The 88 lb Bulldog Has Arrived, Now What Can I Do With It?

I decided last week to buy an 88 lb./40 kg kettlebell, otherwise known as a bulldog.  I do a lot of work with a pair of 70 lb. bells and thought it would be a great indicator of my strength.    I purchased it through Kettlebells USA, they were having a sale and I own a 28 kg bell from them and liked the handle.   Yesterday as I was pulling into my garage on a 104 degree day, there it was, sitting in the garage next to the chimney.  I picked up the heavy box and dragged it into the house.  Like a kid on Christmas, I grabbed the scissors, and cut the tape, pulled the styrofoam out.  Reached in and could not believe the size of the handle!  It was gigantic, I could barely get my hand around it.  I pulled it out and immediately went downstairs with it.  Hopping over the paint can in the middle of the top stairs. (Someone in my house loves leaving things at the top of the stairs).  I brought it over to my workout area.  I have no problems, pressing, snatching or doing a Turkish Get Up with a 70 so I was curious to see the level of difficulty 18 lbs. would add.  I laid down to do a TGU, pressed the bell above my chest on the left side and I knew I had it.  Rolled onto the elbow, swept the leg, (low bridge), got into the overhead lunge position and BANG up I went.  Brought it back down, switched hands and repeated on the right side.

I was feeling pretty proud of myself.  It was heavy, and the pump I received from doing just one on each side was awesome.  Then I did a set of two hand swings with it, and was able to get the bell to chest level.  Then I did  one hand swings, 5 on each side.  I couldn’t snap it quite as high, and I really had to focus on my grip.  I have decent size hands, but the hook grip was a little tighter.  Feeling cocky I decided, well, lets do a clean and press.  Grabbed it with my left hand, swung through my legs and cleaned it.  However the bell shifted in the rack toward the outside of my arm.  Sloppy technique.  Put it back down, this time cleaned it with precision, tightened everything, packed the shoulder, flared my lat, and … it didn’t move more than an inch.  Tried the right arm, same thing.  Did a row with it on each side then grabbed one of my 70′s and it felt like a toy.   Looks like I have some work to do.

This morning, instead of double 55 squats, and alternating swings, I used the 88 and did goblet squats and one hand swings.  The thing is a complete beast.   I was huffing and puffing after a 100 one arm swings with it.   I could really feel it in my grip.    I plan to incorporate it twice a week in doing Enter The Kettlebell’s Program Minimum which will be 5-15 minutes of Turkish Get Ups, followed by 12-15 minutes of swings alternating with jumping rope.  Hopefully, this along with repeating Mike Mahler’s program 3 days a week and  double pressing 70′s will give me a strong foundation to one arm clean and press the 88.  Here is a picture of it.

 

USSS Snatch Test Workout, Update 14 workouts down, 22 to go

I recently started a 6 week kettlebell conditioning program that will enable me to snatch a 24kg/52.8 lb kettlebell 200 times in 10 minutes.  I tested myself before I started the workout for a baseline and did 150 in 10 minutes with a 25kg/55lb. bell.  I quit with 15 seconds left and probably had about 160 in the tank.  I found the program on www.mbodystrength.com and decided to give it whirl. 

The program involves a lot of shoulder stability, leg and conditioning exercises to achieve the goal.   You only snatch one time a week and focus on the form.   Even if you can’t do 200 snatches, after 6 weeks you will be in top-notch condition with a lot more horsepower in the motor. 

You workout 6 days a weeks, 4 days with kettlebells, one day of sprints and one day of jumping rope for 20 minutes.  On Mondays and Saturday you do legs, which involves 5 sets x 10 of double squats, with 30 seconds rest between sets, 5 sets of 15-20 alternating one hand swings w/ 30 seconds rest, 4 sets of overhead reverse lunges x 10 with 45-60 seconds rest, 4 sets of double cleans x 15, 4 sets of 1 minute plank holds with 30 seconds rest and 4 sets of 20 knee raises.

Tuesday is sprinting day.  You sprint for 15 seconds rest as long as you need, continue for 25 minutes.  Add 1 sprint each workout

Wednesday is a kettlebell day.  You start with 10 sets of heavy 1 handed swings 15-20 with 30 seconds rest, followed by 4 sets of handstand holds for 30 seconds to 1 minute.  I don’t have a pull up bar so I do double rows with the 70′s.  50 reps, time how long it takes and try to reduce it.  Follow this up with 4 sets of 25 situps with 30 seconds rest, 2 sets of hand walkouts to pushup for 90 seconds and finish with 2 straight minutes of burpees.

Thursday is jump rope day.  You jump rope for 20 minutes.  Stop the clock as necessary and rest

Friday is an upper body day.  5 sets x 10 military presses, 1 minute rest.  Snatch (finally, isn’t that what we’re here for?)  5 sets of 10, 10 rest 30-45 seconds.  3 sets of double rows maxing out, 1 minute rest.  3 sets of clapping explosive pushups to max, 1 minute rest, and soaped up swings, set the clock for 2.5 minutes and swing.  Repeat 2-5 times. 

Currently I’ve done 14 of the 36 workouts.  I have some restrictions in that instead of pullups and chinups, I’m doing double rows.  One day with double 70′s and on the max day I’m using 55′s.   The first week was BRUTAL and not from the kettlebells.  My legs ACHED from sprints.  I had soreness in my hips, glutes and groin muscles that I didn’t know existed.  I would get out of my car so stiff, I would limp into the office.  One night I went to bed with both magnesium oil and Ben-Gay lathered on my legs.  Magnesium is a natural muscle relaxer, I highly recommend it.  If you want to read about the benefits go to mikemahler.com.  And get ready for some crazy REM dreams.  Then after the jump rope session, my calves ached for 3 days. 

The kettlebell workouts are real heart pumping sweat inducers, but due to the short rest time between sets are only 45-50 minutes long.  The leg workout is a gut check.  For squats I am using double 55′s all the way to the floor.  After 5 sets of 10, my legs are a little shaky and I’m huffing and puffing but not to the point of discomfort.  I rest 3 minutes and do the alternating swings.  I’ve added a rep each week and now am up to 17.  What makes this exercise difficult is the concentration needed to catch the bell in mid-air when you are fatigued.  I broke a finger last year catching a bell, so I am cautious.  I’ve only dropped it once so far.  For this exercise I’m using a 55.   My debate is to move up to a 62 lb. bell and drop the reps back to 15 or up the reps to 18.  This is followed by overhead reverse lunges.  What you do is hold a bell straight overhead with your left hand, step back with your right foot.  do a set of 10 repeat holding it over your head with your right hand.  Rest 45 seconds to a minute between sets.  I’m down to 50 seconds and use a 55 lb. bell.  Keeping your balance is the key.  After 4 sets my legs are pretty fatigued.   This brings us to, in my opinion the toughest of all the exercises in this workout.  The Double 55 Clean.  4 sets 45 seconds rest.  Marcus at mbodystrength suggests 15 reps, I finally moved from 10 to 11 this week.  It’s a real smoker from a conditioning standpoint as well as a GREAT bicep builder.    Thank God this misery ends after 5 minutes.  4 rounds of planks (tough) and 4 rounds of knee ups and you feel you have accomplished something.

I have done 3 sprint days and am growing to like them now that the soreness from the first week is gone.  I drive to the track at Milford High School, (Howie Long 1975) and do 100 yard dashes.  Week 1 was 15, Week 2 was 16 and today I did 17.  I alternate my rest between walking after one sprint and lightly jogging after the next one.  This is a nice variety day for me for a number of reasons.  1.  I have zero wheels so for me it’s funny.  I feel like I’m flying but in reality I’m not.  2.  Sprinting is GREAT for you.  It raises your human growth hormone and puts you in great shape.  Ever see a fat sprinter?  Neither have I.  3.  I like the leg pump you get after 2 or 3 of them.   4.  The workout is under 1/2 hour and you feel fresh when you’re done.

Session 2 of kettlebells consists of heavy one arm swings 15-20 with 30 seconds rest between sets.  10 sets.  I use a 70 for this.  It really taxes your grip, wind  and hamstrings.  I’m upping the reps to 17 tomorrow.  Did 320 swings in about 13 minutes.  It’s no joke and you’re a puddle of sweat less than 15 minutes into the workout.  Next you do the handstand to hold for 3 sets, 30-60 second holds.  I need assistance getting into the position, but I found holding in the position, not to be so bad.  Your wrists get a little sore, but your shoulders feel good when you’re done.  I’ve worked up to 45 seconds and going to shoot for a minute tomorrow.  50 Double Rows with 70′s are next on the docket.  Again, no pull-up bar.  Doing them in good form takes about 10 minutes.  100 situps in 4 sets of 25, is what it is.  The handwalkout to pushup is good for shoulder stability and the hamstrings.  2:00 of burpees will test your mettle.   By the time you’re finished, your heart is pounding through your chest.

Jump rope day is on Thursday’s.  I go into my garage and skip rope for a total of 20  minutes.  This is a new skill for me.   I count jumps.  My record is 108, and my cadence is jump rope, jump, jump rope.  I can finish this in about 25 minutes.  I don’t need a lot of rest, just enough for my lower calves to loosen up.  From a wind perspective, it’s a nice change of pace.   In my second week, I didn’t have any soreness.

Friday is session 3 of kettlebells.  Upper body day.  You start off with double military press, 5 sets.  I can do 1 set x 10 w/ the 55′s but not 5 with 1 minute rest.  The sets have been about 5-7 reps.   (I’m also doing a grease the groove program w/ the 55′s to improve the press.  My max for double 70′s is 4).  After that is the snatch workout.  5 sets of 10, 10 w/ 30-45 seconds rest.  This is not a problem for me.  I’m reducing the rest by 5 seconds each week.  The issue here is you’re already fatigued by the presses, so you’re not flying through the snatches and  you’re forced to focus on form.  The next exercise, the chinups are replaced by double 55 rows 3 sets of max.  I do 12, 10 and 8.  Then explosive pushups with a hand clap at the top.  Another exercise I’ve never done so I’ve worked up to 3 sets of 12, aiming for 15 this week.   Finally the soaped up swings.  Set the timer for 2.5 minutes and using a 55 do as many swings as I can.  It’s supposed to really reinforce the grip.  Instead of soap, I don’t use chalk or a towel and let the sweat make the bell completely slippery.   I do 10 L, 10 R 10 two hand swings, rest 10 seconds, repeat, rest 10 and do 6, 6, 6.  After the 2nd round my grip is starting to get shot and I have bare down to get through the third round of 2.5 minutes.  I hope to up that to 4 rounds.

All in all it’s a great conditioning program.  Am I going to be able to do 200 reps in 10 minutes after 6 weeks?  Probably more like 175-180, but moving in the right direction.  I can feel my conditioning really improving.  I feel my biggest weakness will be my left grip.  The ironic thing is I’m left-handed!   I’ll conquer this by the end of the year and will only have to press 1/2 my weight accomplish the Rite of Passage.

All Star Game and other baseball musings

Tonight is the major league all-star game.  I remember growing up in the 70′s and 80′s before interleague play and the game meant EVERYTHING!  You would get to see the stars of the NL face the stars of the AL and the NL would always win.  I remember watching Bruce Sutter throw split finger fastball after split finger fastball and couldn’t understand how my American League hitters were missing the ball by a foot.  I remember scoffing when Mr. Clean Steve Garvey (the caucasian version of Shawn Kemp) won the MVP.   Dave the Cobra Parker gunning down Jim Rice at the plate from right field  Thinking that at 7 years old, I thought Butch Wynegar was a mediocre player and how was he an all-star?   What made the game so fun was the mystery of what would Tom Seaver do against Reggie Jackson, or Nolan Ryan vs Pete Rose.  

Finally in 1983 the stars aligned and the American League won.  Dennis Eckersley started for the AL and the Gold Dust Twins Fred Lynn, now an Angel and Jim Rice both hitting home runs.  It was must see tv viewing. 

Interleague play and recent American League dominance has diminished the shine of the game for me.  I watch it every year as I would go and vote in an election.  It’s a duty as a fan.  But the crotchety side of me, turns it into a chore.  It doesn’t start until 8:40, I have to get up and go to work, I want to work out in the morning keeps it from being as enjoyable as it should. 

This year there are a number of players pulling out.  Derek Jeter who didn’t deserve to be on there anyway for one.  And a lot of managers set up their rotations so their ace was pitching on Sunday and would be unavailable to pitch.   I will still watch it with my 11 and 8-year-old, but I don’t even think they know it’s on.  Both have games tonight and for them it will be an anticlimactic end to the evening.

I have been thoroughly enjoying the Red Sox juggernaut this year after their 2-10 start, but David Ortiz’s fight Friday night irked me.   Baltimore had given up 8 home runs to the Boston over the last 2 games.  Ortiz hit a majestic bomb, which he admired and then took 10 minutes to get around the bases.  Kevin Gregg decides to back him off the plate by throwing low and inside which causes Ortiz to jackknife off the plate.  The ball was not at his head, it was thigh high.   Ortiz decides to stare him down.  Two inside pitches later, neither above the belt, Ortiz is pointing his bat at Gregg and the umpire issues warnings from both benches.   3-0 count, Gregg throws a fastball down the middle and Ortiz pops it up and stares, dogging it down the first base line.   Gregg decides to tell him to act like a professional and run down the first base line.   Ortiz charges Gregg and the fight is on.  The benches and bullpens empty.  (Is there a dumber sight in baseball than seeing a bunch of non athletic pitchers sprinting in from the bullpen?)

Both will now be suspended, at least Ortiz could have had his hissy fit before the played in the National League park where there is no DH.  Gregg won the respect of his clubhouse.   Again, if Gregg was throwing at his head, Ortiz would have a right to be mad, but at his leg?   Ridiculous.

Didn’t watch the home run derby last night.  The last thing I wanted to hear was Chris Berman for three hours.  His schtick got tired just before the turn of the century, along with Superfraud Nomar Garciaparra. 

Speaking of people who love the sound of their voice, the Roger Clemens lying to Congress trial is a complete waste of money and time.  Let me get this straight, Roger is accused of lying to a legislative body that is a collection of liars.  Sounds like an oxymoron to me.  This country has better things to spend money on than Clemens.  

Here is where the NCAA has it correct.  If you cheat, your wins, tournament appearances are vacated.  This is what MLB should do with steroid users.  If you are caught, your numbers never existed.   You can keep your money, but not your statistics, nor are you eligible for the Hall of Fame.  Period.  

Random thoughts:

I miss blue road uniforms.  Why do the White Sox wear black socks?  Why are the Red Sox called the Red Sox when you can’t see the socks?  No one ever looked better in a baseball uniform than Fred Lynn.   The Red Sox should release Drew, play Reddick and not go after Carlos Beltran.  If I’m the St. Louis Cardinals, no way do I give Albert Pujols what he’s asking for.   First baseman are a dime a dozen and you can get a top-notch first baseman as well as another good player for Albert money.  Yes, he’s an icon, but sometimes you have to make business decisions.  He’s going to look great in Anaheim next year.  Baseball should contract 4 franchises, and have two 14 team leagues with two divisions and two wild cards in each.  I hate the unbalanced schedule, watching the Orioles and the Blue Jays 38 times a year is boring.   The Dodgers and the Mets ownerships are an embarrassment and Bud Selig should make both sell.  It’s great to see Pittsburgh above .500, they should let Mark Cuban buy the team, it would be a lot of fun watching him scream at the umpires.  The umpiring is a black mark on the game.  They never ask for help, nor offer it because they don’t want to show each other up.  There is a complete sense of entitlement.  Watch Tim McClelland umpire a game with his delayed silent strike calls and you’ll get the picture.