The Kettlebell Effect

workout today

2008-10-22T17:37:00.000-07:00

pistols...
24kg 5R/5L
24kg 5R/5L
32kg 5R/5L
48 kg 1R/1L

48kg snatch 1R, 3R

20kg 20 H2H swings
1 minute jump rope
20kg 20 H2H swings
1 minute jump rope
20kg 20 H2H swings
1 minute jump rope
20 kg snatch 10R/10L
1 minute jump rope
20 kg H2H swing x20
1 minute jump rope

knocked off a bottoms-up clean + press with my left hand today......hurt like hell but still making steady progress

training today

2008-10-21T12:27:00.000-07:00

NEW RKC snatch test
20 overspeed snatches w/ R arm rest 20 seconds repeat 3 more times...
finished with 1:20 remaining....all done with just R arm

conventional deadlift....figured id give it a go focusing on crush grip w/ left hand
115 x5
135 x5
135 x5
135 x 5
135 x5

24 kg C+P ladder with just left hand 5,4,3,2,1 x2

Training 10-20-08

2008-10-21T12:24:00.001-07:00

F.Squat
135 x5
185 x5
225 x 4
275 x3
295 x1.....felt really heavy for some reason

Clean and Press + Pull-up ladder
24kg 16kg

5,5,5,4,44,3,33,2,2,2,1,1,1 R + L
5,5,4,4,3,3,2,2,1,1 x2 just L and pull-ups

short training session..

2008-10-17T10:32:00.000-07:00

circuit ran through 3 times w/ 20 kg bell...

20 swings
20 prisoner squats
20 swings
5 BW Pullups
20 swings
5 pushups
20 swings
pistols 5L/5R
20 swings
plank to pushup x 20

20 kg Get-ups 2L/2R

back into the grind!

2008-10-16T15:49:00.001-07:00

So this past tuesday i was back at the hand clinic at Beth Israel hospital for a follow up visit after my second hand surgery. They finally took the pins out of my hand less than 2 weeks ago and I no longer have a cast or splint. Apparently i am several months ahead of schedule for the healing curve by about 4+ months. The doctors are amazed at my recovery pace and cannot explain why. They took pictures and video of my hand as well as called in several other doctors to show off my capabilities....more pics to be posted soon.

They said that i will NOT be sent to formal rehad b/c it will be a complete waste of my time :)

Good pain / Bad pain is my training guideline

Workout....

Clean and press and pullup latter...

1st performed with 1 20kg bell
1,1,1 2,2,2 3,3,3

20 20kg H2H swings

2nd performed with 2 20kg bells
1,1,1 2,2,2 3,3,3

10 Double 20kg swings

3rd performed just with c+P 20 kg kb on left side
1,2,3,4

bent over row latter just on left side w/ 20kg bell
1,2,3,4,5

20 kg snatch on left side
6, 2....then hand started to get sore so i called it quits

Training...

2008-09-27T15:57:00.000-07:00

Back Squat
225 x 5
275 x 5
275 x 5
275 x 5
295 x 5
315 x 5.....squats feel better every day

modified pull-ups
bw x 5
bw x 5
bw x5
bw x 5
20lb weight vest x 5......... im taking about 20 steps back with this hand injury

snatch:
Rhand 32 kg x 10 + 20lb weight vest
Lhand 59lb cable high pulls
Rhand 32 kg x 15 + 20lb weight vest
Lhand 59lb cable high pulls
Rhand 40 kg x 10 + 20 lb weight vest

Random bottoms up pressing w/ 32kg

walk in rack position w/ 40 kg 50 yds
walk w/ 40 kg overhead 50 yds

some partner juggling w/ KC

Quick Squat workout 9-24 and Doctor Update

2008-09-25T02:40:00.000-07:00

Warm-Up
-a little Z
16 kg 10 swings, 10 snatches, 10 jerks, 10 snatches, 10 swings (all R side of course)

Back Squat
-185 x 5 (still wasting my time on these light sets post accident)
-255 x 4
-295 x 3
-315 x 2
-335 x 2

Finally starting to feel better and more natural. Felt at about 80-85% effort so my back squat is getting back up there.

Didn't post this but I front squated on Monday and got up to 295 for singles. Getting closer to my old working sets of 315 :) My grip is completely different since the pins in my hand do not allow me to utilize a clean grip on the left side so i use a mix of R side clean and L side crossover.

Visited the Doctors on Tuesday the 23rd

The appointment was not for a follow up...just for a recasting and to ensure there was no infection in my hand prior to surgery #2, since some of the pins have poked their way through the skin to say hello! After cutting the cast off, the resident who is overseeing my case asked to see my available range of motion and after 6 weeks to the day I was able to almost completely crush my fist. Pretty impressive if you ask me considering that they projected 6 months for a pinch grip. Much to the dismay of the doc I shared with him some activities that I have been participating in recently.... I have been riding my motorcycle again with the cast on, full push-ups keeping my wrist neutral by elevating it onto a med ball and this past weekend i knocked off several sets of fingertip pull-ups. All are activities that they DO NOT want me doing (especially the pull-ups) and cant believe my hand has been strong.......I am not surprised.

Their first newsflash to me during my pre-op appointment.... "you realize that you will not be able to bench press for a full year".........

training 9-15

2008-09-16T05:09:00.000-07:00

zercher squats
135 x5
185 x 4
225 x 3
255 x2
275 x1.... these have always been uncomfortable but since my recent weight loss, they just flat out hurt my skinny left arm (big sissy i know)

Modified Pull-ups (3 sets of 5)
mixed with sets of 20 24kg 1 arm swings
24 kg loaded swings (eyes closed)
L arm modified cable high pulls 52 lbs x 5 x 3
r arm 24 kg high pulls 5 x 3
16kg and 12 kg partner juggling

Training...

2008-09-08T16:07:00.000-07:00

Z-health R-Phase
-L ankle still really stiff from the accident

Back Squat
135 x 6 (really don't know why i wasted my time with this set)
225 x 5
275 x 3
315 x 2
335 x1
335 x 1 (setting new post injury PRs....but the weight is still well below par)

Bent Press (just R arm)
32 kg x 3
40 kg x3
48 kg failed attempt got pissed b/c i wasnt paying attention then threw up a single strict press with the 48 kg to make myself feel better then it was off to teach my KB group class

Where Have I Been?

2008-09-08T08:20:00.000-07:00

That is a question that even I have muttered to myself in the past month but i believe I actually have a good excuse for the layoff from blogging. At about 2:15 pm on August 2, 2008, I was struck by an on-coming car while riding my motorcycle. No significant damage to the bike but my left hand was shattered into 20 pieces along with minor injuries to my lower leg. My hand will require three reconstructive surgeries over the next several months before I can begin formal rehabilitation.

The bad news... my hand is totally effed and is going to set progress of my training back roughly 2 years. The good news... my hand injury is so severe that it required surgical intervention from the top hand specialist in Boston.

During my pre-op doctors appointment, the first surgeon I saw just dropped his jaw after looking at the x-rays. I asked him if he was going to be doing the surgery and he just laughed. I was told that there was only one person qualified to handle the extent of my injury. Apparently they see injuries as severe as my hand "once, maybe twice a year."

I Caution You About the Following if You Have a Weak Stomach:

This shot is a little blurry but it was taken roughly 30 minutes after the accident.

Note the finger displacement and the laceration on my index finger. (i almost lost that one just from the impact)

This is one of my first x-rays at Beth Israel Hospital.

Take note to how low my middle finger rests. It should rest higher than my ring finger along with the index finger.

I boxed out the main breaks in my hand.

Both the index finger and middle finger (metacarpals)in my hand are shattered into 10 pieces each. Along with a fracture of my medial phalange of the middle finger.

This is the side view of my hand.

If you look close enough you can see the dislocations of fractured bones on top of and under my wrist.

The hand specialists reduced the dislocations to the best of their ability while i was in the emergency room.

My hand one week from the accident and only a few days before the first surgery.

This X-ray is two weeks post-op and is a clear visual of the five pins they put in my hand to hold it together.

My hand uncasted 2 weeks post-op. I'm definitely going to have a bad ass scar on the top of my hand.

They also performed a carpal tunnel release because they expected so much swelling.

Prognosis: 1 year recovery time.... 10% loss of function in my left hand

The Impact On My Body and Training Since the Accident

It has been a little over a month since the accident and yes I am still training but obviously not at the same level. I have lost about 15 lbs of muscle. I struggle cooking and cleaning dishes since my left hand is almost totally useless so I cannot fuel my body properly. I cannot deadlift. I back squat but since i cannot grip a bar with my left hand and cannot close it to create tension, I feel uncomfortable with as little as 315 on the bar.

I have created a device that attaches to my left upper arm and allows me to hang from a pull up bar to do body weight pull-ups.... but hang a 16kg k-bell from my foot and it feels like my arm will fall off.

Lots and lots of modifications.....

High volume 24kg snatches

Modified get-ups

1 arm swings

Bottoms up drills up the wazoo

Modified pull -ups

modified cable high pulls (attached to my distal bicep)

Get the idea?

I'm am making it work for me. Yes I will need at ton of remedial work to fix my imbalances when this is all said and done with but keeping my fitness up will increase my blood flow and boost the healing process.

Training 7/31

2008-08-01T05:43:00.000-07:00

Totally forgot to post the workout yesterday, went something like this....

Morning recharge:
1 hour of mixed Z, fast and loose drills, resilient drills, roller work on back and legs

Afternoon:

3 minutes jump rope
20 Prisoner squats

24 kg double swings x15
24kg 2 hands anyhow 3l/3r
24kg double swings x15
24kg 2 hands anyhow 3l/3r
24kg double swings x 15

32 kg pull-ups w/ 5 second iso hold at the top (4 sets)

wanted to do some juggling but decided to take it easy

Training...

2008-07-30T17:03:00.000-07:00

Warm-Up:
Sumo DL 225 x 3
Priosoner squats x 20

Workout:
Sumo DL
255 x3
305 x3
345 x3
415 x2 failed 3rd attempt
415 x1 failed 2nd attempt

5 minutes of 40 KG get-ups, 6r/6L

Double kb press 32 kg 4x4
stacked 24 + 16 kg single arm press 2x2

32 kg pullups 3,2,2,1

Random swings in group fitness class
Jump rope 1 minute superseted with leg stretches and poses x 5 minutes

Z R-phase: feet are becoming much more mobil. shoulder feels a lot better today too. pressed heavier today than i have since the end of june.

Training...

2008-07-29T17:54:00.000-07:00

Back a little sore from deadlifting yesterday. Knees are starting to get sore. smashed the L knee with a kettlebell last night in my group fitness class OUCH! and the other is sore from front squatting really heavy last week.....i did not blog that second workout on Thursday, if you are really curious then send me a message and ill toss my weights/ reps up. I did some z-health R-phase and foam roller work about 3 hours before the workout today

Warm Up:
50 swings w/ 16 kg bell 25r/25l
clean and front squat + 5 viking push presses with 24 kg) x2
50 16kg swings 25r/25l
5 BW pull ups
50 16 kg swing 25 r/25l
F.Squat w/ 32 kg x5
50 16kg swings 25r/25L
Pull-up ladder from 5
50 16kg swings 25r/25L
24kg snatch 10R/10L
Frog squat w/ pry
cossack stretch
240kg snatch 10r/10L
Horse stance 1 minute
50 16 kg swings 24r/24L
40kg Viking push press 5L/5r
20 24kg swings
hanging leg raise x 5
20 swings 32 kg 1 arm press 5r/5L
20 24 kg swings
horse stance 1 minute
20 24kg swings
V pose and back rolls
20 24 kg swings
jump rope 1 minute
20 24 kg swings 10 R/10 L
32 kg press 5R/5L
20 24 kg swings 10R/10L
1 minute jump rope
20 24kg swings DARC
Hanging Leg raises x5
20 24 kg swings DARC
24kg sots press 5R/5L
20 24 kg swings DARC
1 minute jump rope
20 24kg swings

=500 swings plus active "recovery"

total time 53 minutes.... had to pause for a couple at about the 250 swing marker bc my training partner got sick. i carried on without him

after workout did more Z ankle mobilities

Beach and Training...

2008-07-28T18:02:00.000-07:00

The coolest thing ever! I know its done in Cali all the time but I decided to bring a 16kg and 24kg bell (his and hers if you will haha) to the beach on Sunday and it was so much fun! The day was packed with random sets of swings, trifectas, juggling, snatching, bottoms up drills, hot potato drills and partner toss. Too much fun to describe. All the random elderly gents stopping by just to feel how heavy the KBs were was totally icing on the cake.

Training today went something like this...

Warm Up:

24kg swings x50 (2 handed and DARC)
(4 Clean and jerk + 10 swings R/L) x 2

Deadlift
conventional
265 x 3
305 x3
345 x 3

Sumo DL
395 5 reps x 2
3x1
2x1.... Body wasn't feeling the DL today

300 Swings superseted with the following as active "recovery"
Swings performed in blocks of 20 and 40
(Sea-saw presses w/ 32kg 4L/4R ) x2
Plank
Chair Pose
Pull-ups 5x2
double Front Squat w/ 32's x 5
Frog Squat and Pry
Cossack stretch
(1 minute jump rope) x 2
Hanging leg raises x5

Finished with 24 kg windmills 3L/3R

Completed another 130 24kg swings, various style in my group fitness class

500 workout faces off with The Naked Warrior

2008-07-26T09:16:00.000-07:00

Try this one out!

5 rounds of the following....

24 kg 2 handed swings x20
20 prisoner squats
20 2 handed swings
1 arm push ups 5L/5R
20 2 handed swings
5 finger tip pull-ups on a door frame
20 2 handed swings
BW pistols, no counter balance, arms extended over head 5R/5L
20 2 handed swings
20 Push-up-to-plank

Allowed myself 1 minute recovery after each round. Took less than 45 minutes to complete. I had a grin from ear-to-ear once I hit the 200 marker.

Quick Workout this morning

2008-07-24T06:43:00.000-07:00

500 24 kg swings Performed in the following Superset:
50 2 handed swings
pump stretch
50 2 handed swings
plank 30 seconds
50 2 handed swings
5 BW Chin-Ups
50 2 handed swings
5 BW chins
20 Right Handed swings
5 BW Chins
20 Left Handed Swings
1 minute jump rope
20 2 handed swings
1 minute jump rope
20 2 handed swings
24 kg sea-saw presses x5
20 2 handed swings
24 kg sea-saw presses x 5
20 DARC swings
frog stretch w/ pry
20 DARC swings
1 minute jump rope
20 DARC swings
24 kg sea-saw press x5
20 DARC swings
1 minute jump rope
20 DARC swings
30 second plank
20 swings
hanging leg raises
20 DARC swings
16 kg hot potato 30 seconds
20 Right handed swings
5 BW Pull-ups
20 DARC swings
24 kg halo 5x5
20 DARC swings

Circuit took 35 minutes
Felt GREAT!
Finished with 24 kg Windmills 3x3 pausing for several seconds at the bottom to hold the stretch

Short Workout

2008-07-23T11:35:00.000-07:00

50 DARC swings w/ 16kg
Halos w/ 16kg 5x5

Full body mobility warm-up x3
-SL DL
-Hang Clean
-Front Squat
-conventional DL

Sumo DL
225 x 3
260 x 3
305 x 3
345 x 3
410 x3 (reps) x 2 (sets)

Overhand Pull-Ups w/ 32 kg KB superseted w/ 1 arm 1 leg push-ups
3,2,2,1

The Fighter pull-up is getting more comfortable. I can easily bang out 1 or 2 reps with a good amount of weight but after that I begin to leak through my hips. More practice will make permanent.

Training

2008-07-22T17:36:00.000-07:00

500 swings with 24 kg

-first 200 were performed in blocks of 50
-second 300 performed in blocks of 20

-Supersetted with the following:
-Overhand pull-up w/ 32 kg bell
3,2,1,1
-40kg pull-ups 1,1
-Side presses w/ 24kg
-hip flexor stretch
-cossack stretch
-planks
-Ab roll outs from feet
-leg raises
-Horse stance
-Chair stance

total time: 45 minutes

Fun In The Sun With Pistols....

2008-07-21T19:09:00.000-07:00

Training

2008-07-21T16:06:00.000-07:00

Session 1:

Full body warm-up
-SL DL x3
-Hang Clean x3
-Front Squat x3
-Jerk x3

Sumo DL
225 x 3
260 x 3
305 x 3
345 x 3
390 5 x5

100 24 kg swings performed in 20's superseted w/
Sea-Saw Presses
Double 32's 4 x 4

Session 2:
Pull-ups double overhand false grip
32 kg 3,2,1,1

Get-Ups
32 kg 1R/1L
40 kg 3R/3L
48 kg 1R/1L

*Shoulder is definitely feeling much better

400 32kg 2 handed swings performed in blocks of 20

Training

2008-07-19T10:10:00.000-07:00

I'm visiting one of my college buddies in North Providence for his quarter a century birthday party so we went down to his personal training studio to get a little workout in...

Warm-up
135 lbs
-3 SL DL
-3 Hang Cleam
-3 front squat
-3 Jerks
-3 convential DL

Workout:

Sumo DL
280 x3
325 x3
365 x3

Our DL workout was cut short because the studio is another "fluffy" place that just wants to make people feel better, not stronger.... they said we were being too loud even with slowly controlling the bar back down to the ground (what is up with that?)

500 24 kg swings with mixed grips. 2 hands, 1 hand, DARC done in groups of 20's with 30 seconds rest 1:1 work rest ratio

I began to juggle a 16 kg bell and got looks from the owners of the studio so we had to leave.
-You can imagine my thoughts at that point.

Brought a 24kg bell back to my buddies house:

Get-ups on the grass... 3x R/L x3 mixed styles.... overhead squat, traditional and leg sweep

We have an old rusty barbell with some mixed weights so i played around with a barbell bent press several times...didnt keep track

I'm sure we will be playing with some more weight as the day progresses.....

500 workout....can you handle it?

2008-07-18T06:49:00.000-07:00

The Background:

Maybe I have a severe case of body dismorphia but I believe my back is pretty much my best asset (now bear with me on this one). Last weekend my friends and I basically lived at the beach and one of the ladies that beached it with us completely gave me a complex. To put it lightly, she looked great and her back was phenominal. Way to go KC! Now any woman that can "look" as lean as I (hovering around 6%) really impresses me since we all know the benefits of the T-factor. Men can work half as hard and get twice the results... and dieting doesn't always have to be on point.

It's the summer and with the summer comes a much greater alcohol consumption, along with looser diet restrictions.

The goal is to become as lean as possible, or make the greatest amount of body composition shift, with as little diet modification as possible

The only option... Kick the crap out of yourself and demand results

The challenge:

500 swings a day (at least), 5 days a week, for 4 weeks broken up either by 20's, 40's, 50's or Hundo's. Take as much time as needed to recover but less time is preferred. Just get them done.

Are you willing to take the challenge?

Thoughts and training

2008-07-17T15:53:00.000-07:00

So three weeks ago I banged up my left shoulder performing a 2 hands anyhow with a 48kg KB and a 32 KG bell. After the bent press and curl I disregarded screwing my top shoulder back in and as I began to stand up I heard some rice crispies in my shoulder as it began to pull away from my body. Common sense told me to drop the bells and just walk away. It took about 3 weeks of rehab (arm bars, half getups + halos) before I could comfortably press a 32 kg bell again but at least it is progress.

Today I had the resident physical therapist take a look at the shoulder in hopes that he would give me some good news (no rotator cuff or labral dammage). Thank god his assessment revealed just an anterior capsule sprain. The better news? After three weeks of almost no pressing, I CAN PRESS AGAIN.... "just take it easy" he said.

Workout:

Full body mobility:
-Stiff Leg DL x3
-Hang Clean x3
-Front Squat x3

Front Squats:
185 x5
255 x4
275 x 3
305 x2 x2
315 x1

Sea- Saw presses
24kg (keeping it light) 5x5

superseted with 16kg overhand false grip pull-up
5x5

16 kg snatch - 500 reps performed in 16:40 minutes
sets of 25 w/out putting the kb down
-i think i could have easily broke 15 minutes but i rested overhead 3 x to chalk my hands

Training today 7-16-08

2008-07-16T14:14:00.000-07:00

Mobility warm-up x2
-3 stiff leg dl
-3 hang power clean
-3 front squat
-3 jerks

Sumo DeadLift
280 x3
325 x 3
365 x 3
390 x 3x3
410 x3

500 swings w/ 24 kg KB
-varied style 2 hand, 1 hand, DARC