[quote]furo wrote:
Or what about bottoms up overhead press? Would that work? I could do some of them every morning.
[/quote]
If you were to do something like what your asking then I would go with something like . . .
Your pull ups supersetted with regular grip 1 arm KB overhead press,
And bottoms up grip with the Turkish Get Ups during Simple and Sinister.
But there are better options than that.
“Knowing” you, I would assume that you would want to do the pull up/KB press as a daily thing, which you could but I would want you to go heavy on the KB press and not heavy but “challenging” on the bottoms up TGUs.
And I would not want you going heavy on the KB press everyday.
I could keep throwing ideas at you but the whole point of your training is to keep it SIMPLE (& sinister).
Sorry if I’m not making sense.
If you got any questions feel free to ask.[/quote]
Thanks for the advice
I’m quite keen to do the basic Simple and Sinister without modifying it, because I’m really bad at tweaking things and I want to just run an official routine for a good length of time and see where that takes me. So I don’t want to replace the TGUs with bottoms up TGUs. Also I want to perfect my technique on the basic movement before I make it any more challenging. So that’s why I thought bottoms up KB press might be a good alternative to bottoms up TGU.
Rest Day
It’s meant to be a pull-up rest day, and I’m going to rest from Simple and Sinister too. I’ve got my first night shift tonight: 9pm to 9am so I think it’s best to take it easy.
Nutrition
Unknown, too much. I have a friend visiting so I haven’t been keeping track.
Afternoon Training
Ring Pull-Ups: 7,6,5,4,3 - Rep PR
Single Arm Swings (5x10): all 5 sets with 28kg - Technique PR (if such a thing exists)
Turkish Get-Ups (5x1): 3 sets with 20kg, 2 sets with 28kg - Load/Volume PR
Nutrition
Roughly 200g protein and 2,300kcal. I didn’t fully calculate it.
Bodyweight: 95.5kg - Very happy with this as the last few days haven’t been great diet-wise.
I only managed to sleep for 1 hour after my night shift as I really struggle to sleep during the day, so I wasn’t feeling very energetic for this session. I’m very happy and surprised that all 3 exercises went so well.
Morning Training - Had the morning off because of my night shift.
Band Tricep Punchdowns: 100 - I got these from a Clint Darden video. The aim was to get blood to my tricep tendons, as they’ve been acting up recently.
Ring Pull-Ups: 7,6,5,4,4
Single Arm Swings (5x10): all 5 sets with 28kg - I shouldn’t ever need to use 20kg on these again, as 28kg feels smooth now.
Turkish Get-Ups (5x1): skipped - triceps tendon didn’t feel right
Nutrition
2526kcal
68g protein (!!!) Well that was terrible. I ate a couple of sandwiches without realising how terrible their macros were. Rooky mistake.
[quote]furo wrote: Morning Training - Had the morning off because of my night shift.
Band Tricep Punchdowns: 100 - I got these from a Clint Darden video. The aim was to get blood to my tricep tendons, as they’ve been acting up recently.
[/quote]
Hmm… What did Clint say about them? If I’m having elbow tricep tendon issues, band pushdowns usually exacerbate the issue.
[quote]furo wrote: Morning Training - Had the morning off because of my night shift.
Band Tricep Punchdowns: 100 - I got these from a Clint Darden video. The aim was to get blood to my tricep tendons, as they’ve been acting up recently.
[/quote]
Hmm… What did Clint say about them? If I’m having elbow tricep tendon issues, band pushdowns usually exacerbate the issue.[/quote]
They’re actually “punchdowns” not pushdowns (confusing term lol). Basically, like the name says, you just hold the band and punch down - it’s a movement very similar to doing a dip. He recommends them as a main tricep movement for low reps and using strong band, but I did high reps just to get blood flowing. He says they mimic pressing more than pushdowns and so have more carryover to bench etc, but they don’t eat into your recovery on your main lifts like some sort of pressing would.
They felt quite good tbh, definitely didn’t hurt my tendon at all and normal pushdowns do.
[quote]young n wrote:
Congrats on the pull ups.
I’m rooting for you to get to a 40+ kg bell, and no need to rush to it.
Stay strong brother[/quote]
Thanks a lot man! Yeah slow and steady is my motto at the moment :).
I only have 10kg, 20kg and 28kg kettlebells. I can’t decide which weight I should go for next - I don’t have much cash so I’d rather not have to buy lots in smaller increments, but would getting a 40kg next be too much of a leap? I’m hoping if I work on completely nailing the movements with the 28kg the 40kg should be within reach, but I’d like to hear your thoughts.
I hate to say this and piss on your sunshine.
But in my opinion on this slow and steady path try to milk every kilo, every pound, every gram as best as you can.
I can assume that the 40 is well in your current range, but I know you could still benefit from the current 28 KB still.
An advanced trainee can get more out of 10 lb DB curls than a novice can while attempting to curl 135 lb BB in the squat rack.
Sorry, I hope it doesn’t come off as me shooting you down.
I’m actually rooting for ya.
Thanks MaazerSmiit, I’ll make it my next purchase.
Haha young n stop worrying about offending me, I appreciate your advice!
Yeah my plan is to use the 28kg for as long as I can before moving up a weight. I was just wondering if you thought the jump between 28kg and 40kg is too great when the time comes, and if I’d need an intermediate weight.
[quote]MaazerSmiit wrote:
I reckon you could get 5 x 10 with a 40kg kb two handed at the moment no problem, but slow and steady is a solid plan[/quote]
[quote]furo wrote:
Thanks MaazerSmiit, I’ll make it my next purchase.[/quote]
Your question has been answered.
[quote]furo wrote:
Haha young n stop worrying about offending me, I appreciate your advice!
Yeah my plan is to use the 28kg for as long as I can before moving up a weight. I was just wondering if you thought the jump between 28kg and 40kg is too great when the time comes, and if I’d need an intermediate weight.[/quote]
Go for it, get the 40.
As a side question, I’m sure you know how to swing a bell. But do you “use” your lats on the movement? Have you noticed a more powerful “throw” when you pull/swing it down?
And how is the packing your shoulder and all the side to side imbalances going, if any? I know you said that I would be the first person you would tell.
=)
[quote]young n wrote:
As a side question, I’m sure you know how to swing a bell. But do you “use” your lats on the movement? Have you noticed a more powerful “throw” when you pull/swing it down?[/quote]
I’m definitely getting the lat involvement more than I have in the past, but it’s far from perfect. I think it will just take time. When I’m a bit better I’ll post up a video here for critiquing if that’s ok?
[quote]young n wrote:
And how is the packing your shoulder and all the side to side imbalances going, if any? I know you said that I would be the first person you would tell.
=)[/quote]
I’ve had no issues at all so far. I don’t think I’ve mastered the shoulder packing, but I haven’t had any problems.
In fact my lower back is probably feeling the best it ever has, I think the anti-rotation aspect of the one-arm swings has really helped to strengthen it.
Still enjoying the log, and I just thought I’d weigh in a bit on the next bell question.
As someone who owns both a 28 and 32kg bell, and also someone who has hit the simple standards with the 32kg bell, I would say go for the 40. Especially if your main kettlebell goals are to follow programs like S & S.
I would recommend really working the 28 over before stepping up, though. If it were me, I’d want to be able to do the 100 swings in under 5 minutes any day of the week (not every day, but on any given day you should be able to hit it if you want to). I’d also want my get ups down to 7 or 8 minutes, or to be able to do get ups for much longer than 10 minutes without stopping other than to switch sides.
When I was working the program earlier this year, the get up was my better movement. I could have moved up to the 40, but I wasn’t ready to make the purchase. So I started making the get ups more difficult by doing an unsupported floor press before each get up. Same with the negatives. I would also switch between doing them really slow and doing them faster (but not crazy fast).
I’m glad you’re enjoying the program. I agree with your sentiments, I never felt better in terms of all around fitness and looseness than when I did that program. I will be returning to it over and over again.
Still enjoying the log, and I just thought I’d weigh in a bit on the next bell question.
As someone who owns both a 28 and 32kg bell, and also someone who has hit the simple standards with the 32kg bell, I would say go for the 40. Especially if your main kettlebell goals are to follow programs like S & S.
I would recommend really working the 28 over before stepping up, though. If it were me, I’d want to be able to do the 100 swings in under 5 minutes any day of the week (not every day, but on any given day you should be able to hit it if you want to). I’d also want my get ups down to 7 or 8 minutes, or to be able to do get ups for much longer than 10 minutes without stopping other than to switch sides.
When I was working the program earlier this year, the get up was my better movement. I could have moved up to the 40, but I wasn’t ready to make the purchase. So I started making the get ups more difficult by doing an unsupported floor press before each get up. Same with the negatives. I would also switch between doing them really slow and doing them faster (but not crazy fast).
I’m glad you’re enjoying the program. I agree with your sentiments, I never felt better in terms of all around fitness and looseness than when I did that program. I will be returning to it over and over again.[/quote]
Thanks bud
Ok great, I will definitely stick with the 28 until I’m completely comfortable with it and then move up to the 40. From now until August I’m going to be all over the place and I’ll be moving house, so I’ll probably even put off getting the 40 until I start work in August when I’m settled. That timing should work fine and I’m in no rush.
Evening Training
Ring Pull-Ups: 7,6,6,5,4 - These were tough, I’ll take tomorrow off them.
Single Arm Swings (5x10): all 5 sets with 28kg
Turkish Get-Ups (5x1): 1 sets with 20kg, 4 sets with 28kg - A PR, but the last rep on both hands almost went badly wrong.
Nutrition
Unknown - free lunch again. Damn drug reps.
I don’t think I’ve mentioned it but for a while now I’ve been getting knee pain with the TGUs. It’s the exact same pain I used to get with both barbell and pistol squats. I thought TGUs would be fine, as I can go really heavy on reverse barbell lunges no problem, but apparently not.
I’ve tried doing more and more warm-up work on my knees, but that hasn’t helped. I’ll start doing more mobility work, but that never helped before. So I’m not too sure what to do.