I’m in the UK and Jim’s site is literally only place to buy it, the other 2 I got from Amazon. Shipping cost me $50 which grieves me but I’ve had no end of value from the first 2 books like you in both my training and thinking.
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Squat focused session:
Hanging leg raises 1x12
SSB Squat
Bar x10
60kg x10
80kg x8
100kg x6
120kg x6x2
100kg x6
80kg x10
Superset with
BB RDL
Bar x10
70kg x10
90kg x8
120kg x8
150kg x2
1 leg RDL 28kg KB 2x10
Back extensions 3x12
Hanging leg raises 3x10
Bit of a mistake trying to superset squats and BB RDL however wanted to try it. Could have pushed the weight on squats more but still easing back into it
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Conditioning based day Livitnov style
20kg KB alternating between swings, ABC complex and front squat then sprint 30-40m did 8 rounds. Found that the ABC complex worked quite well with this doing one round on both sides then sprinting. Finished with 2 mile walk
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OHP day
Bar x10
30kg x8
40kg x8
50kg x5
60kg x3
50kg x3
65kg x5
50kg x8x2
Superset with
Swiss bar row
Bar x10
45kg x10
65kg x6x2
75kg x10
65kg x10x2
Unilateral Db floor press 25kg 2x10
Face pull 75 reps
Climbing EMOM KB snatch 20kg bell, started minute 1 with 4 reps per side ended up at 5 mins 12 per side which I couldn’t complete in time but finished.
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Trap Bar Deadlift Day
Trap Bar Deadlift:
Bar x10
77kg x8
97kg x8
127kg x6
167kg x2
177kg x5
147kg x8x2
Donkey Calf Raises 20kg 5x20
Lying Banded Leg curls 3x25
SSB Hatfield Split Squat 45kg 3x10
Hanging Leg Raises 2x10
Pallof Press 2x15
24kg KB Swings 100 reps at end of workout
20 min weighted vest walk
Felt pretty light headed doing the swings in between last few sets of the workout, as per the most recent 10,000 swings in a month article I don’t think I’d be able to do 50 unbroken swings using good form with a 24kg bell. Pretty tempted to do it post holiday still but more inline with the way it’s laid out in Dan’s “Attempts” book. Also think I’d need to eat prior to training.
Weight sitting at around 206lbs still, was planning to diet next week before I go away but think I’ll probably take next week off as well and just eat normally.
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Upper body accessory
Flat DB unilateral bench 32.5kg - 2x8,2x7
Weighted Pullups 7.5kg - 3x6
DB Kroc Row 32.5kg x31
Unilateral DB Skullcrusher 10kg - 3x10
Unilateral DB Side Lateral raise 10kg - 3x12
Swiss Bar Curls 5kg a side - 3x10
Banded Neck Extensions - 3x15
2 mile weighted vest walk
Happy with the DB press, right shoulder pain now non existent (only taken nearly a year) think it’s my triceps that are holding me back now the DB skullcrushers were challenging. Think that if I knock some of these out weekly along with DB floor press that should hopefully start to build it back up.
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Full body session, deadlift focus
Trap bar deadlift
Bar x10
77kg x8
97kg x5
127kg x5
147kg x5
162kg x2
177kg x7
137kg x8x3
Widowmaker 77kg x32
Superset with
Unilateral DB bench 32.5kg - 8, 8, 7
KB swings x65
Continuous Circuit
Weighted chins 16kg 3x6
Back extensions 3x12
DB lateral raise 10kg 50 reps - done in 3 sets
Trap band pullaparts 50 reps - done in 4 sets
1.5 mile weighted vest walk
Given it’s a diet break week thought I’d up the volume and intensity. Was planning to do a fran with swings, thrusters and chins but I was light headed after finishing up the widowmaker and accessory circuit, will do the planned fran tomorrow
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Conditioning day
Modified Fran of:
X21 24kg KB swings
X15 10kg DB Thrusters
X9 BW chins
X3 rounds
Done in just under 6 mins
Followed by x4 rounds of Livitnov, one round of swings and three rounds of snatches x6 each side
Followed by 3 incline sprints
Finished with mile long walk
Conditioning sucking more than usual at the moment
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Full body bench focus
Swiss bar bench
Bar x10
45kg x8
55kg x5
65kg x5
77.5kg x3
85kg x4
65kg x8x3
Superset with
Pull-ups 7.5kg - 6, 7, 7
BW pull-ups - 9, 9
KB assistance circuit 3 sets
28kg 1 leg RDL x10 each leg
24kg 1 leg goblet lunge x10 each leg
16kg 1 arm kneeling shoulder press x10 each side
Pullaparts x100
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Conditioning
x9 Livitnov rounds
x3 were KB swings
x3 KB snatches x6 each side
x3 ABC Complex each side
Sprints were around 50m, 20 minute walk post session
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Not sure if I’ll get chance to train tomorrow before I go away:
SSB Squat
Bar x10
40kg x8
60kg x5
80kg x5
100kg x5
125kg x8
90kg x3x8
Superset with
OHP
Bar x10
30kg x8
40kg x5
50kg x5
60kg x2
65kg x6
47.5kg x3x8
Swiss bar row 75kg 4x8
Pullaparts 50 reps
Will try and get an accessory day in tomorrow if I get chance. 5/3/1 book not arrived yet so decided to go for 10,000 swings in a month challenge when I get back
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Managed to get in 25 minutes this morning before work:
Hanging leg raise 1x12
Chins x50
Unilateral DB floor press 30kg 3x6
DB unilateral skullcrusher 10kg 2x12
KB swings x150
That’s me for a week, off to Dorset tomorrow for a weeks holiday. Planning to take some bands with me and have a couple of light sessions over the week.
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So back at it after a week off in holiday. Got in some hill sprints, full body band session and sea swim as well as a couple of days of 8+ miles of walking. Weather was decent and kids had a good time and it’s back to work on Monday for a rest.
5/3/1 forever book being delivered Friday as I had to pay £22 customs charges which I’d not considered. So deciding to embark on Dan Johns 10,000 KB swings in a month challenge.
Day one
Hanging leg raises 1x12
SSB squats:
Bar x10
40kg x5
60kg x5
80kg x5
100kg x5
130kg x5
110kg x5
90kg x5
500 KB swings:
16kg x105
20kg x105
24kg x230
28kg x60
Total weight swung = 10,980kg
Done in 50 minutes.
This was a challenging session after a week of eating too much and drinking (and weighing in 8lbs heavier this morning than when I left) also realised about 200 swings in I’m woefully unprepared for this. Not done more than 200 swings in a session before, form was pretty good for most of the first 400. Got back in the house and felt like my wrists were in a cast! Going forward I’m going to knock out 100-150 swings before doing anything else. Used the 16kg bell more than I’d like but this session is the minimum required and will increase the overall weight swung per session.
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10,000 KB in a month Day two
DOM’s crept up on me yesterday afternoon, didn’t anticipate the soreness.
KB Swings x500:
16kg x90
20kg x75
24kg x260
28kg x75
Total weight swung = 11,280kg
Swiss Bar Bench:
Bar x10
45kg x5
55kg x5
65kg x5
80kg x5
70kg x5
60kg x5
Band Pullaparts x100
Hanging Leg Raises 1x12
Session done in 48 minutes. Better session today, got more soreness coming on and a burst blood vessel in my hands. Walking like John Wayne and my right trap is sore af. Got to say though my form has been pretty good, main blocker is my grip and the sweat pissing off me but I’ve been chalking up
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3 mile weighted vest walk yesterday
10,000 KB Swings in a month Day three
Still sore af in my legs, cramped up in my sleep a couple of times last night which was fun
KB Swings x500:
16kg x70
20kg x100
24kg x230
28kg x100
Total weight swung = 11,440kg
Chins
BW 2x5
5kg x5
10kg x5
15kg x5
7.5kg x5
BW x5
KB Unilateral floor press
16kg 1x6
20kg 1x6
24kg 2x6
Band pullaparts - 3x10
Done in 48 mins
I love and hate this program at the same time.
Got more done with the 28’s today and less on 16’s so total weight going up.
The dom’s are not going away, probably not helped by the fact that I’m eating at a deficit. I’ve got calluses developing on my hands in places I’ve never had them before and the blood blisters have burst. I was absolutely pissing with sweat this morning, quite pleased the weather is a bit overcast. If it was hot I think I’d be doing the workouts in my pants. However, I can feel my body adapting and hardening to the demands I’m placing on it and the sense of this is immensely gratifying
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10,000 KB Swings in a month Day four
Soreness not as bad today
KB Swings x500
16kg x60
20kg x70
24kg x270
28kg x100
Total weight swung = 11,640kg
Trap Bar Deadlifts:
Bar x10
77kg x5
102kg x5
122kg x5
147kg x5
157kg x5
177kg x3 - planned 5, could have managed more
137kg 2x5
Donkey Calf Raises 10kg - 4x25
Done in 55 mins
Knew it was gonna be a battle combining with TBDL’s and it was which is why my topset went to ratshit really. Also why the session took longer. My blisters have blisters but it’s all part of the process. Looking forward to going again tomorrow.
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10,000 KB Swings in a month Day five
KB Swings x500
16kg x50
20kg x70
24kg x285
28kg x95
Total weight swung = 11,700kg
DB Z Press:
10kg 2x10
15kg 1x6
20kg 2x5
Kneeling 1 arm KB Press
16kg 1x6 (each arm)
20kg 3x6
BB Curls 7.5kg a side - 2x10
Interesting week that’s for sure, not too much in the way or soreness and calluses are starting to form over new blisters. I can barely make a fist but other than that I feel pretty good. Most of the holiday weight has shifted and weirdly I haven’t been massively hungry despite the fairly intense workouts. I know it’s not an accurate measure but my apple watch activity tracker has been burning over 500kcals per workout which is way over what it normally tells me I’ve done.
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10,000 KB swings in a month, Week 2, Day 6
KB swings x500
16kg x50
20kg x75
24kg x270
28kg x105
SSB Squats
Bar x10
40kg x5
60kg x5
85kg x5
105kg x5
132.5kg x5
115kg x5
95kg x5
Did this fasted, ate late last night and woke up this morning with the taste of lamb balti still in my mouth. Hands and wrist still sore but other than that everything is good
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10,000 KB swings in a month, week 2 session 7
KB swings x500
16kg x50
20kg x65
24kg x275
28kg x110
Managed to get a clean 25 rep 28kg set
Swiss bar bench
Bar x10
45kg x5
60kg x5
70kg x5
82.5kg x5
75kg x5
65kg x5
Banded Face pull x100
Bench was tough for the only reason I’m struggling to grip things so was struggling with the lift off of the bar. Also couldn’t do band pullaparts for the same reason
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10,000 KB swings in a month session 8
KB swings x500
16kg x45
20kg x65
24kg x250
28kg x140
Managed a 35 rep set using 24kg bell
Chins
BW 2x6
5kg 1x6
10kg 1x6
15kg 1x6
7.5kg 1x6
BW 1x6
KB 1 arm floor press
16kg 1x8
20kg 1x8
24kg 2x8
Band pullaparts 6x15
Struggled gripping the bar to do the chins but was ok once they got moving
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