Bookmark this thread:     |
Login  | |
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Oct. 12 2007 19:54:54
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
Just a quick snapshot of my training at the moment. It goes on two weekly cycles
Monday: Strength:
6 sets of 4: Deadlift, weight pull up, push press
Tuesday: Strength endurance and lactate:
Some from of cluster work with a barbell
Wednesday: Oly lift
Snatch and accessory lifts
Thursday: Unilateral strength endurance lactate and flexibility....
usuallly kettlebells
Friday: off
Saturday: Recovery and prehab
Usually light high rep kettlebell and band work
Monday: Strength:
6 sets of 4: Squat, bench, row
Tuesday: Strength endurance and lactate:
In the park sprinting between chins, dips, pressups, reverse rows
Wednesday: Oly stuff
Clean and jerk and accessory lifts
Thursday: Unilateral strength endurance lactate and flexibility....
usually kettlebells
Friday: off
Saturday: Recovery and prehab,
KB's bands and perhaps a middle distance run (sometimes!)
It's OK and it looks like it's got everything but as far as programming goes it isn't that smart. It's working for now but you have to be careful with volume and because you're training so many different qualities in one week it's hard to improve on any of them - very little scope for progression.. I'll probably shift to looking at strength and power for 2 weeks and then backing off that and working more on the lactate type training for 2 weeks and cycle that for a bit.
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Oct. 16 2007 18:25:17
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
So Tuesday, the Big 55
As planned:
10,9,8,7,6,5,4,3,2,1 reps of the following complex
Piston Press: 2x 30kg db's
Front squat: 70kg
Box Jump: 20 inch
Pull-up: bodyweight
Trad (speed) deadlift 70kg
24mins ish.
< Message edited by drewsky -- Oct. 16 2007 18:27:07 >
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Oct. 29 2007 17:47:09
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
Friday
Another busy day and traveling to a gig in the evening so it had to be a short workout:
3 rounds for time of 12 reps @ 12RM with 45second rest between sets
- Squat
- Weighted Pull up
- Deadlift
- Weighted Dips
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Oct. 29 2007 17:57:58
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
Monday AM
Warm-up some light snatches and range of motion work
Had a little more time today so took my time between sets but was not feeling on it.
All 4 sets of 6 reps
Front squat
80x6 85x6 90x6 105x5
And with one minute between supersets:
a1 Push press
60x6 70x6 75x6 75x6
a2 Wide grip pull ups
weighted with 10kg weight 4x6
Monday PM
Tabata: kettlebell clean and jerk for 8 rounds
< Message edited by drewsky -- Oct. 31 2007 12:18:55 >
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Oct. 30 2007 18:34:39
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
Tuesday PM
Recovery workout
3 rounds or 18 reps with light weights
alternate dumbbell bench press
dumbbell row
lunges
single leg dumbbell deads
Plus
Rotator cuff work
cable pulley pulls and pushes: basically holding onto the cable and pulling and pushing/pressing from every direction to work the shoulder in ways it don't usually work
Bent knee fall outs
plank holds
Foam roller and range of motion work
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Oct. 30 2007 18:54:22
| |
|
I Am A Myth
Posts: 2140
Joined: May 15 2006
From: merseyside
Status: offline
|
looks like an extremly complex set of workouts your following there.
do you consider yourself an advanced trainer then mate?
_____________________________
Sign up please help me get a PS3!!!! Free DVD's for 2 weeks
http://www.muscletalk.co.uk/m_1621986/tm.htm
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Oct. 31 2007 9:12:17
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
quote:
ORIGINAL: I Am A Myth
looks like an extremly complex set of workouts your following there.
You think? Most movements are very basic indeed i just mess round with the structure to push the qualities i want and need.
quote:
ORIGINAL: I Am A Myth
do you consider yourself an advanced trainer then mate?
It depends what you mean by 'advanced'?
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Oct. 31 2007 12:18:01
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
Wednesday
Warm up of
10 minute fast walk
range of motion work
2 x cluster using empty oly bar
power clean and jerk, sets of 4, 3, 3, 2, 2
Training 6 sets of 4 of
- deadlift
- close grip bench press
- bent over row
+ heavy ab work.
< Message edited by drewsky -- Oct. 31 2007 12:19:49 >
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Nov. 1 2007 13:47:12
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
Thursday
No training, but out and about at meetings and things round London for most of the day so diet will involve....
- Porridge; oats, milk protein concentrate, berries, milk (@ home) & krill oil (not in the porridge obviously)
- Pret tuna nicoise salad, apple and banana, green tea. I wonder how many meeting happen in Pret nowadays?
- Homemade protein bar and an apple
- Beef jerky with mixed nuts and any veg I can get hold of.
- Cottage cheese with chives from supermarket, pear
- Salmon Steak, stir fry veg (@ home)
- Protein shake mix with greens powder and flax powder & fish oil
And of course loads of water.
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Nov. 1 2007 18:24:02
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
Hello mate,
glad to hear things are heading in the right direction. Drop me an email about the diet side of things so we can properly finish things off now issues are starting to get resolved.
With regards to training, if you are training for sport you should avoid smashing bodyparts in one session and doing splits. Yes they will work for some but using a whole body structure allows you to train using big power movements, frees you to train different qualitites (power, strength endurance etc) in a properly structured way and generally gives you a little more leeway to factor in training (sports) and competition.
For example....
You want to do a power/speed/force generation session but you did a pull day the other day so even though you legs are fresh your back, rear shoulder and biceps are too shot to do a meaningful load of cleans/cleanpulls/clean and jerks etc.
In a sports context you allow hypertrophy by training hard (weights), focusing on developing the muscular qualities that are useful for you (power, strength, endurance) and support lean mass gain with diet.
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Nov. 1 2007 19:53:01
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
quote:
ORIGINAL: richyd
I havent added clean an other exercises as im not very flexible an not very good at them. So dont think i would get the maximum benefit out of them.
PS explore thing like power cleans, clean pulls, snatch pulls etc. You don't have to do the whole movement.
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Nov. 5 2007 11:58:20
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
Really busy day but two short training sessions planned. For food it's higher carb today and I am busy so i bought a rotisserie chicken!
I'll be eating
- Oats, berries, whey, buffalo milk
- Chicken breast salad and a few oat cakes
- Peri training shake* 1: 12:00 and during
Training 12.20 - 13.00 C&J, squat, overhead press and pullups. 4x6
- Peri training shake* 2: 13.00
- PPWO special unfried rice: chicken breast, prawns and eggwhites with wholegrain rice and veg and spices. Eaten slowly over a long time
- Steak, asparagus
Tabata kettlebells: swings, snatch, thrusters
- More rice, chicken thighs, apple
- Salmon steak, veg and for pudding some quark cheesecake
Though the day lots of water and green tea.
* Training shakes are 1:1:1 whey, malto, dex
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 21 2008 17:17:45
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
Ahhh Crossfit.....
Some love it, some hate it very few are indifferent to it. Over the past 4 years especially it has began to gather a large crowd of devotees who often follow it with an almost religious conviction.
For those not acquainted with it it's a daily exercise prescription that you log on to collect, the exercises are scalable and prescribed with the intention of developing all round fitness. It's used by Navy Seals, MMA's competitors and middle aged housewives. The fact that you don;t know what is coming is and interesting concept and for reasons of my own it feels good to relinquish control of my training for a few weeks.
www.crossfit.com
I've used it in the past as inspiration for some of the nastier energy systems work for combat athletes I've worked with and I'll be doing it for a month or until something drops off - whichever comes sooner.
Weight: 82kg
BF%: ~ 10-12%
< Message edited by drewsky -- May 1 2008 9:03:35 >
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 21 2008 17:22:19
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
Warm up's
will always look something like this
1) With empty oly bar
deadlift
bent over row
cleans
front squat
overhead press
back squat
All done with maximum range of motion for 3 sets of 12 in a cluster without stopping then
2) Power snatch and clean and jerk drills then
3) Either power cleans and push press or snatch heavyish for a few sets of doubles or triples then onto the Workout Of the Day
< Message edited by drewsky -- Apr. 24 2008 13:10:44 >
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 21 2008 17:25:11
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
Day one
Warm-up as above plus
Power clean and push press: 50x2, 60x2 70x2 80x2 90x2
Drop snatch drills empty oly bar 3 sets of 8
WOD: Back squat 5, 5, 5, 5, 5 reps
Full squat atg, oly style.
95 x 5
100 x 5
110 x 5
110 x 5
115 x 4
A pretty cautious and not too auspicious start to the month due to my having bad knee. Stability was good but by the last set the pain had migrated from the side of the knee to the back so not heavy and not all reps completed.
Yesterday on the CF website I see was also a 'max effort' type day, this leads me to believe something nasty volume wise is on the cards tomorrow.
Also did
warm down - 2500m ergo 9 mins.
< Message edited by drewsky -- Apr. 24 2008 13:17:12 >
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 21 2008 17:32:21
| |
|
boar
Posts: 10119
Joined: May 2 2004
From: Eats Soylent Green and nothing else
Status: offline
|
I like the crossfit site and nick stuff off them for my own stuff , i love a bit of tabata myself, thrusters being particularly painfull !!
would love a set of rings but my shed isnt anywhere near tall enough
_____________________________
- A boar doesn't feel pity , or remorse , or fear ,
and it absolutely will not stop. Ever. {my journal}
MT all-round Member of the Year 2005
word.
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 21 2008 17:34:57
| |
|
drewsky
Posts: 2777
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: offline
|
Rings are good fun mate, the ultimate ego destroyer.
How are yu finding those sledge hammer tabatas?
< Message edited by drewsky -- Apr. 21 2008 17:35:57 >
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
| |
|
|
RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 21 2008 17:45:31
| |
|
BARBUDA
Posts: 3122
Joined: May 25 2006
From: Home: NE Scotland Uni: Lboro
Status: offline
|
Great to see this up and running again Drew, i always enjoyed reading it!
How does this crossfit thing work, do you just go on the site and it tells you what your doing each day?
cheers
Tom
_____________________________
MY Olympic Style Weightlifting Journal
| |
|
|
Printable Version
MP Max from myprotein.co.uk® - Great tasting high quality supplements direct to you from the leading online manufacturer and supplier in the UK. Why pay more?
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread