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It has been a brutal week of crazy long work days and tough training sessions, so what better way to spend the weekend then to enjoy a copious amount of vodka at the staff Christmas party and then wake up early to hit the gym for squats and stone lifting?

Needless to say, booze will not help your training but during this time of year it is easy to slip and have a few too many. I find the keys to having a good workout when hungover are:

• hydrate like crazy
• eat eggs and bacon with a side of berries or fruit
• go to the bathroom as many times as possible (you need to get the toxins out fast)
• take your time warming up, you may be tight and hurt yourself
• call yourself a wimp every time you start to think about calling it quits
• as soon as you get home, eat then nap

After that nap you should be feeling like a new man, so do the right thing and train again!

Below is the workout the Bells of Steel Crew did today. I use the squat to warm-up and prepare my body for the heavy event practice, but some lifters prefer to spend the time just practicing events. Personally I believe the front squat is the single best variation of squat to build strength and mobility but there is nothing wrong with cycling several varieties of this drill...just be sure to squat!

The kettlebell drills in the evening are used to improve all around athleticism. I don't try to kill myself in these workouts, these workouts are to stimulate, not annihilate.


 AM, Strongman Practice

• Mobility Drills
• bar hanging, joint circles, etc
• Dynamic Warm-up
• empty barbell complex of stiff leg deadlifts, rows, high pulls, press, overhead squat
• Front Squat
• 95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 3, 315 x 1 (belt on now, 365 x miss, 1)
• Atlas Stone Lifting
• an hour of lifting 270lbs and 300lbs stones to various heights
• use hockey tape on your forearms to save your skin and allow for more volume
• T I Y's (strict rear delt and upper back work)
• 3 x 10
• Cable Curl
• 3 x 15
• Dumbbell Triceps Toss
• 3 x 6-8

PM, Kettlebell Drills

• Swings
• 10 x 20
• did mobility drills between each set of swings
• Halo
• 3 x 10 per direction
• this drill will improve mobility and strength in the upper back, triceps and shoulders
• Turkish Get-Up
• 3 x 5 per side
• Press
• 3 x 6

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The log press, or any heavy clean and press for that matter, is a great drill to build strength and muscle throughout the entire body. If you aren't including full body drills such as these in your training then you are missing out.

AM, Strongman Practice

• Mobility
• joint circles, bar hang
• Front Squat, ass to grass
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x miss
• Log Clean and Press
• 65 x 5, 115 x 5, 155 x 5, 205 x 2, 245 x 1, 265 x miss, miss, 1, 285 x miss, miss
• 205 x 3, 3, 3
• Pull-Ups
• 6 x 8

PM, Kettlebell Conditioning

• Swings
• 10 x 20
• Push-ups
• 10 x 20
• Halo
• 3 x 10
• Kettlebell Arm Bar
• 2 x 30 sec hold

Kettlebell drills such as halos and arm bars are great drills to improve shoulder health and mobility.



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Training twice in one day is a great way to sneak in extra volume. If you try to do too many things in the gym at once, your workout can become a gong show.

Instead, focus on one objective, like getting stronger, then if you want to work on another objective, like getting bigger, do some volume work later that day.

Personally I like to heavy lifting early in the day, then higher reps or conditioning in the evening. This way the stressfull training is taken care of early and then the evening session is more relaxed and fun.

And no, you won't overtrain, whatever that is, just be sure to eat a lot of meat and get a good nights sleep.

Here are the workouts I did today, as an example of training twice in one day:

AM, strongman practice

• Mobility Work
• Zercher Squats
• deadlift off the ground, then rest the bar on the knees, then cradle and squat up
• worked up to 345lbs
• Atlas Stones
• 270lbs x 5, attempting to shoulder
• 300lbs x 1, 270lbs x 1, 300lbs x 1, 275lbs x 1, 300lbs x 1, 275lbs x 1, 300lbs x 1, 270lbs x 1, 300lbs x 1

I have show this video before, but I posted it again because the lifter demonstrates how to do zerchers from the ground. This is great if you are training at home and don't have a squat rack yet.



PM, Kettlebell using a 32kg bell

• Swings
• 10 x 20
• Halo
• 3 x 5
• Rows
• 4 x 10-15
• Clean and Jerk
• 4 x 6-10

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Here is a really simple kettlebell workout I did this week.

Try it out and post your feedback below.

• Swings
• 10 x 20 (as part of the November 200 Kettlebell Swing Challenge)
• Turkish Get-Ups
• 3 x 5/per side
• Goblet Squat
• 1 x 10
• Double Kettlebell Rack Squat and Press
• 3 x 10

For kettlebell training in Calgary, contact me at Nathan@kettlebellplanet.com
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Sometimes you are stronger than you feel. Remember, how the body feels is a lie!

Your warm-ups feel heavy, you might even miss a heavy attempt that you pretty much always nail.

Then, just when you are about to throw in the towel and turn your training session into a light day, your nervous system and body finally wake up and you hit a new personal record.

The moral of the story is, never call your workout or meet a bad one until it is completely over and you are in the car ride home.

Take today's training session for example. I missed a squat that should have been a sure thing, then missed several attempts with an atlas stone, and then bam! hit a new PR for height with the same stone I kept dropping.

It's not over till it's over, so stay positive and keep trying for new records every training session.

• Kettlebell Swings
• 10 x 20
• Back Squats, ass to grass
• 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3, 365 x 1, 405 x 1, 455 x miss (hit the safety rack and got all screwed up)
• Atlas Stones
• 285 @ 47" x 2 x 1
• 300 @ 47" x miss, miss, 1 (just getting my grip down)
• 300 @ 53" x 1 x 1 (PR for height)
• 285 @ 59" x 5 x 1

Here is a video of pro-strongman Kevin Nee smashing a 410lb atlas stone like it is a toy.



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Yesterday I posted an interview with Dan John where among other things he recommends including zercher squats in your training.

The zercher squat is an underused squat variation that will build strength and size in not only the legs, but the abs and upper back as well. Often when you fail on a back squat it isn't because your legs aren't strong enough to push the weight up (just look at how much you can leg press), but your hamstrings, lower back, upper back and/or abs are not strong enough to keep you upright. So, with zercher's you are going to strengthen many of those weak points.

Also, I find this squat does not put stress on the lower back to the same degree that back squats do. So if lower back pain is preventing you from squatting, mix in some zerchers.

Here is the workout the Bells of Steel crew did today.

• Kettlebell Swings
• 10 x 20
• Zercher Squat
• 70 x 5, 120 x 5, 160 x 5, 210 x 5, 255 x 3, 300 x 3, 345 x 1, 395 x miss (arms couldn't hold the weight on the way up)
• Strongman Log Clean and Press
• 65 x 5, 115 x 5, 155 x 5, 205 x 3, 235 x 1, 265 x miss, 1, 1
• 215 x 2 x 3

Later that day I did a quick kettlebell workout of double kb rack squats, double kb presses, flex band curls and Turkish Get-ups.

Here is a video I found of a lifter doing zercher squats without a power rack.


If you are looking to train for powerlifting or strongman in Calgary, come check out our home base, Strive Fitness and Performance.

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Dan John Talks Life & Lifting, Part I


Dan John Talks Life & Lifting, Part II




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I am always curious to see how other strength disicplines train. Here is a great Olympic lifting training video to give you an idea of they train.


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Sometimes it takes a while a to get going. Maybe you were out late the night before or you haven't eaten well, but your energy is low and you don't want to be in the gym.

The key is to just focus on the next set instead of the entire training session.

For example, I am doing the November 200 Kettlebell Swing Challenge, which involves doing 200 kettlebell swings every day. This has become my warm-up even though I hate long warm-ups. Instead of focusing on completing 200 reps, I just focus on the set at hand.

Usually getting through the warm-up will be enough to wake you up and get your head into the training session. If you are still dragging ass, increase the weight slowly on your core lift. So instead of increasing the weight by 45lb plates per side, increase the weight by 25lb plates per side. The extra sets will give your nervous system time to wake up and build confidence as the weight doesn't feel much heavier from one set to the next.

Without fail, once that core lift is completed, you will be ready to kick some ass and take some names. The second half of your training session will fly by and you will probably push yourself harder than you thought when you walked in the gym.

In the end, you will never been sorry that you went to the gym. But you sure as hell will feel sorry for staying home just because, "you didn't feel like training."

Here is the workout I did today. I was dragging ass until the squats were done, then really "woke up" during the tire flip and actually beat my rep record.

• Kettlebell Swings
• 10 x 20
• Cambered Safety Squat Bar with Bands
• 95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 3, 315 x 1, 365 x 1
• 100lbs of additional tension due to bands
• Pull-Ups
• 7 x 8
• Tire Flip
• 850lbs tire
• 3 x 1, 2 x 2, 1 x 3, 1 x 2, 1 x 3

Here is a video demonstrating the safety squat bar in action. The padding makes it more comfortable but the camber in the bar makes squatting more difficult as it will try to dump you forward.


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Strength is a skill.

To lift bigger weights you have to develop the skill that will allow you to lift them.

This skill is not just bigger muscles, or even a harder firing nervous system.

It is also co-ordination. And this co-ordination can change as the weight changes.

So if you fail on a record weight attempt, don't give up. Accept that you are learning how to lift that new weight. Just like any athletic activity, there is a goove you have to master. So every "failed" attempt is simply practice. On the flip side, every time you pass on the opportunity to PR you are missing a great opportunity.

For example, I expect to fail a record squat attempt seven times, in seven different workouts, before I have a strong chance at successfully lifting it. Missing isn't a bad thing, it is simply part of the process.

You have to learn how to lift that new weight.

You have to earn the right to break your record.

See this workout for an example. I have missed 385lbs in the front squat at least 7 times before hitting it today.

• Kettlebell Swings
• 10 x 20
• Front Squats, ass to grass
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 385 x 1, 405 x miss
• Fat Bar Clean and Press
• 95 x 5, 135 x 5, 185 x 3 x 1, 215 x 3 x 1, 235 x 3 x 1, 255 x miss, miss
• 215 x 5 x 1
• Pull-ups
• 3 x 10
• Dips
• 3 x 20

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The November 200 Kettlebell Swing Challenge continues.

For most people the hardest part of the challenge is doing their 200 swings on days when they don't plan to train. Personally, I think you should exercise every day. You don't have to kill yourself every time.

Stimulate, don't annihilate.

As for me, I train every day, so my problem is figuring out how to include 200 swings into my already usually too long training sessions.

Generally speaking, I just do 200 swings before each workout as a warm-up. That way it is done and out of the way. If I leave it to the end as conditioning I am likely to "forget".

Here are some sample workouts to show you how to include 200 swings in your workouts.

Sunday, Strongman Practice

• Kettlebell Swings x 200
• Back Squats, as to grass with no belt or anything
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 3, 365 x 1, 405 x 1
• Quarter Squats
• 500 x 3
• Farmers Walks
• 240lbs/hand x 4 x 120' with a turn at 60'
• Rows
• 4 x 8-10
• Reverse Hypers
• 1 x 15

Monday, Kettlebell at Home

• Swings x 200
• Goblet Squats
• 4 x 10
• Press
• 4 x 10
• Snatch
• 4 x 10
• Push-ups
• 4 x 25
• Flex Band Curls
• 4 x 15

Monday, Kettlebell at Home agian (work has been crazy)

• Swings x 200
• Goblet
• 4 x 10
• Floor Press
• 4 x 10-12
• Rows
• 4 x 12-15
• Clean and Press
• 4 x 10

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Not every workout is going to be amazing. Sometimes you hit the gym and the weights just feel heavy, your body is sluggish, and you pretty much just want to go home.

These days are going to happen, but when they do the key is to get what you can out of your workout, DO NOT WIMP OUT AND GO HOME.

Instead, just practice.

That's right, just practice your lifts. Warm-up slowly, taking your time to wake up your nervous system. Gradually increase the weight, focusing on execution instead of how heavy the weight feels.

Often after your first or second working set you will forget how crappy you felt and start kicking some ass.

Today was one of those days for me.

The kettlebell swings were tiring instead of invigorating. Then the front squats felt real heavy at 315lbs, which usually still feels pretty snappy. Even worse, I missed 365lbs which I normally grind through without risk of failing.

I wanted to call it a day, I had tried and failed.

Instead I called myself a few names I won't mention on this blog, literally slapped myself in the face, and then smoked 365lbs nicely. 385lbs was next and just too heavy, but at least I gave it everything I had.
The key was to stop feeling sorry for myself and committ everything to lifting the weight.
Do you try to lift a personal record, or do you committ to breaking it?

Trying rarely works out when the going gets tough.

Here is the training session we did today:

• Mobility Work
• joint circles, foam roller, bar hanging
• Dynamic Warm-Up
• 32kg kettlebell swings x 200 reps in 10 minutes
• Front Squat
• 95 x 5, 135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 365 x miss, 1, 385 x miss out of the hole
• Strongman Log Press
• 95 x 5, 135 x 5, 185 x 5, 215 x 3, 245 x 1, 270 x miss, miss, miss (ok, time to lower the weight)
• 235 x 5 x 1

Here is a great video of Pat Mendes taking 600lbs for a ride in the front squat.

Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Sometimes when you are feeling tired and beat up, a rest isn't what you really need. Instead your mind and body can benefit from a short snappy workout to revitalize you. Sometimes you need stimulation, not more veg time on the couch.

With that in mind, here is a quick kettlebell workout you can do at home if you can't make it to the gym. Try to finish the swings in under 10 minutes, then take your time with the other drills.

• Swings, as part of the November Kettlebell 200 Swing Challenge
• 10 x 20
• Goblet Squats
• 4 x 10
• Overhead Press
• 4 x 10
• Row
• 4 x 15
• Push-Up
• 4 x 25

If you are looking to make the workout tougher, try using two kettlebells.


Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

The solution for hard gainers?

I squat every day because it is awesome. During the month of November I also do 200 kettlebell swings every day, just to develop discipline (realizing at 10:30pm when you are already in bed that you forgot to do your swings is NOT FUN).

Needless to say I eat a lot of bacon and, am constantly in pain somewhere, and always want more sleep, always.

But hey, if you want to be a regular Joe just do what regular Joe's do. If you want to be awesome, do what a champion would do.

Here is the workout I did today, give it a try if you dare....or just don't know what else to do.

• A1 Swings, 32kg kettlebell
• 200 reps in sets of 20
• A2 Push-ups
• 100 in sets of 25
• B1 Safety Bar Squat with Bands (it is a cambered bar)
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x miss
• another 100lbs of band weight was added to the bar for all sets
• B2 Fat Bar High Pull
• 135 x 2, 185 x 2, 215 x 3 x 3
• just working on technique
• Tire Flip
• 850lbs x 10 flips

I have posted this video of a high pull variation before but it is worth repeating. Watch how he uses his whole body to explode the weight up.



Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Seth's post was written for business, but I think it pertains just as much to training. For example, have you ever been completely frustrated by a lack of progress in the gym, and then quit? Why do you feel entitled to any progress at all?

Was your diet dialed in?

Was your training program influenced by a successfull strength coach?

Were you sleeping 8-10 hours a night?

Do you drink like a fish 1-2 nights a week?

It sounds like a cliche, but it's the journey, not the inn that is important. Train because you love it, because you need it, not because chicks dig abs.



Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

As I posted yesterday, the 200 Kettlebell Swing Challenge has begun. The gist of it is you do 200 kettlebell swings every single day for the month of November. If you miss a day you make it up the next day with 400 swings.

Unfortunately this challenge is co-inciding with my Squat Every Day Until Something Horrible Happens Challenge. This now means that every single day I am swinging and squatting. Talk about awesome!

Are you doing either of these challenges? Are you doing any challenges in your training?

If not, why not? The biggest reason most people don't make progress in their training is because they are not challenging themselves with something over the top.

But you know what? The strongest people are the ones that train the hardest and most consistently. Not the ones who are oh so careful about not overtraining.

Don't believe me? Check out what John Broz and his lifters are doing.

Here is the workout, including both challenges:

• Swings
• 200 reps in sets of 20
• Front Squat
• 95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 1, 365 x 1, 405 x miss
• Fat Bar/Axle Clean and Press
• 95 x 2, 135 x 2, 185 x 2, 215 x 2, 235 x 2, 255 x miss, miss, miss, miss (I was getting pretty pissed off here), 235 x 1, 215 x 3 x 5

Here is a video of Pat Mendes, a daily squatter, doing his thing.




Nathan@kettlebellplanet.com http://www.kettlebellplanet.com/

Is it November already? Unfortunately yes. The most dismall month of the year can only be made more insufferable by the worst fitness challenge of the year. The November 200 Kettlebell Swing Challenge, created by the nefarious Marty Hansen at M-2Sport.ca.

The rules are simple:
1: Completed in 10 minutes in one of the 2 following formats.
- 10 sets of 20 - 1 set every minute.


- 20 sets of 10 - 1 set every 30 seconds.
Stoping and starting is more demanding than 4 sets of 50 or 2 sets of 100 etc.
2: Completed everyday for the month in conjunction with your other training. Should not act as your only form of training.
- you can make up days, meaning if you miss a day you do 400 swings the next day.
3: You should be fit enough to do the challenge to start with.
I will be posting my results on this sorry excuse for a blog. You can too or feel free to join the 200 Kettlebell Swing Challenge Facebook goup.

Unfortunately, this challenge is co-inciding with my "squat every day until you die" experiment, so this really going to suck.

Here is the training session I did today to kick off the challenge, using a 32kg kettlebell:

• Swings x 200 (obviously)
• sets of 20 reps
• Goblet Squats
• 4 x 10
• One Arm Jerk
• 4 x 10 each arm
• Flex Band Rows
• 3 x 30
• Flex Band Pull-Aparts (think of the old chest-expander exercise)
• 3 x 10
• this movement "wakes up" your upper back, correcting the tendency to slouch

I will be teaching a kettlebell course in the near future, contact me at Nathan@kettlebellplanet.com if you are interested.
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