Training diary

Sunday 8th
Running/walking with meter: 4km 

Wedensday 11th
Running
Wrist curls with barbell
OA dl with 60mm rolling handle
OA BU cleans 20kg
Some biceps curls & Triceps extensions

Saturday 14th
Deadlift 120kg: 5x 5reps
Straight legged deadlift on plates70kg: 10reps
Biceps curl



Monday 16th
LC 2x20kg: 7,14,42
Biceps curls
Triceps extensions
Wrist curls

Wedensday 18th of April
LC 2x20kg: 7,14,45
LC 2x24kg: 2x 5 reps
LC 2x28kg: 5 reps

I have rested my shoulder and done no over-head lifting for ca two weeks. I want to see if that is what upset my trap. My two lc sessions feel good so far, but I will see tomorrow. I have also been thinking about whether the dead lift could be the culprit. I mean that is really the only change recently. The LC is with the same weights and approach that I have been using since one or two years (wow, that sounded bad :-). On the other hand the dl feel like on the safe side.

Anyway, see you soon!

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Deadlifting kettlebells

With block

Sumo DL 52kg: 10

DL 116 kg: 5
DL 124 kg: 3,4,5,5

DL standing on block: 68kg x 12reps, 116kg x 6reps (today's hardest)

Rack pull 148kg: 1 rep (not full lockout, but held it for a few secs)

Biceps curl 28kg: 3x 8 reps
Triceps extensions w band: 3 sets

TKE (terminal knee extension): 3x 20reps

Not full lockout, but it's 8kg heavier than my max  DL

Today I played with deadlifting kettlebells. I prefer doing deadlifts with a standard barbell. A piece of tubing with kettlebells is kind of wobbly.

Deadlifts from a block was surprisingly tiring. I then tried a rack pull. I don't think my setup is advisable though as you have to aim when lowering the weight on the tripods. Rack pulls should probably be made in a powerlifting rack or on two sturdy blocks.

The terminal knee extensions were prescribed by a physical therapist friend. I prefer this version with a band. It straightened up my hips after only a few sessions (right hip was slightly in front of the left before). As you see, it is also a very beautiful exercise.

Here is a good article on T-nation on knees: LINK.

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three days

Thursday 29th of March
LC 2x20, 2x24kg: 5 each
LC 2x28kg: 3,11,18

French press 20kg: 3x 10reps

Oa BU clean & hold 20kg: 1min/1min
Bar hang + 10kg: 1min

Saturday
Running/walking with meter: 4km

Between 70 and 80% of max heart rate. I think I will increase to 85% of max HR.

Sunday
Deadlift 110kg: 7reps
Deadlift 120kg: 4x 5reps
Biceps curl
Triceps extensions
Terminal knee extension

Monday
Rest


Tuesday 3d
Mobility & light grip work

I have been lazy updating this blog last days. It is because I have mostly been resting from kettlebell lifting. I am giving my right upper trapezius a rest (the one that went into spasm at Uddevalla Open March 3d).

The background: I have (and have developed) more of a hunch with my right shoulder and turn to the left. In part, I think it depends on my bad left knee. I worked quite succesfully on posture, from the knee up. Then, I did a nice session with the 28s (with the best 28kg lockouts ever). The next day, however, the right trap was worse again. Probably, as I had loaded the joints from new (and better) angles.

More to follow soon. Happy Easter!

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Jogging with the meter

Running & walking: ca 5 km

Warm weather so some running. I read a bit Maffetone yesterday and I tried something in that vein. I put on the heart rate meter and tried to run at between 70 and 80 % of max heart rate. When the meter reached 80% I slowly strolled until it was down of 70% of max heart rate. It was quite an easy session, and a good way to run when one has not in a while.

Moreover, I think I am mostly at +80% of max heart rate when training with kettlebells and it might thus be smart to work the lower intensities while running.

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Outdoors session = Spring

Wedensday 21st Gym 
Bench press 60kg: 10reps
Bench press 70kg: 5x 6reps

French press: 3x 10reps
Some biceps curl variations
High pulls 2x16kg: ca 20reps

Stretching

Friday 23d
Farm walks w 24s, 28s, and 32s

LC jerk 2x 24kg: 5

LC jerk 2x 28kg: 5

LC jerk 2x 32kg: 4,2,4

LC jerk 2x 28kg:10

LC jerk 2x 24kg: 22

 

Biceps curls w bar

Pull ups: 3x4 reps

BU cleans 16kg: 10/10/10/10

I believe this was the first outdoors session 2012! Anyway, it was great. The first two reps with 32s each set felt great... I thought gym training has made me stronger... then reps 3 and 4 were ugly :-).

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Jerk, snatch technique check

SC jerk 2x 20kg: 5
SC jerk 2x 24kg: 5

SC jerk 2x 28kg: 5, 3x 10reps

Snatch 20kg multiple switches for 10 minutes: 155reps

 
LC jerk 2x 20kg: 5
LC jerk 2x 24kg: 5

LC jerk 2x 28kg: 5

Lots of stretching

Today I did a session with technique focus, especially regarding lockout. The snatch set was nice; with the multiple hand switches it felt like brisk running.

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Deadlift

Dead-lift 100kg: 5reps
Dead-lift 120kg: 4x 5reps
Dead-lift 110kg: 5reps

Bench press 60kg: 10reps
Bench press 70kg: 4x 6reps

Triceps extensions: 3x 10reps
Some biceps curl & rows
Stretching

120kg feels like "my weight" in dl for a now. I will stay there until 5x5 feels easy. Bench... felt like I am finding the groove a bit again.

Have a good Saturday & some nice reps!

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Short LC

LC jerk 2x 20kg: 5
LC jerk 2x 24kg: 5

LC jerk 2x 28kg: 5,19,6

SC jerk 2x30kg: 5

Pushups w green band: 3x 10 reps

BU-cleans: 1min/1min

Bar hang +10,25kg: 1min

A short session.

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LC and variety

LC jerk 2x 20kg: 5

LC jerk 2x 24kg: 5
LC jerk 2x 28kg: 3,20,10,5,2

Variety training based on Joann Martin's "16 Golden kettlebell exercises" 

 

Bar hang +10,25kg: 1min

Stretching

After the LC I tried the exercises from Johann Martin's latest video (LINK). It was very fun, I skipped the jerk and snatch but tried the rest. I mostly used a 12kg bell as there was a lot of new exercises. 

Exercise 16 was difficult to get for me, besides motor skills, I had grip flexibility issues. If I see correctly, note how the bell is pulled less high when it is rotated towards the body.

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Light gym day

Deadlift 110kg: 5x 5reps

Bench press machine: 4x 6reps (the bench press was occupied)

Triceps extensions: 3x 10reps

Stretching

I had a very nice dinner at a friend's place last night so I was a bit tired today and stayed at 110kg in deadlift. I had planned to do one or two set with 120kg.

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Exercise video by Johann Martin

16 goldene Kettlebellübungen von Johann Martin (Athletenclub Hamburg e.V.) 

Johann Martin, the ex-coach of the Khazakstan national GS-team has released a new video with 16 kettlebell exercises:


I am interested in trying the grip training, especially number 16 (watch his first video for his "sledge-hammer kiss" - maybe number 16 is the secret?).

Here is a short biography on Johann Martin and his first video that got a lot of attention in the international kettlebell community: LINK.

Also note that Martin is coordinating a biathlon competition in Hamburg in early June (LINK).

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Push-dominant session

SC jerk 2x 20kg: 5
SC jerk 2x 24kg: 5, 46 (6,5 rpm)

LC jerk 2x 20kg: 5
LC jerk 2x 24kg: 24 (6rpm)

SC jerk 2x 24kg: 5
SC jerk 2x 28kg: 10
Snatch 20kg: 10/10

Bar hang +9kg: 1min

Stretching

Tried a 7min short cycle jerk set; as always when I havent done it in a while I got some lactic acid in triceps. Otherwise, cardio felt fine. As Monday was pull-dominant, I went for push-dominant today.

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Light LC & Stretching

Mobility

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5
LC 2x30kg: 5,5


Stretching

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Gym, Uddevalla Open

Dead-lift 100kg: 3x 8reps

Bench press 50kg: 10reps
Bench press 70kg: 3x 6reps

Triceps extensions: 3x 10reps
Some light biceps curl
Stretching

An ordinary gym day. Starting over a dl cycle from light.

As you have noted I am not training for the Uddevalla LC Open competition next weekend (LINK). Still, I will compete, judge and meet nice people.

Anyway, since the competition date was decided I never found the motivation to start a period of competition training. And, around New Year I decided not to prepare specifically for this competition. I preferred to continue towards my goal of doing a nice set with 28kgs.

Well, to put it short, if I would have prepared for the Uddevalla Open I would have lifted a lot more 20 and 24kgs with a focus on rep cadence. Even if there will be no personal records, I will have a great competition day anyway.

Look what I got in my cell phone last week!



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Low rep jerk and, then, clean

Swing 32kg: 5/5/5/5
Oa jerk 32kg: 5/5

SC Jerk 2x32kg: 3,5,5,5,3

Clean 2x32kg: 4x 5reps

Push-ups: 3x 10reps

Only had access to 32s today, so I started with quite a lot of warm-up, mobility, and "fast" stretches (I just stretch, but don't hold the position).

Red weights, so intensity became high albeit low volume and short sets.... for me that is :-).

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Hamburg Biathlon Invitation: LC training

Johann Martin (strongman and ex-coach of Khazakstan's national GS-team) in Hamburg is coordinating a biathlon competition the second of June (LINK, English below). Application deadline is 15th april 2012.

A great event, close to the Northern countries.

Training
LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 3, 21, 6

SC jerk 2x30kg: 3

LC 2x24kg: 20

Bar hang +9kg: 1min
Triceps extensions, green band: 25

Stretching

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Deadlift

Dead-lift 70kg: 10
Dead-lift 110kg: 5
Dead-lift 120kg: 3
Dead-lift 130kg: 2
Dead-lift 140kg: 1
Dead-lift 130kg: 3
Dead-lift 110kg: 5

Bench press 50kg: 10reps
Bench press 70kg: 3x 6reps

Triceps extensions: 3x 10reps

Stretching

Contrary to my plan, I deadlifted 140kg. It is the most I have pulled for at least 15 years, or so. Maybe, I could pull 142, or such, but not much more. It was heavy for me, but the lockout felt solid and I stayed there for a couple of seconds.

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Short session

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 3, 15, 10, 5

SC jerk 2x20kg: 10
Clean 2x30kg: 10

Push-ups: 2x 15reps

Stretching

A short session.

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LC-pyramid, another approach

Long cycle jerk
2x20kg: 8
2x24kg: 11
2x28kg: 11
2x30kg: 4
2x24kg: 16
2x28kg: 5
2x24kg: 10
2x20kg: 15

Bar hang +6,5kg: 1min
Tri-extensions w green band: 3x 10reps
Stretching

A lifter complained that this blog - albeit great potential - is not nerdy enough. So, I will try to repair that.

Today I did my standard pyramide with the addition of an eight set with 20 % of max rep. This time, I kept the percentages of each set but used different weights. Each number of reps is calculated on my max-rep with the specific weight used in that set.

Total load was 3832kg. Total number of reps was 80. The average weight of the kettlebells throughout the pyramide was 23,95 kg.

Subjectively, the feel was a lot like doing a standard pyramide with 20s or 24s. Nonetheless, I guess it will feel a lot different depending on what weight you use for which set.

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Gym day

Dead-lift 70kg: 10
Dead-lift 100kg: 5
Dead-lift 120kg: 5
Dead-lift 130kg: 2
Dead-lift 100kg: 10

Bench press 50kg: 2x 10reps
Bench press 70kg: 3x 6reps

Kb snatch 2x12kg: 10
Kb snatch 2x16kg: 2x 10reps

Triceps extensions: 3x 10reps

Stretching

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