685 + 4 chains, raw.That's 885 deep folks.
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190 x 1 x 12,210 static hold, 225 static hold, bodyweight squats 3 x 15
What a freaking great day! This is without a doubt the best group of heavy reps I have ever done! Every set was just about perfect. Plus I ...
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This has proven to be a most effective method of taping hands as a preventative to tears or after one has already torn.I used it for years ... -
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KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving... -
Its amazing what disapears first on me when I have to miss training. My glutes and hips go first; amazingly quickly too, and then the quads....
18 comments:
Tough stuff.
Did you see Spud's video of the 1205 at the Nationals on Tom Furman's blog?
ugh, yes unfortunately I did. So bad for the big guy,he's in a for a long rehab.
JR,,
first off, why is it the only time you have something to say here is when you are trying to denigrate the RKC or our training methods?
Donnie uses kettlebells and the RKC methods regularly in his training and credits it for his 800 plus deadlift when he was stuck in themid sevens for along time.He used swings instead of deadlifting and he gives full credit to Pavel. He also felt the snatch and press work help him improve his bench press as well. His story is in Hardstyle cataloge which you can download off the DD site. I know you are there frequently so it should be no problem to find it.
Do you ever have anything postive and not snide to say?
believe me jr, that was not postal.
the reason for noting he was RKC was pride that such a strong successful lifter sees the value in the RKC program and methods.
RKC hardstyle methods of acceleration DO have things in common with how donnie trains his squat and deadlift regardless of whether you can understand it or not. SAID includes special exercises and techniques to improve speed and acceleration,a s well as strengthening the posterior chain is sport specific ways.
I am sure DD is not monitoring you; they could care less. It just seems that you pick up on items posted on DD as fodder for threads on garm whenever you can. Unless you are using this or my wifes blog for the same purpose.
you just like to play word games jr and I'm not interested.
jr,
Donnie himself credits rkc methods with fixing his injured back, upping his squat, bench and deadlift, increasing his upper body mass and his speed and power. How's that?Why don't you read his articles and do some research?
His story his on the Hardstyle catalogue with his picture on the cover, can't miss it.
I dont know his squat numbers before and after, just that kettelbell training allowed him to be able to squat and deadlift at all and really bumped up his deadlift.
donnie was real deal before rkc and kettlebells, but he was on his way out because of his back.no back no squats.
why is so hard to for you to accept that the rkc is valid school of training and helps thousands of people get stroner and better?
havent you read the testimonials? there were two guys, one from russia and one from poland at the cert this weekend. real deal military guys who had extensive traditional exposure to kbs in the military and law enforcement. They LOVED the course and told me how humbled they were by it and how much they learned.
people LOVE training like this. what's your real beef jr?
well since those assertions are coming from the guy himself I guess that just means you dont know what you are talking about. His deadlift went from 770 to 820. Is that not good enough for you? Because I put a squat video up and RKC( which he is) by his name.? Go back to bother people on garm please I am done with you.
You dont want to understand anything you just want to annoy.
Please annoy someone else.
the fact that you dont understand how using a 70 kb could help increase ones powerlifting total speaks very strongly to the depth of your ignorance of the science of strength and power training.
Actaully b.a.d, I don't know you from Adam, and this whole GS vs HS debate is incredibely tiring for me to read. I don't want to get sucked into a personal fight, this is just information. I Do HS because I love it, at some point in my life I will try GS because competing with KBs seems cool too.
This is an absolute fact though for me. HS style swings strengthened my hammies and hip flexors enough to add about a 100 lbs on my squat without squatting, and high volume presses added about 40-50 lbs on my bench without benching. There is nothing magical about GS, yes it is more fluid and probably translates very well to internal martial arts. The "magic" or the phenomonal results I think come not from the form but instead from the competition and one hand switch rule. Let me explain explain my rational. Paul Anderson used high rep partial movements to get up to his crazy squat numbers. The greater the number of reps in the set the more carryover to a wider range of motion. So the one hand switch and the higher number of jerks done with the "soft" style probably does have a great carryover to other untrained ranges. This does not mean GS is superior, just that HS folks need to continually push volume, and in longer sets. Hell the Russian model of weightlifting and powerlifting was probably very heavily influenced by kettlebells, they do love the volume.
The other thing that GS has going for it is that it's a competative sport. I get 10 jerks you get 11 I get 12 you get 13 so on and so forth. Without the sport aspect it probably wouldn't have evolved the way it has and people would be happy with what they got not be continually pushing the envelope. Just like PLing, Oly or BBing. Once again this does not mean that GS is somehow superior it means people should compete, at least with themselves. An excellent way would be to utilize Charles Staley's EDT. See how many high "bang for the buck" movements you can get in a 15 minute period and always try to beat that number. Snatches, Jerks, Clean and Jerks, OHP, Renegade Rows, Thrusters ect.
I find it amusing that GS folks preach the "one true way of GS" but nobody talks shit about Mike Mahler, Zach Evan-Esh, or anyone over at Diesel Crew. They are definately HS folks.
I also hate the split that happened, Pavel brought a very stylized version of KBs to America and is getting a lot of shit for it. Yet a few weeks ago I met a Russian who told me her dad did 2 movements with the KB. 2 hand swing and OHP and he lost nearly 100 lbs. Rif himself gets a lot of shit from folks like you, but his results are very appearant. I find it both stunning and in complete bad taste that anyone could fault him for being loyal to the system that has helped him gain back the mobility we all take for granted.
Again I don't want to spark a intra-personal war, but the RKC course and method definately has value. I hear people talk aboout what Valery or Vasily can do as opposed to what the average RKC can do. This is at best lop-sided logic. Those guys are or were at the top of the game. They trained with traditional weights too to make the KB's submaximal. So lets compare, Donnie Thompson trains with both KBs and weights as does the top GS guys yet Donnie got injured going for a 1200 lb squat and has nailed 1100. The top GS guys can't do that. So then RKC is superior because the top RKCs have the top GS guys beat in absolute strength. You can immediatly see the flaws in that logic.
Having said all that I do have complete respect for ANYONE who can go 10 minutes. 32 reps for 60 seconds in the 2 hand swing with the 88 almost floored me.
royce, he doesnt want to debate or understand he just wants to stir shit, like always.
That's too bad.
Oh and B.A.D. SAID is in full effect with KBs, powerlifting, and HS. HS swings, snatches and C&J are just dynamic Good-Mornings, pull-throughs and partial squats. If those movements were not effectice WSB would not use them.
Well said, Royce!
That JR dude just likes to pick at Rif wherever he can because he is so enthusiastic.
I doubt a 98lb. weakling who never touched a weight until KBs and went on to become an RKC, tame the beast AND max out the SSST, would convince him RKC is A (not THE) valid way to gain strength, power and endurance.
"There are none so blind as those who will not see!" , says the bible, I believe.
Opinions are much more tolerable when supported by relevant facts. But some NEVER let the facts get in the way of their opinions.
well. jr, then you would be wrong, again. If Donnie himself says it's relevant why would you doubt it? and why is it so important to you that it DOESNT work? would that cave in your world, if the RKC methods actually did what they professed?
yes Aki, enthusiasm and passion, now there's somethings worth fighting against. cant be having that!
Did I write a post saying it specifically increased his squat?No, I just posted his squat video and noted he was an RKC.
Of course, as usual you miss the obvious. No kettlebells and he wouldnt have been deadlifting or squatting because of his back.
and what precisely is YOUR point?
and my point is it improved his squat by ALLOWING him to squat AND deadlift. It healed his back.
The mechanics of the hardstyle swing and the mechanics of the power squat, are extremely similar.building speed and accelerative forces in the swing WILL help the squat.
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