Press & Swing

5
[Press 24kg KB x 1
Double Swings w/ 2x24kg x 20
1 minute rest]

[20x Russian Twist w/ 16kg KB]

Suitcase Deadlift Hold w/ 32kg
[40,30,20 (Alternating Left & Right)]

Press & Swing

3x
[Press 24kg KB x 2
Double Swings w/ 2x24kg x 24
2 minutes rest]

Isometric Wheel Rollout Hold
3x
[12,10,10 second holds]

Suitcase Deadlift Hold w/ 32kg
[30,30,30,20 (Alternating Left & Right)]

NOTE: Double Swings really fry up your forearms good. I still cant really manage to hold the kettlebell handles straight, but keep turning them to save my grip. This is especially true if you are swinging for height.

Presses

10x
[Press 24kg x1
1 minute rest]

Press, Squat, Swings, Jerk

Press 24kg 6x1
3x
[Squat w/ 2x24kg x 3
Swings w/ 2x24kg x 12
Jerks w/ 2x24kg x 3
30 seconds rest]

3x
[10 Seconds isometric wheel rollout hold
30 seconds rest]

Suitcase Hold w/ 32kg
[40,30,30 seconds (alternating left and right)]

Press, Swings & Holds

4x
[Press 24kg x 1
Low Swings w/ 2x24kg x 25
1 minute rest]

3x
[12 sec Isometric Wheel Rollout Hold
30 seconds rest]

Suitcase Hold w/ 32kg
[30,30,30 seconds (alternating left and right)]

[1 minute Bagua Circular Stepping]

Press, Swing & Pull

5x
[Press 24kg x 1
Swings w/ 2x24kg x 15
45 sec rest]

7 BW Pull-ups
NOTE: grip was really weak after those double swings

3x
[10 sec Isometric Wheel Rollout Hold
30 seconds rest]

Suitcase Hold w/ 32kg
[40,30,20 (alternating left and right)]

[50 seconds of Bagua Circular Stepping w/ 2x24kg KB's]

Press, Clean & Jerk

Press w/ 24kg 6x1

10 minute Clean & Jerk
[13 reps]
NOTE: felt tired, did this after work.

3x
[10 sec Isometric Wheel Rollout Hold]

[45 sec Bague Circular Stepping w/ 2x24kg KB's]

Press, Swing & Squat

4x
[Press w/ 24kg x2
Swings w/ 2x24kg x 15
1 min rest]

8 FSQ w/ 2x24kg's
Suitcase Hold w/ 32kg KB
[30,20 sec (Alt L&R)]

Front Plank Hold
[1 minute]

Friday Fun

Military Press w/ 24kg: 8x1

5x
[5 FSQ's w/ 2x24kg KB
10 Swings w/ 2x24kg KB
1 minute rest]

3x
[10 sec Iso Wheel Rollout Hold
30 sec rest]

Suitcase Hold w/ 32kg
[45sec,30sec,15sec (Alternating L&R)]

1 Minute Bagua Circular Stepping w/ 2x24kg Kb's in the rack.

5x
[Military Press w/ 24kg x 1
Swings w/ 2x24kg x 10
30 sec rest]

32kg KB Jerk 3x
[3reps
1 minute rest]

3x
[10 sec Iso Wheel Rollout Hold
30 sec rest]

Suitcase Hold w/ 32kg
[40sec, 25sec, 15sec (alternating L&R)]

1 minute Bagua Circular Stepping w/ 2x24kg in the rack

Notes: Learned that the power transfer in the jerk is most effective when you keep your 'rooted' or in contact with the ground when doing the second dip. Don't let your heels come of the floor or the power won't be smoothly transfered from your legs to your arms.

KB's again

After fooling around with bodybuilding, I noticed that only after a couple of kettlebell workouts my hamstrings and back had a better pump compared with the regular bodybuilding (isolation) movements. Deadlifts still do the trick too, but I rather focus on strength-endurance now and be able to handle any situation for a long time rather than be very strong for a short time. Think of it as MMA training if you will. Only with kettlebells. More importantly, DOUBLE kettelebell work with the 24kg's really works up a good sweat and give me workouts I can't really compare to anything else.

Here's what I did today:

72kg Deadlift x 7 sets x 5 reps
alternated with
3 sets x 2 reps of 24kg Military Press

3x
[2x24kg Swings x 10
1 minute rest
FSQ w/ 2x24kg KB's x 5
30 seconds rest]

3x
[10 sec Iso Wheel Rollout hold
30 sec rest]

Alternating Suitcase Hold w/ 32kg
[30 sec,15 sec, 15 sec (alternating L&R)]

1 minute rest

45 sec Bagua Circular Stepping w/ 2x24kgs in the rack.

KB Power

3 sets of the following:
[10 Double Swings w/ 24kg's
1 minute rest
5 Front Squats w/ 24kg]

Followed by:
10 minute clean & jerk: 29 reps

45 sec rack hold w/ 24kg's
1 minute rest
30 sec rack hold w/ 24kg's

Notes:
-The front squats felt surprisingly hard, that's because of the weight distribution of the kettebells.
-Added 10 more reps to my previous max. Next time I'll get 40 reps.

Slow Improvements

1. Negative Glute Ham Raise w/ 5kg x 7,7
2. Pause Squats w/ 60kg 12,12
3. One Arm Row w/ 24kg 15,9+2N
4. KB Press w/ 16kg 12,7
5. Curl w/ 20kg & Red Band 9+2N,3+2N
6. Tricep Extension w/ 20kg & Red Band 8,8
7. Incline Flys w/ 10kg DB's 12,10
8. Negative Dips w/ 16kg 7,7

Notes:
-Made some rep improvements compared to last time. Will up the weight on Pause squats next time, increase the KB pressing weight & add some more weight on the flys.

same, but different

[1.Negative Glute Ham Raise w/ 5kg 6,6
2.Pause Squats w/ 60kg 10,10]
[3.One-Arm Kettlebell Row w/ 24kg 12,9
4.KB Press w/ 16kg 8,6]
[5.Curl w/ 20kg + Red Band 8+2N,6+2N
6.Lying Tricep Extension w/ 20kg 8,8]
[7.Incline Fly's w/ 10kg DB's 10,10
8.Negative Dips w/ 16kg 6,6]

Notes:
-I know, I know, the focus is an awfull lot on upper body movements. But don't forget I am still inserting a 'kettlebell focus day' in their somewhere. There the work will mostly be done by the legs (less upper body involvement)
-The Lying Tricep Extension didn't work well with band resistance, I'll try the seated variation next to see how that works.
-I'm strongly considering band works with the shoulder presses too, maybe something I'll try next time.

Analysing some more

I decided the previous routine didn't fit my profile, not even for the least. The routine left me exhausted and it didn't seem to incorporate some sort of progression (at least not to me)

So here's what I decided to: I am going to do 2 days a week of HIT style workouts, supersetting a couple of exercises to win time and add a little flavor to the workouts. The other day will be a kettlebells-only day and will be focused around a superset of swings and front squats followed by the 10 minute clean and jerk (a seen in the workout below).

Here's what I did today:
[1. Negative Glute Ham Raise w/ 5kg 5,5
2. Pause Squats w/ 60kg 8,8]
3. Bent-Over Rows w/ 60kg x 7 + 2N
[4. DB Press w/ 20kg: 3, 1+1N
5. Curl w/ Red Band & 30kg 3+3N,2+3N]
[6. Incline Fly w/ DB's (10kg each) 8,6
7. Negative Dip w/ 16kg 5,5]

Notes:
-I will be using a dumbbell instead of the barbell for bent-over rows as the previous exercises really fire up the back to and prevent any great loads to be used with the rows.
-I will lower the weight on presses and will drastically lower the weight on curls as I expirienced the awesome effect of exercise bands used in a barbell movement. It's really quite intense. I'm curious to see the carryover in bandless exercises later on.

Clean & Jerks

Decided to give kettlebell work another shot, as those 2 24kg have just been lying there, doing nothing.

5x1 Glute Ham Raise Negatives w/ 5kg plate
10 Minute Repetition Clean & Jerk: Total Reps: 19
1 Minute Rack Hold w/ 2x24kg

Notes:
-I decided to take a time frame (10 minutes) and use it improve my best amount of C&J in every time.
-After the C&J I felt really good. The sandbag I used as padding for my GHR felt weightless. This exercise & scheme seems like a winner. Will keep using it on a regular basis.
-The 1 minute Rack Hold seems easy, but just standing there with 2x24kg's requires a lot of effort. I'll keep incorporating these too eventually learn to relax in the rack position.

Changing it up (again)

Since I was not satisfied with the results I got from HIT, I decided to go back to basics with some explosive works and grinds.

Thrusters w/ 30kg x 10
Bent-Over Rows 50kgx10,60kgx6,70kgx3,70kgx2
Military Press 16kgx10 (L&R), 24kgx3N
One Arm Pull-ups: 8 Negatives
Squats: 70kgx3
Pause Squats: 50kg: 4x6reps
Knee-ups: 1x20
Wheel Rollouts Isometric Hold: 1x10, 2x10 Negatives

Friday, Max Day

Reverse Lunge w/ 40kg x 12 (L&R)
Full Squat w/ 80kg x 5
Bent-Over Row w/ 60kg x 12 + 2N
Press Behind Neck w/ 40kg x 4,3 + 3N
Negative Chin-up (w/ Band Assistance): 10N
Curl w/ 26kg x 12 + 2N
Tricep Extension w/ 36kg x 10 + 3N
Negative Ring Dip w/ 16kg x 8N

Notes:
-Since I have 2 days to recover between workouts in stead of 1 on normal weakdays I decided to up the volume just a bit on Fridays to bust through any plateaus that would have been reached during the week.
-I am currently researching 'Evolutionary Fitness' and it's effect on muscle growth. For more information visit Evolutionary Fitness

Progression, stagnation

Reverse Lunge w/ 40kg x 8 (L&R)
Good Morning w/ 60kg x 11
Hook Grip w/ 60kg holding for +/- 30 seconds.
Bent-Over Row w/ 60kg x 11 + 2N
PBN w/ 40kg x 5 + 3N
OAC w/ Dbl Loop Red Band & 2 Finger Assistance: 8N
Curl w/ 26kg x 10 + 2N
Tricep Extension w/ 36kg x 9 + 3N
Negative Rings Dips w/ 10kg x 12

Notes:
-The Reverse Lunges seem a good exercise if you don't 1) Push off with your back foot
2) Lean your upper body into the forward motion. The groove needs to be greased and I'm sure in a matter of days I'll be doing exercise more efficiently. This will allow me to take it closer to failure.
-I have incorporated Hook Grip Holds to be able to increase my deadlift max and to make sure I'll be able to add some Snatch Grip work soon, as I knew this grip made it hard to consistently add those to my repertoire.
-Bent-Over Rows seem to be progressing well, although I should watch out not to look down while doing this exercise as this tends to shorten the range of motion.
-I decreased the assistance with One arm chinups and double looped a lighter band. The 2 finger assistance of the non-working hand will ensure I don't place any undue strain on it and will shift the bulk of the load to the appropriate side.

Back from the beach

After a brief layoff at the beach this weekend, I decided to pick up some slack and start training again.

Here's what I did today:

Single Leg Squat (Back leg Elevated) w/ 30kg x 5
Good Mornings w/ 50kg x 12
Isometric Holds w/ 100kg x 10 sec
Bent-Over Row w/ 56kg x 14 + 3N
Press Behind Neck w/ 40kg x 5 + 3N
OAC: 10N
Curl: 26kg x 9+3N
Tricep Extension: 36kg x 8 + 3N
Negative Ring Dips w/ 10kg: 10N
Wheel Rollout Hold (2nd position): 20sec+2x10sec

Notes:
-I didn't really get the groove going for single leg squats, will try reverse lunges next time.
-Good mornings felt, well, odd. Haven't done those a lot before. Making sure to watch my form (back straight) and not go too deep. Upping the weight next time.
-Bent Over Rows went good. Will be adding some weight next time.
-I extended my initial position with the Wheel Rollout Hold, making it harder to hold for time. This explains the decrease in time from one workout to another.