## Re: Ka dens trying (GS)

**Moderator:** Dux

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

Good job on the 32kg work.

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

Thanks Dunn! 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 .Dunn wrote:Good job on the 32kg work.

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

**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.

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

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.

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

You told me indeed Glad you didDunn 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.

**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

### Re: Ka dens trying (GS)

**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

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

**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

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

Is that one 32kg set or 6 sets?

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

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

**Sunday 13th**

Jogging 5kms

Monday

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.

**Saturday**LC 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.

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

**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

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

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

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

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

Monday 19th May2014

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

LC 2x32kg,2x30kg,2x28kg: 10 reps each weight

Pull-ups/chins: 5x 6reps

**LC 2x20,2x24kg,2x28kg: 5 reps each weight**

Tuesday 20th

Tuesday 20th

LC 2x32kg: 10

Ring dips: 3x 6reps, 4,4

Walk/run: 5,5kms (60-80% of HR max, almost no walking)

Wedensday 21st

Wedensday 21st

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

LC 2x32kg: 10, 10

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

Good work here!

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

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

**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

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

**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

Friday

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

LC 2x32kg: 15 (PR)

Ring dips: 3x 6reps

Saturday 31st

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

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)

### Re: Ka dens trying (GS)

**Thursday 4th June-14**

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

LC 2x32kg: 12

Ring dips: 5x 6reps

Chins/pull-ups: 5x 6reps

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

I started running at last :)

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

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

**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

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

**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.

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

**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

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

**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

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

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 . 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

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

**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

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

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

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

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

### Re: Ka dens trying (GS)

**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.

### Re: Ka dens trying (GS)

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

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

Thank you Bill! Hopefully 10X 5rpm sometime

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....

**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....

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

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!

Congrats on the 28kg PR!

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

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.

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.