kb-self-press

Press + Cleans :: Kettlebell TRM Week #

Mood: Reaching that upper level.

To reach that upper level,
Your mind, body and soul must be one.
It’s a sacrifice, it takes hard work,
It’s a way of life.

I set goals. And when you mess with fixed weights, that usually means setting volume of work goals.

Looking at my logs, I had set rep goals for Squats, Dips, Pull-ups, and even Triceps work. Even writing out a new program, my kettlebell and dumbbell accessory work has to hit 100-150 reps per arm.

However, I never set goals with my Kettlebell Press.

I think the reason why is because it is only last June in 2014 that I was able to start pressing 70# and my only goal since then is to add one more rep than the previous workout.

In this current program, I strive to add one more set per week.

Now I am missing around and about to hit nearly 50 reps.

Here’s the workout:

Warm-ups:
  • KB Halos 16kg 2×10
  • KB Goblet Squats 16kg 2×5
Training:
Supersets
  • Single KB Clean 70# – 8×3, 48 reps total
  • KB Press 70# – 8×3, 48 reps total
  • KB Arnold Press 35# 115 reps total

Results: I swapped my typical Triceps Extensions work with another shoulder exercise so that this workout is all about the shoulders. Enter in the KB Arnold Press.

50 on my left side and 65 on the smaller yet stronger side.

Supplements: No pre-workout stack taken. The last time I took it, I didn’t get to sleep until 3am. And we all know, no sleep equals gains lost.

Daily: Creatine (for the one extra rep and swoleness) and Fish Oil (joints) everyday.

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