Mass Made Simple

Shadow

Level 5 Valued Member
Certified Instructor
Hello there (General Kenobi! I know, bad pun)

My name is Michal, 28 years old male, weighting 85-88kg in the morning, depending on my carbs/salt intake and before... , 193 cm tall.

Currently in the last year of my PhD study in Cultural Anthropology (hence the name of the log) - In this sense my interest lies in Evolutionary and Cognitive Anthropology, Anthropology of Religion,

Working as a strength and conditioning coach in KB5 Gym In Bratislava, Slovakia under the guidance of Jozef Vanko (SFGII) and Pavel Macek.

As of 3.11.2019 SFGI

Been training with kettlebells for circa 6 years, prior to that i Was atypical gym rat - following training programs by Wendler, DeFranco, Dan John and likeminded coaches.

Best lifts kb wise
Snatch Test 24kg - 120 reps; 100 reps in 4 minutes - Next goal 130 with 24kg in 5 Minutes
Snatch Test 28kg - 65 reps
Simple
Timeless Solid
Timeless Sinister - for swings only
Press - 36kg both Left and Right - Press is one of my weaker lifts, but TBH i have only done ROP 24 KG one time, S&T 28kg one time.

Big fan of minimalism both in training and in life. My staple program is S&S. For the past 3 months been doing Q&D.

Today's practice

19.2.2020 Training number 43
Movement Preparation

Goblet Squat 3x5 24kg, Pullover 3x5 24kg, Get Up 1+1x3 24kg
Q&D
Exercises: Two Hand Swing (48kg), Power Push Up
Sets, Reps: 10/2
Time: 24 min
Total Volume: 80 swings, 80 power push ups
 
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ShawnM

Level 8 Valued Member
Hell there (General Kenobi! I know, bad pun)

My name is Michal, 28 years old male, weighting 85-88kg in the morning, depending on my carbs/salt intake and before... , 193 cm tall.

Currently in the last year of my PhD study in Cultural Anthropology (hence the name of the log) - In this sense my interest lies in Evolutionary and Cognitive Anthropology, Anthropology of Religion,

Working as a strength and conditioning coach in KB5 Gym In Bratislava, Slovakia under the guidance of Jozef Vanko (SFGII) and Pavel Macek.

As of 3.11.2019 SFGI

Been training with kettlebells for circa 6 years, prior to that i Was atypical gym rat - following training programs by Wendler, DeFranco, Dan John and likeminded coaches.

Best lifts kb wise
Snatch Test 24kg - 120 reps; 100 reps in 4 minutes - Next goal 130 with 24kg in 5 Minutes
Snatch Test 28kg - 65 reps
Simple
Timeless Solid
Timeless Sinister - for swings only
Press - 36kg both Left and Right - Press is one of my weaker lifts, but TBH i have only done ROP 24 KG one time, S&T 28kg one time.

Big fan of minimalism both in training and in life. My staple program is S&S. For the past 3 months been doing Q&D.

Today's practice

19.2.2020 Training number 43
Movement Preparation

Goblet Squat 3x5 24kg, Pullover 3x5 24kg, Get Up 1+1x3 24kg
Q&D
Exercises: Two Hand Swing (48kg), Power Push Up
Sets, Reps: 10/2
Time: 24 min
Total Volume: 80 swings, 80 power push ups
Welcome to the forum! Great to have you here!
 

Shadow

Level 5 Valued Member
Certified Instructor
Thank you ShawnM :)

Today's practice - Home Gym (bells up to 32kg)

20.2.2020 Training number 44
Movement Preparation

Goblet Squat 3x5 24kg, Pullover 3x5 24kg, Get Up 1+1x3 24kg
Q&D
Exercises: One Hand Swing (32), Power Push Up
Sets, Reps: 5/4
Time: 24 min
Total Volume: 80 swings, 80 power push ups
 

Shadow

Level 5 Valued Member
Certified Instructor
Today's practice - KB5 Gym - School of strength and conditioning, Bratislava, Slovakia

21.2.2020 Training number 44
Movement Preparation

Goblet Squat 3x5 40kg, Pullover 3x5 28kg,
Q&D
Exercises: One Hand Swing (40), Power Push Up
Sets, Reps: 5/4
Time: 18 min
Total Volume: 60 swings, 60 power push ups
 

Shadow

Level 5 Valued Member
Certified Instructor
Today's practice - KB5 Gym - School of strength and conditioning, Bratislava, Slovakia

22.2.2020 Training number 45
Movement Preparation

Goblet Squat 3x5 24kg, Pullover 3x5 24kg, Get Up 1+1x3 24kg
Q&D
Exercises: One Hand Swing (36), Power Push Up
Sets, Reps: 5/4+10/2
Time: 30 min
Total Volume: 100 swings, 100 power push ups
 

Shadow

Level 5 Valued Member
Certified Instructor
Great to see you here, Michal!
Thank you Pavel :)

Finally decided to write my training journal here :)

Although I usually prefer training in the morning, today is my "cheat meal" day. Therefore i will train around lunch time and then burger, burritos or sandwich... havent decided yet. But one thing is certain... fried onion rings, love em :D and maybe something sweet.

Morning weigth 86kg ~ best shape of my life, feeling lean and mean :)

I usually fast around 16 to 20 hours in general. Usually one big or two smaller meals.
Lots of veggies, some fruit, plenty of nuts and nut butters, love me some cheese of any type (all cheese is tasty and beautiful except the "fake.cheese"). Meet wise i prefer poultry, fish and pork. Beef and most red meet don't sit well in my stomach.
 
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Shadow

Level 5 Valued Member
Certified Instructor
Today's practice Home Gym (bells up to 32kg)

23.2.2020 Training number 46
Movement Preparation

Goblet Squat 3x5 32g, Pullover 3x5 24kg, Get Up 1+1x3 24kg
Q&D
Exercises: One Hand Swing (32), Power Push Up
Sets, Reps: 10/2
Time: 18 min
Total Volume: 60 swings, 60 power push ups

Military Press - 1+1x4 32kg . Pressing 44kg for SFGII seems like an unreal goal

Cheat meal: Burger was fine: meat, cheddar, onion chutney, mayonnaise, one beer; sides: onion rings, fries, veggies, sweets: two sweet plain crepes with cappuccino
 
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Shadow

Level 5 Valued Member
Certified Instructor
Today's practice - KB5 Gym - School of strength and conditioning, Bratislava, Slovakia

24.2.2020 Training number 47

Movement Preparation

Goblet Squat 3x5 32kg, Pullover 3x5 24kg, Get Up 1+1x3 24kg
Q&D
Exercises: One Hand Swing (40kg), Power Push Up
Sets, Reps: 5/4
Time: 24 min
Total Volume: 80 swings, 80 power push ups

Review of double bell drills:
Three Circuits with double 20s
Double Swing x5
Double Press x5
Double Front Squat x5
Double Clean x5

As i was doing double bell swing i was wondering if Q&D could be done with double bell swings in the mix. For myself (i.e. regarding my anthropometry) double swinging pair of 20s, 24s, 28s feel more "natural" than swinging 40, 44, 48 bells with two hands. With fairly heavy two arm swings, from time to time, I get the feeling that something is not "right" - thoratic spine and shoulders wise. No pain or discomfort whatsoever... it just feels awkward. Don't have this issue while swinging 40,44,48, with one hand.

Anyone have similar experience ?
 

Shadow

Level 5 Valued Member
Certified Instructor
Today's practice - KB5 Gym - School of strength and conditioning, Bratislava, Slovakia

25.2.2020 Training number 48 (in year 2020)

Movement Preparation

Goblet Squat 3x5 24kg, Pullover 3x5 24kg, Get Up 1+1x3 24kg
Q&D
Exercises: Two Hand Swing (40kg), Power Push Up
Sets, Reps: 5/4+10/2
Time: 12 min
Total Volume: 40 swings, 40 power push ups

Short and sweet,
 

Shadow

Level 5 Valued Member
Certified Instructor
Today's practice Home Gym (bells up to 32kg)
27.2.2020
Training number 49 (in year 2020)

Movement Preparation

Goblet Squat 3x5 24kg, Pullover 3x5 24kg, Get Up 1+1x3 24kg
Q&D
Exercises: OneHand Swing (32), Power Push Up
Sets, Reps: 5/4
Time: 24 min
Total Volume: 80 swings, 80 power push ups

Not short, but still sweet :)
 

Shadow

Level 5 Valued Member
Certified Instructor
Today's practice - KB5 Gym - School of strength and conditioning, Bratislava, Slovakia
28.2.2020 Training number 50 (in year 2020)

Movement Preparation

Goblet Squat 2x5 28kg, Pullover 2x5 28kg, Get Up 1+1x28kg
Q&D
Exercises: One Hand Swing (40), Power Push Up
Sets, Reps: 10/2
Time: 18 min
Total Volume: 60 swings, 60 power push ups

SFG I Skills Review with snatch size bells (24) - emphasis on Snatch

The lesser the total volume in Q&D the longer (heavier) are the mov preps or drills after
 

Shadow

Level 5 Valued Member
Certified Instructor
29.2.2020
No kettlebells, just OS resets from ground to standing and back again, stretching and review of Bodyweight skills

Today's practice Home Gym (bells up to 32kg)
1.3. 2020. Training 51 (in year 2020)
Movement Preparation

Goblet Squat 2x5 28kg, Pullover 2x5 28kg, Get Up 1+1x28kg
Q&D
Exercises: One Hand Swing (32), Power Push Up
Sets, Reps: 10/2
Time: 24min
Total Volume: 80 swings, 80 power push ups

Leopard stretching sequence from Flexible Steel by Pavel Macek
 
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Shadow

Level 5 Valued Member
Certified Instructor
Today's practice - KB5 Gym - School of strength and conditioning, Bratislava, Slovakia

2.3. 2020. Training 52 (in year 2020)
Movement Preparation

Goblet Squat 1x5 28kg, Pullover 1x5 28kg, Get Up 1+1x28kg
Q&D
Exercises: One Hand Swing (40), Power Push Up
Sets, Reps: 5/4
Time: 30 min (I have feeling that the dice is doing me dirty 😁)
Total Volume: 100 swings, 100 power push ups

Swings felt really good, everything seems to click together - crisp lockout, long plank, big backswing, solid and fixed feet - thanks to the small adjustments made by my coach Jozef Vanko SFGII head coach in KB5 gym Bratislava.

Recently i have been experimenting with breathing. While watching some heavy swings by mr. @Brett Jones (good luck with recovery!) i have noticed slightly different pattern of breathing. Started incorporated it and the swings feel way better - i.e. stronger and more rigid position in the bottom of the swing/backswing.

General info regarding warm ups/movement preparation: before Mondays, Wednesdays and Fridays training sessions I teach group or individual S&C classes in KB5 Gym - School of strength and conditioning, Bratislava, Slovakia. So after two hours of moving and teaching my body feels ready to move some heavy weight. However i never skip movement prep with kettlebell. The bare minimum i always do is Goblet Squat 1x5 , Pullover 1x5 , Get Up 1+1x1

Post training meal: one big banana and one xxl apple, pumpkin soup with vegetables (no flour, just veggies) big bowl of salad with olive oil and 300g of full fat cheese and some almonds for taste and texture (like the crunch).
 

jef

I am a student of strength.
Certified Instructor
Nice to see you here, Michal.
Good training. Simple and effective!
 

Shadow

Level 5 Valued Member
Certified Instructor
Nice to see you here, Michal.
Good training. Simple and effective!
Thank you sir ! I was long time lurker and finally decided to start a training log. Been watching yours for quite some time ! :)
 
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Shadow

Level 5 Valued Member
Certified Instructor
Today's practice - KB5 Gym - School of strength and conditioning, Bratislava, Slovakia

3.3. 2020. Training 53 (in year 2020)
Movement Preparation

Goblet Squat 3x5 28kg, Pullover 3x5 28kg, Get Up 1+1x3 28kg
Q&D
Exercises: One Hand Swing (40), Power Push Up
Sets, Reps: 5/4 + 10/2
Time: 18 min
Total Volume: 60 swings, 60 power push ups

Strength aerobics 28kg bell(inspired by @Brett Jones )
00:00 Left: 1xClean, 1xFront Squat, 1xPress, 1xSnatch
01:00 Right :1xClean, 1xFront Squat, 1xPress, 1xSnatch
20 minutes
 

Shadow

Level 5 Valued Member
Certified Instructor
Nice log, keep it up buddy!
Thank you coach! I will :)

Today's practice - KB5 Gym - School of strength and conditioning, Bratislava, Slovakia

4.3. 2020. Training 54 (in year 2020)
Movement Preparation

Goblet Squat 3x5 28kg, Pullover 3x5 28kg, SOS Get Up 1+1x3 20kg
Q&D
Exercises: One Hand Swing (40), Power Push Up
Sets, Reps: 10/2
Time: 24 min
Total Volume: 80 swings, 80 power push ups
"Posture Cure"
Ring rows 3x8 + Farmers Carry 3 rounds 2x32 kg - very light and low effort just to counterbalance the daily dose of siting
 

Shadow

Level 5 Valued Member
Certified Instructor
Today's practice - KB5 Gym - School of strength and conditioning, Bratislava, Slovakia

5.3. 2020. Training 55 (in year 2020)
Movement Preparation

Goblet Squat 3x3 32kg, , Pullover 3x5 20kg, SOS Get Up 1+1x3 20kg
Q&D
Exercises: One Hand Swing (48), Power Push Up
Sets, Reps: 5/4
Time: 12min
Total Volume: 40 swings, 40 power push ups

Been waiting for the dice to give me this combination of swings, set/reps and time. The swings felt nice and crisp, powerful lockout. Grip wasn't perfect. There is always room for improvement :)

Review of double bell drills:
Three Circuits with double 20s
Double Swing x5
Double Press x5
Double Front Squat x5
Double Clean x5
 
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