Monday, February 9, 2009

Today's Kettlebell Session: Less Volume, Higher Density

Monday February 9, 2009

I had planned on a basement dungeon workout of front squats, push presses and clean pulls yesterday but more rest was needed. I pushed it last week and have learned the hard way that an extra day of rest is not extra at all. Also, even with the Olympic lifting meet this coming Sunday, I did not want to give up my kettlebell training today .. an extra Oly session yesterday was not really going to make a difference at the meet at this late stage.

Wishing to cut back on volume but still get a good workout, I opted for higher density:

Kettlebell Session:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

32kg x 1 x 2/2 TGU

24kg x 5 x 20 Two-hand swings. Sets at the top of the minute

24kg x 1 x 20/20 Snatch

Double 24kg Power Complex: One complex every minute and half
A1: 1 x 2 Double MP
A2: 1 x 2 Double Snatch
A3: 1 x 2 Double Front Squat
Total: 5 complexes

Afterward, my two training partners, Max and Nick, demonstrated some very strong stuff. Nick did a set a 9 right followed 8 left of push presses with the bulldog. Max bent pressed the beast with his right. I settled for a set of three push presses with the bulldog on my right side.

Weight: 184 1/2 lbs
Total Volume: 7670 lbs



Diet and Nutrition:

Goal: 182 lbs by April 2009

Sunday February 8, 2009

Current: 182 1/2 lbs

Hmm .. could yesterday's indulgences of single glass of Amoretto on the rocks and the six extra roasted almond snack bags caused me to put on pound? Yes .. these are the hard facts about staying clean.

Caloric Consumption log:

  • One bowl of pasta-less spaghetti
  • One large banana
  • One small snack bag of raw walnuts
  • One small snack bag of roasted almonds
Mid-morning Snack:
  • One bowl of kitchari (yellow mung beans, brown Basmati rice, sweet potato and various exotic Indian spices)
  • One bowl of u-waved frozen peas
  • One small snack bag of raw cashews
Lunch @ Szchuan (Sichuan) Restaurant:
  • Large helping of Sichuan style panfried fish fillets, celery with spicey chili sauce
  • Large helping of Chinese spinach with garlic sauce
  • Two small snack bags of roasted almonds

Mid-afternoon snack:
  • One banana
  • Three small snack bags of raw walnuts
  • One small snack bags of roasted almonds
  • One glass of red wine
  • One large garden salad with 4 oz of diced chicken
  • Small helping of sweet potato French fries
  • Two small snack bags of roasted cashews
Monday February 9, 2009

Current: 184 1/2 lbs

Wow another two pounds of weight gain. So in one weekend end I completely I gained back 3 of the 3 1/4 pounds that had taken me a week to loose. I believe the real culprit is the Chinese restaurant where salt content of the food is off the charts. This is my theory anyway and its back to low sodium good eating today.

  • One bowl of kitchari (yellow mung beans, brown Basmati rice, sweet potato and various exotic Indian spices)
  • One bowl of u-waved frozen spinach
  • 4oz of canned salmon with 4 oz of non-fat organic yogurt
  • One large banana
  • One handful of raw walnuts
  • One can sardines
  • One bowl of u-waved frozen peas
  • One apple
  • One handful of raw walnuts
Afternoon Snack
  • One handful of raw walnuts
  • Two handfuls of roasted almonds
  • 10 raw baby carrots
  • 4 oz of canned salmon
  • One handful of raw walnuts
  • One can of sardines
  • One handful of raw cashew
  • One handful of roasted almonds
  • One bowl of u-waved frozen spinach


Martin Schap said...

Wow. Guess I won't be getting Chinese right before my upcoming meet. You will be fine. I believe you are right about the sodium being a major source of temporary weight gain. Everything I have read suggests this can be remedied by lots of water and clean eating. Nice session by the way.

pierini said...

Put those kettlebells out of sight this week partner and treat yourself to a proper light week before your competition.

Here's what I did the week before my first meet which was on a Sunday like yours (all loads are in lbs.) By the way, I weighed in at 84kg on competition day.

Monday - 7 squat snatch singles of 95-105-115-125-135-135-135 - 5 clean & jerk singles of 135 lbs - 3 sets of back squats 135x3.

Thursday - 8 squat snatch singles of 95-95-105-105-115FAIL-115-115-125 - clean & jerk singles of 125-135-135-145-145-145.

Of course, I did some warmup drills before the above. I walked about 2 miles on Friday. Tried to do some visualization but that was it and I'm glad it was. I felt very rested on competition day.

I know your coach has a plan for you so follow it, but I just wanted to share with you what I did.

By the way, I opened with 60kg in the snatch and made it, but missed my next 2 attempts. I opened with 80kg in the clean & jerk, made by 2nd attempt of 83kg and got my third attempt of 85kg overhead but received a red light for press out.

The lesson I learned in the snatch is that my 2nd attempt of 5kg higher was too high. I suggest 2kg to 3kg increase at the max. I missed my 2nd and 3rd attempt at 65kg, even though I had made in training a couple of times.

Hope this helps.

Franklin said...


Cutting the volume by two thirds was a must for upcoming meet. I've already lost the water weight I put on from the Chinese indulgence so I now I know what to expect from now.


First I just want to say how much I appreciate your input here. This sport is very tough going and your experience with it so far is a godsend .. especially with us being almost the same in age and size.

My only kettlebell session for the week is over and I really took it easy. With my snatch session already out of the way, its just one more C&J session on Thursday and then two days rest.

Also, thanks for the details on your pre-meet deloading scheme. Very sensible and it obviously worked as you did very well at your meet.

Coach Fuller will decide all the weights for me at the meet which is a big relief. If I were to guess it would be 60/75 with 2 to 3 kg increments on each successful lift as you suggested.