Antoni's training log

[Antoni]

So I thought i'd get out a decent number before posting my log, so here's last weeks log followed by my pb. I've been training GS for 11 weeks now & think I should re-attempt another pb for the 12th week before changing programs. Any advice or coaching from my comrades here would be greatly appreciated:D Especially uncle Paul!!!!

30/08/09
2*24kg bells Jerk

7m@8rpm=56reps

3m@6rpm=18reps

2*1m@20 rpm

4*3 rep military press & chins

Practice 16kg snatches (sloppy)

1/09/09

2*24kg jerk

4m@10rpm=40reps

2*2.5m@ 10 rpm

3*1m@12rpm

4*3 chin @ military press

Snatch practice (again sloppy)

2/09/09

8*5 bodyweight pistol squat & light 8kg swings ( nursing a torn right hamstring)
4*3 military press & chin up

3/09/09
2*24kg jerk

1*2m@16rpm=32rep

3*1.5m@16rpm=24rep per set.

3*1m@18rpm

4*3 chin & military press

4/09

5m@10rpm=50rep

3m@10rpm=30rep

2m@10rpm=20

2*1m@12reps

4*3 military press & chins

5/09

8*5 bodyweight pistol squat & light 8kg swings.

09/09/09

2*24kg jerk test= total 86reps in 8.55minutes here's what the minutes looked like
minute1-10rep
2-10rep
3-11rep
4-10rep
5-9rep
6-8rep
7-10rep
8-10rep
9-8rep
Cardio was dying, forearms we're fatigued but the rest of me was good!
I'm going to see if a can borrow a camera off someone & will try to get a youtube vid together soon, cheers;)

[EmilyFriedel]

Nice work with the jerks! What's your bodyweight (if you don't mind me asking)?

[mick valentine]

Antoni,

Great work mate, 86 Jerks is nothing to be sneezed at.

Mick

[Frogirevik]

Antoni,

86 reps for your jerk set is very impressive!

Keep up the good work mate.

[kbellguy]

Hi Mate

Great numbers with the 24's, do you do any training with the 28's or 32's, with numbers like that it is probably worth your while.

[Antoni]

Thanks for the support guys! Em i'm 86-88 kilo's, depending on how much pastries I eat during that week:) And are all you guys considering doing the IKFF cert in Qld in November? Steve is a long time hero... And question here that i'm trying to get my head around. I don't press that much, around 37kg say for a maximum, which I know is strong but nowhere near a beast. But jerk alot more than people who can press more than me. So if I increase my pressing power would I theoretically increase my jerk or is this my "hardstyle" mindset thinking? I'm looking forward to being a very active part of the GSAA!

[jd]

hey Antoni

maybe practice the snatch at the start of your session when youre fresh

[kbellguy]

Hi Antoni
Yes I have found that when I increased my pressing strength my jerk strength/numbers increased but my jerk groove suffered. Both movements require a different set of physical requirments but they are also complementary, by cycling your training with periods of GS work and S&C work long term training can be undertaken. I find pressing one or two sizes heavier than the competition weight to help a great deal....the 32 and the 40. Pressing the double 24's as opposed to jerking them is also a great help in assistance. Heavy barbell presses/jerks are all good. If variety of kb sizes is a problem use your 24's and alternate pressing practice with jerks and bottom up presss with the 16's if you have them. Steves course would be well worth it, he is a great athlete. And his qualifications are in the "legit" bucket as with Vasiliy Ginko, Fedorenko etc. I found too much pressing to be so detrimental to my jerks that I am very wary of hitting them hard these days. Your numbers are great, evn have a go at lowering the cadence and lasting the whole 10 minutes when you have your next test..........hitting the 100reps with the 24's is a great mile stone in your training.

Cheers
Mat

[Antoni]

Thats exactly what I wanted to hear! I'm going to purchase a couple of 28s & 32 s in a couple of weeks to get that variation & i'm glad to see that im getting the confirmation from you guys that some of the ideas I have are steering in the right direction, great minds think alike! Thanks for the help Mat, greatly appreciated. Sometime in the next couple of months i'm gonna try & make it down to Melb to train with the big boys(& girl) Cheers...

[Emily]

That's great! We'd love to have you down here.

[Antoni]

So i've taken the next 6 weeks off jerks to practice my not so crash hot military press. Im doing the RKC ladders coupled with chins at the moment & have worked up to 5 sets of 1,2,3,4. That's 3 days a week & the other 3 days are 5*5 Pistol squats, snatch practice & abs. The 16kg snatch was just way too easy so i'm bumping up to either 20 or 24 next week. After watching the Johnwild guy do his giant 2 kettlebell in the one hand jerk with 80kg I decided to re-test myself & made a PB of 56kg's(1*40kg bell 1*16kg bell) jerk 1 rep on each side. I guess nows the time for me to start practicing cardio, but I f*$@ing hate it...

[Antoni]

Program now is light hammy helping deadlifts for 3 days a week with hindu squats( tore hammy on a bent press 3 months ago) & 20kg snatch sets. The other day after making a salad, I performed a snatch set, as one does before lunch & discovered oily hand snatches are easy on the calluses & hard on the grip, anyone dare to do oily hand snatch practice for a month on a program? The other 3 day a week is still the RKC ladder with 32.5kg press & 6kg wide grip chin. I wonder if purchasing some milk from Tasmania's lactating animal will increase my snatch numbers?

[Antoni]

Taught a kettlebell class for the first time on Manly beachfront last night. To inspire some new students I jerked a 20kg & 2 16s all in the same hand, a 52kg popcorn press, haven't done that before. Haven't been heavy pistol squatting since I tore my right ham 3 months ago but still managed to get out a 24kg rep too. Snatches are getting better.

[Antoni]

So I had an impromptu kettlebell demo at a friends studio this morning. Here's the youtube video she made. I've not practiced the jerk for a few weeks now so am not in my finest groove.

http://www.youtube.com/watch?v=N9wnlwi0F3Y&feature=sub

[Antoni]

Back into the jerk this week.

Rack holds 2*28kg 4 minutes 10 seconds up 10 seconds down.

2*28 kg jerk

4 minutes@8rpm= 32 reps

2*2 minutes@8rpm=16reps

2*1 minute@12rpm

3 minute rests in between, 5*20 light hindu squats & deadlifts & stretch to cool down. I feel like I may be biting off more than I can chew with the 28's but it is my first day back & if they prove to heavy to handle i'll move back down to 24s next week.

[Emily]

fair effort with the jerks!

[Antoni]

Is there a set amount of reps one should strive for in every session? Eg. 100reps? I wonder what uncle's opinion is?

[Emily]

A good way of keeping track of volume is to log the amount lifted overhead (in kg) each session, and build on that.

[Antoni]

That would be 5600kg overhead then, sweeeeet;)

[Antoni]

Snatches with 20kg bell continuous 20/20, 15/15, 10/10, 5/5. Then 15/15, 10/10, 5/5. Then 10/10, 5/5. Then repeated The above with 16kg bell, 3 minute rests between sets. I liked this workout because the continuousness of it worked my cardio & dropping down to the lighter bell really helped me with continuous good technique.

Afternoon Chin up & ab roller superset

Bw chins 5 rep, 6kg 4 rep, 10kg 3 rep *5 sets

I've tried the RKC ladders before working 1,2,3,4,5 ladders but found changing the weights seems to work better for me, anyone else have the same experience?

[Antoni]

Soothing 20 minute meditation, ahhhhhhh.

2*28kg bells 5 minute rack holds 10seconds up, 10 down.

2*24kg bells 3 minute round@14rpm

4*1 minute sprint rounds@20rpm

5min rests

This is where GS is deceptive! After the 1st one minute round I was telling myself that i'm sore & overtrained & need to cut back on the workload but by the 3rd & 4th rounds I was finishing the 20reps in 45 seconds & needed to slow them down a bit. Three words sum up my whole GS experience so far, painful but satisfying. Need to do light stretch & recovery this afternoon.

[Antoni]

Total tonnage 7536kg

[Paul in Hobart]

Is there a set amount of reps one should strive for in every session? Eg. 100reps? I wonder what uncle's opinion is?
Depends what your goal is!
If you are competing , set a target figure. If you have plenty of prep time and can train smart , work up to double that volume. Then scale it back it the month before comp and do longer sets. Of course , waving the volume from session to session is wise.
I have done up to 160 or so jerks with 2x24s and 100 with 2x32s in a session (certainly within the hour, and no 1 rep sets...). It was pretty draining. But you young fellas who work in a different kind of office should have no problem!

[Antoni]

Depends what your goal is!
If you are competing , set a target figure. If you have plenty of prep time and can train smart , work up to double that volume. Then scale it back it the month before comp and do longer sets. Of course , waving the volume from session to session is wise.
I have done up to 160 or so jerks with 2x24s and 100 with 2x32s in a session (certainly within the hour, and no 1 rep sets...). It was pretty draining. But you young fellas who work in a different kind of office should have no problem!

Haha! Would've helped if I had mentioned that too! Well i've been doing this for about 4 & a half months now so i'm really just generalizing. My ability to get numbers in the jerk is faster than my body's ability to adapt, and my snatch is still pretty averago at the moment. After 10 weeks of 24kg jerks I could have easily kept on going but my sacro-iliac joint felt a little irritated & needed rest. So the ab roll ups are the opp movement to the snatch & chins opp to the jerk. The rack holds & 28s day, 24 sprint day & tomorrow 32 day im using to just get myself well acquainted with some variety, the sport & to find out what will work well for me. I definitely like your idea of upping volume then scaling down to longer sets. So does this mean you accept the nickname uncle? Uncle Paul the uncle of kettlebell sport to Australia!

[Antoni]

Morn.

Snatch 20kg 30/30
20/20
10/10

Repeated with 16kg

Afternoon.

Chin up ladders superset with ab roll ups. 5 sets of...

5*bw
4*6kg
3*10kg

Repeated 5 times

Felt high & dopey on endorphins this arvo & couldn't stop laughing through the whole chin & ab set.

[Paul in Hobart]

After 10 weeks of 24kg jerks I could have easily kept on going but my sacro-iliac joint felt a little irritated & needed rest.

So does this mean you accept the nickname uncle? Uncle Paul the uncle of kettlebell sport to Australia!

1) Try switching to double cleans (timed sets) then LCCJ if tolerated until the back settles

2) Probably I am the father of GS downunder, but not yet the grandfather , but you can call me uncle if you wish. Just don't call me lazy...yet :) I still got plenty of miles in the engine.

[Antoni]

2) Probably I am the father of GS downunder, but not yet the grandfather , but you can call me uncle if you wish. Just don't call me lazy...yet :) I still got plenty of miles in the engine.[/QUOTE]

You ARE the father of GS in Australia but I say uncle because uncles are cooler than dads & can be younger too. I also have an uncle Paul who's little too! And he's also superstrong from a lifetime of roof tiling. So are you proud of your GS family so far? Will you buy us ice cream after the next GSAA meet? I like vanilla & caramel....

[Antoni]

jerks 2*32kg 5 sets of 10

100 hindu squats

[Antoni]

Morning

Snatch 20kg

30/30

20/20

10/10*3

Afternoon

5*chin up ladders

Ab roll ups

[Antoni]

2/11/09

2*24kg rack holds 10seconds up, 10 down 7 minutes

3minutes@14rpm

4*1minute@20rpm

3*8 40kg OAJ

Total 8784kg

Afternoon Tabata front squats with 2*12kg bells for 2 minutes

Stretch & recovery

[Antoni]

3/11

16kg snatch

30/30

25/25

20/20

15/15

10/10

5* chin up ladder & ab roll up

[Antoni]

Wednesday 4th November 2009

Jerk sets 2*24kg

5m@8rpm=40reps

4m@8rpm=32reps

3m@8rpm=24reps

2*1m@15rpm

3*8 OAJ 40kg

Total=7968kg

[Antoni]

Thursday 5/11/09

16kg snatches hand change every 10 rep.

100

80

60

40

20

afternoon session

5 sets of ladders 5,4,3 chin ups & ab roller

[Antoni]

Friday 5/11/09

2*24kg bell.

5min@10rpm

3min@10rpm

2 1/2min@10rpm

2min@10rpm

1 1/2min@10rpm

2*1min@10rpm



OAJ 40kg 3*8reps

total=9600kg

5*tabata kb front squat interval 2*8kg(yes the pink ones!!!)

[Antoni]

Saturday 7/11/09

Trained with the boys Mick & Giorgio today, focus on refining technique

16kg bell

5*20/20 snatch

16kg OAJ 10 min@12rpm

I was still sore from friday so I took it easy & let the gentlemen do the harder stuff.

[mick valentine]

was great to meet and train with you, we'll do it again soon...

[Antoni]

Fo sho! Your space is awesome & I got a lot of learning out of that session. That front rack thing i'm going to have to practice & well be sure to get beer & ice cream after, you can have uncle Pauls share;-)

[Antoni]

Monday 9/11/09

Okay so i'm practicing this new front rack thing. I've been jerking from side rack since the beginning because I find front rack a little awkward & difficult. Nevertheless i'm in this GS thing for the long run, expecting a little dip in numbers to begin with, followed by a steady increase & better form. In today's training session the focus was just to refine, not on getting a workout. It got easier & I felt stronger toward the end of the session. The style feels like its working slightly different muscle groups & will take a little time to adapt.

16kg jerk

5m@10rpm

4m@10rpm

3m@10rpm

2m@10rpm

1m@10rpm

24kg OAJ

3*6m@12rpm

Total=7584kg

All 3-5m rests

[Antoni]

Tue 10/11/09

Morning workout

16kg bell snatches 5* 20/20

3 minute rests

Afternoon

5* 5 bw/4 6kg/3 10kg chin up ladders coupled with ab roll ups on knees. First 2 sets done on driveway for decline.

5-10 minutes of sand kneading at beach.

[Antoni]

Wed 11/11/09

2*16kg bell

10m@10rpm

5m rest

5m@10rpm

3m rest

2*2m@15rpm

24kg OAJ

5*2m@10rpm, 1m rests

Feeling great, just finding a new groove & comfortability before I up the poundage.

Total=8160kg

[Antoni]

Thurs 12/11/09

Just messed around practice snatching & chins with clients & a swim in the afternoon. I was nagging one of my clients a little & she called me uncle, just like I call one of my teachers uncle!

Fri 13/11/09

2*20kg bell Jerk

6m@10rpm

5m rest

4m@12rpm

4m rest

2*2m@15rpm

3m rest

24kg OAJ 3m rests

2*4m@12rpm

1*2m@6rpm

Total=8112kg

Will have a light stretch & recovery this arvo, feeling quite sore.

[Antoni]

Saturday 14/11/09

16kg snatch

2*30/30

2*20/20

2*10/10

Total=3840

Afternoon

5*chin ups 5bw/4 6kg/3 10kg supersetted with ab roller.

[Antoni]

A few minutes before I was about to begin my morning workout I heard about our new Master! I was going to do 8minutes@10rpm but decided to test myself, dedicated to Em & a PB.

2*20kg jerk set

10minutes@12rpm plus an extra 3 reps in last minute=123reps.

16kgOAJ 10minutes@10rpm=100reps

Total=6520kg

Light stretch & some ice cream this afternoon...

[mick valentine]

you and your bloody ice cream, can't you just have a beer like a normal man ;-)

oh and mint choc chip/vanilla for me if you're buying :-)

Mick

[Antoni]

Hahahaha! After our next sess the ice creams are on me!!! We'll have to down a shot of apple cider vinegar beforehand, then beer after. I'll bring some raw leafy greens for uncle

[mick valentine]

Hahahaha! After our next sess the ice creams are on me!!! We'll have to down a shot of apple cider vinegar beforehand, then beer after. I'll bring some raw leafy greens for uncle

The apple cider vinegar is wayyy too hippy for me there champ, so you'll be on your own. Though Ice cream then beer sounds like a doable plan....................

Mick

[Paul in Hobart]

Presidents of Girevoy Sport of Finland & Australia explore traditional girevik training diet this evening

http://www.stockmann.fi/pics/template_images/28/reindeer_stew.jpg

Unfortunately, local butcher did not have any reindeer but we substituted lamb...similar flavour , apparently. Next time I am in Lappland I will check...

[Antoni]

Tue 17/11/09

16kg snatch

6m@15rpm

4m@18rpm

6m@10rpm hand change every minute

12-15rpm seems to be a good pace for me to snatch without loosing coordination.

Afternoon

chins 5*4rep10kg, 3rep12kg, 2rep 16kg supersetted with ab roller

[Antoni]

Presidents of Girevoy Sport of Finland & Australia explore traditional girevik training diet this evening

[URL]http://www.stockmann.fi/pics/template_images/28/reindeer_stew.jpg[/U

Unfortunately, local butcher did not have any reindeer but we substituted lamb...similar flavour , apparently. Next time I am in Lappland I will check...

Hahahaha! The girevik diet! Just when I think I'm approaching full blown GS fanatacism I realize indeed that there is still so much to learn, cheers uncle Obi...

[Antoni]

Wed 18/11/09

2*24kg bell jerk

3*3m@8rpm

3*2m@6rpm

OAJ 24kg 10m@6rpm hand change every minute

Total=4896kg

Feeling very weak today & will re-acquaint myself with the 24s gently. Will have gentle recovery this arvo.

[Antoni]

Mon 23/11/09

morn

2*24 Jerk

6m@8rpm

4m@10rpm

2m@10rpm

40kgOAJ 15/15,10/10,8/8

Total=7824kg

Afternoon snatch 40/40,30/30,20/20,10/10

Total=3200kg

Pistol bw*10,8kg*6

Chins bw*8,10kg*6,16kg*4

Bottoms up press 16kg*8,20kg*6,20kg*4

[Antoni]

Had a couple of days off last week & am now back into it. Forearms Burnt out on Wednesday from too big a workload.

Mon 30/11/09

2*24kg jerk

5m@10rpm

3m@10rpm

3*1m@12rpm

40kg OAJ 3*10/10

total=7968kg

arvo 2*8 24kg chair press, chins bw 8,7,6

tue 1/12/09

16kg snatch

Continuous drop set 30/30,25/25,20/20,15/15,10/10,5/5

50 swings & some light technique refinement

afternoon same as mon, actually every afternoon except Sunday will be the same as mon. My body can handle all I give it & it's only the grip strength that needs to catch up.

[Antoni]

Wed 2/12/09

2*24kg jerk

5*2m@10rpm

3*8/8 40jg OAJ

Same afternoon stuff as other days

Thur 3/12/09

2*100 16kg snatches swap every 10 reps. Nice & easy & my technique is getting quite decent now.

Same afternoon stuff+ stretch & recovery.

Fri 4/12/09

2*24kg jerk

5m@10rpm

3*3m@10rpm

3*8/8 40kg OAJ

Same afternoon stuff

[kbellguy]

Solid work mate, your putting up some good numbers and time!

[Antoni]

Thanks Mattie! It's grueling, but i'm lucky that I quite like monotony in exercise. Congrats also on your numbers in the last GSAA comp. I don' think I was quite ready this time round but i'll definitely be competing next year.

[Antoni]

Sat 5/12/09

16kg snatch

5m@18rpm

4m@18rpm

3*3m@14rpm

Total=4608kg

100 16kg swings. Hamstring is pretty much fully recovered now, so I guess no more excuses, although pistol squats on that side aren't anywhere near as good as they used to be. Snatch technique is about a million times better now.

Mon 7/12/09

2*24kg jerk

6m@8rpm

4m@8rpm

3*1m@10rpm

40kg OAJ

3*8/8

Total=7200kg

Awesome set, grip is definitely my weak link & was quite fatigued. Afternoons this week will be the same as last, the chair press is really helping alot too

[Antoni]

Tue 8/12/09

16kg snatch 1*55/55

3*4m@14rpm

Wed 9/12/09

2*24kg jerk

5*2m@10rpm

40kg OAJ 3*8/8

Thur 10/12/09

16kg snatch 100 reps hand change every 10

20kg snatch 3*10/10

Fri 11/12/09

2*24kg jerk

5m@10rpm

3m@10rpm

3*2m@10rpm

40kg OAJ 3*8/8

Tired & shitty today, bad night sleep but at least I got the first 5 minutes out as planned.

[Antoni]

Sat 12/12/09

16kg snatch

7m@16prm

5m@16rpm

3*3m@16rpm

Forgot to finish up with my swings! Thats adult Adhd for ya;)

[Antoni]

Mon 14/12/09

2*24kg bells

6m@8rpm

4m@8rpm

3*1m@12rpm

40kg OAJ 3*8/8

Same presses & chins this arvo

Feeling fantastic today... Must be all that meditation, I wonder if I can convert Mick or Friedel?;) I'm sure uncle Paul supports me on this one

[mick valentine]

I meditate in different ways my friend :twisted: as for Ms Friedel you may convince her as she is younger and quite possibly more susceptible to your new age, holistic, hippie life style, me I guess I'm too far gone, but I'll never say never............

[Antoni]

15/12/09

16kg snatch just mucking around today

2*24kg chair press

3*5 8kg Pistol

9,8,7 bodyweight overhand chin

[Antoni]

Wed 16/12/09

2*24kg Jerk

5*2m@10rpm

40kg OAJ 3*8/8

Thur 17/12/09

Just mucking around with 20kg snatch

Afternoon 1*10chins, 1*9, 1*8

24kg chair press 2*8

The chair press has really been helping me in a great way in keeping my shoulder in a better position for the jerk

Fri 18/12/09

2*24kg Jerk

6m@10rpm

3*3m@10rpm

40kg OAJ 3*10

Afternoon 3*5 8kg Pistol, 2*8 24kg chair press, Chins 10,9,8, 5*5 hanging leg raise.

The 6m round felt fantastic! Dare I say easy.... I think i've earnt a hard earned thirst, oh & some ice cream;-)

[mick valentine]

solid work mate, keep it up and you'll be MS before you know it............

[Antoni]

Thanks Mick! The only thing holding me back is the snatch right now...

Sat 19/12/09

16kg Snatch 3*20/20

20kg swings 3*50

[mick valentine]

if only there was a teams event... your jerk + my snatch....

i better get back to training with the bells, a little distracted at the moment though

[Antoni]

Micko that would be the A+ team! Mmmaybe if I shaved my head ?

Tue 22/12/09

snatch prac, random 16kg

20kg swings 1m each side

2*24kg jerk

4m@10rpm

24kg OAJ

10m@12rpm

40kg OAJ

3*3m@10rpm

Afternoon 24kg chair press 8reps, 10,9,8 chins, 3*5 8kg pistol squat

[mick valentine]

keep the hair Bro, don't know if you'd pull the bald thing off.... ;-)

[Antoni]

Wed 23/12/09

16kg snatch practice

20kg swings 1m/1m, 45/45, 30,30

A little later in the day...

2*24kg

6m@10rpm

2m@12rpm

40kg OAJ

2*2M@10rpm

In the afternoon

2*8 24kg chair press, chins 10,9,8, hanging leg raise 5*5

[Antoni]

Xmas day

16kg snatch prac

20kg swing 1m/1m,45/45,30/30

sat 26/12/10

16kg swing 5m@18rpm

3*30s swing 20kg

a little later on......

2*24kg jerk

8m@8rpm

2m@12rpm

40kgOAJ

2*2m@10rpm

[Antoni]

Mon 28/12/10

Early Morning

16kg snatch practice

20kg swing 2*1m/1m

A little later on....

2*24kg jerk

5m@10rpm

3m@10rpm

40kg OAJ

2*2m@10rpm

And a little later in the afternoon....

2*8 24kg chair press, 10,9,8 close grip chin, 5*5 hanging leg raise

[Antoni]

29/12/09

Easy day today...

16kg Snatch

6m@18rpm

2*24kg Jerk

3*2m@10rpm

3*1m@10rpm

A little later on...

8kg pistol 3*5, chins 10,9,8, 2*8 chair press 24kg

[Antoni]

Wed 30/12/09

Morning

16kg snatch practice, random.

20kg swings

2*1 1/2m each side


2*24kg jerk

6m@10rpm

2m@10rpm

2*36kg jerk

1*9

3*5

10 chin ups

First time i've really tried jerking heavy with the right form, i'd like to be able to do a little more soon.

[Antoni]

Thurs 31/12/09

16kg snatch 7m@18rpm

20kg swing 3*1m each side

Fri 1/12/09

16kg snatch 7m@18rpm

20kg swing 3*1m each side

Afternoon...

2*24kg jerk 6m@10rpm, 5*1m@10rpm

40kg OAJ 3m@10rpm, 2m@10rpm

Sat 2/01/10

16kg OAJ 20m@10rpm hand change every 2 minutes

[Antoni]

Mon 4/01/10

Morning

16kg snatch test

104 right/ 84 left. Stopped at 9 minutes as it started catching my middle finger callous on my left had & I don't want to skip training for a few days. I think I could easily do 105/105 now but I own one of the old pro-grades without a polished handle so it is harder on the hands & the callous was the only limiting factor.

Afternoon

2*24kg jerk

5m@8rpm

5*1m@10rpm

As the heaviest bell I own is the adjustable set at 40kg I thought i'd see if I could rank in the jerk part of that new strongman stuff so I did...

40kg OAJ

4m@12rpm

[kbellguy]

Hi Antoni

Your 40kb jerk numbers is bloody great! it seems that every week you lifts are getting stronger and better.....nice one

[Antoni]

Thanks Mattie! The secret is two 20 minute naps a day, not working much & having no kids:-D

5/01/10

Morning 20kg snatch practice. I think i'm going to do this one naked warrior stylez for the mo, for some reason I find snatches with chalk like to tear up my hands.

Afternoon...

2*24kg jerk

7m@10rpm

2*2m@10rpm

3*6 8kg underhand chin ups. 3*5 elevated toes pistol squat(they were really hard!) 2*8 24kg chair press

[Antoni]

6/01/10

Afternoon...

20kg bell

OA LCCJ 20m@10rpm, hand change every 2 minutes.

2*8 24kg chair press, 3*6 8kg chin up, 5*5 hanging leg raise

[Antoni]

7/01/10

Lightish session today, grip very fatigued from yesterdays 20m set.

20kg snatch

5m@15rpm

24kg swing

3*half minute each side

Afternoon...

2*24kg jerk

3*2m@14rpm

3*1m@16rpm

2*16kg OAJ 3*6

2*8 24kg chair press, 3*6 8kg underhand chin up

[Antoni]

8/01/10

Morning snatches...

20kg 6m@15rpm

Afternoon jerks...

2*24kg 7m@10rpm

2m@10rpm

40kg OAJ 2*2m@12rpm

[Antoni]

Sat 09/01/10

20kg snatch

6m@16rpm

24kg swing 1m each side

Later...

5 sets of 10 with 2*24kg jerk

40kg OAJ

2*2m@12rpm

[Antoni]

Mon 11/01/10

20kg snatch

Just playing around(which means my motor skills have gone spastic...)

Afternoon

2*24kg jerk 8m@8rpm(Could've made 10m but forgot to chalk up, that's adult ADD for ya;))

2m@10rpm

40kg OAJ

3m@12rpm

2m@10rpm

2*8 24kg chair press, 3*6 8kg chins, 5*6 hanging leg raise

[Antoni]

Tue 12/01/10

Morning 20kg snatch

4m@16rpm, 2m@16rpm(forearms were very fatigued from day before)

24kg swing 45seconds each side

Afternoon

2*24kg jerk

6m@10rpm, 2m@10rpm

40kg OAJ

3m@12rpm, 2m@10rpm

[Antoni]

Wed 13/01/10

Morn...

20kg Snatch 6m@14rpm

Arvo

16kg OAJ 30m@10rpm changeover every minute

2*8 24kg chair press, 3*6 8kg chin ups, 5*6 hanging leg raises

The 30 minute jerk set was easy, more of an active recovery.

[Antoni]

Thur 14/01/10

Morning...

20kg Snatch 8m@14rpm changeover every minute. Right hand technique is perfect now, left is a little sloppy but actually my stronger arm. This set was more about technique refinement than about getting numbers or a workout.

After...

2*24kg jerk 7m@10rpm

40kg OAJ 4m@10rpm

24kg chair press 2*8, 3*6 8kg chin ups,

[kbellguy]

Hi Antoni

How do you find the cleans with the 40?

[Antoni]

Hey Mattie! Haven't tried a timed set with them yet so its a little unpredictable but i'll try either tomorrow or next week sometime, cheers.

Fri 15/01/10

Morning 20kg snatch

2*4m@16rpm

Arvie...

2*24kg jerk

6m@11rpm

40kg OAJ

2m@12rpm

2*8 24kg chair press, 3*6 8kg chins, 3*5 elevated toe pistol squats, 5*6 hanging leg raise

[Antoni]

16/01/10

16kg snatch 8m@20rpm, felt awesome!

20kg swing 1m each side

19/01/10

Having a light training week this week! Some much needed R&R, stretching everyday & todays menu looked like this...

20kg snatch 4m@16rpm

24kg swing 30s each side

2*24kg jerk 3*2m@10rpm

40kg OALC 2*5/5

2*6 28kg chair press, 3*5 pistol squat, 3*6 10kg chins

[Antoni]

20/01/10

16kg 4m snatch@20rpm

20kg two handed double swing

2*16kg jerk 4m@10rpm

24kg OAJ 4m@10rpm

2*8 28kg chair press, 3*6 10kg chins, 5*7 hanging leg raise

[Antoni]

21/01/10

20kg snatch 4m@16rpm

2*24kg jerk 4m@10rpm

2*8 28kg chair press, 3*6 10kg chins

My body loves me for this light week, next week will be a big one though...

[Antoni]

22/01/10

snatch 6m@16rpm. The last 3-4 on each side were pretty sloppy. I've been not going too far with the snatch in order to maintain a good motor pattern but I'm wondering if I should start pushing my limits a little more. Hey friedelburger what's your opinion?

24kg swing 2* half minute each side

2*24kg jerk 5m@ 10rpm

40kg OAJ 2m@12rpm

5*7 hanging leg raise, 3*6 10 kg chins, 2*6 28kg chair press

[Antoni]

25/01/10

Mornin snatches 16kg 8m@18rpm

Arvie jerks 2*24kg 6m@11rpm (A bit awkward & stiff today & need to learn better pacing)

40kg OAJ 4m@14rpm (pb)

2*6 28kg chair press, 3*6 10kg chins, 5*8 hanging leg raise

[Antoni]

26/01/10

Mornin...

16kg snatch 6m@16rpm, 2m@16rpm

20kg swing 1m each side

down pat! Snatches will get much better now.

Arvo 2*24kg jerk 5m, 3m, 3*1m all at 10rpm

todayyyyyyyyy

16kg snatch 6m@16rpm, 2m@16rpm

2*24kg jerk 10m@10rpm+4. Was only going to do 7m but went the distance spontaneously, pb!

40kg OAJ 6/6

chins 3*6 10kg.

[Emily]

Not too shabby!

[kbellguy]

Great numbers!!!!!!!! that is fantastic!

[Paul in Hobart]

Nice one , young skywalker! I see we shall do battle soon!
Well done on the 10" target.

[mick valentine]

What couldn't get 105? ;) great set mate, will have to have you back over sooner rather than later

Mick

[Antoni]

Thanks peeps! I'll keep up with ya on the jerks uncle but you'll leave me for dead on the snatches. Micko lets do that in the next couple of weeks! Also Mattie & Friedelburger I will try to make it to Mexico(Melbourne) sometime soon to do a bit of training with you guys. I did record the set on my iPhone but it says the file is too big to upload on youtube.

28/01/10

16kg snatch 6m@16rpm, 2m@16rpm

3*half minute each side 20kg swing

Jerks 2*2m@8rpm, 3*1m@12rpm

2*6 28kg chair press, 3*6 10kg chins, 3*8 hanging leg raise

[Antoni]

29/01/10

snatches 16kg 6m@20rpm, swing 20kg 1m each side

24s jerk 3m@10rpm then 2m then 3*1m

40kg OAJ 3m@10rpm

2*6 28kg chair press, 3*8 2*24kg squats(deep!),3*6 10kg chins, 3*8 hang leg raise

[Antoni]

I'm a little camera shy but anyways here's a little youtube vid of yours truly;)

YouTube - oldskoolbollywood's Channel (http://www.youtube.com/user/oldskoolbollywood)

[Antoni]

30/01/10

20kg snatch 5m@14rpm, 3m@16rpm

2*24kg jerk 2*3m@10rpm, 2*2m@10rpm, 2*1m@16rpm

Working on better rack position & pacing

40kg OAJ 2*2m@10rpm

Still really sore after the 104 jerk set on Wed! Hence shorter sets.

[Antoni]

01/02/10

Mornin 20kg snatches 6m@14rpm(easy) 24kg swing 1m each side

Arvie 2*24kg jerk 4m,3m,2*1m all@12rpm

3*3 32kg chair press, 3*5 12kg chins, 3*9 hanging leg raise

The jerks are ALOT harder at 12rpm, 10rpm is like a picnic

[Antoni]

2/02/10

20kg snatch m@14rpm, 24kg swing half minute each side

Arvo...

24s jerk 6m@10rpm, 2m@10rpm

32kg OAJ 3m@14rpm

3*3 32kg chair press, 3*5 pistol squat, 3*5 12kg chins, 3*9 hanging leg raise

Felt completely shit this arvo...

[Antoni]

Woo Hoo! When did I become a senior member? Friedelburger did you do it?
03/02/10

Mornin snatches 16kg 8m@18rpm

Arvie 28 kg jerks 2*3m@8rpm, 2m@8rpm

40kg OAJ 2*2m@12rpm

3*3 32kg chair press, 3*5 12kg chins, 3*9 hanging leg raise.

Peace!

[Antoni]

04/02/10

mornin snatch 20kg 6m@16rpm

arvo 24s jerk 6m@8rpm, 2m@8rpm

40kg OAJ 5*5/5

32kg chair press 3*3, 3*5 12kg chins, 3*9 hanging leg raise

still discovering & practicing new things everyday in this forever refining sport...

[Antoni]

05/02/10

24kg Snatch 3*2m@16rpm

24kg swing 2*1m

28kg jerk 2*3m@8rpm, 2m@8rpm

40kg OAJ 3m@12rpm

3*3 32kg chair press, 3*5 pistol squat, 3*5 12kg chins, 3*9 hanging leg raise

I know its too early to be playing with the 24kg snatch but i've got to do just a little for comp in March

[Antoni]

06/02/10

Feeling very sore today so made it a light one

20kg snatch 100reps with changeover every 10

24kg swing for 1minute

24s jerk 2*2m@12rpm

40kg OAJ 2m@10rpm

Light walk with little jogs in it.

The rack position is starting to feel much better now & as the pace speeds up to 12 rpm it feels more comfortable. If I can get the timing & peaking right I really think i'll hit 120 in the comp in March which would be the best.

[mick valentine]

well i'll tape your jerk, just don't forget your snatch.....

[Antoni]

It's gettin there..... Slowly.

8/02/10

Mornin snatches 6m@16rpm

this felt shit & awkward. My snatch is getting better it's just a bad day.

Arvie

24s jerk 2*3m@12rpm, 2m@12rpm

40kg OAJ 5*5/5

[Antoni]

Tue 09/02/10

Snatches 20kg 6m@14rpm(shithouse again)

24kg swing 1minute

Arvie 24s jerk 2*3m@12rpm, 2*1m@15rpm

40kg OAJ 2m@14rpm

3*20 dragon lunge, 3*3 32kg chair press, 3*5 12kg chins, 3*10 hanging leg raise

[Antoni]

10/02/10

snatches 20kg 2*4m@16rpm

24kg swing 1m each side

24s jerk 5m@10rpm, 1m@18rpm. Working on pacing & using mostly front rack

40kg OAJ 3m@12rpm

3*3 32kg chair press, 3*5 12kg chins, 3*10 hanging leg raises

[Antoni]

11/02/10

16kg snatches 7m@18rpm(forearms very fatigued today)

24kg swing 1m

24s jerk 6m@10rpm( front rack & pacing is looking muuuuch better)

40kg OAJ 4m@6rpm

3*3 32kg chair press, 3*5 12kg chins, 3*10 hanging leg raise

Energy is starting to pick up again, the last few days has been a little bit of a shit fight.

[Antoni]

12/02/10

20kg snatches m@14rpm

24kg swings 45s each side

24s jerk 4m@12rpm, 2m@14rpm, 1m@16rpm

40kg OAJ 3m@12rpm

3*3 32kg chair press, 3*5 elevated pistol squats, 3*5 12kg chins, 3*10 hanging leg raise

[Antoni]

Sat 13/02/10

Active recovery day

Light walk/jog, light snatches, hindu push ups & squats

[Antoni]

15/02/10

20kg Snatch 6m@16rpm(getting better)

24kg swings 1m each side

24s jerk 4m@12rpm, 2m@15rpm, 1m@18rpm

40kg OAJ 4m@12rpm(that was easy, going to have to buy myself a beast I think)

3*5 24s standing press, 3*8,7,6 wide grip 6kg chins

[Antoni]

16/02/10

20kg snatch 3*3m@14rpm, annoying, kept on catching my callous

24kg swings 3*30s each side

24s jerk 7m@10rpm

40kg OAJ 2m@15rpm

3*5 24s press, 8,7,6 6kg wide grip chin, 8*3 24s jump squat then various play around bodyweight exercises

[Antoni]

I've started receiving coaching from Cat Imes at the beginning of this week. At the moment we're working on building up my snatch numbers with lots of snatch practice & swings as assistance. Jerks are on idol right now but with a focus on better pacing & minimizing side rack. My technique & numbers I feel are already better after only 1 week. Here's the weeks workload. Hardest training week of my life, but not so hard as to be discouraged...

Mon 22/02/10 Workout #1

6 Min Snatches @ 20kg (15rpm)
5 Min Jerks @ 2-24kg (9rpm)
5 Min Jerks @ 2-24kg (8rpm)
1 X 20L/20R OAJ @ 32kg (hold the lockout for 2 seconds)
2 X 40L/40R Swings @ 24kg

Workout #2

7 Min Jerks @ 2-24kg (8rpm)
6 Min Snatches @ 20kg (15rpm)
2 X 20L/20R OAJ @ 32kg (hold lockout for 2 seconds)
1 X 45L/45R Swings @ 24kg
1 X 40L/40R Swings @ 24kg

Workout #3

6 Min Snatches @ 20kg (16rpm)
4 X 3 Min Jerks @ 2-24kg (10rpm) -slow down if needed to get good reps.
2 X 40L40R Swings @ 24kg

Workout #4

7 Min Jerks @ 2-24kg (8rpm)
6 Min Snatches @ 20kg (16rpm)
1 X 25L/25R OAJ @ 32kg (Hold Lockout for 2 seconds)
1 X 50L/50R Swings @ 24kg

Workout #5

6 Min Snatches @ 20kg(16rpm)
5 Min Jerks @ 2-24kg (10rpm)
5 Min Jerks @ 2-24kg (8rpmp)
2 X 40L/40R Swings @ 24kg

[kbellguy]

Bloody hell mate..........thats one huge work load!!!!! nice one!

[Antoni]

Very big one! I haven't computer access at the moment so logging will probably be a bit sporadic. Today I did a 20kg snatch set 8m@15rpm which is about 15-18 reps on each side better than 3 weeks ago, so its working! I also did a 5m 24s jerk set @10rpm & 2 sets of 24kg swings 45reps on each side. I've been doing around 700+ reps of swings per week so my posterior chain is looking pretty fab;)