The big easy


Thierry Sanchez
 Share

Recommended Posts

It was time to start a log here as well... I decided to transfer my log across from BB.dk

For resten,Jeg kan godt læse dansk, men jeg er ringe til at skrive det...

First goal: Nordland cup in June 2012, masters 1 division. First powerlifting comp ever, just to try something new. Set new Danish record in Squat and Deadlift in my division.

Second goal: Kettlebell DM http://kettlebellcup.dk/?page_id=260 in OCtober 2012, at least 160 snatches with 24kg, 1 arm switch. Win my division.

Starting off 2012 nice and easy.

02.01

Training at home

1 arm swing @16kg x200 ( 50+50+ 100 H2H)

Wheel pikes x20

A1: Get up 1+1 @20,24,28,32kg

A2: Deep straddle squats x5 @20,24,28,32kg

03.01

Warm up

Squat @50kg x5 x2 sets

Bench @50kg x5 x2 sets

Farmers walk @55kg each hand x80m

Cable face pull @50kg x15

Stretch

04.01

warm up

bench @52,5kg x5 x2sets

Deficit DL @110kg x5, @100kg x5

prowler 20m @80,120,120kg

thick rope pulls x8 (x15m)

stretch

walk home

05.01

Warm up: swings, club drills, get up 1+1 up to 36kg

Dead squat @60kg x5, @55kg x5

Bench @55kg x5, 50kg (ring chin ups x10, band pull aparts x30)

FW x25m @55, 55, 60, 60kg each hand

KB Snatch @20kg 1' e.s / 1swing + 1snatch 1'e.s/ 2swing + 1snatch 1' e.s

Stretch

Walk home

06.01

Warm up

Bench @60kg x5, @55kg x5 (band pull aparts)

Deficit DL warm up

DL @115kg x5, @105kg x5

Prowler run low handles x20m @60kg every 1'30" x6 sets

Face pulls @50kg x20

Stretch

Walk home

08.01

Warm up: swings, fig 8, jori swings, med ball throws, deep stradle squat, get up to 34kg.

Dead squat @65kg x5, @60kg x5

bench@57,5kg x5, @52,5kg x5 (cable facepulls @50kg 12x4)

Farmers walk x25m @55, 65, 75, 70kg each hand

Stretch

Walk home

09.01

Warm up: rope skip, JM, club drills, KB fig 8, KB swing + snatch @20kg 2' each side

A1: Bench @60kg x5, @55kg x5

A2: band pull aparts x10

Deficit DL up to 110kg

DL @117,5kg (misloaded) x5, @110kg x5

Prowler run low handles x20m @70kg every 2' x6 sets

Stretch

Walk home

10.01

Warm up: rope skip 3', med ball throws 6 x2, deep straddle squat x5 up to 39kg, get up 1 e.s up to 39kg

Dead squat @70kg x5, @65kg x5

A1 Bench @62,5kg x5, @57,5kg x5 (A2 cable face pull @55kg 8x 3)

Farmers walk @55kg each hand x25m, @65kg each hand x25m, @60kg each hand x50m

Power wheel pike x25, GHR x15

Stretch

Walk home

http://www.youtube.com/watch?v=5u_hzLZBHaA

Edited by Thierry Sanchez
Link to comment
Share on other sites

12.01

Teach Kb 2h

13.01

Teach Kb 3 hours

Squat @ 75kg x5, @70kg x5

Bench @60kg x5, @55kg x5

Cable face pull @45kg x25

Stretch

14+15.01

crossfit level 1

17.01

Tired from weekend course and Troy's getting teeth, so poor sleep.

Warm up: rope skip, KB figure 8, med ball throw, straddle squat, 1leg RDL, 1swing + 1snatch @20kg 2min30sec each side, muscle up x1

Dead squat @70kg x5

Bench @60kg x5

DL @110kg x5

A1 prowler high handles @100kg x20m/ @130kg x20m

A2 ring bodyrows feet up x8/ x8

stretch

18.01

Do babies ever sleep at night?

Warm up: joint mobility,jori swing, get up up to 42kg, straddle squat up to 36kg

Dead squat @72,5kg x5

Bench @62,5kg x5

DL @115kg x5

Farmers hold (bars below kneecap) x10 sec @150,160,170,190kg (still easy)

Farmers walk x50m @120kg (33sec)

Hand over hand thick rope pull 50m

stretch

19.01

Warm up

1 swing+ 1snatch @20kg 2'45" each side

Squat @75kg x5

Bench @65kg x5

DL @120kg x5

Cable face pulls @55kg x16

stretch

20.01

Warm up: jori swing, get up 40kg 1+1, muscle up

http://www.youtube.com/watch?v=J5OuY7nYr9I

Edited by Thierry Sanchez
Link to comment
Share on other sites

22.01

Warm up: rope skip, light clubs, clean + press + get up @20kg

http://www.youtube.com/watch?v=s79lLepcHtI

Dead squat @80kg x5 (with belt)

Bench @71kg x5 (superset with BW chins x5 x4sets) PR by 1 kg :lol: still felt OK

DL @131kg x5 (with belt) PR by 1 kg :lol: still felt easy

1swing+ 1snatch @20kg 3min each side

stretch

23.01

Warm up: rope skip, fig 8, jori swing, straddle squat

Dead squat@82,5kg x5

Bench @72,5kg x5 grind PR

DL (ecc. only) @122,5kg x5

RNG row @2x19kg x12 x2

Prowler low handles @75kg x20m x2

stretch

24.01

Warm up: rope skip, fig 8, snatch @20kg 1'30" each side

DL @135kg x5 PR and felt easy

Bench @65kg x5

Dead squat @70kg x5

Cable face pull @60kg x15

stretch

26.01

I managed to squeeze in a quick training pass while the little troll was sleeping...

snatch @20kg @20rpm 1min30sec each side

snatch with cotton gloves @12kg 1min30sec each side

clean and jerk @32kg rest pause for 10 minutes. 1 rep every 20 sec, switch side every minute.

stretch

29.01

Back home after 3 days of teaching kettlebell workshops and filming. That's 18 hours of training, I am smashed... Tomorrow a full rest and a massage :D

31.01

Hard to have to hold a week pause...

Warm up: rope skip, snatch @20kg 2 min each side @16rpm

Dead squat @75kg x5

Bench @67,5kg x5

Chins @15kg x5

DL @120kg x5

Farmers hold @170kg x10 sec

Farmers walk @110kg x75 m

stretch

01.02

Joint mobility warm up

Dead squat @80kg x5, @70kg x5

Bench @70kg x5, @60kg x5

Trap DL @150kg x5, 110kg x5 That was nice and friendly on my back. I used the farmers bars and a platform set to achieve the proper depth. A real trap bar would be nice. I think I'll keep it as an alternative to DL for alternate days.

Prowler @50kg (20 m low handles + 20m high handles) x2 sets

Cable face pulls @60kg x10 x2 sets

stretch

Link to comment
Share on other sites

02.02

Warm up: rope skipping, light clubs, 1x clean + jerk + get up up per side to 40kg

http://www.youtube.com/watch?v=-GQ1q1qBrK0

Dead squat @85kg x5, @90kg x5 PR

Doing dead squats from pins is not very good. Can't reposition the bar as easily as if it were on blocks, so I stopped short. I wasn't happy with the depth on film, and felt strong so I decided to try 90kg.

Bench @72,5kg x5, @65kg x5

Kettlebell snatch @20kg 5 min @16rpm.

11 weeks left before DM qualifications, so over 200 like last year is not out of the question.

http://www.youtube.com/watch?v=BxQo6n9vHjI

1 arm rows @26,5kg x10 x2 sets

Cable face pulls @50kg x15

stretch

Still amazed how easily and steadily progress is coming, given the low volume and intensity I use most of the time.

Link to comment
Share on other sites

04.02

Trained with SPH crew in Aalborg, will try to do again soon.

Warm up

Deadlift @150kg x4 PR, @135kg x5

Bench @75kg x5 PR, @65kg x5 (thanks to Friche for the spotting and tips)

Kettlebell snatch @20kg 6min@16rpm

stretch

05.02

lower back is fried and tired from yesterday's PR

recovery session

joint mobility

circuit x6:

hindu push up x10

body rows on rings x10

KB fiure 8 to hold x10

prowler push @50kg x20m

stretch

06.02

Warm up: joint mobility, light clubs, KB straddle squat x5 up to 36kg, clean + jerk each side 1x up to 36kg, box jumps x5

Still a little beat up from Saturday, so I took it easy.

Squat @90kg x3 no belt, @85kg x3, @85kg x3

Bench @80kg x1, @70kg x5, @62,5kg x5

Chins @BW x5, @15kg x5, @20kg x3, @15kg x5, @BW x5

Kettlebell snatch @20kg x7min @16rpm (56+56)

stretch

Link to comment
Share on other sites

07.02

Time to try different rep ranges and tweak things a bit.

Warm up: light clubs, jori swing, med ball throws

Farmers walk @45kg each side x25m, @55kg each side x25m x2, @65kg each side x25m x6 sets (150m)

Bench press alternating each set( @80kg x1/ @70kg x1) x10 sets

Prowler @60kg push x20 m and reverse drag x20m x4 sets

1 arm row @29kg x8 x2 sets

stretch & walk home

Link to comment
Share on other sites

Thanks Guys!

I train at Hjørring Styrke http://www.styrkespo...=1323870263.txt

BW is 68kg, give or take a half kilo...

Goals are important and keep me on track!

08.02

Warm up: joint mobility, light clubs, figure 8, KB clean and jerk 1 rep each side from 20 to 40kg

Chin ups @22,5kg x3, @15kg x3 x2sets

Squat @100kg x3 PR, @90kg x3 x2sets

Bench @76gk x3, @71kg x3 x2sets

http://www.youtube.com/watch?v=m9aUvcyeKT8

Kettlebell snatch @20kg 4 min @24rpm (48+48)

http://www.youtube.com/watch?v=HWJ3xmgEEdc

Stretch

walk home

BP 144/84 HR 84

Edited by Thierry Sanchez
Link to comment
Share on other sites

Velkommen til Thierry!! Fedt med en log her på MOL :w00t:

Og god stil at lægge ud med en hel måneds træning og masser af videoer ... så er der lidt at se på.

Har du altid dyrket så meget SL? Her gik jeg og troede, at du næsten udelukkende trænede med KBs. Så kan jeg vist tro om igen :wink:

Jeg glæder mig til at følge med i din log ..

Link to comment
Share on other sites

Cheers, yes I'll keep the vids coming!

Daisy, if I did much SL I'd be way stronger, hehe! I just started, because I want to compete in June.

KB are just a tool, and for me it is a competition sport, so I do use them when I have to, not just for everything. What happened in 2010 and 2011 is I didn't have access to a gym so I trained mainly at home with KB.

I did a lot of front squats and clean and push press when I was at Aalborg sportshøjskole in 2008-2009, along with KB. It works well.

So it is a fresh start of sorts with heavy weights, and progress is coming along nicely :-)

Edited by Thierry Sanchez
Link to comment
Share on other sites

09.02

Tired, shitty night

Warm up Get up 1 repeach side 20-40kg, 44kg right side only

DL singles x10@100,110,120,130,135,140,145,150,140,130kg

Dips @BW x10 x3sets

1 arm row @31,5kg x6x3sets

Stretch

Walk home

LOL at kettlecross

http://www.youtube.com/watch?v=PkxZrjo_XsI

Edited by Thierry Sanchez
Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

 Share