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Training On Lentils

New 40 kg bell finally arrived today!
And as a child with a new toy I immediately went overboard with it:
-I did oasw, clean, c&p, mp, z-press, GU.
-I failed miserably trying bottom up cleans.
-Did not dare to snatch it, yet.
-Then I grabbed 32+40 and c&p-ed it twice, and the same with 40+32. That really made my day.
 
Mirek said:
Thanks Miguel, but 40+32 is only about 60% of my weight, so not really strong yet.
I must press at least 48+48, which is still couple of years ahead of me I guess.
Click to expand...

All things being equal, that is still a large amount of weight to be moving, especially over head. I still say good job and keep up the great work, sir.
 
Miguel, you convinced me, hahaha. It is nice to see that you are back on the track again!
 
5.7. 2016, 6.7. 2016
S&S, 32 kg bell
oasw 3x10 reps/hand
GU 3x1 reps/hand
plenty of rest, no hurry

plus couple of random presses and/or swings with 40kg bell

7.7. 2016
Strength aerobics (Strength Aerobics: "Conditioning" Workouts That Work - StrongFirst), 32 kg, 15 minutes
total 30 sets of clean+press+squat

A note: I first tried it couple of months ago w/ 24 kg bell for 10 minutes
and was much more spent than today.
 
8.7. 2016, 9.7. 2016
S&S, 32 kg bell
oasw 3x10 reps/hand
GU 3x1 reps/hand
plenty of rest, no hurry

plus some presses and/or swings with 40kg bell
 
While I stated I'll do S&S through the summer as a kind of maintenance training and only start the second round of ROP in September,
I can't bear it anymore. I wanna back my press ladders. I am content with that there will be holiday disruptions within this round; so be it.

2nd round of ROP

Main objective is to incorporate the 40 kg bell into ROP.
And so:
-military presses (mp) for all ladders on light, medium and heavy days w/ 32 kg bell
-swings will be 2hsw w/ 40 kg bell
-on variety days, cleans and GU w/ 40 kg bell


11. 7. 2016 light
3x1 mp, 32 kg
2hsw 40 kg, 4 min, 20 reps

A note on swing: After some experimenting last weeks I developed this scheme for light, medium and heavy days:
light day: 5 reps EMOM
medium day: 7-8 reps EMOM
heavy day: 10 reps EMOM
 
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14.7. 2016 variety
2x(5+5 clean, 1+1 GU), 40 kg
A note: Anything done with 40 kg bell is slowly getting stronger.
 
Glen, I never really did alot of TGUs with any weight, but the part of 40 kg TGU that is most challenging
for me is the lunge(legs are my weakness).
 
Are that's interesting I'm the opposite - if I get say up I'm good to go as its the initial bit which holds me back.

Shows how TGU are a versatile whole body lift and just pick out your weaknesses
 
16.7. 2016 heavy
3x(1,2,3) mp, 32 kg
2hsw 40 kg, 12 min, 120 reps
A note: Die but do!

-end of 1st week
 
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18. 7. 2016 light
4x1 mp, 32 kg
2hsw 40 kg, 4 min, 20 reps
A note: After two 12-minutes intervals the random number generator finally became a bit more cooperative.
 
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19.7. 2016 variety
Squats, for a change.
gsq: 16x5, 24x5, 32x5, 40x5
dfsq: 48x5 (L24R24), 56x5x2 (L24R32, L32R24), 64x3x2 (L40R24, L24R40), 72x1x2(L40R32, L32R40)
A note: Awesome!
 
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