I like the homemade kettle Bell
Simple and Sinister Day 45
Single Arm Swings (5x10): 28kg (8:49)
Turkish Get-Ups (2x1): 33kg
Bodyweight: 95.2kg
This was a good session, up until my second rep of TGUs when I felt something go in my troublesome right knee. It was a really weird spasming pain, so I finished that set and called it a day.
That knee has been an issue for a long time now. I’m hoping hitting it hard with my voodoo bands (when they arrive) will sort it, if not I’m just going to have to go and see a physio.
Thanks pabergin, it works better than I hoped!
Everything ok?
Yeah everything is fine! Thanks for asking.
I was travelling around a lot and got out of the habit of logging and just didn’t start again I guess.
Training is going well, I’ve been strapping two 5kg plates to my 28kg now and doing get-ups with 38kg so I’ve ordered the 40kg. My bodyweight is still going down: 93.8kg yesterday which is probably a 4 year low. Looking leaner, but still got a way to go.
Hope you’re doing well.
Update
I’ve been training with my 40kg for 3 days now. On the first 2 days I managed sloppy get-ups with it, and today I managed my first solid good technique get-up on both sides which I’m very happy about. It will take a long time to progress to being able to comfortably do all 5 reps though. I’m excited about mastering it.
I managed a set of 10 single handed swings on each hand on the first day, but it was such a struggle that I’ve decided to go back to the 28kg and wait until I’m stronger with that. The main limiting factor was the grip, and I was concentrating so hard on not letting go of the thing that the rest of my technique suffered.
My bodyweight seems relatively stable around the 95kg mark, which I’m happy with for now.
I’ve started adding in Gorilla rows every second day with the 40kg. I’m starting easy, doing 3x5, and will build up slowly.
I hope everyone is doing well!
Training has been very slow recently as I’ve been busy moving flat. I’ve mostly just been doing Turkish get-ups and cleans with the 40kg kettlebell. I won’t be doing much for the next couple of weeks as I’m all over the place going to a couple of weddings and visiting relatives, but I plan on logging routinely when that’s all done.
I met up with Rattlehead the other day which was really good.
Glad to hear things are going well and you’re still getting consistent (though perhaps not ideal due to busy life stuff) work in with the 40kg. One of these days I’m going to get one of those. I’m sure it will be fun and uncomfortable at the same time.
Also really cool you got to hang out with Rattlehead. That guy seems awesome.
Cheers,
brian
What he said 
I figured you’ll be back when you’ll be back.
Thanks guys. Yes booksbikesbeer I really like the 40kg (although cleans are quite painful lol). Haha yup LoRez, as the great man said: I’ll be back.
Been thinking a lot about a training plan going forward. I’ve been playing with the idea of adding in barbell training, or body weight, but what I’ve been doing seems to be working so it makes more sense to stick with it. Plus I started 2014 determined to do a better job of sticking to proper programmes, so I’ll most likely stick with Simple & Sinister. My current plan is to reduce the Turkish get up volume to just one set as I take ages getting through them, and once I start work I’ll experiment with morning training.
Simple and Sinister Day 46 (Yesterday)
One-Arm Swings
28kg: 5x10 (around 9:30min)
Turkish Get-Ups
40kg: 1x1
Bodyweight: around 97kg
Simple and Sinister Day 47
One-Arm Swings
28kg: 5x10 (around 9:30min)
40kg: 1x5 no straps; 5x5 with straps; 10x1 no straps
Turkish Get-Ups
40kg: 1x1
Bodyweight: around 97kg
I’m back to logging. As you can see, my time away from it was unproductive. I hope to make gains now.
How’s the new place?
Welcome back furo.
tweet
Simple and Sinister Day 48
One-Arm Swings
28kg: 5x10 (8:51min)
40kg: 5x1
Turkish Get-Up
40kg: 1x1
Bodyweight: 96.0kg
Yesterday was the first day I’ve tried 40kg swings with straps, and I did that to assess how well the one-arm swings work my upper back (which I’ve always been a little dubious about). Today I have a nice amount of DOMS, especially between my scapulae, so I’m happy with that.
LoRez: the new place is good thanks. My new flat is nicer that anything I’ve had before, and cheaper, so that’s a win-win. And the town seems pretty perfect really. It’s just sinking in that I’ve left all my friends of the past 6 years though.
theBird: thanks man!
Simple and Sinister Day 49
One-Arm Swings
28kg: 5x10 (8:47min)
40kg: 5x1
Turkish Get-Up
40kg: 1x1
Bodyweight: 96.5kg
My grip was feeling weak today, so I’m not going to do 40kg swings tomorrow and give it a bit of a rest. Everything else felt fine.
Conditioning Day
Today I did some conditioning with Rattlehead in the early afternoon (intervals with sled drags, farmers walks and swings) and then in the evening I did an hour of muay thai. I think I’m going to get into doing muay thai regularly, I really enjoyed it.
EDIT: And the conditioning work with Rattlehead was great too obvs! Hopefully we can make that a regular thing. See photo in his log for two pasty Scots as he says lol.
Simple and Sinister Day 50
One-Arm Swings
28kg: 5x10 (8:26min)
40kg: 5x1
Turkish Get-Up
28kg: 3x1
40kg: 2x1
I thought I’d celebrate my 50th S&S session by actually doing the 5 prescribed get-up reps instead of half (fifth) assing it lol.
My lats are sore today, and it must be from the reverse sled drags or possibly farmers walks I did with Rattlehead yesterday. The fact that such indirect work can cause DOMS means my lats must be really deconditioned. I don’t think that is the fault of S&S, but rather my inability to use my lats on the downswing, so today I concentrated hard on improving that aspect of my technique.
[b] Simple and Sinister Day 51
One-Arm Swings [/b]
40kg: 10x1
I’ve driven for 7 hours today so this is all I felt up to. I’m really excited about the new Planet of the Apes movie btw, love apes haha.
Nice job hitting 50 sessions. I’m impressed you’re working with a 40kg bell. My heaviest is 24kg. Do you start the TGU by pressing it out like a one-arm floor press?