Mats Training log

[kbellguy]

Good time to start a training log, My training is focused of Girevoy Sport, other sports I compete in are archery and cross country mountain bike.

Monday

30% 40% 50% of max time for snatch 16kg
30% 40% 50% of max time for double 16 jerk
Clean 10x3 double 16's
circuit or french press, dips, chins, high pulls 5x3
Standing long jump 20 times
1km run

Tuesday
KB used 24kg
2km run
10 TGU's
20 C&J
Duck walk 20m
Bear crawel 20m
Burpees for 20m
pushup hold for 5 minutes

[kbellguy]

Thursday

Double 16 jerks, 2min, 2.30, 2.45, 3 min
24kg one arm press 10x3
Fast squats with 24kg, 10x4
Calf raises with 24kg 20x3
OH holds with 2 16's 1min

Felt good, going to move onto the 20's soon, 24kg double jerks to heavy at the moment 5o work for time

[kbellguy]

Tuesday 14th,2008

Rough week, sick baby, not much done except lack of sleep.

Tonight cycled through:

Clean
Jerk
Clean and jerk

Each movement was for 1 minute eack hand with the 20,24,32 for each lift.
To put the work load into perspectice.
20 = 2 secs in the rack position before executing next rep
24= 3 secs in the rack position
32= 4 seconds in the rack position.

This format was cycled through the clean then jerk, then finally LCCJ
Miniture power cycle, one minute either arm.

Felt good after it, no problems, still working on being comfortable in the rack position and breathing under duress.
Have started on the double 20's for the snatch, jerk and LCCJ, my goal is to be able to last the 10 minutes with the double 24's, The 20's are just right as an increment, a long way to go but feel good about about it.

[winnie]

Hi Matt reading your log, and I suffer from the same thing ie. can't rest in the rack. I don't know if you are wearing a belt or not but it can make a difference, also some people just aren't built for resting in the rack. You might need to try getting comfortable resting over head.

[kbellguy]

Hi
I havnt got a belt yet, might try one, but I thought the belt was to hold your shirt down not to rest on? My elbows can rest flush on my hips quite well, I think its trying to relax and breath throught the pain, and just conditioning at the moment, I will get a hold of a belt and give it a go.

Cheers

Mat

[kbellguy]

Now Im sick!

5 hours on the couch and a walk around the block!

[kbellguy]

Tuesday 19/8/08

5 min LCCJ
5 min Jerk
5 min Cleans
5 min snatch

All one hand with the 20kg kb
Swapped hands every 5 reps, no rest all endurance
felt good, will go 24 next time

[kbellguy]

Wed 20/8/8
Squats 5x5 70kg

Thurs 21/8/8
1min/1.30 min/1.45min double jerks 20kg kb, resting in rack feeling better
Snatch 20kg 2min/2min/3min, need to work further on base of thumb to finger transfer without slide which tears skin
5x5 dips,chins,sit-ups

grip strength still a problem, mild tear of a callous, work in progress.

using Double 20's fells like starting again from 16's!!!

[kbellguy]

Thursday
Double kb press
12/10/8/6 with kb 16/20/24/32
Floor Press as above

Friday
5x5 chins
5x5 dips

Tuesday
Run/Spring 50m/50m
OH walk/rack walk for distance left/right with 24kb/C&J for time about 10 minutes
Stair walks with kb OH and rack position left and right hand
Lunges up and over a table in the park with the 24
3 hill sprints with sit up at the bottom
10 complexes of round the body/fig 8's/swing/clean/jerk/ all changing from one movement to the next in a fluid manner, 5 left 5 right hand

A bit tired after this one.

[kbellguy]

Monday 26th

1ALCCJ
32 x5 min
24 x 5 min
20 x 5 min
16 x 5 min

swapped every 5 reps only put them down to pick the next one up


Tuesday 27th

Bench press 90kg 5x3
Military Press 60kg 5x3
Dips 5x5
Chins 5x5
10km ride

Wednesday 28th

1ALCCJ 32kg 10 min
swapped every 5 reps
10km ride

Thursday
2ALCCJ 5min 20kg
2ALCCJ 5min 24kg

Friday 29th
40kg jerks 5x5

not counting reps at the moment, just trying to last in the rack and last the time set, so far so good. Average cadence for 2ALCCJ is 6 seconds for the double 20's and 8 seconds for the double 24's. Had a go at the double LCCJ with the 32's...........................................a long way to go

[kbellguy]

Friday 7th

1ALCCJ 10 minutes with 24kg

111 reps, could have went harder, but just a test. hand change about every minute.

[kbellguy]

saturday the 8th

10 minute snatch with the 16, swapped hands at 5 minutes, did not keep cound of reps, more interested in a fast pace and lasting the distance. felt good

[kbellguy]

Sunday

Hunting goats and running for 3 hours through the bush

5 min jerk with x2 16's

[kbellguy]

Monday

x2 16's jerk 1/2/3 min
16kg swing 150reps
16kg snatch 1/2/3 min left and right
Partial jerks with 16 50 each arm
jerks from shoulder 25 each arm 16kg
Squat 30 x 60kg

[Paul in Hobart]

Sunday

Hunting goats and running for 3 hours through the bush



Primitive but effective and a ready source of protein. :twisted:

[kbellguy]

Saturday 15th

Steve Cotters workshop, good day, not too intense felt good, should have used the 20 instead of the 16.

Sunday 23rd

4 minute warm-up alternating swings with the 16
4 minute jerk with x2 20's, at 8 reps/min
x3 30 second hangs off the chin-up bar
3 minutes each hand snatches with the 20 15rpm
10x2 one arm jerks with the 32
10x3 front squats with x2 16's
2 x 1 minute farmers walks with x2 32's

[kbellguy]

Monday all with the 20's
Double jerk 4 minutes 8rpm
Hang for a minute
Snatch 3 minute each arm 15rpm
Farmers walk 64 kg for 1 min
Jerk 15 per arm 32kg

Wedensday

150 hindu squats
100 hindu push-ups

[kbellguy]

Thursday 27th
10km bike ride

Friday 28th
6 min jerk 8rpm x2 16's
3min snatch per arm with the 16 at 15rpm
40kg kb jerk 5x3

[kbellguy]

Mon 1/12/08

1ALCCJ 10min
Hand change every minute
109 reps

felt good, not much of a struggle, only moving it fast enough was a hinderence with good form

3km run
_________________
Talk less, train more
www.ironball.com (http://www.ironball.com)

[kbellguy]

Friday

4x5 Deadlift 50, 80, 100, 130kg

4x5 Bench Press 40, 50, 60, 75kg

[kbellguy]

Saturday

20kg snatch 2min per arm at 15rpm

24kg snatch 2 min per arm at 10rpm

[kbellguy]

Team Australia Challenge

10 min 1ALCCJ with 24. Got 117 reps.

[kbellguy]

Monday

Back squat 5x4 70kg
Barbell Press 5x4 55kg

Tuesday

Snatch Session
2 minutes each arm on the 24 at 10rpm
3 minutes each arm on the 20 at 12rpm
4 minutes each arm on the 16 at 15rpm
5x2 dead snatches with the 32

[kbellguy]

Thursday
Double 24 jerk at 8rpm for 2 min
Double 20 Jerk at 8rpm for 3 min
Double 16 jerk at 8rpm for 3 min

Struggled through this from the snatch sesion on Tuesday!!!!

Friday
Deadlift 5x4 130kg
Benchpress 5x4 80kg

[kbellguy]

Monday

Barbell Squat 5,5,3,2 as warm up then 5x3 with 70kg
Barbell press 5,5,3,2 as warm up then 5x3 with 50kg
Barbell Power clean 5,5,3,2 as warm up then 5x3 with 60kg

Working on the squat at the moment as its shit and needs to get better

[kbellguy]

4 minutes Double LCCJ with x2 20's at 8rpm
3 minute each arm snatch at 15rpm with the 20

10 x double snatch
10x double swing
10x double LCCJ
10x prone row with pushup

completed this 4 times with two 16's

[kbellguy]

All exercises had ROM warm-up

Squat 70kg 5x3
Bechpress 80kg 5x3
Deadlift 120kg 5x3

[kbellguy]

A bit sore from weeks training so decided to have an odd lift day

Bent Press by 1 rep left and right hand of 16, 20, 24 then 3x3 of the 32

TGU one rep left and right with the 40kg

nice and short, good recovery

[kbellguy]

Chopped and carted a few tonnes of wood

[kbellguy]

Squat 5x3 80kg
Bench press 5x3 85kg
Deadlift 5x3 120kg

[kbellguy]

On night shift at the moment, really struggled tonight.
Onwards with the barbell cycle!

Squat 5x3 75kg
Press 5x3 60kg
Clean 5x3 65kg

The squat is feeing better, the timing of the bounce below parallel is helping a lot, have to remember to drive up with the hips only, and chest up

[kbellguy]

Went bowhunting out bush in the mountains, walked for 5 hours straight.

[kbellguy]

Today I wanted to work on some volume. Not a fan of reps in general but I find this drill useful in builing volume and hand conditioning without ripping callous.

All on the one arm jerk
1-5 reps with the 40 on both left and right
1-5 reps with the 32 on both left and right
1-5 reps with the 24 on both left and right.

Total lifts 90
Volume lifted 2880kg

[kbellguy]

5x4 BB squat 80kg
5x4 Standing BB press 65kg
5x4 Bent over row 80kg
x2 32kg farmers walk for a minute
Roman chair sit-ups 30

I did 3 warm up sets the last set was the only working set, happy with the squat, will move up to 90kg next week, had to get new shorts today, legs have grown! The squats are all below parallel, my hamstrings touch my calf's.

[kbellguy]

Monday
Snatch, SC and LCCJ chi kung. Did the movements in slow motion without bells with breathing and visualisation of energy.
Total time 15 minutes

Tuesday
Used the 1-5 method with left and right hand on the 24kg kb, total of 150 snatches, 75 left/75/right. After each 30 snatches I took 1 minute recovery, did not work to failure, felt good, my hands are slowly getting more conditioned, no rips for a long time.
Total volume 3600kg

[kbellguy]

4x1-5 double 24 SC, 1 min rest in between
Total 60 jerks
Time 10minutes

3 minutes of SC with double 20's at 8RPM
Total 24 reps

Session volume 3840kg

[kbellguy]

Deadlift 5x4. One working set of 140kg
Bench Press 5x4. One working set of 90kg
Side bends 5x4. One working set of 32kg

First workout of the new year, felt good, looking forward to the weekend for some active recovery on the farm.

[kbellguy]

One arm jerk 40kg kb 90 times, 45 left 45 right, 3 minute break after every 30.

LCCJ x2 16's for 3 minutes 8rpm

total volume 4368kg

[kbellguy]

BB squat 5x4, one working set of 85kg
BB press 5x4 one working set at 65kg

[kbellguy]

Again 1-5 method on all lifts 1 min break between each kettlebell size

Snatch day

32kb total 40 reps
24kb total 30 reps
20kb total 30 reps
16kb total 30 reps

Volume 3080kg

[kbellguy]

Wedensday
BB Snatch warm up on 30kg
BB Press 4x4 60kg
BB SNatch from hang 3x4 50kg
Curl 6x3 40kg
Bench press 6x3 70kg
Dead lift 4x5 100kg
Squat8x3 60kg

Today
40min walk with the pram!

[kbellguy]

Worked heavy on the squat, deadlift, press and bench. paddled down the river on a surf ski for 2 hours.
Training will now focus on the Danish open in march.

[kbellguy]

Monday
Squat 8x3 at 70kg
Jerk 80kg by 1
Snatch the 24 3 minutes each arm at 12rpm
Double 20's jerk 4 minutes at 8rpm

Tuesday
Deadlift 5x2, 140kg then 135kg

2 rounds of
10 swings
skip
10 cleans
skip
10 press
skip
10 clean and press
skip
All with the 32, skipped for a minute each time
Swang the 56 10 times to chest height

Another overhead lift session with my brother in law tonight

[kbellguy]

Evening session

KB strict press ladder on 16,20,24,32,40, 5 reps per arm, legs locked

TGU Ladder on 16,20,24,32,40, one rep each arm

Swing ladder 16,20,24,32,40,56, 10 reps each

Famers walk for a minute with 40 in one hand and 56 in other, then change.

[kbellguy]

5,4,3,2,1 then 1,2,3,4,5 left and right one arm srtict press.

So
5,4,3,2,1 on 20,24,32,40,48 in this order
Then
5,4,3,2,1 on 48,40,32,24,20 in this order
20 pushups
One TGU on the right hand with the 48 which was easier than I thought
Cleaned the 56 with 3 on the left and 3 on the right
The 56 has a kick to it, I found you really have to brace as opposed to dipping with the force as you get a crazy rotation! I want to be able to press/push press the 56 this year for kicks and giggles, Im really enjoying the variation in training at the moment, the double 24's are feeling better every day, I will do a test in the next month
I had to push press the 48 as Im not strong enough yet the strict press it

[kbellguy]

Bent Press
20kg 5 left 5 right
24kg 5 left 5 right
32kg 5 left 5 right
40kg 2 left 2 right
48kg 1 left 1 right

Dead-lift 150kg x 3

Partial Squat or lockouts 5x3 at 200kg

30 pushups

[kbellguy]

Snatch Day

32kb 30 reps
24kb 30 reps
20kb 30 reps
16kb 30 reps

about 30 seconds in between each weight rest

[kbellguy]

Bench Press 5x3 85kg
KB floor pull-overs 10
KB floor flyers 10
TGU with 32kb for 5 minutes, alternating every rep

[kbellguy]

10km bike ride 34 degrees strong winds

[esw]

If its anything like Melbourne today up there today Mat that is very tough going!

[kbellguy]

Hi esw

Yep...bloody windy, trees came down horizontal rain etc, still made it home on the pushy!!!!

Today

Partial deads from knees 3x3 200kg
5 reps left and right with 16,20,24,32,40,48
farmers walk 50m with 105kg

[kbellguy]

Its been a while, we have had fires around this area, so been doing work on the farm, lots of heavy, hard difficult manual labour, during this we managed to get a burntout seed drills axel, weighs about 60kg and has a 5 inch diameter, bloody hard to grip, we did some squats and standing presses on our breaks. Could not clean it as the diameter only allowed our hands to be not much past straight, had to to an old school squat down and tip the bar on the shoulder trick, myself and my brother in law also lifted up the burnt out ute on its side (dead lift) to get teh tin from under neath it, that was bloody heavy.

So today
Did 3x 1-5 ladders with the 32 on the clean and press
Snatched the 20 for 4 minutes changing every minute.

[kbellguy]

Ran 4km easy pace felt good, I hate running but its so bloody good for you so I just keep doing it!

[kbellguy]

kettlebell clean and press 5x 1-5 ladders with the 32kb, total 150 reps

Total volume 4800kg

24kb alternating swings for 3 minutes

Felt good, will use the 32 for the next week then move onto the 40 for the same process

[kbellguy]

Walked around the bush for 5 hours with a bow and arrow.

[kbellguy]

5x (1-3) ladders with the 32 on the clean and press

24kb snatch for 10 minutes, one snatch every 10 seconds, about 50% of max, alternate every minute.
Total 60 reps

Grip still needs working especially the left, started to rub on the palm.

[kbellguy]

Interval night. 1 minute of max effort for 20 minutes. using a gymboss for this, they are great espesially for GS. ANyway, all done with the 20kb, snatches were about 15 a min

Snatch left
snatch right
chin-ups
pushups
snatch left
snatch right
situps
KB front squat
snatch left
snatch right
heavy bag work
kb lunges
snatch left
snatch right
one arm press left
one arm press right
snatch
snatch
burpees
burpees

run for 3.5 km's

[kbellguy]

5x (1-4) clean and press ladders

run 3.5km

[kbellguy]

Ran today, dont know the distance but took 25 minutes. Running every day at the moment, cycling through easy, moderate hard days continuously, much like the RKC at the moment.

[kbellguy]

Run the usual 3.5km run. Running is now enjoyable!, Did some heavy bag work as well on the ground in the mount, some head hits for a few minutes.


Ran another 5 km's in the evening

[kbellguy]

Did a 10 minute snatch test witht he 24, got 177 out, started to rip the palm near the end, which was a bugger, managed to get 20rpm until then, this not GS but SSST so switched every 5, will get 200 next time, disapointed but need to train the palm transfer more under fatique. Instead of jumping from base of thumb to fingers it tends to drag accross palm at minute 7. Not a problem just practice.


5km run this pm

[kbellguy]

5x1 left and right with 40kg

Snatch the 24 for 6 minutes changed every 5 reps at 15rmp

Two hands anyhow left and right with 32 up top and 20 below, bent press the 32 into a squat first to pick up the 20

Bent press the 40, 2 left 2 right

Walked for 30 minutes.

Im determined to 1 arm clean and press the 48, push press and jerk quite easy but the press is a while off yet.

[kbellguy]

30 minute run

[kbellguy]

ladders 1-5, 114, 1-4 with the 40, clean and press

6x5 cleans with the 48.

Trial run, untimed with the x2 24's in lccj, felt good

[kbellguy]

Had a strength test today. have been working on Pavels ladders for about 3 weeks now. Started on the 32 and worked up. I am stoked with the program as it worked!!!!

Today I cleaned and pressed the 48 3 times on left and right.

After that The 56 was staring at me in the dust covered corner, I am feeling good so I managed 1 clean and jerk with it on my right hand, its a lifting highlight so far for me.
I gave myself 6 months to achieve it, only took 3 weeks using ladders!!!!!!! Anyway have a mate comming over to witness it soon!!

[kbellguy]

Sore from last night. Tonight went for 5 minutes on double 24 LCCJ, got 17 reps out, spent most of the time trying to rest/relax in the rack position

[kbellguy]

Wednesday
snatched the 24 4min 30 seconds on the left and right.
Snatched the 16 5 minutes left and right.

20min hill run

Thursday
one arm swing the 32 for 4 minutes
20 min hill runs

Friday
2x 1-5 ladders of 40kg one arm press
1 overhead press on left and right with the 48
32 one arm swing for 5 minutes
Chinups in local park while playing with son hanging off
20 minute hill run

I now have a new baby so I have had to work around getting the most bang for my buck when I train in the least amount of time. At the moment the snatch, clean and jerk )SC &LCCJ (single and Double) and swings, one arm press, running seem to be doing the trick when kids have there midday sleep. It ups the intensity knowing I have only about 45min to an hour. double 24LCCJ is a constant nemisis, read a good post by Eugene on upping numbers in a sytematic way which I am giving a go, a Russian translation that seem sensible and effective. Starting in 10 x 1 minute double jerks at 15rpm with minut off in between, the program then evolves through time to complete 2 x 5min bursts then the dreaded 10 minutes. Im a very systems person and this makes sense. ANyway see how this goes.

[Emily]

Congratulations on the new baby! And on jerking the 56kg ;)

[Bronson]

hey mate I took a look at the post from eugene... interesting. How many workouts are you doing on each step before moving to the next ? cheers

[kbellguy]

Hi Bronson.

Im keeping this one simple, I do it until I can complete it...then then I move on, Im finding it very effective on all the lifts, snatch/SC/LC. I like it as it has measurable progression. Once you can complete it on whatever weight you are using, then start again on next weight.

[kbellguy]

Sunday
Went to the farm and did fencing .....fixing up the place after the fires. Good fun, I put 1.5kms of steel posts, and had to lift the pole thumper a few hundred times over my head for 6 hours straight....weighed abour 25kg's, this was eaqsier than the sessions I put myself through, great carry over from kettlebell training, not sore not tired and I wa the only one who could lift it up over my head to use it! Fun day all round


Tuesday
On night shift at the moment 3 nights so far at 12 hours long each. So last night I took my 24kb to work and every hour on the hour did 10 overhead presses each arm for 12 hours.

Went for a run after I woke up


Wednesday
Tonight 5 snatches and 5 clean and press every hour for 12 hours.

Keeps me awake

[kbellguy]

3 ladders 1-5 with clean and press 40kg

ran 4km's

[kbellguy]

Sunday
GS snatch comp 16kg 10 minutes, 5 either hand, 132 reps.

Monday
5km run
10km bike ride

[kbellguy]

True Strength Yang session- iron shirt chi-kung

[kbellguy]

300 kettlebell challenge with the 16, 40 minute walk

[kbellguy]

300 kettlebell challenge with the 20

volume-6000kg's in 30 minutes

[kbellguy]

5km run 30minutes
Running is feeling great now, I am entering my first 10km cross-country run.....the local nail can hill run, should be fun. the mixture of kettlebell training and and running has been hacking the fat off,now am getting smaller/leaner/stronger at a very rapid rate!!!!

[kbellguy]

Saturday
300 kb challenge with the 20

Monday
8.5km run 52 minutes

[kbellguy]

300 kb challenge wih the 16

[kbellguy]

6.5km run 30min

[kbellguy]

Training sporadic at the moment....new screaming baby!!!!!!!!!!!!!!!!!!!!!

[Paul in Hobart]

Training sporadic at the moment....new screaming baby!!!!!!!!!!!!!!!!!!!!!
Excellent , character building stuff! Babies also sleep a lot, giving you acres of time for all sorts of hedonistic pursuits :<)

[kbellguy]

Excellent , character building stuff! Babies also sleep a lot, giving you acres of time for all sorts of hedonistic pursuits :<)

Ha!!!! the new 2009 model requires less to zero sleep and has a highly operational sound system!.........but anyway....yes character building, training under chronic fatigue has its merits!


Today
Again 300 kb challenge with the 20, 26 minutes
volume 6000kg

[kbellguy]

In the ANZAC spirit my brother in laws and myself dug a trench for 10 hours in the rain, 60 cm's deep and a metre wide, in clay/mud. Hard going.

[kbellguy]

Run 4km's, 16 minutes
Stuffed around with one legged squats with the power bands
Various styles of push-ups and chins.
Some heavy bag work, tabata style
Burpees tabata
I used the 20 seconds on 10 se rest, 8 rounds....................smoked after this, then jumped into a PT KB/Boxing session with one of my guys and they had to keep up the pace with me. All in all an energetic day.

[kbellguy]

Saturday
4km run
PTP deadlifts 130kg then 125kg
PTP Side press 40kg then 32kg

Sunday
11.3km cross-country run...Nail Can Hill
72 minutes......first long run like this, very hiily and rocky, felt good. Managed to run the whole lot with no walking. Got home and shovelled a ton of dirt.

[kbellguy]

Double 16kb jerk at 15rpm
10 rounds of 1 minute on 1 minute off
5km run

[kbellguy]

16kg snatches 15rmp
For 10 minutes changed every minute

3km run

[kbellguy]

10 x 1minute on, 1 minute off double 20's jerks at 15rpm.

The 20's are the best "in between" weight to train GS with at the moment, current plan is to work up x2 5 minute double jerks over the next 2 months then the holy 10!!!!!
Felt good today.

Session volume : 6000kg's

[kbellguy]

20kg snatch for 10 minutes at 15rpm, changed hands every minute.

Volume 3000kg

[kbellguy]

made a home made olymipic suspension ring set, playes around with various push-ups, dips etc. Bloody fantastic for shoulder stabilisation!!!!!!

[kbellguy]

4 x 1 min 15 secs on 1minute off, on the x2 20kg jerk at 15rpm
4 x 1min 15 secs on 1 minute off on the x2 16kg jerk at 15 rpm
3km run

My intention was for the full 8 minutes on the 20's but technique started to suffer so the last 4 was with the 16's

[kbellguy]

8x 1min 15 secs snatch with the 20 at 15rmp for 6 cycles then the last 2 at 12 rmp.

Forearms are screaming for help!!!!!

[kbellguy]

Bowhunted in the local hills all day after meat, ended up with a bucket full of mushrooms, probably covered 5-10km's

[kbellguy]

Worked up to 3x5 barbell jerks of 75kg
Partial hip belt squats, 3/4 worked the rom movement on the jerk, used 244kg did 30, felt good.

[kbellguy]

8 x 1:15 double 20 jerk, 1 minute rest in between at 10rpm. I have lowered the cadence as I was not able to complete the last few minutes with good form when I was doing 15rpm. I feel the program is comming along well, next session will go to 1min 40 seconds x6. I really like this structure of training, borrowed it from Eugenes blog. It is systematic and I can see gradual improvment.

Volume:4000kg

Heavy bag work for 15 minutes

Snatch 5x3 on the 32

Deadlift 140 once

[kbellguy]

AM
6x 1min 40 seconds 20kb snatch, changed hands every cycle, nil rest. cadence was 1 snatch every 4 seconds 150 in total, grip is getting better, forarms are smoked again.

Volume:3000kg

PM
5 Rites
Hip belt squats x20 with 50kg

[kbellguy]

5 Rites, 21 of each exercise

6x 1min 40 sec double jerks on the 20's at 10rpm, 1 minute rest between sets.

Volume: 3600kg

[kbellguy]

12/06/09

4x2min snatch at 15 rpm with the 20kb- 120 reps
4x2min snatch at 15rmp with the 16kb-120 reps

Changed hands every 2 minutes, had 5 minute breal between the 20 and 16.

Volume-4320kg

[kbellguy]

5x 2minute sets of double 20 jerks.
1 minute rest in between
Volume:4000kg
Really start to feel it at the end on 2 minutes!

Hip belt squat 20 x 32kb
then 10 x 40kb

[kbellguy]

4x 2min 30sec snatches with the 20kb. Changed hand every 2.30. 15rpm

Volume: 148 snatches, 2960kg

I find over the 2 minute mark really tests the grip and forearm strength, 2 ripped calouses today, bugger.

3.5km run

[kbellguy]

Visited an old "Furey" favourite for some active recovery.

200 hindu squats
50 hindu push-ups
Wrestlers Bridge 1 min

Felt good, session just to give the muscles and mind a different groove that covered most facets of performance Im training for, strength, endurance, balance, shoulder flexibility.

And I just like doing the bridge......flashbacks to judo days

[Paul in Hobart]

Visited an old "Furey" favourite for some active recovery.

200 hindu squats
50 hindu push-ups
Wrestlers Bridge 1 min

Felt good, session just to give the muscles and mind a different groove that covered most facets of performance Im training for, strength, endurance, balance, shoulder flexibility.

And I just like doing the bridge......flashbacks to judo days
That is all good simple stuff , though I am a bit leery of divebomber pushups myself. The bridging will help your rack strength and shoulder flex if you work it carefully!

ahh...the "Royal Court" - just keep away from the jesters mate ;)

[kbellguy]

Yes its basic but effective........I try to keep away from " analysis paralysis" with my training, rather do it than talk about it........I like the dive bomber pushups every now and then, I still find a few weak spots throughout the range, I also combne the anatomical breathing with the movements, becomes more of a relaxation session with sweat!!!!

Today

3x 3min 20sec with 1 minute break in between on the double 20 jerk.
The first set was nice at 10 rpm, form started to suffer so the last two sets I decreased to 6 rpm.......which was still challenging, during the 8 seconds rest I got finr tune my rack, worked on straightening my legs to lockout and resting my left elbow on my hip instead of right. These 2 little adjustments made a huge difference.


40 minute hill walk

[kbellguy]

2x 3min 20sec snatches with the 20kb first 2 minutes were 15rpm then last 1 min 20 10rmp
no rest
2x 3min 20sec snatches with the 16kb total cadence stayed at 10rmp.
4 changes in total, every 3min 20 seconds.

24 minutes of shadow boxing/kicking and heavy bag work. Broke it up into 3minute rounds with 1 minute break, did this 6 times.

[kbellguy]

2x 5 minute sets of the double 16kg jerk.
1 minute break in between.
cadence was 6rpm.
Volume:1290kg
Massive decrease in volume to previous sessions but the carry over has been lasting the sessions without loss of form or quiting.

I decided on the lower rate as this has been a psychological barrier for me. Felt great at the end, had a lot more gas in the tank, underestimated myself.

Next session will be the same but with the 20's, I just wanted to see how I felt after quite an intense training regime over the last 6-8 weeks. After I have completed the 10 minutes on the 16's, 20's I will start all over agian from 10x 1 minute on the 24's. Progression is very slow but worthwhile and rewarding. The only change I will make will be to add double cleans as well after the jerks to get my numbers up in the 2ALCCJ.

This has been a personel best so far!!!

[kbellguy]

On night shift....... so did some light work/volume when I got out of bed, just one armed jerked the 48 for a while, did not count reps, but felt good never the less.

[kbellguy]

Had a GS test tonight under self imposed comp rules. I did the 10 minute snatch with the 16 with one hand change at 5 minutes. Managed to keep to my 15rpm cadence for the entire time, very happy with this. so total reps were 150, 75L/75R. Another best again....consisted smart training is baring its fruit. Had no problems with grip, forarms are fatigued but not painful

[Paul in Hobart]

Good one Mat! No secret to high results : consistent smart training! And fronting up to an honest test occasionally! Without hands on coaching we have to be honest with ourselves. And , a little fearful of training sessions

[kbellguy]

Yes...hard work is an understatement!!!!

Today
5x 2min double 24's jerk 1 min break in between at 6rpm

I felt this like no other session!!!!!!

[kbellguy]

100 hindu squats
50 hindu pushups
wrestlers bridge 2 minutes

[kbellguy]

24kg snatch for 10 minutes at 15rpm. Changed hand every minute.

150reps
Volume: 3600kg

I found this challenging, the forarms are on fire. Was happy about the grip, no rips of drag marks, the jump from fixation (base of palm to the first 2 fingers and thumb is a lot better. The forarms gave before grip which is ok.

[kbellguy]

Double 16kg jerk, 2 minutes at 15rpm
Double 20kg jerk, 2 minutes at 10rpm
Double 24kg jerk, 2 min at 6rpm
Double 24kg jerk, 2 min at 6rpm
Double 16kg jerk, 2 minute at 12rpm

I took 1 minute break in between, this method is more enjoyable than most as the weight and volume is varied in a microcycle. Great to end on the 16's....they seem to float after the 24's.

[kbellguy]

30 minutes of some bojutsu work, good for shoulder mobility, timing and co-ordination

[kbellguy]

300 kettlebell challenge using the 20kg

Around the body 10/10
Halo 10/10
Good Moring 10
Windmill 10
1 arm swing 10/10
1 arm high pull 10/10
Clean and Press 10/10
Snatch 10/10
Circular clean 10/10
Squat press 10/10
Cossack curl 10/10
reverse lunge press 10/10
Deck squat 10
Reverse TGU 10/10
Suitcase row 10/10
Crush press sit-up 10
Russian twist 10/10
Crush press push-up 10

[kbellguy]

5x3 barbell jerks from behind the neck with 60kg's

[kbellguy]

20kg snatch for 10 minutes. Changed hands once at 5 minutes 65L/55R.
Started at a cadence of 15rpm first 3 minutes then dropped off severly to whatever was left, metronome seemed to beep om forever in the overhead lockout, foreams smoked.
Volume: 2400kg

[kbellguy]

Light volume day.

60 reps, 30 each hand of 32kb one arm jerks, changed every 5.

3 reps each hand of the 48kb jerk.

The 48 is very helpful in making the body generate a lot of power from the legs, I find it helpful as I tend to not use their full potential.

[kbellguy]

After the weekend certification with Vasily my hands are at an all time low....ripped and bleeding......painful, swollen. Super glue only goes so far!!!!
Anyway its a good layoff prior to the comp, alas I think I will be only able to compete in the double jerk due to this. Vasily is an amazing athlete, the best I have ever seen, a massive man that moves like a gymnast. Congrats to all who got through the test.

[Paul in Hobart]

Mat your effort , given the previous 2 day's work , was simply outstanding! Hearty congrats mate,! Heal quick and enjoy the flashbacks , however painful ;)

[Emily]

Yeah, you did an awesome job, Mat. Was great to meet you finally!

[kbellguy]

Thanks Emily...likewise!!!!

Back into it today.

x2 24's 2min by two times with 1 min break in between of jerks at 10rmp.

x2 20's 2min x 3 times of jerks with one minu break in between.

Total work time 10 minutes at 100 reps in total.

I will be using the 24's at the start of my training sessions, as fatigue and form suffer I will complete my training with the 20's.

felt good after a week lay off of recovery.

[kbellguy]

Today I thought Id test the double 16's LCCJ for 10 minutes, I think I will spend some time on this lift. Kept a steady cadence with the metronome and got 77 out, its quite a bit different to the jerk and snatch but feels the same as if both are combined, smoked forearms, shoulders and legs fine.

PM
10 x 1minute on 1 minute off double cleans at 15rpm

First 3 minutes on the 24's
Next 4 minutes on the 20's
Last 3 minutes on the 16's

Volume for day: 8464kg

For a warm down some mobility stuff with the 6kg club bells, double swipes, juggling with the 8kg kb...........my 8kg broke......now I know why you dont juggle inside!!!!!

[kbellguy]

Back from the tropics after a great training lay-off, both physical and psychological. Feel pumped to resume the GS way

[kbellguy]

Comp day was 10mintes of the double LCCJ with the 16's got 100reps

Today-moderate day
40minute bike ride

10 x 1min on then 1 min off of the LCCJ with the 24's

First 4 minutes at 8rpm
Las 6 minutes at 6rpm

Found it difficult to train with the metronome, managed to work out a breathing pattern of "double breathing" but not hyperventilation, helped greatly.

Assistance exercises consisted of 60 double 24's 3/4 overhead to lockout, 60 with the 20's 60 with the 16's then 20 each side with the 24.

Some chest/core ring work.

[kbellguy]

Rode 10km's
Some heavy bag work

[kbellguy]

3min 20sec, x2 24 Jerks at 10rpm
1min break
3min 20sec, x2 24 Jerks at 8rpm
1min break
3min 20sec, x2 24 Jerks at 6rpm

The last 1 minute I rode it out in the rack as I could not straighten my wrist out in the OH lockout.

x5 rounds of 20 second OH lockout then 20 second in the rack consecutivly

x5 rounds of 20 seconds hanging off the chin up bar with 20 sec rest in between.

Forarms smoked

10km bike ride

have to love the gymboss timer

[kbellguy]

10km bike ride

[mick valentine]

Yep,love the gymboss. But i want the new one that acts as a stop watch as well..............

next month :-)

[kbellguy]

Yep,love the gymboss. But i want the new one that acts as a stop watch as well..............

next month :-)

Yep that would be nice model!!!


Today 30 minutes of power juggling with the 16

[kbellguy]

Today
Jerk Day
5 minute double 24 jerks @ 6rpm
1 min break
5 minutes double 20 jerks @6rpm
1 min break
5 minutes double 16 jerks @6rpm
10 minute break

Assistance exercises
x5 left and right press with the 40
x10 left and right press with th 32
x2 left and right jerk witht the 48
x7 left and right bottom up press with the 16

My aim is to slowly up the cadence of the 24 jerks, so far so good

[kbellguy]

20 minutes power juggling with the 16
Alternating every hand per flip.
-10 forward flips
-10 backward flips
-10 helicopters
-10 vertical flips
attempted frontal plane side to side flip................still eludes me

30 minute break

Snatch Day
10 x 1 minute snatches with the 24
Alternated every minute from left to right etc, kept the cadence at 15rpm until the last minutes on the left then decreased to 10 rpm.

10 minute break

Assistance exercises.
-One arm 32kb swing for a minute on left and right.
-Farmers walk with the 48, atternated left and right hand every 30 seconds, did this for 10
rounds
- 10 rounds of 30 second chin up bar hangs. 30 seconds on then 30 seconds off.

Forarms quite tight but ok.

[kbellguy]

Power Juggling.

Today it all clicked!!!!!!!! all throws in all directions feel great and fluid, I even had a crack at juggling 2 16's which went well.

x1 16 kb
10 alternating front flips
10 alternating back flips
10 alternating horizontal flips
10 alternating vertical flips
10 alternating accross body flips
5 behind the back flips, up over the shoulder to the front.

10 double 16 front flips
10 double 16 vertical flips

Power juggling is very addictive, time passes very quickly, the lawn copped a flogging

10km bike ride

[kbellguy]

Helped move brother-in-law to new house, lifted heavy objects for 6 hours, beds, chairs, cabinets etc

[kbellguy]

CNS is very sleepy today, could not get fired up.
So it was a half baked effort training day, you need them every now and then.

Double 24 jerk 3 minutes 8rpm
Double 20 Jerk 5 minutes 8rpm
Standing BB press 50kg 20 times
Decline sit-ups 40 reps
Ring push-ups 20 reps

Had a 40min Bowen Therapy session today, fantastic, I would recomend it highly to keep balanced and in tune for injury prevention. This will be a monthly occurance.

20minutes juggling with the 12 pro

[kbellguy]

Juggling with the 20, left to right hand

Forward flips
Back flips
Helicopters
Front of body flip passes
Took 5 minutes

Juggling with the 16, 20 of each
Forward flips
Back flips
helicopters
Vertical flips
Front body flip passes
took 5 minutes

Then some double 16 work
The same as above but only five reps each, adit and not the front body passes!!!

[Paul in Hobart]

Juggling with the 20, left to right hand

Forward flips
Back flips
Helicopters
Front of body flip passes
Took 5 minutes

Juggling with the 16, 20 of each
Forward flips
Back flips
helicopters
Vertical flips
Front body flip passes
took 5 minutes

Then some double 16 work
The same as above but only five reps each
Double helicopters? Nice!
I like juggling because it generates agility -and in a less predictable environment than the usual KB stuff.

[mick valentine]

i gotta learn how to juggle,put up some youtube of you doing some of this stuff sometime........ please :-)

Mick

[kbellguy]

Hi Paul

Yes the double helicopter! I bring them up to face level handle flat and rotate them in opposite directions, spin the left one to the left and vise versa, have not managed to do them both in the same directions yet, but working on it. I have been drilling this relentlesly since the Vasily workshop, as its been a while since I have REALLY struggled with a movement and concept, but now it feels great and getting more co-ordinated, mind you its just double 16's which are not very heavy. ANd yes the increased back and grip strength is fantastic! Vasily was right when he said its the way of the future...............I have not found a kosack cap or a pair of swords yet!

Hi Mike
I have never youtubed anything, but I can use my video camera and put it on a DVD and send it to you? mind you Im only a juggling beginner but my wife says it looks co-ordinated from her very critical eye!!!! Also Mike, if you YOUTUBE Vasily Ginko juggling, thats what I have ben copying over the last few weeks, as at the workshop we covered all of the increments to do all the moves, so each time a feel comfortable with a part of his routine I move on, mind you its a modified version as I have a hard time spinning it twice. Also the hardest so far has been the flip over the shoulder.

[kbellguy]

GS session LCCJ was under par again today, heart rate a lot higher than it should be , kettlebells felt way to heavy, and completly smoked after 2 minutes!
So juggled x2 16's
10 reps of
hand passes-swing then change hands
Helicopters
forward flips
Back flips
Felt absolutly smashed after this
from past experience I think its pro-dromal to a virus of some sort. So the bells will be put on the floor for a week or so and I will commence some active light recovery and mobility work. An juggling with the 12....................to be continued.

[kbellguy]

Well Im glad I got that virus out of the way, first session back after nearly a week trying to get breath into my lungs.

Light juggling with the 12, felt good, wont go too hard.
20 reps each of the following changing hand each time
Forward flips
Back flips
Helicopters
Vertical flips
Front of body flips.
Then the same as above but with no hand changes. 10 left then 10 right with each flip.
This takes approx 5 minutes of continuous movement. It really is a first rate conditioner!!

Then 10 reps of the following with x2 16's
Swing hand changes
Forward flips
Back Flips
Helicopters

So this workout is the equivalent of about 240 swings with some serious gravity and GS groove involved!!!

[kbellguy]

Farm work
Knocked a shed down
Dug some holes
Generally moved heavy stuff around for 5 hours
Went hunting in the PM walked up and over a few hills, started raining got home just before a flash flood, that was something different.

Got home and did some ring dips (assisted) ring pushups, standing barbell press 50kg 10 x3sets, sit-up stuff

[kbellguy]

Strength Conditioning work, CNS needs a rest from 4 months of solid GS training, Ill class the next few months as off season in my 12 month periodic cyscle, but keep juggling 3 times few week to keep the GS groove.

Squats, Good AM's, Calf raises, sit-ups

[kbellguy]

Power Juggling for 20 minutes, ended in doubles, same as previous entries, total volume was about 4200kg, great way to build volume in a big way. Ive introduced this to most people now, everyone loves it.....forearms, grip and back.

[kbellguy]

10x3 chest press, 16,20,24
10x3 shoulder press 16,16,16
10x3 sit-ups with weight
10x3 bicep curls 12kg.
10x3 front squats with the 16's.

Decided not to do any of the back exercises as power juggling and GS more than compensate for posterior chain work and back endurance.

Thought Id give Vasily's "body building" routine a go with only kettlebells, suprisingly difficult with the kb's, especially with the bicep curls. The off centre of gravity of the kb is a legitimate tool to use for this if you have a few different weights and pairs. When you tie both kb's together with a rope, substitutes for a bar you get a greater ROM belbow paralell which you simply cannot get with a barbell. Anyway, random training session

[kbellguy]

Power Juggling, 5minute straight, 16kb
All moves were 1minute duration from left to right
Forward flips
Back Flips
Helicopters
Vertical flips
Accross the body passes



Then:
10 of each move but on single hand at a time left for 10 right for 10.
Attempted the single hand accross the body today with success.

Power ring push-ups, rings only a few cm's off the ground.
10x3
Power ring rows5x5
BW Dips 5x5
KB one arm sit-ups with 8kg, mobility work 20

Double 16's as above but with only 5 reps of each, have not qiute worked out the double accross the body pass yet, very technical and tricky.

[kbellguy]

5x5 Double 32 jerks
5x5 Double 32 cleans
10 x one arm press with the 40 left hand
10 x one arm press with the 40 right hand

The 32's are feeling better, will slowly as with everything else increase time and rep cadence

[mick valentine]

Nice pressing Mat, should dust off the 40 myself i think.....

Mick

[kbellguy]

Thanks Mike........ i do the 40 everynow and then as I find it fun..........strange but true, I think its a lot easier than double 32's!!!!!!! Dust yours off and get into it!

[kbellguy]

Double 32 Jerks 10 rounds of 1 minute on 1 minute off

Minute
1- 6rpm
2-6rpm
3-6rpm
4-5rpm
6-5rpm
7-4rmp
8-4rpm
9-4rpm
10-rpm

I had a one minute break between each round using the good old gymboss, all done to the tune of my metronome. The 32's are something else! doing the previous of 5x5 with 2 minute break inbetween was a walk in the park. For time felf good to a degree. Resting in the rack was the easiest part due to my flexible back, forearms felt a bit fatigued....the big one was quads......definatelly to to work on them, they pulled up quite fatqued and jelly like, thats never happened before, the good thing I gather is I must be using my legs well for the initial drive then second dip to lockout.....So some kangaroo jumps and partial squats with strong drive to knee lock-out are in order.....possibly this Pm.



Pm
20 x3 1/4 squats focussing on the first dip with explosive lockout of my knees with 100kg
Thia Pad work with a friend for half an hour, taxing session stomach contents came up once....but good fun

[kbellguy]

1 hour 30 min training goju ryu

[kbellguy]

7am to 8am then 1830 to 2000 goju ryu training.
I have restarted this style after a very long lay off....... the conditioning side is second to none....................love it

[kbellguy]

5 reps each of the OA shoulder press on the 40 and 32kb
Worked the heavy bag (boxing) for 10 2 minute rounds with 1 min break in between
10 ring push-ups
Usual power jugggling routine with the 24...this time

[jd]

Hey Mat

Did you use Bas Cd? If so howd you like it?

[kbellguy]

Hi Jamie

Yes...its great...hardcore.....its good to train with them as he calls out the techniques as fast as you really would need to use them.....Im just using the boxing one at the moment....shadow boxing and on the heavy bag which is a different kettle of fish.......I will use the warm up as well from now on.....Ill follow his instructions and follow the gradual up in intensity..........I cant believe this cd is not more popular!!!!!! it really keeps you honest...........it already has improved my hand speed and power plus evasion for my goju training, at the moment Im using this like no tomorrow as my strength needs no improvement...but boxing endurance does!!!!!!
Ill get those other oneds to you when I get to a computer that can back-up again.

Cheers
Mat

[kbellguy]

Farm work.....built a shed

x5 left and right OA 40kb press
x5 left and right OA 32kb press
10 ring push-ups

x6 2 min rounds of Bas Rutten Boxing

[kbellguy]

Goju Ryu training 1hour 30 min

[kbellguy]

2 1/2 hours of goju ryu.......strained a hammy....not happy jan...getting it worked on today

[kbellguy]

20 ring pushups
20 ring dips with assistance with mini powerband

Was stuffing around with some leg work........has anyone tried performing a body weight squats while standing on the rings......its a good one!!!!!

Anyway
10x3 sets of standing on rings lowering into half splits then back to original position.....my weaker abductors now know there alive.

Power rings are great. am slowly working towards the body weight dips...not far to go, and unasisted BW squats below paralell on the rings.

Stood on rings in horse stance (kiba dachi) for about 1 minute

[kbellguy]

OA press with the 40, 10 left 10 right
OA press with the 32, 10 left 10 right

[kbellguy]

5x5 power ring dips-assisted
10x3 power ring push-ups legs elevated
5x3 L- holds, only held for about 1 second
Power ring assistance exercises from push-up position
5x2 barbell curls with 48kg
Handstand held for a minute, focused on good lock-out and toes pointed

A couple of bottoms up presses with the 24kb for funs sake!

[kbellguy]

Just played around with some OH presses

x2 double 32's military press
24 and 32's single bottoms up press's didnt count

Barbell press's
Strict with 50kg, 60kg, 65kg
Push press 70kg
Jerk 80kg...think I could have gone heavier but happy all the same.

Had a crack at some progresive iron cross exercises on the rings..........pipe dream at the moment.

All in all not a heavy session, wasnt mean to be just wanted to play with some favourite lifts

[kbellguy]

30 ring push-ups
15 ring dips with orange band
20 chins assisted

[kbellguy]

PM Practice

4 reps 5 sets of double 32kb military press from rack
3reps 2 sets of left and right jerk with the 48kb
4 reps barbell press of 60kg's

[kbellguy]

Training has changed a lot for me over the fast couple of months...kids are settled etc, so I got the go ahead to go back to karate training....its been 3 years!!!! so my whole focus is this at the moment. The supplementtary exercises are pretty much always the same, clean,jerk,long cycle and ring push-ups, many hindu squats. As goju ryu training requires a high degree power production, the GS training has well and truly carried over for this. So my dojo training is 3 times per week with home training most days. These are broken up into different areas of physical need, sport specific conditioning, GPP stuff and GS.

[kbellguy]

5x (1-3) ladders with the double 32 clean and press.

Run 4km's

[kbellguy]

1 minute blocks all 6rpm with 1min to 1min30sec rest in between
Double 32's LCCJ
Double 32's LCCJ
Double 32's Jerk
Double 32's Jerk
Double 24's Jerk
Double 20's Jerk
Double 32's Jerk
Double 24's Jerk
Double 20's Jerk

I set the gymboss to go off every 10 seconds so I knew where I was up to.
Hard but good

[kbellguy]

3 rounds of the following.
3 reps left and right of the clean and press, the 48 was a push press

8kg
12kg
16kg
20kg
24kg
32kg
40kg
48kg

[kbellguy]

1.5 hours karate, conditiong, bag work and other stuff

[kbellguy]

GS comp (10 minutes)
Two hands anyhow with the 40kg kettlebell. One arm jerk.
Total reps: 95
This is a personal best for me. I was happy that i did not put it down for the whole 10 minutes. Now back to the double 32 training!!!!! ball breaking stuff

[mick valentine]

Strong work mate, well done.

Mick

[kbellguy]

5x5 barbell squats
First 2 sets warm up to working weight then 3 sets of 80kg

[kbellguy]

Karate for 1.5 hours...mostlu kihon....really struggled with shoulder fatique! I think its time for some active recovery!!

[kbellguy]

5x3 barbell squat 80kg
5x3 Deadlift 120kg
5x3 Bench press 70kg

[kbellguy]

5x5, last 3 sets were the working sets.

Squat 85kg
Clean 70kg
Military press 65kg

All with the barbell

[kbellguy]

5x5
BB Squat 100kg, 95kg, 90kg
Deadlift 130kg
Bench Press 80kg

Good Session Squat is slowly going up

[kbellguy]

13/12/09

100metre draught horse walk uphill dragging 115kg dragging on the ground hung off my hip squat belt. Legs smoked, vomited, got dizzy, very taxing exercise

Farmers walk with the 56 and 48 for about 10minutes, changed hands ever 20 metres

End of range one arm press with the 56. For this I put the 56 on the ground, attached the power ring cable to the handle and then adjusted the ring to 3/4 of lock out over head, I then pressed the last motion to lockout and held for time. I figure my body has to get used to this weight overhead some how to be able to confidently push press for reps and eventually strict press.......good way to get there.

[kbellguy]

Barbell squat, start position was from paralell, 5x3 with 70kg

Partial Deadlifts from just above knee, 5x3 with 200kg

Bench press with pins set at chest level, 5x3 with 75kg.

Fun and effctive way to train with the bench and squat as these points are the ones I suck at and hate most, so might as well drill them hard.

I did the partial deadlift just to let the body know what feels heavy and for some grip work.

Good old dinosaur training!!!!

[kbellguy]

Morning karate training, body conditioing and kata

[kbellguy]

I got a set of dumbells made for me today! they are bloody great, 22inches long with a 14cm handle 2 inches thick! it makes the 56kb look like the pro's! I got the 2 inch handle knurled, they came up great, each dumbell weighs in at 6kg's. I could not find anything in the country remotly come close to these, so I got them made out of frustration. Next Ill get a 7 foot barbell made 2 inch thick next year. The 2 inch handle is a world of difference, every lift is 10 times harder but so much more benificial.

[kbellguy]

1/4 squats 5x3 100kg
1 arm thick bar dumbell press 45kg's left right 5x3
Bench press, starting from chest 70kg's 5x3
Thick bar dumbell curls 18kg each 10x3
Bicep curls 60kg 5x3

[kbellguy]

5x3 squat 80kg
barbell press singles worked up x1 of 85kg's with push press
Dumbell press 1x3!!!! 40kg, a shit load harder than the kettlbell due to the plates!
Snatched the 40 kb for a while, didnt count reps.

[kbellguy]

Started a 6 week cycle of the Delorme Method which consists of Bench Press and Deadlift. SO 5 reps of 50% then 75% then 100% then do it all again 5 times so 75 reps all up per lift, Building volume another way than GS. My brother in law and myself are mad keen to go in an amater strong man comp next year so training is around lifting heavy for a long time and power, we are training on the farmers walk and one hand pressing, only because we are both ok at both of these. I went to the farm and picked up an old tractor scoop to act as a sled, some granite stones from about 50 to 100kg's and a 6 inch thick tractor axel that weighs about 70 kg....all to simulate various lifts....the stone lifting is fun, hardcore and painful, havnt done much round back lifting before, but it will be a while to be able to shoulder it. I can press the axel over head but only 3 times and the sled can hold a shit load of plates. Been working on the 56kb push press, comming along slowly, left arm is weaker, its the only weight Ive used so far that is a constant a REAL challenge to me, will be good when it feels as light as the 40kg one. Anyway happy days

[Bronson]

Ah sounds like a blast !! Im sure you will have a ball. I would love to do some amature strongman one day as well. When I was paying round a bit with the bent back deadlifting a old army esch bag/ canvas bag filled with blue metal was good. Whilst it was more awkward to begin with, you could slowly raise the weight with the blue metal in small increments. Something that helped moving between rock sizes. The bag was good to go up around 100kgs by memory.

[clogger]

If there is one person I know that has the determination, work ethic, and strength to pull it off it is you Mat. Sounds like a fun target. Good luck with the training. I am sure there are lot of expletives to be shouted over the first part of the year. All the best

[kbellguy]

Thanks guys

Its worth a go I have a few tick boxes left that I want to do before 40! Bronson...with your weight and strength,,,looking at your training log you really should have a crack....considering Im the same weight as you and we are considered light weights!!!!, Clogger a good dose of being stubborn and persistant goes a long way! hope you training is going well, come back anytime you want some advice or coaching.

The post I put in the girevoy sport section, the kb strongman stuff has got me quite excited as the one arm lift/push/jerk is by farmy favourite. Might consder putting a comp together..........

cheers

mat

[kbellguy]

Im continuing with the Delorme method of bench press and deadlift using heavy, light medium days, so I wont bother putting it in as its always the same exect the kg's get heavier every week.

So today I started lader with my 48, single arm push-press on both left and right side.

(1-5) 30 reps
(1-4) 20 reps
(1-3) 12 reps
(1-2) 6 reps
(1) 2 reps

Total lifted 70 reps 3360kg, will gradually work up to 1- 5 x 5, then start over again strict pressing instead of push press.

[kbellguy]

Bench Press singles...worked up to 100kg, had to modify today as kids were sleeping!

[kbellguy]

Single 48kb jerk laders, light day, (1-3) x3

Then 32kb strict press ladders (1-5) x3

[clogger]

Your gonna have to start using the lighter bells as paperweights Mat. Next you will be juggling the 56kg and then it's only a small step away from wearing a pair of budgie smugglers like Dikul :-)

[kbellguy]

Ha!!! the 56 is slowly being hunted down, its bloody heavy and hard work. Are you going to train with the GS club? Im posting training times bla bla bla, if you had time and want to continue GS/strongman style!

[fieldy]

now that you fellas have started talking about 56kg.. i have no doubt that Burkey (Bronson) will want one!!

[kbellguy]

Front squats with barbell...5,4,3,2,1 method, last one was on 60kg

[kbellguy]

48kg laders on the clean
1-5, 1-4, 1-3, 1-2, 1-1

This was hard....got a partial rip....palm stress fracture!

[clogger]

Hi Mat,

probably dont have the time during soccer season to do 2 full sessions but am definitely tempted with GS Strongman Club. Feel I should be able to slot in effectively beyond 32kg and go from there. Am always up for the challenge. Wil keep an eye out for times. All the best with training mate

[kbellguy]

Hi Adam
Thats fair enough. I think you would love the club stuff......much the same type of training your used to. Its just more specific to the trad lifts and the lifts that are useful to strength endurance......plus the heavy one arm lifts. Im doing 2 sessions at the moment...but will post then so keep an eye out....just let me know what ones you can attend so I can make room in the garage! It would be good to keep your hand in for sure...and anyway will help imensly for your soccer training.

Cheers

Mat

[kbellguy]

Bench Press

x5 85kg
x4 90kg
x2 95kg
x1 100kg
x1 100kg

x2 partial bench press to lockout holds 170kg's

42 degrees today......very hot in the shed...........harder than it should have been !

[kbellguy]

S&C stuff

squats, deadlifts, bench, OH BB press, curls, sit-ups, bent over rows.
If you have Brooks Kubiks new book "Grey hair and black iron" its program number 21

[Tom M-W]

Hey Mat, Hows the Brooks Kubik's new book you mentioned above. Sounds like something that might assist an broken dog like me-hahaha! I've got the grey hair? Seriously, how about a little review, or just a recommendation.

By the way, I've really noticed your development over the last few years- well done! Just to be talking about the 56kg was folly a few years ago. Your methods are working.

I'm slowly getting there, I M. pressed the 20kg and bent pressed the 24kg today (pain free) it's been about a year since I've done that. I'm just working on staying pain free, which allows me to heal. Easier said than done. banning myself from stand up surfing has made the difference.

Stay well, Tom.

[kbellguy]

Hey Mat, Hows the Brooks Kubik's new book you mentioned above. Sounds like something that might assist an broken dog like me-hahaha! I've got the grey hair? Seriously, how about a little review, or just a recommendation.

By the way, I've really noticed your development over the last few years- well done! Just to be talking about the 56kg was folly a few years ago. Your methods are working.

I'm slowly getting there, I M. pressed the 20kg and bent pressed the 24kg today (pain free) it's been about a year since I've done that. I'm just working on staying pain free, which allows me to heal. Easier said than done. banning myself from stand up surfing has made the difference.

Stay well, Tom.

Hi Tom
Thanks for the comment, Ive been nudging it for a while now...very slow but steady......consistant I supose. Im glad to hear that you pain free status is comming along, if you can bent press teh 24 then things are comming along fine....I have been learning to manage over training/fatique and joint pain.....pretty much have it nailed now......probably more recovery than training, seems to work. Yep Im a BIG fan of Brooks and his books, dinosaur training pretty much got me started in the iron game. His new book is bloody fantastic, its written in a similar style but very tame for Brooks. He is proof in the pudding what smart training can do...much like Clarence bass. His book is aimed at over 40 but its more than appropriate for us youngens in our 30's! BAsically he covers whats shit andwhats not from his weight lifting carreer plus diet, recovery, the lifts. It has everything from the 20 rep squat routine to kettlebells he covers it all. The best part is his programs, they are broken up into, athletic power, raw strength, cardiovascular training and all round physical development programs, 50 of them in fact. He also covers absolutly everything about lifting from hormones, posture methods and styles, warm-ups etc. For me its as good as Dino training. I have really always got a lot out of his books because they work, his new one is also very well referenced! There are no pics, just info, and all of its worth gold. If yourve done Dino training etc its a must. His humour is the same but a refined version...as this book is about 20 years on. I supose Im such a fan as we walks the talk and he still is in incredable shape at the age of 56 or close to. It also covers routines for the 60 and over age group and methology for this training, so I will refernce to it for the next 30 years or so, agin its also aimed at guys who train by themselves in thier sheds or garages like myself.
Hope you shoulders keep on getting stronger so you can have a crack at the 56 in a few years!!!!!!

[kbellguy]

Club training night

OAJ with the 48 (1-5) x2
Double 32kb Press from rack, 5,4,3,2,1

This took 30 minutes....the recovery from the 48 is unbelievable....really need to put the wraps over my distal ulner due to point of impact pain from the launch into OH fixation!

The double 32's feel really good, even in the clean, will re-visit timed LCCJ in a month or so

[Tom M-W]

Thanks Mat- sounds like a great book! The 56 is not even in my dreams at the moment, but I'm pretty close to increasing the adjustable Bell to 28, but I'm holding off. I'm not using the 24 for sets / reps at the moment, just little test outs here and there when I feel strong. Good signs, but super snail slowly slowly.

Thanks again for the book insights.

Tom

[kbellguy]

Brooks Kubiks program number 21 light day.

Pretty damn sore after last night!!!

[kbellguy]

Program number 21 medium day.......glad it was medium today, on night shift! with drunk dick heads and crazy people all night

walk 40 minutes

[kbellguy]

Heavy Day,x2 of 20 reps of each except for squat and deadlift
Squat
Deadlift
Bent- over row
Standing Military press
Curls
Bent-leg sit-up

walk 40 minutes

[kbellguy]

KB front squat Double 16'e x 20
DOuble 24's cleans x20
KB Row 20 x2 left and right
DB Press OH 20x2 at 20kg's
DB chest press 20x2 with 10kg each
DB arm curl 10kg each DB, 20x2
Sit-ups 20
Leg raises 20

Walk 40 minutes

[kbellguy]

20rep routine on the following.

Hip-belt squat
Deadlift
Bent-over row
Bench Press
Standing military press
Curl
sit-ups

[kbellguy]

40minute walk in the hills

[kbellguy]

Hand Conditioning
My brother in law and myself got a 10kg crow bar each and set the gymboss to 5min on and 1 min off. For the cycles of five minutes we drove the the crowbars into the hard clay for the above time. We stopped when we got blisters and before the skin broke.......sore hands but good session.

[Paul in Hobart]

Makes you respect the man on the land eh?;) Crowbars are tough on the mitts . Now spend a session levering rocks out of the ground and see what that cheapo torsonator does for you! cheers , P

[kbellguy]

Very true Paul, its more fun turning manual labour into a comp/game, we do rocks as well and yes theu are a shit to move!

Today
20 rep routine of: Heavy Day
Squats
Deadlifts
Calf raises
Bent over row
Bench Press
Military press
Curl
Sit-ups

10km bike ride

[kbellguy]

Moderate Day 20 reps each, kettlebell and 2 inch thick handled dumbells

Front Squat double 16's
Double 24 Cleans
One arm row
DB press
DB seated press
Preacher curl
sit-ups

Weights vary, wont post them, I keep them in my hard copy training diary but this method of training is something Ive never done, (periodization) blocks of 4 weeks endurance, strength endurance and strength. I quite like it. Straight barbell and dumbell work. Its working well, body is not as sore with GS training, I think its a good break having heavy, light and moderate days. Heavy is 100%, light is 80% and moderate is 90%. As with periodisation each week the weight goes up and repitition range goes down. I hate barbell squats but do them a they are up thier with the deadlift for effectiveness. But I do use the the " manta ray" on the bar.......there is no way I would do them without it........too much of a pussy.

[kbellguy]

2 days ago
Light day 80% of the same program

Today

10x 2min rounds of Bas Rutten Boxing

[Bronson]

Hey Matt I noticed you said the other day that training as you are at present, your body is not as sore as whilst doing GS. I actually found the exact opposite. When doing heavy weights I always felt bound up and tight, whereas GS seemed to straighten me out, and improve body alignment. Funny how is works differently for individuals !! and Im still waiting to get home to use the 56 !!

[kbellguy]

Hi Bronson

Yep thats right.......but I think that I have become a bit smarter at training, doing the light, medium and hard days works for me. At the end of the week I feel I have used my muscles and not smashed them. I look at my training now with long term goals....not just the next comp, I dont think it was the GS, just the way I approached it. As I have found the same with the LCCJ has had the most benifit for my body, the same as the points you mention. I have backed off the 48 for a while as shoulder pain was becoming a problem, which I dont get with the 32 and 40 (48 is work in progress, just slower than I would like). Singles with the 48 and 56 also dont seem to cause a problem. My training has become more consistant now that I dont have to take neurofen to sleep on my shoulders. As cycling loads and periodisation seems to be working for me, I played with the double 32's today as well and they felt a lot better than they ever have....go figure! As I only do one heavy day a week now instead of 3 seems to be the longitivity bullet for me! I look forward to see how you man handle the 56..........mine still taunts me on a daily basis.

[kbellguy]

Heavy Day 100%..................smoked

[kbellguy]

10 x2minute rounds of Bas Thai Boxing, used front kick insead of knee/thigh kick

[kbellguy]

Back from holidays, India and Singapore..................what an eye opener....................very happy to be back in Oz with no armed guards, beggers, militants, bombs,westener killings and terrorists, it was a very interesting and humbling trip........been sick for past 10 days.............training has been a non event until last 2 days.

28/2/10
5 rounds of 2min Bas Boxing on the heavy bag.........completly smashed
5x3 thick dumbbell double press at 30kg's...with the 2 inch thick handles this is bloody hard
5x3 Double 32kb press.

30/2/10
6 rounds of 2 minute Bas Boxing first 2 rounds were with 1kg in each hand, then plain fists......shadow boxing
40 minute walk

1/3/10
Steve Maxwells 300 with the 16kg kb, took 25 minutes, felt pretty good will go heavier next time
40 minute walk WHILE pushing the pram

[kbellguy]

4 km run
1hour 45min training (kyokushin)

Really need to work Bas Cd's more....the bloody All round fighting and workout!!!

[jd]

i havent used Bas for a while either, must get back into it

[kbellguy]

Yep.........its hard and effective.

Today
Bas Rutten All Round Workout, Routine 1, 28 minutes...............vomited once.

[kbellguy]

It has been nearly 2 months since I picked up the 32kb, so decided today to have a go at the 32kb strong man comp jerk phase, 4 minutes total, changed on the 2 minute mark. I got 30 reps on my left and 27 on my right for a total of 57. Happy with this number as i havnt trained for it. So hopefully the number will go up in the next month. On the left arm I got the first 20 in the first minute..........major bad judgement in pacing!!!!!!

[kbellguy]

2 hours of kyokushin training..................heavy sparing..................oh my legs.................mental note, leg check and move faster next time!!!!

[kbellguy]

100 hindu squats
50 hindu push-ups
30 snatches left and right hand of the 20kb
60 shield casts with the club-bells
Legs heavily bruised, session was harder thanit should have been

[kbellguy]

10 minutes of OA 32kb press, changed every minute, did not take much notice of rpm....just wanted to last

Bas Boxing, x6, 2 minute, every round changed between heavy bag, shadow and speed ball.......power, technique and timing.

[kbellguy]

Some snatch work
Did 5 reps left and right for just 2 cycles due to kids tea time!
16kb
20kb
24kb
32kb

So just 80 reps in total

[kbellguy]

5km run, have not done this in a while...felt good

[kbellguy]

Ladders of 1-5 of the double clean with 16's, 20's,24's 32's

Ladders of 1-5 of the double press with the 16's, 20's, 24,s 32's

SO I did the 1-5 in each weight category.

Rode 10km's

[kbellguy]

Double LCCJ ladders
16's 1-5
20's 1-5
24's 1-5
32's 1-5

Combined volume of clean and jerk, 5520kg's

Rode 10km's

[kbellguy]

Double LCCJ ladders
16's 1-5
20's 1-5
24's 1-5
32's 1-5

Combined volume of clean and jerk, 5520kg's . Felt good today, will attempt 2 cycles of this next session

Rode 10km's

[kbellguy]

Double LCCJ ladders (1-5) x2 with the 16's, 20's,24's and 32's, hard session.
In the second ladder I used a cheap mind trick and started at 5 instead of 1! so in my head every set was getting easier.

Volume for the day for both clean and jerk......11040kg's...pretty happy

10km bike ride

[kbellguy]

Single 16kg kettlebell power juggling.
All movements as mentined earlier, did two rounds of my usual routine went for 15 minutes with a 2 minute break at half way.

Finished off with some club-bell work for shoulder mobility for 5 minutes...using the 6kg pair.

[kbellguy]

5 Rites....21 reps each
25 ring push-ups

[kbellguy]

GS comp
Archery for an hour

[kbellguy]

Hunting after deer in the mountains for 2 days.

4 minute double 20 jerk at 6 rpm.

[kbellguy]

1 arm deadlifts with my 2inch thick handles 40kg 5x5
10kg plate pinch grip walk left and right hand
24kg kb bottoms up cleans 5x5
6kg clubbell wrist casts 5 left and right
10 kg open hand plate lift 5x5

Grip is smoked

After reading one of John Brookfields articles and some other obscure stuff of "cold water dousing" both Russian and Japenese, I decided to give it a go as the restorative effects are too interesting and benificial to ignore" so into the backyard i went in my shorts on the grass and poured two freezing cold buckets of water over my head slowly.........it takes your breath away. I have to admit that after the second bucket my body got hot as hell with an incredable warmth being produced and all my aches and pains have gone....feels like coffee x 10 without the jitters, will persist with it and see how it goes.

[kbellguy]

Long cycle 2x20kg 6 mins 5rpm
5 minute break
Long cycle 2x16kg 6 mins 8rpm
5 minutes break
32kg clean 4 mins 8rpm
3km run
Water dousing
Felt a bit hard as Ive just come off night shift....but managed to get the cadence consistant

[kbellguy]

Tues
2x20kg long cycle 7 mins @ 4rpm
24kg OALC 6 mins @ 10rpm (one hand change)
2x24kg cleans 3 mins @ 8rpm
3km run

The Double 24 cleans were a real struggle at this pace, still got the numbers but just

[kbellguy]

Wed
2x20kg long cycle 5 mins @ 6rpm
2x16kg long cycle 5 mins @ 7rpm
32kg OAJ 15 each side

[kbellguy]

2x20kg LCCJ 6 mins @ 5rpm
2x16kg LCCJ 6 min @ 6rpm
2x24kg cleans 2 min @8rpm

3km run

[kbellguy]

2x20kg LCCJ 5mins @4rpm
24kg OALC 6minutes @10rpm, 1 hand change
32kg OAJ 12 each side

Really felt it today, first week of this high volume, right hand grip died in the ass with the 24kg OALC, so did not get at least 4 reps out...never mind. Its quite hard at 4 rpm as it really tests your rack position, as you spemd most of the time their at this pace.

3km run

[kbellguy]

ALbury GS club

Paul Goonan with the 32kg kb
Jerk 29 left, 28 left
Clean 32 left, 36 right
Total rep count 125

Mat Shields with the 32kg kb
Jerk 32 on the left and 27 on the right
Clean 24 on the left and 22 on the right.
Total rep count 105

Paul did great he has good OH strength and a gorilla grip, my grip strength is pretty ordinary but getting a lot better, at rep 23 on the right the kettlebell grew wings and flew out of my hands and so didnt qualify which is a bugger, took the top off a callous but did not rip....very happy about that. Great comp, we look forward to the next

[kbellguy]

2x20kg LCCJ 8 minutes at 5rpm, last minute was 4rpm, as my elbows kept slipping in the rack
2x16kg LCCJ 5 minutes at 6rpm, felt fine
2x24kg cleans for 2 minutes at 8rpm, ok, grip still smoked from yesterday
32kg OAJ 12/12

[kbellguy]

x2 20kg LCCJ, 6mins at 6rpm
x2 16kg LCCJ, 7mins at 6rpm
x2 24kg cleans for 2 min @8rpm
32kg OAJ 12L/12R

[kbellguy]

x2 20kg LCCJ 6mins 5rpm
24kg OALC 6 mins 10rpm, one hand change........really struggled with the last minute on the right, went down to 8rpm
32kg OAJ 12L/12R

[kbellguy]

x2 20kg LCCJ 7min @ 4rpm
x2 16kg LCCJ 6min @ 8rpm
x2 24kg cleans 2min @8rpm
32kg OAJ 15L/15R

3km run

[kbellguy]

x2 20kg LCCJ, 5min @6rpm
24kg OALC for 6min @10rpm, one hand change
32kg OAJ 15L/15R

Thank christ its friday....Im smashed from this week, but still kept the cadence up.

[Emily]

Nice work!

[kbellguy]

Nice work!

Thanks, just following instructions!!!!!!! feel great, a lot stronger and faster

[Barbie]

Mat,

Who's training you?