October 31, 2007

Wednesday    October 31, 2007    182.4
Modified NG Day 3, Enhanced Interval Training
Warmup
A – 16kg snatch – 5:00. 30/30.
Rest
B1 – Pullups (average band assist) – 1:00,0:45,0:30,0:15
B2 – BW squats – 1:00,0:45,0:30,0:15
B3 – Pushusps – 1:00,0:45,0:30,0:15
B4 – Squat thrusts – 1:00,0:45,0:30,0:15
No rest except to transition to and from pullup bar, which is 30 feet away from where I do the rest of the routine. After doing this, I have a ways to go to get well conditioned for BW exercises. Bodyweight circuits are a whole different ballgame than timed sets of kettlebells with the 16kg – not harder, just different.

On a personal note, I am 39 years old today. I am in much better shape than I was on my 38th birthday. Hard work has paid off, and it will continue to pay off. I feel better than I have in years. Ten minute sets of jerks and snatches with the 16kg are not far off.

Tuesday, October 30, 2007

Tuesday    October 30, 2007    181.8

I am starting a cycle through Ross Enamait’s Never Gymless 50 day bodyweight routine with some timed set kettlebell work thrown in at the beginning of each work day.

The template goes day 1, integrated circuit training, day 2 strength, day 3 enhanced interval training and day 4, strength endurance. Days 1 and 3 will have a snatch set at the beginning, day 2 will have a jerk set at the beginning, and Day 4’s strength endurance will be timed sets of jerks and snatches in lieu of any bodyweight work. Day 5 is a day of rest.
At the end of each cycle, I will test jerks and snatches after two days of rest and then pushups, pullups, and 5:00 of squat thrusts after another two days of rest. This will bring me to right before Christmas.

NG with Kettlebells – Day 2, Strength.
Warmup
A – 16kg jerk – 4:30. 22
Circuits – 1:00 rest between sets and circuits
B1 – Pullups – 2,2,2
B2 – Weighted pushups (20#) – 5,5,5
C1 – 24kg one arm long cycle clean & press – 1x(1/1,2/1), 2x(1/1,2/2,3/3)
C2 – Chinups – 2,2,2
D1 – Power pushups (single heavy band) – 5,5,5
D2 – 32kg swing – 10/10,10/10,10/10
E – Wheel from knees – 10
F – Plank – 0:30.
G – Side plank – 0:30/0:30.

Monday, October 29, 2007

Warmup
A – 2-16kg jerks – 4:00.20.
B – 16kg snatch – 5:00. 30/30.
C – 24kg one arm jerks – 4:00. 20, 5rpm, switch at each 1:00.
D – 32kg one arm jerks – 3/3.
E – 24kg swings – 25/25.
A weekend of gluttony…

Saturday, October 27, 2007

Saturday    October 27, 2007, AM Weight    181.8
Warmup
A – 2-16kg jerk – 3:00.17.
B – 2-16kg jerk – 2:00. 8.
C – 2-16kg jerk – 4:00. 20.
D – 16kg snatch – 4:00. 24/24.

What in the Wide, Wide World of Sports is Going On Here?

Wow.

Quite a debate going on over at Irongarm. I am not sure what all of this means, and I have only read parts of it, but I think this is the Mother of All Battles on the AKC versus RKC.

I am in month 6 of an (interrupted due to surgery) 18 month experiment with timed set lifting to see what this is all about.  Tune in at the end of October 2008 for my conclusions as they apply to me. So far, so good – this seems to be working well for me. It is slow going, and mentally draining at times, but I feel good, have thinned out a bit, my joints are feeling good, and it doesn’t take a lot of time when simply lifting for fitness as I am.

Why all the passion about kettlebells? They’re just steel or scrap iron with handles – pick up the damn things up and lift. Is there one true way to lift? No. Does one need to be an ass on the internet? Well, I guess it can be fun but no.

I have thoroughly enjoyed my two years lifting kettlebells and have never met anyone in person who lifts kettlebells that is an ass. Lots of nice people in the kettlebell community, no matter how one chooses to use the tool and no matter their affiliation. Does it have to be mutually exclusive?

Thursday, October 25, 2007

Thursday    October 25, 2007, AM Weight    181.0
Warm-up
A – 32kg jerks – 4/4
B – 2-16kg jerk – 5:00. 31.
C – 16kg snatches – 5:00. 30/30.

I went to the Kettlebell Club tonight, where I worked with David Cogswell and Jay Armstrong, who recently returned from The Boys are Back seminar in Vegas. They are now very interested in the timed set approach I use, and we discussed and tweaked form on the jerk and snatch. I think Cotter’s demonstration was persuasive – not sure what Steve did, but I have heard it was quite convincing to those in attendance.

Then we did the workout above. David learned that a set for time is a much different animal than a set of ten or twenty, and that in the beginning, timed sets require lower weights.

I picked up a subtle tip on the jerk that I think will help me break through a plateau. Can’t wait to try it out tomorrow with my AKC bells as I did my sets tonight with Dragon Doors for the jerks and an Ader for the snatch.

Wednesday, October 24, 2007

Wednesday    October 24, 2007, AM Weight    180.6
Warm-up
A – 2-16kg jerk – 3:00.15.
Rest 7:00
B – 2-16kg jerk – 3:00.15.
Rest 7:00
C – 2-16kg jerk – 2:00. 14.
Rest 7:00
D – 16kg snatches – 6:00. 36/36
E1 – Hanging leg raise – 5,5
E2 – 24kg swing –25/25, 25/25

Tuesday, October 23, 2007

Tuesday October 23, 2007, AM Weight 182.2
Warmup
A – 2-16kg jerk – 4:00. 20.
B – 2-16kg jerk – 1:00. 10.
C – 2-24kg jerk – 1:00. 6.
D – 24kg jerk – 6:00, 5 rpm, switch @ 1:00. 15/15
E – 24kg swing – 2×25/25

Monday, October 22, 2007

Monday    October 22, 2007, AM Weight    182.8
Warmup
A – 16kg jerks – 3:00.15.
B – 16kg snatches – 5:00. 30/30.
C – 24kg swing – 2×25/25
I am going to switch to one arm jerks and one arm long cycle for awhile instead of jerks. The one armed variety seems to be easier on my knee.

Friday, October 19, 2007

Friday October 19, 2007, AM Weight Traveling
“100 Pushups”
Pushups – 10
Atomic pushups – 10
Atlas pushups – 10
Wide grip pushups – 10
Dive through pushups – 10
Single leg pushups – 10
Legs elevated pushups – 10
Hindu pushups – 10
Pike pushups -10
Diamond pushups – 10

Performed in a hotel room in Dallas, TX.