This is an automated archive made by the Lemmit Bot.

The original was posted on /r/weightroom by /u/sweetpecans on 2024-01-28 18:17:40.

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Stats for program

|bw start|192|

|bw finish|179.8|

|bw change |12.2|

|waist size start|36|

|waist size finish|33.5|

|waist size change |2.5|

|max hr|191|

|resting hr start|66|

|resting hr current|56|

|resting hr change|10|

|max HR|191|

(age 31)

Summary:

I lost 12.2 lbs., 2.5 inches from my waist and dropped my resting heart rate 10 beats per minute in 7 weeks.

Training History:

Estimated lifts

· Deadlift – 450

· Squat – 420

· Bench -225 ( I know this is lagging significantly, but I don’t find a lot of athletic transfer from it)

No previous experience with KB swings.

Program Structure:

Here is the t nation post detailing the entire program.

The summary is to do 500 swings 4 to 5 days a week for 20 total workouts. The recommended structure is to do reps by 10,15,25,50 for 5 total rounds.

Additional programming notes:

I added SBS RIR work every other day around the last week of the year with this for a 3 days of swings and 3 days of SBS with one day off a week. I know the challenge is about giving up some of this stuff, but I found this worked really well for me. Especially after I gave the workout as written a few try’s.

General layout of SBS day

· Olympic lift working up to a top set and then back off sets at 80%

· Super set Split squat and Row

· Accessories to hit small muscle groups

I rarely found myself able to hit the 50 reps consecutively, so I followed this doing a rest pause attempt. Usually 25 reps, rest 5 breaths, 15 reps, rest 5 breaths, 10 reps.

Diet:

I used macrofactor the whole time. Initial plan was to maintain wait, but to start the new year I decided to lose weight at 1% bw per week. Followed a plant based diet getting about 2500 calories a day with 160 g protein.

General Notes:

My forearms grew significantly from this (no measurements unfortunately). My grip got a lot better. My lower back no longer feels sore ever and feels like a strength of mine now. Glues also feel more defined and can feel them turn on extremely better. I can’t wait to get back to deadlifting to see what type of impact I have coming off of this.

I expect to do this program at least once a year after a sports season is wrapped up. I think it is about as good as it gets for GPP work. Its been incredible to watch my times go down while doing harder work and have similar heart rate performance.

I did try this workout with a 16 kg before giving it a serious attempt just to see if it was doable in a reasonable amount of time based on previous training history.

For those who think this workout is boring, I found it anything but it. The competitive side of me kept driving me to beat my previous time. I increased the weight Everytime I went sub 30 minutes.

I plan on still doing this going forward but I think I will do 10 reps at a time with heavier weights and shorter rest times. The high rep sets are great,but i didn’t feel like I was getting as much out of them by the last few workouts.

Half way through I got the Titan tbell system and this was a game changer. I highly recommend this product and it helped a lot with getting to higher weights at a reasonable budget.

I upped the weights in some way Everytime I went below 30 minutes to complete. I would recommend this approach. I think you want the weight in a spot where it takes the workout 30 to 50 mins.

Workout Details: columns (workout #, date, time to complete, ave HR, max HR, KB in kgs used for 10 reps, 15 reps, 25 reps, and 50 reps)

|workout|Date|time (mins)|ave hr|max hr|10 rep|15 rep|25 rep|50 rep|

|0|10Dec23|~50|na|na|16|16|16|16|

|1|12Dec23|50:38:00|111|137|24|24|24|24|

|2|14Dec23|42:35:00|138|181|24|24|24|24|

|3|15Dec23|40:30:00|152|184|24|24|24|24|

|4|17Dec23|39:30:00|151|179|24|24|24|24|

|5|19Dec23|37:28:00|150|182|24|24|24|24|

|6|21Dec23|33:41:00|148|179|24|24|24|24|

|7|24Dec23|29:31:00|159|180|24|24|24|24|

|8|30Dec23|52:09:00|141|174|48|32|32|24|

|9|01Jan24|42:31:00|147|174|48|32|32|24|

|10|04Jan24|46:40:00|137|172|105|36|36|24|

|11|06Jan24|42:18:00|149|183|105|36|36|24|

|12|09Jan24|37:31:00|144|172|105|36|36|24|

|13|11Jan24|34:41:00|149|174|105|36|36|24|

|14|13Jan24|29:29:00|157|180|105|36|36|24|

|15|15Jan24|51:49:00|141|172|48|48|36|36|

|16|18Jan24|46:55:00|143|170|48|48|36|36|

|17|20Jan24|41:13:00|148|175|48|48|36|36|

|18|22Jan24|36:43:00|151|175|48|48|36|36|

|19|25Jan24|32:59:00|153|176|48|48|36|36|

|20|27Jan24|29:19:00|164|183|48|48|36|36|