KettlebellPlanet.com

Well it's Sunday night and pretty soon I go back to the real world. But for now let's enjoy the rest of the weekend and talk about lifting big weights.

It was kind of a funny weekend for me as far as training goes. On Saturday I did a strongman exhibition at a powerlifting meet. So I hung out with the powerlifters, did some stone lifting and log pressing, then handled one of the lifters on the deadlift. Good times.

Later that evening I did some upper body bodybuilding work to hopefully force some hypertrophy and blodd flow into my muscles.

Here is what Satuday's training looked like:

• Walked into the gym cold and loaded a 250lbs without chalk or tacky
• don't do this ever! I was just being a dumb show off.
• Mobility
• Dynamic Warm-up
• empty barbell complex
• Stone Loading
• 90 seconds max reps with 250lbs stone
• I have no idea how many reps I got, but I did learn that technique is more important than haste!
• Log Clean and Press
• 90 seconds max reps with a 180lbs log
• 11 reps, technique was crap as I was not using my legs
• Stiff Leg Deadlifts
• 300lbs x 5 x 5
• just some lifting in the warm-up room while lifters were getting ready for the deadlift

Later that day....

• Push-Ups
• 40 reps
• A1 2 Kettlebell Military Press
• 4 x 10
• A2 1 Kettlebell Row
• 4 x 12-15
• B1 Narrow Grip Push-ups
• 4 x max reps
• B1 1 Arm Shrug
• 4 x 20
• C1 Band Curls
• 4 x 15
• C2 Band Pull-Aparts
• 4 x 10

As for Sunday, we had strongman practice but had to stop half way through to help the powerlifting team bring their gear into the new gym. So that workout turned out to be a total gong show.

• Mobility Work
• Dynamic Warm-Up
• empty barbell complex
• Farmers Walk
• 55 x 1, 155 x 1, 200 x 1, 225 x 1, 250 x 1, 300 x 2
• Move a bunch of heavy shit for 30 mins
• Sled Push
• 4 x 120' sprints

Later that day my wife and I enjoyed people watching at the Lilac Festival here in sunny Calgary, Alberta, Canada. Boy there are a lot of fat people out there! After being motivated by the fatties I decided to do:

• Kettlebell Swing x 50 reps
• KB Rack Squat
• 4 x 10
• KB Split Squat
• 4 x 10

So as you can see I try to train 2x a day on the weekend. Does it feel awesome? No. But rarely is working your ass off for a goal actually fun. The simple fact is that 2x a day training, when applied intelligently, works. You get more volume in which forces more adaptation. And you simply get more practice lifting than your lazy competitors.

Whenever I want to punk out, I am reminded of a strongman I watched devaste the competition at a local meet back in Ottawa. It was a brutal two day contest and he dominated every event. Do you know what he did on Monday, after a weekend of brutality? Max effort squats.

The who trains hard and heavy the most will eventually be the guy lifts the most.


http://www.kettlebellplanet.com/