Probably too early to tell how your body will respond. I say keep going as is and if you show signs of fatigue then ease up, take a couple recovery days
I’ve done both, the Dan John challenge is harder by many orders of magnitude. I do simple and sinister with my 36kg bell as a quick conditioning session when I don’t really have thinking time, and I’m considerably weaker and less conditioned than you.
I think you have a 2 day break coming up anyway don’t you? I’d take the break and let your grip recover.
1 Like
Oh yeah, today and tomorrow are my break days. Nothing grip related. Last night I was dunking my hands in ice water and then smothering them with CBD oil. I’m just gonna keep pushing forward like I was, and if I need a rest day, I’ll know I’m 3 days ahead of schedule.
You know I’ve been all over the Paul Carter thread. Well, yesterday Brickhead shared that old CT article called “Pump Down the Volume”. I read through that and the recovery aspect stuck out to me. I (like you) have just been going and going lately. I lifted for 10 days in a row, took one day off, trained two days, took a day off, and now I’ve trained six days.
After reading the article, I realize that I need to rest a bit. I know I’m not overtrained, but we’re all about getting the most bang for our buck, so it might be time to listen to the pro’s. Paul trains four days a week. CT’s article advocates training four days a week and emphasizes the rest days.
So here I am on the verge of another seven day stretch of training. I planned to take today off, but if I train then it sets up my four day training week perfectly. So I’m going to train today. But starting this week, I’m actually going to have rest days. I’ll still do stuff like cardio and foam rolling, but no lifting.
Perhaps you would benefit from some rest as well. If the challenge is to get it done as fast as possible - both the individual sessions and the entire program - then keep crushing it. If it’s only the former, and the days it takes to finish is irrelevant, then you should take advantage of those rest days.
More is not always more! We’re both starting to slip back into high volume machine mode.
1 Like
That’s right, regarding S&S. 5 mins for the single arm swings and 10 mins for the TGUs with 1 minute rest in between. It’s brutal, but awesome. Start light, work your way up in KBs.
My problem was I didnt respect it as a ‘real workout’. I was still doing my normal workouts, but doing this on off days. Just destroyed myself, which is my mantra apparently.
If I had been a little smarter, I could have avoided some of the injuries.
Rolling before and after with slow passes will go a long way. Some light stretching of hips, glutes and hams too before and after.
Keep it up! The conditioning effect of the KB swing is almost unparralled (sprinting).
1 Like
Oh, I’m taking the FULL rest. I did some light shoulder and calf work today, but no swings today or tomorrow, and I’m playing Tuesday by ear since I’m 3 days ahead of schedule, and I might not want to jump back in. My grip is TRASHED.
2 Likes
Make sure you’re tracking body comp through this program, cause everything else being the same, I wouldn’t be surprised if you lost 5-8 lbs or an inch off your waist. Have fun!
1 Like
I’m down to 217 after a week, lol. 8 pounds down. Likely just me sweating a ton every day and eating a bit less, plus I cut out almost all carbs - salad and meat for dinner every night this week. Point is, I’m not gonna lose 8 lbs a week, I’ll settle for another 2-3 lbs a week, so 6-9 more lbs by the end of the program, putting me around or under 210.
5 Likes
Arm day. Tomorrow, back to swings if my hands aren’t totally dead still.
Machine preacher curl
1 plate x10
1 plate plus 25 x10
2 plates x14
2 plates x9, 1 plate x8
2 plates +25 x5, 2 plates x6, 1 plate x6
SUPERSET
Lying DB Tri Ext
30s x15
30s x12
30s x10, 15s x10
Diamond Pushups
X12
X9
X8
One arm hammer curls hanging off preacher bench, strapped up
30x16 each arm
35x8 +5 assisted from wife each arm
35x8, 15x10 each arm
Straight bar push downs
3 on the stack x10
6 on the stack x18, 3 on the stack x10
One arm cable curls, arm at 90 degrees curling to head
4 on the stack x12, 2 on the stack x10 each arm
Machine lateral raise
50 lbs - wife would push down on the negatives for 5 reps, then I’d do 5 normal reps, and repeated that to total failure Arms wouldn’t lift.
4 Likes
Haven’t hit anything seriously in a week because those swings just kill me. Felt good to get in some serious work. 7-8 tough sets for bis and tris. More than I expected, but I was enjoying myself and working hard.
1 Like
By the way, @kd13 I got those one arm strapped up preacher curls off dante’s Instagram after you posted that video. They’re awesome. I want to try his bent-over cable rows too.
Cool, it’s always good seeing little changes to an exercise that completly change how much you get out of them.
Do you use instgram much for training ideas?
Almost never, since I have no social media accounts anymore. Just checked out Dante’s feed after you posted it and found some cool stuff.
Oh right, I have an account set up for finding training tips. I dont post anything really just use it for info. Some absolute gold out there, just have know who to follow. I can link some good ones if your interested, Paul Carter being one of them.
1 Like
Please do, I appreciate that man.
https://www.instagram.com/p/BxrlPIInRAA/?igshid=yui2r9gbac1h
https://www.instagram.com/p/Bx-Q539Fbex/?igshid=wcwqp92qo1g8
https://www.instagram.com/p/Bx8fcOxDb4-/?igshid=184l8hhbao5hn
https://www.instagram.com/p/BwPOp6YhFqj/?igshid=zmmsxcc3u516
https://www.instagram.com/p/Bx0E23MjgEl/?igshid=1tzp8pnuvrvmx
3 Likes
What’s an “OG Fam”?
1 Like
Nice work so far on the challenge man! Really finding your groove with those swings, just seem to be getting better every workout.
Looking forward to your results after the challenge is completed!
1 Like
Thanks! Was considering taking a 3rd day off since I went way overboard accidentally last week and am ahead of schedule but I’m diving back into it today. I can tell my Grip is going to be greatly improved, and my conditioning already feels much better. I’ll definitely make an in-depth review after the program is done. I’m nursing a bit of a sore ring finger that goes beyond just regular soreness, most likely an overuse strain from doing 5 days in a row, but besides that everything is awesome right now. Appreciate you dropping in.
1 Like
Those organic twins look a tad douchey, but boulder shoulders are boulder shoulders and those are some sweet exercises/supersets. Definitely gotta throw them in next time.