Thursday, July 24, 2008

Max VO2/ 80 sets/ 20 kg./ 7 reps

This was hard. I almost tossed my cookies, but I made it. I think for me a lot of this is mental. I feel like I can go to 100 sets, but I'm not sure how productive that would be. I'll stick with this cycle for a few weeks and start working in some 8 rep sets in there. I'm not sure which hit the floor first at the end, me or the kettlebell.
I have to give a lot of credit to my training partner and massage therapist Tara Robertson who hung in there for all 80 sets snatching her 12 kg. She stayed on 7 reps until I think around set 50, then dropped down to 6 but still finished strong.


  1. Wow, that's very impressive sir!

    Not owning a 20kg and just not getting the feel of the 24kg with just 16kg MaxVO2, I went directly to the 24kg :15/:15 5reps/set protocol after hitting 62 sets of 7 reps/set with the 16kg. I did 52 sets last time with the 24kg and if progress continues I'll stick with it; otherwise I'll heed the advice of Rif and others and drop back down to the 16kg for longer sets of 8reps/set .. from your amazing results it can't be a bad alternative.

  2. Thanks Franklin. Just my opinion, but I think being under 6 reps will impact the ability of the protocol to push up the VO2 max. Kenneth had apparently bumped it to 80 sets, which prompted my increase. I think if you go to 80 sets of 8 reps with the 16 kg. you'll feel a difference. Another option that I also utilized was the 36/36. Hitting 19 reps per cycle with the 16 kg. was a big hit and also worked my grip a lot more than the 15/15. I think that laying all of that ground work will set me up for a strong entrance to the 24 kg. Good luck!

  3. I can't argue with a single word of your advice. What you are doing I know will be the most efficient over the long run .. you can bet I will be a checking in here to continue to follow your progress.

    My plan was to hit 60 sets at the suboptimal 5 rep pace with the 24kg (almost there) and then reset mixing in 6 reps and build back up all over again. Its not optimal in terms MaxVO2 but at least it provides a an accurate mechanism to gauge density and volume as opposed to my previous ad hoc approaches. Furthermore, I've learned over time that my body does not respond well (CNS fatigue) to sessions over 30 minutes.

    I'm further motivated by the up and coming Sep TSC (I will hosting one in my garage back east in the Boston area) and need time with the 24kg .. its more psychological than physical. My goal is 90 in the snatch event .. when I tested back in May I hit 77 so I don't think its that outrageous.

    Sorry for getting so carried away here .. I have learned an incredible amount from these types of informal exchanges (the blog format serves me exceptionally well) and I really appreciate you having taken the time to respond to my comment. I wish the very best on continuing your amazing progress.

  4. No problem Franklin, you definitely have to stay on the path that feels right for you. Good luck at the TSC, and let me know if you have any issues keeping your hands together as you train, as that has become my area of specialization. :)

  5. Thanks Rif. I'm looking forward to the day when I can crack open the 24 kg. for the VO2.