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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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Posted: 3/03/14 at 12:53pm |
3/3/2014 Kettlebells Jerks 1x3x40 L 1x3x40 R Press 5x3x32 L 5x3x32 R 2KB Front Squat 5x5x16 2KB Sumo Deadlift 2x5x40 Swings Various weights between 16 and 40 kilos 1H and 2H totaling 300 reps. Gonna start barbell training again soon. Thought I was going to do it today, but the body "told me" to hit just the kettlebells again for another couple of days. If nothing else this week I will test my deadlift this Freyasdag.
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Tom
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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"Freyasdag"
THIS
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The man in the arena.
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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3/4/2014 Kettlebell Swings All done as ladders 100x40 kg 100x32 kg 100x20 kg 600x16 kg 200x20 kg 1100 swings. I developed a blood blister around rep 120 which popped and leaked blood at around rep 270. I had to tear off a piece of paper towel and wrap it around the base of my finger/top of my palm to hold onto the kettlebell. I also have a canvas burn on each forearm from rubbing on my cargo pants. That's a first.
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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3/5/2014
KB Swings 32 kilos x 400 - Done double-rung, descending ladders (that's 1 set of 20 then 2 sets of 19, 2 sets of 18...down to the last 2 sets of 1 rep) 20 kilos x 400 - Same as above 16 kilos x 200 - Any which way you can...could barely hold onto the kettlebell...forearms very fatigued. Felt this in calves, hams, glutes, abs, obliques, posterior delts, and traps, and triceps. |
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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3/6/2014 Kettlebells Jerks 1x3x16 L/R 1x3x32 L/R 1x1x40 L/R Press 1x1x40 L/R - PR (Successfully cleaned with no assist, another PR) 3x3x32 L/R Swings 500x20
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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3/7/2014 I was miserable this morning. Testing my deadlift got me up to 315 which is back where I was when the sub-zero winter temperatures set in, so that's good, and I could have gotten more, but I don't know how much more. It was 6 below this morning. It's supposed to warm up now where supposedly it'll be above 0 when I wake up in the morning, so whatever. I'm going back to barbell work next week. Still doing kettlebells but won't be my focus. Also going downstairs in a little while to do some more lifting.
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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3/7/2014 Session 2 Kettlebells Press 1x3x20 3x3x40 - PR 1H Swings 1x5x40 L/R 1x5x32 L/R Cleans 3x2x32 1H Front Squat 1x3x32 L/R
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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3/10/2014
Squat 1x2x185 1x3x225 1x3x275 Press 1x3x95 1x5x115 1x1x135 1x5x115 1x5x105 Romanian Deadlift 2x5x185 KB Swings 4x15x24 kg |
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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3/10/2014 Session II KB Swings 100@40 100@32 100@20 200@16 (done 1 handed) Happy Manadag!
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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3/14/2014 Kettlebells Complexes 2 Cleans + 1 Press + 3 Front squats @ 40 15 Swings 2 Cleans + 1 Press + 3 Front squats @ 40 15 Swings 2 Cleans + 1 Press + 3 Front squats @ 40 15 Swings 2 Cleans + 1 Press + 3 Front squats @ 16L/16R 30 1H Swings 2 Cleans + 1 Press + 3 Front squats @ 16L/16R 30 1H Swings 2 Cleans + 1 Press + 3 Front squats @ 16L/16R 30 1H Swings 2 Cleans + 1 Press + 3 Front squats @ 32 15 Swings 2 Cleans + 1 Press + 3 Front squats @ 32 15 Swings 2 Cleans + 1 Press + 3 Front squats @ 32 15 Swings 2 Cleans + 1 Press + 3 Front squats @ 20 15 Swings 2 Cleans + 1 Press + 3 Front squats @ 20 15 Swings 2 Cleans + 1 Press + 3 Front squats @ 20 15 Swings Swings 11 10 9 8 7 6 5 + 5 4 + 4 2 1 300 Swings 24 Cleans L/R (48 total cleans) 12 Presses L/R (24 total presses) 36 Front Squats (72 total front squats) A little KM work, too. Just some punches and low kicks...blocking drills...whatever.
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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11/17/2014 Clean 1x1x95 1x1x105 1x1x115 1x1x125 1x1x135 These really need their own day. I didn't want to fatigue myself too much for the upcoming squats, so I stopped here. My quads felt nice and warm from the front squat portion, but I have no idea what my true clean number is because of stopping early. Skwot 1x2x185 1x1x225 1x1x275 1x3x295! 2x5x225 Went for a double at 295 and got a triple. Press 1x3x65 1x1x85 3x5x105 2x5x95 Straight Leg Deadlift 3x5x225 Getting used to straps again. I hate using them, but I'm getting used to lifting in gloves again with this weather, and I won't be able to grab the bar without gloves in another couple of weeks if I don't want to leave skin on it. The gloves mean I have to use straps. Overall I'm happy with today's training, but like I mentioned, cleans really need their own day. I don't know how I can work that. There's a slim chance I can get some cleans in on Sunday morning...maybe.
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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11/19/2014 Sumo Deadlift 1x3x135 1x1x185 1x1x225 1x1x275 1x3x315 - Soft lockout on the last rep. 3x3x255 Close Grip Bench Press 1x5x115 4x5x125 Front Squat 1x1x135 1x1x155 1x1x185 1x1x205 - PR 1x1x185 3x3x155 - Smoked as hell at the end... Pendlay Row 2x5x115 1x5x105 That's it. Sumo 1RM might be up around 325?...I don't know. I got some good work in today. I'm happy with it.
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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11/20/2014
Today...I sneaked out for lunch and hit Albany Strength. The gym, in short, is AWESOME. It's old school, nothing but powerlifters, athletes, and Oly weightlifters. When you walk in, there's a small store with lots of powders, bars, sweatshirts...then you walk past that into the gym, and all you see are rubber mats, cages...lots of cages...I think I counted six? There are tons of kettlebells, dumbbells, bars, plates, even bumpers! There's a plywood platform with rubber runners and everything. Only thing they're missing is a pair of 5 pounders in the bumpers...but I guess I could use a pair of the regular plates...next time. Clean and Jerk 1x1x95 1x1x95 1x1x95 1x1x115 1x1x115 Clean 1x1x135 1x1x135 0x0x155 - Shooooooooooooooot 0x0x155 - Noooooooooooooooooo 1x1x135 1x1x135 1x1x135 1x1x115 1x1x115 1x1x95 1x1x95 Power Clean 1x1x115 1x1x115 1x1x115 1x1x95 1x1x95 1x1x95 Hang Power Clean 1x95 1x95 1x95 Snatch Pull from the Hang 1x5x95 1x3x95 1x2x95 Hang Power Snatch 1x1x95 1x1x95 1x1x95 1x1x95 1x1x95 1x1x95 Snatch 1x1x65 - PR 1x1x65 - PR 1x1x65 + 3 OH squats 1x1x65 + 3 OH squats Edited by Marius - 11/20/14 at 2:08pm |
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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11/21/2014
It was 15 degrees this morning. The cold of the bar was going right through my gloves driving pain into my hands. Feet felt like blocks of ice. Joints locked and a little painful. I'm about to punch Canada right in the mouth. Bench Press 1x6xBar 1x5x65 1x3x95 1x1x115 1x1x135 1x3x160 - WTF? Why is this so heavy? 1x2x160 - WTF??? Gotta drop some weight off...Holy shit! This was supposed to be 150. No wonder! Ugh... 1x5x150 - What could I have done if I'd started with the correct weight? LOL 2x5x145 Good Morning 2x5x115 - Muscle in lower left back aggravated from Oly lifting yesterday. Sciatic nerve throbbing. Squat 1x.5x185 1x3x135 - Couldn't take the pain in my back, hip, and buttock. Re-rack. Pendlay 5x5x105 |
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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11/24/2014
Skwot 1x5xbar - This was pretty dumb. Too light to mean anything. 1x5x135 1x2x185 1x1x225 1x1x275 1x5x295 2x5x255 2x5x245 I'm gonna dial it back a little next week. Two weeks of edge training in a row. I'm planning a 3x5x275 for next week's squatting. Press 1x5x75 - This was dumb, too. Too heavy to start my pressing for 5 derps. A double would have been better. 1x1x95 1x5x115 2x5x105 2x5x95 Straight-legged Deadlift 1x5x245 - PR 2x5x225 Bentover Row 5x5x95 Inverted Crunch 2x5 |
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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11/26/2014 Hang Clean 1x1x95 1x1x115 1x1x135 1x1x155 Deadlift 1x1x185 1x1x225 1x1x275 3x3x295 Close Grip Bench Press 1x3x95 1x3x115 1x3x135 3x3x155 Front Squat 1x3x185 2x3x155 Clean Pull 3x3x105 Short session today because of the storm. Had snow to deal with. |
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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11/28/2014
Bench Press 5x5x150 - Gotta up the weight again next week. Good Mornings 3x3x115 Squat 3x3x205 Chins 3x3 |
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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12/1/2014 I woke up feeling exhausted. Stupid teenager banging around in the kitchen at 3 in the morning woke me up. When the alarm went off, I hit the snooze a couple of times, still didn't fall back asleep...dragged my ass out to the garage. At least it was 40...nice and balmy. Skwot 1x3x135 1x1x185 1x1x225 5x5x275 - Nailed it better than I expected. I figured I'd get like three sets then have to drop to 155. Press 1x2x65 1x1x85 5x5x95 - Probably should have jumped to 100. I'll start working sets at 100 next week and see what happens. Straight Leg Deadlift 5x3x185 - These felt pretty light. I sank into the hips pretty deep, putting pressure on the calves and glutes. I could feel the activation all the way down. Chins 1x3 (two were negative...back didn't feel too strong) Bentover Row 5x5x105 Not much to say about this session other than I expected it to be a lot harder than it was. That's a good thing. Next week's squat back up to 295...shooting for 1 set of 5 and 1 set of 3.
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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12/3/2014
Hang Clean 1x3x105 1x3x115 1x3x125 1x3x135 0x0x155 1x1x155 - If I hadn't jumped 20 poudnds, I would've gotten that rep on the first go...dummy. Sumo Deadlift 1x1x185 1x1x225 1x1x275 1x1x315 1x1x335 - Felt almost too easy. I stopped here, though because I know my lower back would've been hit with a hip cheat if I jumped to 345. Getting close to PR territory... 3x3x275 - I felt well spent after the last set. Inverted Decompression a few minutes Close Grip Bench Press 1x1x95 1x115 1x1x135 3x3x155 Front Squat 1x3x165 2x3x155 - I thought I'd get more weight and reps, but I'm just wasted after that max deadlift pull. Chins 2x3 (negative) Pendlays 5x3x115 Gawd, I want a nap. That deadlifting really took it out of me. Hahaha |
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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12/5/2014 Bench Press 1x5x65 1x1x85 1x1x115 1x1x135 2x5x155 - Woohoo! 2x5x145 - Lost form on last couple of reps... 1x5x135 - Hit the wall, loose, sloppy set. LOL Good Mornings/Inverted Crunches Supersets 3x3x155/3x3 Light Squats 3x3x185 - I know I write this every dadgum Friday, but I love light squats. Pendlay Rows 5x5x105 Dumbbell Incline Bench/Chest-supported Incline Dumbbell Rows Supersets 1x1x35 1x1x55 1x1x60 1x5x55 2x5x50 2x5x45 Dumbbell Incline Flies/Chest-supported Dumbbell Incline Inverted Flies Supersets (I think I just burned up some brain cells trying to type that.) 3x5x35 Cable Flies/Reverse Cable Flies Supersets 2x5x20 Standing EZ Curl Curls/French Press supersets 1x13x55 - In honor of Freya whose day this is. Standing Hammer Curls 2x5x20 - In honor of Thor whose day was yesterday...but I like hammers...
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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12/8/2014
I slept late, so I had to decide, "What's most important this day?" I cut SLDL from this morning and decided to hit it with the Smith machine at the office. Squat 1x3x135 1x1x185 1x1x225 1x1x275 2x5x295 - I really boosted the liftoff on these. I think that fixed my mindset for the sets. Backing off last week plus the aggressive liftoff made for 2 easy sets. I'm sure I could have gotten a few more reps out of it, but this is the best I've lifted since last December, so I took the laurel and dropped a little weight off the bar for the next sets. I'll shoot for a 5x5 next week. Maybe, maybe not. We'll see. 3x5x255 Press 1x3x65 1x1x80 5x5x100 - Surprised...will add 5 pounds next Monday. Hang Snatch Pulls 5x3x105 - These felt awesome. Very explosive hips. Caber's going to be a little better this year. I might actually successfully throw it. Hahaha Later...that same day... Smith Straight Leg Deadlift 3x3x245 - Just for grins, I shot vid of this. I love and hate the Smith. It's awkward for me because I don't use it all the time, but it really allows me to pull back hard when I'm using it for deadlifts. KB Swings 3x3x40 kilos - Nothing to say about this. Swings. |
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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12/10/2014 I strained my iffy shoulder shoveling. I also seem to have worn out my pull-ish muscles doing same. Hang Power Clean 1x1x65 1x1x85 1x1x95 1x1x105 1x1x115 1x1x125 2x2x135 0x0x155 - This was stupid. Another 20 pound jump. When will I learn? Dumbass. 0x0x155 2x2x135 Deadlift (conventional) 1x2x185 1x1x225 1x1x275 1x2x305 1x1x295 Close Grip Bench Press 1x1x135 - Pain in the shoulder. Stopped. I just stopped at this point. I'm going to give the deads and front squats a try on Friday after bench. Oh well.
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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12/12/2014 Today I broke down and turned on the kerosene heater. I was still finished lifting before it warmed up, though. LOL Bench Press 1x1x65 1x1x95 1x1x115 1x1x135 2x5x160 - W007! 3x5x150 Deadlift 1x1x185 1x1x225 1x1x275 1x1x295 1x3x305 - That was better than Wednesday. At this point for some reason I switched from conventional to sumo and couldn't pull any more. I mean that my brain just kind of shut off, so I had to stop deadlifting all together. The lesson here is Bear is incapable of grooving one pattern then switching styles. LOL Front Squat 3x3x135 - Went light on these. Pendlay Row 5x5x115 Later...that same day... Dumbbell Incline Bench Press/Chest Supported Row Supersets 5x5x55 - Oof! Dumbbell Incline Flies/Reverse Flies Supersets 1x5x30 1x5x25 1x5x20 Cable Crossover/Reverse Cable Crossover Supersets 2x5x20 EZ Curl Standing Curl/French Press Supersets 1x13x55 - In honor of Freya whose day this is. |
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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12/13/2014
Got back from taking the cub to breakfast. We had pancakes and bacon. It was so warm - almost 25 degrees - I decided to do a few light pulls in the driveway. Hang Power Clean 2x5x75 1x3x75 Hang Power Snatch 3x3x75 - Bar path way to far away from my torso. Gotta pull it a lot closer and turn my elbows out. |
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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12/15/2014
I must be holy, for You are my Lord, and You are holy. Squat 1x1x135 1x1x185 1x1x225 1x1x275 3x5x295 - one more set! 1x5x275 - You know that point where you just know, and I mean KNOW, that your body is done? It's like you can feel a switch being turned off? I hit that on the last rep...so no more squats today. LOL Press 1x1x65 1x1x85 5x5x105 - Gotta add weight next week. Later...that same day... Smith Machine Straight Leg Deadlift 3x3x255 Kettlebell Snatch 3x3x24 kilos (fat handle) I've really been beating myself up over my deadlift, but when I take a step back and look at my progress across the board, everything is climbing. I think I'm overall stronger than I've ever been in my life, and the kettlebell snatches today were almost easy. Even when I was focused on kettlebells earlier this year I had trouble snatching with those fat handled things the office gym has. Today they flew up. Thankfully Devin Townsend came up three songs in a row during squats. That really put me into the zone. |
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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12/17/2014 Father, I'm Yours. Do with me as You will. Hang Clean and Press 1x1x85 1x1x95 1x1x105 1x1x115 1x1x125 1x1x135 - PR 1x1x145 - PR 0x0x155 - I missed this again. I think I figured out where I'm going wrong, though. I'm not dropping into the catch. I'm all PULL and no DROP when I get that high in weight. 1x1x135 Vid of 145 PR Sumo Deadlift 1x1x185 1x1x225 1x1x275 3x3x315 - PR Close-grip Bench Press 1x5x160 - I'm confident if I'd stuck with 3x3, I'd have been able to stay at 160. 1x5x155 1x5x145 Front Squat 3x3x165 Pendlay Row 3x3x135 As bad as last week was, this week was good for deadlifting. I'm really confident in my sumos now. I know what it feels like to pull correctly with that stance. It's a lot more rearward motion for my body...more pulling back than up. |
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Tom
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Marius
Groupie Joined: 6/22/10 Location: United States Status: Offline Points: 93 |
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12/19/2014 I was up until 1:00 AM baking...then unwinding watching some dumb show about mass animal die offs. Overslept this morning and only had time for bench and Pendlays with the barbell. Bench Press 1x1x65 1x1x85 1x1x105 1x1x135 4x5x160 - Got four sets this week. I would have been happy with a couple extra reps. I'm definitely sticking with my current regimen. 1x5x150 Pendlay Row 5x5x135 - Admittedly the last rep on the last couple of sets was cheated. Later at the office... Incline Dumbbell Bench Press/Incline Chest-supported Dumbbell Rows Supersets 1x5x60 - 5 pounds heavier than last week. Yep, definitely sticking with this regimen. 3x5x55 - A lot more work than I expected at this weight. 1x5x50 Incline Dumbbell Flies/Reverse Flies Supersets 1x5x35 2x5x30 1H Farmer Walk 1x25 metersx40 kg L/R 1H KB Swings 3x3x40 kg - First time ever swinging this mass with one hand. W007! |
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