Just swinging .....

Needed to work out - but also aware that I have wk'ed Very Hard recently so backed off a little with the following -

16kg 2 hd swings + 20kg clean/squat combo

20 2hd x 20 sets 30/30

8 clean/3 squat l/r
5 clean/2 squat l/r
3 clean/1 squat l/r

Just the trick 20 plus mins wk and a fw squats to stretch out my legs

Note: have sore right biceps and forearm?? Maybe from holding Oliver for hr plus on sat??

Laters sng


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reset....

Weight = 14st2lb

milk = 2.5
breakfast = almonds, porridge 6
snack = cup cake 4
lunch = soup, chicken, fruit 3
snack = fruit 1

leaves 10.5 for dinner - not gonna happen on this occasion due to poor shopping choices but hey ho gotta start somewhere - i guess i start by using extras from exercise !

update

 Dinner = Sausage, pasta sauce,green veg 17

allowance = 27 (ideally 25)
todays total = 32.5

5.5 over - down in the main to the fact that the sauasage i bought were so high in fat/calories OMG - if i could afford it i would have binned them!

so not the perfect start but a start all the same

kettlebell swing/clean/squat w/o to follow

sng

Only gone and done a double.....

After this mornings shoulder work I was tired and pumped - but as the day went by I got the itch to do some ballistic kettlebells

So kids to bed, wife out for a run! And I did the following -

16kg Swing/snatch combo

5/5 1 swing/1 snatch x 15 sets

Started on the minute +/-35secs wk - took additional min rest every 5 sets

This was bloody tough - but one I think I will do again and build on?

Laters sng

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Heavy shoulder wk/out .......

Been reading Rifs blog for a long time and it's a great source of info re anything kettlebell or strength training in general
An article he wrote this week advised on stance/positioning for kettlebell military press - giving you a stronger more stable start point and pressing from the hip upwards rather then trying to muscle it up using just the delts

So shoulder w/o as follows -

Military press strict
W/up
12kg 5/5 x 4 sets
16kg 5/5 x 4 sets

20kg 5/5 x 10 sets

Bent over laterals 6kg club @balance point

10/10 x 5 sets

Felt real strong in new position but shoulders fatigued quickly but managed to keep good form on right side - had to use some push on left side last 2 reps on almost all 20kg sets

Shoulders = toast

NICE that is all sng



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Heavy swings......

Rested on Wednesday after the high volume snatches on Tuesday I felt wiped out.....

Today's workout went as follows (don't ask why as I have no idea why I picked up the 20kg) -

10 2hd x 10 sets
5/5 x 10 sets
10 sw/tr x 5 sets
5/5/5/5 x 5 sets
10r x 5 sets
10l x 5 sets

500 swings 25 mins - bloody hard sweat buckets - lower back and right hamstring not happy???

When I ran and dieted all the time and was at my fittest/ lightest - I had to on a regular basis hit the reset button
This allowed me to take my mind of the diet regimen for a short while but was always followed by pressing the "reset" button and knuckling down to it and undoing any short term damage

Time for a reset !

Training has been and is going well, I'm strong and reasonably fit - diet wise I couldn't put into words where I am cos "fuck knows!"

So let's get the weekend out of the way - think hard and decide just how I'm going to go about this and the "reset" Monday morning

Back tomorrow to fill in the gaps!

That's all sng

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Back with a bang.....

After what seems like an age (wednesday) i have finally pulled my finger out and done some serious hard work

Basically my body needed to recharge and for once i listened to my body and took a long weekend (5 days) off - for the last 2-3 weeks ive found it hard to get out and wk out and if im honest i knew what i needed but was been stubborn - everything hurt and i struggled to get to the end of each session

Today i got back to it with a tough vo2 session as follows -

W/up

5/5/5/5 x 16kg swing x 3
5/5/5/5 x 12kg snatch

280 reps of Snatch (16 kgs) in 40 sets over 10m 0s total work with 9m 45s total rest.

Followed by -

8 16kg clean + 3 front squat l/r
5 20kg clean + 2 front squat l/r
3 20kg clean + 1 front squat l/r

Pooped !! My grip was shot after the snatches and right shoulder was still clunking - had to really concentrate to control the downward swing

Great weekend with the family - dalby forest to "go ape" with Iain for his 60th then party at there house with all the family
Wk bank hol Monday
Bh Tuesday off wk and out for lunch to the train cafe - kids love it!!

That is all sng

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thursday - eeuuurrrrggghhh day!

had all the will in the world yesterday - BUT my body didn't want to play ball

after a few tough days at work i have got bad pain in my hip which screws up the way i walk which in turn results in knee pain! Thursday night i had such bad hip and knee pain i had to give in and rest

today the pain is less but by no means gone - trying to spend more time at my desk and less time trailing round the place after people and see how i go

intend to train at some point - plan was vo2 but we shall see what the joints reckon

that's all sng