Mike's Kettlebell Blog

PR i KB Hammercurl

2010-03-18T01:50:00.000-07:00

TGU:

24kg, 5 min. alternating sides.

Floorpress:

24kg, 5/5 - 5/5 - 5/5 - 5/5 - 10/10 reps

Overhead Squat:

24kg, 10/0 reps

...wow - hurt my lower back. I'll have to take it easy a few days.

Swing:

24kg, 20/20 reps, 5 sets

Start: 2:00

Work-/restratio

KB Hammercurl:

16kg, 3/3 reps, 3 sets PR

12kg, 10/10/8/8 reps

KB Basic and Rings

2010-03-15T04:10:00.000-07:00

TGU:

24kg, 5 min. alternating sides

40kg, 1/1 rep, 5 sets

Start 3:00

Work-/restratio 1:1

Ring training:

Ring Dips: 10 reps, 3 sets

Ring Rows:10 reos, 3 sets

Ring Flyers: 10 reps, 3 sets

Swing:

24kg, 10/10 reps, 10 sets

Start 1:00

Work-/restratio 2:1

Light KB Basic

2010-03-13T01:06:00.000-08:00

TGU:

24kg, 5 min. alternating sides

Swing:

24kg, 10/10 reps, 10 sets

Start: 1:00

Work-/restratio: 2:1

KB Hammercurl:

12kg, 10/10/10/10 reps

Heavy TGU mixed with bodyweight and clubbs

2010-03-10T01:34:00.000-08:00

TGU:

Singles with 16, 20, 24, 28 and 32kg bells

40kg, 1/1 rep, 5 sets (Start 3:00)

Evil wheel:

30 - 20 reps

Pullup: (2 min rest between sets)

10 reps, 3 sets

KB Hammercurl: (1 min rest between sets)

12kg, 5/5 reps, 2 sets

CB Swipe:

2x20Lb, 10 reps, 5 sets

Start 1:00

Work-/restratio: 1:1

Great TGU, and lots of swings

2010-03-08T03:53:00.000-08:00

TGU:

16kg, 5 min alternating sides

32kg, 8 min alternating sides

Swing:

24kg, 10/10 reps, 15 sets

Start: 1:00

Work-/restratio: 2:1

TGU and Swing

2010-03-03T02:14:00.000-08:00

TGU:

16kg, 5 min. alternating sides

28kg, (1,2) x3

Swing:

28kg, 10/10 reps, 10 sets

Start: 1:00

Work-/restratio: 2:1

Basic Kettlebell Training

2010-03-01T11:06:00.001-08:00

TGU:

16kg, 3/3 reps

20kg, 3/3 reps

24kg, 3/3 reps

28kg, 3/3 reps

2 min. rest between sets.

Swing:

28kg, 10/10 reps, 10 sets

Start: 1:00

Work-/restratio: 2:1

Just love this simple form for training.

Back on track with the TGU

2010-02-24T02:30:00.000-08:00

TGU: (2 min rest between sets)

16kg, 5/5 reps

20kg, 5/5 reps

...no pain from the shoulder - still can't press though.

CB Swipe: (1 min rest between sets)

2x20Lb, 20 reps, 5 sets

Evil-wheel slow: (1 min rest between sets)

10 reps, 5 sets

Great again, to be able to work with a kettlebell overhead.

Back on the rings!!!

2010-02-22T06:38:00.000-08:00

Pullup:

10 reps, 3 sets

Ring dips:

10 reps, 3 sets

...no complains from the shoulder - great.

Bottom-up Clean'n hold:

24kg, 10/10 reps, 3 sets

Grip'n wrist:

KB Hammercurl: 12kg, 5/5 reps, 2 sets

KB Blob lift, 12kg, 2/3 - 3/4 - 3/4

KB Hub lift, 24kg, singles

Swing:

28kg, 10/10 reps, 10 sets

Start 1:00

Work-/restratio 2:1

Swing, Mills and Evil-wheel

2010-02-20T05:59:00.000-08:00

KB Swing:

24kg, 10/10 reps, 10 sets

Start 1:00

Work-/restratio: 2:1

CB Reverse Mills:

20Lb, 10/10 reps, 10 sets

Start 1:00

Work-/restratio: 5:1

Evil-wheel kneeling:

10 reps, 10 sets

Start 1:00

Work-/restratio: 2:1

Swing and Mills

2010-02-16T08:02:00.000-08:00

KB Swing:

24kg, 10/10 reps, 10 sets

Start 1:00

Work-/restratio: 2:1

A1 - CB Reverse Mills: 20Lb, 10/10 reps, 5 sets

A2 - CB Mills: 20Lb, 10/10 reps, 5 sets

Start 1:00

Work-/restratio: 5:1

Chins, swings and mills

2010-02-12T03:07:00.000-08:00

Chinup:

10 reps, 4 sets

Start 3:00

Swing:

24kg, 10/10 reps, 10 sets

Start 1:00

CB Reverse Mill:

20Lb. 10/10 reps, 5 sets

Start 1:00

Pushups, ShieldCast and Swings

2010-02-10T03:07:00.000-08:00

Push-up:

10 reps, 10 sets

Start: 1:00

Work-/restratio: 1:3

Clubbell Shield Cast:

20Lb, 10/10 reps, 5 sets

Start: 2:00

Work-/restratio: 1:1

Kettlebell Swing:

24kg, 10/10 reps, 10 sets

Start: 1:00

Work-/restratio: 2:1

CB Mills & KB Swings

2010-02-09T01:12:00.000-08:00

Yesterday I did the following:

Clubbell Mill:

20Lb, 10/10 reps, 10 sets

Start: 1:00

Work-/restratio: 3:1

Kettlebell Swing:

24kg, 10/10 reps, 10 sets

Start: 1:00

Work-/restratio: 2:1

Swings and ShortBending

2010-02-05T03:06:00.001-08:00

Swing:

32kg, 10/10 reps, 10 sets

Start: 1:00

Work-/restratio: 2:1

One Knee Evil-wheel: (1 min. rest between sets)

10 reps, 4 sets

ShortBending:

(Double Ø5x7") x1

(Double Ø5x6") x1

(Double Ø6x7") NoGo, but almost there - think I could have done it with 6".

(Nail 5,5mm x 6") x1

(Nail 5,5mm x5") x1

Todays bending were tough on the wrists. Especially the double Ø6x7".

PR in shortbending and Hub-lift

2010-02-03T05:00:00.000-08:00

Chin-up: (2 min. rest between sets)

8kg, (1,2,3,4) x5

Evil-wheel: (1 min. rest between sets)

10 reps, 3 sets

Short bending:

(Ø6x6") x2

(Ø6x5") x2

Nail (55x160mm) x3 PR

Swing:

24kg, 10/10 reps x10 sets

Start 1:00

Grip'n wrist work:

KB Blob lift: 12kg, 3/5 - 5/5 - 5/5 reps

KB Hammercurls: 12kg, 7/7 - 7/7 - 7/7 reps

Hub lift: 12kg, 20kg, 20,5kg, 21,25kg, 22,5kg PR

Wrist roller: 8kg, 3/3 turns x 2 sets

Pull'n Grip

2010-02-01T06:01:00.000-08:00

Windmill:
8kg, 5/5 reps
The first overhead work I've done in some time. Still have some pain in my shoulder from trying to bottom-up press the 32kg in December. Got to stay away from pressing heavy - no problem with TGU, but presses are no-go due to a serious shoulder injury a few years ago.

Chin-up: (2 min. rest between sets)

8kg, (1,2,3) x5

One arm deadlift: (2 min. rest between sets)

40kg, 5/5/5/5 reps

88kg, 5 reps, 4 sets

48kg, 10/10/10/10/5/5 reps

Grip & Wristwork: (2 min. rest between sets)

KB Blob lift: 12kg, 3/3k - 3/2 - 3/5 reps

KB hammer curl: 12kg, 5/5 reps, 3 sets

Hub lift: 8kg, 12kg, 16kg, 20kg

Lever bar, 3kg, 3 rungs of 5 reps in each directions

Wrist roller, 8kg, a lot of turns

Over and out!

Swing and a short-bending record.

2010-01-31T05:04:00.000-08:00

Yesterday I did the following:

Swing:

24kg, 10/10 reps, 15 sets

Start: 1:00

Work-/restratio: 2:1

Finished with a bending record..... 1 piece of 60x180 nail downshorted to 6" gave up under the pressure of my hands. felt GREAT!!!

Chinup and swings - and a new toy

2010-01-28T06:14:00.000-08:00

Chinup: (2 min. rest between rungs)

(1,2,3,4,5) x5

...various grip - underhand, overhand and mixed grip

Swing:

32kg, 10/10 reps, 5 sets

28kg, 10/10 reps, 5 sets

Start: 1:00

Work-/restratio: 2:1

Short bending:

Ø6x6" x2

Ø6x5" x2

Grip & Wrist training:

- 20Lb Clubbell levering

- 12kg KB "Blob" Deadlift

- Leveringbar in all directions

- 8kg Hub lift with my new handstrength tool - see picture below.

It actually works GREAT - and at a very cheap price. It's a hockeypuck with a eyebolt.

One Arm Deadlift and Shortbending.

2010-01-26T08:55:00.000-08:00

One arm deadlift:

24kg, 5/5/5/5 reps

48kg, 5/5 reps

60kg, 5/5 reps

72kg, 5/5 reps

80kg, 3/3 reps, 3 sets (2 min rest between sets)

CB Clean to order into Horizontal Flagpress: (2 min. rest between sets)

2x20Lb, 5 reps, 5 sets

Sidebend into Shrugs:

24kg, 5/5/5/5 reps

Short Bending:

DO: Ø6x6" x3

DU: Ø6x6" x1

RS: Ø6x6" x1

DO: Ø6x6" x3

DO: Nail 55/160 x1

Grip and Wrist:

Kettlebell "Blob" Deadlift: 12kg, 2/2 reps, 5 sets

Levering in all directions.

Comparison between nail standard

2010-01-24T07:02:00.000-08:00

Just found out that the nails I thought were 60D nails - actually it's between a 40D and a 50D.

In Denmark the nails are in the following format:

55/160 = 5,5mm square x 160mm in length

60/180 = 6,0mm square x 180mm in length

70/210 = 7,0mm square x 210mm in length

In USA they have another format:

40D = Gauge 4 x 5 " in length

50D = Gauge 3 x 5,5" in length

60D = Gauge 2 x 6" in length

Converted to millimeters they measures:

40D = (0,2043 x 25,4) ~ 5,2mm x 127mm

50D = (0,2294 x 25,4) ~ 5,8mm x 140mm

60D = (0,2576 x 25,4) ~ 6,5 mm x 152mm

This means that the 60D benchmark nail lies somewhere between a 60/180 and a 70/210. When I eventually becomes strong enough, I'll have to cut a 70/210 down to 6" and give it a try - better to be on the safe side of the road to great bending strength.

References:

link to Gauge sizez etc.

link to nail sizes

Another 60D bend - the strong type.

2010-01-22T06:11:00.000-08:00

decided to give the stronger 60D nail a second try - and it bended nice and slow. Think the solution lies in my reading on the DO technique instead of just bending along with my head under the arm.

You can se the much sharper bend on the nail to the left.

Anyway - great strong bend.

60D bended succesfully

2010-01-22T05:44:00.000-08:00

Update on todays training.

I tried to bend a 60D nail from a different hardware-store, and it was a bit easier than the one I tried the other day.

Swing and griptraining

2010-01-22T04:14:00.000-08:00

One arm pushup:

(1,2) x2

...fairly good form all the way. I'll do my ladders on trainingdays, and GTG elevated OAP in sets of 5 reps on resting days.

Swing:

32kg, 10/10 reps, 10 sets

Start 1:00

Work-/restratio 2:1

Short bending:

Started with 5 pieces of Ø6x5"

Finished with a M8x160mm ungraded bolt - tough, but with a little help in the initial kink over my leg, everything went well. It was of centered due to the thread I think.

Continued with some grip- and wrist training:

- kettlebell deadlift - "Blob-style" 12kg, 10 singles each side.

- Clubbell Flag press, 20Lb, 5 reps each side.

- Leveraged dumbell curls, 12,5/3,5kg, 3 reps each side for 2 sets.

- Levering in different directions.

GTG OAP and Short-bending

2010-01-21T09:26:00.000-08:00

Today I did a lot of One arm pushups spread out over the whole day.

I also did my - so far - best bend, an Ø6mm, cutted down to 4½ inch. I used Double Overhand grip - After this I did a few other bends with various grips.

Tomorrow I'll see if I can find some 50D nails in a local store.

2010-01-20T02:14:00.000-08:00

One Arm Pushup:

1/1 rep, 10 sets

Start 1:00

Work-/restratio: 1:2

Chinup: (2 min. rest between rungs)

(1,2,3,4,5) x3

..took it easy.

Nail bending:

Yesterday i went buying a small variety of nails in my local hardwareshop.

Today I tried to bend the smallest nail I bought - it measures approx. 155mm in length, so according to The bending e-book, it is a 60D nail. I didn't realize that until today - actually 10 min. ago. I tried to bend it - but it just wouldn't give in. It was like trying to bend a steelspring - it just bounced back again and again.

I finished with a few of my Ø6x6" - they are like butter compared to the above nail.

Simple - not easy!

2010-01-19T01:03:00.000-08:00

Today I decided to make it quick, so the obvious solution was to aim for 10 sets of onehanded swings. Yesterdays racked pistols was still in the legs - but I gave it a shot.

Swing: PR

32kg, 10/10 reps, 10 sets

Start 1:00

Work-/restratio: 2:1

It went surprisingly easy - well perhaps not easy, but definitely doable. Personal record and all,

Mixed training - love it!

2010-01-18T05:59:00.000-08:00

One Arm Pushup:

1/1 rep, 10 sets

Start 1:00

Chinup: (2 min. rest between sets)

28kg, (1,2,3) x2

...stopped because I felt pain in my upper left forearm, near the elbow.

Pistol: (2 min. rest between sets)

BW, 5/5 reps

Racked 16kg, 3/3 reps, 3 sets

Short bending:

1 ea. Ø6mm x 5 inch.

4 ea. Ø6mm x 6 inch.

...did the five bends in approx. 2 min.

Grip Work - Block Lift:

Kettlebell deadlift: 12kg, 1/1 rep, 5 sets

...used a LOT of chalk.

BU Clean & Hold:

24kg, 5/5 reps, 5 sets (non-stop)

Just bought the Nailbending e-book, and can't wait to read it.

Short bending

2010-01-17T10:15:00.000-08:00

This weekend I have played around with my new nails. Today I took a ø5 and a ø6mm and cutted them down to 5 inch in length.

It felt much better - the 5mm is still to easy, but the 6mm is now so hard to bend, that I have to put some effort into the initial press and the crushdown. Great...

Still have to order some ø7mm, and cut these in 7, 6 and 5 inches.

I have spent some serious time searching for the material data on IronMinds nails, but can't seem to find anything else but "cold rolled steel".

The steel I have bought is the following:

S235JRG2+C (EN10277-2)

Materialnr. 1.0122

my first bend

2010-01-16T09:11:00.000-08:00

Today I played around with my new toys. I bended a few of each type - but none seemed to challenge me at all. Need thicker nails - ø8mm - or nails in a stronger material with more carbon.

Oh well - I still can use my nails to practise.

Ready to start bending.

2010-01-15T08:46:00.000-08:00

Now I have the following nails:

29 ea. ø5mm x 7 inch

33 ea. ø5mm x 6 inch

29 ea. ø6mm x 7 inch.

33 ea. ø6mm x 6 inch.

I've made my wraps out of leather. They are approx. 9cm x 35cm, and about 2mm thick. Really nice, I think.

Now I'm ready to become a man among men.

OAP, Chins and swings

2010-01-15T03:51:00.000-08:00

One arm pushup:

1/1 rep, 10 sets

Start: 1:00

...much better form when i'm only doing singles.

Chinup: (2 min. rest between sets)

32kg, (1,2) x5

Swing:

24kg, 10/10 reps, 10 sets

Start: 1:00

Work-/restratio: 2:1

...these were really easy today! Nice

Finished with varius gripwork

Figure8 to a hold and Levering

2010-01-14T02:13:00.000-08:00

Figure8 to hold:

16kg, 10/10 reps

24kg, 10/10 reps

28kg, 10/10 reps

32kg, 10/10 reps, 3 sets

Start: 2:00

Work-/restratio: 1:1

Finished with some levering - primary side lever, and a few bottom-up drills.

OAP and Swings

2010-01-13T10:11:00.000-08:00

One Arm Pushup: (2 min. between rungs)

(1,2) x4

...not very nice - but all this means is there are room for improvement.

Swing:

28kg, 10/10 reps, 10 sets

Start: 1:00

Work-/restratio: 2:1

...mission completed - moving up one size.

Leveraged DB Curls: (1 min between sets)

16kg (12,5+3,5), 5/5 reps, 5 sets

CB Mill:

20Lb, 10/10 reps, 5 sets non-stop

Today I moved a step closer to start bending steel. Now I'm the owner of a pair of leather pads to protect my hands when the going gets tough. I have also orderen some steel, so I can get to work. I've ordered ø5mm, and ø6mm - 12 meters of each, and will cut them up in length of 5-6-7 inches. Can't wait. The material I've ordered is a steel called S235JRG2+C/EN10277-2.

I'm not sure what material the nails from Ironmind are made of, but this will do for starters.All I can find about Ironminds nails are that they are made from cold rolled steel.

Bottom-ups and weighted chins

2010-01-12T02:04:00.000-08:00

Swing'n Squat:

I did sets of 5 reps with the following 16, 20, 24, 28, 32 and 40kg bells. I held no or little rest between sets.

Chinup: (2 min. rest between sets)

28kg, (1,2) x5

...strong all the way - moving up a bellsize.

Bottom-up Clean & Hold: (1 min. rest between sets)

40kg, 1/1 rep, 3 sets

32kg, 3/3 reps, 5 sets

...cleaning this 40kg is a bit challeging since it has a thicker handle than usual. Who's to blame - myself - I designed it. The handle is much thicker than the handle on my 48kg bell.

Bottom-up Press:

24kg, 5/5 reps

Finished with a lot of different gripwork.

Presses and Swings

2010-01-11T02:59:00.000-08:00

TGU:

20kg, 5 min. alternating sides.

Militarypress:

24kg, 3/3 reps

28kg, 1/1 rep

32kg, 1/1 rep, 8 sets

Swing:

32kg, 20 reps, 8 sets

Start: 1:00

Work-/restratio: 2:1

Radiant Dawn Week 4 - Day 4

2010-01-09T04:26:00.001-08:00

TGU:

20kg, 5 min. alternating sides.

Stacked Press: (1 min. rest between sets)

16+12kg, 2/2 reps, 3 sets

PushPress & Overhead Squat: (1 min. rest between sets)

32kg, (1,2,3) x5

Leveraged DB Curls: (1 min. rest between sets)

16kg (12,5+3,5), 5/5 reps, 5 sets

Last day on this program - now I'll take a few days of and test my - hopefully increased - pressing strength.

Radiant Dawn Week 4 - Day 3

2010-01-08T04:38:00.000-08:00

TGU:

20kg, 5 min. alternating sides

Bottom-up Press: (1 min. rest between sets)

28kg, 1/1 rep, 8 sets

PushPress & Overhead Squat: (1 min. rest between sets)

32kg, (1,2,3) x3

...forgot it only was 1,2 ladder - not 1,2,3.

Chin-up: (2 min. rest between sets)

28kg, (1,2) x3

Swing:

28kg, 10/10 reps, 8 sets

Start: 1:00

Work-/restratio: 2:1

...last set was really hard - swinging this bell sucks me dry.

Radiant Dawn Week 4 - Day 2

2010-01-05T01:52:00.000-08:00

TGU:

20kg, 5 min. alternating sides.

Stacked Press: (3o sec. rest between sets)

16+8kg, 4/4 - 3/3 - 4/4 - 3/3 - 4/4 - 3/3 - 4/4 - 3/3 - 4/4 - 3/3 reps

Kneeling Evil-wheel: (30 sec. rest between sets)

15 reps, 5 sets

Swing:

28kg, 10/10 reps, 7 sets

Start: 1:00

Work-/restratio: 2:1

Leveraged DB Curls: (1 min. rest between sets)

16kg (12,5+3,5), 4/4 reps, 5 sets

Radiant Dawn Week 4 - Day 1

2010-01-04T01:37:00.000-08:00

TGU:

20kg, 5 min. alternating sides.

Bottom-up Press: (1 min rest between sets)

24kg, 1/1 rep, 11 sets

Stacked Press:

16+8kg, 7/7 reps

Chin-up: (2 min. rest between rungs)

24kg, (1,2,3) x5

Swing:

24kg, 10/10 reps, 10 sets

Start: 1:00

Work-/restratio: 2:1

Radiant Dawn Week 3 - Day 4

2010-01-02T03:21:00.001-08:00

TGU:

20kg, 5 min. alternating sides.

Stacked Press: (1 min. rest between sets)

16+12kg, 2/2 reps, 3 sets

Push Press & Overhead Squat: (2 min. rest between sets)

32kg, (1,2,3) x4

Militarypress & Overhead Squat: (1 min. rest before set)

28kg, (1,2,3) x1

The last set, were I did militarypresses instead of pushpresses were strong to the end - i'm getting stronger....no doubt about it!

Chinup: (2 min. rest between sets)

28kg, 3 reps, 3 sets

Swing:

28kg, 10/10 reps, 6 sets

Start: 1:00

Work-/ restratio: 2:1

Radiant Dawn Week 3 - Day 3

2009-12-31T07:31:00.000-08:00

TGU:

20kg, 5 min. alternating sides

Bottom-up Press: (1 min. rest between sets)

28kg, 1/1 rep, 7 sets

Long Push Press & Overhead Squat:

32kg, (1,2) x3 (1 min. rest between sets)

Swing:

28kg, 10/10 reps, 5 sets

Start: 1:00

Work-/ restratio: 2:1

Radiant Dawn Week 3 - Day 2

2009-12-29T06:41:00.000-08:00

TGU:

20kg, 5 min. alternating sides.

Stacked Press: (30 sec. between sets)

16+8kg, 3/3 reps, 10 sets

Kneeling Evil Wheel: (1 min. between sets)

5 - 5 - 5 slow reps (15 sec/rep)

Leveraged DB Curls: (1 min. between sets)

16kg(12,5+3,5), 3/3 reps, 5 sets

Pistol: (1 min. between sets)

5/5 reps, 2 sets

CB Clean to order: (1 min. between sets)

2x20Lb, 10 reps, 5 sets

Radiant Dawn Week 3 - Day 1

2009-12-28T04:35:00.000-08:00

TGU:

20kg, 5 min. alternating sides

Bottom-up Press: (1 min. rest between sets)

24kg, 1/1 rep, 10 sets

Felt light - almost like pressing the 20kg.

Stacked Press:

16+8kg, 6/6 reps

Chin-up: (2 min. rest between sets)

24kg. 5 - 5 - 5 - 4 - 4 reps

Full range - In my book this means fully lockout at the bottom, and bar to the chest.

Swing:

24kg, 10/10 reps, 10 sets

Start: 1:00

Work-/restratio: 2:1

Radiant Dawn Week 2 - Day 4

2009-12-26T05:00:00.000-08:00

TGU:

20kg, 5 min alternating sides.

Stacked Press: (1 min. rest between sets)

16+12kg, 2/2 reps, 3 sets

Long Push Press & Overhead Squat:

32kg, (1,2,3) x3 (2 min. rest between sets)

28kg, (1,2,3) x2 (1 min. rest between sets)

Swing:

24kg, 10/10 reps, 8 sets

Start: 1:00

Work-/restratio: 2:1

Leveraged DB Curls:

16kg(12,5+3,5), 3/3 reps, 4 sets

Radiant Dawn Week 2 - Day 3

2009-12-24T02:07:00.000-08:00

TGU:

20kg, 5 min. alternating sides

Bottom-up Press: (1 min. rest between sets)

28kg, 1/1 rep, 6 sets

Long Push Press & Overhead Squat: (1 min. rest between sets)

32kg, (1,2) x3

Swing:

24kg, 10/10 reps, 7 sets

Start: 1:00

Work-/restratio: 2:1

Merry Christmas to anyone who's reading my Blog.

Radiant Dawn Week 2 - Day 2

2009-12-22T02:49:00.000-08:00

TGU:

20kg, 5 min. alternating sides

Stacked Press: (30 sec. rest between sets)

16+8kg, 2/2 - 3/3 - 2/2 - 3/3 - 2/2 - 3/3 - 2/2 - 3/3 - 2/2 - 3/3 reps

Didn't feel like going a size up or decrease the rest between sets, so I decided to alternate doubles with triples - and it felt just right. Not to light, and not to heavy.

Chin-up: (2 min rest between sets)

24kg, 4 - 4 - 4 - 4 - 4 reps

2Hand Swing:

40kg, 15 reps, 5 sets

Start: 1:00

Work-/ restratio: 1:1

Leveraged DB curls:(1 min rest between sets)

16kg (12,5+3,5) 3/3 - 3/3 - 3/3 reps

Switched the plates, so the load got more uneven - this did the trick, now my forearms really got to work. Normally I'm not a big fan of curls, but these are great.

Radiant Dawn Week 2 - Day 1

2009-12-21T03:57:00.000-08:00

TGU:

20kg, 5 min alternating sides

Bottom-up Press: (1 min. rest between sets)

24kg, 1/1 rep, 9 sets

Stacked Press:

16+8kg, 5/5 reps

Swing:

24kg, 10/10 reps, 6 sets

Start: 1:00

Work-/restratio: 34:26

Running in freezing cold weather

2009-12-19T08:50:00.001-08:00

Today i decided to take a run i the beautiful cold winterweather. I ran 10km in 57min - took it slow and really enjoyed the nature.

Radiant dawn Week 1 - Day 4

2009-12-18T05:21:00.000-08:00

TGU:

20kg, 5 min alternating sides

Stacked Press: (1 min rest between sets)

16+12kg, 2/2 reps, 3 sets

Long Push Press & Overhead Squat: (1 min rest between sets)

32kg, (1,2,3) x2

28kg, (1,2,3) x3

In the end of the second set the form was not so great, so I decided to carry on with a lighter bell. I don't have much space when training indoor, so instead of the walkout, I do a Overhead Squat after each rep. Feels great.

Swing:

2x32kg, 10 reps, 3 sets (1 min rest between sets)

At a bodyweight of 77kg - swinging a pair of 32's is a bit hard. I really had to tighten the whole body in order to avoid falling or hurting myself. That said - these are good for me...I can feel it. Really good.

Radiant dawn Week 1 - Day 3

2009-12-17T07:03:00.000-08:00

TGU:

20kg, 5 min alternating sides

Bottom-up Press:

28kg, 1/1 rep, 5 sets (1 min rest between sets)

Long Push Press:

32kg, (1,2) x3 (1 min rest between sets)

Chinup:

20kg, 5 reps, 5 sets (2 min rest between sets)

Leveraged DB Curls:

15,5kg (10,5+5), 5/5 reps, 5 sets (Back2back non-stop)

The last two sets was done as hammercurls

Get-up Sit-up:

Boomstick, 10 reps, 3 sets (30sec rest between sets)

Radiant Dawn Week 1 - Day 2

2009-12-15T01:07:00.000-08:00

TGU:

20kg, 5 min. alternating sides.

Stacked Press:

16+8kg, 2/2 reps, 10 sets (30 sec. rest between sets)

Worked just fine with less rest between sets.

Chinup:

16kg, 5 reps, 5 sets (2 min rest between sets)

Evil-wheel - kneeling:

10 reps, 5 sets (start 1:00)

One arm Sumo Deadlift:

48kg, 20 - 20 reps (2 min rest between sets)

Radiant Dawn Week 1 - Day 1

2009-12-14T03:36:00.000-08:00

TGU:

16kg, 5 min alternating sides

Bottom-up Press:

24kg, 1/1 rep, 8 sets (1 min rest between sets)

Stacked Press:

16+8kg, 4/4 reps

Swing:

24kg, 10/10 reps, 5 sets (Started on top of every minute)

Work-/restratio: 2:1

Leveraged Curls:

15kg, 5/5 reps, 5 sets

10kg on the one side, and 5 on the other - great!

VWC 400 reps

2009-12-11T02:10:00.000-08:00

TGU:

16kg, 5 min. alternating sides.

Viking Warrior Conditioning:

15:15, 16kg, 8 reps, 50 sets

Everything went well - a 30min workout with a 16kg bell. I love it!!

Bentpress practice.

2009-12-10T03:55:00.000-08:00

TGU:

16kg, 5 min. alternating sides.

24kg, 5/5 reps, 2 sets

BentPress:

24lg, 5/5 reps, 5 sets

...just practice. I tend to press more than I bend, so focus on technique must be the path to pressing more in this cool old school exercise. 24kg is actually to light for me to practice with, even though I did two five reps sets of TGU to fatigue the triceps, just before starting pressing.

Chin-up:

10 reps, 3 sets

CB Swipe:

2x20Lb, 33 - 22 - 11 reps

Clubbelltraining with little or no rest between sets - really gets the forearms pumped.

Towel pullups and a taste of Radiant Dawn

2009-12-09T03:37:00.000-08:00

TGU:

16kg, 5 min. alternating sides

20kg, 5 min. alternating sides

Towel Pullup:

10 reps, 3 sets

After this i decided to try a few of the drills in my upcoming press program Radiant Dawn.

Stacked Press:

12+8kg, 5/5 reps

16+8kg, 5/5 reps

16+12kg, 3/3 reps

Long Push Press:

20kg, 5/5 reps

28kg, 3/3 reps

Finished with an old favorite clubbell exercise - the side swipe. It's a swipe to the left, followed by a swipe to the right. Thats one rep.

CB Side Swipe:

20Lb, 10/10 reps, 3 sets

Swimming, running, and a new pressing program

2009-12-08T03:33:00.000-08:00

Today I swam 1000m in just under 19 min - The fastest I have done this is 17min a few years ago, so I'm pretty satisfied. Finished with 500m intervals - alternating fast crawl with slow breaststrokes (Don't exactly know if this is the right term - but the style with froggy legs)

After the swimming I ran home - 7.3km in 00:37:51 with a average hartrate of 175bpm, and a max of 188bpm. It was hard, but felt good. Gotta love these cardio days.

I've found a interesting thread on Dragondoor by Adam T. Glass, RKC about increasing your pressing strength in 4 weeks. Here's the link.

I'll be aiming for a strict Militarypress with both arms using a 40kg bell.

Here is the Radiant Dawn program:

Monday (Light)

Bottom-up press 8-10 singles

Stacked press 3-6 reps

Tuesday (Medium)

Stacked press, 10 sets of 2 reps

Thursday (Medium)

Bottom-up press 5-7 singles

Long Push press (1,2) x3

Friday (Heavy)

Stacked press 3 sets of 2

Long Push press (1,2,3) x5

I'll start next Monday, and try to mix it with what I usually does - but no overhead work besides the program.

Update:

Couldn't help myself, but I had to find my max in the kettlebell militarypress, so I tried it this afternoon. The 24kg, was no problem - the 28kg was tough, and the 32kg was a struggle on my right, and almost impossible to do strict on my left. This means that I wont be going for the 40kg bell, but for a 32kg strict press for reps, and if things go well - a 32kg BUP.

Kettlebellpresses of any kind, isn't something I perform very often. I primary do TGU, clubbell drills and sometimes BUP for overhead work - so I better play this one safe and go for the 32kg.

Rings, KB and CB

2009-12-07T03:53:00.000-08:00

Muscle-up:

5-4-3-3-3 reps (Rest 2 min)

Bottom-up Press:

16kg, 5/5 reps

24kg, 1/1 - 1/1 rep

28kg, 1/1 rep

32kg, NO-GO...tried 3 times with both left and right arm. Almost there!

28kg, 1/1 - 1/1 - 1/1 - 1/1 - 1/1 rep (Rest 2 min)

One legged Deadlift:

24kg, 5/5 reps

32kg, 5/5 - 5/5- 5/5- 5/5- 5/5 reps

CB Mill:

20Lb, 65/65 Reps

CB Reverse Mill:

20Lb, 20/20 - 15/15 reps

CB Switch Swipe:

20Lb, 100 reps

VWC 40 sets and still going strong!

2009-12-05T02:29:00.000-08:00

TGU:

16kg, 5 min. alternating sides

Viking Warrior Conditioning:

15:15, 16kg, 8 reps, 40 sets

...slow, but steady progress.

Ring Flyers: (Hip height)

10 reps, 5 sets

Swimming and running

2009-12-04T01:16:00.000-08:00

Today I started with swimming 1000m crawl in approx. 22min.

After this I ran home. 7,3km in 38min.

This swimming/running is a great combination - I love it!

TGU and Swing

2009-12-03T07:46:00.000-08:00

TGU:

16kg, 5 min alternating sides.

48kg, 1/1 rep

40kg, 2/2 reps PR - I've never done more than singles.

32kg, 3/3 reps

24kg, 4/4 reps

16kg, 5/5 reps

...i'm getting stronger!!

OA Swing:

32kg, 10 reps, 15 sets (Start 1:00)

Max.test in chins and ring dips

2009-12-01T02:09:00.000-08:00

Chinup:

16 reps, 1 set

...not exactly as planned. I was going for 18+....that didn't happen.

Ring dips:

16 reps, 1 set PR

Continued with gripwork with kettlebells. I did a lot of bottom-up drills with the 24kg. TGU, Clean, C&P and Bent-presses. I finished with 5x5 bottom-up curls with a 12kg bell.

The forearms are pumped - big time.

Basic Kettlebell Training

2009-11-30T01:23:00.000-08:00

TGU:

16kg, 5 min. alternating sides

32kg, 1/1 rep

48kg, 1/1 rep

32kg, 3/3 reps

OA Swing:

32kg, 10 reps, 10 sets (Start 1:00)

Evil-wheel:

10 reps, 10 sets (Start 1:00)

Finished with some strength training for my wrist and hands - primary done with a 20Lb clubbell.

Running in the Autumn

2009-11-29T04:52:00.000-08:00

Went running with our daughter in the lovely weather. We ran 5km in approx. half an hour. I just love these precious moments.

VWC, Rings and Clubs

2009-11-28T03:17:00.000-08:00

Viking Warrior Conditioning:

16kg, 8 reps, 30 sets

Today I felt like pushing through the limit. I'm having lots of fun with VWC, and now when I'm back on doing them - I can't figure out why I stopped.

Standing Ring flyers:

10 reps, 5 sets

CB Shield Cast:

20Lb, 10/10 reps, 5 sets

Heavy TGU and Mills

2009-11-27T04:38:00.000-08:00

TGU:

16kg, 5 min. alternating sides

40kg, 1/1 rep, 7 sets (1 min rest between sets)

...finished strong.

My intensions was to try a 52kg TGU with a 40kg and a 12kg kettlebell, but I couldn't get a stable grip - so I played it safe and only used the 40kg. Perhaps I should consider getting a long heavy ironchain and use it with a kettlebell.

RDL:

28kg, 5/5 reps, 5 sets non-stop

CB Mill:

20Lb, 10/10 reps, 10 sets in 00:07:59

CB Reverse Mill:

20Lb, 10/10 reps, 5 sets in 00:04:05

Viking Warrior Conditioning

2009-11-26T00:27:00.000-08:00

VWC, 16kg, 8 reps, 20 sets

Not much to say - it's way to long since I've done theese.

Swimming and running

2009-11-25T01:02:00.000-08:00

Today I started the day with swimming 1000m crawl in 22 min, after this I ran home - it's 7,3km - and it took 41 min.

That's it for today!

Snatch and Mills

2009-11-24T05:01:00.000-08:00

A1 - KB Snatch: 24kg, !0/10 reps, 5 sets

A2 - CB Mill: 20Lb, 10/10 reps, 5 sets

Start: 2:00

Widegrip Pushups:

10 reps x 10 sets

Start: 1:00

Short and intensive.

Bodyweight- and clubbell circuits

2009-11-23T02:09:00.000-08:00

Bodyweight Circuit:

Pullup: 10 reps

Ring dips: 10 reps

Pistols: 10/10 reps

Evil-wheel on knees: 10 reps

3 rungs with 1 min rest between sets.

KB Windmill:

24kg, 5/5 reps, 5 sets with 1min rest between sets

Quick Clubbell Circuit:

CB Switch Swipe: 20Lb, 100 reps

CB Switch hydra: 20Lb, 100 reps

Finished in 00:09:10

Got to get a bigger club... soon!

Running and bodyweight basics

2009-11-21T05:15:00.000-08:00

Today I ran 3500m with our daughter - when we came back I did some pullups and differents pushups.

Felt great!

TGU, OHS and Shield Casts

2009-11-20T01:48:00.000-08:00

Yesterday I went swimming - I did 2000 meters of crawl in 42min. Took it nice and slow.

Today I did the following:

TGU:

24kg, 1/1 rep

32, 1/1 rep

40, 1/1 rep

48kg, 1/1 rep

Overhead Squat:

24kg, 5/5 reps

28kg, 5/5 reps

32kg, 5/5 reps

40, 5/5 reps x 5 sets

Clubbell Shield cast:

20Lb, 10/10 reps x 5 sets non-stop alternating sides

Bodyweight and Clubbs

2009-11-18T06:49:00.000-08:00

A1 - Ring dips: 10 - 10 - 10 reps

A2 - Pistol: 7/7 - 7/7 - 7/7 reps

Clubbell Swipe:

2x20Lb, 10 reps, 10 sets

Started on top of every minute. Work-/restratio: 2:1

Ring Flyers:

10 - 10 - 10 reps

The Plank: 3 minute

Finished strong all the way!

TGU's and Pullups

2009-11-17T01:20:00.000-08:00

Yesterday, I took the day off from training - felt good.

Today I did the following with focus on my technique,

TGU:

16kg, 5/5 reps

20kg, 5(5 reps

24kg, 5/5 reps

Time: 00:15:30 - nice strong reps all the way.

Mixed grip pullups:

BW, ladder 12345 reps, 5 rungs

One arm swing:

24kg, 100 reps in 00:02:54

Shifted arm each 10 reps. Really got my legs on fire

Evil-wheel:

On my knees: 50 reps

Played it safe and kept some reps in the bank.

Over and out!

Mixed training

2009-11-15T14:20:00.000-08:00

Clubbell Mill:

20Lb, 10/10 reps, 10 sets

Start 1:00

Work-/restratio: 5:1

Pistol:

8kg, 5/5 reps, 5 sets

2 minutes rest between sets

Ring rows:

10 reps, 5 sets

Start 1:00

Work-/restratio: 1:1

Evil-wheel:

10 reps, 3 sets

Going slow with 2 minutes rest between sets

Going heavy!!

2009-11-14T03:10:00.000-08:00

TGU:

16kg, 1/1 rep, 2 sets

24kg, 1/1 rep, 2 sets

40kg, Alternating left/right non-stop for 10 min. Total = 10 reps

L-Chinup:

BW, 8 - 8 - 8 reps

Swing:

40kg, 20 reps, 5 sets (2min between sets)

Felt strong during TGU and chins, but the 20rep swing sets were really hard.

Working with dumbells

2009-11-12T05:33:00.000-08:00

Yesterday I went swimming - but first I did a quick workout in the attached gym.

DB Deadlift - hammercurl - sidepress combo:

24kg, 5/5 reps, 5 sets

Renegade row - widegrib pushup:

2x24kg, 5- 5 - 5 - 5 - 10 reps

did the above with a buddy and rested while he was working. After this we went swimming - I swam 1000m in approx 20min.

Today I took it easy and just did 10 sets of 14 pushups on top of every minute. The last was hard - but this is a great way to spend 10 minutes.

Back on the Blog!

2009-11-10T00:56:00.000-08:00

Long time since i've used my blog - not that I haven't been training. Today I did a personal best in TGU, so I decided that I was a good enough reason to start blogging again. The last 3 month I have been preparing for a half marathon and open water swimming the upcomming summer.

I have lost some weight, so i'm down on 78kg - not much when it has to cover 187cm. :o) I guess I will always be a skinny bastard - but who cares. I'm 40 and still going strong... that's all that really matters.

On to the training:

TGU:

40kg, 1/1 rep

48kg, 1/1 rep PR

40kg, 1/1 rep, 3 sets

Pistol:

5/5 reps, 5 sets

Bent-press practice:

24kg, 2/2 - 5/5 - 2/2 - 2/2 - 2/2 reps

...long time since i've done theese. Bad form in the 2nd set, so backed off in the rest. Finished strong - I think that will be my new motto - FINISH STRONG.

Over and out.

Circuit and deadlift

2009-08-14T03:45:00.000-07:00

A1 - Ring dips: 8 reps

A2 - Chin-up: 8 reps

A3 - Evil wheeel: 12 reps

4 rungs

Deadlift: 48+40kg: 5 reps, 5 sets

Just another day of circuits

2009-08-11T07:58:00.000-07:00

A1 - Deadlift: 2x32kg, 8 reps

A2 - FrontSquat: 2x16kg, 8 reps

A3 - Lunge: 24kg, 8/8 reps

4 rungs

B1 - Seesaw press: 2x24kg, 6/6 reps

B2 - Seesaw row: 2x24kg, 9/9 reps

B3 - Evil wheel: 11 reps

4 rungs

Love theese short and intensive worlouts!

Circuit, FSQ and swings

2009-08-09T05:22:00.000-07:00

A1 - Ring dips: 7 reps

A2 - Pullup: 8 reps

A3 - Evil-wheel: 10 reps

4 rungs

FrontSquat: 2x24kg, 5 reps, 5 sets

Swing: 24kg, 10/10 reps, 5 sets

Circuit and Mills

2009-08-06T06:54:00.000-07:00

A1 - DL, 2x24kg: 8 reps

A2 - FSQ, 2x16kg: 8 reps

A3 - Lunges, 2x16kg, 8/8 reps

3 rounds

B1 - Seesaw press, 2x24kg: 6/6 reps

B2 - Seesaw rows, 2x24kg: 8/8 reps

B3 - Evil-wheel: 10 reps

3 rounds

CB Mill, 20Lb: 10/10 reps, 5 sets non-stop.

Circuit and overhead lunges

2009-08-03T02:32:00.000-07:00

A1 - Ring dips: 6 reps

A2 - Chin-up: 8 reps

A3 - Windmill 24kg: 6/6 reps

4 rounds with 2 min break between.

Overhead Lunges 24kg: 5/5 reps, 5 sets

Deadlift 48kg: 20 reps, 2 sets

Back from summer vacation

2009-08-01T14:53:00.001-07:00

A quick circuit:

A1 - Deadlift: 2x24kg, 8 reps

A2 - FSQ: 2x16kg, 8 reps

A3 - Lunges 2x16kg, 8/8 reps (2 min break)

4 rounds

B1 - Seesaw press: 2x24kg, 6 reps

B2 - Seesaw row: 2x24kg, 8 reps

B3 - Evil wheel: 10 reps (2 min break)

4 rounds

1000 REP challenge

2009-07-14T03:42:00.000-07:00

SeeSaw Press: 2x16kg, 10/10 reps, 5 sets

Total reps: 100

Total time: 00:05:00

SeeSaw Row: 2x16kg, 10/10 reps, 5 sets

Total reps: 100

Total time: 00:05:00

Goblet Squat: 16kg, 10 reps, 10 sets

Total reps: 100

Total time: 00:10:00

Figure8 to a hold: 16kg, 10/10 reps, 5 sets

Total reps: 100

Total time: 00:10:00

Snatch: 16kg, 10/10 reps, 10 sets

Total reps: 200

Total time: 00:20:00

CB Mill: 20Lb, 10/10 reps, 10 sets

Total reps: 200

Total time: 00:10:00

Swing: 16kg, 10/10 reps, 10 sets

Total reps: 200

Total time: 00:10:00

Total reps: 1000

Total time: 01:10:00

Next time I will go under 1 hour. Spend to much time resting in the snatch.

Pull and presses

2009-07-13T09:50:00.000-07:00

Weighted chin-up:

32kg, 4 - 4 - 4 - 4 reps

...didn't have much power in the pulling department.

Weighted Ring Dips:

12kg, 5 -5 -5 -5 -5 reps PR

...first time I've done 5x5 with the 12kg kettlebell - felt nice and strong.

GTG BW Pistols all the day.

Double snatch

2009-07-11T07:17:00.000-07:00

Double Snatch:

2x24kg, 5 reps, 5 sets

Snatch'n OverheadSquat:

24kg, 10/10 reps, 5 sets

Hang Clean & Press:

24kg, 5/5 reps, 5 sets

CB Shield Cast:

20Lb, 21/21 - 15/15 - 9/9 reps

VWC 40 sets of 8 reps

2009-07-10T03:46:00.000-07:00

VWC 15:15 protocol

16kg, 8 reps, 40 sets

CB Shoulder Cast:

20Lb, 10/10 reps, 5 sets

CB Switch Swipe:

20Lb, 10 min. non-stop

Kettlebell, Rings and clubbells

2009-07-09T00:50:00.000-07:00

Weighted chin-up:

32kg, 4 - 4 - 4 reps

Pistol Negatives:

32kg, 1/1 - 1/1 - 1/1

...down on one leg - up on two.

Snatch'n OverheadSquat:

32kg, 5 reps, 6 sets

Ring dips:

BW, 10 reps, 3 sets

Ring rows:

BW, 10 reps, 3 sets

CB Reverse Mill:

20Lb, 10/10 reps, 3 sets

VWC and Clubbs

2009-07-08T04:47:00.000-07:00

Yesterday I did one set of 10 reps each leg Pistol, a 16 rep bodyweight chin-ups and some bottom-up clean and holds.

Today I did the following:

VWC, 15:15 protocol

16kg, 8 reps, 30 sets

CB Shield Cast into Torch Press:

20Lb, 5/5 reps, 5 sets

SeeSaw press and Double Cleans

2009-07-06T04:36:00.000-07:00

SeeSaw Press:

2x24kg, 5/5 reps, 5 sets

Double Clean:

2x24kg, 5 - 10 - 15 - 20 reps

Kettlebell deadlift

2009-07-03T04:36:00.000-07:00

Weighted Ring dips:

12kg, 4 - 4 - 4 - 4 - 4 reps

...felt strong.

Deadlift:

48kg + 32kg, 5 reps, 5 sets

Deadlift with my bodyweight.

Windmill:

32kg, 5/5 reps, 3 sets

Figure8 to a hold:

32kg, 5/5 reps, 5 sets

...an old favorite,

Heavy singles!

2009-07-02T12:08:00.000-07:00

Weighted Chin-up:

44kg (32+12), 1 rep, 5 sets PR

...GREAT!!! Did 5 singles with 44kg.

Weighted Pistols:

24kg, 1 rep, 5 sets

...good strong reps.

Overhead Squat:

32kg, 5 reps, 5 sets

Swing/snatch superset and presses

2009-06-30T04:03:00.000-07:00

Militarypress:

24kg, 5/5 reps, 5 sets

...slow quality reps.

A1 - Swing: 24kg, 10/10 reps, 5 sets

A2 - Snatch: 24kg, 10/10 reps, 5 sets

CB Mill:

20Lb, 10/10 reps, 5 sets non-stop

Quick strength training!

2009-06-29T10:53:00.000-07:00

Weighted chin-up:

32kg, 5 - 5 - 4 - 4 - 4 reps

Racked pistol:

16kg, 4/4 - 4/4 - 4/4 - 3/3 - 3/3 reps

Ring dips:

BW, 10 - 10 - 10 reps

VWC and torn hands.

2009-06-29T01:52:00.000-07:00

Yesterday I did the following:

VWC 15:15 protocol

16kg, 8 reps, 50 sets

I tore my left hand in the 45'th set and did the last 5 sets with my right hand. I'm having trouble keeping my hands dry, even with chalk. But when all comes down - it's properbly just a question of bad snatch technique, because it's always my left hands that takes the punishment.

Practice makes perfect!

2009-06-27T07:52:00.000-07:00

Chin-up:

BW, 10 - 10 - 10 reps

...easy - focus on technique.

Bent-press:

24kg, 5/5 reps, 5 sets

...practice makes perfect.

Overhead Squat:

24kg. 10 reps. 6 sets

...more practice.

CB Swipe:

2x20Lb, 10 reps, 5 sets

...did all the reps with max. ROM.

Viking Push-press:

16kg, 10/10 reps, 3 sets

...first time I have done theese. Great finisher!

Working the Beast

2009-06-26T05:04:00.000-07:00

Double kettlebell Side press:

28kg (16+12), 3/3 reps, 5 sets

Swing:

48kg, 10/10 reps, 3 seps

...almost to shoulder height. Feels great to swing the 48kg bell.

One arm row:

48kg, 5/5 reps, 3 sets

One arm deadlift:

48kg, 10/10 reps, 2 sets

CB Shield Cast:

20Lb, 10/10 reps, 5 sets non-stop

VWC and Reverse Mills

2009-06-24T02:02:00.000-07:00

VWC 15:15 protocol

16kg, 8 reps, 45 sets

...felt good.

CB Reverse Mill:

20Lb, 10/10 reps, 10 sets

...start on top of every min. Work/restratio: 5:1

Simple strength day

2009-06-22T08:55:00.000-07:00

Weighted Chin-up:

32kg, 4 - 4 - 4 - 4 - 4 reps

...surprisingly easy reps.

Racked pistols:

16kg, 3 - 3 - 3 - 3 - 3 reps

...better than the 3 sets of 4 I did the other day.

Weighted Ring dips:

12kg, 5 - 5 - 4 - 4 - 3 reps

...first time with 12kg - think I'll go down to 3 reps and then build up to 5x5.