View Full Version : Matt's first online training journal
02-23-2010, 01:36 PM
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
A1 - KB swing 24kgx4x25
B1 - Goblet Squat 24kgx3x15
C1 - Ab wheel roll out 13 and 10
Day 2 2/17/2010
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
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
1 arm KB Press 24kg*3*8
Face Pull w/TRX 2*25
02-23-2010, 01:40 PM
Start of week 2:
Day 1 2/22/2010
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)
02-23-2010, 01:45 PM
very solid work. Good luck with the RKC
02-24-2010, 04:42 PM
Bench with Index finger on the line
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.
Fine sessions man, good luck with your goals.
02-27-2010, 09:54 AM
Fat bar deadlift
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
02-27-2010, 10:02 AM
Bottom position bench press with spud straps. Bar on chest when arched. Index finger on line.
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-parts 2 x 50 1 x 100
03-02-2010, 11:11 AM
Down 5lbs since last month. Seeing some decline in Max strength. Hope it will go back up once I have settled at a weight
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
03-03-2010, 03:45 PM
Bench press index finger on line
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
03-05-2010, 01:04 PM
Can't train tomorrow so I kinda mushed the days together. All and all a good session
Thick Bar deadlift
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)
DB tri ext 3x10 with 35lbs
DB curls 3x10 with 35lbs
100 pullaparts with mini jumpstretch band
03-08-2010, 04:39 PM
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
03-08-2010, 05:50 PM
Very solid work. Enjoy the deload.
Nice numbers for deload bro.
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.
03-11-2010, 08:13 AM
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
03-11-2010, 08:18 AM
Deload day 2
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
Random Curls and press downs
03-12-2010, 03:29 PM
Fat Bar DL
30 two handed swings - 20 hand to hand swings - 10 snatchs - 30 two handed swings - 10 hand to hand swings
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
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.
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.
03-13-2010, 09:35 AM
Bench with spud straps index finger on line. Straps were about 2boards off the chest
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
03-16-2010, 02:46 PM
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
315x1 belt on
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
Way to tweak with the squat stance and raise up with 'em as well.
03-17-2010, 02:59 PM
Great workout. I'll have to check that article out. Thanks,
03-18-2010, 10:38 AM
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
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
Face pull 3x20
Rope press down 3x15
Pretty good stuff there Matt, especially the bench presses.
03-23-2010, 08:26 AM
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
03-23-2010, 08:32 AM
Shoulders still sore from saturday. Did some extra shoulder mobility before squating
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
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.
03-25-2010, 05:36 PM
Bench index finger on line
Kettlebell bottoms up press 24kg 5x5 each arm
1 arm DB row 110lbs 5x5 used straps on sets 2-5
TRX face pull 2x20
TRX biceps curl 2x15
Nice job with both efforts dude.
04-01-2010, 08:43 AM
Missed a few posts so here is an update:
Rack pull at knees
Hammer strength incline 1plx6, 2plx5, 2pl+25lbsx5, 2plx12
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
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.
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