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Marius View Drop Down
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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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"Freyasdag"
 
THIS
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 3/04/14 at 11:54am
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.
Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 3/05/14 at 12:16pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 3/06/14 at 11:30am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 3/07/14 at 8:00am
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. 
Tom
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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 3/10/14 at 7:20am
3/10/2014

Squat
1x2x185
1x3x225
1x3x275

Press
1x3x95
1x5x115
1x1x135
1x5x115
1x5x105

Romanian Deadlift
2x5x185

KB Swings
4x15x24 kg      
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 3/10/14 at 11:17am
3/10/2014

Session II

KB Swings

100@40
100@32
100@20
200@16 (done 1 handed)

Happy Manadag!
Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 3/14/14 at 11:40am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 11/17/14 at 12:34pm
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.
Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 11/19/14 at 1:52pm
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.
Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 11/20/14 at 1:33pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 11/21/14 at 1:40pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 11/24/14 at 2:18pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 11/26/14 at 1:23pm
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.
  
Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 11/29/14 at 9:15am
11/28/2014

Bench Press
5x5x150 - Gotta up the weight again next week.

Good Mornings
3x3x115

Squat
3x3x205

Chins
3x3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/14 at 10:44am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 12/03/14 at 12:32pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 12/05/14 at 12:42pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 12/08/14 at 12:45pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 12/10/14 at 12:58pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/14 at 11:43am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 12/13/14 at 11:08am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 12/15/14 at 12:58pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 12/18/14 at 12:02pm
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.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Marius Quote  Post ReplyReply Direct Link To This Post Posted: 12/19/14 at 12:26pm
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!

Tom
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