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 » Sun Aug 25, 2013 4:47 pm

Wedensday - push & strength
LC 2x20kg: 3x 5reps
LC 2x28kg: 3,20
Jerk 2x28kg: 20

Bench press 80kg: 2x 4reps
Closegrip bench 50kg: 2x 10reps
Squats 70kg; 6 reps; 60 kg: 2x10reps
Stretch

Thursday 22nd

Pushpress 2x20kg, 2x24kg, 2x30kg: 10reps each weight
Pushpress 2x24kg: 31reps/ca 4 min

Snatch 20kg: 7/7, 14/14, 35/35, 28/28,21/21,14/14,14,14

24/8
LC 2x20kg: 6
LC 2x24kg: 63/10min

Jerk 2x20kg, 2x24kg, 2x30kg: 5reps each weight

Bar hang 1min, oa bar hang 10sec/10sec


25 of Aug -13

Jerk 2x20kg: 5,5
Jerk 2x28kg: 30,10 (lockout focus)

Squat 60kg: 10
Benchpress 80kg: 2x 5reps

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Re: Ka dens trying (GS)

Post by Ka dens » Wed Aug 28, 2013 6:34 pm

Tuesday 27th
LC 2x20kg: 5
LC 2x24kg: 5
LC 2x30kg: 2, 20
LC 2x24kg: 33reps/5min

Very tired starting the last set with 24s. I hit my 20 reps with 30 which was sweet; I will not mention the tempo though :-).

Wedensday 28th

Jerk 2x20kg: 5
Jerk 2x24kg: 39, 10 (focus on dip-speed and lockouts)

Snatch 24kg: 5/5, 30/30

Maybe, I should have skipped today's training. The first jerks I felt lactic acid in legs and triceps. And, during my few snatches I got like "systemic fatigue". I guess it is yesterday's LC adventure. An experience within my experiment of lifting several days in a row anyhow.

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Re: Ka dens trying (GS)

Post by Ka dens » Sat Aug 31, 2013 9:30 am

Friday 30th
LC 2x20kg: 5,5
LC 2x24kg: 5
LC 2x28kg: 32 /9:50min

Bar hang: 1min
OA barhang: 2x 15sec/15sec
Bridging & mobility

PR, or not, if I can get to do +30rep sets regularly it will be good; because then 40, 50.... will come.

Saturday morning

Squat 50kg, 60kg, 70kg: 10 reps each weight

Bulgarian split squat BW: 10/10

Bench press 80kg: 6, 5reps

I was still tired from yesterday's LC. I had planned to do some endurance with 20kgs, but I realized I did not have the mental focus for a good effort, so I ditched it.

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Re: Ka dens trying (GS)

Post by Ka dens » Mon Sep 02, 2013 4:19 pm

Sunday 1st of Sept
LC 2x20kg: 5
LC 2x24kg: 40/6min

Run/walk: 20min in varied terrain

One aim today, was to break out of my 6rpm-tempo with 24s.

Monday 2nd
LC 2x20kg: 5, 5
LC 2x28kg: 10x 6reps (1min rests, 6rpm) PR
Stretching

A PR with 28s, first time I could do 6rpm during "The Interval template"! Happy with reps as well. Feel sore at places so tomorrow will be rest.

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Re: Ka dens trying (GS)

Post by Ka dens » Wed Sep 04, 2013 6:32 pm

Wedensday 4th of Sept 2013
Oa LC 20,24,28,30,32 & 36kg: 3/3 each weight

LC 2x24kg: 5
LC 2x28kg: 20/4min, PR
ca 10min rest
LC 2x24kg: 26

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Re: Ka dens trying (GS)

Post by Ka dens » Sun Sep 08, 2013 5:23 pm

Thursday 5th
Jerk 2x20kg: 5, 5
Jerk 2x24kg: 59reps/8min

Was interupted after the jerks and had to go elsewhere.

Saturday 7th

LC 2x24kg: 5,5

LC 2x28kg: 5
LC 2x32kg: 5,5
Jerk 2x32kg: 5

9 minute set with 2x24kg: 3min jerk-jerk-jerk-clean; 3min swing-swing-clean-jerk; 3min clean-jerk

Bulg split squat: 10/10

Sunday
LC 2x20kg: 5,5
LC 2x24kg: 5
LC 2x28kg: 20 / 4min

Easy run/walk: 5 km

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Re: Ka dens trying (GS)

Post by Ka dens » Thu Sep 12, 2013 6:15 pm

Monday 9th
Jerk 2x20kg: 5,5
Jerk 2x28kg: 20,15,10,5
Jerk 2x20kg: 15 sprint

Deadlift 70kg, 120kg,130kg,140kg: 5 rep each

Squat w empty bar
Swing 28kg: 2x 20/20reps

The jerk set derailed, a beautiful blond started a conversation at rep 6, and small kid came running for my legs at 16 or 17.... :happiness:

Tuesday, Wedensday rest (a knee felt sore)

Thursday 12th

LC 2x20kg: 5,5
LC 2x24kg: 63/10min (9rpm last minute)

Some bar hang stretching

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Re: Ka dens trying (GS)

Post by Wild Bill » Sat Sep 14, 2013 9:33 am

Ka dens wrote:The jerk set derailed, a beautiful blond started a conversation at rep 6, and small kid came running for my legs at 16 or 17.... :happiness:
Started conversation it ok. But when they asks something and waiting for answer during set... :))

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Re: Ka dens trying (GS)

Post by Ka dens » Mon Sep 16, 2013 7:30 pm

Wild Bill wrote:
Ka dens wrote:The jerk set derailed, a beautiful blond started a conversation at rep 6, and small kid came running for my legs at 16 or 17.... :happiness:
Started conversation it ok. But when they asks something and waiting for answer during set... :))
Hmm... sounds like you are familiar with this situation :happiness: As I want to evangilize the kettlebell, I tried to persuade her to try som jerk after my set. She declined and left though :attentionex:

Friday 13th
OA jerk 20,24,28,30,32kg: 3/3 each weight
OA jerk 36kg: 2x 5/5
OA jerk 32kg: 18/18 (6 rpm)

Jerk 2x 28kg: 20 (6rpm)

OA swing 30kg: 30/30

OA bar hang: 15sec/15sec

Sunday 15th
LC 2x20kg: 3x 5reps
LC 2x28kg: 20
OA LC 32kg: 10/10

Squat 60kg: 2x 10reps
OA bar hang: 2x 15sec/15sec
Stretching

At the sweaty gym so it became grip training. Got tired even if it was not a lot of lifting.

Monday 16th
Jerk 2x20kg, 2x24kg, 2x28kg, 2x30kg: 5 rep each weight
Jerk 2x28kg: 20

LC 2x24kg: 42reps/6min

Clean 2x28kg: 27reps/4min

Pre-fatiguing makes a big difference for me (being a mature lifter :-), so I am happy about the 42 in LC.

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Re: Ka dens trying (GS)

Post by Ka dens » Fri Sep 20, 2013 6:22 pm

Wedensday
LC 2x20kg: 5,5
LC 2x24kg: 61 / 10min

Oa jerk 24,28,30,36kg: 2/2 each weight (just for the "nerves" :-)

A little more tired than last time I did a 10min set with 24s and not much of a sprint last minute (7 instead of 6 rpm :-); happy that I followed through though. Thursday I rested because of late work.

Friday 20th

LC 2x20: 3x 5reps
LC 2x28kg: 7x 6reps, 3x 5reps (1min rest/ 1min lift)

Squat 40kg: 10reps: 50kg 2x 10reps
Bulgarian split sq: 10/10

Subjectively, felt like a good session. Could not do 10x 6reps intervals though. A bowl of soljanka is coming, might help :-).
Last edited by Ka dens on Sat Sep 21, 2013 6:13 am, edited 1 time in total.

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Re: Ka dens trying (GS)

Post by Dunn » Fri Sep 20, 2013 7:15 pm

Great job. Nothing like getting in a good 10 min set. What do you feel was fatiguing the most towards the end of the set?

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Re: Ka dens trying (GS)

Post by Ka dens » Sat Sep 21, 2013 6:13 am

Dunn wrote:Great job. Nothing like getting in a good 10 min set. What do you feel was fatiguing the most towards the end of the set?
Thanks Dunn!

10mins: It feels like it is the entire "system" that reaches it's limit: I am very close to, or at, heart rate max during longer sets.

Muscularly, I think legs give out first (become slower). Arms and shoulder start to work more and heart rate goes up.

I am trying to improve leg strength, it works fine but I have too proceed slowly due to old knee issues.

When I train at home in front of a fan, or outdoors, grip works fine throughout. At the gym which is very humid/warm grip gives out first.

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Re: Ka dens trying (GS)

Post by Ka dens » Sat Sep 21, 2013 7:18 pm

Saturday 21st
Jerk 2x20,2x24,2x28kg: 5reps each
Jerk 2x30kg: 10
Jerk 2x28kg: 20

LC 2x24kg: 3x 10reps (1min on / 1min off)

Black LC 2x28kg: 2min (swing swing clean jerk)
Black LC 2x24kg: 3min (swing swing clean jerk)

Bar hang: 1min
OA bar hang: 2x 15sec/15sec

Really fun lifting. Happy with jerks; first time black LC with 28s - very tough if you ask me. Tomorrow is probably rest, if not, some light jogging.

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Re: Ka dens trying (GS)

Post by TomFurman » Sat Sep 21, 2013 8:36 pm

Anasenko does a shit ton of black work from his occasional videos. It's seems to be good medicine.
"There is only one God, and he doesn't dress like that". - - Captain America

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Re: Ka dens trying (GS)

Post by Wild Bill » Sun Sep 22, 2013 6:12 am

TomFurman wrote:Anasenko does a shit ton of black work from his occasional videos. It's seems to be good medicine.
Yes, but he doing long sets. Maybe better do 10 min with 24s or 26s.

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Re: Ka dens trying (GS)

Post by TomFurman » Sun Sep 22, 2013 4:44 pm

I've seen him do 12 min. with 36kilo. His level is frightening.
"There is only one God, and he doesn't dress like that". - - Captain America

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Re: Ka dens trying (GS)

Post by Ka dens » Tue Sep 24, 2013 6:56 pm

Hi guys! Black work is something. Like drop sets, I am puzzled by how demanding it is.... Maybe, maybe, I could do 10 min with 20kgs, surely not with 24kgs.

Monday 23rd LC 2x20: 5
LC 2x24: 5, 5
LC 2x28kg: 32 /8min
LC 2x24kg: 4x 10reps (1min on / 1min off)

I had one of those rare sets when everything falls into place with the 28s today. It is a time/rep PR, I did not feel very tired afterwards and was happy with lockouts. I don't know when this will happen again, but it was a sweet experience anyway.

The intervals with 24s were hard. I find it hard to get technique down at 10rpm.

Tuesday 24th (three months to x-mas!!!)
Jerk 2x24kg: 48 /6min
Clean 2x24kg: 74 /8min

Oa jerk 24,30,36kg: 2/2 each weight (for the nerves)

OA bar hang: 20sec/20sec
A few kettlebell arm bars

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Re: Ka dens trying (GS)

Post by Wild Bill » Tue Sep 24, 2013 10:36 pm

Ka dens wrote: Jerk 2x24kg: 48 /6min
Clean 2x24kg: 74 /8min
Thats good!

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Re: Ka dens trying (GS)

Post by Ka dens » Sun Sep 29, 2013 5:12 pm

Wild Bill wrote:
Ka dens wrote: Jerk 2x24kg: 48 /6min
Clean 2x24kg: 74 /8min
Thats good!
Thanks Bill! That was a good day :happiness:

Thursday
Oa LC 32kg: 15/15
LC 2x28kg: 20, 4rpm
LC 2x20kg: 2x 20reps, 10rpm

Squat 50kg: 10reps; 60kg: 10reps
OA bar hang: 20sec/20sec

Saturday 28th
LC 2x20kg: 5,5
LC 2x24kg: 46/7min

Sunday 29th
LC 2x20,2x24kg: 5 each weight
LC 2x28kg: 21/5min
LC 2x24kg: 44/7min

Oa LC 36kg: 2/2

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Re: Ka dens trying (GS)

Post by Ka dens » Mon Oct 07, 2013 5:40 pm

Saturday 5th
LC 2x24kg: 56, competition

Monday
LC 2x28kg: 3, 36
OaLC 36kg: 5/5

Squats 32kg: 30
Some pull-ups

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Re: Ka dens trying (GS)

Post by Ka dens » Sun Oct 13, 2013 1:54 pm

Tuesday
Jerk 2x 24kg: 42 /6min

Wedensday
LC 2x20, 2x24kg: 5 rep each
LC 2x28kg: 28
Oa LC 36kg: 5/5

Friday
LC 2x20, 2x24kg: 5 rep each
LC 2x28kg: 32

Sunday 13th
Deep Squats: 50kg x 10reps; 60kg 2x 10reps
Deadlift: 130kg x 5reps; 140kg x 3reps
Bench press 80kg: 3x 4reps

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Re: Ka dens trying (GS)

Post by Ka dens » Fri Oct 18, 2013 9:00 pm

Monday 14th of Oct 2013
LC 2x20kg: 5
LC 2x24kg: 5, 57/9min (6rpm & sprint last min)

Wedensday 16th
Mobility
OA LC 32kg: 17/17, 2/2
OA LC 36kg: 5/5

OA bar hang: 20sec/20sec

Might have a cold, so I did not want too hard cardio.


Thursday 17th
LC 2x20kg: 2x 5reps
LC 2x24kg: 50/8min

FridayWalk/run: 5kms
Mobility (TGU, Bar hang, stretch)

Good to do some running again!

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Re: Ka dens trying (GS)

Post by Ka dens » Mon Oct 21, 2013 5:45 pm

Sunday 20th
OA LC 32kg: 15/15

Deep Squats: 50kg x 10reps; 60kg x 10reps; 70kg x 10reps

Mobility

Monday 21st

LC 2x20kg, 2x24kg: 5 each
LC 2x28kg: 34 /10min

I think today's lc was ok. It was "only" cardio stopping me.

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Re: Ka dens trying (GS)

Post by Ka dens » Fri Oct 25, 2013 1:59 pm

Wedensday 23rd
Jerk 2x20kg, 2x24kg: 5 each weight

Jerk 2x28kg: 24/5min -> (superset) 2x24kg: 10/2min

Clean 2x28kg: 50/8min (6rpm, 8rpm last min, PR)

Oa OH press 20kg: 10/10; 28kg: 1/1
Oa bar hang: 25sec/25sec

I'm cutting down my snuff tobacco use. My girlfriend's idea - she quit snuff altogether. Normally I take between 10 and 15 portions a day; since Sunday I've taken 4 portions a day. Views vary widely whether snuff tobaccoe influences cardio. I think my heart rate was lower today while lifting, difficult to say though, as I didn't do my standard lifts. We will see.

Friday 25th
LC 2x20kg: 5
LC 2x24kg: 62/10min

I wanted to try a regular set with HR meter to see what has happened to my heart rate as I decrease my (snuff) tobaccoe use. Max heart rate during the set was 179 bpm - it is usually above 180bpm.
I got tired but not as tired as normally - I did not have to lay at the floor afterwards :-).

On the other hand, watching the video I noticed several too fast lockouts - which makes lifting easier. In sum, difficult to say anything conclusive on tobaccoe / cardio so far.

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Re: Ka dens trying (GS)

Post by TomFurman » Fri Oct 25, 2013 2:19 pm

Mouth Cancer might be a better incentive.
"There is only one God, and he doesn't dress like that". - - Captain America

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