Dave Tabain Training log

[D Tabain]

Dave Tabains training log

[D Tabain]

4pm:
5min Double Jump press 16kg no put down
2min break then,
5min time limit Jump Presses, As many sets of 5reps, 24kg slow pace.

7pm:
5min Single Jump Press 2.5min L/R 16kg
5min L/R 1jump Press per 10sec

[D Tabain]

6pm:

2min Jump Press L/R 20kg medium pace

1min L/R C+P 20kg medium to fast pace

[D Tabain]

5pm:

2min Double Jp 16kg

1min break

4min Double JP 16kg 10sec count

1min break

5min JP 16kg 5reps L/R fast paced

1 min break

1min L/R 24kg Snatch

[D Tabain]

10am smoko break (yes i brought a bell to work):

20 clean + Press L/R 20kg, 5times 1min between sets 200 reps @ 20kg

4pm:

10min test

Jerk : 207reps total 105L/102R 24kg (pro Grade) 207reps @ 24kg

10min break

Double C+P : 93reps 2x20kgs(classic grade bells) 93reps @ 2x20kg

6min break(had to be back at work by 5)

Snatches : 209reps 100L/109R 24kg (prograde) 209reps @ 24kg

total reps: 709 Total tonage: 17,704kgs

Grip is fine, little tired but big night tonight, will rest till sunday.

[D Tabain]

1:30pm

Hit the motorcross track for 2 hours, grip was sore, breaks every 10 or so min, had a altercation with the dirt nearly knocked my self out but had fun.

[D Tabain]

50 8kg seated presses L/R on lounge in front of tv lol wat i call active rest

[D Tabain]

Easing back into it, Sore Right bicep needs one more day to fully recover
6pm:


consecutive Mp's without putting bell down 16kg, 30reps L/R

Circuit: 6min total time

4 stations 30sec on 15sec off
with 2min break between each set

Snatches (16kg)
Clean + press (20kg)
JP (16kg)
Swings (24kg)

50 L/R seated Presses with 10kg

30L/R ' ' 8kg

[D Tabain]

6.15pm

Trained clients

only managed 2 rounds of
30sec on 15 off repeated untill both arms have been done
24kg

Jerks
Cleans
Clean + Press
Swings
Snatches

9pm

red Unfilled globe barbell consecutive reps

40reps
32
24
16
8

120reps total

[D Tabain]

8:30pm

24kg

5,5,4,4 per min for 10 min (original Plan)

Decided to go for 20min,

did 5R,5L then 4R,4R with out puttin bell down for 5 mins then continued up until the 10min mark having 15,20sec breaks every 5544, then for last 10min did 9reps per side with 20sec rest

worked out to be around 220-230reps give or take

5280t-5520t

[D Tabain]

Trained clients
played with the 10kg, active rest

[D Tabain]

4pm
Goal: beat 1007 jerks with 24kg
most jerks in 1 hour:


32min @24kg 18reps per min (9L9R) 13824kg

15min @ 16kg 18reps per min 4320kg

11min @ 12kg 18reps per min 2376kg

Had 2 x 1minn rests , 1@32min, 1 @ 45min

total Reps: 1044, total tonage: 20,520kgs

I was not ready for this,

Has any one ever heard of getting stress fractures in the forearm from lifting bells?
I had to stop doing 24s because my little finger was getting pins and needles the tyoe you get when you break a bone and any pressure on the forarm was very painful. I think it was just the fact my bones are not ust to being under load for that long of time.

[jd]

Hi Dave

Most likely forearm sore from constant impact.

Whether it was to much or not its bloody impressive

How long have you been training with kettlebells?

Looking over your log since you have started it youve had a few high volume training sessions. I dont know what your experience is so apologies if it sounds like im telling you to suck eggs. Its just important to remember that whilst muscle will adapt quickly to a new training stimulus, tendons and ligaments can take months to adapt. Just a thought

[D Tabain]

Hey JD,

Yeh i put it down to pushing a little too hard and also its the arm ive snapped both bones in so it may have something to do with how the bones healed.

I've been training with kbs for 2 years since i was doing my HSC in yr 12, and my main focus now is GS.

Was looking very forward to the gs comp on the 8th but i decided to race motorcross today and first race got tboned and ran over so i can bearly walk right now and had some internal bleeding in my lungs which is not good so it looks like i wont be competing.

Im still thinking of competing in the seated press but lol

Once i recover im going to be smarter with my training and train in smaller volumes but more often.

Thanks for your advice but, much appreciated.

Where abouts are you located?

[jd]

Yeah, internal bleeding of the lungs is probably not a good thing, im guessing maybe your ribs are a little sore too.

Im in the South of Western Australia, the opposite end of the country to you i think

All the best with your recovery

[D Tabain]

6.15pm

Light work with 16kg,

Snatches, double jerks, clean and press, squat presses, swings.

[D Tabain]

4pm

2min L/R Jerk 16kg ????

8.30pm

40L/40R Jerk in 4min 16kg 1280kg

20L/R Snatch 16kg 640kg

10L/R Snatch, 10LR Jumppress 640kg

4min of 10L/R per min jerk 24kg 1920kg

total kgs: 4480kg

[Paul in Hobart]

4pm
Goal: beat 1007 jerks with 24kg
most jerks in 1 hour:


32min @24kg 18reps per min (9L9R) 13824kg

15min @ 16kg 18reps per min 4320kg

11min @ 12kg 18reps per min 2376kg

Had 2 x 1minn rests , 1@32min, 1 @ 45min

total Reps: 1044, total tonage: 20,520kgs

I was not ready for this,

Has any one ever heard of getting stress fractures in the forearm from lifting bells?
I had to stop doing 24s because my little finger was getting pins and needles the tyoe you get when you break a bone and any pressure on the forarm was very painful. I think it was just the fact my bones are not ust to being under load for that long of time.
wtf Dave? Trying to take on someone over twice your age? Now you know you've got to do that challenge again without putting the bell down! And I will rise to the new occasion Need a challenge.

And you've stacked your bike? Conflict of interests ; don't fracture ribs that will affect your breathing in long sets...
But you can't hold a keen fella back. Do what floats your boat because you only live once.

[D Tabain]

wtf Dave? Trying to take on someone over twice your age? Now you know you've got to do that challenge again without putting the bell down! And I will rise to the new occasion Need a challenge.

And you've stacked your bike? Conflict of interests ; don't fracture ribs that will affect your breathing in long sets...
But you can't hold a keen fella back. Do what floats your boat because you only live once.

"to be the best you have to beat the best" Im aiming high but I think its about time the younger generation starts rising up against the oldies lol

I mite try that challenge with the 16kg and see how long I can last without putting the bell down im def not ready for 24kg for that amount of time.

I raced motorcross for around 5years but gave it up, had a few injuries etc but decided to have a ride on weekend was not a good choice.

So did you do that 1hr session with only one hand change or just didnt let it touch the ground?

[Paul in Hobart]

"to be the best you have to beat the best" Im aiming high but I think its about time the younger generation starts rising up against the oldies lol

So did you do that 1hr session with only one hand change or just didnt let it touch the ground?
One glance at the comp results in other countries is enough to motivate me. Age is somewhat irrelevant , though jerks get harder as you get stiffer. The key is develop max ribcage flexibility when young eg befor 25 when costal cartilage ossifies.

That 1 hr challenge (which I should have trained for ; doing it on a whim ws a bit silly) - I swapped every minute , but did not put the bell down.
Try the Fazer challenge. On paper it looks "easy"...

[D Tabain]

David Tabain @ 83.9kg M 20years old
- Snatch 16kg R120/L120 Total= 240 10min 5minR/5minL
- C&J single 16kg R110/L85 Total= 195 10min 6minR/4minL
- Snatch Non Tradtional 24kg R125/L109 Total=234

had 13-15min breaks between lifts

Blisters on both hands L worse than R, L burst during 24kg snatches made a mess.

Rest till monday, light session on monday hands not in best condition

Going to focus on grip strength, holds in lock out and rack position.

[D Tabain]

4pm:

12kg snatch 5min L 5min R

2 x 12kg long cycle 10min rest in rack and above hold when needed

[D Tabain]

1 min torsonator

16L/R snatches

5x5L/R mp 20kg

[D Tabain]

6pm

Mobility

1.
- 30sec L/R jp 16kg
- 60sec L/R Jump press 20kg every 4 secs
- 90sec L/R JP 20kg every 4 sec
- 120sec L/R 20kg every 4 sec

2.
As many rounds possible in 2min

- 5L/R bent rows 32kg, 10 Bw squats

Score = 5 complete rounds + 1 round minus 4 squats

3.
- 30sec snatch/ 30sec one arm swing L/R x 2

4.
- Long cycle clean + press 4minL/R

5. Light core work

[D Tabain]

6pm

1min intervals weight ladders 70, 80, 90, 70, 80, 90 for 15mins, 5rounds per weight
Dead lift
70kg x 6
80kg x 6
90kg x 6

total= 7200kg

1min intervals weight ladders 2x16, 2x20, 2x24,2x16, 2x20, 2x24 15mins
Military Press
2 x 16kg x 5
2 x 20kg x 5
2 x 24kg x 3

Total = 2520kg

Overall weight= 9720kg

[D Tabain]

30sec torsonator 10kg x 2
2min 2x16kg jerks

Sat 22nd Aug

25 2x 16kg jerks
20 2xz 16kg jerks

[D Tabain]

5 snatches L/R

16kg, 20, 24, 28, 32

5 double cleans
16s, 20s, 24s, 28s, 32s\

1 mp L/R
16,20,24,28,32

2640kg roughly 15-20min

[D Tabain]

Sun, mon, tues Practice Jerk technique

WED 6.30pm

6 reps per min for 15min of
1. 70kg deadlift
2. 80kg
3. 90kg
= 5 sets of each weight

5 reps per min for 12min of

1. 2 x 16kg MP
2. 2 x 20kg MP
3. 2 x 24kg MP

3 x 20sec rounds of torsonator 10kg added

[D Tabain]

GS technique work
-Jerk
-Clean + Jerk
-Snatch

45mins worth

[D Tabain]

12pm:

Military Press
2 x 16kg - 10reps x 2
2 x 20kg - 10reps x 2

2 x 20kg - 5reps x 2

Double Snatches

2 x 16kg - 5reps
2 x 20kg - 5reps
2 x 24kg - 5reps

8.30pm

Pistol Squats
5L/R x 2
alternating 5L/R

Push ups- 5 x 2
alternating 1 arm push ups 5L/R

[D Tabain]

max 1rep

Military Press: 32kg L/R
Push Press: 56kg L/R

want to work on my mp

[D Tabain]

on the min Deadlift for 12 min

100kg x 5
110kg x 5
120kg x 5

Found quiet hard, felt really tired. (put hole in floor boards with 120.. shit.)

On the min Double Military for 12min

2 x 20kg x 5reps
2 x 24kg x 5reps
2 x 28kg x 3reps

light Pad work

[D Tabain]

bit late reply

50chin ups
50L/R renegade rows on kbs

8min to complete

[D Tabain]

More cardio than anything

-50 snatches L/R 16kg
-30 Rows L/R 16kg
-15 Lunges L/R BW
-40 Push Presses L/R 16kg
-30 BW Squats

7min, 22sec

Finished with a few bw exercises and Qi gong breathing for 10mins

[D Tabain]

Squats:
3 sets x 5reps x 2,28kgs each set on the min
4 sets x 20reps x 2,16kg each set every 2 mins

Cleans:
3sets x 5reps x 2,32kgs
10sets x 10reps x 20kgs


took bout 45mins with breaks and warm up

[Paul in Hobart]

Nice training dave!
You're young & motivated enough to try a special challenge one day. That is , 2x32kg squats 1x20. A "variation" on the hallowed 20 rep squat sets for building size. This one is harder as in the rack , unlike with a bar on the back , there is no time for rest!
I've only done it twice.

[kbellguy]

max 1rep

Military Press: 32kg L/R
Push Press: 56kg L/R

want to work on my mp

Bloody good push press! that is some solid OH strength!

[D Tabain]

Cheers Mat, And Paul I might give that a go very soon it sounds like a challenge,
Btw are you holding any more GS workshops in the near future?

[D Tabain]

3 sets of 5reps- 2x24kg kb on the min

4 sets of 20reps - 2x16kg every 2 min

100 snatches L/R one hand change took round 9min

2 x 3reps pistol squats bw

[D Tabain]

100 snatches L/R 20kg one hand change 9min.35sec

[D Tabain]

Worked through at slow pace:

50 swings 20kg
50 Snatches L/R one hand change
50 Clean + Press L/R one hand change
40 BW Squats

[D Tabain]

3 min 24kg snatch one hand change,
47R/43L

[Paul in Hobart]

3 min 24kg snatch one hand change,
47R/43L
short & sweet , I like that - & have structured similar workouts many times before!

[D Tabain]

48kg x5push presses, 1 overhead squat L/R

30sec torsonator 20kg bar + 20kg plate

[Paul in Hobart]

Been a bit quiet Dave , or chugging away in the background? Any particular goals in mind at present ?
You could work on a max reps with 48kg/20mins sort of thing. Cheers , paul

[D Tabain]

Been a bit quiet Dave , or chugging away in the background? Any particular goals in mind at present ?
You could work on a max reps with 48kg/20mins sort of thing. Cheers , paul

Hey Paul, Bit of both been really busy, been training 11 classes per week as well as doing my day job as a second year apprentice electritian so time has been a factor thats why lately just been doing 10min of so when I can. My goal at the moment is 100L/R 24kg one hand change and 250 snatches with 24kg in the 10min SSST test which I want to try do in the next GS comp, then after the comp n leading up to christmas just work on heavy stuf, I've got some 64kg,72kg and 86kg bells coming in so would be awsum to push press one of them, thats my next goal. Sorry for the novel, What are you working towards at the moment?

[D Tabain]

5 x 5L/R pistols

[D Tabain]

inspired by Steve Cotter workshop on wed

82 BW Pistols L/R one leg change,
foot off the ground for the whole 82 reps only brushing the carpet at the bottom of pistol

Legs are sore as F@#$#%

[D Tabain]

arm wrestling comp at Echuca Pub

[D Tabain]

Wed 9th: 6 x 50m freestyle sprints, Best time 28sec with push start n bordies
Thurs 10th: 20sec L/R dead cleans with 20sec rest after each set 24kg x 10min
5 x 40kg bear hug squats
200 bw squats

having a break from serious training till after christmas

[D Tabain]

Goal: 200 BW deadlifts in 10min

1st Session:
working every 6secs and sprinted last 12sec
Reps: 105
Status: Felt good, busted a mad sweat.
Next Sess: working every 5sec, sprint last 30sec

Will be devoting 1-2 specific days to this training, other days will be kettlebell training

[D Tabain]

2nd Session working on 200 BWdeads in 10min
sec tabita for 5sec completed 10min, sprinted last 20sec and got 12 reps
Total Reps: 130
Weight Lifted: 10400kgs
Next: work 5 mins at 4 sec

[D Tabain]

Push up variations

[D Tabain]

5pm-5.45pm Grappling

9.20pm- martial arts mobility drills

[D Tabain]

4pm:
hard day at work but felt like havin a crack
attempted 5mins @ 3sec between reps
got: 3min 6sec, 62reps,
weight: 4960kg in 3min 6sec
Next sess 10min with tabita set to 4sec and 5 sec between reps

6pm trying out the karate joint here, consisted of totaled 150-200 bw squats 100 push ups mobility/punch combos/kick combos
No water was allowed to be drunk during class, bit of an old traditional thing i think, which sukd
7.30 beginners class, mobility n basic kb drills

[D Tabain]

3rd Attempt of 200 Bw deads in 10min

1 lift every 4secs/5secs
Sprinted last 25sec got 16reps out
147 reps
11,760kg lifted

Really hard but feel I still have more in me
1176kg/min
Started at 849kg/min

Next Session 4sec/3sec for 5min
I feel it is too much to do a 10min set twice a week so I start with a 10min sess at start of week and either wed or fri do a 5min higher intensity set

[D Tabain]

6.00pmRan through technique with olympic lifts, demos on all kettlebell lifts, torsonator, bw drills

8.30pm played round with 48kg pushpresses
3reps L/R
5 reps L/R Right finished with overhead squat

[D Tabain]

24kg single arm Jerks 3min, 40sec L/R

24kg single above head hold 2min L/R

[D Tabain]

12kg x 2 5min jerks

Double 24kg jerks every time walked past bells, maxed prob 20reps at one time, few 15rep sets, totalled anywhere between 80-100 over day
20 sec hold above head bent knees, straight knees and rack position x 2

20 snatches L/R

should have been training for GS comp for couple weeks now but better late then never, Struggling with double over head jerks, most I could probly pump out fresh is 30
going to jerk everyday in small lots to try get my body to adapt to it with a few support drills thrown in

Open to suggestions if anyone would like to help me out on increasing numbers?

[D Tabain]

Dug trenches all day at work

kettlebell technique class 7-8pm
8.30pm 10 min set double 16kg jerk

74 reps completed 10min straight keeping bell in rack position, makes a big difference training with other ppl insted of by myself and also found comfortable ways to rest whilst in the rack position which made all the difference.

tried to work around 6-8 reps in a min

Hands cramped up big time but really happy that i lasted since i only lasted 5min on the 12kgs on sunday

[D Tabain]

6pm afl training

5km run 25min
drills 1.25 hours

[D Tabain]

afl training

5km run 24min
footy drills 1.25hours

[D Tabain]

mini Gs comp held at S2S

3min time limit, one hand change on snatch

Jerk 2 x 20kgs 28reps
Clean + Jerk 2 x 20kg 24 reps
Snatch 24kg 37L/37R

Jerk 2 x 16kg didnt count was 40 +

[D Tabain]

3 x 4min, 2 x 24kg jerks

27, 18, 7 Fore arms are my weak link, very painfull to touch after using double 24's for time

[D Tabain]

4min 24kg's Jerk

30 sec one hand swing 20sec break 30sec snatch L/R x 4

Been sick last couple days, and its not going away

[D Tabain]

3 classes

1minL/R 32kg
25, 25, 25, 25 20kg swings

5min double 16kgs 62reps

[D Tabain]

30 x 2 x 24kgs Jerks @ sprint speed

10 x 2 x 24kgs jerks @ sprint speed

[D Tabain]

6 x 48kg jerks R, 2 x 48kg jerks L just a demo

[D Tabain]

double Jerk Drop Sets, roughly 10-20 secs between swaps tried to minimise rest as much as possible

2 x 32kgs 10reps
2 x 28kgs 6reps
2 x 24kgs 8reps
2 x 20kgs 10reps
2 x 16kgs 20reps
2 x 12kgs 40reps
2 x 8kgs 21reps

Snatch drop sets, Right hand first then left

32kg x 10
28kg x 10
24kg x 20
20kg x 20

1min rest between hands

Left fore arm extremely painful, i put card board in stubby holders to help stop the bell resting and sinking into the forearm as this is when it hurts most, im a strong believer of you should train how you compete but the forearm is really putting a damper on my training so i figured if i can work out a method to stop the pain to get more reps in training I can put up with the pain in a comp


8pm:
1min of explosive jumps onto 1m platform, jumping every 6 secs with 16kg in rack x 3 sets

5min bw explosive jumps 1m jumping every 6 secs

Treated the jumps like the jerk, locking out limps at top of platform and after landing

[D Tabain]

double kb jerk 16kgs 20 reps, 30 reps

[D Tabain]

mobility drills, kettlebell demos

[D Tabain]

2 x20kg jerks, 12rpm x 2min x 4 sets with couple min break between.

Over head hold with 2 x 24kgs

quick bike ride up slight hill

[D Tabain]

Sprint triathon

750m river swim
20km bike ride
5km run

I swam and ran, took it up with 3 hours notice after a big night out.

got 1st in team mens category

it has thrown a spanner in my training for the GS comp next weekend

[D Tabain]

10min on time,drop sets with 15 - 20secs change over period between bells

Double jerks
2 x 28kgs - 12
2 x 24kgs - 12rep
2 x 20kgs - 25reps
2 x 16kgs - 30reps

3208kgs in 10min

5min rest, same as above

2 x24kgs - 19reps
2 x 20kgs - 22reps
2 x 16kgs - 31 reps

2784kgs

total 5992kgs

felt like the tri put me out of thegs groove

[D Tabain]

Mon night

timed how fast i could do 100 20kg snatches per hand, I did right hand first

Right hand 3min 30sec
Left hand 4min 22sec

30reps @ 2 x 20kg jerks 1min 30sec

Have decided to compete with the 20kgs in the biathlon this weekend, 24kgs will take more getting ust to then 4 weeks of spare of the moment training

[D Tabain]

Pumped up for the GS Comp in Melb on Sat, will be competeting in the biathlon with 20kg bells

[D Tabain]

Had an awsum time competing in melb at the GSAA Comp on the weekend, was great to finally meet some of my idols in the kettlebell lifting world!

Really blew my self away, still on a massive high from the weekend.

Jad and Paul hosted the in a very impressive professional way.

I competed in the 20kg biathlon and got:

110 Double Jerks PB by 70 reps!!!!
242 in snatches 131R/111L

Tore up hand prity bad in snatches but was well worth the pain

Cant wait till the next one, Every one who owns a kettlebell should get into the sport and have a go at competing, its load of fun and hard work.

[mick valentine]

great work mate, keep it up

[Emily]

Yeah impressive stuff, Dave.

[Paul in Hobart]

Dave got around Melbourne afterwards...
DTs " first one to 100 snatches " challenge will be hard for others to beat.

[D Tabain]

Yeah impressive stuff, Dave.

Thanks Emily, your effort was more then impressive, after watching everyones gutsy efforts i think it gave me the inspiration to go above and beyond what i thought i was capable of. Im really glad I travelled up to compete in melb it was a great atmosphere.

[D Tabain]

ha ha yeah lots of Hi Fives with Paul on the streets of melbourne, didnt get home till 4am was an all round awsum weekend! Im up loading some photos now

[D Tabain]

Wed

Karate

1.45mins, punches, elbows, push ups squats tuck jumps sprints

[D Tabain]

10 min set 80kg deadlift,
9mins @ reps ev 6 secs, last min got 33 reps out

123reps
9840kg

[D Tabain]

30sec rounds of:

- Jumping knees to chest
- Push ups
- Walking lunges 20kg
- Kb swings 40kg two hand
- Push ups
- Snatch 24kg L/R

[D Tabain]

Drop sets of Military Press's
40kg 1 rep L/R
32kg 4 rep L/R
28kg 5 rep L/R
24kg 10 rep L/R... See More
20kg 10rep L/R
16kg 10rep L/R

Push ups as many as arms can handle
Not sure how many i got

20kg Torsonator twists, slow grind pace x 15reps

Snatch
48kg 5 reps L/R
40kg 3 reps L/R

Russian Core Twists 16kg x 10L/R,

Halos 6L/R 16kg

Strongman 32kg Clean Set

26L/R took 2 min 4 secs

Attempted 32kg Strongman Jerk Set
got 21Reps R and gave up and did few swings 1 n 2 hand few snatches too tired n hungry

after tea Completed 2 x 40kg Jerks 3 reps a new PB by 3 reps lol

[Paul in Hobart]

Strong work mate with those big boys!

[D Tabain]

Strong work mate with those big boys!

I can thank GS training for that!!!

[D Tabain]

Basic kb demos, GS demos, 48kg demos, sntches jerks overhead squats

[D Tabain]

12min on clock

1min 2 x 16kgs
1min rest
1min 2 x 20kgs
1min rest
1min 2 x 24kgs
x 2

9min on clock
1min 2 x 16kgs
1min rest
1 min 2 x 20kgs
1min rest
1min 2 x 16kgs
1min rest
1min 20kgs
1min rest
2min 2 x 16kgs

Lifting every 2-5 secs didnt count it varied

10min 20kg snatch
5minR/L
R85/L21
Fore arms r wrecked will get fixed on wed, didnt put bell down on L just did high pulls, one arms swings

Need to get back into the swing of things feeling lazy

[D Tabain]

Sunday 25th

2 x 16kgs jerk 1min

2 x 32kgs jerk 10reps x 2

2 x 20kgs jerk 10reps x 2

2 x 16kg jerk 20 reps

Forearms servere pain really puts a damper on training

[D Tabain]

1/5/10
- 3min Barbell Jerks, 25kg x 2sets followed by 1min set
28reps
39reps
30reps 1min

2 x 30 push ups

2/5/10

2 x 24kg cleans x 40reps x 3 sets
2 x 16lg Jerks x 20 reps

[D Tabain]

75pound Rock Bottom Squats
2 x 20reps

[D Tabain]

30mins of Seated Double Military press

worked with 20s, 16s, 12s, 8s drop setting with minimal rest

worked out around 5600kgs

[D Tabain]

5min Swing 24kg
2min on timer: as many rounds possible of 10bw squats, 5 rows L/R 28kg (12kg+16kg) achieved 5 rounds in each, repeated twice

[D Tabain]

drop sets of double jerks

2 x 24s
2x 20s
2 x 16s
2 x 12s

8000kg changing weights with minimal rest, 25mins total

That was 2 weeks ago sunday,
Last sunday,

2 x 24s
2 x 20s
2 x 16s

8160 lifted in 20min

[D Tabain]

Long time no post.. Still been training was going really good up until last week when i went for my first OS trip and last day of the NZ snowboarding trip, I under jumped a 6-7m double and felt pain in my right knee but shook it off and went back and overjumped the jump and turned it into a 15 or so metre jump n knee blew out on landing, MRI will be done tomorrow to see the damage, can still walk on it n it is getting better every day and can jog on it, it just hurts when i squat and i can only go lil bit past 90degrees and hurts/feels really tense puffed up/jared when i straighten it out and flex it.

Im really hoping I have not done anything serious, If i haven't I will be travelling to compete in Melb with 16kgs.

[Paul in Hobart]

Mate!!! Another KBer takes a hit...
Hope it's just a jar , otherwise it might be chair presses for a while...
Let us know what the MRI shows.
cheers , P

[D Tabain]

Hey Paul, You might understand the report a bit better then me, here it is.

findings:
The patellar and quadriceps tendons are intact. A normal knee joint effusion is evident with fluid predominatly in the suprepatellar location.

The posterior cruciate ligament is intact.

The anterior cruciate ligament is heterogeneous with alteration in signal. Fibres do extend parallel to Blumenstadlt's Line but are indistinct, cosisten with at least a high grade partial thickness tear with laxity of the ACL, but possibly a full thickness complete tear in which the ACL tendon has stuck down in a reasonably normal position.
This is supported by the bone marrow contusion pattern of a deep femoral sulcus involving the lateral femoral condyle with adjacent subchondral oedema.

The medial and lateral menisci demonstrate angular margins into the free edges with no tear evident. The meniscal roots are intact.

Cartliage of the femoral condyles, tibial plateau, femoral trochlea and patellar articular facets is preserved.
The femoral trochlea is not shallow with an angle of 155 degrees.

Conclusion:
Moderately large knee effusion.
indistinctive ACL, although fibres do extend in the intercondylar notch paralled to Blumenstadt's line. Subchondral oedema and a deep femoral sulcus of the lateral femoral condyle. This is consistend with at least high grade strain and partial thickness tear of the ACL with laxity or a complete tear, likely from the femoral origin with the tendon adhearing post injury in a reasonably normal position.

Whats your thoughts on that?

I am able to just get into a rock bottom squat n its taken week n half to get that much movement, n i cant hyperextend it.

Hopefully I can rest it for 4-6weeks and practice mobilty drills n then get back into strengthening it up again, I really dont want surgery.


Will you be travelling to Melb for the latest Kb Comp??

[Paul in Hobart]

Dave I'd get a medical opinion eg sports doc
ACL tears don't heal too well by themselves and you want the best possible outcome , being young and ambitious ;<)

PS hadn't planned to be in melbourne this time.
cheers , P

[D Tabain]

Getting back into it,

While the knee is recovering I have been doing this roughly 3 or 4 times per week

40-50kg on Olympic bar normally start at 40kg and work up to 50kg

10 Military Presses
20 Laying on ground bench presses
20 upright barbell rows

I do this with minimal rest between drills and repeat 3-5 times

The Other Variation of this is: Rest is allowed in lockout

1 warm up set,
Military Presses till fatige I think i got 23 reps
Bench press to fatige stoped at 75 reps
Rows to 100 reps stopped at 100 reps

Tonight done:

3min of 30sec L/R 24kg military Presses
6min of 30sec L/R 24kg Jerks

3min of 30secL/R 24kg Snatches
6min of 30sec L/R Cleans
1min Squats 1min swings

Before bed
2min 24kg jerks L/R

35L 33 R

Knee is ok to run on and move on fine, I just cant sit on my heel or stay in full squat too long. Just gonna build up mobility and strength. Jerks feel fine so gonna start training for next comp.

[Paul in Hobart]

Good to see you're toughing it out Dave!
Reckon you'll have coconut delts and tree swinging traps by summer !
Nice training approach.
cheers , paul

[D Tabain]

Hey Paul,

Yep too eager to get back into it, Jad mentioned there will be a November Como you will be attending so Im gona start training for that, it will be good to catch up. The knee is fine when doing the jerks, feels a bit weak from not using it but it all i think GS will be good for it. Im not worried if I cant Sprint or do crazy snowboard jumps or stupid shit just as long as I can lift bells ill be happy.

Trained clients, heaps of demos, swings presses etc

8.15pm 5mins of

5 reps x 2x24kg
5 reps x 2x20kg
5 reps x 2x26kg

Moving down the bells with minimal rest and repeating for 5 mins, think i got 3 or 4 run thoughs

No break and for next 10min with same weights trying to last as long as I can,

Started out 1min on each bell then started going for longer

4mins of 20sec swing, 20sec rest with 24kg

[D Tabain]

Snatch day

2pm 10min 16kg snatch test, consistent pace 253 reps 137R/116L
9pm 24kg 6min 20R/20L/20R/20L/20R/20L

2 x 24kg jerks x 10reps x 2 sets

40 snatches L/R 24kg

[D Tabain]

havnt been posting workouts on here for a while, things have been too hectic

had to rest knee for couple days, got kicked in knee (Accident.. fooling arounf at work) and hyperxtended the knee I still havnt recovered from the parttial acl tear on, yesterday installing solar panels steped in a pothole and hyperextened it again, really starting to piss me off.


Tonight training, quick one

100 24kg cleans L/R

took 3.30mins on right and 4.16mins on left

my goal is to jerk 2 x 24kg above head 80 reps +
and Snatch 24kg 200 reps in comp

Figured with the cleans as a build up drill for snatch I need to be cleaning minimum 28kg for 5min L/R non flat out

Need to build up 2 x 20kg jerks for 10mins comfortably, 2 x 24kg jerks for 5min race pace,

and snatches need to be able to do 70-80reps per arm with 24kg 5 weeks out from comp

BW Deadlifts, need to be pulling over 120 reps in 10min

Cycling need to be able to go flat stick for 10min, walk for 10min, flat stick for 10min

Rowing machine 10min flat out, 15 min rest, 10min flat out


basically all my training in a nut shell for the next 12 weeks, all being careful of the knee, and watching burn out and fatigue

[D Tabain]

2min 24kgs jerks L39 R 38

10mins 2 x 24kg jerks, putting down bells after each min, working on the min

10,10,9,6,6,5,6,7,8,10

[D Tabain]

10min 24kg cleans 5minL/R one hand change

[D Tabain]

ran my self into the ground so laid of the training a bit last week and half

did a 16kg 10min snatch test

139Reps L 138 R total= 277

2 reps off WR Pace (he did it with a 24kg but lol)

ROlling thunder lifts 1 x 90kg L/R x2

[Paul in Hobart]

Dave, 16kg is not a weight for you! I'll bet you looked like a bogan beating an old lady to death with the handbag you stole!
You coming down to see the men who crank out >150 jerks in 10"?

[D Tabain]

Dave, 16kg is not a weight for you! I'll bet you looked like a bogan beating an old lady to death with the handbag you stole!
You coming down to see the men who crank out >150 jerks in 10"?

hhaha but i sure as shit beat the crap out of it lol it was just a test to see what reps are possible for me in 10min..

Do you mean am i coming to the 5th dec comp?? hell yeh im coming! how are you feeling with your training??

[Paul in Hobart]

https://sites.google.com/site/russiangireviksinoz/

[D Tabain]

Paul Im in, I wouldnt wanna miss it! let me know when more details come through

[D Tabain]

30 2x24kg jerks
15 2x24kg jerks
sleep

[D Tabain]

15 x 24kg jerks
5 x 36kg MP L/R
5 x 32kg MP L/R
5 x 24kg MP L/R

4min 2 x24kg rack holds followed by 4min.50 holds in hang

[D Tabain]

sunday

50 tri push ups

Monday

Session 1#

10mins 2x24kg jerks 90 reps, rested bells on the ground throughout set

15, 10, 10, 10, 10, 10, 12, 13

15min rest

63 reps in 7 mins 2 x 24kg with rest on ground

10, 10, 10, 11, 10, 12

[D Tabain]

http://www.youtube.com/watch?v=cCqSFXxCJFk 5min video of march comp jerks

http://www.youtube.com/watch?v=PjuHAU76_9E 5min video of snatches

[D Tabain]

11am session

warm up mobility

10mins of 2 x 24kg jerks goal was to get over 100, got 103 reps (improvement from last week s) 93reps

rest 15min

7mins of 2 x 24kg jerks got 57

total reps: 160

rest 10min

8mins of 85kg deads 1 rep every 7 seconds, at 8 min mark switched to 2 reps every 2 secs for last 2 min

Cool down

5 ring dips
8ring chin ups

[kbellguy]

Unbelievable numbers mate!!!!!! congrats

[D Tabain]

Hey Matt thanks but I forgot to mention I sat the bells on the ground during both the 10min set and the 7 min set so no where near as good as that post sounded, still a work in progress in 8 weeks these are the numbers I would love to get

[D Tabain]

Hey Matt thanks but I forgot to mention I sat the bells on the ground during both the 10min set and the 7 min set so no where near as good as that post sounded, still a work in progress in 8 weeks these are the numbers I would love to get

[D Tabain]

snatch training

[D Tabain]

snatch training

[D Tabain]

Quick Swim few 5om sprints, body weight drill and light kb stuff, will be back on the horse this weeknd, ended up getting 88 jerks and 100R/97L snatches with the 24s, got a fair few no counts in the snatch for being to keen and not holding at the top long enough, it was an awesome experiance thanks to GSAA for letting me represent the organisation, The more and more I do GS the more and more I want to keep doing it lol Special Thanks to PT (Paul Tucker) for planting the GS seed on this forum that got me interested to start of with!

[D Tabain]

Good break from training, few random sessions, a bit exhausted atm,

http://www.youtube.com/watch?v=HMaEQXLwDXE MY Jerk set from Melbourne

http://www.youtube.com/watch?v=C1PPevdcGQI My Snatch set

[D Tabain]

Long time no post! just got back from USA IKFF Invitational Kettlebell Meet in Noivi, michigan.

Had a ball, was happy with results and was lucky enough to take out:

1st place 85kg category in the Biathlon

- Absolute- title, most repititions regardless of weight category

- Co- efficient- Most weight lifted pound for pound.

2nd place 3min long cycle sprint 30 reps



My score in the jerk 2x24kg was 114 reps, 7 no counts

Snatch 24kg was 232reps with 7 no counts

Very happy and will be getting back to training this weekend!

[Paul in Hobart]

Simply outstanding Dave , massive! Well done mate.

[D Tabain]

Thanks PT!

Weekend results from Team S2S Leeton!


Brock Waters 12yo Jerk non Trad 6kg 117reps L, 120reps R total 237
Snatch non trad:102L/96R 198 total

Maclain Hyde 17yo Jerk trad 2x12kgs 126reps, 255 snatches

Brad Bush Jerk trad 2 x 16kgs 90reps, 179 snatches

Andrew Johnson Jerk trad 2 x 16kgs 67reps, 130 Snatches

Andrew Valenta Jerk Trad 2 x 16kgs 97reps, 134 snatches

Setelia turner 14yo, jerk trad 8kg 75L/88R, Snatch 152reps

Chris Depoli Jerk Trad 10kg 69L/83R, Snatches 152reps

Melissa Waters Jerk Trad 12kg, 94L/106R, Snatches 252reps

Nat Turner Jerk Trad 12kg, 102L/103R, Snatches 229reps

Emma Tyrrell Jerk Trad 16kg 37L/34R, Snatches 91

Me dave Tabain Jerk Trad 110reps, Snatches 240reps


It was an awesome day! very proud of the team and I think are extremely proud as they did all did there first 10min set on the day!!

[abowe]

Awesome, you are a robot

[luro]

The Snatchinator

[D Tabain]

haha thanks guys, Gota love the snatch

[D Tabain]

Sunday Snatch Training. 6mins per side 150R 150L total of 300reps in 12 mins

http://youtu.be/AzaBUabXCuA

[D Tabain]

My latest Training video

http://youtu.be/-vdFvRf11H8




http://youtu.be/-vdFvRf11H8

thumbs up and comment if you like it

[D Tabain]

Can anyone explain why I am finding it easier to jerk in flat soled shoes rather then my weightlifting shoes?

It is because I have extra heel travel which allows me to get under the bells easier as I do the 2nd dip?

[Paul in Hobart]

For me , I can jerk 24s in bare feet no problem , when I move to 28s and 32s I definitely need the extra stability. Any shifting of the ankles costs energy and reps. With 24s you can pretty much keep moving throughout each set , with 32s some resting is required. Well , for most of us. I don't think we have any Anasenkos yet!

How do you find jerking the 32s Dave?