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Sensei
01-01-2007, 09:08 PM
A new year and a new log. I've had a long-list of injuries over the past two years and staying injury-free is a major goal in '07.

Other goals for 2007:
*Compete in a PL meet again
*Figure out my BP shirt
*SQ: 550, BP: 350, DL: 500
*Military Press 225
*Improve GPP

I'll try to keep things fun and not get overly focused on SQ/BP/DL... I'm getting a sandbag kit from Ironmind and plan on using it a lot along w. my KBs to give my mind and body a break from the big three.

I'm also planning on buying a squat rack and barbell set, but that's probably going to wait for a month or two until injuries heal and work settles down a little.

Monday, January 1, 2007
One-Arm KB Snatch: 35lbs x 10 x 2sets
Windmills: 53lbs x 10, 70lbs x 10 x 2sets

Stumprrp
01-01-2007, 09:33 PM
hellzzz yeah sensei, bells, sandbags, nice

i hear sandbang training is brutal

Bob
01-01-2007, 09:55 PM
Nice clean journal there Sensei...
And a nice "little" kb workout to start the New Year..

GL in 2007 on your goals...

LiftingKid
01-02-2007, 04:41 AM
i hear sandbang training is brutal

It is.

I hear you on not centering everything around increasing the big three. I think a lot of people forget that lifting is supposed to be fun.

Sensei
01-02-2007, 08:28 PM
Thanks guys! I bought 200lbs of sand today - looking forward to my order arriving!

I hear you on not centering everything around increasing the big three. I think a lot of people forget that lifting is supposed to be fun.Actually, I'd be perfectly happy doing nothing but the big three, but in the interest of health I need to stop neglecting everything else.

jkirkpatrick
01-02-2007, 08:44 PM
Good luck with your goals! The last journal was interesting...I'm sure this one will be too!

:lurk:

Coke
01-03-2007, 05:52 AM
Wish you the best on your new plans, no doubt you will make good on them all.

Anthony
01-03-2007, 05:59 AM
You ordered sand over the internet?

Sensei
01-03-2007, 10:17 AM
Thanks guys, I appreciate the feedback and support!

You ordered sand over the internet?
LOL! No, silly - I ordered the sandbag kit (and I'm still waiting for it to arrive). I bought the sand at an area Menard's for $10.

I hope the order gets here before my 3 year old decides it's his for keeps and I have to go buy more...

Sensei
01-03-2007, 08:39 PM
Wednesday, January 3, 2006
One-Arm KB Snatch: 35lbs x 10 x 2sets, 53lbs x 10 x 2sets

Sensei
01-05-2007, 06:10 PM
Thursday, January 4, 2006
GHR: x10, x10

I felt awful today. Started to train and just packed it in early...

Friday, January 5, 2006 - Sandbag
100lb Sandbag - Shoulder from the floor x 1 x 20

The sandbag from Ironmind came in today, so I filled three liners w. 50lbs of sand each and did some shouldering.
Wasn't too bad, but I had a headache and that didn't help. My T-Rex arms weren't helping much either...

Coke
01-06-2007, 07:37 AM
Bet it was awesome when the sandbag arrived, no doubt will be taking it up a notch.

Sensei
01-06-2007, 10:46 PM
Yeah, it's always nice to get new toys!

Saturday, January 6, 2007
SQ: bar x 6, 135 x 6, 225 x 6, 315 x 1
Front SQ: 135 x 4
BP: bar x 20 x 2sets, 135 x 10 x 2sets, 225 x 3, 215 x 3 x 6sets

My vastus medialis is definately NOT healed yet. It hurt on the set w. 225 and I just decided to squat w. 315 anyway - not a good idea and I ended up more or less doing a one-legged squat w. my good leg. At least it was deep!
I did the front SQs to umm....rehab??? I don't know what the hell I was thinking - it just hurt.
I'll probably take the next two weeks off from all direct lower body work and then start in again w. one-legged DLs, GHR, front SQs, and GMs. A good break and proper rehab work is probably loooong overdue.

Bench was weak, but pain-free, and I was happy to get some work in.

HeavyBomber
01-06-2007, 11:38 PM
I'll try to keep things fun and not get overly focused on SQ/BP/DL... I'm getting a sandbag kit from Ironmind and plan on using it a lot along w. my KBs to give my mind and body a break from the big three.

Sounds good man. You're going to kick butt in 2007 my man.

Bob
01-07-2007, 07:36 PM
Dang Sensei.. you gotta stop these injuries.. Perhaps some acupuncture???

GL with the healing... here is hoping you come back stronger and healed!!

Stumprrp
01-07-2007, 07:48 PM
amen good luck with healing up dude

Sensei
01-07-2007, 08:06 PM
Thanks HB. I'm planning on it!
Thanks Stump.

Dang Sensei.. you gotta stop these injuries.. Perhaps some acupuncture???
Yeah, the recent stuff is all connected to the old injuries. I'll be putting together a comeback plan this week and, like I said, even though I'll be going crazy, I don't plan to be squatting for a little while.

Sunday, January 7, 2006
One-Arm KB Snatch: 35lbs x 3, 53lbs x 3, 70lbs x 3
Shouldering Sandbag: 100lbs x4, x2, x2

I tried to shoulder the sandbag w. 150lbs of sand in it, but the best I could do was deadlift it.

Coke
01-09-2007, 05:10 AM
Great job with the KB snatches and sandbag shouldering again.

Clifford Gillmore
01-09-2007, 05:20 AM
Props on the interesting twist to your training sensei :)

Big o Boy
01-09-2007, 05:58 AM
Good luck with it Sensei. I'll be interested in your journal, as I may decide to try some alternative training in the future, also.

Stumprrp
01-09-2007, 10:28 AM
sandbags are killer sensei, however for me 150 to the shoulder wasnt very difficult especially if u pick the bag up horizontally, u can do it easily dude!

KevinStarke
01-09-2007, 10:39 AM
Workouts are lookin good man, I cant wait to start training with sandbags.

Sensei
01-09-2007, 07:57 PM
Coke, Risk, Big Boy, Stump, Kev,
Thanks guys - I appreciate you guys stopping by and giving encouragement!

Tuesday, January 9, 2007
One-Arm KB Snatch: 35lbs x 5, 53lbs x 5, 70lbs x 5
http://www.youtube.com/watch?v=1JqlxuDyyy4

Shoulder Sandbag (150lbs)
http://www.youtube.com/watch?v=d8Rf_gj4CBM

Snatches were ugly today. Shouldered the sandbag - wasn't easy, but wasn't too bad (to be honest, Stump saying it was easy pissed me off and I had to do it).

LiftingKid
01-09-2007, 08:11 PM
Nice job with the sandbag. It is a lot of fun to train with.

Stumprrp
01-09-2007, 08:49 PM
nice job dude see, why do you think i said it lol, mines loose as hell and folds and crap when u lift it lol it was so hard walking with

Sensei
01-09-2007, 09:08 PM
Thanks guys. I wanted the sandbags packed as tight as possible so it's more like lifting a stone. I used a lot of duct tape on the liner bags, so I'm really hoping they'll hold.

LiftingKid
01-10-2007, 04:43 AM
nice job dude see, why do you think i said it lol, mines loose as hell and folds and crap when u lift it lol it was so hard walking with

Thats exactly what happens with mine...lol

You did remember to use contractor bags (much thicker than regular) for the sand, right Sensei?

Sensei
01-10-2007, 10:15 AM
I bought the Ironmind sandbag w. liner bags - they work pretty well. We'll have to see how durable they are though.

ericg
01-10-2007, 10:36 AM
Nice journal! Good work so far Sensei.

Ive noticed that KB snatched are MUCH different than a DB snatch. KBs almost look more like an overhead swing. Have you ever done DB snatched before? If so, how do they compare?

Good luck with the '07 goals. Keep those vids coming too!

KevinStarke
01-10-2007, 11:11 AM
Videos look good man, strong stuff.

Sensei
01-10-2007, 08:45 PM
Thanks Kevin.

ericg,
Yes, I've tried DB snatches. Different than a KB, but more or less the same as a barbell (except one handed, of course). A KB snatch is more of a swing than a DB snatch, but you don't have to swing it, especially if you come to a dead stop inbetween reps.
Thanks for checking out the journal!

Sidior
01-10-2007, 09:25 PM
Awesome vid!! That sandbag stuff looks really interesting.

Sensei
01-12-2007, 09:20 PM
Thanks Sid!

Wednesday, January 10, 2007
Shoulder Sandbag (150lbs)
Shoulder Carry Sandbag (100lbs)

Friday, January 12, 2007
One-Arm KB Snatch: 35lbs x 5 x 2sets, 53lbs x 5 x 3sets
Windmills: 53lbs KB x 10 x 3sets
One-Arm KB Press: 53lbs x 20 x 2sets

Stumprrp
01-12-2007, 10:44 PM
great work sensei! i do my KB snatches from a dead stop, but swing is cool too.

im gonna try to windmill my 50 then pickup a 100 lb bag with 1 arm and go back up tomorrow lol.

Bob
01-13-2007, 06:25 AM
Nice workouts Sensei...

What time of day do you usually workout? When I do the DB Swings (I know, not exactly like KB Swings), I find that if I do them too early in the day, my body rejects good form and seems to tell me that I shouldn't be doing them. Even if I have a full workout being warmed up. But my afternoon or early evening sessions seem to be ok. Do find anything similiar with your KB activity? ((This might be an older guy problem.. you aren't quite as old as I am.. but I thought with your experience and knowledge.. you might have some thoughts))

Sensei
01-13-2007, 08:34 AM
Thanks Stump.

Bearwolf,
I'm not big on doing stuff that stresses the lower back early in the morning. You're vertebrae takes in a lot of fluid overnight and lengthens - it doesn't mean you can't train in the morning, just that it something to be aware of and be careful about.
I almost always end up training after the little man goes to bed - usually around 9 or 10pm. I hate training that late, but that's the only time I can train without it being a burden on the wife...

Coke
01-13-2007, 05:34 PM
No doubt, if I train too late in the evening it messes with my sleep because I'm an early riser to begin with.

The sessions are always looking ace...I see you more as a specialist in whatever endeavor you choose.

ericg
01-13-2007, 07:33 PM
Nice work Sensei. Do you think it you could have made the sandbags on your own and come out with the same quality using contractor bags as opposed to the kit you purchased?

Sensei
01-14-2007, 07:18 AM
No doubt, if I train too late in the evening it messes with my sleep because I'm an early riser to begin with.
The sessions are always looking ace...I see you more as a specialist in whatever endeavor you choose.
Thanks Coke. I see myself as more of a weak bastard than anything lately! Here's to '07 being a good year! :alcoholic

Eric,
I have an army duffel bag that I used years ago - I bought 70lb sleeves of sand and just put them in the duffel. It worked just as well. I'm sure that the contractor bags w. plenty of duct tape would work just as well as the liner bags I bought, but I haven't tried them - definately cheaper in the long run.

LiftingKid
01-14-2007, 12:49 PM
Thanks Stump.

Bearwolf,
I'm not big on doing stuff that stresses the lower back early in the morning. You're vertebrae takes in a lot of fluid overnight and lengthens - it doesn't mean you can't train in the morning, just that it something to be aware of and be careful about.
I almost always end up training after the little man goes to bed - usually around 9 or 10pm. I hate training that late, but that's the only time I can train without it being a burden on the wife...

I never knew that info about the vertebrae taking in fluid. Definetly something to consider before doing early morning workouts.

Training at whatever time you can is almost always better than not training at all.

Sensei
01-14-2007, 07:45 PM
Training at whatever time you can is almost always better than not training at all.Definately.

Sunday, January 14, 2007
One-Arm KB Snatch: 35lbs x 5, 53lbs x 15 x 2sets

I'm getting sick of being out of the gym. Work and family have made it tough to get away. I'll try to get a bench session in ASAP.

Sensei
01-15-2007, 07:51 PM
Monday, January 15, 2007 - EDT (Windmills)
Windmills w. 53lbs KB
Right Arm: x5, x5, x5, x5, x5, x5, x5, x5
Left Arm: x5, x5, x5, x5, x5, x5, x5, x5

Total Time: 14:45
Total Sets: 16 sets
Total Reps: 80 reps

Chubrock
01-15-2007, 07:58 PM
EDT with Windmills? You're a sick sick bastard.

Sensei
01-15-2007, 08:08 PM
Thanks! To be honest, I did it while watching Supernanny with my wife - I wasn't pushing things as hard as I could have. I think I could've gotten at least a couple more sets in, or started with higher rep sets. I'll get 100 reps next time.

Chubrock
01-15-2007, 08:11 PM
I dunno which makes you more intense; the EDT with Windmills, or watching Supernanny.

Coke
01-16-2007, 05:20 AM
I dunno which makes you more intense; the EDT with Windmills, or watching Supernanny.

:D ...j/k, you'll be stepping up even more, especially when it gets a little warmer - all looks well.

Anthony
01-16-2007, 06:02 AM
Nice work Sensei. Do you think it you could have made the sandbags on your own and come out with the same quality using contractor bags as opposed to the kit you purchased?

I made mine with contractor bags + feed bag + duct tape. They can take a beating and then some. I've only had one bag tear open and it was because it was dragging on the pavement while being pulled in the tire - and even that took awhile and the hole was manageable. NONE have broken from throwing/dropping/slamming.

ericg
01-16-2007, 08:26 AM
I made mine with contractor bags + feed bag + duct tape. They can take a beating and then some. I've only had one bag tear open and it was because it was dragging on the pavement while being pulled in the tire - and even that took awhile and the hole was manageable. NONE have broken from throwing/dropping/slamming.
Yeah same here. I used the contractor/feed bag and have no problems. I was just curious how they compared to the package that Sensei purchased online.

Sensei
01-18-2007, 05:14 AM
Thanks Chub & Coke! Supernanny's pretty intense.

Eric,
Like I said, I haven't tried the contractor bags, but the army duffel worked just as well as the Ironmind bag. The Ironmind bag does have a drawstring and strap to close it a little tighter though and that's nice.

Wednesday, January 17, 2006 - EDT (One-Arm KB Snatch)
One-Arm KB Snatch: 35lbs x 5, 53lbs x 5

One-Arm KB Snatch
Right: x5 x 11sets, x2
Left: x5 x 11sets, x2

Total Time: 14:55
Total Sets: 24 sets
Total Reps: 114 reps

I was sucking wind big time and a sinus infection wasn't helping! I got into a groove though and the later sets were actually a little easier.
Looking at my hands today, I have a BIG blister under one of my callouses - have to be careful not to rip that open.

ericg
01-18-2007, 06:36 AM
Nice work Sensei, crazy amount of reps for sure. :thumbup:

Bob
01-18-2007, 08:10 AM
Looking at my hands today, I have a BIG blister under one of my callouses - have to be careful not to rip that open.
Hey!! That's have the fun of working out... picking the callouses and blisters while at work... lol

Nice KB workouts Sensei... building that endurance.

Coke
01-18-2007, 08:34 AM
Looking at my hands today, I have a BIG blister under one of my callouses - have to be careful not to rip that open.

That just sounds way too hardcore, lol...another fine KB session Sensei.

bigmoney
01-18-2007, 02:08 PM
hey sensei, where did you get your KBs from?

LiftingKid
01-18-2007, 04:05 PM
I find that workouts actually help improve minor ailments like colds and such.The blister should be fine as long as you don't plan on any heavy pulling in the near future.

Sensei
01-18-2007, 06:55 PM
ericg, bearwolf, Coke,
Thanks guys!

Bearwolf,
I don't mind callouses, but ripped callouses are no fun and = missed training.

bigmoney,
I'm borrowing my father's 35lber (from power-systems.com) and I have a 53lb and 70lb KB that are from dragondoor.com The dragondoor KBs are the best you can get. The power-systems KB is adequate.

Liftingkid,
A little exercise will help clear out the sinuses, but I generally try to take it easy when I'm sick. The blister is big enough now that I probably won't be able to do any swings, snatches, cleans, or pulling for a while.

stepto180
01-18-2007, 07:20 PM
hey sensi love how you are mixing up you workouts with sand bags and kettlebells...also EDT is awesome!!! what are windmills???

Sensei
01-18-2007, 09:48 PM
stepto180,
Thank you. Actually, I hate being out of the gym, but since I can't squat now, it's probably better to avoid temptation. I've really become a fan of EDT. Here's a clip of me doing GMs and windmills: http://media.putfile.com/GMs--Windmills

Thursday, January 18, 2006
Front SQ: bar x 6 x 2sets, 135 x 6 x 3sets
GM: 135 x 6 x 3sets
BP: bar x 20, 135 x 10, 225 x 3 x 3sets

KevinStarke
01-18-2007, 10:09 PM
Front squats, goodmornings, and bench press... now you understand my ways..

Sensei
01-19-2007, 02:21 PM
I'd take plain old heavy squats over all three in a heartbeat... Ah well, no more rushing the rehab thing, and no more rushing back to heavy/hard lifting either.

Sensei
01-21-2007, 09:12 PM
Sunday, January 21, 2007
One-Arm KB Snatch: 35lbs x 5, 53lbs x 15*

*The broken blister on my right hand was a problem. I tried wearing gloves, but that didn't really help things much. I ended up doing one work set and calling it a day. :bang:

Coke
01-22-2007, 05:27 AM
Sometimes we have to take a step back before we can start moving forward again, nice effort regardless bro.

Bob
01-22-2007, 07:26 AM
Good effort Sensei.. keeping the blood flowing & muscles moving for active rehab!!

I like the video.. Your GMs are so flawless.. and they remind me I need to figure out how to be consistant on my depth.. Our Squat racks are the fixed kind.. where the cross bar is about 6-8 inches below my parallel.. it saves me when I bail, but I can't reach it for parallel touch. I also tend to keep my hands closer together, shoulders tight...

And I swear in your Windmills, that you are looking at that KB and saying...
"I dare you to fall on my head... come on.. I dare you!!" lol

Sensei
01-22-2007, 02:09 PM
Thanks Coke. I definately take plenty of steps backwards!!

I like the video.. Your GMs are so flawless.. and they remind me I need to figure out how to be consistant on my depth.. Our Squat racks are the fixed kind.. where the cross bar is about 6-8 inches below my parallel.. it saves me when I bail, but I can't reach it for parallel touch. I also tend to keep my hands closer together, shoulders tight...Thanks Bearwolf. I'll be doing more GMs until I get back to squatting. You could try setting up a visual on a wall or something to help you gauge your depth.
[quoteAnd I swear in your Windmills, that you are looking at that KB and saying..."I dare you to fall on my head... come on.. I dare you!!" lol[/QUOTE]
I'm sure I don't have them on tape anymore, but there were some CLOSE calls w. the 70lber when I was learning how to do windmills.

Bob
01-22-2007, 02:18 PM
You could try setting up a visual on a wall or something to help you gauge your depth.
Yeah, I have a mirror in front of the racks at my gym.. but, they is nothing like tactile.. being able to touch the bottom of a rep. thanks..

I'm sure I don't have them on tape anymore, but there were some CLOSE calls w. the 70lber when I was learning how to do windmills.haha.. I can imagine that fear...

Sensei
01-22-2007, 07:27 PM
haha.. I can imagine that fear...
Actually, it's not scary for me, but I bought a 5lb KB for my son and I'm afraid he's going to brain himself with it...

Monday, January 22, 2007
One-Arm KB Snatch: 35lbs x 5, 53lbs x 20 ( http://www.youtube.com/watch?v=xUc38Ve6jmk )
Windmills: 53lbs x 10
GHR: x10, x10

The 40 reps w. the 53lb KB were tough and I was sucking wind pretty bad. I'm simply going to have to get serious about my conditioning. I was wearing gloves for the snatch because of my torn blister/callous.

Stumprrp
01-22-2007, 07:50 PM
awesome workout high rep snatches ewww :D

Sensei
01-23-2007, 05:49 AM
Thanks Stump. High rep anything for me is pretty tough...

ericg
01-23-2007, 08:00 AM
Good stuff. You should vid the GHR sometime!

Sensei
01-23-2007, 02:35 PM
Good stuff. You should vid the GHR sometime!
Thanks Eric. I have an older video clip of GHR here: http://media.putfile.com/glute-ham-raise

ericg
01-23-2007, 02:58 PM
Sweet, thanks for the link. Do you have the GHR machine at your house?

Sensei
01-23-2007, 07:53 PM
Yep. I bought it after a hamstring injury.

Tuesday, January 23, 2007 - BP
BP: bar x 20 x 3sets, 135 x 10 x 2sets, 225 x 1, 245 x miss, 245 x 1, 225 x 3
CGBP: 205 x 5 x 2sets, 205 x 3

Bench has gone down the toilet... Oh well, at least I know clearly where I'm starting from. The miss w. 245 was pretty ugly, but the next attempt was easy - I'm sure I could have done about 255, but definately not more than that.

Coke
01-24-2007, 05:49 AM
Anywhere around 245lbs on the flat bench is on the money imo, so you're holding on strong bro.

ericg
01-24-2007, 06:22 AM
Nice work Sensei. The bench will get back up there I am sure.

Bob
01-24-2007, 06:58 AM
Hey Sensei.. I think you are getting as old as I am... lol
Yeah, the lifts go down the toilet.. but muscle memory will bring it back fast enough. You'll be pushing 300 again soon enough.

Just think where you would be if you weren't putting those KBs workouts in??
So just stay ahead of the game...

Sensei
01-26-2007, 02:08 PM
Coke, Eric, Bearwolf,
Thanks guys. It's not that bad, I guess - it's just a long road.

Good news though! I ended up buying a second 53lb KB and it arrived today (two days after ordering it!!!). I debated getting it with myself for a long time, but I realized that unless I was planning settle down in one place long term with the family, a KB would be better than squat racks, barbell, and plates. Anyway, I'm pretty excited about being able to do bear crawls, see-saw presses, snatches, cleans & presses, etc. with a pair of KBs now.

Sensei
01-26-2007, 07:39 PM
Friday, January 26, 2007 - GPP w. KBs and Sandbag
KBs (2-53lbers): Swings, Front Squats, Presses, Jefferson Presses, Overhead Squats, One-Legged DLs
Sandbag (100lbs): Shoulder and Carry

Wow. Using a pair of KBs is totally different than using one and it's not the weight that's the issue. I wasn't ready for how much flexibility you need in your shoulder girdle to do overhead squats and Sots presses when you're using a pair of KBs vs. a barbell.

Swings I haven't gotten the hang of yet. I'm afraid I'm going to blast my knees. I'll try to find some video and see if Pavel said anything about them in his book.

Front squats are nice w. the pair of KBs. Kind of like a front squat, kind of like a zercher. Too bad I can't go heavier.

One legged DLs are nice w. a pair of KBs - less ROM than DBs, but good.

Coke
01-26-2007, 11:50 PM
Damn if you ain't gone full circle with the KB's, got the other pair and all.

Stumprrp
01-27-2007, 06:00 AM
supurb work sensei, thats a rough circuit, i havent used mine in a while stupid cold weather.

swings are pretty basic IMO, whats your prob. with em?

Sensei
01-27-2007, 08:20 AM
Coke,
Yeah, I guess since I'm at least temporarily unable to train heavy, I might as well enjoy the KBs.

Stump,
I have no problem swinging a KB. Working w. a pair of KBs is totally different than a single one. Having short and big legs doesn't leave a lot of extra space for the KBs.

Stumprrp
01-27-2007, 08:25 AM
OHHH sorry man i thought it was single arm

Bob
01-27-2007, 09:52 AM
Cool on the 2nd KB sensei.. makes me want to head out west and join you for a workout even more..

I've seen the double KB swings.. I was wondering too how those guys don't kill their inner thighs.. I don't think that would be possible for me.. the single DBs fit just enough..

betastas
01-27-2007, 04:31 PM
Nice thread Sensei. I just finished reading through it. I'm really enjoying the 100 lb sandbag I put together. Have you tried doing any squatting with it on one shoulder yet? Saw a guy do that on youtube.

Recently did some single and double sandbag cleans/snatches. Pretty exhausting but fun overall.

Sensei
01-27-2007, 09:12 PM
Bear,
You're welcome anytime. The two KBs are tough - I have to take a wider stance obviously. I have no problem swinging a 70lb KB one-handed, but the two 53lbers are A LOT harder.

Betastas,
I haven't done any squatting w. the sandbag yet, but I might give it a shot. Thanks for dropping in!

Saturday, January 27, 2007
Two-KB Swings, Two-KB Snatch, attempted flipping of KB

Just trying to get used to the two KBs. I tried to flip a 35lb KB in the garage, but it went crashing into some particle board I put on the ground - it still sounded like a gun going off in the garage. Probably have to wait for Spring to try flipping KBs again.

Coke
01-28-2007, 08:31 AM
Sounds like some adventure up in the garage with the effort bro - :D

Sensei
01-28-2007, 07:07 PM
Just trying to keep things interesting Coke!

Sunday, January 28, 2007 - EDT (One-Arm KB Snatch)
One-Arm KB Snatch: 35lbs x 3, 53lbs x 3, 70lbs x 3

One-Arm KB Snatch (Right): 70lbs x 3 x 10sets
One-Arm KB Snatch (Left): 70lbs x 3 x 10sets

Total Time: 14:30
Total Sets: 20 sets
Total Reps: 60 reps

Wore gloves because my hand is still healing up, but they made holding onto the KB harder. As always, I was sucking wind on these...

Chubrock
01-28-2007, 07:32 PM
I agree. Hell, 2 53lbers are MUCH tougher than the Beast. I can usually swing the Beast pretty easily, but two 53lbers about kill me. Nice job on the sessions as of late Sensei.

Sensei
01-30-2007, 02:12 AM
Thanks Chub! It makes me feel better to hear you say that - I don't feel like such a wuss.

I'm bored, sick, can't sleep, and I'm an attention whore, so I decided to consolidate all my video clip links here.

Platform DL (4" platform - 135, 225, 315, 405) http://media.putfile.com/platform-DL

Glute Ham Raise http://media.putfile.com/glute-ham-raise

Squat w. Chains (and Chop) http://media.putfile.com/squat-w-chain--chop

Squat (240x20reps) http://media.putfile.com/squat240x20

Squat (225 x 25 - old clip) http://media.putfile.com/121405-225x2513

Kettlebell Hang Clean & Press http://media.putfile.com/kettlebell-hang-clean-and-press

Good Mornings and Windmills http://media.putfile.com/GMs--Windmills

How to put on a squat suit using plastic bags http://www.youtube.com/watch?v=wOKYo219t58

Overhead Squats http://www.youtube.com/watch?v=Z4_nJ3Ln444

Cossacks (aka "Zoolanders") http://www.youtube.com/watch?v=B43Qtw1xJkQ

Squats (315, 405, 455) http://www.youtube.com/watch?v=i73XAGMqkYs

Squats (405, 495xmiss, 405x3) http://www.youtube.com/watch?v=DgusJNxdXK0

Squats (355x5x7sets)
sets #1-3: http://www.youtube.com/watch?v=eAXc1u5nqaY
sets #4-6: http://www.youtube.com/watch?v=ul9PrHbAUx8

EDT (SQ&BP) http://www.youtube.com/watch?v=5-TVZIA1zUo

Squat Flexibility Work http://www.youtube.com/watch?v=DF6zzUZRccw

Recovery Work (w. KB & Plate) http://www.youtube.com/watch?v=fXbyOBot3_Q

Squat (225x21 - recent) http://www.youtube.com/watch?v=yhWrsYVFER0

Sandbag (shoulder 150lbs) http://www.youtube.com/watch?v=d8Rf_gj4CBM

KB Snatch (35lbs, 53lbs, 70lbs x 5/arm) http://www.youtube.com/watch?v=1JqlxuDyyy4

KB Snatch (53lbs x 20/arm) http://www.youtube.com/watch?v=xUc38Ve6jmk

Coke
01-30-2007, 05:12 AM
Throwing all of your videos together this way is a smart move...I've seen a few of them, looking in charge.

Bob
01-30-2007, 05:17 AM
I'm bored, sick, can't sleep, and I'm an attention whore, so I decided to consolidate all my video clip links here.
Man.. I hate those nights!!!!

But hey, at least you still have you humor you wh_re!!
lol
I hope you feel better..

Sensei
01-30-2007, 12:03 PM
Thanks Coke!

Man.. I hate those nights!!!!
But hey, at least you still have you humor you wh_re!!
lol
I hope you feel better..
Thanks, you wrinkly teste bag. ;)

Hopefully, I'll have a chunk of time today to plan out some good training between now and an early April PL meet that I'm eyeing.

Sensei
01-31-2007, 08:23 PM
Wednesday, January 31, 2007 - EDT (Windmills)
Windmills w. 53lb KB (Right): x8, x8, x8, x8, x8, x8, x4
Windmills w. 53lb KB (Left): x8, x8, x8, x8, x8, x8, x4

Total Time: 15 mins
Total Sets: 16 sets
Total Reps: 104 reps

Still not over this cold/infection thing, but after 10 hours of sleep last night I'm feeling better.

Coke
02-01-2007, 04:42 AM
Reaching goals for the April meet sounds like a plan, no doubt you'd do well!!

Sensei
02-01-2007, 05:54 AM
Thanks Coke. Realistically, I think I'd need another month of focused training to really be ready, but I need to compete again - it's been two years now.

My plan for February is pretty simple:

February Goals
*Get back in the gym
*Continue improving GPP
*Strengthen posterior chain/abs
*Develop training base for heavy training in March

Weekly Schedule
Sun: GPP
Mon or Tues: SQ/BP
Wed: Rest
Thu: SQ/BP
Fri: Rest
Sat: GPP

Nothing fancy, but hopefully 2x/week in the gym will be enough for these goals.
GPP will be things I can do at home (abs, GHR, KB work, sandbag, etc.) with an emphasis on core development, exercises like one-legged DLs, Bulgarian split squats, and conditioning.
SQ/BP sessions will be mostly SQ and variations, GMs, BP and variations, chins and rows.

Stumprrp
02-01-2007, 07:07 AM
plan looks ace sensei, no deads?

Sensei
02-01-2007, 07:53 AM
Thanks Stump. Yeah, I'll be doing deadlift work w. squats.

Bob
02-01-2007, 10:47 PM
Thanks Coke. Realistically, I think I'd need another month of focused training to really be ready, but I need to compete again - it's been two years now.

My plan for February is pretty simple:

February Goals
*Get back in the gym
*Continue improving GPP
*Strengthen posterior chain/abs
*Develop training base for heavy training in March

Weekly Schedule
Sun: GPP
Mon or Tues: SQ/BP
Wed: Rest
Thu: SQ/BP
Fri: Rest
Sat: GPP

Nothing fancy, but hopefully 2x/week in the gym will be enough for these goals.
GPP will be things I can do at home (abs, GHR, KB work, sandbag, etc.) with an emphasis on core development, exercises like one-legged DLs, Bulgarian split squats, and conditioning.
SQ/BP sessions will be mostly SQ and variations, GMs, BP and variations, chins and rows.
Come on ole' man!!! 2 years is too long... heck, I may have more contests then you by the end of the yr... lol

Your plan is looking solid..
This type of conditioning should go a long way towards building the foundation solid for the heavier workouts.

GL as always mang... and lets keep the injuries down.. time for the coach to make sure he is listening to his own advice!

Sensei
02-01-2007, 11:08 PM
Thanks Bear! Yeah, it's definately been too long - I'll be looking to hit some pretty pathetic numbers in as much exoskeletal assistance as possible, but at least I'll be back in the game.
It's always a lot easier to give advice than it is to take...

Thursday, February 1, 2006
SQ: bar x 6 x 2sets, 135 x 6 x 2sets, 225 x 6
GM: 135 x 6 x 2sets, 225 x 3 x 2sets
BP: bar x 20 x 2sets, 135 x 10 x 2sets, 205 x 5
DL: 135 x 6 x 3sets

I'd comment, but I'll try to keep things positive... I was back in the gym again - nuff said.

Coke
02-02-2007, 03:53 AM
You've got it all mapped out, lol - what you've outlined should work real well...good seeing you in the gym.

Sensei
02-03-2007, 09:10 PM
Saturday, February 3, 2007
Alt. KB Rows from Floor (53lbs): x20 x 3sets
One-Legged DLs (w. 53lbs KBs): x5/x5 x 3sets
One-Arm Get-Up Crunch (53lbs): x5/x5 x 3sets

I don't know what the actual names are for the first and third exercises, but oh well. I'll video them sometime.

Stumprrp
02-03-2007, 11:01 PM
awesome workout man i tried 1 arm DLs today they were tricky but cool.

Sensei
02-04-2007, 06:23 AM
You mean one-legged DLs? They're easier w. two KBs. Great exercise, isn't it?

Stumprrp
02-04-2007, 07:47 AM
yes thats what i mean 1 leg but 1 arm also, good stuff, good for balance but kinda light with 1 50lb bell

Sensei
02-04-2007, 08:07 PM
Stump,
Use less knee bend - it should hit your ham and glute even w. just the 50#.

Sunday, February 4, 2007
One-Arm KB Snatch: 53lbs x 5
Two-Arm KB Press: 53lbers x 5
Two-Arm OH KB SQ: 53lbers x 5 x 5sets

btw, OHSQs with the kettlebells is an adjustment. It's still kind of surprise how much more shoulder flexibility you need.

Bob
02-04-2007, 08:36 PM
Nice couple of KB sessions Sensei...
Keep them up... you'll be back fitter then ever..

Sensei
02-05-2007, 01:41 PM
Keep them up... you'll be back fitter then ever..
Fit? Who cares about being fit? ;) Thanks Bear.

Big o Boy
02-05-2007, 02:54 PM
great KB work. I just started doing DB snatches and I love them. Doing KB snatches must be crazy. And I'm with your post on the previous page... I suck wind like crazy when doing them. Maybe we just need to up our GPP. :p

LiftingKid
02-05-2007, 04:27 PM
It should be great getting back into the powerlifting scene. BTW, I was reading some of your prior workouts and I saw jefferson presses, what are they?

Sensei
02-05-2007, 10:46 PM
Big o Boy,
Definately need to improve the GPP...

LiftingKid,
Actually, that should have been "Sots Press". Basically, it's pressing from the bottom squat position. I was using two KBs, but here's Mike Mahler doing a Sots Press with one: http://www.powerathletesmag.com/images/sotspress.jpg It's a great exercise.

Monday, February 5, 2007
SQ: bar x 6, 135 x 6, 225 x 6 x 4sets
BP: bar x 20 x 2sets, 135 x 10 x 2sets, 205 x 5, 205 x 3, 205 x 4, 205 x 3
DL: 135 x 6, 225 x 6 x 2sets

I guess the positive is that I have tremendous "potential" for growth...

Coke
02-06-2007, 04:48 AM
The sots presses look ill, what a killer movement.

Sensei
02-06-2007, 03:09 PM
They are tough. Your upper body is in a pretty fixed position and you can't use any leg drive whatsoever.

Stumprrp
02-06-2007, 03:35 PM
nice workout sensei big 3 in one is ace

Sensei
02-06-2007, 09:58 PM
Tuesday, February 6, 2007
OHSQ w. 2 53lb KBs: x5 x 2sets
http://www.youtube.com/watch?v=da2fDzSkrE8
Sots Press w. 2 53lb KBs: x5 x 3sets
http://www.youtube.com/watch?v=f_SDssouHyk

Chubrock
02-06-2007, 10:08 PM
That's impressive with the Sot Presses. I've done them before and could only get the 20kg up.

ericg
02-07-2007, 05:38 AM
Sot presses look fun for sure. Nice work.

Sensei
02-07-2007, 05:44 AM
Stump, Chub, Eric,
Thanks guys. Hopefully, the numbers will keep going up. I probably won't be setting the world on fire at the April PL meet, but I'm hoping to hit at least a 1200 total. That would be off about 100lbs, but acceptable.

Big o Boy
02-07-2007, 12:28 PM
just got a chance to watch some of your videos... great stuff, you look strong, especially your squatting.

Coke
02-08-2007, 04:07 AM
You can do it my man, just keep getting ready for the April meet and take them boys to school - ;)

Sensei
02-08-2007, 08:33 PM
Big o Boy,
Thanks. Trying to make some progress.

Coke,
I'll do my best!

Thursday, February 8, 2007
SQ: bar x 6, 135 x 6, 225 x 6, 315 x 3 x 2sets
Dimel DLs: 135 x 20 x 3sets
BP: bar x 20 x 2sets, 135 x 10 x 2sets, 195 x 6, 200 x 5, 200 x 4
Green Band Pushdowns: x10 x 3sets

Had to train at a commercial gym today. Not used to mirrors when squatting and unracking the bar over my forehead on the bench... Squatting 315 didn't feel too bad, but it wasn't exactly easy either.

Coke
02-09-2007, 04:28 AM
Session is looking pretty good.

Sensei
02-09-2007, 08:42 PM
Thanks Coke.

I bought my son this a few weeks ago.

http://i11.photobucket.com/albums/a178/johnnymnemonic/members%20pics/IMG_1368.jpg

Yesterday, he was wrestling with dad and thought it would be fun to hit papa in the temple with it! Kettlebells RULE!

Coke
02-10-2007, 08:32 AM
Damn, you've got a tough one on your hands, lol - :D

LiftingKid
02-10-2007, 02:11 PM
lol. What movements do you have your son do? He will have excellent strength if he sticks with it.

Sensei
02-10-2007, 02:28 PM
lol. What movements do you have your son do? He will have excellent strength if he sticks with it.
He's three. I just try to keep him from dropping on his feet or braining himself with it. Probably not the best choice of toys, but it was either that or the numchucks. ;)

Stumprrp
02-10-2007, 05:11 PM
wow thats awesome haha your sons gonna be HYOOUGGG

Sensei
02-12-2007, 05:52 AM
Sunday, February 11, 2007 - GPP
Pulling son through woods on sled and flipping 53lb KB.

Sensei
02-12-2007, 09:46 PM
Monday, February 12, 2007 - BP

SQ: bar x 6, 135 x 6
BP: bar x 20 x 2sets, 135 x 10 x 2sets, 195 x 8, 225 x 2, 215 x 2 x 3sets
KB swings, flips, snatches w. 53lb KB. http://www.youtube.com/watch?v=zNyn5_ddt3E
Shoulder Carry 100lb Sandbag

Groin was bothering me on squats, so I decided not to push it.

Coke
02-13-2007, 05:37 AM
Pulling son through woods on sled

What a great Pops you are, seriously...nice work overall.

Sensei
02-13-2007, 09:57 PM
Thanks Coke. I appreciate that.

Tuesday, February 13, 2007
2 KB Swing (53lbers): x10 x 3sets
Two-Arm Sots Press (53lbers): x5 x 2sets

Time to hit the sack. 'Night y'all.

Stumprrp
02-13-2007, 09:59 PM
night man, nice kb workouts as usual

Sensei
02-13-2007, 10:06 PM
Thanks Stump. I'm glad you gave up the cutting illness btw. G'night.

Sensei
02-14-2007, 07:52 PM
Wednesday, February 14, 2007
Seated Floor GMs (w. 53lb KB): x10 x 3sets
Russian Hockey DLs: 53lb KB x 10 x 5 sets

The "Seated Floor GMs" are like a hamstring stretch on the ground, but with a KB behind your head. The "Russian Hockey DLs" are a deadlift w. a KB, starting on the outside of one foot to the top and the down to the outside of the other foot. Neither of these are meant to be exercises you really load up on, which was fine today - I think I pinched a nerve in my neck either from the Sots presses or just sleeping wrong...

HeavyBomber
02-14-2007, 08:20 PM
Tuesday, February 6, 2007
OHSQ w. 2 53lb KBs: x5 x 2sets
http://www.youtube.com/watch?v=da2fDzSkrE8
Sots Press w. 2 53lb KBs: x5 x 3sets
http://www.youtube.com/watch?v=f_SDssouHyk

Damn dude, Sots Press looks hard as hell. Nice o'head squats too.

Sidior
02-14-2007, 08:33 PM
I really like the stuff you are doing with kettlebells. If i ever get my hands on the ones at my gym I plan on using your vids as examples. Thanks man!

Coke
02-15-2007, 04:50 AM
Them seated Floor GMs & Russian Hockey DLs are looking real difficult from this end, lol.

ddegroff
02-15-2007, 07:06 AM
Them seated Floor GMs & Russian Hockey DLs are looking real difficult from this end, lol.

Agreed.

Those KB flips are crazy. You must workout in a gym of trusting individuals. ;)

Big o Boy
02-15-2007, 10:39 AM
Wednesday, February 14, 2007
I think I pinched a nerve in my neck either from the Sots presses or just sleeping wrong...

that always stinks... if it's the same sharp lightning bolt pain I'm thinking of. I usually get it if I rotar-ily(?) snap my neck at an ackward time.

Bob
02-16-2007, 02:20 PM
Hey Sensei.. nice bunch of KB workouts lately...

Like the story about the kid.. looking forward to seeing your videos when he pops you a good one with it.. haha..

And did you include your wifey on those Valentines workouts?? Gotta show her the love you know...

Kiaran
02-16-2007, 06:45 PM
Hey buddy, you've been busy in here. I'm liking all the movements in here. Hope things are going well for you.

Sensei
02-18-2007, 09:27 PM
Coke: Actually, they're not that bad. Not meant to be a tough exercise though - more of a mobility thing.
ddegroff: I work out at a high school gym when no one else is around. There's really nothing that the KB could do except maybe bust my toe.
Big o Boy: Yeah, definately not good.
bearwolf: KBs have been about all I can do lately and even then they've been pretty weak. I'm just trying to keep things interesting and hopefully it's doing me some good.
My wife has zero interest in weights. I'm not sure I'd want her messing w. KBs anyway - she'd probably take after my son and start bashing me in the head with it.
Kiaran: Not as busy as I'd like, but working on it! Thanks for stopping by!

Saturday, February 17, 2007
Seated Floor GMs (w. 53lb KB): x10 x 3sets
Russian Hockey DLs: 53lb KB x 10 x 3 sets

Sunday, February 18, 2007
SQ: bar x 6, 135 x 6 x 2sets, 225 x 6 x 3sets
GM: 135 x 6 x 3sets

I must have really screwed up my right trap/rhomboid - really limited ROM when turning my head and it still hurts like a bastage. Swell.

Bob
02-19-2007, 12:42 AM
I must have really screwed up my right trap/rhomboid - really limited ROM when turning my head and it still hurts like a bastage. Swell.
Dude!!!!!!
It's official.. you are falling apart... :help:

Coke
02-19-2007, 05:23 AM
Weekend sessions are looking good.

Stumprrp
02-19-2007, 06:25 AM
damn sensei you and these injuries, nice KB work

Sensei
02-19-2007, 09:12 AM
Thanks Coke.

Bearwolf & Stump,
Yeah. I know.

Monday, February 19, 2007
Windmills (w. 53lb KB): x10 x8sets

Sensei
02-21-2007, 03:13 PM
Wednesday, February 21, 2007
BP: bar x 20 x 2sets, 135 x 10 x 2sets, 185 x 10, 175 x 10 x 2sets, 175 x 9
Bent-Over BB Row: bar x 10, 135 x 10 x 5sets

Doing better. Rhomboid and neck are probably at 90% and only bothered me a little as the BP sets got harder.

Later in the evening...
Russian Hockey DL (w. 53lb KB): x10 x 5sets

Guido
02-21-2007, 03:35 PM
Dude!!!!!!
It's official.. you are falling apart... :help:Comes with the age. :nod:

Nice stuff in here. Lovin' the kettlebell stuff. Do you ever do stuff outside, i.e. KB throws and such?

Sensei
02-21-2007, 08:12 PM
Comes with the age. :nod:

Nice stuff in here. Lovin' the kettlebell stuff. Do you ever do stuff outside, i.e. KB throws and such?
Thanks.:swear:

I haven't really done anything special outside w. the KBs - just regular stuff. I have access to medicine balls and stones that I have used in the past for throws, but I haven't really ever done them consistently.

Sensei
02-22-2007, 09:43 PM
Thursday, February 22, 2007 - SQ
SQ: bar x 6, 135 x 6, 225 x 6, 315 x 3, 295 x 3 x 2sets
GM: 135 x 6 x 4sets

Left hammy was feeling a little iffy, but wasn't too bad. I think I'm starting to get somewhere.

Coke
02-23-2007, 05:37 AM
Ace squats and GMs Sensei.

Sensei
02-23-2007, 06:49 AM
Thanks Coke. I'm trying not to worry too much about numbers right now, but it'd be nice to have another plate (or two) on the bar again...

Bob
02-23-2007, 07:42 AM
Left hammy was feeling a little iffy, but wasn't too bad. I think I'm starting to get somewhere.
Kool.. now that is the type of news I like to hear!!!

You've got the day off.. so make sure you get some rehab in... maybe the wifey will give you a massage or 2?? Or perhaps a chiro visit.

No more breakdowns ole' man... you never reach 42!! lol

Sensei
02-23-2007, 08:07 AM
Thanks bear. I'll try to get in some GPP, mobility/stretch work. That and errands... woohoo. The relaxed time will be nice though.

Sensei
02-23-2007, 07:17 PM
Friday, February 23, 2007
Russian Hockey DL (53lb KB): x10 x 5sets
Seated Floor GM (53lb KB): x10 x 3sets

HeavyBomber
02-23-2007, 07:38 PM
Excuse my ignorance but what the hell is a Russian Hockey DL?

Sensei
02-23-2007, 07:48 PM
Excuse my ignorance but what the hell is a Russian Hockey DL?Huh? You don't KNOW? jk, a "Russian Hockey DLs" are a deadlift w. a KB, starting on the outside of one foot to the top and the down to the outside of the other foot. The "Seated Floor GMs" are like a hamstring stretch on the ground, but with a KB behind your head. They're both more of mobility drills than "load em up and strain" exercises.

Coke
02-24-2007, 07:39 AM
Nice training, those DLs & GMs you're doing are off the wall, lol.

Sensei
02-24-2007, 08:22 PM
Thanks Coke. Unorthodox - hopefully they're doing me some good.

Saturday, February 24 - GPP
Being dragged through an ice storm by my brother's American Pitbull

Later...
One-Arm KB Snatch: 35lbs x 20 (10/arm), 53lbs x 40
Alt. Renegade Rows (w. 53lb KBs): x10, x20 x 3sets
Halos (w. 35lbs KB): x10 x 3sets

Alt. Renegade Rows (w. KBs) =

http://www.mikemahler.com/exercises%20branch/Renegade%20Row%201.jpg

Built
02-24-2007, 09:04 PM
This kettleball stuff looks very, very interesting to me.

How long have you been doing this type of training, Sensei?

Bob
02-24-2007, 10:18 PM
Being dragged through an ice storm by my brother's American Pitbull
Come on man.. your a coach... Alpha Dog!!! You gotta be Alpha Dog!!
Doesn't matter the size or the strength... every dog can be controlled by an Alpha Dog. Use the leash.. pin them down.. be in control.

Good looking KB workout Sensei...

Sensei
02-24-2007, 10:49 PM
Thanks Bear. Actually, I was exaggerating. I had the dog under control - it was the ice that was kicking my arse...

Built,
The KB work is fun and makes GPP bearable. In 1988, during the Seoul Olympics telecasts, I saw an "Athlete Profile" on Anatoly Kharpaty (OL champ) where he and his coach were playing around with a kettlebell - I wanted one ever since and finally ended up getting one a couple years ago.

Built
02-24-2007, 11:48 PM
Interesting.

I gotta look into these things ...

Stumprrp
02-25-2007, 07:50 AM
53 x 40? wow

Sensei
02-25-2007, 07:58 AM
Built,
Lots of fun. Not the Holy Grail or anything as some fanatics claim, but a lot of fun.

Stump,
40=20/arm. Nothing special. Conditioning is my problem... I'm sure someone like Anthony (w. healthy shoulders) would have no problem doing 100+ w. very little, if any, prep work.

Coke
02-25-2007, 09:55 AM
Really appear to be having a good time with the KB and various work, no doubt you will benefit from it.

Crazy alternate renegade rowing shiat dude.

Sensei
02-25-2007, 01:02 PM
Thanks Coke. You could do the exercise w. hexagonal DBs if you have em.

Sensei
02-25-2007, 08:07 PM
Sunday, February 25, 2007
Push-Ups (w. 35lb son jumping up and down on back): x10 x 10sets

After reading Bearwolf's journal and recommending Built to do more push-ups, I decided to take some of my own advice today. Nice lighter training session.

Stumprrp
02-25-2007, 08:29 PM
push ups are deffinatly good but i feel only for conditioning purposes, most of us and deffinatly yourself would need to do sets of 20-30 i would tink.

supersetting pushups and squats is a nice little combo.

Sensei
02-25-2007, 08:55 PM
Normally I'd agree with you and say I was being a wuss and could have done a lot more, but I strained my infraspinatus or rhomboid or something the other week when I was doing Sots presses. Sets of 10 for mobility work is plenty right now.

Sensei
02-27-2007, 07:38 AM
Monday, February 26, 2007
SQ: bar x 6, 135 x 6 x 2sets, 225 x 6, 315 x 3
GM: 135 x 6, 225 x 6 x 2sets
Windmills (w. 53lb KB): x10 (5/5) x 3sets
One-Arm KB "Punch & Crunch" (w. 53lb KB): x20 (10/10) x 3sets

Took some video of some of these - I'll try to post them later.

Sensei
02-27-2007, 10:12 PM
One-Arm KB Punch & Crunch: http://youtube.com/watch?v=aG4crTgCcMo
GMs: http://www.youtube.com/watch?v=0Ls4pTpgea8

LiftingKid
02-28-2007, 04:32 AM
You do good mornings in your squat stance...interesting because I always do them with a very narrow stance.

Sensei
02-28-2007, 06:14 AM
I try to vary my stance when I do GMs. Most of my GMs are shoulder width or wider.

Coke
02-28-2007, 11:36 AM
Varying your stances on the GMs is a smart thing to do, that way you hit whatever you want.

Good stuff with your most recent effort Sensei.

Sensei
03-01-2007, 05:07 PM
Thanks Coke.

Thursday, March 1, 2007 - EDT (One-Arm KB Snatch)
One-Arm KB Snatch: 35lbs x 10, 53lbs x 10

One-Arm KB Snatch (w. 53lb KB)
Right: x25, x5, x5, x5, x5, x5, x5, x5
Left: x25, x5, x5, x5, x5, x5, x5, x5

Total Time: 14:45
Total Sets: 16 sets
Total Reps: 120 reps

Blizzard outside. Sucking wind bad inside.

Stumprrp
03-01-2007, 05:11 PM
good stuff man!

Bob
03-01-2007, 07:37 PM
Hey Sensei those Punch and Crunches look pretty bad.. how was the abs feeling after those? Better then a Decline Weighted Crunch?

Get outside and do some shoveling... nothing like sucking cold artic wind..

Good job with the workouts... and hopefully with the healing...

Sensei
03-01-2007, 10:12 PM
Thanks Stump. 50reps in the KB snatch and climbing!

Bearwolf,
Not that bad. Actually, I was trying them more as a scap movement than anything. My lats were sore!

Doing one-arm kb snatches for reps in my unheated garage gets me heaving so hard that I wonder if I'm borderline asthmatic... Shoveling sucks. I don't mind it once or twice a year, but generally I hate it.

Coke
03-02-2007, 06:16 AM
Hardcore as can be doing your thing out in the unheated garage...super one-arm KB snatch day man.

Sensei
03-02-2007, 08:21 PM
Thanks Coke. I'm just glad to get some work in.

Friday, March 2, 2007
Alt. Renegade Rows (w. 53lb KBs): x20 x 4sets
Russian Hockey DL (w. 53lb KB): x10 x 3sets
Floor GM (w. 53lb KB): x6 x 3sets

My right glute feels like someone slugged it hard. Even though I think I'm doing a lot better and I can squat fairly well now, it's pretty clear that my right side still has some issues. I'll try to just keep on with ice, massage, flexibility work, etc. and hopefully it's going to become a non-issue relatively quickly.

Coke
03-03-2007, 08:34 AM
I had a similar ordeal, the glute thing should subside fairly quick...nice alternative rowing, DLs & GMs.

Sensei
03-04-2007, 10:35 PM
Coke,
Yeah, I'm not real worried about it, but my right side is starting to get irritating...

Saturday, March 3, 2007
Russian Hockey DL (w. 53lb KB): x12 x 5sets

I was in a hotel doing these after the wife and son were asleep. I wasn't really up for windmills...

Sunday, March 4, 2007
One-Arm KB Snatch: 35lbs x 10, 53lbs x 20, 53lbs x 30, 53lbs x 40
One-Legged DLs (w. 53lb KBs): x10 x 3sets

I suppose it's because I did them after the snatches, but the one-legged DLs kicked my arse today.

Met w. a powerlifting/PT buddy of mine to talk lifting a little over some ice-cream with my boy. I told him I signed up for the Russian Kettlebell Certification seminar in September. He was pretty surprised and probably wondering what the hell I was thinking... To be completely honest, I'm not 100% sure, but I definately plan on putting the cert. to good use either where I am now or in Japan if we end up moving back there.
PL is still where my heart is but it might have to take a backseat for a little while longer.

Coke
03-05-2007, 06:41 AM
Awesome stuff this weekend - can't nothing stop you man, even did a hotel gig, lol.

Sensei
03-05-2007, 09:27 PM
Thanks Coke. The hotel "fitness room" was awful. It had DBs, but no place whatsoever to move around - I ended up doing the DLs in our room.

Monday, March 5, 2007
53lb KB Swing: x20 x 2sets
KB Press (w. 53lbers): x10 x 2sets
alt. w. KB See-Saw Press (w. 53lbers): x10 x 2sets
KB Front SQ (w. 53lbers): x5 x 2sets
KB OH SQ (w. 53lbers): x5 x 2sets

Sensei
03-05-2007, 10:42 PM
KB work in the snow w. son. About as hardcore as you can get!

Bob
03-06-2007, 04:03 AM
Awesome pics Sensei..

I can't believe you take KBs to a hotel with you... I bet that makes your luggage heavy... lol

Congrats on going for the KB Certification... I think there is a market for that.. GL..

And back to Japan, eh??? I would love to take the family and move to another country for a few yrs.. it's gotta be great for the kids..

Sensei
03-06-2007, 05:35 AM
Thanks Bearwolf. I'm actually thinking about taking a KB to Japan sometime soon... I should be able to check it in, but it'll be a close call w. the weight limit - hopefully whoever's at the counter won't be nit-picky about 3lbs.

My son spends a month here and there in Japan and he's pretty comfortable there. He'll probably adjust a lot better than I will...

Coke
03-06-2007, 06:23 AM
Good session...those pics are sweet, bet you are a proud pops too.

ddegroff
03-06-2007, 07:18 PM
Haha, nice. Do the kb's weigh more than him? LOL

Sensei
03-08-2007, 12:03 PM
Thanks guys. I'm definately one of those gushing parents...

Wednesday, March 7, 2006
SQ: bar x 6, 135 x 6, 225 x 6, 315 x 3 x 2sets
BP: bar x 20 x 2sets, 135 x 10 x 4sets
GMs: 135 x 6 x 3sets

Everything felt pretty good today. Hip started to be a little trickey after the second set w. 315, so I stopped. BP felt good, but the back/shoulder is still stiff. Ice, ETS and good-night.

Coke
03-09-2007, 04:51 AM
Nice effort bro, strong squats with 3pps.

Stumprrp
03-09-2007, 07:34 AM
strong workout as usual, you really keep it basic, i like it.

i gotta whip out my KB and sandbag again, tiz gettin warm out!

Sensei
03-09-2007, 10:29 AM
Thanks Coke & Stump.

Stump,
I've been wondering where your GPP work has gone. I do most of my KB work either in the garage or in the living room. Can't do much w. the sandbag though until the ice clears away.

Sensei
03-10-2007, 09:59 PM
Saturday, March 10, 2007 - EDT (Windmills w. 53lb KB)
KB Swing: x20
Alt. One-Arm KB Swing: x34
One-Arm KB Snatch: x10

Windmills (Right): x10, x10, x10, x10, x10, x5
Windmills (Left): x10, x10, x10, x10, x10, x5

Total Time: 14:55
Total Sets: 12 sets
Total Reps: 110 reps

Another weekend on the road and trying to fake training in a hotel... Ah well.

HeavyBomber
03-10-2007, 10:56 PM
KB work in the snow w. son. About as hardcore as you can get!

Yeah man it is. hahaha

Sensei
03-11-2007, 10:29 PM
Thanks HB.

Sunday, March 11, 2007 - EDT (One-Arm KB Snatch)
One-Arm KB Snatch: 53lbs x 10

One-Arm KB Snatch (w. 70lb KB)
Right: x5 x 8sets
Left: x5 x 8sets

Total Time: 14:38
Total Sets: 16 sets
Total Reps 80 reps

Form wasn't as consistent as I'd like. Need to do some form work w. triples and lots of rest.

Big o Boy
03-12-2007, 02:43 AM
whoa... when'd you get the 70 pounder? Your obliques must be pretty tough, doing all that windmill stuff with a 53 lb. KB. I'm good if I mess around with a 15 lb. medicine ball... lol

Sensei
03-12-2007, 06:52 AM
Big o Boy,
Thanks for stopping by. Actually, it was the first KB I bought. I bought the lighter ones when I realized that I needed them to build into the 70lber!

Bob
03-14-2007, 08:28 AM
so Sensei when you go to a hotel, do you make the bell boy carry your KBs??
haha..
I'd like to see that... it would be worth the $3-4 tip... maybe even a $5...

Nice "fake" training dude.. just stay mobile, loose and injury free...

sharkall2003
03-14-2007, 09:40 AM
I noticed you said you think you are borderline asthmatic. I am asthmatic. What symptoms are you having? Any wheezing?

Sensei
03-14-2007, 09:42 AM
so Sensei when you go to a hotel, do you make the bell boy carry your KBs?? Nice "fake" training dude.. just stay mobile, loose and injury free...No, most of the places I go don't have bell boys. I suppose I could ask the prostitutes hanging out in the lobby... ;)

Thanks. I'm feeling good these days. Need to get to a gym more often, but so far, so good.

Chubrock
03-14-2007, 09:46 AM
DUDE, pay a prostitute to workout with one of the KBs and then film it and put it on YouTube. That would be so badass haha.

Sensei
03-14-2007, 01:55 PM
I noticed you said you think you are borderline asthmatic. I am asthmatic. What symptoms are you having? Any wheezing?
Some wheezing. I have allergies and some other family members have asthma. I think I'm just in piss-poor shape to be honest and that coupled with breathing cold air in a dusty garage is just not good. It'd be smart to see a doctor and probably will if symptoms don't improve.

Sensei
03-15-2007, 09:26 PM
Thursday, March 15, 2007
One-Arm KB Snatch: 35lbs x 10, 53lbs x 50, 53lbs x 30, 53lbs x 20

After running errands until 10, just decided to do some snatches. As always, I was sucking wind bad. Forgot to chalk up before the high-reps - I think I might have done a lot more than 50 if I had.

Detard
03-15-2007, 09:54 PM
I stumbled across some of your videos on youtube sensei. Did you have a lower body injury not long ago? With the KB flips do you actually flip the bell in the air, let go of it then catch it again?? It looked intense!

Sensei
03-15-2007, 10:02 PM
Yeah, I've been having on and off issues since October and have been focusing more on GPP and kettlebells lately. Work, etc. have been kicking my arse lately but I'll be training heavier soon.

Coke
03-16-2007, 06:22 AM
Handling your business that way on the fly after a busy day is so cool bro - ;)

ddegroff
03-16-2007, 04:39 PM
Nice kick around workout Sensei!

I need some KB's baddd.

Sensei
03-16-2007, 10:06 PM
Thanks Coke.

ddegroff,
KBs are definately fun.

Friday, March 16, 2007
Alt. Renegade Rows (w. 53lb KBs): x10 x 4sets http://www.youtube.com/watch?v=D6eaRVvARvQ
Shoulder and Carry 100lb Sandbag

Sensei
03-16-2007, 10:12 PM
I forgot to mention that I'm taking fashion tips from HeavyBomber in the renegade rows vid... ;)

Coke
03-17-2007, 07:46 AM
That HB is a bad influence, lol...even looking the part of a renegade with those rows, ace sandbag carries too.

Stumprrp
03-17-2007, 08:00 AM
yay sandbag!

Sensei
03-18-2007, 10:22 PM
Weather's getting nicer - no excuses not to get outside for training once in a while!

Sunday, March 18, 2007 - GPP?
Scapular Mobility Work http://www.youtube.com/watch?v=2y949Vl0Y8o
SQ: bar x 10, 135 x 6, 225 x 6, 315 x 3 x 2sets
BP: bar x 20, 135 x 10, 205 x 3

The scap work was meant for supplementary material to the shoulder article. It's an incomplete compilation of exercises in no particular order and without script or text. I'll try to add those sometime.
I was happy w. the squats - they weren't easy, but deep and strong. BP was absolutely pathetic. The only excuses I could come up with were lack of training and beat up wrists and elbows from KB work.

Sensei
03-20-2007, 12:35 PM
Monday, March 19, 2007
Shoulder and Bearhug Carries w. 100lb sandbag in the park.

Tuesday, March 20, 2007
SQ: bar x 10 x 2sets, 135 x 6, 225 x 10, 315 x 3 x 2sets
BP: bar x 20 x 2sets, 135 x 10, 205 x 3
Pull-Ups: x16, x10

Basically a repeat of Sunday's session... Everything sucked ass except for the pull-ups - I was pretty happy w. the x16 and was probably good for a couple more. Wrists and elbows need some rest.

Coke
03-20-2007, 12:52 PM
I like how you always seem to have something going no matter what, not one to be static if you can help it.

Bob
03-20-2007, 01:40 PM
oooooo ... I see squatting in Sensei's journal... whoooo hoooo!!!
Nice couple of workouts Sensei.. keep it up.. and keep it tight!!!
No need for injuries...

And dang.. I didn't know you were so good with the pullups!! 16 is pretty darn good in my book... especially if you haven't been doing them in a while..

Stumprrp
03-20-2007, 02:06 PM
16 is damn good sensei!

Sensei
03-21-2007, 09:00 AM
Thanks guys. I've always been pretty decent at pullups. If I ever decide to lose weight, maybe I'll try to pump up those numbers.

Wednesday, March 21, 2007
Swings, pass around waist, figure 8s, goblet squats w. 53lb KB
Russian Hockey DLs (70lb KB): x10 x 5sets

I'll probably do some conditioning work later today.

edit:Wednesday, March 21, 2007 - later in the evening...
Two-handed KB Swings: 70lbs x 40*, x30, x30

*for this set I did x10 w. two-hands, x10 right, x10 left, x10 two-hands

Stumprrp
03-21-2007, 10:41 AM
nice kb work sensei

Sensei
03-21-2007, 09:45 PM
Thanks Stump.

If any of you were wondering what a "Russian Hockey DL" was, here you go:
http://www.youtube.com/watch?v=kXF17iqdzt0

Janda Situps w. KB: http://www.youtube.com/watch?v=9K4H3dtHpd8

ddegroff
03-21-2007, 10:08 PM
I like those "Russian Hockey DL"! That's some good work!

How often do you use KB's (per week)?

Sensei
03-21-2007, 10:12 PM
Thanks ddegroff. I'm trying to do them as often as possible - I'm doing the RKC certification ( http://www.youtube.com/watch?v=GO61k3EODY4 ) in September and I'm in absolutely awful shape.

ddegroff
03-21-2007, 10:29 PM
Damnnnn, that's crazy stuff.

Have you done that crazy KB crawl yet? Cause damn it looks tough.

Sensei
03-21-2007, 10:40 PM
Yeah, the bear crawl is pretty much no fun.

Bob
03-21-2007, 11:31 PM
Just starting adding 1-2 extra sets per workout per week Sensei... and by Sept. you should have plenty of Cardio-Vascular abilities...

TommyBoy
03-22-2007, 10:50 AM
Training is looking good Sensei. I'm seriously thinking about getting some kettlebells.

Sensei
03-22-2007, 12:42 PM
Thanks Bear. I know I'm going to need to be doing at least a couple of pretty hardcore sessions/week if I want to make it out of the RKC course still walking... I'll start doing some easier interval work w. swings later this week and gradually build up muscular endurance and aerobic capacity. Not looking forward to it.

Tommy,
Whoah! Nice to see you back! KBs are pretty fun stuff. Not really a necessity for PLers, but a fun way to do some GPPesque work.

TommyBoy
03-22-2007, 12:55 PM
Yeah I was thinking more towards tricep extensions or laterals with the kettlebells.

Sensei
03-22-2007, 09:19 PM
Adjustable ones are a lot cheaper and probably be better if they're just for extensions and laterals.

TommyBoy
03-22-2007, 09:22 PM
What kinda price we talkin' here?

Sensei
03-22-2007, 09:44 PM
Fixed weight KBs are pretty damn expensive. If you buy quality ones, they're probably going to be in the $75-$150 range depending on the weight + shipping.

Adjustable KBs depend, but here's ironmind's: http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1275 There are probably cheaper ones that will do the job.

Thursday, March 22, 2007
KB Swings: 70lb x 20reps x 5sets on 1:00
Set 1: Two-handed, Set 2-3: Alt. Right-Left, Set 4-5: Two-handed
See-Saw Press: 53lbs x 10reps x 5sets on 1:00
Wrist roller work (wrist extension)

I underestimated how friggin' tough the swings were going to be and originally planned to do 10 sets @ 1min intervals... 5 was plenty. I'll lower the reps or lengthen the intervals when I do it again.

TommyBoy
03-22-2007, 09:50 PM
Thanks Sensei, I'm definitely gonna look into that.

HeavyBomber
03-22-2007, 09:53 PM
Man that's some serious scapular work. Sometimes my whole workout doesn't last that long. lol

Sensei
03-22-2007, 10:11 PM
It was more of a warm-up than anything. Took about 10-15 minutes.

Kiaran
03-22-2007, 10:32 PM
70lb swings? WTF, damn. Nice work, Sensei. I almost bought a set of the KBs for my gym, but spent the money on a new bar instead. One of these days...

Sensei
03-23-2007, 10:03 PM
Yeah, too bad we can't have ALL the toys...

Friday, March 23, 2007
"Pistols" - practiced the bottom position and did some pistols to a 14" high table
One-Legged DLs: 53lb KBs x 10 x 3sets
Walk w. 53lb KBs in rack position

Walking w. the 53lb KBs was tougher than I thought it would be. Much, much tougher than shoulder carrying a 100lb sandbag. Pistols are going to take a while - I have Pavel's book that gives some good pointers and explanation of pistols, but if anyone knows some good online resources, I'd love to have them.

Bob
03-23-2007, 11:56 PM
I assuming pistols without KBs to start with right Sensei?

And I assume you've been all over the DragonDoor site? and Forum?
http://forum.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=240

here are some other random hits:
http://www.powerathletesmag.com/pages/pistols.htm
http://allaroundstrength.blogspot.com/2007/03/pistol-trouble.html

and GL dude.. I've tried to put them into my program.. and have done 2 with the right leg... but I seem to get bored/frustrated/?? after about 3-4 workouts with them...

Sensei
03-24-2007, 12:05 AM
Thanks Bear! I like dragondoor, but I find their site a little difficult to navigate for some reason.

I've made very unethusiastic stabs at pistols before and always gave up after falling on my ass a few times or clutching my hip flexor as it cramped up... My coordination has gone in the toilet since my teens and early 20s - I'd like to think I could actually do this exercise if I set my mind to it. Call it a very mild mid(athletic)life-crisis if you will... Just one more thing to frustrate me, I guess.

Coke
03-24-2007, 08:10 AM
That's the way it is, the more you work at something the better it should get...them pistols look interesting.

Kiaran
03-24-2007, 01:10 PM
Pistols? Yeah...forget that ****. Just looking at the pics makes my knees hurt. You're one strong dude, Sensei :bow:

Sensei
03-24-2007, 10:19 PM
Thanks Coke. Thanks Kiaran - it shouldn't hurt the knees unless you do it wrong.

Saturday, March 24, 2007 - Pffffftt...
SQ: bar x 6, 135 x 6, 225 x 6, 315 x 4
BP: bar x 20, 135 x 10, 205 x 3 x 3sets
Pistol practice to 11" box

Bob
03-24-2007, 10:33 PM
Nice workout Sensei...
Do I see another attempts at the 225 for reps in your near future?? 6 more days...

Sensei
03-25-2007, 01:42 PM
Thanks Bear. I have a list of excuses a mile-long, but I'll give it a run one more time before the deadline. How about yourself?

ddegroff
03-25-2007, 01:48 PM
I've been thinking about doing pistol's, never knew that move actually had a name.

Nice work on past workouts big guy!

Sensei
03-25-2007, 09:45 PM
Thanks ddegroff.

Sunday, March 25, 2007 - EDT (One-Arm KB Snatch)
KB Swings: 53lbs x 10
One-Arm alt. KB Swings: 53lbs x 20

One-Arm KB Snatch (w. 53lb KB)
Right: x20, x10, x10, x10, x10, x5, x5
Left: x20, x10, x10, x10, x10, x5, x5

Total Time: 14:30
Total Sets: 14 sets
Total Reps: 140 reps

Even though I'm not happy with how bad I continue to suck wind on these, I'm happy to get a PR (previous best = 120). Knock on wood, if I stay healthy and train smart, I should be pushing closer to 200reps on this within a few months. I don't plan on doing EDT that often, but w. the interval work it should improve a lot.

Bob
03-25-2007, 10:26 PM
Thanks Bear. I have a list of excuses a mile-long, but I'll give it a run one more time before the deadline. How about yourself?Shhhh.. don't tell anyone, but @ 11:45 PM March 31st.. see if I can get up to 40.. and get back into the top 5... lol

Great job on the PR...

Coke
03-26-2007, 05:30 AM
Every PR is very sweet, good job this weekend.

Sensei
03-26-2007, 02:22 PM
Bear,
If you get 40, but don't get 49, I will be very disappointed and post pictures of Justin655 on every page of your journal...

Thanks Coke!

Bob
03-26-2007, 02:54 PM
Bear,
If you get 40, but don't get 49, I will be very disappointed and post pictures of Justin655 on every page of your journal...
Dang you!!! Don't put that pressure on me!!!!
I'm going to have a heart attack as it is if I even come close to 40.. I'm already 6-7 lbs heavier then when I hit that 32...

The plus side.. is that I've got a buddy to spot/encourage me this time... and permission from the gym to use a garbage can for upchucking... I figure I might be pushing a few chunks.. so I going to set the can in front of me.. and hang onto the bar while blowing forward... lol

Sensei
03-26-2007, 03:24 PM
Dang you!!! Don't put that pressure on me!!!!
If this doesn't motivate you...

**Image of Justin655 removed to avoid it being used against me**

...then I don't know what will!

Bob
03-26-2007, 04:01 PM
Ahh.. I don't think that is very motivating... I think I'm canceling my WBB subscription!!!

I'm glad it's in your thread... I might have to close my journal if that pops up!!

Just so I understand... if I'm at 39 reps and don't think I can get 10 more reps, then I should quit, right??? Otherwise, any number between 40 to 48 and you start spamming my journal.... Internet sabotage... u gotta hate it!!

Stumprrp
03-26-2007, 04:44 PM
nice snatching man