25
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•cheese stick
I like having a little cheese in me before work, it’s good energy, sits well, the glass of water with it tasted so good
this is my ideal work day breakfast, a glass of water and one to three cheese sticks
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I’ve got plenty of time to get ready for work, sitting on the toilet – kinda pooped, and my neck is real sore – I figure it was trying my hand at the 32kg bell attached to the neck harness not having done neck harness in awhile.
See, there’s two ways to train up to something :
Firstly I’ve done 90lbs on a neck harness in the past, I know my neck is pretty strong just on maintenance.
Wrestling in high school was a godsend that way, and while I never got to crazy levels of bridging drills, just wrestling patty cake style against your practice partner will build more neck strength than anyone outside of wrestling…
The neck harness.
It’s best to start light, for me that’d be 20-25 reps with 20-25lbs, do that daily for a week or so, then the next week add a set, get to 100 reps daily, then add 2½-10lbs.
The coolest way I ever progressed the harness was at a gym with the full selection of donnie thompson fat bells, so I’d just connect one to the harness and when I was hitting a set of 50+ with it I’d jump to the next bell, which were 9-12lb jumps as I recall, if that jump felt too heavy, not clearing about 35 reps on the first try, I’d drop back to the last bell and use it to 75-100 reps then rejump in weight.
I could use the moderate approach.
Nothing looks so powerful as a bull neck.
Or, there’s the “try – partials” approach.
You’re incapable of the full rep, but you try to get as close to it as possible, straining against the weight, and getting more and more range of motion as time goes on…
Eventually you get it, then soon after you start repping it.
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Work :
silly silly easy – I’m talking ~6 plastic totes into the truck easy
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•20oz pepsi
I bought an unnecessary preworkout on the way home – enjoyed it too
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It’s kettlebell time!
1st Lift :
Side Press
10r, 10l kb
12r, 12l db
Mismatched Press
2×6
hard to shoulder both with kb in left hand, then saw stars during presses that set
Gorilla Cleans
not really happening – not making switch with db to shoulder having shouldered kb first
See-Saw Presses
2x6s
second set, kb at right lockout fell to right shoulder as I shouldered db two hands anyhow from ground
Snatch
3l, 3r
Swing
8l, 8r
F.Sq + Swing
3fsr+3swr+3fsl+3swl
still need two hands for fsq rack most reps, kinda don’t when I really flex my wrist
Mismatched Shrugs
5 reps with kb l, db r
didn’t bother evening this out
I’m gassing so much with the new toy – which is perfect.
I want to be inefficient, burning fat – the huffing and puffing is exactly what I want
The kb and mismatched kb+db work is very high tension, I’ve a long way to go
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•pb & cheese sandwich
•piece of breaded chicken
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An aerobic base would help a lot.
I was huffing having moved quickly to load our half dozen items into the truck, and again with the kb.
I’d forgotten to use the neck harness, so…
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2nd Lift :
Neck Harness
25x25lbs
KB C&P Every Rep Style
5 x each side
Swings
8r, 8l
Lateral Swings
6r, 6l
Two Handed Swings
10
swings & rowing erg would be an AWESOME mix for cardio w/strength
I love how much my heart races from this stimulus – not a bad idea to take the bells to a parking lot and mix both carries and jogging, mix strength into my cardio – I need the cardio, particularly an aerobic base again – also keep making the heart bump, it’ll help here as well
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I’ve not yet used headphones while lifting the kettlebell.
It may stay that way.
Without headphones you’re more in touch, feeling the heart beat, catching your breath, tasting the fresh outdoor air.
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Dumbbell VS Kettlebell – Initial Thoughts :
I bought the kettlebell since swings feel better with one than with a dumbbell to me.
That’s the main advantage to the kettlebell. It’s better for swings.
The presses are smoother with a dumbbell, which has a better balance for pressing sheer weight.
The kettlebell is more an odd object press…
Bottoms up being an exercise in tension, regular being odd with the bell resting down your forearm – they’re different bar paths than a dumbbell which compared feels very easy to move from a to b vertically, shoulder to lockout.
They’re all different press stimuli, similar but different.
For one bell cleans I’m liking the kb better.
I think I’d prefer dumbbells for two bell cleans, but I’ve never tested this with similarly heavy enough kettlebells so as to be sure.
My gut says “if you were to purchase the implements to film a c&p with a pair of 100s, you’d prefer to own a pair of 100lb dumbbells than kettlebells”.
It’s real interesting getting both my 75lb db, and my 32kg kb to shoulders.
I’ve yet to manage a clean getting both to shoulder in one go.
So far it works best getting the kb up to one shoulder, then muscling the db to the other.
Getting the dumbbell to shoulder first then muscling the kettlebell to the other was a serious brute force thing as I did not have the coordination to get the kb to rack, I got it mostly there, then basically arm wrestled it to rack from the top of a curl, a weird thing in midair.
Goblet squat?
Ha! I’ve always preferred putting the bell on shoulders for front squat, whether db resting on shoulder or now kb in rack.
There’s a lot of room for “rugged” in figuring out cleans with these mismatched bells as described above.
The two hands anyhow, in every permutation, ditto.
Two hands anyhow with the pair, with current coordination made most sense with kb at lockout (press or snatch), an atg squat to get to the db, then forgiving it out from there.
I thought I’d easily gorilla clean, the coordination was not there yet.
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A quick search says concrete weighs ~150lbs per cubic foot.
Now I’d had an idea before looking that up…
I’m working at a moving company, standard box sizes…a one five box (1.5) = ~225lbs, and it’s not ridiculous in dimension.
There’s your implement in the vein of basque stone to shoulder.
Two 1.5s and a length of pipe and you’ve a 450lb fixed weight axle.
Find a patch of yard you’re okay with tearing up, or build a sand pit, and now you grease the groove with a 450lb axle deadlift.
Can’t deadlift it?
Pull partials til you can.
Deadlift is easy?
Maybe try continentals with that unwieldy thing.
You’re a professional strongman when you can get that thing from ground to overhead.
…..
•chicken noodle casserole (small amount)
•½box fish sticks as two fish sandwiches
•six slices american cheese
•can vanilla coke
•12oz milk
really was craving taquitos, should’ve bought a box – the kettlebell is revving my metabolism, I’m hungry, and for fairly clean foods at that, other than the sodas – lately I’ve really been liking fish
I wonder what tilapia goes for right now?
The kettlebell may be sparking an instinctive urge to fat loss diet.
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30
…..
Though gorilla cleans didn’t work I can get both the mismatched bells to shoulder…
A long ugly drawn out Sig Klein (ish) challenge, maybe at times having to shoulder the bells one at a time, as the cleaning different implements is iffy for getting a good clean – earlier today I was getting the one to shoulder then muscling the other into position – doing that for 12+ reps, it’d be from the hang mind you, sounds like a deliciously evil amount of time under tension…as is the see-saw press.
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35, 15
•12oz milk
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Persistence & Tenacity