Re: Ka dens trying (GS)

Ka dens · Post by **Ka dens** » Mon Dec 30, 2013 5:37 pm

Monday 30th of Dec

LC 2x24kg: 35reps/5min, 22reps/3min
OA LC 36kg: 5/5
OA bar hang: 30sec/30sec

Ka dens · Post by **Ka dens** » Wed Jan 01, 2014 4:34 pm

Wedensday 1/1-2014
LC 2x28kg: 43/10min (7rpm last minute, total rep PR; max HR was 187 bpm)

Jerk 2x24kg with Fixometer: 20
Jerk 2x20kg with Fixometer: 20

Snatch 20kg 10 sec rest at bottom, 10sec rest at top: 2min/2min
Stretching

Hope 2014 continues like this

Wild Bill · Post by **Wild Bill** » Wed Jan 01, 2014 11:07 pm

good present for new year =D>

Ka dens · Post by **Ka dens** » Sun Jan 05, 2014 7:21 pm

Wild Bill wrote:good present for new year =D>

Thanks Bill! I needed something good to happen bell-wise

Friday
LC 2x20kg: 30,20,20 (10 rpm)
Oa jerk 32kg: 10/10

Deep squat 40kg: 2x 10reps
Straight leg deadlift 40kg: 2x 10reps

Saturday
Easy walk/run 5kms

Stretch and mobility

Sunday 5th
LC 2x28kg: 10x 6reps (1min on, 1min off)
LC 2x20kg: 10 slow technique

Deep squats 50kg: 3x 10reps
Stretching

Ka dens · Post by **Ka dens** » Sat Jan 11, 2014 7:00 pm

Tuesday
LC 2x28kg: 27reps/5min
LC 2x24kg, with fixometer: 20
Jerk 2x20kg, with fixometer: 20

Wedensday 8th
Jogging (no walking) below 80% of HR max: 5 kms

Stretch & Foam roll

Thursday 9th
Snatch pyramid 20kg: 6/6, 12/12, 33/33, 24/24,21/21, 12/12,12/12

Oa lc 36kg: 3/3

Friday 10th
LC 2x28kg: 23reps /4min

LC 2x24kg: 12....

I believe the 23 reps / 4min was a pr. I aimed at 6rpm for 4min, but 5rpm is my max tempo if more than 3minutes.
After this, I tried lifting some 24s but I had no more focus.

Saturday
LC 2x24kg: 50/8min
OA LC 36kg: 5/5

Pull-ups 5x 6reps

Squats 36kg: 10 (held the bell in hang in front of me - it sucks

)

Ka dens · Post by **Ka dens** » Sun Jan 12, 2014 6:25 pm

Sunday12th Jan -14

LC 2x28kg: 20, 2x 10reps (5 rpm throughout)
Jerk 2x24kg, with fixometer: 30reps

Due to work there will be two rest days now.

Ka dens · Post by **Ka dens** » Thu Jan 16, 2014 11:18 am

Wedensday
LC 2x28kg: 36 /9min, 12 /2min
Jerk 2x24kg, with fixometer: 20
Jerk 2x20kg, with fixometer: 20

Bar hang: 1,5min

The fixometer: the battery started getting empty and connection bad (redlight even in rack), so I had some very long and anguished lockouts during the last jerk set. I hope it was the battery, not me.

Ka dens · Post by **Ka dens** » Thu Jan 16, 2014 7:34 pm

Thursday 16th
Deep squat 50kg: 3x 10reps
Deep squat 60kg: 10
OA long cycle 32kg: 10/10

Ka dens · Post by **Ka dens** » Mon Jan 20, 2014 6:56 pm

Saturday 18th
All 1min sets and 1 min pauses:
LC 2x28kg: 3x 6reps
LC 2x24kg: 3x 10reps
LC 2x20kg: 3x 10reps

Farm walk 2x20kg: 3min (fail)

Sunday 19th
Farm walk 2x20kg: 10min

Yesterday, after LC, I could only do 3minutes of farmwalk. I had to try the farm walk again and made 10minutes. Mentally very hard and very boring.

Monday 20th
LC 2x24kg: 43/6min
LC 2x28kg: 3x 6reps (1min lift/1min rest)

Jerk 2x20kg, with Fixometer: 2x 20reps

Fixometer works fine again after charging

Ka dens · Post by **Ka dens** » Sun Feb 02, 2014 7:10 pm

Tuesday 21st
LC 2x20kg, with Fixometer: 20 (no rest in rack, only oh)
OALC 36kg: 5/5, 3/3

Snatch 20kg: 20/20
Two hand snatch one bell à 20kg: 20

Wedensday 22nd
LC 2x28kg: 18(3min), 15(3min),12(2min)
LC 2x20kg: 22(2min)

A few snatches

Friday 24th
LC 2x28kg: 16, 20/5min
LC 2x24kg: 24/4min

Saturday
Squats 50kg: 2x 10reps; 60kg 2x 10reps; 70kg x 7reps
Snatch play with 20 & 28kg; one hand and two hand (one bell)

Stretching

Monday 27th
LC 2x28kg: 20/4min
LC 2x24: 33/4min

Jerk 2x28kg with fixometer: 10
Jerk 2x20kg with fixometer: 30

Wed 29th
LC 2x28kg: 30/6min

OA jerk 36kg: 2/2

Saturday 1st Feb-14
LC 2x24kg: 61reps (comp PR)

: mindre.jpg (188.74 KiB) Viewed 3087 times

Sweden's oldest re-occuring GS-competition - Uddevalla LC Open - celebrated it fourth anniversary yesterday.
As always, it was a great event and quite international. Among the 20 and something lifters, there was one Norwegian, and one Finnish team. UKC (as well as participating lifters) are getting more and more routine regarding how to arrange a competition, what are the rules, warm-up etc, etc... So it run smooth. It has also got a lot easier judge now than a couple of years ago.

Wild Bill · Post by **Wild Bill** » Sun Feb 02, 2014 11:02 pm

Congrats with PR!

Ka dens · Post by **Ka dens** » Mon Feb 03, 2014 12:09 pm

Thank you Bill! It felt like a curse not doing more than 60 - good riddance

Ka dens · Post by **Ka dens** » Tue Feb 04, 2014 11:40 am

Sunday 2nd
Snatch 20kg: 5/5,20/20
Snatch 28kg: 10/10
Snatch 20kg: 35/35

Squat 50kg: 3x 10reps (different width)
Deadlift 110kg: 10reps
Bench press 80kg: 2x 3reps

Easing in on snatches.

Monday 3d
Jerk 2x28kg, with Fixometer: 19
Snatch+swing 20kg: 4min /2min (R)
Snatch 20kg: 28/28

Wild Bill · Post by **Wild Bill** » Tue Feb 04, 2014 11:42 am

Ka dens wrote: It felt like a curse not doing more than 60 - good riddance

I know how it is :)

Ka dens · Post by **Ka dens** » Tue Feb 04, 2014 7:31 pm

Tuesday 4th
Jerk 2x28kg, w fixometer: 19
Snatch 20kg: 52(L4min)/ 62(R4min)
Jerk 2x20kg, w fixometer: 30

Ka dens · Post by **Ka dens** » Sun Feb 16, 2014 8:09 pm

Thursday 6th
Jerk 2x28kg, w fixometer: 23
Snatch 20kg: 62(L4min)/ 62(R4min)
Jerk 2x20kg, w fixometer: 20

I am moving to another apartment in the same building, so I also get the GPP from carrying stuff.

Tuesday
Jerk 2x28kg, w fixometer: 21
Snatch 20kg: 58(L4min)/ 62(R4min)

Jerk 2x20kg, w fixometer: 25
Oa jerk 36kg: 1/1, 3/3

Last days have been a lot about carrying stuff from one apartment to another. Felt good to lift some iron again.

Wedensday 12th
Jerk 2x28kg: 20
Snatch 20kg: 20/20

Deep squat 50kg: 3x 10reps
Bench press 50kg: 2x 12reps

Jerk 2x20kg: 20reps (no rack-rest)
Snatch 20kg: 20/20

Except the first set, this was a x-fitisch workout in that I had short rests.

Friday 14th
Jerk 2x28kg, w fixometer: 21
Snatch 20kg: 63(L4min)/ 65(R4min)
Jerk 2x20kg, w fixometer: 30

Saturday 15th
Farm walk 2x20kg: 10min

A lot easier than last time a few weeks ago. Felt it more in traps than grip. Booring exercize :-).

Sunday 16th
Jerk 2x28kg: 10
Jerk 2x20kg: 20
Jerk 2x28kg: 10
Jerk 2x20kg: 20 (20rpm, probably PR)

Snatch 20kg: 40/40

Deadlift: 110kg x 6; 130kg x 5; 140kg x 1rep; 140kg x 1rep
Bench press 80kg: 3x 3reps

First two sets were with fixometer, but it was discharged and gave me hell. It didn't connect, and the phone closed the app during both sets.

Ka dens · Post by **Ka dens** » Thu Feb 20, 2014 8:59 pm

Tuesday 18
Jerk 2x20kg. 5,5
Jerk 2x28kg: 5
Jerk 2x30kg: 5
Jerk 2x28kg: 27

Snatch 20kg: 62/69 (4/4min)

LC 2x20kg: 11 /1min
LC 2x28kg: 9 /2min
LC 2x20kg: 11 /1min

Thursday 20st Feb
Jerk 2x28kg: 5
Jerk 2x30kg: 5
Jerk 2x32kg, w fixometer: 6
Jerk 2x28kg, w fixometer: 27

Snatch 20kg: 40/40

LC 2x28kg: 4x 6reps; 2x20kg: 11reps, 6rpm/1min rests

Dunn · Post by **Dunn** » Thu Feb 20, 2014 9:02 pm

Solid volume right there. Great job.

Ka dens · Post by **Ka dens** » Sun Feb 23, 2014 8:02 pm

Dunn wrote:Solid volume right there. Great job.

Thank you Dunn!

Saturday
Run /walk: 5 kms (60-80% of HRmax, a little brisker running)

Some random pull ups during the day as I put up the pull up bar last night.

Sunday
LC 2x20kg: 10 x10reps (10rpm, 1min rests)

DOMS from moving some final heavy stuff yesterday. In the stairs a washing machine became like 100 partial deadlifts

. Thus, I wanted to go lighter with the bells.

Ka dens · Post by **Ka dens** » Wed Feb 26, 2014 8:05 pm

Monday 24th
LC 2x20kg: 5,5
LC 2x28kg: 5
LC 2x32kg: 10 (2rpm)
LC 2x28kg: 2x 10reps (5rpm)

Jerk 2x20kg, with fixometer: 35 (7rpm)

Pull-ups: 3x 6reps

Happy with the 32kg set. Then I wanted to do a 5min, 5rpm set with 28s and it became a fiasco.

Wedensday
LC 2x20kg: 5,5
LC 2x28kg: 40 (/10min), 6 (/1min)

OA LC 2x32kg: 10/ 10reps

The last session's inability to lift the 28s stayed with me so I had to try reaching 40 reps again. It was not easy, and minute 9 I did only 3 reps so I had to increase speed next min.

Ka dens · Post by **Ka dens** » Wed Mar 05, 2014 7:13 pm

Friday 28th
Snatch 20kg: 6/6, 12/12, 30/30, 24/24, 18/18, 12/12, 12/12

Bench pres 80kg; 3x 3reps
Supersetted, outside swings 2x16kg + double snatch: 2x16kg

Saturday 1st
Jerk 2x20kg: 5,5
Jerk 2x28kg: 5
Jerk 2x32kg, with fixometer: 8
Jerk 2x28kg, with fixometer: 20
Jerk 2x20kg, with fixometer: 33

Kettlebell complex 1x20kg/10reps per hand: swing, clean, press, jerk, push-ups, repeat for 5 min.

Sunday 2nd of March

Run/walk: 5kms

Clean 2x28kg: 40, 8rpm

Tuesday 4th
Push-press with fixometer, 2x20kg: 50
OA Push-press 32kg: 6/6

Pull-ups: 5x 6reps (varied grips)
Push-ups on kb-handles: 3x 10reps

Wedensday 5th
LC 2x20kg: 5,5
LC 2x28kg: 25, 15 (5rpm)

One min lift/one min rest:
LC 2x28kg 3 x6reps
LC 2x20kg: 3 x11reps

Ka dens · Post by **Ka dens** » Sat Mar 08, 2014 8:48 pm

Friday 7th
LC 2x20kg: 5,5
LC 2x28kg: 10x 6reps (6rpm, 1min rests)

Snatch 20kg: 2min/2min

Deep squat 50kg: 3x 10reps

Saturday 8th
Jerk 2x20kg, 2x28kg, 2x30kg: 5rep each weight
Jerk 2x32kg, with fixometer: 10reps

LC 2x20kg: 30, 30 (10rpm, hard)

Pull ups: 3x 7reps

Ka dens · Post by **Ka dens** » Thu Mar 13, 2014 8:02 pm

Sunday 9thWalk/run: 5kms

Monday 10th
LC 2x20kg, 2x24kg: 5reps each
LC 2x28kg: 27reps/5min
LC 2x24kg: 16reps, 8rpm
LC 2x20kg: 30reps, 10rpm

rest ca 8min
OA LC 36kg: 6/6reps

Tuesday 11th
Jerk 2x32kg, with fixometer: 6, 10
LC 2x24kg: 10 / 1rpm
Clean 2x32kg: 22
Pull-ups: 3x 7reps

Satisfied with the lifts, except the 24kg LC. The plan was to do more, but I just didn't have the ability of high rpm sets this day.

Thursday 13th
28s: 4 (6rpm)
28s: 8 (6rpm)
28s: 21 (5rpm, wanted 22reps)
24s: 25 (7rpm, miscalculated)
24s: 18 (7rpm)
20s: 15 (10rpm, increased a bit as I had more to give)
20s: 15 (10rpm)

Finished with two single jerks with 36kg and oa bar hang 20sec/20sec.

Ka dens · Post by **Ka dens** » Tue Mar 18, 2014 7:38 pm

Saturday 15th
Run/walk: 5kms, varied tempos

LC 2x20kg: 32/3min

Sunday 16th
LC 2x20kg: 5,5
LC 2x28kg: 25/5rpm, 12/6rpm

Deep squat 50kg: 10
Deep squat 60kg: 2x 10reps
Deadlift 120kg: 10

Tuesday 18th
Jerk 2x20kg, 2x24kg, 2x28kg: 5rep each
Jerk 2x32kg, with Fixometer: 10reps (+2 no-counts, "greenlighted" by the Fixometer... too ugly though)
Jerk 2x28kg, with Fixometer: 25reps
Jerk 2x24kg, with Fixometer: 20reps
Jerk 2x20kg, with Fixometer: 20reps (easier, so I tried some variations)

Outside swings 2x20kg: 2x 20reps

Ka dens · Post by **Ka dens** » Mon Mar 24, 2014 7:15 pm

Wed 19th
Clean 2x28kg: 67 / 10min (6rpm, increase last two min)
Jogging: 3kms

Tried a 10min set of cleans only. Maybe, I should have tried 7rpm. Anyway, it was very good for technique, especially breathing.

Friday 21st
LC 2x28kg: 10
Deep squat: 50kg; 2x 10reps; 60kg: 2x 10reps

A young lady at the gym asked for snatch instruction so I reckoned that was more important than LC-training.

Saturday 22nd
LC 2x32kg with Fixometer: 7, 11

Pull-ups/chins: 5x 6reps

I wanted 10 LC-reps with the 32s+Fixometer, and then do some lighter lifting. But I got a pair of no-counts, and got very frustrated, and just had to try again. Then had to hurry out.

Sunday 23d
Walk/jog in the span of 60-80% of HRmax: 6kms

Monday 25th
Warm-up LC 2x20kg, 2x24kg: 5each

LC-pyramide
LC 2x28kg: 4 (6rpm)
28s: 8 (6rpm)
28s: 25 (5rpm, goal 22reps)
24s: 22 (7rpm, goal 24reps)

24s: 18 (7rpm)
20s: 15 (10rpm)
20s: 15 (10rpm)

Light stretching

IGX