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But I'm a little confused and I just what to make sure I'm interpreting this right. So, you do as many sets of 3 in 2 minutes? If so, how long to you rest in-between sets? Quote:
Don't forget if you can't get a kettlebell you always have sandbags. These are two site I thought were great for sandbags. http://sandbagexercises.ifsstrength.com/products.html http://www.functionalhandstrength.co...bag_order.html You know After doing a round of my SE routine, I'm starting to see different possibilities in crossing cycles. Like my complex cycle, I do a max effort lift then all endurance type work, with a couple regular exercises, i.e., 1-2 sets of bi's or tri's, which is something very similar to what you had before. I think as long as you attempt to make small increments in the Big 3 while using Olympic lifts and speed drills it will make a well rounded routine. Of course deviating and doing 5x5 is always good. ;) |
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by decreasing the rest interval, you effectively increase your endurance within a 2 min round. Now, if i get to the point where i can hit for 3, rest 10 seconds, and go for 2 full minutes, then I will have to either up the wieght, or up the time interval. I havent decided which will benifit me more here. But I love pushing bigger wieghts :biglaugh: String that together with leg press, or some other compounds (which I may do inthe future) and you will have 2-3 maximal output 'rounds' ... then go straight into serious straight up endurance work, be it complexs, supersets, ect. Should kick my ass pretty well. Quote:
I agree about hitting big numbers for the big 3, thats why i want to make this a 3 to 4 week cycle, then do a few weeks of 5x5. I dont want my overall strength to suffer from gaining strength endurance, and from the amount of straight endurance work in here, i have a feeling there will be a lot of cardio like effect, i'm gonna jump up my BCAA intake to help stave off catabolism, but I have to shed some fat with this too, cause i'm officially a lard ass after this last iteration of the Starr 5x5. |
Ok, in that case, I would up the time to 5-10 minutes with 10-45 seconds rest standard. Only reason is, when doing SE from Wiggy's templete, it almost takes me about 15 minutes to do clean and presses for 15 sets of 2 with a 40-45 second rest. With yours, it seems a little too open and for a endurance type effect I would definitely lengthen the "round" to about 5 mins if you are going to be pushing heavy. An example I've seen is:
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On another note, how heavy of a kettlebell are you getting? |
yeah, you may be right, i might need 5 to 10 minutes, the first week or so will be feeling it out anyway, good input none the less dave.
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http://www.kettlebellathletics.com/K...ingVideos.html http://www.youtube.com/watch?v=ypgQlBfSrpk I have to do this with the 35lb kettlebells at my school. So maybe somewhere in the range of 40 or 45. 40lbs would be the best. Remember, think endurance and skill first with kettlebells not strength. |
^^ sounds good, do you have any good links for places to purchase one?
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I got mine at NY barbell.
http://newyorkbarbells.com/kettlebells.html I got the wide handle one. I think both are good. It might be a problem later when I get the other one but when you do the two hand swing, there is enough room for both hands. This other site looks real nice and they make kettlebells up to 145lbs. http://www.maxkettlebells.com/catalo...972af8f6fcb470 |
Last night was the first time I've played with any of this stuff in a while here is what I did.
10min jog warm up Leg Press, 5min drill, 17 sets of 3 with roughly 15-20 seconds rest, 8 total plates, I didnt check what the sled wieghs. The first few sets were heavy to me, i guess it was just from being sore, because by the 12th set it was too easy, i will need to up the wieght on this. burpees, 5 sets of 3, with 95lbs ... yeah i thought i was gonna die after these, my heart dam near popped out of my chest. Halos, 2 sets of 10 with 25lb plate, 2 sets of 10 35lb plate. (one set in each direction) super set dips and straight bar curl, 2 sets of 8 on both. (the dip rack got really crowed, so I switched it up) super set skull crushers, ez bar curls. both with 70lbs total bar wieght. I liked these alot, I layed on the bench banged out a set of 8 for skulls, then got up, bar still in hand, and hit for sets of 8 on curls. No waiting, no distractions. Now that I look at it on the screen its not that much, but I was dead afterward. I cant wait to get going full swing on this next week. Oh, dave, I havent had a chance to pick up a kettle bell yet, any suggestions on those types of movements with say dumbells, or whatever untill I can order one? |
^^^Swings, Snatches, High Pulls, Turkish Get-ups, Windmills, Overhead lunges and squats....
I can't really thing of any more. DB Cleans are ok but not as good as BB or KB so I would stick with DB Snatches for an Oly. lift. All of these can be found on youtube.com. |
Thanks dave, I gotta wait till wed to order my kb, get paid tomorrow then gotta let the check clear. I'm pumped.
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