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Old 06-17-2010, 09:22 PM   #41
Don Stevenson
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Been seriously slack updating the log but then recently training has been nothing to write home about.

This week I was tapering down for a strongman comp that ended up being cancelled anyway.

So I started on my Kettlebell snatch program.

Wednesday

Halos 16kg 3x10
MP 3x 5/5 32kg
Pushups 3 x 10
Pistols 3x 3/3

32kg KB - 10 snatches on the minute for 10:00 = 100 reps

Thursday


Halos 16kg 3x10
MP 3x 5/5 32kg
Pushups 3 x 10
Pistols 3x 3/3

32kg KB - 2 x 2 min sprints 32 and 34 reps
then 1 x 1 minute 24 reps

Friday

Halos 16kg 3x10
MP 3x 5/5 32kg
Pushups 3 x 10
Pistols 3x 3/3

32kg KB snatch - 12 reps on the minute for 7 minutes = 84 reps
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Old 06-20-2010, 10:08 PM   #42
Don Stevenson
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Monday AM

Halos 16 kg x 3 x 10
MP 32kg 5/5 6/6 7/7
Pushups 3 x 10
Pistols 3/3

Snatches - 32kg

13 reps/minute for 5:00 = 65 reps
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Old 06-21-2010, 05:39 PM   #43
David Boyle
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kettlebell stuff looks good man.

The 32kg KB is an awesome training tool.
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"One must try everyday to expand one's limits."
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Old 06-23-2010, 08:14 PM   #44
Don Stevenson
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Tuesday AM

Halo 16 kg 3 x 10
Windmills 32 kg 3 x 3/3
rows 32kg 3 x 5/5
Crush curls 32kg 3x5

Snatches 32kg 3 x 2:00 max rep sprints
40, 35, 30 reps

Tuesday PM

BSQ up to 195kg for a single
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Old 06-23-2010, 08:18 PM   #45
Don Stevenson
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Wednesday PM

DB BP 35kg x8, 42.5x8, 45x5
Froc Rows 50x10, 70x10, 80kgx8
Bicep curls 20kgx8 25kg x 6 30x5
Pullups 3x5

Snatch 48kg

3 x 3/3 = 18 reps
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Old 06-29-2010, 05:28 PM   #46
Don Stevenson
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Had a big strongman comp on the weekend and completey screwed the pooch!

I haven't been getting to the gym consistently and on the day had major problems with my grip on events i'd normally smash.

For example - PR farmers walk is 20m with 130kg, on the weekend I made it 7m with 110kg with 3 drops!

Unfortunately the comp was heavy on grip stuff too and I got poor results in the axle clean and press and car deadlift too.

By the time stones came around I figured things couldn't get any worse and that i might salvage some pride by having a good go at a PR with the 155kg stone however I was VERY wrong and got stopped cold at the 130kg stone even though two weeks ago I was repping the 140kg.

NOT HAPPY!
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Old 06-29-2010, 05:32 PM   #47
Don Stevenson
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Tuesday PM

After the debacle on the weekend i'm determined to get back into full training for whatever comps come up in the second half of the year.

First stage is 4 weeks of Smolov + a bit of Kettlebell work and lots of work on my grip strength and endurance.

Smolov day 1

BSQ 150kg 3 x 9

Doing smolov 3 days a week with slightly reduced volume
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Old 11-21-2010, 11:59 PM   #48
Don Stevenson
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22/11/2010

After several months of virtually no training I'm back in the gym.

I'm limited to 4 x 1 hour workouts a week at the moment due to work and family commitments so I'm embarking on a very basic program of 20 rep squats, some low rep DL and a few basic upper body exercises with minimal assistance work.

Monday

DL 195kg 3x3
BSQ 120kg 1x20
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Old 11-23-2010, 12:10 AM   #49
Don Stevenson
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Tuesday 23/11/2010

BP 90kg x8, 8, 102kg x7
Push press 60kg 3x8
Kroc rows 45kgx8 55kgx8 64kgx8
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Old 11-27-2010, 02:22 AM   #50
Don Stevenson
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Thursday

DL 180 kg 3x3
BSQ 125kg 1x 20

Saturday

BP 107.5 3x5
PP 70kg 3x5
Kroc 55kg 3x8

Treadmill
Walk 1 min - 6km/hr
Run 2 min 8, 9, 10, 11, 12 km/hr
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