[quote]albron wrote:
I’ve been adding KB swings to the end of my workouts. I have an interval timer and swing for 20 seconds, rest for 30 seconds, and repeat 8x. I’ve been reducing the rest period by five seconds each sessions. I started with 45 second rest.[/quote]
This, also, looks like a cool idea. Once you reach 1:1 rest-to-work ratio, then I guess you’ll start adding sets? Or will you just keep going until you’re full-on Tabata (20 seconds work, 10 seconds rest)?[/quote]
The plan is to go full-on Tabata. My conditioning was too poor to try Tabata right away. I’ve done Tabata many moons ago and I know its no walk in the park no matter how well conditioned.
Adding more sets sounds good but I try to limit my time lifting so I’ll go for Tabata.
I’m a fan of the KB swings as well, and use them as part of my core-conditioning program. I alternate them with hanging knee raises; will do 30-s KB swings (=17 for me–long levers), rest 30-s, 30-s knee raises (=25 for me), 30-s rest, etc. Will do this for 30 min. I think of it as moderate-intensity interval training (?MIIT?). I do this once every 3-4 days.
[quote]EyeDentist wrote:
I’m a fan of the KB swings as well, and use them as part of my core-conditioning program. I alternate them with hanging knee raises; will do 30-s KB swings (=17 for me–long levers), rest 30-s, 30-s knee raises (=25 for me), 30-s rest, etc. Will do this for 30 min. I think of it as moderate-intensity interval training (?MIIT?). I do this once every 3-4 days.[/quote]
On behalf of all humankind, I would like to welcome you to planet Earth and my personal exercise log, EyeDentist. Our species has been awaiting your visit, hungry for the knowledge we need to traverse the cosmos with six pack abs and a shredded chest.
[quote]bulldog9899 wrote:
I’m following along…[/quote]
I am very pleased with how this page of my log is shaping up. I started with a 525 deadlift and now The Bulldog and some guy from another planet have stopped in.
[quote]EyeDentist wrote:
I’m a fan of the KB swings as well, and use them as part of my core-conditioning program. I alternate them with hanging knee raises; will do 30-s KB swings (=17 for me–long levers), rest 30-s, 30-s knee raises (=25 for me), 30-s rest, etc. Will do this for 30 min. I think of it as moderate-intensity interval training (?MIIT?). I do this once every 3-4 days.[/quote]
On behalf of all humankind, I would like to welcome you to planet Earth and my personal exercise log, EyeDentist. Our species has been awaiting your visit, hungry for the knowledge we need to traverse the cosmos with six pack abs and a shredded chest.[/quote]
Thank you for the warm welcome, and allow me to extend the Hand of Friendship from my people of the planet Shake Weight. (Please be careful with the Hand, as your viselike DL grip could easily crush it.) Your planet is nice and all, but what’s up with the gravity? All the weights are way too heavy here.
230 next week. I dont know why I ignored progression with these for so long.
Supersetted with…
Weighted situp, 5 lb behind the head.
15
15
Farmers carries, 100 lb dumbbell each hand
Carried them as far as I could twice.
10 min sauna
10 min hot tub
I am pleased to confirm that my kettlebellery is not impacting my lifting. Clearing that doubt from my head will help me increase the intensity and volume of my KB sessions. Onward and upward.
495 felt crazy light, so I decided to go for it. I broke the floor but stalled just above my knees. Too fried to pull anymore after that. I should have probably stuck to my plan of heavy singles, but fuck it. I had to go for it and I have a failed but instructive pull under my belt.
Soon…
Military Press
115x5
155x5
180x4
180x2
200x1 PR
135x8
I felt like getting a PR, so I took it. I have never done a heavy single on the press, so it was a gimme.
Barbell curl
77x10
77x10
77x8
Supersetted with…
Standing calf raise
Full stack x12
Full stack x12
10 min hot tub .
Sauna closed. Bastards.
3 workouts in a row with PRs, which is nice. Putting my dick back in my pants for a while and getting back to real work.
An intern at my work who plays collegiate rugby approached me for some strength advice yesterday. One of the laborers saw my 455 squat last Friday and word has been apparently circulating around work. I did not have too much to offer him, other than to listen to his coaching staff, be consistent in and out of the gym, plus offer an invitation to come lift with me until he goes back to school.
He seemed excited and whaddaya know, he was ready to lift after work and we hit it. He definitely has alot of potential to get stronger. He already knew how to lift quite well and was not totally weak. He just needs to eat for strength and get consistent.
This is all strange to me. College atheletes have come to me before…
…for a bag of weed. I much prefer peddling fitness knowledge. Feels good.
Really nice of you to help the intern with his lifting. Until you try cleans you don’t realize how much strength and flexibility the exercise requires. Mine look like an ugly upright row.
[quote]NHLFTR wrote:
Really nice of you to help the intern with his lifting. Until you try cleans you don’t realize how much strength and flexibility the exercise requires. Mine look like an ugly upright row. [/quote]
That is exactly how I described mine tonight. Ugly upright row. The power clean is a lift I should really make the effort to learn. So far I am just muscling the bar up in the crudest fashion possible.
I let the kid borrow my copy of Starting Strength, and he has already decided to run that for a bit. Smart kid. Engineering student. He will do well if he applies himself.
[quote]NHLFTR wrote:
Really nice of you to help the intern with his lifting. Until you try cleans you don’t realize how much strength and flexibility the exercise requires. Mine look like an ugly upright row. [/quote]
That is exactly how I described mine tonight. Ugly upright row. The power clean is a lift I should really make the effort to learn. So far I am just muscling the bar up in the crudest fashion possible.
I let the kid borrow my copy of Starting Strength, and he has already decided to run that for a bit. Smart kid. Engineering student. He will do well if he applies himself.[/quote]
Wish I’d had someone give me starting strength when I was in my early 20’s. Would have saved me 15 years of floundering.
