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The KB Training ADHD Log

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LJCC

Level 5 Valued Member
Hi all,

New to the forums, although I have been lurking in the background for ages devouring all the content.

Due to the COVID lockdown in the UK, I've come back to my trust Kettlebells and once again remembering just how much I love this form of training.

Firstly, about me:
- 34 y/o
- 6'3ish
- Approx 98kg, relatively lean (13-14%)
- Single KB Press Max = 36kg (I did this for a double last yr) i'll test at the end of this plan.

I have a background in Training / Strength and Conditioning, working as a PT for a long time and then as a Strength Coach with a few Sports People, most of which in traditional training however (very little KB use).

I started to play around with Kettlebells approx. 3 years ago and have been on and off with them ever since.

As I said, due to the lockdown I've been forced to train at home again, using the KBs (haven't used them about 6 months), after a period of what i'd describe as High intensity bodybuilding style training (1-2 Sets to complete, bum hole clenching failure)...

Anyway, I have a pair of 24kg Bells and a single 36kg which I use for Swings, Goblets etc.

I really like the look of 'Dry Fighting Weight' however I know that the bells I have represent my 10-12 rep Double Press max- so, I've modified it slightly to accommodate this.

I know I know... I shouldn't mess with programs... normally I wouldn't to be honest- however I love the simple set up of this plan and the fact that it will take me to the end of what we hope to be the end of the Lockdown (end of April/ Early May), although it's likely to continue longer.

I've scoured the internet for a pair of 28's however the UK is 'sold out', as everyone has all of a sudden become a KB enthusiast!! Which is pretty great really :)

I'll highlight modifications I've made in here and look forward to chatting with you all.
 
Day 1 - modified 'Dry Fighting Weight'

30 Mins
24kg Pair
C&P (Ladders 1,2,3) + FSq (Straight 6) (Bells only rested after doing the full ladder + the straight 6 reps of Squats afterwards)
10 Rounds

First modification to accommodate using lighter bells was to find a way to make the ladders a little more challenging. In doing so, i've probably made this a little more 'hypertrophy focused', but that's fine.

Worth noting here that i did the C&P as per the 'Kettlebear' plan, with 1 clean + 1 Press, 1 Clean + 2 Presses etc etc. In fact, that Ladder + straight reps was taken from that plan, and it worked a treat, keeping my delts under load for an extended period and then accumulating more fatigue in the legs also due to hitting 6 in a row, rather than by ladders.

Days 2 and 3 this week will be done as per DFW, however with an increase in the reps (double) and again, sets for C&P and Squats will be done as a superset, before resting the bells down.

To the purists, i know this isn't the true DFW plan, but the programmed progression and durtion of the plan make this a great fit for me right now- i really can't wait to hit this one properly one day when i can get hold of some 28's.
 
Some simple movement and mobility stuff planned for today.

This lockdown has me thinking long term with regards to my KB training.

By the end of this minim cycle, i'll likely be at my goal weight of approx. 100kg and in relatively lean condition. From that point I want to really focus on Strength, particularly my 1 arm Press.

At the end of this 5 week period, do any of you have any suggestions for a solid 1 Arm Press plan?

I may do 4 weeks of S&S straight after this, however I definitely want to jump on a solid overhead Strength plan. I'm confident enough I could program 'something', however id be keen to see what has worked best for others- to add, i'd also be keen to see how others program the other movements during specialisation plans like this? i.e.-I don't want to lose Leg and back size/ strength when focusing heavily on 1 arm press, so i'm interested to see how you program other movements for plans like this.

cheers
 
Day 2- Modified Dry Fighting Weight'

30 Mins
24kg KBs
C&P x 2, (15-30 Secs )
FSq x 2
15 Rounds

Took it at a really nice pace today as it's the 'light' day- without really pushing it or monitoring the time, i managed 1 round every 2 mins, which was a nice easy pace and what i think i needed for my low day.

fast and loose drill sin between exercises and rounds.

Felt good

:)
 
So, I managed to find a site that had a 28kg Bell in stock- good quality too, very happy with it

it arrived today so I had to go have a go with it- this was needed as my training adhd was kicking in too

Single Press
4 x 2 ea. arm @ 28kg

Single Bell Complex @24kg
20 Mins EMOM alternating Arms each Min
Clean x 2
Snatch x 2
Front Squat x 2
Rack Walk x 10 metres
Suitcase carry x 10 metres

really enjoyed this to be honest.

move struggles for years with training adhd, who is insanely frustrating, but I do like the option to mix it up on any given day.

this hit the spot- some strength work, followed by some mild conditioning.

It was great tospend some time on the snatch too as it is generally an exercise I’ve given v little love and time to over the years.

Technique needs work, but i can treat these Strength Aerpbics style complexes like practice as well.

All in all- a nice session.
Presses felt v comfortable, I’m guessing the 28 is currently my 6-7RM.
 
Quick session today- weather was great so I had to get outside

KB Swings @28kg
20 Mins
20 Swings EOMOM x 10 mins
10 Swings EMOM x 10 mins

kept it light and snappy and wrapped it up with some bretzel’s and shin boxes
 
Wednesday 8/4/2020

SGL KB Mil Press
28kg x (6x2)

Strength Aerobics (Single Bell)
Really enjoying these low rep ‘easily managed’ complexes- Getting the heart rate up nicely and allowing me to continuously work on movements without them being the main focus of my training

28kg- EMOM x 20 Mins alt. Arms

Swing x 2
Clean x 2
Paused FSq x 2
High Pull x 2
 
Thursday 9/4/2020

  • 1 Arm Swings @24kg
5 x 10 Each Arm (100 total)

5 Mins 55 Secs (easy pace, didn’t push)

  • Single Bell Carry Complex (5 Rounds ea. Arm) @24kg
10 Meters Overhead Carry
10 Meters Rack Walk
10 Meters Suitcase Carry
- immediately repeated with opposite arm, rest approx 90 secs between ‘rounds’

another great little session in the sun- restorative and fun, nice little sweat and a good chance to get some more mobility work in
 
Friday 10/4/2020
  • SGL Mil Press @ 28kg
8 x 2 ea. Arm
  • SGL Bell ‘Strength Aerobics’ Complex @36kg x 16 Mins
  • Swing x 2 > Clean > FSq x 2 > Swing
EMOM x 10 mins, alternating arms
  • Clean + FSq x 3
EMOM x 6 Mins, alternating arms

I felt it today-elbows felt a little sore, and the heavy one arm swings felt like they were ‘tugging’ a little through the elbow, so switched the complex up after the first 10 mins, then cut it short and decided to call it a day.

still some quality work was done- going to take the weekend off.

should have had a rest day during the week really- will k ow for next week.

schedule along the lines of

Mon, Tues, Thurs, Fri, Sat

Weds and Sundays off

have a great weekend all
 
Monday 13/4/2020

• AM- SGL Mil Press @28kg
- 7x2

• PM- Single Bell Complex 20mins @28kg
- 1,2,3 Ladders
- Clean - Short Stance Lunge - Swing
= 4 Ladders + 1 Rung

decided to get my strength work done in the AM, with my complex work done several hours later.

nice to split the training up a bit, also stimulate MPS a little more too, and utilise 2 PWO feeding periods.
 
Tuesday 14/4/2020

PM- SGL Bell Complex @24kg

- Clean x 3 > FSq x 3 > Rack Walk x 20m

EOMOM, Alternating Arms x 20mins

00.00- Right Arm
02.00- Left Arm
04.00- Repeat...

Very much enjoying these low intensity Complexes. Helping with recovery, getting me moving daily and providing another chance to work on some mobility

Didn’t even work up a sweat, which was the goal for today. The 24 bell felt extremely light, which is a great sign that training is going well ??
 
Wednesday 15/4/2020
  • 1H Swings @ 28kg
10/2 setup x 2min EMOM+2 Min Rest

4 Rounds (16 mins) Alternating arms

80 total reps
  • 1 Arm Press
5 x 3 @ 28kg

played around with some of the Q&D timing protocols on the swings.

i used the setUp for the snatch, albeit with 10 rep swings OTM instead.

1H swings feeling stronger each time I do them now, so they’ll be my staple swing for a while, with some 2 arm swings thrown in every 3-4 sessions.

Press feeling strong too- Again, every time I press this 28, it feels a rep or two lighter than the last time I used it.

Needless to say, I’m having a great time training with my bells again- especially as we’re having such great weather in the U.K. too.

I hope everyone is well and safe ????
 
Friday 17/4/2020
  • 1H Swings @28kg
-10/2 setup x 2 min EMOM + 2 Min rest
- 5 Rounds (20 mins) alt. arms
= 100 Total reps

• 1 Arm Press @28kg
- 5 x 2

another one in the bank.

Everything feeling more crisp and solid. Will wrap the week up tomorrow with a low intensity complex of cleans, squat variations and carries and that’s it for the week.

Have noticed that my legs seem to have lost a little size over the last 4 weeks, which always seems to be the case when I use KBs, so I’ll be using kick stand squats as my squatting variant for the time being, as they’ve served me well in the gym.
 
Sunday 19/4/2020

Offset Bells- 24kg / 28kg

4 x 1,2,3 Ladders
  • DBL clean
  • Rack Walking Lunge
  • Gorilla Row
Band Pull Aparts
  • 3 x 30 @ Light Band
 
Monday 20/4/2020

1H Snatch @24kg
  • 5 reps every 30 seconds x 4 (2 sets right hand, then 2 sets left)
0.00- 5 Snatch (R)

0.30- 5 Snatch (R)

1.00- 5 Snatch (L)

1.30- 5 Snatch (L)
  • Rest until 4.00 and then repeat
  • 4 Rounds (16 Minutes)
1H Mil Press @28kg
  • 6 x 1,3 Ladders
Band Pullaparts
  • 3 x 30 @ light band
 
Playing around with some variations of the timing protocols from Q&D

decided to go with the snatches today as it’s probably my weakest movement

still, these felt ‘good’- I still feel like I’m trying to muscle the bell up too much though, so I’ll work on that-
 
Tuesday 21/4/2020

30 Min DBL Complex @24’s


1 x Gorilla Row ea.arm

2 x DBL Clean

3 x Kickstand Squats
  • 16 Rounds @ easy pace
Band Pullaparts
  • 3 x 30 @ light band
 
Thursday 23/4/2020
  • SWINGS
Swing R x 10 @28kg
Swing L x 10 @28kg
Swing2H x 10 @36kg
Swing R x 10 @24kg
Swing L x 10 @24kg
  • 1st round done EOMOM
  • 2nd round done EMOM
15 Mins Total

100 Reps Total
  • SGL Bell Press Plan
6 x 3 @28kg
  • Band Pullaparts
3 x 30 @ black band
 
Friday 24/4/2020

  • SGL Bell Complex @28kg
5 Swings

4 Cleans

3 Squats

2 Snatch

1 Squat

Suitcase carry 10m
  • 7 Rounds completed
 
• SGL Bell Pressing Plan
- 7 x 1,3 @ 28kg

Offset KB Complex 28kg / 24kg
  • Every 3 Mins for 7 Rounds
Swings x 5
Cleans x 3
Push Press x 1
Front Squat x 3
Swings x 5
 
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