## Re: Ka dens trying (GS)

**Moderator:** Dux

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

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.

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

Good to hear - I think it is good to have several modalities to chose from for increasing LC reps while avoiding burn-out.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.

Tried OA LC yesterday again, a little slow though, that will change...

**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.

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

**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

Tuesday 29th

LC 2x24kg: 3x 5reps

LC 2x32kg: 18reps

LC 2x24kg: 3x 10reps, 10rpm

Loong rest

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

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

**Wedensday 30th**

LC 2x20kg, 2x24kg: 5 reps each

LC 2x28kg: 40, 5rpm

OA LC 36kg: 5/5

Chins/pull-ups: 5x 6reps

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

**Friday 1st**

LC 2x20kg, 2x24kg: 5 reps each

LC 2x28kg: 25 / 5rpm, 18 /6rpm

Saturday 2nd

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

Tuesday 5th

LC 2x20kg, 2x24kg: 5 reps each

LC 2x28kg: 40 / 5rpm

OA LC 36kg: 2/2 (for the nerves)

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

**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

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.

### Re: Ka dens trying (GS)

**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

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

"Clean 2x28kg: 74 / 10 min"

Wow!

Great job!

Wow!

Great job!