Sucess Log

[Success]

6/22/12 Fri

No workout

[Success]

6/241/12 Sun


Pullups
Pullups: 10
Chins: 10
Pullups: 7
Chins: 7
Pullups: 5



KB 1-arm snatch
53lb
Goal: 7L+7R
12 sets in 12:00
Actual: 8 sets in 8:00; 2 more sets in next 4:00
Total reps: 140

[Success]

6/27/12 Wed

Deadlifts
335 3x5


Weighted Pullups
+20
Pullups: 4
Chins: 5
Pullups: 4
Chins: 4
Pullups: 3


1 arm KB Swings with 70lb KB
Got new 70lb KB
10 L + 10R

Goal: 11 sets in 10:00

Actual: 10 sets in 10:00

200 total reps

wore 20lb weight vest for first three sets

using one 70lb KB is tougher than holding 2 KBs that are 53lb+20lb

[BendtheBar]

Deadlifts
335 3x5

Hope to see you smash that 400 goal by a mile.

[5kgLifter]

Originally Posted by Success

1 arm KB Swings
holding 33 in hand + 33lb KB on wrist of same arm

I can't picture this set-up, do you mean holding two kettlebells at the same time in the palm of the hand, like the "popcorn" style hold, or something completely different?

[Success]

What this means is sliding my hand through the ring of the 20lb KB until its up on my wrist and then grabbing the 53lb KB with my palm.

The 20lb one dangles from my wrist...





I used this as a stopgap measure in a gym on a trip...they didn't have heavy enough kettlebells, so I used two. And I'd only use this for KB swings, not presses or snatches!

"Popcorn" grip...ha! Hadn't heard of that one until now...just saw it on YouTube and it looks cool!

[Success]

Originally Posted by BendtheBar

Hope to see you smash that 400 goal by a mile.

Thanks a million, big guy!

Due to your encouragement, I pulled deadlift PR today of 385

Details to come

[Success]

6/29/12 Fri

Pullups
Pullups: 10
Chins: 9
Pullups: 8
Chins: 8
Pullups: 5
1 max hold and neg. rep


KB 1-arm snatch
53lb
5 min. max set
Goal: 80 - 7L+7R ea. min for 5 min.
Actual: 87


20 Rep Squats
95 1x20
100 1x20


Kroc Rows
70 5
53 5
70 5
53 5

[Success]

7/1/12 Sun


Pullups
For the last few workouts I've been realizing that something is off with my pullups. Basically I've been getting my chin *higher than* the bar, but not directly *over* the bar (neck touching or almost touching). Neck touching is harder than just getting my chin higher than the bar. You have to pull your body inward to finish the rep which is extra movement and achieve closure of the forearm/upper arm angle; secondly, touching the neck makes you slow down and stop so you don't smash your throat. Stopping is fine if you want to do slower reps, which are harder, but an issue if you are going for fast reps/volume. To defeat the issue of stopping on fast sets, I'm training myself to touch quick & light and go to keep pulling; also I tied a sock to the bar so I can touch fast and not smash my neck.

I've decided to retool my pullups. From now on I will count ONLY the reps where my neck touches the bar, or my chin is definitely right above the bar super close to my neck.

The numbers may be lower at first, but I think I will climb up and pass my previous totals immediately.

Pullups
Pullups: 7
Chins: 6
Pullups: 6
Chins: 5
Pullups: 6
Chins: 6
Pullups: 6


KB 1-arm snatch
53lb

Goal: 9L+9R, 9 sets in 9:00

Actual: 7 sets in 9:00, total reps: 126
(5 sets in first 5 min, 5 min rate: 90; 2 sets in next 4 min.)

[5kgLifter]

Originally Posted by Success

What this means is sliding my hand through the ring of the 20lb KB until its up on my wrist and then grabbing the 53lb KB with my palm.

The 20lb one dangles from my wrist...





I used this as a stopgap measure in a gym on a trip...they didn't have heavy enough kettlebells, so I used two. And I'd only use this for KB swings, not presses or snatches!

"Popcorn" grip...ha! Hadn't heard of that one until now...just saw it on YouTube and it looks cool!

Yeah, the popcorn grip I have seen used by Steve Cotter for swings but I think a person would have to have a really good grip or a large hand or ideally both, since they would have more a tendency to slip with the snatch and swing style movements; I use the popcorn for the jerk and OHP and it works well there but I couldn't hold two for swings, just no way with female small hands.

Does the grip you show above cause any wrist issues at all? I have to admit, I've never seen that employed before.