Help Comrades! i dont understand this!

fahrhb · #1 (**permalink**) 07-09-2009, 12:24 AM

Can any generous comrade help me understand what has happened to me over my last several workouts, and especially, what to do about it? I am relatively new to KB lifting but both got expert instruction and was at a good level of strength from free weights-i am 85kilos, top bench 120kx1, squat 180kx1, stiff legged deadlift 185k x3-height 6'2".
I moved from free weights to a KB routine built around a snatch/negative press movement-bell is snatched, slowly lowered to shoulders, lowered and immediately snatched again. Here is what happened-

Recent Workout-built up to 32kilo kb and snatch/negpressed x4 on right side and x3 on left.
Rest period-
Next workout, snatch/negpressed 32k x8 on right and x6 on left. Huge gain.
Same rest period-
Next workout-couldnt do a single rep on either side!!!

8 days later I feel fine but still seem to have lost my gains and can only x2 on right and x0 on left?

Any comments, advice?

Martijn Kruiten · #2 (**permalink**) 07-09-2009, 02:11 AM

I think you did too much at first and now your body remembers failure. It psychological. Try to prepare yourself before trying again. Don't ask yourself if you're going to make it, but "know" it.

From now on, try to avoid failure in your workouts. If you can do 5, then go for 2 or 3.

Chiggers · #3 (**permalink**) 07-09-2009, 02:51 AM

Make your progressions smoother. Consider ladders (1 left, 1 right, 2 left, 2 right, 3 left, 3 right. Then drop back to 1 and repeat. You can do this for as many ladders as you like). Don't train all out and leave some in the tank. You will progress slower but keep what you have earned.

Perhaps, since your post suggests you may not have it already, get Enter The Kettlebell and follow the excellent two programs in there. It will take any guess work out and you will love the results.

Nikki Ortiz · #4 (**permalink**) 07-09-2009, 05:07 AM

Hi,
I think in order to help you we need to know a couple of basic things.What are your goals with KB lifting?How long have you been using them?Random training will get you nowhere fast.

fahrhb · #5 (**permalink**) 07-09-2009, 05:26 AM

Thanks for your input guys.
Nikki, my goal is to continue with the KB snatch-Negpress exercise until i can do at least 5 reps each side with 40kilo KB, and btw 1 pistol with same.

My workout at the moment is

KB snatch-negpress
Weighted pistols-can do 5-6 very strict reps with 20kilos
Every 3rd workout I do calf raises with 40kilo KB.

I have never experienced such a drop off in strength-usually if i weaken from overtraining i lose at most 2 reps. Maybe the difference is that this is a ballistic move, at least the snatch portion, and my previous experience is with zero momentum training.

fahrhb · #6 (**permalink**) 07-09-2009, 05:32 AM

Oh, I have been using KBs for about a month which is 4 workouts.

Chiggers · #7 (**permalink**) 07-09-2009, 05:39 AM

Quote:

Originally Posted by fahrhb

Thanks for your input guys.
Nikki, my goal is to continue with the KB snatch-Negpress exercise until i can do at least 5 reps each side with 40kilo KB, and btw 1 pistol with same.

My workout at the moment is

KB snatch-negpress
Weighted pistols-can do 5-6 very strict reps with 20kilos
Every 3rd workout I do calf raises with 40kilo KB.

I have never experienced such a drop off in strength-usually if i weaken from overtraining i lose at most 2 reps. Maybe the difference is that this is a ballistic move, at least the snatch portion, and my previous experience is with zero momentum training.

Have you tried the ladder approach?

Nikki Ortiz · #8 (**permalink**) 07-09-2009, 05:58 AM

Just my 2 cemts.First if you've been training a month and only have done 4 workouts that isn't good.You need to bumo it up to say 3x a week or every other day at least.Also be careful of doing too many negatives-they can lead to overtraining pretty quick.

Good Luck
Nikki

fahrhb · #9 (**permalink**) 07-09-2009, 06:03 AM

hi there.
I havent tried the ladder approach but i dont see how it can work.
Only a marginal intense effort produces growth so what purpose have all the other sub marginal reps? I tried pavels higher volume approach on the PTP programme and felt overtrained and weak all the time even when doing less than half potential reps. My best ever gains came from 1 set of presses, 1 set of deadlifts and 1 set of squats every 9 days-each exercise on a different day and not to failure but very heavy around 5 reps-so i was trying a similar low volume approach with KBs.

mettleman · #10 (**permalink**) 07-09-2009, 06:27 AM

Sounds to me like your burning out the nervous system and not the muscles. The nervous system takes far longer to recover from. Don't go to failure and train with less reps per set with lots of rest (ala GTG) or build your base more with some 24kg KB work.

All out single sets with the heaviest weight you can use all of the time will get you nowhere - besides maybe going backwards or getting injured.

Sorry, but I don't believe you when you say that you aren't training to failure on your single sets. Otherwise why would it be 1x8 reps right and 1x6 reps left? You only see that when people are pushing the envelope.