2 x 24 kg jerk:
15, 15, 10, 15, 10, 10, 15, 10, 10, 10
120 reps in one hour. 5760 kg.
29 May 2010
24 kg snatch:
Switch every 5 reps,
100 reps (about 6-7 minutes)
2 x 24 kg jerk:
5 reps/min
3 min - 15 reps
2 min - 10 reps
Switch every 5 reps,
100 reps (about 6-7 minutes)
2 x 24 kg jerk:
5 reps/min
3 min - 15 reps
2 min - 10 reps
28 May 2010
Barbell squats:
70 kg x 5
65 kg x 5
This concludes the first cycle of PTTP. I am very curious to see where it goes.
70 kg x 5
65 kg x 5
This concludes the first cycle of PTTP. I am very curious to see where it goes.
27 May 2010
2 x 24 kg jerk:
10 x 10 sets
under one hour
That's sweet 4800, close to five tons.
Doing it while watching "Like Father Like Son" with my younger daughter. No effort, though felt it at the end of last set.
10 x 10 sets
under one hour
That's sweet 4800, close to five tons.
Doing it while watching "Like Father Like Son" with my younger daughter. No effort, though felt it at the end of last set.
Current training
I've been away from the blog for a while. For some reason I cannot post from my home PC, when I try I get some error message. And I am too lazy and buzy to try and figure out what's wrong. I haven't stopped training, even though it - training - has been rather sporadic. I had some change in my work lately. To cut the long story short, my working day is 10 hours, and the hospital where I spend most time is about an hour of driving away from my home. This does not leave much time for jerking kettlebells. But it's ok, even doing it once a week makes me feel good.
Given the the low frequency of my training I now try make it up by volume. I also followed the advise given to me by Makarov (last year, mind you) and tend to work out with heavier bells. My session consists of multiple sets of either jerks or snatches. Sets either fixed or waving, as used by Denis Khanygin. For example, last week I did 7 sets of jerks with two 24 kg, 10 reps each set, liberal rest. Yesterday I did snatches with 24 kg, the sets as follows: 5, 7, 9, 11, 13, 15, 9. The rest should have been 7, 5, 3, 5, 7, 9, 11, 13, 15, but my hands started burning, and I didn't want to rip my palms.
General idea of my current training is to build up volume up top 200 jerks or 300 snatches (150 per arm) in one training session and then start reducing rest between the sets. It should be good for building numbers, but I don't really care at this stage. Finishing the above in an hour makes it fairly good workout in itself: it's 3.3 jerks or 5 snatches per minute, or total volume of 9600 or 7200 kg! Let's see if I can get there. Or maybe I will drop the bar and settle for less. I am also planning to do continuous snatching with multiple switches.
I have also started doing some barbell work. PTTP style, only squats and not every day. I do two sets of 5, yesterday squatting with 67.5 kg in the first set. I also occasionally do some BW stuff, like hanging leg raises of pullovers over a bar and a bit of stretching. On weekends I try go for long walks. It is about 10 km from where I live to the famous Bondi beach, most of the way along the coast. Couple of weeks ago my wife and I walked to Bondi, had a snack and coffee and then walked back.
I am also going to start posting my training on the Irongarm, this way my records are more likely to be consistent.
Given the the low frequency of my training I now try make it up by volume. I also followed the advise given to me by Makarov (last year, mind you) and tend to work out with heavier bells. My session consists of multiple sets of either jerks or snatches. Sets either fixed or waving, as used by Denis Khanygin. For example, last week I did 7 sets of jerks with two 24 kg, 10 reps each set, liberal rest. Yesterday I did snatches with 24 kg, the sets as follows: 5, 7, 9, 11, 13, 15, 9. The rest should have been 7, 5, 3, 5, 7, 9, 11, 13, 15, but my hands started burning, and I didn't want to rip my palms.
General idea of my current training is to build up volume up top 200 jerks or 300 snatches (150 per arm) in one training session and then start reducing rest between the sets. It should be good for building numbers, but I don't really care at this stage. Finishing the above in an hour makes it fairly good workout in itself: it's 3.3 jerks or 5 snatches per minute, or total volume of 9600 or 7200 kg! Let's see if I can get there. Or maybe I will drop the bar and settle for less. I am also planning to do continuous snatching with multiple switches.
I have also started doing some barbell work. PTTP style, only squats and not every day. I do two sets of 5, yesterday squatting with 67.5 kg in the first set. I also occasionally do some BW stuff, like hanging leg raises of pullovers over a bar and a bit of stretching. On weekends I try go for long walks. It is about 10 km from where I live to the famous Bondi beach, most of the way along the coast. Couple of weeks ago my wife and I walked to Bondi, had a snack and coffee and then walked back.
I am also going to start posting my training on the Irongarm, this way my records are more likely to be consistent.
Another training program
I haven't been logging my training here for about two weeks. For some reason the Blogger doesn't accept my posts, and I am too buzy and lazy to contact the help desk and sort things out. I am typing this on my laptop at work and hoping to be able to post this.
I have been training, though sporadically. Trying to find the time (and motivation) to increase the volume. Doing ok.
Today I came across an interesting site and want to share it with those interested. The site is http://hundredpushups.com/index.html and as it follows from its title it is about training to be able to do 100 pushups non-stop. If you think of it the goal is exactly the same as what we are trying to do in GS: lots of repetitions in one set. And one hundred reps in any classic lift is an honorable result.
Well, how do they go about it? Volume? Intensity? Actually, their approach is a bit of a mixture of the two. Let's have a look.
It is a six weeks long program, training three times per week. The first step is to test yourself. The training volume is then dosed according to your current best. Here is the table for the forst week of training.
I am sorry for the quality of the image, you can get better view at the original site: http://hundredpushups.com/week1.html The program progresses in logical steps: each week you get re-tested and the number of pullups increases according to your results. This table is reproduced here for the sake of illustration, you should read the whole methodology at the site if you are interested.
The idea of this template is pretty straightforward: volume training as percentage of maximum, incomplete rest between sets. However its originality lies in the fifth set, one performed to failure. Applied to GS it makes a happy marriage between volume and intensity. Several shortish sets first followed by all out max. You could even introduce a few modifications.
For one, you could play with the weight of the bells. Logically it would make sense, for instance, to perform 4 sets of jerks with 28 kg bells and max set with 24 kg. Or stay with the same pair. Another parameter you could tweak is the rate of lifting. Combinations are virtually endless.
What I particularly like about this program is that it is aimed at what counts: reps. There is no prescription for the tempo or the duration of the sets, just do the fucking pushups. I guess there is nothing wrong with tempo, and applied to GS if the goal is 100 in 10 minutes then lifting at 10 reps per minute makes most sense.
This method is another illustration on how the same goal can be achieved by totally different means or their combinations and is sort of an answer to the recent question on IGx regarding the best method of training for GS. Another fact to add to confusion.
17 April 2010
2 x 20 kg jerk:
10 reps/min, 42 reps
32 kg OAJ/push press:
30 sec on/30 sec off
8L/8R
5L/5R
5L/5R
5L/5R
5L/5R
Barbell squat:
60 kg 2 x 5 reps
Chin-ups:
3 x 5 reps
10 reps/min, 42 reps
32 kg OAJ/push press:
30 sec on/30 sec off
8L/8R
5L/5R
5L/5R
5L/5R
5L/5R
Barbell squat:
60 kg 2 x 5 reps
Chin-ups:
3 x 5 reps
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