Monday, May 17, 2010

When you least expect it.... 'poof' up in the air

I've had a goal of completing a strict Military Press on each arm with my 24kg kettlebell.  I own a pair of 12kg and 16kg that I nicknamed Frik and Frak some time ago.  When my new 24kg arrived, I was briefly out of four-letter "F" words for training equipment.  I had one other suggestion that didn't "fit", so it's been "Frank the 24" ever since.  That title phrase has been on my lips for some three months now.

When you least expect it, Frank... 'poof' up in the air.

I managed to snatch Frank a couple reps on each arm about 10 days ago.  That was barely unsafe, but it was fun beyond measure.  I pressed Frank with my dominant right arm on March 25.  The last two months have been swings, snatches, and left arm therapy.

  • Waiter Presses: could barely do one with 12kg the first time.  Can do sets of 5 @16kg now, and have even done some ladders.  Military Presses got cleaner and quicker, but not all that much stronger.  Arm is more mobile and healthy for the experience.
  • Bottom-Up Presses: still can't BUP 16kg left-handed, but that may be neurological instead of muscular.  Long-term goal.
  • Overloads:  I started adding incremental weight last weekend, which is doing me a world of good.
Tonight, just screwing around, I completed the following.

2 @18kg (41lb) on each arm
2 @20kg (46lb) on each arm
2 @24kg (53lb) on each arm
2 @24kg later with less warm-up




I lowered each rep slowly, like there was a cup of water on top.  The last time I tried that on the left, the bell didn't come off my shoulder.  Literally.

I've been watching Rif's technique of progressively loading his swings and presses for some time now.  I'm liking what this does for me.  I'll try some sets of 5 and 3-rung ladders at 20kg for the next 2 weeks, pressing 24kg in singles as the mood strikes me.  The goal is to condition up to a set of 5 straight @24kg by May 31.

What a relief!

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