[quote]twojarslave wrote:
Tell you what. Just have a beer for me tonight. You can always start getting serious about fat loss tomorrow, after all. Do that every day for a few months and you will be one of us.
One of us…
One of us…
One of us…
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Or you could just work it into your macros, lol.
I actually tracked my alcohol intake religiously during our conference week 
June 3rd, I 1536 calories came from liquor and beer. June 4th, 771 calories. Etc.
Just sayin’…
[quote]barbedwired wrote:
Sure… 20 rep goblet squats/ double kettle bell Romanian deads/ weighted chins/ ab wheel rollouts would well round any a vge joe. 10 years…this may be me …lol.
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Agreed. I will continue my evolution over the years, no doubt, but I am interested to see what kind of body I can build by sticking to a program focused on kettlebell work and pull-ups for two solid months. We shall see.
[quote]ActivitiesGuy wrote:
[quote]barbedwired wrote:
Sure… 20 rep goblet squats/ double kettle bell Romanian deads/ weighted chins/ ab wheel rollouts would well round any a vge joe. 10 years…this may be me …lol.
[/quote]
Agreed. I will continue my evolution over the years, no doubt, but I am interested to see what kind of body I can build by sticking to a program focused on kettlebell work and pull-ups for two solid months. We shall see.
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I’m also curious. I know furo has been doing something similar for awhile.
I don’t think I’ve said hi in here, but I read along.
[quote]LoRez wrote:
I don’t think I’ve said hi in here, but I read along.[/quote]
Good to have you, I’ve followed along with yours for a little while as well after “discovering” you in the Predator Program thread…I wonder how our buddy is doing?
Ya. Try n see. I basically followed Waterbury 10x3 for fat loss. W. No real goal of fatloss. Ill note my bodyweight during this time hit many year lows and maintained it! 30 working static reps on bench deads and squats and losing weight. Now im doing sets of 5 and i am 5 to 8 pounds heavier… point is diff rep schemes do diff things…find what works and stick w. It.
[quote]barbedwired wrote:
Pullups from deadhang are the upper body equivalent to a deadlift. No stretch reflex. Starting at the bottom vs. The top.[/quote]
Agreed. I do all of my pull-ups dead-hang. Even with this goal of doing 100 pull-ups in 20 minutes, the goal for me isn’t really to get good at doing my pull-ups really fast…it’s to build such good strength and work capacity that I can crank out 100 slow, evenly paced dead-hang pull-ups (perhaps in 10 sets of 10, doing one set every two minutes).
Speaking of which…last night’s workout:
Wednesday 7/2 (PM)
100 Pull-ups (27:36)
Started with 12 sets of 4, then switched to sets of 3 until I got up to 90 total reps, then did my final two sets of 5 (I was going to try to finish with a set of 10, but did the first 5 and thought - NO WAY, lol).
I think my progression - who knows whether I’ll stick to this, but we’ll see - will be to work at this until I can do 25 straight sets of 4, then move up to sets of 5 and try to do 20 straight sets of 5, etc…progressing in that fashion until I can eventually do 10x10.
Or maybe it will be something else. But for now that sounds like a good idea 
[quote]ActivitiesGuy wrote:
I think my progression - who knows whether I’ll stick to this, but we’ll see - will be to work at this until I can do 25 straight sets of 4, then move up to sets of 5 and try to do 20 straight sets of 5, etc…progressing in that fashion until I can eventually do 10x10.
Or maybe it will be something else. But for now that sounds like a good idea
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Does this seem to be working thus far? I’m trying to increase mine, and I seem to be stuck at a similar set/rep combination at even spaces over a given time period, so I have just decided to start increasing sets to up total volume.
I am running 5/3/1 and using the dead hang, BW chin-up as an assistance exercise on OHP press day. Yesterday, I cranked out 30 total over 9 sets resting about 1-2 minutes between sets, but to me this is still fairly s***** given that some people are cranking out sets of 10+ reps. I’d love to work up to at least 8-10 rep sets.
Thursday 7/3 (AM)
Bikram Yoga Class (90 Minutes)
Good sweat this morning. Planning on a light kettlebell workout this evening, probably just a leisurely 20-30 minutes playing around with the 35, preferably outdoors
[quote]JR249 wrote:
Does this seem to be working thus far? I’m trying to increase mine, and I seem to be stuck at a similar set/rep combination at even spaces over a given time period, so I have just decided to start increasing sets to up total volume.
I am running 5/3/1 and using the dead hang, BW chin-up as an assistance exercise on OHP press day. Yesterday, I cranked out 30 total over 9 sets resting about 1-2 minutes between sets, but to me this is still fairly s***** given that some people are cranking out sets of 10+ reps. I’d love to work up to at least 8-10 rep sets.
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Thanks for posting! It seems like we’re at a pretty similar ability level, at least on the pull-ups…
It’s hard to say whether this is “working” because I’ve only been focused on pullups as a mainstay for the last few weeks. For most of this spring, they were just a throw-in to my gym workouts; it’s only the last month, really that I’ve been doing high-volume pullup work in this style. I started out just doing as many reps as I could in 10 minutes (usually getting 35-40) a couple times per week, then decided I could lower the frequency to 2x/weekly and up the volume to 100 total reps each time. I’ll stick with it for a few weeks and let you know how it goes. I’m running a little experiment where I see how my physique responds to nothing but the twice-weekly pullup workout, twice-weekly kettlebell workouts, and 2-3 of my hot yoga classes, so this will be interesting and fun
For what it’s worth, Chad Waterbury has written some articles on this site about the best way to improve max-pullup numbers vs. the use of pullups for hypertrophy. You might do a search for some of those.
*Edited to add: to be clear, I think I’ll adopt this approach (get up to 25 sets of 4, then try for 20 sets of 5, etc) and stick with it for, say, a month without testing higher reps at all, then eventually I’ll test a 1-set max and see if my max #'s have climbed much/any. I’ll stick with this plan regardless because I’m trying to build overall work capacity and use the pull-up as a primary “muscle builder” so I want the high total volume, but it will be interesting to see what effect it has on my RM. For the record, my best one-set max earlier this spring was 12 reps.
Thursday 7/3 (PM)
Kettlebell Dumbbell Circuit (20 Minutes)
Alternated sets of kettlebell clean and presses with assorted dumbbell movements (shoulder raises and curls) in my apartment (got home late, wasn’t worth dragging everything outside).
Today I think I’ll go visit the pullup bar at CMU and put some work in outdoors. Happy 4th everyone!
Friday 7/4
100 Pull-ups (26:58)
Saturday 7/5
Bikram Yoga Class (90 Minutes)
Sunday 7/6
100 Pull-ups (25:42)
Got through all 25 sets of 4 today. Will probably stay with this for a week then start doing them in sets of 5.
Monday 7/7 (AM)
Bike To Work (15 Minutes)
ActivitiesGuy, nice log! I’m liking your generalist (and kind of minimalist) approach to training.
I’ve been having an Angel/Devil talk with myself about buying a kettlebell for months now, and your log is not helping my desire to save money!
[quote]LiftingStrumpet wrote:
I’ve been having an Angel/Devil talk with myself about buying a kettlebell for months now, and your log is not helping my desire to save money![/quote]
Do it! While it seems expensive up front, it’s a FANTASTIC investment.
It’s indestructible and will last you decades.
It can go on vacation (if you’re driving).
It has an endless array of moves and is easily “scalable” to your strength; even if you “outgrow” your kettlebell, you can progress to harder movements or higher-rep sets.
It can be used as a high-rep finisher, or for entire workouts.
It can be used as a morning addition for things like Waterbury’s low-volume, high-frequency training.
Think of it this way: suppose that it costs you 75 bucks for a brand-new kettlebell (might be an overestimate, but whatever). If you use it once a week for a year, that’s a dollar and change per use. if you use it once a week for two years, it’s under a buck per use. More likely, you will use it for years, and years. For less than the cost of a month’s gym membership or a pair of running shoes!
I have rarely (until now) embarked on a sustained weekly usage of my KB - it had been more of a “once in a while for a change of pace” thing, although I did take it along any time I travelled to get a workout in when gym access was going to be an issue and I didn’t feel like paying 15 dollars to use an LA Fitness. And I still think it’s been well worth it, even if I had not decided to become a regular (more than once a week) kettlebell guy.
Monday 7/7 (PM)
100 Pull-ups (27:30)
Maybe it’s just me, but now I am noticing some physique progress from the pull-ups. Still carrying a bit more fat than I would like to be, but noticing some more definition in the shoulders and upper back than before. Now I just need to lean out a bit and strut my stuff with pride
Tuesday 7/8 (AM)
Bike To Work (15 Minutes)
Tuesday 7/8 (PM)
Bike Home and…
Kettlebell Workout (20 Minutes)
All clean and presses today. Didn’t actually keep count, just set the watch for 20 minutes and did clean and presses (alternating hands, sets of 5 reps per hand) with brief-ish rests between sets. I’d guess that I did around 80 total reps, but a strict count wasn’t crucial, just wanted to put some work in.
Wednesday 7/9
Bike To Work (15 Minutes)
Im thinking about getting a kettlebell. I have not used one before, but from what I understand the kettle bell swing is quite technical.
How did you learn how to swing? Easy to learn?
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I didn’t find the swing that difficult to learn, but I will admit that the very first time I did it, I used way too much upper body strength in the swing (and from what I’ve seen with others, this is common). Done properly, the swing is a “pop” that comes almost exclusively from the hips, with the arms as mere hooks that hold the 'bell. Dan John and others have written some nice articles on the swing.
At a quick glance (didn’t search extensively), the guy who demonstrates in this video looks good:
The other KB lifts are much more difficult to learn than the swing, IMO. Stuff like Turkish get-ups and windmills are much tougher to learn than the swing. The snatch and clean are AWESOME, but also a bit tricky to master.