You hit those 100 consecutively?
Yessir
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Hot damn, nice stuff! 50 feels like just about enough for me, every single time.
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Thanks dude, yeah I got to 50 and decided to just go for 75, at that point I was basically at 100 so it just felt right to keep going
You’ve been hitting 50s from the start though, right? I think you’d definitely be able to hit 100, especially without having to worry about accessory movements or adding another half to the workout. No way I’d be ballsy enough to try this yet with another 250 swings on the way… it just wouldn’t happen haha
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Missed a few sets on day 1 but have been solid since, grip is actually been okay for me, will see what happens when I am pushing the pace much harder.
Love the mindset/strategy, on my last few sets I usually get to 30 then count 10 more then count to 5 twice, makes it much easier.
Maybe I’ll do the 10k lb challenge after I finish, where I try to get 10k pounds of swings in on one set. Would be 189 with the 24kg bell
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It’s awesome to hear the different ways people trick themselves into doing more, haha. For the later sets of 50 during the challenge I’d tell myself to get to 25, that’s halfway so it’s not bad. After 25 I’d convince myself to go for 35, since it’s only ten more. Then 45, and then all I have to do is hit 5 more and it’s a wrap.
That is an awesome idea! It seems attainable but very difficult. Is that something that Dan John came up with?
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BBBB W1D2
Bench
95x5
105x5
125x5
145x5
170x5
190x5
5x10 at 145
Superset
Bent over row, 5x10 at 155
RFESS 1x25 each leg at BW
DW ab circuit
2 mile walk with the dog
I’m on Texas time today. Online training from 1130am to 730pm EST so I had time to get all my lifting out of the way early, then stopping to pick up some groceries since I’m running low on the piedmontese stuff (still have a ton of hot dogs I’m saving for the summer).
Made another TM adjustment on bench. Going to roll with it and eat like a madman and I should be able to continue with the 5lb/cycle increases.
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Not that I’m aware of, I’m just riffing off the 10k swings/10000 hours/10000lbs in a workout idea.
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BBBB W1D3
Squat
135x5
185x5
205x5
240x5
275x5
310x5
5x10 at 240 in 10:04
NG chins
5x10
BW dips
x 22, 20, 12
BBB sets were done between 30-60 seconds rest. 310 moved very quick. I think my TM for squats is spot on.
Again, my conditioning has improved like crazy. I was panting like crazy after the BBB sets, and then about 30 seconds later I was ready to attack the chins.
Pressing tomorrow then conditioning Sunday. Still trying to figure out a decent schedule to attempt to follow.
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BBBB W1D4
BB OHP
55x5
70x5
85x5
100x5
110x5
125x5
5x10 at 100
Superset
5x10 one arm kb row
Curl at Axle +10 x 100
Conditioning
25 kb swings
Superset
5 powercleans at 145
10 rounds a fast as possible
Time- 19:12
That was quite intense. Kind of a crazy conditioning workout at the end. The powercleans were too heavy, but I made my choice and stuck with it until the end. I am sweating like crazy.
Press moved well. Week one in the books.
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BBBB W2D1
Deadlift
155x5
195x5
235x5
255x5
295x5
330x5
5x10 at 255
Time- 8:15
100 face pulls
Dips at bw +25
x 20, 16, 14
Deadlifts moved well and I used hook grip for everything but the BBB stuff. I felt like I was extremely close to cramping through the entire back half of my body from the start of this. I need to stay on top of salt and water, especially coming into the warm weather.
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Conditioning
Log viper grace at 104lb
2:32
10 min rest
10k lb swing challenge
189 swings in 4:56
Had to drop the kb at rep 141, rest 10-15 seconds, then finish it off.
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Amazing, how was it?
Maannn the forearm pump was crazy haha. My traps and arms are shot.
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BBBB W2D2
Bench
95x5
105x5
125x5
135x5
160x5
180x5
5x10 at 135
Superset with
5x10 BB row at 160
3x15 RFESS each leg
DW ab work
Its getting warm here and I was on a rubber roof for 9 hours today. LOTS of water and Gatorade. Pretty sunburnt because there wasn’t a cloud in the sky. It would have been a really enjoyable day, but ya know… work and shit
Bench was ok. I still don’t feel like I “get it” but the weight is moving so I’ll just keep hammering away at it. Squats tomorrow and I’m taking Friday off work to go to the fingerlakes with my wife for our one year anniversary. Should be a beautiful day, I’m excited.
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BBBB W2D3
Squat
135x5
185x5
205x5
225x5
260x5
295x5
5x10 at 225
Time- 6:44
NG chin
4x10, 1x8+2
BW dip
x 26, 16, 12
50 kb swings
Total Time- 39:50
Minimal rest on every set of this. Those squats flew up.
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@boilerman and @T3hPwnisher (and others) keen to understand how quick you perform each rep? i.e. real quick snap from the hips and a lower KB raise? or higher KB raise in the rep?
Noting the weight of the KB also affects this (heavier = lower raise height). Dan John video’s shows him snapping it very quickly and he flies thru reps at a rate of knots. I tend to swing it to around shoulder height (unless going heavy) so there’s more time within each rep… say 14-15 reps in a 20sec burst.
So after doing the math it says I do one kb swing every 1.5 seconds… my mid-set rest time guess could be way off, but I don’t actually time it, it’s just a guesstimate.
I have been trying to swing in between aggressive and lazy, haha. If I go too hard on all of the reps, my grip gives out. If I’m lazy, it takes too much time. I will force my hips through aggressively out of the bottom and let that carry the kb up to shoulder height with some help from my shoulders, and force the kb back down to the lower position as the kb is losing momentum towards the top.
At the end of the challenge I was forcing a lot of the reps both up and back down trying to make the swing faster to improve my time, but I don’t think I’d be able to handle 189 reps at that sort of speed. I guess the force of the reps is dependant on what kind of set I’m doing.
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I haven’t ever run the challenge, but Dan’s technique is spot on. It’s all about that hip hinge: no need for a front raise.
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