Swings 53lbs x 10
Double Kettlebell Cleans 106kg (53+53lbs) x 5
One Arm Kettlebell Cleans 24kg (53lbs) x 3L+3R
Double Kettlebell Cleans 48kg (53+53lbs) x 3
One Arm Kettlebell Cleans 28kg (62lbs) x 3L+3R
Double Kettlebell Cleans 48kg (53+53lbs) x 3
One Arm Kettlebell Cleans 32kg (70lbs) x 3L+3R
**right now 70 is the max I can effectively clean
Deadlifts 70kg (154lbs) x 1, 2, 3
Deadlifts 90kg (198lbs) x 3
Deadlifts 90kg (198lbs) x 3
Deadlifts 90kg (198lbs) x 8
Deadlifts 60kg (132lbs) x 10
Deadlifts 60kg (132lbs) x 10
Bent Over Rows 80lbs x 3L+3R
Bent Over Rows 80lbs x 5L+5R
So according to NSCA 1RM calculator, 198lbs x 8 reps = 1 rep max of 245. Nothing exciting, but I'm just getting back to it, and I'm going to work 5/3/1 off of 90% of 245, just like the program calls for. That means I'm working off a training weight of 220lbs. I expecting I'll be repping out a lot on the final sets, but that's ok. I'm not entering any powerlifting contests or anything, I'm probably better off rocking a little higher reps.
June 2012
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Return of the Kettlebell
- Kettlebell Muscle Gain
Josh's Websites
Workouts Visitor Counter
- Statcounter
Vince Delmonte's No Nonsense Muscle Building
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My Mentors
- The Landmark Forum
Remove all of the mental blocks in your fitness. Find out why "trying really hard" and "wanting it really bad" hasn't gotten you to the level of fitness you want. If you feel "stuck", this is how you get to the next level. - Z-Health Performance Solutions
Transform the way your body moves. Tiger Woods and Michael Jordan move so powerfully and so gracefully because their mind has a better "map" of their body. Z Health clears up where your body's map has fuzzy spots, and in turn you are stronger, faster, more powerful, and more graceful. - Pavel Tsatsouline
Pavel is the Russian Kettlebell Head Instructor. This is the school for strength and fitness like no other. - Dan John
Dan is a world class strength coach who simplifies strength and fitness in a powerful and unbelievable way. I had a breakthrough as a trainer when I heard him say "People think it takes hard work to produce high level athletes. It doesn't take hard work. Producing high level athletes takes play."
Personal Records
- 52lb kettlebell snatches - 68 (one hand switch)
- Handstand Pushups (against a wall) - 5
- Pistols (one legged squats, butt to floor) - 20 each leg in 10 minutes
- Tactical (bar to chest) Pullups w/ 52lb kettlbell - 2
- Chinups - 16
- mile run - 4:26
- See What I'm up to on Twitter!
Certified Kettlebell Instructor
- RKC Certified
I'm a huge fan of all things RKC and Dragon Door - that's why I buy my kettlebells there, I buy kettlebell books from there, and I even got my kettlebell certification there. I'm an affiliate, and I get a commission if you get stuff from them, and that pays for me to be able to spend time writing this blog. I'm also friends with everyone there, and they're good people. So what I'm saying is, my opinion is a little biased towards the RKC, but it's only because I think it's the best kettlebell information organization out there, and I've invested my kettlebell education there.
Fighter Workouts for Fat Loss
- FW4FL For Women
- FW4FL for Men
