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  1. #51
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Uber flu and kettlebells on Wednesday

    I was pretty feverish, but I was determined to do my workout. Also, my memory of them as a result was VERY hazy.

    Its worth pointing out my aims for my kb workouts have been weak. But I do believe the conditioning benefit of them still stand.

    kb warm up with 12kg

    24kg kb

    snatch L - 10, R - 8, 2

    I can definitely do the 24kg. But the larger handle, and my feverish condition made me shy away. I try and snatch with the least effort, I'd say out of the Jordan kbs, the 20kg is the BEST for kb work. The others either have awkward handles or handles that are too large.

    cleans 2x15 per side

    20kg kb

    snatch 2x15 per side

    cleans 25 per side

    Did a snatch ladder with the 20kg (up to 5 I think)

    2x16kg

    cleans x 10 supersetted with kb squat x 10

    Did 3 rounds. The cleans were fine, squating 32kg in total was devastating for me!

    15 snatches per side.

    Did a swing finisher with the 28kg

    Lesson of the workout - Type out my workout asap when I get home!
    Joseph - falling into the dark side of youtube occasionally

  2. #52
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Front squatting out of the flu

    Warm up kb 12kg

    Front squat


    5 x bar, 50kg, 65kg, 90kg
    3 x 110kg - failed to make a new PR - new approach planned

    Back squat as "punishment" :P

    60kg x 12

    Bench

    5 x bar, 40kg, 40kg, 50kg, 50kg
    12 x 50kg - still getting used to tightening the back. But easy.

    RDL (deficit)

    60kg x 5, 90kg x 5, 105kg x 3 (grip failed), 105kg x 2 (mixed), 105 x 5/6 - not sure if the hamstrings are getting it I'm going to reinvestigate the technique.

    Assisted pull up

    5 x bw-(140lb/130lb/120lb/110lb/100lb)

    Fast one arm rows - pretty strict form apart from speed - try to get more mind and muscle connection but still not fully feeling the lats

    16kg x 3 sets x 15 reps per side supersetted between hands.

    Conditioning

    20kg snatch 10 per side

    Few swings with 28kg
    Joseph - falling into the dark side of youtube occasionally

  3. #53
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Basic outline of new attack

    Day 1

    Deadlift (inspired by 5/3/1)
    OH press (5/3/1)
    Pendlay row (3x5 ramping)
    Front squat - deloaded (3x5 ramped up)

    Day 2 kb

    Will likely try more complexes this time round, again depends on my circumstance...ie no way can I do a complex whilst feverish

    Day 3

    Squat (5x5 ramping)
    Bench (5x5 ramping)
    RDL (5x5 ramping)
    Assisted pull up (5x5 consecutive ramping)
    One arm rows (3x15)


    This is just an outline. Planning to deload the front squat by 30+kg. Will see on Monday. e.g. if I do 70kg on my last set will try 10+ hopefully 15 or so.
    Last edited by 0606196t; 08-15-2011 at 09:38 AM.
    Joseph - falling into the dark side of youtube occasionally

  4. #54
    Seasoned M&S Veteran 0606196t's Avatar
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    Default SMASHED 155kg!

    Still got the common cold

    warm up with 12kg kb

    Deadlift

    70kg x 5, 120kg x 5 (no 1.25kg plates...the gym is shocking today!), 140kg x 3, 155kg x 5 - form was a bit off, could have done 6!

    OH press

    bar x 5, 25kg x 5, 35kg x 5, 40kg x 5, 45kg x 6

    Front squat

    bar x 5, 50kg x 5, 65kg x 5, 80kg x 7 - a bit disappointed I deloaded 30kg for this

    Pendlay row - if it weren't for this I might have finished in 40 mins

    50kg x 5/5, 65kg x 5/5/7

    Conditioning

    20kg kettlebell

    switching swings a few
    snatch 10 per side
    cleans 2 x 10 per side
    snatch 15 per side
    push press 16 per side!


    GRADE A!!!! Even with condition I finished 1hr 10 mins!

    I'm tempted to be greedy and up my theoretical 1 RM for deadlift. I over estimated on purpose 165kg, but after going 5 reps for the "95"% I may add more than 5kg to the max...

    Other notes - changed to using my going out shoes today! Surprisingly good for deadlifting! , wrist was a still a bit off but OH press on 5/3/1 worked well. My weight loss has hit a bit of a wall last week, but birthdays and reunions I did what could. Pendlays are getting tough now! I'm a bit annoyed at the front squat right now I'm totally struggling to get into the rack position, I was obviously delusional to think I could do 80kg x 15, but at least 10! I may have been pretty drained by the deads, I was going to do them after Pendlays, but I didn't want to take the bar off AGAIN and drag it up AGAIN.

    Conclusion - HIGHLIGHT OF THE WEEK!
    Joseph - falling into the dark side of youtube occasionally

  5. #55
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Kettlebell late night fun

    Was busy today, do did a night time workout. Pretty sure I was at the gym's chest and biceps day!

    Anyway...

    Kb warm up 12kg

    Snatches in less than 15 mins

    per side with 20kg (no rest between hands): 2x5, 3x5, 1x5, 2x5, 2x5, 1x5

    so 120 snatches, not great but hands were SHREDDED!

    Cleans and squat (2x20kg) x 5/5/5

    Cleans 2x20kg - 15
    kb squat 2x20kg - 15

    Strict kb press (20kg) 12 per side

    Clean and push press - 8 per side

    One arm swings 10 per side
    Swapping swings - >40

    Windmill with 20kg - 10 per side

    Double clean and press (20kg) - 6


    Decent workout, may not be quite as intense as my previous circuits, but its been tough to do them, my conditioning has been a problem of late. I am not as efficient with power since I've become stronger.

    I'm going to try a new circuit soon I think. Not an old one, something maybe easier, but more room for progression.
    Joseph - falling into the dark side of youtube occasionally

  6. #56
    Seasoned M&S Veteran 0606196t's Avatar
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    Default It deleted my post so I have to post all over again!!!!!

    Ok, pretty grim feeling today

    kb warm up with 12kg

    Squat


    bar/50kg/50kg/62.5kg/62.5kg x 5
    62.5kg x 10

    Bench - technique and wrist was SHHHHH******T

    bar x 5, 50kg x 5/6, 52.5kg x 5/5/10

    Deficit RDL - AGAIN no standard plates! DELOAD

    70kg x 5, 80kg x 5 ( didn't grip properly, got nagged by the angry female PT, for reversing the move too quick)
    100kg (mixed grip) x 5/5/10 - not feeling it as much on the hamstrings as I hoped

    Assisted Pull ups

    5 x BW-(130/120/110/100/90lb) - getting tough might do reps instead next time

    "Ironic" one armed rows

    Couldn't find 18s today, changed the weight for more sets...BUT

    12kg x 35 per side (no rest between), but right hand was more rest/pause

    HANDS were RUINED

    Conditioning

    20kg

    Snatch 5 per side

    Switching swings 2 x 30

    Double cleans (2x20kg) x 15

    Double Clean and press x 4 - yeah.....not my best but i was done
    Joseph - falling into the dark side of youtube occasionally

  7. #57
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Monday Deadlift

    Been drinking all week, so my progress has been....OFF

    kb warm up


    Got railed on again by the female PT about how my deadlifts aren't quiet enough, as another guy was doing them!

    Deadlift

    70kg x 5, 100kg x 5, 127.5 x 5, 135kg x 5, 145kg x 4/1 hold - was feeling awful from booze, and having to slow my deadlift was killing me, gona continue with the 5/3/1 progress


    OH press

    bar x 5, 25kg x 5, 27.5kg x 5, 40kg x 3, 45kg x 3, 47.5kg x 5 - not bad

    Pendlay row

    50kg x 5/5, 65kg x 5/5/8 - pretty sure I'm not of gas

    Front squat

    bar x 5, 50kg x 5, 65kg x 5, 82.5kg x 6 - pretty much just making sure I improve a little bit each week.
    Joseph - falling into the dark side of youtube occasionally

  8. #58
    Seasoned M&S Veteran 0606196t's Avatar
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    Default KB wednesday

    Short 40 mins was feeling sick

    kb warm up

    20kg kb

    - snatch 10 per hand x 2
    - double cleans x 20
    - double squat x 20 - felt I was going to throw up
    - cleans 25 per hand
    - press 10 per hand x 2 - pretty off
    - hand to hand swings 40/50/40

    Probably other stuff too, but can't remember
    Joseph - falling into the dark side of youtube occasionally

  9. #59
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Squat Day

    Warm up with kb

    Squat

    bar/ 40kg/ 50kg/ 65kg/ 65kg x 5
    65kg x 15

    Bench - still not tightening the back enough.

    bar/40kg/ 55kg/55kg x 5
    55kg x 10

    RDL

    70kg/80kg/102.5kg/102.5kg x 5
    102.5kg x 10

    Assisted pull ups - changed method

    4 x 8 x (BW - 130lb)

    Hand to hand swings

    20kg x 40

    db rows

    14 x 35 per side -
    technique needs tweaking

    Was tired did no conditioning really
    Joseph - falling into the dark side of youtube occasionally

  10. #60
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Average Monday

    Trained late to avoid the pitbull female PT...FAIL

    Kb warm up

    Deadlift - I've changed to using option 1 for 5/3/1!

    70kg x 5, 100kg x 5, mixed - 120kg x 3, 135kg x 3, 152.5kg x 4 => GUTTED! But slower my reverse rep was sapping my might! Ah well no excuses.

    OH press

    bar/30kg/40kg x 5, 45kg x 3. 50kg x 4 -Almost FELL, a bit disappointed, but think its a PR of +1 rep

    Pendley

    50kg x 5/5, taller plate (not standard) 60kg x 5/5/7 - need tp get the breathing right

    Front squat

    bar/50kg x 5, someone needed the rack, so i miscounted the plates and went...
    85kg x 10
    I technically did one set less so...:/

    Finished in less than 1hr

    Conditioning

    20kg kb snatch 5 x 10 per hand - rest after both hands finished set, took around 10 mins

    2 x 1 min of single hand swings (change permitted) with 1 min break...hands wrecked
    Joseph - falling into the dark side of youtube occasionally

  11. #61
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Had a hangover just as I was about to workout!

    kb warm up with 12kg

    20kg

    snatch 15 x 2 per hand - wasn't getting into the groove

    Cleans 20 x 2 per hand - using arm too much need to catch it better

    double cleans - 15 reps, was trying to pace myself totally did not woek

    20kg x 2 squat - 15 reps

    2 x (snatch ladder - 3 reps) => 1+2+3+2+1 rather than 1+2+3+3+2+1 per hand

    OH squat with 20kg 10 reps per hand - these were killing me!

    12kg snatch per hand 30, 15 - no rest what so ever. Forearms were SCREAMING

    15 press ups

    On paper this workout was a bit poor. But it felt fairly good I actually had the pull/squat/press in mind. My wrists were a bit off today, not sure if its my technique or the kb isn't designed for anything but swings. I could have pushed more out. I'm going to look into some programming for kbs
    Joseph - falling into the dark side of youtube occasionally

  12. #62
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Attack of the hotties..kind of

    Warm up

    slightly extended kb work

    Squat

    5 x bar/50kg/50kg/67.5kg/67.5kg

    15 x 67.5kg

    Bench

    10 x bar, 6 x 30kg, 57.5kg x 5/5/12 - technique is still off

    RDL

    5 x 70kg/80kg 110kg x 5/5/10 - I miscounted my plates I was meant to go 105kg, all last sets were mixed grip, had the same PT waiting for my grip to fail and bounce on me with all her nagging fury!

    Assisted pull up

    5 x (BW -120/110/100/90) 4 x(BW - 80lb) - grip was gone really, going to go back to higher rep stuff next week.

    DB row

    16kg x 30 per hand - plently of rest pause, my arm was GONE

    Core

    3 x 5 windmill with 20kg kb per side

    Not done these in ages, and with the bump in the arm, my technique was way off. Need to get back into these even though they are so boring!


    Thoughts - I could have done more today. Conditioning wise, if I hadn't had my forearm swelling up, I'd do some kb work. Should of done some cardio, gained about 1kg this week.

    In general, I did what I needed to do. I felt light headed a few times today, and the RDLs did not give me the stretch I wanted even at lower weights. I might deload it to 107.5kg...
    Joseph - falling into the dark side of youtube occasionally

  13. #63
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Default

    Quote Originally Posted by 0606196t View Post
    My wrists were a bit off today, not sure if its my technique or the kb isn't designed for anything but swings. I could have pushed more out. I'm going to look into some programming for kbs
    Are you using a new KB? Other than that, it sounds like your technique was just off.
    1-Finger Deadlift, 1RM: 80.3lbs/36.5kg

  14. #64
    Seasoned M&S Veteran 0606196t's Avatar
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    Default

    Quote Originally Posted by 5kgLifter View Post
    Are you using a new KB? Other than that, it sounds like your technique was just off.
    No, no, still the same kb in the gym. There's many reasons, I think a lot of it is the body of the kb is too small, handle is too big, and I'm not GS corkscrewing enough.

    My wrists have been bad recently from pressing too. But even for kb press the weight isn't coming straight down but at an angle due to the handle. I think i just need to be thinking more of each snatch.
    Joseph - falling into the dark side of youtube occasionally

  15. #65
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Boom!

    Warm - walking watching fireworks 45 mins

    Deadlift

    70kg x 5, 100kg x 5, 127.5kg x 5, 145kg x 3, 160kg x 3

    Today wasn't actually my best deadlift day, it felt awkward, I think that demon PT nagging has gotten to me I was alternating between fast reverse and slow reverse. May have been able to push 4 reps - though I alwasy say that. Grip was good today, but 70kg felt heavy, going to deload...ish

    OH press

    5 x bar/35kg/40kg 7 x 45kg

    Grip width was a bit off, but go strong at the end!

    Pendley rows

    40kg x 5/5 72.5kg x 5/5/4/2

    Gutted, 40kgs were deficit lifts, but 72.5kg was a full sized plate, I was using too much hip drive - going to change the progression, I forced out a few more reps, but 3 x 5 of the same weight is no more.

    Front squat

    bar x 5, 50kg x 5, 60kg x 5, 85kg x 6

    Totally forgot to warm up the hip area, or at all really. Bar squats straight away I felt my cold hips! I'm disappointed at the last set, but felt a twinge so let it go, still a PB...so its ok. I would have entered it as my attempt at body weight squat too...if I had...had equipment...

    Anyway, successfully avoided staff at the 24hr gym, some of the reversal of the deadlift was a bit BOOM! but all in all, solid sesh, pretty happy.
    Joseph - falling into the dark side of youtube occasionally

  16. #66
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Little conditioning work

    Ok...today was an attack of DOMS! I woke up in pain all over, gathered myself and did some conditioning today as my fat loss has stalled, and I was deloading my deadlift for next week so why not?

    kettlebell snatches 12kg

    1 minute per side did 26 per side


    Rowing machine - 0 setting

    500m - 2m10s

    Kettlebell snatches 12kg

    1 minute per side 16 l, 18 r

    Kettlebell snatches 16kg

    1 minute per side 16 reps each

    kettlebell clean 20kg

    1 minute per side 26 l, and I can't remember for r at least in the 20s

    BOOM home time!

    Thoughts: Not bad, I wasn't planning a tough session, nor will I. Might try and do more this week. The only concern is the snatch will sap away at arm recovery, as will the clean. So I may not do one Thursday, or adjust it differently. I might continue these short sessions POST-deloading, last night the workout was 50 mins, today was 25 mins with plenty of rest really. I don't want to under recover.

    On another point having some thoughts on adjusting my routine if progressing on any lifts outside of the big 4 start going.
    Joseph - falling into the dark side of youtube occasionally

  17. #67
    Seasoned M&S Veteran 0606196t's Avatar
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    Default First home workout in ages

    Just mini conditioning I can feel my right lower back has a twitch from Monday but here goes

    12kg competition kettlebell

    Snatch 20 x 10 => 10 sets per hand

    in over 13 mins, total drenched in sweat

    Obviously if I do kettlebell Wednesday, I'll avoid snatches tomorrow
    Joseph - falling into the dark side of youtube occasionally

  18. #68
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Meh

    So had a wee bit of gym trouble..anyway

    Warm kb 12kg

    Cleans 2 x 20kg

    3 x 15 - felt horrible

    Squats 2 x 20kg

    3 x 15 - quads going crazy

    kb press 20kg

    L, R 3 x 8 - disappointed, power picked up later, but decided to save it, should have done press ups

    db Rows 18kg

    L - 30 reps, R - 20, 10 - gutted! I thought I was going to chunder on this set!

    Snatch 12kg

    10 per side...felt awful went home

    Thoughts

    It was decent work I feel, just not staggering work. Lucky I gave windmills a miss. I'm going to do VERY light work if I do tomorrow, so Friday isn't runied. My hammies a tired from all the pulling (of weights) I did
    Joseph - falling into the dark side of youtube occasionally

  19. #69
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Good bye RDL...for now

    kb warm up 10 swings and snatches per side 12kg

    Squats

    5 x bar, 50kg, 70kg x 5/5/15 - Should have done another set today, but the gym was mobbed, and there was a guy doing heavy 1/4 squats next to me.

    Bench

    5 x bar, 30kg, 60kg x 5/5/12

    RDL

    70kg x 5, 80kg x 5, 112kg x 5/5/7 - all mixed grip - Heard that's not good, also hammies are getting seriously tired, so I'm planning to swap in high pulls for awhile.

    Db rows

    4 x 10 at 18kg per side - almost no rest, I'll need to rest between sets if I want to add weight

    Kb fun

    snatches 20kg

    10 per side

    one hand swings 12kg

    20 per side

    Swapping swings - lots 12kg, lots 20kg

    Thoughts

    Didn't do assisted pull ups because the gym's most annoying guys were hanging there, and I've noticed the large handles, make it hard to do post RDL - and a girl I fancied in the gym was at the weights it so...:P Going to try and in corporate them in kb day maybe.
    Joseph - falling into the dark side of youtube occasionally

  20. #70
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Preliminary summary of current workout

    Day 1

    Deadlift - based on 5/3/1
    Press - 5/3/1
    Pendlay row - 10 x 3 - pretty much rest pause rather than 3 x 10 (took 20kg from 5RM)/ possibly a ramped up 3 x 5
    Front squat - ramped 3 x 5


    Day 2

    KB work/ GPP conditioning

    Day 3

    Squat - 3 x 5 - go crazy on last set
    Bench - 3 x 5 go crazy on last set
    High pull - 3 x10 / deloaded RDL 3 x 10
    Db rows - 4 x 10 or 20+ rep set
    Last edited by 0606196t; 09-12-2011 at 02:15 PM.
    Joseph - falling into the dark side of youtube occasionally

  21. #71
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Saw a girl in nothing but a bathrobe in the rain, after the gym today!

    Anyway

    kb warm up

    OH press

    I screwed up my cycle so I actually redid my previous one for 85%, so I tried to man up for it...

    bar x 5, 30kg x 5, 37.5kg x 3, 45kg x 3, 50kg x 4 - was stability rather than strength was my issue

    Front squat

    bar x 5, 40kg x 5, 60kg x 5, 87.5kg x 7

    Not feeling strong today. but a PB

    Pendlay rows

    52.5kg x 10/8... 42.5kg? x 10 gave my male bar so a guy can do squats, the female bar may or may not be 10 or 15kg. 52.5kg? x 8

    Pretty disappointed! deloaded 20kg, and I had no stamina for it today

    Deadlift dealoaded

    Same bar

    70kg? x 5, 87.5kg? x 5, 105kg?x5

    Felt light but heavy at the same time, lower back was tired after I cleared the bar etc

    Light work

    kettlebell swings, swapping swings, snatch = loads

    tried ONE BU press with with the 12kg too, per hand.

    Final thoughts

    Motivation was there, but the strength was not. Will adjust accordingly.
    Joseph - falling into the dark side of youtube occasionally

  22. #72
    Seasoned M&S Veteran 0606196t's Avatar
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    Default Concept 2 rower

    Just realised there's no 0 setting! So last time it was 500m on 1.

    Anyway..

    Rowing

    100m at 1 aprox. 31s
    "" at 2 aprox. 20s
    "" at 3 aprox. 20s
    "" at 4 aprox. 20s
    "" at 5 aprox. 20s
    "" at 6 aprox. 20s
    "" at 7 aprox. 20s
    "" at 8 aprox. 20s
    "" at 9 aprox. 20s
    "" at 10 aprox. 18s

    Lower back/glute/hammies felt weird half way. I had breaks between sets, but some strain

    12kg kb

    one arm swings 20 per side
    swapping swings 60

    I was hoping it would loosen my back, not sure. I may have to rethink my kb day tomorrow (had to shift it as I am trying to find time to see my mate's pass over ceremony). If kb day goes planned, I will do a press up/burpee with snatches + assistant work.
    Joseph - falling into the dark side of youtube occasionally

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    Seasoned M&S Veteran 0606196t's Avatar
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    Default over 40 mins of cardio against the wind!

    Today's session was a bit longer due to visual distractions :P

    kb warm up

    Clean, squat 1/2 of 5 step ladder
    ie.

    1 step - clean, squat, change hand, clean, squat
    2 step - 2 x clean,2 x squat, change hand, 2 x clean, 2 x squat
    etc


    why is it half? I didn't go back down the ladder

    I used a 20kg kb.

    15 press ups

    ladder again but reversed it from 5, 4, 3. Stopped at 3. Took a break, then 2, 1.

    So that's 60 cleans and squats.

    15 press ups again

    Dead cleans


    2 x 10 - sort of like rest pause - per hand

    Snatch

    3 x 10

    Double kb clean, squat, push press

    10 x 1

    Double kb push press - 10 reps

    single kb push press - 13 per hand

    db rows

    was meant to do assisted but some guy was dipping away, so rows it is.

    14kg x 20/10 per hand - no PB, pretty tired really from it, Did a lot more pulling stuff than I had hoped. If I do any more conditioning, I will reduce any kb stuff, to let my posterior chain recover.
    Joseph - falling into the dark side of youtube occasionally

  24. #74
    Seasoned M&S Veteran darshan's Avatar
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    Default

    I think the KB stuff is good for providing some feed back in terms of assistance for the main lifts.

    I actually normally do them as some type of dynamic warm up before say a squat or dead lift. Nothing heavy.

    For example, the KB swing would be useful for providing feed back for hip drive. You can also place 1 heavy kettle bell between your legs, and do the hip thrusts this way to mimic the dead lift.

    Other useful things is good mornings with bands.

    For upper body day you can rotate curls/presses/etc with KB instead of DB for variety.

    I think if you wanna do some conditioning or metabolic KB work, you should leave them on a different day, rather than leaving some of this stuff after your workout.

    For example, you might have 1 day squat, 1 day deadlift, 1 day bench, and you can add some option circuit work on the 4th day.

    Just throwing out some ideas.
    I Want to Tone, But I Donít Want to Get Too Big

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    Default

    Quote Originally Posted by darshan View Post
    I think the KB stuff is good for providing some feed back in terms of assistance for the main lifts.

    I actually normally do them as some type of dynamic warm up before say a squat or dead lift. Nothing heavy.

    For example, the KB swing would be useful for providing feed back for hip drive. You can also place 1 heavy kettle bell between your legs, and do the hip thrusts this way to mimic the dead lift.

    Other useful things is good mornings with bands.

    For upper body day you can rotate curls/presses/etc with KB instead of DB for variety.

    I think if you wanna do some conditioning or metabolic KB work, you should leave them on a different day, rather than leaving some of this stuff after your workout.

    For example, you might have 1 day squat, 1 day deadlift, 1 day bench, and you can add some option circuit work on the 4th day.

    Just throwing out some ideas.
    Hi, I've been debating whether to split the big lifts up or not.

    When I first started this journal initially doing:

    Day 1 kb circuit A, Day 2 kb circuit B, Day 3 a full body workout + kb conditioning

    Eventually I had to change it to what it is now:

    Day 1: deadlift + Press + a squat and assistant lifts

    Day 2: kb work, with varying emphasis on conditioning

    Day 3: Squat, bench, a pull + some other work.

    I do kb for warming up too, I find it a lot more flexible as a warm up, rather than a bar. Obviously I still use the warm for actual warm up lifts. Not sure I can get chains in that gym, its like Planet fitness, but less structured. I've been in trouble over deadlifting a few times... I sometimes used kb work after, but the emphasis is usually CV/core

    The problem with heavier kettlebell work for me is the my access to them. The heaviest I can go up to in that gym is 28kg, So I've been working on snatches on a lighter weight instead. I've some what deviated from what I used the kettlebell for, e.g. OH squat, get ups etc. Because my gym is some what busy. Instead I've been focusing on the more boring aspects, snatch, cleans, squats and swings.

    Another thing, I've found kettlebells can be a lot easier on my wrists when I press. I had problems before, so I swapped out the barbell presses for kb. But the progression aspect of it is quite difficult IMO.
    Joseph - falling into the dark side of youtube occasionally

 

 

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