Antiquity's Training Log: Kettlebell-focused regimen

[antiquity]

9/15/2025

Holy cow, I’m pretty crushed from yesterday’s ABC workout.

I also just picked up Dan John’s “The Armor Building Formula: Bodybuilding for Real People” ebook. @T3hPwnisher - have you checked this one out? I know you’re a fan of his stuff and an avid reader of training books.

As expected, it’s pretty awesome is giving me lots of ideas. It also will be an excuse for me to add a second 28kg KB. I have a pair of 22’s, and then singles of 28, 36, and 44 kg bells (in addition to one each at 9, 16, and 18 kg’s).

Recovery work today:
KB prying goblet squats: 3 x 5
KB halos: 3 x 5
KB windmills: 3 x 5L/5R
KB get ups: 6 total, alternating sides
KB swings: 75 total reps
I’ll also get in 12K+ steps

Note that I’m not listing weights on these movements because I’m using a variety of them, and not pushing any specific movement above for weight. I’m in the 16-22kg range for these, with the exception of windmills, where I’m just using the 9kg KB to acclimate to the movement.

[T3hPwnisher]

I also just picked up Dan John’s “The Armor Building Formula: Bodybuilding for Real People” ebook. @T3hPwnisher - have you checked this one out? I know you’re a fan of his stuff and an avid reader of training books.

Yup! Bought it on the first day, devoured it, wrote a review on it, and currently re-reading it because I think the Valkyrie and my kiddo may be running it in the near future and I want to get familiar with it again. Dan says he’s releasing a new version sometime soon that will include some variations and modifications he’s come up with along the way. Great read, and it’s on my list of programs I’d like to run some day.

[antiquity]

Awesome! Do you mind linking your review? I’m about half way done, and can’t wait to incorporate it in my training.

[T3hPwnisher]

I’ll send it to you as a message, rather than link, just to avoid the shenanigans that happen with linking external sites.

[antiquity]

9/16/2025

7 am, Hyrox class (at the CF gym)

40 min AMRAP:

1. 1 mile assault bike
2. 300 ft KB farmer’s carry; 2x24 kg KBs
3. Row, 1000m
4. 20 Wall Balls, 14 lb MB
5. KB swings, 24 kg KB
   Me = into the 5th round

Notes: Hadn’t made a class in a while, and want a couple more days before starting Dan John’s KB Armor Building program. Also, before getting the new book, I did an ABC workout of 30 rounds which took quite a bit out of me.
Taking today (9/17) off - busy day at work - and will start the program tomorrow.

To summarize what I’ll be doing:
Weeks 1-2: Do both ABCs + KB clean/press in a single workout, 3x a week
Weeks 3-6: ABCs workout (A) alternating with KB c/p workout (B), 3x a week
Weeks 7-8: Build up in weight and reps to hit a goal.

My goals are to start light for the first couple of weeks and explore different weights, different approaches (1 arm vs 2 arm), and different rep schemes. Ultimately I’d love to complete 30 rounds of ABCs with a pair of 28 kg KBs in 30 minutes. We’ll see. Exciting to get on to this.

I’ll supplement it with Hyrox/CF/soccer for conditioning a couple times a week, being mindful not to overextend myself.

[antiquity]

9/18/2025

Starting DJ’s Armor Building Formula.

Warm up:
20 min walk
Prying goblet squats: 3x5
KB halos: 3x5
0:30 hold bottom of a goblet squat
0:30 hang from rings

Part 1: Clean and presses with a single 18kg KB
1 clean right hand, 2 presses right hand
1 clean left hand, 2 presses left hand
2 pull ups
1 clean right hand, 3 presses right hand
1 clean left hand, 3 presses left hand
3 pull ups
1 clean right hand, 5 presses right hand
1 clean left hand, 5 presses left hand
5 pull ups
1 clean right hand, 10 presses right hand
1 clean left hand, 10 presses left hand
Rest. Repeat 3x through.
Totals = 60 presses each side; 30 pull ups

Part 2: ABCs. Pair of 22kg KBs
2 double KB cleans + 1 double KB presses + 3 double KB front squats
10 push ups
Done for 6 rounds as an EMOM

(Soccer for one hour at lunch, still to be played)

Notes: For the first two weeks, Dan John has you do both cleans/presses and ABCs each workout. He instructs us to get at least 5 ABCs and 20-30 cleans/presses each workout. He also gives examples of using uneven KBs and single KBs, and advises the first couple of weeks are to practice and find your weights. The program calls for doing this 3x a week, alternating which movement you start with. I have soccer later today, so kept ABCs on the lighter end. Also only had a single 18 kg KB, so went with that. He’s a big fan of single arm KB presses, so figured I’d give that a try. Did get in some double KB pressing with the ABCs.

@T3hPwnisher: Let me know if I missed anything. I did add in the pull ups and push ups during the movements. I just can’t help myself. I figure as the loads add up, I’ll leave them out but for now I didn’t have any difficulty keeping them around.

[antiquity]

9/18/2025

Haven’t really done any updates or tracked much of my progress lately. Figured starting this was a good time to check in.

Today’s weight: 173.6 lbs

Here’s how I look. I’ll compare once I finish this program in 2 months:

[T3hPwnisher]

Nothing missed. It looks like you’re doing the right of passage for your pressing work. Is that by design, compared to just a traditional double KB press?

Dan gives the greeenlight to add to the program as you feel necessary, so nothing wrong with that.

[antiquity]

@T3hPwnisher

Is that by design, compared to just a traditional double KB press?

I have double 22 kg KBs (will be ordering more), and my next workout will be the 2-3-5 repeat option he gives. I’d like to work up to getting the 5x(2-3-5-10) with 22 kg’s on the clean/press work over the eight weeks, but wanted to start light just getting a feel for different weights and approaches.

Good catch that I added the pull up scheme from Passage. I just can’t help myself, and also it gives me a nice “break” from the KB work.

I’m thinking of adding a second 18kg and a second 28 kg KB, giving me doubles of 18’s, 22’s, and 28’s (weird choices, but I have 16’s and 24’s at my gym). My plan is that I will do both single and double KB options, especially for the first two weeks.

I appreciate the feedback from someone as familiar with DJ and training as you. I’m excited to see how it goes.

[T3hPwnisher]

I’ve run the 100 press workout just as a workout before, using dumbbells instead of KBs, since that’s all I had. Chins between sets definitely felt nice, and had a “decompressing” effect.

Very happy to follow along! Be great to see someone run this.

If you’re ever really looking to put down some cash, the Ironmaster adjustable KBs are pretty clutch. Big initial investment, but from there you pretty much have ALL the bells. But Dan makes a compelling argument for the value of fixed bells.

[simo74]

Still looking pretty solid at that weight. Is the plan to get real fit and shredded or come to the dark side and get strong and puffy. LOL

[antiquity]

Thanks for checking in, Simo. I’m one of those people that always look the same because if I start to get too lean, I feel too skinny and beef up. If I get too beefy, I feel too pudgy and lose weight. I’m destined for the middle ground.

You’re looking big and strong these days! I’m glad you list your weights on your log in kg’s because I just pretend they’re in lbs, and I can go “Pssh, that’s nothing. I can lift more than that.”

[simo74]

@antiquity

I’m destined for the middle ground.

I totally get this. I will add weight and feel strong but then also feel slow and less agile, so that makes me want to focus on conditioning and lose some weight and then I end up almost back where I started. I figure though if I can keep doing this as I get older then technically I am actually better than I was even if my size / weight / strength / conditioning are the same. I’ll take that as a win.

[antiquity]

9/20/2025

7 am, Armor Building Formula

Warm up:
Prying goblet squats: 3 x 5
KB halos: 3 x 5
75 swings, variety of weights

ABC’s. Done as a 10:00 EMOM with a pair of 22 kg KBs:
10 x 1 ABC (2 double KB cleans + 1 double KB press + 3 double KB front squats) + 7 push ups

Double KB Clean/presses. Done with a pair of 22 kg KBs
1 clean + 2 presses + 2 pull ups
1 clean + 3 presses + 3 pull ups
1 clean + 5 presses + 5 pull ups
3 rounds of the above.

Totals = 10 ABCs (10 double KB presses, 20 double KB cleans, 30 double KB squats), 30 double KB presses, 70 push ups, 30 pull ups

Conditioning, at gym:
20 med ball sit ups (14 lb MB)
20 wall ball tosses (14 lb MB)
400m run
200 ft farmer’s carry (2 x 24 kg KBs)
50 ft walking lunge (2 x 20 front racked DBs)
400m run
Rest 3:00, repeat 4x

1 hour mobility class at local yoga studio

Notes: My main work for the day was the Armor Building Formula. Good effort and the movements all felt smooth. Still keeping in the bodyweight work for now. As I nudge up the weights and really go for the goals, I’ll back off on this as needed.

Probably a bit ambitious to add the Hyrox conditioning, but a friend wanted me to join him and I’m feeling pretty fresh with the extra days off compared to what I’m used to. The mobility/yoga class really hit the spot. I almost skipped it, but glad I went. It was focused on shoulder mobility and hip mobility, and was a nice cool down.

I do want to dial in my diet and nutrition to lean up a bit. Been doing “fine” but there’s room for improvement. After the 8 weeks of the ABF (armor building formula), I’d really like to come out of the other side leaner as well as stronger.

[antiquity]

9/21/2025

Recovery day.

4 x through. 0:45 work; 0:15 transition/rest.
Zone 1: KB windmills, right side
Zone 2: KB windmills, left side
Zone 3: Ab wheel
Zone 4: KB Gorilla rows
Zone 5: Suitcase carry; switch hands halfway
Zone 6: Banded face pulls

Notes: Easy circuit to get some movement in. Definitely a bit sore from adjusting to the Armor Building Formula. But doing something like this loosens me up and I feel better off for it. A friend joined me.

[T3hPwnisher]

@antiquity

Still keeping in the bodyweight work for now. As I nudge up the weights and really go for the goals, I’ll back off on this as needed.

In Dan’s most recent podcast, a listener commented that he was doing ring chins in between sets of presses with the ABF and Dan replied that he thought that was a wonderful idea, so you at least have his full backing there, haha.

[antiquity]

Glad to hear it! I wasn’t that listener, but could have been since that’s been my exact approach.

Do you have any thoughts on adding Easy Strength to ABF? In the book, he advises one could add it to the barbell-focused program that’s later in the book, but I didn’t catch him addressing it for the ABF plan. Once the plan alternates the workouts each training day in Weeks 3-8, I was thinking of adding Easy Strength - like Bench Press and rack pulls. It seems appropriate but didn’t know if he has addressed this either positviley or negatively.

[T3hPwnisher]

Haven’t ever heard him discuss that specifically. If anything, I feel it’d go the other way around: add the ABF to Easy Strength. Go do ES to get your strength knocked out, and then do ABF to get hypertrophy. Typically, in addressing ABF and ES, he talks more about implementing them cyclically: do 8-16 weeks of KB ABF, then 8-16 weeks of ES. Idea being to spend a solid amount of time with the KBs and then switch to barbells.

But, once again, he says in the book to add to it if you see fit, it just always comes with caveat emptor.

[T3hPwnisher]

Hey, how topical

Alternating Armor Building Formula with Easy Strength | Dan John

[antiquity]

It’s like my iphone - he’s listening to the thoughts in my head and suddenly a video or ad will pop up,

The first two weeks of ABF - doing both ABCs and clean/press - are no joke. I’m wondering what I’ll think, though, once I get to Weeks 3-8 where I’m just doing one of those things each workout. I guess I’ll find out soon enough! Thanks again for you thoughts and info.