Training On Lentils

[Mirek]

A note: I decided to use ETK+ for an improvement of my body composition. So I try to
-eat more protein
-eat less carbs
-limit beer intake to two pints a day or, quite impossibly, less.
Also no variety days in order to promote hypertrophy.

 

[Mirek]

Had to stay the whole day at home. In order to get a blood moving I did:
5x5 snatches with pair of 24s. That's it.

 

[Mirek]

22.8. 2016 light grinds
see-saw press (ssp) 24+24, 4 min, (1,2,3,4)
dfsq 16+24, 11 min, (1,2,3,4,5), (1,2,3,4)
ssp 24+24, 9 min, (1,2,3,4,5), (1,2)
Light and nice!

 

[Mirek]

23.8.2016 heavy pulls
2hsw 24, 9 min, 4x(10,15)
one hand jerk (ohj) 32 kg, 11 min, 3x(2,4,6) per arm
Jerks were hard.

 

[Mirek]

25.8.2016 medium grinds
dc&p 24+32, 7 min, (1,2,3,4,5), (1)
dfsq 24+24, 5 min, (1,2,3,4,5)
dc&p 24+32, 9 min, (1,2,3,4,5), (1,2)

If you think the choice of exercises is random, you are right. In ETK+ you throw two dices to get the time first.
Second, a single dice is thrown to get the actual exercise you should be doing and then another single dice throw
to get the weight of kettlebell(s).

 

[Mirek]

26.8.2016 medium pulls
oasn 24, 7 min, 4 x 10 per arm
dfsq+pp (push press from front squat, aka thruster), 24+32, 6 min, (2,4,6),(2)
Did thrusters first time ever. Awesome.

 

[Mirek]

29.8.2016 heavy grinds
mp 32, 2 min, (1,2,3)
gs 24, 6 min, 2x(1,2,3,4,5), (1)
dc&p 16+24, 9 min, 2x(1,2,3,4,5), (1,2,3)
Really focusing on doing as much work as possible in given time.

 

[Mirek]

30.8.2016 light pulls
oasn 32, 7 min, 4x(5) per arm
thrusters 24+24, 7 min, (2,4,6), (2)

 

[Mirek]

1.9.2016 medium grinds
ssp 24+24, 9 min, (1,2,3,4,5), (1,2,3,4)
dfsq 24+24, 9 min, (1,2,3,4,5), (1,2,3)
dmp 24+24, 7 min, (1,2,3,4,5,), (1,2)
For all rungs of SSPs I've snatched the bells to initial position.
I love double snatches, it's very powerfull exercise.

 

[Mirek]

2.9. 2016 medium pulls
oasn 24, 9 min, 2x(5,10), (5) per arm
viking push press (vpp) 24, 6 min, (2,4,6,8,10) per arm

 

[Mirek]

Back to my bread and butter, regular ETK-ROP.

5.9.2016 light
5x1 mp, 32 kg
2hsw 40 kg, 11 min, 55 reps

 

[Mirek]

6.9.2016 variety
farmer carries 46+48, 10x20m

 

[Mirek]

7.9.2016 medium
5x(1,2) mp 32 kg
2hsw 40 kg, 9 min, 70 reps

 

[AttilaThePun]

A note: I decided to use ETK+ for an improvement of my body composition. So I try to
-eat more protein
-eat less carbs
-limit beer intake to two pints a day or, quite impossibly, less.
Also no variety days in order to promote hypertrophy.

Does this work?

 

[Mirek]

If you mean a beer part of the plan, then no.
Otherwise yes and I think I leaned out slightly.
No measurements but trousers got a bit less tight.

 

[Mirek]

8.9.2016 variety
one hand c&j, 24 kg bell, 4 mins, one hand switch
l 21+r 21= total 42 reps

 

[Mirek]

10.9. 2016 heavy
5x(1) 40kg, 5x(2,3) 32 kg mp
2hsw 40kg, 6 min, 60 reps

 

[Mirek]

12.9. 2016 variety
For some reason I tought it's tuesday and did variety day which was:
farmer carries 10x20m (38kg+40kg)
Light day tomorrow

 

[Mirek]

15.9.2016 light
5x(1,2) mp 32 kg
2hsw 5 min, 25 swings

 

[Mirek]

Due to work and life I've slacked on training last week.
Anyway, I took it as an opportunity to test myself on Saturday.
With both arms I pressed 46 kg (40+6 ).

In order to see how pressing double bells will affect my one arm press I started yesterday
this: Justa’s Singles Strategy Adapted to the Double Kettlebell Press.

19.9.2016
2x24 kg c&p, 5x(1,1,1,1,1,1), total 30 singles