Reply With QuoteI was given 4 kettle bells today. 12, 16, 20 and 24kg. Now what to do with them?
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Saturday (200) (start of week 2)
Squats
3x10x154
Press
3x5x139
Deads
5x314
The presses weren't too grindy at all. I think my all time best 3x5 was at 145 or there abouts. I think I'm responding pretty well with alternating bench/press 3 days a week.
I'm going to throw in a light week every 4th or 5th week.
Last edited by ColoWayno; 09-13-2014 at 06:42 PM.
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I was given 4 kettle bells today. 12, 16, 20 and 24kg. Now what to do with them?
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Toss them into increasingly smaller coffee cups. Just spitballin..Originally Posted by ColoWayno
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Lol. If only I could take this show on the road.
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Monday
Squats
3x10x159
Bench
3x5x206.5
Chin/Pull Ups
9,9,9,9 (36)
There's something wrong in the gut.
I was feeling close to failure on my last set of pull ups.
Last edited by ColoWayno; 09-15-2014 at 10:30 PM.
Member
Tuesday (200)
Treadmill Incline Intervals
5 x 20/1:40 @ 8mph and 15%
Plus a couple of 1 minute jogs.
2 minute HR Recovery 168-133
My hammies almost died. 15% is the max for this model.
Last edited by ColoWayno; 09-16-2014 at 06:33 PM.
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Wednesday (201)
Snatches
5x2x124
Press
3x5x141.5
Skipped Squats... Running those sprints kind of flared up the groin (actually, mostly hip flexors). Nothing serious I think.
I have started to focus on squeezing the bar off the floor at the bottom, just feeling the weight for a fraction of a second before trying to accelerate seems to do wonders for proprioception and makes the lift smoother and maybe a little more powerful.
Last edited by ColoWayno; 09-17-2014 at 07:53 PM.
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Thursday (201.5)
Heavy Bag
6 rounds 3/1
Last edited by ColoWayno; 09-18-2014 at 08:33 PM.
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Saturday (200) (start of week 3)
Squats
3x10x164
Bench
3x5x209
Deads
5x324
Bench: slowed a little but I should be able to add another couple of micro loads easily.
Squats: these reps felt really good and so far squatting this way 3x/week hasn't made me sore much at all.
Deads: these felt strong even though after I loaded 155 with the bar on the low hooks and lowered it it felt like death.
Hopefully, getting my Deadlift strong before going heavy on Squats will help fix some of the problems I've always had squatting heavy... Especially not being able to squat very heavy!
After week 4 will be a light week and then back to week 1 with a minor reset on most lifts.
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Sunday
Weeding, mowing and digging a small trench, 5-6 hours.
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