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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 4 2007 14:31:34
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drewsky
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Got up today and I am hurting! However strength still needs to be worked on so I'll do a little low volume deads and what ever else I think I can work in
Eating
40g whey and coffee, then 20mins later; oats, coconut, peanut butter, milk. 1 krill and 4 fish oil caps
Salmon and broccoli
Train: peri workout nutrition 60g whey 60g malto, 60g dex
PPWO: Oat and egg scramble with vegetables
Planned: Chicken breast and large salad, walnuts
Planned: Sashimi (in the city today), seaweed salad
Planned: low fat chili and salad.
Planned: small MPC shake with flax oil before bed.
Training
Deads: 7 sets of 3 reps
Went OK managed to gingerly work up to 155kg for 3 @ body weight of 81kg on deads. Not setting the world alight but also not bad 1st time back after back injury
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 4 2007 18:57:50
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drewsky
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Cheers mate. Here's hoping. Push presses are fine at 85 now so I think the back is getting there.
Regarding PB's..... Hmmmm don't really mean much as I don't them anywhere near full time and only do the full movements to keep the technique up - they are used purely as an adjunct but....
without further adieu.....
C&J ~ 115 (though TBH my best power clean is really not far behind)
Snatch 80 (I've always been terrible as I don't have the useful range of motion in my shoulders. Excuses, excuses)
All of them at different times and various BW's but all around 75-85kg
Ugly, I know. I am aware of where a lot of the sticking points are, the drop under the bar on both lifts for example but, frankly unless I get round to doing these movements with and eye to competition they aren't going to get hammered out properly simply because I don't do them, the 'power' and hang versions are better considering my goals, injuries etc.
Right, excuses over!
Regarding the diet... I wouldn't call it paleo but I do see the reasoning behind a lot of what these type of protocols push. I eat
Lots of veg
Lots of lean meats and fish
Fruit in good amounts
Nuts, seeds and other oil sources & high quality dairy as needed and
Whole grains, beans etc around breakfast and after training.
It works for me, it is not what I espouse for my clients.
< Message edited by drewsky -- Jul. 4 2007 18:58:14 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 4 2007 23:01:35
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Rusev
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hi Drew 80-115 lifts good enough for a league match and 155 deads back injury cant be too serious. nice do you have a coach to check your technique ?
checked out your first page with the abreviations SSCW and so on, little tip we are mostly lazy baskets to keep looking back on this just put say cardio bike would be easier (well for a thicko like me anyway)
i will be keeping an eye out- may need your help to i used to compete at 70k went up to 90k at xmas with very little training would like to get down to 77k class comp in december weigh about 85 at present
diet
tea no sugar or water throughout day (manual job walking/gardening various)
breakfast - weetabix
snack - banana or yogurt
lunch- chicken/cous cous or salad
snack - sometimes chocolate apple
dinner- pasta or rice with chicken or fish veggies
trying to mimimise bread at moment and have smaller portions and up the cardio bike in the garage now helps
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bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 5 2007 11:13:57
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drewsky
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Rusev,
cheers for dropping in and cheers for the comment on the lifts. I am surprised at the deads as I haven't been able to hold my arm over my head whilst standing without doubling over in pain for the last 8 weeks!
Without going to much into the diet side of things it looks like you could use some help in the Diet & Nutrition forum (or from Healthy Action of course!), before giving too much info I like to know a little more about lifestyle and why someone is eating the way they are but I would say that
1) get down to your target weight at a reasonable rate and well before the event. Sure staying at a higher weight is great psychologically - you are used to bigger lifts and standing in front of heavier bars but last minute weight drops are a killer for performance
2) keep a food diary for a week and look at it yourself in terms of
Food group choice: are you getting the right types of foods?
Food amounts: are you getting too much of anything considering training and lifestyle?
Meal timings: little and often spread out evenly or more grouped together in the evening for instance?
Nutrient timings are you eating carbs at what could potentially be the wrong time?
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 5 2007 15:19:00
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drewsky
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This is a mostly strength endurance and lactate type workout that I just did.
Warm up:
15 min walk with 16kg kettle bell
Range of motion drills
KB Clean and press x5, x5, x5 each side
KB Snatch x10, x10
Dumbbell snatch 40kg x 2, x2 (each side)
Workout:
four times without stopping
* 500m row
* 16g KB swing x 21
* Pull-ups 12 reps
Then a superset of
Bent press x10 x10 x10 (each side)
Leg raises: x15 x15 x15
KB Circles x15 x15 x15 (15 clockwise then the reverse = one set of 15)
Warm down
15 minute walk home with KB and kit weighing me down
Tough one. I think I will do a 'beach' workout tomorrow.....
< Message edited by drewsky -- Jul. 6 2007 13:48:27 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 5 2007 15:37:31
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drewsky
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In clinic and very busy today so no time to give full details suffice to say I am following my golden rules
Lean protein and lots of veg with all meals
Fruit and nuts in reasonable quantities
PUFA's every day
Starchy carbs mostly around workout (or 1st thing depending upon day, goals, bodycomp etc)
Solid peri workout nutrition
LOTS OF WATER.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 5 2007 16:17:09
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mishima
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As i said earlier, i'll say it again, i do like your feeding process since it is a bit like what i've been eating for two years.
My rules : not to eat what couldn't have been eaten two centuries ago.
Rejecting all processed foods.
Fats in reasonable quantities yet bad fats from meat along with both linoleic and linolenic acids, almonds, olives, fat fish from cold water, nuts, advocados, peanut butter.
No milk but soy milk, dairy products in very spare quantity, i live in France and cant skip'em for long 
Proteins as lean as can be, yet every sources, eggs, turkey, beef are those that comes up on a regular basis.
Complex carbs post work out and first thing in the morning only, mostly oats, red beans, lentils, pasta, rice.
A couple of fruits a day, veg would basically be spinach, brocolis, carots and tomatoes.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 5 2007 16:27:54
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nico
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quote:
ORIGINAL: mishima
As i said earlier, i'll say it again, i do like your feeding process since it is a bit like what i've been eating for two years.
My rules : not to eat what couldn't have been eaten two centuries ago.
Rejecting all processed foods.
Fats in reasonable quantities yet bad fats from meat along with both linoleic and linolenic acids, almonds, olives, fat fish from cold water, nuts, advocados, peanut butter.
No milk but soy milk, dairy products in very spare quantity, i live in France and cant skip'em for long
Proteins as lean as can be, yet every sources, eggs, turkey, beef are those that comes up on a regular basis.
Complex carbs post work out and first thing in the morning only, mostly oats, red beans, lentils, pasta, rice.
A couple of fruits a day, veg would basically be spinach, brocolis, carots and tomatoes.
amen.
The above two posts (sorry, no idea how to quote two different people  ) just sum up nutrition for anyone who can't see the wood for the trees (all of us sometimes!)
< Message edited by nico -- Jul. 5 2007 16:45:59 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 5 2007 17:20:45
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drewsky
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It's certainly simple and will work for a lot of people but, as there is a lot of different goals and people out there, by no means all. It's just a way of eating that I have put together for myself, the culmination of a lot of study and experimentation. Not all are set in stone.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 6 2007 13:47:32
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drewsky
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Train: today I have planned
'Beach Workout'
usual warm up.. a little cardio, range of motion stuff and some more ballistic movements then;
20 Rep squats 2 sets
a1 Flat bar bench 4x6-8
a2 rope pull to neck/high row 3x12
b1 Incline DB bench press 2x12
b2 prone incline lat raises 2x 15
c1 DB bicep curls 2 x12
c2 Gironda swings 2x12
d1 ez bar tricep extension 4x6
d2 ez bar bicep curls 4x8
Eating
30g whey then 20 mins later
Veg omelet (and I mean lots of veg)
Quark, yogurt with walnuts and berries mixed in
Salmon steak w/ mange tout and roast veg
PeriWO as usual
Train in the city @ 2 ish
PeriWO as usual
PPWO: home cooked steak, lots of sushi and an apple
Chili with beans, cheese, and a fair bit of 'Peppers of Key West, Sauce No. 1' chili sauce (best chili sauce in the world) +
large baby spinach salad and
a beer for desert
Fish of some sort & veg
MPC Shake with ground almond and flax.
Through the day, lots of water, green tea, a little beer and possibly a woodford reserve.
< Message edited by drewsky -- Jul. 6 2007 14:11:50 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 6 2007 19:37:18
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Rusev
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thanks for the tips, i have a rough idea im not into it that deep (although i know i should be) im my own worst knightmare i eat clean for a while lean skinless chicken and that. then i eat something silly.
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bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 6 2007 19:48:55
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drewsky
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quote:
ORIGINAL: Rusev
then i eat something silly.
Such as? Is it something in the cupboards at home in the kitchen or something you get from a place near work?
If it's from home you can either 1) pay for me to come round and do a kitchen once over or 2) just throw out all the crap from the fridge, cupboard etc yourself. I prefer option 1, your pocket will prefer 2!
If it's from a place near work or somewhere where you go regularly (gym, club etc) then identify 4 alternate meals you can get there that conform to your body comp (and health!) needs, write them down on a piece of paper, and only allow yourself them. If needs be go to a different place.
If you mentally draw a line in the sand (either go round the kitchen or write a list) compliance to the plan becomes easier. Once you are good most of the time (80-90%) then you can be bad some of the time.
The bottom line is it is all about self control. Exercise that control.
< Message edited by drewsky -- Jul. 6 2007 19:49:18 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 9 2007 16:04:23
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drewsky
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WEEKEND: OFF
Generally I don't train at the weekend so diet is high protein, moderate fat and low in starchy foods.
went and saw the Tour... amazing, truly amazing athletes.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 9 2007 16:52:29
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drewsky
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Monday 9/7
EATING
Quark, frozen berries, some almonds, fish and krill oils
Train
PWO as above
PPWO: Japanese type chicken soup with loads of wholewheat soba and veg in.
Kippers and lots of salad, apple.
Planned: Steak, broccoli
Planned: Coley and green beens with butter and olive oil on top. Fish oils
Planned: Dinner: Don't know yet!
Planned: Before bed: MPC shake, flax oil, psyllium husk and green powder
TRAINING
Strength/power/lactate: mostly vertical plane moves
Warm up: 10 min walk and a few oly drills, range of motion stuff and a few light snatches
Cluster 1: 4 rounds done continuously with as little rest as possible until done
Front squat and press: 50 x 10
Pull up (semi sup grip) bodyweight x 8
Power cleans: 50 x 8
Burpees x 15
rest 4 mins
Cluster 2: 4 rounds done continuously with as little rest as possible until done
Sumo dead lift high pulls 50 x 10
Dips BW x 15
Pull ups (palms away) x 5
Row 500 m in less than 2 mins
Warm down: crawl to changing rooms.......
After one week I am feeling much better but for several weeks to come I am trying to get the fitness back up, once I am satisfied I will then drop the volume a little, increase rest and hit the big movements with more weight.
< Message edited by drewsky -- Jul. 9 2007 16:53:03 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 10 2007 16:53:02
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drewsky
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Training
Steady state cardio.... 40 mins
prehab work
Eating
no time for details but today is a low carb day so mostly....
Meats, leaves, nuts and seeds
(and some fish oils)
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 12 2007 12:36:33
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drewsky
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Ignoring the tumbleweeds that blow through this journal.....
11/7
Training
Warm up:
5 min cross trainer and then the 'Bergner' warm-up + a few light sets of the below
Work sets:
I don't know why I did this to myself.....
10 sets of 3 reps
once one set of an exercise was done I then moved onto the next with no or minimal rest.
bench: 85kg
bent over row: 95kg
back squat: 110kg
Brutal.
The clusters etc are really good not only improving my strength endurance but also knocking off the 'rust'. Sometimes you forget what real effort is in the gym.
< Message edited by drewsky -- Jul. 12 2007 12:40:29 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 12 2007 15:20:53
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drewsky
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12/7
TRAINING
Here's one I stole from the grapplers
deadlift
Rom. deadlift
bent over row
cleans
front squat
push press
back squat
good mornings*
done as a clusters which means not letting go of the bar at all.
Warm up
empty bar for 10 reps of cluster then
Work sets
50kg for 3 sets of 6 reps and then 5 reps,4,2,1 with 90 seconds rest between clusters.
* ended up substituting 20 crunches aftyre first set due to back injury
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 13 2007 17:25:47
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drewsky
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13/7
still dehydrated from Aikido last night - jesus it was hot - but I trained with a mate today so
Training in the a.m.
5 min run to gym, Bergner warm up + range of motion drills.
Mostly snatch work with a bit of 'beach training'
Power snatch
50kg x 3 for 4-5 sets
60kg x3 for 3 sets
overhead squat and snatch pulls
then
a1 incline DB bench,
a2 DB rows,
b1 push press,
b2 pullups
close grip benching to finish off.
< Message edited by drewsky -- Jul. 13 2007 20:12:16 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 9:26:41
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dannywooly
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quote:
ORIGINAL: drewsky
2/7th Eating:
1) Veg omelet
2) 3 kippers celery sticks with peanut butter. Apple.
3) Salad: mixed leaves, walnuts and seeds, leerdammer light life chunks a few grapes grapes.
4) After workout whey:malto:dex... 1:1:1 ratio*
5) PPWO Wholewheat spaghetti, low fat homemade tomato and veg sauce, 250g lean steak. Berries in yoghurt.
6) Dinner: Chicken caesar salad, glass of red. Pear.
7) Before bed: 40g milk protein concentrate, 1 tsp chopped almonds, ground coconut, greens powder.
* normally I'd have a little before & during and the rest after but unless given the training I am doing there is no point – it would just bounce.
You see this is interesting your PPWO, i have been a big fan of chilli and basmati rice PPWO or like the above spagetti bol, but fats PPWO are advocated on this forum as a big No No, and the fat in 250g of mince is a lot espeically when mixed with carbs and protein calories. Whats your thoughts on it?
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