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Scott's training log and occasional insights...


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Yep - kettlebell sport is a power endurance sport. I'm REALLY lacking on the endurance stuff!

 

Tuesday, 11/11/14 - long cycle & upper body

long cycle: 16kg x 33 / 3:00 (11rpm), 16kg x 12 / 1:00, 16kg x 12 / 1:00

lat pulldown: 3x10

bench press: 3x10

seated row: 3x12

pushdown: 3x8-10

db curl: 3x6-8

running x 15:00 - hard intervals

 

Monday, 11/10/14 - long cycle & deadlift

dynamic effort deadlift w/ chains: 225x2 / 2 sets, 275x1 / 2 sets, 315x1 / 2 sets

long cycle: 24kg x 6 / 1:00, 20kg x 12 / 2:00, 16kg x 18 / 3:00, 24kg x 5 / 0:30, 20kg x 10 / 1:00, 16kg x 18 / 1:30 - NBL=69, Volume=2,560kgs

pulldown: 3x10

GHR: 3x8

GHR sit-up: 3x8

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Week 4

Monday, 11/17/14 - long cycle

long cycle: 24kg x 8, 20kg x 9, 16kg x 10; 24kg x 9, 20kg x 9, 16kg x 10; 24kg x 10, 20kg x 11, 16kg x 12 (rest was 1:00 between sets, and 3:00 between ladders) - NBL=88, Volume=3,480kgs

squat (deload): 95x5, 115x3, 135x1

pulldown: 4x8

weighted abs: 3x15

 

Week 3

Friday, 11/14/14 - long cycle

long cycle: 20kg x 6,6,6,6,6 (30/5:00); 16kg x 7,7,7 (21/3:00)-NBL=51, Volume=1,872kgs

bike (easy pace) x 40:00

 

Thursday, 11/13/14 - deadlift

rack pull (#3 pin): worked up to 360x5, 370x5

pulldowns: 3x10

reverse hypers: 3x10

weighted abs: 3x15

double kettlebell swings: 16kg x 10, 20kg x 8, 24kg x 6

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Tuesday, 11/18/14-long cycle+upper

long cycle: 16kg x 9,9,9,9,11 / 5:00-NBL=47, Volume=1,504kgs

bench press: 95x10, 105x8, 115x6, 115x6, 95x18 -- incline DB bench: 35x10

seated row: 100x10, 110x8, 120x6, 120x6, 100x20 -- pulldown: 100x12

barbell curls: 45x10, 55x8, 65x6, 45x10 -- DB curls: 20x18

pushdowns: 50x10, 60x8, 70x6, 50x12 -- French press: 40x20

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Tuesday, 11/25/14 - Deadlift and strength training

*warmed up with reverse hypers and lat pulldowns

deadlifts (reverse band w/ average band): worked up to 405x5, was supposed to do 415x5 but my right hip was in a lot of pain so I skipped the last set.

bench press: 110x5, 130x3, 145x1; w/ram 145x15

seated row: 90 x 12 / 5

dumbbell curls: 4x10

pushdowns: 4x10-12

weighted abs: 4x15-25

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Friday, 11/28/14 - kettlebell GPP

Easy KB circuit:

-KB squat x 5

-1-arm clean & press x 3 ea.

-2-arm swing x 10

*performed 5 rounds of this with a 50lb. kettlebell

 

Thursday, 11/27/14 - yoga

90 minute yoga class

 

Wednesday, 11/26/14 - long cycle

*warmed up with 2-arm swings and lat pulldowns

long cycle: 24kg x 4,4,4,5 / 4:00, 24kg x 8 / 1:00, 24kg x 9 / 1:00-NBL=34, Volume=1,632kgs

running x 20:00

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Tuesday, 12/2/14 - long cycle

long cycle: 24kg x 5,4,4,5 (18 / 4:00), 24kg x 8 / 1:00, 16kg x 18 / 2:00-NBL=44, Volume=1,824kgs

snatch: 16kg x 26+26 / 3:00

running x 20:00

 

Monday, 12/1/14 - long cycle

long cycle: 24kg x 7 / 1:00, 20kg x 11 / 1:30, 16kg x 20 / 2:00, 24kg x 5 / 0:30, 20kg x 6 / 0:30, 16kg x 6 / 0:30-NBL=55, Volume=2,088kgs

squat: 2x8, 1x4

incline bench: 1x7, 2x6

lat pulldowns: 3x10

weighted abs: 3x12-15

reverse sit-ups: 3x10-15

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Friday, 12/5/14 - long cycle

warmed up with kettlebell swings and lat pulldowns

long cycle: 16kg x 10; 20kg x 8; 20kg x 8,8,8; 24kg x 8; 24kg x 8; 20kg x 8; 16kg x 10,10-NBL=86, Volume=2,944 kgs

1-arm overhead KB holds: 24kg x 30 sec. each arm / 2 sets

partial squat / jumping squat combo: 95 x 20 / 30 -- 2 sets

forearm flexion / extension: 95 x 15,12 ea.

abs: 4x15-25

running x 20:00

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Monday, 12/8/14 - Long Cycle + upper body assistance

*warmed up with Indian clubs, reverse hypers, pulldowns, and light KB clean & jerks

long cycle: 16kg x 9, 20kg x 8, 24kg x 8; 16kg x 10, 20kg x 8, 24kg x 8; 16kg x 10, 20kg x 9, 24kg x 8, 28kg x 6-NBL=84, Volume=3,416kgs

seated row: 4x12,10,8,15 -- lat pulldown: 1x15

bench press: 4x8,6,4,12 -- incline bench: 1x10

pushdowns: 3x15,10,10

weighted abs: 3x15,12,15

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12/9/14 - Long Cycle + lower body assistance

*warmed up with reverse hypers, pulldowns, light KB long cycle

long cycle: 16kgx9 / 1:00, 20kgx8 / 1:00, 24kgx8 / 1:00; 20kgx8,8 / 2:00; 16kgx8,8,8 / 3:00-NBL=65, Volume=2,400kgs

squat / jump squat: 135x5 / 25, 155x3 / 20, 185x1 / 15; 205x1 / no jump squat, 225x1 / no jump squat

pulldown: 3x8

BB wrist curl: 2x15

med ball abs: 3 x 15/15/15, 12/12/12, 10/10/10

heavy club gamma casts, light club shoulder mobility, forearm pronator/supinator, heavy grippers x 3 circuits

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Monday, 12/15/14

*warmed up with 2-arm swings and lat pulldowns

long cycle (light technique set): 16kg x 16 / 2:00

squat / jump squat combo: 145x5 / 20, 165x3 / 15, 185x1 / 10

bench press: 105x5, 120x5, 135x5; w/RAM 135x12, 135x8

chins x 30 reps

kettlebell snatch: 16kg x 27+27 / 3:00

heavy and light club swinging to finish x a bunch

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  • 2 weeks later...

Thanks C.O.! Happy New Year to you!

 

Crystal - I've been out for the past over two weeks with a bad back injury. Grrrrrrrrr. Far from strong.... Might as well get some bikini bite and a junk sock and start bodybuilding....

 

Friday, 1/2/15 - long cycle & running

*today was the first day my back was feeling close to 100% in over 2 weeks, so this is my first session back to kettlebell sport training… Warmed up with reverse hypers and lat pulldowns and some light long cycle and lots of Tiger Balm.

long cycle: 16kg x 10 / 1:00 -- rest / 1:00 x 10 rounds→ NBL=100, volume=3,200kgs

running x 20:00

ball sit-ups: 3x20

Tons of stretching...

 

Tuesday, 12/30/14 - nothing really

a few light kettlebell exercises, nothing much though...

 

Monday, 12/29/14 - light strength training

squat - worked up to 185x1, 155x2 / 2 sets → back still hurts big time

bench press - worked up to 135x1, 115x5 / 2 sets

chin-ups x 20 reps

abs x 3 sets

*tried to do some kettlebell snatches got to 10 reps per arm but back was hurting to bad

 

Sunday, 12/28/14 - extra workout

1a. barbell extension: 45x10, 55x8, 65x6 / 2 sets

1b. barbell curls: 45x10, 55x8, 65x6 / 2 sets

2a. pushdowns: 50x12 / 3 sets

2b. dumbbell curls: 20x12 / 3 sets

3a. rope pushdowns: 40x12, 30x11

3b. cable curls: 40x8, 30x11

4a. lateral raise: 15x10 / 3 sets

4b. rear delt raises: 15x8 / 3 sets

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Sunday, 1/4/15 - long cycle

warm-ups: squat x 2/4/6/8/10, push-ups x 2/4/6/8/10, pull-ups x 1/2/3/4/5 - done in ladder order

long cycle: 24kg x 4/0:30, 20kg x 7/1:00, 16kg x 12/1:30; 24kg x 3/0:30, 20kg x 6/1:00, 16kg x 12/1:30; 24kg x 3/0:30, 20kg x 6/1:00, 16kg x 14/1:30 - NBL=67, volume=2,456kgs

overhead holds: 28kg x 20s ea., 15s. ea., 10s ea.

jumping squat: 95x25, 135x20, 185x15

reverse hypers: 3x10

ball sit-ups: 3x25

barbell wrist extension/flexion: 3x15ea.

running x 23:00

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