Hi all I’m new to this. Been lifting for nearly a year and have somewhat stagnated in my performance. I’m not ripped. I’m 5’8" and weigh around 92kg. I have a bit of a belly on me but have strong legs and getting stronger up top. I started the 10k kettle bell challenge two days ago (Monday 15th) I will post my progression each day.
I will be doing this 4 days per week for 5 weeks. I have 9 hours rest ( I work in an office!) then my usual workout in the evening.
Feel free to add any comments!
Day 1!
started at 7am. Time taken 48 minutes and 46 seconds.
Kettle bell - 24kg
Strength performed - Front squat at 70kg
I struggled a lot on this day. I was hyperextending my back too much causing a lot of pain. That with the un-denying pain in my hands as they were shredded.
Day 2!
Again started at 7am. Time taken 38 minutes and 2 seconds.
Kettle bell - 24kg
Strength performed - Pull ups
I started the day exactly how I shouldn’t. I had it set in my head I was going to struggle, and well. I didn’t. My back felt good. To help my hands a wrapped one sheet of tissue paper around the kettle bell and used chalk. My only saving grace! But as you can see I shaved a little over 10 minutes off my time. I know this was to be expected though as the pull ups were easier.
I have taken today off (Wednesday) and will get back on the grind stone tomorrow with most probably 60kg military press 
Welcome from a fellow kettlebell enthusiast (among other things).
I’m certainly no expert, but I’ve toyed around with many different things.
Keep posting. I will offer constructive comments when needed as I watch your progress.
That’s great thanks.
Day 3 tomorrow. Change of plan, think I may do weighted dips instead of military press.
I completed the 10,000 Swing Challenge back in May and you have picked a GREAT workout. Pull Up and Dip Days will be your best friend during this challenge. The front squat and overhead pressing days (if you choose) will be your toughest but yet most rewarding days. Good luck and I will be following along!
Rite well day three went without a hitch. I started off doing weighted dips with a 15kg plate. But as my friend wanted to have a go too. We decided to do another day of pullups. No ideal but getting the belt on and off was a pain.
Anyway. Today 18/09/14
24KG kettle bell
Pull ups
Completed in 35mins and 36 seconds
Getting into the groove now. Back is still a little sore at times. Must keep my core tight!!!
Rite will start by saying that yesterday I did this at 5:30 PM instead of the morning.
On to day 4! 19/09/14
Time start 7 am
Time taken 38 mins 16 seconds
24KG kettle bell
70KG front squat
Over the moon with the time. Nearly 12 minutes off Mondays time. I’m enjoying this so far. My hands are taking a beating. My back was good today, and I’m learning more and more just how much I can push myself. Onto next week. Monday I may try Military press. Finally!!
Day 5 22-09-14 - Start time 7:00am
Kettle bell - 24kg
Standing Barbell Shoulder Press (OHP) - 60kg
Time taken - 33mins and 46 seconds
Today went great. Far better than expected. I had a good solid day of rest yesterday.And it paid off. It got to the point that I wasn’t bothering to use all of my break time between sets. Just going by how I felt. I’ve been working out my percentages and think I need to add around 20kg on to my front squat.
Don’t know what came over me today but I felt unstoppable. Hands are shredded to hell but nothing a little Zink oxide tape cant help. I just hope it stays this well.
Not sure what to do tomorrow…any idea’s? I’m thinking either pull up’s or standard dips with a 2:3:5 ratio.
Either pull-ups or dips with the 2:3:5 ratio would certainly be a good option. Also try doing push-ups with either an 8:10:12 ratio or 10:15:20 if you are wanting to try something different with higher reps involved. I’ve done both of the push-up ratios and got a great workout from it. I wish I would have done bench press as well during my time with the challenge but realized I would lose a lot of time with setting up properly for the bench press. Just shooting some suggestions out to you. Looks like you are hitting some good times this early in the challenge.
Hi thanks. Just trying to hammer through it at the moment.
Cheers for the ideas though! Going to give the dips a good go tomorrow.
Day 6! - 23/09/14
Time start 7:00am
Front squat - 80kg
Kettle bell - 24kg
Time taken 42mins 16 seconds
Ok so I went in with the intention of doing dips in a 2:3:5 ratio. But when I arrived, someone was doing a PT session around the dip station. So I decided to take the plunge and do another front squat session. This time adding 10kg on to the amount compared to my last session.
I had a crap night sleep, done far too much down the gym yesterday evening and really felt the difference this morning with the extra 10kg. Not only was I nearly 9 minutes slower compared to my last front squat. But I was very gassed by the end. To the point I had a head ache. Got home, showered and had some oats with a protein shake, and I feel fine again now.
I really need to learn to listen to my body and stop when its had enough. Still, I’m glad I finished today and added the extra weight. Will do 80kg for a couple more sessions then bump up to 90kg which is what I feel I should be on.
Day 7! - 25/09/14
Kettle bell - 24kg
Body weight Dips - 2:3:5 ratio
Start time 7:00 am
Time taken 39 min and 30 seconds
Well today was crap! Started off okay, but the dips soon began to hurt the back of my elbow going up through my tricep into my shoulder. The dipping station my gym has is probably too wide for me, and I’ve noticed when I get off the station I get a shooting pain in my left arm. But being stubborn I carried on and finished it. Its aching now, but not like it was.
Also some chap down the gym kept chatting to me, slowing me down! Whilst this was a pain in the butt, I suppose I made full use of the rest periods which helped my arm somewhat.
Time was acceptable, but a lot slower that I would of liked for this movement. But still glad I averaged less than 8 minutes per round including breaks.
Will rest now until this evening where I may do another smaller circuit. Then on to tomorrow. Debating whether to try goblet squats… We shall see!!
Day 8 - 26/09/14
Kettle Bell - 24kg
OHP - 60kg
Start 7:00am
Time taken - 37 mins 42 seconds
This is really starting to take its toll on me. Crap nights sleep. I literally woke up, had a quick wash etc and then hit the gym. No food, no drink, straight down the gym. I felt very lethargic this morning. Not really in the mood. But still, I carried on and completed it in 37 minutes which I’m happy with.
I’m starting to come up to the mid way point where I think I will start to struggle, mentally at least. I’m constantly watching the clock to get I done as quick as possible, but not using my breaks correctly is taking its toll on my left shoulder.
As well as doing workouts in the evening too, my arms hurt!
Still must stay positive! 2 weeks down and 3 to go. 4,000 kettle bell swings and 240 strength movements done. Two more days and I’ll be past half way…
Day 9 - 29/09/14
Kettle bell - 24kg
Goblet squat - 44kg dumbbell
Time taken - 35mins 37 seconds
Okay well it finally happened. I did my goblet squats, and I was gassed after the first round! By far the most exhausting thing was getting the 44kg dumbbell up to near head height straight after the swings. So to help out I used a 18" box to put the kettle bell on. This allowed me to squat down and pick it up in one swift movement.
After 2 full weeks of swings and strength I did some squats, bench and dead lift on Saturday, and I’ve noticed a difference on my bench. Don’t want to get too excited, but as soon as I have finished this programme, I will be smashing a few pb’s. Really getting in to the swing of things (no pun intended!) My back feels good, my hands are toughening up and my strength is increasing.
I will do pull ups tomorrow, then front squat Thursday hopefully going up to 90kg! Also I want to go up 2-4kg on OHP. Fingers crossed!
Day 10 - 30/09/14
Kettle bell - 24kg
Body weight pull ups
Start time 7:00am
Time taken - 35mins 02secs
Well I’ve hit the half way point and I must say I’m pretty chuffed with myself. I am the type of person that gives up easy if I’m honest. Still 10 more days to go but I will remain positive.
Today went well, I rested well between rounds and it paid off. I only used chalk today and my hands feel shredded again, but never mind. Pull ups didn’t feel as easy as I would of hoped, but that’s probably because I did some upper body work last night.
Day off tomorrow, though I may do a circuit in the evening. Then on to day 11 where I am hoping to do 90kg front squats. I think I may be being a little ambitious, but I’ll never know until I try!!
Watch this space!
Day 11 - 02/10/14
Start time : 7:10
Time taken : 38 mins 56 seconds
Kettle bell - 24kg
Front squat - 90kg
Well today went perfectly if you ask me. I woke up at 6:30, quick wash etc then downstairs for a quick cup of black coffee. Down the gym for 6:50 and spent 10 mins having a good stretch. Did a few warm up squats, first with the bar, second with 70 kg and third 1 rep at 90.
Workout time
Well I bit the bullet and chucked another 10 kg on to the bar. And well, it felt pretty good if I’m honest. Don’t get me wrong it was hard work. I took it steady making sure every rep was clean and it paid off. My time slowed down a little, but I finished it in under 40 mins, which I’m pleased about.
All in all today went well. Today was the first day though I just sat down for a few minutes after where I was so gassed. The extra weight made a difference but it was good. Another plus is that my kettle bell swings went perfect. No back pain at all. Flew though all sets, and my hands are good.
I’m starting to feel the difference now and can tell I’m getting stronger.
On to tomorrow for OHP!
Strong work, keep grinding
Well today has been great all around. Went up on my front squats as well as keeping my time down. So i decided to go and do some light work this evening with a friend. Well what i thought was light lol.
I had a pretty crappy day at work so was amped for the gym and boy did it show!
I upped my PR on incline dumbbell to 40kg for 5 reps and also got my 1 rep max up to 150kg on back squat.
Here’s my workout from Fitocracy!
Dumbbell Bench Press
14 kg x 10 reps
30 kg x 8 reps
34 kg x 6 reps
38 kg x 6 reps
Barbell Bench Press
50 kg x 10 reps
60 kg x 8 reps
70 kg x 6 reps
80 kg x 4 reps
90 kg x 2 reps
100 kg x 2 reps
Incline Dumbbell Bench Press
30 kg x 10 reps
32 kg x 8 reps
34 kg x 6 reps
36 kg x 4 reps
40 kg x 5 reps (PR)
Barbell Squat
70 kg x 10 reps
90 kg x 8 reps
100 kg x 6 reps
120 kg x 4 reps
140 kg x 2 reps
150 kg x 1 reps (PR)
Running (treadmill)
00:10:00 | 1850 m (PR)
Had my ZMA and now its time for some quality sleep!! Up nice and early for day 12.
Day 12 - 03/10/14
Start time : 7:00 am
Time taken : 34 mins 28 seconds
Kettle bell - 24 kg
OHP - 60 kg
Woke up in a great mood after yesterday, my knee is giving me grief though so I wore a knee sleeve and got going to the gym. Was in a bit of a mad rush this morning getting everything ready and forgot to stretch. I want to try and stretch my hip flexors every time for a while just to keep them loose. But none the less I got set up and began my work out.
I started off just doing a couple of sets of OHP to see what weight felt comfortable. I didn’t feel like I could press over 60 kg so I stuck with that. I’m really starting to get in a groove with the swings, they are becoming easier day by day. Don’t get me wrong my grip is still being tested and my forearms and grip is on fire after the 50 swings!
Time wise everything was good. Breaks were short and felt fine and the overall time I was happy with. I can’t help feel though sort of mid way through I felt I should of stuck that extra 4 kg on!! Never mind though. Will see next week how I feel and may add the extra 4-6 kg.
That time of the week now. No swings now until Monday. Only 2 weeks left so fingers crossed everything stays well and I remain injury free.
Well yesterday (Friday) went crap. I hurt my knee a few days ago and ha found that the swings are making it hurt even more so Friday evening I decided to go down and spend 45 minutes or so just stretching.
Saturday 04/10/14
Woke up today with the intention of doing some work but as it was cancelled I decided to hit the gym!
Wrapped up my knee, had a pre workout and made my way down.
Wasn’t sure what I wanted to do but I decided to max my front squa. I know I know not the best idea with a bad knee. But strapped up it felt great.
Anyway started off with a few sets of 4 and worked up to singles. With a max of 120kg!! That’s three PB’s smashed this week.
I moved on to a few sets of back squat, but my leg started hurting so I give that up. Finished up with 8 sets of bench. Happy days!!
Day 13 05/10/14
Start time 9:45
Time taken 35 mins 02 seconds
Kettle bell 24kg
OHP 60kg
Had to do Monday’s workout today (Sunday) as I am out from 7 am until around 9:00 PM tomorrow. I went ott I think. I only added 4kg on to the OHP but after 1 set I was struggling. I dropped it back down to 60kg and finished the other 4 rounds.
Rounds went fine, press was good for the rest, but my knee is giving me real grief today. Think a rest will be good tomorrow and I’ve been down the gym everyday this week. Twice a day for three days.
Still will rest tomorrow and back to the grindstone on Tuesday morning.
Thinking Goblet squats for Tuesday but will see how my knee is.
Have a good weekend all!
