Re: Ka dens trying (GS)

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Ka dens
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Re: Ka dens trying (GS)

Post by Ka dens » Sat Nov 27, 2010 8:26 pm

So, I start up a log here at last.

Friday 19th
Snatch 12,20kg: 5/5 each
Snatch 24kg: 5/5, 46/46 (ca 6,5 min)

Oa swing 32kg:20/20

Clean 2x32kg: 5,10,5
Farm hold 2x36kg: 2x 1min, 1 min rest


Saturday 20th

Oa jerk with 12,20,24,28: 5/5 each

Jerk 2x20kg: 5
Jerk 2x28kg: 4x 2,4,6 reps + 2,4 reps (sum 54 reps)

Some shallow OH-squats with 2x20kg

Found my 2nd dip again - make things easier. I hope it doesn't go away as it has previously.

Monday 22th

Jerk 2x 20kg: 5
Jerk 2x 24kg: 5
Jerk 2x 28kg: 5
"Jerk" 2x 32kg: 2,3,2 (w press outs & such)
Jerk 2x 24kg: 3x 20reps

Tue
Snatch with 12,20,24,28: 5/5 each
Snatch 32kg: 3x 5/5
Snatch 24kg: 15/15
Snatch 12kg gloves & Johnsson baby talc: 6min (3/3)

Oa swing 32kg: 20/20

Clean 2x32kg: 5

Sumo dl 2x36kg: 20reps/1min, 20reps/1min

High pulls 2x20kg: 1O
High pulls 2x24kg: 2x 1O reps

Friday

Oa jerk with 12,20,24,28: 5/5 each

Jerk 2x20kg: 5
Jerk 2x28kg: 4x 2,4,6 reps + 2,4 reps (sum 54 reps)
Jerk 2x24kg: 20reps

Saturday

Snatch 12,20kg: 5/5 each
Snatch 24kg: 5/5, 30/30

Dead lift 70kg: 5
Dead lift: 110kg: 3, 5

Clean 2x20kg: 10
Clean 2x20kg with fleece gloves: 20

Snatch 12kg with fleece gloves & baby powder: 10 min (2/2/2/2/1/1)
Last edited by Ka dens on Thu Aug 08, 2013 4:56 am, edited 3 times in total.

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Re: Ka dens trying

Post by Ka dens » Tue Nov 30, 2010 5:01 pm

Tuesday 30th
Oa jerk 12,20kg: 5/5 each

Jerk 2x20kg: 10

Jerk 2x24kg: 5x 20reps (2 set 10rpm, 2set 8rpm, 1 set 6rpm)

Feels like the 28kg jerks have helped increasing rpm and recovery between sets (ca 2 min). Yet, triceps and quads are taxed in a way they are not in the shorter low rep sets w 28s.

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Re: Ka dens trying

Post by xox » Tue Nov 30, 2010 6:17 pm

What are your short and long term goals with this training?

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Re: Ka dens trying

Post by Ka dens » Tue Nov 30, 2010 7:42 pm

The next year goal is IUKL rank 2 in biathlon with some margin (+100points), and get better on long cycle: perhaps 50 some reps (I weigh 85kg).
Next planned comp is EGSA LC Kilkenny in March. And then some more when IUKL and IGSF programmes are out.

In February and March, preliminarily we will have two small meets in Uddevalla at the Swedish West coast (standard rules). If so, you are invited of course, but it will be small meets. Maybe if you have team members who want to try out comp it can be good? Hopefully, some slightly bigger meet in the summer as well.

Rambling... =P~
Now, I am having a kind of GPP-vacation from my ordinary training which is more with 20s and 24s. I want to build up some grip-endurance, plus leg- and oh-strength. I'm somewhat limited by old injuries, that's why you don't see squats in there.

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Re: Ka dens trying

Post by Ka dens » Wed Dec 01, 2010 5:13 pm

Wedensday
Snatch 12,20kg: 5/5 each
Snatch 24kg: 5/5, 30/30
Snatch 28kg: 10/10

Clean 2x20kg: 10
Clean 2x32kg: 2x 2,4,6 reps

Clean 2x20kg with soap & water: 3min/11rpm

Sumo dl 2x36kg: 20reps/1min, 20reps/1min

Would have liked some more 24kg snatches, but I was too tired oh from yesterday's jerk.
Tried out fingerlocks again, and to grap the centre of the handle. Couldn't make the fingerlock; just gets like a crush grip with an overlapping thumb on the index. It's not the finger length. Holding handle's centre felt good but unusual. Will work slowly on those things.

The soaped cleans (aka clean cleans) were fashinating. All kinds of slippery cleans works my cardio.

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Re: Ka dens trying

Post by xox » Thu Dec 02, 2010 11:56 am

OK, I hope to catch up in Kilkenny!

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Re: Ka dens trying

Post by Ka dens » Sun Dec 05, 2010 4:46 am

Saturday
Oa jerk 12,20, 24kg: 5/5 each

Jerk 2x20kg: 5
Jerk 2x28kg: 4x 2,4,6 reps + 2,4,2 reps (sum 54 reps)

P.m.
Small GS colloqium, many reps with 12 and 20kgs, and a lot of thinking.

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Re: Ka dens trying

Post by Ka dens » Sun Dec 05, 2010 5:26 pm

Sunday
Snatch with 12,20,24: 5/5 each
Snatch 24kg: 40/40
Snatch 12kg with Johnsson baby talc: 6min (3/3)

Clean 2x24kg: 6min, 4min

Sumo dl 2x36kg: 20reps/1,05min, 20reps/1,05min

Tried out the new snatch stuff with the 12kg (http://www.irongarmx.net/phpBB2/viewto ... 6&start=25).
From the lockout/the drop getting to the middle of the handle comes nice; I see one good point in that it makes you apply a more relaxed grip by necessity. My 12kg has the thinner 32/33 mm handle so finger lock is a little easier. Yet, at this light weight I find it difficult to say if I get an ok finger-lock.

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Re: Ka dens trying

Post by Ka dens » Tue Dec 07, 2010 5:35 pm

Tuesday 7th
Snatch with 12,20,24: 5/5 each
Snatch 24kg: 42/42, 10/10

Oa swing 32kg: 20/20, 20/20
Oa swing 28kg: 20/20

Farm hold 2x36kg: 1min, rest 40 sec

The swings were hard and I didn't make my second 1min set of farm holds. Probably, this is due to the fact that I have done less endurance sets lately. But, on the other hand, the weights feel lighter the first reps which was the plan :-).
Tomorrow, hopefully some 28kg jerks in between work and a date =D> .

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Re: Ka dens trying (GS)

Post by Ka dens » Wed Dec 08, 2010 3:40 pm

Wed
Oa jerk 12,20kg: 5/5 each

Jerk 2x20kg: 5
Jerk 2x24kg: 5, 46 (8min)

Ditched the 28s today, guilt-ridden I realized I have to do some high-rep jerks. 46 is quite high for me.

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Re: Ka dens trying (GS)

Post by Ka dens » Fri Dec 10, 2010 3:43 pm

Friday 10/12-10
Snatch 12, 20kg: 5/5 each
Snatch 24kg: 5/5, 30/30, 20/20
Clean 2x24kg: 10
Snatch 20kg: 15/15
Sumo deadlift 2x40kg: 2x 20reps(20rpm)
Farm hold 2x24kg: 1:40min

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Re: Ka dens trying (GS)

Post by Ka dens » Sat Dec 11, 2010 4:11 pm

Oa jerk 12,20, 24kg: 5/5 each

Jerk 2x20kg: 5
Jerk 2x28kg: 4x 2,4,6 reps + 2,4 reps (sum 54 reps)
Jerk 2x24kg: 23 reps/3min


Floor presses 2x20kg: 2x 12reps

Floor press was nice, long time since last time. Doing these body-building/grinds with kettlebells makes me feel like a old-time circus guy or something =D> =D> .

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Re: Ka dens trying (GS)

Post by Ka dens » Mon Dec 13, 2010 5:15 pm

Oa jerk 12,20,24kg: 5/5 each

Jerk 2x20kg: 5
Jerk 2x24kg: 5
Jerk 2x28kg: 5

Jerk 2x32kg: 3x 2 reps

Four super-setted rounds of the below:
Jerk 2x28kg: 3
Jerk 2x24kg: 6
Jerk 2x20kg: 6

Then, to finish, French press 20kg: 2x 14 reps

That was it!

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Re: Ka dens trying (GS)

Post by Ka dens » Tue Dec 14, 2010 5:57 pm

Tuesday
Snatch 12, 20kg: 5/5 each
Snatch 24kg: 5/5, 45/45

Clean 2x24kg: 10
Clean 2x32kg: 2x 2,4,6reps

BU cleans 20kg: 1min/1min (6/9reps)

Snatch 12kg gloves & talcum: 3min/3min

BU cleans for time are fun; got the idea from one of Federenko's videos. What do you people lift looking at time, reps and weight?

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Re: Ka dens trying (GS)

Post by Ka dens » Thu Dec 16, 2010 5:51 pm

Thursday
One arm warm up

LCCJ 2x20kg: 5
LCCJ 2x24kg:5
LCCJ 2x28kg: 12,10,8,6,4 (sum 40 reps)
LCCJ 2x32kg:1 (+1fail)

Snatch 12kg with talcum powder (no gloves): 10 min (5/5)

Farm hold 2x40kg: 1min

The dear long cycle-it's interesting to do with 28kgs. With 24s I have to do maybe 25/30 reps before my weaknesses show up. With 28kg they show up at about 8/10 reps and I can get to that level- and try to deal with them-several times during a session.
Da-n, weekend tomorrow again.

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Re: Ka dens trying (GS)

Post by Dunn » Thu Dec 16, 2010 7:02 pm

Good work KD.

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Re: Ka dens trying (GS)

Post by Ka dens » Sat Dec 18, 2010 5:19 pm

Thanks Dunn!

x x x

Saturday 18th Dec-10
Oa jerk warm-up

Jerk 2x20kg: 5
Jerk 2x24kg: 5
Jerk 2x28kg: 5,10
Jerk/pressouts 2x32kg:3,2
Jerk 2x24kg: 20
Jerk 2x28kg: 10
Jerk 2x24kg:20
Jerk 2x28kg: 5, 5

Oh-holds 2x20kg: 40 sec
Oh-holds 2x24kg: 30 sec

The last two added because of this discussion: viewtopic.php?f=18&t=199990&start=600

Hmm... room for improvement :happiness: . I felt the OH-holds in (1) core (2) muscles in upper back, esp above the scapulas. Breathing was ok.

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Re: Ka dens trying (GS)

Post by Ka dens » Sun Dec 19, 2010 4:53 pm

Sunday 19th
Snatch 12, 20kg: 5/5 each
Snatch 20kg: 5/5, 69/71 (14rpm, Time PR)


Clean 2x20kg: 5
Clean 2x24kg: 5
Clean 2x32kg: 2,4,6

Sumo dl 2x40: 5, 20 (/1min)

Some time since I snatched 20kg for a longer set. Hit 10min (5/5) wich was nice and an old goal. Neither easy, nor hard to do :-). Felt yesterday's session in the body so made it a short session.

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Re: Ka dens trying (GS)

Post by Ka dens » Tue Dec 21, 2010 6:05 pm

Monday rest

Tuesday 21st of Dec

Oa jerk 12,20, 24kg: 5/5 each

Jerk 2x20kg: 5
Jerk 2x24kg: 5

Jerk 2x28kg: 5x 2,4,6 reps (sum 60 reps)
Jerk w press-out 2x32kg: 2

Floor presses 2x20kg: 2x 15reps

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Re: Ka dens trying (GS)

Post by Ka dens » Wed Dec 22, 2010 6:01 pm

Wed
Snatch 12, 20,24kg: 5/5 each
Snatch 24kg: 30/30

Clean 2x24kg: 5, 60 (8rpm)
Clean 2x32kg: 2

Oa BU-clean 20kg: 1min/1min

Snatch 12kg with fleece gloves: 2min/2min (high tempo)

Got the idea of trying out a longer clean set with 24s. Partly, as an attempt to compare with lccj. 60 reps clean (not a max) was some work for the grip, but no way like in 40 lccj reps. Of course :-).

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Re: Ka dens trying (GS)

Post by Ka dens » Sat Dec 25, 2010 11:19 am

Friday 24th
Oa jerk 14,24kg: 5/5 each
Jerk 2x24kg: 5, 59 (10min)

OH-holds 2x24kg: 3x ca 30 sec (no timer, just counting "en sekund, två sekunder...")

Lifted easy-jerk powermax-bells.

Merry Christmas!

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Re: Ka dens trying (GS)

Post by Ka dens » Sat Dec 25, 2010 4:02 pm

Saturday
Snatch 12,20,24kg: 5/5 each
Snatch 24kg: 46/46 (/7min sharp)

Clean 2x24kg: 5

Clean 2x32kg: 2x 2,4,6 (24reps)

Sumo DL 2x40kg: 20reps(/1min)
Farm walk 2x40kg: 1min

Some 12kg snatches just to feel through technique

For the farm walks I got the idea of stepping up and down on a low wooden block. It became like walking. Otherwise, farm walks are hard indoors, tried walking in circles and such but it is not very stimulating. Still, I prefer farm walks to simply holds that feel a bit too static. The wooden block was ok, though outdoor farm walks is king.

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Re: Ka dens trying (GS)

Post by Ka dens » Mon Dec 27, 2010 5:29 pm

Monday
Oa jerk 12,20, 24kg: 5/5 each

Jerk 2x20kg: 5

Jerk 2x28kg: 5x 2,4,6 reps (sum 60 reps)
Jerk w press-out 2x32kg: 1, 2

Floor presses 2x20kg: 2x 20reps

Felt the weekend's training and it took several sets to get warm. The floor presses felt a lot lighter; they should as it's baby weights for such a lift #-o =P~ ;-).

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Re: Ka dens trying (GS)

Post by Ka dens » Tue Dec 28, 2010 5:17 pm

Tues 28/12-10
Snatch 12kg: 5/5
Snatch 12kg with fleece gloves & talcum: 10min (5/5min)
Snatch 20,24,28kg: 5/5 each

Oa swing 32kg: 3x 20/20 reps

Farm walk 2x24kg: 2min
Farm hold 2x40kg: 2x 30 sec

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Re: Ka dens trying (GS)

Post by Ka dens » Thu Dec 30, 2010 5:06 pm

Thursday 30/12-10
Oa jerk 12,20, 24kg: 5/5 each

Jerk 2x20kg: 5
Jerk 2x24kg: 5

Jerk 2x28kg: 2,2, 15,10
Jerk 2x24kg: 5, 30

Not all sessions can feel great. Today, I felt tired in the body, the only reason I can come up with is Tuesday's one arm swings. Still, no remorse as some decent sets-seen my level-were achieved.

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