1/18/13 Friday January 18, 2013

In Spokane for work - different training day as a result (inside a gym).


6:30am - Joint mobility drills - 30 minutes

7:00am - Kettlebell warm up ("Standard")

1/2K halos - 20 lbs, 4X each side / each leg (total 16X)
1/2K pullover - 30 lbs, 5X each leg

1/2K halos - 30 lbs, 4X each side / each leg (total 16X)

1/2K pullover - 30 lbs, 5X each leg
Roll to press (TGU start) with 40 lbs - shoulder cam shafts, each arm

1H SW L/R with 40 lbs 2X (20)

7:15am - Focus on heavy DL with a barbell since I don't have access to barbells at home given my outdoor training regime with KBs.  I have not DL with a barbell since last being in Spokane for work in October 2012 (3 months)

DL with 135 lbs, 1X (5) (light, just a warm-up)
DL 185 lbs, 1X
DL 225 lbs, 1X
DL 275 lbs, 1X (PR)
DL 305 lbs, 1X (PR)

Two successive PRs with the DL.  This without DL with barbells in 3 months and even then that was 1 day in October and was the first time I think I have ever DL with barbells.  I have been doing DLs with KBs as a warm-up for some time, but don't do a ton of them.  Clearly all of the other pulls (SW, SN, CL) have created a lot of strength to be used for barbell DL.  With even a little practice and access to a bar I think I could get to 2X bodyweight without much effort at all (about 380 lbs).

After DLs I did some Alt SW, about 10 L/R 3X with the 40 lb KB.

Finisher:

SN with 30 lbs, L/R alt 7,6,5,4,3,2,1.  Wanted another set but stopped due to grip issues (calluses).
Push-ups (P-U) - mix of raised P-U, tapping shoulders with one hand, focus on really driving with the lats.

8:00am - Complete

Notes -
It was nice to hit some PRs on the DL.  I have read frequently from Pavel and others that 2X bodyweight in the DL is a minimum for strength.  Like pressing 1/2 bodyweight OH and passing the SN test of 100 SN in 5 mins with the 24 KB, a longer term goal is 2X bodyweight DL with the bar.  Based on my current training plan (no gym, outside my house with KBs) this is a lesser goal and if it happens it will most likely be a "WTH" thing that occurs without training for the lift directly.