Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Dec 31, 2023 16:02:34 GMT
12-28-23:
29:43 minutes
1a) Double 24kg KB Clean & Press, 3 reps X 8 sets & 4 reps X 7 sets 1b) Double 24kg KB Front Squat, 3 reps X 8 sets & 4 reps X 7 sets 52 reps total for both exercises
After: 2a) One Arm Palloff Press 2X10 per side 2b) Reverse Hyperextensions 2X20
Notes: Starting this week I will be putting The Clean & Press and Squat work first. This is the start of the 7th week. Plan is 12 weeks. After 6 weeks here are some of my insights. Endurance is really good and I feel good. Not that I didn't feel good before, just endurance always gives me a feel good sense. Because of Fred Hutch's influence I really like training that trains the endurance factor more.
One thing I have noticed aesthetic wise is my body does look different. I know everyone says all You need is this and that exercise and training wise. You only need to do is compound movements, all You need is presses, etc.... For me it depends what You want. Bodybuilders look different than Kettlebell guys and that's what I have seen with my own body. I believe I have debunked the theory that all You need to make Your shoulders look better is presses, at least for myself. Doing all this pressing and snatches has made no difference aesthetics wise in my shoulders. They look flat but I'm ok with that right now.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Jan 1, 2024 14:33:01 GMT
1-1-24:
19:32 minutes
1) One Arm KB Snatches 24kg 6 reps X 11 sets per arm 132 total reps
2a) Stability Ball Rollout 2X15 2b) One Arm KB Suitcase Carry 2x100 ft per side
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Jan 3, 2024 22:35:14 GMT
1-3-24:
29:43 minutes
1a) Double 24kg KB Clean & Press, 5 reps X 11 sets 1b) Double 24kg KB Front Squat, 5 reps X 11 sets 55 reps for each exercise
After: 2a) One Arm KB Rack Carry 2X100ft per side 2b) One Arm KB Suitcase Carry 2X100ft per side
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Jan 4, 2024 21:10:28 GMT
1-4-24:
19:45 minutes
1) One Arm KB Snatches 24kg 5 reps X 6 sets and 7 reps X 6 sets, 72 reps per side 144 total reps
2a) Stability Ball Rollout 2X16 2b) Palloff Press with Iso Hold 2x6
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Jan 6, 2024 19:45:00 GMT
1-6-24:
29:30 minutes
1a) Double 24kg KB Clean & Press, 3 reps X 7 sets & 5 reps X 6 sets 1b) Double 24kg KB Front Squat, 3 reps X 7 sets & 5 reps X 6 sets 51 reps total for both exercises
After: 2a) One Arm KB Overhead Carry 2X75ft per side 2b) One Arm KB Suitcase Carry 2X75ft per side
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Jan 7, 2024 14:24:31 GMT
1-7-24:
19:00 minutes
1) One Arm KB Snatches 24kg 6 reps X 11 sets per arm 132 total reps
2a) Ab Wheel Rollout 2X15 2b) One Arm KB Suitcase Deadlift 2x5 per side
Notes: I have three different ab wheels. The two that were given to me are a regular one and the Perfect Ab Carver. I bought the Lifeline Ab Wheel years ago. I like the Perfect Ab Carver because it gives a little resistance. I use to get tweeks in my lower back whenever I did ab wheel rollouts. So I stayed away from doing them. But now I haven't had any problems. I like doing them.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Jan 9, 2024 23:03:30 GMT
1-9-24:
29:00 minutes
1a) Double 24kg KB Clean & Press, 4 reps X 6 sets & 6 reps X 5 sets 1b) Double 24kg KB Front Squat, 4 reps X 6 sets & 6 reps X 5 sets 54 reps total for each exercise
After: 2a) Planks 2X30 seconds 2b) Side Planks 2X30 seconds per side
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Jan 10, 2024 21:22:49 GMT
1-10-24:
19:30 minutes
1) One Arm KB Snatches 24kg 5 reps X 6 sets and 7 reps X 6 sets, 72 reps per side 144 total reps
2a) One Arm KB Rack Carry 2X100ft per side 2b) Stability Ball Jacknife 2x10
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Jan 13, 2024 13:52:13 GMT
1-13-24:
27 minutes
1a) Double 24kg KB Clean & Press, 4 reps X 11 sets 1b) Double 24kg KB Front Squat, 4 reps X 11 sets 44 reps for each exercise
After: 2a) Ab Wheel Rollout 2X15 2b) Kneeling Get Up 2X4 per arm 2c) Face Pulls 2X15
Notes: I took it easy today. I actually stopped short of the 30 minute time that I've been doing. It just felt like I needed an easier day. Kneeling Get Ups are fun. They surpisingly hit Your ore and get Your shoulders burning after doing clean & presses.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Jan 14, 2024 14:16:38 GMT
1-14-24:
19:30 minutes
1) One Arm KB Snatches 24kg 7 reps X 10 sets per arm 140 total reps
2a) Superman Plank 2X20 seconds 2b) One Arm KB Suitcase Carry 2x100ft per side
Note: Used a 32kg for the suitcase carry.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Jan 17, 2024 0:08:22 GMT
1-16-24:
29:30 minutes
1a) Double 24kg KB Clean & Press, 4 reps X 4 sets, 5 reps X 4 sets, 6 reps X 4sets 1b) Double 24kg KB Front Squat, 4 reps X 4 sets, 5 reps X 4 sets, 6 reps X 4sets 60 reps total for both exercises
After: 2a) Stability Ball Jacknife 2X12 2b) One Arm KB Suitcase Deadlift 2X12 per side
Notes: The Double KB Squats were pretty tough today.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
|
Post by Michael on Jan 17, 2024 23:06:20 GMT
1-17-24:
19:36 minutes
1) One Arm KB Snatches 24kg 6 reps X 6 sets and 8 reps X 6 sets, 84 reps per side 168 total reps
2a) Plank 2X30 seconds 2b) One Arm KB Suitcase Carry 2x100ft per side
Notes: Felt like pushing the snatches a little today. Really wasn't hard since I've been doing this for a while now.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,294
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Post by Michael on Jan 20, 2024 15:15:55 GMT
I'm cutting this experiment. It's been about 9 weeks so that is plenty of time to see changes /results. From my own experience I always could tell within 3 weeks if a training style is going to make any changes or results. I will say mentally around 8 weeks was enough. I have done many minimalist programs to see what I experienced. I just don't favor them. I remember guys on another forum in the past would claim to be able to do more pushups and pullups after only doing a routine of KSHD for months. I always called BS on that because I tried it and I got worse at both exercises. The KB community claims that snatches will make You stronger at pullups. After doing snatches and no pullups for 9 weeks my pullups feel easier and I can do a rep or two more than before. Snatches are a favorite exercise of mine. I'm actually glad years ago I got really good KB instruction so I can do these exercises with good form and just about no chance of injury for me. I've done pressing programs and many times, that state You will get stronger at pressing. But I will say I just don't get these results as much as people state. My starting 5RM was double 24kg KBs. Today I got them for 8 reps. Just my experience, but this usually goes away. Maybe because I'm older, maybe because I get tired of pressing after a program, or maybe I'm at my limit without getting injured. Aesthetics wise my shoulders seemed to always look worse when just pressing. Squatting ,for me, with double 24kgs is a beast as the reps get higher. It wasn't a problem squatting, , I started getting winded after 5 reps. My legs feel strong as heck and I don't seem to feel the same burnout as I do with presses. Overall I feel stronger, with plenty of endurance, and my lower back feels like iron, . Aesthetics wise I can see a difference. I'm surprised that doing no arm workouts I did not lose any arm size. Cleans and snatches actually work Your arms/biceps without realizing it. From my own experience and from what I've seen with others, different training styles will make You look different. If You're are doing a program to get better at an exercise that won't exactly make You stronger at everything else or look better. I'm going to start doing something else. I may post something next week. Today I did Pavel's AXE protocol using hand to hand swings, 4 reps OTM 20 minutes. My lower back has gotten strong because I did the H2H Swings with a 24kg and it felt easy. In the past this would have twisted up my lower back. Also did some other exercises for sets of 20 reps.
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moxohol
Caneguru
Biohacker
Quod tu es, ego fui. Quod ego sum, tu eris.
Posts: 3,381
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Post by moxohol on Jan 21, 2024 7:29:04 GMT
A higher VO2 Max always made a difference & complemented whatever protocol I employed at any given time. Higher rep range, shorter rests & sweats usually made the difference. But isometrics performed before a dynamic exercise session ALWAYS made a difference. Ref: Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20% - Build-Muscle buildmuscle234.50webs.com/7086.html
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jonrock
Caneguru
Rock-a-hula
Posts: 972
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Post by jonrock on Jan 21, 2024 13:48:29 GMT
"...From my own experience and from what I've seen with others, different training styles will make You look different. If You're are doing a program to get better at an exercise that won't exactly make You stronger at everything else or look better..." Agreed, this sums it all perfectly.
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