Kettlebell Fever

I was looking around for a kettlebell routine to do and realized I had a few resources already available. So, I pulled out Kettlebell Fever today. It's a 12-workout program. I modified today and probably will continue to, since I don't like high-rep squats. Today, I also didn't leave myself enough time to do the whole program, since I was looking for programs first!

Warmup
Alt 10 halos / 10 touch the wall drill x2

Part 1
Alt 10 touch the wall drill / 5 goblet squats 12kg x3

Part 2
Alt touch the wall / goblet squats 10kg 1-> 8 (should have been 20!?! I shortened.)

Part 3
Alt towel swing 16kg / plank, swings: 10,15,20,10 planks: 1
Asked the kids to push me around on the last plank :)

I skipped the finisher of 20 goblet squats.

It looks like the next workout is the same. I'll think of something to throw in to sub for the load of goblet squats. I'll keep a lot of them, but I'm also squatting on my lifting days and don't need to overdo it.

New stuff!

Today's workout had a new exercise, the glute bridge. I could have gone a decent about heavier.
The overhead squat went better this time. I didn't get as wobbly as last time at the same weight. The bench press is a 3x5 personal best for me. It was hard to grind through those 4th and 5th reps.

Overhead squat - 5x15#, 3x25#, 3x5x35#
Bench press - 6x45#, 3x60#, 2x75#, 3x5x90#
Glute bridge - 5x45#, 5x65#, 4x85#, 3x5x95#

OH Squat Fail

I know overhead squats are a move I haven't used much in the past, but it still irks me that I failed them today. It was at only 35 pounds, too! I simply couldn't keep the bar steady over my head and when I went down into the squat, the weight became unbalanced. The first try, I ditched the bar in front of me. The second try, I got a couple reps in before my central nervous system wouldn't allow the unsteadiness to continue. I didn't ditch the bar, but I couldn't get down. I guess this is a good reason to keep up my kettlebell TGU holds. Later on, I did better with my bench press. There were some long grind reps, but I breathed through them and got them up. The power cleans, also a new-ish move, went well, too. I'm going to rewatch the Starting Strength video on these to verify that my form is good.

Overhead Squat - 5x15#, 4x25#, 1x5x35#, 1x3x35# (glad I have the 15# bar!)
Bench Press - 5x45#, 4x60#, 3x75#, 3x5x87#
Power Clean - 5x45#, 3x5x60#

Sore calves defeated!

After my run Sunday, my calves got very, very sore. I've been limping around looking silly. I could have let that keep me from lifting today, but I didn't. Surprisingly, it wasn't bad at all. Foam rolling was a no-go, but even squatting was fine.

Overhead Squat - 5x15#, 3x5x30#
Bench Press - 5x45#, 4x60#, 3x70#, 3x5x85#
Power Clean - 5x45#, 3x5x55#
Pull-up - 1 w/ red band

I guess I forgot to mention my 2.5 mile run on Sunday. I threw in a few walking parts. It was so much warmer and more humid than I like. Ugh. As said, my calves got very sore afterward. Ouch! I was wearing my VFFs. I need to run more often so I'm ready for a run I have scheduled next month!

A new lifting phase

I toyed with the idea of not starting the next phase and just keeping on what I was doing, but I decided to go ahead and start the new phase with my last workout. Today is when the differences showed up. I haven't overhead squatted in a long time and I've never really done power cleans. So, it was interesting. It's good to do something new every now and then!

Pull-up - 2x1 assisted by red band
Overhead BB squat - 3x5x15#
Bench Press - 5x45#, 5x60#, 3x5x80#
Power Clean - 2x15x15#, 3x5x45#

Short but sweet KB workout

Yesterday I lifted. I was dropping back on two of the moves, now I'll drop back on the third! I'm going to stick with this a while, even though I don't know if it is working well for me, yet.

Squat - 5x45#, 5x60#, 3x70#, 3x5x80#
Bench Press - 5x45#, 4x60#, 3x75#, 4x90#, 3x90#
Deadlift - 5x135#, 3x147#, 5x150# (oops, I made the 2nd weight thinking I was heading toward 160#, not 150#!)


Now, for today, a quick KB workout. The TGU portion really worked my shoulders. Great stuff.

Mobility complex
TGU - LR slow, LR 10sec at each position - 12kg
Swings 8 rounds of 30sec on/30sec off
2H 2x20 - 20kg
1H 2x (2x5R5L) - 16kg
1H 2x (5R5L3R3L2R2L) - 16kg
2H 2x20 - 20kg

More lifting!

Sunday was this kettlebell workout:
3x LR TGU 12kg
2x (20 2H swings 20kg)
2x (2x 5L5R 1H swings 16kg)
5x 2L2R 1H swings 16kg
10x LR 1H swings 16kg
2x (20 2H swings 20kg)

Then today was this workout:
Foam rolling
Squat - 2x5x45#, 5x55#, 2x5x65#, 3x75#, 3x5x87#
Bench Press - 5x45#, 5x65#, 3x75#, 3x5x87#
Deadlift - 5x135#, 5x160#

And this morning, I found a trigger point in my back. I'm thinking of going to a masseuse to see if more can be found...

That's about it for now!

Surprising planks

This morning I did another round of My Little Workout #1.  I hit a 1RM PR on the bench press.  I tried for 5# more, twice, but no-go. 

The planks!  The planks surprised me.  It's been a long time since I've attempted 2 minute planks.  I sailed through them!  Well, ok, I was sweating by the end of the 2 minutes, but I wasn't really shaking or pleading for the time to be done.  Wow!

The rows were very tough.  One weird thing is that the paint or coating on the handle started rubbing off on my hands.  Strange.  Not flaking, just discoloring my hands.  I think I mis-stated my weight on the DB pullovers last time.  The DB was still as it was for that workout and it was set at 40#.  I don't think it had been touched since then, do now I know why they were tougher than I thought they should be last time!

I started reading a book I purchased on youth strength training.  It's geared toward physical education teachers, but I was curious.  One of the first interesting things is that they consider "weightlifting" to be Olympic weighlifting and "strength training" to simply be building strength by whatever method.  I actually prefer my way of thinking (of course) because I'm strength training BY lifting weights (weightlifting) but I could do it in other ways, like with bands, machines, bodyweight, etc.  They do, of course, feel that general strength is important for younger kids, which is great.

My Little Workout #1-3
1:25
Foam rolling and mobility work
A1   Bench Press - (warm-up 3/45#, 3/75#) 1/100#, 1/105#, 0/110# (2 tries)
A2   Plank - 3x120s
B1   1-arm DB Row - 3x6/side/60#
B2   DB Pullover - 3x8/40#
C1   BB Hip Thrust - (warm-up 5/45#) 8/100#, 8/105#, 8/110# (still lovin' the Hampton!)
C2   TGU - 3x3/side/20#KB

Good lift!

I got another good lift in today.  I'm still trying not to do anything that will aggravate my hip.  I've been without pain for a couple days.  That's nice.  I made some good progress today.  Plenty hard!  The bench press isn't going up as fast as I had hoped, but I still made progress, I think.

My Little Workout #1-2
Foam rolling and mobility work
A1   Bench Press - (warm-up 3/45#, 3/75#) 2/95#, 2x2/100#
A2   Plank - 3x90s
B1   1-arm DB Row - 3x8/side/55#
B2   DB Pullover - 3x8/35#
C1   BB Hip Thrust - (warm-up 3/45#) 8/95#, 2x8/100#
C2   TGU - 3x3/side/20#KB

Lots to report

I did workout some last week.  I'll post that later.

I had been feeling a little lost without a program to do that won't aggravate my hip.  So, last night I made up two workouts and decided on a schedule for the next two weeks.

Today's workout was based on the one in my last post.  I think in general it was ok for my hip.  If anything, the 1-arm DB rows might have triggered something.  I might have to sub those next time.  Maybe seated cable rows would be better.  All together it took 1:25.  I did put a few extra minutes into the foam rolling, but that seems long for what I did!

Here it is:

My Little Workout #1
Foam rolling and mobility work from Show and Go
A1   Bench Press - (warm-up 3/45#, 3/75#) 3/95#, 1/100#, 3/95#
A2   Plank - 3x60s
B1   1-arm DB Row - 3x8/side/50# (hip??)
B2   DB Pullover - 3x8/30#
C1   BB Hip Thrust - (warm-up 3/45#) 8/75#, 8/85#, 8/90#
C2   TGU - 3x3/side/20#KB
A little more foam rolling on the hip

Last week I was travelling for business.  I was driving, though, so I brought along a mini-gym!
Last Monday:
14 TGUs: 4L/4R/4L/4R with 20#KB then 3L/3R/3L/3R with 10#DB
Lunar Flow from YogaDownload.com

Last Tuesday:

Foam rolling and a little mobility
Circuit with 30 seconds at each station, 30 seconds rest between rounds, 30 minutes total.:
Walking lunges w/ two 10# DB
Push ups
KB swing (20#)
1-leg glute bridge (sometimes an iso hold on my left, weaker side)
Ab rollouts
Band sideways walks
 
15 TGUs/side in the PM without weight, a short yoga program
 
Last Wenesday:
16 TGUs, some with a 10# weight
 
Last Thursday:
foam rolling

Three rounds of:
TGUs (10#DB) 5/side,6/side,6/side
Plank (1min)
Goblet squat x10 (10#DB)
1-leg bridge iso hold 20s/side
These squats aggravated my hip big time.  Booo!

Upper body day

Not a whole lot to say today.  Not a whole lot of progress on weights.  I even stepped back the cable external rotations to see if my form would change.  It didn't much.  I went from doing the stir the pots on knees to on my toes.  That was a nicer difficulty.  They were too easy before. I need more air in my ball, though.  I've needed that for a while!  Technically the floor presses should have had some of the sets be warm-ups.  But, I was searching for the right weight and didn't want it to drag on forever.  Now that I added up the pounds, I realize I made it a lot heavier than I had thought at the time!


Show and Go, Phase 3, Week 3
1:07
Foam rolling and mobility work
Close-Grip floor press - (warm up 3 @45#) 3 @65#, 3 @75#, 3 @80#, 3 @85#, 3 @90#, 3 @95#
Neutral grip pull-downs with Lynx grips - 6x3 @115#
1-arm cable rotational row - 3x8/side @40#
1-arm DB bench press - 2x8/side @35#
Stir the pot -2x 6/direction on toes
Cable external rotation at 90 degrees - scapular plane - 10/side @5#, 10/side @2.5#
Elbow flexors stretch - 2x30/side
Stability ball adductor stretch on wall - 2x30s

Bench Press PR!

Finally, I've tried a 1-rep max bench press and hit 100 pounds!  Thanks to hubby for spotting me on that!  Luckily, he didn't have to touch the bar, but having him ready to helped get over the mental barrier.

This was the last day of Phase 2.  It was a great phase, but I can't wait until Monday!

Today, I didn't go up on the DBPP.  They were challenging, but the real reason is because I was too lazy to swap around the plates on my adjustable dumbbells every set!  I would have tried 27.5# or 26.25#.

For the cable rows, I actually went down in weight each set because I was unhappy with my form.  The last set had acceptable form.

Show and Go, Phase 2, Week 4
Foam rolling and mobility work
Speed Bench - 4x3@60# (50% load), 1x1@100# (PR!!!)
Head supported row, pronated grip - 3x6@40#ea
DB Push Press - 2x6@25#ea
T-push-ups - 3x6 (hands on floor)
Seated cable row - neutral grip - 1x10@100#,1x10@95#, 1x10@90#
Ab wheel iso holds - 3x1@10s
Cable external rotation at 90deg - 2x10/side@5#

Today, hubby actually lifted a bit.  We went over form, especially in the deadlift.  I hope it becomes a habit!

Last week of Phase 2!

Not much to say.  This one was quicker because two exercises were left out.  I still got a good workout, though!

Show and Go, Phase 2, Week 4
0:48
Foam rolling and mobility work
Alternating DB press - 1x8@35#ea, 1x12@33.75#ea, 1x9@33.75#ea
Towel eccentric pull-ups - 3x6
Standing 1-arm cable rows - 3x10/side@37.5#
1-leg feet-elevated push-ups - 3x5 (arms on floor, foot up 4")
Supine no money w/band - 2x4@10s
Quadruped chin tucks - 2x

Quicker this time

I was in a bit more of a hurry this morning and ended up spending only 55 minutes on my workout.  I should be in a hurry all the time!

I'm looking forward to the 1-rep max attempt.  We'll see what I get out of that.

Show and Go, Phase 2, Week 3
0:55
Foam rolling and mobility work
Speed Bench - 6x3@60# (60% load)
Head supported row, pronated grip - 4x6@37.5#ea
DB Push Press - 3x6@25#ea
T-push-ups - 3x6 (hands on bar, not elevated)
Seated cable row - neutral grip - 3x10@95#
Ab wheel iso holds - 2x1@12s, 1x1@10s
Cable external rotation at 90deg - 2x5#

Another one down!

Not a whole lot to say today.  It was a great workout.  I'm pretty tentative about increasing the incline BPs, since I can't do them as safely without a spotter compared to regular BPs. Even though weights didn't go up much today, I did improve form.  That counts, too!

Show and Go, Phase 2, Week 3
1:20
Foam rolling and mobility work
Low incline barbell press - (warm-up 5@45#, 3@65#) 2x1@85#, 3x3@75#
Wall hip flexor mobs -3x8/side
Neutral grip DB bench press -3x8@35#ea
Towel eccentric pull-ups - 3x6
Standing 1-arm cable rows - 4x10/side@35#
1-leg feet-elevated push-ups - 3x5 (arms on bar, foot up 4")
Supine no money w/band - 2x4@10s
Quadruped chin tucks - 2x

Testing out the new equipment

The homemade ab roller appeared just in time.  Today's workout included a use for them!  It performed beautifully.  Better than I did!  :)

I tried a heavier 1 rep load on the bench presses, but I couldn't get it off the supports. So, I dropped 10# and the rep was relatively easy.

Overall, a good hard workout!

Show and Go, Phase 2, Week 2
1:09
Foam rolling and mobility work
Speed Bench - 5x3@55# (55% load), 1x1@85#
Head supported row, pronated grip - 4x6@35#ea
DB Push Press - 3x6@25#ea
T-push-ups - 3x6 (hands on bar, not elevated)
Seated cable row - neutral grip - 3x10@95#
Ab wheel iso holds - 1x3@10s (oops), 2x1@10s
Cable external rotation at 90deg - 2x5#

Quick report

I gotta run, but here is today's workout!

Oh, I also rejoined Weight Watchers for three months.  Hopefully that will help me keep under control during the holidays!

Show and Go, Phase 2, Week 2
1:08
Foam rolling and mobility work
Low incline barbell press - (warm-up 5@45#) 2x2@80#, 2x4@80#
Wall hip flexor mobs -3x8/side
Neutral grip DB bench press -3x8@35#ea
Towel eccentric pull-ups - 3x6
Standing 1-arm cable rows - 4x10/side@35#
1-leg feet-elevated push-ups - 3x5 (arms on bar, foot up 4")
Supine no money w/band - 2x3@10s
Quadruped chin tucks - 2x5

Another one

Not much to say today.  Not a whole lot of sweat.  The speed bench was interesting.  I think my form improved with each set.  It was pretty light, though.  Next week, I'll try a 1-rep max.  I may make use of the safeties again :)


Show and Go, Phase 2, Week 1
1:02
Foam rolling and mobility

Speed bench (50% load) - 6x3@50#
Head-supported row - pronated grip - 2x6@33.75#ea, 1x6@35#ea
DB push press - 3x6@25#ea
T-push-ups - 3x6
Seated cable row - neutral grip - 3x10@90#
Bar rollout iso holds - 3
Cable external rotation at 90 degrees - 2x10/side@5# (hard!)

Not so much sweat

Toward the end of today's workout, there was a little sweat, but presses just don't bring it out like the deadlifts and squats.

This time, I did the push-ups as prescribed.  I probably didn't get the best depth, but overall not bad.

I'm a lot more cautious with the inclined BB presses, since the safeties aren't as useful.  I could dump the bar down by my legs, but otherwise I need to get it back to the hooks.  I still managed to make my last rep difficult to complete, so I'm happy with that.

I am really liking the Show and Go foam rolling and mobility warm ups.  I feel ready to move when I'm done.  I usually have a somewhat increased heart rate by the end, but no need to be sweating buckets by then.

Show and Go, Phase 2, Week 1
1:09
Foam rolling and mobility work
Low incline barbell press - (warm-up 3@45#, 2@65#) 1x2@75#, 1x2@80#, 2x4@80#
Wall hip flexor mobs -3x8/side
Neutral grip DB bench press - 2x8@32.5#ea, 1x8@33.75#ea
Towel eccentric pull-ups - 1x5, 2x6
Standing 1-arm cable rows - 4x10/side@35#
1-leg feet-elevated push-ups - 3x5
Supine no money w/band - 2x3@10s
Quadruped chin tucks - 2x5

Done with Phase 1!

A day late, but I got in the last workout from Phase 1 of Show and Go!  After being sick yesterday, sick enough to miss my race, I was surprised how well today went.  I was even not feeling 100% today.  But, I pressed a little higher than I ever have before!

On the eccentric pull-ups, I am really noticing an increase in strength in my back and shoulders.  Before, when I did pull-up (palms away) eccentrics, I could barely control the decent at all.  Now, I can really draw it out.  It feels so strong.  I'm sure I'm still far from an actual pull-up, but it feels nice to make progress on these.

My daughter (3 years) joined in ALL of the mobility moves today and did some dumbbell and cable work along with general playing during the rest.  She busied her self for a long time loading and unloading the cable station. She thought the Walking Spiderman w/Overhead Reach was funny and hard at first, but stuck with it and found her balance.  She was proud that she figured it out.

Tomorrow, I'll weigh and measure.  I don't expect much on the weight front.  I've been eating horribly since Halloween.

Show and Go, Phase 1, Week 4
1:06
Foam rolling and mobility work
Close-grip bench press - (warm-up 10@45#, 3@75#) 1x3@85#, 1x3@90#, 1x2@95# (PR! failed 3rd rep)
Eccentric Pull-up - 3x3
Low incline DB press - 1x6@31.25#ea, 2x6@32.5#ea
Head supported DB row - 1x10@31.25#ea, 2x10@32.5#ea
Prone bridge arm march - 3x10
Side-lying external rotation - arm propped at 30 deg abduction - 3x10@5#
Elbow/wrist flexors stretch - 2x30s/side
3-way band hamstrings stretch - 2x15s/position/side