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Old 06-01-2011, 07:09 PM   #1
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Default The Wlfdg Way of Weight Training

I'll start this log off with a quick history update.
Currently I'm on the mend from a sprain/strain of tissue surrounding my Medial Epicondyle including, but not limited too, my digital flexors, Brachioradialis, Brachialis, Coracobrachialis and Pronator Teres. This unfortunate bit of luck has limited what I can do and of course how much weight I can train with. It's been a long month but recovery is coming along nicely.

I'm training with 2 - 24kg. bells and 1 - 32kg. bell.

I'm a big fan of Escalating Density Training.

Today - Dog Hike 3.5 mi. 400 vert.ft.

Weights
Warm up - 10min. KBell Swings alternating between 24kg. & 32kg.
24 x 40/ 30sec./ 32 x 25/ 30sec./ 24 x 40/ 30 sec./ 32 x 25/ 30 sec./ 24 x 40/ 30 sec./ 32 x 40

Working sets - 20min. 2 - 24kg. Bells - 4 movement pairing.
A. Dbl Swings - x 10reps x 5sets
B. Clean & Alt. Press - x 10 x 5 (1 clean for 10 presses)
C.Renegade Row - 10 x 5
D. Rolling Floor Press - 10 x 1/ 12 x 4
Rest 60-90 sec.
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Old 06-01-2011, 08:31 PM   #2
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Subbed. Looking forward to seeing you make great progress.
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Old 06-01-2011, 08:41 PM   #3
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Old 06-01-2011, 10:27 PM   #4
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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 06-01-2011, 11:31 PM   #5
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Old 06-02-2011, 01:24 AM   #6
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Old 06-02-2011, 02:17 PM   #7
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Dog Hike - 3.5mi. 400vert.ft. 40min.

10 min.PR Zone -
KBell Swings 32kg. x 20reps x 6sets/ 10 x 1 (breathrest)
(Varied between dbl, sngl and h2h)

10min. PR Zone -
A. KBell High Pulls - 24's x 10 x 5
B. KBell handle Push Ups - BW x 20 x 2/ 10 x 3

10min.PR Zone - KBell Clean & Press - 24's x 8 x 1/ 5 x 4

YES! Finally able to to do a clean workout without pain!

Last edited by Wlfdg; 06-02-2011 at 02:33 PM.
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Old 06-02-2011, 02:27 PM   #8
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YES! Finally able to to do a clean workout without pain!
Nice work!
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Old 06-03-2011, 01:01 PM   #9
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Nice work!
Thanks! I've never been so grateful for the versatility of kettlebells as I have been these last 3 weeks. Ahh Russia, GORGEOUS women, Sambo, Draka and kettlebells!

Dog hike - 3.5mi. 400vert.ft. 40min.

10min. PR Zone - KBell Variable Swings - 24kg x 100, 90, 50

20min. PR Zone - Alt. Swing Snatch/Turkish Get Up - 24kg x 2 x 9

Finally able to do a kettlebell snatch. Nothing beats a hard workout on the snatch
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Old 06-04-2011, 08:25 AM   #10
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Originally Posted by Wlfdg View Post
Thanks! I've never been so grateful for the versatility of kettlebells as I have been these last 3 weeks. Ahh Russia, GORGEOUS women, Sambo, Draka and kettlebells!

Dog hike - 3.5mi. 400vert.ft. 40min.

10min. PR Zone - KBell Variable Swings - 24kg x 100, 90, 50

20min. PR Zone - Alt. Swing Snatch/Turkish Get Up - 24kg x 2 x 9

Finally able to do a kettlebell snatch. Nothing beats a hard workout on the snatch
You're making we want to go to Russia, and not for Sambo.

Have a great weekend, and keep working on that snatch.
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