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PostPosted: Thu Dec 29, 2005 8:55 pm 
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Dating this back to the end of my RDR and the start of RKC Ladder program for C&P

VItals:
Age: 35
Height: 5'7"
Weight: Approx. 155#

Goals for the new year:

C&P (2) 53# kbs for 15 reps
C&P (2) 70# kbs for 5 reps
Incorporate more Dan John type training (I've been reading 'From the Ground Up')
Start practicing Iron Shirt
FSQ 275#
Increase DL from 390# to at least 425#
Increase pullups from 18 to 25
Snatch 24kg 30 l/r


12/12
Russian DL program: started out at 365:
Max out day
2x295, 1x365, 1x375, 1x385, 1x390 2.5xbw Very excited!!!!!!!!!
Gonna mess around the rest of the week before I start the RKC Ladder program

12/15
24kg KB
Swings 1x10,15,20,25,30
Hindu pushups 1x15,15,15

12/17
No Momentum Deck Squats w/25# plt. 5x10
Wtd. pushups w/ 45# plt. 5x5
Swing Snatches 24kg KB 3x10/10

12/19
RKC Ladder program 16kg KB
Will also include towel pullup ladders, FSQ and ab work
Clean & Press ladder (1,2,3)x5
Pullup ladder (1,2,3)x5
FSQ
3x115
3x135
3x145
3x145
3x155
3x155
3x155

5:30 p.m. - Taught bootcamp style class at the gym I work at part time. Bodyweight cals. in the Scrapper Fisher mode.

12/21
Couldn't make it to the gym so this was done at home
C&P Ladder (1,2,3)x6
I have a barbell set but no rack or anything so I couldn't do BB FSQ
Wtd. Pistols done with 16kg KB - 3x3 Damn hard.

12/22
Steve Maxwell Metabolic Meltdown
12 rounds 10s rest b/w exercises
20s of Snatches (l)
20s of Chinups
20s of Snatches (r)
20s of Dips
Averaged about 8 snatches l and r, 5 chinups and 8 dips

12/23
C&P Ladder (1,2,3)x7
Holidays messin' me up. Doing what I can when I can.

12/24
FSQ done with (1) 16kg and (1) 24kg - 4x8

12/26
C&P Ladder (1,2,3)x8

12/27
Towel pullup ladder (1,2,3)x8

BB FSQ 7x3
3x135
3x145
3x155
3x165
3x165
3x165
3x165

Swing Snatches 5x10/10 24kg KB
Wtd. crunches on ball with 35# plt.
Saxon Side Bends 3x5 (2) 5" plts.
P.M. - Got a set of Jump Stretch bands for Christmas. Did the stretchin routine. Great stuff.

12/28
DOE Manmaker done with 16kg kb
All snatches done with a switch at halfway point of ea. arm
50 snatches ea. arm
1 min. rest
50 Hindu squats
1 min. rest
40 snatches ea. arm
1 min. rest
50 Hindu squats
1 min. rest
30 snatches ea. arm
1 min. rest
50 Hindu squats
1 min. rest
20 snatches ea. arm
1 min. rest
50 Hindu squats
1 min. rest
10 snatches ea. arm
50 Hindu squats

12/29
BB FSQ
3x145
3x155
3x165
3x175
3x175
3x175
3x175

C&P Ladder (1,2,3)x9
Towel Pullup ladder (1,2,3)x5
SAC - 3x5 Purple band

p.m. JS band flexibility routine


Last edited by Mickey O'neil on Mon Apr 19, 2010 7:55 pm, edited 3 times in total.

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PostPosted: Fri Dec 30, 2005 2:39 am 
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Without a rack, could you FSQ the weight that you can clean or power clean? Although you'd have to use the clean grip for FSQ, which can be a big hairy pain in the wrists.

GDG!

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PostPosted: Fri Dec 30, 2005 2:59 am 
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I thought about that Dawg. I may give that a try. I'm also going to start scouring the classifieds to build up my home gym. Looking for dumbbells, a rack of some sort or maybe even a set of sawhorses, more plates, possibly some bumper plates, etc.


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PostPosted: Sun Jan 01, 2006 5:30 pm 
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12/31
I haven't been noting this but all workouts are preceeded by JM and they are wrapped up with stretching.

BB FSQ
3x155
3x165
3x175
3x175
3x175
3x180
3x180

C&P Ladder (1,2,3)x10 - That is a lot of freaking volume. Feeling good though. Takes a while. Done with a 16kg kb.


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PostPosted: Sun Jan 01, 2006 11:22 pm 
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1/1
Pullup ladder (1,2,3)x5
Swings 24kg kb 1x15 (warmup for next exercise)
Stone carry 144# - 3x60 yds.
Snatches 24kg - 10x5/5
SAC - 3x5 purple band
Saxon Side Bends - 3x5 (2) 5# plts.


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PostPosted: Tue Jan 03, 2006 6:40 pm 
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1/3
Steve Maxwell JM
BB FSQ If anyone wants to chime in on my FSQ weight progression as far as a better way to work up, progress, etc. feel free. Trying to get stronger as well as put on some size as far as my quads go. Looking to eventually FSQ 275#.
3x165
3x165
3x175
3x175
3x175
3x180
3x180

C&P Ladder - (1,2,3,4)x3
SAC - 3x5 (purple band) supersetted with
45 degree back extension - 3x10

Jumpstretch band flexibility routine tonight.


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PostPosted: Wed Jan 04, 2006 6:52 pm 
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1/4
Bodyweight Conditioning CIrcuit x 5 (Steve Maxwell)
I always like doing this one

Hindu Squats-25
Hindu Pushups-15
Pullups-8
Prone Bridge-1 min.
Wrestler's Bridge-1 min.
Heavy Rope (2.5#)-100 skips

Dragon Flags - 3x3
Farmers Walks - 70# dbs - 3x30 yds.
JS Flexibility routine


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PostPosted: Fri Jan 06, 2006 6:55 pm 
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1/6
After reading this thread I have altered my FSQ routine as far as progression, reps, sets, etc. http://irongarmx.net/phpBB2/viewtopic.php?t=2832

JM
BB FSQ - 135x3, 165x3x10
C&P Ladder - (1,2,3,4)x4 16kg kb
SAC-3x5 - purple band
JS flexibility routine/shoulder drills - green band
-for shoulders I did band pull aparts (1x15) and band presses (1x13 ea. arm) Not sure if this is correct or not. Not exactly sure what I should be doing for recovery when I do shoulder work.
Then did flexibility routine.


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PostPosted: Sun Jan 08, 2006 12:10 am 
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1/7
Deadlift (maintenance)
12:30 p.m.
135x5, 225x3, 275x1, 315x1, 330x2x3 (85% 1 rep max)
25# db alt. curls 5x8 May start throwing in some isolation exercises just for the hell of it.

4:30 p.m.
Wtd. pushups 5x5 w/45# plt. on back
Snatches 24kg kb 1x20/20,15/15,10/10,5/5
Never done snatches with the 53# bell for high reps like this before. Don't think I would have a problem with the RKC Snatch test.


Last edited by Mickey O'neil on Sun Jan 08, 2006 12:20 am, edited 1 time in total.

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PostPosted: Sun Jan 08, 2006 12:17 am 
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Dude, with your overall abilities, the Snatch test wouldn't be shit to you with someone standing there counting the reps out.

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PostPosted: Sun Jan 08, 2006 12:22 am 
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Thanks Darth. I have been wanting to get RKC certified for a while now but that is a shit load of money. (I know I'll catch hell for this comment from a few people on here).


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PostPosted: Sun Jan 08, 2006 12:31 am 
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It is a shit load of $$$$$$$.

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PostPosted: Sun Jan 08, 2006 12:55 am 
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I train people now using kettlebells along with dbs and bbs etc. but I know the RKC cert. will teach me a lot more. Although I am pretty damn good now if I do say so myself. I know a lot of people on here don't care too much for Pavel but I think Pavel knows his shit and is an all around badass.


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PostPosted: Sun Jan 08, 2006 1:52 am 
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Pavel does know his shit, and even his biggest detractor here once said that " Tsatsouline is the man." regarding strength training. P just has a problem with telling grown men how to act at times, it's a cultural thing.
The cert is worth it if you intend on, or are training other people with KBs.
The vids wont do it.
Since your an active trainer, you can write the Cert off on taxes.

I don't have a problem with someone who is not an RKC teaching KBs and charging money, as long they have had instruction from someone who knows what they are doing, and that someone told them they think they are good enough to teach others.
Besides my friends, I was teaching people KBs before I got my RKC.
After the 1st Mahler workshop, my best freind and I each got a classic set and the vid. We trained together, busting on each other when our technique looked extra shitty. It also helps that the British lady who ran the Gym we trained at had used them when she was a Gymnast for the U.K. in the 60s.
Back then Mahler came around every 2-3 months, and we would be right there each time. Mike suggested I get certified, but I had other plans at the time. Eventually after a few workshops (populated with more and more of my friend's that worked out with me) Mahler asked me to assist at his workshops in Va.
My "Plans" fell through and I decided I did want to get into the KB bizz.
Mike would suggest at his ws that anyone who wanted individual instruction and tweak their technique to contact me. I had 2 regular "students" and a few drop ins before I finally went to the cert.
I knew a lot of what they were teaching (8-10 workshops will do that) and Mike had me doing a good amount of instructing those in our group, and what not.
Still I learned a lot of the smaller points, some shit I had not seen ( I was not in on all the Forum, Hand to Hand, GS and all, I just worked out with them and did some juggling I learned from Mike.) met some interesting people ( Jack was one of them) and made some contacts.
It is a good cert, I've been back to assist, so I've been there 2 times now, and most people there are pretty cool. Yes you will meet a few total dorks and some people there are looking to lick Pavel's sphincter ( He gets an uncomfortable look when this happens though, he is not encouraging it in the least, that I can see.) and that is pretty sad, but you'll have that with anything worth doing.
So long and short, unless your working with a good pro KB instructor, go to the cert. Having your shit together like you do will make it a better exp. for you. I don't get how so many come to an instructors cert not knowing how to use a KB. There is no way, unless they have photographic memory, that they are going to pick up the finer points when they are just learning how to swing the damn thing. (Most of these are looking for some Kool-Aid IMO)
Sorry to write a fucking book in your log, just thought this might help.

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PostPosted: Mon Jan 09, 2006 2:23 pm 
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Thanks for the insight Dylan. It is still in my plans to attend sometime. I have trained with GDG! and even though it wasn't an extended period of time he said that what we went over looked good. It helps that I am obsessive about KB training and training in general. I am going to try to attend a workshop if one happens to be within driving distance of where I live. I was planning on going to the Cotter/Maxwell seminar on 1/15 but won't be able to after all. I am going to continue getting together with GDG! when possible.


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PostPosted: Tue Jan 10, 2006 2:39 pm 
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1/9
BB FSQ - 135x5, 170x10 I usually take about 60s rest b/w sets, may extend to 90s
Taught class
I have been training a co-worker at lunch time Mon-Wed-Fri with kbs so I am having to squeeze in my workout when I can.


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PostPosted: Wed Jan 11, 2006 2:09 am 
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1/10
2 Hand kb swing 53# 1x20
C&P Ladder (1,2,3,4)x5 36# kb
BB curls 65# 4x8
Wtd. crunches on ball with 35# plt. extended above head (always done this way) 3x5


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PostPosted: Thu Jan 12, 2006 2:34 am 
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1/11
Dead Snatches 53# kb - 5x3/3
DL - Maintenance
135x5, 225x3, 275x1, 315x1, 330x2x3 (85% of 1 rep max)
Wall Walking


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PostPosted: Thu Jan 12, 2006 9:57 pm 
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1/12
JM
BB FSQ - 135x5, 170x10x3
These felt better today. Really concentrated on form/technique, etc.
C&P Ladder - 36# kb - (1,2,3,4)x6
Evil Wheel Rollouts - 3x5 From knees, wrist hurts like hell when I do from standing. Old basketball injury.
JS Flexibility routine


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PostPosted: Thu Jan 12, 2006 10:01 pm 
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Where da ironshirt?

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PostPosted: Thu Jan 12, 2006 10:12 pm 
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It's still on the agenda. Just haven't ordered the dvd yet. Soon grasshopper, soon. Keep on me about it though.


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PostPosted: Thu Jan 12, 2006 10:22 pm 
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Quote:
It's still on the agenda. Just haven't ordered the dvd yet. Soon grasshopper, soon. Keep on me about it though.
go fuck yourself, I ain't your life coach.

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PostPosted: Thu Jan 12, 2006 10:44 pm 
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Thanks. Cum guzzler.


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PostPosted: Mon Jan 16, 2006 2:03 am 
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1/13
While waiting for client to show up, just messin' around:
Snatches 53# kb - 1x25/25 Not too bad.


1/15
JM
C&P Ladder 36# kb - (1,2,3,4,5)x2
DL - 135x5, 225x3, 275x1, 315x1, 330x2x3


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PostPosted: Tue Jan 17, 2006 2:14 am 
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1/16
Density training - Pullups/Dips x8 = 40 pullups and 40 dips
SAC - 3x5 w/ purple band
5 pullups followed immediately by 5 dips at the top of each min.
Rest time is whatever is left after the PUs and Dips, usually about 30s

Taught bootcamp class
Led class in a 45 min Scrapper style bodyweight conditioning routine. If anybody is interested in the exact exercises, order, etc. just ask. Was a very good class. Wore their asses out.

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