I saw the American Girl bag. You poor man.
Please don’t tell my daughter what those are.
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Yeah man, seriously. I have 2 daughters too. Need to replenish the coffers now.
And…just got a call my back window was blown out in the parking garage. Not theft. One of the overhead car lifts smashed it. They’ll fix it and not charge me for $300 worth of parking. Cant complain about that too much, especially since it’s a company car. Have to drive home 12 hours+ with plastic now though…!
2 Likes
Successful vacation! Back home post 10 hour drive from hell.
Cut grass
then…
Single Arm Swings
44x5x10
TGU
44x5x1
Bottoms up KB Waiters Walk (on lawn, brutal)
44x28, 30, 30
Exhausted. Wanted to do something. Back to business tomorrow, with progression in mind. Goal is to have the 62lb bell mastered for time within 2 weeks. After I get it for time in good form the first time, I’ll order an 80lb bell, but continue to solidify the 62.
2 Likes
Fixed it for you
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Thanks Mark, need all the help I can get!!!
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8/15/2018
S&S 11
Pavel’s warmup
Single Arm Swing (7:23)
62x5x10
TGU (8:43)
62x5x1
Pre-exhaust Pec Dec and Rev Pec Dec
6x20
Incline DB Press
30x10, 50x10, 60x10, 70x10, 60x2x8, 60x10 (flat feet up)
Low Handle TBDL
135x5, 225x5, 245x5, 275x5, 225x10
Standing Single Arm Cable Row - 2x15
Press Downs - 1x50, 1x20
Machine Preacher Curl - 1x50, 1x20
Cool down mobility stuff (1 upper and 1 lower)
62lber felt as easy as it ever has. Will be timing everything moving forward. Had a comfortable pace throughout the S&S work, as in did not push it. Providing I feel good, I’ll plan to shave about a minute off the swings next go around. TGUs were a breeze, even held long positions on the final 2 reps.
No pain on the incline pressing! Trying out pre exhausting. Literally takes 3 mins to run through those sets/reps. 10th rep of 70x10 was hard. So should have some good growth room in this movement. Slow eccentrics and explosive concentrics. Rest of the stuff was bbing / corrective work.
3 Likes
I loved the shirt pics…
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8/16/2018
S&S 12
Pavel warm up
Single Arm Swing (5:50)
62x5x10
TGU (7:51)
62x5x1
I’m ready to time test the 62. Will go ahead and order the 80.
1 Like
8/17/2018
S&S 13
Pavel’s warmup
Single Arm Swing (4:50)
62x5x10
TGU (7:50)
62x5x1
Circuitry
Pushup, KB Row, Walking Lunge
10, 62x10, 20 steps (3 rounds)
20, 62x20, 40 steps (1 round) —> dead
62lb S&S goal met. Rep quality was probably 8/10, so I can make some improvements with the 62. Ordered the 80, so will start sneaking in some lower rep sets of swings here and there, along with TGUs. Still, goal is to make the 62 super easy peasy.
The circuit work after was brutal. All I got to say about that. Very fast paced.
2 Likes
Awesome pics man
Good to see you’re getting back to pushing it a bit in the gym without any issues.
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Thanks Mort.
Body feels fantastic currently. Needed a break from the barbell…bad.
Funny thing is, I feel like I’m progressing. Body comp glhas improved considerably (diet), core strong as ever, and I feel strong overall. Might try running up a BB squat double tomorrow after KB work.
8/19/2018 - 198.5lbs
S&S 14
Pavel’s warmup
Single Arm Swings
62x5x10
TGU
62x5x1
Didnt time the S&S. Took my time and made everything perfect and hard with long TGU positions and hard style swings.
Back Squats
45x2x5, 95x5, 135x5, 165x5, 185x5, 215x3, 235x3, 255x2, 275x2, 225x5 (5s eccentric and pause)
DB Bench
30x10, 60x10, 70x10, 80x5, 85x5, 90x5, 60x17(feet up, constant tension)
Arms
Ab Wheel
3x12
Stretch one upper and lower
So I’m going shoeless (just socks) on squats now. Really like it. Forces me to engage my feet, which gives better stability through my knees and hips. LOVE IT. Will stick with no heavier than 275 for awhile. It’s a good heavy weight for me to own and progress with. Especially since I’m not eating to grow currently. I’m really happy with my setup right now…having fun again. Basically, it’s S&S 5-7x per week (with some extras) and barbell/db lifting 2x per week. I could do this forever. Oh, and I love kettlebells :).
I now have the following KBs at home, and will keep expanding my collection:
18, 26, 2x44, 62, 80
Now that I have 2 44s, I can start doing some double swings, double oh walks, double clean and presses…opens a lot of doors.
4 Likes
Looks like a nice switch up for regaining the drive to crush big weight!
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8/20/2018
S&S 15
Single Arm Swings
62x5x10
TGU
62x5x1
Bottoms up Waiters Walk
44x43, 47, 50 (steps)
No timed work today, but still moved through quickly. Rusty to start, was sore from yesterdays workout, but finished feeling excellent. Those bottoms up waiters walks are really damn hard, especially walking in the uneven lawn!
1 Like
great photos.
manhood quote is serious.
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8/22/2019
S&S 16
Single Arm Swing (4:45)
62x5x10
TGU (7 min)
62x5x1
Double Swing
62x50
DB Clean & Strict Press
55x10x5
Standing Single Arm Cable Row
80x20, 100x20, 120x10
Mastered the 62. Good timing, the 80 came in today. Will start working it in. DB C&P is a tough ass movement. I love it.
1 Like
8/23/2018
S&S 17
Single Arm Swing
80x5x10
TGU
80x5x1
KB Curl
44x5x10
Fun with the 80. Heavy. Can hang here for awhile. Didnt bother timing today. The good news is that form was good enough and I didnt have to bail on anything. Won’t time for a few weeks.
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Why don’t you do this with the KBs? Is it because you only have one of each (with the exception of the 44s)?
Honestly, I’m not proficent in moving bells to the rack position yet. I am working on it though, and improving. Eventually I will be working in the KBs.
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I don’t use them at all so I’m not judging. You seem to be a fan of them so I thought you might know all the tricks.
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