Furo's Kettlebell Log

furo · November 23, 2013, 7:34pm

Hi chaps, I’m afraid I’m not going to be able to post much in here for a while now. I’m off on placement for 4 weeks and won’t have internet access during the week. After that I have a couple of weeks back home and then finals, so entries in this log are going to be patchy at best.

In terms of training I’m going to keep everything the same as I have been doing. I don’t expect to make any gains, but that’s OK because I have a master plan for 2014 which should get me aboard the gain train, full steam ahead. For now though I’ll just bide my time on the maintenance bus.

csulli · November 24, 2013, 1:15am

Best of luck!!!

furo · November 24, 2013, 8:03pm

[quote]csulli wrote:
Best of luck!!![/quote]

Thanks! Really appreciate it!

RATTLEHEAD · November 24, 2013, 9:48pm

[quote]furo wrote:
Hi chaps, I’m afraid I’m not going to be able to post much in here for a while now. I’m off on placement for 4 weeks and won’t have internet access during the week. After that I have a couple of weeks back home and then finals, so entries in this log are going to be patchy at best.

In terms of training I’m going to keep everything the same as I have been doing. I don’t expect to make any gains, but that’s OK because I have a master plan for 2014 which should get me aboard the gain train, full steam ahead. For now though I’ll just bide my time on the maintenance bus. [/quote]

Enjoy.

LoRez · November 25, 2013, 5:55pm

x2 on what they said.

LoRez · November 25, 2013, 5:57pm

[quote]spar4tee wrote:
Yeah that sounds good. The hardest part of the one arm pull up is keeping your body from twisting and staying in position for the pull.[/quote]

If your body twists to a stronger position to make it easier – and you’re training for overall strength – is that a bad thing?

furo · November 29, 2013, 6:24pm

Thanks for all the good wishes guys, I hope you are all doing well.

Training really suffered this week, I did a good volume of pistols and one-arm push-ups but nothing else (nowhere to hang my pull-up bar).

I’ve been thinking a lot about bodyweight exercises. I think sometimes they are treated unfairly, and the structure of the person doing them isn’t taken into account. I’m not articulating this well, but I feel like there is a general misconception that all pistol squats (for example) are equal, but I a pistol done by someone who is light and has favourable levers is a completely different animal to one done by someone heavy and with unfavourable levers.

This may seem obvious, but I think it can be overlooked and bodyweight exercises are generally lumped together as being for beginners only. I think that might well be right for many people, but wrong for many more.

Training with bodyweight exercises is a lot like training with a fixed-weight barbell. If you did squats but the maximum weight you were allowed to use was 200lbs it wouldn’t be a very good exercise, especially once you’d made your noob gains. But if your barbell was fixed at 300lbs it would be much more valuable.

furo · December 6, 2013, 7:59pm

I’ve been managing to get patchy internet access, but haven’t been training much this week due to illness and work.

In terms of 2014 I want to make a real effort to follow actual routines, instead of always making up my own. I’ll think I’ll start with Dan John’s 10,000 Swing routine, as it should help burn off my revision-belly, improve kettlebell swing technique and give me the opportunity to work on my bodyweight moves as my “strength” exercises. It’s only meant to be run for 5 weeks, and should serve as a great transition into full training again.

After that I’ll probably run Pavel’s new routine, Sinister and Simple, as a backbone, with running and bodyweight exercises in addition. It is designed to be run like that - as a background to other activities/sports. I will count my goals - 20 rep chins and pistols and a sub-60min 10k - as my other activities.

theBird · December 6, 2013, 10:04pm

Sounds like a plan.

Have you considered westside for skinny bastards, as there is lots of room for improvisation where you would have a few days to work on your bodyweight moves.

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furo · December 6, 2013, 10:42pm

[quote]theBird wrote:
Sounds like a plan.

Have you considered westside for skinny bastards, as there is lots of room for improvisation where you would have a few days to work on your bodyweight moves.

tweet[/quote]

Hey bird,

That’s actually the only other proper routine I’ve followed in the past, a few years ago, and I liked it.

The thing putting me off doing that or 5/3/1 or another proven barbell-oriented routine is the success I’m having with bodyweight and kettlebells. It’s really hard to describe but I just feel so much less broken down, and always ready to go, whereas before I always had little niggles and joint pain and tightness.

Also I have kettlebells and a pull-up bar at home and I love the convenience of being able to train whenever I like and not being surrounded by gym assholes.

In the long run I see myself progressing on to a routine including barbells, once I feel that I’ve taken bodyweight and kettlebells as far as I reasonably can and once I can afford a rudimentary home gym.

Long long term I’d like to get really comfortable with handstand push-ups, high rep (and maybe single arm) chins, single arm push-ups, pistol squats, heavy swings and heavy get-ups. Once I’ve attained a good standard on these, and have some money and space, I’ll probably buy a barbell and rack and start up on 5/3/1, with these other exercises as assistance.

But for now, everything is working so well as it is that I don’t really want to change it. I feel the best I ever have. I feel I move better, and I feel healthier, and I don’t feel any weaker.

theBird · December 9, 2013, 12:59am

Thats awesome Furo.

How long did you do WS4SB for? Which template? Do you have any hints and tips regarding the program? I am about to start that program for the first time for the preparation of my next soccer season. Going to do the 4 day strength and speed for about 2-3 months and then change to the twice a week in season program once the games get on the way.

Im thinking once my soccer playing days are over I will probably like to concentrate on bodyweight moves, for the same reason as you. I have an interest in kettle-bells and I have played around with them in the the past, however I find the move very technical. have you had any training/coaching with moves such as the kettle-bell swing?

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furo · December 13, 2013, 10:02pm

[quote]theBird wrote:
Thats awesome Furo.

How long did you do WS4SB for? Which template? Do you have any hints and tips regarding the program? I am about to start that program for the first time for the preparation of my next soccer season. Going to do the 4 day strength and speed for about 2-3 months and then change to the twice a week in season program once the games get on the way.

Im thinking once my soccer playing days are over I will probably like to concentrate on bodyweight moves, for the same reason as you. I have an interest in kettle-bells and I have played around with them in the the past, however I find the move very technical. have you had any training/coaching with moves such as the kettle-bell swing?

tweet

[/quote]

Hey theBird,

Sorry about the delayed reply.

I did WS4SB at least 4 years ago, probably 4.5, and I ran it for about 6 months. I really can’t remember my lifts from back then, though I have a suspicion that was when I went from benching 100kg for 1 rep, to benching it for 5. I did the third version, with 4 days per week: upper ME, lower ME, upper rep, lower dynamic.

In terms of kettlebells I’ve never had coaching, but I’ve watched a lot of videos and read about them a lot. I think Dan John does a really good job of explaining the technique, and I think my technique is pretty decent now. Although it’s definitely far from perfect and I’d love to have some proper coaching at some point.

I love kettlebells, but I don’t think they are the be-all and end-all. My opinion is that there are 2 key kettlebell exercises (the swing and the Turkish get-up) and everything else is good, but can be replicated quite closely with other equipment.

But kettlebells are more than worth it just for those 2 exercises. I honestly feel that the basic swing should be a staple in everyone’s routine, whether they are a bodybuilder, powerlifter or athlete. With good technique it just smokes your hamstrings in a way that I haven’t found with any other exercise, and it is really lower back friendly.

In summary I’d highly recommend getting yourself a kettlebell. Even with just one there is a lot of room for progression because you can work on becoming more and more explosive. 20kg or 24kg would probably be best. In terms of technique, it seems a little weird at first but I’m sure you’ll get it very quickly. The number one cue is to completely hinge at the hips. 99% of the movement should happen at that joint, with 1% of “spring” in your knees. In terms of other cues it is very much like a deadlift: neutral spine, braced core, fire glutes as hard as you can.

Hope that is useful!

LoRez · December 14, 2013, 12:31am

[quote]furo wrote:
The thing putting me off doing that or 5/3/1 or another proven barbell-oriented routine is the success I’m having with bodyweight and kettlebells. It’s really hard to describe but I just feel so much less broken down, and always ready to go, whereas before I always had little niggles and joint pain and tightness.
[/quote]

I get what you mean about this. Something about kettlebell work seems to pull everything together and makes your body work as one.

The snatch grip high pull also seems to do that for me. I’m not exactly sure why, but I think it has to do with the fact that it forces your entire body to work as a unit, balancing things out, providing force in the right way and the right places, and just altogether keeping everything coordinated. You overdo it one way, you lose balance; you do it the other way, you lose balance. And you have to be able to maintain that control while applying maximal force.

There’s definitely been physique improvements from it too, but I actually just like the way it feels. My only gripe is that it develops my traps at the expense of my lateral delts… but I’ve added in additional work for that. (I suppose most people wouldn’t be complaining about that, but meh.)

If you ever get around to playing with it, give it a chance for a few workouts. It took me probably 4 sessions and a decent amount of weight before things everything started coming together.

Squat, bench press, deadlift… they definitely work at building muscle, but they just don’t have that same cohesive feel. Standing overhead press is a little better since you have the balance components, but not quite there.

furo · December 16, 2013, 4:33pm

[quote]LoRez wrote:

[quote]furo wrote:
The thing putting me off doing that or 5/3/1 or another proven barbell-oriented routine is the success I’m having with bodyweight and kettlebells. It’s really hard to describe but I just feel so much less broken down, and always ready to go, whereas before I always had little niggles and joint pain and tightness.
[/quote]

I get what you mean about this. Something about kettlebell work seems to pull everything together and makes your body work as one.

The snatch grip high pull also seems to do that for me. I’m not exactly sure why, but I think it has to do with the fact that it forces your entire body to work as a unit, balancing things out, providing force in the right way and the right places, and just altogether keeping everything coordinated. You overdo it one way, you lose balance; you do it the other way, you lose balance. And you have to be able to maintain that control while applying maximal force.

There’s definitely been physique improvements from it too, but I actually just like the way it feels. My only gripe is that it develops my traps at the expense of my lateral delts… but I’ve added in additional work for that. (I suppose most people wouldn’t be complaining about that, but meh.)

If you ever get around to playing with it, give it a chance for a few workouts. It took me probably 4 sessions and a decent amount of weight before things everything started coming together.

Squat, bench press, deadlift… they definitely work at building muscle, but they just don’t have that same cohesive feel. Standing overhead press is a little better since you have the balance components, but not quite there.[/quote]

That is great that you’ve had such success with the snatch grip high pull. When I tried it a while back (I think I did 3 sets of 5 with 135lbs just to get the feel of it) it completely smoked my posterior chain and especially my traps for a good few days. It does seem like a great exercise, though it doesn’t really fit in with my training plans for the near future (as I’m planning on sticking with my home equipment).

Yeah I know what you mean about the cohesion required for kettlebell work, it really requires the body to work in harmony.

LoRez · December 16, 2013, 4:46pm

[quote]furo wrote:
It does seem like a great exercise, though it doesn’t really fit in with my training plans for the near future (as I’m planning on sticking with my home equipment).[/quote]

So you have kettlebells, your homemade bench and your pullup bar. Anything else?

furo · December 16, 2013, 5:11pm

[quote]LoRez wrote:

[quote]furo wrote:
It does seem like a great exercise, though it doesn’t really fit in with my training plans for the near future (as I’m planning on sticking with my home equipment).[/quote]

So you have kettlebells, your homemade bench and your pullup bar. Anything else?[/quote]

The only other major item I have is a weight vest that goes up to 30kg in 1kg increments which is very useful, but otherwise that’s pretty much it. I also have some bands (for pull-aparts etc) and I’m hopefully getting gymnastic rings with Christmas/birthday coming up.

I feel like I don’t really need anything else for my goals, and it’s easy to store which is nice. Other than the gymnastic rings and heavier kettlebells there aren’t any pieces of equipment I feel I need. I’d really like to get a heavy bag at some point but there is nowhere to put it.

I understand you train at home too (for the most part). What do you have?

theBird · December 17, 2013, 2:56am

How are you eating these days Furo?

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LoRez · December 17, 2013, 4:44am

[quote]furo wrote:
The only other major item I have is a weight vest that goes up to 30kg in 1kg increments which is very useful, but otherwise that’s pretty much it. I also have some bands (for pull-aparts etc) and I’m hopefully getting gymnastic rings with Christmas/birthday coming up.

I feel like I don’t really need anything else for my goals, and it’s easy to store which is nice. Other than the gymnastic rings and heavier kettlebells there aren’t any pieces of equipment I feel I need. I’d really like to get a heavy bag at some point but there is nowhere to put it.

I understand you train at home too (for the most part). What do you have?[/quote]

I’ve got a gym in my garage. I’ve outfitted it over the past couple years.

I have my 16 and 24kg kettlebells of course, which I’ve had forever.

But I now have a rack with adjustable pins… not really a full power rack, the pins are high enough for seated pressing but not standing pressing. Two olympic barbells (which I can use in the rack to make parallel dip bars), three dumbbell handles, an EZ bar, two weight trees (one for each side of the rack), a bunch of weight, foam padding for the concrete. I also have a set of smaller plates (I can increase by as little as .5lb increments), homemade chains, and two homemade loading pins that I can clip to. And then 5 gallon buckets I use as blocks for my high pulls.

So a lot of stuff at this point. Probably too much actually.

I started with one barbell, weights, floor padding and some jack stands (for a car). Enough to do floor presses, curls, overhead presses, rows, deadlifts and even squats by Steinborning the bar. I have several good collars because of that. My entire workout these days can still be done with just that much equipment… it’s just nice to have the rack.

The good thing though is that I have enough stuff to last me pretty much forever. I kind of want some rings, but I really don’t need them.

Oh. I also just made myself a really cheap TRX setup so I can do TRX face pulls. Nothing more than a rope hooked over a door with some loops for handles. Honestly, a lot of stuff I just improvised before buying proper equipment.

furo · December 31, 2013, 8:47pm

[quote]theBird wrote:
How are you eating these days Furo?

tweet[/quote]

Hey theBird.

Sorry for the late reply. My eating has been really unstructured the last couple of months, I’ve really just been eating whatever I fancy. Sorry!

furo · December 31, 2013, 8:48pm