21.5.12 - Easy Strength - Day 8:
Did 40 two handed swings with 24 kg, 10 with 32 kg, 10 one hand swings with 24 kg, some snatches with 24 kg, and seven cleans with 24, then 32 kg, to warm up.
Then did 10 presses with 30 kg, 10 curls with 20 kg, and 10 deadlifts with 90 kg.
Then mixed in some farmers walks with someone I've been training; she was doing 10 rounds of 12 swings with 16 kg/10 m farmers walk with two 24 kg kettlebells, and after each carry I did a 30 m farmers walk getting 300 m with a pair of 24 kg kettlebells in.
Feeling much better.
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Monday, May 21, 2012
20.5.12 - Easy strength - Day 7:
Didn't go quite according to plan, but hey!
Deadlift: 90 * 1, 110 * 1, 120 * 1, 130 * 1, 140 * 1, but could not shift 150! Failed at not failing. I should have just aimed for 140, or, perhaps even more sensibly, aimed for 3 * 3 with 125, which would have been challenging, but doable.
Press: 40 * 1, 45 * 1, 50 * 1, 55 * 4 - started wondering where I was going with this, 55 felt good so I went for 4 rather than failing with what I shouldn't have, but probably would have tried.
Curl: 30 * 3, 35 * 3, 40 * 3 - similar thought process to the press scenario, but planned better, although again, with hindsight, I should have just gone for 3 * 3 with 35... don't think there's enough 'wiggle room' for me and singles at the moment.
Roll out: Felt easy so did 8.
Two sets of 20 swings with 28 kg.
Here's the first set:
Went out and rode a different 19 miles, in the same time as yesterday, later on. Again, lovely weather, and nice to get out.
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Didn't go quite according to plan, but hey!
Deadlift: 90 * 1, 110 * 1, 120 * 1, 130 * 1, 140 * 1, but could not shift 150! Failed at not failing. I should have just aimed for 140, or, perhaps even more sensibly, aimed for 3 * 3 with 125, which would have been challenging, but doable.
Press: 40 * 1, 45 * 1, 50 * 1, 55 * 4 - started wondering where I was going with this, 55 felt good so I went for 4 rather than failing with what I shouldn't have, but probably would have tried.
Curl: 30 * 3, 35 * 3, 40 * 3 - similar thought process to the press scenario, but planned better, although again, with hindsight, I should have just gone for 3 * 3 with 35... don't think there's enough 'wiggle room' for me and singles at the moment.
Roll out: Felt easy so did 8.
Two sets of 20 swings with 28 kg.
Here's the first set:
Went out and rode a different 19 miles, in the same time as yesterday, later on. Again, lovely weather, and nice to get out.
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Friday, May 18, 2012
18.5.12 - Easy strength - Day 6:
Warm up... 3 rounds of 20 swings, 5 goblet squats, 15 m left/ 15 m right suitcase walk - all with 24 kg.
Deadlift: 110 kg * 2 * 5 - felt solid
Press: 40 kg * 2 * 5 - likewise... felt solid
Curl: 30 kg * 2 * 5 - best they've felt so far
75 m farmers walk with 2 * 32 kg - felt really good, but then realised I'd have to get them both back to the cupboard 15 m away. So, 15 m suitcase left, then right with 32 kg.
Will have to do the roll outs when I get home.
Thursday, May 17, 2012
The first five days...
12.5.12 - Easy strength - Day 1:
Deadlift: 110 kg * 2 * 5
Press: 40 kg * 2 * 5
Curl: 30 kg * 2 * 5
Swing: 24 kg * 4 * 15
Ab wheel roll out: 1 * 5
All good.
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14.5.12 - Easy strength - Day 2: Deadlift: 110 kg * 2 * 5 Press: 40 kg * 2 * 5 Curl: 30 kg * 2 * 5 Swing: 32 kg * 20, 20, 20 & 10 Will have to do the roll outs when I get home. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
15.5.12 - Easy strength - Day 3: 20 swings with 24 kg Deadlift: 110 kg * 2 * 5 Press: 40 kg * 2 * 5 Curl: 30 kg * 2 * 5 Swing: 24 kg * 15, 15, 15 & 15 - left then right 30 m suitcase walk with the same KB after each set of swings for a total of 240 m. Will have to do the roll outs when I get home. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
16.5.12 - Easy strength - Day 4: Deadlift: 110 kg * 5, 125 * 3, 140 * 2 Press: 40 kg * 5, 47.5 * 3, 55 * 2 Curl: 30 kg * 5, 35 * 3, 40 kg * 2 Swing: 32 kg * 20, 20, 20 Farmers walk with two 32s: 30 m, 30 m, 30 m Felt very solid.
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17.5.12 - Easy strength - Day 5: Deadlift: 110 kg * 2 * 5 Press: 40 kg * 2 * 5 Curl: 30 kg * 2 * 5 Snatch then waiter walk 24 kg: five rounds of left 19 m/ right 19 m. Will have to do the roll outs when I get home.
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14.5.12 - Easy strength - Day 2: Deadlift: 110 kg * 2 * 5 Press: 40 kg * 2 * 5 Curl: 30 kg * 2 * 5 Swing: 32 kg * 20, 20, 20 & 10 Will have to do the roll outs when I get home. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
15.5.12 - Easy strength - Day 3: 20 swings with 24 kg Deadlift: 110 kg * 2 * 5 Press: 40 kg * 2 * 5 Curl: 30 kg * 2 * 5 Swing: 24 kg * 15, 15, 15 & 15 - left then right 30 m suitcase walk with the same KB after each set of swings for a total of 240 m. Will have to do the roll outs when I get home. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
16.5.12 - Easy strength - Day 4: Deadlift: 110 kg * 5, 125 * 3, 140 * 2 Press: 40 kg * 5, 47.5 * 3, 55 * 2 Curl: 30 kg * 5, 35 * 3, 40 kg * 2 Swing: 32 kg * 20, 20, 20 Farmers walk with two 32s: 30 m, 30 m, 30 m Felt very solid.
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17.5.12 - Easy strength - Day 5: Deadlift: 110 kg * 2 * 5 Press: 40 kg * 2 * 5 Curl: 30 kg * 2 * 5 Snatch then waiter walk 24 kg: five rounds of left 19 m/ right 19 m. Will have to do the roll outs when I get home.
Let's get started
How hard could this be? Apparently not very! Well then... let's give it a go.
So, I've barely touched a barbell in the last 9 or 10 weeks, while I've focussed on my first run at the 'Rite of Passage'. That worked well, and I enjoyed it, but I pushed the pull ups too much and tweaked my elbow; my own stupid fault, but it seems to be clearing up. Rather than re-test clean and press and pull up numbers - post ROP - I figured it might be an idea to go for a bit of change of pace... enter Easy Strength.
Figured I'd better get at least an idea of where I am - barbell strength wise - before getting started, so last Friday (11.5.12) I had a bit of a peek to see what I could do and got a 150 kg deadlift and a 60 kg press. If nothing else this convinced me that I needed to spend a bit of time on some barbell lifts and I chose the deadlift, press, and curl as my core lifts, with two-handed kettlebell swings and roll outs for my explosive and midsection movement.
Here we go...
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