Return to the kettlebell

[Sangoma]

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).

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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

[Sangoma]

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

[Bram]

Happy Birthday Smet -- left you a NSFW birthday wish in the free speech forum.

Good training!

[Sangoma]

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.

[Sangoma]

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.

[Sangoma]

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

[Sangoma]

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.

[Holland Oates]

The sickness spreads.