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Health & Fitness
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Old 10-02-2013, 01:13 PM   #1
DylloS
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This is pure evil

but makes me want to try it one day.

10,000 swings in a month.

http://www.t-nation.com/workouts/100...lebell-workout

Last edited by DylloS; 10-02-2013 at 01:13 PM.
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Old 10-02-2013, 02:17 PM   #2
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Old 10-02-2013, 03:02 PM   #3
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Looks intense. You know my fitness level, 3 questions:

1- If I were to do this program what weights should I use?
2- Is the same weight used for 10-rep and 50-rep?
3- My gym does not have kettlebells, what's a good alternative? DB? Any videos on good form/grip with the alternative?

I'm getting bored with my workouts and need something new for over all strength and increased muscle mass.

Last edited by z00; 10-02-2013 at 03:03 PM.
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Old 10-02-2013, 03:23 PM   #4
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I'd love to do something like this. I too am getting bored with my 200 rep work outs.
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Old 10-02-2013, 03:47 PM   #5
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Originally Posted by z00 View Post
Looks intense. You know my fitness level, 3 questions:

1- If I were to do this program what weights should I use?
2- Is the same weight used for 10-rep and 50-rep?
3- My gym does not have kettlebells, what's a good alternative? DB? Any videos on good form/grip with the alternative?

I'm getting bored with my workouts and need something new for over all strength and increased muscle mass.
1- Use 53lbs
2-Same weight
3.

On the swings just go to your eye level.

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I'd love to do something like this. I too am getting bored with my 200 rep work outs.
I may try it after what I'm doing now. It has a very good mix of everything. My lower back gets fried from a lot of KB swings though.

Last edited by DylloS; 10-02-2013 at 03:48 PM.
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Old 10-02-2013, 05:21 PM   #6
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sounds awful, im intrigued
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Old 10-02-2013, 09:19 PM   #7
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This is pure evil

I really wouldn't recommend doing kb swings like that video. Just grab the top half and get it closer to your crotch area than that guy. Don't grab the handle.


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Old 10-02-2013, 11:23 PM   #8
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I was thinking about it, my fingers are not going to last, my forearms won't benefit as much. I figured what you said makes more sense.

Does anyone know if I can buy some handle to turn a DB into a KB? I remember seeing something like that somewhere.

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I really wouldn't recommend doing kb swings like that video. Just grab the top half and get it closer to your crotch area than that guy. Don't grab the handle.


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Old 10-03-2013, 06:56 AM   #9
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Can we clarify this...

I can do 225x5 reps on bench press for 3 sets.

"""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."""

If I chose my bench press as my low volume work out..

After 10 kettle bells, would I do ONE SINGLE bench press rep at 225?
After 15 kettle bells, would I do ONLY TWO bench press reps at 225?

so on and so forth?
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Old 10-03-2013, 08:43 AM   #10
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I really wouldn't recommend doing kb swings like that video. Just grab the top half and get it closer to your crotch area than that guy. Don't grab the handle.


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You know better than I do. I've never swung a DB lol.

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Originally Posted by MpoweredM View Post
Can we clarify this...

I can do 225x5 reps on bench press for 3 sets.

"""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."""

If I chose my bench press as my low volume work out..

After 10 kettle bells, would I do ONE SINGLE bench press rep at 225?
After 15 kettle bells, would I do ONLY TWO bench press reps at 225?

so on and so forth?
Yes.

You'll do 5 cycles

10 swings 1 bench
15 2 reps bench
25 3 reps bench
50 swings rest 60 sec

It will end up being 500 swings and 30 reps of bench press. Just keep in mind this will beat you the fuuck up so a fresh 225 bench will not feel the same after a bunch of swings.

Last edited by DylloS; 10-03-2013 at 08:43 AM.
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Old 10-03-2013, 08:55 AM   #11
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This is pure evil

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You know better than I do. I've never swung a DB lol.



Yes.

You'll do 5 cycles

10 swings 1 bench
15 2 reps bench
25 3 reps bench
50 swings rest 60 sec

It will end up being 500 swings and 30 reps of bench press. Just keep in mind this will beat you the fuuck up so a fresh 225 bench will not feel the same after a bunch of swings.
Yeah I don't think ill start it with 225. Just wondering if that's it was calling for.


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Old 10-03-2013, 09:11 AM   #12
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Yeah I don't think ill start it with 225. Just wondering if that's it was calling for.


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are you going to do it?
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Old 10-03-2013, 10:25 AM   #13
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are you going to do it?
Checking my gym today to see if they have good kettles. I wouldn't mind doing it. I've become bored lately anyways with the usual routines. Seems pretty legit though.


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Old 10-03-2013, 10:59 AM   #14
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Checking my gym today to see if they have good kettles. I wouldn't mind doing it. I've become bored lately anyways with the usual routines. Seems pretty legit though.


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and it's only a month. Just look for a 53lb KB.
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Old 10-03-2013, 11:52 AM   #15
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This is pure evil

I might try a variation of it. Like I might do the 10,000 swings but might have more than just a press or squat with it.


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Old 10-03-2013, 12:36 PM   #16
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I might try a variation of it. Like I might do the 10,000 swings but might have more than just a press or squat with it.


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yea that's the only thing. I want a lot of other lifts but who knows. It may hit the body so hard that everything will just come together.
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Old 10-03-2013, 12:50 PM   #17
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yea that's the only thing. I want a lot of other lifts but who knows. It may hit the body so hard that everything will just come together.
I'll let you know in about 30. Squatting after regardless. Haha


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Old 10-03-2013, 01:26 PM   #18
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This is pure evil

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Thanks a lot solly.

In any case I did the first 3 rounds and made my own. The only tough part was the 50 obviously. I kept it at 1/10 2/15/ 3/25 and just tried to keep the heart rate up.

Did 3 rounds regular and 5 rounds my way. 80lb kb and 245 bench


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Old 10-03-2013, 01:37 PM   #19
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ouch. That hasn't happened to me yet. I'll be using the prescribed 53 if I do this. It wont be until sometime this winter though. I like what I'm doing now.
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Old 10-04-2013, 01:39 AM   #20
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I did 175 total reps today with my own changes. It turned out much harder than I thought. My lower back and forearms are killing me.

55lbs DB, holding it from one side (harder on forearms than a normal handle grip).

Did 10/15/20, followed by 5 diamond grip push-ups after each set.
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