Did a little bit more:
VO2 Max Snatches 15:15 style w/24kg
24 sets @ 6 reps/set = 144 reps = 7632 lbs.
Yeah, it was tough.
February 19, 2008
February 18, 2008
For those who might care
I had to start another blog. The birdwatcher, outdoor observer and photography buff in me is begging to get out, and since I just got my first real camera in about 30 years (cell phone doesn't count) I am going crazy:
http://www.naturalobservations.blogspot.com
BTW, I rode my bike last night and did
Military Press w/ 32kg - GTG style - about 4 reps/side
Feeling a bit ill today so I skipped working out. Hopefully tomorrow I'll be OK.
http://www.naturalobservations.blogspot.com
BTW, I rode my bike last night and did
Military Press w/ 32kg - GTG style - about 4 reps/side
Feeling a bit ill today so I skipped working out. Hopefully tomorrow I'll be OK.
February 15, 2008
Repeat
Did the same workout again tonight:
VO2 Max Snatches 15: 15 style w/24kg
20 sets @ 6 reps/set = 120 reps = 6,360 lbs.
Still really hard but not quite as bad as last time.
VO2 Max Snatches 15: 15 style w/24kg
20 sets @ 6 reps/set = 120 reps = 6,360 lbs.
Still really hard but not quite as bad as last time.
February 13, 2008
Carry On Our Wayward Son
Beginning Stage 2 went as follows:
VO2 Max Snatches, 15:15 style with the 24kg:
20 sets @ 6 reps/set = 120 reps = 6,360 lbs.
Damn! This was hard. Thankfully, it was brief. I did decide to jump up to 6 reps/set instead of 5 because it kept my rhythm going better during the 15 second set. I know I will be able to do 7 reps/set eventually but my conditioning is going to need to improve a lot. This was taxing to my strength, unlike the 16kg.
I can really feel it a lot in my grip right now as well as my back and arms. I also realized it is the most snatches I have ever done with the 24 in one workout: PR!
I pretty much gave 24kg snatches a rest after passing the RKC back in April.
Stop here if you don't want to do math.
If my math is right, this represents a 23% increase in effort over my 7 rep efforts with the 16 kg.
12 reps/min x 53lbs = 636lbs./min. 636-490= 146lbs more than lifting the 35lber for 7 reps/set (14 reps/min). 146/636 = .2295
VO2 Max Snatches, 15:15 style with the 24kg:
20 sets @ 6 reps/set = 120 reps = 6,360 lbs.
Damn! This was hard. Thankfully, it was brief. I did decide to jump up to 6 reps/set instead of 5 because it kept my rhythm going better during the 15 second set. I know I will be able to do 7 reps/set eventually but my conditioning is going to need to improve a lot. This was taxing to my strength, unlike the 16kg.
I can really feel it a lot in my grip right now as well as my back and arms. I also realized it is the most snatches I have ever done with the 24 in one workout: PR!
I pretty much gave 24kg snatches a rest after passing the RKC back in April.
Stop here if you don't want to do math.
If my math is right, this represents a 23% increase in effort over my 7 rep efforts with the 16 kg.
12 reps/min x 53lbs = 636lbs./min. 636-490= 146lbs more than lifting the 35lber for 7 reps/set (14 reps/min). 146/636 = .2295
February 11, 2008
Stage 1 completed
Today's workout:
VO2 Max Snatches 15:15 style w/16kg:
50 sets @ 7 reps/set = 350 reps = 12,250 lbs.
This was tough but not a killer~ 80% effort. Able to maintain good form all the way to the end.
Stage 2 is to move on to my 24kg, which seems a bit daunting at the moment. I think I'll aim for 20-30 sets of 5 reps/set for my first workout with the 1.5p and see how that feels, ultimately building to 50 sets of 7 reps/set however long that takes.
Yesterday: (aside from discovering a NEW WORLD OF FITNESS)
I reviewed Pavel's RESILIENT DVD and did some
Some Chicken - 2 x 5 reps A & P (front and back)
P. A. Neck rolls- 2 x 10 A & P
Russian Karate Twists w/2-12kg(my little blue bells above)-2 x 10
Beyond the French Press w/1- 12 kg - 2 x 10
Kneeling Lunges w/12 kg bell
Exercise ball - various core stability drills - all low reps
Stationary bike: (resistance 2/5, gear 6/7, chainring 2/3)
30 min @ 58-62 rpm - a nice easy ride
February 10, 2008
A NEW WORLD OF FITNESS
Sorry Giryas, I have found a new path...This new system is SOO Superior to anything out there it will just blow you away. Forget barbells, dumbbells, kettlebells, clubbells - all a waste. Just watch and you'll see. Get Your credit cards ready. My eternal gratitude to Kenneth Jay for enlightening me.
February 8, 2008
More Snatches, More Progress
Keepin' it bone simple but moving forward; tonight's workout:
VO2 Max Snatches, 15:15 style w/ 16kg
40 sets @ 7 reps/set = 280 reps = 9800 lbs.
Last night:
20 min. on my bike trainer @ 80 rpm ( trainer resistance level 2/5, gear 6/7 & chainring 2/3) - a pretty tough ride ~ 80% effort
Torsion Deadlifts w/ 18lb. KB 2 sets of 10 reps (5 L,R)
RKC arm bar w/26lb KB - 1 x 5 L, R
RKC shoulder rotator w/26lb KB - 1 x 3 L,R
VO2 Max Snatches, 15:15 style w/ 16kg
40 sets @ 7 reps/set = 280 reps = 9800 lbs.
Last night:
20 min. on my bike trainer @ 80 rpm ( trainer resistance level 2/5, gear 6/7 & chainring 2/3) - a pretty tough ride ~ 80% effort
Torsion Deadlifts w/ 18lb. KB 2 sets of 10 reps (5 L,R)
RKC arm bar w/26lb KB - 1 x 5 L, R
RKC shoulder rotator w/26lb KB - 1 x 3 L,R
February 6, 2008
The Doc does math?
I continued to progress in tonight's Snatch workout (VO2 Max, 15:15 style w/ 16kg)
30 sets of 7, (L,R) = 210 reps = 7,350 lbs.
This workout felt much harder than yesterday's, even though my poundage total was less. That's because I did more work in less time. (Duh, I know) but my feeble math brain said, "Hey, there's gotta be a way to quantify how much harder I was working, because just comparing poundage totals without factoring in the workout time doesn't show me just how hard (or intense) a given workout is."
So here's my calculation and please correct me if I'm wrong on this one - math is far from my strong point - that's why I became a Chiro and a science nerd, not an engineer - good with concepts and facts, not too good with formulas and equations. I just needed to quantify what I was feeling, cause tonight I was definitely feeling it!
doing 6 reps in 15 seconds w/a 16kg bell = 420 lbs. lifted/min. (6reps x 30sets x 35lbs/15min = 420. The same number, 420 results for 30, 40 or 50 sets)
doing 7 reps in 15 seconds w/a 16kg bell = 490 lbs/min. (7reps x 30 sets x 35 lbs/15 min = 490. I arrived at the same number, whatever # of sets I chose for a given weight and # of reps)
Comparing results, 420/490 = 0.857 or an ~14% increase in work volume per minute by adding 1 rep/set! (Is this too geeky for Giryas? Am I not thinking this through correctly?)
I haven't done the math going from 7 to 8 reps, but I assume it would be the same or similar and if someone else wants to calculate and share, that would be great.
Somehow it helps to put numbers on these feelings (of effort expended), so I can gauge the intensity of various workouts, and I'm thinking it might help me to structure future workouts without overtraining, because I was staring at my 24 and I know it's going to hurt a lot more when I start doing the VO2 snatch protocol with that!
I also wondered what it would be like when (yup I said when, not if) I move to 30 second sets. Thoughts of extreme pain and agony flashed across my mind when I considered doubling my work time, even with the 16! In time my man, in time...
30 sets of 7, (L,R) = 210 reps = 7,350 lbs.
This workout felt much harder than yesterday's, even though my poundage total was less. That's because I did more work in less time. (Duh, I know) but my feeble math brain said, "Hey, there's gotta be a way to quantify how much harder I was working, because just comparing poundage totals without factoring in the workout time doesn't show me just how hard (or intense) a given workout is."
So here's my calculation and please correct me if I'm wrong on this one - math is far from my strong point - that's why I became a Chiro and a science nerd, not an engineer - good with concepts and facts, not too good with formulas and equations. I just needed to quantify what I was feeling, cause tonight I was definitely feeling it!
doing 6 reps in 15 seconds w/a 16kg bell = 420 lbs. lifted/min. (6reps x 30sets x 35lbs/15min = 420. The same number, 420 results for 30, 40 or 50 sets)
doing 7 reps in 15 seconds w/a 16kg bell = 490 lbs/min. (7reps x 30 sets x 35 lbs/15 min = 490. I arrived at the same number, whatever # of sets I chose for a given weight and # of reps)
Comparing results, 420/490 = 0.857 or an ~14% increase in work volume per minute by adding 1 rep/set! (Is this too geeky for Giryas? Am I not thinking this through correctly?)
I haven't done the math going from 7 to 8 reps, but I assume it would be the same or similar and if someone else wants to calculate and share, that would be great.
Somehow it helps to put numbers on these feelings (of effort expended), so I can gauge the intensity of various workouts, and I'm thinking it might help me to structure future workouts without overtraining, because I was staring at my 24 and I know it's going to hurt a lot more when I start doing the VO2 snatch protocol with that!
I also wondered what it would be like when (yup I said when, not if) I move to 30 second sets. Thoughts of extreme pain and agony flashed across my mind when I considered doubling my work time, even with the 16! In time my man, in time...
February 5, 2008
Moving right along
Today's workout:
Snatches, VO2 15:15 style, 6 reps/set (L,R) w/ 16kg kettlebell
50 sets = 300 reps = 10,500 lbs
Not so good on the grip today, despite wearing the deerskin fingerless gloves. A bit of pinching on my left hand between the base of middle and ring fingers and some irritation on the right hand between index and middle fingers. Nuthin' serious but I noticed it well before I was done, meaning my grip improvements noted last time were not so easy to replicate today. Hmmm, part of the learning curve I guess.
Now it's time to shift to 7 reps/set. I will really have to move to get 7 reps in per work period.
Snatches, VO2 15:15 style, 6 reps/set (L,R) w/ 16kg kettlebell
50 sets = 300 reps = 10,500 lbs
Not so good on the grip today, despite wearing the deerskin fingerless gloves. A bit of pinching on my left hand between the base of middle and ring fingers and some irritation on the right hand between index and middle fingers. Nuthin' serious but I noticed it well before I was done, meaning my grip improvements noted last time were not so easy to replicate today. Hmmm, part of the learning curve I guess.
Now it's time to shift to 7 reps/set. I will really have to move to get 7 reps in per work period.
February 4, 2008
Yesterday's workout: Progress
Too busy to record my workout the day I did it but it was a good one:
VO2 Max style snatches, 15:15 mode, 6 reps/set (L,R)
40 sets = 240 reps = 8400 lbs.
Not too bad. Moving along gently. I will aim for 50 sets of 6 in my next workout.
VO2 Max style snatches, 15:15 mode, 6 reps/set (L,R)
40 sets = 240 reps = 8400 lbs.
Not too bad. Moving along gently. I will aim for 50 sets of 6 in my next workout.
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