Return to the kettlebell
Moderator: Dux
Re: Mucking around with BBB
After two sessions of BBB I realize that it is not for me. Too much and too much work regarding timing between the sets. I managed to stick to Doggcrapp inspired routine since October last year and made very nice gains, so I am going back to it. A few tweaks, and now it looks like this:
A1.
Incline bench - RP
Push press - RP
Standing triceps extensions - RP
High rack pulls - 2-3 sets
B1.
BB curls -- RP
BB calf raises - 2 sets
Front squat - 2 sets
SLDL - 2 sets
A2.
Barbell pullover - RP
Military press - RP
BB skull crushers - RP
Rack pulls - 2-3 sets
B2.
Weighted chins - RP
Partial squats - 2-3 sets
A3.
Weighted dips - RP
Sitting press behind neck - RP
Shrugs - 2-3 sets
B3.
BB curl - RP
Trap bar deadlifts - 2-3 sets
Stretching at the end as per Dante. The plan is to train, as before, two to three times a week. Cycles will alternate between RP, 5x5 and working to the comfortable max. If possible, some light stuff in between: long walks, kettlebells etc. Also thinking about alternating RP cycles with 5x5 and max effort (double or tripple).
A1.
Incline bench - RP
Push press - RP
Standing triceps extensions - RP
High rack pulls - 2-3 sets
B1.
BB curls -- RP
BB calf raises - 2 sets
Front squat - 2 sets
SLDL - 2 sets
A2.
Barbell pullover - RP
Military press - RP
BB skull crushers - RP
Rack pulls - 2-3 sets
B2.
Weighted chins - RP
Partial squats - 2-3 sets
A3.
Weighted dips - RP
Sitting press behind neck - RP
Shrugs - 2-3 sets
B3.
BB curl - RP
Trap bar deadlifts - 2-3 sets
Stretching at the end as per Dante. The plan is to train, as before, two to three times a week. Cycles will alternate between RP, 5x5 and working to the comfortable max. If possible, some light stuff in between: long walks, kettlebells etc. Also thinking about alternating RP cycles with 5x5 and max effort (double or tripple).
Last edited by Sangoma on Fri Oct 04, 2013 7:15 am, edited 1 time in total.

Re: Cognac, cigars and overall chill
4 October 2013
Incline bench:
40 kg x 5
50 kg x 15-5-2
Push press:
40 kg x 10-3-1
Standing triceps extensions:
20 kg x 12-4-2
High rack pulls:
70 kg x 5
100 kg x 5
110 x 5
Incline bench:
40 kg x 5
50 kg x 15-5-2
Push press:
40 kg x 10-3-1
Standing triceps extensions:
20 kg x 12-4-2
High rack pulls:
70 kg x 5
100 kg x 5
110 x 5

Re: Cognac, cigars and overall chill
6 October 2013
BB curls:
25 kg: 12-3-2
Slow, minding my right elbow
BB calf raises:
50 kg x 17
60 kg x 15
FSQ:
60 kg x 6
60 kg x 8
SLDL:
50 kg x 6 x 2 sets
BB curls:
25 kg: 12-3-2
Slow, minding my right elbow
BB calf raises:
50 kg x 17
60 kg x 15
FSQ:
60 kg x 6
60 kg x 8
SLDL:
50 kg x 6 x 2 sets
Last edited by Sangoma on Tue Oct 29, 2013 10:36 pm, edited 1 time in total.

Re: Cognac, cigars and overall chill
11 October 2013
BB pullover:
27.5 kg x 11-2-1
BB press:
35 kg x 12-3-2
BB skull crushers:
20 kg x 11-2-1
Rack pulls:
90 kg x 10 x 2 sets
BB pullover:
27.5 kg x 11-2-1
BB press:
35 kg x 12-3-2
BB skull crushers:
20 kg x 11-2-1
Rack pulls:
90 kg x 10 x 2 sets

Re: Cognac, cigars and overall chill
14 October 2013
Chins:
BW x 11-3-2
Partial squats (9 holes):
70 kg x 5
90 kg x 5
100 kg x 10 x 2 sets
Chins:
BW x 11-3-2
Partial squats (9 holes):
70 kg x 5
90 kg x 5
100 kg x 10 x 2 sets

Re: Cognac, cigars and overall chill
18 October 2013
Weighted dips:
15 kg: 15-3-2
Sitting press behind neck:
30 kg: 15-3-2
Shrugs:
90 kg x 9
90 kg x 8
Weighted dips:
15 kg: 15-3-2
Sitting press behind neck:
30 kg: 15-3-2
Shrugs:
90 kg x 9
90 kg x 8

Re: Cognac, cigars and overall chill
23 October 2013
BB curls:
27.5 kg: 12-3-2
Trap bar deadlifts:
70 kg x 10
90 kg x 5 x 2 sets
BB curls:
27.5 kg: 12-3-2
Trap bar deadlifts:
70 kg x 10
90 kg x 5 x 2 sets

Re: Cognac, cigars and overall chill
26 October 2013
Incline bench:
40 kg x 5
55 kg x 10-3-2
BB Push press:
45 kg x 10-2-1
Standing triceps extensions:
20 kg x 15-3-1
High rack pulls:
70 kg x 5
100 kg x 5
110 kg x
Incline bench:
40 kg x 5
55 kg x 10-3-2
BB Push press:
45 kg x 10-2-1
Standing triceps extensions:
20 kg x 15-3-1
High rack pulls:
70 kg x 5
100 kg x 5
110 kg x

Re: Cognac, cigars and overall chill
30 October 2013
BB curls:
30 kg x 9-3-1
BB calf raises:
70 kg x 15 x 2 sets
FSQ:
50 kg x 5
60 kg x 5
65 kg x 5
65 kg x 10
SLDL:
50 kg x 10 x 2 sets
BB curls:
30 kg x 9-3-1
BB calf raises:
70 kg x 15 x 2 sets
FSQ:
50 kg x 5
60 kg x 5
65 kg x 5
65 kg x 10
SLDL:
50 kg x 10 x 2 sets

Re: Cognac, cigars and overall chill
4 November 2013
BB pullover:
30 kg x 10-3-1
BB press:
37.5 kg x 11-2-1
Scull crushers:
22.5 kg x 8-3-1
Rack pulls:
70 kg x 5
90 kg x 5
100 kg x 5
110 kg x 5
BB pullover:
30 kg x 10-3-1
BB press:
37.5 kg x 11-2-1
Scull crushers:
22.5 kg x 8-3-1
Rack pulls:
70 kg x 5
90 kg x 5
100 kg x 5
110 kg x 5

Re: Cognac, cigars and overall chill
Happy Birthday Smet -- left you a NSFW birthday wish in the free speech forum.
Good training!
Good training!
"If in our daily life we can smile, if we can be peaceful and happy, not only we, but everyone will profit from it. This is the most basic kind of peace work." - Thich Nhat Hanh
Re: Cognac, cigars and overall chill
9 November 2013
2 x 16 kg KB jerks:
10 x 10 sets, rest untimed
Got hit by the old times nostalgia... Terribly deconditioned for GS.
2 x 16 kg KB jerks:
10 x 10 sets, rest untimed
Got hit by the old times nostalgia... Terribly deconditioned for GS.

Re: Cognac, cigars and overall chill
10 November 2013
Chin-ups:
BW x 11-4-1
Partial sqats - 9 holes:
70 kg x 5
100 kg x 5
110 kg x 5
115 kg x 5
120 kg x 5
Mini-eagles:
2 x 16 kg KB FSQ x 8/20 m walk
2 sets of 2 eagles
Harder than expected.
Chin-ups:
BW x 11-4-1
Partial sqats - 9 holes:
70 kg x 5
100 kg x 5
110 kg x 5
115 kg x 5
120 kg x 5
Mini-eagles:
2 x 16 kg KB FSQ x 8/20 m walk
2 sets of 2 eagles
Harder than expected.

Re: Cognac, cigars and overall chill
19 November 2013
Big hiatus in training. Though I spent two hours at Rudnev's masterclass on Sunday, a very challenging session by itself.
Dips:
BW x 10
Sore left shoulder
Rack pulls:
70 kg x 10
90 kg x 10
100 kg x 5 x 1 sets
Big hiatus in training. Though I spent two hours at Rudnev's masterclass on Sunday, a very challenging session by itself.
Dips:
BW x 10
Sore left shoulder
Rack pulls:
70 kg x 10
90 kg x 10
100 kg x 5 x 1 sets

Re: Return to the kettlebell
1. I am back to GS. I have relapsed after attending the seminar with Sergey Rudnev in Sydney. As per Sergey's advice, I am going to specialize in snatch. So far I've had seven session under Sergey's guidance, and - surprisingly - the conditioning is coming back fairly quickly. For the first time in my life I have received so many corrections regarding the technique, and I have always thought my snatch is acceptable. In fact, it was (still is) outrageous.
2. To make things more real I have registered for the competition in March next year.
3. As my training involves some secret tactical methods known only to the Russkies I am logging my training on a private blog, and will post some of the sessions here. For those interested in more detail please pm me, though KGB can be after you if they find out.
The video of 18 kg set on the 7th of December:
The technique is pretty shit, but I am working on it.
2. To make things more real I have registered for the competition in March next year.
3. As my training involves some secret tactical methods known only to the Russkies I am logging my training on a private blog, and will post some of the sessions here. For those interested in more detail please pm me, though KGB can be after you if they find out.
The video of 18 kg set on the 7th of December:
The technique is pretty shit, but I am working on it.

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Re: Return to the kettlebell
The sickness spreads.