4/22/20:

KB Press:
24x10x4 per side

slightly harder on left arm.

KB Swings:
32x10x6

Reverse Dips:
BW x15x4

Planks:
75s
60s

hard to say session time and RPE as I had a 30 min meeting after the 4th set of swings. finished the rest after.

4/23/20:

LISS:
airdyne: 20m, 5.7mi

Weird day schedule-wise, so didn't have a fully 30m. So I rode normal for 15m then ramped up RPM for last 5.

4/24/20:

Banded KB Goblet Squats w/ purple band:
24x10
32x10x4

Banded PU w/ orange band:
BW x10x2, x6

all on short rest. Barely ate today. Felt blah.

Think I'm ditching programming pushups cuz I suck at them. Might go with greasing the groove on PUs daily while sticking to KB press variations for strength work, since I actually enjoy those quite a bit.

4/27/20:

KB Goblet Squat:
32x15x4

Bottoms Up KB Press (left, right):
16x5, 7
16x5, 7
16x7, 6
16x5, 6

1-leg KB RDL:
24x8x3 ish. dumb lift lol

4/29/20:

KB Press (L, R):
24x 9, 9
24x 9, 11 @~7.5, 8
24x 11, 11 @8.5, 8
24x 10, 10 @8, 8

1-arm KB Swings, EMOTM:
24x10x10

time: 42m
srpe: 4

my schedule is all ****ed up. WFH ruining work/life balance. Need to fix that in

In decent news, though, the KB presses seem to be improving.

I'm mentally wrapping my head around a simple training template that involves variations of the following movements:

main and secondary movements:
KB press
KB swing
KB Goblet squat

assistance exercises:
curls
rows
planks
crunches
lunges

frequency method movements:
push ups

If I can figure out a way to do pull ups, add them to the freq methods.

Would like to keep a training session to under 45 mins, in a GZLC-type setup:
T1 sets
T2 sets
2-3 T3 exercises (circuits most likely)

Do that M/Tu/Th/Fri, conditioning W/Sa/Su

4/30/20:

LISS

Airdyne:
30m, 9.1mi

5/1/20:

KB Gob Squat:
32x15x4

Banded KB Press (orange band, L, R):
16x12, 12
16x12, 12
16x11, 11
16x9.5, 11

1-arm KB Swing:
24x10x10

t: 50m
SRPE: 7

woof. Rough sesh. 3 beers last night and sub-optimal eating, and slept less. Oh well.

5/2/20
LISS

Airdyne: 30min, 9.1mi

5/4/20

KB Gob Squat w/20lb weight vest:
32x15x4

KB Press:
16x15x4

Circuit x3:
1-leg Red Band Hamstring Curls: 15x3 per leg
KB Row: 24x10, 12, 13
Crunches: 15, 15, 15

Didn't have time for swings.

t: 61m
SRPE: 6

5/5/20:
KB Press (L,R):
24x9, 9
24x10, 10
24x10, 9
24x10, 10

KB 2-ct Pause Squat:
24x12x4 (alternated which rack I held it in)

Circuit x3:
Reverse Dips x15
Red Band Curls x15
Forearm Planks: 1min, 1min, 45s

KB Swings:
32x20x4

t: ~65m
SRPE: 6.5

5/6/20:

LISS

airdyne: 30min, 9.2mi

5/7/20:

double KB Front Squat (16 + 24, alternate which hand each set):
40x15x4

Banded KB Press w/orange band (L,R):
16x12, 12
16x12, 12
16x11, 11
16x11, 11

Circuit x3:
KB RDL: 32x15
KB Upright Row: 24x12
Side plank: 30s per side

1-arm KB Swing:
24x10x10

t: 78m
SRPE: 6

time a bit long because a 15 minute break carousing the missus awake

5/8/20:

KB Press (L,R):
24x10, 10
24x11, 11
24x11, 11
24x11, 11

That's it. 20mins. Didnt work out in a.m. because I was up til 2:30am working. Was kinda underfed (had breakfast and a protein shake 4 hours ago, that's it). So pleased with getting way more reps than Tuesday.

Decided to skip swings and squats because I tweaked something around my left hip/lower back pretty good. Nothing major just feels wonky so letting it be. Will do some of the T3-type lifts tomorrow along with my cardio.

5/18/20:

6 rounds of:
10 1-arm swings
6 clean & press

24kg KB

15m

5/19/20:

8 rounds of:
10 1-arm swings
6 clean & presses

24kg KB

20m

What weight kbs do you have? I have 2 24s, 1 28 , and 1 40. I'm mainly just doing like 300 swings a day with whichever kb I feel like and then some double presses with the 24s or singles with the 28. I can push press the 40 for one rep but that sucks. I also do some complexes once on a while but am kind of running out stuff to do

I looked into a rack/setup but it's like 2k and earliest would be July.

Sent from my SM-G988U using Tapatalk

Didn't you have your own home setup? I seem to remember a ton of vids from what I assumed was your garage.

Ya that was my previous house. my roommate and I sold it when we moved since there was no space at my new place

Sent from my SM-G988U using Tapatalk

I have a 16, 24, and 32. That's it. I have a 100lb and two 24s or 28s back at my old place that I got super cheap, but it's apparent why they're so cheap. The handles are awful (super thick, bad molding). I'll grab those at some point.

I think it'd be cool to get to a point where I can press the 32 for 10 reps.

5/20/20:

LISS:
airdyne - 30 min

Been slacking. Long weekend and took extra days. Did a bunch of moving things. Whatever.

PR bodyweight today of 179.4.

5/26/20

1-arm kb swing:
16x10x10 (5 per side)

EMOTM

KB clean and press:
16x10x10 (5 per side)

About 40-45s breaks between set

T: 33m
Srpe: 4

I think I'm just going full ketlletard for a while instead of fps and pretending to get strong. Just strength endurance and some push-ups. Get up to like 20 sets of 10 or 15 and then go up a bell size and start over.

Been watching some kb youtubes and they all seem to underestimate strength impacts. Like if you can 100 swings in 10 mins with a 32kg bell you're a BEAST! Really? Cuz it's trivially easy if you can DL 300lbs.

I share your lol @ that being anything near beastly.

congrats on getting skinny bro

Beast definition 100% true

- Beast

You need to find better youtubers.

The simple standard for swings in Kettlebell Simple & Sinister is 10 x 10 1-handed swings with the 32 in 5 minutes, and is not considered anything special.

yeah that makes more sense. I'm exaggerating a bit, I don't think anyone claims that's beast status but they all seem to think 10x10 with the 32kg makes you reasonably fit. I don't think I'm reasonably fit and I find that very simple.

I had a number like 10x20 with a 44kg bell in 10 mins would be pretty sick.

Although 10x10 in 5 mins is pretty close to 100 consecutive swings. A set of 10 takes around 20-22s I think. I have messed around with sets of 40+ in the past and though they're overall pretty brutal, the biggest burn I got from those was in my forearms.

5/27/20

wu: 10 mins

1-handed KB Swings:
24x10x10 (5 sets per side)

EMOTM

KB C+P:
16x10x10 (5 sets per side)

t: 38m
SRPE: 5

Tore a callous on my left hand during clean & press.

So far kind of digging this simpler strength endurance type work. Tomorrow will be LISS and then more of the same Friday and Saturday. Or maybe I'll just skip LISS and do KBs Thursday and Friday and LISS saturday. We'll see.

Before I start googling, my plan is to grow out volume. I'm assuming adding sets before adding reps is advised?