Back with a bang!! Kettlebells & ZiuZitsu

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Back with a bang!! Kettlebells & ZiuZitsu

Postby xcon » Mon Aug 03, 2009 10:26 am

Yo everyone!

I'm back with a new training log.
I start it with a kettlebell training this afternoon.
Later in the evening I'll have a BJJ class also.

Warmup with a 16 kilo kettlebell... Some random swings and other tech shown to my wife at the same time.
Then on to the main event:
32kg Swings 3x20
24kg Snatch 20/20 20/20 20/20
2x24kg Jerk 3x10
24kg Windmill 6/6 6/6 6/6

I was not satisfied with the jerks...
"The widespread use of steroids and other chemical supplement is frequently an admission that one has run out of training ideas to produce further progress naturally."
- Mel Siff

Check out my training log at:
http://www.veganfitness.net/forum/viewtopic.php?t=19234
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Postby KaliBaby » Mon Aug 03, 2009 2:13 pm

hey xcon, have you used a kettlebell guide (book, dvd, website, etc.) to help with your training? if so, recommendations?
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Postby xcon » Mon Aug 03, 2009 3:46 pm

Yo Kalibaby!
I have few books and dvd's but the main instructions I received was from IKSA KB Fitness Instructor course.
Books I can recommend are Pavel's Enter the kettlebell and Russian kettlebell challenge.
You could also check out our fellow Vegan Mike Mahlers website for dvd's and ebooks mikemahler.com
"The widespread use of steroids and other chemical supplement is frequently an admission that one has run out of training ideas to produce further progress naturally."
- Mel Siff

Check out my training log at:
http://www.veganfitness.net/forum/viewtopic.php?t=19234
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Postby xcon » Mon Aug 03, 2009 7:23 pm

BJJ:

Worked with Eddie Bravo's trademark stuff.
The lockdown, the oldschool and electric chair sweep.
Then about 1/2 hours sparring...

My elbow started to bleed badly because it had a big scar on it... Tomorrow I can not do any sparring with it... Damn...
"The widespread use of steroids and other chemical supplement is frequently an admission that one has run out of training ideas to produce further progress naturally."
- Mel Siff

Check out my training log at:
http://www.veganfitness.net/forum/viewtopic.php?t=19234
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Postby xcon » Tue Aug 04, 2009 3:56 pm

Tue 04.08.09

Today I went and picked up the firewood for the next winter so my eating was pretty... hmm... shitty today. I only ate like this:

Breakfast 7:00
2 slices of bread with tartex, tofu and cucumber
Protein shake
Flax sed oil

Snack 12:00 (!!!!)
Clif bar

Snack 13:00
Oatly berry drink and banana

Dinner 16:30
Brown rice with loads of lentils and chickpeas

And then I started to train at 17:00 and I felt so tired because of the timing, but what the hell... Did the workout anyhow without throwing up.

24kg Military press 3x10
16kg One-Arm Bentover Swings 10/10 10/10 10/10
24kg Renegade row 3x10
24kg Bentover row
2x24kg Squats 3x10

I'm getting pretty deep with the squats. My knee is recovering pretty well with squatting.
This was my first time doing the Bentover Swings. They felt good :)
"The widespread use of steroids and other chemical supplement is frequently an admission that one has run out of training ideas to produce further progress naturally."
- Mel Siff

Check out my training log at:
http://www.veganfitness.net/forum/viewtopic.php?t=19234
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Postby Arbela » Tue Aug 04, 2009 4:08 pm

[quote="xcon"]Did the workout anyhow without throwing up.

I don't know why, but this cracked me up.

Great to see a new training log! :)
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Postby xcon » Wed Aug 05, 2009 7:12 pm

Today was pretty exhausting. I filled the woodshed with firewood for the winter. I started about 9 o'clock and finished about 15 o'clock.
No training today.
I'm gonna grab the bells early in the morning because I have a KB class in the evening.

My longer term goal for the bells btw are 200 snatches (24kg).
I've already done 100 at 6:30 and that was the maximum amount then.
And another goal is to rehabilitate ny right knee to the point that I can do pistols and kossacks. Now the pistols are way out of teach because I do not have that much range of motion without serious pain in the right knee.
I think the regular deep squatting has helped with the knee, I think and I hope it's getting better.
"The widespread use of steroids and other chemical supplement is frequently an admission that one has run out of training ideas to produce further progress naturally."
- Mel Siff

Check out my training log at:
http://www.veganfitness.net/forum/viewtopic.php?t=19234
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Postby xcon » Thu Aug 06, 2009 6:32 am

Thu 06.08.09

2x32kg Long Cycle 5,5,5
32kg Snatch 12/12/ 12/12 12/12

I failed to lockdown my elbows in the last three reps of the last set of LC.
I have to do shorter sets with those red bastards.
That heavy snatch just keeps getting better. Even though I can not keep the handle to the last joints of the fingers after 5 reps. Need more gripstrength.
Steve Cotter had very good 2 kettlebell One-Arm Swing excersise.
That's extreme grip training :twisted:
"The widespread use of steroids and other chemical supplement is frequently an admission that one has run out of training ideas to produce further progress naturally."
- Mel Siff

Check out my training log at:
http://www.veganfitness.net/forum/viewtopic.php?t=19234
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Postby ^toby^ » Thu Aug 06, 2009 11:55 am

g'day, comrade!
How long has you been doing KB?
What is Long Cycle?

I learnt form Mike Mahler's Beginner Workshop and Enter the Kettlebell DVD + Russian Kettlebell Challenge book.

And this weekend I'm going to my 1st workshop! Run by a RKC instructor in Melbourne, small group (6people). Excited.
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Postby xcon » Thu Aug 06, 2009 3:54 pm

[quote="^toby^"]g'day, comrade!
How long has you been doing KB?
What is Long Cycle?

I learnt form Mike Mahler's Beginner Workshop and Enter the Kettlebell DVD + Russian Kettlebell Challenge book.

And this weekend I'm going to my 1st workshop! Run by a RKC instructor in Melbourne, small group (6people). Excited.


Yo yo comrade!

I have been doing KB about a year.
I like Pavel's books, I like his style :)

Workshops are the best place to learn techniques!
6 people is very good! You will get good personal teaching with group that size.

What kinda KB arsenal do you have in your disposal?
"The widespread use of steroids and other chemical supplement is frequently an admission that one has run out of training ideas to produce further progress naturally."
- Mel Siff

Check out my training log at:
http://www.veganfitness.net/forum/viewtopic.php?t=19234
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Postby xcon » Thu Aug 06, 2009 3:56 pm

[quote="xcon"][quote="^toby^"]g'day, comrade!
How long has you been doing KB?
What is Long Cycle?

I learnt form Mike Mahler's Beginner Workshop and Enter the Kettlebell DVD + Russian Kettlebell Challenge book.

And this weekend I'm going to my 1st workshop! Run by a RKC instructor in Melbourne, small group (6people). Excited.


Yo yo comrade!

Long cycle= Clean & Jerk
http://www.youtube.com/watch?v=IC0BQxOAjmk

I have been doing KB about a year.
I like Pavel's books, I like his style :)

Workshops are the best place to learn techniques!
6 people is very good! You will get good personal teaching with group that size.

What kinda KB arsenal do you have in your disposal?
"The widespread use of steroids and other chemical supplement is frequently an admission that one has run out of training ideas to produce further progress naturally."
- Mel Siff

Check out my training log at:
http://www.veganfitness.net/forum/viewtopic.php?t=19234
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Postby ^toby^ » Fri Aug 07, 2009 12:55 pm

[quote="xcon"]
What kinda KB arsenal do you have in your disposal?


I can do Clean and Press, Swing and Bent Over Row. My windmill is pretty bad and I can't get up with the Turkish...
I only have a 16KG KB and a 12.5 bar with 62.5KG worth of plate ATM
I tried to do Renegade Row with a pair of 16KG at my Kung Fu School but the bottom is too small for balance..etc. ha.

Do you know how to do KB hack squat? I read it from Pavel's Beyond Bodybuilding.

And BTW, I have just realised I did the Bear routine wrong... I have only done the 70% 5RM... I didn't know that it is 90%5RMx5, 80%5RMx5 and 70%5RM x5 til you check in to hospital
'Practice does not make perfect. Only perfect Practice makes perfect' - Vince Lombardi
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Postby xcon » Fri Aug 07, 2009 8:03 pm

[quote="^toby^"]
I tried to do Renegade Row with a pair of 16KG at my Kung Fu School but the bottom is too small for balance..etc. ha.

Do you know how to do KB hack squat? I read it from Pavel's Beyond Bodybuilding.


Sorry Toby, I don't know what's a hack squat... Never done it...
For renegade rows I use the GS Kettlebells. They have big bottoms so they are stable.
"The widespread use of steroids and other chemical supplement is frequently an admission that one has run out of training ideas to produce further progress naturally."
- Mel Siff

Check out my training log at:
http://www.veganfitness.net/forum/viewtopic.php?t=19234
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Postby xcon » Fri Aug 07, 2009 8:08 pm

Fri 07.08.09

10 minute training session with 16kg

LC (2x16kg) 4 mins @ 7,5 RPM 30 reps = 240kg/min = 960 kg
Snatch 6 mins @ 20 RPM 120 reps = 320kg/min = 1920 kg
"The widespread use of steroids and other chemical supplement is frequently an admission that one has run out of training ideas to produce further progress naturally."
- Mel Siff

Check out my training log at:
http://www.veganfitness.net/forum/viewtopic.php?t=19234
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Postby stateofflux » Sat Aug 08, 2009 6:00 pm

Nice to read your log. I hear you are holding a kettlebell workshop for vegans soon?
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