Legs…grip…gonna be sore 2/18 workout


Legs and support grip today, I’ll explain the different types of grip training in another post, I’m a big ole grip geek. I love having strong hands, life is easier with strong hands.

Bb back squat 60kgx10 100kgx10 120kgx10
BB back loaded Bulgarians 60 scattered reps getting balance then 70kgx10/10 PR!

Fat bar sumo Deadlifts 60kgx10 80kgx10 90kgx9 (big PR!)

1 set fat bar overhead press with 60kgx11

3 sets of 120 foot farmers walks with 130 lbs in each hand

Finished up with a set of single hand swings with 32kg bell 20/20
My grip is fried and I can hardly sit down. I used a long stance with the bulgariansvand it placed a huge amount of stress on my hamstrings. I am gonna be feeling it for a few days to come. FEELS GOOD TO BE ALIVE TODAY!!

Couple of personal records helps too.

Yeah, good day to be alive.


2/16 Workout…. and some pain.

I got together with a couple of friends yesterday to do a kettlebell workout. Unfortunately my low back has been acting up again and though i took some extra time to roll out and stretch I had to stop during my workout. But this is what I managed to complete.

This is going along with my lighter weight higher rep plan. I wanted to do 5 rounds of 2 minutes sets of snatch per hand with a 16 kg kettlebell. I averaged around 42 reps per minute.

round 1 40R/41L

round 2 42R/42L

round 3 sat out, low back too tight so i rolled and stretched a bit

round 4 42R/42L

Round 5 sat out again, low back was angry…

I know that there are a couple of things that effect my low back pain. The biggest one has to be hip flexor tightness, when I have extended periods of time sitting my back acts up. I need to get up and move around a bit more, stretch my psoas a bunch. the other thing is my diet, if i slip, which i have been doing after my comp I am more susceptible to aches and pains. If i start to eat too many grains and sugars again my back hurts, TMJ pain returns, L shoulder hurts and I occasionally get migraines. I had a alot of fun this week binging on the foods that i like but my body is telling me I need to get healthy again. I’ll be getting back to my meat and veggie diet and shunning the evils of grains and sugars once again. Time to refocus and set my eyes on the horizon, remembering that in order to reach the goals I’ve set it takes long long periods of self control and discipline.

Workout 2/12/13

Today was my first day back in the gym after my competition, started slow on the legs towards my strength and conditioning goals. I did the first half with a yng friend of mine who is training to play college football then my kettlebell training parter Sergei showed up and we did the second half of the workout together with bells.

I tested snatch after my workout and it wasn’t too bad. Obviously I would have done better if I’d done the snatch test at the beginning but this is how I’m going to do it for the next few months. There is going to be another competition in August, I’ll change my training style when I get closer to it.

Ok, here is today’s workout. It was a good one.


BB deadlift
60kgx10, 80kgx10, 100kgx10

BB back squat
60kgx10, 70kgx10x10
Low back tightened up

Fat bar Sumo deadlift
55kgx10, 70kgx10 (back still kinda tight), 80kgx10
Grip felt very strong! The bells really really improved my grip.

Kettlebell work
Snatch test with 16kg
48(R) 58(L) in 5:30 (back felt great, calmed down a bit)
My grip is slightly fried from the Deadlifts but I felt good. This is a good starting point. I feel like I can get to my goal of 100 per hand pretty quick.
Second round I got 55(R) 61(L) in 6:05

2 rounds 50 swings each hand with a 20kg bell to finish off

Ate a bunch of meat and it’s time to sleep!

I see I have a fan now, thankyou so much for reading and liking my posts lizerbell!