The gripwork and the lats really hurt here, don’t they?
Really impressed by your commitment to the running man. It almost (almost) makes me want to try.
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Having the goal of “be not shit at rugby” has been good motivation. Going slow is a big help.
As I just said to @Koestrizer: running is fine if you’re willing to be bad at it.
And yeah grip gets fucked with chins. Considering my chinup PR at this weight is 7, the 3-rep sets after 25 swings are absolutely awful.
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Well I might be a special snow flake but for me it’s really out of the picture. I get back pain from running. Back when I still played soccer (did that for about 13 years competetively) it got so bad the last few seasons that I could barely even do it anymore. I of course stoically took it and just pushed through the pain as far as possible. And I was nearly half of today’s bodyweight!
That was by the way incidentally the reason I first started in a gym. To help with my back pain from soccer.
Sprints are doable for me on soft grounds but anything for distance is a no go.
@Koestrizer is that true even now that your back is that much stronger? Doesn’t really matter since you don’t need to be able to run a 5K for strongman and any cardio is mostly for heart health, but just curious.
Wednesday, 15 April
Weighed 231.4 today.
Training (AM): Short Run
1.38 miles/2.2km (was actually >1.5 but phone froze up)
15 mins or so
Training (PM): 10,000 Kettlebell Swings W4D2
All done with 16kg (35lb) kettlebell.
Cluster 1
10 swings
1 single-arm KB press (each arm)
15 swings
2 single-arm KB press (each arm)
25 swings
3 single-arm KB press (each arm)
50 swings
Cluster 2
10 swings
1 single-arm KB press (each arm)
15 swings
2 single-arm KB press (each arm)
25 swings
3 single-arm KB press (each arm)
50 swings
Cluster 3
10 swings
1 single-arm KB press (each arm)
15 swings
2 single-arm KB press (each arm)
25 swings
3 single-arm KB press (each arm)
50 swings
Cluster 4
10 swings
1 single-arm KB press (each arm)
15 swings
2 single-arm KB press (each arm)
25 swings
3 single-arm KB press (each arm)
50 swings
Cluster 5
10 swings
1 single-arm KB press (each arm)
15 swings
2 single-arm KB press (each arm)
25 swings
3 single-arm KB press (each arm)
50 swings
Time: 19:21 (PR and first sub-20)
Swings: 8,500/10,000
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I am pretty sure it is. My running technique is that awful. I don’t really “roll my feet” and instead “stomp”. So now my back is stronger and in overall better shape but then again my weight amplifies the stomping effect
Thursday, 17 April
Weight annoyingly stagnant with a 232.1 weigh-in today, but calories have been low since the long weekend so I expect it will drop off at some point.
Training (PM): 10,000 Kettlebell Swings W4D3
All done with a 16kg (35lb) kettlebell.
Cluster 1
10 swings
1 goblet squat
15 swings
2 goblet squats
25 swings
3 goblet squats
50 swings
Cluster 2
10 swings
1 goblet squat
15 swings
2 goblet squats
25 swings
3 goblet squats
50 swings
Cluster 3
10 swings
1 goblet squat
15 swings
2 goblet squats
25 swings
3 goblet squats
50 swings
Cluster 4
10 swings
1 goblet squat
15 swings
2 goblet squats
25 swings
3 goblet squats
50 swings
Cluster 5
10 swings
1 goblet squat
15 swings
2 goblet squats
25 swings
3 goblet squats
50 swings
Time: 17:42 (PR)
Swings: 9,000/10,000
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Saturday, 18 April
Down to 230.3 today.
Training (AM): Running
Distance: 2.25 miles/3.65km
Time: Just under 25 mins
Training (PM): 10,000 Kettlebell Swings W4D4
All done with a 16kg (35lb) kettlebell.
Five rounds of 100 swings.
Time: more than 15 but less than 20 mins. Wasn’t really going for speed today. Saving that for tomorrow and the final day.
Swings: 9,500/10,000
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Sunday, 19 April
Weighed in at 231.3 for some reason.
Training (AM): 10,000 Kettlebell Swings W4D5
All done with a 16kg (35lb) KB.
Cluster 1
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings
Cluster 2
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings
Cluster 3
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings
Cluster 4
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings
Cluster 5
10 swings
2 pressups
15 swings
3 pressups
25 swings
5 pressups
50 swings
Time: 17:11 (PR)
Swings: 10,000/10,000
Thoroughly glad to see the back of that.
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Nice work man, way to stick through it.
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Monday, 20 April
Back down to 230.3 today. Kind of annoying to have plateaued this past week, but I’m down ~4-5lbs in as many weeks so it’s not bad just less than I’d like.
Training (AM): Medium Easy Run
Warmup: 50 pullaparts, 25 dislocates with red miniband. Some stuff from Limber 11.
Distance: 2.5 miles/4km
Time: 21:30
At the 1.7m mark I had to pause because my calves were outrageously tight/sore, which is a new one. Not sure is that dehydration, the aftereffects of yesterday’s kettlebells or simply an off day; the running equivalent of those days where you go to squat and 85% feels like your max triple.
Regardless, this turned out to be my fastest multi-mile run and my second-fastest 1-3 miler, though the app didn’t track the two-minute pause to stop my calves burning.
Life after Kettlebell Swings
Basically going to run an upper/lower bodyweight (and kettlebell and weight vest and band) double progression.
I’ve actually got quite a decent amount of progression/resistance to employ with bodyweight exercises. In fact, more than I can realistically get through before gyms reopen.
Taking pressups as an example, I can increase resistance with feet-up/decline pressups. I also have a 10kg weight vest, which can then be used for both variants. Then two red minibands, which can be mixed and matched with the variants and vest. That’s a ton of different levels of resistance without even the option of putting the kettlebell in a rucksack - and if I’m doing that AND the vest and bands I might as well get my wife to sit on my back since she’d only be a few kilos more than all that.
So my main movements with these added resistances will be pressup variants and rear foot elevated split squats. If I wind up adding all the resistance to each movement that will be roughly equivalent to ~55kg/125lb to ~60kg/132lb on pressups and split squats. Certainly wouldn’t hurt my squat/bench.
Also I’ll do a good amount of core work, because I have nothing if not time.
Will update later with the PM training.
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Monday, 20 April (part 2)
As promised.
Training (PM): Upper
Warmup
100 pullaparts
50 dislocates
Inverted Rows (feet on chair)
12xBW
12xBW
Chinups
4xBW
5xBW (lol barely)
4xBW
3+1xBW
4xBW
Super-weak today; last set was meant to be 6+ which I really should have been able to do, though I took a couple of weeks off this progression. Will restart and the AMRAPs should bring me back soon enough.
Also might just spam the fuck out of these throughout the day with 2-3 reps each time I go under the bar.
Pressups
8xBW
8xdecline (feet about 3’/1m up on shelf thing)
5x10kg (22lb) weighted vest
13xBW
Not a million per cent sure what the progression will be here, but I’m thinking when I’m hitting double-digits in the vest I can add a band, or do decline weighted vest pressups. The backoff AMRAP seems a goer, either way.
Standing Band Rows
3x20 double red minibands. Just a bit of a pump. Might hit them paused next time.
Single-Arm KB Presses
10x16kg (35lbs) per arm
10x16kg (35lbs) per arm
10x16kg (35lbs) per arm
Dead Bugs
4x25 each
This will work. I’d prefer a bar and plates but this will do.
2 Likes
Tuesday, 21 April
Up to 231.3 today, which is quite annoying. Don’t really want to drop calories much but seems like I’ll have to.
Our water heater has picked a great time to die, so had to arrange to sort that out all morning which meant I merged the run and resistance workouts.
Training: Short Easy Run & Lower Body
Warmup
200 pullaparts/100 dislocates with red miniband
Most of Limber 11
Run
Distance: 1 mile/1.6km
Time: around 11 mins
Bodyweight Squat
2x20, felt as good as squats ever have tbh. Going to credit those 10,000 swings.
Bulgarian Split Squat
8xBW each leg
8x10kg/22lb weighted vest each leg
5x16kg/35lb KB goblet each leg
Just finding where I’m at. Got a way to go before I’m repping out the weight vest plus the kettlebell and two bands.
Lunges
10x10kg/22lb weight vest each leg
10x10kg/22lb weight vest each leg
Plank
30s in 10kg weight vest - three rounds
Not ideal, as the vest adds more weight to my upper back than core. Might just pile it on my back as opposed to wearing it next time.
Squat Jump/KB Swing/Core Giant Set
Three rounds:
3x squat jumps in 10kg/22lb vest
24x single-arm kettlebell swings w/16kg KB
25x superman/pointer dog thingies
Well done finishing the 10.000 swings and in an awesome time as well.
Got a suggestion to your press up progression.
You could do a 350 set a paul Carter method.
That is 3 sets and 50 reps 60 second pause.
So press up to failure or 1 in reserve, 60 second pause go again, 60 second pause last set.
Something like 20, 15, 10 that’s 45 reps you keep the weight until you get to like 25, 16, 11 that’s 52 reps you then put on weight.
That would be tough on bulgarians, but should be doable if you like to suffer.
Oh btw try McGills big three instead of planks.
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The mere thought of doing this for Bulgarians makes my legs get doms. Be warned if you do this prepare to hate the toilet for two days after 
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Do you hate him?
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Wednesday, 22 April
Down to 229.2 today for a 2020 low and my lowest weight in about 10 months. Taking a total rest day today, besides a quick walk later.
@mortdk I have to agree with @simo74 and @dagill2; suggesting 350 for Bulgarian split squats is utterly sadistic.
It is a good idea for the backoff pressup sets, though. I’d quite like to keep the reps low and resistance high with the main work since that area is obviously a weak point (given my 160-85-205 AKA 355-185-445 big three total) and developing strength there would be good.
So probably something like a 5-8 double progression for the weighted/decline/band work then 350 for regular pressups, moving them up to decline etc. as I hit 350, would be nice.
I use 350 quite a lot in the gym for stuff like curls, but had some decent success building dumbell rows with a similar progression too.
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I did mean the pressups, and just added the bulgarians if you hate yourself 
I think you’d get stronger even doing the press up as a 350 set, it’s really tough work, and I think doing a 5-8 progression before would be overkill.
One day 5-8 one day 350 though.
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No one hates themselves that much.
2 Likes
Thursday, 23 April
Weighed in at 229.8 today, which marks the first time I’ve seen back-to-back weigh-ins of under 230 in almost a year.
Training (AM): Medium Run
Distance: 2.75 miles/4.45km
Time: 31:10
Slow, but pace was consistent throughout which is a nice improvement. Stole the idea from (I think) @flappinit to do the “We Will Rock You” breaths which helped.
Month-on-month, pace is down about 45s over the same number of runs which is nice. I’d like to build up to a 10K and then see where I can improve speed etc. from there, I think.
Training (PM): Upper Body
Band Rows (Band on Pullup Bar)
20xred miniband each hand
20xred miniband each hand
20xred miniband each hand
Chinups
2xBW
3xBW
2xBW
2xBW
6xBW
Back to the beginning of this progression, but AMRAP sets should make progressing back a cinch. Think 7 is a PR at this weight, so 6 isn’t awful.
Pressups
12xBW
10xBW w/feet about 3’/1m elevated
8x10kg/22lb weight vest
6x10kg/22lb weight vest
6x10kg/22lb weight vest
12xBW
Band Lat Pulldowns
Sat under the pullup bar with the bands hanging off it.
50xred miniband in each hand
Single-arm Kettlebell Press
12x16kg/35lb each arm
12x16kg/35lb each arm
12x16kg/35lb each arm
Dead Bugs
4x25
Decent day. Hopefully the weight trend continues. Gyms are possibly predicted to reopen in June, and it would be nice to have dropped a fair bit more by then.
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Wasn’t me! Mighta been Klein or Logan or somebody. Who knows. I definitely use a rhythm while running though, so it’s solid advice.