So what was I up to since my last post?
I went back to basics, just as I said, doing the Easy 20 Kettlebell Workout with the 32 kg Kettlebell which is basically a stripped down version of the Easy 30. Just enough load to keep me out of breath nevertheless.
Still can’t do proper one handed swings and, obviously, snatches with the 32 so I try my best with the swings and switch to the 16 kg bell for the snatches, focusing on form and technique.
How do I know? Well, I rested during the weekend, read this article about over-training and thought “Wait a minute…”
So today I was able to do a full set of 75 reps of two handed swings before my grip gave way after warming up with jumping jacks and squats.
And I was able to go for 10 inclined push-ups, 10 pistol squats and 10 TGUs (with 24 kg dumbbells but still) after that intense swing session.
Brought in the 16 kg KB to work more on my technique of several moves.
Definitely going to take tomorrow off, over-training is so painful and annoying, makes you feel weaker then you actually are đ
Done 150 two handed kettlebell swings in 6 sets of 25 reps, calluses becoming back part of my appearance.
Added 10 Â inclined push-ups, 10 pull-ups (from the edge of a table) and 10 pistol squats. Lots of stretching and rest in between as I still kind of strain my lower back a bit, trying to get used to the much heavier weight.
I will try to increase the reps and decrease the sets, maybe 3 sets 0f 50 reps? I hope my hands and forearms do agree with this đ
In order to make the transition to the 32 kg kettlebell smoother I decided to do some moves with the 16 kg kettlebell and more basic ones with the 32 kg. This way I plan to regain proper former which is crucial to handle the heavier weight.
I was fooled by the centered mass of 32 kg dumbbells into believing that I could handle the 32 kg kettlebell just as well. My forearm pays the price (the bell slaming on it as grip is not up to par yet amplified by poor technique). I am embarrassed to admit but the last 2 months just doing TGUs really took away a lot from my swing, pull, press, windmill, snatch… basically from all of the remaining moves in terms of proper form/technique.
Currently I try to focus on the two handed swing, doing the hip move effectively with proper stance as I still strain my lower back trying to adapt to the heavy bell.
Therefore I will use the 16 kg kettlebell to re-polish the technical skills.
Planning for an Easy 20 session using both 32 and 16.
The title says it all.
As mentioned in the last post, the 32 kg kettlebell sent me back to square one and then a bit further down.
I tried the Easy 30 Kettlebell workout from liftkettlebells.com and failed miserably. đ
I haven’t been doing ballistic moves for more then 2 months, just the TGUs with some bodyweight thrown in. I am out of proper form and more importantly my support grip strength is not up to the task of holding or moving the 32 kg kettlebell.
With the TGU you can have some of the weight rest on your forearm and you hold it still. Whereas with almost all the moves in the Easy 30 the kettlebell moves as well.
I decided that I go all the way back to the very basics as I barely manage 30 seconds of swings single handed  don’t even ask me about snatches đ
I am also in the search for supportive moves to improve my grip strength as without that nothing goes and using things like wrist supports feels like cheating to me.
But I do have decided to cheat on another area until I get the strength up: Supplements
Yes I will resume using L-Carnitine right before training, whey protein right after and Multivitamins daily for a short period of time until I’m comfortable again. I know its cheating your energy levels up and I still stand my ground that in the long run supplements are the wolf in sheep skin but this helped to get started with the 16 kg so it might very well help me with the huge leap to 32 kg this time around. May be not, but I intent to try.
I’ll keep you guys posted about the progress.
Going straight to 32 kg today after 20 months with 16 kg (last 2 months doing TGUs with 24kg) got my arse kicked properly.
I feel like I’m starting anew. I originally planned on doing the GtG routine I do lately then throw in a 10 minute 40-20 swing session to kill me off for good.
Well, I only managed 10 TGUs (5L-5R), 10 Pistol Squats (5L-5R), barely did the 40-20 for two minutes and I was done. Sitting on the floor… barely, because I had to work my thighs like I haven’t in a looong time. After doing 5 inclined pushups I called it a day.
I might consider going back to the Easy 20 Kettlebell Workout to get things rolling again with the 32 kg.
Never look back, never back down, stay alert and act sensibly.
I have suck at pull-ups for as long as I know myself. So what good are 32 kg Turkish Get-ups when you can hardly manage one full range proper pull-up or chin-up?
Therefore I decided to add 10 pull-ups to my daily Grease the Groove fun. A progressive approach makes sense, as it will help reducing or even preventing shoulder strain and tendinitis, injuries often experienced in the process of mastering pull-ups.
Todays GtG:
10 24 kg TGUs (did 32 kg yesterday so I lessened the load)
10 one leg assisted pull-ups
10 one legged slow push-ups
10 one legged squats (pistol squats)
Well after three weeks of GtG TGUs with 24 kg today was the day where I was finally able to do 10 repetitions of 32 kg TGUs back to back (3L-3R-2L-2R) đ
I am a bit sore as this a whole new dimension for my body but I am happy I made the step up there. I’ll keep working on this.
Today’s noon time workout:
10 32 kg TGUs
10 One legged squats (pistols) (5L-5R)
15 Slow pushups
5 Half pullups (I am miserable at these and need to focus more)
2 Laps of Farmer Walk with 18 kilo weights (one lap on each side around a basketball field)
Then I did barbell snatches and cleans just for the fun of it. 2x 40 kg sntaches where relatively easy (even after all the stuff done above), and 2x 60 kg cleans where also quite solid. I know thats not much but its not something I am for anyway.
Well I’m afraid this is getting beyond the GtG definition approaching a full workout set status:
10 TGUs (slow 5 on each side)
10 One legged squats aka pistols (5 on each side)
3×10 slow pushups
In addition I did some stair running, box jumps, ninja squats and farmer walks today but usual routine is the above one. One at noon and one in the evening where possible.
I am very happy that I am finally able to do proper one legged squats 5 times back to back. Pretty sure this is the work of the TGUs I do regularly lately as it forces you to improve cross body muscle coordination which helps a lot with the pistols IMHO.
Well I kept doing daily TGUs and pushups this week at work. Sometimes I added another set in the evening for good. A set usually being 10 TGUs (5 on each side) and 15 slow pushups.
Pavel coined (or maybe someone else did and he mentioned) the wording Grease the Groove. It simply put means to exercise whenever the opportunity presents itself.