Still sticking with the Rite of Passage. My upper back pull kept me out two days. Came back like a house of fire. On the pressing side, instead of cleaning before each press, been cleaning once and then doing the presses. Much easier on the hands. Been able to get all the reps. So ready for the 36 kg bell. The 32 feels like a toy in my hands.
For easy day the following Sunday, I had rolled a 10 for snatches. Thought, "good day for a test." So instead of pressing first I did my snatches with a 25 kg/55 lb. bell. Chalked everything so much, my workout room looked like a winter wonderland. Put gloves on, so as not to worry about tearing up my hands or the perspiration from using enameled handled bells. Did 155 reps, a solid effort. It wasn't that terrible. Was I tired at the end?, sure, but not laying on the floor catching my breath. Started off doing 4 sets of 10 before putting the bell down, Toward the end was putting the bell down every 10 reps which slowed the number down. Was quite pleased. Today I followed that up doing 95 reps in 6 minutes which is a 162 rep pace. On an variety day Sunday, did 10 sets of 10 left, right with a minute rest in between sets. I just need to be careful of my elbows as to not get tendonitis.
After the 10 minute test, I did my presses and on the last ladder, just repped out. Did 6 on each side with a 32/70.
My numbers have been also improving on my swings with an 88. 120 swings in 5 minutes, 176 in 8 minutes. Two hand style.
Diet has been good, hanging in the 188 range, wouldn't mind dropping down to 185 for Thanksgiving. Ate Halloween candy too. My favorites, Snickers, $100,000 bar, Twix, Reeses Peanut Butter Cups, Kit Kat. The candy bar has shrunk SO much.
Have a 3 day hiccup coming up next week, need to travel to Austin for work so no kettlebell. I'll throw some running in just to move some calories around. Ran yesterday and today. It had been 3 weeks since I last jogged, and running up the hills in my neighborhood caused my diaphragm to scream. Legs felt great, didn't stop. Today, felt strong. Going to miss election day, but that's okay, I already performed my civic duty. If my side loses, I'll have plenty of beer and brisket to drown my sorrows.
Showing posts with label Ladders. Show all posts
Showing posts with label Ladders. Show all posts
Wednesday, November 2, 2016
Saturday, October 22, 2016
Rite of Passage Week 3 Three PR's then Injury
Week 3 of the Rite of Passage was one of the best weeks of training I've had in a while. Started on Friday with a Medium Day of presses. Got all the reps, rolled the dice for an 8. Banged out 166 swings with the 88. All time best. Saturday messed around with some squats and swings with a 70 for variety day. 50 squats, 100 swings. Sunday Easy Day of Presses, no sweat. Rolled a 9 for snatches.
Yes, I used gloves, chalked them up. Did sets of 10 on each side put the bell down for 20 seconds do it again. Did 131 in 9 minutes. Again, not even breathing that heavy. Grip was surprisingly strong. form excellent. Monday I did hill sprints. 10 of them with 4 different routes. Tuesday, my legs ached. On Tuesday I did heavy day later in the day at 6 PM. Had a business trip in Hartford and almost held off until Wednesday. Glad I didn't. The bell was flying up on my presses. Did 5 ladders in 55 minutes. Rolled another 8, this time did 176 swings with the 88 in 8 minutes. No grip issues at all.
Took Wednesday off to rest, Thursday was a variety day. Did 5 sets of backup presses with the 88. Backup means, start pressing the bell and then use your off hand to lightly assist. Once I got the bell in motion, I took my hand off the bell and did a 5 second descent back to the rack. Did about 8 reps total on each side. My swings have been going so well, I decided to do the Simple and Sinister test. I have never followed the program, but in order to reach "Simple," men must achieve 100 one hand swings in a row switching hands every 10 reps and then doing 5 Turkish Getups on each side in 10 minutes with a 70 lb. bell. Accomplished that a long time ago. I decided to try with the 88. I finished the swings in 2:47. My legs were complete jello and my heart rate was 186. Rested 5 minutes, banged out the getups in 7:30. The "Sinister" goal is 106 lbs. Never getting there, never buying the bell. I felt like I was in control of the 88, not the other way around.
Feeling pretty proud of myself, I started week 4 of medium day yesterday. Did my rows first with the 88, started my pressing, on rung 4, on the left side. pop. Pulled muscle between my shoulder blades, just to the left of my spine. Stretched out, started ladder 2, twinged a little more. Put the bell down, popped 2 aleve and that was all she wrote. Today, it feels a lot better, but not 100% Would love to go running or sprinting but we had 4 inches of rain last night, it's raining now with gust to 40 MPH. Not happening, just will rest up, probably until Monday.
Same thing happened last year. I did back squats, 10 reps at 315, two days later, back injury. Old age has a way of fighting back. Not worried, I won't lose strength, I basically own the 70.
Yes, I used gloves, chalked them up. Did sets of 10 on each side put the bell down for 20 seconds do it again. Did 131 in 9 minutes. Again, not even breathing that heavy. Grip was surprisingly strong. form excellent. Monday I did hill sprints. 10 of them with 4 different routes. Tuesday, my legs ached. On Tuesday I did heavy day later in the day at 6 PM. Had a business trip in Hartford and almost held off until Wednesday. Glad I didn't. The bell was flying up on my presses. Did 5 ladders in 55 minutes. Rolled another 8, this time did 176 swings with the 88 in 8 minutes. No grip issues at all.
Took Wednesday off to rest, Thursday was a variety day. Did 5 sets of backup presses with the 88. Backup means, start pressing the bell and then use your off hand to lightly assist. Once I got the bell in motion, I took my hand off the bell and did a 5 second descent back to the rack. Did about 8 reps total on each side. My swings have been going so well, I decided to do the Simple and Sinister test. I have never followed the program, but in order to reach "Simple," men must achieve 100 one hand swings in a row switching hands every 10 reps and then doing 5 Turkish Getups on each side in 10 minutes with a 70 lb. bell. Accomplished that a long time ago. I decided to try with the 88. I finished the swings in 2:47. My legs were complete jello and my heart rate was 186. Rested 5 minutes, banged out the getups in 7:30. The "Sinister" goal is 106 lbs. Never getting there, never buying the bell. I felt like I was in control of the 88, not the other way around.
Feeling pretty proud of myself, I started week 4 of medium day yesterday. Did my rows first with the 88, started my pressing, on rung 4, on the left side. pop. Pulled muscle between my shoulder blades, just to the left of my spine. Stretched out, started ladder 2, twinged a little more. Put the bell down, popped 2 aleve and that was all she wrote. Today, it feels a lot better, but not 100% Would love to go running or sprinting but we had 4 inches of rain last night, it's raining now with gust to 40 MPH. Not happening, just will rest up, probably until Monday.
Same thing happened last year. I did back squats, 10 reps at 315, two days later, back injury. Old age has a way of fighting back. Not worried, I won't lose strength, I basically own the 70.
Tuesday, October 4, 2016
Enter The Kettlebell, The Rite of Passage
After having excellent success with the 10,000 swing workout, I decided to change things up. One thing that I really liked about the program was using a single kettlebell. I've been mostly doing doubles for a long time. Single kettlebell work can be tougher because the time under tension is longer. For example, do a set of 5 presses with double bells. Once you hit 5, you're done. Now with singles, you have to switch hands and do 5 on the other side. The set takes longer. So I decided to go back to an oldie but a goody. The Rite of Passage from the book Enter The Kettlebell.
This is one of best kettlebell books ever written. The goal is to snatch a 24kg kettlebell 200 times in 10 minutes and clean and press 1/2 your bodyweight. Two lofty goals indeed. Which is harder? Easy answer, both. If I was a betting man, I figure that the press would be easier. Not that's it's easy. But if you really wanted to eat like a horse, really work on your technique, and if your shoulders can take it, press, press and press some more you'd get there. Of course, gaining weight means making the press even heavier. The snatch test? Too many variables. I think when you get to a certain age, there is a limit on the type of condition you can be in. A month or so ago, I did something that jacked my heart rate up to 210. I was bragging to my cousin until he told me I was an idiot and that was too fast for my age. Second, hand care, one bad rep, blister, shelf. Third, grip strength, 100 in 5 minutes? Done it, give me 6 weeks and I'll get it again, now do 100 more? A noble goal. My all time best was 151, and in hindsight, had probably 160, but not much more. I've done 200 with a 16 kg in sets of 10 in 9 minutes, and it was fatiguing. Now add 20 lbs to each rep. Just remember it's the journey not the result, or so I'm saying as I start this. I'm going to stick with it for at least 12 weeks and see what happens.
The Workouts
5 per week
Easy day, 5 ladders of 1,2,3 cleans and presses alternated with Pullups, Roll dice, do the sum for x minutes snatches, nice and easy about 50-60% effort
Variety Day
Medium Day, 5 ladders, of 1,2,3,4 cleans and presses alternated with Pullups, Roll dice do swings for sum of minutes 75% effort
Variety Day
Heavy Day, 5 ladders of 1,2,3,4,5 of cleans and press alternated with Pullups, Swings at 85-90% effort
Days off before and after heavy day.
One change, I don't have a pullup bar. The one I had wasn't wide enough to fit the doorways in the house I moved into 2 years ago, so we're going to do one arm rows in place.
What should I do on a variety day? Anything you want as long as it isn't too strenuous and affects your pressing. See it as a practice. Or if you want to go for a run, do that.
This book, in my opinion does have it's weaknesses It's vague and also doesn't account for any type of squatting. So my suggestion is do some squatting of variety days if you like. I also don't believe you can get to 200 snatches on an easy day of snatching and under 12 minutes of swings alone, but we'll get to that later.
I'm through week 1 of the pressing, here's how it looked
9/30/16
Medium Day, 32kg/70 lb. kettlebell
5 ladders of 1,2,3,4 left then right cleans and presses supersetted
with 5 ladders of one arm rows 40kg/88 lb. bell (1,2,3,4)
Used random.org website to roll dice......Snake eyes! 2 minutes
2 x 30 with a 40 kg/88lb. bell 60 swings
10/1/16
Variety Day
Single kettlebell squat in the rack
40 kg/88 lb. 5 ladders of 1,2,3,4 Left and right
Two hand swings
40 kg/88 lb.
20 sets of 15 reps, 300 total. Rest until the top of each minute
I like these squats better than goblet squats. Not only do you get to practice a clean with a heavier weight, it hits your oblique and forces you to STAY TIGHT. If not, the bell will fall out of the rack.
Swings felt good. The 10,000 in 10 days made this a breeze
10/2/16
Easy Day 32kg/70 lb. kettlebell
5 ladders of one clean then presses (1,2,3) Left, Right supersetted with
5 ladders of one arm rows 40kg/88 lb. bell (1,2,3)
Rolled a 9 for snatches
55 lb. bell, 10 sets of 5L, 5R, one set of 4 L, 4 R 108 reps. Did them in a nice pace, didn't really open it up. Did my set, walk a lap around my basement, did another set. The bell felt light.
10/3/16
Off
I did run 4.7 miles. On Saturday I was driving to pick my son up from work on this crappy road that is pothole mired. An 18 wheeler came at me, I moved to the right, BOOM, hit a crater. Bent my rim. When I miraculously made it home, there was 4 PSI in my tire. Allstate Auto came to change it and the rim was bent. Took it to my mechanic on Monday, $172 and a used rim later, I ripped off a letter to the next town's DPW asking for reimbursement. On Sunday there was a cone in the crater which I mentioned in the letter along with a picture of my rim and my paid invoice. It's the principle of the matter. It's the beginning of October not the end of March and winter. How about having a little pride and fixing your roads? I dropped the car off and ran from the mechanic's garage around a pond and home. Hadn't run in 2 weeks. Made it without stopping.
10/4/16
Heavy day 32kg/70. kettlebell
5 ladders of clean and presses (1,2,3,4,5) supersetted
with 5 ladders of one arm rows 40 kg/88 lb. bell (1,2,3,4,5)
I got all the reps, nothing got stuck. It was tiring, and took about 63 minutes. Some of the press were great, punching the bell from the rack overhead. Others, went up slower. 150 press is a lot.
Two hand swings, Rolled a 6
Did 6 x 20 and 1 x 12 with a 40 kg/88 lb. bell. Could really feel the grip in my foreams toward the end.
I like two hand swings better than one hand. I am of the opinion for endurance, it tests your grip better because the hands don't get a rest as when doing one hand. Easier on the hands as well.
Tomorrow will be an off day. I might go for a walk, but other than that, recover from this morning's beating
For variety day on Thursday, I'm going to do the squat workout but only ladders of 1,2,3. Either swings or hill sprints and maybe some loaded cleans and getups.
Tips on the Rite of Passage
As having moved from 55 lbs. to successfully completing 70 lbs. presses here are some tips.
1. Don't kill yourself on variety days. You should feel good when you're done, not peeled off the floor. 50-60% exertion is good.
2. Always go hard on your swing days with good form. 85-90%, also use a bell heavier than the snatch bell.
3. Before jumping up to the next kettlebell, own the bell you are using. If you can complete heavy day with the bell you are working with, keep using it. This will build a pattern of success and help you lock in your form. 8-12 sessions should do it.
4. If you miss a set or 2, put the bell down, shake it out, finish the reps. 1,2,3,4,3,2 still equals 15. You're still getting the volume in, it's just taking an extra couple of sets.
5. The clean is the key to a good press. If your clean isn't crisp and you don't get tight, you're press will stink too.
6. When you press, extend your alternate arm and make a fist to keep tension throughout the body. It works.
7. Have the bell deep in your palm and squeeze the handle tight. If you get stuck, squeeze harder, the bell will move.
8. Flex your lats and pack your shoulder. This will protect your shoulder and you will have a stronger press.
9. Get an intermediate bell. Seriously, invest the money. Going from a 24 to a 32 is 17.6 lbs. A 62 will cost $100 or 3 months of a membership at a real gym. You'll get at least 3 months out of it. Most people quit because they either get bored, or try to make too big of a jump. I still use my 62. It's good for snatches and swings. I'm going to invest in a 36 kg around Christmas time myself. I've tried to press the 88. I can't press the 88. Push press, sure, turkish get up, absolutely. Strict press, no. I can press a 79 and have done it this year at a gym in San Francisco. Did 3 reps each side actually.
All for now, stay tuned for updates.
This is one of best kettlebell books ever written. The goal is to snatch a 24kg kettlebell 200 times in 10 minutes and clean and press 1/2 your bodyweight. Two lofty goals indeed. Which is harder? Easy answer, both. If I was a betting man, I figure that the press would be easier. Not that's it's easy. But if you really wanted to eat like a horse, really work on your technique, and if your shoulders can take it, press, press and press some more you'd get there. Of course, gaining weight means making the press even heavier. The snatch test? Too many variables. I think when you get to a certain age, there is a limit on the type of condition you can be in. A month or so ago, I did something that jacked my heart rate up to 210. I was bragging to my cousin until he told me I was an idiot and that was too fast for my age. Second, hand care, one bad rep, blister, shelf. Third, grip strength, 100 in 5 minutes? Done it, give me 6 weeks and I'll get it again, now do 100 more? A noble goal. My all time best was 151, and in hindsight, had probably 160, but not much more. I've done 200 with a 16 kg in sets of 10 in 9 minutes, and it was fatiguing. Now add 20 lbs to each rep. Just remember it's the journey not the result, or so I'm saying as I start this. I'm going to stick with it for at least 12 weeks and see what happens.
The Workouts
5 per week
Easy day, 5 ladders of 1,2,3 cleans and presses alternated with Pullups, Roll dice, do the sum for x minutes snatches, nice and easy about 50-60% effort
Variety Day
Medium Day, 5 ladders, of 1,2,3,4 cleans and presses alternated with Pullups, Roll dice do swings for sum of minutes 75% effort
Variety Day
Heavy Day, 5 ladders of 1,2,3,4,5 of cleans and press alternated with Pullups, Swings at 85-90% effort
Days off before and after heavy day.
One change, I don't have a pullup bar. The one I had wasn't wide enough to fit the doorways in the house I moved into 2 years ago, so we're going to do one arm rows in place.
What should I do on a variety day? Anything you want as long as it isn't too strenuous and affects your pressing. See it as a practice. Or if you want to go for a run, do that.
This book, in my opinion does have it's weaknesses It's vague and also doesn't account for any type of squatting. So my suggestion is do some squatting of variety days if you like. I also don't believe you can get to 200 snatches on an easy day of snatching and under 12 minutes of swings alone, but we'll get to that later.
I'm through week 1 of the pressing, here's how it looked
9/30/16
Medium Day, 32kg/70 lb. kettlebell
5 ladders of 1,2,3,4 left then right cleans and presses supersetted
with 5 ladders of one arm rows 40kg/88 lb. bell (1,2,3,4)
Used random.org website to roll dice......Snake eyes! 2 minutes
2 x 30 with a 40 kg/88lb. bell 60 swings
10/1/16
Variety Day
Single kettlebell squat in the rack
40 kg/88 lb. 5 ladders of 1,2,3,4 Left and right
Two hand swings
40 kg/88 lb.
20 sets of 15 reps, 300 total. Rest until the top of each minute
I like these squats better than goblet squats. Not only do you get to practice a clean with a heavier weight, it hits your oblique and forces you to STAY TIGHT. If not, the bell will fall out of the rack.
Swings felt good. The 10,000 in 10 days made this a breeze
10/2/16
Easy Day 32kg/70 lb. kettlebell
5 ladders of one clean then presses (1,2,3) Left, Right supersetted with
5 ladders of one arm rows 40kg/88 lb. bell (1,2,3)
Rolled a 9 for snatches
55 lb. bell, 10 sets of 5L, 5R, one set of 4 L, 4 R 108 reps. Did them in a nice pace, didn't really open it up. Did my set, walk a lap around my basement, did another set. The bell felt light.
10/3/16
Off
I did run 4.7 miles. On Saturday I was driving to pick my son up from work on this crappy road that is pothole mired. An 18 wheeler came at me, I moved to the right, BOOM, hit a crater. Bent my rim. When I miraculously made it home, there was 4 PSI in my tire. Allstate Auto came to change it and the rim was bent. Took it to my mechanic on Monday, $172 and a used rim later, I ripped off a letter to the next town's DPW asking for reimbursement. On Sunday there was a cone in the crater which I mentioned in the letter along with a picture of my rim and my paid invoice. It's the principle of the matter. It's the beginning of October not the end of March and winter. How about having a little pride and fixing your roads? I dropped the car off and ran from the mechanic's garage around a pond and home. Hadn't run in 2 weeks. Made it without stopping.
10/4/16
Heavy day 32kg/70. kettlebell
5 ladders of clean and presses (1,2,3,4,5) supersetted
with 5 ladders of one arm rows 40 kg/88 lb. bell (1,2,3,4,5)
I got all the reps, nothing got stuck. It was tiring, and took about 63 minutes. Some of the press were great, punching the bell from the rack overhead. Others, went up slower. 150 press is a lot.
Two hand swings, Rolled a 6
Did 6 x 20 and 1 x 12 with a 40 kg/88 lb. bell. Could really feel the grip in my foreams toward the end.
I like two hand swings better than one hand. I am of the opinion for endurance, it tests your grip better because the hands don't get a rest as when doing one hand. Easier on the hands as well.
Tomorrow will be an off day. I might go for a walk, but other than that, recover from this morning's beating
For variety day on Thursday, I'm going to do the squat workout but only ladders of 1,2,3. Either swings or hill sprints and maybe some loaded cleans and getups.
Tips on the Rite of Passage
As having moved from 55 lbs. to successfully completing 70 lbs. presses here are some tips.
1. Don't kill yourself on variety days. You should feel good when you're done, not peeled off the floor. 50-60% exertion is good.
2. Always go hard on your swing days with good form. 85-90%, also use a bell heavier than the snatch bell.
3. Before jumping up to the next kettlebell, own the bell you are using. If you can complete heavy day with the bell you are working with, keep using it. This will build a pattern of success and help you lock in your form. 8-12 sessions should do it.
4. If you miss a set or 2, put the bell down, shake it out, finish the reps. 1,2,3,4,3,2 still equals 15. You're still getting the volume in, it's just taking an extra couple of sets.
5. The clean is the key to a good press. If your clean isn't crisp and you don't get tight, you're press will stink too.
6. When you press, extend your alternate arm and make a fist to keep tension throughout the body. It works.
7. Have the bell deep in your palm and squeeze the handle tight. If you get stuck, squeeze harder, the bell will move.
8. Flex your lats and pack your shoulder. This will protect your shoulder and you will have a stronger press.
9. Get an intermediate bell. Seriously, invest the money. Going from a 24 to a 32 is 17.6 lbs. A 62 will cost $100 or 3 months of a membership at a real gym. You'll get at least 3 months out of it. Most people quit because they either get bored, or try to make too big of a jump. I still use my 62. It's good for snatches and swings. I'm going to invest in a 36 kg around Christmas time myself. I've tried to press the 88. I can't press the 88. Push press, sure, turkish get up, absolutely. Strict press, no. I can press a 79 and have done it this year at a gym in San Francisco. Did 3 reps each side actually.
All for now, stay tuned for updates.
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