I think this says it all!!
My third installment of Powerlifting / Kettlebell Hybrid workout routines.
This was 8 rounds of Barbell front squats for 6 Reps and Kettlebell Upright row Press for 12 reps each…90 secs of rest between sets.
Use a weight you can front squat 10 -12 reps with and then a heavier weight for your kettlebell upright row press.
I am getting some of my Hostyle athletes to do the 3 hybrid workouts on Tuesday, Thursday and Saturday .
After 3 weeks of this I will have them combine all three routines into one full body workout session and then post feedback.
I will keep putting more of these combination workouts up so that you can try a variety of Kettlebell and Powerlifting Hybrid workouts
Try it and let me know how it goes..
One of the cool things was that Robert, the dude on the left had his heart rate monitor on.
At the beginning of the set his heart rate was at 110, 2 exercises and 18 reps later it was up to 162 in a span of 60-90 secs of work.
It shows how taxing this hybrid training is.
The weight on the front squats was 95 lbs and the kettlebell he was using was a 16 lkg (35 lbs).
It wasnt the weight that kicked it up but the shift in exercise and speed and velocity from one move to the other.
Our next installment of Kettles and Powerlifting Hybrid training
This was 8 rounds of Deadlifts for 5 Reps and Double Kettlebell Swingsfor 15 reps each…90 secs rest between sets
Use a weight you can deadlift 10 -12 reps with and then a a moderate weight for your Bouble kettlebell swings..
Hostyle Conditioning held the 100% Raw Provincial Bench Championships this Past November 17th.
100% Raw Powerlifting is a drug free and drug tested federation in Canada
There were 32 Lifters male and female ranging in ages from 13 years old to 71 years old.
We had our own Team in from Hostyle Conditioning. Many of which were competing for the first time. As well we set many national records that day.
Our team members from the area were
Curd Hos – record set for men in the 40-44 age super heavyweight Div
Russell Stocker – record form men 45-49 Heavy Weight Division
Norma Kunstenarr – Record ladies Masters 55-59 1st time competing
Richard Moquin – Record Mens 40-44 age Light Heavy weight Div
Dave Thompson – first time competing
Claude Beauchamp – first time competing
Lee Levac – First Time Competing
Also Team Hostyle Won Best Team out of 3 teams that were competing.
Team Hostyle being Presented with “Best Team” award At The 100% Raw Provincial Bench Press Meet Nov 17th 2012 in Orleans
A big Thanks goes out to Big Russell Stocker He’s the co-captain of the team and makes sure that they are training hard and smart every Saturday at Noon in the lower level at Hostyle.
The 100% Raw Provincial Bench Press is held annually in Orleans in November
Hostyle conditioning is owned by Curd Hos and has been in Orleans for 11 years.
We run Bootcamp, Kettlebell Training, Powerlifting and conditioning classes as well as personal training and nutrition progams
We are at 4-2095 St Joseph Blvd, Orleans, Ontario K1C 1E7 613-830-9300
for more information please contact Curd at firstname.lastname@example.org
Weekly Weigh in..
As many of u know I competed last Saturday in the 100% Raw Provincials Bench Press meet, here at Hostyle.
It went well, I Benched 425lbs, and set a record in the 40-44 old dude catergory..
In preparing for the comp I always eat a little more the week before the meet to be at full strength.
Especially Since I missed that 425 in September..
So My Body weight went from 306.2 to 314 at the meet.
In September when I last competed I weighed 317 so I was still 3 lbs lighter at this meet since September..
But as my goal is to get my butt down to 275 I tightened up the Man Diet and this morning 5 days later I’m back down to…
Its funny how I get stressed at meet now more about my bodyweight goals and being able to attain my bench goals in the strength department as well.
Before when I used the excuse that I needed to be big (fat) to be a power lifter I was a little bit stronger but not nearly as athletic overall.
Yes the mechanics of my bench have changed due to their being almost 90 lbs less of me under the bar.
Now my focus is to improve my strength and speed with my newly acquired athleticism.
The Goal is to bench 500 at a bodyweight of 275
Now its about
The biggest motivation is having goals that go beyond just what I weigh. However that being said, weekly weigh ins and taking lots of pictures of one’s self keeps the accountability up.
Keep Crushing it!!
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100% Raw Bench Provincial Bench Meet
This is an excellent meet run in Ottawa that showcases the Newbie competitor as well as the seasoned veteran.
There are medals for 1st 2nd 3rd place in all weight divivsions and age catergories
there is also a
Team award this year
Best Male Lifter
Best Female Lifter
Each competitor will receive a meet T shirt and a cool supplement gift bag
It is run in our Hostyle Conditioning training facility www.hostyleconditioning.com
The meet will be held upstairs in the main level
The warmup room is below in our basement with 5 power racks , Dumbells , lots of bars and plates
Sign up Form on line
You can Mail the Chq for $75 to
4-2095 St Joseph Blvd
or you can pay me by Visa or Mastercard by emailing me below
Tuesday was week 2 of my ME (Max Effort) bench training
my goal was to add more weight to my reverse band singles
and more reps to my Oscillating band bench.
Tuesday ME day Bench
Reverse bands black
5 sets 1 rep
495 x 2
515 x 1
515 x 1
515 x 1
515 x 1
Kettlebell band bench
32 kg + 24 kg per side
5 sets 3 reps
Set # 1 – 3 reps
Set # 2 – 3 reps
Set # 3 – 4 reps
Set # 4 -5 reps
Set # 5 -5 reps
In getting back into my bench press Training after my disappointing performance at the Raw bench Eastern’s This Month.
I am focus on speed and tightness off the chest and and speed and drive thru the sticking point.
Tuesday’s have now become my ME (max effort) days.
I am focusing on Reverse Band Press for speed thru the sticking point to lockout.
For the Tightness and speed off the chest I am trying Oscillating Band/Kettlebell benching.
Tuesdays are a shorter and more intense session, and saturdays are my volume bench and press training as I prepare for 2 meets in November.
For Reverse bands I am starting with 495 for 5 singles
For Oscillating bands/kettlebells I am working with 290 lbs for 5sets of 3 reps
Here is some video footage of last nites training session…
Today, I’m going to quickly go over how I run powerlifting on Wednesday nights.
In April, I began teaching a “powerlifting” class. I considered this opportunity as an interesting challenge because, when it comes to training, everyone comes along with different baggage. I was lucky enough that most participants had the ability to put a bar on their back. For those that could, I wanted to establish a working weight for their squats so I kept it simple. Load the bar until the lift becomes a struggle to lift, and use around 90% of that weight.
Since then, we have been working with a high volume of sets and a low number of repetitions. The low reps allow us to work on a couple things at once.
• Low reps allow them to stick to relatively heavy weights, forcing the recruitment of more muscle.
• Low reps allow me to coach form and technique, without there being a breakdown due to fatigue from high reps.
Following a thorough Hostyle Warm Up
We proceed to our heavy squat work. After that, depending on the goal of the client, I may throw in a 20 rep squat, if I feel their form is up to it. This approach will add size on the legs like nothing else. After that, I have a “template”, or a structure that I rarely deviate from, for the class. Participants do single leg work, such as lunges, split squats etc., followed by heavy back work. In my opinion, EVERYBODY needs more muscle on their back.
I’m talking about lats, traps, erectors, rhomboids and rear deltoids/rotator cuff, especially for young guys, who spend most of their gym time away from Hostyle benching and curling. Many coaches recommend some kind of ratio for pulling ( muscles of the back of the body ) to pushing ( muscles on the front ) but at Hostyle, we just say get strong as an ox at EVERYTHING. After the back work, I like to see some body weight pushing: push ups or dips. No matter how big and strong you are, it’s important to be able to move your body through space. That’s what makes the difference between someone who can bench, and someone who is fit.
Every exercise done following the squats is done in typical bodybuilding style; 3-6 sets of 6 – 15 reps, with short rest sessions in between sets. I want participants to work, but I also want them to be able to get up from their desk at work the next day.
After this, I get them to do some kind of “pre-hab”; small but brutal movements that help in injury prevention
That’s it for this time. In my next installment, I’ll talk about my own training.