10K KB Swing: Week 4, Workout 16
Time: 32 minutes
50 lb KB
Clusters 1-5:
10 swings 1 dip
15 swings 2 dips
25 swings 3 dips
50 swings
Total swings: 8000
About 13 hours after the last 500 swings. Super happy with this given I’m still a bit sick too.
Still at 210 after 4 days in the land of pizza, bagels, egg sandwiches, and copious amounts of alcohol. That’s a super win! Fortunately I stuck to my swings in NY and didn’t eat til noon every day, so I was able to maintain weight. 5 more lbs to go for my goal. As for my swing goal of sub-20 minutes, I’ll have to do my last swings after a 2-day rest period. The one day off is simply not enough to bust out a big PR like that, my hands don’t have enough time to recover. Only 4 more workouts to go!
It’s an acquired taste
How are your hands holding up skin-wise? The time I briefly googled it seemed like plenty of people were ripping skin to the point where they were wearing full finger gloves to finish the challenge
Haha that’s funny, I actually read that too, and I think lots of people who do a month-long kettlebell conditioning program are probably not seasoned lifters and are just looking for the next quick way to get fit. I’m not huge and I’m not that strong, but I’ve been lifting for 10 years with no gloves or chalk, my calluses have calluses and I cut myself almost every day at work. I was skeptical because people were like “I was taping my hands with KT week 2!” The only taping I’ve done is wrapping gauze around my strained finger and putting medical tape around that, which just helps me use it a little less. Haven’t even done that for the past few workouts. Zero cuts, zero pukes. Nobody who lifts heavy stuff or trains grip would ever have their hands torn apart by a 50 lb KB.
Non-swing day, DC-inspired workout
Incline DB
35, 50, 65x8
85x8, 4, 2
30 second fly stretch with 20s
Dips
BWx12, 8, 5
30 second fly stretch with cables
CGBP
185x9, 5, 2
30 second tricep stretch holding plate behind head
Machine preachers
1 plate x8
2 plates x8, 6, 3
30 second bicep stretch
35 lb KB x30 kettlebell snatches each hand
10K KB Swing: Week 4, Workout 17
Time: Dunno! Worked until 1:30 am, fell asleep at 3, woke up a few hours later and wandered into the gym this morning exhausted, super congested from the cold I’m getting over, and picked up the KB there and started swinging. Didn’t bother to set a timer. It was probably mid-30s.
50 lb KB
Clusters 1-5:
10 swings
15 swings
25 swings
50 swings
Total swings: 8500
This may just be me being super tired and grumpy, but I’m getting sick of this challenge, haha. 3 more workouts to go.
Gonna take it a little easier the next two and really sell out on that last one?
This
So after my crappy workout yesterday, I’m at work (I work 230pm-11pm), and my friend calls me and reminds me that we have a gig Saturday for a charity event (Downs syndrome fundraiser), so I leave work a bit early and play piano for 2 hours with hands so sore I can barely move them. Wake up super early barely able to flex my hands, go to the event and set all the equipment up for 3 different bands, and then play 2 more hours. No swings tonight. Would genuinely wreck my hand.
You’re setting yourself up for a big finish Flap.
So you’re not only a strong dude you’ve got music flowing in the weins as well.
Thanks for being supportive with charity events.
Thanks @mortdk , it’s a good feeling to contribute to stuff like that.
I woke up not wanting to even look at a kettlebell. The thought of it actually made me angry. Put some music on at the gym, set up a barbell for Curls because if I’m gonna do this miserable shit again I’m gonna at least get my bro pump on.
10K KB Swing: Week 4, Workout 18
Time: dunno again. I’m not even gonna time next workout either, only the last one. Really focused on my form to dial things in even more, made myself work extra hard for every swing today.
50 lb KB
Clusters 1-5:
10 swings 1x95 curl
15 swings 2x95
25 swings 3x95
50 swings
Total swings: 9000
10K KB Swing: Week 5, Workout 19
Time: not timed
50 lb KB
Clusters 1-5:
10 swings 1x135 OHP
15 swings 2x135
25 swings 3x135
50 swings
Total swings: 9500
Still congested and gross feeling. Had to fight not to quit mid-workout. I’m through it, though. Now I’m gonna do 2 days with no swings and nothing grip-related (outside of my grip-heavy job, of course), and try to crush the last workout. Hopefully this persistent cold fucks off as well.
One more to go man. Just one last push
Once you’re done with the challange, do you plan to keep them in your traning?
Good question! It’s something I’ve been debating myself. I definitely think it could be a once-a-week (or)deal for a conditioning day and to maintain the grip strength I’ve built up.
But after my last day, which I think will be Thursday or Friday, I’m pretty sure I’m gonna grant myself my wish of not looking at a kettlebell for a while.
I’ve read a couple people seeing great improvement in their squat and deadlift after completing the challenge, hoping you’ll see gainzzz!
Honestly, I doubt I’ll see any improvement on the big lifts, since I never deadlifted regularly and my squat was hindered by quad weakness - I’ve always been hamstring dominant. I’m definitely gonna jump right back into heavy lifting though and find out!
Saw 208 today. From 225-208 in one month, lol. I’m hoping I didn’t crash diet myself there unintentionally. I’ve really just been going by feel.
Days are usually wake up, drink green tea and train fasted.
Post workout shake is 65-70g of protein depending on how much fruit or peanut butter I put in.
Then a couple hours later I’ll have 5 boiled eggs with salt, and a salad with tomatoes, cucumbers, spring mix and a lite balsamic vinaigrette.
Then I’ll have dinner around 7 with my last carbs of the day, usually just white rice. Tonight it’s a Thai spicy duck curry I made last night - healthy except for maybe the fat content from the duck. Lots of veggies, ginger, and spices.
When I get home from work at 11 i’ll Have another shake, just 2 scoops and water (60g). Brings me to about 200g protein, and I just try to keep carbs and fat as low as possible.
That big of an improvement in grip? Really? That’s interesting
It’s 100% the biggest limiting factor and the toughest part of the challenge. The conditioning aspect is one thing but hinging at the hips with 50 lbs is nothing. It’s holding onto the handle for 50 reps. And my KB handle is like an axle bar. Super thick. Grab the 50 lb KB at your gym and do a couple warmup sets then bust out a set of 50. The forearm pump is brutal those first days. Now it’s just my hands that hurt all the time.