esw's training log.

[esw]

hi all,

i'm very much a KB newbie but have done oly lifting and other assorted lifts as part of conditioning for sports in the past, only really getting back into lifting in the last month or so. i'm a touch over 6'2"(187) and about 90 kg's.

just trying to get stronger and more powerful as a move into season and thought a public expression of my training might keep me motivated beyond. i am using kettlebells to make my lifts more dynamic, challenging, fun and effective they are not all i lift (sorry girevoy folk!) but part of an overall program.

--
11/2

1x7
1x6
1x5
1x4 Dead hang pull ups, overhand (probably a couple of them using poor form at the end).

6x60
5x80
4x100
3x120
2x140
1x150 Deadlifts (located my 1rep max!)

one arm LC KB using the 16 kg, 80 in 8 minutes, lots of hand changing, first attempt at the long cycle, i was puffed afterwards!

4x6 assisted pistols each leg

KB TGUs using the 12kg. 2x6 each side.

generic core workout to finish.

[Paul in Hobart]

Welcome , and good on you for submitting a log. Also , good work in securing a DL pb. Looking forward to following your progress. Is your program home grown or has it been prescribed? Do you have specific goals ? You say you are moving into "season"; season for what in particular?

What you will realise is that Oly C&J and snatch are very different animals to the kb versions.

Now , who are these "girevoy folk" of whom you speak :D

I don't imagine anyone would train or exercise exclusively using kettlebells. Even and especially those whose main focus is competitive lifting!


cheers , Paul

[esw]

Thanks Paul.

The program is a blend of a prescription and some home grown elements.

Basically at the moment it is:

1 day max effort upper body

1 day max effort lower body

1 day dynamic effort lower body

1 day (which was prescribed as upper body repetition effort but i dont want to get any bigger and I feel like a poser doing high reps for upper body) so I make this another lower body/auxilliary/challenge myself day.
--

Add in 2 or so days running and the occaisional bike ride.

I am training for the sport of Lacrosse but also just general well being. Not very russian but fun all the same!

--

Paul these 'girevoy folk' are those mad bastards who put up huge numbers and then put the evidence on youtube! :wink:

[Paul in Hobart]

Paul these 'girevoy folk' are those mad bastards who put up huge numbers and then put the evidence on youtube! :wink:

OK what about the Atlas stone lift? I was even mad enough to cast the bastard :lol:

There is mad , and then there is enthusiastic. I admit it is a fine line sometimes.

[esw]

12/2

2km team warm up run

Sprints and circuit work (prone holds, pushups and crunches galore)

nice long walk in the beach to remedy oncoming shin splints

--

Paul, your love of heavy objects knows no bounds. I have no doubt that when you see small people in the street you wonder if it would be OK for you to quickly Clean and Press them.

[esw]

13/2

Tired and sore.

30 mins stretching

5 x 50 military situps

5 x 10 lunges each leg holding big sandstone paver overhead.

Sleep.


14/2

Team training

1.6k warm up
Sprints
Hand eye co-ord drills.

--

Tomorrow back with the nasty Russians :twisted:

[esw]

15/2

missed some sessions this week so i did a friday full body assault

5x5 Dead hang pull ups

worked up to an %80 bench
10x60
8x70
6x80
4x90
3x95

KB renegade rows
28s 5x6 each arm

5x5 50cm boxsquat into boxjump

4 x 30 KB swings 16 kg each arm

4 x 10 weighted sit ups

pinch grip calf raises, lots

[esw]

17/2,

Skipping/Jump Rope: 2 minutes on, 30s off X10. Few Double Unders.

Summer League Game, hot night.


18/2

5 x each leg. stair pistols.

10 x 10 push ups of varying types.

russian twists with 12kg KB 3 x 30s.

19/2

4k Fartlek run and circuit work, inc sit ups, dips and push ups.

stretch.

[esw]

20/2

pull ups 5x4 Deadhang

5x stair pistols, each leg

6x40
5x70
4x100
4x130
2x150
1x155! woop! 5kg gain!

20kg KB one arm swings , 4x20 each hand

24kg KB OA clean and press 5/5, 10/10, 5/5.

Renegade push ups on KB's

[esw]

21/2
Team training.

2.4 K striding run

sprints

footwork plyo drills, push ups, sit ups, hand eye work

stretch

[esw]

24/2

OA KB Swings, 20kg, 3x30 each arm (getting much better at these both in form and efficiency.)

20 minutes skipping. Shin splints caning sore.

Summer League Game

25/2

8x 300 meter sprints

split with 20 pushups, 20 sit ups( holding at top)

[esw]

26/2

Team training: 4 k striding circuit, lots of push ups and sit ups. Prone holds. Footwork, hand eye work. Skills.


27/2

4x 5 Dead hang pull ups.

3x 3 balance board squats

Deadlifts

5 x 60kg
4x 100kg
3x 120
3x 140
2x 150

KB Swiss Ball Chest Press 32 each hand
5 sets of 6 reps

KB Ladders 1,2,3,4,3,2,1 swings, clean and press, snatch
(THIS WAS EXHAUSTING!)
:lol:

lots of sit ups. floor work.

[esw]

1/3/


1km Row - 105 strokes.

3x5 Chin ups (palms in) this was super hard after rowing!

ladders 1,2,3,4,3,2,1 including swing, clean & press and snatch with the 20kg

club bell shoulder raises 3 x 8 using the 6kg cb's, this caned the grip

trap bar horizontal rows 3x 6 at 50 kgs

3 x 6 box squat into box jump

ab work

[esw]

4/3

Team training,

Sprints, Circuits, beach sprints, push ups, sit ups, squat holds, static leg raises,

skills/hand eye co-ord.

[esw]

6/3

Team Training

Chin ups, running, stairs, striding, push ups, sit ups.

7/3

5 x 4 dead hang chinups, varied grips.

Deadlifts

6x 70
6x100
4x120
3x130
2x140
2x150
1x155
fail on 160 Damnit!

Ladders 1,2,3,2,1 of swings, clean, clean and press, snatch.

BB overhead squats 3x10

KB rack squats 2 20kgs 3x8

[Will S]

Cut back on the build up, and you'll get that 160kg when fresh. Easy.

[esw]

yeah Will you are probably right, it didn't feel like to much a the time but when written down it certainly looks too long of a lead in.

cheers.

[Will S]

You probably wont like this advice, and you deadlift around every 10 days or so, but you'd be a good candidate for the PTP routine. I reckon your 5 RM is around 130-140kg, and that is a good weight for the PTP program.

You wont like this advice as... well... its a 5 day a week program. But, it's also only 2 sets :)

And when you next wanna max out (which should be a rare event, I'm not going to max out more than 4 times a year), you could probably go with this good system:

75%x2-3, 85%x2-3, 95%x1, 100-105%x1, (85-90%x2-3x3-4), 70%x2-3
The 85-90% sets are optional if you feel knackered. Once it gets heavier, we'll thinker with these numbers (lighter warm ups, and a less aggressive jump. 5% is a big jump when your lifting a lot!)

Personally though, i reckon you should be sticking with 3-5 reps ALL THE TIME. You don't need max outs at your weight (i didn't do a real single until i was pulling 180kg x 5. I started below what you are at now). Also, being a lacrosse player, singles are really not beneficial to you in the grand scheme of things.

Lighter weight (3-5 reps), and more sets!

[esw]

thanks for the advice will.

since ive gone back to postgrad study and team training has picked up my routines have really been shot to hell.

but you are right, i should, given that my goal is not to pick up small buildings probably back off from maxing.

i think psychologically i have been working on the perhaps misguided premise that i can get my high rep stuff done with the kb's and greasing the groove with one legged squats.

time to re-evaluate or simply do as you suggest and drop some plates and pick up the reps and speed.

thanks mate

[esw]

well, i had two weeks off from lifting. just cross training with my team and running a bit more to get in game shape. active rest you may call it. shin splints come and go but i am managing them ok.

26/3

4 x 5 alternating grip chin ups

3x2 slow negative chinups

4x 10 swings each arm 16kg

barbell complex, 4 x 5 done consectutively, of the following
-BO Row
-hang cleans
-front squats/push press
-jump squats
-good mornings

3x 10 weighted push ups (20kg plate on back)

3x 10 dips

floor work

knackered. :wink:

[esw]

31/3

5x4 alternating grip chinups

3x2 slow negatives

KB ladders 1,2,3,4 OA 16kg 3 times each arm.

barbell complex + 20 kgs, 4 x 5 done consectutively of the following;
-BO Row
-hang cleans
-front squats/push press
-jump squats
-good mornings

military sit ups 3x 1minute

pushed the prowler around for a few minutes.

[esw]

haven't posted for a while mainly because my s&c has been sporadic at best

ive been doing this once or sometimes twice a week. changed it from jef's a touch, lunges give me knee pain so avoiding them at the minute.

all done in 1m :20s (hooray for the Gymboss)

2A Jerk 2x24kg 8reps
Box jumps 40cms 10reps
2A Clean 2x16 12reps
1A Jerk L 24kg 12reps
1A Jerk R 24kg 12reps
Rack squat 2x20kg 8reps
Snatch L 16 kg 8reps
Snatch R 16 kg 8reps
Pistol L 8 kg 9reps
Pistol R 8 kg 9reps
1A swing L 32kg 12reps
1A swing R 32kg 12reps
Dips 12 reps
2A press 2x16kg 11reps more strict
Chin ups 12reps (3 reps in each grip)
1A press L 20kg 10 reps
1A press R 20kg 10 reps
TGU's 16 kg, 6 each arm
1 leg deadlift L 24kg 12reps
1 leg deadlift R 24kg 12reps
1A clean L 20kg 10reps
1A clean R 20kg 10reps
Push ups on Rings 12reps
2A swings 32kg 12 reps
Russian twists 12kg 20 each side

[esw]

1m :15s

2A Jerk 2x24kg 10reps
Box jumps 40cms 10reps
2A Clean 2x20 12reps
1A Jerk L 24kg 12reps
1A Jerk R 24kg 12reps
Rack squat 2x20kg 8reps
Snatch L 20 kg 8reps
Snatch R 20 kg 8reps
Pistol L 8 kg 9reps
Pistol R 8 kg 9reps
1A swing L 32kg 12reps
1A swing R 32kg 12reps
Dips 12 reps
2A press 2x24kg 11reps more strict
Chin ups 12reps (3 reps in each grip)
1A press L 20kg 10 reps
1A press R 20kg 10 reps
TGU's 16 kg, 6 each arm
1 leg deadlift L 24kg 12reps
1 leg deadlift R 24kg 12reps
1A clean L 24kg 10reps
1A clean R 24kg 10reps
Push ups on Rings 12reps
2A swings 32kg 20 reps
Russian twists 12kg 20 each side

[esw]

20/9
15 k bike ride

2 x KB Floor Press - 24kg
Deadlifts sets of 6, 80, 90, 100, 110
Pull Ups- 3 x 5
KB Snatch - 3 x 6 each hand 24, 28, 32
TGU's - 3 x 6 w/16 kgs
Incline BP - 65 # 3 x 8
Russian Twists 2 x 30 16kg


22/9

Back Squats 4 x 8, 60,80, 90, 100
Clean & Press 24's 3 x 10 each hand
Shoulder Press 24's 3 x 6
Russian Twists
Weighted Sit Ups
Balance Board Squats

--

used the barbells for the first time in a while...body has gotten quite a shock from the change!

[esw]

23/9

15k Bike Ride

3x6 each side TGU's with 16kg

24/9

3 x 20 2A Swings - 32kg
2 x KB Floor Press - 24kg
Deadlifts sets of 6, 80, 90, 100, 110
3x 6 each hand KB clean and jerk 24 kg
Pull Ups- 3 x 5
Incline BP - 65 # 3 x 8
Chest Dips 3 x 8

[esw]

25/9

10:00 OALCCJ with 16 kg 151

(grip has been caned by deadlifting again, will take it easy for a couple of days)

[esw]

29/9

Back Squats worked up to 3's at 100kg
Push Press KB 24's - 3 x 12
Military Press DB's 65 # 3 x8
Hang Clean 50 kg 3x 8 Fast
Shrugs - worked up to 6's at 120
Shield Casts - using the 8kg club bell
Good Mornings - just broomstick 3 x 10
Russian Twists

[esw]

2/10

Deadlifts 5 sets of 5 - 80, 90, 100, 110, 120
KB chest press 28's 8, 8, 8
incline bench 4 sets of 5 - 60, 60, 70, 75
Dips 6, 6, 6
pull ups various grips 4, 4, 4, 4
kb snatch 24's 6L 6R, 3 times

TGU's

[esw]

4/10

Was driving in Carlton, saw a chin-up bar and could not resist working on something i suck at!

impromptu - 4 sets of 5 varying grips (20 pushups between each set) no rest

good little heart starter

6/10
2ASwings 3 x 20 with 24

Back Squats - bar, 60, 80, 90, 95, 60 working down from 8 reps to 4.

KB shoulder press 3 x 8 with 24's
KB push press 3 x 12 with 20's
Good mornings 3x8
Farmers Walks with 32's
Shield Casts (i am really enjoying these...they are awakening previously under-utilised segments of my upper back and making my shoulders feel a heck of alot more stable)

weighted sit ups
TGU's

[esw]

So for about the last month I have been doing the following as given to me by my S&C coach and slightly modified by me:

Mondays:

KB Swings 4 sets of one minute using either a 16 or 20 kg bell.
Back Squats 12, 8, 3 x 6: currently up to about 130 kg for the 6 reps
Pistol squat work 3 x 10 : i'm not so good at these so ive been playing with ways to work on it each session
Overhead Walking Lunge 3 x 25 meters: worked up to holding a 20kg plate

various core things

Tuesdays:

DB Bench 12, 8, 3 x 6 working sets at about 42 kg now
Ring Push Ups 3 x 10
Crossovers 3 x 8
TGU's using 20's - really working on the initial ab engagement part

Wednesdays:

Deadlifts: 12, 8, 3 x 6 working sets at about 120kg
Pull ups 4 x 5 dead hang + 4 x 6 band assisted
KB Renegade Rows 3 x 8 20kg
[b] Lat Pulldown[b] 3 x 8 working up to 80-kg

various core isolation things

Thursdays:

Shield Casts: 3 x 12 (six each way around) 8kg CB
KB or DB Shoulder Press: 12, 8 3 x 6 using 28's if KB and about 65lbs if DB
Rear delt work
Raises lateral

Fridays:

Hamstring Kickback
calf raises various
Arm + wrist work

--

I've also been playing with the KB in the backyard doing windmills, swings, OALCCJ and other things when I have the energy.

It took a while to get back into the groove of a 5 day programme and now with club preseason on the horizon its going to get even harder!

Cheers

esw