Is this per arm or alternating or what?
I agree about it being a better test of conditioning, but then again just thinking about a 50 miles walk makes the soles of my feet ache so I might be biased.
You’ll see you time keep dropping quickly I’m sure. I think I started around 45 minutes and got down to 25 within a couple of weeks, and you’ve got a much better pre-established level of kettlebell fitness to return to than me.
Very true!
Thanks man! I’m hoping it does continue to improve like that, although I’ve never been very good at conditioning. It’s 5x10 per arm, so 10 left handed then 10 right handed is one set. Pavel writes it as 10x10, but I find that less intuitive. I think single handed 40kg swings for time requires a really cool balance of strength and fitness.
Progress Pic
Thought I’d upload a nice dumb progress pic from my stag weekend lol.
And a wedding pic.
Week 28: Summary
Bodyweight: 97.3kg
Training: Great! 5 sessions, steadily improving times.
Nutrition: Poor
A good first week of the 10,000 swing routine. My times steadily dropped and I feel a bit fitter already. I also got a little upper body work in. Unfortunately my bodyweight is climbing though, I need to get that in check.
Week 29: Kettlebell Conditioning Phase - Day 6
Kettlebell Conditioning
500 total kettlebell swings (20kg) and 30 bodyweight lunges, in 33min 36sec.
One-Arm Swings
40kg: 3x3
Stairs
3 sets of 8 floors - walk up, lift down
Bodyweight: 98.3kg - getting fat
I’m really happy with the conditioning today, as I forced myself to do it after a busy 13 hour shift and still got a new PR. I followed it with some single-handed swings as I need to get back into doing them, and I’m happy with the 3x3 that I got, especially as grip is my limiting factor and it was already hit hard by the conditioning. I think I’m going to start doing single-handed swings with the 28kg as a strength movement in my conditioning (alternating with lunges) as a way to start doing them regularly again.
Week 29: Gym
Bench Press
100kg: 2x5
Trap Bar Deadlift
180kg: 3x1
Barbell Complex (Press-Row-SLDL-Squat)
25kg: 5x10-10-10-10
Bodyweight: 98.1kg
This was a pretty rough one - between the bench and deadlifts I don’t think I hit a single clean rep lol. Everything was a struggle, but I did it after another busy 13 hour shift so I’m not overly disappointed. The complex at the end felt pretty good, it was the first time doing any kind of squatting in a while now. My nutrition today was terrible, I think 95% of my calories came from sugar. I need to sort that out.
Week 29: Kettlebell Conditioning - Day 7
Kettlebell Conditioning
500 total kettlebell swings (20kg) in 28min 2sec.
Bodyweight: 97.5kg
I decided not to do lunges today to give my knee a break. It kept me up a bit last night with pain following those long shifts and deadlifts, which was a bit annoying. I’m really happy with my time - I’ve dropped into the 20s for the first time.
Making that mountain look small!!!
I have been eye balling the 10,000 Swing Challenge and been thinking about giving it a go again at some point. It’s amazing how the first few workouts make you feel like this is the hardest thing I’ve ever done. Then you get a week or two into it and it’s cool to see how the body adjust and the times start to come down. Keep up the good work!
Haha thanks man! Yes it is a good routine, although not hugely enjoyable lol. I’m not going to run it for the full duration this time, but I’m definitely feeling some good results from it.
Week 29: Gym
Bench Press
80kg: 10
85kg: 10
90kg: 10
Neutral Grip Pull-Ups
BW: 7,6,5
Bodyweight: 96.5kg
This was a pretty dismal session lol. I was planning on doing another kettlebell conditioning workout but my lower back was fried (presumably due to the trap bar deads) so I just did upper body. Both the bench press and the pull-ups felt disappointingly heavy.
I’m starting a new job tomorrow - I’m going to be working in A&E for four months at a new hospital. I think this is probably the ideal time to start doing high frequency deadlifts, as I will be able to hit the gym before work (I can shower at the gym and change into scrubs at work) and also because with more long shifts and a much longer commute I don’t see myself being able to continue with the high frequency conditioning work in the evenings. My plan at this point is to do the deadlifts and maybe some pull-ups most days, while continuing to do kettlebell conditioning once or twice a week where I can fit it in.
Week 29: Kettlebell Swings
Kettlebell Swings
40kg: 5x10
Bodyweight: 97.0kg
Just a super brief session focussing on power output. I felt pretty rough after work but lay down for a bit and felt better.
Week 29: High Frequency Deadlifts - Day 1
Deadlifts
120kg: 5x1
Conventional stance, double overhand, no straps or belt.
Pull-Ups
BW: 5x5
Bodyweight: 97.8kg
I had ambitions of using 140kg for the deadlifts, but decided to drop to 120kg as that fits better with the philosophy of the routine. My hips still shot up a little faster than they should, but my glutes were firing like never before, presumably due to the high volume of swings I’ve been doing. The stance I’m using for deadlifts is wider than most people suggest, because that just seems to work for me. I’ve noticed that it’s a similar stance to the one Brian Shaw uses. The pull-ups today felt an awful lot better than last time.
I think you’ll like this, man. If you notch five good singles per day in the 120-140kg range, 3-5 days per week for 6-8 weeks, I bet you’ll see some big gains.
Week 29: Summary
Bodyweight: 97.5kg
Training: Good, 6 sessions.
Nutrition: Poor
Good week in terms of training. Bodyweight got too high but began to come down again. First session of my high frequency deadlift phase.
Week 30: High Frequency Deadlifts - Day 2
Deadlifts
120kg: 5x1
Press
40kg: 12,12,10
Dumbbell Curls
15kg: 3x10
Bodyweight: 96.7kg
This felt good. I think I’m going to really enjoy this high frequency deadlift phase - I always seem to have fun and make progress on this type of “little and often” routine. Much the same as the 40 day programme and Simple and Sinister.
Week 30: High Frequency Deadlifts - Day 3
Deadlifts
120kg: 8x1
EMOM
I felt very dizzy and lightheaded for this one, so kept it to a minimum.
Congratulations on everything man, the deadlift progress, and the wedding!
Thanks @Lorez! I hope your wedding and house stuff is going well.
Week 30: High Frequency Deadlifts - Day 4
Deadlifts
120kg: 5x1
EMOM
Neutral Grip Pull-Ups
BW: 5x5
Bodyweight: 96.1kg
I haven’t slept since the last session - these were done before and after a nightshift. I’m pretty happy with how this one went although I attempted and failed pistol squats to a bench. I’m definitely making progress - the eccentric was much more controlled than previously - it’s just agonisingly slow. I guess the pistol squat is the strength movement most affected by my injury.
Week 30: High Frequency Deadlifts - Day 5
Deadlifts
120kg: 10x1
EMOM
Stationary Bike (High Resistance)
45min
Bodyweight: 95.9kg
I’ve had a cold for a few days now, but it doesn’t seem to be affecting my training. I’m down to a more sensible bodyweight although I haven’t really improved my diet, so I’m pretty happy about that. These deadlifts are going really well - 120kg was definitely the correct weight to start with. It sounds lame - only 265lbs - but it’s heavy enough for me to really feel it, while still maintaining solid form. It’s less that 70% of my 180kg PR, but I’m playing it safe because that was a real grind and I was wearing a belt and using a mixed grip. My plan is to do sessions 1-10 with 120kg, then 11-20 with 130kg, then move up to 140kg (3 plates) longer term.
