Notes
That is all for today. Feeling under the weather so got in did the main work and left. I went off plan and hit a triple with the TM like I did last anchor. I also managed a rather easy PB for a single.
This 100% helped. I think from now I will use the belt more often for close to maximal weights for the added stability.
I was stubborn with my grip for ages. Not using them on RDLs was just silly though, the set time with a bar in your hand is so long. IIRC I got 5 or 6 more reps with the same weight when I started using straps on them.
Thanks. But I do feel like the belt should take most of the credit. 100% should have used the belt long ago.
@cdep89 agreed. Feel like my ego in that respect has been holding me back. Speaking of egos I messed around with the wraps today and spend WAY longer than an adult should figuring out how to use them
2.5 miles walk done in just under 48 Minutes ( nearly 3 minutes slower than last week)
Not much to report and not really fussed on the time today. Still feel under the weather, breathing was already hard as it is so adding a weight vest made those 48 minutes miserable so 3 minutes longer is something I am very happy with. Also my average heart rate was 11pm higher than last week despite not working as hard so that’s another sign my body is fighting something atm.
Seal rows: 2x15 with 16kg/35lbs +2x10 with 20kg/44lbs
Incline DB press: 2x10 with 17.5kg/38lbs
Tricep pushdown: 2x15 (all the above was done with every set supersetted with 30 reps of 16kg/35lbs KB swings)
Weighted Crunches: 50 total reps over 3 sets
NOTES
So today’s workout was easy (obviously). Not only is this a deload, it’s a deload with significantly lighter TMs.
As you probably noticed I did 12 sets of 30 swings which totals 360 reps. If you do the maths I am dieting ‘hard’ for the next 4 weeks so 4x7= 28. 10,000/28= 357ish so this is me adding in the 10,000 KB swings a month into the next 4 weeks. I chose a lighter KB just so I don’t overdo things. I feel like 10,000 swings added in with this weight still meets the purpose of the challenge and the purpose I have for doing them.
9 rounds of :
5 hip cleans with 32.5kg/72lbs
30 KB swings with 16kg/35lbs
2x45 KB swings to hit the 360 for the day
NOTES
Not much to say. Still feel like crap so unsure on whether today was a good session of work or if it just felt tiring due to my body being compromised.
Most likely will not be going MMA tonight due to illness but we will see how I feel after 10 hours of work
Deadlift: 92.5kg/204lbs x5 105kg/231lbs x5, 120kg/264lbs x1, 132.5kg/ 292lbs x1
(all sets suppersetted with 50 swings with 16kg/35lbs)
Bent over rows: 70kg/154lbs x8, 60kg/132lbs x12,10 and 40kg/88lbs x20
(all sets suppersetted with 40 swings with 16kg/35lbs)
DB bench press: 20kg/44lbs x20 and 15kg/33lbs x30
Leg extensions: 2x15 and 1x20
NOTES
So nothing special to report about. The main work was easy as expected but adding in 50 swings and then going to the next set without any rest made it harder and fun. Hamstrings already hate me but so far so good.
I still feel sick and breathing is still severely compromised so I am still unsure if the reps for the swing sets are challenging due to the volume or due to me not being 100%
Incline bench: 37.5kg/83lbs x5, 42.5kg/94lbs x5, 47.5kg/105lbs x1 and 52.5kg/116lbs x5 with the below done in between sets
Seal rows: 2x15 and 2x10 with 16kg/35lbs
Flat bench press: 1x20 with 40kg/88lbs
Tricep pushdown: 2x15
360 KB swings done at work with a 16kg/35lbs kettlebell
NOTES
So nothing special but today was a logistical nightmare. The gym was meant to be open at 5.30am but no one showed up… gym ended up being opened at 5:55am leaving 10 minutes until I would have to leave for work. Skipped the warm up and throws and just powered through the main deload work, superset with the rows and then the push accessory work to get everything done in sub 10 minutes before leaving for work.
Luckily I work at a gym and got in early prior to opening so I just grabbed the Kettlebell and started swinging until I hit the goal. They were cut into sets of 60/40/50/50/40/60/60 with minimal rest. The kettlebells at work are stupidly big so I had to really open up my stance which made everything more awkward.
Still not well so most likely no MMA tonight or the rest of the week (I hate admitting that I have said this sentence for most of this year)
360 Total swings consisting of:
16kg/35lbs x60,60,50,50
20kg/44lbs x 40,40,30,30
Bench supeset into bent over row: 40kg/88lbs 20 and 20
NOTES
Not much to report. I feel like the 10,000 KB swings in these 4 weeks is a great way to get me into the gym before work to get atleast the daily work in. I changed up things today and tried a slightly heavier weight on some sets (going back and forth until I hit the goal)
Squats: 82.5kg/182lbs x5, 95kg/209lbs x5, 105kg/231lbs x1 and 117.5kg/259lbs x1 (superset with 45 swings each set with 16kg/35lbs)
Bent over rows: 70kg/154lbs x8, 60kg/132lbs x12,10
(superset with 60 swings each set with 16kg/35lbs)
Seated DB shoulder press: 2x10 with 15kg/33kbs
Incline DB press: 2x10 with 15kg/33kbs
DB curl: 2x10
Leg extension: 3x15 and 1x20
High angle Leg press machine: 2x20
NOTES
Not much to report. Got in the last deload workout before tomorrows 5s week commences.
I decided for more quad focused lower body work today, as opposed to the usual hinge movement work on squat days, just because of having done 2,500 swings over the last week and feeling like that should be enough.
Anyways can’t wait to bench tomorrow and shoot for a PR. The goal is 15-20 reps for the last set
The KB swings are weird to me, my hamstrings and lower back feel great ( no excess soreness) but my traps and forearms are sore as hell.
Are you using your arms too much to do the lift? The force is meant to be exerted through your hips. Tension in your arms and traps should be relatively very low. That said, it could just be the volume that you’re not used to.
Actually the opposite. I try to keep the arms position the same during the swing relative to my torso with my elbows locked so my arm movement is just a by product of the motion.
Seal rows: 2x15 and 1x20 with 16kg/35lbs (got in 9 sets of 40 swings with 16kg/35lbs between bench and rowing sets)
Incline DB press: 2x10 with 17.5kg/38lbs
Tricep pushdown: 2x15
Weighted Crunches: 50 total reps over 3 sets
NOTES
Today went decent. Slightly disappointed with 15 reps for the 5+ set as its 2 reps shy of the 17 I got on my widowmaker attempt in July. I feel like perhaps I should have went for more reps considering the fact that even if I missed and got pinned under the bar it was light enough to just roll down towards my legs.
360 Total swings consisting of:
16kg/35lbs x60,60,80
20kg/44lbs x 40,40,40,40
Bench supeset into bent over row: 40kg/88lbs 20 and 20
NOTES
Not much to say just got the work done for the goal and left.
I woke up superlight today which I am thinking is a hydration thing and not an actual mass thing but we will see. Diet wise I am starting to feel ‘empty’ and hungry on occasions which is a feeling I somewhat missed when force feeding during the year + gaining phase