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 » Mon Mar 24, 2014 7:55 pm

Good job on the 32kg work.

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Thu Mar 27, 2014 6:52 pm

Dunn wrote:Good job on the 32kg work.
Thanks Dunn! :happiness: I am glad for it as well. 10 reps is an old goal and I have no new ones (with 32s) for the next few years :mmmgood: .

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Sat Mar 29, 2014 7:57 pm

Tuesday 25th March 2014
2x 20kg: 10 outside swings ->; 10 high-pulls ->; 10 outside swings etc... supersetted for 1 min. Three rounds.

OA LC 36kg: 6/6

Pull-ups: 3x 7reps

Friday
LC 2x20kg: 3x 5reps
LC 2x28kg: 25, 5rpm

Jerk: 2x28kg: 10
OA LC 32kg: 10/10
Snatch 20kg: 20/20

Deep squat 40kg: 10
Deep squat 50kg: 3x 10reps (various stances)
Front squat 10kg: 10 (this felt good)

Saturday
LC 20s,24s,28s: 5rep each
LC 2x32kg, with Fixometer: 10reps
LC 2x28kg: 2x 12reps (6 rpm)

Pull-ups: 5x 6reps

I am beginning to love the Fixometer; it definitively doesn't fix everything but draws your attention to lockouts and is simply fun.

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Re: Re: Ka dens trying (GS)

Post by Dunn » Sat Mar 29, 2014 8:22 pm

Not gonna say I told ya so....but I told ya so. Is it necessary? Absolutely not. But it is a fun and useful addition to the training tool box.

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Thu Apr 03, 2014 4:59 pm

Dunn wrote:Not gonna say I told ya so....but I told ya so. Is it necessary? Absolutely not. But it is a fun and useful addition to the training tool box.
You told me indeed :happiness: Glad you did :yawinkle:

Tuesday
LC 2x20, 2x24kg: 5reps each
LC 2x28kg: 42 / 10min (5rpm 9th & 10th min)
Jerk: 2x28kg: 10

My third 10min set with 28s this year - felt fine and had nothing more to give at the end.

Thursday
LC 2x20, 2x24, 2x28kg: 5reps each
LC 2x32kg: 10
LC 2x28kg: 15reps/3min, 12reps/2min
LC 2x20kg: 30reps/3min

Pull-ups: 2x 6reps

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Re: Ka dens trying (GS)

Post by Ka dens » Wed Apr 09, 2014 5:01 pm

Saturday
LC2x20kg: 5,10
Jerk 2x28kg: 24, 6rpm
LC 2x20kg: 30, 10rpm

Deep squat 50kg: 3x 10reps
Goblet squat 10kg: 20

Monday
LC 2x20, 2x24, 2x28kg: 5reps each
LC 2x32kg, with Fixometer: 5, 10
LC 2x28kg: 12reps/2min
LC 2x24kg: 21/3min
LC 2x20kg: 30reps/3min


The first strength set with the 32s was so bad that I just stopped it. The 2nd was ok for being me. The last set with 20kgs was good in that I got very tired.

Wedensday 9th
LC 2x20, 2x24kg: 5reps each

Three of this 3min superset: 2x28kg/6reps -> 2x24kg/7reps ->2x20kg/10reps

Oa LC 36kg: 4/4, 3/3

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Mon Apr 14, 2014 5:49 pm

Friday 11
LC 2x 24kg: 3x 5reps
LC 2x32kg, with Fixometer: 5,8,5,4,5,5

Lifted outdoors first time this year. I profited to lift 32s as I like the idea of being able to drop the weights when outdoors. Had some problems first sets to find a dry, non-slippery, and even place to stand on.

Sunday 13th
Jogging 5kms

Monday
LC 2x20, 2x24kg: 5 each
LC 2x28kg: 30, 5rpm (PR)
LC 2x24kg: 16, 8rpm
LC 2x20kg: 4x 10reps, 10rpm/1min rests

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Re: Re: Ka dens trying (GS)

Post by Dunn » Mon Apr 14, 2014 8:59 pm

Is that one 32kg set or 6 sets?

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Sun Apr 27, 2014 4:12 pm

Dunn wrote:Is that one 32kg set or 6 sets?
Unfortunately, it is 6 sets. Otherwise, I would have been hot stuff. Maybe someday :happiness:

Sunday 13th
Jogging 5kms


Monday

LC 2x20, 2x24kg: 5 each
LC 2x28kg: 30, 5rpm (rpm PR)
LC 2x24kg: 16, 8rpm
LC 2x20kg: 4x 10reps, 10rpm/1min rests

Tuesday 15th
Deep squats 50kg 10reps; 60kg 2x 10reps; 80kg 5reps
Goblet squat 12kg: 20
Bench press 50kg 2x 10reps; 80kg 2x 3reps

A lot of stretching

Thursday 17th
LC 2x20, 2x24kg: 5 each
LC 2x28kg: 18, 12 (6rpm), 3x 7reps (7rpm/1min rests)
Jerk 2x20kg, Fixometer: 20

Long Friday 18th
Walk/run: 9kms (60-80% of HR max)

Sunshine mixed with light rain, a very nice run out town. Quite hard towards the end as I am not used to this distance.

SaturdayLC 2x24kg: 3x 5reps
LC 2x32kg: 10, 7

Oa LC 32kg: 5/5/5... (20reps per side)
Moving some rocks for my mother.

Sunday 20th of April
Running 5,5 kms
Jerk with fixometer 2x 20kg: 30

Monday 21st
Jerk with fixometer 2x 28kg: 20

Wedensday 23rd
Running 5,5 kms

Thursday 24th
LC with fixometer 2x32kg: 8,8
Jerk with fixometer 2x28kg: 17

Saturday 26th
Deep squat 50kg, 60kg, 70kg: 10rep each; 80kg 2x 5reps
Goblet squats 12kg: 20
Bench press 80kg: 4x 3 reps

A few reps of dips, rows and push-ups with rings. This is new to me and I will ease in slowly in order to adapt joints.

Sunday
LC 2x20,2x24,2x28kg: 5 each weight
LC 2x30kg: 21reps (ca 7:10)

Run/walk and fast intervals: 2,5km

This has been a very intensive week at work so I scaled down on training.

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Thu May 22, 2014 4:20 am

28th April 2014
LC 2x20,2x24kg: 5 each weight
LC 2x28kg: 31reps/6min

A few reps of dips, rows, pull-ups, and push-ups with Roman rings

Wedensday 30th
A few reps of dips, rows, pull-ups, and push-ups with Gymnastic rings

Thursday 1st
LC 2x24kg: 3x 5reps
LC 2x28kg: 5
LC 2x32kg: 10, 5
Jerk 2x32kg: 10
Snatch 24kg: 10/10
Snatch 2x24kg: 2x 5reps

Friday 2nd
LC 2x20kg: 5,5
LC 2x28kg: 25/5min

Deep squats: 80kg 2x 5reps; 70kg 10reps; 50kg 10reps

Saturday
A few reps of dips, rows, pull-ups, and push-ups with Gymnastic rings


Sunday 4th

Walk/run 7,4km (60-80% of HR max)

Monday 5th
LC 2x28kg: 30/6min
Jerk, Fixometer, 2x30kg: 10
OA jerk 36kg: 5/5
Pull-ups: 3x 6reps
Knee tucks from rings and some L-sits from bells

Tuesday rest

Wedensday 7th

LC 2x28kg: 20/4min
Jerk, Fixometer, 2x32kg: 10
LC 2x28kg: 10
LC 2x20kg: 30/3min

Knee tucks and L-sit practice from rings

Friday 9th May 2014
Deadlift 140kg: x 5; 150kg x 2; 140kg x 4; 120kg x 7

Deep squat: 50kg x 10reps; 60kg x 10rep x 2
L-sit practice & stretch

Bodyweight, by the way, is still low, only 79kg.


Sunday
Jerk 20s,24s,28s: 5rep each
Jerk 2x32kg, with Fixometer: 2x 8rep
Jerk 2x28kg, with Fixometer: 20

Push-ups on gym rings: 3x 10reps
Walk/run at 60-80% of HR max: 5,5kms
Stretch

Monday 10th

Black LC swing-swing-clean-jerk, 2x20kg: 10min (37reps, easy tempo)
Oa LC 36kg: 6/6
Rows in rings: 10 (annoyed left forearm so quit)
Pull-ups, thumbless: 3x 6reps

First time I did a 10min black lc set.

Tuesday 11th
LC 2x32kg: 10
LC 2x28kg: 25/5min

Ring dips: 5,5,5,4
Knee tucks from rings

Friday 16th
LC 2x24kg: 3x 5reps
LC 2x32kg: 10
Snatch 24kg: 10/10, 10/10

OA LC 32kg: 15/15

Saturday 17th
LC 20s,24s,28s: 5 rep each weight
LC 2x32kg: 10

Sunday 18th

LC 20s,24s,28s: 5 rep each weight
LC 2x32kg: 10

Slow walk to the gym

Deep squat: 50kg 10reps; 60kg 2x 10reps; 70kg 4x 6reps

Bench press 80kg: 2x 3 reps
Dips: 4x 6reps (not rings, a lot easier)
Some belly work

Monday 19th May2014

LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg,2x30kg,2x28kg: 10 reps each weight

Pull-ups/chins: 5x 6reps

Tuesday 20th
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 10
Ring dips: 3x 6reps, 4,4
Walk/run: 5,5kms (60-80% of HR max, almost no walking)

Wedensday 21st

LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 10, 10

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Re: Re: Ka dens trying (GS)

Post by Wild Bill » Thu May 22, 2014 4:31 am

Good work here!

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Mon May 26, 2014 5:43 pm

Wild Bill wrote:Good work here!
Thank you Bill! Kind of maintenance training as I don't have the motivation for lactic acid training right now :happiness:

22nd
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 10

Jerk, fixmeter, 2x28kg:10
Chins/pull-ups: 5x 6reps

Saturday 24th of May 2014
Deadlift, increasing weight too a single 160kg

Deep squats 50, 60, 70kg: 10 rep each
Goblet squats 10kg: 20
Bench press 80kg: 3x 3reps
Dips: 3x 6reps

Sunday 25th
LC 2x20,2x24kg: 5 reps each weight
LC 2x28kg: 43/10min (4rpm, 7rpm tenth minute)

Walk/run: 5kms (60-80% of HR max + some sprints)

Monday 26th
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 12
Ring dips: 3x 6reps

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Tue Jun 03, 2014 4:24 pm

Thursday 29th May 2014
C 2x24kg: 3x 5reps
LC 2x32kg: 12

Pull-ups: 3x 6reps

I think I will go for my "program minimum" - low volume LC + some other fitness exercize - again for a week or so.

Friday

LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 15 (PR)
Ring dips: 3x 6reps

Saturday 31st

LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 12

Deep squat 50kg: 3x 10reps; 80kg: 2x 6reps

Some light deadlifts for technique

Sunday

LC 2x20,2x24kg, 2x28kg: 5 reps each weight
LC 2x32kg: 14

Walk/run: 5kms (60-80% of HR max + some sprints)

Monday
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 12

OA LC 36kg: 10/10

Tuesday
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 18 (PR)

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Re: Ka dens trying (GS)

Post by Ka dens » Wed Jun 04, 2014 4:11 pm

Thursday 4th June-14
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 12

Ring dips: 5x 6reps
Chins/pull-ups: 5x 6reps

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Re: Re: Ka dens trying (GS)

Post by Wild Bill » Thu Jun 05, 2014 11:05 pm

I started running at last :)

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Mon Jun 09, 2014 2:42 am

Wild Bill wrote:I started running at last :)
I just saw that :happiness: The king of exercizes, according to Bruce Lee. Compared to lifting one advantage is that one gets outdoors.

Friday 6th
Running: 5,5 kms

Saturday 7th
LC 2x20kg: 3x 5reps
LC 2x28kg: 25, 5rpm

Deep squats: 50 kg 2x 10reps; 80kg 3x 6reps
Goblet sq 10kg: 20
Stretching
The gym has got really hot by now. That means summer is coming :-)

Sunday 8th
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 10x 3reps (3rpm, 1min rest)
Ring dips: 5x 6reps

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Tue Jun 17, 2014 5:22 pm

Monday 9th
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x28kg: 27/5min

Jerk 2x30kg, with Fixometer: 10
Chins/pull-ups: 3x 6reps

Tuesday 10th
LC 2x20,2x24kg: 5 reps each weight
LC 2x28kg: 25/5min

The hardest lifting today was when I tried to move a 100kg roll of rubber mat one and a half stairs up. After the half stairs, I had to give up and call a friend. Have bruises on legs and arms today like after a hard sparring session :-).

Wedensday 11th
Run/walk/sprint: 5,5kms (forgot the HR meter)
Ring dips: 5sets, also began with adding weight

Sore from the rubber roll lifting.

Saturday 14th
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 13
LC 2x28kg: 20/4min

Ring Dips: 5x 6reps (some sets with added 5kg)

Sunday
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 6 (just felt too heavy so I quit)

Deep squats: 50 kg x 10reps; 80kg 4x 6reps
Deadlift: form training at 70-120kg, no counting

Pull-ups: 4x 6reps

I have to get better on involving the legs in the deadlift, to think of it as a leg press as one article hinted.

Monday 16/6-14
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 10
Jerk 2x32kg, Fixometer: 10
Walk/run/sprints: 5 kms

Tuesday 17th
LC 2x20,2x24kg: 5 reps each weight
LC 2x28kg: 44, 4rpm (time PR)

I tried a 11min set for the first time with 28s. The goal was stay at a steady 4rpm throughout. It became a time PR, though not rep PR. Quads is what tired first, 2nd cardio, and 3rd either grip or shoulders.

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Sun Jun 22, 2014 3:26 pm

Wedensday
LC2x20kg: 2x 5reps
LC 2x28kg: 15, 10

Deep squats 50kg: 3x 12reps

There is, by the way, a slender girl at the gym trains in a pink sweater and does great deep squats with 80kg for reps...

Friday
Walk/run: 9kms (60-80% of HR max)

Satuday 21st
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 15
Jerk 2x24kg, Fixometer: 20
Ring dips: 4x 7reps

Survived midsummer :-).

Sunday 22nd June
Deep squats 50kg: 3x 12reps; 80kg: 3x 6reps
Oa LC 32kg: 10/10, 2x 5/5
Stretching

The odd reps schemes for squats is due to when the squat rack is free or not

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Sun Jul 06, 2014 7:02 pm

Monday 23rd
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 15

Pull-ups/chins: 4x 7reps

Wedensday 25th
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 10

Walk to the gym
Deadlift 140kg: 10x 1 rep

Friday 27th
LC 2x24kg: 2x 5 reps
LC 2x32kg: 13
Jerk 2x32kg: 10

Snatch 24kg: 5/5, 2x 20/20reps

Some BU cleans

Saturday 28th
LC2x20kg: 2x 5reps
LC 2x28kg: 25, 5rpm

Light Swing and snatch form practice
Pocket snatch practice (empty barbell)

Deep squats 50kg: 3x 12reps; 80kg 2x 6reps
Light Swing and snatch form practice again
Stretching

Sun 29th

LC 2x20kg, 2x24kg: 5rep each
LC 2x28kg: 36/8min

Walk/run/intervals: 5km

Moday 30th June 2014
LC 2x20kg, 2x24kg: 5rep each
LC 2x28kg: 39/8min

OA LC 36kg: 6/6
Ring dips: 3x 7reps

In LC w 28s I succeeded with the 5/4/5/4... pattern for 8 min today.

Wedensday 2nd

LC 2x24kg: 2x 5 reps
LC 2x32kg: 12, 10
LC 2x24kg: 24/3min

Farm walk 2x24kg: 2min
Pull-ups: 3x 7reps

Thursday 3rd
LC 2x20kg, 2x24kg: 5rep each
LC 2x28kg: 36/8min (5/4/5/4...rpm pattern)

walk to the gym
Deep squats 50kg: 3x 12reps; 80kg: 3x 6reps
Bulgarian split squats 2 sets
Stretching

Saturday
LC 2x20kg, 2x24kg: 5rep each
LC 2x28kg: 36/8min (5/4/5/4...rpm pattern)

Running: 2kms (brisk tempo)

Warm and very humid and grip was an issue. Was at a nice dinner yesterday, the red wine and sherry didn't help training :drinkers: . But nice dinners are very important too.

Sunday 5th of July
LC 2x20kg: 5rep
LC 2x24kg: 64/10min

Slow stroll to the gym

Deep squats 60kg: 2x 10reps; 80kg: 5x 6reps

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Wed Jul 23, 2014 7:20 pm

Tues 8th
AM
Deadlift 142,5kg (ca 90% of max): 10x 1rep

PM
LC 2x20,2x24kg,2x28kg: 5 reps each weight
LC 2x32kg: 8, 10

Wed 9
LC 2x20kg, 2x24kg: 5 reps each
LC 2x32kg: 13
Jerk 2x28kg, with Fixometer: 20

Running: ca 2kms

Thursday 10

LC 2x20kg, 2x24kg: 5rep each
LC 2x28kg: 38/8min

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

Saturday 12th
LC 2x24kg: 2x 5reps
LC 2x32kg, Fixometer: 10

OA LC 32kg, Fixometer: 20/20

The Fixometer does me good, I shall not use it too rarely. I am still afraid of crushing it when doing cleans with two bells.

Sunday 13th

A.M.
3 rounds of 2x24kg: 10jerks->10high-pulls->10jerks->10cleans
Long round rests
Supersetted complexes really smokes me.

P.M.
Deep squats 60kg: 2x10reps; 80kg: 4x 6reps; 90kg 6reps

Monday 14th
LC 2x24kg: 3x 5reps
LC 2x32kg: 12reps

Legs were - comparatively - quick today. Lock-outs not à point though.

Wedensday

LC 2x20kg: 3x 5
LC 2x28kg: 25, 5rpm

Jerk 2x28kg: 15
Deep squat 50kg: 4x 10reps (no squat rack)
Pull-ups: 3x 7reps

Thursday
LC 2x20kg, 2x24kg: 5 reps each
LC 2x28kg: 38/ 8min
LC 2x20kg: 30 / 3min

Trying to get in more 5rpm minutes in the eight minute sets with the 28s.

Friday
LC 2x20kg, 2x24kg: 5 reps each
LC 2x28kg: 30, 5rpm

Saturday
LC 2x20kg, 2x24, 2x28kg: 5 reps each
LC 2x32kg: 12
LC 2x28kg: 18/3min
LC 2x20kg: 20/2min

Walk/run: 5km (65-80% of HRmax)

Monday 21

LC 2x20kg: 3x 5reps
LC 2x28kg: 7x 10reps

Deep squat 50kg: 3x 12reps (no squat rack)

Tuesday 22nd
LC 2x20kg, 2x24kg: 5 reps each
LC 2x28kg: 36, 5rpm (rpm PR)

OA LC 36kg: 5/5
Ring dips: 4x 7reps

Wedensday 23d
Running: 3,3kms
then
Sprints: a bunch of ca 40 and 70 meter sprints

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Re: Ka dens trying (GS)

Post by Ka dens » Thu Jul 24, 2014 5:24 pm

Thursday 25th of July
LC 2x20kg, 2x24kg: 5 reps each
LC 2x28kg: 41, 5rpm (rpm PR)

LC 2x20kg: 30, 10rpm

Blessed with another "rpm PR" this week. I'have to improve my transition "clean to rack". With lighter bells I can clean-rack with elbows glued to the hips, with 28s I move around elbows too much before settling into rack.

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Re: Ka dens trying (GS)

Post by Wild Bill » Thu Jul 24, 2014 9:48 pm

"LC 2x28kg: 41" =D> <<<<q

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Fri Jul 25, 2014 3:31 pm

:happiness: Thank you Bill! Hopefully 10X 5rpm sometime

Friday 25th
OA LC 36kg: 9/9

4 of this superset: 4dips-4chins

Running: 2,5kms

The supersets were just weird and awkward, not tyring. Might try it again but with something like 8reps-8reps. Should be good theoretically....

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Re: Re: Ka dens trying (GS)

Post by Dunn » Fri Jul 25, 2014 7:02 pm

How do you like that OALC with the 36kg? I'm digging it for some added strength and conditioning work.

Congrats on the 28kg PR!

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Re: Re: Ka dens trying (GS)

Post by Ka dens » Fri Jul 25, 2014 9:07 pm

Thanks Dunn!
I only lift the 36kg occasionally, but I think it is is good for lockout-stability, grip strength and 2nd dip practice. OA LC with 32kg improved a lot after very little 36 lifting.
The reason I chose OA LC today was also to give lower back a rest while still doing some lifting. After all 36kg is less than 2x20kg.
I have not lifted 36kg with any focus on rpm/speed, and I am curious about if you noted any direct carry-over from heavier OA LC to your ordinary LC regarding work capacity.
I know Morozov does some heavier OA lifting in his training, btw.

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