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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Dunn
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Re: Re: Ka dens trying (GS)

Post by Dunn » Fri Jul 25, 2014 11:45 pm

I've been doing 10 min sets with the 32 and the 36, alternating hands every min, and have found that there is a noticeable difference in both overhead strength and general conditioning. The 28s feel light now and it seems that I'm able to breath easier during my doubles work.

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Ka dens
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Re: Re: Ka dens trying (GS)

Post by Ka dens » Sun Jul 27, 2014 10:09 am

Dunn wrote:I've been doing 10 min sets with the 32 and the 36, alternating hands every min, and have found that there is a noticeable difference in both overhead strength and general conditioning. The 28s feel light now and it seems that I'm able to breath easier during my doubles work.
Good to hear - I think it is good to have several modalities to chose from for increasing LC reps while avoiding burn-out.
Tried OA LC yesterday again, a little slow though, that will change... :happiness:

Saturday26 of July 2014
LC 2x24kg: 3x 5reps

LC 2x32kg: 17 (no 18 was a no-count)

OA LC 32kg: 10min hand change every minute, 5rpm

Was happy with the LC today.

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Ka dens
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Re: Re: Ka dens trying (GS)

Post by Ka dens » Tue Jul 29, 2014 4:38 pm

Sunday 27th
LC 2x20kg, 2x24kg: 5 reps each
LC 2x28kg: 40, 5rpm

walk to gym
Deep squats 50kg: 4x 12reps

The squat rack occupied again! Considering looking for another gym.

Monday
Idleness, laziness and siestas

Tuesday 29th

LC 2x24kg: 3x 5reps
LC 2x32kg: 18reps
LC 2x24kg: 3x 10reps, 10rpm

Loong rest

Mix of run/walk/intervals and sprints: 5kms

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Ka dens
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Re: Re: Ka dens trying (GS)

Post by Ka dens » Wed Jul 30, 2014 6:32 pm

Wedensday 30th
LC 2x20kg, 2x24kg: 5 reps each
LC 2x28kg: 40, 5rpm
OA LC 36kg: 5/5

Chins/pull-ups: 5x 6reps

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Ka dens
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Re: Re: Ka dens trying (GS)

Post by Ka dens » Tue Aug 05, 2014 4:46 pm

Friday 1st
LC 2x20kg, 2x24kg: 5 reps each
LC 2x28kg: 25 / 5rpm, 18 /6rpm

Saturday 2nd

LC 2x20kg, 2x24kg: 5 reps each
LC 2x28kg: 41 / 5rpm, 12 /6rpm

Sunday 3rd of July
Deep squats: 50kg, 2x 10reps; 70kg, 10reps; 80kg, 4x 6reps; 90kg, 6reps
Bench press 80kg: 4,4,3,3
Stretching

Monday
LC 2x20kg, 2x24kg: 5 reps each
LC 2x28kg: 25 / 5rpm, 12 /6rpm

Tuesday 5th

LC 2x20kg, 2x24kg: 5 reps each
LC 2x28kg: 40 / 5rpm
OA LC 36kg: 2/2 (for the nerves)

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Ka dens
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Re: Re: Ka dens trying (GS)

Post by Ka dens » Sat Aug 09, 2014 3:14 pm

Wedensday
LC 2x20kg, 2x24, 2x28kg: 5 reps each
LC 2x32kg:2x 10reps
Run walk 5kms: easy, no HR meter

Friday
LC 2x20kg, 2x24, 2x28kg: 5 reps each
LC 2x32kg: 17reps

Saturday 9th of August 2014

LC 2x20kg: 2 x5reps
LC 2x28kg: 5x 12reps, 6rpm

Stretching
Last edited by Ka dens on Thu Oct 09, 2014 7:12 pm, edited 1 time in total.

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Ka dens
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Re: Ka dens trying (GS)

Post by Ka dens » Thu Oct 09, 2014 7:02 pm

Sunday, August 10, 2014
Ring-dips: 5x 6reps
Pull-ups: 5x 6reps
Jogging: 2,5 kms

Monday 11th
LC 2x20kg, 2x24, 2x28kg: 5 reps each
LC 2x32kg: 13, 8 (rep 9 & 10 were uncountable :-)
LC 2x20kg: 32reps/3min

Tuesday
Jogging: 7km

Thursday August
LC 2x24kg: 2 x5reps
LC 2x28kg: 5x 12reps, 6rpm, 2min rests

Friday, August 15, 2014
LC 2x20kg, 2x24kg: 5 reps each
LC 2x28kg: 40 / 5rpm

OA LC 36kg: 5/5
Ring dips: 3x 7reps

Sunday
2,5kms jogging

Monday
LC 2x20kg, 2x24, 2x28kg: 5 reps each
LC 2x32kg: 10
LC 2x28kg: 18, 6rpm

Ring dips: 5x 6reps

Wedensday
LC 2x20kg, 2x24, 2x28kg: 5 reps each
LC 2x32kg: 2x 10reps
LC 2x28kg: 12reps/2min

Ring dips: 3x 6reps

Thursday 21st of August
LC 2x28kg: 3x 12reps, 6rpm
Deep squat 50kg: 3x 10reps; 60kgx 10reps; 80kg x 6reps
Stretching

Sunday 24th
Walk/run: 7kms (65-80% of HRM)
Pull-ups / chins: 5x 6reps

Monday 25th
LC 2x28kg: 5x 12reps, 6rpm, 2min rests
LC 2x20kg: 2x 16reps, 8rpm, 2min rests

Ring dips: 3x 7reps

Tuesday
Walk/run: 5,6 kms (65-80 of HRM)

Wedensday
LC 2x20kg, 2x24, 2x28kg: 5 reps each
LC 2x32kg: 10reps

Ring dips: 5x 6reps

Thursday, August 28, 2014
LC 2x20kg, 2x24, 2x28kg: 5 reps each
LC 2x32kg: 2x 10reps

OA LC 36kg: 2x 3/3reps

Saturday
LC 2x20kg, 2x24, 2x28kg: 5 reps each
LC 2x32kg: 10reps

Pull-ups/chins: 5x 6reps

Sunday
LC 2x28kg: 25, 5rpm
Jerk 2x32kg: 10
Various weights, easy jerk technique practice
Walking: 1 hour

Monday, September 1, 2014
LC 2x28kg: 30, 5rpm
Jerk 2x32kg: 10
Clean 2x 32kg: 10

Ring dips: 4x 7reps

Tuesday 2nd
Chi-gong: 1,5 hours

Fun. Felt quite worked through in the body afterwards. Excellent for thoracic mobility.

Wedensday 3rd
LC 2x28kg: 30, 5rpm
LC 2x32kg: 10
OA LC 36kg: 5/5

Thursday, September 4, 2014
LC 2x32kg: 16
Pull-ups: 3x 8reps

Friday
LC 2x28kg: 40 / 10min
Deep squat 32kg: 30

Saturday 6th
LC 2x32kg: 19 reps
Jogging: 3kms
Stretching

Sunday
Deep squat 50kg: 3x 15reps
Dips: 3x 8reps

Stretching

Monday
LC 2x28kg: 30 (5rpm), 12 (6rpm)
LC 2x20kg: 20 (10rpm)

Tuesday
Chi-gong: 1,5 hours

Wedensday
LC 2x32kg: 20 reps, 2rpm
Jerk 2x20kg: 3min, no count, technique only
Chi-gong cool-down

Thursday
LC 2x28kg: 15, 5rpm
Jogging: 5kms

Stretch & mobility, chi-gong

Saturday
Oa swings 28kg: 5x 20/20reps

Deep front squats with 20kg dumbell: 4x 10reps
Deep Squat 50kg: 10, 10, 7

Monday, September 15, 2014
LC 2x28kg: 30, 5rpm
OA swing 32kg: 3x 20/20reps
Deep squats: 28kg x 10reps; 40kg x 10reps

Tues
Chi-kung: 1,5 hours

Wedensday
LC 2x28kg: 35/5rpm, 12/6rpm
OA LC 32kg: 12/12reps

Saturday
Chi-gong ca 20min

LC 2x28kg: 41/10min

A few jerk sets with 24s and 28s for technique only.

Watching the video I see a tendency of my old bad habit of lowering the bells too quickly. Will do some more fixometer jerk sets for a while (once a week, or so).

Sunday
Jerk2x28kg, w Fixometer: 5, 20
Some snatch practice

Damn, local lactic tolerance in triceps have become weak!

Monday
Jerk-jerk-clean 2x28kg, w fixometer: 15 (30 jerks)
Oa lc 36kg: 8/8

Deep squat 2x20kg: 2x 10reps (bells on shoulders)
Pull-ups: 5x6reps

Wednesday, September 24, 2014
LC 2x28kg, with fixometer: 35, 10 (no time-keeping)

Chi-kung cool down

Friday
LC 2x28kg, with fixometer: 27, 20

Pull-ups: 4x 6reps

Saturday 27th of Sept
Deep Squat 60kg: 4x 10reps
Heavy bag
Stretching

Sunday 28th
LC 2x28kg, fixometer: 20, 10 (4rpm)

Oa lc 36kg: 5/5
Chi-kung cool-down

Monday 29th
LC 2x32kg: 10
Jerk 2x28kg, fixometer: 20
Jerk 2x20kg, fixometer: 20
Clean 2x32kg: 20

Tuesday
Chi-gong: 1,5 h

Thursday
LC 2x32kg: 16
Jerk 2x32kg, fixometer: 5
Jerk 2x28kg, fixometer: 16

Clean 2x32kg: 20
Ring dips: 3x 8reps

Saturday, October 4, 2014
LC 2x32kg: 18
Jerk 2x28kg, with fixometer: 20

Clean 2x32kg: 20 (trying to dip on catch in rack)

Add some chi-gong and that was all - after all it is Saturday evening.

Monday 6th
Chi-gong
LC 2x32kg: 19 (+2 no-counts)
Jerk 2x24kg: 30
Clean 2x32kg: 20

Tuesday 7th
Chi-gong: 1,5 hrs

Wednesday, October 8, 2014
Jerk 2x28kg, with Fixometer: 5, 20
Clean 2x28kg: 74 / 10 min

Flexibility, chi-gong

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Dunn
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Re: Re: Ka dens trying (GS)

Post by Dunn » Thu Oct 09, 2014 8:18 pm

Solid work Ka dens!

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Wild Bill
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Re: Re: Ka dens trying (GS)

Post by Wild Bill » Fri Oct 10, 2014 4:36 am

"Clean 2x28kg: 74 / 10 min"
Wow!
Great job!

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