Lone Star Kettlebell

After a week of corrections after Level II, I’m feeling pretty good. So I decided to start a base program to prepare me for my upcoming lifting cycle. My next planned PL meet is October 17th which puts me 15 weeks out.

I figure a short 3-4 week building phase will be appropriate.

Yesterday was dead lift day and I was excited to use some tips I got from Level II. Andrea DuCane, MRKC, Kenneth Jay, MRKC and Pavel all gave me some good pointers.

This program calls for a repetition max at a certain percentage of my 1-Rep Max. After the 1st 2 planned sets and reps, my all-out set called for 5 “or more” reps at 425.

I used Pavel’s advice using the goblet squat/front raise focusing on smooth and fluid transition while keeping correct spinal/hip alignment.

I also used the tips from Andrea and Kenneth where I focus my eyes before and during the lift. As I reached down to grab the bar, I kept my head neutral with my eyes looking at a spot down on the horizon about a foot off the floor. As soon as the bar broke from the ground I kept my head neutral, but looked up towards the ceiling.

Another tip picked up through Level II was keeping my face and neck as relaxed as possible.

I had a client watch the set and he said it was the most fluid, effortless looking lifts he’d ever seen me do. The weight looked and felt like a feather.

I ended up pulling 11 consecutive reps with a couple left in the tank. A predicted 1RM of ~580.

The techniques will definitely help as I feel fresh and ready for another day even after such a difficult set.

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