Deadlift

Dead-lift 70kg: 10
Dead-lift 110kg: 5
Dead-lift 120kg: 3
Dead-lift 130kg: 2
Dead-lift 140kg: 1
Dead-lift 130kg: 3
Dead-lift 110kg: 5

Bench press 50kg: 10reps
Bench press 70kg: 3x 6reps

Triceps extensions: 3x 10reps

Stretching

Contrary to my plan, I deadlifted 140kg. It is the most I have pulled for at least 15 years, or so. Maybe, I could pull 142, or such, but not much more. It was heavy for me, but the lockout felt solid and I stayed there for a couple of seconds.

Short session

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 3, 15, 10, 5

SC jerk 2x20kg: 10
Clean 2x30kg: 10

Push-ups: 2x 15reps

Stretching

A short session.

LC-pyramid, another approach

Long cycle jerk
2x20kg: 8
2x24kg: 11
2x28kg: 11
2x30kg: 4
2x24kg: 16
2x28kg: 5
2x24kg: 10
2x20kg: 15

Bar hang +6,5kg: 1min
Tri-extensions w green band: 3x 10reps
Stretching

A lifter complained that this blog - albeit great potential - is not nerdy enough. So, I will try to repair that.

Today I did my standard pyramide with the addition of an eight set with 20 % of max rep. This time, I kept the percentages of each set but used different weights. Each number of reps is calculated on my max-rep with the specific weight used in that set.

Total load was 3832kg. Total number of reps was 80. The average weight of the kettlebells throughout the pyramide was 23,95 kg.

Subjectively, the feel was a lot like doing a standard pyramide with 20s or 24s. Nonetheless, I guess it will feel a lot different depending on what weight you use for which set.

Gym day

Dead-lift 70kg: 10
Dead-lift 100kg: 5
Dead-lift 120kg: 5
Dead-lift 130kg: 2
Dead-lift 100kg: 10

Bench press 50kg: 2x 10reps
Bench press 70kg: 3x 6reps

Kb snatch 2x12kg: 10
Kb snatch 2x16kg: 2x 10reps

Triceps extensions: 3x 10reps

Stretching

8kg + 12kg from Hahn at Krafttraining & Kettlebell

 

Ordered an 8kg and a 12kg competition bell from Daniel Hahn at Krafttraining & Kettlebell in Germany (LINK).

It cost 100 Euro, shipping to Sweden included. 100 Euro was converted to 880 Swedish Kronor by my bank. This is the price as listed - no discounts or such.

I find that a good price. I made a comparasion of price with two Swedish stores that sell good bells (not Powermax, or such).

Store A (in Sweden)

Price for one 8kg and one 12kg competition kettlebell shipping included (not Leoko, not Eleiko): 1 718,-

Store B (in Sweden)
One 8kg and one 12kg fitness kettlebell shipping included (in Sweden): 1 598,-

Obviously it turns out that Swedish prices are almost twice the German shipping included. Weird - wasn't EU supposed to even out prices within Europe?

The quality of Hahn's bells is good, the same as store A mentioned above. Good regular bells. Leoko are my personal favourites, but then one has to pay a lot more.

Just thought this can be good for you to know if you are going to bring home some more iron.
 

Handle preparation from start is smart.
Sand paper, water and then a good chalking.



Snail power long cycle jerks

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 3, 21, 6
LC 2x30kg: 3,2

SC jerk 2x24kg: 10

Bar hang +6,5kg: 1min

Push-ups w band: 3x 10reps

Hmm, nice session. The 28kg lc felt steady but slow. Ok, it was slow, maybe 3,5 rpm.

The 30kgs were too heavy today.

Someone wanted to know how I wear a HR monitor when lifting kettlebells. This is how I wear it for lc. For snatch I think I just tied it to the string i front of the pants, it's a while ago so I don't remeber positively.

 

8min test

LC 2x20kg: 5, 5
LC 2x24kg: 43/8min

SC jerk 2x24kg: 10
SC jerk 2x28kg: 10
SC jerk 2x30kg: 5

Bar hang +4kg: 1min

Triceps push downs w green band: 3x 10reps

Prehab squats w 60kg: 10 wide, 10 narrow, and 10 normal stance

Stretch

As the Uddevalla competition is coming closer, I wanted to try a longer set with 24s. I decided to go for 8min. It turned out 43reps, it's ok for being me and I didn't have any expectations. Built up some lactic acid in grip and got quite tired, but not "max-tired."

You see, as I have not been training with a sport approach lately (high volume and/or high intensity) I have little ideas on where I stand. Maybe, I will compete with 20kgs, but probably with 24kgs. I believe I set an PR for 8minutes anyway.

Fitness session at UKC: Judges' practice

LC 2x12kg, 2x16kg, 2x20kg, 2x24kg: not counted

DL 100kg: 2x 5reps ca
DL 120kg: 5

Floor press w 16s, 20s and 24s
French press 20kg

A lady friend came along and got some great instruction from two of the coaches at the Uddevalla Club. I then worked as a test lifter for the judges in training. It was fun and I faked some "no-count"-lifts. I am good at doing real no-counts too, but then I have to do longer sets than today.

After that I wanted to try out their Eleiko-barbell and followed with some fitness. A nice day, and my friend got bitten by the kettlebell bug as well.

A video where I don't do GS-lifts! Dead lift form is probably horrendous so don't copy. I wear a belt under the sweater so lower back isn't as curbed as it looks. Upper back is in fact hunched, I will try different ways; this is the first time I filmed myself doing ordinary dead lift.

Low cardio jerks

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5

LC 2x30kg: 5

LC 2x32kg: 5x 2reps

SC Jerk, two of this superset: 2x32kg (1rep)->2x30kg (2rep)->2x28kg (3reps)

Bench press 2x20kg: 10

Floor press 2x20kg: 2x 10reps

Have a light cold, and I wanted to train without getting my heartbeat up. The heavy drop/supersets were fun... they were heavy :-). I liked them and I will try them again but with a few more reps with the 28s to start with.

When I do supersets, I change weight as quick as I can but never at the expense of focus and setting up right. Maybe, that is not too important if you do biceps curls with dumbells, but in the case of jerks with handlebells I prefer it.

Örebro Open

There is another kettlebell competition in Sweden coming up in Örebro. It is arranged by Andreas and Robert - two GS competitors who also run Peaklife.

Nice that there are now several Swedish GS competitions... I bet this one will be a good event!

Low rep LC training

LC 2x20kg: 5
LC 2x24kg: 5
LC 2x28kg: 5

LC 2x30kg: 6

LC 2x32kg: 3x 3reps
LC 2x30kg: 3 - lousy lock-outs so I quit

SC Jerk 2x28kg: 10

Push-ups w band: 3x 10reps

Not a bad session for being me, but I felt volume was a bit low. But, I did not have more good work in me; perhaps because of Sunday's training.

Wild Bill called the below video to my attention:

I like Merkulin's style in jerk. It is "clear and clean" with the different stages visible. He stays a comparatively long time at the bottom of the second dip. Nice video, over 20 minutes from different angles.