Hit the nail on the head there! Was in two minds to link that one but I do really like some of there supersets so look past the douchy side.
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I mean, the first time I watched Pumping Iron, I remember thinking, “man, Arnold’s a douche.” I definitely am not comparing those guys to Arnold, I’m just saying, I’ll listen to you if you show me your results. That dudes shoulders and striations are sick. I’ll listen to what he has to say, lol.
10K KB Swing: Week 2, Workout 6
Time: 32 minutes (PR for strength-movement days, have to realistically treat the swing-only days as separate days, since today included 30 total reps of 135 OHP.
50 lb KB
Cluster 1;
10 swings 135x1 OHP
15 swings 135x2
25 swings 135x3
50 swings
Cluster 2:
10 swings 135x1
15 swings 135x2
25 swings 135x3
50 swings
Cluster 3:
10 swings 135x1
15 swings 135x2
25 swings 135x3
50 swings
Cluster 4:
10 swings 135x1
15 swings 135x2
25 swings 135x3
50 swings
Cluster 5:
10 swings 135x1
15 swings 135x2
25 swings 135x3
50 swings
Total swings: 3000
From the time I put down the KB after those first 10 swings, I knew I was in trouble. My hands hurt from that very first set. My forearms were so pumped I couldn’t open my hands properly in between sets. Then having to grip the bar for OHP in between was agonizing too. I just keep eyes on the clock and when the time is getting close it’s motivation to keep pushing faster. 32 minutes is 1,920 seconds. 500 swings and 30 OHP reps comes out to a rep every 3.6 seconds for over a half hour. It’s brutal, and there’s no way to let up. Gotta push harder and kill the weakness inside of me. Don’t let go until my forearms explode. Workout 7 tomorrow, and then a rest day. Gotta finish the program as written, doing 5 consecutive days for 3 more weeks is just asking for injury.
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Might take another rest day today.
Workouts should have gone like this:
Work work rest work work rest work work
I did
Work work work work work rest rest work
Both are 6 workouts in, but the program as written would give me another rest day today. Hands are seriously hurting. I’ll play it by ear, but it’s nice to know I can have an extra rest day when I want it.
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Don’t be a pussy. Go squat something. You can rest when you’re dead!
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Literally what I said to myself after typing about a hypothetical rest day.
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Did some chest and abs. Will pick up on schedule tomorrow with back to back days.
Incline DB
Warmup 30s, 50s, 70s x10
90s x11
90s x8, 40s x18, 30s x25 ow
Crossovers
10 on the stack x22
10x18, 5x20
10x16, 5x20
Abs via Dante’s Instagram curling over with back against a pad pulling a rope down like a standing crunch (thanks @kd13)
8 on the stack x16
9 on the stack x3 AB CRAMP he did warn about it, the cramp went on for like 30 seconds, agonizing
That’s it. Just a couple hard sets and saved my grip, sort of. Carrying the 90s was no fun.
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Chest slightly sore. 5 hard sets us all it took, lol.
By the way, I woke up at 213.8 today.
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That was quick.
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Very little alcohol and few carbs, plus not much fat either. I stalled at 217 for a while but I’m hoping to drop down below 210 in the next 2 weeks
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Ever had a dexa scan?
Nah. The mirror is the only test I need to let me know if I’m where I want to be. But I definitely started somewhere around 20%.
Fuck, I got home from a long day at work and the last thing I want in this world is to go swing a 50 lb piece of metal 500 times. Ugh. Time to get down to work. 31 minutes with goblet squats is the goal for a new strength movement and swings PR.
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You’re a savage. This would be the day that setting a time PR was not a goal for me. I’d be happy to just do the work.
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I want to set a PR every day! I already know I’m gonna finish - now my only obstacle is myself.
10K KB Swing: Week 2, Workout 7
Time: 29 minutes (PR for strength movement days)
50 lb KB
Cluster 1:
10 swings 1 goblet squat
15 swings 2 goblet squats
25 swings 3 goblet squats
50 swings
Cluster 2:
10 swings 1 goblet squat
15 swings 2 goblet squats
25 swings 3 goblet squats
50 swings
Cluster 3:
10 swings 1 goblet squat
15 swings 2 goblet squats
25 swings 3 goblet squats
50 swings
Cluster 4:
10 swings 1 goblet squat
15 swings 2 goblet squats
25 swings 3 goblet squats
50 swings
Cluster 5:
10 swings 1 goblet squat
15 swings 2 goblet squats
25 swings 3 goblet squats
50 swings
Total swings: 3500
I was able to push through. I didn’t even look at the time til my last 100 and I was able to give myself an extra minute of rest and still slide in 3 minutes under my last time. Pouring sweat like crazy and half dead after the last set of 50, but 30 seconds later I was up and feeling incredible as the endorphins poured in. Grip is still the limiting factor. The sets of 50 are getting more manageable but it’s horribly painful, when you get to 25 and realize you have 25 more to go it’s a mindfuck and you want to give up around rep 30.
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Woke up at 213.8 again exactly, so I’m glad yesterday wasn’t a fluke or anything. My left SI joint is kind of angry at me today. It happens when I sleep on my stomach and my back gets arched all night. Oh well. Just gotta knock out my swings today and I get another rest day. I need to do my swing-only day either today or Sunday. Guess it depends on how I feel by the time I get out of work.
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Any noticeable difference in the mirror yet with all these swings?
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There’s a difference for sure, but that’s just due to 12 lbs of lost weight and the conditioning aspect of the program. In terms of the benefits of a kettlebell swing as opposed to other metcon movements, my grip, despite hurting a lot, is markedly improved, my posture is improved, and my glute activation feels far more natural during squats.
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10K KB Swing: Week 2, Workout 8
Time: 28 minutes, 32 seconds (PR for strength movement days)
50 lb KB
Cluster 1:
10 swings 1 dip
15 swings 2 dips
25 swings 3 dips
50 swings
Cluster 2:
10 swings 1 dip
15 swings 2 dips
25 swings 3 dips
50 swings
Cluster 3:
10 swings 1 dip
15 swings 2 dips
25 swings 3 dips
50 swings
Cluster 4:
10 swings 1 dip
15 swings 2 dips
25 swings 3 dips
50 swings
Cluster 5:
10 swings 1 dip
15 swings 2 dips
25 swings 3 dips
50 swings
Total swings: 4000
Started using a stopwatch because I’m starting to get to where I may not be able to shave off a full minute every time. Plus I know yesterday was like 29:40 or something from where the second hand was when I checked the clock, so this is definitely a full minute improvement. The 50 rep sets still suck but I’m powering through them much more easily. I also didn’t collapse on the ground after my last set today, just walked it off and went to go work my rear delts with the Paul Carter exercise @kd13 posted. Figured with all the front delt activation I’m using (despite hips doing 90% of the work to snap the KB up) I should give my rear delts some attention. No swings tomorrow, then test at home Sunday trying to beat 26 minutes.
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