The Greatest Single Kettlebell Program

 Did the title hook you to click?  

My experience with running the The Giant is over.  Using double 55 lb./25 kg kettlebells, I completed all 5 programs of 4 weeks apiece. What I loved about it, was set the clock from 20-30 minutes and do cleans and presses.  No timed rest periods, just auto-regulate and do the work. On days that, I didn't have it, all I had to do was get through the 30 minutes.

The issue, I have, is it is a minimalist approach.  Do one exercise for 20 weeks.  I like variety.  What I loved about the Rite of Passage program, is it also involves swings, snatches and 2 variety days.  As if the author is saying, "I know you're not going to do the program as written, so here are 2 days to do other work."

I freely admit that I was doing pullups, dips, chest presses and running on off days from The Giant.  So what now? 

Well, I combined the things I liked about both of the programs above combined them and added an exercise.

1. Use a single kettlebell

I like changing up between singles and doubles.  ROP is a single kettlebell program and The Giant can be done using a single bell.

2. Set the clock for 30 minutes and do clean and press on each side

I'll pass on doing 5 ladders, 75 repetitions per side and taking over an hour to complete heavy day.  Sweet spot for me is between 25 and 50 repetitions. 

3. ADD A SQUAT

Here is where I am traveling off the reservation.  My biggest complaint with both programs is the lack of squatting.  You can do them on variety days with the ROP, but it's never stated in the program.  I'm also a fan of single kettlebell squats in the rack.  One of the most UNDERRATED exercises. You need to stay tight so the bell doesn't fall out of the rack and it works the side abdominal wall as well.  This is not to be confused with a goblet squat, which you hold with both hands.  

It looks like this.  Medium day is sets of 2.  Clean and Press, Clean and Press, lower bell back to rack, squat 2 times, switch hands and repeat.

4. Swings and Snatches after completing 30 minutes.

I always loved this addition to the ROP for conditioning.  Using a dice roll, from 2-12, calculate the number of minutes to do ballistics.  On medium days, one hand swings, heavy days two hand swings, light days, snatches.  Depending how you feel effort level should be 75-100%.

Perform this program 3 days a week for 4 weeks. On off days, yoga, walk, do a 2-3 mile run, some pullups and dips. Walk on all off days.  I don't see walking as a workout.  I look at it as movement for your heart and to burn calories. 

Putting it all together, it looks like this, I'm using a 61.6 lb./28 kg bell for everything except snatches.  For snatches a 55 lb./25 kg bell.

BELL SIZE 5-6 REP MAX.  

SUNDAY MEDIUM DAY

30 minutes

Sets of 2 Clean and Press/Squat left, then a set of 2 Clean and Press/Squat right

One hand swings

Roll a pair of dice or go to RANDOM.ORG and press the button for a dice roll.  Take sum of roll and do sets of 10 left then 10 right of one hand swings as many sets as possible.  For example, dice roll is 10.  For 10 minutes, do sets of one hand swings, rest as necessary.  No rest between left and right hand.  Park bell once 20 swings are completed.

MONDAY/WEDNESDAY/FRIDAY/SATURDAY VARIETY OR REST DAY

Walk, do some YouTube yoga for 30-45 minutes, go to gym and do a light workout or run. Walk EVERYDAY, but at LEAST one day week, do nothing more than walk. 

TUESDAY HEAVY DAY

30 minutes

Sets of 3 Clean and Press/Squat left then a set of 3 Clean and Press/Squat right

Two hand swings

Same instructions as above with the dice roll.  I like doing a set of 10 ever 30 seconds.  So 15 seconds swings, 15 seconds rest. 

THURSDAY EASY DAY

30 minutes

Sets of 1 Clean and Press/Squat left, then a set of 1 Clean and Press/Squat right

One arm snatches

Same instructions as above with the dice roll.  Snatch left, snatch right, park bell. I like either doing a set of 5L, 5R and rest to the top of each minute. Or, a set of 10L, 10R, then rest a minute. Make sure to use impeccable form and take care of your hands to avoid blisters.

Do this for 4 weeks and test clean and press rep max. If the rep max is 7/8, try it using a 3, 4, 5 rep scheme.  If 9/10, do 4, 5, 6 rep scheme.

Happy New Year!

The Giant 2.0

 Yesterday in my journey of doing Geoff Neupert's The Giant, kettlebell program,  I finished the 2.0 workout.  What makes this different than the other 4 workouts is that it uses ladders vs. straight sets.  I believe this is the best next progression after 1.0.  Why?  In 1.0, the heavy day is the 6 rep day.  For 20-30 minutes, you're performing continuous reps of 6.  If you do the 1.1 workout, 6 is the light day and 8 is the heavy day!  That might be too much progression.  Kind of like a $3.5 trillion spending bill. No, that would be the 1.2 program.

The 2.0 program uses ladders ranging from 3-8.  Meaning, first set, do a set of 4. Rest, next set of 6, rest set of 8. Start ladder over.  What I like about ladders is instead of balling out and starting with a set of 8, which might feel awful, you kind of ease into it. Set of 4, loosen up a little, set of 6, warmed up, set of 8.  It's kind of like pitching.  You don't go into a game without warming up.  The first couple of rungs help you get the movement pattern down for the money set.

I ran this program with double 55 lb./25kg kettlebells.  4 weeks, 1st 3 were for 30 minutes, last week was 20.  My best was 75 reps on a medium day, which was a personal record.  The magic in this program is in the high rep sets, 7's and 8's.  They also take a LOT out of you.  I never went to failure, but hit a wall on heavy day in week 3.  Now if I did the program as written and rested, maybe the results might have been even better.  

I am still running a couple of days a week on treadmill or outdoors.  3-5 miles, just for meditative purposes.  Also gone to the gym to do some pullups and rows.  Last Sunday, after an easy day deload week 20 minute session, I decided to do a snatch test for 5 minutes.  Being over 50, as a "master" (insert joke), I can use the 45 lb. bell.  

Chalked up, set the clock and started.  There are many different ways to get to 100.  20 reps sets descending to 15, 10 and 5.  I'm not a fan of long sets.  I find them to be grip fryers and cause shoulder fatigue.  When the grip starts going, you're more apt to have a bad rep, a pinch and a blood blister.  Sets of 10 are okay.  Just boring.  A few years ago, I did this with a 35 and did 200 in 9 minutes.  It was still pretty miserable.  

Personally I like, 8, 8 and then 6 sets of 7,7.  The grip stays fresher. The sets don't seem that long.  If you can do 5 reps, everyone can do an extra 2. And my shoulders feel better.  There are some drawbacks to this.  First, you have to keep a decent pace.  Hand switches waste time. Second, the counting aspect.  This isn't a problem for me.  My brother teases me, that I know my exact golf score in my head or how many points I scored when I played basketball.  But it works for me.  

The key is NOT PUTTING  THE BELL DOWN.  If you put the bell down, fatigue takes over, it's hard to get going again, and you'll put it down again.  Ever notice when running how hard it is to start running again when you stop? Or doing a task you dread at work, get going on it and stop?  Same thing.  Anyway, I did the 100 at a nice easy pace in 4:50 and did 4 more for 104 total.  I might train with a 55 again.  I haven't done 100 with a 55 in about 5 years.  

What's next? I'm kind of in a no-man's land. Going on vacation in 20 days.  I can squeeze 3 weeks of The Giant 1.1 in.  Then take a week off as a de-load. And finish week 4 by doing a full 30 minutes.  Or I could finish Ballistic Beatdown.  I have 3 weeks left. I'm not a fan of it.  I HATE high pulls.  Especially before snatches. Finishing it would be more of a matter of pride than enjoyment  I'm leaning toward the former.

Kettlebell Burn Extreme Reloaded Final Results

 UPDATE:*****************5/3/21*************************

Don't you hate when someone blogs about a program and doesn't finish it?  I have been guilty of it as well.  Raise my hand. Not this time however.  Let's go to the video tape, or I mean measuring tape.

Weight: 181.4 Down a little over 10. The other times I weighed myself it was after a fast to keep the momentum going.  After a fast last week it said 180.6, which is kind of a false, but nice reading to keep motivation going. 

Navel: 35.5  Down around 2 inches from 37.5.

Diet: Fasted 4 x, no problem. Was 90% compliant. Again, adding almonds and walnuts as well as had 2 apples.  If you're worried about apples, you have food issues.  I understand the theory to avoid them about raising blood sugar, but threw them in a salad. Let's face fact: Oatmeal and broccoli is not an appetizing combination.  I didn't eat egg whites.  Whole eggs, thank you. 3-4 five times a week.

Recovery:  See above, I foam rolled and did deep breathing.  Ditched the cold therapy.  Walked 5-6 days a week with the puppy.

Workouts: I followed the principles, but not to a T.  For example, for the last week, instead of 35 one hand swings each side with a 55.  I grabbed a 70 and did 2 hand swings for 20 minutes.  Why? Better hip snap = better swing, not worried about losing my grip, high rep 1 hand swings bother my lower back. 350 total.

Snatches, instead of 20-25 reps with a 35, did 200 with a 45.  Why?  Less strain on elbows and shoulders, no hot spots on hands from too many reps, heavier weight.  200 is my snatch limit.

Press and squats: I ditched the 25 minute sets of 3 and 4.  Took 45's, did 10 sets of press/squat/row complex 5 reps of each.  Rested 60-90 seconds.  Done in under 20 minutes with more reps.

Extra stuff: Ab roller, stomach vacuums and planks 3 x / week. Band Pull Aparts 100/day for shoulders.  Ran once on treadmill at gym 30 minutes 3.37 miles with a 1.0 degree incline.  My pullups were much easier with the loss of weight.

What's next?:  Ah the dreaded, I'm finished, where do I go from here?  Help?  No one wants to be Oprah physically and gain it back.  Her bank account is another story.  

Workouts: Do random stuff 6 days a week.  3 at the gym, (pullups, dips, chest press, 3 mile run). 3 doing kettlebells.  Geoff Neupert has a 102 kettlebell workout E-book.   Here is the link, it's free and will keep you amused.  https://chasingstrength.com/get/102-kettlebell-workouts/

Recovery:  Same. 11 month golden retriever puppy has a LOT of energy, needs to be walked at least 3 miles daily.

Diet:  The most important question as it's 85-90% of success.  Going to follow a Slow Carb diet a la Tim Ferriss but my own spin on it, which is similar to Geoff's diet above on days, 1,3,5 and 6

Days 1-5, Eat 2-3 meals of Protein, Green Vegetables and Complex Carbs (No bread, pasts, dairy, fruit)

Day 6 Cheat MEAL, not day, meal.  Including dessert.  

Day 7 Fast from cheat meal to next day's dinner 22-23 hours. Eat the dinner same as days 1-5.

If I lose 4-5 lb. in the next month, great.  If not, I know eating healthy is great for my heart and organs.  And at 52, heart health starts to get EXTEMELY important.  Especially with the genetic cesspool I was dealt. 

I'm still taking my blood pressure medication.  Usually I have to cut it in half at this point from headrushes, but those haven't been as extreme as in the past.  Normal around 120/80.

28 days is all it takes, and in reality 4 cheat days and 12 eat normal with carb days.  So only 12 days are tough.  That's less than 50% of the program. 

Kettlebell Burn Extreme Reloaded

Decided after Easter Sunday, it was time to take off the last of the COVID-15, that I had gained.  Back in September 2020 after a golf vacation and a couple of weeks later was just over the 200 lb. mark, which is almost an all time high for me.  I got to 202.4 after one particularly poor eating/drinking day.  Pants were TIGHT.  From a conditioning standpoint, I had finished Kettlebell Muscle running it for 6 weeks instead of 12.  Was in great shape, but blood pressure was high and I was carrying too much weight for a 5'11" 51 year old male. Finally, around the beginning of December, I decided it was time to eliminate the one thing that makes me gain weight.  Drinking alcohol.  I did not have a problem, but like many, binged on scotch on the weekend.  

At this time, my life had become EXTREMELY stressful.  I remember being up until 3 AM one Monday morning, waking up at 7 AM filled with anxiety.  I said to myself, "that's it."  Done.  Life would get a lot worse and remained so for another month.  It was a nightmare that thankfully has turned around.  I felt that at that point, in order to help fix the issue I needed to be mentally at my best and focused.  I also, started praying the Rosary every day and going to Mass every weekend.  

Without the extra calories of the alcohol as well as the lack of sluggishness, my workouts got immediately better and I became a lot sharper.  My weight started to come off.  First, down to 195-196, then to 193.  Yet my diet wasn't locked in.  I didn't eat poorly, but not well either.  Finally down to around 191-192, but I had a belly.  My navel measurement was around 37.5, which doesn't put it in the metabolic risk category, but for vanity purposes, too large.  

I had run Kettlebell Burn Extreme  by Geoff Neupert with success back in 2014 and used double 70's.  I never missed a cold shower, a workout or meal timing.  Cold showers in the dead of winter are awful.  Lost around 13 lbs. It worked really well.  And I did reward myself with beer or scotch on cheat day. At that point, I had realized it's 85% diet.  You cannot exercise a bad diet.  

Here's how the diet works:

Monday, Wednesday Friday. 3-4 meals. Protein, Fat, Complex Carb in each meal (quinoa, oatmeal, lentils, beans or sweet potato)

Tuesday, Thursday, 2-3 meals (Protein, Fat) No carbs

Saturday, Cheat day eat whatever you want.

Sunday Fast 36-40 hours. You have all the calories, 3500-4500 from the day before that helps resets leptin levels, use those calories to get through the fast. 

Workouts 6 days a week. On carb days 25 minutes, double kettlebells, presses and squats. 5 rep max.  I chose 55's to avoid injury  On non-carb days and cheat days.  one arm swings and snatches.  Long sets of 20.  I am using 55 for the swings and a 35 for the snatches (don't want elbow tendonitis from long snatch sets)  

Recovery, I'm using foam rolling and deep breathing as well as stomach vacuums.  I did one week of cold showers and decided to opt out.

18 days in.  I started with the fast for 40 hours just to get things going.  So I've done 3 fasts and will run it for 29 days vs. 28.

Results so far:  

Navel: 36 inches down from 37.5  

Weight: I think my start weight was about 191-192. Currently after 3rd fast 183.8.  First fast was 187.2, Second fast 185.8, now down to 183.8

55's seem to be the right weight. I am not chasing reps ala Escalation Density Training.  I'm auto regulating and averaging around 30-36 reps in 25 minutes.  Just setting the clock, and doing perfect reps.  For me, chasing reps is the perfect recipe for popping my SI joint.

Cold showers: See above stopped.  We are redoing our master bathroom which is a walk in shower and now using the tub/shower in the other bathroom.  Not enough space to get away from the cold water, said screw it.  My reward for being compliant on the diet is a hot shower.  

Fasting:  Have had zero issues with it. After the first cheat day, I had eaten so much at a dinner party, I couldn't wait to not eat the next day.  The cake and food were glorious.  This past fast, I played golf for the afternoon, an hour away.  I didn't get home until 8 PM and the witching hour had passed. 3 down 1 or 2 to go.

Diet: From a food choice standpoint, the only thing I've added was almonds.  Especially on no carb day to take the edge off.  Last time I ran this, I found the no carb days to be the hardest.  This time my portions are bigger than the fist, but I've been 95% compliant.  No cheese, no bread.  Fruit only on cheat days.  I've also added 2 spoons of Metameucil, 2 spoons of lemon juice, and 2 spoons of apple cider vinegar in water.  An orange sweet tart.  

My only complaint is I get headrushes, which is common for me due to being on 10 mg of Lisinopril for high blood pressure.  So far it's been in the 120's and 80's range.  When it gets to 105/69, I'll have to cut the dose in half.  If I don't take it, it's high.  

I've also included walking 3-4 miles 5 times a week. No running, no sprints, no other exercise except the program.  

Foods on my list: Beans, lentils, (I marinade both in olive oil, vinegar and garlic) quinoa, oatmeal with walnuts. Broccoli, Brussels sprouts, green beans, lots of jalapenos, asparagus, lettuce, red onion, peppers, tomatoes. For protein, eggs, chicken thighs and breasts, hamburger, tuna grilled and canned, baked cod and haddock.  Being able to eat fish after 30 years of allergies is a GAMECHANGER for me.  So simple on a no carb day to throw to cod filets in an oven with asparagus. 

Cheat days have been glorious.  Last Saturday, I had 2 doughnuts, a couple of handful of chips and two heaping plates of Chinese food.  This Saturday is going to be waffles and bacon and pizza for dinner. 

What happens after the program is over?  

I've given this thought and feel that parts of this diet can be a lifestyle.  Add complex carbohydrates to the no carb days, as well as have fruit daily.  Fast once every 2 weeks, and enjoy whatever you want on cheat days. 

I'll do some random workouts post program with a focus on maintaining strength. Final results coming soon.

Kettlebell Burn Extreme Reloaded Week 1 Day 5

Weight: 186.6. 
Expected, but happy that I gained only 1 lb. 2 days after a fast

Blood Pressure: 134/88 Heart rate 63
This was 24 hours after blood pressure medication was taken.  A good read

Workout:

Medium day of ballistics. Snatches with a 45# Sets of 20 left, rest 20 right.rest etc.
Goal was 200, 5 rounds.  Each set, I hit the fatigue wall around rep 13.  Last round, no rest between left and right 200.

Recovery:
Feet up deep breathing 8 minutes. Contrasting hot/cold shower 8 minutes

Diet:  

Protein modified sparing fast day.  NO CARBS.
Meal 1 A scoop of protein in water
Meal 2 A fistful of spoon roast and a salad with spinach, cucumbers, tomatoes onions, red pepper, feta, raisins, and wasabi peas in Italian dressing
Snack: Slice of deli ham
Meal 3 Pork chop, Roasted Green Beans, peppers and onions

Kettlebell Burn Extreme Reloaded Week 1 Day 3

Weight: 189.4

Still not feeling well, cold is still in my sinuses and has moved to my throat. Laryngitis, great.  Also, stomach is feeling foul.  Not in a diet way, more like flu.

Blood Pressure: 133/90 Resting heart rate 66

Update: 11:20 AM
I feel awful, it's 88 degrees and I have chills.  Decided to make my fast day today.  Rest and not do a workout.  I don't know about the cold therapy today.  I went from sweating profusely to being cold.

Recovery:  No cold showers today  Took a hot one. Turned water on, stuck my hand in and was like, No, not doing it.  I'll let the fast take care of the weight

Good news is by tomorrow, 1 fast will be in the books, 3 more to go.

Kettlebell Crossroads

Well, if I didn't consider myself old, going on high blood pressure medication has confirmed it.  After continually getting readings of 137/91-158/100, I was finally prescribed 10 mg of Lisinopril.  This has brought it down to the 120's for systolic and the low to mid 80's for the diastolic.  The good news is my cholesterol level went down from 244 to 238.  The better news is my HDL (good cholesterol) went up 17 points from 79 to 96, which is off the charts good. Heart rate is in the mid 50's, weight in the mid 180's.  All good.

I finished one of the kettlebell programs I was doing after 6 weeks. It was a rowing based complex program and heavy and medium day were, uncomfortable at the end.  4 rounds, work:rest ratio, 1:1

Heavy day 45 lb. kettlebells
Renegade Row x 20 seconds
Double Clean x 20 seconds
Front Squat x 20 seconds
Double Snatch x 20 seconds
Military Press x 20 seconds
Double Swing x 20 seconds
Double Row x 20 seconds.

2:20 on, 2:20 rest.

The other program is a 9 week jerk program I'm doing as a chain. Starting week 8.  Using 45's, 4 rounds work:rest 1:1, week 9 will be 5 rounds.  Takes about 100 seconds and then rest 100.

Heavy Day: Repeat this sequence 6 times for 30 reps
Double Clean x 1
Jerk x 1
Front Squat x 1
Double Snatch x 1
Jerk x 1

Don't be fooled, 4th time around the sequence it starts getting fatiguing.

I like these workouts because they only take 15 minutes max, and if I want to run, play basketball or go to the gym and do chest, I'm not so spent that I can't.  I've been playing hoop 1-2 times a week and it's coming back.  Some nights, like Monday we had 18 guys and I was the oldest one there and I can keep up. Just don't ask me about my kneecaps when I go downstairs the next day.

My goals right now are just to complete the programs.  I have ZERO interest in lifting heavy.  I haven't picked up my 70's or 88's in long time.  My fear is my elbows. When doing Turkish Getups with the 88, which I have no problem performing on each side. The hyperextending of my elbows makes them sore the next day. If that's the case what's the point?  Did 200 snatches in 19 minutes with a 55 doing 5 each hand at the top of the minute. No problem, but my hands never feel great after and my form is solid.

So I have 2 weeks to figure out what to do next.  I am going to continue to use kettlebells.  Right now I know what I'm not going to do.

No Rite of Passage, too much volume, no farmers carries, no Simple and Sinister (with all the fun and different exercises you can do with a kettlebell, why would anyone stick to just getups and swings is beyond me), no Easy Strength, no 10000 swings.

Stacking 3x a week is a possibility, Escalation Density Training is a maybe, 3x a week.  My only issue with that is I get nothing out of floor presses so I need to figure out a pressing movement on Day 2.  I'm also thinking of simplifying things and using one kettlebell for awhile.  I'm better when I'm doing programs vs. free forming.

This is not on my purchase list.

RIP, ROP

Things are going so well, how can I screw this up?  Not the case here.  So I quit doing the Rite of Passage.  Why, one would ask?  I'm making gains, seeing improvement it doesn't seem to make sense.  Well, it's simple and common for a lot of people who do this workout.  The volume of cleaning and pressing with a 32kg kettlebell or higher, leads to getting knicked up.  And that's what was happening to me.  My elbow/forearm tendons starting getting sore.  After heavy day, the back of my left shoulder in the tendons, not skeletal part, got sore.  I took a week off from all exercise, first day back doing easy day, sore. immediately in the same two spots.

My last heavy day, for all my rungs and ladders, I only cleaned it once and then pressed out the reps.  I tried to adjust, but couldn't get it comfortable.  Still there is a lot to like from the gains. However, I think it is a 4-6 week workout than you have to move on.  Snatches, did 4 minutes straight without putting the bell down. Did 75 reps, wasn't testing, took my time, tried to get used to the endurance vs. cranking out reps. 

The week off was good. I had to travel to Austin, TX for work for 3 days, and said, I'm not packing any workout clothes.  I take 4 weeks off a year.  If I don't, I get injured.  So now for 3 days a week, I'm doing the Long Haul from the More Kettlebell Muscle book.  Using 45's, it's basically a 9 week program, where you do sets of a double kettlebell complex. Easy day is 90 seconds broken up into 3 exercises, 30 seconds each all the way to heavy day 150 seconds.  It's a program I've done before.

I'm two weeks through it. The good news, conditioning wise, I pass in flying colors.  First week, it was 3 sets, rest 2x as long as the set.  No problem.  Second week, add a set. so 4 sets total. The 4th set on heavy day, the grip on my left hand was screaming.  It went clean, squat, press, snatch, swing.  The cleans were a grip fryer, 30 seconds is about 13 reps of cleans. The squats 10 reps, are an oasis on the grip, however, it fatigues the back of the shoulders.  Then the presses first 3 sets about 9 reps, last set 7. Bring to the rack, breath deep 3 times, up, back down repeat.  Now the panic starts to set in, the grip is weakening, the shoulders are tired and what's next? Oh goodie gum drops, double snatches.  9 the first 3 sets, 7 the last round. Swing the bells outside the legs, snap the hips keep the bells close, punch at the top, bring to the rack, try to relax breathing repeat.  Finally double swings, at this point that swing that went to the chest the first three rounds, is getting to about the hips, because I'm hanging on to the bells for dear life. 

Put bells down, heart rate is 180, breathing heavy but not gasping. We'll see how 5 sets go next time around.  For the record, my shoulder and elbow are significantly better.  ROP  easy and medium day, awesome, heavy day, too much volume for this old coot.

The other three days I've been tinkering around with the heavy bells.  One day, did sets of presses/squats/rows with the double 70's, then did some bottoms up presses.  Was able to get 3 reps each arm with the 45.  Next time, I did a complex of 10 sets of 5 press/squat/rows with the 55's.  Then did 10 sets of 5 with 88's of deadlifts and double swings outside the knees.

Thoroughly enjoyed Thanksgiving yesterday.  I did try to head the damage off at the pass yesterday, don't know if I succeeded or failed.  Went out Wednesday night for drinks and appetizers with my wife.  Thursday morning, did easy day of the Long Haul. Took 15 minutes. Rested for 10 and debated doing road work.  Jog or sprints?  Chose the sprints and somehow lived to tell about it.  First 3 sprints were about 75 yards to the first mailbox on the adjacent street to my house.  Moderate incline. Next 3 were 100 yards to the second mailbox, however the last 25 yards the incline is steeper. Hamstrings start to pump. Next 3 sprints are from the first mailbox to another mailbox.  About 75 yards, but steeper than the other two sprints.  Finally one sprint to the top of the hill from the first mailbox, about 100 yards, steep, sprint form gone to hell trying to drag my butt to the top.  Walking home, huffing and puffing wondering if a heart attack was going to ensue.  I pass by my neighbor's house, he walks outside with amusement, already drinking a mimosa to wish me a happy holiday and asks me what I'm doing to myself.  Now it's 34 degrees out, no wind, and I'm in a hoddie, and t-shirt. My diaphragm is burning, I decide to take a cold shower for recovery.  I come out after 7 minutes sweating still on my forehead. 

Had 3 drinks and two helpings of everything at my brother's house and fell asleep for 90 minutes on the couch.  This was after 9 hours of sleep the previous night.  Going to put all those calories to good use today.  My decision is whether to do it before or after basketball practice at 11. I'm coaching an 8th grade team. One of my favorite activities.  I don't do Black Friday.  My idea of Black Friday is to go on Amazon. Was going to buy a 80 lbs. bell, but now that I've quit the Rite of Passage, no need for that!

Hope everyone enjoyed Thanksgiving!

Rite of Passage = Results

Still sticking with the Rite of Passage.  My upper back pull kept me out two days.  Came back like a house of fire.  On the pressing side, instead of cleaning before each press, been cleaning once and then doing the presses.  Much easier on the hands.  Been able to get all the reps.  So ready for the 36 kg bell.  The 32 feels like a toy in my hands. 

For easy day the following Sunday, I had rolled a 10 for snatches.  Thought, "good day for a test."  So instead of pressing first I did my snatches with a  25 kg/55 lb. bell.  Chalked everything so much, my workout room looked like a winter wonderland.  Put gloves on, so as not to worry about tearing up my hands or the perspiration from using enameled handled bells. Did 155 reps, a solid effort.  It wasn't that terrible.  Was I tired at the end?, sure, but not laying on the floor catching my breath.  Started off doing 4 sets of 10 before putting the bell down, Toward the end was putting the bell down every 10 reps which slowed the number down.  Was quite pleased.  Today I followed that up doing 95 reps in 6 minutes which is a 162 rep pace.  On an variety day Sunday, did 10 sets of 10 left, right with a minute rest in between sets.  I just need to be careful of my elbows as to not get tendonitis. 

After the 10 minute test, I did my presses and on the last ladder, just repped out.  Did 6 on each side with a 32/70. 

My numbers have been also improving on my swings with an 88.  120 swings in 5 minutes, 176 in 8 minutes.  Two hand style.

Diet has been good, hanging in the 188 range, wouldn't mind dropping down to 185 for Thanksgiving.  Ate Halloween candy too.  My favorites, Snickers, $100,000 bar, Twix, Reeses Peanut Butter Cups, Kit Kat.  The candy bar has shrunk SO much.

Have a 3 day hiccup coming up next week, need to travel to Austin for work so no kettlebell.  I'll throw some running in just to move some calories around.  Ran yesterday and today.  It had been 3 weeks since I last jogged, and running up the hills in my neighborhood caused my diaphragm to scream.  Legs felt great, didn't stop.  Today, felt strong.  Going to miss election day, but that's okay, I already performed my civic duty. If my side loses, I'll have plenty of beer and brisket to drown my sorrows. 

Rite of Passage Week 3 Three PR's then Injury

Week 3 of the Rite of Passage was one of the best weeks of training I've had in a while.  Started on Friday with a Medium Day of presses.  Got all the reps, rolled the dice for an 8.  Banged out 166 swings with the 88.  All time best.  Saturday messed around with some squats and swings with a 70 for variety day.  50 squats, 100 swings.  Sunday Easy Day of Presses, no sweat.  Rolled a 9 for snatches. 

Yes, I used gloves, chalked them up.  Did sets of 10 on each side put the bell down for 20 seconds do it again.  Did 131 in 9 minutes.  Again, not even breathing that heavy.  Grip was surprisingly strong.  form excellent. Monday I did hill sprints.  10 of them with 4 different routes.  Tuesday, my legs ached.  On Tuesday I did heavy day later in the day at 6 PM. Had a business trip in Hartford and almost held off until Wednesday.  Glad I didn't.  The bell was flying up on my presses.  Did 5 ladders in 55 minutes.  Rolled another 8, this time did 176 swings with the 88 in 8 minutes.  No grip issues at all.

Took Wednesday off to rest, Thursday was a variety day.  Did 5 sets of backup presses with the 88. Backup means, start pressing the bell and then use your off hand to lightly assist.  Once I got the bell in motion, I took my hand off the bell and did a 5 second descent back to the rack.  Did about 8 reps total on each side.  My swings have been going so well, I decided to do the Simple and Sinister test.  I have never followed the program, but in order to reach "Simple," men must achieve 100 one hand swings in a row switching hands every 10 reps and then doing 5 Turkish Getups on each side in 10 minutes with a 70 lb. bell.  Accomplished that a long time ago.  I decided to try with the 88.  I finished the swings in 2:47.  My legs were complete jello and my heart rate was 186.  Rested 5 minutes, banged out the getups in 7:30.  The "Sinister" goal is 106 lbs.  Never getting there, never buying the bell.  I felt like I was in control of the 88, not the other way around.

Feeling pretty proud of myself, I started week 4 of medium day yesterday.  Did my rows first with the 88, started my pressing, on rung 4, on the left side. pop. Pulled muscle between my shoulder blades, just to the left of my spine.  Stretched out, started ladder 2, twinged a little more.  Put the bell down, popped 2 aleve and that was all she wrote.  Today, it feels a lot better, but not 100%  Would love to go running or sprinting but we had 4 inches of rain last night, it's raining now with gust to 40 MPH.  Not happening, just will rest up, probably until Monday.

Same thing happened last year.  I did back squats, 10 reps at 315, two days later, back injury. Old age has a way of fighting back.  Not worried, I won't lose strength, I basically own the 70. 

Rite of Passage, Week 2 The Good The Bad and The Ugly

Just started week 3 of the Rite of Passage, the meat of the program is going well and making progress, but there's some technique that needs to be cleaned up. We're a glass half full cheery type in general so we'll describe it like the Sergio Leone film starring Clint Eastwood as The Good The Bad and The Ugly, which, as the third installment in the unknown man series, was way too long and not as good as A Fistful of Dollars and For A Few Dollars More.

The Good
No issues pressing the 70 on heavy day, got all the reps, 75 each side.  Did it under 60 minutes with one arm rows with an 88.  The 88 has felt, manageable to tell you the truth.  Did 166 swings/15 sets with an 88 in 8 minutes.  Snatched for 2 minutes straight for 38 reps and wasn't breathing heavy afterward. Diet locked in.  I took my buddy Tommy's advice, 3 squares.  No more fasting.  Done with it for now.  2 scoops of protein powder with apple or banana and milk, 3-4 egg/3 egg white omelet with kidney beans, broccoli, spinach, peppers and onions for lunch.  Normal dinner, meat, starch, salad.  Variety Day week 3, I was squeezed for time, did 4 sets of 50 two hand swings with a 70.  Felt like I was doing a set of 20 swings.

The Bad
My kettlebells suck for snatching.  I can't put it any other way.  The 55's enamel handle gets slick with perspiration after about 15 reps.  Need to drive over to Captain Calisthenics house and get one of his 52's. Nice way of asking huh, Tommy Rambo?  Did 18 on the left side before it was going to fly out of my hand and 20 on the right.  Grip great, breathing great, form good.  It's all about the darn drop for me, one pinch and welcome to blood blister city.

The Ugly
Trying to snatch a heavier bell.  On variety day with a 62.  The drop with my left hand from the palm to the fingers.  I wasn't catching it right and it caused my swing to go too low.  did 3 sets of 5 each side and ended up pinching my left hand on the last rep.  Not doing that anymore.  One hand heavy swings instead. Doing isometric cleans on variety day with the thicker handled 88 lb bell. Dropped it to my fingers, whoopsie, thud and put another dent in the carpet.  Going to put an area rug or rubber mats in that room.  This occurred just before I tried snatching the 62, so let's just say, it was not the greatest of workouts

What's next? 
Stay the course, medium day today, 50 reps each side. Rolled an 8, going to see if I can beat 166.  I already rolled the dice for easy day and will be snatching for 9 minutes.  I think I'm going to open it up a little bit and see how many snatches I can get.  Yes, I will put gloves on.

Retired from indoor soccer. Just getting nagging injuries every year.  Two years ago, big toe stepped on by a cleat, and a pulled right calf.  Last year, kicked in the ribs, and lower back issue, which wasn't brought on by soccer, but kept me out of a session for a few weeks. I'll just have to remember what a legend I was in my own mind on the indoor pitch.

i am going to start playing basketball again. Just need to man up and get myself down to the gym.  Hopefully the body will do what the mind wants. 

Enter The Kettlebell, The Rite of Passage

After having excellent success with the 10,000 swing workout, I decided to change things up.  One thing that I really liked about the program was using a single kettlebell.  I've been mostly doing doubles for a long time.  Single kettlebell work can be tougher because the time under tension is longer.  For example, do a set of 5 presses with double bells.  Once you hit 5, you're done.  Now with singles, you have to switch hands and do 5 on the other side. The set takes longer.  So I decided to go back to an oldie but a goody.  The Rite of Passage from the book Enter The Kettlebell.

This is one of best kettlebell books ever written. The goal is to snatch a 24kg kettlebell 200 times in 10 minutes and clean and press 1/2 your bodyweight.  Two lofty goals indeed.  Which is harder?  Easy answer, both.  If I was a betting man, I figure that the press would be easier.  Not that's it's easy.  But if you really wanted to eat like a horse, really work on your technique, and if your shoulders can take it, press, press and press some more you'd get there.  Of course, gaining weight means making the press even heavier.  The snatch test?  Too many variables. I think when you get to a certain age, there is a limit on the type of condition you can be in. A month or so ago, I did something that jacked my heart rate up to 210.  I was bragging to my cousin until he told me I was an idiot and that was too fast for my age. Second, hand care, one bad rep, blister, shelf.  Third, grip strength, 100 in 5 minutes? Done it, give me 6 weeks and I'll get it again, now do 100 more?  A noble goal.  My all time best was 151, and in hindsight, had probably 160, but not much more.  I've done 200 with a 16 kg in sets of 10 in 9 minutes, and it was fatiguing.  Now add 20 lbs to each rep.  Just remember it's the journey not the result, or so I'm saying as I start this.  I'm going to stick with it for at least 12 weeks and see what happens. 

The Workouts
5 per week
Easy day, 5 ladders of 1,2,3 cleans and presses alternated with Pullups, Roll dice, do the sum for x minutes snatches, nice and easy about 50-60% effort

Variety Day

Medium Day, 5 ladders, of 1,2,3,4 cleans and presses alternated with Pullups, Roll dice do swings for sum of minutes 75% effort

Variety Day

Heavy Day, 5 ladders of 1,2,3,4,5 of cleans and press alternated with Pullups, Swings at 85-90% effort

Days off before and after heavy day. 

One change, I don't have a pullup bar.  The one I had wasn't wide enough to fit the doorways in the house I moved into 2 years ago, so we're going to do one arm rows in place.

What should I do on a variety day?  Anything you want as long as it isn't too strenuous and affects your pressing.  See it as a practice.  Or if you want to go for a run, do that. 

This book, in my opinion does have it's weaknesses  It's vague and also doesn't account for any type of squatting.  So my suggestion is do some squatting of variety days if you like.  I also don't believe you can get to 200 snatches on an easy day of snatching and under 12 minutes of swings alone, but we'll get to that later.

I'm through week 1 of the pressing, here's how it looked

9/30/16
Medium Day, 32kg/70 lb. kettlebell 
5 ladders of 1,2,3,4  left then right cleans and presses supersetted
with 5 ladders of one arm rows 40kg/88 lb. bell (1,2,3,4)

Used random.org website to roll dice......Snake eyes!  2 minutes
2 x 30 with a 40 kg/88lb. bell  60 swings

10/1/16
Variety Day 
Single kettlebell squat in the rack
40 kg/88 lb.  5 ladders of 1,2,3,4 Left and right
Two hand swings
40 kg/88 lb.
20 sets of 15 reps, 300 total. Rest until the top of each minute

I like these squats better than goblet squats.  Not only do you get to practice a clean with a heavier weight, it hits your oblique and forces you to STAY TIGHT.  If not, the bell will fall out of the rack.
Swings felt good.  The 10,000 in 10 days made this a breeze

10/2/16
Easy Day 32kg/70 lb. kettlebell
5 ladders of one clean then presses (1,2,3) Left, Right supersetted with
5 ladders of one arm rows 40kg/88 lb. bell (1,2,3)

Rolled a 9 for snatches
55 lb. bell,  10 sets of 5L, 5R, one set of 4 L, 4 R 108 reps. Did them in a nice pace, didn't really open it up.  Did my set, walk a lap around my basement, did another set.  The bell felt light.

10/3/16
Off
I did run 4.7 miles.  On Saturday I was driving to pick my son up from work on this crappy road that is pothole mired.  An 18 wheeler came at me, I moved to the right, BOOM, hit a crater. Bent my rim.  When I miraculously made it home, there was 4 PSI in my tire.  Allstate Auto came to change it and the rim was bent. Took it to my mechanic on Monday, $172 and a used rim later, I ripped off a letter to the next town's DPW asking for reimbursement.  On Sunday there was a cone in the crater which I mentioned in the letter along with a picture of my rim and my paid invoice. It's the principle of the matter. It's the beginning of October not the end of March and winter. How about having a little pride and fixing your roads?  I dropped the car off and ran from the mechanic's garage around a pond and home.  Hadn't run in 2 weeks. Made it without stopping.

10/4/16
Heavy day 32kg/70. kettlebell
5 ladders of clean and presses (1,2,3,4,5) supersetted
with 5 ladders of one arm rows 40 kg/88 lb. bell (1,2,3,4,5)
 I got all the reps, nothing got stuck. It was tiring, and took about 63 minutes. Some of the press were great, punching the bell from the rack overhead. Others, went up slower. 150 press is a lot.

Two hand swings, Rolled a 6
Did 6 x 20 and 1 x 12 with a 40 kg/88 lb. bell.  Could really feel the grip in my foreams toward the end.

I like two hand swings better than one hand.  I am of the opinion for endurance, it tests your grip better because the hands don't get a rest as when doing one hand.  Easier on the hands as well.

Tomorrow will be an off day. I might go for a walk, but other than that, recover from this morning's beating

For variety day on Thursday, I'm going to do the squat workout but only ladders of 1,2,3. Either swings or hill sprints and maybe some loaded cleans and getups.

Tips on the Rite of Passage

As having moved from 55 lbs. to successfully completing 70 lbs. presses here are some tips.

1. Don't kill yourself on variety days.  You should feel good when you're done, not peeled off the floor.  50-60% exertion is good.

2. Always go hard on your swing days with good form.  85-90%, also use a bell heavier than the snatch bell.

3. Before jumping up to the next kettlebell, own the bell you are using.  If you can complete heavy day with the bell you are working with, keep using it.  This will build a pattern of success and help you lock in your form. 8-12 sessions should do it.

4. If you miss a set or 2, put the bell down, shake it out, finish the reps.  1,2,3,4,3,2 still equals 15.  You're still getting the volume in, it's just taking an extra couple of sets. 

5. The clean is the key to a good press. If your clean isn't crisp and you don't get tight, you're press will stink too.

6. When you press, extend your alternate arm and make a fist to keep tension throughout the body. It works.

7. Have the bell deep in your palm and squeeze the handle tight.  If you get stuck, squeeze harder, the bell will move.

8.  Flex your lats and pack your shoulder.  This will protect your shoulder and you will have a stronger press.

9.  Get an intermediate bell.  Seriously, invest the money.  Going from a 24 to a 32 is 17.6 lbs.  A 62 will cost $100 or 3 months of a membership at a real gym.  You'll get at least 3 months out of it.  Most people quit because they either get bored, or try to make too big of a jump.  I still use my 62.  It's good for snatches and swings.  I'm going to invest in a 36 kg around Christmas time myself.  I've tried to press the 88.  I can't press the 88.  Push press, sure, turkish get up, absolutely.  Strict press, no.  I can press a 79 and have done it this year at a gym in San Francisco.  Did 3 reps each side actually. 

All for now, stay tuned for updates.