3hr mountain ride/walk
Stonework
Snatch 24kg R) 5 mins 115pr

28/11/07
Stone work 2 hrs
Snatch 24kg L) 5mins 95pr

29/11
Stonework 1.5 hrs

1/12/07
Stonework, etc 1.5 hrs
Snatch R) 5mins 24kg . 120 pr.

2/12/07
Snatch L) 5mins 98 pr
Jump squats 72.5kg 30,30,30,20
Stonework off & on all day
Snatch 24kg 12/12/13/13 in 2 mins
2x24kg jerks 40/5mins
More stonework

3/12
Farmer’s hold 2x32kg 10mins

4/12
Stonework 1 hr
Snatch 24kg 4mins L) (it died, blame FH yesterday) 5mins R) it rocked
2x20 press 3x10

5/12
Warmup run 10min
Hill run 10mins , mimicking demands of GS set

6/12
Crossfit “Fran� but with added clean before squat press
21/15/9 reps 12mins - not so hot - but I admit, conditioning is down.
Still, I might do this once a week preparing for the next assault on the 32s

7/12/07
Warmup run 10min
Hill run 10mins , mimicking demands of GS set
Snatch comp 1 week

[Paul in Hobart]

8/12

24kg snatches L) 66 , 58 , 35 R) 105,60,50

9/12
Hill run 20 mins

10/12
Cycle 20mins with hills
Run 20mins with hills
24kg OAJ 30/30 10rpm
28kg OAJ 20/20 8rpm

12/12
24kg snatch R) 60 L) 40 20 rpm
OAJ 32kg 20/20
Hang from bar, yoga

15/12 Randy’s X world veteran's comp
24kg snatches , comp bell
206 : 85L) 121R) = pr total :lol: ; 5 mins per side
Shamefully ripped R) palm with 30secs left - so no training snatches for a few days :cry:

Mike did inaugural 45+46 LC with 16kg @ 61 yrs age; great 1st up effort

[jefwil]

206 Snatches with the 24kg. Look's like you are pushing that bar high for the rest of us. 77reps this time around for me.
Great effort Paul

[Paul in Hobart]

The bar is set impossibly high by hardworking athletes in underprivileged countries Jeff. I use their example as motivation.

Monday 17/12
FS up to 62.5kg 3x5
Hill run 25mins

19/12
Hill cycle 20mins
Power clean & Fsq up to 82.5kg 3x3
Deadlift up to 172.5kg
2x32 rack hold 5 mins

21/12
Waiting for palm to heal
Hill run 2km , sprint 150m at end

[Will S]

Paul,

No curls?

:)

[Paul in Hobart]

Stone lifting , digging and kb jerks take care of biceps "tone" :wink: No curls.

[Paul in Hobart]

22/12
Power C&J up to 72.5kg
BSq up to 102.5kg 6x2
Fast MP 2x28kg 3x5
2x32kg rack bumps 2x15

24/12
24kg snatch 30/30
Thrusters 45kg 21/15/9 alt pull-ups 21/15/9 took it easy 8.5mins
Bw dips 5x10
Barbell press worked up to 67.5kg
Horiz holds 3x90s

24/12
24kg snatch 30/30
Thrusters 45kg 21/15/9 alt pull-ups 21/15/9 took it easy 8.5mins
Bw dips 5x10
Barbell press worked up to 67.5kg
Horiz holds 3x90s

26/12
MP up to 75kg singles
MP 2x32kg kbs 1x5 ; 2x28kg 8,7,6,5,4
Hang from bar L+R 2F 30s 3F 60s 4F 120s
2x24 Jerks 6min ; 3min ; 1 min 40/18/12

28/12
MP up to 72.5kg
Squat up to 122.5kg(doubles)
Pullups
32kg OAJ 30/30

2008 just keeping the motor running for now -hols!

1/1
2x24 jerks 100 total keeping rest breaks to a minimum

2/1
24kg snatches 220 in 10minutes , switched every 20 reps

[Paul in Hobart]

4/1
2x24kg long cycle 64 / 10mins 5/5/5/5/5/6/6/6/8/13

7/1-15/1 holidays
Misc stuff at the beach
One session of 2x24 jerks x60 and then 30 reps long cycle

Lots of stone carrying.
Kayaking.

4 bike rides , the worst a 64km one , plenty of long slow hills!

16/1
2x28 MP 5x5
Dips, swim

[Paul in Hobart]

17/1
24kg jerks
60/60 ; 50/50 ~12rpm

20/1
Deadlift 100kg 5x5
BSquat 60/70/80/90kg x10
PBN 40kg

22/1
Some barbell presses up to 62.5kg

24/1
2x16kg jerks 10mins/130 reps
1x32kg jerks 5/5 mins 35/35 reps

26/1
24kg jerks sets of 30-40 total 120L130R

27/1
Dug a big deep hole in sand in 1 1/2 hrs (for future water tank)

28/1
28kg press L/R 50/50 10mins total
32kg press 1x6/6
40kg press 1x3/3
24kg press 30/30 fast

29/1
D/L 107.5kg 5x5 fast
Pullups bw 3x10

[Paul in Hobart]

31/1 jerks
2x16 12rpm x2min
2x20 10 rpm x2min
2x24 8rpm x6 min
2x28 7rpm 2,2min 14rpm 1,1 total 56

2/2 jerks , no warmup
2x25kg 6mins/65 reps
1x32kg 30/30 ; 20/20

3/2 gardening much of the day

4/2 snatches
24kg 20/20
28kg 30/30 20/20 20/20 15/15
24kg 20/20
2x28 farmers hold 3mins

5/2
jerks = mins/reps ; 1 min b/w sets
Short cycle
2x24 1/10 ; 2/20
2x28 1/7 , 2/14 , 3/21

Long cycle
2x24 3/18 , 2/12 , 1/6

Snatches
24kg 20/20

7/2
Power walk , hills , 2 hrs

8/2
24kg presses 5/5 x20 sets ; 20/20x4sets ; 30/30
Total 420 in 35mins

[Paul in Hobart]

9/2
Climbing gym 2hrs

10/2
2x28kg jerks 1,4,3 mins @ 7rpm

11/2 light day , 15mins work
2x16kg
Cleans alternated with jerks , 20rpm , 10mins continuous
1min break
2x16kg Long cycle 5 mins , 4x10 +15 = 55

12/2
Moving along. Aiming to keep conditioning ticking along & upwards whilst mastering the 28kg bell. In reality I shouldn't touch 2x32 again until I manage 10mins with 28s. It's all about volume , which = having time to train towards the goal (32s). As usual , there is no hurry and I have no desire to become overtrained.

2x28kg jerks total 100
1,2,5,2 mins @ 7rpm , 1 min b/w sets , 2 mins break
1,1 min @ 15rpm
1x32kg 10/10

[Paul in Hobart]

13/2
JSq 72.5kg 1x30 82.5kg 3x40
Bsq 72.5 1x20

15/2

Some bouldering @ home ,
later
24kg snatch 20/20
2x24kg LCCJ 60reps/10mins (no rest in hang)
32kg swing 45/45
32kg OAJ 16/16
(2 mins b/w sets)

16/2
Climbing gym ~2hrs on & off. Ceiling work/overhangs are tough but GS grip work definitely helps.


17/2
Trained late
2x28kg jerks
2, 5 1/2, 3 mins @5-6rpm

18/2
warmup 16kg snatches fingers only 3/3 mins
Jump Sq
72.5kg 1x20 ; 82.5kg 1x20 ; 92.5kg 3x35 (each 2min work , hang + tense abs 1 min b/w sets)
Hangs 2,1,1,1 min
32kg swings 50/50

[Paul in Hobart]

20/2
Jump sq (the fast method) 62.5kg 3x40
For something different
8kg kb throws, best = 7.1m
16kg kb toss, best = 5.4m
These results to me highlight certain athletic weaknesses…which will be addressed in coming months
24kg fast core rotations 3x40

21/2 bw 78kg Goal today - to put 10 tons overhead
2x25kg jerks 10/20/24/40/40/32 = 166 ( 8rpm)
2x28 OH holds 3x20s , not easy after 166 jerks...
Barbell
42.5kg press 3x8
½ jerks 50kg 2x10 60kg 3x10
½ squats 72.5kg 2x8 82.5kg 1x6
Jog to warm down

[Paul in Hobart]

24/2 Jerks 36mins work
Round 1 / 8 mins rest / Round 2
1min bw sets (R1) 1.5mins b/w sets (R2)

2x16 64/66
2x20 40/42
2x25 24/26
2x28 18/20
2x12 5/5mins

12068kg+2880kg = 14,948kg overhead

Swim

25/2 recovery session , feeling absolutely great , snatches 1min b/w sets

16kg 64/64
20kg 40/40
25kg 24/24
28kg 18/18

[Paul in Hobart]

26/2
Jump sq 92.5kg 30,30,40
OAJ R) 48kg 5(pr),3,3 L) 40kg 5,5,5
OAP 32kg 10/10 x2

27/2
Deadlift up to 172.5kg fast singles
2x16 jerks 3x30 (1 min sets)
One arm hangs

28/2
Warmup snatches 5/5 of 16/20/24/28/32kg
Jerks
2x16 3mins =45
2x20 3mins =36
2x25 3mins = 26
2x28 4mins/3mins/2mins = 32/21/15 =68
2x32 1/1min = 6/6 =12

8756kg jerks

28kg snatch 30/30
F Hold 2x32 2/1.5/1.5min
V bar hang 1/1/1min

1/3
Tennis
32kg swings 3x30/30

2/3
Stone lifting
32kg swings 3x30/30

[Paul in Hobart]

3/3
Have built up a reasonable base recently , having a comp on the 29th , going to have a crack at the 32s for 3 weeks and see what happens. It’s been quite a while since I last hit the 2 pood.

Felt flat this evening so did good warm up
2x32 jerks 18,12,6 (2 min b/w sets)
32kg snatch 25/25
1x40kg jerks 10/10
2x28 jerks 14 , 12 (2/1 min)
2x24 jerks 20 (1 min). Speed is everything now

4/3
Light run
Box jumps groin height 10x10
Climbing gym ¼ hr
40kg swings 25/25 head high

5/3 bit flat , long day
2x32kg jerks 2,2,1 min (6rpm)
32kg snatch 1x30/30
Dips bw +20kg 3x5
Towel swings 3x20 , just with 16kg

[Paul in Hobart]

8/3
Good warm up
2x32kg jerks
4,3,2,1 mins 20/15/12/7 = 54 reps
Tight at start , good by 3rd set

10/3
Climbing gym coupla hours; overhangs are intense but a fine buzz when you solve the problem.
2x32kg jerks 4 , 2.5 , 1.5 ,1 mins 20,15,10,12 = 57 reps
15mins rest then 32kg snatches 27/27 & 40kg swings 20/20
A good strong day, fun too. I mean that.

[jd]

do you have a climbing gym at home Paul?

[Paul in Hobart]

Yes , I've been building one over the past 18 mths on & off. For my boys , and for make benefit my glorious old age. Have just installed a ceiling overhang , and some roof jugs are in the post. Now it starts to get serious! But yesterday I hit the Hobart climbing gym which is pretty comprehensive , and of course has ropes and nasty gnarly bits 8) . It is best however to get fit on one's own rig then front up to the bigger outfit.

Obviously this activity complements GS and is much better than spending hours on JM and stretching drills. Life is meant to be enjoyed! The only foam rolling I'll be doing is when I fall off the roof onto the mat :D

GS is humbling. Climbing , a primitive lost skill , even moreso.

[Emily]

Now I want a climbing gym! I'm extremely jealous. Although, my flat is barely large enough to swing a cat (or kettlebell for that matter) so I'm not entirely sure where I'd put it.

It's great having equipment at home. Since I've had the kettlebells here, I have done three workouts that I would not have done otherwise because I wouldn't have got off my lazy butt to go into the gym. Also, I just love working out in bare feet; it feels so much better.

[imported_Rick]

It's great having equipment at home. Since I've had the kettlebells here, I have done three workouts that I would not have done otherwise because I wouldn't have got off my lazy butt to go into the gym. Also, I just love working out in bare feet; it feels so much better.

I keep hearing that from so many of my customers. It must be close to the best selling point.

[Emily]

Haha. The best selling point being the appearance of a couple of kettlebells in one of 'The Commando's' training sessions on "The Biggest Loser" this evening. Oh dear... :roll:

[Paul in Hobart]

Now I want a climbing gym! .

http://www.tradgirl.com/climbing_faq/home_walls.htm

where there's a will , there's a way :D

[jd]

Thats awesome Paul.

Im hoping to start training on the climbing wall at the local PCYC soon. Just need to get organised. Then im hoping we will start delivering it at TAFE

I agree that it compliments KB training beautifully.

[Emily]

http://www.tradgirl.com/climbing_faq/home_walls.htm

where there's a will , there's a way :D

Haha. Thanks, Paul. Although I might have to con someone else into making it for me - building stuff is not my forte

[Paul in Hobart]

11/3
Jump sq 62.5kg 3x20
Dips bw+ 20kg 3x5

12/3
2x32kg jerks , 2.5,2.5,1.5 mins 15,15,10 = 45
2x32kg FH 4mins

13/3
Climbing
32kg snatch 32/32
32kg OALCCJ 20/20

15/3 sleepy/tired for no reason. Discipline required to train today..
Warmup 2x16 , 2x24 , 2x28
2x32 jerks (2mins bw sets) 6mins/34 (pr time/reps :D ) , 3.5/18,1.5/9 = 61 reps
rest 5min
OAJ 40kg 10/10
rest 5min
LCCJ 2x25kg 6mins/40reps

ordered 32kg pro bells , feel like I've earned 'em

[Paul in Hobart]

16/3
32kg snatch set 37/37 @15/17rpm
24kg snatch set 40/40 @20rpm
Pressed the 40 , jerked the 48 a few reps for fun


17/3
Warmup 2x25kg , 2x28kg
Short cycle (KB) 2x32 1,5,4,3,2 mins @5rpm , 2 min bw sets = 75 reps
Short cycle (pushbike) 10mins
.

18/3
32kg snatches 31/31
24kg snatches 31/31

19/3
Really pushed for time tonight
2x32kg jerks 5,5 warmup ; 8.5mins/38 reps (time/rep pr :wink: )
Farmers hold 2x32kg 6mins

[Paul in Hobart]

21/3
Took a 28kg down the shack
Snatches 50/50
OAJ 30/30 then 20/20
Snatches 30/30 , 20/20
2h swings 100

22/3
Dug 3x3x1/2m pit in sand (for water tank)
Challenge from son : OAJ with 28kg in 1 minute – 50 (held my breath for most of this as it enabled more reps). Fun!

23/3
2x32kg jerks
5,5,40 ( 7mins @ 5rpm and 10 in last minute for rep pr) , 15

24/3
Labour all arvo
2 pood snatches 35/40 ; 20/20

25/3
2x16 jerks 10mins (136)
Bw+20kg dips 3x5
40kg OAJ 3x5/5

26/3
2x32kg jerks 4mins , 3 mins

27/3
2x16 rack holds & various poses

28/3 bit of mobility work and self trigger point treatment to loosen up hips.

29/3
Brand new comp bells , just finished prepping them today for the
1st Australian Cross Country GS meet

Bw 79.2kg 45yrs

2x32kg SC jerks 50 10:00mins
32kg snatch 38L40R 5:10mins

Score = 138

The main aim was to try & get 10 mins of jerks (and my age in reps). Which I did , putting a final nail in the coffin of past chronic pain.
Snatches – numbers OK , given relatively little emphasis on these of late. After the jerk set I found it a tad hard resting overhead .

From now on I will have to spend more time resting with the bells OH
And it’s time to work on faster rpm and sets up to 5 mins. And it will be nice to get back to 24s and 28s for a while! 32s are somewhat gruelling but no longer inspire fear.

[mick valentine]

Well done mate,10 years older and 6kg lighter than me and your posting results i can only dream about(for now :twisted: )

Mick V

[imported_Rick]

2x32kg SC jerks 50 10:00mins
32kg snatch 38L40R 5:10mins

Very impressive numbers mate!
Holding onto those bells for 10 mins is serious respect.

[Emily]

Hi Paul,

amazing results!

Can I ask exactly how long ago you started training GS style and what sorts of weights/numbers you were starting out with? It seems to me that you've progressed really quickly, and in many of your workouts you get PRs. Trying to figure out roughly how long it's going to take me to get to a competitive standard...

Also, thanks again for all the training tips, they've been exceptionally helpful and effective.

Emily

[Paul in Hobart]

Emily - I started with bells in mid 2003 in a setting of chronic pain. After a couple of years of exprimentation I realised this "hardstyle" approach was not for me and based on what the kb sportsmen were achieving adapted an intuitive style whih brought much better results. the various challenges on DD kept me going for a while but I wanted more (though feeling perhaps I was "too old" for this sort of thing). But I couldn't be bothered with 1/2 hour of yoga/JM every morning & the style I had adopted seemed kind on the body , yet giving me progressive results. Late dec 2005 I started snatch training in earnest using the 1st TSC as a motivator. Later I worked towards the world masters in June 2006. On return , heartened by what I had seen amongst older athletes I started jerks. At that stage 2x20 for 5-6 reps seemed hard and hurt my back terribly But I'm a persistent bugger and consistent goal-oriented training paid off with a good result in the 1st cross world comp in Sept 06. I can tell you though coming home after a long day and training in the cold or late at might after "family time" was not exactly easy or at time pleasurable. But being a sacrifical lamb was fairly interesting & I started to wonder how far I could take the experiment.

I enjoy pushing myself as much mentally as physically. For those cast in a similar mould the so called 'pain" of training becomes a satisfying challenge. is high altitude mountaineering inherently pleasurable? Each step is harder , breathing is difficult , it seems long way to the top - but as they say at the top the view is great. Small hills are 2-3 minute sets. Small mountains are 5 minute sets and to become a true mountaineer the 7-10 minute sets have to become a habit. But you have to spend a lot of time on the flat and in the hills to become acclimatised to the work and methods required to nail the bigger peaks..

Over time I have used trial & error and observation/discussion with others to chip away at restrictions. (including translating to/from Russian - somewhat laborious but for my learning purposes , productive) Restrictions caused by self-doubt or non-smart training (lesson 1: don't teeter too close to overtraining or you will kill your enthusiasm). Have faith and be inspired but accept that there is a steep initial learning curve then the reality check of the long slow climb to greater things.

In Australia as far as GS goes we do not have the comfy cosseting of an institute. In nations where lifting sports are truly valued , there is a very solid infrastructure. I do not take massages or supplements or spend life's precious hours on foam rollers - and do not have ready access to coaching clinics and detailed methods written in plain English. At times I feel like I am wading through knee deep mud but as I climb the view is getting clearer. About what is/isn't important and what is/isn't possible for most of us given we want to lead non sports-obsessed lives.

If you imagine what it takes to score a spot on an Olympic team , that is what you have to sacrifice to become 'competitive' in world GS terms. Unless you have 2-3 coaches and all the best facilities to train/recover it ain't gonna happen!

I fully accept that for me , 32s being the "professional" weight are going to prove unsustainable given my lifestyle. That doesn't however preclude me from giving it a red hot go as they keep me totally honest about my weak links. It would do us all much good to see how good we can get as amateurs i.e. men as a rule stick to the 24s . Success is measured in ongoing enthusiasm (not a dread of training) and ability to avoid injury. (I have had no injuries training "GS style").

Emily you are already very competitive in terms of your experience thus far and the compared to the abilities of a large percentage of kettlebell users worldwide. Most of whom do a few 2 hand swings here and there, with no particular aim other than to shed a few kg and perhaps ward off back trouble. As you progress slowly through the ranking tables you will acquire a deeper knowledge of the lifelong benefits of this type of weight training. It is all good!

I should try & get over to your gym sometime soon if for no other reason than to curb your enthusiasm. There is much to do before we can legitimately claim we have a new sport that may enjoy the state & federal support afforded many other sports (including a number of niche/performance sports). But without this support Australia will never become competitive on the world stage. Representing your country as a lone individual is not quite as satisfying as being part of a team. For now , building the GSAA team is weighing heavily on my agenda. My sports results will from now on be somewhat more subdued as there are only so many hours in a day.

Thanks for training & competing in kb sport! You and your colleagues are pioneers. Just keep believing in the process - steady consistent methodical goal-oriented training. You will see significant progress over the next 12-18 months if you maintain faith. And after all surely , the aim is to keep progressing at least until you are a retired veteran? :wink:

There are no secrets , well none that I am not telling you.

cheers
Paul

[Emily]

Thanks, Paul. Sound advice as always.

Ann-Michel and I will be on your team! In fact, Ann-Michel is so keen that she called the gym on Monday asking how we could get to the World Championships this year. She's got the GS bug bad...

[Paul in Hobart]

well done mate,10 years older and 6kg lighter than me and your posting results i can only dream about(for now :twisted: )

Mick V

Thanks Mick! You should realise that when the fox hears the hounds , he has to fall back on his cunning :)

Rather than take the option of a week off, I jumped back into training.

yesterday 16kg snatches 5 mins segue 2x16 jerks 5mins.
Then some light mixed Oly - working on shoulder flexibility and stability.

Today - felled a rather large tree (it was dying even before I started cutting)
Later did the SSST with 32kg on a whim. The comp bell made a huge difference compared to when I last did this.

My work rate is 16-18 rpm & it is grip that fails therefore I went

8/8 on the minute for 8mins
10/10 then 8/14 to finish a total of 170 reps :)

It's only conditioning that stops me on this. I don't get in that pukie zone with GS training , which is a good thing I reckon.
Looking forward to your SSST Mick? the first one's always the worst. Don't set out too fast. And make sure you get another Aussie on the list - it's about time.

[mick valentine]

Paul,

SSST with a 32kg,think you can wait a little longer before you see me try that. :lol: I've done it with the 24 a couple of times,will again soon to see if i can get 225,probably next week.

I'm sure you've noticed that i didn't take your advice and have a short break,couldn't help myself,seems i'm addicted.I'll be changing things up abit in the next few weeks just for fun.I'll keep my base GS stuff but will throw in V02max snatch and some more strength work.

I've got another member looming in the wings,he'll do great.As soon as he gets home from E.T i'm sure he'll sign up.

all the best
Mick

[mick valentine]

It's all your fault Paul.I wasn't going to do the SSST again for at least 2 maybe even 3 weeks,but curiosity got the better of me:

1x24kg 222reps PR by 10.I'll go again in a fortnight and can see 230 as a real goal.After that it's 240 then i may try it with a 32 :wink:

Guess while the fox is indeed cunning the hound is "hungry" and there's a whiff of blood in the air.....

Mick

[Paul in Hobart]

6/4
The past few days have been all freestyle training - experimenting with a few ideas for GS , working on achyball technique fine points and having fun with power/strength work as well as some circus stunts. Juggling , finger work , stones , OH log work , chopping up tree trunks by hand after the recent storm. And the Atlas stone rose again. Time to cast another one, prolly ~ 80-90kg as the 100kg one is a 1 repper only.

No comps planned for several months , time to have a bit of fun before the next push @32kgs (or 24 if I'm feeling lazy/old). I'll get back into local football (Ozrules) training too. There is an opportunity to introduce kbs into the school regimen , a long term Christmas "wish" of mine.


7/4
Garden work chopping up tree limbs , etc. Bent & twisted and that's just my posture.
tennis 1 hr - best I've felt in over 20 years
finisher LCCJ 5min sets @7rpm 2x16kg, 2x25kg , 2x16kg - divided rest 50:50 bw rack and OH
Hang from bar 3 1/4 mins

[Paul in Hobart]

8/4/08
2x28 cleans 7rpm 10min set
28kg push presses 12rpm L)thenR) x5 (single 10min set)
Run 15minutes

9/4

Kneeling seated presses 2x25kg 3x5
Bw dips
A few power cleans and C&J and press with a barbell

10/4
2x16kg jerks 1x130/10mins
2x25kg LCCJ 1x42/6mins

[mick valentine]

Paul,

25kg bells??????????????????

Mick

[Paul in Hobart]

The Tassy bells (now a real collector's item) I had thought of as 24s - until after my LC set on Youtube when I weighed them to "prove" they weren't 16s. Surprise! They were 25s , and I sure hadn't put 1kg of paint on each. Anyway, they make 28s a bit easier and a normal 24 dead easy :wink:

[Paul in Hobart]

12/4
Pick & shovel ~5hrs
13/4
Pick & shovel ~ 4 hrs
Realignment – 2x16 jerks 1x70/5mins

14/4
DL 82.5kg 60 , 30
Sq 82.5kg 30, 20,10
BP 72.5kg 14 , 8
Shovelling ½ hr

15/4
Pick & shovel 4hrs
Shifted 3 tonnes stones/boulders at the quarry
Realignment 2x28kg cleans 1x10min = 75 reps

16/4
80kg deadlift 1x100

17/4
80kg squat 1x40 , 1x10

18/4
2x28kg press 8x3
1x32kg C&P 3x5/5
Moved 2 tonnes stones

19/4
Moved the big stones & started wall building
End of day deadlifted 82.5kg 1x115
2x16 jerks 3x25 @25rpm
Close grip chinups 3x12

20/4
More bloody stonework & trip to quarry
Finished with 1 set of 82.5kg squats x45
Hang from bar 3 minutes

21/4
BP 82.5kg 11,8,6
KB practise
Hang from bar 3 mins

22/4
AM 2x28kg cleans 1x80/10mins
PM 82.5kg DL 1x110

23/4
82.5kg squats 1x50
24kg snatch 60/65 8 mins

24/4
24kg LCCJ 12/14 x2 (change each minute)
32kg LCCJ 10/10 x2 ( “)

25/4
building stone wall

26/4

“Tasmanian Strength & Fitness Challenge� A good concept but fairly tough!
Format = barbell loaded with bodyweight , no more than 5secs allowed b/w reps

Weighed in @ 78.7kg hence 80kg on the bar
Squats 75
Bench presses (11- haven’t done these for 20 years!)
Deadlift 112 no belt or wrist wraps…
Total 198
1st place open men

Oh…I also got roped into the car pulling uphill event.

[Paul in Hobart]

1/5
DOMS gone
Back into it gently
2x16kg jerks 5 mins , LCCJ 5mins
16kg snatches 5/5mins
24kg jerks 20/20

3/5
40kg push press 3x5/5
Pick & shovel few hours
2x24kg jerks 8mins (70) , 2mins (20)


5/5
2x25kg LCCJ 1,6,3,1 mins (7,45,21,10 = 83) no hang rest , ~1.5 mins b/w sets
25kg snatch 3/3 mins 51/51
72,5kg deadlift 1x40 , 1x20
Bike moderate , 7km

[Paul in Hobart]

6/5
32kg presses 75/75 in sets of 5-15

7/5
2x32kg cleans 8rpm
2,2,2,2,1,1 with 1 min b/w sets
FW 2x32 5mins

10/5
Grip work
40kg push press 1x8/8

11/5
Grip work
2x16 LCCJ 15mins (160 reps)
24kg OAJ 2x 25/25

12/5
Strength session – grip , presses , weighted dips & hangs

13/5
AM 2x32kg jerks 4, 5x5
PM 2x32kg LCCJ 4,5,5,5,4,4,4,4,4,5 = 44
1 min b/w sets

15/5
Mountain run 45 mins (25up20down 3mins rest b/w)
Short grip workout
Dips bw+25kg 5x5
Weighted hangs
Pullups bw
24kg snatch 40/40 fast pace.

17/5
Have decided to get to Latvia GS tournament in August. That gives me ~ 12 weeks preparation . Focus will be on competing with 24 kg in traditional event , maybe more , depends on how I’m travelling in life.
So that means a few weeks of GPP becoming more SPP (jerks + snatches) & frequent testing. Easy, really - after a fashion.

32kg swings 2x (LaltR 5,10,15,20) + 2x 25/25 = 300
Hanging from bar
32kg push presses 7mins : 35/35 changing each 5 reps
40kg push press 10/10

18/5
On a whim (read = experiment) decided to run the City to Casino race , 11km / 6.9miles
Time = 46:35 , winner did 34 mins something but he trained for the event.
Went out v conservatively. Calves got pretty tight at the end , happy to log this as a training run.


:D

[Paul in Hobart]

19/5

62.5kg power cleans 5x5 alternated with front squats 5x5
Dips with bw+25kg 4x5 , 26kg 1x5
Some kneeling presses
Grip strength work

20/5 Still sore from Sunday’s race
AM 72.5kg squats – ½ , jump - several sets before work
PM anvil lift by horn 59kg(pr)
32kg swings 1x 5/5+10/10+15/15 , 2x 25/25, 2x20/20 1x15/15 = 270
32kg cleans 1x 20/20
Get up situp 16/24kg 1x5 each weight

21/5 4000kg jerks
Mucked around with 2x16s LC/SC warmup
2x16 1x70/3mins, 1x20, 1x20
Row 3km/10mins

23/5 6840kg jerks

2x16 2x10
2x20 2x10 , 1x50(5mins)
2x25 1x24 (3 mins) , 22(1min) , 22 (1min) = 68

24/5
To keep warm @ son’s hockey
Pushups 1x60
Lunges R/L 50/50

25/5 medium day , max HR 180 7400kg jerks
2x16 5x(5cleans/5 jerks)
2x20 jerks 1x40 (10rpm)
2x25 jerks 1x50 (8rpm) , 1x24 (24rpm) , 2x13 (1min each) =100
24kg snatch 48/48 (2mins per side)
JSq 72.5 40/40/30

26/5 8920kg jerks

2x16kg LCCJ 10mins/110reps
2x25kg SC 3,3,3,3 mins total = 108reps
Anvil lift 60kg (pr)
Easy run 20mins

[abowe]

Anvil lifts

Nice one, I am assuming you can add weight to your anvil or do you have a couple? I might have to get one as they seem to be a good grip tool. Next obvious question is do you have any grippers and if so how far off the no 3 are you?

[Paul in Hobart]

I have only one Adam - 51kg. I thread a bolt through the hardie hole and attach plates. It's still early days for my grip training. As for grippers...I do not care much for them. I can close a HG250 easily but the HG300 (a bit harder than coc#3) is way out of my league. I prefer other methods of working general hand strength. The anvil is a nice way of seeing where I'm at. Of course high rep KB work hinders the 1RM somewhat. But I figure I can just chip away at absolute grip strength over the years. It's a pleasant diversion with good carryover to other activities.

[Paul in Hobart]

27/5
Grip stuff
Weighted dips 25kg 6x5
2x32kg rack hold 1x11 mins

30-31stMay
2x3hr workshops in Melbourne

1/6/08
35min run

2/6
Good warmup then
2x25kg OH holds+rack hold 30secs each , total 10 sets
2x25kg cleans 10mins ; 115 reps - 10rpm (resting in hang for 15 secs for grip purposes) ; last minute did 25 cleans.
24kg snatch 3/3 mins = 60/60

3/6 easy
Jerks 2 min sets with 1 min rest; total 2940
2x16 2x15rpm
2x20 1x12rpm
2x25 3x10rpm

Jump Sq 82.5kg 35,40,35,35,35 tis a bit light so will adjust
Medium band cat stretch 1x50, arch 1x25, just trying the bands out but these could be good for warmup & active recovery

4/6
Labour in garden
1x32kg LCCJ changing arms every 30secs : 16 mins = 118reps
32kg swings 50/50

5/6
Front squats 62.5kg 4x10 fast
Dips bw+25kg 5x5
Jump sq 90kg 25,25,25,30 1 min bw sets

6/6
Pushed some stones uphill in a wheelbarrow. Not much else.


7/6 jerks, short cycle ; 1 min b/w sets , total 11,050 kg
2x16 @ 15rpm 2.5 , 2,5 mins
2x20 @ 12rpm 2.5mins
2x25 @9rpm 4,3,2 mins
2x16 @10rpm 5mins
1x32 15,10 R/L

8/6
2x25kg jerks
10, 15,15,15,15,15,15 rpm - total 100 ; 1 min rest b/w sets
medium powerband cat stretch 1x40

9/6
Grip work : DL : 60mm bar up to 105kg singles , 50mm bar up to 135kg singles
24kg snatch 10,20,20,20,20,15,15,15 each side (140/140) 30s-1 min b/w sets
2x32kg FH 1min alt with wide grip hangs 30s ; 4 sets

[Paul in Hobart]

10/6
Run , 15mins

11/6
A.M. Fr Sq 52.5kg 5x10 , fast + good mornings 5x10

PM Alternating 5 cleans/5 jerks 24 mins total , 1.5mins b/w sets, OH ~ 8500kg
2x16 3mins
2x20 3mins
2x25 3mins
2x28 3,2,2mins , max hr 180,
2x25 3,3,2mins (last set 20 jerks)
OAJ 28kg 12/12
Grip - alt FH with bw hangs

13/6

2” barbell work D/L up to 130kg singles
Played with Inch KB’s – 128lb 3”handle , singles
62.5kg front Sq fast 4x5 , 1x10

14/6 Speed day ~7235kg OH

32kg OAKBJ 3x15/15
48kg KBjerk 1x4/6
Barbell jerk 42.5kg 5x5 ,52.5kg 3x5 ,62.5kg 4x3
Push press 42.5kg 1x20 , 1x10
BSq 42.5kg 1x10 ,52.5kg 1x10 ,72.5kg 3x10 as fast as I could go

[jd]

Hi Paul

Your BB jerk. Is that an oly jerk or KB style? How often will you include a speed day in your current cycle?

[Paul in Hobart]

Just training intuitively Jamie. I realise I get some spinal twist from manual labour and I think barbell OH work helps me really straighten up. But as I mentioned , gotta be careful hand position doesn't get defaulted to that style. I don't think it will given the vol of KB jerks I am doing.The BB jerks are Oly style. Very snappy. I am more of a Fuglev than Fedorenko type of KB lifter I spose. In type not ability of course. :(
KB jerks are really about legs , thus I'm doing regular BBsquats. Because I am getting plenty of rack work with KBs I'm happy to take the load off that area and do barbell squats for a while.
I am training on the fly until the really hard work starts in a month or so. In the meantime it is all about keeping up strength and conditioning and staying mentally fresh. A 3 month cycle is tough.

[Paul in Hobart]

15/6 Volume day
24kg snatches 20rpm, incomplete rest b/w sets , total 380
Videoed a few sets ; nothing much to work on now.
20/20
30/30
30/30
40/40
25/25
25/25
20/20
32kg OAJ 15/15

16/6 time pressed today
2x16 jerk 1x20 warmup
BB FSq 40x5 ,50x5, 60x5 ,72.5 4x5
Close grip slow PU’s 2x10

17/6
Jerks total 10720kg
2x16kg 8,10,12 rpm x1 ; 15rpm 1,2,2 min
2x25kg 8rpm(1) 8rpm (5,5min) 10rpm (2x2min) & a few slow sets
OAJ 32kg 15/15

18/6
Run on flat 1 mile, moderate
Run up irregular steps, 7mins - no stopping , that was hard
Walk down , run up again but only 3 mins this time. Legs = jelly
Run on flat 1 mile , brisk
28kg jerks 20/20

19/6
Tired – yesterday’s run I think
2x25kg jerks 8min=72reps (8rpm and 16 in last minute) ; 10rpmx3min (5100kg)
2x25kg cleans 8min = 90 reps (1/2 hang rest ½ rack rest)
Dips bw+24kg 3x5 , 1x10
2” bar D/L 115kg 3x3
Swim

Log's getting a bit frilly :wink:

[jd]

Hi Paul

Notice youve been doing a small amount of running

I have recently been running some 9-10 k 40-45 minute runs to determine whether their inclusion is effective in the GS training program. I love running but it causes tightness in the back, butt and hip flexors and other than the energy system benefits i am not sure that it is the most beneficial form of exercise for GS sport (at these or shorter distances)

I realise that you are not working for that time or distance but would appreciate your thoughts on its inclusion in your training program?

[Paul in Hobart]

Jamie running will indeed build up a fitness base but you're right , it does tighten up the hips and therefore back. If I don't practise fairly regular yoga (nothing arduous or fancy - just back bends etc) my lifting goes a bit backwards too. In general GS guys use running as a light warm down or warm up. Maybe 15 minutes of easy running after, 5-10 before. Easy.

I am trialling hill runs as they build leg strength/endurance and are low impact. I will work just below my threshold and see if I can build up the speed of that particular course. But if the hips start to get tight I will back right off. And as i found today , jerks the day after a punishing hill run are somewhat harder! But I find I have to train most days because I don't have the time to do 2+ hours sessions less frequently.

For GS jerks - loose hips are mandatory. Anything that feels tight will cramp up after a few minutes.

Reducing my running volume over the past few years has made my body much more mobile and comfortable to live in. Running long distances esp on hard ground is not that wise in the long run , pun intended.

[jd]

sorry for hijacking your diary Paul

i too have noticed a new body since i have stopped running long distances regularly. Im now like an ex smoker when it comes to long distance running

In addition to the run i am also doing some rowing.I plan to drop the running and incorporate more rowing. This does not have the same effect on the said muscle groups/joints etc and i like the fact that there is a pulling movement

[Paul in Hobart]

21/6
Short session in Sydney

22/6
Fsq worked up to 62.5 – 2x10 , 1x15

23/6 Not pushing too hard today
16kg snatch 10mins 250reps
Press 42.5kg 3x12
2x16 jerk just played with a few sets for technique
28kg press 12/12
24kg press 3+3 mins (40+40)
28kg swings 2/2 mins
Other stuff to round it out

24/6
16kg snatch 3/3 mins @18rpm
24kg snatch 4/4 mins @18rpm
FH 2x28kg 2 ½ min
Hang 1 ½ min

25/6
Run moderate 1 mile
Run hard (uphill) 7 mins
Run moderate 1.5 miles , last 400m done briskly

26/6
24kg swings 8/8mins alt arms as necessary
2x25kg presses 7x10 , 1x15 (1min b/w sets)

27/6
Before work
FSq 62.5kg 5x5
24kg swings 6+6mins , max set was 2min per arm

[Paul in Hobart]

27/6
After work
2x25kg LCCJ 6rpmx6mins

28/6
Royal Tennis 1 hr (a new bizarre sport to learn :? )
Swings 24kg , lots of

29/6
Swings 24kg , one long set

30/6 11,500kg OH jerks
Comp 24s arrived.
2x24 1,2,5 mins @9rpm , 5@8rpm , 7x1x15rpm =217
2x28 2x1x10rpm
24kg swings 90s/90s

[Paul in Hobart]

2/7
Jerks 5920kg
2x24kg 2min@9rpm ; 6min@9rpm
2x28kg 1,1,1,1@8rpm ; 1@12rpm
2x24kg cleans 5min@15rpm
JSq 72.5x20, 82.5x3x50, 92.5x40
Hangs prone/supine/parallel grip 1.5min each

4/7
Fsq 62.5 3x10
2x24kg press 3x10

5/7 5808kg OH
24kg snatches L) 5.5min =90 R) 5mins =90
2x24kg jerks 3min=31
1x28kg swings 50/50 ; 30/30

6/7
Pick & shovel 1 hr

7/7
Before work 24kg snatches 50/50 >20rpm
After work , 1hr pick & shovel
then jerks 11808kg total - 1.5mins rest b/w sets ; but 4 mins after the 10min set
2x16kg 2x1x12rpm
2x24kg 1x7rpm , 1x10mins 80reps (7x9+17) , 1x22rpm , 2x15rpm , 1x11rpm
2x24 LCCJ 3x10rpm
2x24 SC 1x15/15/20 total 230 jerks using 24s

[Paul in Hobart]

8/7 recovery
32kg snatch 20/20 , 20/20 , 15/15

10/7
24kg; 13000kg OH , 38 mins KBs

3/3 mins short cycle jerks @16rpm
30sec rest
3/3 mins snatch @16rpm
30 secs rest
3/3 mins OALCCJ @ 10rpm
30 secs rest & repeat above
30secs rest
25/25 snatches @25rpm



2” bar deads up to 115kg singles
92.5kg jump squats 2x50

[abowe]

Volume with a capital V. starting to look serious dude!

[winnie]

"92.5kg jump squats 2x50"

not for the faint of heart or feable of back!

[Paul in Hobart]

Playing the balance volume against intensity game now.

12/7
Spent 3 hrs with my new forge – banging iron and winding the blower. Nice!
2x24kg jerks
9,9,63(7mins) 3 mins rest then 50(5mins)
Hanging meditation 2.5mins

13/7
Pick & shovel all afternoon
24kg snatch 5+5mins 90L95R (3mins b/w sets)
32kg swing 60L60R

15/7
Tired today , just did 28kg presses 8x10/10, 1x 20/20

16/7
Home late
Just did one set of 2x24jerks @8rpm+sprint = 90reps
Then got called away
Comp on 26th so this gives me an idea of where I’m at ; also this will be a stepping stone for Latvia in 4 weeks so not peaking , deliberately.

17/7
2x24kg jerks 8mins@9rpm 72+2 extra
5min rest
24kg snatch 3/3mins 50/60
3mins rest
2x24kg 5mins of [10 cleans then rest in rack 15s in hang 15s] finished with 1 min FH
The quick cleans reinforce snatch hand positioning , tension/relaxation and breath control ; the rack rest whilst puffing mimics what I do in short cycle whilst the hang rest works the grip a bit.

3mins then jump squats 82.5kg 2x50 , 92.5kg 1x40 (I min b/.w sets)

[Paul in Hobart]

19/7
AM
2x24kg press 5x5 2x28kg press 3x3
PM
2x28kg jerks 6x(6rpmx2 mins) 1min rest bw sets
2x28 jerks 6rpm x 5mins
Rack hold 2x32kg 5mins
OAJ 32kg 8rpm alt L&R , 10min set
OAJ 28kg 24rpm 1/1min
Front squats up to 72.5kg 3x5

20/7
Pick & shovel several hrs
32kg snatch 7/7 x10 then Rx40 (L palm injured ; not due to kbs…)
2x32kg Rack hold 6mins
2x32kg Farmer hold 3mins , 2 mins

21/7
Pretty tired today
2x16 2x20 2x24 2x28 warm up
Work 2x24 jerks 5mins (40) 1.5mins rest 5mins (45)
5mins rest
Warm down 2x16 jerks 5mins = 40

[Paul in Hobart]

22/7-25/7

Very tight RHS, almost certainly due to pick & shovel work last weekend.
Light calisthenics and trigger point work/yoga – hips and spine

26/7
Cross world comp , feeling pretty loose today, went out conservatively in jerks

[b]2x24kg jerks 101/10mins (8,9,8,9,8,9,9,9,15,17) pr
24kg snatch 89L104R (5/5mins) = 193
pr total J+S

2x24kg LCCJ 70 / 10mins (6,7,6,7,6,7,6,7,7, 11) HR 200bpm at end

Easy run 20mins

Hands held up fine , now have to get things together for Latvia next month.

27/7
Squats of varying types ; 82.5kg DL 1x30 , 1x20

28/7
Trainings will be twice a day , work & family permitting
A.M .
Aiming to tweak shoulder & hip flexibility , and leg power viz:
Cossacks , Squats (barbell OHS , ¼,1/2,full,jump) + leg extensions
Press behind neck , 2KB kneeling press
Weighted partial dips alt with weighted hangs
Twists and bends with KBs
Not logging weights as it is intuitive & I haven’t got time

P.M.
Will try Ryabchenko method, modified given that I only have 32s,28s,25 &24s , 20s and 16s.
Escalating intensity with lighter bells as each week progresses

Tonight warmed up with 2x16,2x24,2x28 jerks
Set 1: 2x32 – rusty , haven’t touched this combo for 4 months
3 sets of 3+3 reps each lasting a minute
Set 2: 2x28 – 7rpm x5min set , felt strong
Set 3+4 2x24 – 6+8 reps dead easy , relief
Set 5 – 2x24 - 9reps

DL 82.5kg 1x30

Bike 10mins , rower 5mins , swim 5mins , lying over medicine ball for spinal muscle compression stretch

That’s a start ; 2x32 is a tough gig for sure. It’s my party & I’ll cry if I want to.
Enough blog nonsense!

[Paul in Hobart]

29/7
a.m. squats , presses

p.m. warmed up with 2x16,2x24,2x28 jerks
Set 1: 2x32
3 sets of 3+3 reps , each lasting a minute
Set 2: 2x28 – 7rpm x4min set .
Set 3+4 2x24 – 11+13 reps
Set 5 – 2x24 – 12reps
OAJ 32kg 20/20 (2/2 mins)

30/7
a.m. squats , presses
midday run 6km
p.m. warmed up with 2x16,2x24,2x28 jerks
Set 1: 2x32
3 sets of 3+3 reps , each lasting a minute
Set 2: 2x28 – 7rpm x4min set .
Set 3+4 2x24 – 19+21 reps
Set 5 – 2x24 – 20reps 10rpm
OAJ 32kg 10/10 , 10/15 (2/2 mins)

31/7
a.m.no time to train
p.m. 3.2km run
evening – need to improve power for handling 32s
barbell pwr jerks sets 3 up to 67.5kg
Set 1 2x32kg jerks 1 every 30secs for 10min; 2 every 30secs for 5 mins (set down in b/w)
Set 2+3 2x25kg jerks 10rpm – 30 + 32
Set 4 2x16kg jerks 3min = 40

1/8 day off


2/8

a.m.
snatches
Set 1 32kg 8/8 , 8/8
Set 2 28kg 32/32
Set 3+4 25kg 15/15 + 16/16 + 15/15
Set 5 32kg swing hi pull 25/25
Run 2km

p.m.
FSq alt with pwr jerks up to 70kg
Jerks Set 1 2x32kg 2,5,6,6,6 feeling better , still a way to go.
Set 2 2x28 kg 16 (2min)
Sets 3+4 2x25kg jerks 45 + 46 (1.5mins rest)
Jump squat 82.5kg 20,40,40
2x32kg rack hold 3 mins

[Paul in Hobart]

3/8
32kg swing 20/20
40kg OAJ 5x 5/5
32kg OAJ 5mins per arm@ 6rpm , 20/20 (3/3mins) , 20/20 (1.5/1.5 mins)
½ squats 72.5kg x5 , 82.5kg x 3x10
Barbell press, fast - 10 BHN + 10 Front

4/8

28kg press 30/30
2x32kg rack hold 5,3,2 min
2x32kg FH 2,2,2,4 mins

5/8
Bit the bullet with 32s. I don’t have much time left.
2x32kg jerks 64 total
5,10,15,10 @5rpm <2 mins b/w sets
1 @10rpm
2@7rpm
2x28kg jerks
4@6rpm

72.5kg bSq 1x30

6/8
16kg snatch 50/50
24kg snatch 1 big set - 3/3 mins (54/60) 2/2mins (20rpm)1/1mins (24rpm)
32kg swing 30/30 ; 30/30; 20/20;20/20 30secs bw sets
72.5kg squat 1x40

7/8
Light session (aborted heavy session). Busy ++ at work this week , v. tired

8/8
2x32kg jerks 30 (6mins) happy with this , given little preparation so far
2x28kg jerks 4min @6rpm
32kg snatch 25/25
28kg snatch 25/25

9/8
A.M.
42,5kg barbell FSq 1x30
2x28kg FSq 4x10

P.M.
2x16 LCCJ 4mins=50 warmup
16kg snatch 25/25
24kg snatch 3.5mins 55/60
32kg swing 60/60
32kg OAJ 2mins@4rpm, all rest overhead (improve OH stability)
28kg OAJ 2mins@4rpm, all rest overhead
72.5kg back squat 1x45
16kg snatch 2/2 mins

Travelling OK , 1 full week of training left
Have entered open div biathlon (32kg) and if it’s the next day , the LCCJ (24kg )

10/8
Warmup snatches 16, 24kg
32kg swings 65/65
32kg OAJ 4rpm, resting OH , 2.5/2.5mins
32kg swings , 1 set of 40/40/30/30/20/20/10/10

[Emily]

Good luck for the competition! (Although, you've been training like a maniac so luck probably isn't that necessary). Am I right in thinking this is the first time you're going to compete professionally with the 32s?

[Paul in Hobart]

I'll need a bit of luck! The 32s are a killer that's for sure - a constant balancing act b/w time available and recovery. Simultaneously juggling strength , conditioning & mobility is not easy and I can see why 32s are considered the professional's choice of kb :(

I've entered the LCCJ with 24s as well , as long as it's the next day!

kippis! :D

[kbellguy]

Hi Paul

Great training! tou truly are a weapon! competing with the 32's is a monumental effort! Good luck, when is the comp?

Cheers
Mat

[Paul in Hobart]

Comp is next saturday (23rd)

12/8
Woke up with a cold
a.m. jerks
2x28kg 5,8,8
2x32kg 15,10,5 felt heavy, legs tight
Hindu squats 4x50 , trying to remove hip tightness

p.m. jerks , need to ramp up power for 32s
2x28kg 15 sets x5 (5reps each 30secs , 30 secs b/w sets) ; working on speed
2x32kg 5x5 ( 1min bw sets)
2x24kg cleans 1 set x5 mins = 60 reps
2x32kg rack bumps 15,15
Hindu squats 1x50


13/8 still got a cold , no surprise
a.m.
Hindu squats 60, 60

p.m.
32kg snatches
5x5/5
38/40 ; 20/20 ; 15/15
Hindu squats 1x100

14/8
No training – unwell

15/8
Very flat with this cold but trained anyway
Back squats - sets of 3 up to 92.5kg
40kg OAJ 5x3/3
LCCJ 2x24 12 mins = 67 reps , feeling weary
Jump sq 92.5kg 30,30,30,30

16/8
a.m.Still have cold ; not tolerating weights on chest
Front squat up to 77.5kg 3x5
Jump squat 92.5kg 1x30 , 102.5kg - 2x30, 2x40
2x32kg rack hold 4mins
A few swings
Hang 2mins x2

p.m.
32kg OALCCJ 40L40R one hand switch (10mins)
Jump squat 92.5kg 2x30, 2x40
Hang 2mins

2x32kg jerks are going to be tough next weekend, not so worried about snatches. Just have to keep back & hips loose & go with what conditioning I've been able to keep. So many things to balance when it comes to working with 32s.

[Paul in Hobart]

18/8
Last training before Latvia
Has been a bit bumpy of late
Midday - Long warmup , squats of all types, hip mobility
2x28kg 46/7mins then 12,12,12(1min sets) 8 (30s) Just going for power
Jump squats 82.5kg 1x50 , 92.5kg 2x50
Late arvo
24kg snatches 3/3mins 50/55
32kg swings 1/1 ; 1/1 mins
Hang from bar 2.5mins

Well we’ll see if that transfers into anything worthwhile with the 32s on Saturday.
Conditioning has been knocked about by cold. But technique has come a long way in 6 months. Still , lots of variables to juggle.

[abowe]

Goodluck Paul, Lift well!

[Paul in Hobart]

Cheers Adam! You too :D
Kippis!

[winnie]

Good luck, lift well, learn heaps and come back and teach us.

[Emily]

Posting this for Paul, results just in via text message:

Jerks 29 (with 2 x 32kg)
Snatches 76 (32kg)

Fantastic work, Paul!

[esw]

Mighty impressive!

[abowe]

Great stuff , well done Paul

[Paul in Hobart]

30/8
40kg OALCCJ 20/22 1 hand switch (pr)

31/8-5/9
stuff , incl juggling

6/9/08

AM
Juggling warm up
Power cleans 52.5kg 3x12
Bw dips 3x12
Press BN 47.5kg 3x5
Back Sq 92.5kg 5x5
Front squats 82.5kg 3x5

PM
Climbing gym 2 hrs

8/9/08
Run 30mins

9/9/08
Back squats 82.5kg 3x20

10/9
2x32kg cleans 3x12 1min bw sets

11/9
Cycle hill circuit 30 mins

13/9
AM
Power cleans 62.5kg 3x10
Short cycle 2x28kg 10/10/12 (1 min sets)
Long cycle 2x28kg 9/6/6 (1 min sets)
Long cycle 2x24kg 20(3mins) 12(1 min)
32kg snatch 50/50 alt sets of 5,10,10,10,5
Chin ups bw 10,8,6,4
Run beach 20mins

PM cycle hill circuit 30mins

15/9
Power cleans 65kg 3x10
Deadlift fast 112.5kg 3x5
OAJ 16mins @ 12 rpm alt arms each minute
Each arm 5mins with 28kg then 3 with 24kg
Chinups 10,8,6,6
BW dips 3x15

16/9
AM
Front squats 40kgx5 , 50x5, 60x10 , 70x10 , 82.5kgx3x5
Chinups 10,8,8,6,4

[Paul in Hobart]

17/9
2x24kg LCCJ 6rpmx6mins
2x28 jerks 5,5, 16(1 min)

18/9

2x24kg LCCJ 6,6,7,7,7,7 (6mins) 1.5 mins rest then 8,8,8 (3mins)
1x32kg OAJ 20/20
Back squat 102.5kg 5x5
Jump Sq 92.5kg 1x60
Chinups 10,9,8,7,6

[Paul in Hobart]

No warmup then 32kg snatch 3 mins@24rpm =72 switching each 30 secs
24kg snatch 50/50 GS style
Full squat 72.5kg 1x5 ; 92.5kg 2x5 ; 92.kg 1x20 fast as poss.

[winnie]

I like snatch sprint type stuff (haven't done it since hurting my back in March), but bugger me Paul 72 in 3min with the 32! That's some solid work!

[Paul in Hobart]

Winnie - Just thought I'd see the wth effect of training the past 2-3 weeks. I videoed it to see how much emphasis I was putting on legs vs back. Bit of both it seems. http&#58;//www&#46;youtube&#46;com/watch?v=7YK3vAnSovU.

cheers!

[Paul in Hobart]

21/9 Hill cycle 15mins run 15mins

22/9 Aiming to keep conditioning up and improve breathing technique with LC ; longer term goal to work with 32s more efficiently. I am confident adaptation will occur , albeit more slowly now that much of the groundwork has been done. What's below is a pretty standard GS approach. Choose a pace you can manage but is moderately challenging (requiring good technique) , add some overload work - jerks / push presses ; squats done fast are always beneficial for sports. I much prefer them to grind squats as the ballistic effect seems to minimise stiffness.

At present I'm loosely training for various "summer sports" with a ore specific goal of the IGX Kb challenge on Dec 6th - 10+10mins of snatches then OALCCJ (hand switches allowed). I think I'll use 32kg.

2x24kg LCCJ 7 min work set 6,6,6,7,7,7,7
1x40kg LCCJ 5,5,5,5,5,5
Jump squats 102.5kg 3x40

[Paul in Hobart]

24/9
2x24kg LCCJ 6,6,7,7,7,7,8 = 48
40kg OALCCJ 5,5,5,5,5
102.5kg jump squats 50,50,45
Run 15mins

25/9 - 2/10

Made a log press & have had lots of fun with it. In fact , General Fun has been staying all week. I got new 36 , 40 & 48 kg prograde bells too. The 48 goes up easier (7 jerks on R) with minimum warmup). Did 5 sets of 8/8 jerks with 36kg. And some fast OAJ with 28 & 32kg. And some double jerks with 2x28kg. 17rpm is the max so far.

Yesterday started a warmup with 24kg snatches. Felt good so I kept going. L) side went for 5 1/2 mins for a wth pb (105) could've gone for 10-15 more. Then 95 with R) for total 200 in 10mins. Then I had to get back to work :D

Weird though...virtually no snatches/swings in past 4-5 weeks and then a snatch pb?

Jerks rule. And 36kg is a great size.

[Paul in Hobart]

4/10

power cleans up to 82kg 3x3
2x32kg cleans 4x10
FSq up to 82kg 3x3
2x36kg swings 3x20

6/10

Power clean up to 70kgx3
2x16kg jerks 5mins (80)
Back squat 72kgx5 , 82x5 , 92x5,10,10
Jump squat 92kg 2x50
1/2 squat 92kg 1x20 nasty as hard to bounce out of the bottom!

7/10
presses , nothing too heavy, up to 2x28kg and 52.5kg on the bar , some floor presses too.

8/10
easy run 20mins with some hills

10/10
2x16 SC 3mins@10rpm
2x24 4 mins@8rpm then 3@ 8rpm
2x16 2 mins @12rpm

Hill run 30mins

11&12/10

Moved around 8 tons of stones after a lucky free offer.
This was good hard work as they were in a big pile and some uphill work required. All good & "functional" hehe.

I borrowed a huge high sided trailer which made some of the lifting like an Atlas stone contest. Round backed lifting all the time and the extension to get it over the trailer side ("barrel"). Some of the stones would have been at least 90. Then there were some boulders I had to lever into the back like tyre flipping.

14/10

LCCJ
2x16 2mins @8rpm
2x24 6mins =38 + 4mins =27
2x28 4mins =20
1x36 OAJ 10/10
Jump Sq 92.5kg 50,50,40

15/10
Collected rocks , etc

16/10
Snatches alt arms every minute; 1 set - 10mins, warmed up on the job.
16,20,24,28,32kg no counting

Then hill run 30mins

[Paul in Hobart]

18/10

labouring , mostly on my new smithy
then , tennis 1 hour

19/10

labouring again , later -

barbell 62.5kg C&J 3rpm x8mins
KB 2x28kg 8mins - 8 double cleans then rest rack (15s) and hang(15s) , rpt for 8 mins straight
40kg OAJ 10/10
Jump Sq 92.5kg 50,45,40
Hang around on climbing gym

20/10

Odd object lifting 1/2 hour
Took the Husafell stone for a walk and sussed out a few more potential suitors in the pile from last week.

21/10
20min set KBs changing hands each minute but no setting down or resting.
28kg snatch 8mins followed by 28kg OAJ 8mins followed by 32kg OAJ 4 mins
Moderate effort , lots in reserve
Segue straight into a 30 min hill run.
As I turned back up the hill it ,started hailing. The last wntery blast of spring. Tomatoes get planted on Saturday.

[Paul in Hobart]

25/10

Warmup 2x24kg , 2x28kg jerks
2x32kg SCJ @5rpm 2,2,1min
2x28kg LCCJ 3,2mins @ 5rpm
2x24kg LCCJ 3mins/25reps

26/10
Labouring several hours
24kg OAJ 10rpm 3+3 mins

27/10

2x24kg warmup 1 set – one arm cleans , jerks , C&J : ladder 2,3,4,5
2x24kg press 1x10
2x28kg press 3x6 alt. with 62.5kg pwr cleans 3x6
2x32kg jerks 20,10 (5rpm) 8(1 min)
1x28kg snatch 8mins@16rpm, . changing arms each 30s

Swim 400m easy , alt. freestyle/breaststroke each 100m

[Paul in Hobart]

29/10 late
warmup 24kg snatch 24rpm 1min R/L
Lamp swings
2x24kg 1min
2x28 45secs/33 ; 1 min rest x5 rounds
2x24 1 min
32kg OALCCJ 6rpm 10 mins (1 switch)
Flying fox for afters.

31/10
2x32kg LCCJ 10,10,5 @5rpm
2x28kg LCCJ 24,12 @ 6rpm
2x24kg LCCJ 30@6rpm
16mins work , 1 ½ min b/w sets Max HR 180bpm

2/11/08
Stonelifting 20mins
24kg KB alt hands
Snatch 2/2/2/2 jerks 2/2/2/2 LC 2/2/2/2 snatch 2/2 = 28min set
Run 20 mins

4/11
warmup 24kg OAJ and sets of very fast cleans - activating the CNS on a sluggish day.
2x32kg jerks @6rpm 1,3,2,1 mins
2x32kg jerks @12rpm 1 min
calves cramped a bit, but kept on with it
32kg snatch 14rpm alt hands each 30 secs for 6 mins total
OAJ 36kg 2x 10/10
Jump squats 82.5kg 3x50
Run 22 mins , small hills

[Paul in Hobart]

6/11
a.m. some front squats up to 62.5kg 3x10
p.m. back squats 72.5kg 3x25

7/11
32kg OAJ 20minutes switching each minute
10rpm for 18mins then 20/20 to finish = 220 total

8-10th labouring , hours of it!
9/11 did some bent presses up to 36kg for fun.

11/11
short window of opportunity, from cold did
2x24kg LCCJ 8mins/52reps
5mins rest
24kg snatch 22rpm 3/3 mins

12/11
2x28kg cleans 3,6 mins @ 10rpm
1x28kg GS presses 1,1,1,2 mins (alt arms) @ 10 rpm then 1,1 min @20rpm (12 mins continuous work)
Jump squats 92.5kg 50,50,80
Jugglin' - & fooling on climbing wall
Bw 76kg , feeling sharp

13/11
bw 76kg
Barbell clean & power jerks up to 72.5kg
2x36kg jerks 3x5 (pr as haven’t used double 36s before)
Mil Press 2x28kg 1x3 ; 2x32kg 5,3,3
GS press 40kg 3x5/5 holding each last rep 20 secs
48kg jerk R) arm only , 10 reps http://au.youtube.com/watch?v=UEHDTJIEHk4

32kg snatch 30/30
2x40kg rack hold 3mins
Jump squats 112.5kg 30,40,60

[Paul in Hobart]

14/11
some odd object lifting & a couple of sets of 2" bar deads 2x12 with 80kg

15/11
Steve C workshop , used a 24

18/11
24kg OAJ 1 hour = 1007 reps , did not set bell down.
did 17rpm switching each minute for 50mins then 15rpm and a few extra in the last 2 mins
It was pretty tough , esp the last 10 minutes , should've worn sweat bands, but I wasn't giving up after getting that far into the set.
Still , tick that milestone off :)

[jd]

24kg OAJ 1 hour = 1007 reps , did not set bell down.

:shock:

holy crap Paul - I heard more grunting than a piggery at the Steve Cotter WS today after 6 minutes of jerks

so you're moving into the endurance phase of training? :)

[Paul in Hobart]

No I was feeling a bit weary and couldn't face double jerks . Training goes off on a tangent , often. I like to experiment with various parameters.
An hour with a 32 - now that would be something :twisted:

[Paul in Hobart]

20/11
Power cleans 62.5kg 3x10
D/L ladder - up then down 2.5kg + 110x3 130x3 140x3 150x1 160x1 170x1 180kgx1
Snatches 28kg 16rpm for 8mins then 24kg 16rpm = total 15min set
Jump squats 92.5kg x20 , 112.5kg x20 , 132.5kg x20 , x30
Hang with twists 2 mins

[Paul in Hobart]

22/11 no warmups

a.m.28kg OAJ changed each minute ; 10rpm x16mins

p.m. 2x16 LCCJ 10rpm x 20mins
Jump Sq 102.5kg 3x50 , 120kg 1x30

23/11
PM 32kg clean 80/80

24/11 am 32kg clean 15/15 , 45/45
pm hill run 25mins

26/11 worked at ~ 80%
32kg snatch 12rpm 10mins (HR 168) , 5 mins break then
2x24kg LCCJ 7mins/52 HR 176

Planning on doing Dec 6th 20 min challenge with 32kg and Dec 7th X world LCCJ with 2x24kg

[Paul in Hobart]

30/11
mucked around with 40 & 48 late in the day.
Flipped them both forward & backward with R hand; 1st time doing this with the bigger bells

1/12
OAJ 32kg 10/10 x 14 then 20/20 total 320
32kg cleans 60/60 one switch
banana , choc & coffee...

[Paul in Hobart]

http://au.youtube.com/watch?v=Sk4m9Ns3zAk

http://au.youtube.com/watch?v=6dNZtJBJFt4


:wink:

[Paul in Hobart]

Tuesday no trainings
Wednesday hell busy 11 1/2 hr day @ work no trainings...
Thurs 4th, just busting to train
32kg snatch alt 12/14rpm for 7 mins - pretty easy (I feel guilty resting)
1 min rest
32kg OALCCJ 8rpm for 6mins 10rpm for 2 mins

3mins rest
2x24kg LCCJ 3mins@10rpm
Can't wait for saturday IgX comp. :D and Sunday too...

[Paul in Hobart]

6/12

IgX 20 minute non-stop challenge

32kg bell
10mins snatches (7/7 x9 then 6/6x1)
10mins OALCCJ 4/4x5 ; 5/4x2 , 5/4, 5/5 +7/11 in last 2

Total = 138+95 = 233

Had planned to do the LC set changing on the minute, but had to adopt my strategy for last year’s 20min LC test – swapping each 30 secs instead. Mostly because I knew things might get wobbly OH otherwise. The L/R 5/4 in mins 6&7 were to give the stronger RH a break before the final sprint. More strategy.
Style was a combination of hard (swapped hands) , OTW (pacing) and Bogatyr - did not set the bell down; in fact that’s the best option - otherwise I feel momentum is lost.


7/12
International LC "anyhow" challenge

Arms were tired after yesterday's comp with 32 so changed plans and wimped out...but got a better result I think

2x16kg 14rpmx8mins then 2x24kg 10,12

= total 4640kg

[Peter Sbirakos]

good work :)

[Paul in Hobart]

8/12 ride the wave of peaking for comps!
20mins continuous with a 40kg..did set the bell down

55 snatches 5,5,5,5,5,5,5,5,5,10
64 OALCCJ 5,5,5,5,5,5,6,6,8,14 total 119 reps
Went conservatively with snatches - not a max effort but quite satisfying , and no hand or other issues.

[Paul in Hobart]

13/12
http://marksgs.wordpress.com/2008/12/12 ... challenge/

“Karl Fazer wins weightlifting competition in 1888 with two new Russian records in Saint Petersburg, Russia (Finland was part of Russia). Karl Fazer Jerks with one hand 16,4 kg (1 pood) kettlebell and winning results was right hand 112 times and left hand 85 times.”
Karl Fazer is most well known in Finland because he’s the founder of the chocolate company Fazer. But, he was also the first finnish girevik!
To honor his record, made 120 years ago, here’s a challenge named after him:
The Karl Fazer Challenge:
16kg (women 8kg):
one arm jerk, one hand switch, unlimited time
only the reps after 197 are taken into account.

----------------------------------------------

wth , I thought this will be easy. After rep 60 on either side it was tough because of cramping where bell touched forearms. It was impossible to get any meaningful recovery in the rack so I just kept going. Of course after doubling the L) record I had to double the R) , which was a fight .

Final count 170L225R . Doubled the Fazer & did 1 extra for good luck.
Expecting some soreness tomorrow! Great challenge though. I did it no belt no wraps no chalk and no warmup.

16/12
Yard work the past few days. e.g. shovelling gravel , anatomical beathing pattern.
Today finished with 2x28kg jerks 6rpm for quite a few 1 min sets just making them as relaxed as possible. Then some 30 sec sets done fast. Thumb is still ripped from barbell.

19/12
Past 3 days just been doing 2x28kg jerks in sets of 5 or so til the sun goes down. Just living the moment and trying to perfect technique.

20/12
2x28kg jerks, varied sets , 1 sprint@18rpm , total 85
some squats of varying kinds
some jumps and some monkey bar

21/12
Log clean & press 5x8 alt with flying fox
40kg OAJ 2x 12/12
32kg cleans 50/50
2x36kg rack hold 2 mins
2x36kg farmers walk , hilly circuit 2.5mins

22/12 Limited time today.
24kg OAJ 110/110 in 16mins
23/12
Just a random play today
Finished with 40kg snatch set 15L20R . Fun!


SEASON'S GREETINGS TO EVERYONE! Take care on the roads . etc Cheers!

[Paul in Hobart]

Food stuffing was yesterday.
Worked some of it off tonight , moved some stones first then 24kg snatches 100/100 in 10.45 , 7mins rest then OAJ 50/50

27/12
28kg snatch 14rpm swap each minute for 10mins then OAJ 7rpm 10mins = 20mins work

28/12
2x28 jerks 82 reps done in varying ways...just in holding pattern over summer.

29/12
warmup 2x24kg cleans 30/ 1min

LCCJ 2x24 total 99
1min 6
8mins 52
4mins 26
2mins 15
OAJ 36kg 2/2 mins 20L25R

1/1/09
AM 2x28kg press 5x5
some 40kg presses and 48kg jerks
PM
2x28kg jerks 101 total broken up into short sets with 1 min between
28kg snatch 40/40 (4 mins) 3mins rest then 28/28 (2mins)

Did the IgX barbell challenge 9.875 tonnes OH in 30 minutes

bw76kg bar 62.5kg (167/137.5) 158 reps as follows:
15,15,10,10,10,8,8,6,9,8,9,9,9,8,5,5,5,9

Tried the combined jerk behind/front of neck strategy to reduce the number of cleans. Basically a minute of work and a minute of rest each set. In the end , the KB jerk groove proved the strongest. Arms & tight traps were the limiting factor - legs barely felt it. Happy with effort seeing as training has been with KBs since I tore the thumb webbing before Xmas.

[albi]

Hi Paul, do you have a prograde or old style 40? I find the biggest limiting factor snatching mine is the thick handle.

[Paul in Hobart]

Have a prograde ; also another older brand which is pretty close. Prograde is best and definitely , the thinner handle is much safer.
cheers :D

[Paul in Hobart]

Mid Jan kept fit at the beach. Bit 'o' everything , incl some double 28 work but nothing too strenuous.

27/1 too hot to train
2x24kg jerk 4,4 mins 30/30
24kg snatch 2/2 mins 36/36

28/1 too hot again but trained a bit anyway
2x24 LCCJ 7,7,14,21,21,14,7,10,12 - 7rpm & 1 min rest
52.5kg full squat 5 mins @12rpm
swim

1/2
garden labour all arvo
quick w/o with bells
2x24 LCCJ 8 mins = 48reps
32kg OAJ 20/20 (10rpm)

2/2
(i) 2x28kg LCCJ 8,9,10,11,12 90s b/w sets
full squats 62.5kg 3x20 ; 45 secs/set
OAJ 36kg 15/15

[jd]

Mid Jan kept fit at the beach. Bit 'o' everything , incl some double 28 work but nothing too strenuous.

27/1 too hot to train


28/1 too hot again but trained a bit anyway




Hi Paul

You wouldnt get to use that excuse too often

[Paul in Hobart]

Jamie 35(degrees) is the new 30 when you are over 45!
Don't want to become another elderly victim...

3/2
Run , including hills , 30 mins

4/2 Continuing the Russian jerk progression scheme Wild Bill found
2x28kg MP 4x5 prequel
Main 2x28kg LCCJ 10,11,12,13 = 46 ; 90secs b/w sets
Dessert 72.5kg deep bouncy squats 3x20 ; 75,70,55 secs
36kg OAJ 16L20R
My "Inch" KB (2" handle) DL - 65kg - singles ; thought I'd play with these as the 2 poods are lying idle at present.

[Paul in Hobart]

6/2
Hi pulls barbell 112.5kg 3x5
(iii)2x28kg LCCJ 12,12,12 90secs b/w sets
36kg OAJ 10/10,10/10,10/10 one set 4 mins

7/2
Played with new toys - adjustable plate loaded KB (added an extra plate outside - 45kg) and thick handled shot filled barbell (60mm same as Inch dumbbell).

And fiddled with the bigger KBs ... BP & jerks up to 48kgx5
Plus squats 92.5kg 3x3 ; 102.5kg 3x3
Chain (in lieu of towel) pullups 5x6

[Paul in Hobart]

9/2
(iv) 80% day
2x28kg LCCJ 20,18,16,14 (56 total); 120secs rest b/w
Fairly tough but getting much better in the rack
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24kg snatch 40/40 3min set then OALCCJ 20/20 3 min set
run , solid , 30mins

11/2
Time poor ; ducked home for
(v)2x28 LCCJ 8,10,12,14 120secs rest b/w sets, 3.5 mins rest then
2x24 LCCJ 3 mins 8,8,12
then back to work.
Later - full squats, worked up to 102.5kg : 10,12,10<o></o><o></o>

<o>12/2
</o>Solid run , 30 mins

13/2
Charity effort to raise money for Vic bushfires .
32kg OA jerk , 1 hand switch , 110 reps in <st1:time minute="40" hour="8">8:40</st1:time> - could've kept going but it was amongst work colleagues and didn't want to prolong the viewer's agony! Happy with the PR - 40L70R<o></o><o>
</o>

[jd]

Jamie 35(degrees) is the new 30 when you are over 45!
Don't want to become another elderly victim...

Ha

All jokes aside though i have noticed a real difference in my ability to perform in hot weather this year and so has my running partner....my staffy x.

We went running a couple of sundays ago and she gave me a real scare...and an unscheduled sandbag session. I was feeling the pinch myself but she collapsed and i had to carry her about 3 ks home...she weighs around 22kg. At one point i thought she was going to die

[Paul in Hobart]

Dog experts will tell you it is not wise to run long distances with dogs (unless they are huskies). They not infrequently , er , keel over. Seems they are designed for short bursts i.e. not going beyond failure (something us humans do , unnatural as it is).

[Paul in Hobart]

15/2
2x28kg LCCJ 5,12,14,16
2x32kg few sets of 6rpm
32kg floor presses
Some jump squats
towel PUs bw 3x10

16/2
Run with hill intervals , 20mins. Some stonelifting later on.
17/2
Little time tody ; worked up to some 2x32kg jerks , going carefully and working on holding lockout. Rack feels solid, back pretty good...as loose as it ever is.

Aiming to try & put a 3 min set 2 pood jerk together for Danish challenge in 3 weeks , then more GS focussed work ; maybe GS comp April ; also a local strength & fitenss challenge I am co-organising. Don't think I will excel in the tyre flip event though...some big boys in that one. But there will be a KB event...3mins.


17/2 chucked in some late evening floor presses 32s and weighted dips 24kg. Nothing special , just keeping some strength up.

18/2 Really hard to make some time today. Work is nuts, gets in way of hobby time!
managed to squeeze in some barbell pwr clean & jerks up to 72.5kg - 3s
then 2x28kg jerks 1x30@10rpm
36kg OAJ 10/10 x2
<o></o>
19/2
2x32 jerks 7,8,9,10,11 : 90secs b/w sets ; felt a bit heavy
2x28 jerks 3mins (22) 1min (12) felt light!
2x32 rack hold 5 mins
92.5kg jump sq 3x50 ; 90secs b/w sets
2x36kg FH 2,2 mins
2x28 clean 1x25<o></o>
<o></o>
20/2 quick one
swings 36kg warmup 40+40 (2 mins rest) then 35/35 2mins rest 30/30
2x28kg cleans 3mins=42
floor press 32kg 5x5/5
dips +32kg 3x3
<o></o>
21/2
quick test : 28kg snatch 37/37 in 3 mins

22/2
Partial (1/2) squats 130kg 3x5
Rack holds 32s , few sets
Hanging from bar, mult sets.

23/2 sluggish after sitting all day
warmup - jerks with 16s,24s,28s
work - 2x32kg jerks 9,10,11,12 reps in minisets of 4,3 ; 90s b/w sets
40kg OAJ 10/10 , 10/10
JSq 92.5kg 3x70
Hang 2 mins<o></o>
<o></o>
27/2
swings 28kg 4mins(2L2R) ; 36kg 35,35,20,20 (3mins)
snatch 28kg 28/30 3 mins
32kg clean 20/20 2 mins
JSq 102.5kg 3x50
2x36kg rack hold 4 mins


6/3
Did the Danish relay challenge thingy, sort of rushed in the end both in the prep and final execution - had to get home from work , "compete" then get down to the shack...
2x32kg jerks - 23 in 3 mins; 10 mins break then
32kg snatches 28L32R
Jerk set felt pretty solid. Tried to stick the lockouts best I could . Over time this is getting easier , though anything with 2x32 - easier is a relative word...

7/3
Spent a.m. sawing down a tree by hand
p.m. hit the beach for stonelifting. Some nice big flat ones (~square metre) used for rows and flips. Then some sets of thrusters with smaller ones!

8/3
Hindu squats 200 ,100 Hindu pushups 40.40 , short run on beach.
<o></o>
9/3 PM late snatch 24kg 85/85 5/5mins

[Paul in Hobart]

10/3
Running mod pace 5km = 21 mins
BW squats 100

11/3 time poor!
D/L ladder up to 170kg 1,1,1 then down again
<o></o>
12/3
Run 3 miles , 20'30"
Hindu squats 3mins= 120

13/3
OALCJ 16kg 10mins@12rpm changing each minute
OAJ 16kg @12rpm 3+3mins
2x32kg jerks 4rpm 10 sets , 1 min rest , attention to OH lockout hold, shoulders much more flexible this year, not perfect yet though.
2x28kg jerks 7rpm 3x2min sets
2x24kg 8rpm 1x3mins

2x28 cleans 3mins=40reps<o></o>
<o></o>
14/3
D/L up to 172.5kg 3x1 & down again

15/3
52.5kg press 5x3
42.5kg squat 12rpm x8min
hang from bar 3mins

16/3
Too wet for run today
From cold , 40kg OALCCJ 8min 60 reps, no set bell down
20mins rest
2x24kg LCCJ 8min 54 reps
<o></o>
17/3
Run around wet track , 3 miles / 20'11" , not pushing too hard.
Impromptu stone carrying when I got home.
<o></o>
19/2
a.m. before work 2x32kg cleans 5x10rpm ; 1 min b/w sets
p.m. Beep test - first time at this - hit level 13, stopped before failure, V02 max >60ml

20/2
2x32kg cleans 1min=10 ; 2mins=20 ; 3 mins =27 ; all 90secs b/w sets
2x28kg LCCJ 8mins/35reps
then , energy ran out. Long week at work, needed a beer.
<o></o>
21/3
AM traded up my 50kg anvil for a 124kg one .Just moving it from vehicle to smithy was a workout in itself. I doubt whether anyone other than WSM guy could do anything other than deadlift it. Awkward bastard!
Pix here http://sites.google.com/site/ferrolithicpark/blacksmithing/the-smithy/that-s-a-vulcan-fine-anvil?pli=1
Hot autumn day so PM I took the boat down the river to the shack! Perfect!

22/3
Bogatir challenge 40kg OALCCJ 84/10mins
Did 4/4 for 7 mins then 3/4,4/5,5/7
I should've manned up and done 1min sets before switches , but I knew I could get a few extras the other way.
<o></o>
23/3
Run 3 miles (12 laps) 19:50
Hindu squats 125/3mins

[jack-jack]

thats pretty good on the beep test thats was about my highest in high school but i probraly only weighed 70 to 75 kg.and everything else is pretty impessive too.

[Paul in Hobart]

thats pretty good on the beep test thats was about my highest in high school but i probraly only weighed 70 to 75 kg.and everything else is pretty impessive too.
Thanks mate , I try to do my best to give father time the bird!

27/3
tough week @work; had to destress in the evening
24kg Sn 18rpm 72/72 ; 36/36 - 2mins b/w hands ; then 3mins @27rpm (40+41) :D

28/3
X world test : 2x28kg LCCJ - a boringly predictable 5rpm , but got my first 10min set with no hang rest : 51reps
Given the haywire training of late I was pretty happy with this. Rest in rack A-OK. OH stability getting better each month ; am really working mobility, as for a desk jockey that is the biggest brake. That , and conditioning :? Ah well!

[Paul in Hobart]

29/3 - 1/4
deadlifting , odd lifting , running (intervals eg 3mins at close to max , with 90s rest)

2/4
power cleans up to 62.5kg 3x8 alt with bw dips 3x10
pwr clean and press up to 67.5kg singles
Some 2x28kg KB presses
squats up to 112.5kg 3x3
OAJ 36kg 4 mins 12/12/12/12
LCCJ 2x16kg 5mins @10rpm , 2 min rest then 2x24kg 3mins = 30 reps
Jump sq 92.5kg 2x60

[Paul in Hobart]

3/4
barbell press 62.5kg 2x6
FSq - set of 5 with each of 2x24 , 2x28 , 2x32 ; work set 2x36 3x5
OAJ 40kg 8/8/8/8

4/4
D/L up to 175kg 1x3 then some experimenting on/off blocks
Snatch
24kg 24/24 (2mins)
28kg 24/24 (2mins)
32kg 14/13 (1 min)
28kg 26/26 (2 mins)

Break, then
Squat 112.5kg 2x6

5/4
Beach running , 2-3.5 min fast intervals with 90s rests, x8
Squat 92.5kg 6,6,6,6,6,10 all done without pause
6/4
2x16kg double snatch & hold , 50 reps total
2x28kg jerks 5x5
67.5kg presses using ezycurl bar 1x6 , 1x5
Deads touch & go style 92.5kg 1x5, 112.5kg 5x8
Chinup with 24kg 3x3

7/4
sprint@90&#37; 10x80m
800m in 2mins 45 afterwards
Chinup with 24kg , 6x3

8/4
Not much time today
16kg snatch 5mins 60/60
Squat 92.5kg 1x5 , 112.5kg 1x5, 122.5kg 1x2 , 132.5kg 1x3 , 1x1,112.5kg 3x5
Happy with nice deep squats. Really , I should push more on these; 150 would be nice.

[Paul in Hobart]

9/4
2x16 snatch & OH hold , 1,2,3" L/R @10rpm
2x24 LCCJ 1,2,3" @8rpm
32kg OALCCJ 1,2,3" @7rpm

10/4
built new stone circle ; takes 20-30" to pry & excavate 200-300kg boulders , then roll uphill & position
6 boulders , I was totally cooked by the end of day, this is intense like nothing else

11/4
AM
D/L up to 185kg single ; 122.5kg 5x8
2x32kg press 3x5
Chinup 28kg 3x3
PM
24kg snatch 50/50
28kg snatch 30/30
32kg snatch 20/20

12/4
Squat 112.5kg 3x8
Trailer press (load up my box trailer , use narrow grip on towbar and lever wheels off ground) 3x8
Run 2min intervals up hill x3
Chinups 28kg 3x4
<o></o>
13/4
2x24 SC
3,2,1 mins @11rpm ; 3,2,1 @10rpm , felt a bit rusty, later did some more @10rpm up to 160 total today. Then some OH flexibility work with 2x16.
<o></o>
14/4
Am snatch 24kg 40/40 @20rpm , 28kg 35/35@23rpm , 32kg 12/12(1min)10/10(1min)
36kg push press 8/8
Pm 2x24 LCCJ 44(7mins) ; 26(3mins) ; 13(1 min) Feeling strong , but tapering for mixed comp in 4 days so held back
<o></o>
15/4
Deads up to 172.5kg single , then 122.5kg 10,8,8

[jd]

hi Paul

any photos of the stone circle?

[Paul in Hobart]

any photos of the stone circle?
Yep , scroll down to bottom of page http://sites.google.com/site/ferrolithicpark/stone-lifting---construction/the-stone-circles
This is a "closed" circle , a bit out of the ordinary as far as these things go. Well , not quite fully closed ! What is weird is that its centre exactly aligns with the axis of the main circle. I swear I did not plan it that way. Greater forces are at work...

[Paul in Hobart]

18/4
Strength & Fitness challenge 2009
Deadlift 210kg, aggravated a hip twinge caused by trying to ramp up specific training in too short a time for this event. Stupid.
KB snatch 82x28kg in 3 mins (1 switch). Grip was taxed a little towards the end, I think the bullant bite made me grp the handle differently.
Tyre flip event 3 rounds (yes I need to be 15 kg heavier ;))
Beep test 12.8 - I was limping by this stage. Tis a tough test full stop , moreso after the above work.

Will fix hip in the next few days , then business as usual. Not sure of next challenge. 5 comps in past 4 months, prolly should take it easy for a while.

[abowe]

Well down Paul,

I have now decided to refer to you as the "Machine"! If you are up for a new long term challenge then perhaps the manhood stones of Scotland and Iceland, ie Kviahellan the Dinnie stones and the Inver Stone.

[Paul in Hobart]

If you are up for a new long term challenge then perhaps the manhood stones of Scotland and Iceland, ie Kviahellan the Dinnie stones and the Inver Stone.
Adam you must realise I have Stones of Strength book and have entertained such an idea! Kviahellan @185kg - I think not - but it is waiting for your good self! I am aware of James on the Aussie Strength forum who has been training for the Dinnie's , and am aware such training carries significant injury risk.

You have seen this page ? http://sites.google.com/site/ferrolithicpark/stone-lifting---construction/my-lifting-stones/more-lifting-stones/stonelifting-resources

[Paul in Hobart]

21/4
OAJ 24kg 30/30 x3
22/4
squat up to 112.5kg 3x3
28kg snatch 20/20 x5
23/4
4km run ~ 18mins
bw squats 4 mins@35rpm
24/4
2x16kg LCCJ 2 sets of 5minx10rpm
24kg OALCCJ 50/50@10rpm
24kg snatch 60/50
Hip is a bit bothersome but I'm sure KBs will fix

[Paul in Hobart]

2/5
82.5kg squat 1x40
OAJ 32 22 mins total
2x28 MP 3x6
<o></o>
3/5
32kg OAJ 90s per side @14rpm for 3 sets
36kg OAJ 15/15 in 2min
<o></o>
4/5
Run 4.5km/20mins
2x32jerks 5x6
OAJ 40kg 12/12(4min) , 12/17(2min) 10/10(2 min)
<o></o>
5/5
Run 2.4km moderate
<o></o>
6/5 training as time & circumstance dictates; not as much as I’d like
Warmup20mins
2x32 LCCJ 5x5
2x28 LCCJ 10,18 felt light
<o></o>
7/5
Morning JM - squat 92.5kg 3x10 fast
& after work

Running on wet grass ; 800m in 2:35 ; 2” rest then 800m in 3:00 then 5x100m@20secs each
32kg OAJ 9,18,18,9,9,9,9 R/L alternating = 18mins single set, then 36kg 10/14 to finish

[Paul in Hobart]

9/5
2x32kg LCCJ 8,8,10
2x24kg LCCJ 6rpmx4,3 mins
92.5kg Jump Sq 60,60,60
<o></o>
11/5
Day off ; stonelifting & rolling for ~ 4 hours
The Atlas stone went up too
p.m. tried a few 2x32kg jerks but power wasn’t there , no surprise
So did 2 sets of OAJ instead
36kg 3.5/4mins @7rpm
40kg 2/3mins @7rpm

[Paul in Hobart]

12/5
Running, all easy to moderate cadence
5x100m
5x400m
1x1000m
5x100m
Snatch set 28kg 50/45
<o></o>
14/5
2x24kg LCCJ 8min/50 reps
32kg OAJ 20/20 (minute sets)
24kg snatch 55/55@22rpm
60kg Front squat fast 5x10
<o></o>
16/5
2x24kg LCCJ 5mins@7rpm ; 4mins@7rpm
Jump Sq 102kg 2x50 ; 112kg 1x50
28kg snatch 20/20 (swing 5,snatch 5 rptx4)

[Paul in Hobart]

17/5 2x24kg LCCJ 1x12 36kg OAJ 4/4.5 mins 32/38 Jump Sq 92kgx20 ,112kgx20 ,120kgx30

[Paul in Hobart]

18/5 barefoot run , 3.2km , no warmup . Felt fast, loose and easy but eventually the feet went numb from the cold ground so I stopped.

[Emily]

Haha no wonder you're so good at GS - running on freezing Tasmanian ground at this time of year in bare feet must make 10 mins of kettlebell lifting seem like a walk in the park (with shoes).

[Paul in Hobart]

21/5
Run 2km moderate
Sprint 5x100m
2x28 jerks 5x10
2x28 LCCJ 10,30,10
28kg snatch 50/50 ; 20/20
112kg jump sq 50,50,50
Everything felt really good today , esp the 2x28.

[Paul in Hobart]

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2x24kg 1x20 (1min)
2x32kg 9x5, 1x10 1 min b/w
2x32kg cleans 15,15,20
102kg Jump Sq 1x100


Well maybe I will be without bells the next week...we'll see. Can always resort to Indian wrestling drills.

[Bronson]

mate I'm in near brissie. Give me a buzz if you want to get in an evening training session !!

[winnie]

Indian wrestling drills?
I know an Indian boxer (their only pro, and a pretty handy fighter!). His village was renowned for wrestlers and he wrestled from the age of 4 to 14 then took up boxing. He tells me the wrestlers of his village would often do 1000+ burpees continues (hindu style push up at the bottom).

[Paul in Hobart]

Up the gold coast not a barbell or KB in sight...just doing stuff with the family.

incline pushups 30,30,40
Hindu squats 1x200

cycle 15mins then beach run

Wednesday - wet & wild park ...ran up all the ramps hard as I could (XS energy :)) Good times.

[Paul in Hobart]

Thursday Hindu squats 1x300 , solid beach run 15mins
Friday squats 1x450 , got bored and stopped
back home tomorrow and looking forward to touching iron again :)

[Paul in Hobart]

31/5
back on the bells
2x28kg jerks , several sets of 8 ; 1 of 16
24kg weighted dips 4x5
2x24kg LCCJ 6,12,50 (8min)
1x32kg clean 2/2mins 26/32
36kg OAJ 10/10

[Paul in Hobart]

1/6
32kg snatch 7x 10/10 ; 1 min rests
bw squats 1x75 , fast
chinups bw 3x8

2/6
2x32kg jerks 8x5
2x28kg jerks 4x12 @ 16rpm
92kg 1/2 squat 5x6
92kg Jump sq 1x80

[Paul in Hobart]

3/6
snatch 24kg @20rpm 80/65 - RH preexhausted from manual labour today
snatch 28kg @20rpm 30/30
OAJ 36kg 20/20 (4mins)
2x32kg rack hold 5mins

[Paul in Hobart]

48kg swing to head high , 5x10/10
Some 48kg OAjerks(R) 40kg(L), just 1-3 reps
2x28kg jerks 16,14,12 (2min sets) 12(1min)
28kg dips 3x5
112kg jump squats 50,50,60
Hang from bar b/w sets of jerks and squats. Aim is to relax all respiratory muscles , I do this whilst I am still puffed

[winnie]

48kg swing to head high , 5x10/10


That's some nice tonnage in your warm up Paul!

[Paul in Hobart]

That's some nice tonnage in your warm up Paul!
Yes it gets rid of any kinks fairly smartly! I'm not one for an extended JM program. Like a dog , a quick neural warmup & I'm good to go pretty much straight away these days!

5/6
1 hr freestyle kb session - stuff like juggling , BU cleans and presses -got the 32 with the RH , which FWIW I've never done before .

[Paul in Hobart]

6/6
freestyle , juggling etc
7/6
Pwr clean & front squat up to 82kg triple. Need some racks.
2x24kg jerk 1x50 @8rpm
2x28 jerk 3x5 LCCJ 3x5
2x24kg LCCJ 4min@8rpm
32kg OAJ 2/2 mins @10rpm

[Paul in Hobart]

9/6 Heart not in training today after a long day Did some jerks 2x32 , 2x28 Finished with 2x28 cleans : 2x25

10/6 Circuit with 24kg; 3 rounds of : snatch 30/30 pushup narrow grip 20 2Kb clean 10 Rack hold 2x28 1 min jerks 2x24 25 pullups 10

[Paul in Hobart]

13&14/6 workshops

15/6
2x24 OH20secs rack 20 secs x3x3
2x28 jerks , holding OH for few breaths 8 , 9
2x24 jerks 12 , 13
stretching off bar
pushups 3x10 alt with 70kg squats 4x8 , fast
28kg snatch 8/8 ; 9/9
24kg snatch 12/12 , 13/13
1min bw sets of everything

[Paul in Hobart]

16/6
run , easy , 20mins

17/6
More Ryabchenko experiment
2x28 rack/lockout holds , 2x2mins (OH hold 15-20secs)
Jerks 2x32 = 5 , 2x28 = 7 , 2x24 11,13 : 1min rest between 1 min sets
Snatches 32/28/24/16kg = 7/11/11/13/20 L+R
OAJ 36kg 3x10/10 1min sets/rest
DL 90kg 3x10

[Paul in Hobart]

18/6
Got a call from Dan @ Hobart Running Academy http://hobartrunningacademy.yolasite.com/
1 hr trainings , after dark...

[Paul in Hobart]

20/6
Sore (esp thighs) from Thursday's fun but pushed ahead because consistency is the key to progress. Winter here is a tough time for motivation.
Jerks 2x32 8 ; 2x28 11 ; 2x24 16+18 1 min b/w sets , hr 172
Snatches , no rest ; 32kg=9/9 ; 28kg=14/14 ; 24kg= 16/16 , 18/18 ; 16kg=22/22
Jump squats 90kg 1x20 ; 110kg 2x40 ; 100kg 1x40

[Paul in Hobart]

21/6
1/2 squat 90kg 3x3 , 110kg 3x3
36kg OAJ 20/20 x2

22/6
6km easy run 26mins

23/6
Jerks, rest 1 min bw sets
2x32 11 (6rpm)
2x28 14 (8rpm)
2x24 21,23 (9-10rpm)

snatches , no rest
32kg=9/9
28kg=17/17
24kg = 21/21 ; 23/23
16kg=25/25

Jump sq 90kg 1x20 ; 110kg 1x40 , 1x60
Hindu squats 50

[CamBarratt]

hey Paul, im sorta confused on all the abbreviations and so on you use to describe your training, would you mind breaking the lingo down for me??? Also, the jump sqauts, lost on them too, 110kg + 20 x 4 or somthin?????

[Paul in Hobart]

Cam - some abbreviations I may be guilty of using:
Sn = snatch
J = Jerk (SC = short cycle - each rep jerked from chest to overhead)
LCCJ = long cycle clean and jerk (clean then jerk, each rep = 1 "cycle")
OH = overhead
OAJ = one arm jerk
OALCCJ....
RH = rack holds, FW = farmer's walk
MP = military press
GS = great success

Jump squats are weight x sets x reps.. Thus 110kg barbell , 1 set of 40 reps...

[Peter Sbirakos]

20/6
Winter here is a tough time for motivation.


yep - know EXACTLY what you mean!

[Paul in Hobart]

Day off , or a quickie? The latter or a latte?
Latter wins

jerks up to 2x36kg 5x3
jump sq up to 120kg x10 segue 1/2 squat x3
press 2x32 up to 3x3
"weakness is what you feel when pain is leaving the body."

[Paul in Hobart]

26/6
Knackered mentally after high volume & intensity (shitty) work week
2 choices , chose the latter , but it was tough .

Jerks 60-90s b/w sets
2x32kg 14
2x28kg 19
2x24 26+28 , burning a bit OH

Snatches 30-60s b/w sets
32kg 13/13
28kg 20/20
24kg 23/23+25/25
16kg 40/40
Jump sq 110kg 2x50

[Paul in Hobart]

27/6
100m sprint intervals 3 per lap x4

28/6 Session 5/6 ; this was almost on my limit and I think shows I started the progression just a tad ambitiously. The final reps of the 24kg sets found out my OH endurance - triceps were burning.

Jerks 90-120s b/w sets
2x32kg 17
2x28kg 25
2x24 31+33

Snatches 30-60s b/w sets
32kg 15/15
28kg 23/23
24kg 27/27+27/29

No 16kg work today

Jerk tonnage from sessions 1-5 as follows : 1864,2704,3696,4552,5560

[Bronson]

Hey Paul can you elaborate on the Ryabchenko method. I have been looking for some translations for the training program and the progression but have come up short. Got that pair of 28's as well which will be invaluable. cheers Jason

[Paul in Hobart]

Hey Paul can you elaborate on the Ryabchenko method. I have been looking for some translations for the training program and the progression but have come up short. Got that pair of 28's as well which will be invaluable. cheers Jason
Jase - It utilises microcycles and linear periodisation , and drop sets with EDT... The premise is at the beginning of the microcycle you emphasise strength in lockout & rack , and low reps with heavier giri , whilst using lighter weights for the rest of the session to work on technique and endurance.

As the sessions progress (the microcycle length is malleable but requires attention to rest/recovery days) the emphasis shifts towards heavier weights and more reps with the lighter ones - a balance between intensity and volume, needed to keep the CNS as fresh as possible. And of course in the later sessions assistance drills are used less or not at all.

The use of short but variable rest periods (1min , no more than 2) means this is an EDT/drop set focussed method rather than strict long timed sets. This means one has to find a pace with each weight that enables one to get the reps done but not so fast that the athlete can't recover for the next set. Hence , you really need at least 3 (and more like 4-5) sets of bells to perform the drop sets and experiment to find the best pace for each weight. To some extent also the technique may vary e.g. the depth of dip, lockout ability etc - so becoming experienced with each weight is important. I think it is vital to make sure each rep is as perfect as possible. As there is no strict rpm, there might be a tendency to rush to get the predetermined reps done as one tires - if this is happening it is better to adjust the program or spend more time learning to recover in the static positions.

After a few microcycles , say 3 , there will have been a shift to heavier bells - with lighter bells phased out of the equation. Mind you , the volume and intensity is still there , but aimed at a test set (or competition) :( Unless you stick to the upward progressions the expected result will not be delivered (as with other periodised programs).

btw I tone down the "need" to do "that little bit extra" at the end of sessions as I need the energy to successfully complete the prescribed higher loads later in the cycle.

I think the program works best combining jerks and snatches, as jerks alone are push heavy - snatches give the pull balance.

It might work for long cycle but I have not tried it and without further experience could not out & out recommend it.

To determine rpm it is wise to perform some 3 minute sets to find what is achievable. Of course , after a few sessions with heavier bells the light ones might fly overhead easier , but the earlier sets within each microcycle session will cause some preexhaustion and necessitate attention to appropriate resting.

I like the method as it prevents unnecessary wear and tear , as much mentally as physically. It is a fairly refined method though and for that reason I couldn't recommend it to everyone. Plus , it is relatively boring and predictable but that is necessary if you are chasing numbers in the sport of KB lifting. Same as with running etc.

Previously I have achieved good results with other methods , including pyramid method , timed sets and hybrid approaches. To some extent it depends upon what weight you are aiming to master - and your experience. Of course , every man wants to master the 32s but if one is struggling to do what a 10-12 year old can do with 16s , there is no point in getting frustrated with the heavy ones!

I continue to emphasise the need to master lighter weights - this is an endurance sport and thus 10 minute sets with 16s should be the first goal. 100 jerks , 100/100 snatches at least. This approach reduces the frustration element, which remains very prevalent!

Jase you are a very strong & fit young(er than me) bloke. But , I would look at first trying for CMS and MS numbers with 24 & 28kg (pretend they are 32s). Then , when that is achieved , go for the big boys - if you have the time and inclination/application.
cheers. paul

[Paul in Hobart]

1/7
quick one
back squats 70,90,100kg x5 ; 110,120kg x3
alt with OALCCJ 24,28,32 & 36kg bell. Last set was 2min R/L holding lockout 10secs each rep (4rpm)

2/7
HRA session inc KB. No details, just it was v tough.

[Paul in Hobart]

100m hill sprints , x15
Thinking of doing the world masters games in October , 400 m run...
That , and GS!

[jd]

Paul

Id love to be doing that too. Im sure you already have a good idea of relevant training but i thought you may be interested in this

http://www.nacactfca.org/articles/Hart-eng.htm

[Paul in Hobart]

Thanks Jamie , I saw that link ; Also , I will be benefitting from the knowledge of a local elite runner whom I am doing some training with ;)
Nothing ventured = nothing won. Running is primal. I just have to reawaken some old pathways.

[jd]

Cool.

If youre interested i could put you onto a 400m runner who lives down your way. Shes a masters athlete, been running 400s since she was a junior. I think she won the 400 at the last couple of masters and is probably training for the worlds.

[Paul in Hobart]

I'm sure I have heard of her! Certainly she would be known to my fellow lactate junky , who's got his sharpsight set on London 2012...
PM me with her name.