A few days ago, I hit a personal record of 13 chin ups. Today, I did it again, and shot a video. By June I hope to hit 20.
Sunday, February 26, 2012
Wednesday, February 22, 2012
BOLT Blast
Today I talked to Nico Rithner about a new format he is unveiling for kettlebell competitions. It's a format he came up with a while back, but really unleashed it last weekend at the first "Long Haul Meet" at his gym in Denver. The format is called BOLT, and it comes in different options for adult lifters. Here is how it works:
The four events contested in the BOLT meets are the double jerk, the snatch, the single clean and jerk, and the double half snatch, in this order. Unlike traditional girevoy sport, an athlete can put down the kettlebell and switch hands as often as he wants.
There is the standard BOLT- up to four events, performed for 10 minutes each, with at least 30 minutes rest between them.
BOLT Blast consists of the four lifts done for 5 minutes each, with one minute rest between sets.
The BOLT Endurance, or "Long Haul", is all four events, done for 10 minutes, with no rest between them.
I did the BOLT Blast, using two 16k kettlebells. I got 40 double jerks, 94 snatches, 40 one arm clean and jerks, and 32 double half snatches. That's 10,008 pounds lifted over head in 20 minutes of work. Not a bad workout! Think about it like this- in terms of work, that's like picking up a 500 pound barbell from below the waist to lockout overhead, once every minute for 20 minutes!
The four events contested in the BOLT meets are the double jerk, the snatch, the single clean and jerk, and the double half snatch, in this order. Unlike traditional girevoy sport, an athlete can put down the kettlebell and switch hands as often as he wants.
There is the standard BOLT- up to four events, performed for 10 minutes each, with at least 30 minutes rest between them.
BOLT Blast consists of the four lifts done for 5 minutes each, with one minute rest between sets.
The BOLT Endurance, or "Long Haul", is all four events, done for 10 minutes, with no rest between them.
I did the BOLT Blast, using two 16k kettlebells. I got 40 double jerks, 94 snatches, 40 one arm clean and jerks, and 32 double half snatches. That's 10,008 pounds lifted over head in 20 minutes of work. Not a bad workout! Think about it like this- in terms of work, that's like picking up a 500 pound barbell from below the waist to lockout overhead, once every minute for 20 minutes!
Tuesday, February 21, 2012
13 Chin Ups!
I hit a new record tonight, but did not make a video. My previous chin up best was 12, and tonight, showing off for Dawn, I hit 13. I'll repeat the feat on video shortly and archive it here for the ages. My goal is 20 chin ups on or before my 35th birthday this June.
Thursday, February 2, 2012
February Training Log
February 29- Snatch, 32k- 21/21 at about 15 rpm.
February 28- Snatch, 32k- 18/18 @ about 15 rpm.
February 27- Chin up: 12,10,8,6,4. One arm pushup: 4,3,2,1 per arm. Pistol: 4,3,2,1 per leg.
February 26- Bolt Blast again with 2x20k. 5 minute sets with 1 minute break. Score: 45 double jerks, 90 snatches, 44 one arm clean and jerks, 25 double half snatches. 13 chin ups to film a video of my new best.
February 25- Not much time, so just 5 minutes of double half snatch with 2x20k. 40 reps.
February 24- no training today.
February 23- Pistols- 3,2 per leg; One arm pushups- 3,2 per arm. Bolt Blast with 20k. 5 minutes of each lift, with one minute rest between lifts. Put the kettlebell down as needed on all lifts except snatch. Score: 40 double jerks, 80 snatches, 48 one arm clean and jerks, 20 double half snatches. 10,912 pounds lifted overhead in 23 minutes!
February 22- Pistols- 3, 2, 2 per leg; One arm pushups- 3, 2, 2, per leg. Chin ups: 11, 9. Bolt Blast with 16k: 5 minutes per lift, with one minute rest, setting bell down and switching hands as needed. Score: 40 double jerks, 94 snatches, 40 one arm clean and jerks, 32 double half snatches. Lifted 10,009 pounds overhead in 23 minutes. 32k snatch: 3 min. @ 12 rpm (18/18).
February 21- day off from training.
February 20- finally back in action after a week down with a serious stomach virus. Still pretty weak. Did 32k snatch: 3 minutes @ 12 rpm (18/18). I lost the week when I would have jumped up to 4 minutes (24/24), and I think I need at least another week at 18/18 before making this jump. Slow and steady wins the race, right?
February 19- nothing today. Weak from this virus. Ugh.
February 18- felt a little better today. Decided to test chin ups. Got 10 with no problem, could have gotten 11, but not 12. Back to bed. Very little appetite.
February 17- no training. Still can't eat a thing.
February 16- no training. Can't eat.
February 15- no training. Norovirus hit hard. Threw up all night, with lower gastric problems to follow. Very little sleep.
February 14- 32k Snatch: 3 minutes @ 12 rpm.
February 13-
February 12- Tested chin ups. Got 12 very strict. Could perhaps have gotten 13 or 14 with a kip on the last few, but my goal is strict pullups.
February 11
February 10- Chin ups: 11, 11, 10, 9,8,7. , Southwood program: 8,6,4 of each: cleans @ 20k, press @ 20k, front squat @ 20k, bridge press @ 32k.
February 9- Chin ups: 11,10,9,8,7. Southwood program: 8,6,4 of each: cleans @ 24k, press @ 20k, front squat @ 20k, bridge press @ 24k. Snatch, 32k: 3 m @ 12 rpm x 2.
February 8- Worked for four hours building a floor at a friend's house. Snatch, 32k- 3 m @ 12 rpm.
February 7- Rest day
February 6- Chin Ups: 10,9,9,8,7; Dan John's "Southwood" program with kettlebells: double clean, 24k: 8,6,4; military press, 2x20k: 8,6,4; front squat, 2x20k: 8,6,4; bridge press, 2x24k: 8,6,4. Snatch, 32k: 3 minutes @ 12rpm.
February 5- Super Bowl! Chin ups: 10,9,8,8,7; Snatch, 32k: 3 minutes @ 12rpm. Southwood: 8,6,4 of cleans (2x20k), press (2x20k), Front squat (2x20k), bridge press (2x24k); One arm long cycle: 10 minutes @ 10 rpm, 1 hand switch, 16k.
February 4- Chin Ups: 10,9.8,7,7; Snatch, 32k: 2 minutes @ 12rpm, 3 minutes @ 12 rpm
February 3- rest day
February 2- happy Groundhog day. I don't know if he saw his shadow, because it's already spring here. Beautiful sunny day, in the low-mid 60's. Took some iron outside and did the following workout: Today was not so much about throwing heavy weights, or about volume- just about having fun lifting weights in the sunshine. Days like this are why I lift!
Barbell power cleans: 115- 8,6,4
Barbell press: 100- 8,6,4
Barbell power snatch: 15 or 20 singles, with weights from 95 to 125 pounds. Emphasis on technique
Barbell power clean and power jerk: 120- about 10 singles
Kettlebell snatch, 32k 2 minutes @ 12 rpm (24 reps), 3 minutes @ 12 rpm (36 reps). One hand switch.
February 1- Tired from a long Tuesday, and a late night. Did Dan John's "Southwood" workout with kettlebells: clean (2x24k)- 8,6,4. Press (2x20k)- 8,6,4. Front squat (2x20k)- 8,6,4. Floor press (from bridge, 2x24k)- 8,6,4.
February 28- Snatch, 32k- 18/18 @ about 15 rpm.
February 27- Chin up: 12,10,8,6,4. One arm pushup: 4,3,2,1 per arm. Pistol: 4,3,2,1 per leg.
February 26- Bolt Blast again with 2x20k. 5 minute sets with 1 minute break. Score: 45 double jerks, 90 snatches, 44 one arm clean and jerks, 25 double half snatches. 13 chin ups to film a video of my new best.
February 25- Not much time, so just 5 minutes of double half snatch with 2x20k. 40 reps.
February 24- no training today.
February 23- Pistols- 3,2 per leg; One arm pushups- 3,2 per arm. Bolt Blast with 20k. 5 minutes of each lift, with one minute rest between lifts. Put the kettlebell down as needed on all lifts except snatch. Score: 40 double jerks, 80 snatches, 48 one arm clean and jerks, 20 double half snatches. 10,912 pounds lifted overhead in 23 minutes!
February 22- Pistols- 3, 2, 2 per leg; One arm pushups- 3, 2, 2, per leg. Chin ups: 11, 9. Bolt Blast with 16k: 5 minutes per lift, with one minute rest, setting bell down and switching hands as needed. Score: 40 double jerks, 94 snatches, 40 one arm clean and jerks, 32 double half snatches. Lifted 10,009 pounds overhead in 23 minutes. 32k snatch: 3 min. @ 12 rpm (18/18).
February 21- day off from training.
February 20- finally back in action after a week down with a serious stomach virus. Still pretty weak. Did 32k snatch: 3 minutes @ 12 rpm (18/18). I lost the week when I would have jumped up to 4 minutes (24/24), and I think I need at least another week at 18/18 before making this jump. Slow and steady wins the race, right?
February 19- nothing today. Weak from this virus. Ugh.
February 18- felt a little better today. Decided to test chin ups. Got 10 with no problem, could have gotten 11, but not 12. Back to bed. Very little appetite.
February 17- no training. Still can't eat a thing.
February 16- no training. Can't eat.
February 15- no training. Norovirus hit hard. Threw up all night, with lower gastric problems to follow. Very little sleep.
February 14- 32k Snatch: 3 minutes @ 12 rpm.
February 13-
February 12- Tested chin ups. Got 12 very strict. Could perhaps have gotten 13 or 14 with a kip on the last few, but my goal is strict pullups.
February 11
February 10- Chin ups: 11, 11, 10, 9,8,7. , Southwood program: 8,6,4 of each: cleans @ 20k, press @ 20k, front squat @ 20k, bridge press @ 32k.
February 9- Chin ups: 11,10,9,8,7. Southwood program: 8,6,4 of each: cleans @ 24k, press @ 20k, front squat @ 20k, bridge press @ 24k. Snatch, 32k: 3 m @ 12 rpm x 2.
February 8- Worked for four hours building a floor at a friend's house. Snatch, 32k- 3 m @ 12 rpm.
February 7- Rest day
February 6- Chin Ups: 10,9,9,8,7; Dan John's "Southwood" program with kettlebells: double clean, 24k: 8,6,4; military press, 2x20k: 8,6,4; front squat, 2x20k: 8,6,4; bridge press, 2x24k: 8,6,4. Snatch, 32k: 3 minutes @ 12rpm.
February 5- Super Bowl! Chin ups: 10,9,8,8,7; Snatch, 32k: 3 minutes @ 12rpm. Southwood: 8,6,4 of cleans (2x20k), press (2x20k), Front squat (2x20k), bridge press (2x24k); One arm long cycle: 10 minutes @ 10 rpm, 1 hand switch, 16k.
February 4- Chin Ups: 10,9.8,7,7; Snatch, 32k: 2 minutes @ 12rpm, 3 minutes @ 12 rpm
February 3- rest day
February 2- happy Groundhog day. I don't know if he saw his shadow, because it's already spring here. Beautiful sunny day, in the low-mid 60's. Took some iron outside and did the following workout: Today was not so much about throwing heavy weights, or about volume- just about having fun lifting weights in the sunshine. Days like this are why I lift!
Barbell power cleans: 115- 8,6,4
Barbell press: 100- 8,6,4
Barbell power snatch: 15 or 20 singles, with weights from 95 to 125 pounds. Emphasis on technique
Barbell power clean and power jerk: 120- about 10 singles
Kettlebell snatch, 32k 2 minutes @ 12 rpm (24 reps), 3 minutes @ 12 rpm (36 reps). One hand switch.
February 1- Tired from a long Tuesday, and a late night. Did Dan John's "Southwood" workout with kettlebells: clean (2x24k)- 8,6,4. Press (2x20k)- 8,6,4. Front squat (2x20k)- 8,6,4. Floor press (from bridge, 2x24k)- 8,6,4.
Wednesday, January 4, 2012
Rank 5 One Arm Long Cycle
I recently earned rank V in the one arm long cycle. I have not been practicing the one arm long cycle at all lately, but it really is a great movement. Nico Rithner, Adam Glass, Scott Sonnon, and Steve Cotter have all said words to the effect that if you only do one kettlebell lift, make it this one. This is a great assistance lift, and a good workout in itself. USA Kettlebell Lifting uses the one arm clean and jerk as a competition and ranking lift, and a quick look at the ranking records indicates that this is one of the most popular lifts for beginners. No wonder. With this lift you can train the pulling muscles, the pushing muscles, the rack and lockout positions, hip and ankle extension, grip, and cardio endurance. All the basic kettlebell skills are present in the clean and jerk. Why have I been overlooking this lift?
I think I'll use this as an assistance lift for the snatch, since the clean is a pull similar to the first stage of the snatch, and the lockout is the same as in the snatch. My next rank attempt will require 43 reps per arm. Hopefully, it will come soon!
As always, Nico Rithner sends out a very classy rank certificate.
I think I'll use this as an assistance lift for the snatch, since the clean is a pull similar to the first stage of the snatch, and the lockout is the same as in the snatch. My next rank attempt will require 43 reps per arm. Hopefully, it will come soon!
As always, Nico Rithner sends out a very classy rank certificate.
January Training Log
January 26- 32k snatch: 2 min. @ 12 rpm x 2. 32k cleans: 2 min. @ 12 rpm. 16k double jerk: 1 min. @ 12 rpm. 16k snatch: 25/25/25/25. 7 single pistols per leg.
January 25- Chin Ups: 8,8,7,6,5. Dips: 8,8,7,6,5. Pistol squats: grease the groove 7 times throughout the day..
January 24- 32k snatch: 2 min. @ 12 rpm. Chin ups: 8,7,7,6,5. Dips: 8,7,7,6,5. GTG pistols.
January 23- 32k snatch: 2 min. @ 12 rpm. Chin ups: 8,7,6,6,5. Dips: 8,7,6,6,5.
January 22- Chin ups: 8,7,6,5,5. GTG pistols
January 18- a little lower back stiffness, so I did 1 arm long cycle. Warm up: 2 minutes with the 20k, switching hands every rep. 50/50 @ 16k. Farmer's hold, 2x24k @ 2 minutes. Chin ups: 7,7,6,5,4.
January 17- Chin ups: 7,6,6,5,4; VWC snatches, 24k- 4 minutes. boxing circuit: 2 minutes jump rope, 2 minutes heavy bag, 1 minute rest x 3. Ab wheel: 5,4,3,2,1
January 16- Chin ups: 7,6,5,5,4;
January 15- Chin ups: 7,6,5,4,4
January 14- Chin ups: 7,6,5,4,3
January 12- did VWC 15:15 snatch intervals again with the 24k. 6 reps per 15 second interval, with 15 seconds rest. 20 sets left (120 snatches in 10 minutes- 5 minutes of work and 5 minutes of rest). Rested about 10 minutes, then did the same with the right arm. Very intense and difficult. Felt some pain in my right elbow afterward. Several studies suggest that snatching the 24k kettlebell at this pace, using this protocol, burns in the neighborhood of 15 calories per minute (30 calories per minute of work). Based on this, I estimate a calorie burn of about 600 calories. Very fatigued afterward.
January 11- Chin ups: 6,5,5,4,3. Snatches: a variation of Viking Warrior Conditioning. I used a 24k kettlebell, snatching at a cadence of 6 reps in 15 seconds, with 15 seconds rest. VWC calls for switching hands every set, but I did 10 sets left, then 10 right, for a total of 60 snatches per arm in 10 minutes. Very difficult, but could have done more.
January 10- Chin ups: 6,5,4,4,3: GTG pistols and one arm pushups every 20 minutes for a few hours- a total of ten per arm/leg. Alternated 32k clean and jerk with 32k snatch: 5/5 clean and jerk, 5/5 snatch. Did not time rest periods. Total of 30/30 clean and jerk, 30/30 snatch.
January 9- Chin ups: 6,5,4,3,3; GTG pistols and one arm pushups- just a few. Single clean and jerk, 32k. Did 1 minute on, 1 minute off, alternating hands @ 6 rpm for 40 minutes. 60 clean and jerks per arm. This is the most work I have ever done with the 32k kettlebell. No soreness the next day. I'll be spending more time on the 32k single clean and jerk for sure!
January 8- Chin ups: 6,5,4,3,2; Single clean and jerk (one arm long cycle), 20k. 8 sets of 1 min. @ 10 rpm. with 50 seconds rest per arm. 80 reps per arm.
January 7- rest day.
January 6- Chin Ups: 5,5,4,3,2; Greased the Groove pistols and one arm pushups throughout the day; 24k snatches: 5 sets of 1 min @ 12 rpm with 50 seconds rest per arm, then alternating sets of 1 min @ max reps per arm (13-17) for three more sets per arm. I used a Polar heart rate monitor. I had a max of 182, with an average of 148 for 30 minutes. According to an online calorie calculator, I burned 438 calories in this 30 minute session. Yesterday I estimated my average heart rate based on occasionally, before or after a set, holding my fingers to my jugular for 15 seconds and multiplying by 4, then averaging them in my head. Today's workout was about the same in terms of perceived effort, and my estimated average was about equal to the Polar. That's good to know. I also practiced three of my Taekwondo Poomse: Il Jang, E Jang, and Sam Jang. Always refine the basics!
January 25- Chin Ups: 8,8,7,6,5. Dips: 8,8,7,6,5. Pistol squats: grease the groove 7 times throughout the day..
January 24- 32k snatch: 2 min. @ 12 rpm. Chin ups: 8,7,7,6,5. Dips: 8,7,7,6,5. GTG pistols.
January 23- 32k snatch: 2 min. @ 12 rpm. Chin ups: 8,7,6,6,5. Dips: 8,7,6,6,5.
January 22- Chin ups: 8,7,6,5,5. GTG pistols
January 18- a little lower back stiffness, so I did 1 arm long cycle. Warm up: 2 minutes with the 20k, switching hands every rep. 50/50 @ 16k. Farmer's hold, 2x24k @ 2 minutes. Chin ups: 7,7,6,5,4.
January 17- Chin ups: 7,6,6,5,4; VWC snatches, 24k- 4 minutes. boxing circuit: 2 minutes jump rope, 2 minutes heavy bag, 1 minute rest x 3. Ab wheel: 5,4,3,2,1
January 16- Chin ups: 7,6,5,5,4;
January 15- Chin ups: 7,6,5,4,4
January 14- Chin ups: 7,6,5,4,3
January 12- did VWC 15:15 snatch intervals again with the 24k. 6 reps per 15 second interval, with 15 seconds rest. 20 sets left (120 snatches in 10 minutes- 5 minutes of work and 5 minutes of rest). Rested about 10 minutes, then did the same with the right arm. Very intense and difficult. Felt some pain in my right elbow afterward. Several studies suggest that snatching the 24k kettlebell at this pace, using this protocol, burns in the neighborhood of 15 calories per minute (30 calories per minute of work). Based on this, I estimate a calorie burn of about 600 calories. Very fatigued afterward.
January 11- Chin ups: 6,5,5,4,3. Snatches: a variation of Viking Warrior Conditioning. I used a 24k kettlebell, snatching at a cadence of 6 reps in 15 seconds, with 15 seconds rest. VWC calls for switching hands every set, but I did 10 sets left, then 10 right, for a total of 60 snatches per arm in 10 minutes. Very difficult, but could have done more.
January 10- Chin ups: 6,5,4,4,3: GTG pistols and one arm pushups every 20 minutes for a few hours- a total of ten per arm/leg. Alternated 32k clean and jerk with 32k snatch: 5/5 clean and jerk, 5/5 snatch. Did not time rest periods. Total of 30/30 clean and jerk, 30/30 snatch.
January 9- Chin ups: 6,5,4,3,3; GTG pistols and one arm pushups- just a few. Single clean and jerk, 32k. Did 1 minute on, 1 minute off, alternating hands @ 6 rpm for 40 minutes. 60 clean and jerks per arm. This is the most work I have ever done with the 32k kettlebell. No soreness the next day. I'll be spending more time on the 32k single clean and jerk for sure!
January 8- Chin ups: 6,5,4,3,2; Single clean and jerk (one arm long cycle), 20k. 8 sets of 1 min. @ 10 rpm. with 50 seconds rest per arm. 80 reps per arm.
January 7- rest day.
January 6- Chin Ups: 5,5,4,3,2; Greased the Groove pistols and one arm pushups throughout the day; 24k snatches: 5 sets of 1 min @ 12 rpm with 50 seconds rest per arm, then alternating sets of 1 min @ max reps per arm (13-17) for three more sets per arm. I used a Polar heart rate monitor. I had a max of 182, with an average of 148 for 30 minutes. According to an online calorie calculator, I burned 438 calories in this 30 minute session. Yesterday I estimated my average heart rate based on occasionally, before or after a set, holding my fingers to my jugular for 15 seconds and multiplying by 4, then averaging them in my head. Today's workout was about the same in terms of perceived effort, and my estimated average was about equal to the Polar. That's good to know. I also practiced three of my Taekwondo Poomse: Il Jang, E Jang, and Sam Jang. Always refine the basics!
January 5- Chin ups: 5,4,4,3,2; practiced pistols and one arm pushups throughout the day; One arm long cycle clean and jerk, 20k. 8 sets of 1 m @ 12 rpm per arm with 55 seconds rest. 96 clean and jerks per arm. Estimate heart rate of 140-145 bpm (based on average of periodic manual tests) for 30 minutes- a little more than 400 calories burned. Also spent a little time hitting the heavy bag.
January 4- Chin Ups: 5,4,3,3,2; 24k snatches: 8 sets of 1 m @ 12 rpm per arm with 55 seconds rest. 96 reps per arm.
January 3- Practiced pistols and one arm pushups throughout the day. One arm clean and jerk, 20k: 8 sets of 1 m @ 10 rpm with 1m rest per arm. 80 reps per arm. Chin ups: 5,4,3,2,2, later did it again: 5,4,3,2,2
January 2- Chin ups: 5,4,3,2,1; Snatch, 24k: 8 sets of 1 m @ 12 rpm per arm with 1m rest. 96 snatches per arm. Practiced pistols and one arm pushups throughout the day.
January 1- Die Kette with 16k, 20k, 24k, 32k. First one arm clean and jerk: 10 times through each arm. Then snatch, 10 times through each arm. 20k one arm long cycle: 20/20 for practice.
Saturday, December 24, 2011
Pipe Assisted 60d Nail Bend
Today was a variety day, so I did 12 rack pulls with 325, lowering the bar 2 inches since the last rack pull day. I'm working my way down to the floor. Then I did 12 single dips with a 53 pound kettlebell hanging around my waist. My body weight plus the kettlebell made 228 pounds. Then I did 2 getups on each side with a 20k kettlebell while wearing a 40 pound weight vest. Then the fun began.
I have wanted to bend nails for a while, and last week at Lowes, I picked up some 60d nails. This is the standard in nail bending. I can't bend these. At all.
I read that bending master John Brookfield recommended starting with two small pipes over the ends of the nails. These provide a little leverage, as well as a broader, more comfortable surface for bending the nail. With bending, pain tolerance is a big factor, so you have to toughen your hands, as well as the muscles involved. I used two 3 inch long 3/4 inch pipe nipples, wrapped in leather. The nail is 6 inches long, and I placed the pipes about 1/2 inch apart.
The bend was difficult, particularly in the early stages. Once I got it past 90 degrees, I found I had far more crushing strength, and finished the bend without the pipes- just the leather. I bent two more- one to parallel, and one to just past 90 degrees. Each bend took 30-45 seconds.
I have a whole new respect for the guys who take these nails down in seconds. This requires not only grip strength, but whole-body tension! I'll keep working, and maybe you will see a video of an unassisted bend soon!
I have wanted to bend nails for a while, and last week at Lowes, I picked up some 60d nails. This is the standard in nail bending. I can't bend these. At all.
I read that bending master John Brookfield recommended starting with two small pipes over the ends of the nails. These provide a little leverage, as well as a broader, more comfortable surface for bending the nail. With bending, pain tolerance is a big factor, so you have to toughen your hands, as well as the muscles involved. I used two 3 inch long 3/4 inch pipe nipples, wrapped in leather. The nail is 6 inches long, and I placed the pipes about 1/2 inch apart.
The bend was difficult, particularly in the early stages. Once I got it past 90 degrees, I found I had far more crushing strength, and finished the bend without the pipes- just the leather. I bent two more- one to parallel, and one to just past 90 degrees. Each bend took 30-45 seconds.
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