Seems like you need to rearrange/figure out what your goals are and find the best path to them. You have gotten some very good advice.
I also see that you put ring dips back in. How are you liking them? Any pain or discomfort this time around?
Also what kind of kettlebells are you using? Are they (the kbs) your own? If so how many do you have and the sizes?
Thanks very much for all the advice everyone, I really appreciate it.
Rattlehead: adding in heavy training is a great idea and I do think that 5/3/1 Bodyweight would work very well. The issue I have is that I train at home and I’m really not interested in training full-time at a gym (mostly because of time constraints, but also convenience and finances and douchebags). I also have my heart set on following Pavel’s new routine (called Simple and Sinister - basically just Turkish get-ups and swings everyday) after I finish the 10,000 Swings.
Simple and Sinister isn’t like other kettlebell routines as it prioritises strength over conditioning: the one-arm swings are done as 5x10 and the Turkish get-ups are done as 5x1 and the focus for both is adding weight and I hope to rapidly progress to using 40kg and heavier. So although it is far from a traditional strength routine it is more on the strength end of the spectrum than many other routines. I also plan on supplementing it with low-rep weighted pull-ups and a low-rep upper body push exercise (yet to be decided - probably weighted dips or overhead press).
LoRez and theBird: I really like your ideas of cardio-intensive resistance training and sprinting. I think what I’ll do is drop my longer distance running training (it’s just not the priority right now) and instead do more HIIT-type stuff in the mornings. Alternating between sprints and complexes would work well I think.
Young n: I’m very clear on my goals: I want to lose fat, probably around 5kg. I’m completely happy with just maintaining everything else although I’d like to improve my lift technique (but that’s not something that will eat into my fatloss in any way). The ring dips are ok, I still have that nagging pec tightness/shoulder issue but it’s not too bad. In terms of kettlebells I have one 10kg, two 20kgs and one 28kg. I plan on buying a 40kg as soon as I’m ready to start working one in with the Simple and Sinister.
EDIT: Damn, I wrote out loads more but the forums ate it.
So a rough outline for a routine after 10,000 Swings could be:
Simple and Sinister every evening
Extra work on weekday mornings (alternating between heavy upper body, sprints and complexes)
Rest on weekend mornings
The only issue is that I’ll only be able to run this routine for 4 weeks before going to Australia for 4 weeks. While I’m out there I might focus a lot more on running and hit the gym once a week to maintain everything else, I really don’t want to waste time over there by going to the gym every day. Unless I can find a way to buy a kettlebell while I’m over there and sell it again before I leave, but that’ll be very difficult to co-ordinate lol.
Also I think I’m going to drop the calories to 2,200 as well as making these changes. I just need to kickstart some damn progress.
I’d be careful trying to make too many changes at once; it’s just easier to see how you respond to things if you’re a bit more patient and methodical. That being said, I did the exact same thing when I changed my diet and my training all at once a few weeks back, lol. Results are coming, so something is working. Considering I didn’t even take my own advice, take that for what it’s worth.
A 40kg kettlebell sounds like a decent load. All I’ve got is a 16 and 24 myself, and the 24 seemed pretty heavy last time I used it.
I think it will be good for you to get acclimated to that heavier weight. Are you already able to do TGUs with the 28kg one?
[quote]LoRez wrote:
I’d be careful trying to make too many changes at once; it’s just easier to see how you respond to things if you’re a bit more patient and methodical. That being said, I did the exact same thing when I changed my diet and my training all at once a few weeks back, lol. Results are coming, so something is working. Considering I didn’t even take my own advice, take that for what it’s worth.[/quote]
Yeah I completely agree with what you’re saying, it’s just I’m feeling quite impatient now, especially as the last 4 weeks haven’t seen any progress in terms of bodyfat. Having said that they have probably done a good job of acclimatising me for pushing myself harder: I definitely have an improved work capacity and I feel reasonably strong (by my standards - my OHP, dips, chins, TGU etc are all equal to the best they’ve ever been).
Another reason to push hard is because I’m not expecting to make much progress (if any) in Australia so I want to make a good chunk of progress before I go. It would be nice to get down to 94kg before I go (what I weighed after my cut last summer) and then just hold that weight in Australia, and then when I get back work on dropping a couple more kilos.
[quote]LoRez wrote:
A 40kg kettlebell sounds like a decent load. All I’ve got is a 16 and 24 myself, and the 24 seemed pretty heavy last time I used it.
I think it will be good for you to get acclimated to that heavier weight. Are you already able to do TGUs with the 28kg one?[/quote]
Yeah I can do 28kg TGUs, and I recently did 32kg TGUs when I went to a gym with a friend. My limiting factor at the moment is definitely technique rather than strength, so I’m really hoping that the frequent practice of S&S will lead to rapid progress.
10,000 Swings Day 18
Exercises
20kg Kettlebell Swing: 500 Total
Chin-Ups (BW plus 20kg): 30 Total
Time: 42:04
A reasonable time and I’m very happy with the load.
Inverted Rows
BW: 10-10-10
Band Pull-Aparts
Red Band: 20-20-20
Bodyweight: 97.0kg (mostly fasted)
Measurements:
15.25" Arms (Flexed, Cold)
25.5" Thighs (Unflexed, Cold)
I don’t think I’ve ever posted measurements before lol, I’ve always been embarrassed. Arms are at a 3-year low, but that’s to be expected with my current training style: they were consistently 16.5" when training in the gym with barbells and dumbbells. Thighs are about the same as they’ve always been.
Nutrition
2,295kcal
207g protein
I’ve worked out a new nutrition plan and this is what I’ll stick to. Also, from now on my recorded calories and protein includes veg and sauce.
10,000 Swings Day 19
Exercises
20kg Kettlebell Swings: 500 Total
Pistol Squats: 30 Total
Time: 54:17 - A pretty terrible time, but pistol squats are always slow and I feel that I pushed myself hard.
Nutrition
2,312kcal
197g protein
Bodyweight: 96.1kg - That worked quickly! Lol. Lightest I’ve been in probably 6 months.
I felt a little weak and dizzy today. I don’t think it’s because of lowering the calories, I think it’s because I’m still not over my illness. My right knee feels uncomfortable now I’m finished, I think pistol squats aren’t great for knee health.
Hey furo,
Good work getting through the 10k swing challenge. I just got through the program and thought it was great. You were brave to include a squat movement with all those swings. I considered it but after my first day of swings and presses I decided against it… maybe next time. How did you like this program? Would you do it again? Try anything different with it?
Paul
[quote]pabergin wrote:
Hey furo,
Good work getting through the 10k swing challenge. I just got through the program and thought it was great. You were brave to include a squat movement with all those swings. I considered it but after my first day of swings and presses I decided against it… maybe next time. How did you like this program? Would you do it again? Try anything different with it?
Paul[/quote]
Hey Paul,
Thanks a lot! Just one day left to go :).
I really liked the routine, although I think I should have focussed more on shortening the time taken rather than adding weight to the strength movements. It might be best to keep the weights constant through the whole period and purely work on shortening the time taken, I’m not sure.
I’d definitely consider doing it again, although I’d want to find a better lower body movement. I think it would be pretty ideal to do front squats but I don’t have a barbell at home: I think pistols didn’t work that well as a unilateral exercise and as balance is such a big component. Those factors took away from the ability to push myself I think.
How did you find it? What strength movements did you use? And what sort of times did you get? I feel like mine are very slow compared to others I’ve seen in the article thread.
By the way, is everyone else’s “Activity” section of their hub frozen? Mine hasn’t updated since around 17:30 on the 14th, is that a problem that everyone else is having? It’s making it difficult for me to keep up with what’s going on.
[quote]furo wrote:
By the way, is everyone else’s “Activity” section of their hub frozen? Mine hasn’t updated since around 17:30 on the 14th, is that a problem that everyone else is having? It’s making it difficult for me to keep up with what’s going on. [/quote]
Mine is.
I never use the hub. Actually, I stopped using it when I realized that if I replied to a thread from it, there was a 50/50 chance it just would disappear. So I access everything just via the menu up top and haven’t had issues.
Ok cool thanks LoRez.
10,000 Swings Day 20
Exercises
20kg Kettlebell Swings: 500
Ring Dips (Bodyweight Only): 30 Total
Time: 44:30
Nutrition
Unknown - went to a friend’s fancy dinner. Tried to restrain myself though.
Bodyweight: 95.9kg
Well that’s me completed the 10,000 Swing challenge. I didn’t really go out with a bang lol - a very average time and the same load I started with (although I’m still not over my illness).
Overall this routine has worked quite well for me - I didn’t lose as much fat as I hoped, but it definitely improved my work capacity and it quickly returned my strength to pre-revision baseline. I’ll take tomorrow off then start Simple and Sinister on Sunday.
[quote]furo wrote:
Well that’s me completed the 10,000 Swing challenge. I didn’t really go out with a bang lol - a very average time and the same load I started with (although I’m still not over my illness).
[/quote]
Well done.
tweet
[quote]furo wrote:
[quote]pabergin wrote:
Hey furo,
Good work getting through the 10k swing challenge. I just got through the program and thought it was great. You were brave to include a squat movement with all those swings. I considered it but after my first day of swings and presses I decided against it… maybe next time. How did you like this program? Would you do it again? Try anything different with it?
Paul[/quote]
Hey Paul,
Thanks a lot! Just one day left to go :).
I really liked the routine, although I think I should have focussed more on shortening the time taken rather than adding weight to the strength movements. It might be best to keep the weights constant through the whole period and purely work on shortening the time taken, I’m not sure.
I’d definitely consider doing it again, although I’d want to find a better lower body movement. I think it would be pretty ideal to do front squats but I don’t have a barbell at home: I think pistols didn’t work that well as a unilateral exercise and as balance is such a big component. Those factors took away from the ability to push myself I think.
How did you find it? What strength movements did you use? And what sort of times did you get? I feel like mine are very slow compared to others I’ve seen in the article thread.
[/quote]
I really enjoyed this program. I had gotten really out of shape right before starting it, I literally would get winded going up the three flights of stairs to my house. Lucky for me, Dan John invented this program and I was ready to change things up training wise.
I used chins, pull ups, paused reverse grip bench press, and paused behind the neck press. I chose the presses according to a combination of my strength and aesthetic goals.
I kept the weights constant. I added reps when they were there to be taken. I thought increasing reps and decreasing time would be best for fat loss.
My starting times were in the mid 50s. But my final workout was about 27 minutes.
I’m pleased with the results of this program and have started Dan John’s 18 week protocol which ends with 6 weeks of swings (up to 500 a day again). I lost weight, feel better, move faster, improved my presses. However, since I didn’t squat or dead lift during the program I didn’t see any improvement there.
Rest Day
Nutrition
2,300kcal
207g protein
Bodyweight: 96.2kg
Today I was visiting a friend in Oxford and I consider it a huge victory that I managed to stick with my diet plan. I played squash and my right shoulder really gave me bother, and I think it’s still due to imbalances that haven’t been fully corrected (due to my training when I started).
So I’ve decided on my new routine, starting from tomorrow:
Pavel’s Fighter Pull-Up Routine every morning
Simple and Sinister every evening
I’ve thought about LoRez’s advice not to make too many changes at once so I’m keeping the sprinting/complexes idea in my back pocket so I can use them if my fatloss stalls. Hopefully the pull-up routine and a full month off pressing will help with my shoulder. I’ll do the pull-ups on rings - I have a tree in my front garden and I haven’t had the courage to do them in front of the street but I really don’t care what passers by think lol. My focus on the pull-ups will be on controlling them well and squeezing at the top - bodybuilder style. The aim is to build up the musculature to support my shoulders so I think it makes sense to do them that way.
Thanks theBird!
Ah that’s great to hear pabergin, I’m glad it worked well for you. I’m following your log now!
Simple and Sinister Day 1
Morning Training
Ring Pull-Ups: 5,4,3,2,1 - Damn these are way harder than I thought they’d be!
Evening Training
Single Arm Swings: 5 sets of 10 with 20kg - These weren’t heavy enough, I’ll start working in the 28kg tomorrow.
Turkish Get-Ups: 5 sets of 1 with 20kg - These were about right, I won’t work the 28kg in for a week at least.
Nutrition
2,295kcal
199g protein
Bodyweight: 96.9kg (mostly fasted) - Why has this gone back up?? I can only hope it’s because I drank a lot of water.
My right shoulder still feels dodgy, so I did some rehab type stuff. Pull-aparts, face-pulls and lacrosse ball work. I won’t bother logging it though.
Simple and Sinister Day 2
Morning Training
Ring Pull-Ups: 5,4,3,2,2 - It was raining torrentially so I hung these from my doorframe bar and that actually worked although I had to hold my legs out straight in front of me. I’ll probably stick with doing them like that for convenience - setting them up outside every morning would be a hassle.
Evening Training
Single Arm Swings (5x10): 4 sets with 20kg, 1 set with 28kg
Turkish Get-Ups (5x1): 5 sets with 20kg - I could go heavier on these, but I want to nail my technique first.
Nutrition
2,300kcal
207g protein
Bodyweight: 96.5kg - Not quite sure what’s going on, the 95.9kg must have been a fluke.
I’m really liking this right now.
Keep up the good work.
I’m following your log.