Bench Press & Kettlebells

[Eisenfresser]

Heilige Scheiße...ich habe heute geschwitzt wie ein Schwein! Scheiße, wie ich das vermisst habe!

Nach dem Kettlebell-Haupttraining kam der spaßige Teil des heutigen Workouts, das in den kommenden Wochen wieder Viking Warrior Conditioning beinhalten wird.

Meine Herzfrequenz lag während der 15:15-Intervalle fast konstant bei 160-170 Schlägen, das nenne ich V2Max-Training!

Klimmzüge und Bauchmuskeln waren dann nur ein kleiner Obstsnack...

Workout of the Day (November, 20th):

Time: 60 Min.
Bodyweight: 83,7 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Kettlebell Double Half Snatch
Warm up
----------
12+12 Kg
1 Min. / 12 Reps
5 Sets (Rest: 1 Min.)

Kettlebell Clean and Jerk
Warm up
----------
12+12 Kg
1 Min. / 10 Reps
5 Sets (Rest: 1 Min.)

----------

Viking Warrior Conditioning
(15:15-Protocol)

Kettlebell Snatch
Warm up
----------
12 Kg
15 Sek. / 7 Reps
40 Sets (Rest: 15 Sek.)
(left/right alternating)

Total: 140+140 Reps / 20 Min.

----------

Chin up
BW / 4 Reps / 5 Sets

Hanging Leg Raise
BW / 15 Reps / 3 Sets

----------
Hanging / Mobility / Stretching
----------

Videos: https://www.instagram.com/p/Cz3oj9MCGU0/

 

[Eisenfresser]

Workout of the Day (November, 22th):

Off Season – Bench Press
Block 1 / Basic Phase
Week 4 / Day 2

Time: 60 Min.
Bodyweight: 84,5 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Kettlebell Front Squats
Warm up
----------
16+16 Kg / 10 Reps / 5 Sets

Bench Press
20 Kg / 20 Reps
50 Kg / 10 Reps
60 Kg / 5 Reps
70 Kg / 3 Reps
80 Kg / 2 Reps
----------
90 Kg / 8 Reps / 3 Sets

Kettlebell Incline Row (parallel Grip)
16+16 Kg / 12 Reps / 5 Sets

----------
Hanging / Mobility / Stretching
----------

Videos: https://www.instagram.com/p/Cz9P7FpLoqe/?img_index=1

 

[Eisenfresser]

Ich bin jetzt schon gute 10 Kg weiter als im letzten Zyklus zur selben Zeit...läuft würde ich sagen!!! So Hochrechnungen sind ja immer etwas mau, aber wenn alles gut läuft, sind am Ende vielleicht 130 Kg drin, so jedenfalls mein erklärtes Ziel!

 

[Eisenfresser]

Was für ein Gemetzel! Verdammt, wie ich diesen Scheiß liebe!!!

Nur 1 Tag frei seit letztem Dienstag, das sind 9 Trainingseinheiten in den letzten 10 Tagen! Die nächsten 3 Tage wird noch trainiert, dann geht's wieder an die Arbeit und mindestens 1-2 Zwangsruhetage pro Woche...

Workout of the Day (November, 23th):

Time: 80 Min.
Bodyweight: 83,7 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Kettlebell Double Half Snatch
Warm up
----------
12+12 Kg
2 Min. / 24 Reps (12 RPM)
3 Sets (Rest: 2 Min.)

Kettlebell Clean and Jerk
Warm up
----------
12+12 Kg
2 Min. / 20 Reps (10 RPM)
3 Sets (Rest: 2 Min.)

----------

Viking Warrior Conditioning
(15:15-Protocol)

Kettlebell Snatch
Warm up
----------
12 Kg
15 Sek. / 7 Reps
50 Sets (Rest: 15 Sek.)
(left/right alternating)

Total: 175+175 Reps / 25 Min.

----------

Pull up
BW / 5 Reps / 5 Sets

Hanging Leg Raise
BW / 15 Reps / 4 Sets

----------
Hanging / Mobility / Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "What a slaughter! Hell, how I love this shit!!! Only 1 day off since last Tuesday, that's 9 workouts in the last 10 days! The next 3 days are still training, then it's back to work and at least 1-2 forced rest days per

2 likes, 0 comments - _eisi__ on November 23, 2023: "What a slaughter! Hell, how I love this shit!!! Only 1 day off since last Tuesday, that's 9 work..."

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[Eisenfresser]

Fuck, das war härter als erwartet heute!

Eigentlich wollte ich heute nur ein entspanntes Training machen, das im Prinzip fast als Ruhetag zählen könnte...naja, wenigstens habe ich es mit den Viking-Intervallen ruhig angehen lassen, auch wenn ich eine Kettlebell schwerer nehmen musste...dumm wie ich bin...

Workout of the Day (November, 24th):

Time: 60 Min.
Bodyweight: 83,8 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Kettlebell Double Half Snatch
Warm up
----------
12+12 Kg
1 Min. / 12 Reps
Rest: 1 Min.
2 Min. / 24 Reps (12 RPM)
Rest: 2 Min.
3 Min. / 36 Reps (12 RPM)
Rest: 1 Min.
1 Min. / 12 Reps

Kettlebell Clean and Jerk
Warm up
----------
20+20 Kg
1 Min. / 10 Reps

Rest: 1 Min.

16+16 Kg
2 Min. / 20 Reps (10 RPM)

Rest: 2 Min.

12+12 Kg
3 Min. / 30 Reps (10 RPM)
Rest: 1 Min.
1 Min. / 10 Reps

----------

Viking Warrior Conditioning
(15:15-Protocol)

Kettlebell Snatch
Warm up
----------
16 Kg
15 Sek. / 7 Reps
10 Sets (Rest: 15 Sek.)
(left/right alternating)

Total: 35+35 Reps / 5 Min.

----------

Chin up
BW / 5 Reps / 5 Sets

Ab Wheel Rollouts
BW / 10 Reps / 3 Sets

----------
Hanging / Mobility / Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Fuck, that was harder than expected today! I actually only wanted to do a relaxed workout today, which in principle could almost count as a rest day...well at least I took it easy with the Viking intervals, even if I h

0 likes, 0 comments - _eisi__ on November 24, 2023: "Fuck, that was harder than expected today! I actually only wanted to do a relaxed workout to..."

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[Eisenfresser]

Heute beginnt der 2. Block und in den nächsten 4 Wochen geht es in die Aufbauphase.

Heute stand auch etwas Speed Bankdrücken auf dem Plan, weil es letzte Woche ausfiel.

Die heutige Ruderkombination fühlte sich MEGA an!

Workout of the Day (November, 26th):

Off Season – Bench Press
Block 2 / Basic Power/Strenght Phase
Week 1 / Day 1

Time: 90 Min.
Bodyweight: 84,1 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Kettlebell Front Squats
Warm up
----------
20+20 Kg / 8 Reps / 5 Sets

Bench Press
20 Kg / 20 Reps
50 Kg / 10 Reps
70 Kg / 5 Reps
80 Kg / 3 Reps
90 Kg / 2 Rep
----------
100 Kg / 5 Reps
110 Kg / 2 Reps
----------
80 Kg / 3 Reps / 8 Sets

Kettlebell Incline Row
20+20 Kg
15 Reps / 4 Sets (under Grip)
+
16+16 Kg
10 Reps / 4 Sets (upper Grip)

----------
Hanging / Mobility / Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "The 2nd block starts today and the next 4 weeks will be spent working on basic strength and power. Today I'm also doing some explosive bench presses because I missed out last week. Today's rowing combination felt so g

0 likes, 0 comments - _eisi__ on November 26, 2023: "The 2nd block starts today and the next 4 weeks will be spent working on basic strength and power..."

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[Eisenfresser]

Workout of the Day (November, 29th):

Off Season – Bench Press
Block 1
Week 1 / Day 1

Time: 60 Min.
Bodyweight: 84,7 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Kettlebell Front Squats
Warm up
----------
24+24 Kg / 5 Reps / 5 Sets

Bench Press
20 Kg / 20 Reps
50 Kg / 10 Reps
70 Kg / 5 Reps
80 Kg / 3 Reps
----------
90 Kg / 5 Reps / 5 Sets

Kettlebell Row
24+24 Kg / 5 Reps / 5 Sets

----------
Hanging / Mobility / Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (November, 29th): Off Season – Bench Press Block 1 Week 1 / Day 1 Time: 60 Min. Bodyweight: 84,7 Kg ---------- Mobility / Stretching / Hanging / Warm up ---------- Kettlebell Front Squats War

0 likes, 0 comments - _eisi__ on November 29, 2023: "Workout of the Day (November, 29th): Off Season – Bench Press Block 1 Week 1 / Day 1 Time: 6..."

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[Eisenfresser]

Workout of the Day (December, 1st):

Off Season – Bench Press
Block 1
Week 1 / Day 2

Time: 45 Min.
Bodyweight: 83,4 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Kettlebell Front Squats
Warm up
----------
16+16 Kg / 8 Reps / 5 Sets

Bench Press (Speed)
20 Kg / 20 Reps
50 Kg / 10 Reps
----------
70 Kg / 3 Reps / 10 Sets

Pull ups
BW / 5 Reps / 5 Sets

----------
Hanging / Mobility / Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (December, 1st): Off Season – Bench Press Block 1 Week 1 / Day 2 Time: 45 Min. Bodyweight: 83,4 Kg ---------- Mobility / Stretching / Hanging / Warm up ---------- Kettlebell Front Squats Warm

0 likes, 0 comments - _eisi__ on December 1, 2023: "Workout of the Day (December, 1st): Off Season – Bench Press Block 1 Week 1 / Day 2 Time: 45..."

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[Eisenfresser]

Workout of the Day (December, 2nd):

Time: 85 Min.
Bodyweight: 84,4 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Kettlebell Double Half Snatch
Warm up
----------
20+20 Kg / 2 Reps / 10 Sets

Kettlebell Clean and Jerk
Warm up
----------
20+20 Kg / 3 Reps / 10 Sets

----------

Viking Warrior Conditioning
(15:15-Protocol)

Kettlebell Snatch
Warm up
----------
12 Kg
15 Sek. / 7 Reps
60 Sets (Rest: 15 Sek.)
(left/right alternating)

Total: 210+210 Reps / 30 Min.

----------

Ab Wheel Rollout + Hanging Leg Raise
BW / 10+10 Reps / 3 Sets

----------
Hanging / Mobility / Stretching
----------

Bild&Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (December, 2nd): Time: 85 Min. Bodyweight: 84,4 Kg ---------- Mobility / Stretching / Hanging / Warm up ---------- Kettlebell Double Half Snatch Warm up ---------- 20+20 Kg / 2 Reps / 10 Sets

2 likes, 0 comments - _eisi__ on December 2, 2023: "Workout of the Day (December, 2nd): Time: 85 Min. Bodyweight: 84,4 Kg ---------- Mobility / S..."

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[Eisenfresser]

Heute bei den Intervallen durchschnittlich 170 Puls +/- Krasse Scheiße!

Ich kann das jedem der sich mal so richtig wegknallen möchte nur ans Herz legen, probiert das mal, es ist...speziell!

 

[donoctavio]

Heute bei den Intervallen durchschnittlich 170 Puls +/- Krasse Scheiße!

 

[Eisenfresser]

Ja, zwischendurch war mir auch etwas flau im Magen...

 

[Eisenfresser]

Workout of the Day (December, 3rd):

Off Season – Bench Press
Block 1
Week 2 / Day 1

Time: 70 Min.
Bodyweight: 85,4 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Bench Press
20 Kg / 20 Reps
50 Kg / 10 Reps
70 Kg / 5 Reps
80 Kg / 3 Reps
90 Kg / 2 Reps
----------
100 Kg / 5 Reps / 5 Sets

Pull up
BW / 6 Reps / 6 Sets

----------
Hanging / Mobility / Stretching
----------


Bild&Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (December, 3rd): Off Season – Bench Press Block 1 Week 2 / Day 1 Time: 70 Min. Bodyweight: 85,4 Kg ---------- Mobility / Stretching / Hanging / Warm up ---------- Bench Press 20 Kg / 20 Reps

0 likes, 0 comments - _eisi__ on December 3, 2023: "Workout of the Day (December, 3rd): Off Season – Bench Press Block 1 Week 2 / Day 1 Time: 70..."

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[Eisenfresser]

Workout of the Day (December, 11th):

Off Season – Bench Press
Block 1 / Week 1 / Day 1

Time: 60 Min.
Bodyweight: 86,7 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Kettlebell Front Squats
Warm up
----------
12+12 Kg / 15 Reps / 3 Sets

Bench Press
20 Kg / 20 Reps
50 Kg / 10 Reps
70 Kg / 5 Reps
80 Kg / 3 Reps
90 Kg / 2 Reps
----------
95 Kg / 5 Reps / 3 Sets

Pull up
BW / 5 Reps / 3 Sets

Kettlebell Row
12+12 Kg / 15 Reps / 4 Sets

Chin up
BW / 3 Reps / 3 Sets

----------
Hanging / Mobility / Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (December, 11th): Off Season – Bench Press Block 1 / Week 1 / Day 1 Time: 60 Min. Bodyweight: 86,7 Kg ---------- Mobility / Stretching / Hanging / Warm up ---------- Kettlebell Front Squats Wa

1 likes, 0 comments - _eisi__ on December 11, 2023: "Workout of the Day (December, 11th): Off Season – Bench Press Block 1 / Week 1 / Day 1 Time: ..."

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[Eisenfresser]

Workout of the Day (December, 12th):

Kettlebellsport – Long Cycle
Workout #1

Time: 50 Min.
Bodyweight: 84,8 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Kettlebell Clean and Jerk / Long Cycle
Warm up
----------
20+20 Kg / 5 Reps / 12 Sets

12+12 Kg
1 Min. / 5 Sets (Rest: 1 Min.)
(10/10/10/10/16 Reps)

----------

Ab Wheel Rollout + Hanging Leg Raise
BW / 10+10 Reps / 3 Sets

----------
Hanging / Mobility / Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (December, 12th): Kettlebellsport – Long Cycle Workout #1 Time: 50 Min. Bodyweight: 84,8 Kg ---------- Mobility / Stretching / Hanging / Warm up ---------- Kettlebell Clean and Jerk / Long Cyc

0 likes, 0 comments - _eisi__ on December 12, 2023: "Workout of the Day (December, 12th): Kettlebellsport – Long Cycle Workout #1 Time: 50 Min. B..."

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[Eisenfresser]

Workout of the Day (December, 13th):

Bench Press - Off Season
Block 1 / Week 1 / Day 2

Time: 80 Min.

----------
Mobility / Stretching / Hanging / Warm up
----------

Kettlebell Front Squats
Warm up
----------
16+16 Kg / 8 Reps / 5 Sets

Bench Press
20 Kg / 20 Reps / 2 Sets
50 Kg / 10 Reps
70 Kg / 5 Reps
80 Kg / 3 Reps
90 Kg / 2 Reps
100 Kg / 1 Reps
----------
102,5 Kg / 5 Reps / 5 Sets

Pull up
BW / 6 Reps / 6 Sets

----------
Hanging / Mobility / Stretching
----------

5x5x102,5 kg sind PR seit dem Neustart letzten Sommer! Mal sehen, wie hoch ich die 5x5 Last pushen kann...das Ziel bis zum Sommer wäre 5x5x110-115 kg, das wäre eine gute Grundleistung, um dann mit der Wettkampfvorbereitung zu beginnen...mal sehen...



Videos:

Stefan Kahlfeld on Instagram

5x5x102.5 kg are PR since the restart last summer! Let's see how high I can push the 5x5 load...the goal until summer would be 5x5x110-115 kg, that...

www.instagram.com

 

[Eisenfresser]

Workout of the Day (December, 18th):

Bench Press - Off Season
Block 1 / Week 1 / Day 1

Time: 70 Min.
Bodyweight: 87,0 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Kettlebell Front Squats
Warm up
----------
12+12 Kg / 20 Reps / 3 Sets

Bench Press
20 Kg / 20 Reps
50 Kg / 10 Reps
70 Kg / 5 Reps
80 Kg / 3 Reps
90 Kg / 2 Reps
----------
95 Kg / 5 Reps / 3 Sets
80 Kg / 14 Reps

Kettlebell Row
12+12 Kg / 30 Reps / 3 Sets

Pull up
BW / 3 Reps / 5 Sets

----------
Hanging / Mobility / Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (December, 18th): Bench Press - Off Season Block 1 / Week 1 / Day 1 Time: 70 Min. Bodyweight: 87,0 Kg ---------- Mobility / Stretching / Hanging / Warm up ---------- Kettlebell Front Squats Wa

0 likes, 0 comments - _eisi__ on December 18, 2023: "Workout of the Day (December, 18th): Bench Press - Off Season Block 1 / Week 1 / Day 1 Time: 70..."

www.instagram.com

 

[Eisenfresser]

Die letzten Wochen waren einfach scheiße...jede Woche ein anderes kleines körperliches Problem...konsequentes Training war einfach nicht möglich, immer hochmotiviert reingekommen, wenn ich Glück hatte 1-2 gute Workouts und dann abrupt abgebremst!

Aber so ist das nun mal, ich bin nicht mehr der Jüngste...

Aber wie sagt man so schön...Blut ausspucken, Mund abwischen und weitermachen!!!

In diesem Sinne...ich hoffe, dass es jetzt besser läuft...wir werden sehen...


Workout of the Day (December, 19th):

Bench Press - Off Season
Block 1 / Week 1 / Day 1

Time: 90 Min.
Bodyweight: 86,1 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Bench Press
20 Kg / 20 Reps
50 Kg / 10 Reps
60 Kg / 5 Reps
70 Kg / 3 Reps / 2 Sets
80 Kg / 3 Reps / 2 Sets
----------
90 Kg / 3 Reps / 5 Sets

Kettlebell Front Squat
Warm up
----------
16+16 Kg / 8 Reps / 5 Sets

Bench Press
20 Kg / 20 Reps
50 Kg / 10 Reps
60 Kg / 5 Reps
70 Kg / 5 Reps
----------
80 Kg / 4 Reps / 4 Sets

Kettlebell Clean and Jerk („Long Cycle“)
Warm up
----------
12+12 Kg
1 Min. / 8 Reps
5 Sets (Rest: 1 Min.)

Kettlebell Row
16+16 Kg / 15 Reps / 3 Sets

Pull up
BW / 6 Reps / 3 Sets

----------
Hanging / Mobility / Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "The last few weeks have just been shit...every week a different little physical problem...consistent training just wasn't possible, always coming in strongly motivated, if I was lucky 1-2 good workouts and then abruptly

2 likes, 0 comments - _eisi__ on December 19, 2023: "The last few weeks have just been shit...every week a different little physical problem...consist..."

www.instagram.com

 

[AufbauFrau]

Same here, pal! Wir machen was wir könnten. Hoffentlich geht es dir besser.

 

[Eisenfresser]

Workout of the Day (December, 20th):

Bench Press - Off Season
Block 1 / Week 1 / Day 2

Time: 60 Min.
Bodyweight: 85,5 Kg

----------
Mobility / Stretching / Hanging / Warm up
----------

Bench Press
20 Kg / 20 Reps
50 Kg / 10 Reps
60 Kg / 5 Reps
70 Kg / 5 Reps
80 Kg / 4 Reps / 2 Sets
90 Kg / 3 Reps / 2 Sets
100 Kg / 2 Reps / 2 Sets
90 Kg / 3 Reps / 2 Sets
80 Kg / 4 Reps
70 Kg / 5 Reps
60 Kg / 6 Reps

Kettlebell Bench Press
16+16 Kg / 20 Reps / 3 Sets

Kettlebell Row
12+12 Kg / 20 Reps / 3 Sets

Chin up
BW / 5 Reps / 2 Sets

Ab Wheel Rollout + Hanging Leg Raise
BW / 10+10 Reps / 2 Sets

----------
Hanging / Mobility / Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (December, 20th): Bench Press - Off Season Block 1 / Week 1 / Day 2 Time: 60 Min. Bodyweight: 85,5 Kg ---------- Mobility / Stretching / Hanging / Warm up ---------- Bench Press 20 Kg / 20 Re

2 likes, 2 comments - _eisi__ on December 20, 2023: "Workout of the Day (December, 20th): Bench Press - Off Season Block 1 / Week 1 / Day 2 Time: 60..."

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