tag:blogger.com,1999:blog-54808227948900439812012-01-02T17:44:41.690-08:00Girevoy Sport info: methodology of training and sharing my own modest experience and observations.Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.comBlogger4431100tag:blogger.com,1999:blog-5480822794890043981.post-16629560080571808372011-12-28T19:22:00.000-08:002011-12-28T19:22:27.662-08:00

It's been a while since my last post here. What can I do, I am not an inpiring girevik anymore. I am very pleased with my progress in the recent months: I squatted 100 kg, and even without ruining my back! Even though I am not concentrating on other exercises I am making some progress there too. I look fairly muscular, and not only according to my wife: I get asked what sport I do from people I

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com1tag:blogger.com,1999:blog-5480822794890043981.post-59575288702051459642011-11-13T19:24:00.000-08:002011-11-13T19:24:41.940-08:00

I wasn't well in the last couple of weeks and didn't train as much as I should. Nothing serious, some abdo bug, but uncomfortable enough to keep me from the barbell. yesterday was the first session after 10 day break. I lost couple of kilos of weight, and it makes itself clear during nsquatting: the barbell feels heavier. I managed to get up to 90 kg, but that was it. More worrying thing is the

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-29856111581284947872011-10-06T17:13:00.000-07:002011-10-06T17:14:17.014-07:00

One of the readers in the comments posted the link to Maxwell's blog post on squat: here. While some Maxwell's comments may be right, some points of his critique of this exercise are wrong. The first video of his post demonstrates supposedly technically good squat. Maxwell especially fond of the curvature of the lower back by this trainee. while admiring the lordosis though, he misses the fact

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com4tag:blogger.com,1999:blog-5480822794890043981.post-33941458949719251782011-09-29T18:27:00.000-07:002011-09-29T18:27:40.038-07:00

For the last several months my training program revolves around squats. Mostly Shaf's ladders, or sets of four on easy days. On other days training is not structured at all at this stage. Sometimes I will do dips, sometimes chiuns, presses and so on. My main problem is lack of time. Australian health care works on the basis of 10 hour days, and when traveling is included, I spend up to 12 hours

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com2tag:blogger.com,1999:blog-5480822794890043981.post-8196031053987520922011-09-12T17:06:00.000-07:002011-09-12T17:06:57.692-07:00

I am still not justifying the name of this blog. I am mostly focused on squat, so dabbling in other lifts, such as standing press, dips, chinups etc., is not particularly consistent or goal oriented. I am thinking though of making better effort at them. I also want to add deadlifting to my training. That is when I completely sort out my back. Which is, I must confess, is not one hundred percent

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com3tag:blogger.com,1999:blog-5480822794890043981.post-48818940305911521922011-08-11T15:21:00.000-07:002011-08-12T00:16:12.670-07:00

It took two weeks for the SI to calm down, and now I am back to squatting. I decided to reduce my training volume to save my joints. In the last session I was able to improve: I did three 1/2/3 ladders with 75.5 kg. Very interesting observation: after two week break squatting was easy. In fact, very easy. I was very cautious about my back, but the actual lift was easy. This brings me back to

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com5tag:blogger.com,1999:blog-5480822794890043981.post-20511679071151695812011-08-01T21:49:00.000-07:002011-08-01T21:49:38.134-07:00

Shit, another injury. I had this pain on the right to my lumbar spine for a while now. Wasn't too bad, and I kept training. In the last two-three weks it intensified, to the point that I could hardly walk. The pain also descended and is now pretty much localized around the right sacro-iliac joint. It is worse on standing and walking, better when sitting down. For the last several days I've been

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com1tag:blogger.com,1999:blog-5480822794890043981.post-60875586393660410012011-07-14T16:05:00.000-07:002011-07-14T16:05:22.059-07:00

My squat is progressing, and couple of days ago I reached 70 kg. It's not much, but it is a nice psychological step, my bodyweight. I've been very disciplined in training so far. In retrospect I understand that the main cause of injury is progressing too fast and not backing off. It's good to talk about intuitive training, but not everyone is good at it. In fact, it's probably the minority of

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com1tag:blogger.com,1999:blog-5480822794890043981.post-3117164668767714532011-06-08T19:28:00.000-07:002011-06-08T19:28:08.947-07:00

I am deviating from GS, so once again the name of my blog is not reflecting what I do. For the next couple of months I am going to log my training at Irongarm: My IGx training log

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-92219702362994633442011-06-07T23:47:00.000-07:002011-06-07T23:53:44.485-07:00

Recovering from very unpleasant flu, this workout is a light one. BB squat: 20 kg x 5 30 kg x 5 40 kg x 3 55 kg: 1/2/3 x 3 16 kg KB press ladders: 1/2/3 x 1 Straigh legs situps x 17 Squat ladders feel very nice actually.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-7464307170258725132011-06-05T22:58:00.000-07:002011-06-05T22:58:33.075-07:00

Forgot to mention. Besides dips and chinups I am also going to do presses. Again, with much less emphasis on progressing than squats. I am having a bad bout of flu right now. So will start as soon as I get better.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com3tag:blogger.com,1999:blog-5480822794890043981.post-26062571112331761302011-06-05T02:00:00.000-07:002011-06-05T02:00:16.251-07:00

Here is the new plan. Main part of every workout - BB squat. The rest of exercises - weighted chinups, weighted dips, ab work and KBs, jerks and snatches. I am planning to try increase weight by 2.5 kg every week. On "heavy" days I will follow Shaf's ladders, 3 x 1/2/3. On alternative sessions I will decrease the weight by 20 - 25% and will either do similar ladders or simple 3 x 5, just for

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com2tag:blogger.com,1999:blog-5480822794890043981.post-5343649473114050372011-05-31T02:48:00.000-07:002011-05-31T02:48:16.260-07:00

No time to train. Bloody hell, I should probably sit down and reflect on my commitments in life... BB squat: 20 kg x 5 30 kg x 5 40 kg x 5 50 kg x 3 55 kg x 5 x 3 sets OAMP 24 kg KB: 9R/9L 7R/7L

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com1tag:blogger.com,1999:blog-5480822794890043981.post-44000967025749121022011-05-25T23:03:00.000-07:002011-05-25T23:03:54.091-07:00

On the recommendation of one of the nurses in one of the hospitals - her husband is a lifter - I went to see a coach, Pete Upham, who runs Shire Speed and Strength gym in Sutherland in Sydney. The gym is really cool: not a single mirror on the wall, no machines, just free weights, about five pairs of stands for squatting, oly lifting platform and couple of large tyres. Getting advise from a

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-76267592308112391162011-05-21T02:33:00.000-07:002011-05-21T02:33:26.141-07:00

BB squat: 45 kg x 5, 3, 2 24 kg OAMP: 7 x 2 sets Chinups: 12 kg x 7

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-68380312131892100132011-05-20T07:18:00.000-07:002011-05-20T07:18:51.980-07:00

The Blogger was for some reason unavailable for posting, and several workouts I did during the last week are not logged in. Didn't do GS lifts. Did light squats (got to 47.5 kg), weighted chinups, some KB presses and some rings stuff. Today - back to GS. 2 x 20 kg jerk: 10 minutes, 57 reps Fuck, that was hard at the end. I tried the KB flip, the one Wild Bill posted on Igx. 12 kg was

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-56953112176078550742011-05-07T00:36:00.000-07:002011-05-07T00:36:20.633-07:00

2 x 22 kg jerk: 7 minutes/37 reps BB squat: 42.5 kg x 5-3-2 I tried adding back squat to my training several times for the last few months, but every time it made my back sensitive and I dropped it. Decided to try it again. Last session I did 40 kg x 20 reps, so far so good. I am going to do PTTP template from Pavel's Russian version of the book: 5-3-2 (instead of 5 x 2). The weight is

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-51200060744079133442011-05-03T03:40:00.002-07:002011-05-03T03:40:56.917-07:00

Chinups: 10 x 2 40 kg squat: 20 reps Dips: 15 x 2

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-26734480510022991952011-05-03T03:40:00.000-07:002011-05-03T03:40:08.776-07:00

2 x 22 kg jerk: 4 minutes/24 reps 5 minutes/29 reps

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-50572900415441104932011-04-27T01:32:00.000-07:002011-04-27T01:32:50.981-07:00

2 x 22 kg jerk: 3 min/21 reps 3 min/23 reps Chinups: 8 x 2 sets 2 x 22 kg alternating holds: 15 seconds rack/top: 5 cycles Dips on bars: 15 reps

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-51059536580138701192011-04-24T19:28:00.000-07:002011-04-24T19:28:57.650-07:00

I posted here a few times about my back troubles. I must say, though at times I was in agony, overall I am not a serious back pain sufferer. These pains are liek your mother in law: annoying, but she is family, and you have to put up with her for the better good. When I was in my 30-s unusual back trouble bothered me for a while: thoracic back pain. It wasn't the result of lifting or twisting.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com1tag:blogger.com,1999:blog-5480822794890043981.post-29461559519942964002011-04-22T00:08:00.000-07:002011-04-22T00:08:23.520-07:00

This day brings back memories: this is the birth day of Lenin. Memories - because it was celebrated very loudly when I was growing up in the 1970s. Good or bad, my country of birth is Soviet Union, now non-existent. Western publicists love to muse about Communism, even though most of them have no idea what it is or was, theoretically or in reality. Karl Marx was a great economist after all. Some

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-31789562806228003582011-04-19T03:24:00.000-07:002011-04-19T03:24:20.437-07:00

2 x 24 kg jerk: 1 minute/8 reps 1 minute/9 reps 1 minute/10 reps Rest - 2 min (set time + 1)

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-8898865527021092362011-04-13T14:00:00.000-07:002011-04-13T14:00:19.737-07:00

2 x 18 kg jerk: 10 minutes/60 reps End of microcycle. While I cannot predict what happens when I start hitting meaningful weights - 24 kg and higher - but for now I really like this program.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-54807539848591924272011-04-08T19:36:00.000-07:002011-04-09T13:47:40.422-07:00

2 x 20 kg jerk: 7 minutes/37 reps 20 kg OA KB squat: 10 x 2 Dips x 20 Chinups x 10 4km run

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-73057075012717932732011-04-03T00:06:00.000-07:002011-04-03T00:06:48.295-07:00

2 x 20 kg jerk: 4 min/24 reps 5 min/28 reps rest - 5 min 17 kg snatch: switch every 10 reps 200 rep/13.5 min Long snatch sets are cool...

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-66220188746875777092011-03-30T22:16:00.000-07:002011-03-30T22:28:25.535-07:00

2 x 20 kg jerk: 3 min/22 reps 3 min/23 reps Rest untimed. 20 kg snatch: on the minute: 5L, 5R, 5L, 5R, 10L. 10R 2 x 20 kg FSQ: 10 x 2 sets

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-90486083713359435452011-03-30T01:03:00.000-07:002011-03-30T01:03:08.911-07:00

Browsing through old posts on various GS forums I stumbled across an interesting post on the Ukranian GS board. One of those moments: something you've seen before but didn't appreciate it at the time. The post was from esteemed Ukranian coach Moroz on snatch training, his reply to a question how to improve snatch numbers. The poster could snatch 24 kg 165 times, after that his grip gave up. His

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com3tag:blogger.com,1999:blog-5480822794890043981.post-71980539510478252912011-03-28T23:33:00.000-07:002011-03-28T23:33:10.074-07:00

2 x 22 kg jerks: 2 min/14 reps 2 min/16 reps 2 min/17 reps Rest 3 minutes 16 kg snatch: max GS set:: 58L/65R Better...

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com2tag:blogger.com,1999:blog-5480822794890043981.post-87685618300317426282011-03-26T23:20:00.000-07:002011-03-26T23:20:35.712-07:00

2 x 22 kg jerk: 5 x 1 min/10 rep, rest 2 min 16 kg snatch: switch every 20 reps 10 minutes/160 reps BW dips on bars: 15 x 2

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-71407707753288785282011-03-26T22:54:00.001-07:002011-03-26T22:54:35.092-07:00

4 km jog.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-32859430425860546222011-03-24T01:37:00.000-07:002011-03-24T01:37:35.073-07:00

2 x 16 kg jerk: 10 minutes/64 reps This is the last workout of the microcycle. The goal has been met (55 - 65 reps in 10 minutes). Cutting it short: I think I am coming down with a cold. Wanted also to do long snatch set, but taking into account that I have to work this weekend I rather not. These bells aren't going anywhere. I am enjoying my current program. It is easy to follow, and only

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com5tag:blogger.com,1999:blog-5480822794890043981.post-47752904049210106102011-03-18T12:40:00.000-07:002011-03-18T18:47:22.630-07:00

2 x 18 kg jerk: 7 minutes/37 reps Short session. Lately I have insomina and have been waking up at ridiculously early hours of the morning. Today isn't so bad, I just woke up 2 hours earlier than set alarm time. Instead of idling in bed I went downstairs and jerked some bells, the next step of my training progression. Doing this in the morning is hard: I am not a morning people. So one set and

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com5tag:blogger.com,1999:blog-5480822794890043981.post-83119863339169640512011-03-17T01:55:00.000-07:002011-03-17T01:55:41.868-07:00

Few months ago I contacted Sergey Rudnev and asked him (Him!) to write me a simple program for jerks, taking into account my age, physical fitness and the fact that I don't have much time to train. He kindly did that, however soon after I damaged my back and abandoned lifting altogether for good several months, only after a few workouts. In a few words, the template was doing jerks with varying

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com3tag:blogger.com,1999:blog-5480822794890043981.post-66656667988861378822011-03-16T11:51:00.000-07:002011-03-16T11:51:54.673-07:00

2 x 18 kg jerk: 4 min/25 reps 5 min/29 reps 16 kg snatch: max set, one switch 50L/62R, just under 9 minutes Weak...

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com1tag:blogger.com,1999:blog-5480822794890043981.post-50719581622615968852011-03-14T03:43:00.000-07:002011-03-14T03:43:10.665-07:00

2 x 18 kg jerk: 3 min/21 reps 3 min/23 reps 2 x 18 kg FSQ: 10 x 2 Brisk walk 4 km

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-48745205499877719312011-03-13T01:20:00.000-08:002011-03-13T03:09:02.883-07:00

500 m breaststroke swim. Front plank, one legged: 2 x 10 seconds Ring dips: 15, reps Towel pullups: 8 reps. This shit is brutal. Chinups on bar: 10 x 3 sets

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-10953030072160698712011-03-11T21:31:00.000-08:002011-03-12T00:19:41.218-08:00

2 x 20 kg jerk: 2 min/14 reps 2 min/17 reps 2 min/20 reps 16 kg snatch: switch every 10 minutes 200 reps/16 minutes Cadence of snatch during the set was about 12 per minute. It was intended more as a cardio workout than specific training for snatch. Kind of long slow run. Though my HR at the end of the set was 188/min, so this intensity is probably at lactate threshold rather than aerobic. I

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-70602980150506512932011-03-10T00:36:00.000-08:002011-03-10T00:36:36.800-08:00

2 x 20 kg jerk: 1 min/8 reps 1 min/9 reps 1 min/10 reps 20 kg snatch: 25L/25R

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-89415566586641257402011-03-08T21:33:00.000-08:002011-03-08T21:34:05.886-08:00

I did some search on Maffetone Method and bumped into his website. There are several interesting articles, and I got interested in his method of calculating max heart rate. Instead of the traditional 220 minus half the age he uses 180 minus age minus some number depending on your fitness level, Full article is at this link: Maffetone MaxHR formula The number obtained is considerably lower than

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com2tag:blogger.com,1999:blog-5480822794890043981.post-60059851554375236252011-03-02T21:19:00.000-08:002011-03-02T21:44:26.857-08:00

2 x 20 kg jerk: 2 min x 5 sets, rest 2 min, @6 reps/min 2 x 20 kg bumps: 20, 25. Rest liberal. Hanging leg raises x 10 Alternating static holds: 20 sec rack/20 sec OH: 3 reps. Pain in the heels of the hands, need to get used to longer time under. Chinups: 10 x 2 sets

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-60052104949523682812011-03-01T14:40:00.000-08:002011-03-01T14:40:34.768-08:00

45 minute run Played with the HR monitor. The idea was to keep my HR below 70% max. The formula is HRrest + (HRmax - HRrest) x 0.7 In my case it is 70 + (193 - 70) x 0.7 = 156 Actually, most of the time my HR was below 150/min. The run was very pleasant, and I could have easily run double the distance. An easy session, by definition.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-65409620468154227272011-02-28T01:04:00.000-08:002011-02-28T01:04:47.338-08:00

24 kg swing: 10 x 4, 30 x 1 32 kg OAJ: 5 reps on the minute, alternating hands: 10 min/50 reps total Gets heart rate right up quite quickly! Bar pullovers: 5 non-stop Weighted chinups: 20 kg x 5

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-34820155882298132542011-02-25T18:14:00.000-08:002011-02-25T18:14:55.484-08:00

2 x 20 kg jerk: 15 x 1 min sets @/6reps/min It's interesting how fatigue accumulates during repeats. After a few sets my heart rate would get to 140-150/min. Between the last several sets it was constantly aroubd 160-170. The technique also demand more attention as the workout progresses: more relaxed rack, stuck in shoulders at the top, deeper second dip, deeper more conscious breathing.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-54598853045945908212011-02-20T14:36:00.000-08:002011-02-20T14:36:39.333-08:00

Today's workout: 2 x 20 kg jerk: 10 x 1 min sets @5 reps/min Chin-ups: 17 reps - new PR! I bumped into an article by Marty Gallagher, the latest Dragondoor guru on fitness and strength. While I don't have anything agains his wtitings (I haven't read Purposeful Primitive) I cringed at the  article on cardio at his blog. Gallagher's premise is that going endless jogging on treadmills is useless,

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com7tag:blogger.com,1999:blog-5480822794890043981.post-25573829266112727942011-02-16T01:39:00.000-08:002011-02-16T01:39:50.267-08:00

I have been enjoying BW training. However I am beginning to feel restless without kettlebells. I have been incorporating them into some of my workouts and actually enjoyed it quite a bit. My back seems to be taking light snatches and jerks well, and I will do more of them in the near future. I also decided to re-start posting my training here. Hell, how many blogs does one need... Recent posts

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com3tag:blogger.com,1999:blog-5480822794890043981.post-61814818702356191152011-01-23T14:04:00.000-08:002011-01-23T14:06:32.302-08:00

My new blog, http://workoutwithexcuses.blogspot.com Its main theme will be general strength and fitness for the average middle-age person like myself.Cheers.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-45152222601849368102011-01-22T17:22:00.000-08:002011-01-23T11:34:58.938-08:00

Front levers (bar):one-legged, max x 3Back levers (bar)Max x 2 (very weak, but both legs out and horizontal)Bulgarian dips on rings:9 x 2 setsHorizontal rows (rings):10 x 2 setsWeighted pistols:12 kg racked - 3R/3LL-hold on rings:10 seconds x 2And that's the plan for the next several months: mostly bodyweight training. Every time I pick up a weight I feel it next day in my lumbar back. Alas, some

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-31901759473939490522011-01-19T10:49:00.000-08:002011-01-19T11:28:01.175-08:00

Stressed out, can't sleep, woke up at 5 am. Instead of lying in bed and listening to the storm of worrying thoughts decided to try a light workout. I never worked out so early in my life, so curious to see what it's like. Half a protein bar pre-workout, for what it's worth.Front squats:bar x 540 kg x 10 x 3 setsBent over rows:40 kg x 1050 kg x 10 x 2 setsWorking out definitely helps de-stressing.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com1tag:blogger.com,1999:blog-5480822794890043981.post-5142773227090115722011-01-19T02:52:00.000-08:002011-01-19T03:03:35.428-08:00

Very, VERY stressful day. Thankfully, it's all over by now. I made T-bone steak for dinner on the Big Green Egg, a little bit of Glenfidich and now decided to do some training.Chin-ups:16 kg x 812 kg x 6 (failed)BW x 8 (failed)Farmers walks:24 kg x 1 min x 2Killed the forearmsShort and sweet. I am in HIT phase now. If anything it is very time saving. Will see about the results. I suspect with my

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-42169838958361606942011-01-15T22:22:00.001-08:002011-01-15T22:42:32.955-08:00

8 km walk with the dog along the beach. Swim in the crazy surf later.Chinups;6 x 10 sets

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-80558593418083513142011-01-15T00:06:00.000-08:002011-01-15T00:07:38.485-08:00

Before breakfast:Pushups - 5 sets of 10.Later.16 kg snatch:change on the minute, 15 reps/min10 minutes - 150 repsGood cardio workout.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-34562364977066514802011-01-12T02:54:00.000-08:002011-01-12T17:33:30.451-08:00

Deadlift - touch and go:50kg x 16Chin-ups:16kg x 8BW x 9Dips:16kg x 10BW x 11There are couple of reasons for touch and go deadlift. First, usual training training ADD. I haven't done them before and decided to try. Second, lowering the weight seems to force better technique on me, which is sort of good for my back.I am thinking about a program for the year ahead. I want to get stronger, yet don't

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com4tag:blogger.com,1999:blog-5480822794890043981.post-86879757102343726202011-01-06T00:36:00.000-08:002011-01-06T00:41:38.906-08:00

Happy New Year everyone! Holidays are over, and now it's time to fix the damage done by inactivity and binging on sweets.I haven't been disciplined enough to enter my workouts which - I must mention for fairness sake - have been rather sporadic. Anyway, first official workout of the year is here.Chinups. Rest strictly 1 minute:6 x 5 sets + 2 repsDips:16 kg x 10, rest then 10 reps BWOne Arm

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com1tag:blogger.com,1999:blog-5480822794890043981.post-4233360963666497702010-12-28T16:35:00.000-08:002010-12-28T17:33:04.908-08:00

I haven's been logging much of my training, mostly because it has been fairly sporadic. I regularly do pushuos, pullups and pistols. Sometimes one set to completye failure, sometimes multiple sets way below max rep. Curiously, my daughter's boyfriend commented on the size of my arms a few days ago. Go figure: when I was 20 big guns were the goal of goals, and I could never make them grow. Now I

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-57444477859543177812010-12-10T18:26:00.000-08:002010-12-10T18:55:03.302-08:00

Alternating:5 reps of chinups/10 reps of dips5 sets (rest 1 minute)Chinups (rest untimed):5 x 5 setsThat's 50 chinups in this workout!16 kg snatch in gloves:10L/10R/10L/10R

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-21315179673046706502010-12-08T23:41:00.001-08:002010-12-09T00:16:09.706-08:00

I haven't logged last two sessions. During those I did front levers (can do it now with one leg extended for a few seconds), weighted chinups with 24 kg (several singles), hit a new latest chinups PR - 15 reps. Plus pushups and pistols at moderate volume. I am also trying to re-learn my handstand, it is ugly at this stage.Today I couldn't resist the itch and did some jerks with two 16s at 6 reps/

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com1tag:blogger.com,1999:blog-5480822794890043981.post-37516947662585183152010-12-04T00:47:00.001-08:002010-12-04T01:31:03.818-08:00

Flat back tuck front lever:4 sets of 5 - 10 secondsWeighted chinups:20 kg x 316 kg x 3 x 3Dips on bars:20 x 2 setsRomanian deadlift, 24 kg KB:20 x 2

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-10745090280700210422010-11-29T23:43:00.001-08:002010-11-29T23:49:12.364-08:00

I don't post all of my training lately, mostly because a lot of it is unstructured and happens away from home. I do pushups and pistols at work several times a week GTG style. It raised eyebrows at first, but by now most of my colleagues and nurses are used to it. Today I returned from work early and could train properly.16 kg weighted chinups:3 x 4 setsDips on bars:10 reps at slow tempo2 reps

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-13676169601431264602010-11-23T01:40:00.000-08:002010-11-23T01:57:17.343-08:00

12 kg weighted chinups:3 x 5Ring pushups:15, 15, 11

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-8545828833697043202010-11-19T20:59:00.000-08:002010-11-19T22:07:33.608-08:00

Today is the classic "when you are in a hotel and have no access to equipment" day. The feast for BW trainees. I am on call at a remote hospital. The theatre is covered by a very competent senior trainee, and I have to jusy be in the vicinity and be available for something horrible. After having lived and trained in South Africa the difference in definitions between these two countries are fairly

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-32169488505791218102010-11-18T01:54:00.001-08:002010-11-18T02:09:55.437-08:00

During the last week I was doing some GTG a la Pavel at work. Sometimes I do pushups between cases, yesterday I was doing pistols. Haven't done them for a while and feel quite weak, but did 9 reps per leg. Today short home session.Chinups:5 x 7 sets, rest 1.5 minDips on bars:10 x 3 sets, rest 1 min

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com2tag:blogger.com,1999:blog-5480822794890043981.post-76621917852142803592010-11-16T21:51:00.000-08:002010-11-16T22:05:09.392-08:00

Aspiring gireviks have for ever been inspired by monsterous numbers displayed by champions. Few days ago someone posted the video of Denisov making a new world record, 116 reps for long cycle with 32 kg bells. The numbers are without doubt impressive, however some math may reveal something we might miss.Denisov’s bodyweight is around 110-115 kg. The weight of the bells he lifted – 64 kg –

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com2tag:blogger.com,1999:blog-5480822794890043981.post-16558975001448790312010-11-13T18:33:00.000-08:002010-11-13T18:56:52.103-08:00

Went to the beach this morning. While there did three sets of pushups with variable width.10 (normal), 15 (wide), 10(diamond)Later:Dips on rings:11, 13, 1010 kg weighted chinups:2 sets of 3Dips on bars: 10 - normal speed2 (!) - 10 sec down, 10 sec up, 5 sec pause at the top)Slow reps have certain charm. Give a good pump too.Pullup top holds:20 sec x 2Hamstring stretching.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-89392839641229052252010-11-12T12:13:00.000-08:002010-11-12T12:53:57.318-08:00

I discovered Pavel when I was still living in South Africa, around 2003. In 2004 I moved to Australia, and my interest in Pavel's writings continued. I eventually bought Russian Kettlebell Challenge and Beyond Bodybuilding, among his other books. In 2005 I bough one 16 kg and one 24 kg bells, the latter one ugly sucker, one of the first productions of Kettlebells Australia.In retrospect I realize

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com6tag:blogger.com,1999:blog-5480822794890043981.post-74116623959049669492010-11-11T01:17:00.000-08:002010-11-11T01:37:19.272-08:00

Chinups:6, 6, 6, 6, 7.All reps slow and in good form.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-60653730154854461982010-11-10T01:40:00.001-08:002010-11-10T01:43:24.086-08:00

My back is getting better (after very unpleasant two and a half weeks), and I am carefully testing the ability to flex some muscles.Dips on bars:10, 10, 10, 13Lunges:5L/5RStill hurting a little when doing something involving lower body. Hopefully will feel ok for more serious workout by the weekend.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-74945757788802087462010-11-03T12:10:00.000-07:002010-11-03T12:13:52.394-07:00

I am working like a dog and in addition to my low back my neck is sore as well. Today I decided to do pushups after every patient I attend to. The reaction of my staff was amused and funny at the beginning. After several sets however one young nurse joined me and did a set too. It feels good: less of the tired feeling in the shoulders at the end of the day.Total:Pushups - 7 sets of 10 in

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-67561364968250915032010-10-27T01:35:00.000-07:002010-10-27T01:55:31.186-07:00

Two days ago getting ready for work I bent down to pick up my shoes. When I got up my back was absolutely fucked. I am walking around like a cripple and can barely move without shooting pain in the lumbar area. So for the next couple of weeks it's only upper body stuff.Chin-ups:13, 7 (both sets to failure)It is interesting that you start realizing the importance of some body part when it is

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com2tag:blogger.com,1999:blog-5480822794890043981.post-39595810441037773442010-10-22T18:38:00.000-07:002010-10-22T19:26:59.977-07:00

Reverse partial muscle-ups on rings:5 singlesYou assume the position on rings as if you're going to do dips. From that - descend until you just pass the transition point, reverse and finish where you started. I haven't done muscle-ups on rings for almost three decades and need some assistance work to get back to them. Muscle-ups are a great exercise, as well as time saving, combining the pullup

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-21518148759670298832010-10-19T21:46:00.000-07:002010-10-21T02:50:55.961-07:00

Ring pullups:5 x 5used false grip in couple of sets, it gives forearms tremendous pumpBB squats:62.5 kg x 20Surprisingly, today this was easy. May be something to do with the fact that I had unusually long sleep last night.Few more elements on rings: hanging leg raises (high), L-holds etc.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-56544775058356169392010-10-15T21:42:00.000-07:002010-10-15T22:10:58.543-07:00

I am starting back with GS. I have been in correspondence with Sergey Rudnev who kindly advised me on the training program on jerks, suitable for my life style, age and physical condition. I am not at liberty to publish the program here: Rudnev is associated with a certain GS organization, and by training others makes his living. You are welcome to follow it here.I am planning to do GS training (

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-41859701289453136812010-10-13T22:07:00.001-07:002010-10-13T22:17:51.260-07:00

As I mentioned, I am currently doing exercises other than GS, one of them - pullups, on rings or bar. With my innate urge to research anything I do I was searching the Net for the info and came across a very interesting exerpt from Sommers' "Building the Gymnastic Body" The quote in question relates to inproving pullup reps:"Many people believe that an easy way to increase your repetitions in the

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-66580090872731120362010-10-13T01:48:00.001-07:002010-10-13T01:52:10.296-07:00

I am enjoying my GS off time. Yesterday my friend finally fixed up the rings to their permanent place and today I did some long forgotten stuff: pushups, flys, straight body raises, pullups in L and some other elements. My wife joined me in this venture and it seems she got a good workout.Rings are unstable and that's why anything you do on them has double effect. Flys, for example, load the

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-8538726934509350252010-10-09T00:53:00.000-07:002010-10-09T01:21:34.559-07:00

BB squat:50 x 372.5 kg x 5 x 2Chin-ups:11, 8Dips on rings:11, 7

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-26895215528315974652010-10-01T22:37:00.000-07:002010-10-01T22:59:46.300-07:00

BB Squat:50 kg x 370 kg x 5 x 2 setsDips on rings:BW: 12, 13Hanging leg raises:10, 11For me squat has one very practical side: it is faster to set it up. The bar is sitting in my power rack, and all I have to do is to put some plates on (with my strength it's not much either!) As opposed to deadlift: unload the bar in the rack, take it out, load some plates (awkward), then do everything in

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com3tag:blogger.com,1999:blog-5480822794890043981.post-32675993172318883762010-09-27T17:22:00.000-07:002010-09-27T17:55:42.192-07:00

I seem to have run out of fresh articles on GS. It's one of problems with fringe sports - not much research. Also, those who train don't mind to stick to old methods.As I mentioned earlier I decided to take a little break from GS. Just to start moving my joints in other directions. It is also useful to get detrained a little, so that the body starts responding to training again. Consider it a

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com1tag:blogger.com,1999:blog-5480822794890043981.post-42052295420909265862010-09-25T21:15:00.000-07:002010-09-25T21:29:59.821-07:00

After reading IGx thread on BW training I recalled that my wife bought a pair of gymnastic rings more than a year ago. I got them out and hung them on the bar of the power rack. My younger daughter joined me, and we played with various stuff: dips, pullups, pushups, Bulgarian pushups, Ls etc. Very cool and very taxing. BW exercises are really good, either for variety or even for as stand alone

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com1tag:blogger.com,1999:blog-5480822794890043981.post-30654005135402007082010-09-21T02:51:00.000-07:002010-09-21T02:55:33.035-07:00

I am still sore from multiple deadlifts. The last thing I want is to injure my back again. So today only bodyweight exercises.Handstand pushups:5, 4, 4, 5, 3, 3, 5, 5, 6, 3, 1Alternated withHanging leg raises:8, 5, 5, 5, 5, 5, 5, 8All in 20 minutes. My arms are strong enough to do more HSPUs, but the problem is the pressure building inside my head. I haven't done them for a while, so should take

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-20089208787177021952010-09-18T19:57:00.000-07:002010-09-18T20:22:21.440-07:00

Deadlift:70 kg x 575 kg x 5 x 10 setsChinups:5 x 5Did the workout Bryce Lane style, in 20 minutes. Did chinups between some of the deadlift sets. Even though the weight is fairly small the fatigue accumulates.I want a bit of rest from GS. To move my body in other ways. Variety - more fun, easier to stick around. Hopefully deadlifts will give me a bit of strength so that I will be able to handle

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-90898771420020283542010-09-17T03:56:00.000-07:002010-09-17T03:58:47.112-07:00

2 x 24 kg jerk:10 x 2I was on call yesterday and finished working at 4 a.m. Managed to sleep until about 10 a.m. and the whole day was feeling a bit down and irritable. Pushed myself to lift at least a little bit, to keep the memory alive. Planning to have a good workout weekend.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-24807109053153367752010-09-13T23:13:00.000-07:002010-09-13T23:15:47.578-07:00

4 km outdoor runDid it with my 13 year old daughter. Summer is coming, and it is really nice to run along the beach. Slow run, no great effort. The route is up and down, like most areas in Sydney.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-32445280240890477732010-09-13T23:06:00.000-07:002010-09-13T23:13:43.037-07:00

BB Deadlift:70 kg x 580 kg x 290 kg x 2100 kg x 2105 kg x 1107.5 kg x 1Chinups:5 reps x 4, rest 1 minute24 kg KB:OAC&P: 3L/3R x 2Loaded OAC&P: 3L/3R x 2Double MP: 5 repsLoaded OAC&P: clean and press one KB while holding KB of similar (or not) weight in your free hand. I find it useful when I don't feel like going heavy but still want to get decent load. I have a problem with cleaning heavy

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-20303498495192416712010-09-10T23:13:00.000-07:002010-09-10T23:51:13.758-07:00

2 x 24 kg jerk:5 reps/min43 reps/ almost 9 minutesStill stuck around 45 reps.For the heck of it:12 kg vertical lift:20 reps (10 each arm)30 reps (15/arm)Fun. Gives you quite a bit of pump, useful for the beach season.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-80685456912171261712010-09-08T00:51:00.000-07:002010-09-08T01:32:09.811-07:00

I think I had some sort of bug last week, and that's the reason my lifting was so weak. My wife is complaining of daily headaches and general feeling crap, she probably got it from me, while I probably brought it home from work. I still have lingering headache, though light enough to be able to train. Still going to avoid serious strain.2 x 24 kg jerk:1 min/10 rep sets x 6rest 1 minuteBarbell

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com2tag:blogger.com,1999:blog-5480822794890043981.post-70989785726005787482010-09-04T23:55:00.000-07:002010-09-05T00:36:23.767-07:00

Let's try today...2 x 24 kg jerk:6 reps/min5 min/30 reps2 x 24 kg jerks:10 reps/min10 x 3Slightly higher speed on the main set and a few "sprints", for the sake of variety. Will revert to the usual 5 reps per minute the next session.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-72575337210486526612010-09-03T19:29:00.000-07:002010-09-03T19:42:53.282-07:00

I noticed soon after the last workout that instead of 15 kg plates on my barbell I had 25 kg. So all lifts are actually 20 kg heavier. I was wondering at the time why 60 kg deadlift feels sort of heavy.I did not touch the KBs the whole week and hardly have time to train today, the reality of many amateurs. That's why I smirk at the motivaional remarks of many coaches: "do you have what it takes",

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com2tag:blogger.com,1999:blog-5480822794890043981.post-51081924147006523962010-08-28T20:42:00.000-07:002010-08-28T21:31:50.678-07:00

GPP sessionBarbell deadlift:50 kg x 560 kg x 570 kg x 560 kg x 560 kg x 560 kg x 560 kg x 560 kg x 560 kg x 5

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-32415777926029984112010-08-27T20:26:00.000-07:002010-08-27T21:02:41.738-07:00

2 x 24 kg jerk:9 minutes(!) @5/imntotal - 45 reps, new PR32 kg OAJ:10L/10R

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com2tag:blogger.com,1999:blog-5480822794890043981.post-89861992018161412342010-08-23T04:19:00.000-07:002010-08-23T04:20:37.482-07:00

LSD:1 hour, 8 kmHaven't done a meaningful distance for a while. Hard but feels good.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-78367589138725365052010-08-21T19:35:00.000-07:002010-08-21T20:16:13.749-07:00

2 x 26 kg jerk:2 min/10 reps x 5BB Deadlift:50 x 360 x 370 x 5 x 22 x 26 kg farmers walk:1 min x 2For the sake of variety I decided to change the workout, increase the weight and do repeats instead of long sets. Going heavy feels good and forces the technique. Doing shorter sets gives a bit of a mental break from the grinding nature of GS.Deadlifts. It seems that box squats hurt my back as it

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-24597356991180910612010-08-20T03:17:00.000-07:002010-08-20T03:44:31.906-07:00

24 kg snatch:switch every 10 reps40 reps total, what a wonderful result!Was planning to get over 100 reps, however not feeling strong enough. Going to take it easy.24 kg two armed swings:20 x 2

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-18250289609651497102010-08-19T02:21:00.000-07:002010-08-19T02:36:54.132-07:00

2 x 24 kg jerk5 reps/min, 8 min, 41 repsNew PBWould be nice to do some assistance work but have to go fetch my daughter from the violin lesson. Realities of amateur sports life...

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-7402048368551115562010-08-14T23:54:00.000-07:002010-08-15T00:45:45.830-07:00

I have decided to rotate between jerk, snatch and assistance days. Today is the assistance day. +/- 3 km run/walk2 x 24 kg alternating holds:15 sec overhead/rack6 reps/3 min5 reps/2.5 min32 kg two-armed swings:20 x 332 kg OAJ:switch every 5 reps30 repsBox squats:70 kg x 580 kg x 590 kg x 580 kg x 5

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-26162318054258123382010-08-14T00:26:00.001-07:002010-08-14T00:57:53.574-07:00

24 kg snatch:switch every 10100 reps/7 min 45 secNot feeling too well today, will call it a day.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-35765015379071369832010-08-12T23:56:00.000-07:002010-08-13T00:23:33.206-07:00

2 x 24 kg jerks:5 reps/min, 7 minutes/36 repsGetting back to my pre-holiday numbers.32 kg OAJ:10 L/10R

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-31129942610607474112010-08-10T01:13:00.000-07:002010-08-10T01:14:07.192-07:00

5 km treadmill run

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-76975001641432374392010-08-08T15:34:00.000-07:002010-08-08T15:41:44.248-07:00

2 x 24 kg static holds:15 sec rack/overhead8 reps2 x 24 kg bumps:30 x 232 kg two armed swings:20 x 2Box squats:50 x 360 x 370 x 580 x 5Took it easy today as I haven't done volume in a while. I decided to add box squats to my routine, for getting overall strength up. Today I was using the bench which is slightly above parallel, should find something lower.More specifically for gs - I am going to

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com0tag:blogger.com,1999:blog-5480822794890043981.post-53819386867248358342010-08-07T00:23:00.000-07:002010-08-07T00:31:00.942-07:00

Today I participated in my first GS competition. Mind you, altogether there were four competitors, but this nevertheless was max effort for me. Everyone produced impressive numbers - Anthony went over 100 in jerk and over 70 per hand in snatch, while Mick did something like 80 reps with long cycle, both with 24 kgs. One competitor, 49 year old Shaun, performed in biathlon with 16 kg and did about

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com5tag:blogger.com,1999:blog-5480822794890043981.post-83106948096786170262010-08-03T01:22:00.000-07:002010-08-03T01:47:01.876-07:00

2 x 24 kg jerk:5 reps/min, 6 min/30 reps24 kg snatch:switch every 10 reps:40 reps totalOn Saturday I am going to the GS comp. My results are very weak, the consequence of holiday and three week break in training. But hell, I have to start somewhere, even with neasly numbers. Will post the results on the weekend.

Eugenehttp://www.blogger.com/profile/15276501339653910749noreply@blogger.com8