Learning and getting stronger

Anders

Triple-Digit Post Count
Military press 16+20: 8*1. (day 3 Soju press program)
Crawling: 15 seconds.
Goblet squat: 16 kilos.
 

Anders

Triple-Digit Post Count
Warm up:

Kettlebell good morning.
Egyptian
Tea-cup

Main work out:

Snatch-test 24 kilo: 5*8 and 5*7 (in five minutes): 75 reps. New record. (very very tired)
Grippers: 36 kilo 8 reps.
PRO: 2 reps on plank, 2 reps on the floor from the knees.
Biceps curl with rope and 20 kilo: 10 reps.
Push-ups with purple band: 8 reps
Goblet squat 20 kilo: 2*5
Kettlebell row: 20 kilo/ 7 reps
 

Anders

Triple-Digit Post Count
Warm up

Main work out:

24 kilo:
3/3 snatch one each minute. For two minutes.
1 minute break.
3/3 snatch one each minute. For two minutes.

Military press: 16+20/ 1*10
Crawling: 23 seconds
Pistols 2 reps
PRO: 3 reps on plank and 3 reps on the floor.
Bent over rows, red band, easy: 12+10+6
 

Anders

Triple-Digit Post Count
PRO: 4 on plank. 4 on the knees.
Pistols: 3 reps
Push-ups: 9 reps with purple band.

Ten reps of clean and 6 Kettlebell front squat. Easy weight just for fun. Windmill 4 reps each side 16 kilo.
 

Anders

Triple-Digit Post Count
PRO: 5 on plank + 5 on the floor.
Pistols: 4 reps
Military press kettlebells: 16+20: 1*12
2 hand swings: 36 10*5
Grippers 36 kilo: 10 reps
Biceps curl: 20 kilo/ 12 reps

Working too much. I will train maximum 5 times a week, preferably only 4. It is important to relax also. The military press that I am lifting is very easy, it is my attempt at starting slowly and building up. The same with 2 hand swings, I hope it will be easy enough so as to give me some gain in terms of strength.
 

Anders

Triple-Digit Post Count
At home so limited and different kettlebells available:

Military press kettlebell: 16+20/ 1*14
Pro: 6 on plank + 6 on the floor.
Pistols: 2+2 on each foot.
Kettlebell front squat: 16+20/ 7+4
2h swings: 44/ 5*5 + 3*3
 

Anders

Triple-Digit Post Count
Miltary press 16+20/ 3*2
2 hand swing 44 kilo: 7*4
Crawling: 30 seconds
PRO: 3 reps on plank and 3 reps on the floor
Clean 16+20: 9,9
KFSQ: 16+20/ 7,7
 

Anders

Triple-Digit Post Count
PRO: 4 on plank and 4 on the ground.
Snatch: 24 kilo: 4/4 every minute on the minute for two minutes. Then one minute break. Then repeat the first round. Week 2
Biceps curl: 24 kilo rope 2H. 3+3
Windmill 16 kilo
Grippers: 47 kilo: 2+2 pr. hand (relatively easy)
Lunges: 16 kilo. Repetitions done with weight above head, in the rack, and at the side.
Push ups: red band 3 reps. No band: 7 reps.
 

Anders

Triple-Digit Post Count
PRO: 5 on plank and 5 on the ground.
Military press 16+20/ 4*2
TGU 16 kilo: 2+2
One arm rows: 24/ 7+4 pr. hand.
 

Anders

Triple-Digit Post Count
Slept a bit too little and felt tired, thus the short training session:

PRO: 6 reps on plank and 6 reps on the ground.
Grippers: 47 kilo: 2+3+1 (pr. hand)
 

Anders

Triple-Digit Post Count
Warm-up: Egyptian + tea cup


PRO: 7 on the knees + 7 on a plank
Military press 16+20: 5*2
OHSW 28: 10,10,10,10,8,8,8,7,7,7, 7,6 (quite hard, my grip is not strong enough. Contemplating buying some calc.)
Rowing: Blue band 3 sets.
FKSQ: 16+20 3 sets + some cleans.


PR: On a plank that is raised 74 cm above the ground in the end, I managed 7 reps to the 186 cm mark.

PR: MP 24+28 (28 is right): 2 reps.
 
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Anders

Triple-Digit Post Count
Quite long warm up.

Main-work out:


5/5 snatch 24 kilo. EMOM 2 minutes on 1 minute break. 2 minutes on. Week 3 of the program. (Medium to quite hard)
Military press 16+20: 6*2
Power wheel roll out: on plank 74 cm above ground. 4 reps.
KFSQ + clean: 20+24: 3 cleans then 3 squats. Then switch weight and repeat.
Grippers: 47 kilo 4 reps.
Biceps curl 24 kilo with rope 2h: 7 reps. (easy)


I think all the Power wheel roll out might but quite som strain on my elbow. Trying to reduce the volume. Experimenting with another exercise that is similar but that put less strain on the elbow. Maybe some form of heavy plank version. Or maybe dragon-flag. Not sure.
 

Anders

Triple-Digit Post Count
Warm up.

Main work out:

36 kilo 2h swing: EMOM a set. 5*5 and 5*6.

TGU 20 kilo 2*2

PRO on plank: 5 reps.
Hollow hold 20 seconds
Plank on elbows. Feet on a towel. Back and forth in order to make it harder.

Some pistols.
Flies with power wheels.


I did 30 reps with 1,5 kilo in each hand triceps French press. In order to rehabilitate my triceps, and my thought is that taking many reps will make more blood go to the area, compared to shorter and heavier sets. I still have som discomfort in my left elbow. Not sure what it is, if it is triceps tendonitis or if it is irritation of the nerve. I would not call it painful, I don't feel a chilling feeling in my fingers or hands, and I am not weaker in the arm. It is just some slight discomfort. Will order an appointment with the doctor.
 

North Coast Miller

More than 2500 posts
Had great luck recently rehabbing golfer's elbow using one of those spiky massage balls - did a great job after about a week or two of daily grinding. I toyed with the idea of using BFR but don't know enough about it, so stuck with ice and massage.
 

Anders

Triple-Digit Post Count
Had great luck recently rehabbing golfer's elbow using one of those spiky massage balls - did a great job after about a week or two of daily grinding. I toyed with the idea of using BFR but don't know enough about it, so stuck with ice and massage.

What is BFR ?
 

Anders

Triple-Digit Post Count
Warm up.

Hollow body hold with 4 kilo weight: 3 static reps.
Gripper: 58 kilo 1+1/ 47 kilo 2 reps (everything pr. hand)
MP 16+20/ 7*2
One arm swing: 28/ 10,10,10,9,9,8,8,8,8,7 (the grip is difficult, the handle is too slippery)
Cleans 20+24/ 2*7 and then squats 2*4

Pull to the front.
Windmill with 3 kilo.
 

Anders

Triple-Digit Post Count
Warm-up:

Sliding plank on the floor: 2 reps (each rep around 30 seconds)
Hollow body hold (1 rep)
Biceps curl 2 hand with rope: 24/ 9 reps. 28/ 4 reps.
1 H swing: 28/ 4*5 and 2*6 (my grip is the weak link)
(Clean and squat 20+24/ 4 clean + 3 squats) *2
Push ups: red band: 6 reps
Wind mill with 16 and 20 kilo.
 

Anders

Triple-Digit Post Count
Hollow body hold: quite a long time, with 3 kilo stone held in two arms. 3 reps.
Sliding plank on floor: 1 reps.
Miltary press: 16+20/ 8*2
Grippers: 47/ 4+4 58/ 3*1
Biceps curl: 28/ 6*4
Cleans: 24+28/ (5 cleans +2 squats)*4
Windmill: 20 kilo
 
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