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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 17 2007 12:09:22
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drewsky
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16/7
Took the weekend off training but Monday was impossibly busy due to my giving a seminar to a load of ultra endurance cyclists so no training and diet had to be quick and easy.
Below is what I had it's a good example of how, with a little fore thought and preparation you can have a perfectly god diet when you are up against it.
Eating:
Breakfast:
Milk protein concentrate with green tea base, berry and green powder, orange on the side. Krill and fish oils
Lunch and Dinner:
Pre-prepared meals pulled from the freezer - homemade of course. Both had loads of lean meat and veg.
Snacks: - 3 throughout the day
Chicken breasts and beef jerky.
Apples (portable, no prep time and easy to find!),
Celery stick and peanut butter and cottage cheese
Nuts and seeds,
Oat biscuits,
Dried berries
Training:
None. Gutted.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 17 2007 12:49:40
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drewsky
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17/7
Tabata
Considering the training I am doing I couldn't avoid this any longer – not matter how I tried, which is a shame.
If you goal is to be able to do a lot of work over a sustained period of time with minimal rest then this is the exercise protocol for you. It is incredibly popular with combat athletes and something wrestlers/grapplers as well as MMA competitors use regularly.
for those not familiar with tabata it is this
20 seconds work
10 seconds rest
repeat
You chose the movement and how many rounds you want to do but 15 is the common on seen, you may want to start off with less: it's a full, hard workout in 7.5 minutes.
The problems with tabata
Doesn't sound incredibly difficult after all its short for 1/3 of the time you are just stood there but let me say it is some of the toughest workouts I know. Now, part of the the problem is this:
1) Movement choice: tricep kickbacks are not a valid choice here, the movement should be a large compound exercise (i.e. not bench press) but there is also another problem:
2) Ego: You are just not going to able use that much weight, you have to be really careful with loads here – a few percent too optimistic and you aren't getting through round 5.
Will this put a training stress on the muscle though - YES!
Remember training stress is both recruitment of the higher threshold motor units but putting a load of stress through them and also fatiguing motor units. It also causes a huge systemic reaction due to the sheer difficulty of the task.
You will also frighten the people you are down the gym with.
Exercise choice
Common choices of movement seen include
back squat
front squat (real tough one)
Dumbbell thrusters – a squat with and overhead press (tough in a different way - a great choice I think)
Deadlifts
sumo deadlift high-pulls
rowing (on the ergo)
Sprints (well, fast runs)
Cleans and jerks (don't really recommend this as your form goes to sh!t after about 3 rounds, oly lifts are really all about form)
Warning
A word of warning though it is an advanced technique and not for everyone, though it is used regularly by some it is regularly but not often! Once every 3 weeks is enough for most and think long and hard about loads used and form when doing them.
Training
Warm up
All with empty oly bar
2 x 10 rep cluster
Front squat
Over head press
Olympic style good mornings (full extension and up on toes)
Rows
Cleans and press
Back squat
Then a few overhead squats and snatch presses
A little breather with some range of motion mobility work – especially for hips, lower back and shoulders
then on into the tabata.....
Work sets.
15 rounds of tabata bar front squat & press (thrusters) with Oly bar + 20kg. Bar was held in the catch position when resting.
At round 8 I just hard to go down to olybar + 15kg. I was shot.
I couldn't count the reps on the different rounds (it was all I could do to count the rounds!) but if you have a training partner then this is a useful thing to do for comparisons sake and also to see where you start dipping in performance.
Warm down
More range of motion drills.
I won't be doing this again for a while, thank god!
Eating
Fairly low carb today...
Oats and milk protein concentrate with berries
Train
Post workout shake
Chilli and a little whole rain rice, a pear. Fish oils
salad with steak
Planned: Chicken stirfry - no rice of noodles,
Planned: tuna with onions, cumin, salsa, and avacado. Fish oils
Planned: Off out to dinner with the missus
Planned: MPC, coconut, almonds, berries. Flax oil.
< Message edited by drewsky -- Oct. 3 2007 12:17:05 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 17 2007 12:55:26
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dannywooly
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quote:
ORIGINAL: drewsky
Planned: tuna with onions, cumin, salsa, and avacado. Fish oils
That sounds nice and i have some light salsa left!! hmmm Avacado!
quote:
Planned: Off out to dinner with the missus
I have a wedding to goto this week (not mine) so will be an interesting diet weekend!
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 17 2007 13:34:46
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drewsky
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Nice demo of tabata herewith lots of different movements/exercises used
http://media.crossfit.com/cf-video/CrossFit_TabataFGB.wmv
Nice music choice......
The woman in there would put at least the half the guys on this site to shame performance wise.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 17 2007 14:08:19
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drewsky
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quote:
ORIGINAL: dannywooly
quote:
Planned: Off out to dinner with the missus
I have a wedding to goto this week (not mine) so will be an interesting diet weekend!
It's times like these that you pan to go off plan. You do that by being good for most of the time elsewhere. That way you can be 'bad' and not have to worry either - best of both worlds you see?
That said when I go out I usually don't go stupid - especially if I know I have a few work lunches coming up. Sometimes I do though; we're not machines after all, you have to live life.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 17 2007 23:15:07
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Rusev
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quote:
Not sure how good it would be for you from the sport point of view. Clusters training similar to the above leave you pretty fatigued so I would exercise a little caution when using them especially in the run up to competition.
Having said that they are great and I would recommend them to a lot of people, possibly in your case after a competition phase to increase certain facets of fitness and also to change things up and have some fun. Not sure 'fun' is the right word!......
no fun probably is the right word any fitness exercises to loose weight - not intending to compete until December
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 18 2007 15:25:19
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drewsky
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Well I would have thought you'd be OK to drop these in every so often - probably towards the end of the training week i.e. before a rest day(s). If you have a coach they will be better placed to advise here though.
Obviously you'd phase them out on the run up to competition.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 18 2007 15:30:50
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drewsky
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18/7
TRAINING
as per 2/7
10,9,8,7,6,5,4,3,2,1 reps of the following complex (without stopping until I had to!)
Piston Press: 2x 30kg db's (alternate presses at 45 deg angle on the side of a swiss ball)
Front squat: 60kg
Box Jump: 20 inch
Pull-up: bodyweight
Deadlift 60kg
1.15 quicker than last time but i actually feel I could have gone faster as I wasn't as winded as last time but as I was already fatigued form yesterday.
What a difference 2 weeks hard training makes!
Followed by leg raises: x20, x20, x20
< Message edited by drewsky -- Jul. 18 2007 15:32:43 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 19 2007 15:10:43
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drewsky
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19/7
TRAINING
Warm up: a few empty oly bar clusters of 10 reps deads, presses, cleans, front sq, back sq, rows.
'Bergner' snatch warm up empty oly bar x 2
a couple of sets of overhead squats 8 x 40kg
Power Snatch
2 sets of 50 x 3
4 sets of 60 x 3
Power C&J
3 sets of 80 x 2
3 sets of 90 x 2
Deadlift
5 sets of 140 x 5
all sets above with minimal rest.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 21 2007 14:10:39
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drewsky
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20/7
Training
Warmup
Empty oly bar clusters with large range of motion
PC&J working up to 80 for 2
P Sn working up to 65 for 2
Beach workout (but with a nod to the conditioning aspects):
Complex of
Bench (elbows flaired), 70 x 12, 70 x 12, 70 x 11
Rows, 70 x 15, 70 x 15, 70 x 15
20 Rep squats, 70 x 20, 70 x 18, 70 x 20
Loaded the bar, did the bench, stood up did the rows, cleaned the bar and re racked it, wheeled bench away and ducked underneath and did the 20 squats.
10 second rest and repeat, 10 second rest and repeat.
3 mins rest
Dumbbell bicep curls
Dumbbell triceps extension (lying down)
45 degrees rear lat raises
Again, all done in quick succession
Did not feel good, not good at all.
< Message edited by drewsky -- Jul. 21 2007 14:16:43 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 28 2007 22:10:00
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BARBUDA
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Hi mate!
hope things are all well with you.
Have you ever done thick bar work Drew?
Im thinking of buying one, just wandering if you have any experience or know of any benefits other than more forearm recruitment?
Im thinking it will be a nice extra tool in the box for my goal of being a good athlete!
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 29 2007 11:57:00
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S_T_E_F
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Had a look at first page and last one, didnt have time too go right through but i see your using kettlebells.When i worked at the gym one of my colleuges took my through a routine using these and i was thoroughly impressed with the workout.
Some wicked fancy names popping up for movements here aswell, you look like youve got a very wide range of excersises to rotate..interesting journal, wil be good to keep an eye on this.
Do you have an online excersise database with pics and info on these movements by any chance.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Aug. 3 2007 10:15:08
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drewsky
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Urgh..... long time no log...
Busy busy but the training hasn't suffered too much. A sample of the training from the last couple of weeks includes
70kg
20 rep squats
12 rep bench press
15 reps bent over rows ...... three rounds for time then
50kg
10 Speed deads (snatch grip)
8 push press
8 Pull ups (semi sup grip)...... three rounds for time
I've had more fun in the weights room!
Another one:
24kg kettle bell
Swing 10 reps
C+J 5 reps each side
Squats with the kb in the cleaned position 8 reps and side
clapping push-ups 8 reps
circles with kettle bells 15 circles each way
bent press 8 reps (with 16kg KB)
4 rounds with as little rest as possible.
Last Monday:
50m sprints
8 sprints with 45 seconds rest between.
Enough is enough though........
I am loving the whole strength endurance lactate type stuff but I know that after a while the improvements start to plateau and if I continue doing this much I will just end up injured. You simply can't do that much of this type of training with all the dodgey reps, poor motor control etc that the fatigue they involve without getting into problems.
I'll be going back to more strength training in the next 2-3 weeks.
Probably something like
Monday: 5x5 vertical full body training (variations on the push press, pull up, dip & deadlift)
Tuesday: Some type of cluster, complex or kettle bell training
Thursday:3x12 horizontal (row, bench & squat variations. Not much bench though)
Friday: Olympic lifting, pad work, prehab
That should be good for 4 weeks or so before I change up.
I'm also going to be experimenting with a very low carb diet. I am going to try out some low/no carbohydrate peri-workout protocols.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Aug. 3 2007 10:37:54
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drewsky
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quote:
ORIGINAL: oarornothing
Hi mate!
hope things are all well with you.
Have you ever done thick bar work Drew?
Done a few sessions but spread out so no real training just to experience it really
quote:
ORIGINAL: oarornothing
Im thinking of buying one, just wandering if you have any experience or know of any benefits other than more forearm recruitment?
Im thinking it will be a nice extra tool in the box for my goal of being a good athlete!
Yeah, it's just that; a tool. In a similar way to kettlebells it's one of those things that carries with it and bit of a hard arse reputation so is gaining in popularity (obviously not as much as KB's) but it really is just another tool and IMO not really that much of an important one - for 99% of people anyway
< Message edited by drewsky -- Aug. 3 2007 10:38:23 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Aug. 3 2007 10:53:19
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dazzz
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hi drew
i notice you train for speed/agility
do you also have goals regarding asthetics or is it more health orientated?
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i didnt even get to your goals, but know what you are doing is neither good for man, beast or dead donkey (toxic toffee)
my journal http://www.muscletalk.co.uk/m_1124665/mpage_3/key_/tm.htm
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Aug. 3 2007 11:33:52
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drewsky
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quote:
ORIGINAL: S_T_E_F
Had a look at first page and last one, didnt have time too go right through but i see your using kettlebells.When i worked at the gym one of my colleuges took my through a routine using these and i was thoroughly impressed with the workout.
Some wicked fancy names popping up for movements here aswell, you look like youve got a very wide range of excersises to rotate..interesting journal, wil be good to keep an eye on this.
Do you have an online excersise database with pics and info on these movements by any chance.
Cheers mate,
Yes, KB's can be useful but I think you soon reach a point where you have got to the max safe/useful loading and it's just a case of cycling them in and out or your training or increasing the reps/duration to push the conditioning benefits.
As for the movements I just use what is in my head, things I have picked up from others in the business over the years etc so sorry, no, there's no database I use. I wouldn't say I have and encyclopedic knowledge but there are a few useful things in there!
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Aug. 3 2007 11:56:25
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drewsky
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quote:
ORIGINAL: dazzz
hi drew
i notice you train for speed/agility
do you also have goals regarding asthetics or is it more health orientated?
Hello mate,
health first, fitness second and then looks last. I'm an ugly bugger so I find it works best that way round, avoids disappointment....
Health: the proper integrated function of organs, tissues and physiological systems. By eating correct food choices to support the above you have the basis of performance - the real meaning of fitness
Fitness: The ability to do work. You can only get yourself really fit if you are healthy so that is the foundation upon which this is built.
Physique: this is the upshot of having a fit healthy body. How can you train intensely if you aren't fit, how can you get fit if your aren't healthy?
Sure, I've met some guys with great physiques that basically lived off supplements, who's diets and (health based) training was really really bad. These guys are generally in their early 20's and often taking AAS. OK so they look great but more often than not when you bump into them a few years later or hear about them from an acquaintance they have broken down or gotten ill and now look like sh!t.
I want to be relatively strong, fast look good now. I also want to be this way in 20 years time.
< Message edited by drewsky -- Aug. 3 2007 11:57:44 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Aug. 3 2007 15:25:56
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drewsky
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This is the Randy Couture workout which I did a version of today.
8 reps of
1) Bent-Over Row
2) Upright Row
3) Military Press
4) Good Morning
5) Lunge Squat (one set left and one right)
6) Squat + Push Press
7) Romanian Deadlift
multiple 'sets' with one minute rest in between.
He uses it to condition himself for MMA but I'm not a big fan of some of the moevemnts so I've modified: I don't like upright rows and Olympic style good mornings are better from a 'performance' point of view as are snatch grip deads...
40kg bar
1) Bent-Over Row
2) Clean pull
3) Military Press
4) Good Morning (oly style)
5) Lunge Squat (one set left and one right)
6) Squat + Push Press
7) Snatch grip deadlift
4 rounds of reps of 8.
The squat a push press i find the hardest, the weight sitting on the top of your rib cage coupled with the front squat and the explosive press all as you are trying to get some air in makes your eyes want to pop out.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Aug. 3 2007 15:42:22
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drewsky
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Video of RC doing his workout here...
http://video.google.com/videoplay?docid=3224902600571518938&q=couture%2Btraining
TBH if you look at the way he trains there is a lot that could be improved but it's an OK weights circuit done right. Not the be all and end all just something I wanted to try.
< Message edited by drewsky -- Aug. 3 2007 15:47:28 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Aug. 3 2007 15:58:28
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No.13
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Interesting video and a fantastic journal Drewsky. Love to read up on alternative approaches to training. Hoping to adopt something similiar myself in 4 or 5weeks time. Following a very basic strength routine at the moment just to get into some kind of "decent" shape before changing.
Best of luck mate 
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