Back to KBs

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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JasonC
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Re: Back to KBs

Post by JasonC » Fri Mar 27, 2020 12:32 am

The heavy carry yesterday was hard and I feel it today, but damn, nothing is more rewarding. I've been nut-hugging DJ lately, and he lists loaded carries as the most productive thing you can do, for body comp and general athleticism, followed by squats, hinges, pulls and pushes, in that order. For me, I feel like heavy carries are like a Pez dispenser of testosterone.

Thur., Mar. 26, 2020
AM: jog/swim/crawl. Liking the lizard crawl.

PM: "warmup is the workout" with 24kg. Included some crescent pushups, Hindu pushups, and eccentric isometric pullovers today.
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JasonC
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Re: Back to KBs

Post by JasonC » Fri Mar 27, 2020 8:40 pm

Fri., Mar. 27, 2020
AM: cold swim, rucked 4 hours

PM: 10 "swing sandwiches": 32kg x10 interspersed with GSQ (32kg or 36kg), pushups, weighted pullups, and 1 set of TGU "rolling Ts" with 24kg
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JasonC
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Re: Back to KBs

Post by JasonC » Tue Mar 31, 2020 8:06 pm

Sat. and Sun.
Rested. I needed it.

Mon., Mar. 30, 2020
AM: jog/swim/crawl
PM: just a walk

Tue., Mar. 31, 2020
AM: Carried 28kg to park. Swim, 10 sets of 10 swings, with pushup variations, GSQ 3x8, and TGUs x4.
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JasonC
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Re: Back to KBs

Post by JasonC » Thu Apr 02, 2020 4:38 am

Wed., Apr. 1, 2020
AM: jog/swim/crawl

PM: GSQ 36kg 8/3; EI pullups, 3 sets; some pushups and swings; TGU 36kg, 1 each side
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JasonC
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Re: Back to KBs

Post by JasonC » Fri Apr 03, 2020 12:58 pm

Wed. Apr. 2, 2020
AM: hose outside.
PM: 2x20kg (GSQ x8 + farmer walk) x 4 rounds. R elbow is fucked up and it's interfering with my grip.
later PM: foot search for 2 hours
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JasonC
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Re: Back to KBs

Post by JasonC » Fri Apr 03, 2020 8:48 pm

Thur., Apr. 3, 2020
AM: 4-hour foot search
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JasonC
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Re: Back to KBs

Post by JasonC » Sat Apr 04, 2020 3:13 pm

Sat., Apr. 5, 2020

AM: Day 1 of 10,000 Swing Challenge, using 24kg bell. For the first 300 reps I went 10-15-25-50, and for the last 200 I just did 10-15-25.
This took about 50 minutes.

PM: 3-mile ruck suitcase-carrying a 35# bag of bricks.
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JasonC
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Re: Back to KBs

Post by JasonC » Sun Apr 05, 2020 3:51 pm

Sun., Apr. 5, 2020
Day 2 of 10,000 Swing Challenge. My grip was tired and one hand chafed from yesterday's 3-mile suitcase carry, so I had to ease off. I only did sets of 10-15-25, and by the end I had to go down in weight (20kg for shorter sets, 16kg for 25-rep sets).

Likewise, though I started doing 24kg GSQ between sets, when I started losing form I went to pushups. In total, I got in 50 squats and 55 pushups.
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JasonC
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Re: Back to KBs

Post by JasonC » Tue Apr 07, 2020 1:34 am

Mon., Apr. 6, 2020
AM: jog/swim

Day 3 of 10,000 Swing Challenge. Used 24kg for the 10s and 15s, 20kg for the 25s, and 20kg or 16kg for the 50s. Ring pullups 1-2-3-4.

After dinner, a walk with the 150# sand bag. Not a death march, just a couple of long stretches on each shoulder that felt rejuvenating.
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JasonC
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Re: Back to KBs

Post by JasonC » Tue Apr 07, 2020 4:00 pm

Tue., Apr. 7, 2020
AM: jog/swim, then Day 4 of the 10,000 Swing Challenge. I expected this to be harder after yesterday's sand bag carry.

I swung one-armed (24kg and 20kg) because the two-arm versions have been chafing my ring fingers and thighs. Barbell presses, mostly 105# for 1-2-3-4. Might have to change to EI if these irritate my (already irritated) R elbow.

PM: Hiked 3 hours
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JasonC
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Re: Back to KBs

Post by JasonC » Thu Apr 09, 2020 1:32 am

Wed., Apr. 8, 2020
PM: Day 5 of the 10,000 Swing Challenge. 36kg for the 10s, 32kg for the 15s, 24kg for the 25s, 20kg for the 50s. As people assured me, the 25-rep sets are now easy. Interspersed with back squats, 185# for 1-2-3-4. (I'd do GSQ, but I need to baby this sore R elbow.)
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Re: Back to KBs

Post by newguy » Thu Apr 09, 2020 7:31 pm

JasonC wrote:
Thu Apr 09, 2020 1:32 am
Wed., Apr. 8, 2020
PM: Day 5 of the 10,000 Swing Challenge. 36kg for the 10s, 32kg for the 15s, 24kg for the 25s, 20kg for the 50s. As people assured me, the 25-rep sets are now easy. Interspersed with back squats, 185# for 1-2-3-4. (I'd do GSQ, but I need to baby this sore R elbow.)
How long did this take you?
Have you noted any physique changes yet?

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JasonC
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Re: Back to KBs

Post by JasonC » Sat Apr 11, 2020 7:35 pm

newguy wrote:
Thu Apr 09, 2020 7:31 pm
JasonC wrote:
Thu Apr 09, 2020 1:32 am
Wed., Apr. 8, 2020
PM: Day 5 of the 10,000 Swing Challenge. 36kg for the 10s, 32kg for the 15s, 24kg for the 25s, 20kg for the 50s. As people assured me, the 25-rep sets are now easy. Interspersed with back squats, 185# for 1-2-3-4. (I'd do GSQ, but I need to baby this sore R elbow.)
How long did this take you?
Have you noted any physique changes yet?
This took a long time (over an hour), but I'm not sure just how long.

At the risk of sounding like a SF cultist ("second day of S&S with 12kg and it's amazing!!!!!"), I've lost 3 lbs., hardened up noticeably, and there's testosterone shooting out my ears. (I can't confidently attribute all of that to the program. I made some other changes to help my T production around the same time, so I'm not sure what caused what.)
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JasonC
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Re: Back to KBs

Post by JasonC » Sat Apr 11, 2020 7:43 pm

Sat., Apr. 11, 2020
AM: jog/swim

Day 6 of the 10,000 Swing Challenge, sandwiched with pushups. Mostly 36kg for the 10s, 32kg for the 15s, 28kg or 24kg for 25s, and 20kg for 50s.
This took about 50 minutes.

I really appreciated the two days of rest. During that first two weeks I did a lot of extra training, mostly in the form of loaded carries, and I'll be more conservative about that this week.

PM: Was strong-armed by GF into doing a short ruck anyway.
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JasonC
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Re: Back to KBs

Post by JasonC » Mon Apr 13, 2020 12:07 am

Sun., Apr. 12, 2020
AM: jog/swim/crawl

PM: Day 7 of the 10,000 Swing Challenge. Poundages same as yesterday, sandwiched with bw ring pullups for 1-2-3-4.

Lethargic from extra rucking and late night last night. I've been blowing through the first 250 reps go quickly and then slowing down after that. However, even the 50-rep sets are getting easier. To make them more interesting, I broke them up: e.g. 24kg for 30, then 20kg; or even 10 reps each with 36kg, 32kg, and so on.
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Re: Back to KBs

Post by JasonC » Tue Apr 14, 2020 12:45 am

Mon., Apr. 13, 2020
AM: just a hose in the yard

PM: Day 8 of 10,000 Swing Challenge. Only used 24kg (1-arm or 2-arm), except for using 20kg on my first round to warm up and mixed into some of the 50-rep sets. Interspersed with back squats, 185# for 1-2-3.

I cruised through this workout. I think it took considerably less than 40 minutes.
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Re: Back to KBs

Post by JasonC » Tue Apr 14, 2020 3:04 pm

Tue., Apr. 14, 2020
AM: hose in back yard. Day 9 of 10,000 Swing Challenge. No strength movement today. All 24kg, all two-handed swings.

What I said a few days ago about avoiding extra work goes out the window again. I'm setting out on a search & rescue orienteering romp today that I'm guessing will go about 15 miles. YOLO!
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Re: Back to KBs

Post by JasonC » Thu Apr 16, 2020 1:11 am

Wed., Apr. 15, 2020

Holy fuck, yesterday's ruck was a big hairy deal. Seven hours. I did not want to swing kettlebells today.

Day 10 of the 10,000 Swing Challenge. Mostly 24kg. Surprisingly easy, even I'm generally wiped out today. Interspersed with eccentric isometric (EI) barbell presses, 95# for 1-2-3-4.
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Re: Back to KBs

Post by JasonC » Sun Apr 19, 2020 1:23 am

Sat., Apr. 18, 2020
Day 11 of the 10,000 Swing Challenge, today featuring feet-elevated pushups. Used 32kg for the 10s, 26kg for the 15s, 24kg for the 25s, and broke up the 50s into 24kg x (35+15).

Now have enough stamina that I'm not bothered by the 25s or even the 35s, and I can focus consistently on form instead of just making the numbers.
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Re: Back to KBs

Post by JasonC » Mon Apr 20, 2020 1:09 am

Sun., Apr. 19, 2020
Big day

AM: Four hour fasted ruck for a SAR training exercise. Needed more water.

PM: Day 12 of 10,000 Swing Challenge. This was a hard one, after the morning's exertions. (Also, DJ wrote somewhere that Day 12 is the hardest. I just recalled that.) Used 24kg for everything, except for warming up with 20kg for the first hundred. Today's strength exercise was pullups (bw or +15lbs), for 1-2-3-4.
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Re: Back to KBs

Post by JasonC » Mon Apr 20, 2020 3:47 pm

Mon., Apr. 20, 2020
Day 13 of the 10,000 Swing Challenge, today with squats (185# x1-2-3-4). Used 36kg for the 10s, 32kg for the 15s, 28kg for the 25s, and 24kg for the 50s (all of which I broke up into 25+25 or even 25+15+10).

Did this fasted. Maybe for that reason, I didn't have a lot of snap, pop, and giddy-up. I was just making the numbers.
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Re: Back to KBs

Post by JasonC » Wed Apr 22, 2020 12:23 am

Tue., Apr. 21, 2020

Day 14 of 10,000 Swing Challenge. Today featuring EI barbell press, 105# for 1-2-3. Swings same as yesterday.

Felt dehydrated and shitty for most of day, so I was just hanging in there and making the numbers.
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JasonC
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Re: Back to KBs

Post by JasonC » Wed Apr 22, 2020 6:49 pm

Day 15 of 10,000 Swing Challenge.

I tried "Option Two" from DJ's recent update to the workout (www.t-nation.com/workouts/the-10000-swi ... -revisited). This involves swinging bells of a bunch of very different weight (which I've been doing), but all for sets of 10. Sounds easier, especially psychologically, but this was a killer. With all short sets, I was going all out on every part of every rep: the hard hike backward, the deep "silverback" position, the hip pop, the tightly squeezed plank, and especially the tight lats at the top. This smoked my lats and took a long time.

Every 80 reps, I did some Iranian twisting pushups.

I'm not exactly looking forward to repeating this workout.

Physique changes? Yes, but more in the mirror than I think is being captured by my Tanita numbers. According to the Tanita, I started three weeks ago at 186.2# and 15.3% bf, and today I'm 184.4 and 14.3%. Not bad, but not great. But I look and feel noticeably less fat and more muscular.
Last edited by JasonC on Sat Apr 25, 2020 3:13 pm, edited 1 time in total.
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JasonC
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Re: Back to KBs

Post by JasonC » Wed Apr 22, 2020 7:00 pm

duplicate
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JasonC
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Re: Back to KBs

Post by JasonC » Sat Apr 25, 2020 3:26 pm

Sat., Apr. 25, 2020

AM: Day 16 of 10,000 Swing Challenge. Repeated very same workout as last time and it was MUCH easier and faster.

I've shifted the way I do swings. After never seeing much point in 2-handed swings (and finding them uncomfortable), I'm getting into the spirit after seeing an example of how DJ does them, which is very quick, with a very fast hike back and a very fast return. For the 16kg and 20kg I still used one hand, and each rep is noticeably slower. It's less stable so I can't put the same force on the bell. (On the Draper forum, somebody characterized the two-hand swing as a hinge and a one-had swing as a counter-rotation movement. Feels pretty true.)

PM: Light ruck for 90 minutes
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