IronOne's Strength Journey

Not yet, working on it!

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The catch from clean to rack or locking out a snatch is quite tricky to learn. Even when you’ve got it down pat your wrists take a pounding. I remember I had twin adenomas on my lower forearms that took about six months to go after I stopped kettlebell sport.

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To be honest, my clean and presses will be progressed with DBs, not KBs. I’ve got access to all the dumbbells in the world, it’s a more natural movement, and I think there will be more muscle and strength carryover from the dumbbells.

KBs will be primarily for swings and tgus, but I will master the clean and snatch.

8/25/2018

S&S 18

Single Arm Swing
62x5x10

TGU – long holds
62x5x1
80x1

Goblet Squat w/ Push Up
80x10, 20 (3 rounds)

Neighborhood pool party last night, woke up worn out and hungover. ANYWAYS, opted for the 62, long holds, super hard swings and long rest.

Vid of the 80lb tgu

Back



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Back is looking good!

That 80lb TGU looks like it’s no joke. I’ve never attempted a TGU.

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Thanks.

Perhaps you should play around with them. They are fantastic for shoulder health.

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Looking good man, awesome TGU looked smooth and strong.

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8/26/2018 - 195.4lbs damn, didnt realize how fast I’ve been dropping weight

S&S 19

Single Arm Swing
80x5x10

TGU
80x5x1

Pre-exhaust w/ Pec Deck and Rev Pec Deck
3x20 & 3x20

DB Bench
50x10, 65x10, 75x10, 85x5, 90x4, 50x10, 10 (incline)

Cable Pressdown and Cable Curls
20, 15, 10

Super solid with the 80 today. Still, not going to time for a bit. Didnt feel like doing trap bar deads today, so I didnt :).

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8/27/2018

S&S 20

Single Arm Swing (4:29)
62x5x10

TGU (6:30)
62x5x1

Walking Lunge
25, 25, 25, 40

Band Pullaparts
200 reps

Flew through it, no rest. Basically 11 mins of continuous work. I’ve come a long ways with this program. Still, long ways to go.

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8/29/2018

S&S 21

Single Arm Swing (7:55)
80x5x10

TGU (10:30)
80x5x1

Single Arm Kneeling Bottoms Up KB Press
26x20, 26x19
44x2x10 (standing single arm press)

KB Row
80x2x10

In backyard 90+ temps and tired as f from a ff draft party last night. It’s amazing how much harder it is doing the tgus on unstable ground in the backyard. Good for adding some difficulty though, will hopefully help drive progress. Figured I’d time to see how long this took. I was not pushing for time though, just didnt have much energy. Good one though.

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8/31/2018 - 197.5lbs

S&S 22

Pavel’s Warmup
Few swings and TGUs

Single Arm Swing
80x5x10

TGU
80x5x1

Squat
45x10, 95x10, 135x10, 165x10, 185x10

CGBP
45x10, 95x5, 135x5, 165x5, 175x5, 185x5, 195x5, 205x5, 185x3x6
-with-
Chins
3x8

Arms

Going to try and push my 10rm squat some and my 5rm cgbp some. Going to take my time with it. Won’t do both on the same day again. Too much when coupled with the kb work.

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Just remember to listen to the body mate.
Happy to see that you’ve been back under the bar a few times now.

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9/1/2018

Cut grass, then…

S&S 23

Single Arm Swings
62x5x10

TGU
62x5x1

Band pullaparts, ext rotation stuff, stretching

Hot as F outside. Cant wait for cooler weather.

So, my goal moving forward is to get into the gym 3x per week, but 2x per week may be the best I can do often. I’m going to have an A and B day. I will continue with S&S 5 to 6x per week.

Workout A
BB Squat (10rm)
DB Bench (5x10)

Workout B
BB CGBP(5rm)
TBDL (5rm)

I’ll do most of my assistance with the KBs during non-gym S&S days. KB rows, curls, exts, pullaparts, ohp, lunges etc etc. Will probably pick 3 and do a circuit.

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9/2/2018

S&S 24

Single Arm Swing (6:39)
80x5x10 – PR for time

TGU (8:31)
80x5x1 – PR for time

CGBP
45x2x5, 95x5, 135x5, 175x5, 195x5, 205x5, 215x5, 185x3x7

Low Handle TBDL
135x5, 185x5, 225x5, 255x5, 275x5, 305x5

I’m recomping like a motherfucker with this routine. KBs are the ultimate recomping tool. I know I’m doing too much, and will need to deload soon or shit will start breaking (lol), but holy shit. No aches or pains today, just ripped through everything. In the zone, so yeah, I need to deload soon.

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Also, I’ve gotten 2 nights in a row of 9-10 hours sleep. That’s like straight up cheating. Crazy gains can be made if that was a nightly occurance. That’s not real life though.

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Yeah, like your heart did, so many lolz.

Dude. Fucking back off. You’ll still make progress.

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Markko, my internet dad :slight_smile:

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Been busy as hell. Also, had another 3 day afib episode. Much worse than the first one. Actually fainted while I was peeing in the middle of the night. Dr. Put me on antiarrythmics and anticoagulants, made me feel like a shell of myself. I converted out of afib after 3 days, took the antiarrythmics for maybe 2 more days, then quit that shit. I’d rather be in afib then take that toxic crap. Went back to cardiologist and it looks like I’m heading towards a catheter ablation procedure to hopefully fix this shit.

I’m still getting my energy back. Takes me about a week to get my energy back after these episodes.

Anyways, I’ve had some decent workouts. Did S&S 3 out of the last 5 days. Today I used the 80. Also, did CGBP yesterday, 165, 185, 195, 205, 215x5, 185x8, 7, 7 super setting with dead stop KB rows with the 80 for 4 sets of 6 then 1 set of 10. Prior I did S&S with the 62.

Today I did:

S&S 28

Single Arm Swing
80x5x10

TGU
80x5x1

4 Rounds of:
Pushups
4x20 (2 cg, 2 reg)
-with-
Walking lunge with 1 26lb KB Overhead
10/10

Bottoms up KB Press then 30 steps Bottoms Up Waiters Walk
26x3x10+30

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Sorry to hear about the episode. That sucks. Is your Doc saying anything about your lifestyle choices - specifically exercising?

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sorry to hear that man

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