Under Construction Forums Training Logs Kalle Beck's Training Log

This topic contains 68 replies, has 5 voices, and was last updated by Profile photo of Kalle Beck Kalle Beck 1 week, 6 days ago.

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  • #436
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Well it looks like it kind of works πŸ™‚ I will be working on improving functionality and adding more forums later.

    Off to compete in California’s Strongest Team πŸ™‚

    • This topic was modified 9 months, 2 weeks ago by Profile photo of Kalle Beck Kalle Beck.

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  • #482
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Last real week of training here

    • This reply was modified 9 months, 2 weeks ago by Profile photo of Kalle Beck Kalle Beck.

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  • #619
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Contest writeup from CA Strongest Team

    Somehow, Andrew Whickman convinced me to sign up to compete in California’s Strongest Team. promoted by Odd Haugen. So, why did I decide to compete in this contest; what was it like to complete a contest for the first time in over 3 years? First some backstory.
    The last time I competed was in December of 2015, I tore my bicep on the first event. This was after taking a break from high level competition, after a very poor performance at the Arnold 2014. I took time off for a few reasons, mostly recognizing that my body was a mess and I was downright abusing it. It appeared to be a good time to come back with the contest in 2015; but to be honest, I just flat out wasn’t in shape. California’s Strongest Team arrived at an optimal time, with my body feeling healthier than it has in years. I was able to choose the events I competed in, reducing my risk of flaring up some old injuries, and I believed the team atmosphere would put less pressure on my performance.
    Before I keep going, I want to go on a little rant. I never retired, I frankly hate the term retirement when talking about a hobby. I didn’t retire, I just knew competing was not enjoyable to me anymore. Frankly, I wasn’t healthy enough to participate at the level I wanted to, and the lifestyle that went along with that impacted too many other factors in my life. I always said if I feel ready and a contest looked fun, I would do it. A lot of people get caught up thinking they HAVE to go to the next nationals, they HAVE to compete in the Arnold. They are great contests and great goals, but if that pursuit is taking more away from your life than giving back, you have to take a deep long look at yourself and be honest. It wasn’t fun, but I had to learn how to train without the goal of being the best in the world. To work on being healthy and correct a few years of neglect and abuse on my body was tough. I just stopped at some point and well.. Got fat again. Regaining that fire, and learning balance in my life took 3 years. The first contest back was a slap in my own face, showing I didn’t have that balance and humility yet, and that is why I tore my bicep.
    Competing again, and being successful was huge for me. I proved a lot to myself, I can have fun doing Strongman, I can get through a contest without an injury, I can be smart and stop just a little short like a veteran. Regardless of what the score card said, this was a successful weekend for me. I can actually enjoy the sport I love again.
    Contest Structure

    California’s Strongest Team consisted of 3 person teams, composed of at least 1 male and 1 female. Andrew asked me, so we had to find a female teammate. I reached out to Jane Battenfield, who won the MW class at California’s Strongest Woman in April. Our team looked pretty good on paper, all three of us having won state championships in the past. Each teammate got 1 implement to do and there was a weight chart for your class. Total reps or time was combined for each team’s score. I.E. I pressed the log 5 times, Andrew got 5 on the axle and Jane got 7 on the dumbbell our team would have scored 17 reps.

    Event 1: Carry Relay

    I was doing the farmers walk, Jane yoke and Andrew duck walk (sorry Andrew). Due to the placing of the implements, we also decided to do it in that order to not waste time tagging each other to go next. I was a tad worried about my grip going into this, and just nervous in general, but I felt alive and I remembered why I love this. I could feel myself going into that place I know so well, where my vision narrows and senses heighten, but kept it just at bay to not become over stimulated. The handles were much easier to grip compared to the handles I use at home. I got a solid grip and went at a quick pace, a little conservative because I didn’t want to make a mistake, had a quick turn around and re-grip and my confidence boosted, so I went as fast as I could on the way back. Once I heard the down command, I jumped right over the implement, straight into tagging Jane to go on the Yoke. She had a solid run, poor Andrew was so fast on the awful 400lb duck walk, he forget to breathe and had a little mishap at the end, but finished it out on the way back. We clocked in at 1 minute 6 seconds or so for 6th or 7th place. The winning team did it in 55 seconds, and everyone else was within 3-4 seconds of us so it was very close.

    Event 2: Pressing

    I chose to do the log, but in training was having some issues with the clean. If I lost strength anywhere in this down time, it’s in my legs. I haven’t had much success squatting lately and it shows. I simply was gassed and reconditioned for cleaning each rep. In hindsight, I should have done dumbbell, and Jane log as she had never trained dumbbell. My mistake there, but live and learn. I ended up with 5 reps, Andrew 5 on axle and Jane 7 on dumbbell for 17 reps; which was our worst placing of the day. 21+ would have been big points.
    Event 3: Deadlifts

    Again, I got off easy and chose to deadlift the trap bar, Andrew got regular bar and Jane axle with wagon wheels. The weight was fairly light for all of us, but no straps were allowed which I knew would be a big factor.
    The most I had done in training was 2-3 reps, maybe 5 with straps. My goal was to complete at least 10 reps, but was skeptical about that expectation. Once the whistle blew, and I fell into a great groove. I completed rep 15 with maybe 10-15 seconds to go, and I could feel my callouses starting to tear. Travis Ortmayer was shouting at me to get one more, and as I went for it, I felt my hands shred from my palms down. As soon as I started pulling, I heard the down and dropped it, and was surprised by the damage to my hands. . He encouraged me to get another, but I showed him my hands. You know it is bad when a savage like Travis says β€œoh ok”.
    Then there was the torn hands aftermath of if I was going to compete again. After some medical care by Seth “Dr Meat Head”, my hands professionally wrapped by Travis Ortmayer, and somehow a drink (or two), I felt up for it.

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  • #624
    Profile photo of Sarah Scott
    Sarah Scott
    Participant

    Great write up, particularly the back story. It’s great to hear you have the fire and drive again but it doesn’t mean the last couple of years were any less important. You’re strong AF in other areas now too. Congratulations on the competition and btw I’m terrified of grip events now. πŸ˜‚πŸ˜‚

  • #625
    Profile photo of Luigi Dioguardi
    Luigi Dioguardi
    Participant

    Amazing write up, was really emotional to read all the things behind that contest and how you react good after coming back to competing and having fun with our beloved sport. Truly inspiration right there

  • #632
    Profile photo of Gregory Cook
    Gregory Cook
    Participant

    Sounds like you had a nice fun day competing again. Great write up. Take care of those hands.

  • #636
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Thanks guys! Here is the video from the comp.

    Not everything transferred over correctly with the copy/paste

    and the full write up here

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  • #720
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Ready to get back to some real training and qualifying for 80kg WSM

    Let the games begin!

    Till The Wheels Fall Off was fun until the wheels literally fell off and I had to fix them

    haha

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  • #757
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Little pump work to get into the groove plus in reality I just wanna look good.

    Incline DB press

    65s 5×10 (I use power blocks which makes things hard)

    Lat Pulldowns

    5×10

    Incline db front raises 3×12

    Incline db rear delt raises 3×12

    Curls and tricep work

    I’ll do some real training next week

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  • #779
    Profile photo of Barrett Young
    Barrett Young
    Participant

    I still can’t get over the wheels coming off during the Till the Wheels Fall Off tour…

    Lesson learned: Titles can be jinxes.

    • #794
      Profile photo of Kalle Beck
      Kalle Beck
      Keymaster

      The Irony in a title for sure…

      Latest video!

      I’ve done some training as well will update this at some point

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  • #799
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Monday

    Jane Battenfield is a strong MWW competitor and I’ll be helping her prep for Nationals so she came over to the Strongman Garage and we worked on a few things.

    Warm up of 1 leg RDL’s hip circle, etc

    Frame Deadlift
    frame is about 150 empty I worked up to 630 for 2 reps 17″ pick height and 31″ handle to handle
    Nationals is a 19″ pick height and the weight for 175s is 620 so it will be a rep feast with very little ROM

    Played around with hand position on the handles and stance width and what is interesting is the best position for me was all the way back and for Jane all the way forward. Either of those should be better than right in the middle as you can lift the weight in “sections” kind of like a deadlift bar vs an axle.

    Filmed some tips on this lift as well and that will be up on Youtube soon.

    Kept Jane at around 70% of contest weight (330ish)

    Then filmed some lifts of the “total tonnage” event for the WSM qualifiers but didn’t realize the existing scores were in KG so got a good laugh when I submitted my 185×15 haha

    Hussafel Stone at around 170lbs (my hussafel sucks it is too narrow and hard to carry) for 2 sets of 30 seconds x max distance

    3×8 ab wheel and done

    • This reply was modified 8 months, 2 weeks ago by Profile photo of Kalle Beck Kalle Beck.

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    • #803
      Profile photo of Luigi Dioguardi
      Luigi Dioguardi
      Participant

      That is so exciting to read that you are back to training for competing at nationals/world’s level in the u80 kg classthat gives me extra motivation to keep training hard and stay 100% focused !

      I don’t know if I will try to qualify as well for world’s at u80kg.. that will be a dream come true even because I will have the opportunity to finally meet you in person but the costs of the travel will be very very expensive.

      Will think about that but thanks for the extra motivation you always give me !

    • #810
      Profile photo of Kalle Beck
      Kalle Beck
      Keymaster

      Thanks Luigi,

      keep killing it yourself!

      Short clip of the pressing

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  • #801
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Upper body Rep Day

    Axle Strict Press up to 103 4×8
    felt way too hard hard. Oh well lots of work to do

    Lat Pull downs 3×15

    Face Pulls 3×20

    seated Lateral raises 3×12

    Seated Front raises 3×12

    DB Curls and tricep press downs for a few sets of some stuff

    Felt good

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  • #819
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Some tips for the frame carry https://www.youtube.com/watch?v=4OAlczH1zcI

    • This reply was modified 8 months, 2 weeks ago by Profile photo of Kalle Beck Kalle Beck.
    • This reply was modified 8 months, 2 weeks ago by Profile photo of Kalle Beck Kalle Beck.
    • This reply was modified 8 months, 2 weeks ago by Profile photo of Kalle Beck Kalle Beck.

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  • #832
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Squats and things

    Eagerly awaiting my new SBD sleeves but they didn’t come in time for squats πŸ™

    Wide Stance Front Squats
    185 4×8

    Nothing too hard just getting it in and a good starting point.

    I’ve been thinking a lot lately and I feel wider stance front squats have a huge carry over to events as that tends to be foot position on the pick of most events like stones, sandbags, etc plus big carry over to the car deadlift IMO.

    DB Walking lunges 3×8

    Truck Pull Simulator

    5 runs with a fairly hard resistance this thing is awesome.

    Training Vlog will be up on Youtube tomorrow with this weeks training.

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  • #833
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

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  • #844
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Last weeks training with commentary

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  • #866
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Week 2 Day 1

    Picked my log back up.

    Feels good to be reunited but got a little ambitious on the first day back. At least I pulled it off

    Log Press
    bunch of sets at 145 getting back to it and showing form to a strong kid named Connor who was traveling through.
    165×5
    185×3
    235×0 way too big of a jump dummy
    235×3 pulled that out of my ass

    Strict Press
    115 5×6

    Face Pulls

    3×20

    Shoulder raises

    3×12

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  • #876
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Went up to Santa Cruz Strength yesterday. My friend Clay Edgin is opening up a second gym so we sat down and recorded an hour of podcasting on what goes into opening up a strength gym. That will be out in two weeks

    Then I went to train some of the qualifiers for the Strongman games which went good and bad.

    Farmers Walk
    warmed up with 115 for a few short turns and runs then went to 205 and it felt fairly comfortable. I didn’t control the turn good (out of practice) dropped it at 80ft which really sucked but oh well! For me grip isn’t something I can do multiple attempts with so the day was done.

    then went back to 115 and went around 200ft which sucked.

    My hands are still a little raw from that hand tear a month ago so grip isn’t at the best but I am sure I can get up to 220-240 by the end of this.

    Deadlift
    135×3
    225×3
    315×3
    315×16 in 30 seconds but the last one was touch and go so doesn’t count.

    reverse hypers 3×20

    I’ll do some back work today for my accessories

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  • #888
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Deadlifts from yesterday

    • This reply was modified 8 months, 1 week ago by Profile photo of Kalle Beck Kalle Beck.

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  • #916
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    My shoulder/neck is not liking jerks so I have to keep working on the imbalances and stick to strict pressing and push pressing for now.

    Band Pull apart and push ups to warm up.

    Log Strict Press 145 4×8

    Incline DB bench 5×8

    Rows 5×8

    Rear delt raises 2×30

    Sling shot push ups 2×30

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  • #936
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Walking lunges

    3x50ft

    Safety Bar Squats 5×6

    Damn that SBD Lever belt is nice!

    Hanging Leg raises 3×8

    Good mornings 3×8

    Didn’t feel great but just need to keep putting in the work

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  • #961
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Little bullshit extra pressing day with some stability work. Cant really remember what I did…

    Monday I did

    Frame Carry up to 330 5x50ft felt fast and fun

    Deadlifts up to 455 moved good

    Ab Rollouts 3×12

    Hammer Curls 3×12

    Fun day

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  • #1000
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Shoulder day

    Log Strict Press 150 4×8
    5+lbs over last week

    Bottoms up KB Press 3×8

    Seated Lateral Raises 2×15

    Incline rear delt raises 2×20

    Incline Front raises 2×20

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  • #1114
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Alright alright

    DEADLIFTS

    I really have the best clients and job possible.

    My client bought me a Rogue Deadlift bar for helping him with coaching for I believe coming up on 4 years now!

    Well I got home from Texas and it was waiting for me so despite my back feeling a bit tight from the trip I had to deadlift.

    I’ve always wanted a deadlift bar because the extra flex makes me feel strong? haha I’ve found that little bit of flex really helps my position and allows me to pull more frequently.

    The Rogue Deadlift bar is well made and provides a good amount of flex. Maybe a little less than a Texas but for the price the boneyard version can’t be beat. Supposedly boneyard bars are supposed to have blemishes but I couldn’t find any that stood out past what the bar will look like after a week of use.

    So anyway Deadlifts

    worked up to a casual 495 I’ll use this as a working max for now.

    back down to 315 3×3

    then Lat Pulldowns, farmer shrugs, and hanging leg raises.

    You can pick up the Rogue Boneyard deadlift bar here for $200
    https://www.roguefitness.com/rogue-boneyard-ohio-deadlift-bar/?a_aid=524ccf204595e

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  • #1168
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Alright

    New Plan

    mixing strength and aesthetics (AKA work around my schedule and keep me productive with my work load)

    So I have a lot of free time but I also don’t

    I love training where it takes 2-3 hours but it simply doesn’t work for me anymore.

    I have way too high of a workload (there is literally never not something to do) and after those kind of training days I am absolutely drained.

    I have 45 minutes I can train everyday so I am going to do that.

    It will look like this

    Day 1 Strength and 1 main movement (Lets say deadlifts and farmers walks)
    Day 2 accessories/bodybuilder / make Kalle Pretty movements like Some rows, etc

    repeat…

    So this is how the first day of this style looked

    Day 1
    Various warm ups
    Deadlifts 315 10×2 EMOM
    Farmers Walk 150lbs 5x50ft EMOM

    Day 2
    Lat Pulldowns 4×8
    Barbell rows 3×12
    Barbell Shrugs 3×15
    Chest supported rows 4×8
    Ketllebell pullovers 4×8
    Abs 4×12

    Lets see how it goes.

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  • #1179
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Yesterday

    Slingshot Push ups 5×30
    Standing Band Rear Delt flies 3×12
    Tricep press downs 3×12

    I did other stuff I don’t remember lol

    Today

    Goblet Squats 3×10
    KB Swing 3×10
    DB Walking Lunges 25s 4x60ft (going up to 35 next time)
    Stone trainer Extensions 3×8
    Ab rollouts 3×8
    Calf raises 3×20

    Couple new videos hope they help yea!

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  • #1213
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Monday

    Axle Strict Press 83 5×8

    Lat Pulldowns 5×8

    3 way shoulder raises 3×8

    db curls 3×8

    DB Shoulder Press 3×8

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  • #1214
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    Kalle Beck
    Keymaster

    Tuesday:

    Did some farmers with a turn 3x100ft felt kinda fun but I kept it light

    SSB Good mornings 4×8

    Ab Wheel Rollouts 4×8

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  • #1246
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Followed that up with a quick back workout

    Lat Pulldowns 4×8
    Face Pulls 4×12

    Chest supported rows 4×8
    KB Pull overs 4×8

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  • #1334
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Trap Bar Deadlift 315 10×5

    DB Walking lunges 6×20 25s (upping weight next week)

    Backwards sled drag with truck pull simulator 6x60ft love these

    Good mornings 4×8

    AB roll outs 4×8

    • This reply was modified 6 months, 2 weeks ago by Profile photo of Kalle Beck Kalle Beck.

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  • #1336
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Little strict press yesterday left shoulder is feeling more and more stable.

    Kind of regretting finishing my qualifiers for Worlds Strongest Man but with these injuries and other higher priorities in life I couldn’t train for it anyway.

    Band pull aparts 4×20

    Bottoms up KB Presses 3×12

    Bottoms up KB waiter walks 3x60ft each arm

    Strict Axle Press 105 5×10

    some shoulder accessories and out

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  • #1410
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    New plan finally written up.

    Excited to get started with this phase and give myself some attention.

    Day 1

    Leg extensions with band 3×15

    Goblet Squat 55lb KB 3×10

    DB Walking lunges 30s 4x60ft

    Truck Pull simulator 8 clicks I think 6x60ft

    Calf raises 3×15

    Ab Rollouts 3×8

    This will include no real barbell work, a lot of unilateral work to continue to correct imbalances, basically just trying to have an easy block of training on my body, improve body composition and conditioning, and not feel crushed so I can be productive with work.

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  • #1416
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Day 2

    Went for a 1 mile jog with the dogs this morning and 10 minutes on the air dyne, I’m not good at cardio but thats why I need to do it. Working on getting resting heart rate down and be able to maintain a lower HR while keeping a similar running pace.

    few hours later

    warm ups to activate my stupid funky left shoulder

    Seated OH Pin presses 5×8 with 95lbs forehead height, slow eccentric and driving evenly through both sides.

    Was a little on the light side but being smart

    Face Pulls 5×20

    Seated lateral raise 3×8

    seated front raise 3×8

    lots of band pull aparts

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  • #1426
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    I’ve been trying to get big biceps since I was 13 and I could give up now or I could keep chasing the dream.

    Incline DB Curls 3×12

    band tricep press downs (underhand) 3×12

    EZ Bar curls 3×12

    Rope tricep press downs 3×12

    Hammer curls 3×12

    Band overhead tricep extension 3×12

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  • #1486
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    An example of splitting up training days

    Liking it so far.

    Saturday:

    1 LEG RDL 3×8

    hip circle side to side 3x60ft

    Trap bar Deadlift 235 3×10 (light yes) gotta have somewhere to go which means up.

    DB Stiff Leg Deadlift 3×12

    Hanging Leg raise 3×8

    Sunday:

    Lat Pulldowns 3×8

    Seated low row 3×8

    straight arm pulldowns 3×8

    BB rows 6×6

    BB shrugs 6×10

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  • #1510
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Monday

    went for a hike went a couple miles HR averaged 138… Cut it short due to a bulldog overheating. In California where I am everything is a micro climate so just a couple miles up the road it was a good 15* warmer than my house.


    cooled off in some mud and we made it home.

    Was a good time.

    Tuesday

    Bench workout

    working around this wonky left shoulder but it felt much better at the end of the workout and no pain the next day as has been similar.

    Band chest flies

    3×8

    KB pull overs 3×8

    Incline DB Bench

    slow with pause at bottom

    40s 3×8 (yes its light)

    Sling shot push ups with pause and stretch at bottom

    2×30

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  • #1542
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Friday

    Arms

    basically 3 sets of 12 for 3 different exercises of biceps and triceps it sounds boring to write it out.

    Saturday

    AM

    .85 mile “jog”

    At a high enough pace that Domino can still pee on everything.

    PM

    Band good mornings 3×12

    BW “reverse hypers” with a pad off my work bench 3×12

    10 minutes every minute on the minute of 50ft farmers walk 130 per hand? Not exactly sure.

    Farmers walk shrugs 3×8

    thats it..

    My goal right now is to train (almost) every day and feel good after the workout. Chasing old numbers isn’t fun right now, a few aches and pains makes lifting heavy not fun right now and I don’t feel good but doing nothing isn’t going to help.

    Being proactive, still working and enjoying training is the goal if I do that enough days consistently in a row it will lead to something.

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  • #1549
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Quick Back workout

    Underhand grip lat pulldowns 1 second hold & squeeze at the bottom

    4×12

    DB Chest supported row

    4×12 with 45s (going up next week)

    Axle hang cleans with thumbless grip

    3×8 with 100lbs

    Other stuff I am forgetting.

    PM

    20 minutes of youtube yoga

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  • #1550
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    New Q&A video up!

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  • #1569
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Wife is horribly sick and I started to get it as well but made sure to rest and feel like I am on the other side with no ill effects.

    I think when you are getting sick it is very important to not train and to actually rest so you can be back to normal as quick as possible.

    Might hit some arms later today though πŸ™‚

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  • #1697
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Getting back to nationals and very inspired to train.

    How could you not be?

    Watching the performances of friends, clients, and new friends gives me a lot of motivation to get my shit together again. It is hard to not wonder how you would do but I am also training for general being strong and healthy at life. Especially with the little man on the way.

    Anyway used my new Titan swiss bar

    Strict Press 4×8

    Seated Band face pulls 4×12

    Seated lateral raises 3×8

    seated front raises 3×8

    and thats it for today

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  • #1720
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    I didn’t get sick at Nationals but my throat has felt slightly off like I got some sort of virus but have kept it at bay…

    Anyway everything feels heavy and trying to stay super upright with a SSB is TOUGH my abs were smoked even with very light weight

    1. Modified “reverse hypers” 3×12
    2. Goblet squat 3×8
    3. Walking lunges 4x60ft
    4. SSB Squat 5×10 with 145 no belt very very upright
    5. Hanging Leg raises 3×8

    Going to throw more stuff in my training log.

    Book I just finished

    The Silver Music Box

    It is a November Kindle first book (free with prime membership)

    The best I have gotten for free maybe…

    If you like historical fiction I highly recommend it. It is a great look at a Jewish family living in Germany through the World Wars and how the atrocities committed didn’t just happen over night. They slowly made changes that took more and more rights away from Jews that made it impossible for them to try. The unfortunate reality that humans tend to pick sides and make enemies of what were once their friends and neighbors.

    http://amzn.to/2jD7KeU

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  • #1829
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    This week I decided to put my phone in airplane mode for an hour every day and just workout. Even if that is going for a hike.

    It worked more days than it didn’t and had a bit of consistency this week despite a hectic schedule.

    Making time for myself is becoming harder and harder to do but I have to.

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  • #1857
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    30 minute workouts

    todays was

    1 leg RDL 3×8

    “reverse hypers” 3×10

    stiff leg deadlifts 3×10

    good mornings with band 3×20

    in and out and my ass is sore.

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  • #1942
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Past two workouts

    1 arm KB press

    3×10

    Band pull aparts 3×10

    Swiss bar strict press up to 155×6

    3 way shoulder raises 3×8

    something else I don’t remember

    Goblet squats 3×10

    Walking lunges 20lb dumbbells 4x60ft

    Abs 3×10

    Next workout

    push ups 3×10

    band pull apart into dislocates 3×10

    Incline DB Bench 5×8

    KB Pull overs 5×8

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  • #1982
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Yesterday

    Wam up

    1 arm bottoms up KB press

    3×10

    Band pull apart into dislocates 3×10

    Swiss bar Strict Press

    95×8
    115×8
    135×12

    3 way shoulder raises 3×10

    Db curls into presses 3×10

    Today

    Swiss ball “reverse hypers” 3×10
    Lat Pulldowns 3×10

    Super set of

    135 3×8 stiff leg deadlifts
    3×8 hanging leg raises

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  • #2065
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Last few session highlights

    front squats up to 315

    didn’t feel awful just out of practice

    Swiss bar Military Press up to 155×6

    Just putting in the reps #startingstrongman

    A post shared by Kalle Beck (@letkallelift) on

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  • #2110
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Feeling good going into the new year

    Shoulder row rotations 3×8 each way. This thing is tough and way harder to swing going left then right, I feel this will help plus its fun. I am choking up on it right now. Be awhile before I can add weight!

    Band pull apart into dislocates 3×10

    Incline DB Bench 5×8

    KB Pullover 4×8

    Tricep press downs 4×12

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  • #2143
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    This weeks training so far. Been fun! even went for a couple runs

    Day 1

    Leg extensions 3×12

    Goblet squat 3×8

    Front Squat 8×3 70%

    DB walking lunge 4x60ft 30s

    Calf raises 3×12

    Ab rollouts 3×8

    Day 2

    Swiss bar Strict Press 4×8 95lbs going up next time was pretty easy

    Face pulls 4×20

    Seated lateral raises 3×8

    Seated front raises 3×8

    Incline rear delt raises 3×8

    Day 3

    Swiss bar hammer curls 3×10

    V grip OH tricep extensions 3×10

    I really like that combo with the Titan multi grip bar…

    DB curls 3×12

    Rope tricep pressdowns 3×12

    Day 4

    Single leg RDL 3×10

    Dumbell Stiff Leg Deadlift 3×20

    Band good mornings 3×20

    Hanging leg raise 3×8

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  • #2149
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Chest and tris

    Warm up

    Band pull aparts both in front of the body and behind the neck 3×8

    Push ups 3×8

    Workout

    Incline DB Bench
    45s x15, x12, x12, x20

    Incline DB Flies 3×12

    Tricep stuff 3×12

    some rotations with shoulder rok

    push ups with sling shot 2×30

    Weird instability and imbalances in shoulder STILL from my bicep surgery and further messing it up with heavy log push jerk (official strongman games qualifier) so a lot of this pressing is done slow with a deep stretch focusing on building balance and stability. Feeling SO much better by keeping this consistent and keeping ego in check

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  • #2154
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Legs/Quads

    Raining so no outside fun today

    Leg extensions with purple band

    3×15

    Goblet squats 3×12

    Fron squat 185 5×3

    Reverse lunge 2×10

    Calf raises 3×15

    Ab rollouts 3×8 (I remember when these were easy)

    Oh yea I picked up a rower today off Facebook Marketplace for $60 so I can start doing that now too πŸ™‚

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  • #2163
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Shouldas

    Warm Up

    Band pull apart into dislocate 3×10

    Bottoms up KB Press 3×10

    Workout

    Swiss Bar strict press

    95×6
    105×6
    105×6
    105×6
    105×6
    105×15

    3 way shoulder raises 15s 3×8

    funky left shoulder Im making sure to be very deliberate with the movement and lowering of the weight building the muscle and strength back up in a deliberate way.

    Also did some rowing in the AM on my new rower…

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  • #2220
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    I got asked lots of questions about the OHP

    check it out

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  • #2266
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Felt like I was getting in a good rhythm then I got the 2018 death flu.

    Finally back to training my stupid left shoulder didn’t like the inactivity and I slept on it wrong so most of this was more to loosen everything up and just get some movement in.

    Band pull aparts x 5,000

    chest supported rows 3×8

    farmers walk 2x200ft with light 80lbs I want to work on 500ft farmers carries. I dont even know why but I really like doing them for long durations of time when my shoulders are bugging me it feels awesome afterwards

    Lat pulldowns 3×12

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  • #2329
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    I am starting extremely light with movements basically from scratch. I think this will make it easier to keep the consistency and progress going as I can only go up.

    KB Swings 3×10
    KB 1 leg RDL 3×10

    Trap Bar deadlift 5×10 with 1 plate a side

    Lat Pulldowns 3×8
    Hanging Leg raises 3×6

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  • #2373
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Did some stuff in between but today was a good day.

    Current weight is 200 but i’ve ate well for 2 straight days now so 6 pick will be here by Monday for sure.

    Single Leg RDL 3×12

    Hip circle 3×12 each way

    Trap bar Deadlift 205 3×8

    DB Stiff Leg Deadlift 3×12

    Ab Rollouts 3×8

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  • #2387
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Wednesday

    Rowed for 15 minutes in the am

    Mid afternoon

    band pull aparts 3×8

    Lat Pulldowns 3×8

    Straight arm pulldowns 3×12 and something else…

    Thursday

    woke up at 196.6 a new low for the year.

    Amazing what eating on plan for 4 days will do.

    My shoulder has been a bit funky lately so pressing has sucked

    after a lot of rehab work and a few adjustments at the chiro it is feeling MUCH better and I had almost no pain pressing today.

    Band flys 3×12

    push ups 3×12

    DB Incline Bench Press

    45s 5×10 keeping it light and controlled. Will move up next week now that the shoulder feels decent.

    some other stuff.

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  • #2407
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Yesterdays training

    100 kettlebell swing

    3x200ft farmers walk

    today

    5k row did it in 19 minutes and 20 seconds

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  • #2537
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    the most inconsistent training log on the internet is due for an update.

    Few days ago I did some shoulder hypertrophy stuff just really getting into the swing of things as I plan on doing California’s Strongest Team again this year and want to win…

    Seated DB Shoulder Press 4×8

    face pulls 4×20

    Seated lateral raises 3×8

    Then two days ago some actual deadlifts and I am real sore from them lol

    Single Leg RDL 3×12

    Single leg glute bridge 3×12

    Trap bar deadlift up to 325 3×5

    DB Stiff Leg deadlift 3×12

    Ab rollouts 3×8

    Yesterday

    Incline DB Bench 4×8

    Incline db curls 3×8

    Rolling tricep extensions 3×8

    Rolling thunder 120lbs 3×3 (these are hard)

    Swiss bar hammer curls 3×8

    Swiss bar v grip tricep extensions 3×8

    Been doing 10 or so minutes of rowing every morning as well.

    Going to give it my best to get back down to 175

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  • #2557
    Profile photo of Sarah Scott
    Sarah Scott
    Participant

    When is your team comp? I bet you’ll kill it this year! 🀘

  • #2561
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    When is your team comp? I bet you’ll kill it this year! 🀘

    July 3rd?

    Something like that πŸ™‚

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  • #2562
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Saturday training

    Safety Bar Squats 4×8 at 155 bleh hard
    walking lunges 4×12 each leg
    calf raises 3×12

    Today (Monday)

    Band pull aparts 3×8
    bottoms up KB press 3×8
    Swiss Bar Strict Press 125×12,10,8
    felt good!

    shoulder stuff.

    Bodyweight 197.8

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  • #2698
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    I guess I should update my own training ha?

    Im still not finding deadlifts and squats to be very cooperative so I am going to experiment with mostly doing implement training for a bit (mixed with bodybuilding) basically not the typical compound lifts…

    I also do just a few movements but try to hit it everyday

    Training HARD seems too hard at the moment lol

    Good news is my blood pressure is as low as its ever been and I enjoy the working out I do right now…

    its for sure not training though πŸ™‚

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  • #2699
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    I am also uploading stuff to my “old youtube” if you care to subscribe/watch whatever

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  • #2728
    Profile photo of Kalle Beck
    Kalle Beck
    Keymaster

    Yesterdays workout

    Band pull aparts x a million

    Incline DB Bench 45s 4×15

    I am using the benching to stretch and get my shoulders “equal” again. If I go heavier I go into bad movement patterns of my body shifting to press the heavier weight but I have slowly been upping the reps and volume for progress rather than just simply using weight as a metric.

    Followed by

    DB curls 3×12

    Rope tricep press downs 3×12 and some jump rope

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  • #2729
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    Kalle Beck
    Keymaster

    New how to video https://www.youtube.com/watch?v=JmqC03HIaY4&t=1s

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