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It ain't much, but its honest work

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Taming the 28s (Mike Mahler)
Modified and exchanged some exercises for more "strongfirst style" movements. Approximately 90% of the program remains the same as written by Mike Mahler Taming The Bulldogs Part 2: The Ultimate Program For Serious Kettlebell Strength - Mahler's Aggressive Strength

Phase 1 Training A1 - 15 .6. 2020
Movement Prep
Goblet Squat 2x5 28kg
PullOver 2x10 28kg
Get Up Plus (Arm Bar to Bent Arm Bar to Full Get Up) 1+1x2 20kg
Main Program
Alternating Floor Press 3x5 2x28kg
Alternating Bent Over Row 3x5 l,r 2x28kg
One-arm Windmill 5+5x2 28kg
Double Deadlift 5x5 2x28kg

Phase 1 Training B1 16.6.2020
Movement Prep
Goblet Squat 2x5 28kg
PullOver 2x10 28kg
Get Up Plus (Arm Bar to Bent Arm Bar to Full Get Up) 1+1x2 20kg
Main Program
Alternating Floor Press 3x5 2x28kg
Alternating Bent Over Row 3x5 l,r 2x28kg
Get Up 1+1x3 28kg
Double Clean 5x5 2x28kg


Seems like a fun program, we shall see
 
Phase 1 Training A2 - 18 .6. 2020
Movement Prep
Goblet Squat 2x5 28kg
PullOver 2x10 28kg
Get Up Plus (Arm Bar to Bent Arm Bar to Full Get Up) 1+1x2 20kg
Main Program
Alternating Floor Press 3x5 2x28kg
Alternating Bent Over Row 3x5 l,r 2x28kg
One-arm Windmill 5+5x2 28kg
Double Deadlift 5x5 2x36kg
 
Last edited:
Phase 1 Training B2 19.6.2020
Movement Prep
Goblet Squat 2x5 28kg
PullOver 2x10 28kg
Get Up Plus (Arm Bar to Bent Arm Bar to Full Get Up) 1+1x2 20kg
Main Program
Alternating Floor Press 3x5 2x28kg
Alternating Bent Over Row 3x5 l,r 2x28kg
Get Up 1+1x5 28kg
Double Clean 5x5 2x28kg
 
Moving to another flat, whic is approx 1km from our current place. Lots of loaded carries prepared me for this :D
 

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Phase 2 Training A1 22.6.2020
Movement Prep
Goblet Squat 2x5 28kg
PullOver 2x10 28kg
Get Up Plus (Arm Bar to Bent Arm Bar to Full Get Up) 1+1x2 20kg

Main Program
A1)
Floor Press 3x5 2x28kg
A2) Alternating Bent Over Row 3x5 2x28kg

B1) Double Clean - 5x5 2x28kg
B2) Double Dead Lift - 5x5 2x36kg

C) Get Up - 1+1x5 28kg
 
Phase 2 Training B1 24.6.2020
Movement Prep
Goblet Squat 2x5 28kg
PullOver 2x10 28kg
Get Up Plus (Arm Bar to Bent Arm Bar to Full Get Up) 1+1x2 20kg

Main Program
A1)
Floor Press 2x3 2x28kg
A2) Alternating Bent Over Row 2x3 2x28kg

B1) Double Clean - 3x3 2x28kg
B2) Double Dead Lift - 3x3 2x36kg

C) Windmill - 5+5x2 28kg
 
Phase 2 Training C1 26.6.2020
Movement Prep
Goblet Squat 2x5 28kg
PullOver 2x10 28kg
Get Up Plus (Arm Bar to Bent Arm Bar to Full Get Up) 1+1x2 20kg

Main Program
A1)
Floor Press 3x5 2x28kg
A2) Alternating Bent Over Row 3x5 2x28kg

B1) Double Clean - 5x5 2x28kg
B2) Suitcase Dead Lift - 5x5 2x36kg

C) Get Up - 1+1x5 28kg

Phase 2 done, onto the phase 3 :)
 
Phase 3 Training A1 29.6.2020
Movement Prep
Goblet Squat 2x5 28kg
PullOver 2x10 28kg
Get Up Plus (Arm Bar to Bent Arm Bar to Full Get Up) 1+1x2 20kg

Main Program
A)
Front Squat 3x5 2x28kg
B) Double Swing 5x5 2x28kg
C) Alternating Bent Over Row 3x5 2x28kg
D) Loaded Double Clean - 3x5 2x28kg
E) Windmill - 5+5x2 28kg

Starting to feel the groove of the movements. Haven't done double bells since SFG I prep (October)
 
Phase 3 Training B1 1.7.2020
Movement Prep
Goblet Squat 2x5 28kg
PullOver 2x10 28kg
Get Up Plus (Arm Bar to Bent Arm Bar to Full Get Up) 1+1x2 20kg

Main Program
A)
Double Floor Press 3x5 2x28kg
B) Alternating Bent Over Row 3x5 2x28kg
C) Loaded Double Clean - 3x5 2x28kg
 
Phase 3 Training C1 3.7. 2020
Movement Prep
Goblet Squat 2x5 28kg
PullOver 2x10 28kg
Get Up Plus (Arm Bar to Bent Arm Bar to Full Get Up) 1+1x2 20kg

Main Program
A)
Front Squat 3x5 2x28kg
B) Double Swing 5x5 2x28kg
C) Alternating Bent Over Row 3x5 2x28kg
D) Loaded Double Clean - 3x5 2x28kg
E) Get Up- 1+1x5 28kg
 
Phase 4 Training A1 6.7. 2020
Movement Prep
Goblet Squat 2x5 28kg
PullOver 2x10 28kg
Get Up Plus (Arm Bar to Bent Arm Bar to Full Get Up) 1+1x2 20kg

Main Program
A1)
See Saw Press 3+3x5 2x28kg
A2) Alternating Bent Over Row 5x5 2x28kg
B) Double Windmill 5+5x2 2x28kg
C1) Double Swing- 5x5 2x28kg
C2) Double Front Squat - 5x5 2x28kg

Phase 4 Training B1 8.7. 2020
Movement Prep
Goblet Squat 2x5 28kg
PullOver 2x10 28kg
Get Up Plus (Arm Bar to Bent Arm Bar to Full Get Up) 1+1x2 20kg

Main Program
A1)
Double Floor Press 5x5 2x28kg
A2) Alternating Bent Over Row 5x5 2x28kg
B) Get Up 1+1x5 28kg
C1) Double Suitcase Deadlift- 5x5 2x36kg
C2) Double Loaded Clean - 5x5 2x28kg
 
Last Friday finished program by Mike Mahler - not so StrongFirst, but enjoyable program for a short term I guess.

As of today starting the Kettlebell Muscle by @Geoff Neupert with 2x20kg bells. I could probably run the program with double 24s however erring on the lighter side. My Double Snatch, Double High Pull needs some refinement regarding technique so double 20s it is

Week 1
Program: Kettlebell Muscle

Day: Medium
Move Prep
Two Round of: KB DL 5x48kg, Halo 5x20kg, Goblet Squat 5x20kg, Pull Over 10x20kg, Get Up Plus 1+1 20kg
Main Program: DHP, DSN, DMP, FSQ
Sets: 4
Reps: 5
Rest 120 seconds between rounds:
 
Week 1
Move Prep

Two Round of: KB DL 5x48kg, Halo 5x20kg, Goblet Squat 5x20kg, Pull Over 10x20kg, Get Up Plus 1+1 20kg
Program: Kettlebell Muscle
Day: Easy
Move Prep
Two Round of: KB DL 5x48kg, Halo 5x20kg, Goblet Squat 5x20kg, Pull Over 10x20kg, Get Up Plus 1+1 20kg
Main Program: DSW, DSN, SSP, 2x20kg
Sets: 4
Reps: 5
Rest 90 seconds between rounds:
 
Week 1
Move Prep

Two Round of: KB DL 5x48kg, Halo 5x20kg, Goblet Squat 5x20kg, Pull Over 10x20kg, Get Up Plus 1+1 20kg
Program: Kettlebell Muscle
Day: Hard
Move Prep
Two Round of: KB DL 5x48kg, Halo 5x20kg, Goblet Squat 5x20kg, Pull Over 10x20kg, Get Up Plus 1+1 20kg
Main Program: DCL, DMP, DFSQ? DPP, DFSQ, 2x20kg
Sets: 3
Reps: 5
Rest 120 seconds between rounds:
 
Week 2
Program: Kettlebell Muscle

Day: Medium
Move Prep
Two Round of: , Goblet Squat 3x40kg, Pull Over 10x20kg, Get Up Plus 1+1 20kg
Main Program: DHP, DSN, DMP, FSQ
Sets: 5
Reps: 5
Rest 120 seconds between rounds
 
Week 2
Program: Kettlebell Muscle

Day: Easy
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Single Leg Deadlift 5+5x20kg, Get Up Plus 1+1x20kg
Main Program: DSW, DSN, SSP, 2x20kg
Sets: 5
Reps: 5
Rest 90 seconds between rounds:
 
Week 1
Move Prep

Three Rounds of: Goblet Squat 5x20kg, Single Leg Deadlift 5+5x20kg, Get Up Plus 1+1x20kg
Program: Kettlebell Muscle
Day: Hard
Main Program: DCL, DMP, DFSQ, DPP, DFSQ, 2x20kg
Sets: 4
Reps: 5
Rest 120 seconds between rounds:

So far so good. The Hard days are far from the hardest weekly sessions (RPE wise). The medium day is the day with highest RPE. I guess it is the combination of movements and my lack of efficiency during DHP and DSN.
 
Week 3
Program: Kettlebell Muscle

Day: Medium
Move Prep
Two Round of: , Goblet Squat 3x20kg, Tall Kneeling HaloO 10x20kg, Get Up Plus 1+1 20kg
Main Program: DHP, DSN, DMP, FSQ
Sets:
Reps:
5
Rest 120 seconds between rounds
 
Week 3
Program: Kettlebell Muscle

Day: Easy
Move Prep
Three Rounds of: Goblet Squat 5x20kg, Pullover 10x20kg, SF Glute Bridge 10x20kg, Get Up Plus 1+1x20kg
Main Program: DSW, DSN, SSP, 2x20kg
Sets: 6
Reps: 5
Rest 90 seconds between rounds

Pic of the day
24b7f48f55ea9d5bfd1ca8e908dec87e--gym-fitness-fitness-motivation.jpg
 
Week 3
Move Prep

Three Rounds of: Goblet Squat 5x20kg, Pullover 10x20kg, SF Glute Bridge 10x20kg, Get Up Plus 1+1x20kg
Program: Kettlebell Muscle
Day: Hard
Main Program: DCL, DMP, DFSQ, DPP, DFSQ, 2x20kg
Sets: 5
Reps: 5
Rest 120 seconds between rounds:
 
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