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Old 12-30-2010, 11:39 AM   #11
5kgLifter
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Lightbulb BIG mistake, just kiddin' !!

Mega-mini KB workout

00:30am today (30th December 2010)
KB Clean & Press
5 x 12kg [L/R]

KB Clean and Jerk
10 x 16kg [L/R]


[L/R] = done separately, 5 one side then 5 the other etc.
[1] or [2] after a weight load = the amount of those weights used, so 8kg[2] would indicate 2 KBs of 8kg weight load etc.

Okay, the above was done for 5 reps with the 12kg because I wanted to see how many reps I could do with the 16kg so they were purely warm-ups; I got to the 10th rep with the 16kg and decided I needed to stop because I was on my way to bed...but it was bliss, like a hot knife through butter.

So, later at 4pm, I figured if I can do 10+ reps with the 16kg then it was time to try a jerk with the 20kg KB; I only have one of those but anyway:

4pm today
KB clean and jerk
5 x 12kg[R]
5 x 16kg[R]
2 x 20kg[R] (NEW PB yay)


Only tried the 20kg on the right side at the moment but I could have done more reps, just that it was mealtime. That was my sometime during 2011 target.

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Old 12-30-2010, 12:06 PM   #12
Abaddon
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How's your health Babs?
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 12-30-2010, 12:08 PM   #13
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Are you keeping any particular pace between sets on KBs, or just resting as needed.
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Old 12-30-2010, 12:19 PM   #14
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Originally Posted by Abaddon View Post
How's your health Babs?
Oh, you know, the odd migraine (all Xmas day ) the TOS obviously still existant, pulled my left wrist on a towel (yep!!) about a week ago...other than that things are okay And still able to whack those jerks out even with a "bad" wrist
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Old 12-30-2010, 12:21 PM   #15
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Are you keeping any particular pace between sets on KBs, or just resting as needed.
No, no pacing as such; that's something I just play by ear...maybe about a second or two, literally enough to swap arms and go again. I always figure that we know our way by feel with the pacing scenario and recovery intervals etc.
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Old 12-30-2010, 12:26 PM   #16
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Quote:
Originally Posted by 5kgLifter View Post
Oh, you know, the odd migraine (all Xmas day ) the TOS obviously still existant, pulled my left wrist on a towel (yep!!) about a week ago...other than that things are okay And still able to whack those jerks out even with a "bad" wrist
You've gotta stay positive, which you are... def sounds like an improvement on a month ago! I'm still here hoping you return to full health soon!

BTW: what did you think of the sleeper row??
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 12-30-2010, 12:32 PM   #17
5kgLifter
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Points: 23,645, Level: 94 Points: 23,645, Level: 94 Points: 23,645, Level: 94
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Quote:
Originally Posted by Abaddon View Post
You've gotta stay positive, which you are... def sounds like an improvement on a month ago! I'm still here hoping you return to full health soon!

BTW: what did you think of the sleeper row??
Have you got a pic or descrip of the Sleepr Row up then? I'll go take a look.
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Old 12-30-2010, 12:36 PM   #18
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Originally Posted by 5kgLifter View Post
Have you got a pic or descrip of the Sleepr Row up then? I'll go take a look.
Post #28 - my video post
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 12-30-2010, 12:38 PM   #19
5kgLifter
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Points: 23,645, Level: 94 Points: 23,645, Level: 94 Points: 23,645, Level: 94
Activity: 11% Activity: 11% Activity: 11%
 
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Join Date: Dec 2010
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Quote:
Originally Posted by Abaddon View Post
Post #28 - my video post
LOL, yep, I just went back through the pages and found the vids. Looks cool, I assume there's no pull on the back, in a bad way, doing the rows that way...does it feel as effective as the "normal" row styles or is it not really possible to gauge it in that sense?
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Old 12-30-2010, 12:51 PM   #20
Abaddon
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Quote:
Originally Posted by 5kgLifter View Post
LOL, yep, I just went back through the pages and found the vids. Looks cool, I assume there's no pull on the back, in a bad way, doing the rows that way...does it feel as effective as the "normal" row styles or is it not really possible to gauge it in that sense?
I wouldn't know how to make a fair comparison there.

It's a different angle for a start, but the exercise is one born of necessity, and only works because my upper body is so heavy - and even then I can't load more than 67.5 kilos without it pulling me up almost as much as I'm pulling it down!

This is one of the reasons why I use it at the end of my Back major, Shoulders minor workout, so I'm fatigued and can use that weight most effectively.

What I intend on doing is asking (pos in a new thread) how I might secure myself to the bench so I can load more plates... it's been on my mind of late.
/hijack
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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