"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Wanted to go back to the 48 kg today for multiple one arm swing sets but wasn't sure I could grip the bell well enough and I didn't want to strap it up again. That didn't work that well as my grip was actually too loose and I overloaded the elbow flexors too much. Didn't want that happening with the Beast.
The finger is healing very well and I didn't chunk out as much as I thought but I haven't worked that hand fully closed, really and that finger is my main pull line of force. So it would either work or I would have to go lighter. Either was ok. One arm Swings 16 kg x 5/5 x2 20 kg x 5/5 24 kg x 5/5 32 kg x 5/5 40 kg x 5/5 ( big jumps again :) 48 kg x 3/5 ( grip a bit shaky x 5/5 x 5/5 x 5/5 x 5/5 x 5/5 x 5/5 68 reps! 40 kg x 10/10 x 2 Pr 10,728 lbs
I've only done 30 reps max in the past so this is humongous pr! had my hand been normal ten sets would have gone no problem but we were all pretty beat by the 7 sets! My grip kept getting stronger each set as well. This was a quantum leap forward. Once you break a barrier you thought you couldn't do lift a certain weight, run or ride or swim a certain distance it changes everything and from then on it's a different challenge. You KNOW you can do it. That and more and the challenge becomes building from there up. Sweet. Haven't gotten to experience this in SO long.
The guys finished up with 2 sets more with the Beast doing 10/10 so I kept up with the volume with a slightly lighter weight although this too was a Pr. I've never done more than a 5 rep set :)
Two Hand swings 40kg x 10 x 3 x 20
I did twenty on the last set instead of two sets of 10/10 for two reasons: 1) because Joe and Nick did sets of twenty and 2) I was BEAT and didn't want to do two sets of 10's. that would have been harder.
Didn't know Joe was taping it; I tend to get noisy when it's hard but it's a good set.
After doing my best to lop off the tip of my middle finger last night while cutting veg for my stir fry it was not exactly certain that I would make my workout at all today. It took forever to get the wound to stop bleeding( it was a nice chunk, not a slice) and when we did ( thank you my bride for helping me :) It was wrapped up like a sausage most of the day.
I schlepped kbs all morning as part of work so I knew I could hook grip the thing and get some kind of training in but I had no idea how heavy I could go, or SHOULD go :) I didn't want the thing to start spurting blood again!
I considered just doing right arm swing work but thought I could get some double work in, as scheduled.
Things went great on the warmups, up until double 24's when I realized I just couldn't get that middle finger to grip the bell enough to hold. Then I realized I had a pair of lifting straps hanging around and thought why not?
I actually have been toying with the idea of using straps in my workout to take the grip out of the equation and be able to handle more weight for more reps and sets and not have my grip be the limiting factor. Perfect oppportunity to test it out.
Double bell swings 2 14's x 5 2 16's x 5 2 20's x 5 2 24's x 5 2 28's x 5 x 10 sets
this worked pretty damn well, all things considered The straps helped for sure but I could still feel the lack of grip working it's way up to the shoulder and that's no good. The hand is the direct connect to the shoulder and the stabilizing force of the rotator cuff ; take it out of the equation with caution.
My original plan for today was double 36 kgs but that was definitely out of the question but this was a solid compromise. Any port in a storm indeed
Sled drags 60 lbs x 200ft x 6 laps
these were good but I actually felt better without the brace, and gait was better than with it! With no load the brace helps tremendously but with the sled it didn't! What's that about? it was a balmy 90+ degrees and muggy as hell so there was plenty of work done. decent pace too.
Back press double strands 3 sets of 10!
these went well, so much stronger and am close to getting them in position myself. SOMuch better than when we first got them!
of, that's it. time to change the bandage and get some chow.
It's been a strange few days since I got the brace. Good and not so bad. Lots of physical changes occurred very quickly after I put the brace on and their is some quick adaptation happening. Virtually overnight, the resting and working positions of my left foot, ankle, knee and hip are VERY different. The support I get in stance and gait patterns is VERY different. Good yes but very different and certainly parts are saying 'hi'.
Like my left ankle for instance which is now not everting and supinating like it used to be and the medial part is working way harder than it has in years. No pain but a very different loading pattern.
And my CNS is getting overloaded in a strange way as well and even though I feel very strong I'm tired. Which makes sense but has to be dealt with. All this from just a brace! What will happen when the knee is replaced? Muscles and patterns that haven't worked well for years are turning on now and it's upsetting the apple cart!
As I said, good, but different. Plus the brace doesn't fit my ,ahem, 'uniquely' shaped left leg perfectly so I have to play with it to get it to work optimally.Not bad but I did something wrong last night and knocked my fibula out of place for more than a few hours. Lovely :)
But I feel strong and THAT'S good!
KB press 16 kg x 5/5 20 kg x 3/3 24 kg x 1/1 28 kg x 2/2 x 7 sets !
Each set felt better than the last, more grooved and faster but it was a slog, that's for sure. Just going on will and momentum.
KB Snatch
missed my 24 kg snatch workout last week as I didn't want to push it that much after the knee locked up so I had to do it today, and was open to NOT doing it if warmups didn't feel good. But they felt great so it was a go
snatch 16 kg x 5/5 20 kg x 5/5 24 kg x 5/5 x 5 50 reps
after spending all this time watching Tracy do her incredible snatch numbers I thought it might be fun to try to at least minimize my ROM in my snatch technique. Still squared up hardstyle but try to shorten the stroke as much as possible and still keep enough power and speed on the bell.
This worked very well; basically a stiff legged affair you see in the video but I can already feel that my back doesn't like it. Too much of a hinging just off that , with little or no shock absorbtion from the legs hips and glutes. Just like Hardstyle in general; more ROM but safer with more power. More work for me but oh well:) Belt squats 36 kg x 20 x 3 sets
very interested to see how the knee felt here. Wow. SO stable and easy. Plus I could actually lock out at the top and FEEL the quad keep working!normally I do a 3/4 lockout to keep tension on the quads and because the knee did not like locking out on it with weight. So much different but stronger and better.
Got my brace on Friday and took it off to sleep grudgingly :)
This thing fits like a glove and immediately gave me a level of support that I haven't felt in that leg in forever. I only wore it three hours the first day as I thought it better not to push it too much ( knowing me) and was still a bit worried that I would wake up jacked up for no good reason today but it wasn't the case. My leg after three hours in the brace felt straighter and stronger than before and held it through the night and into this morning!
The only down side is I cannot foam roll in it :) Hopefully I won't need that as much now anyway. It's called an unloader brace and that's exactly what it does; unload the medial side of my knee where the arthritis mainly is by pushing my valgus( bowing) knee inward.The outer brace provides the support my knee is supposed to and wow, what a difference!
The upper and lower cuffs link up with each other and provide the structural support the knee just doesn't have. This is great news. I can feel immediate pain relief as well as better gait and knee mechanics already. It also provides support when I'm standing with the knee locked out which I also haven't felt in eons.
Of course I had to swing in it and it worked great there as well. Heavy day today again, 44 kg for sets and reps!
One arm swings 16 kg x 5/5 20 kg x 5/5 24 kg x 5/5 32 kg x 5/5 40 kg x 5/5( big jumps now!) 44 kg x 5/5 x 10 sets ! Pr 100 reps 9700 lbs
these were tough. I was distracted this morning in a lot of ways, not only the knee and the brace but felt very strong. that's how I got through these, just strength but the knee and everything else held together well. this was way more swings than I have ever done with this weight and I was a bit concerned about the aftermath but things feel great now.
Two hand swing 44 kg x 10 52 kg x 10 x 5 set
WOW, that was hard,lol. things moved well but it was a lot of work for me
Barbell Curl 45 x5 65 x 5 x 5
wanted to back off the weight a bit and do some volume. this was perfect. Need the extra wide grip of the barbell as well. The bands and dbs aren't in the right angle.
this was a great and important day for me. The first step to truly normal gait and my own real bionic knee. :) More to come
That's all I've got these days. Increasing basic work capacity. Widening the base. Building the foundation. Not to say that it isn't the most important thing I could be going given my big picture goal :" A back of Iron and Legs that never quit" but it's not performance training, that's for sure.
I've had my share of Specific Sports Preparation (SPP: peaking for competition). In fact it was the mainstay for most of my life. But the closer one gets to their edge the easier it is to fall over and at my age the risk/benefit reward is in the wrong direction.
So GPP it is and I'm glad to be able to keep increasing it, to keep pushing my overall work capacity up. To be able to work harder and longer and recover fast for my activities of daily living.But those pesky little things like damaged joints can mess so many things up so quickly.
Strange day. Calf and ankle were all over the place all morning but when it came time to train they settled down. Even more for the sled walks which was extra special strange. Things seem to be in a new alignment, which is good, I think but new.
I've been thinking about this knee brace for some time and today bit the bullet and bought it.
That's some serious, high technology right there and it's is supposed to 'unload' the knee, decompressing it above and below so more forces are borne by the brace and not the knee. I haven't had any support for this thing ever so I think it's time. I've got a LOT of walking to do in Europe very soon and I hope this helps as much as I've been told it will. Even if it helps a little that would be a lot.
More info here about braces for arthritic knees. One step away from the total knee replacement. I'm ready.Until then , though, work to do.
Double kb swings 2 16's x 5 x 2 2 20's x 8 2 24's x 8 2 28's x 5,6,7,8,9,10 x 2 ladders 90 reps! 11,340 lbs !!
again, double bell work always impresses with total tonnage. these felt solid and easy from the start although I can now see from the video I have to straighten my right elbow more. It's amazing, NO impingement in either shoulder for weeks now! the reverse grip overhead stick stretch did something very cool. and continues to do so.
BUT the swings were quick, strong and solid feeling and the volume was 30 or so reps higher than the last workout. Not bad progress.
Sled walks 60 lbs x 200 feet x 7 laps ( pr) 1400 feet.
These felt GREAT and my gait was the best it's been which makes absolutely no sense at all but I'll take it.Things are shifting around, in new places and I've just got to pay attention to where it's all going but it feels stronger, not weaker.
Back press 3 x 20 reps single red strand. these are way better. time to got to two reds.the problem is getting it over the head and shoulders, not the press itself.:) lots of stretching and myo ball work for the hammies and calf. Can't wait to get the brace. datsit. Sisu/
This was a weird weekend. Spectacularly strong workout on Saturday. Felt great all the rest of the day, nothing hurt at all.Wake up Sunday, A OK. Then, mid morning my left knee starts getting tighter and tighter and tighter until very soon it won't bend at all. NOT fun. Had no idea what it was from. Yes we did a ton of heavy one arms but that movement didn't hurt the knee at all and replicating it didn't either.
I DID play around with some heels elevated squats later Saturday night but that was only 3 sets of 3-4 reps so I didn't think it would do any damage. I was wrong. My knee wouldn't bend at all all Saturday night and I got about 2 hours of sleep before my 3:45 wakeup call . Ack
I had this before where the rectus femoris locked up after a double hot yoga session and wouldn't let the kneecap move or the knee bend.Not fun at all This was exactly what was happening except the soleus was locking up my ankle too so nothing bent. Tracy worked on it for a long time, I iced, got out the alleve, etc, etc. etc.
I knew that once I got up and moved around it would feel better( at least I HOPED it would) but I wasn't sure . But I knew I had to reset my body. Try to act as normal movement wise as possible and my body would push the re boot button as it had before.
It was the toe out, heel up weird squat position NOT my normal movements that did this so doing the normal ROM would help fix it. At least it usually did. And this time too.
But I didn't think I would train. I had a full compliment of client, I hadn't eaten much Sunday as I was in too much pain and hadn't had time to eat this morning. So when I got to the workout I had hoped for just a few swings to help push the reset button and a long nap and a lot of food.
But the workout turned out great.
As my tag line on this blog says,: "That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
It layed down in front of me today and while I didn't 'grab it' with full force I did indeed go for it. Hitting some very clean and strong snatches presses and even belt squats! Every thing I did made the body feel more and more normal than it had yesterday.
I've done this many times before and it always works, to one degree or another but it is always scary to do. To try to swing and snatch on a knee that just a few hours ago you couldn't put any weight on seems mad but it worked. I knew it wasn't the swing position that damaged it but I thought it might re set it. It did. :) thank G-d. But I need a knee replacement and yesterday convinced me beyond a shadow of a doubt that sooner is better. First of 2014 I will make this happen and stop wasting SO much time and energy trying to jerry rig this beat up , broken down arthritic joint still function. I just want to be able walk and hike with no thought or pain as well as go down stairs:)
Snatches 16 kg x 5/5 x 2 20 kg x 5/5 x 5 s x 10/10 Clean and press 20 kg x 5/5 24 kg x 3/3 x 5 sets
these both felt spectacular. As good a good as I've felt, groove wise, in eons . Very very weird but I will take it.
belt squat 32 kg x 20 44 kg x 20 x 2
best not to push it :)
Cable curl 2 x 10
fatigue setting in now, and hunger. Cable handle is too narrow. I think I have to do barbell curls only, twice a week, heavy on saturday and light on wednesday.
This was a very nice surprise. My first thought was going back to the 40 and 48 kg for some really heavy sets but then I thought I would test myself with the 40kg. I've never done more than a few sets of 5/5 with it and wondered how my new strength would carryover to a very heavy bell for me in terms of endurance.
The answer: damn good! We were thinking ten sets at first, then twelve then I knew we could do fifteen without too much trouble so that's what we did. Bell speed stayed high and height actually improved as the sets went along and my old carcass got warmed up.
I pushed myself a bit at the end combining the last two sets and giving me an all time pr as well; never have done 10/10 with the 40 kg!
One arm swings 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 28 kg x 5/5 32 kg x 5/5 40 kg x 5/5 x 13 sets x 10/10 150 reps 13,200 lbs!
to say I'm happy with this workout is a huge understatement!
Deadstop two hand swings 40 kg x 5 44 kg x 5 48 kg x 5 52 kg x 5
This was almost anticlimatic ,lol They were not that hard but I was tired :)
Barbell curls 45 x 5 55 x 5 65 x 5 75 x 3 x 3 x 5
these were excellent. I was going to just do another set of 3 til Glenn cranked out sets of 10 and I had to up it a little . no problem :)
Strand back press single strand : 3 sets of 15
I can get this into position behind me by myself which is a huge accomplishment :) I needed help up until now. says a lot about my shoulder strength in new ranges of motion.
Recovered well from Monday's workout, surprisingly. Shoulders continued to behave and the overhead reverse stick work continues to work. Just as cool I might have found the same domino button to push to get me knee to stabilize as well.
No surprise, it's not the knee but the ankle.Story developing..
Two KB swing 2 16's x 10 x 2 2 20's x 8 2 24's x 8 x 15 sets 120 reps 12,720 lbs
I love how quickly the weight loads on double add up! Started out pretty good and things just got better. Had more sets in me at the end which is the goal. Push yourself more than the last workout, if possible, but leave a little in the tank. The very good news is that the bells felt light. Never thought I would feel that with double 24's :)
Sled walk 70 lbs x 200 feet x 6 trips 1200 feet total ( most I've done recently)
my new found knee stability really got tested here and held up fine! another nice surprise. Used the sled belt around the waist, lower the weight 10lbs and tried to walk more upright instead of leaning into it. glutes immediately said hello ,in a good way. Knee ROM after the workout was as even as before, very strange!
Band curls 3 x 12 each arm single red band Back press 1 strand x 10 2 strands x 8 x 2
these are getting better as well.I could set up the single band by myself, a first! shoulder ROM and stability continues to improve. sweet !
It's very strange to have my shoulders back. I am so used to not being able to use them, to having them move around and clunk themselves out of position all the time that NOT having it happen is actually strange.
As is being able to press without them destabilizing as well. I'm STILL waiting for that "clunk" after I clean the bell and start to press it that tells me the shoulder is not centered and things will suck for awhile after.:) But it hasn't been happening and the new reverse grip overhead work is keeping things in check very well. Now, if I can find the same button for my knee life will truly be grand and my Restoration of Lost Physical function will be as complete as it can be. They still will be 56 year old damaged, arthritic joints but if they don't hurt when I move it will be glorious.
The pushups didn't make the shoulders ache but they did do something to my neck which gave me headache all day. Weird .I'd rather do the back press anyway. Still weird.
I think I can actually start playing with long cycle clean and press again as well. That will be very cool.
KB press 16 kg x 5/5 x 3/3 20 kg x 4/4 24 kg x 3/3 28 kg x 2/2 x 6 sets!
Nice! no problem but I did get a little fatigue on the 6th set and form fell off a bit but this is the most work I've done with it in a few months and I haven't done more than singles in quite awhile too. This is a good sign. weight felt light too.
My groove still looks too " long". it kind of 'waves' around instead of going straight up. My long arms don't help me here at all,especially if I can't lay back.
Snatch 16 kg x 5/5 22 kg x 5/5 x 6/6 x 7/7 x 8/8 x 9/9 x 10/10 90 reps
these were almost, dare I say it? Easy.Definitely helps to have the shoulders so warmed up overhead before beginning these.
Belt squats 44 kg x 20 reps x 4 sets
these were solid too. knee feeling the best it's felt in ages too. I like this trend.
Db curls 20 lbs x 12 x 3 sets
I do like the straight bar better than easy. Perhaps two hand band curls on Mondays and single band curls on Wednesday. Or cable curls
"All this talk about strength endurance," Pavel said at the certification. "It's nonsense if you have no strength to endure"
Right to point, as usual.
I've been building back my strength so I would have something to endure and it's working. I've been hitting my biggest numbers ever in the one arm , two hand and two kettlebell swing lately but those swings are HEAVY and slow and not that high in terms of elevation.
Necessary as it was more important to just be able to 'touch' the weight and handle it for whatever sets and reps were possible. My max effort work, if you will. High force was more important than acceleration but today it was time to back off a bit and use some of my new gained strength to feel the power and acceleration and increase work capacity a bit.
I chose 32 kg one arm swings for 10 sets of 10/10. No small workload for me. My all time best, done in Summer 2008 was 400 one arm swings, 20 sets of 10/10 and I haven't been close since. That workload was done on a lark and I didn't realize how much work it really was.
Today was not that bad although not easy I am very please with my strength, grip, endurance and power
I am pleasantly surprised when I see the video of how fast and strong, and how high they float, the swings are. Definitely compared to my 40kg and up swings:) But that's precisely the point; those heavier, lower, slower but HIGH force swings made these much easier. By making me stronger.
Nice to see it in actions
One arm swings 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 32 kg x 10/10 x 10 sets 200 reps 14,000 lbs work! I took video at set five just in case I didn't 'make' it but the above video is my last set.
Two hand swings 32 kg x 5 40 kg x 5 48 kg x 5,6,7,8,9,10 these went very well too. two hands are SO much easier after heavy one arms!
Barbell curls 45 x 8 65 x 5/5
getting used to these although they certainly were not "easy" or light. Just work
Pushups to single P bar 3 x 8, 10,10 !!!!!
haven't done these in awhile as it seemed they were making my shoulder ache worse but now that I've solved that problem i want to see if I can do them again. The sets and reps were easy and the shoulder felt perfectly stable. I did my reverse grip overhead work to make sure but I think it will be fine!
How nice to feel like I have normal shoulders again!
I've been going heavy and heavier and heavier and we all know what happens on the next level of this " tough guy" cycle: injured! Well I've learned my lesson and this week was a back off. Not at all, actually because I think I'm on the verge of injury, of approaching my 'red line' in terms of intensity or volume, but that I've been pushing the same button ( heavy) on these for quite awhile and now it's time to back off a bit and rebuild the quality.
I wanted to do some lighter swings with better float and height of the bells so I settled on the 20 kgs, It was the perfect choice ; the power was up and the acceleration better as well.
Still in the 90's so it was a sweaty one again and no fan either :) I love to sweat.
Double swings 2 16's x 10 x 2 2 20's x 10 x 15 sets 150 reps 13,200 lbs!
wow that adds up fast in tonnage! nice. I really had to set the torque in my left foot more than I remember to keep the load 'out' of my knee. More internal rotation than I recall needing but you do what the body says is right; or pay the price .
Sled drags ( shoulder straps) 75 lbs x 200 ft x 2 laps ( pr) 65 lbs x 200 ft x 5 laps
this was good but tough. VERY hot, the gas tank was now pretty low after swings and my left hammie was tight. Got it done and survived but it was just pure work and concentration.
Band curls ( black ) 3 x 10
the shoulders continue to be pretty much painfree and in the 'right' place. It's a freakin' miracle.:) No joke.
Now to get this left calf to unlock and we're good to go.:)
datsit.
Sisu/
Happy Independence Day tomorrow. There is no place in the World like America, no place I would rather live or be part of. The Idea of America was something that gave the opportunity of Individual Freedom and Liberty and there is little more we all need if we don't have that. :) We must be Strong to be Free. And stay free. :)
Pretty solid recovery from Saturday. No real issues save a tight ( as usual) left calf/soleus/knee. Presses and snatches were on the schedule today, in opposite order than last week. Also in order was 90+ degree sauna training.
Nice.
If you can't train in the heat you are not in shape in my humble opinion. And while I don't LIKE it I know its' making me tougher and stronger; and my joints love it so much. I vowed last winter NEVER to bitch about the heat again, I was SO sick of the cold. And I won't.
I would like some circulating air but I was too lazy to go get the fan so I suffered more. Good :)
My shoulders continue to act like normal shoulders, which is something I haven't experienced in decades so it's a bit confusing. So I thought I might do some reps and see how they felt. Haven't been able to in months. It went very well.
Clean and Press 16 kg x 5/5 x 3/3 20 kg x 5/5 24 kg x 3/3 x 4/4 x 5/5 x 2
48 presses with the 24k not bad.:) No pain or destabilization :) Things, after a slow 8 years are really moving in the right direction.At my young age of 56 :)
Snatch
Pressing last week after snatching really made it harder and I wondered if it would do the same for snatches this week. It actually seemed to make it better,easier.Shoulders were fully warmed up and my overhead position much more accessible. Nice.
Snatch 16 kg x 5/5 20 kg x 5/5 x 6/6 x 7/7 x 8/8 x 9/9 x 10/10 90 reps 3960 lbs
These actually flowed well and I consciously worked on keeping the bell higher in the crotch and staying a bit more upright on the downstroke. A little lesson from GS and it did help, at least with this weight. I cannot, however let my knees lock in the backswing. I tried that a few times and my back said hello immediately.
I can see how it really makes the ascent easier but I can't tolerate it yet so no go.Nice to be able to do ten rep sets no problem though.
Belt squat 40kg x 20 x 4 sets
Ok, heat catching up with me now. Barely got through the 4th set. Lake Rif on the mat.
Really, the two are the same to me and the stronger I get across the board the healthier I feel. And across the board means that, from stronger mobility and flexibility work to my walking to my lifting. Not just the weight I can put up.
The two used to be thought of as synonyms and the magazine of the same title years ago really captured the essence of what men of all ages wanted first and foremost. It makes no sense to sacrifice one for the other on any level and I know that soundly now. But I still want to lift some heavy things as often as possible while NOT tearing myself up.The KB swings, presses and snatches and their variations really seem to fit the bill for me as well as all the work I put in on mobility and correctives every day.
Today was a great payoff for all that. Decided on One Arm Power Swings as I wanted to go a bit heavy not have that much volume. I've never gone over 24 kg for one arms power swings and I think I only did that once. They are TOUGH.
I was hoping to be able to do 32 kg. I got a bit more
One arm Power swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 3/3
40 kg x 3/3
44 kg x 3/3
48 kg x 3/3!!!
52 kg x 3/3 !!!!
after I hit the 44 kg I thought that was going to be my top set! Well, no :) I figured that since I could do five one arms with the Beast I should be able to do a few power swings with it and I was right! And I just wanted to "feel' the 52 kg in one hand > it wasn't that bad!
I didn't take video since I didn't really expect to be able to do it! :) nice surprise.
Two Hand Swings
32 kg x 10
40 kg x 10
48 kg x 10
52 kg x 10
these went well much easier after one arms
Barbell curls
45 x 10
65 x 6
x 8 x 2
these went great. much stronger Back Press
1 strand x 10
2 stands x 10 x 2 these are way better as well. consistent progressions, that is the key to progress!
Strength, Muscle,Power, Endurance, Vitality
HEALTH Datsit.
Sisu/
Nice 90 degree temps today made getting started pretty easy. Not a problem warming up when it is HOT outside but I still took a short bath. It helps me mentally transition from work to training and gets some of the stiffness in my knee out from standing all morning.
Last week was double 24's so I thought 28's was a good call. I originally thought of a straight ladder from 5 - 10 reps but it turned out even better.
Double swings 2 16's x 10 x 2 2 20's x 10 2 24's x 8 2 28's x 6 x 8 x 10 x 4 sets 2 20's x 10 x 5 sets
These went great although it took longer than expected to really lock in the groove. that's why I did the extra sets with the 20 kg, I wanted more practice.
Sled Drag ( harness on shoulders) 5 laps of 200 feet. solid tied the front part of the harness together at the having it at the shoulder worked great. I could really lean into it and it didn't bother my back or stimulate the abs at all. My new position.
100 ups 30 reps. these are hard :) have to get the reps back up . Good gait mechanics. Doing them after the sled didn't make things easier.
Band curls single arm x 12, 10, 10 with lifeline red band.
Again, these supinated curls and the reverse grip front raise are keeping my shoulders centrated in the socket like nothing else! VERY happy with this result. ALways looking for the one button to push that will give me a postive domino effect and not the opposite.
The amount of pec, lats first rib. bicep, radiobrachialis and teres major release work I have to do has been cut by 7/8's or MORE! Crazy! but I'll take it.
Felt great all weekend,surprisingly, and didn't feel the need to do much mobility or stretching either day which is HIGHLY unusual. If I don't do it it's not because I don't need it it's because I'm just being lazy.
This time it was because Nothing really hurt or felt tight! I literally can't remember when that occurred. I mean literally can't remember a day. So I wanted to take advantage of what regular people must feel like and just enjoyed the days. I moved around a bit but was pretty lazy all weekend which was sweet. Having to CONSTANTLY move to keep from locking up gets pretty freakin' tiring. as well as boring. This was nice.
Plus I have the full hour from 6-7 am to mob and stretch and it worked out great. 1 pm Snatch one arm swing warmup' 16 kg x 5/5 x 3 snatch 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 x 10 100 reps 5300 lb
wow it's been awhile since I've done regular snatches with the 24 kg for any kind of volume and it felt like it! My groove felt off, I could feel my adductors working in a way they don't in the swing and the extra load on the back from the fast descent and reversal. LOTS 'O Work. But I can appreciate it again now in a different way.
Instead of bemoaning the fact I can't do 100's of reps in the GS fashion I now appreciate more how much forces and loads I have to deal with in my HS technique and how strong I have to be to use it.
Strong is Strong.
Double KB press 16 kg x 5 x 2 20 kg x 3 x 5 x 3 sets
wanted to try some double presses and see if my new found shoulder UN Impingement would have some carryover to the double press and it did, nicely Much more than expected. I played around with groove a bit and settled into what you see in the video.
Old fashion out and up technique. Not looking at the bell. It looks better in the video to me than it felt on the platform but I'm amazed I can do it. 24's are next if I wake up tomorrow and my shoulders are still good.
It's only been 10 days or so into this next shoulder mobility work so I expect it just keep getting better and better. It was just a while ago that I asked myself if I EVER would get my overhead position back and I really didn't think I would. Nothing I had done was working all that well and I had to keep doing it, a lot, daily. This one thing really made things change and turned the corner.
Just like the Thai squat for my knee and the " 100 Ups" running drill which re taught me how to walk again, this reverse grip overhead mob is teaching my shoulders where neutral is.If the joint won't get into and stay in neutral nothing much else works.
Belt squat 36 kg x 20 x 4 sets
these as always still rock.I want to get back to the Oly shoe again and see if I can make it work and target more quads instead of just "leg" . we'll see.
Another Pr :) I did three sets of 5/5 with this monster this morning and that's one more set than my last best. I want to be able to do 5 x 5/5 whenever I want and then once it becomes stronger start to work it more in terms of quality. Right now I'm just happy to survive it.
And survive it I did . I was ready too with good food and rest yesterday and a good nights sleep as well. I prepared mentally well for it also, pretty much knowing this is what I would do today. How strong it would be I didn't know but I knew I was ready to do it.
Last time with the Beast was the first week in June so it's been a three week cycle for it, Just about right. Training it once every three or four weeks is perfect. I need time with the 32, 36 40 and 44 kg bells as well, building strength, endurance power and technique with each. All of which will also challenge my grip and hip strength. Perfect.
One arm swings: 16 kg x 5/5 x 2 20 kg x 5/5 x 2 24 kg x 5/5 28 kg x 5/5 32 kg x 5/5 36 kg x 5/5 ( this bell ALWAYS challenges my left hand grip even more than the 48 kg does! weird) 40 kg x 5/5 48 kg x 5/5 x 3 sets Pr
This was as tough mentally as it was physically. Probably more. I really have a hard time that I actually did this BEFORE let alone today:) I had to fight to stay mentally focused the hard time and to make sure I wasn't just getting greedy and that it was in the 'safe' zone. NO desire to get hurt for a number or weight again. Ever.
The transfer is the scariest part for me, actually. Especially going from left to right. But going right to left scares me in a different way; I really have to make sure to get the bell squared away quickly and tame the arc perfectly. I don't want to go into the hole with my elbow bent OR not in balance. My back would not like being pulled over by this thing.
It went well. I did the third set starting with the right arm and it was tougher on the switch. Of course it just could have been fatigue. Either way I am seriously considering starting each set from a dead stop and just eliminating the transfer.It would be the safest way to just focus on the swing itself until it feels easier.
Plus when I switch right to left I usually turn the bell over( but not in the other direction) Juggling the beast isn't a good idea and it feels awkward not to. SO a dead start looks right Two Hand Power swings 40 kg x 5 44 kg x 5 48 kg x 5 52 kg x 5 40 kg x 10!
These felt easy! Solid lat engagement on the hike pass,good bell speed back and on the ascent as well! And I didn't feel anything but glutes and hips. :)
I will swing this one arm one day, I know that too.
Barbell Curls 45 x 10 55 x 10 65 x 8 x 2
Used a real Olympic bar instead of an exercise bar and like it much better. haven't had a texas power bar in my hands in a LONG time. Felt good as did the curls I plan on building this like a lift and not just an exercise for my biceps. I can get safely strong on these I feel.Although I have no desire to this used to be a competitive lift, part of the Strength Set : Curl, Bench press and Squat!
This is what evolved into the standard three lifts we know of as Powerlifting today. Very interesting
Back Press single band x 10 double band x 8 x 2 single band x 15
these still are working well and while, easier, double bands are still WAY tough. Lots to grow into.
This is a breakthrough for me. These were not hard or heavy at all and I can easily remember just a few short months ago when double 16's kicked my ass. I was just getting in my own way,technically, but it might have been the same if those 16's were double 40's, they were that hard.
I went into this thinking of this workout as a 'light' one instead of the top of the ladder as it has been. Being able to swing the double 32's did make a huge difference in strength and confidence.
My shoulders feel the best they have in years, literally, and I almost can't believe it. It's also amazing for me to look back at the last few months and realize how much pain I'd been in with those things. Almost constant. And just figuring out the right way to balance the structure and , BANG, the damn joint sits where it's supposed to and all the residual( well almost all) muscle tension and pain just dropped off. Crazy.
Good. :)
Full mob and stretchout this AM 6-7 Double Swings 2 16's x 8 x 3 2 20's x 8 2 24's x 8 x 10 sets 2 20's x 8 2 16's x 8 x 2
this was great. did some extra down sets to practice even more on the groove.
Sled drags 6 sets of 200 ft laps 1200 feet
First 2 sets with straps on hips, then 2 with power belt attached then back to straps on hips. This was interesting. With the straps on my hips they tend to slide down to the tops of the hip flexors SO I attached the strap to my old power belt and walked like I used to.
MUCH harder on the glutes but also on the lumbars. TOO much abs for me and it encouraged me to push on the belt like I used to when I was powerlifting and it brought back bad memories, lol. Back to the hips or will try again with straps on shoulders.
I also need to re incorporate different types of carries. rack walks, farmers walks bottoms up walks , etc. Being able to carry things, an assortment of things , is , as Dan John says, one of the essential strength patterns.
Band curls blue x 15 black x 10 x 3 sets Band Back press single red x 4 x 10
Love these and they are actually getting easier. especially the setup which involves a lot of external rotation mobility and strength in itself!
LOTS of curl grip overhead front raises throughout the day, with and without the stick. Love these. Need these. My shoulders thank you :)
Just restless all morning today, for no good reason. All the parts were attached and I'm happy to report that my shoulders seem to BOTH be in the right part of the socket, for the first time in so long I literally can't remember.
The undergrip overhead stick work is REALLY paying off and I still almost can't believe it. But given my 'unique' anatomy and orthopedics it makes sense in hindsight.With my hands supinated my elbows can get full lockout and my shoulders can get true torque and thus stability. Having to do almost NO myofascial release work, relative to what I have been doing and with almost no pain or undue muscle tension.
Crazy on the first order. I may actually regain my overhead position again.Along with realizing I had been twisting the wrong way my entire gymnastics career, realizing that the key to my shoulder stability is this externally rotated, supinated grip is unbelievable. Hey better late than never.
I"m just glad my shoulders stopped aching.
Snatches 16 kg x 5/5 x 2 20 kg x 5/5 22 kg x 5/5 x 6/6 x 7/7 x 8/8 x 2 rounds 104 reps 5096 lbs
this felt very easy and light, lol. All those heavy ass swings I've been doing are paying off. Now that I've accepted that the huge force loads on the HS snatch from the reduction and reversal of force on the downswing really DO kick one's ass I feel better about not being able to do as many reps.
Clean and press 20 kg x 1/1 24 kg x 1/1 28 kg x 1/1 x 3
wow, I expected presses to be easier after I was fully warmed up but it also tire me out.MIghthave to alternated starting exercises each week.
belt squats 32 kg x 20 x 4 sets Not too tough bu never easy. DB curls 3 sets of 10 with 20 lbs each these continue to feel "right". One day barbell, one day DB one day bands. datsit. Sisu/
VERY happy with this effort and today's training. Everything was on "go" this morning and I felt strong from the get. This new overhead stick stretch has been helping SO much and both shoulders haven't felt this stable in ages. Now that's a nice Pr if you will :)
Strong feels good and today I was strong. I was HOPING to get at least 5 x 5/5 in the one arm swing with the 36 kg after last weeks pr with the 44 kg but had it in the back of my mind if it felt light I would shoot for a ladder of 5-10 in it.
One arm Swing 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 28 kg x 5/5 32 kg x 5/5 36 kg x 5/5 x 6/6 x 7/7 x 8/8 x 10/10 72 reps :) 5760 lbs Lol, I was getting tired and wanted the pr of 10/10 so I skipped the 9/9 and just went for it.Groove felt good and all the parts stayed attached.
Two Hand Swing 32 x 10 40 x 10 x 5 sets
this felt light :)
Barbell Curl 45 x 10 55 x 8 x 4 sets Back Press single strand x 10 x 2 double strand x 10 x 2
Wow nice improvement there. Needed a little help to get the double strand in position to start( not quite enough external rotation yet) but the pressing was strong!This is definitely an important corrective strengthener and stays in the mix, as does the curls.
Lot of undergrip overhead stick raises throughout the workout and it also is a keeper and a key corrective strengthener.
Well, this was a nice surprise! I went to bed thinking that doing double swings with the 32's might be on the menu today and it worked out perfectly. I really want to make doubles the highlight lift of Wednesdays now and get a lot of work and practice in on my new favorite swing. As much as I used to hate them, that's how much I love them now.
Figuring out how to do them right had a lot to do with that change of heart,lol.
It also helped that a new stick stretch I'm doing might have actually got Both my shoulders in the most stable position they've been in in years. NO PAIN OR ACHE in either shoulder in who knows how long and that makes Mark a happy boy:)
Living with a pretty much constantly subluxed shoulder is not even close to fun.I'll go into it in more detail on another blog but suffice to say it's an extension of my new found love of curls, supinated arm and external rotation movements.
Ok, it's just an undergrip stick raise from thigh to overhead with completely locked arms.Sounds like nothing but there is big mojo on here for me. I used to be able to swing around a horizontal bar in this grip doing giants and stalders and hecht vaults and all kinds of other cool moves and I've forgotten to train this position for years.
The undergrip externally rotates the shoulder while the curl grip also lets me lock the elbow with my own unique arm carry position AND, most importantly, not only allows but encourages the correct downward scapula motion that is so hard for me to get when my arms go overhead in the pronated position.
Seems to be a nice transfer over, also, to the pronated position once the lower scaps get activated.
Honestly, I didnt' actually know if I would ever figure our the key to getting my overhead position back. this is the closest I've come yet to making that giant leap forward.
Two kb swings 2 16s x 10 x 2 2 20s x 10 x 2 2 24s x 8 2 28s x 8 2 32s x 6 x 3 sets! PR!! 2 22s x 10 x 2 sets
The second I pulled back on the 32's and they felt light in my hand I knew it was going to be no problem. The double swing is so comfortable for me now with the wide stance mimicing all those years of my power squat training, vertical shins really let my knees alone, wider also loads my hip preferentially to the back even in my low angle bottom position AND the wide stance allows for my arms to be pefectly straight in the bottom unlike one arms where I have to cross midline. The double 22s felt like toys :)
Two bell swings don't require this midline cross. Much easier on everthing. Not as much power but more strength to be sure. 140 lbs of bell is barely 20 lbs less my bodyweight :)) And there is much room for growth.
I definitely want double 36's as that IS my bodyweight.:))
OK double bulldogs would be cool, too:) Sled drags 65 x 200 ft x 2 75 x 200 ft x 1 ( too much on left knee) 65 x 200 1 800 total feet.
more tired in the knee than expected. plenty of work though
DB Curls 20 lbs x 8 x 4 sets want to do one day dbs, one barbell and one band curls
Band Back Press single red x 10 x 3 sets datsit. Sisu/
You never know when you are going to have a good workout and when you are just going to hang in and survive to train another day. And usually, I have found, that the days I do everything "right" are the hardest ones.
I got plenty of sleep yesterday, was hydrated, well fed, relaxed, got a full stretchout, etc. etc. etc. and was fine when I got up but sometime mid morning felt like I had been run over by a truck again! Like the barometric pressure dropped into the abyss. No such like. I was just run over by some severe ass DOMS from all the heavy bells I've been playing with.
I also have been trying to figure out where to put the health snatches and the presses as my shoulders can only take so much. So I decided to do just the health snatches today first. Not a good idea. TOO much of the press motion, even in the negative with little resistance doesn't seem to like my shoulders so I switched to ballistic snatches after five sets and these felt better, although rough. Haven't done many lately
Health Snatch 16 kg x 5/5 x 2 20 kg x 5/5 x 6/6 x 7/7 x 8/8 Ballistic Snatches 20 kg x 9/9 x 10/10 x 3
better but still achy and sore. and I haven't done anything. Oh well,just chalk this one up to practice.
KB Press 20 kg x 1/1 24 kg x 1/1 x 5
Felt guilty about doing so little so I tried some presses and they went great! Actually warmed up and they were more speed presses than anything. Excellent! But I didn't want to tempt fate anymore than I had so I called it Belt squats 40 kg x 20 x 4 sets
I own a 44 kg bell but it is an ugly mutant of a thing. It's at least 10 years old and I was happy to get it at the time from an small manufacturer because there were NO 44 kg bells being made at the time. But the handle is too thick, the surface paint slippery and it's just ugly.
Since I am actually USING these weights now I thought it was time to invest in a proper 44 kg and I got a great deal on a Dragondoor bell with the latest e finish so I grabbed it. It's SO much nicer than my mutant bell but it weighs the same so swinging it isn't that much easier. A bit because the handle is thinner and symmetrical but weight wise, the same amount of work :)
Yesterday was a mutant day in itself with non stop demo's from 5:45 am until 1 pm. I don't I've ever done this much demonstrating in a day in ALL the years I've been doing personal training and that's a lot.I was seriously cooked at the end of the day but VERY happy to see that nothing was tweaked or twisted this morning, and I wasn't even as sore as normal? Very strange indeed. But, I'll take it!
30 minutes yoga/ foam rollout
One arm swings 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 28 kg x 5/5 32 kg x 5/5 36 kg x 5/5 ( this is where it gets 'real') 40 kg x 5/5 44 kg x 5/5 x 3 sets! PR Not bad at all. Never done more than one set of these and was thinking of five sets but had more work to do on two handers. Nick did a set of 5/5 with the 52 kg ONE HANDED!
Joe had no problem with it either
Two Hand Swings 32kg x 10 40 kg x 10 44 kg x 10 52 kg x 10 ( some nice big jumps here for a change :) 40 kg x 10 36 kg x 10 32 kg x 20 !
these went great! Very strong and powerful. I keep saying it but it's such a blessing to be able to do this exercise after all these years. It's everything I thought it was and much more.
Barbell curls 45 x 10 50 x 8 55 x 8 x 6
ah, getting stronger. these are here to stay. my shoulder likes them very much.
Band Back press
4 sets of 10 with SINGLE red band. LOL when this thing showed up I tried it immediately and immediately got my ass handed to me :) Even with ONE lonely band it was TONS of tension. Of course I did the back press in front of me ( wrong position) making it WAY harder but even with it in the back it's not light at all and I tried two bands today at the end and I am no where close so I have tons of work to do.But this is a keeper as well.
It was a weird day today and I was supposed to get to my training earlier than normal,not extra late. The phone call that caused the issue was important, more important my getting to do some snatches and drag the sled early but it wasn't what I had planned and time for me is an issue for training.
I train in a fasted state and I'm at the very edge of being able to function strongly in my workout after getting up at 3:45 am and working though 7 or so clients in a row when I train the right time. Push it back an hour or so and the session can get very rough very quickly. Especially if the body is tight and not happy to begin with.
But I want to be able to go with the flow and not stress despite any situation and be as strong as I can in adverse conditions and this is the practice and training for it. I wasn't starving, I wasn't feeling weak, I just wanted to get the damn thing over and end that section of my day. Get some food, a nap and get ready for the second half.
So I just told myself to settle down, accept the inevitable- the workout I had planned- as well as the uncomfortable-ness of the situation and just get to work.
And it got really quiet. Inside and out. I just did the sets and reps as best I could and didn't ask myself any of the normal questions- should I cut this short? Is this really necessary today? Shouldn't you be more rested? And just did it. And it was fine. Better than fine. Almost peaceful. No hunger, no lack of strength or energy. No hurry.
And while it wasn't my best workout ever it certainly wasn't the worst.I was strong and just tired from a long workday and an early wakeup. No biggie.
The video above looks way better than it felt, that's for sure.:)
HeathSnatch 14 x 5/5 16 kg x 5/5 20 kg x 5/5 24 kg x 5/5 x 8 sets Regular Snatch 20 kg x 8/8 x 3 sets
Decided to throw in some regular ballistic snatches just to keep in touch. I also realized that presses on monday and negative presses on Wednesday are not going to work. Not sure I am going to re position these exercises ,as I want to keep both in the schedule) but one day apart ain't it. Shoulders were beat.
The Health snatches felt great, the bell felt like and the shoulders behaved. But I could tell I had done some heavy presses on Monday.Things were just TIRED. The groove felt good though
Sled drag 65 lbs x 200 ft x 5 1000 feet
these felt great. this I love to do outside.
Cable curls and band rear delts 3 x 10 and 20 each
just locking out the elbow and resetting the shoulder.
Long long ago, when I was still a competitive powerlifter and a complete WSB devotee I hurt my lower back. Pretty good one too, but I was in the middle of preparing for Master's Nationals and I still wanted to compete( I was still greedy and stupid back then. Tough, but greedy and stupid).
I only knew how to train for power meets using the WSB volume approach and I was at a complete loss as there was NO way I was going to be able to tolerate even CLOSE to the amount of work the Westside system requires.
So my genius wife, the queen of uncommon sense asks me, "why can't you just do enough not to hurt yourself?" What? I had never even considered that but it made perfect sense. At least for this meet. do just enough work on each lift to keep my strength up, and perhaps make some progress but not beat yourself up with volume.
In the squat I could tolerate about 6-8 total reps INCLUDING WARMUPS. Ouch. That's nothing. Bench press a bit more and I wasn't doing much deadlifting at all. I was focused on the squat.So how to make just 5-6 squat reps into an entire workout as I got ready for probably my last shot at an Elite total.Oh yea, forgot that part, I had my sights on an ADFPA Elite 1500 lb total at 181 drug free and 44 years old.Very specific numbers.
I decided to look at EACH part of each squat as a rep onto itself.Getting tight under the bar- a rep-unracking the weight- second rep- walking it out- third rep- getting tight before the descent- forth rep- the descent- number five- the ascent and hold- six and seven-walking it in- eight.
So EIGHT reps or parts in just ONE single squat rep. This type of thinking also allowed me to REALLY focus on perfecting every single part of the rep. After all, the contest was ONLY about how much I could squat ONCE. NOT how many reps with what weight I got in my workout 3 weeks before.Just one rep. Three tries but only one counted.
I tend to enjoy training much more than competing and I can get lost in "winning the workout". This back injury wouldn't let me do that anymore.
But if I could manage 8 singles in a workout that was actually 64 separate elements; reps, pieces that were being trained that workout. That's some volume right there:)
It took some getting used to but my aching back wasn't exactly spurring me onto doing tons more work anyway. I was hanging on by the skin of my teeth but lo and behold I was making my numbers and feeling stronger. All I was focused on was the 3 attempts at the meet.And the ONE rep that gave me my goal weight.
Plus it was great actual practice for the actual meet, where you have just a few warmups and only three attempts to get your number. That's all that really counts.
This worked great and I ended up with a solid 529 as a third attempt after getting called on depth on the second. I had hoped for 545( triple bodyweight) but I was happy with this. I ended up missing my Elite total by a mere 15 lbs ( 1485) when my back said no to a third attempt 529 deadlift and I was left with 501.Oh well that was my last three lift meet and it was a lifetime PR total, even if the individual numbers weren't that high.
I should have worn a better suit but that's another story :)
The point is that for real lifts like the squat, bench press, deadlift or any Olympic lift or Strongman type lift the max lift is the goal. Reps are for building, singles are for testing.
And for keeping your strength up when you're hurt :)
My presses have been coming back strong but I have no desire to do sets and reps here anymore. I don't need the shoulder mass and my stability problems always seem to come about on rep sets, not singles.
But I want to be within spitting distance of my 1/2 bodyweight press all the time and this is how I will be able to do it. My weight today was 156.4 so I only need to press the 36 kg. No problem.
So singles it is and I try now to focus on all the reps within a single in the KB Clean and Press. LOTS going on here and it's actually fun now too. Plus I can do multiple sets of singles and find them getting better and stronger and faster as I warm up.
After last weeks stacked presses it was back to regular KB press. I have to find another variation that I can do and that likes my shoulders too. Bottoms up will be next up. Tough tough work there, too. LOTS of tension. Less total sets for sure.
KB press 16 kg x 3/3/ x2 20 kg x 2/2 24 kg x 1/1 28 kg x 1/1 x 10 sets
each set got easier and better. Really gave me a chance to focus on each aspect.
Double cleans 2 20's x 5 x 2 2 22's x 5 x 5 sets
this was tough! hot today and this was some work
Belt squats 36 kg x 20 x 25 x 30 x 40 Pr 115 reps
that was good and TOUGH! Had to get Tracy in the gym to count my last set reps to make sure I did them. it was actually easier that the 30 rep set. Reverse Woodchop blue band 3 x 10 reps left side only.
glad to add this old favorite exercise back in. used this extensively in the early 2000's for my back rehab. Really gets my left glute ,right erector and left to right T spine rotation - all my weak points. I've been avoiding it for years in search of better moves than this old school "functional" exercise but I think it's time to ressurect it!
Barbell curls 45 lbs x 5 x 8
these were actually hard and my biceps were tired, lol. Not used to the work even as paltry as it is.
I wanted to go heavy today but wasn't sure how things would pan out. I would have been plenty happy with just 40 kg one arms but all systems said go and I actually got TWO sets of one arms with the 48 kg.A pr of sorts. This wasn't a great physical day but that's precisely the point. I want this weight to be a regular workload, not a peak effort and that's what I'm building too.
I didn't transfer because I didn't want to risk it as my shoulder is much better but the forearms are still a bit wonky and catching the bell on the fly is a skill in itself. The first set was done one arm at a time as well.
Definitely not as strong as my last effort but solid work nonetheless. Lots of great yoga, muscle tissue work and correctives yesterday and that definitely helped as well.
One arm swings 16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 28 kg x 5/5 32 kg x 5/5 36 kg x 5/5 40 kg x 5/5 44 kg x 5/5 48 kg x 5/5 x 2! 32 kg x 10/10
Two hand Power swing 32 kg x 5 40 kg x 5 48 kg x 5 52 kg x 5 !
First time ever trying, and doing, power swings with this bell. I can see where it's not that great dimensions for cleans, presses or snatches but it's great to swing! Really has a nice feel to it,and, as I've written before, actually feels lighter to me than the 48 kg.
I can't imagine one arms with it though, especially with the handle which is not only THICK but slippery too. I could wrap it with athletic tape though, that would work :)
Barbell curls ! 45 lbs x 8 x 5 sets
these felt great as well again. I can actually see building this up as a solid lift itself. A classic power bodybuilding move.
Back Press jerry rigged with dyna bands 3 x 10 good feel. can't wait to get my real ones :) datsit. Sisu/
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