Adam's training log

[clogger]

Does anyone have one of those days where everything is a massive effort?
Oh well....this is about the size of it. Will try to be a concise about exercises as possible. Little of what I do is garden variety :-)

Wed 23/9

10 x 47.5kg DB TGUs

60kg BB C&J (5 X 5)

5 x 10 (bear with me) push ups - one foot on smith machine bar hands grasping 5 lb DB vertical. Swiss or medicine balls no longer provide enough work (hope this makes sense)

5 x 10 Duck and weave under Smith Machine bar (45, 35, 25, 15, 10kg)

4 x 10 Lying leg raises (from shoulders)

5 x 15 double DB burpees @ 20kg each

No KB work tonight as they are sleeping over at partners. Very disjointed workout, but one just the same

[Rick]

10 x 47.5kg DB TGUs
Good strength. That in a one set clogger?

[clogger]

Thanks Rick. Was all in one session. Don't usually leave much of a break between sets as like to keep the heart pumping. To be honest it was more of half-arsed workout compared to what I will push through. Missed my KB workout with Mat (KBguy) yesterday which is where I produce my best results.

[clogger]

Misunderstood you sorry Rick. Yes TGUs were in one set. I find same weight in BB TGUs much more challenging and would struggle to do half those reps

[clogger]

Thurs 24/9

10 x 40kg Gladiator get ups

3 x 15 (2 x 24kg KB) burpees

5 x 20 (2x 24kg KB) alternating snatches

5 x 10 (40in) box jumps

8 x 30sec planche

4 x 90sec prep handstand

10 x bounding shuttles (obstacles approx 3m apart)

15min 24kg KB juggling

Next week am re-instituting an old Spring/Summer custom of outdoor functional training once a week for approx 2-3 hours inc hill sprints, keg throws, truck tyre drags, wall walks, isometric sprints etc.....cant wait

[clogger]

Tues 29/9

8.5km undulating run (moderate pace)

Wed 30/9

Circuit
2 min dead walk (100kg)
1 min horse stance
2 min full burpees
1 min horse stance
2 min boxing
1 min horse stance
2 min jump and roll
1 min horse stance
2 min bear walk
1 min horse stance
2 min (2 x 24kg) rack and walk
1 min horse stance

no break between exercises, x2 sets, 2 min break between sets

finished with 1 min parallel ring bridge with alternating leg lifts
2km run moderate pace

circuit devised by kbellguy

Good mix of cardio and strength. Taxing on the legs. Won't feel the full effects until tomorrow :-)

[clogger]

No effects from Wed leg session but still some lower back stiffness so session all about fun

15 min juggling (1 and 2 x 24kg)

5 x 30 sec KB planche (can currently do planche into a half handstand push up but needs more work)

4 x 5 (2 x 24kg) bottoms up press

4 x 16 (2 x 24kg) strict press

4 x 15 (2 x24kg) crush push up (off box - one leg)

3 x 2 min (2 x 24kg) bear crawl

Just a bit of fun. Nothing taxing. Gonna get the back right for next week when the fun begins.....Good training all :-)

[jd]

Hi Adam

Some interesting workouts

Can you please tell me what horse stance is?

Jamie

[clogger]

Hi Jamie,

yes my training is a bit left of field but helps me juggle power, strength, endurance, speed, and agility as much as I can in the "right" balance for me. The horse stance was introduced to me by my trainer kbellguy, so if my explanation is not up to scratch he may be able to clarify it further for you. The horse stance involves keeping legs wider than shoulder width apart and toes pointing forward. Sit back as in a squat as if you were sitting on a stool, keeping the weight through your feet, until your thighs are nearly parallel to the ground. Ensure that the back is kept straight and chest out chin tucked. Breathing of course is essential. Great in producing power and strength in the legs, especially for lazy legs like mine that can rest in muscling up a kettlebell with the upper body but cant hide in a horse stance. Hope this helps. You could also do a youtube search - there a endless vids on there. Good luck with training and look forward to hearing from you again :-)

Adam

[kbellguy]

Look up kiba dachi, japanese name for it, grass roots okinawan goju training, simply one of the best all round leg conditioning drills, held for time. Allows you to train the half way point of a squat. Carries over to strong use of legs for jerks, kicks etc.......I think Steve Coter calls it "low base"

[jd]

cheers guys

Adam i like wednesdays work out and will use that myself i think

[clogger]

Mon 5/10

Took the bells down the ground for some swingin

snatches 24kg 25/23/26/24 1min L/R/L/R

bear walk 100m 2x24kg x2

juggling 2x24kg 15 min (still counting my toes..8,9, and 10 phew!)

6 x30 sec KB planche (tried the crush version but that's gonna take a bit more balls and a lot more abrasions)

4 x 15 (2x 24kg) full burpees

Quick and easy :-) Full functional session tomorrow (keg throw, tyre drags,etc Bring it on!!!!!

[clogger]

Tues 6/10

light gym session in preparation for full KB session and outdoor functional session on Wednesday back to back

10 x 45kg TGUs

8 x 30sec planche

10 x wall walks

3 x 10 (81kg) towel seated row

3 x 5,5 10kg weighted pistols

40kg barbell standing twist

quick one. Two hard hit outs today :-)

[clogger]

Wed 8/10
Hand unloaded and stored 5000kg of stock at work

KB session

5 x ring dips
5 x L leg raises on rings
5 x clean (2 x 32kg)
5 x jerk (2 x 32kg)
5 x OH lockout ab sit ups (2 x 16kg)
5 x BB bicep curls (40kg)
5 x rack burpees (2 x 32kg)
5 x wheel roll outs
30 x 56kg double handed swing
10 x med ball push ups
5 x OAJ L/R 40kg

1 min rest repeat circuit

5 x ring dips
5 x clean (2 x 32kg)
5 x ad sit ups (2 x 16kg)
5 x rack burpees (2 x 32kg)
5 x wheel roll outs
5 x OAJ L/R 32kg

30 minute break
Outdoor session

Circuit -

20 x box jumps
20 x squat jumps
20 x scissor jumps
6 x wall walks

30m bear walk between stations. Circuit x 3

2 minute break

Shuttles - 20m sprint between stations
10 x full burpees
10 x ab crunch
10 x push ups
30sec horse stance

shuttles x 3

2 min break

12 x 3 explosive keg throws
6 x 40m tyre sprints
6 x 20m 24kg KB lunges

2 min break

12 x 30m hill sprints
6 x 50m sprints (various sarting positions)

I think I have earned a day or two off!!!!

[kbellguy]

Shit Adam!!!!!!
I think you should have at least 3 days off! That is some serious work output!

[clogger]

I think I might take that break till Sunday Mat. Was a very heavy day on the legs and they are beginning to remind me of this. The KB session felt great. The outdoor session was hard work. By the final sprints, I use the term sprints loosely because it was more like pulling my legs out of concrete.

Cheers

Adam

[clogger]

Fri 9/10

Hand unloaded and stored 4500kg of stock at work. Still a fair bit of general muscle soreness so dont think I will be posting again until Monday. Got my three girls coming back from Adelaide so got missed time to make up :-)

[clogger]

Mon 12/10

20/20/20/20 L/R 24kg KB snatches (30m sprint between) x2

20/20/20/20 L/R 24kg KB OALCCJ (30m sprint between ) x2

20m uphill rack and walk (2 x 24kg) - farmers walk back down x 6

4 x 30sec KB planche

10 min 24kg KB juggling

5 min 2x 24kg KB juggling (on and off)

light session. Functional gym session today at a moderate level in preparation for full KB session and outdoor functional session on Wednesday where I make sure I am not left wondering. Note to self - scaphoid getting worse (particularly highlighted in planches) so need to make a decision on X-ray soon. Also need to train more GS style if I am going to show my best in competition. Have shown am capable of 97 in 2 x 16kg LCCJ without training so I should be able to gring out larger numbers with concerted work ethic. Here's hoping. Good training all!!!

[clogger]

Wed 14/10

Arvo KB session -

20 x 50kg BB squats
20 x 50kg bench press
20 x 50kg BB deadlift
20 x 50kg BB clean
20 x 50kg BB Jerk
20 x 50kg BB C & J
20 x ring dips
20 x ring push ups
20 x wheel roll outs
6 laps 2 x 16kg KB horse stance and walk
100 med ball slams

all back to back. Half hour break -

Outdoor functional session -

circuit x 2
2 min boxing
2 min 2 x 24kg racked step ups
2 min burpee with lateral jump over fence
2 min horse stance

all back to back then 2min rest

shuttle x 2
20m sprint/30 sec V-bridge/sprint/30 sec superman/ sprint/ 30 sec prone bridge with alternating leg and hand lift/ sprint/30 sec side bridge with thread the needle/ sprint/ 30 sec opposite side bridge with thread the needle

2 min rest

5 min explosive lateral keg throws
5 min 20m 2 x 24kg KB drag and 20m 24kg side shuffle back

2 min rest

10 x 30m sprints with varying starts such as push ups, on stomach, sitting on hands etc
5 min zig zag shuttles over 40m (sharp turns - an old soccer favourite)

good sessions both. Especially outdoor session done in very average conditions :-) I love it. Sure I am going to feel a lot of the stabilisers tomorrow

[clogger]

Back to posting

Thurs 29/10

100 x (2 x 24kg) full KB burpees

changing training focus to concentrating on aerobic recovery and endurance as I do this time of year. Still plenty of strength work but there will be a lot more of hill sprints, BW work, tyre sprints etc etc etc

Happy lifting all!!!!! :-D

[clogger]

Hi all,

been a long time since posting. Still been lifting but nothing I would consider "post-worthy". Time to change that

Mon 17/5

warm up
20/20 Snatch 24kg
1 min skip (205)
20/20 OALCCJ 24kg
1 min skip (207)
20/20 snatch lunge 24kg
1 min skip (195)
20 x rolling squats 24kg
1 min skip (198)
10 x es alternating strict press 24kg
1 min skip (190)
10 x TGUs 24kg
1 min skip (192)
15 x double 24kg snatch

good hit out!!!!!!

looking seriously into the MovNat program....I find a lot of congruencies between my own training philosophies and those which guide this training."Be strong to be useful". Intend to incorporate a lot more BW exercises into my workouts. Will always be a special place for my bells though :-) Happy lifting all

[kbellguy]

Sounds good. Any training that is not useful is no good.......................no one ever has ever "curled" someone into submission from doing bicep curls. Pulling yourself up a vertical surface..ie a tree from wild dogs is far more useful than a heavy squat!!!! (from experience). Strength is very different from strength you can use, good luck with it.

[clogger]

Haha! Thanks Mat. No my workouts have still been with the bells or BW only. The day I ever pick up a dumbbell and do isolation curls is the day I paper the walls in mirrors, book in for a ridiculous looking tan, watch my balls shrink, and name both my biceps. Call it a little man syndrome but I would rather be David han Goliath :-)

[clogger]

Hi all,

am trying to pull my finger out of my rectum and log more frequently

Fri 16th July

30es x 24kg snatches
200 x fast skipping
1-8 24kg KB strict press ladder
30 x plyometric burpees
30es 24kg KB LCCJ
200 x fast skipping
6 x KB press stand through to L sit with 10 sec hold (continuous flow)
30 x plyo burpees
20 x (2 x 16kg KB) one count alternating snatches (aimimg to do 2 x 24kg without killing myself)
200 x fast skipping
60es x 8kg CB swipes (20 each side at a time)
5 x 15 (2 x 24kg KB) juggles

Happy lifting to all :-)

[clogger]

Fri 23rd

30/30 x 24kg KB snatches
200 skips
20/20 x 24kg KB LCCJ
200 x skips
60/60 x 8kg CB swipes
200 x skips
6 x KB prees stand to L sit
1-6 strict press ladder 24kg KB
200 x skips
10 x (2 x 24kg KB) one count alternating snatches (gave it a go...wasn't pretty but I did it....STOKED!!!)
100 x 4kg med ball chops

Happy lifting :-)