8:10am - Kettlebell warm up
1/2K halos - 8kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
16kg Roll to press (TGU start) - shoulder cam shafts, each arm
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
Arm bar 12 kg, 1+1
Crooked arm bar 12kg, 3+3 with press
8:25am - Training session - Focus on the Total Tension Complex with the DB 28kgs, squat emphasis
24kg TGU, 2/2
24kg G Sq, 10
24kg 2H SW, 5, 10, 15, 20 (50 reps)
"Total tension complex" from Pavel, emphasis on squats, using a ladder format as follows:
28 kgs DB CL, DB PR, DB SQ, singles of the CL and PR and went sets of 1,2,3,4,5,4,3,2,1 for the squats. (PR for squats)
Total of 9 DB CL, DB PR, and 25 reps of the DB SQ with the 28kgs
8:55am - Complete
Notes - Well that was no fucking joke today. Thought about it and realized easily that was a PR for squats today. I literally did a few reps with the 28kgs the other day with Kevin training, and that was the first time I had ever squatted with 2 28kgs. I have on the odd time in the past year did a single with DB 32kgs just messing around to see if I could do it (and it was hard). And so today I get out there and get through 9 sets of the complex with a weight I really have not even tried out before in anything close to that volume. And I am writing this tonight and after training this morning and didn't even think about that until now. That is great and I am really pleased to know that I could handle that practice session. The first clean was only ok, quickly remembered the adage "it's easy until it gets heavy" and knew I needed to put more hip snap into the rest of my cleans, which I did. Got pretty tight on the presses, ended up for most of the last sets not resetting my feet and pressing from a wide stance position, which I have not done in quite some time (stance you would use for DB C&P so you don't reset your feet between reps). It was not as comfortable as the narrower stance I have been incorporating for single bell work but that is mostly I think because I have not trained it in awhile. Certainly getting the bells into lockout was not difficult at all, solid presses. Definitely when I hit the set of 5 for the squats it felt like time to go back down the ladder. Going for top set of 6 next week. Also need to keep working on my L trap, lockout position is still tender, just some stuff working through there, lots of mob work and the chiro work on my neck extension continues. Just a lot of moving parts right now, but this is all good stuff, just need to keep vigilant with recovery work and sleep. Also have not blogged this but recently had a physical exam and some other blood work done for insurance purposes, all good results. Weight is at 195 lbs. Surprised me a bit in one way as I was probably at about 182 or so when I started training with Kevin last March/April (it's nearly been a year). With that said I have put a lot of meat on the traps, neck, biceps (?? - cleans and snatches:)), and definitely in the glutes and quads. My pants are getting tight in the ass and the quads, yet, my waist is arguably smaller, I am at a very comfortable 33" and could do a 32". I have leaned out yet gained at least 10 pounds and have gotten noticeably stronger because the training program is just ON POINT. Great job Kevin. This is fun stuff and just taking the process slow and steady is really the way to go. I think I read "Consistency trumps intensity" or something like that and that is 100% true.
24kg TGU, 2/2
24kg G Sq, 10
24kg 2H SW, 5, 10, 15, 20 (50 reps)
"Total tension complex" from Pavel, emphasis on squats, using a ladder format as follows:
28 kgs DB CL, DB PR, DB SQ, singles of the CL and PR and went sets of 1,2,3,4,5,4,3,2,1 for the squats. (PR for squats)
Total of 9 DB CL, DB PR, and 25 reps of the DB SQ with the 28kgs
8:55am - Complete
Notes - Well that was no fucking joke today. Thought about it and realized easily that was a PR for squats today. I literally did a few reps with the 28kgs the other day with Kevin training, and that was the first time I had ever squatted with 2 28kgs. I have on the odd time in the past year did a single with DB 32kgs just messing around to see if I could do it (and it was hard). And so today I get out there and get through 9 sets of the complex with a weight I really have not even tried out before in anything close to that volume. And I am writing this tonight and after training this morning and didn't even think about that until now. That is great and I am really pleased to know that I could handle that practice session. The first clean was only ok, quickly remembered the adage "it's easy until it gets heavy" and knew I needed to put more hip snap into the rest of my cleans, which I did. Got pretty tight on the presses, ended up for most of the last sets not resetting my feet and pressing from a wide stance position, which I have not done in quite some time (stance you would use for DB C&P so you don't reset your feet between reps). It was not as comfortable as the narrower stance I have been incorporating for single bell work but that is mostly I think because I have not trained it in awhile. Certainly getting the bells into lockout was not difficult at all, solid presses. Definitely when I hit the set of 5 for the squats it felt like time to go back down the ladder. Going for top set of 6 next week. Also need to keep working on my L trap, lockout position is still tender, just some stuff working through there, lots of mob work and the chiro work on my neck extension continues. Just a lot of moving parts right now, but this is all good stuff, just need to keep vigilant with recovery work and sleep. Also have not blogged this but recently had a physical exam and some other blood work done for insurance purposes, all good results. Weight is at 195 lbs. Surprised me a bit in one way as I was probably at about 182 or so when I started training with Kevin last March/April (it's nearly been a year). With that said I have put a lot of meat on the traps, neck, biceps (?? - cleans and snatches:)), and definitely in the glutes and quads. My pants are getting tight in the ass and the quads, yet, my waist is arguably smaller, I am at a very comfortable 33" and could do a 32". I have leaned out yet gained at least 10 pounds and have gotten noticeably stronger because the training program is just ON POINT. Great job Kevin. This is fun stuff and just taking the process slow and steady is really the way to go. I think I read "Consistency trumps intensity" or something like that and that is 100% true.
