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Stronger1977
02-23-2010, 01:36 PM
So,

I have been keeping my own journal for the past 10 years. But, I have been slacking with my training since I got married in October. So I am hoping that by doing this I will hold myself more accountable. And also get some feedback to help me improve.

Goals: I want to maintain my "raw" powerlifting strength while preparing for the Russian Kettlebell Challange in September.

To do this I need to increase my work capacity and drop body fat. I would like to walk in at 205lbs. My current weight is around 230lbs.

I have spent the past 8 years training using the conjugate method. I am a drug-free lifter so I have had to cut the volume of a typical "westside" template. But, I have become very good at doing singles (cause I like them) and really bad at anything over 1 rep. I suck at 5's.

I am doing a modified 5/3/1 with a focus on kettlebells and conditioning as my assistance work.

Day 1 2/15/2010

Squat
335x5
345x5
355x5

Accessory Work
A1 - KB swing 24kgx4x25

B1 - Goblet Squat 24kgx3x15
C1 - Ab wheel roll out 13 and 10

Day 2 2/17/2010

Bench Press
275x5
290x5
300x6
Accessory Work
A1- KB Bottoms up press x 5, x6, x 7, x 8 x 9 x10 L/R

A2 - Pull ups 8,6,6,5,5,5,

B1 - Renegade row 16kg 5x5 L/R

C1 - ez bar culr 85x6,8,6
D1- trx ext 2x25

Day 3 2/19/2010

Fat Bar Deadlift
345x5
355x5
365x5

Accessory Work
Sledge Hammer 30sec on 15sec off X 8
1min on 30 sec off x 4

Day 4 2/20/2010
Bottom position bench with Spud straps. On chest 275*3, 295*1 315*1 335*1 340*1

Pull up weighted 25*1
45*1
70*1
36kg*1
44kg*1
Bwtx17
1 arm KB Press 24kg*3*8
Face Pull w/TRX 2*25

Stronger1977
02-23-2010, 01:40 PM
Start of week 2:

Day 1 2/22/2010

Squat

340x3
365x3
385x3

Accessory Work
Bunch of swings and snatches with 24kg
Started with 2 handed swing x 25 , then 1 handed x 10 each side, then snatches x 10 each side, then 2 handed x 25
Goblet sq/Swing ladder w/24kg 1 up to 5 rested 1 min then 5 down to 1 ( this sucked real bad)

StLRPh
02-23-2010, 01:45 PM
very solid work. Good luck with the RKC

Stronger1977
02-24-2010, 04:42 PM
Training 2/24/10

Bench with Index finger on the line
280x3
300x3
315x5

B1 - Kettlbell bottoms up press 16kg x 5 x 10 each arm
B2 - Pull up bwt x 6,7,8,9,7

C1 - renegade row with 16kg kettlebells 3 x 8 each arm
D1 - Little extra work on the gun show

I was pleased with 315 for 5. I have done 6 before but I was 10lbs heavier at the time.

Coke
02-24-2010, 07:44 PM
Fine sessions man, good luck with your goals.

Stronger1977
02-27-2010, 09:54 AM
Training 2/26/10

Fat bar deadlift
340x3
365x3
385x3

1 handed Kettlebell swings with 16kg x 15 each arm
" " hand to hand swings with 16kg x 30 total reps
KB snatch with 16kg x 5 x 10 each arm
Was working on tech, made a few adjustments each set. Biggest change is where my forearm ends up during the back swing. The tighter into my adductor I got the better the swing and thus the snatch was.

450lbs tire flip 2 x 12 reps

Stronger1977
02-27-2010, 10:02 AM
Bottom position bench press with spud straps. Bar on chest when arched. Index finger on line.
225x3
275x3
295x3
315x1
335x1
345x1

B1 – 1 arm kettlebell over head press with 24kg 4 x 10 each arm
B2 – seated cable row 4 x 15 with 140lbs
C1 – DB tricep extensions 4 x 10 with 35lbs DBs
C2 – Wicked wrist roller 2 sets extension 2 sets flexion
D1 – Strict seated DB curls 3 x 15 with 25lbs DBs
D2 – Mini-band pull-a-part’s 2 x 50 1 x 100

Stronger1977
03-02-2010, 11:11 AM
Training 3.1.10

Down 5lbs since last month. Seeing some decline in Max strength. Hope it will go back up once I have settled at a weight

Squat
320x5
365x5
405x1 wanted to do 2 but it wasn't gonna happen

Kettlebell swings wih 24kg
2 handed x 35
1 handed 15 per hand
hand to hand 40 total reps
2 hand with sumo stance x 35

Goblet squat with 24kg
3 x 15
Ab Wheel 3 x 10

Stronger1977
03-03-2010, 03:45 PM
Training 3/2/10

Bench press index finger on line
265x5
300x3
335x1 (should have done 2 but I had to fart and didn't want to risk it)

Kettlebell Bottoms up press with 24kg 8 sets of 3 with each hand

1 arm DB row 90lbs x 5 x 8

Some curls and face pulls didn't write down anything just wanted to be done

Stronger1977
03-05-2010, 01:04 PM
Training 3/5/10

Can't train tomorrow so I kinda mushed the days together. All and all a good session

Thick Bar deadlift
325x5
365x3
405x3

5 kettlebell snatches left arm 5 KB clean and press left arm then 5 kettlebell snatches right arm 5 KB clean and press right arm with a 24kg bell
took 60-90sec rest and repeated for a total of 5 sets

Pullups ( grip was shot)
6,5,5,5,5

Super set
DB tri ext 3x10 with 35lbs
DB curls 3x10 with 35lbs

100 pullaparts with mini jumpstretch band

Stronger1977
03-08-2010, 04:39 PM
Training 3/8/10

Deload week
Squat
225x5
255x5
275x5
315x5

Spilt squat using blast straps
10 each leg
16kg x 10 on each leg
16kg x 10 + Bwt x 10 each leg

1 arm KB swings 15 L/R- 10 L/R - 5 L/R did that 2 times
2 handed swing 16kg x 50
Snatch to windmilll 16kg 2 L/R 2 L/R 3 L/R

Ab wheel 3 x 10

StLRPh
03-08-2010, 05:50 PM
Very solid work. Enjoy the deload.

Coke
03-08-2010, 09:32 PM
Nice numbers for deload bro.

Mark!
03-08-2010, 09:41 PM
Nice lifts bro. I know when I got married back in May, it changed things, I got lazy and crap. Back in the saddle again though.

How's that ab wheel work for you? I can do barbell rollouts because our weights here aren't round, but thinking I could pick up an ab wheel for my garage and would be alright with it.

*Edit* Found one for like 8 bucks so went ahead and ordered it.

Stronger1977
03-11-2010, 08:13 AM
Mark,

I have a love/hate relationship with the wheel. But, I have been seeing some benefits already. The pain after the first time I used it was like a little alien was trying to escape through my guts.

Good luck with yours

Stronger1977
03-11-2010, 08:18 AM
Deload day 2
3/10/10

Bench
135x5
185x5
205x5
225x5
245x5 ( I felt almost silly doing this, but I am suprised I have a bit of soreness the next day)

Wanted to see what I could do for a bottoms up KB press
16kg x 6L 6R
24kg x 4L 4R
36kg X 1 reallyugly rep R ( I filmed this attempt and will post for critique later today)
36kg x 1 barely got to rack position L
24kg x 3L
36kg x FAIL R

1 arm KB press
36kg x 5L 5R x 2
36kg push press x 5L 5R

Pullups 3x10

Random Curls and press downs

Stronger1977
03-12-2010, 03:29 PM
Deload Week

3/12/10

Fat Bar DL
125x3
215x3
315x2
365x1
405x1
405x1
405x1


30 two handed swings - 20 hand to hand swings - 10 snatchs - 30 two handed swings - 10 hand to hand swings
rest 3min
20 two handed swings - 10 snatches - 20 two handed swings - 10 snatches - 10 two handed swings - 10 snatches - 20 two handed swings
All done with a 16kg kettlebell

Sled drag 100 feet x 5 with 5plates

StLRPh
03-12-2010, 04:10 PM
Really cool to see the kettlebell work laid out like that. I've been pretty doing no conditioning work at all for the last 18 months and I really need to get started on something and I think I could probably do these and not get bored out of my mind.

Stronger1977
03-13-2010, 09:33 AM
The kettlebell stuff makes the conditioning bareable and I am seeing pretty quick results with it. And seeing minimal strength loss.

I think Donnie Thompson wrote an article on elitefts.com about how he added Kettlebells to his training. It is worth a read.

Stronger1977
03-13-2010, 09:35 AM
Training 3/13/10

Bench with spud straps index finger on line. Straps were about 2boards off the chest
135x5
225x5
275x3
315x3
365x2
385x1
400x1

Pullups on fat bar 5x8

Log overhead press 90x10 110x10 10

DB curls seated 35x10 30x10 25x10

Seated Hammer Strength shrugs 180x20 20 90x15 with pause at top

Coke
03-13-2010, 12:11 PM
Killer workout dude.

Stronger1977
03-16-2010, 02:46 PM
Training 3/16/10

Back to the weights

Squat - took stance a bit closer. Me left knee has been acting up a bit. Bringing my stance in an inch made it feel better. But, the extra ROM sucked
135x5
225x3
275x3
315x1 belt on
335x5
355x5
370x5 15lbs up from last mont. Maybe had 2 more in the tank. My conditioning work is paying off

KB swing 2 handed 20kg x 50
KB swing hand to hand 20kg x 50
KB swing 1 handed x 10 - hand to hand x 10 - 2 handed x 10 - hand to hand x 10 - 1 handed x 10 - 2 handed x 20

Leg ext 2 sets ( needed some extra quad work but wanted to give my lower back some time off)

Hanging leg raises 12 12 grip gave out and abs were cramping

Coke
03-17-2010, 02:53 PM
Way to tweak with the squat stance and raise up with 'em as well.

StLRPh
03-17-2010, 02:59 PM
Great workout. I'll have to check that article out. Thanks,

Stronger1977
03-18-2010, 10:38 AM
Training 3/17/10

Just want to start by thanking everyone for their kind words and support. Most boards are not as constructive.

Bench Press Index finger on line
135x5
185x5
225x5
275x5
290x5
310x5 tried for a sixth rep but I could not lock it out

Bottoms up KB Press
4x6 each arm with 24kgs

1 arm DB row 100lbs x5x5

Super set
Face pull 3x20
Curls 3x10
Rope press down 3x15

Coke
03-18-2010, 08:57 PM
Pretty good stuff there Matt, especially the bench presses.

Stronger1977
03-23-2010, 08:26 AM
Weekend Update
I took a kettlebell work shop in NYC on Saturday with Will Williams Senior RKC instructor. The class focused on KB Jerks, Push-Presses, and Tactical Pull-ups (where your chest gets higher than the bar)

We did a ton of swings as well.

My whole body was shot but my skill level definitely improved. I highly suggest taking seminars with more experienced coaches whenever the opportunity arises.

Took off friday to rest and I am very glad I did

Stronger1977
03-23-2010, 08:32 AM
Training 3/23/10

Shoulders still sore from saturday. Did some extra shoulder mobility before squating

Squat
135x5
225x3
315x1
350x3
370x3
395x3

Kettlebell swings with 24kg x15
added a jumpstretch mini-band x 15
took off mini and added a light band 4 sets x 20
no bands x 25
I was told at the seminar this weekend that I was controling the weight on the descent too much. This was not allowing the stretch refelex to fully kick-in. So the bands gave me a bit of accomidative resistance. The sets of swings took a lot less time and My hammies are real sore today.

leg extension 3 sets 30sec each

Ab wheel 2 x 10

StLRPh
03-23-2010, 09:02 AM
Looks like a great session. I'll probably be adding KBs to my next cycle of 5/3/1 and you've given me quite a bit a good info, thanks.

Stronger1977
03-25-2010, 05:36 PM
Training 3/25/10

Bench index finger on line
155x5
205x3
245x3
275x1
290x3
310x3
325x3

Kettlebell bottoms up press 24kg 5x5 each arm
1 arm DB row 110lbs 5x5 used straps on sets 2-5

Super set
TRX face pull 2x20
TRX biceps curl 2x15

Coke
03-25-2010, 06:41 PM
Nice job with both efforts dude.

Stronger1977
04-01-2010, 08:43 AM
Missed a few posts so here is an update:

3/27/10
Rack pull at knees
625x1 conventional
635x1 sumo

Hammer strength incline 1plx6, 2plx5, 2pl+25lbsx5, 2plx12

Super set
DB tri ext 35lbsx 8 8 8
Pull apart 50 50 50
DB curl 35x 8 8 8

KB swings 12kg
20 1handed-20 hand to hand-20 snatches-20 2handed- 20 hand to hand- 20 1 handed

100 hand to hand swings


3/30/10

Squat
135x5
225x3
315x1
330x5
370x3
415x1 had at least 1 more in the tank

Kettlebell swing overspeed 24kg with light band 4x25

leg extension 3x40sec


Had a rough couple of weeks at work. Next week will get back on track.