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Saturday, February 5, 2011

Kettlebell and Cable Madness!

5 February 2011

Today I did the kettlebell work first. It was simple and straight-forward:

One-arm KB swings @ 35 lbs. x 200 reps (100 per arm), interrupted several times to gasp for air

One-arm KB clean and military press (cleaned twice, then pressed one after the second clean): 53 lbs. - 62 lbs. - 70 lbs. - 78 lbs. Repeated once for each arm.

Much easier than cleaning and pressing a dumbbell of equivalent weight. The 78 lb. kettlebell went up easily even with my left arm.

As for cables, I did something from the Syd Devis book All About Strand-Pulling - his third month course. I will from now on follow this progression in my cable training - best to heed the words of a champion expander puller and notable oldtime strongman:

One-arm FCP, anyhow - resistance used: three orange cables (OOO)
One-arm upward push, anyhow - two greens and a yellow (GYG)
Two-arms FCP, anyhow - two yellows and an orange (YOY)
Two-arms back press, anyhow - GOG
Dislocation, anyhow - double oranges
Overhead downward pull, knuckles out (substituted for press behind neck) - YRY
Two-arms upward front chest pull, legs apart - double reds
One-arm military press - double greens (too light - next time I'll try triple reds)

Assistance exercises:

Front lateral raise - double reds x 10
Bicep curl - ROR x 10 per arm
Behind-the-back lateral raise - single orange x 10

Some of these exercises are new to me, it was an interesting experiment. As prescribed, I did all of these for five consecutive reps and will be adding one rep until I get to 10, after which I will add resistance.

This should be a good alternative routine, I had stalled on the one I was doing before which just consisted of rest-pause sets with as much resistance as I could use. Hopefully the wisdom of Syd Devis will help me out of the slump.

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