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Training On Lentils

Recent article and discussion on the forum got me thinking about doing
some push ups. For me, being a tall and fat guy, it is like doing bench
presses with about 87 kg or 190 lbs., i.e. my body can be quite useful tool.

I'll insert some declined push ups (legs elevated)
into my routine and see the effect on the press.
 
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I've found an unexpected push-up variation that keeps the rep count at around five-
doing them with my 6 years old son sitting on my shoulders.
 
I keep doing push ups, GTG style, every day in sets of 10 reps.
Deliberately, I do not do any other pressing in my routine.
 
Did some dead-stop snatches with my 42 kg dumbbell.
Very different trajectory from kettlebell snatch - almost
vertical line.
 
After some weeks of freestyling I am in for some more regimented workout regimen.
I've chosen Swing Sandwich as decsribed here: The Kettlebell Swing Sandwich: Build Muscle, Lose Fat, Save Time, 3rd option to be precise.
Starting easy and mixing dumbbel (DB) and kettlebell (KB) presses plus some one arm swings (oas).


10.4.2017 Press
8 x 3 press per arm w/ 27 kg DB
2 x 5 clean per arm w/ 40 kg KB


11.4.2017 Sandwich
6 x (5+5 press per arm + 15 oas) w/24 kg KB
 
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17.4.2017 Heavy press
2 x (1,2,3,4), 3 x (1,2,3) press 27 kg DB

Note: My intention with using DBs for press ladders is a possibility of smaller
weight increase (1.25 kg) than my kettlebells allow (8kg). This should allow for
a smoother transition between 5x(1,2,3,4,5) and a heavier new 3x(1,2,3).

Sandwich days are basically GTGs for press plus some swings for conditioning.
 
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20.4.2017 Medium press
Bit short of the time today so I did 10 x 3
instead of 5 x (1,2,3) press 27 kg DB
 
22.4.2017 Sandwich
5 x ((5 + 5 press) + (10 + 10 oas)) 24 kg KB
Short hangover workout
afterwards, just for fun, i tried to press 40 kg KB with left: 4 reps (= rep PR)
 
23.4.2017
TGUs
1+1 16 kg
1+1 24 kg
1+1 32 kg
1+1 40 kg
Just to have antifragile (new buzzword around here!) shoulders.
 
Some observations on my Swing Sandwich diet:
1) Over 260 presses per arm with at least 24 kg in two weeks make your elbows bulletproof
2) Maybe it is only a wishful thinking but I observe a positive trend in my body composition (trousers are bit less tight where my beer belly is)
 
10x5 oas 40 kg KB

Never really did heavy low rep swings but very much liked it.
Was so pumped that afterwords I did
1x5 40 kg KB snatch w/ right
1x4 40 kg KB snatch w/ left
My form, esp. on left was probably close to anaphylactic shock but I am happy anyway.
 
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