1/5/07
They say a good lifter has to spend some quality time in the power rack. Its great tool especially in regards to safety if you are training alone, or even if you don't want to be a monster. I usually do Romanian Dead lifts in the rack to get the bar position just below the knees but you can do it off boxes, but you don't have the variability of positions. Now a days I superset my dead lifts with Kettlebell Goodmorinings, both in the low rep range.
One thing about power racks in most gyms or fitness centers, there is never a long waiting line.
Sometimes I will finish with some dead hang cleans with the bar and then the kettlebells, once again since they are lifts so the reps are low.
The Kettlebell "rack position" which has the KB handle in the center of the chest and unlike the barbell rack position, has the hips in an hyper extended position for support. It takes sometime to get accustomed to this position, but it is the only way you can do extended rep routines like the Long Cycle Clean and Jerk.
So in Kettlebell practice, it is proper to tell some one they have a great rack.
Today Practice
Romanian DL: 135-315# Sets of 2 reps for 15 sets with 1 min rest.
Kettlebell goodmorining. 20Kg 3 reps for sets of 15
Kettlebell High swings 20Kg, x10, 24kgx8
Kettlebell Russian twist with 12kg.
DB rowing. 55,65,75
20 mile bike ride. Weather is great for winter...... lots of riding this season.
Saturday, January 06, 2007
Thursday, January 04, 2007
A pressing issue
1/3/07
This year I will include some bench pressing but I will not get crazy as in the past and just keep the weight a moderate level. Have not done any benching in over a year except for heavy floor pressing which is not really the same in regards to muscle grouping of the chest. Bench pressing is not that shoulder friendly so I will keep the reps and weight in mind. Last year I made some progress in Kettlebell pressing so at the same time I want to maintain that level without overloading my aging shoulder's.
pully warm up, joint mobility exercises.
Bench press: 95x20,135x20x
Kettlebell press: 16kgx20, 20kgx10x10
face extension: 75x20x2
bent lateral raise: 25x20x3
Russian twist with 16# ball
This year I will include some bench pressing but I will not get crazy as in the past and just keep the weight a moderate level. Have not done any benching in over a year except for heavy floor pressing which is not really the same in regards to muscle grouping of the chest. Bench pressing is not that shoulder friendly so I will keep the reps and weight in mind. Last year I made some progress in Kettlebell pressing so at the same time I want to maintain that level without overloading my aging shoulder's.
pully warm up, joint mobility exercises.
Bench press: 95x20,135x20x
Kettlebell press: 16kgx20, 20kgx10x10
face extension: 75x20x2
bent lateral raise: 25x20x3
Russian twist with 16# ball
Wednesday, January 03, 2007
A leg up
1/2/07
One of my favorite leg exercises is the step up squat which in the past have used either a barbell or dumbbells as ballast. It somewhat like a Farmers walk exercise without going any place. The height of the box is key to the basic performance and the range of motion. 18-24 in box is best to get quad and glutis activation. As a bicyclist I prefer that exercise of off season leg work.
Box step ups. six sets of 10 with 70# super seted with free box squat at 20 reps.
Dumbbell curls: Six sets of 10 with 40# super seted with neutral grip pull ups.
12 mile bike ride with 6 hill repeats to start the season training off. That hurt and they were not long hills. Have to work up to 3-4 min repeats. two times per week for interval training.
One of my favorite leg exercises is the step up squat which in the past have used either a barbell or dumbbells as ballast. It somewhat like a Farmers walk exercise without going any place. The height of the box is key to the basic performance and the range of motion. 18-24 in box is best to get quad and glutis activation. As a bicyclist I prefer that exercise of off season leg work.
Box step ups. six sets of 10 with 70# super seted with free box squat at 20 reps.
Dumbbell curls: Six sets of 10 with 40# super seted with neutral grip pull ups.
12 mile bike ride with 6 hill repeats to start the season training off. That hurt and they were not long hills. Have to work up to 3-4 min repeats. two times per week for interval training.
Monday, January 01, 2007
New years resolutions-Kettlebell style
1/1/07 Monday
Well its the first day of a new year so it traditional to have some resolutions for the upcoming year as part of a personal improvement program. In the past I have been successful in accomplishing the resolutions I proposed as I would only attack a few issues at a time. Too many people try one of those "complete makeovers" and fail in the confusion of trying to correct every evil function in their lives
So this year I will be working on my Kettlebell training program for those who would like a little pain and discomfort in their lives. The main objective is to get the word out about the best exercise system ever devised. No, man (woman) does not live by kettlebells exclusively for training, it just should be your gateway to your fitness program. Hopefully, during the coming year I can maintain this blog to see if I can keep my resolution and provide some insight as to how I manage my fitness world. Let the evil begin!
Session
Stretch bands warm up. Joint mobility warm up with Kettlebells ( this has been taking more time as I lean more techniques and the need for flexability maintenance)
Tai Bag warm up. 10 minute. AHHH its fun to hit things! some BFT(blunt force truama
KB snatches: 12Kgx10, 20kgx10, 24kgx10x10, 28kgx10
Super set with push up on rings for sets of 20
Power wheel for abs 4 sets. and stretch.
Well its the first day of a new year so it traditional to have some resolutions for the upcoming year as part of a personal improvement program. In the past I have been successful in accomplishing the resolutions I proposed as I would only attack a few issues at a time. Too many people try one of those "complete makeovers" and fail in the confusion of trying to correct every evil function in their lives
So this year I will be working on my Kettlebell training program for those who would like a little pain and discomfort in their lives. The main objective is to get the word out about the best exercise system ever devised. No, man (woman) does not live by kettlebells exclusively for training, it just should be your gateway to your fitness program. Hopefully, during the coming year I can maintain this blog to see if I can keep my resolution and provide some insight as to how I manage my fitness world. Let the evil begin!
Session
Stretch bands warm up. Joint mobility warm up with Kettlebells ( this has been taking more time as I lean more techniques and the need for flexability maintenance)
Tai Bag warm up. 10 minute. AHHH its fun to hit things! some BFT(blunt force truama
KB snatches: 12Kgx10, 20kgx10, 24kgx10x10, 28kgx10
Super set with push up on rings for sets of 20
Power wheel for abs 4 sets. and stretch.
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