nothing but swings on a sunday and it went like this-
8 x 20 16kg 2hd swings
17 x 20 20kg 2hd swings
10 x 20 16kg 2hd swings
this started well and got so so tough about set 20 i almost quit but using all the mental strength i could muster i battled on and made it through to the finish
tried a warm down on the x trainer - 100 revolutions counted on right turn - my hip wasnt too sure about this but i had just done 700 swings?? so maybe it is an option to try this as a way of increasing my workout time on the days where they are a little short (v02 and heavy snatch days??)
sisu sng
Sunday 30 June 2013
Saturday 29 June 2013
Back and shoulders.......
Swapped this round and trained back first - haven't done rows for a few weeks and found them tough today but loved the burn!
Followed with shoulders and again been a couple of weeks and these were a struggle but I adjusted the reps/weight scheme and manned it out !
Went like this -
Back
10/10 x 2 x 2 20kg kB row
10/10 x 4 24kg kB row
10 x 3 46kg bb row
Shoulders
10 x 2 DBL 11kg dbell press
10 x 26kg bb press
10 x 28.5kg bb press
8 x 31kg bb press
8 x 36kg bb press
6 x 38.5kg bb press
6 x 41kg bb press
Hell yes - done it but love the pump!
Sisu sng
Thursday 27 June 2013
Heavy snatch/high pulls....
This was a bit tough after v02 snatches yesterday but I did have more energy for it so that was a bonus
Snatches went very well and concentrated hard on form but really do need to start and lead with my left hand as when I tire it is always the left side form that suffers - and it is my weaker side anyway ..... MENTAL NOTE TO SELF LEAD WITH LEFT ON HEAVY WORK!
Substituted 24kg snatches with high pulls and will for a few weeks before returning to the very heavy snatch just try and build some extra strength and improve my snatch technique that said high pulls were good and DID lead with left
Went like this
5/5 x 2 16kg snatch
5/5
6/6
7/7
8/8
9/9
10/10 x 2 - 20kg snatch
3/3 x 5 24kg high pull
Shagged sng!
Wednesday 26 June 2013
v02 snatch, 30 sets of 7.......
Oh my this was fun - I really do like v02 - form was awful for first few sets but got it right by set 7 and then the bell flew up and flowed through the arc just as it should......happy bunny!
30 x 7 16kg snatch 15/15
BOOM
sng
Tuesday 25 June 2013
Workout 2.......
Split workout in two today to fit around family life and it worked OK so I always have the option if needed, it may just save a workout from been abandoned in future?....
Heavy swings went like this -
20 x 5 16kg 2hd swings
15 x 5 20kg 2hd swings
12 x 5 24kg 2hd swings
5/5 x 5 24kg swings - very tough reps but felt good
8 x 5 DBL 16kg swings - better than last attempt - just got to get stance right..
All good sng
1st part of workout done...... More to follow...
Arms
6 x 10/10 6kg dbll kickbacks - owwww
Supersetted with..
6 x 10 12kg triceps extension (overhead)
6 x 10/10 11kg curls
Supersetted with..
6 x 5 DBL hammer curls
Oww that hurt but loved the pump..
Heavy swings to come when kids are in bed
Layers sng
Monday 24 June 2013
Mondays........
Despite the new schedule which suggested a rest day - I trained because I rested yesterday.......
Didn't go mad just repeated what I did last week to keep the wheels turning
Went like this -
10/10 x 5 16kg snatch lead with the left hand
5 x 10 16kg 2hd swing
5 x 10 20kg 2hd swing
5 x 10 24kg 2hd swing
Felt good and strong and worked on technique for both snatch and swing
Start the new schedule tomorrow, weigh In tomorrow
Day 1 of the die has gone well :)
Sng
Didn't go mad just repeated what I did last week to keep the wheels turning
Went like this -
10/10 x 5 16kg snatch lead with the left hand
5 x 10 16kg 2hd swing
5 x 10 20kg 2hd swing
5 x 10 24kg 2hd swing
Felt good and strong and worked on technique for both snatch and swing
Start the new schedule tomorrow, weigh In tomorrow
Day 1 of the die has gone well :)
Sng
time for a change.............workouts and life!
due to work load on my "snatch" day i am going to have to split it over 2 workouts as it is just too much in the 1 session and my hands cant take it - so i am going to add in an extra days training
so the plan will look like this - (may change depending on how it works!)
Monday - rest
Tuesday - heavy swings/doubles+arms
Wednesday - v02 snatch (16kg build to 60-80 sets)
Thursday - heavy snatch (build to 5min/20kg test)
Friday - rest
Saturday - shoulders,back, chest (rotate workouts)
Sunday - high volume swings (16kg+20kg)
this brings in an extra days training and will help towards my other goal
finally i'm pulling my finger out and I AM going to get in some sort of shape - got a diet plan to follow and the right frame of mind so here goes - watch this space!
the extra training day will help
that's all sng
Sunday 23 June 2013
Saturday 22 June 2013
Back at it....
Back from hols yesterday and back to training today.....
Took it easy ish and repeated Monday workout of -
5 x 10 16kg 2hd swing
5 x 10 20kg 2hd swing
5 x 10 24kg 2hd swing
10/10 x 5 16kg snatch
Tough going sweat like a pig but its done :)
Sng
Thursday 20 June 2013
Holidays.......
Eaten too much, drunk more than normal - but on the plus side walked miles been in the pool a couple of times and had great fun with Yvette and the boys
Big downside = fuck awful bed resulting in not much sleep and big style pain in my back and hip NOT GOOD
that's all sng
Monday 17 June 2013
Holiday workout.....
This wasn't planned rather shamed into it by William (2 yrs old) when I was packing the stuff in the car he said "daddy not working out ?? Oww that's not good!" So I applied myself in what little time I had as follows -
5 x 10 16kg 2hd swings
5 x 10 20kg 2hd swings
5 x 10 24kg 2hd swings
10/10 x 5 16kg snatch
That's willy bomb!
That's all til Fri/sat???? Sng
Sunday 16 June 2013
Floor press, bent laterals and curls.........static kinda stuff!
Decided that I couldn't let the pain stop me so did a very static workout that wouldn't involve much hip!
Went like this -
10 x 2 sets 2 10kg dbll press
10/10 x 2 12kg kb floor press
10 x 2 sets 2 10kg dbll press
10/10 x 2 12kg kb floor press
10 x 4 sets 2 10kg bent laterals
5/5 x 6 tricep kickbacks (5kg plate) - owww!
10/10 x 6 10kg dbll curls (alternating reps)
10 x 6 dbll triceps extension
This was tough and the kickbacks were the hardest thing I've done in 10 years!! No wonder I've avoided them eh?
I guess its good to mix things up now and again and this was forced so why not
Latters sng
Sent from my BlackBerry® smartphone on O2
Went like this -
10 x 2 sets 2 10kg dbll press
10/10 x 2 12kg kb floor press
10 x 2 sets 2 10kg dbll press
10/10 x 2 12kg kb floor press
10 x 4 sets 2 10kg bent laterals
5/5 x 6 tricep kickbacks (5kg plate) - owww!
10/10 x 6 10kg dbll curls (alternating reps)
10 x 6 dbll triceps extension
This was tough and the kickbacks were the hardest thing I've done in 10 years!! No wonder I've avoided them eh?
I guess its good to mix things up now and again and this was forced so why not
Latters sng
Sent from my BlackBerry® smartphone on O2
F@ck........
Injured - ran 70 metres yesterday at full tilt trying to avoid a monsoon like shower
What a mistake - my hip that I protect from further damage everyday - now feels like it is totally out of shape if I sit it hurts, if I stand it hurts, if I lay down it hurts and walking well that's a bloody nightmare!
Not happy
Sng
Wednesday 12 June 2013
Vo2/heavy, heavy snatches...........
Great workout, only downside was the temperature - it ws around 16c and I was sweating heavily which made gripping the bell very tough.....
The 24kg on the left was very unstable on the 1st set - so switched the start hand to the left which helped and all be it the were bloody hard it did make the move more solid - right side was good, not great but good :)
Managed to rip a callous of my left hand on the drop of the 24kg and feels close on a right hand callous too :(
Went like this -
22 x 7 16kg vo2 snatch 15/15
6/6 x 5 20kg snatch
3/3 x 6 24kg snatch
6/6 x 5 20kg snatch
Done and dusted......sng
Sent from my BlackBerry® smartphone on O2
The 24kg on the left was very unstable on the 1st set - so switched the start hand to the left which helped and all be it the were bloody hard it did make the move more solid - right side was good, not great but good :)
Managed to rip a callous of my left hand on the drop of the 24kg and feels close on a right hand callous too :(
Went like this -
22 x 7 16kg vo2 snatch 15/15
6/6 x 5 20kg snatch
3/3 x 6 24kg snatch
6/6 x 5 20kg snatch
Done and dusted......sng
Sent from my BlackBerry® smartphone on O2
Tuesday 11 June 2013
Monday 10 June 2013
2nd cycle of high(er) volume swings........
The for this cycle is to achieve the same volume 900 swings in around 45 mins using the heaver bell for half of the reps .......
Week 1 went like this -
5 x 20 16kg 2hd swings
15 x 20 20kg 2hd swings
10 x 20 16kg 2hd swings
Had an additional minutes rest after each 10 sets - this was straight forward and rewarding - sweat like a pig I was dripping from head to foot - and even though the sts were high reps ai had little pain in lower back so form must have been reasonable :)
That's all sng
Sent from my BlackBerry® smartphone on O2
Week 1 went like this -
5 x 20 16kg 2hd swings
15 x 20 20kg 2hd swings
10 x 20 16kg 2hd swings
Had an additional minutes rest after each 10 sets - this was straight forward and rewarding - sweat like a pig I was dripping from head to foot - and even though the sts were high reps ai had little pain in lower back so form must have been reasonable :)
That's all sng
Sent from my BlackBerry® smartphone on O2
Saturday 8 June 2013
Hot, hot, hot - shoulders, back and biceps....
Cracking weather again so got out in the garden and trained hard and heavy......
Kettlebells only (almost) workout again and saw improvement again - I was slightly disapointed with the gains on left side but there was gains and that is what matters...
Went like this -
Shoulders
10 x 2 dbl 10kg dbll press
10/10 x 12kg kb press
1/1 x 2 12kg bottoms up press - huge improvement no wobble or support :)
10/10
9/9
8/8
7/7 16kg STRICT military press
1/1 x 2 24kg push press - not sure what to make of these, felt strong but nought special
10/10
9/9
8/8
7/7 20 kg kb press - all strict on right side, left side 5 strict for 3 sets 2 strict on last set - good :)
Back
10 x 2 dbl 16kg kb row
10/10/10/10 x 2 20kg kb row
10/10 x 2 24kg kb row
46kg x 10 x 2 bb row
Biceps
10/10 10kg db curls (altenating)+10 dbl 10kg db hammer curl x 3
This was amazing I so enjoyed training outside - and love to see progress and today was progress!!!
That is that sng
Sent from my BlackBerry® smartphone on O2
Kettlebells only (almost) workout again and saw improvement again - I was slightly disapointed with the gains on left side but there was gains and that is what matters...
Went like this -
Shoulders
10 x 2 dbl 10kg dbll press
10/10 x 12kg kb press
1/1 x 2 12kg bottoms up press - huge improvement no wobble or support :)
10/10
9/9
8/8
7/7 16kg STRICT military press
1/1 x 2 24kg push press - not sure what to make of these, felt strong but nought special
10/10
9/9
8/8
7/7 20 kg kb press - all strict on right side, left side 5 strict for 3 sets 2 strict on last set - good :)
Back
10 x 2 dbl 16kg kb row
10/10/10/10 x 2 20kg kb row
10/10 x 2 24kg kb row
46kg x 10 x 2 bb row
Biceps
10/10 10kg db curls (altenating)+10 dbl 10kg db hammer curl x 3
This was amazing I so enjoyed training outside - and love to see progress and today was progress!!!
That is that sng
Sent from my BlackBerry® smartphone on O2
Friday 7 June 2013
Heavy swings in the sun.......
Due to the real hot weather -. Tailored this workout and kept it short and sharp......
Still proving very tough just because of the weather and in small part due it my hands been tender....still!
Went a bit like this -
15 x 5 2hd 16kg swings - otm
12 x 5 2hd 20kg swings - otm
10 x 10 2hd 24kg swings - otm
5 x 8 dbl 16kg swings - otm
Really need to stick to 2hd swings as my hip is far better suited to them - got though this WITH NO PAIN!!
Concentrated on the hip thrust and glute clench - felt a better move with 2hds on the bell
Ttfn sng
Sent from my BlackBerry® smartphone on O2
Still proving very tough just because of the weather and in small part due it my hands been tender....still!
Went a bit like this -
15 x 5 2hd 16kg swings - otm
12 x 5 2hd 20kg swings - otm
10 x 10 2hd 24kg swings - otm
5 x 8 dbl 16kg swings - otm
Really need to stick to 2hd swings as my hip is far better suited to them - got though this WITH NO PAIN!!
Concentrated on the hip thrust and glute clench - felt a better move with 2hds on the bell
Ttfn sng
Sent from my BlackBerry® smartphone on O2
Wednesday 5 June 2013
Snstch cycle 3 week 1...........dropped a clanger!
I knew this was going to be hard.....but had no idea how hard!
For te 1st time ever I had to bail mid rep to avoid ripping my arm off whilst snatching the 24kg bell
Went like this -
20 x 7 16kg v02 snatch 15/15
5/5 x 10 20kg snatch otm
3/3 x 5 24kg 45-60 seconds rest (ish)
This was so hard - in the main due to a stiff hip and v sore hands other than it was doable and I will try to progress ths cycle as planned
That is all sng
Sent from my BlackBerry® smartphone on O2
For te 1st time ever I had to bail mid rep to avoid ripping my arm off whilst snatching the 24kg bell
Went like this -
20 x 7 16kg v02 snatch 15/15
5/5 x 10 20kg snatch otm
3/3 x 5 24kg 45-60 seconds rest (ish)
This was so hard - in the main due to a stiff hip and v sore hands other than it was doable and I will try to progress ths cycle as planned
That is all sng
Sent from my BlackBerry® smartphone on O2
more plans.....heavy swing cycle
due to the lack of bells in my garage gym (aka the dungeon) - when looking at this heavy swing cycle i had to keep the volume high to ensure a good work load - and these 2 weights are heavy "for me" - i could swing a 28kg or maybe a 32 but dont have them available (yet) so this is based on getting to numbers with the heavier weights with a view to improving my snatch for a 20kg test in the near future -
HEAVY swing
cycle – 12 weeks – building to 1 min
sets/20kg and 30 sec sets 24kg
|
Wk
|
16kg
|
20kg
|
24KG
|
|
1
|
100
|
12/12 X
13
|
6/6 X 12
|
|
2
|
100
|
13/13 X
11
|
6/6 X 14
|
|
3
|
100
|
14/14 X
11
|
7/7 X 14
|
|
4
|
100
|
15/15 X
9
|
7/7 X 16
|
|
5
|
100
|
12/12 X 13
|
6/6 X 12
|
|
6
|
100
|
15/15 X
11
|
8/8 X 14
|
|
7
|
100
|
16/16 X
9
|
8/8 X 16
|
|
8
|
100
|
17/17 X
9
|
9/9 X 16
|
|
9
|
100
|
18/18 X
7
|
9/9 X 18
|
|
10
|
100
|
12/12 X 13
|
6/6 X 12
|
|
11
|
100
|
19/19 X
7
|
10/10 X
18
|
|
12
|
100
|
20/20 X 5
|
10/10 X 20
|
thats all sng
Monday 3 June 2013
High volume swings.......900/37.5 mins
This has been my goal for 12 weeks and finally got there (all be it a day late) - can't say it was easy because it bloody wasn't - it was practically the hottest day of the year so far, I was tired and in all honesty I couldn't be ARSED!!
But I forced myself and got through it without dyng! Just.....
Went like this -
All 16kg 1hd swings
20/20 x 10 - 60:30 400 swings
15/15 x 10 - 45:30 300 swings
10/10 x 10 - 30:30 200 swings
So 900 swngs/37.5 mins
Lower back, right hip and hands all cried out and hurt like hell in turn
Sometimes I hate fucking kettlebells..........
Sng
Sent from my BlackBerry® smartphone on O2
But I forced myself and got through it without dyng! Just.....
Went like this -
All 16kg 1hd swings
20/20 x 10 - 60:30 400 swings
15/15 x 10 - 45:30 300 swings
10/10 x 10 - 30:30 200 swings
So 900 swngs/37.5 mins
Lower back, right hip and hands all cried out and hurt like hell in turn
Sometimes I hate fucking kettlebells..........
Sng
Sent from my BlackBerry® smartphone on O2
MAY 2013 - the numbers......
Snatch 1338 = down by 176 reps - in the main due to the snatch test and increase in weight
Swing 3892= up by 1032 reps - due to increased volume and 1 x additional w/o
kb press 450 = up by 30 - much of a muchness
bb press 122 = down by 8 - 1 x w/o kb only
kb row 560 = up by 130 - due to increased work and 1 x kb only w/o
bb row 78 = down by 60+ again 1 x kb w/o - also been going much heavier for fewer reps
full review to follow......................maybe
Swing 3892= up by 1032 reps - due to increased volume and 1 x additional w/o
kb press 450 = up by 30 - much of a muchness
bb press 122 = down by 8 - 1 x w/o kb only
kb row 560 = up by 130 - due to increased work and 1 x kb only w/o
bb row 78 = down by 60+ again 1 x kb w/o - also been going much heavier for fewer reps
full review to follow......................maybe
Sunday 2 June 2013
Oh my I'm sore......workout postponed!
Both shoulders and back hurt like stink today! I knew during the session yesterday I was working had - but its a while since I have felt like this......
So I have decided to leave my high volume swings until tomorrow - it will mean training 2 days on the bounce (swings/snatch) but I can cope with that - providing I recover a little between now and then
Laters sng
Sent from my BlackBerry® smartphone on O2
So I have decided to leave my high volume swings until tomorrow - it will mean training 2 days on the bounce (swings/snatch) but I can cope with that - providing I recover a little between now and then
Laters sng
Sent from my BlackBerry® smartphone on O2
Saturday 1 June 2013
More heavy stuff........
Plan went a bit scewwiff this week and despite my best efforts friday didn't happen BUT managed to get an hour today and filled it wisely with kettlebells, barbells and dumbells.....
Went like this -
Shoulders
10 x 2 10kg dumbell shoulder press (strict)
5 x 5 dbl 16kg kb press (strict)
28.5kg x 10 x 2 bb pess (strict)
5/5 9kg lat raise
38.5kg x 8 x 2 bb press
5/5 9kg lat raise
42kg x 6 x 2 bb press - tough tough tough almost failure and pass out!
5/5 9kg lat raise
Back/biceps
10/10 x 2 x 2 20kg kb row
5/5 10kg curl+5 hammer
10/10 x 3 24kg kb row
5/5 curls + 5 hammer
46kg x 10/8/6 bb row - almost failure heaviest yet!
5/5 curls+5 hammer
Body almost gave in - not sure why - maybe as I was on empty and still got heavy swings/snatch test in my legs
But it was a good test of the mind and body and very pleased I manned it out
Laters sng
Sent from my BlackBerry® smartphone on O2
Went like this -
Shoulders
10 x 2 10kg dumbell shoulder press (strict)
5 x 5 dbl 16kg kb press (strict)
28.5kg x 10 x 2 bb pess (strict)
5/5 9kg lat raise
38.5kg x 8 x 2 bb press
5/5 9kg lat raise
42kg x 6 x 2 bb press - tough tough tough almost failure and pass out!
5/5 9kg lat raise
Back/biceps
10/10 x 2 x 2 20kg kb row
5/5 10kg curl+5 hammer
10/10 x 3 24kg kb row
5/5 curls + 5 hammer
46kg x 10/8/6 bb row - almost failure heaviest yet!
5/5 curls+5 hammer
Body almost gave in - not sure why - maybe as I was on empty and still got heavy swings/snatch test in my legs
But it was a good test of the mind and body and very pleased I manned it out
Laters sng
Sent from my BlackBerry® smartphone on O2
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