Phillip's log of 2007 workouts

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[phump]

circuit of doom -3x
sn - 40kg x5
sledge hits (name??) x10
hill sprint x3

Then for something to make me feel like a man again and not looking in the mirror to have my dreams crushed by reality again:

tgu ladder (of doom) -2x
40kg - 1/2 up (lunge position-gotta count for something)
32kg - 1 (missed first L, but got the rest)
24kg - 1

h2h ladder of doom -2x
darc swings - 40,32,24,16kg x20
flips - 40kg (2hand) x5, 32,24,16kg x10
rev flips - 32,24,16kg x3
sledge hits x10

[phump]

Did some foam roller and tennis ball work.
A little JM.
Some ice for the knees.
And sweepin & moppin...
I know how to have fun!

[phump]

dl - 385 - 3x1 / 335 - 2x2
rope pullups between sets 1 1/2 reps

dbl sw - 40kg - 3x6
dbl cl - 40kg - 2x0

[phump]

Dave, I can't find a page for Fedorenko.  Is he still American Kettlebells? 

[Dave]

americankettlebellsport.com, but there isnt much there

[phump]

Where, then, do you get his workshop information?  Where are you going on Feb. 17th? 

I'm glad now that you hosted Valery way back when and I came at the detriment of my then so-called marriage.

Let me know when you find out about any discounts on Lifeline KBs.  I'd like to get one 97 if you can get a discount (another later on).

The recent threads on IGx have been very interesting.

[Dave]

I forgot how I heard about, Dilugliio maybe. And I'm on their mailing list. The cert is in Cincy & is $1000. RIght now it includes 4 pair of competition size bells. Not sure of the weights though.

Lifelineusa.com bells are available now. They havent gotten back with me on volume discounts yet

[phump]

dbl cl - 40kg - 3x0

Good workout tonight.

circuit - 6x
dl - 365-2x1/325x3/315x5/295x5/275x5
Ppr - 100db x2
farmers walk - 2x100db up n down weight room

Ppr (off the rack) - 155x3/160x3/170x3/185-2x3 partial reps

A cat in the gym asked me if I was training for something by going heavy... I said, "Life, man, life."

[phump]

dbl cl - 40kg - 1 for 6

dbl jk ladder - 32,24,16kgs for 2x 1 min each, little rest in between

Got the 32s for about 30 secs, 24 & 16 for 1 min, didn't count reps.
Working on form, mostly 2nd dip.

Dave, will working with 24s/16s help or should I stick to the 32s?

[Dave]

help with what? Jerking the 32s? not really do 1 handed jerk with the 40 if you can. its pretty specific. Jerking 24 a LOT may help your jerk with the 32.
Do 1/4 squats with 2 32s. Remember jerk are ALL LEG. Getting them overhead & bringing them back to rack. No arm strength

[phump]

Thanks, Dave.  I really have to work on the all leg part of jerking.  I guess I've been doing pushpresses.  I'm good at those.

[Dave]

if yo are doing the double knee dip & locking out when you are in the bottom of the 2nd one then standing you are doing a jerk. The trick is learning how to let the bells float, you are just moving under them, similar concept to the bent press. Move away from the bells. When you lower to rack, you actually rise to meet the free falling bells dont resist (its futile) them with the arms, let them come to you an absorb through he legs

[phump]

I'll have to practice a lot, like everything else.  Also, I remembered from M Mahler that heavy transfers to light, not vice versa.  Thanks for the input.

tgu - 24kg x3
        32kg x1
reverse tgu w/ 32 to floor only - practice
O-head lung to press (weak in tgu) - 32 & 24kgs - practice
O-head sq w/ one kb - 24 & 16kgs - practice

[phump]

took my 32kg to the Y tonight.  Got a lot of stares....

sn - 32kg - 10/10/10/10/6/6/6/4,3,2/4,2,1 - rest 1 min
rested 5 min
jump sq- 135 x5 (if it's sq down and jump on way up, feet left ground, then I did jump sq)
one arm jk - 32kg x5
4 sets - rested 40 secs between each
pump stretch x3
o-head sq - bar x5
tgu - 32kg - L (up to lunge) / R - 1 / L - to lunge
o-head sq - bar x5
a little jm

It sucked carrying it back to the car......

[phump]

dl - 405 - 2x barely lifted off floor
     385 - 2x see above
     365 - 2x1
     345 - 2x1
     315 - 2x1
     225 - snatch grip 2x3
     135 - held the plates 2x2
     isometric - pulled against pins 2x