Fitness Catch-All

Running on sand? With weights? Madness.

So, one-arm push-ups with off-hand behind the back: achieved. I'm doing 5 reps for 3 sets of them per workout, and man, do they feel good. I have to really focus on creating enough tension in my glutes and abs, lest my back starts to sag and twist in the worst way possible. What I'm focusing on next is keeping my elbow tucked close to my chest rather than having it flared out to the side. And slowly, over time, I'll narrow my feet stance to reduce the leverage and make it harder.

Dips and pull-ups are now done with a backpack loaded with approximately 20lbs of books. 5 reps/3 sets, and the feel good. The weighted pull-ups don't hit my back quite like L-sit pull-ups, but that'll come with time and technique.

One-arm bent over rows are up to 70lbs (holding a 25 and 45-pound kettlebell in the same hand). They're the one exercise I'd like to find a better alternative for. I can't get that nice scapular "pinch" I like to hit when doing horizontal pulling, since doing it one arm at a time leaves my off-arm stationary for support. Anyone have experience with weighted inverted rows?

My pistols weren't progressing like I had hoped, so I dialed it back to one-legged box squats with a 25-lb kettlebell in hand. It's a better grind than the pistol, and I can really focus on my form more so than with the butt-to-ankles assisted pistols I was doing.

I'm also doing a twice-a-week kettlebell swing protocol I found. I do a set number of swings at the top of each minute for 20 minutes, increasing the rep count by 1 every few workouts. I'm at 10, and though it starts out really easy, I'm sucking wind by the end.

I'm up to 159 from 155 on the scale (which I'm hoping is mostly muscle gains). I don't usually give a hot sh*t about how much I weigh, how much I lift, how big my pecs are, but sometimes it's nice to see progress like that.

One of my goals for the fall/winter is to get leaner, so today I started a 10k kettlebell swing challenge.

Day 1

10 Swings
Press 1 rep
15 Swings
Press 2 reps
25 Swings
Press 3 reps
50 Swings
Rest 30-60 seconds; repeat 4 more times. 500 swings, 30 presses

Day 2 is dip, 3 is goblet squat and 4 uses chin ups.

My form kinda sucks and I was still hungover from Saturday so I decided to keep the weight light at 35 lbs. Day 2 or 3 I'll move up to 53 lbs. Kept the press light at 135, but next week (when press is programmed again) I'll use my 5RM instead. Overall it wasn't that bad...should have gone heavier though.

Program link: https://www.t-nation.com/workouts/10...

How much experience do you have with the swing? If your form is admittedly poor, then 500 swings could really f*ck you up. My advice (for what it's worth): dial it back, get your form crisp and clean, then work on volume.

Try doing 10 reps per minute, every minute, for 20 minutes. See how you feel. Do it again a few days later. Rinse and repeat until your back is an iron rod and your hips are thrusting that bell into the next county.

And if dropping body fat is your goal, take a look at your diet.

It worked for me, at least.

Definitely see what you're saying. I spent the better part of last night stretching, watching instructional videos and working on form. Felt comfortable enough this morning to move the weight up to a 53 lb bell and got through the program safely. Upper back and posterior chain will be sore but in a good way.

Well after running almost 400 miles this year, doing Tough Mudder and doing a little weight training, I thought Insanity would bean easy workout. NOPE. I am having fun so far with the workouts but it ain't easy.

It's kicking my ass and my wife had to take a day off. It's definitely not for beginners. If you haven't exercised in a very long time, you may just get discouraged from doing it and quit.

So, maybe someone can explain the KB swings to me, because even after watching some videos I'm not quite grasping it. Is the point to push the bell forward with your thighs/hips and just let your arms go with the movement? So basically should I be engaging my arms/shoulders/lats at all during the movement, or is it 100% just popping forward with the hips?

Just about the only thing that swings should be doing for your arms is working on grip strength. After long enough, you should feel it in your hands and forearms, but nothing farther up. They are not about your shoulders at all. If you're using your shoulders to pull the bell up, that ain't right. In fact, if you can muscle that thing up in front of you using your shoulders at all, you probably need a heavier bell to begin with.

The swing is all about the posterior chain, so the backs of your legs, your ass, and your back/core. The biggest thing is that when the bell is in the lower position, your shoulders and head should still be up to keep your back straight. Like with deadlifts, rounding your back is BADBADBAD. You want your back straight, which will tend to keep the bell more or less above your knees. Basically, you want your hands to be all up in the space around your crotch.

From there, yeah, you're mainly using your hips to thrust that thing forward and up. Your arms just act like the arm of a pendulum, keeping the bell from flying out into space.

This is a pretty solid article about how to swing right.

For reference that I do kinda know what I'm talking about, my trainer is huge on swings, and I've been doing them regularly for over two years. My bell weights range from 88# for high reps (30 or more per set), up to 125# for sets of 15 and under. They're a really good way to work the posterior chain, which is easy to neglect.

TempestBlayze wrote:

Well after running almost 400 miles this year, doing Tough Mudder and doing a little weight training, I thought Insanity would bean easy workout. NOPE. I am having fun so far with the workouts but it ain't easy.

It's kicking my ass and my wife had to take a day off. It's definitely not for beginners. If you haven't exercised in a very long time, you may just get discouraged from doing it and quit.

This is true for all workouts of different types. Running distance makes you better at running distance, and improves many general fitness things, that's it. That means you and any other fool will get smoked by intensity. However, thanks to your improved general fitness, you will recover more quickly and get better more quickly at the beginning. Keep it up!

Just finished up week two of the horrifically named Corey Gregory Get Swole workout. Still in the building fundamentals phase, but feeling like I am making progress. I have a bunch of old injuries I need to either work around or build around. In particular, the shoulder is still an issue, but I feel like I am building around it to strengthen in preparation for phase two.

Got my semiannual body fat assessment. Walking around at 20%, which is on the low end of average, but I would like to see about getting that down to 15% by May. That will take some changes in diet that may be difficult to maintain with all the airline travel I have been doing lately.

Tempted to post a before picture with periodic progress shots, but don't want to be one of those meatheads that take swellfies.

Hey!

It's ok mex, just upload it in spirit and I'll pretend to be impressed

IMAGE(http://cnt.likealaugh.org/150RogerRabbit/20131115-120039-150-376.jpg)

mooosicle wrote:

It's ok mex, just upload it in spirit and I'll pretend to be impressed

You are the rude-est, moo

Mex wrote:
mooosicle wrote:

It's ok mex, just upload it in spirit and I'll pretend to be impressed

You are the rude-est, moo :old:

mirin brah

Paleocon wrote:

IMAGE(http://cnt.likealaugh.org/150RogerRabbit/20131115-120039-150-376.jpg)

Bahahahaha, oh isn't that the truth.

Sorry, but whenever someone starts talking about Crossfit, I tune them right the eff out. No, I don't give a flying f*ck about your "Fran" time, kipping "pull-ups" are NOT pull-ups, and if one more dude-bro with a faux hawk and Tap Out shirt starts bearing witness to the miracles of Crossfit and Paleo like a born-again nutjob, I'm gonna back over him with my car and let him "tap out" of that. I can't stand listening to these meatheads with their bro-science act like strength training and compound lifting didn't exist before Glassman.

/rant.

Anyway, so, fitness update:

After a few weeks of weighted dips, I decided to stop and cycle overhead KB presses back in. I don't like how dips are making my shoulders feel; unless my form is SUPER tight (which is hard to do using two card chairs), they feel sore in the "I did something I shouldn't have" way. Besides, I missed overhead pressing. I'm at 5 reps for 3 sets with my 45lb bell, and going to work on progressing to 7-8 reps per set before I up the weight. I feel stronger doing the presses, and there's something inherently satisfying about cleaning, racking, and strict-pressing a kettlebell over my head.

OHP for weight.
Dips for endurance.

I still haven't lost an ounce, but in week three of Corey Gregory's Get Swole. I only get to see the wife on weekends now that I am working down in NC. She commented that I am starting to look "mushigeh" (a derogatory Korean term roughly translating to "dumbass meathead") and suggested I stop lifting so much.

Sigh.

She's trying to steal your gains.
In other news, I'll be up in OKC next week for thanksgiving/see buddies.
Old HS strength coach is opening up the weight room for my Mon/Tues AM.
Time to get advice on shifting to an intermediate program from my modified SS.

Questions on the deadlift

Currently I'm doing double overhand style and following a slightly modified SS program. My grip is starting to run at 225. Is it time to switch to mixed grip, one palm up one down (as Stronglifts suggests, which I also use as a resource)

Go mixed as soon as you feel like its becoming a limiting factor. I do t think there's a reason not to (but there might be).

With mixed grip you wont work your grip as much as double overhand and there is a minuscule risk of tearing your bicep on the underhand arm if your form is off.
I do double over till 225, then work up in mixed to my heavy set.

mooosicle wrote:

Questions on the deadlift

Currently I'm doing double overhand style and following a slightly modified SS program. My grip is starting to run at 225. Is it time to switch to mixed grip, one palm up one down (as Stronglifts suggests, which I also use as a resource)

Mix it up. Do double overhand with lower weight to work grip strength, and mixed grips to work max weight. Start the mixed grips at only your double overhand weight, and move up from there. If you want ensure symmetry, alternate your grips (right over, left over, etc), but this can also be accomplished if you do dumbells.

Be careful of form. Once you pass the grip limit, you're in the area where you can more easily hurt yourself.

I was going to post but Miashara's advice is exactly (more actually) the advice I was going to give. I do double overhand until I can't hold it any longer and then mixed. I'm not really comfortable switching which is over and which is under so I always do the same mix.

mindset.threat wrote:

One of my goals for the fall/winter is to get leaner, so today I started a 10k kettlebell swing challenge.
Program link: https://www.t-nation.com/workouts/10...

Thanks for posting this. Started it today w/45# bell. Kind of bored with my current routine so it's a good break from that.

On another note my wife and I officially quit (well, she essentially quit a year ago) going to our taekwondo place. Over time we found the instructor to be a poor role model and the program has become more and more about sport TKD than it was when we started. Not sure if I'll go elsewhere or not. If I do it will be after lots and lots of research about the place (though this one was pretty good when we started).

mooosicle wrote:

Questions on the deadlift

Currently I'm doing double overhand style and following a slightly modified SS program. My grip is starting to run at 225. Is it time to switch to mixed grip, one palm up one down (as Stronglifts suggests, which I also use as a resource)

225? What, on each side?

Edit: oh, it must be in kilograms

Haha

Edit: Something passive aggressive

medicfight!

mooosicle wrote:

Questions on the deadlift

Currently I'm doing double overhand style and following a slightly modified SS program. My grip is starting to run at 225. Is it time to switch to mixed grip, one palm up one down (as Stronglifts suggests, which I also use as a resource)

Regardless of what you do, start doing: farmer's walks and static rack pulls (just an inch or two below your lockout for deadlift) with heaviest weight you can hold for time.

boogle wrote:

OHP for weight.
Dips for endurance.

Unless your goal is endurance, there's no point to doing any exercise for endurance.

EvilHomer3k wrote:
mindset.threat wrote:

One of my goals for the fall/winter is to get leaner, so today I started a 10k kettlebell swing challenge.
Program link: https://www.t-nation.com/workouts/10...

Thanks for posting this. Started it today w/45# bell. Kind of bored with my current routine so it's a good break from that.

You're welcome. I finished the 7th workout today and feel great...kept up a pretty good pace (well, for me anyway) and finished the KBS/goblet squat routine in 32 minutes. Best time so far.

This rep challenge will be my next workout before jumping back into crossfit football: http://www.t-nation.com/free_online_...

Gonna have to find a sub for the prowlers though...any ideas?