Monday, October 06, 2008
Re-thinking the PRESS
Last week I finally was able to PR in the press by duck-taping a 10 pound weight plate to the bottom of a 32kg KB. Was able to only 1 rep on my right. PR!!! Left? Not yet :(
But I still feel like I am missing something. Something is still not quite working....especially on my weaker left side. Now I realize this is a common problem, especially for a right hand dominant person like me. Anatomically and functionally something still feels "OFF" on my left side.
After reading Kenneth Jay's article on Training for Maximal Strength with the Russian Kettlebell (in the RKC manual on page 127), I realized that I have been lifting primarily the 28kg and 32kg for low reps. What is Kenneth's advice? To go much HIGHER on the VOLUME. I had been maybe getting around 8 to 25 total reps per training session (and that is with both arms combined). Now I am going to keep the high load day in for sure...but I am just adding in a higher volume day to get my pressing volume up which I cannot do safely with a heavier bell.
In other words my Pressing volume is way to LOW. Therefore I am taking the advice of Kenneth and adding in one super high volume day on pressing with the 16kg with the goal of being able to get around 100 reps per arm per session. I instinctively feel that this is important for me and will help practice my SKILL of pressing as I am using a lighter weight. And that is exactly what I started off today with.....a high volume day(at least for me).
Monday (high volume pressing day)
Barbell Dynamic Lunges 95lbs 3 sets x 5/5
Military Press with 16kg
10 sets x 5/5 = 100 total reps
Double Swings w/ 16kgs
5 sets x 10 reps = 50 total reps
Sunday Training w/ Yoana
10 x 10 100 yards Tempo Runs at 60% effort.
BW exercises after each 100 yard run (jumping lunges, mountain climbers, jumping jacks, shuffles, burpees, fisted push ups)
On another note I was able to assist Pavel (along with some other RKC's) at Pavel's NSCA Kettlebell Seminar up in Irvine. It is always awesome to watch Pavel teach and hang out with him. Pavel is just such a class act and has so much integrity! I will be teaching a Level II Kettlebell Seminar for the NSCA (an RKC prep course) on Saturday October 25th at the same place in Irvine. Should be fun!!!