Due to the pain in my neck, left trap specifically, I have decided to take the night off from lifting. Doing plenty of mobility work and therapy on my back today but the pain persists so for caution and safe lifting it’s rest and recuperation for the rest of today.
Have done a ton of deep tissue work around my left trap and shoulder the past couple of days. So, I was able to lift tonight because I worked most of the tension out of the traumatized muscles in my back.
T-Handle Swings:
100 x 2 x 20
Safety Bar Squats:
155 x 10
245 x 5
335 x 3
491 x 1(RAW w/ belt)
Fat Gripz Close Grip Bench Press:
135 x 10
185 x 5
225 x 1
265 x 1(Felt much better than a couple of nights ago)
211 1/2
Standing Crunches:
80 x 20
Will continue to do a ton of mobility work for my trap area as well as the usual mobility work on my back, hips, and legs tonight.
SSB squatting with that amount of weight is very impressive…I know I would double over and fall on my head.
Thanks Matty.
Tonight the moon must have been waning because my performance certainly was. My strength was off and the numbers proved it.
T-Handle Swings:
100 x 2 x 20
Safety Bar Squats:(RAW)
155 x 10
245 x 5
335 x 3
495 x Fail
Fat Gripz Bench Press:
135 x 10
185 x 5
225 x 1
255 x 1
My energy was messed up. I hate failing on any squat. I think I wasn’t tight enough or focused enough but whatever the weight just would not go up. My descent was controlled and felt good, then I was coming out of the hole up to about a half squat and that was the end of my assent so I had to dump the weight. It’s been three weeks of progressively heavy lifting and next week is a deload which is must needed. The bench was crazy and felt like a ton even though I just did 10 pounds more for a close grip the night before. Live to fight another day. At least I didn’t irritate any injury.
[quote]gorillavanilla wrote:
At least I didn’t irritate any injury. [/quote]
That counts for a lot. Good work brother ape!
Considering doing an odd change up for the next 4 weeks beginning tomorrow. I will continue to do the Bulgarian routine for basic lifting however I am going to include T-Handle swings between sets to really increase my conditioning physical abilities. My goal is to do 500 swings per lifting day to total 10,000 swings at the conclusion of four weeks. I will be using my 100 lbs T-Handle set up so the swinging will be a brutal addition to my lifting program. The destruction and rebuilding should be awesome. I’m thinking I will have to up my caloric intake and keep it lean but I will experiment with keeping things the way they are diet wise until I notice the need for a change.
One bonus is I think I will get my wife to join me in the challenge but she will use our 25 lbs kettlebell.
Managed to get up and get my wife going as well for some swinging(Ha!).
T-Handle Swings:
100 lbs x 7 sets x 25 reps
Wife:
Kettlebell Swings:
25 lbs x 8 sets x 25 reps
I felt really solid and energized after swinging and my forearms were worked very well. My wife enjoyed the swings and felt energized as well. We played some music, talked between sets, and it was meaningful time together we shared in an odd moment where both of our children were asleep so it was just us.
The challenge for the rest of today will be to reach 500 swings without dying and get normal activities completed, plus I will be lifting later too.
I’m liking KB swings as well, but at half the weight you are using.
I think they help translate to deadlift lockouts, and reversing out of the squat hole. JMHO.
Cool that you AND your wife are swingers now. 
So, I did 100 swings with 100 lbs when I came home from work and my wife did 100 swings with her 25 lbs kettlebell. The swings had me swole all day. The blood volume pump is great and my grip is getting worked too. Tonight I did another 9 sets of swings between lifting and things moved nicely to begin the deload week.
T-Handle Swings:
100 lbs x 9 sets x 25 reps
Squats:
135 x 10
225 x5
315 x 3 sets x 5 reps
Close Grip Bench Press:
135 x 10
185 x 5
205 x 4 sets x 5 reps
Standing Crunches:
80 lbs x 15
I don’t know how I’m going to lift heavy next week and continue to do swings but the challenge is there so yippie kay yay! Everything was light and as easy as can be imagined with the swinging/lifting combination happening.
Did 8 sets of 25 reps with a 100 lbs T-Handle this morning and my wife did 10 sets of 25 reps with 25 lbs kettlebell. My 3 year old also did swings with her 5 lbs kettlebell but I didn’t keep count. A good morning overall.
[quote]gorillavanilla wrote:
we shared in an odd moment where both of our children were asleep so it was just us.
[/quote]
Odd? PIITB odd? I’ve been trying tequila, but may invest in some kettleballs if you swear by it!
sen say-Loved the song,very nice.
Today I did 100 swings with 100 lbs with my T-Handle upon coming home from work. I had a very physical day at work with a new account requiring a lot of hedge trimming and other yard work. My shoulders were fried after work. So, I lifted and did more swings. My wife did another 250 swings with 25 lbs tonight for a total of 500 swings.
T-Handle Swings:
100 lbs x 8 sets x 25 reps(Total of 500 swings-did the 8 sets btwn lifting sets tonight)
Front Squats:
135 x 10
185 x 5
225 x 3
275 x 3 x 3
Standing Overhead Press:
135 x 3 x 5
Fat Gripz Close Grip Bench Press:
135 x 6
185 x 5
205 x 3 x 3
Body is wrecked but some electro muscle stimulation and a bit of rolling should have me ready to fire for tomorrow.
I’m trying to get to 250x5 on front squats…any tips? I just started doing them 2x a week, today I did 250x2. Also, with your swings, are you trying to get some fat loss?
Chobbs-You most likely already know but remember to keep your core extremely tight, keep the elbows up as much as possible, comfortable hand grip is important, and make an effort to sit back as much as possible for the whole movement. I like to go ATG and find the deep front squat to work the body the best that way. I’m not really trying for fat loss with the swings but more for the conditioning and body strength carryover. I want to up my work capacity with the T-Handle swings so I am in extremely great shape.
I have GOT to stop avoiding front squats…
Mattty-There’s nothing like handling the weight on top of your chest and shoulders and driving through the iron with all of your might.
Got back to the grind today. Yesterday my wife and I decided to rest because our schedule was whacky and we both felt like we’d been run over by tanks. Today went pretty well and my wife did 500 swings with a 25 lbs kettlebell and I did 500 swings with my t-handle with100 lbs.
T-Handle Swings:
100 lbs x 2 x 25(4 more sets while btwn lifting sets-16 sets earlier today-same weight)
Safety Bar Squats:(RAW)
155 x 10
245 x 5
315 x 3 sets x 5 reps
Fat Gripz Bench Press:
135 x 10
185 x 5
205 lbs x 3 x 5
Standing Crunches:
80 x 15
Finding my abs, obliques, seratus, and intercostals are extremely sore throughout the day due to the heavy t-handle swinging. I hope this beating my core is taking will pay off in increased strength in the area and I think it will.
500 swings with 100 pds. is serious work. I give you credit for trying it, I wouldn’t last three days before burning out.
I think I’ve been swinging wrong. I throw those puppies over my head. Should be just bringing them up chest high.