2 x 16 kg LC:
3 sets of 3 min/20 reps
rest 3 min
Front squats 45 kg:
2 sets of 5 reps
10 June 2009
Back to GS.
2 x 16 kg LC:
3 sets of 10
2 x 16 kg jerk:
25 reps/2 min
I am still very weary with my back, that's why the workout is so modest.
Today for the first time I was wearing the belt. Jerks are definitely easier with it. I also have the impression that the belt improves the technique, especially with jerks: the first dip is not as deep, the second is deeper. Must be something to do with the awareness of the trunk muscles. Anyway. I like it.
2 x 16 kg LC:
3 sets of 10
2 x 16 kg jerk:
25 reps/2 min
I am still very weary with my back, that's why the workout is so modest.
Today for the first time I was wearing the belt. Jerks are definitely easier with it. I also have the impression that the belt improves the technique, especially with jerks: the first dip is not as deep, the second is deeper. Must be something to do with the awareness of the trunk muscles. Anyway. I like it.
6 June 2009
Back to gym today. My back is feeling ok, and it's time to start doing something sensible, trainingwise. For a whiule I have decided to stick to front squats. The weight I am starting with today is for kids, but hell, there is no hurry, and if today's squatting does not give me problems I will catch up with my former self quickly. Oh yeah, I am also going to squat to the bottom. I did it to parallel (it allows lifting slightly bigger weight, Mother Vanity), but by doing that I may have screwed the technique.
Front squat: 40 kg x 5 x 5 sets alternated with
Chin ups: 5 x 5
Vasili Ginko is coming to Sydney in July, and I booked myself for Level I course. I was tempted to go to Level II as well, but I am on call on that weekend and will not be able to swap it. I don't need it anyway: I am not planning to coach people any time soon, and for my own training whatever methods I picked from the Net are sufficient, at my current level. Still, I would like my technique checked and corrected by the real Russian (Latvian) Master, so a little outlay for the course is justified.
I have been thinking a lot lately about my training. As I said from the very start of this blog, one of the goals of my training is to be injury free. This goal by far outweighs the desire to achieve whatever numbers of kilos or reps. Yet I was in crooked for two months. What went wrong? Is it my technique? My methods? I am hardly overtraining, working out couple of times a week at the most. What is the best, or rather optimal way to train for someone in mid forties and beyond?
I honestly don't know. GS is a good way to keep fit and very time efficient. On the other hand, continuous banging of the torso with heavy kettlebells may lead to wear injury - spinal arthritis and even spondyllolisthesis. Barbell is also a great tool and let's you get strong fairly fast. Squatting with 90 kg with the bodyweight of 70 feels good (except for the sore back). Running/jogging is also good. It is such a natural activity of primates, it must be good for us. So maybe doing a little bit of everything with more concentration on the favorite activity is the way to go? I don't know, maybe the Dragondoor way is more suitable for the average dad? A bit of grinding, a bit of ballistics, nothing too complicated or challenging.
My next project will be research on training older athletes. What are the physiological changes occuring with age as applied to sports? What is best in the context of ageing, endurance or strength training? What are the limits? What is the risk of being found dead in the basement as the result of Long Cycle? I am not joking, sudden death among amateur athletes is not that rare. So far I haven't seen much, and some articles in the peer journals are not better than those in Men's Health. I gave up a while ago to look for nutritional info, it is too politicised and dogmatic, there is just no meaningful research going on. I wonder if research on older guys who want to train is any better. I will keep you posted.
Front squat: 40 kg x 5 x 5 sets alternated with
Chin ups: 5 x 5
Vasili Ginko is coming to Sydney in July, and I booked myself for Level I course. I was tempted to go to Level II as well, but I am on call on that weekend and will not be able to swap it. I don't need it anyway: I am not planning to coach people any time soon, and for my own training whatever methods I picked from the Net are sufficient, at my current level. Still, I would like my technique checked and corrected by the real Russian (Latvian) Master, so a little outlay for the course is justified.
I have been thinking a lot lately about my training. As I said from the very start of this blog, one of the goals of my training is to be injury free. This goal by far outweighs the desire to achieve whatever numbers of kilos or reps. Yet I was in crooked for two months. What went wrong? Is it my technique? My methods? I am hardly overtraining, working out couple of times a week at the most. What is the best, or rather optimal way to train for someone in mid forties and beyond?
I honestly don't know. GS is a good way to keep fit and very time efficient. On the other hand, continuous banging of the torso with heavy kettlebells may lead to wear injury - spinal arthritis and even spondyllolisthesis. Barbell is also a great tool and let's you get strong fairly fast. Squatting with 90 kg with the bodyweight of 70 feels good (except for the sore back). Running/jogging is also good. It is such a natural activity of primates, it must be good for us. So maybe doing a little bit of everything with more concentration on the favorite activity is the way to go? I don't know, maybe the Dragondoor way is more suitable for the average dad? A bit of grinding, a bit of ballistics, nothing too complicated or challenging.
My next project will be research on training older athletes. What are the physiological changes occuring with age as applied to sports? What is best in the context of ageing, endurance or strength training? What are the limits? What is the risk of being found dead in the basement as the result of Long Cycle? I am not joking, sudden death among amateur athletes is not that rare. So far I haven't seen much, and some articles in the peer journals are not better than those in Men's Health. I gave up a while ago to look for nutritional info, it is too politicised and dogmatic, there is just no meaningful research going on. I wonder if research on older guys who want to train is any better. I will keep you posted.
1st of June 2009
Even though I was very careful last weekend and was paying lots of attention while squatting it seems that it wasn't enough. The next day I was assembling some furniture and spent a few minutes squatting on the floor counting little gadgets. When I got up my back was finished - again! It got better by the end of the week. I was back to gym yesterday but was too scared to do anything that could jeopardise my back. So workout is more gymnastic than anything.
Dips: 4 sets of 10 reps
Chin ups: 4 sets of 5 reps
Front squat: 20 kg x 5 reps
Overhead squat: 20 kg x 5 reps
Today I am feeling ok, no new pains. Might try some one armed KB stuff in the evening.
Dips: 4 sets of 10 reps
Chin ups: 4 sets of 5 reps
Front squat: 20 kg x 5 reps
Overhead squat: 20 kg x 5 reps
Today I am feeling ok, no new pains. Might try some one armed KB stuff in the evening.
23 May 2009
My back is still fragile, and I am not going to do anything stupid today. Very mild, very careful workout. I also decided to wear a belt during exercises that affect the back which, in my training, is most of them - squats, jerks, long cycle, cleans and snatches. I know, it is better to develop your own "belt" made of muscles. Well, either my technique is not adequate or my bodily tissues are getting old. Good or not, I do not like sore back.
Barbell squat:
50 kg x 20 reps
Chin-ups:
5 x 3 sets
Dips:
10 x 2 sets
Barbell squat:
50 kg x 20 reps
Chin-ups:
5 x 3 sets
Dips:
10 x 2 sets
17 May 2009
I still cannot get out of that flu: the cough persists, and yesterday I was feeling worse than the day before. Today is ok, so decided to give training a go. Fuck it, can't sit and wait to get better for ever, can I?
2 x 16 kg LC: 20 reps
2 x 24 kg LC:
1 min/5 rep x 3 sets
rest 2 minutes
I haven't touched 24s for a long time and now they feel really heavy.
2 x 16 kg LC:
5 min/30 reps
16 kg snatch:
40L/40R, about 5 minutes total time
2 x 16 kg LC: 20 reps
2 x 24 kg LC:
1 min/5 rep x 3 sets
rest 2 minutes
I haven't touched 24s for a long time and now they feel really heavy.
2 x 16 kg LC:
5 min/30 reps
16 kg snatch:
40L/40R, about 5 minutes total time
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