Regimen Kettlebell workout progress

[GearSolidMetal]

With the cleans & presses with the 30 pound kettlebell it was supposed to be ladders of 1 in each hand, then 2, then 3, then 4. At some point I started skipping the 1 in each hand and just went to 2, then 3, then 4, and back to 2.

I'm now doing these 15 minute sets with the 40 pounder and nailing it.

Basically I'm doing 3 ladders within 5 minutes of 2 Cleans & Presses in each hand, then 3, then 4.

9 reps in each ladder in each hand. 3 ladders in 5 minutes, then resting for the remainder of the time. For 15 minutes total.

81 Cleans & Presses in each hand. 162 total with the 40 pound kettlebell.

When I was going to the gym I was doing Arnold Presses with 45 pound dumbells for 3 sets of 10 reps. I'm getting so much better results from these kettlebell Cleans & Presses.



The workout finishes with 6 sets of one-handed swings.
40 seconds right-handed swings.
30 second break.
40 second left-handed swings.
30 second break.
40 second of alternate-handed swings.
30 second break.
Repeat.
I did it all with the 40 pound kettlebell, and my grip didn't give out.

It feels so damn good being able to complete workouts with heavier weights when previously I was having trouble with lighter weights (30 pounders).

 

[GearSolidMetal]

Also curious if these 'Micro Gainz Plates' that are usually used with dumbells could also be used with competition kettlebells.

I ordered a pair of these 2.5 pound micro-plates to put on the handle of my competition kettlebells.

The problem is with them, and I ordered knowing this, is they're designed for dumbells and attatching them to kettlebells only makes them able to be used for swings. Can't use them for any other kettlebell exercises like cleans.

But since I'm going to be doing the 10,000 swings challenge next month with the 50 pounder, I'm going to be doing it for 2 weeks just with that weight.

Then in weeks 3&4 I'm going to attach the 2.5 plates to make it 55 pounds.

Month 2 of the 10,000 swings I'll be using my 62 pounder for 2 weeks, then adding the 2.5 plates to make it 67 pounds for weeks 3&4.

Month 3 is the 70 pounder....

Anyway that's the plan as of now, subject to change.

 

[don't ask]

For the longest time I've thought of kettlebells as a fad or odd CrossFit type cult. My work bought a set and after working with them I've drank the koolaid. There's definitely something there to them. I just feel stronger overall in BJJ with better conditioning. Specifically in my shoulders and grip. Usually do sets of 20 one arm swings with the 32kg followed by 4 get ups for 5 sets. Toss in some ring dips, weighted chins and squat variation and I'm golden. Kind of like the simple and sinister routine but more get ups. On alternate days I'll do heavy kettlebell cleans + pressing, goblet or split squats, and maybe some snatching + overhead squats with the bells.

I'll still use barbells but it's only like weekly or bi-weekly. Turning 40 soon and I just can't put weight on my back like I used to especially since I still grapple 4-5 times a week. As someone that used to chuckle at kettlebell workouts I highly recommended someone who fights look into them. Definitely a strong carry over workout wise for strength and conditioning.

Kettlebell basics are SO GOOD to grapplers because the swings give you strength and cardio conditioning while high-rep get-ups give you the strength and conditioning to tense your body for long periods of time. I used to dread periods away from grappling because I knew I'd come back deconditioned, but swings and TGUs have me rolling like I never left.

 

[don't ask]

I ordered a pair of these 2.5 pound micro-plates to put on the handle of my competition kettlebells.

The problem is with them, and I ordered knowing this, is they're designed for dumbells and attatching them to kettlebells only makes them able to be used for swings. Can't use them for any other kettlebell exercises like cleans.

But since I'm going to be doing the 10,000 swings challenge next month with the 50 pounder, I'm going to be doing it for 2 weeks just with that weight.

Then in weeks 3&4 I'm going to attach the 2.5 plates to make it 55 pounds.

Month 2 of the 10,000 swings I'll be using my 62 pounder for 2 weeks, then adding the 2.5 plates to make it 67 pounds for weeks 3&4.

Month 3 is the 70 pounder....

Anyway that's the plan as of now, subject to change.

I'm REALLY curious to see the results of that. Everyone I know who did the 10000 rep challenge lost fat and built muscle and they weren't even upping the poundage.

 

[GearSolidMetal]

I'm REALLY curious to see the results of that. Everyone I know who did the 10000 rep challenge lost fat and built muscle and they weren't even upping the poundage.

Oh I'm going to be giving numerous updates.

 

[GearSolidMetal]

Workout 1 of Week 1.
Current weight - 214.0 pounds.

Had to do this one early because I won't be able to tomorrow. Did 24 straight sets. Had to take an extended break before the 25th or else I was going to drop from exhaustion.

Next goal is to be able to do 25 straight sets. No extended breaks.

 

[deadshot138]

Workout 1 of Week 1.
Current weight - 214.0 pounds.

Had to do this one early because I won't be able to tomorrow. Did 24 straight sets. Had to take an extended break before the 25th or else I was going to drop from exhaustion.

Next goal is to be able to do 25 straight sets. No extended breaks.

Is that 20 reps every minute for 25 mins?

 

[GearSolidMetal]

Is that 20 reps every minute for 25 mins?

Close. 20 reps in 35 secs. 40 sec rests.

All 25 sets done in slighty under 32 minutes.

 

[deadshot138]

Close. 20 reps in 35 secs. 40 sec rests.

All 25 sets done in slighty under 32 minutes.

Ok. Dan John says if you can do 500 reps in under an hour you're either under-belled or your form is shit. Although I did all my workouts in under an hour and still saw great results so idk

 

[GearSolidMetal]

Ok. Dan John says if you can do 500 reps in under an hour you're either under-belled or your form is shit. Although I did all my workouts in under an hour and still saw great results so idk

There's a dozen 'kettlebell gurus' on YouTube and Dan John is just one of them.

I'm 39 years old with no back injuries ever, and everyone I know that had back injuries years ago are still in pain in one way or another. So I'm not doing 500 swings 5 times a week for a month with anything more than what I know I can handle without risk of fucking up my back.

 

[deadshot138]

There's a dozen 'kettlebell gurus' on YouTube and Dan John is just one of them.

I'm 39 years old with no back injuries ever, and everyone I know that had back injuries years ago are still in pain in one way or another. So I'm not doing 500 swings 5 times a week for a month with anything more than what I know I can handle without risk of fucking up my back.

Yeah and I disagree with him, I always, even at my slowest and doing the strength moves between sets in the original program, finished in about 50 minutes. Now I can do 15 reps per min with 32kg for 33 minutes and it comes out to 510 or so.

 

[GearSolidMetal]

Yeah and I disagree with him, I always, even at my slowest and doing the strength moves between sets in the original program, finished in about 50 minutes. Now I can do 15 reps per min with 32kg for 33 minutes and it comes out to 510 or so.

Can't recall another example of an exercise that anyone suggests "You shouldn't be able to do ____ reps within a hour with ____ weight. And if you can, increase the weight so you can't do ____ reps within a hour."

And, as we discussed earlier in the thread, apart of the 10K kettlebell swings challenge is supposed to be doing sets of 50 reps.

All of this leads me to conclude that although kettlebells are supposedly an ancient technology its training methods are still mostly theoretical with no, or very few, consensus opinions of experts in the field of sports-science.

 

[GearSolidMetal]

Workout 2 of Week 1 -

This is the first time I've done a workout of 500 swings within 48 hours of another workout of 500 swings. Usually I've done a different conditioning workout in-between the swing workouts when I was only doing 320 reps, so I haven't fully recovered from the first workout of 500 swings.

So, I had to take more breaks.
My first break was after 12 sets.
My second break was after 21 sets.
But I did the final 6 sets straight.
27 total sets, 2 additional sets as a 'penalty' for the extra breaks.
540 total swings.

Gonna try to do another workout of 500 swings in around 12 hours.

Its gonna be tough to fit in these 5 workouts a week in-between my trucking schedule, but that's why its a 'challenge.'

 

[Cptn1NSAN0]

I've been using kettlebells for about a year, I really love them. I finally feel proficient across all of the base movements; swings, cleans, snatches, squats, deadlifts, and turkish get ups. I use them to augment my standard barbell training to get some extra athleticism and gas tank work.

A couple of milestones I just hit:

First one's a bit funky, came up with it on my own, it's a real smoke checker.
16 kg - 3 snatches, followed by a reverse TGU and back up with a standard TGU, repeat on other side. That's one rep. Started with 3x3 with 2 minutes rest between sets, worked my way up to 3x5 (so that's 90 snatches and 30 get ups total.) By the time I get to the last TGU on each set my shoulder is on fire. I try to work on good breathing patterns while resting to maximize my recovery.

Then just a basic tabata protocol for some 2-handed swings:
24 kg - 10x15 swings with 15 seconds rest between. Started with 10x10, then went to 4x10 + 4x15, now I'm up to 15 reps across all sets. I hit this right after the circuit above and tend to just collapse when I'm done and melt into the floor for a couple minutes.

 

[GearSolidMetal]

Workout 3 of Week 1 -

This is weird. I expected to be weaker after only 16 hours after the previous 500 swings workout, but my breaks were later in the workout than my previous workout.

Took a break after 14 sets (as opposed to 12).
2nd break was after 24 sets.
Finished 27 sets for 540 swings.

Next workout is going to be on Friday morning after a 36 hour break. Going to try for 20 straight sets before only one break.

 

[Cptn1NSAN0]

Workout 3 of Week 1 -

This is weird. I expected to be weaker after only 16 hours after the previous 500 swings workout, but my breaks were later in the workout than my previous workout.

Took a break after 14 sets (as opposed to 12).
2nd break was after 24 sets.
Finished 27 sets for 540 swings.

Next workout is going to be on Friday morning after a 36 hour break. Going to try for 20 straight sets before only one break.

How are your hamstrings feeling after these burner workouts?

 

[Fahcough]

Where you guys putting your pinkies? these lil shits are out in awkward land with no room to fit.

 

[deadshot138]

Where you guys putting your pinkies? these lil shits are out in awkward land with no room to fit.

Using a comp bell so it's not an issue

 

[GearSolidMetal]

How are your hamstrings feeling after these burner workouts?

Pretty good. Very little soreness.

Where you guys putting your pinkies? these lil shits are out in awkward land with no room to fit.

That depends on the kettlebell.

For cast-iron, I found them generally difficult to fit in the pinky.

With competition kettlebells, I find it significantly easier to fit in the pinky fingers.

 

[Fahcough]

Pretty good. Very little soreness.



That depends on the kettlebell.

For cast-iron, I found them generally difficult to fit in the pinky.

With competition kettlebells, I find it significantly easier to fit in the pinky fingers.

Have a bunch of cast style. Never understood the need to spent 3x as much on a competition. Until it made sense.
1 hand takes up 75% of handle so there's not much room for 8 fingers
Trying to stay in the swing , KBs have been great at hitting core when you're limited on what you can pickup