Return to the kettlebell

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Return to the kettlebell

Post by Sangoma » Thu Jun 09, 2011 2:22 am

As I deviated from the GS and my training does not reflect the name of my blog I decided to start logging my training here.

My training program revolves around squat. Other exercises - weighted dips, pullups, presses (KB) and KB jerks. Plus abdominal work which I will try force myself to do every session.

Squat will follow Shaf's ladders. For now I will squat two, maybe three times a week, trying to add 2.5 kg every session. Deload every fourth week.

Other exercises - couple of sets of 5 - 10. Increase the weight when hit 10 reps. Abdominal - couple of max sets of whatever comes to mind on the day.

Main goal - to stay injury free, I am not 20 anymore and don't recover well. Hope I'll have the discipline.
Last edited by Sangoma on Mon Dec 09, 2013 2:37 am, edited 10 times in total.
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Thu Jun 09, 2011 2:24 am

Yesterday's workout

BB squat:
20 kg x 5
30 kg x 5
40 kg x 3

55 kg: 1/2/3 x 3

16 kg KB press ladders:1/2/3 x 1

Straigh legs situps x 17

Squat ladders feel very nice actually.
Image

User avatar
syaigh
Sergeant Commanding
Posts: 5677
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

Re: Getting stronger (trying)

Post by syaigh » Thu Jun 09, 2011 11:32 am

Good luck with your program. I'm really liking these ladders as well. I feel like I'm making real progress for the first time in a long time.
Miss Piggy wrote:Never eat more than you can lift.

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Sat Jun 11, 2011 8:06 am

Thanks, syaigh.

Today:

Squat
20 kg x 5
30 kg x 5
40 kg x 3

57.5 kg: 1/2/3 x 4

Weighted dips
10 kg x 10
15 kg x 10 2 sets

Straight leg situps:
2 sets of 15
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Sun Jun 12, 2011 2:07 am

Combination of long weekend (Queen's birthday on Monday) and shitty weather leaves no other choice of activity.

Mixing exersices.

Chinups
BW x 3, 5, 7, 5, 3, 5, 7, 5 (40 total)

OA shrugs
31 kg x 9, 10, 10

Military press
20 kg x 5
30 kg x 5
40 kg x 5
50 kg x 5 :rock:

Plank
1 min x 2

This is the first time in my life I did military press with the barbell.
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Mon Jun 13, 2011 1:03 am

Very brief workout before going to the friend's birthday party.

Squat
20 kg x 5
30 kg x 5
50 kg x 3

60 kg ladder: 1,2,3 x 1
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Thu Jun 16, 2011 8:49 am

Squat

20 kg x 5
30 kg x 5
50 kg x 3

60 kg ladders: 1,2,3 x 3

Weighted dips
20 kg x 10 x 2 sets

Dragon flag negatives x 7
Dragon flag x 3
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Sat Jun 18, 2011 4:09 am

Squat
20 kg x 5
30 kg x 5
50 kg x 5

62.5 kg: 1,2,3 x 2

BB press
20 kg x 5
40 kg x 5

50 kg: 1,2,3 x 1
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Tue Jun 21, 2011 12:37 am

Sneaked in before dinner yesterday:

Chinups: 2 sets of 10
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Tue Jun 21, 2011 9:33 am

Squat

20 kg x 5
30 kg x 5
50 kg x 5

62.5 kg: 1/2/3 x 5

Feels easy today, even though I am tired like a dog after work.
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Thu Jun 23, 2011 8:15 am

Terrible lack of time. For now I am going to follow Faleev's principle of concentrating on one lift in a session. Did Dan John also have something along the lines - "a lift a day" or something like this? After the last session the next day lower back a little wonky, so I should let it rest a bit.

BB military press

20 kg x 5
30 kg x 5

50 kg: 1,2,3. 1,2. 1,2. 1,2.

Feels heavy. I wopnder if I made a mistake setting the weight the other day when I pressed 50 x 5. :rolleyes:
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Sat Jun 25, 2011 6:47 am

Weighted chinups
10 kg: 5 sets of 4

OA DB shrugs
31 kg: 2 sets of 10

Wighted dips
25 kg x 10
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Wed Jun 29, 2011 3:50 am

Squat

20 kg x 10
30 kg x 5
50 kg x 5
60 kg x 3

65 kg ladders: 1/2/3 x 5

Kneeling abwheel rollouts: 10 x 2
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Sun Jul 03, 2011 4:12 am

Military press

20 kg x 5
40 kg x 5
50 kg x 3 x 8 sets

Triceps extensions
24 kg x 10 x 3 sets

Dip bar leg raises
10 x 2 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Wed Jul 06, 2011 9:21 am

Squat

20 kg x 5
30 kg x 5
40 kg x 5
50 kg x 5 x 4
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Fri Jul 08, 2011 6:33 am

Military press

20 kg x 5
30 kg x 5
40 kg x 3

50 kg x 5 x 5 sets

Some funny clicking in the left shoulder...
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Sat Jul 09, 2011 4:20 am

Squat

20 kg x 5
40 kg x 5
50 kg x 5

67.5 kg ladders: 1,2,3 x 4

Ring rollouts: 10, 15.
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Wed Jul 13, 2011 7:32 am

Squat

20 kg x 10
40 kg x 10
60 kg x 5

70 kg ladders: 1,2,3, x 5

Ab wheel rollouts (knees): 12 x 2

70 kg squat is a nice psychological landmark for me: its about my bodyweight (well, which is currently 72 kg). I've been eating fairly liberally lately and picked up a bit of weight. Considerable part of it is fat, but I am going to worry about it later. In the meantime not being able to wear half of my wardrobe is an irritation.
Image

User avatar
Trebuchet
Top
Posts: 2355
Joined: Sat Sep 30, 2006 8:24 am
Location: remote

Re: Getting stronger (trying)

Post by Trebuchet » Wed Jul 13, 2011 9:33 am

ÜberSmet wrote: In the meantime not being able to wear half of my wardrobe is an irritation.
Don't worry - the dresses can come out over summer after the lap band O:)

Good to see some simple basic training. Life is better when things are kept simple.
"My resting heart rate is 39 when I don't read posts on the bad forum" - Marty

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Thu Jul 14, 2011 1:50 am

Trebuchet wrote:
ÜberSmet wrote: In the meantime not being able to wear half of my wardrobe is an irritation.
Don't worry - the dresses can come out over summer after the lap band O:)

Good to see some simple basic training. Life is better when things are kept simple.
:yawinkle: :heart:
Image

User avatar
Holland Oates
Lifetime IGer
Posts: 14137
Joined: Thu Feb 07, 2008 8:32 am
Location: GAWD'S Country
Contact:

Re: Getting stronger (trying)

Post by Holland Oates » Thu Jul 14, 2011 3:31 am

Good work on the PR Smet.

Breaking a psyche barrier is a hard step.
Southern Hospitality Is Aggressive Hospitality

User avatar
Mickey O'neil
Lifetime IGer
Posts: 21992
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

Re: Getting stronger (trying)

Post by Mickey O'neil » Thu Jul 14, 2011 5:09 pm

Nice work, smet! Congrats!

User avatar
tough old man
Sergeant Commanding
Posts: 7535
Joined: Mon Nov 19, 2007 9:43 pm
Location: Hell

Re: Getting stronger (trying)

Post by tough old man » Sat Jul 16, 2011 12:30 am

Good job Doc! I cant wait to see you hit 100kg squats.
"I am the author of my own misfortune, I don't need a ghost writer" - Ian Dury


"Legio mihi nomen est, quia multi sumus."

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Sat Jul 16, 2011 4:57 am

Thanks for encouragement, guys!

Today:

Military press
20 kg x 10
30 kg x 5
50 kg x 3

55 kg: 1,2,1,1,1,2,2,1. (11 reps total)

2 x 20 kg cleans: 5 reps

OA dumbbell rows
20 kg x 10
24 kg x 10 x 3

Standing triceps extensions
24 kg x 10
20 kg x 10 x 2

Total volume - 4325 kg

Interesting: small exercises accumulate to a larger total training volume than during squat workouts.
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6629
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: Getting stronger (trying)

Post by Sangoma » Sun Jul 17, 2011 6:13 am

Squat

20 kg x 10
40 kg x 10
60 kg x 5

72.5 kg ladders: 1/2/3 x 3

RDL
20 kg x 10
40 kg x 10
50 kg x 10
Image

Post Reply