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Started By
Message
re: 10,000 KB Swing Lent Challenge
Posted on 1/9/23 at 12:15 pm to JL
Posted on 1/9/23 at 12:15 pm to JL
quote:
So you work out every muscle group days in a row and recover on the weekends? Just sleep and creatine will be enough recovery?
yea pretty much. you dont kill the muscle everyday except the swings.
***i dont think many are wanting to do this btw. i think most are going to either continue on ppsa or do something like defrancos rebuilt 2.0 or something similar.
but feel free to run this if you would like.
2
Posted on 1/9/23 at 12:33 pm to lsu777
I may start now and go 3x a week with a day rest between workouts and swim on the weekends.
Posted on 1/9/23 at 2:09 pm to JL
(no message)
This post was edited on 1/9/23 at 2:11 pm
Posted on 1/9/23 at 5:13 pm to lsu777
Just finished the day 1 example on your spreadsheet. Took just over an hour. By the time I finished farmers carry my lower back was exhausted so I dropped weight on the swings. By the time I finished ring push-ups I had to drop reps but after a few cycles and a break on my back I was able to get back up to 15. I would probably do something else next time instead of the ring push-ups for chest. I didn’t feel like I got a good chest burn. I definitely looked like I jumped in a pool by the time I finished.
Disclaimer, I never really use kettlebells or TRX bands. I'm definitely gonna be sore as hell this week.
Disclaimer, I never really use kettlebells or TRX bands. I'm definitely gonna be sore as hell this week.
This post was edited on 1/9/23 at 7:01 pm
Posted on 1/9/23 at 7:09 pm to JL
quote:
I didn’t feel like I got a good chest burn.
Get a lot of depth and stretch them out. Rotate your hands so palms are up at the top and squeeze your pecs. You can adjust the height of the rings to make them easier or harder too
This post was edited on 1/9/23 at 7:10 pm
Posted on 1/11/23 at 7:09 am to JL
I'm sore in most of the places I would have expected. Let me tell you, I've never done scarecrow with TRX before, holy shite I'm sore from those. Even if you don't do the swing challenge, add that to your workout routine. My Infraspinaus, teres major and minor are about as sore as I can remember in a long time. I do reverse dumbbell fly's pretty regularly and don't get that kind of soreness.
This post was edited on 1/11/23 at 7:18 am
Posted on 1/11/23 at 7:20 am to JL
quote:
I'm sore in most of the places I would have expected. Let me tell you, I've never done scarecrow with TRX before, holy shite I'm sore from those. Even if you don't do the swing challenge, add that to your workout routine. My Infraspinaus, teres major and minor are about as sore as I can remember in a long time. I do reverse dumbbell fly's pretty regularly and don't get that kind of soreness.
yea they are very very good for destroying the rear delts
really glad someone is doing this and can let us know expierence
Posted on 1/11/23 at 8:47 am to lsu777
quote:
*i dont think many are wanting to do this btw.
I say we do it anyway. If they scared, go to church.
Posted on 1/11/23 at 7:09 pm to boxcarbarney
Did the day 2 workout today after one day rest. It took me 1:40 to get thru. I was still a little fatigued from day 1 so took a little more time between sets. I was able to get further before dropping weights on the swings. I did not finish the 100 curls for time. I was dead. This one was very shoulder intense. By the time I finished the waiter walks I couldn’t put my hands on my hips without my shoulders giving out. Just had to let my hands hang by my side like a damn Neanderthal.
I can see getting burnt out on kettlebell swings for sure. I was also completely drenched in sweat doing swings like crazy. Lots of people were staring and confused because I usually wander around the gym doing standard weight routines. Couple of trainers I know came to make sure I was ok.
I can see getting burnt out on kettlebell swings for sure. I was also completely drenched in sweat doing swings like crazy. Lots of people were staring and confused because I usually wander around the gym doing standard weight routines. Couple of trainers I know came to make sure I was ok.
Posted on 1/12/23 at 7:21 am to JL
quote:
I can see getting burnt out on kettlebell swings for sure. I was also completely drenched in sweat doing swings like crazy. Lots of people were staring and confused because I usually wander around the gym doing standard weight routines. Couple of trainers I know came to make sure I was ok.
quote:
Did the day 2 workout today after one day rest. It took me 1:40 to get thru. I was still a little fatigued from day 1 so took a little more time between sets. I was able to get further before dropping weights on the swings. I did not finish the 100 curls for time. I was dead. This one was very shoulder intense. By the time I finished the waiter walks I couldn’t put my hands on my hips without my shoulders giving out. Just had to let my hands hang by my side like a damn Neanderthal.
so what did you do for the horz push??? assuming floor presses?
and yea waiter walks really gets a lot of people, especailly the first time. they actually end up being almost a form of blood flow restriction training for the shoulders especially if you use a barbell and do two hands in a snatch grip. pairs very very well with other shoulder exercises to cause a massive shoulder pump. I first read about the occlusion effect they have in an article christian thib put out about 7 years ago. for sure one of my favorites.
Posted on 1/12/23 at 8:21 am to lsu777
I was dead with the waiter walks but felt much better a few sets after. I think it was a good break from the rest of the workout. Yea I did the floor presses, it was also a nice break for my delts. Honestly the worst part is the swings. I maybe need to up the weight on the exercises between the swings, they don't seem bad because the swings are brutal. I feel great today. It's definitely more mental than physical. I regret not finishing the curls, but I wasn't going to work out 2 hrs and be late picking up my kid from daycare.
For the racked squat, gorilla row, and db floor press i started with less weight because i was burnt from the swings, but ended up increasing by almost 50% after the first set. I can't explain it but your mentality changes when you do lifts close to what you are used to vs. the swings. I felt like I was dying, but doing rows or floor press after swings felt like a great break and I pushed way more on set 2 than I thought I could get on set 1. When you do the program, don't lower weight on the other workouts because you're tired from the swings, mentally and physically, you can handle your normal load.
For the racked squat, gorilla row, and db floor press i started with less weight because i was burnt from the swings, but ended up increasing by almost 50% after the first set. I can't explain it but your mentality changes when you do lifts close to what you are used to vs. the swings. I felt like I was dying, but doing rows or floor press after swings felt like a great break and I pushed way more on set 2 than I thought I could get on set 1. When you do the program, don't lower weight on the other workouts because you're tired from the swings, mentally and physically, you can handle your normal load.
This post was edited on 1/12/23 at 8:31 am
Posted on 1/13/23 at 8:39 pm to JL
Just finished the day 3 workout. Went the whole routine not having to drop weight for the kettlebell swings. I’m gonna keep going every other day for at least another week.
Posted on 2/9/23 at 9:45 am to JL
Wanted to update because I'm doing my last day of this tomorrow.
I dropped down to only doing this twice a week. My hands were fricked and my lower back was completely shot doing it more than that (trainers verified I was using good form). I almost threw a kettlebell through a mirror twice so stay back from the mirrors. Those were the negatives.
Biggest positive was in my squats and deadlift. The weight I could do 5 times when I started I can now do 10 times fairly easy. Good luck to whoever tries this. I don't want to touch a kettlebell for the rest of the year and I probably only got in half the reps the program calls for.
I dropped down to only doing this twice a week. My hands were fricked and my lower back was completely shot doing it more than that (trainers verified I was using good form). I almost threw a kettlebell through a mirror twice so stay back from the mirrors. Those were the negatives.
Biggest positive was in my squats and deadlift. The weight I could do 5 times when I started I can now do 10 times fairly easy. Good luck to whoever tries this. I don't want to touch a kettlebell for the rest of the year and I probably only got in half the reps the program calls for.
Posted on 2/9/23 at 9:59 am to JL
quote:
Wanted to update because I'm doing my last day of this tomorrow.
I dropped down to only doing this twice a week. My hands were fricked and my lower back was completely shot doing it more than that (trainers verified I was using good form). I almost threw a kettlebell through a mirror twice so stay back from the mirrors. Those were the negatives.
Biggest positive was in my squats and deadlift. The weight I could do 5 times when I started I can now do 10 times fairly easy. Good luck to whoever tries this. I don't want to touch a kettlebell for the rest of the year and I probably only got in half the reps the program calls for.
man glad you stuck it out
and yea thats why they call it a challenge and yea most people feel that away after any of the kb swing challenges i have seen.
Posted on 2/10/23 at 9:48 am to lsu777
I’ll actually probably to continue to do it at least once a week to see if I get continual improvement in my compound lifts.
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