Regimen Kettlebell workout progress

[deadshot138]

But they gave you 4% off after a 26% inflation.
Got the same bell, bottom is flat but never put it on scale.

Are you being facetious lol

 

[deadshot138]

Did 330 swings with the 88lbs. 10 emom for 10 mins, then did another emom for 20 mins with a couple sets of 20 and the rest 10. Swings are the easiest way to get a good sweat going. Literally standing in place with a small implement. I always regret getting away from swings whenever I return.

 

[Fahcough]

Are you being facetious lol

don't call me the f word

Picked up that 90# bell long time ago on a sale. It's held up great, but I don't know the exact weight. Will throw it on scale after Chuck E Cheese party. Will need gym therapy.

 

[deadshot138]

don't call me the f word

Picked up that 90# bell long time ago on a sale. It's held up great, but I don't know the exact weight. Will throw it on scale after Chuck E Cheese party. Will need gym therapy.

I picked it up and could tell it wasn't 90lbs. I've been lifting too long lol

 

[Fahcough]

Did 330 swings with the 88lbs. 10 emom for 10 mins, then did another emom for 20 mins with a couple sets of 20 and the rest 10. Swings are the easiest way to get a good sweat going. Literally standing in place with a small implement. I always regret getting away from swings whenever I return.

You ever switch them up during same EMOM. Do a few sets of 2 hand, a few single arm, just makes those 20+ minutes go much faster

 

[deadshot138]

You ever switch them up during same EMOM. Do a few sets of 2 hand, a few single arm, just makes those 20+ minutes go much faster

Thats actually the idea behind Wildmans swing program. Basically you take the two handed swing and work up to 20 mins of 20 reps swings on the minute with, say, 32kg. Then you add complexity. Single handed swings and start stop swings for example, and work back up to 20 mins of 20 reps. Fairly rudimentary but effective.

 

[GearSolidMetal]

I've decided to give the 10,000 swings challenge a shot next month.

I just finished 25 sets of 20 reps, as a practice run.
500 swings total per workout.
20 reps / 1 set in 35 seconds.
40 second rest in-between sets.
I feel both exhausted and great.
Given this was my first time doing 25 sets I took a 100 second break between the 16 & 17 sets, and another between the 23 & 24 sets.
That's something I'll guage my progress with, if I still need to take the additional breaks throughout the month.
Going to TRY to do 5 workouts per week, so that's 2500 reps per week, with 4 weeks that'll be the 10,000 swings.

I read through this website detailing the 10,000 swing challenge, and the main problem I have with it is the 50 reps for the 4th set.

https://forums.t-nation.com/t/the-10-000-swing-kettlebell-workout/283408

If you're dealing with heavy weights, no set should be above 20 for endurance. I'm sticking to the 20 reps per set because I don't want to become exhausted and not be motivated to keep doing the workouts. I may do an extra workout of cleans & presses per week because I've been doing a few of those over the last two weeks and don't want to lose my progress.

And call me crazy, but I'm going to be trying to be getting the majority of my protein through eggs & pork steak.

Any thoughts?

 

[Fahcough]

Food protein is better than can protein. Meat beats plants.

What size are you going with? 24kg

 

[GearSolidMetal]

Food protein is better than can protein. Meat beats plants.

Agreed. Also going to be eating alot of canned salmon.

What size are you going with? 24kg

Pretty much. I have a 50 pounder and that's what I've been using for swings over the last two to three months. Doing 16 sets of 20 swings in 20 minutes has been a challenge but its been getting easier and easier to the point I can do it comfortably.

Pretty sure I'll be able to be able to do the 500 swings within 30 minutes with the 50-pounder, regularly.

I've also bought a 70-pounder but it'd be too much of a shock going from the 50-pounder to the 70, so I've ordered a 28kg kettlebell which is 61.7 pounds.

If the 10,000 swings with the 50-pounder goes well, I may immediately do it again with the 62-pounder, and perhaps even the 70 pounder after that.

Or I may spread it out. It took a while to get used to the 50-pounder.

 

[Bunk Moreland]

Agreed. Also going to be eating alot of canned salmon.



Pretty much. I have a 50 pounder and that's what I've been using for swings over the last two to three months. Doing 16 sets of 20 swings in 20 minutes has been a challenge but its been getting easier and easier to the point I can do it comfortably.

Pretty sure I'll be able to be able to do the 500 swings within 30 minutes with the 50-pounder, regularly.

I've also bought a 70-pounder but it'd be too much of a shock going from the 50-pounder to the 70, so I've ordered a 28kg kettlebell which is 61.7 pounds.

If the 10,000 swings with the 50-pounder goes well, I may immediately do it again with the 62-pounder, and perhaps even the 70 pounder after that.

Or I may spread it out. It took a while to get used to the 50-pounder.

When I started going head high my 500 swing time increased from 18ish minutes to 32-34 minutes. Definitely harder lol

 

[GearSolidMetal]

When I started going head high my 500 swing time increased from 18ish minutes to 32-34 minutes. Definitely harder lol

I've always gone head-high with straight arms with a little of a squat.

Doing chest-high with bent arms was a bit easier so it felt like I was cheating.


Off-Subject - Basically kettlebell swings have alot of variety with the form, no matter what guru claims the exact 'correct' way to do them.

That said, there's videos of the absolute WRONG way to do them as well, like...



In short, if you're experienced with exercising and instinctually know what's the right way to work with your body, you'll be fine.

Also, I NEVER use weighted exercises that involve twisting my spine. Far too many things can go wrong.

 

[deadshot138]

I've decided to give the 10,000 swings challenge a shot next month.

I just finished 25 sets of 20 reps, as a practice run.
500 swings total per workout.
20 reps / 1 set in 35 seconds.
40 second rest in-between sets.
I feel both exhausted and great.
Given this was my first time doing 25 sets I took a 100 second break between the 16 & 17 sets, and another between the 23 & 24 sets.
That's something I'll guage my progress with, if I still need to take the additional breaks throughout the month.
Going to TRY to do 5 workouts per week, so that's 2500 reps per week, with 4 weeks that'll be the 10,000 swings.

I read through this website detailing the 10,000 swing challenge, and the main problem I have with it is the 50 reps for the 4th set.

https://forums.t-nation.com/t/the-10-000-swing-kettlebell-workout/283408

If you're dealing with heavy weights, no set should be above 20 for endurance. I'm sticking to the 20 reps per set because I don't want to become exhausted and not be motivated to keep doing the workouts. I may do an extra workout of cleans & presses per week because I've been doing a few of those over the last two weeks and don't want to lose my progress.

And call me crazy, but I'm going to be trying to be getting the majority of my protein through eggs & pork steak.

Any thoughts?

I've done every iteration of this challenge, including 10,000 swings in 10 days; they're all effective as long as you're honest about bell weight and not resting a ton

 

[GearSolidMetal]

I've done every iteration of this challenge, including 10,000 swings in 10 days

That's insane.

What weight of a kettlebell?

they're all effective as long as you're honest about bell weight and not resting a ton

I mentioned it in another post, but basically I'm following the 1st workout from the DVD set pictured in the OP. Its supposed to be the introduction for newbies to kettlebells, but I've now done it at least 25 times with increasing the weight.

Only difference is now, after the DVD workout is done after 16 sets, I restart it to do another 9 sets for a total of 25.

Basically the pacing is perfect with 35-second sets & 40 second rest periods.

 

[deadshot138]

That's insane.

What weight of a kettlebell?



I mentioned it in another post, but basically I'm following the 1st workout from the DVD set pictured in the OP. Its supposed to be the introduction for newbies to kettlebells, but I've now done it at least 25 times with increasing the weight.

Only difference is now, after the DVD workout is done after 16 sets, I restart it to do another 9 sets for a total of 25.

Basically the pacing is perfect with 35-second sets & 40 second rest periods.

For the 10k in 10 days it varied how I felt. If I was gimping it was the 24kg. Feeling good, I did sets of 15 with the 48kg and 35 with the 32kg, 10 rounds of that.

 

[deadshot138]

That's insane.

What weight of a kettlebell?



I mentioned it in another post, but basically I'm following the 1st workout from the DVD set pictured in the OP. Its supposed to be the introduction for newbies to kettlebells, but I've now done it at least 25 times with increasing the weight.

Only difference is now, after the DVD workout is done after 16 sets, I restart it to do another 9 sets for a total of 25.

Basically the pacing is perfect with 35-second sets & 40 second rest periods.

I encourage the sets of 50 and running the original first. It really presses your grip strength and endurance. And gets the sweat going.

 

[Fahcough]

What weight of a kettlebell?.

From your OP. Did you happen to order those comp KBs from Ebay? Most things at cheap prices come from long ways away and take 3-6 weeks to arrive. Seeing if this was the case

 

[GearSolidMetal]

From your OP. Did you happen to order those comp KBs from Ebay? Most things at cheap prices come from long ways away and take 3-6 weeks to arrive. Seeing if this was the case

Yes, all of the kettlebells I've purchased have been on Ebay.

The fastest one that was delivered was the heaviest - From Mississippi to Kansas it took 3 days - The 70 pound Titan Kettlebell.

As for the 'cheap' kettlebells the last one shipped from Los Angeles to Kansas in 6 days, and all of them have shipped around that timeframe.

So basically although they've included 'Free Shipping' they've not been on the lowest snail mail option.

 

[B0l0joe]

All this talk about kettlebells has made me want to get back into the swing of things (see what I did there?) and do some of these challenges. However I’ve been doing 5/3/1 for a few years and I usually only do high reps of swings once a week since my core gets burned out. I weigh 78kg and use a 25kg kb.

 

[GearSolidMetal]

Given this was my first time doing 25 sets I took a 100 second break between the 16 & 17 sets, and another between the 23 & 24 sets.

Did the 500 swings workout again and did 22 straight sets. Was so exhausted halfway through the 23th set I stopped and took a 2 minute break before restarting the set and finished the workout with an extra set at the end as a 'punishment.'

So the 500 swings was actually 530 swings.

Some have said a 50-pounder is too light for the 10K swing challenge, but its progress to those higher weights and I may increase the reps & lower the rest time.

35 secs to do 20 swings -------> 43-ish seconds to do 25 swings
40 second breaks -----------------> 32-ish second breaks

 

[deadshot138]

Did 6 minute emom, 20 reps a min with the 40kg bell, after 10 mins of mace and 10 mins of single arm club. Wanted 10 mins but had to leave for work. Good sweat going and grip was getting dodgy.