72 hrs of work/hell is finished. Only got one more day on the truck and a shift at Sbux until I am free for the week.

Didn't care to much for this last week of OA volume work since it had my right elbow and lower back feeling wonky. Just gonna stick with my patented "GS Muscle Program"™ for the time being as it had me going up in numbers and getting stronger. Don't fix what ain't broken I guess.

Just to keep it up in the log for my own viewing and others here it is....

GS Muscle Program ™

Day 1: 2-3 GS sets w/ medium bell; Rows

Day 2: heavier ladders or intervals of C&J/P and weighted chins, light swings.

Day 3: light or medium OA bell work; squat of some kind; Ring dips.

Today:

LC:

2 mins @ 2x24kg; 5 rpm (SAD!!!)

4 mins @ 216kg; 6 rpm

Rows:

3x5 @ 32kg

Gonna the wife through a LC set and maybe a park walk/jog

KettleShields to Go With The Best Competition Kettlebells

I have seen some folks, myself included, with crappy wristbands on and even seen one or two lifters using ace bandages, all to help keep the pressure of the bells from killing their forearms. For those of you who have android like pain tolerance this may not be a problem but for us mere humans we need something to ease the pressure, especially when moving to heavier bells.

Thankfully a friend of mine let me use a spare set of KettleShields while were lifting at his gym. All I can say is I have been missing out. The key to it is the slim plastic inserts. This helps to displace the weight evenly over the wristband. The overall comfort during the entire set is much better. For lighter competition kettlebells I will probably continue to go with just my bare skin but as I attempt Rank 1 this year and possibly CMS next year I will definitely have these on to help transition to the heavier bells.

What better accessory to use when lifting the best competition kettlebells?

These will be gifts for lifting friends of mine.


Get your own set of KettleShields today!

OAC:
4 mins @ 24kg (60)
3 mins @ 24kg (36)

OAPP:
3 mins @ 24kg (30)
3 mins @ 24kg (21)

CurlZ:
3x5 @ 16kg

Ttl Time: 30 mins
Ttl Lbs: 8610 ( almost double last week)

Time to start my 72hr shift at 2100 tonight. Fuck. Working like this is gonna kill me one day.

Training for GS & Working in EMS

One thing that I continually see in the Emergency Medicine field is how EMT's and medics let themselves get so out of shape. On top of being fat from eating junk food, many do not have any sort of fitness plan to stave off injuries that occur in the field. Talk to any emergency responder about what body parts have they hurt while on duty and you will hear one of the following: lower back, shoulder, or knees.

I see this and they tell me it is only a matter of time but to be frank I disagree. One of the key reasons why I KNOW my back, shoulders and knees are safe is because of how I exercise.

Girevoy sport lifts tend to hit the following: back, shoulders, and legs....see where I am going here? The strength/endurance side of GS applies well to EMS and requires very little time investment, something that is huge in a field where you are on the ambulance for 24 hours straight and want to make the most of your time at home. 10-15 mins a day 3x a week would pay HUGE dividends in injury prevention.

Want to learn more? Get the Best Competition Kettlebells and/or Sign up for a Training Course!

Snatch:


Jerk:


Long Cycle (One arm variant):


Swing:

LC:
3x 4 mins @ 2x16kg; 6 rpm

Chins:
3x4 @ 16kg (easy)

SQ:
4X4 @ 2x16kg

jog/walk with the pups later.

LC:

7 mins @ 2x16kg; 5 rpm

OAJ:

4 mins @ 24kg; 7 rpm

Row:

3x10 @ 24kg

Worked a 24.....all of it. Had about 2 hrs of sleep.

LC:
8 mins @ 2x16kg; 6 rpm (let my breath get away from me in the cold air, paused for a min to catch it)

Rows:
4x3 @ 32kg

Run:
Approx 3+ miles; didn't time since I don't care

Broke down and had a sip of coffee today from the Wif. I miss that shit greatly. Oh well. HR is sitting in the low 100's to high 90's the last two days. Better than 130's. BP is still spiking up to the prehypertensive zone so I decided to go on some hawthorn to help regulate everything. First day was today. I will see how it goes from here.

OALC:
4 mins @ 24kg; 6 rpm
10 mins @ 16kg; 7 rpm

SQ:
4x3 @ 2x16kg

Ring Dips (Will be alternating these with PU):
4x4 @ bw

CurlZ:
3x3 @ 16kg (hooked 16 to the end of a strap, shortened length of strap, and curled using a row handle= harder than a normal 16kg curl)

Spent some time over the last two days with an old climbing buddy. Think I am gonna fix me up a rope harness and get to some tree climbing for fun.