I am Curious (Kettle)

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

Moderator: Dux

Post Reply
User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

I am Curious (Kettle)

Post by Bud Charniga's grape ape » Mon Sep 05, 2016 9:41 pm

Hola amigos. Been a long time since I rapped atcha.

I haven't done much for a couple of months. We moved to a new house in April, and I went from being a five minute walk from the gym to about a ten minute drive. Not a huge difference, but I had already been feeling like what I was doing with the barbells was both futile and injurious; not a great combination. Then I picked up a wave of federal and state litigation, and whatever desire I had to lift departed.

I've been feeling antsy again, so I cleared some space in the garage and broke out my shitty old 12 kg kettlebell. For now I've got that plus some jumpstretch bands and an ab wheel; I've got a suspension trainer on the way; and I'll pick up a 24 and a 32 one of these days.

At this point I'm just trying to stay active, and don't have any goals beyond that. I don't have any immediate desire to buy a barbell, but I expect I will some day. Ditto sports: There's a part of me that wants to get back into judo or throwing; maybe BJJ; but not now.

I'm not doing much, but I find that I'm having fun doing it.

Monday, September 5

TGU: 16 x 5 singles per side
I still feel like the TGU is closer to a Stupid Human Trick than the ticket to strength and manliness, but it's a fun Stupid Human Trick.

Press to windmill: 16 x 5 per side x 3
I actually really like this move; it makes me feel better when I do it. It's something I'll keep in the toolkit if I ever do pick up a barbell again.

Ab wheel: 5 from knees x 2

Green band row: 10 x 2

User avatar
stanley_white
Gunny
Posts: 511
Joined: Sat Apr 13, 2013 11:22 pm
Contact:

Re: I am Curious (Kettle)

Post by stanley_white » Mon Sep 05, 2016 10:15 pm

Welcome back!

-Stan

User avatar
Dunn
Sergeant Commanding
Posts: 6694
Joined: Mon Jan 05, 2009 4:06 pm
Location: Georgia

Re: I am Curious (Kettle)

Post by Dunn » Mon Sep 05, 2016 10:30 pm

Not a bad plan. Welcome back.

User avatar
Holland Oates
Lifetime IGer
Posts: 14137
Joined: Thu Feb 07, 2008 8:32 am
Location: GAWD'S Country
Contact:

Re: I am Curious (Kettle)

Post by Holland Oates » Tue Sep 06, 2016 3:45 am

I like the program minimum minimum.
3 to 5 rounds of
5-10 goblet squats
10-20 swings
10-20 push ups
Waiter's or farmer's walks

I do 3 rounds of the minimum number of reps before every training session. You can vary the rest periods, intensity, number of rounds, and reps to make it range from an easy warm up to a lung busting workout.

Welcome back shyster.
Southern Hospitality Is Aggressive Hospitality

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Sun Sep 11, 2016 11:18 pm

Thanks everybody.

EZ: unfortunately the 16 I have is too light for swings and goblet squats. The new house is a fucking money pit, so I'm minimizing personal expenditures for now. But one of these days I'll get a 24 and a 32; I figure that'll do me for the conceivable future. And yeah, the routine you posted looks like exactly the kind of solid, brains-free (in a good way) routine that I'm gravitating towards these days.

In other news: the day after my last post I managed to fall down the stairs in my house. Did I mention that we haven't put a tread on the stairs yet? I still bounce pretty well, but I wrenched my right shoulder on the way down, so I took the last week off and just walked a lot. First day back:

Sunday, September 11

TGU: 16 x 5
Again, I suspect these are only good for getting better at TGUs but, again, it's kinda fun.

Press to windmill: 16 x 5 x 4

A1) TRX pushup: 10 x 3
A2) TRX row: 10 x 3

B1) TRX flyes: 10 x 2 superset with
B2) TRX reverse flyes: 10 x 2

C1) TRX tris: 12 x 2 superset with
C2) TRX bis: 12 x 2

Ab wheel: 5 x 3

Not actually a TRX; I picked up a WOSS universal trainer. This is the first time I've used one in earnest. That shit's harder than it looks.

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Wed Sep 14, 2016 3:49 pm

Wednesday, September 14
EZ: unfortunately the 16 I have is too light for swings and goblet squats.
I decided I was being stupid about that, at least as to a warmup. So, thanks, EZ: I gave your suggestion a shot, and it warmed me up nicely. I appreciate the suggestion. And, I should mention: please keep 'em coming. I am relatively untutored in the ways of the Soviet handleball. Some movements I don't think I'll be able to do because of my hand -- I'm thinking principally snatches, or anything else where the handle rotates in the hand -- but I'm open to trying whatever.

Warmup:
A1) Goblet squats: 16 x 5 x 3
A2) Swings: 16 x 10 x 3
A3) Pushups: 10 x 3

TGU: 16 x 5

Press to windmill: 16 x 3 x 3
Right shoulder feeling a little crotchety

B1) TRX pushups: 10 x 2
B2) TRX rows: 10 x 2
I'm doing the pushups about half like a fly and half like a press.

C1) TRX tris: 12 x 2
C2) TRX bis: 12 x 2

Ab wheel: 5 x 2

User avatar
Holland Oates
Lifetime IGer
Posts: 14137
Joined: Thu Feb 07, 2008 8:32 am
Location: GAWD'S Country
Contact:

Re: I am Curious (Kettle)

Post by Holland Oates » Wed Sep 14, 2016 10:38 pm

Glad it worked out. The PMM is my go to warmup.

Check out Bill Esch on Instagram. He has some neat stuff to try.

http://instagram.com/kettlebellwarrior
Southern Hospitality Is Aggressive Hospitality

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Thu Sep 15, 2016 3:34 pm

Thursday, September 15

Short one.

Warmup:
Gob squat: 16 x 5 x 3
Swing: 16 x 10 x 3
Pushup: 16 x 10 x 3

TGU: 16 x 5

TRX 1-arm row: 10 x 3

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Sat Sep 17, 2016 7:51 pm

Saturday, September 17

I have taken an even fruitier turn. I was looking at some videos about the TGU last night and realized that I can't do the situp portion without using a lot of momentum. Which means my abs and hips are weak as piss. So I'll be working on that instead of the full movement. Kalos sthenos, bitches!

Warmup

TGU situp: 12 x 5 x 3
Slow and steady, trying to drive the elbow and the heel into the ground.

Press to windmill: 16 x 1/2/3/1/2/3/1/2/3
Right shoulder is still bugging me. I'm hoping it's just a strain and not a minor tear.

A1) TRX pushup: 10 x 3
A2) TRX row: 10 x 3

B1) TRX tris: 12 x 2
B2) TRX bis: 12 x 2

TGU situp: 10 lb. plate x 5 x 3
TRX abs (knee tuck) x some

DikTracy6000
Sgt. Major
Posts: 2688
Joined: Mon Oct 17, 2005 4:35 pm

Re: I am Curious (Kettle)

Post by DikTracy6000 » Sat Sep 17, 2016 10:04 pm

BCGA, I've been plagued with shldr problems for a while(decade?) and found that Shaf's video on doing Halos helped me a lot before doing overhead pressing. Pushups, which I used to do by the 100's, not so much. Of course you're still a young buck so pushups may work for you. I also do skin the cats with a bamboo pole on occasion to get the blood flowing in my shoulders, 30 reps front and back.

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Tue Sep 20, 2016 2:40 am

Thanks Dik. I think this is an acute issue related to my dumbass falling down the stairs, rather than a chronic issue. Regardless, I appreciate the suggestion and I did try it out. Right shoulder did still hurt during overhead work though, so I skipped the press/windmills.

Monday, September 19

warmup + halos w/ a 10 lb plate

TGU situps: 25 x 5 x 3

A1) Gob squats: 16 x 10 x 3
A2) Swings: 16 x 10 x 3

B1) TRX pushup: 10 x 3
B2) TRX 1-arm row: 10 x 3

C1) TRX tris: 12 x 2
C2) TRX bis: 12 x 2

Ab wheel: 5 x 2

I need to move a little faster. Taking me over 45 minutes to get through this and...it shouldn't.

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Wed Sep 21, 2016 12:37 am

Tuesday, September 20

Quick one today. I had to be in the city early for a six-hour-long meeting, and I'm fried.

Warmup

TGU situp: 12 x 5 x 2
getting a little smoother, still piss poor

Press to windmill: 16 1/2/3/1/2/3/
Pain free. I'll work these back in slowly.

A1) TRX pushup: 10 x 2
A2) TRX 1-arm row: 10 x 2

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Sat Sep 24, 2016 7:33 pm

Saturday, September 24

Hell of a week.

warmup

Press to windmill: 16 1/2/3/1/2/3/1/2/3
halos w/ 10 lb. plate before and in between each ladder

A1) Gob Squat: 16 x 10 x 3
A2) Swing: 16 x 10 x 3

I decided to ditch the TGU for now because it stopped being fun.

B1) TRX pushup: 10 x 3
B2) TRX 1-arm row: 10 x 3

C1) TRX tris: 12 x 2
C2) TRX bis: 12 x 2

Ab wheel: 5 x 3

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Sat Oct 01, 2016 3:21 am

Bud Charniga's grape ape wrote:
Hell of a week.
And again.

Monday, September 26

warmup

Press: 16 1/2/3/1/2/3/1/2/3/1/2/3
skipped the windmill part today.

A1) Gob squat: 16 x 10 x 3
A2) Swing: 16 x 10 x 3

B1) TRX pushup: 10 x 3
B2) TRX 1-arm row: 10 x 3

C1) TRX tris: 12 x 2
C2) TRX bis: 12 x 2

Ab wheel: 5 x 2

Friday, September 30

warmup

TGU situps: 12 x 5 x 3
awwww, how could I stay mad at you?

Press to windmill: 16 x 1/2/3/1/2/3/1/2/3
13 minutes. I'd like to try to get this below 10.

A1) TRX pushup: 10 x 3
A2) TRX 1-arm row: 10 x 3

B1) TRX tris: 12 x 2
C1) TRX bis: 12 x 2

Ab wheel: 5 x 2

also played around with a static hold, like the top of a dip, on the TRX. Surprisingly difficult.

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Tue Oct 04, 2016 2:23 am

Monday, October 3

warmup

TGU situps: 12 x 5 x 3

Press to windmill: 16 x 1/2/3/1/2/3/1/2/3
11 minutes and change.

A1) TRX pushup: 10 x 3
A2) TRX 1-arm row: 10 x 3

Ab wheel: 5 x 2

will do guns tomorrow

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Wed Oct 05, 2016 3:29 am

Tuesday, October 4: guns n' abs

warmup

Press: 18 x 1/2/3/1/2/3/1/2/3
Not an 18 kg kettlebell. Probably not actually 18 kg. I used a chain and a carabiner to attach a 5 lb. plate to the handle of my 16. This was mostly a bad idea. It definitely wouldn't work for anything but presses. But as a way to get from a 16 to a 24...well, why not.

TRX rows: 5 x 3

A1) TRX tris: 12/12/10
A2) TRX bis: 12/12/7

Ab wheel: 5 x 2

Waiter walk: 16 x a couple of orbits around the yard

TRX mountain climbers: to failure

User avatar
Holland Oates
Lifetime IGer
Posts: 14137
Joined: Thu Feb 07, 2008 8:32 am
Location: GAWD'S Country
Contact:

Re: I am Curious (Kettle)

Post by Holland Oates » Wed Oct 05, 2016 10:04 am

I used duct tape to tape 3 and later 5 pound plates to the bottom of my old ader bells when I was transitioning from the 16s to 24s. Before I bought my comp bells. Worked fine for long cycle. Just check the tape before each session.
Southern Hospitality Is Aggressive Hospitality

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Fri Oct 28, 2016 5:05 am

I've been terrible about logging this. Mostly because it's all pretty boring. The early "hay I've got sum kettleballs and some tee are ex what do???" jitters shook themselves out, I settled into a routine.

2-4 days per week, A and B. A is "strength" (read, not getting weaker) and hypertrophy, B is flexibility and stretching. I press on both days, mostly because the only way I've ever been able to get stronger at overhead work is to do it all the time. Guns and abs on both days, time permitting, because why not

An "A" day this week looked like:

warmup
A1) Press: 16 x 2/3/5/2/3/5/2/3/5
A2) Gob squat: 16 x 10 x 3
A3) Swing: 16 x 10 x 3
squat and swings between the ladders

B1) TRX pushup: 10 x 3
B2) TRX 1-arm row: 10 x 3

C1) TRX tris: 12 x 2
C2) TRX bis: 12 x 2

ab wheel: 5 x 2
waiter walk until done

A "B" day this week looked like:

warmup
A1) Press: 2/3/5/2/3/5/2/3/5
A2) Hip flexor stretch

B1) Windmill: 12 x long 10 count at the bottom x 3 per side
B2) Pec stretch

C1) Armbar: 12 x long 10 x 3
C2) Lat stretch

D1) TRX tris: 12 x 2
D2) TRX bis: 12 x 2

med ball slam: 5 x 5

I ought to do some cardio too but fuck me I hate it. I also need to order a heavier KB.

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Sat Jan 07, 2017 12:11 am

Fuck it. Might as well log this shit. 'twould get me to face my weakness if nothing else.

Monday, January 2

EZPMM

A1) TRX Dip: 3/2+1 negative/2+1-/2+1-/2+1-
A2) Gob Sq: 16 x 10 x 5

B1) Press: 16 x 6 x 3
B2) TRX Row: 6 x 3

C1) TRX Tris: 12/12
C2) KB Kurl: 12 x 5/5
trying to find a bicep variation that doesn't hurt my left hand. Was doing TRX curls but as the angle changed the hook dug into my palm in a weird way.

Ab Wheel: 5x3
Waiter Walk: 16 x 4 orbits around the yard per side

Friday, January 6 -- less time today

EZPMM

A1) TRX Dip: 3/3/2+1-/2+1-/2+1-
A2) Gob Sq: 16 x 10 x 5

TRX High-angle Row: 12/12/12/9
on the last set, my right foot cramped up. wtf.

Ab Wheel: 5 x 3
Four-limbed Staff Pose on Irongym Handle: 30s
that lit me the fuck up

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Tue Jan 17, 2017 4:20 am

Catching up a few

Saturday, Jan 7

EZPMM

Press: 20 kg 1/2/3/1 16 kg 5/5
meh

Windmill: 16 kg x 3 per side
hold at the bottom for a long ten count, trying to get further down

Armbar: 16 kg x 3 per side
long ten count

Monday, Jan 9

EZPMM

TRX Dip: 3/3/3/3/2+1-

TRX Row: 5 x 5

A1) Tris: 12 x 2
A2) KB Kurl: 12 x 5 x 2

Ab Wheel: 5 x 2

Swing: 16 x 20 x 4
should have done swings before ab wheel; back hurt

Friday, Jan 13

EZPMM

Press: 20 1/2/2/1/2/2/1/2/2

A1) TRX Dip: 3/3/3/3/2+1-
A2) 1-Arm Row: 10/10/10/10/10

B1) Tris 12 x 2
B2) KB Kurl: 12 x 5 x 2

Swing: 16 x 25 x 4

Monday, Jan 16

MunchkFit

Broad Jumps: 10
Triple Jumps: 10
Other stuff

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Wed Jan 18, 2017 12:10 am

Tuesday, Jan 17

legs and lower back surprisingly tired from jumping around w/ the midget.

EZPMM

A1) Press: 20 x 1/2/2/1/2/1/1/2/2
A2) TRX Row: 5 x 3
Press is going nowhere.

B1) TRX Dip: 3 x 5
B2) 1-Arm Row: 10 x 5

C1) Tris: 12 x 2
C2) KB Kurl: 12 x 5 x 2

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Sat Jan 21, 2017 3:23 am

Friday, Jan 20

EZPMM

Press: 20 1/2/3/1/2/2/1/2/2

Windmill: 16 x 3 per side, long ten count at the bottom

Armbar: 16 x 3 ps, long ten count

Ab Wheel: 5 x 2

User avatar
Bud Charniga's grape ape
Top
Posts: 1093
Joined: Thu Jun 27, 2013 5:30 pm

Re: I am Curious (Kettle)

Post by Bud Charniga's grape ape » Tue Jan 24, 2017 4:15 am

Monday, Jan 23

exhausted. This morning took me longer to do less.

EZPMM

A1) Press: 20 1/2/2/1
A2) Row: 5 x 2
that was that

B1) TRX Dip: 3 x 5
B2) TRX Facepull: 10 x 5
Dip still feeling stronger at least. More stable.

C1) Tris: 12 x 2
C2) KB Kurl: 12 x 5 x 2

Swing: 16 x 20 x 5

Post Reply