That sounds cool, what kind of DL challenge?
I've never done swings, does the lower body moves like a RDL/Goodmorning or is it like a squat?
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Thread: Fat Girl Gets Fit
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11-19-2015, 07:18 AM #91
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11-19-2015, 08:02 AM #92
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11-20-2015, 02:56 AM #93
- Join Date: Jun 2012
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Swings are a hinge, so it's closer to an rdl than a squat, but it's most like a standing hip thrust.
The deadlift challenge is this: http://www.strongfirst.com/daily-dose-deadlift-plan/
You do singles (3-5) 5 days a week for 45 lifting days. Should take about 9 weeks. Every 7th day or so, you get a heavy single. The rest are 75% 1RM. I really want a 405 deadlift and I thought this could be a fun way of trying to get there.
My hands are a little calloused up, but it's not any worse than doing paused deadlifts. My hands also get pretty sweaty during the challenge, so I'd definitely have some chalk on hand.
It's actually pretty fun challenge over all. It took a few days to get over the soreness, but I feel fine right now. I also think the trainers are confused because they see me doing swings like all the time.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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11-20-2015, 07:44 AM #94
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11-20-2015, 02:10 PM #95
- Join Date: Jun 2012
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I hope so. I'm really excited for a chance to deadlift like crazy- once I'm done swinging like crazy.
Candito Week 9 Lower 2
Morning
Paused Squats 1x4x220; 5x4x210
Lunges 2x4x60lbs
100 swings
Afternoon
400 swings
foam rolling/stretches
My grip strength is already better. It's easy to pick up the 24kg bell with one hand now. My traps though are pretty tight. I might do 4 days a week and take an extra week.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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11-21-2015, 10:43 AM #96
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Candito Week 9 Upper 2
Spoto Press 6x4x115
Pendlay Row w/ Pause 6x4x120
Dumbbell Incline Bench 1x10x45lbs; 2x10x35lbs
Lat Pulldown 3x10x100lbs
Reverse Fly 3x12x11.5
Pallof Press with external rotation 3x10
Other:
Ankle mobility drills
pullup practice
The bench was pretty hard- may repeat it next week.
The row went pretty well
I did better with the dumbbell incline press. The 35s felt easy.
Got a pretty good pump with the lat pulldowns
I knew I couldn't do a pullup, but I was surprised that I was able to do even a partial. I think I'll keep doing partials until I can do a real one.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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11-23-2015, 07:37 AM #97
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Candito Week 10 Lower 1
I was supposed to do a 3x6x245, but I mentally wasn't there, so I did as many sets as I needed to until I got 18 reps.
1x2, 4x3, 1x4
I supersetted with kettlebell swings, 8x20x24kg
I did leg press since I wanted to make sure my quads actually got some work. 1x10x210, 1x10x260, 1x10x303, 1x10x350. It's a keiser machine, so you don't add plates to a sled. You just push a button to change the resistance.
I'll do the rest of the swings in the afternoon.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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11-24-2015, 06:53 AM #98
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
I did 500 swings this morning 25x20x24kg
I'll do upper body in the afternoon with my Dad. I think two a days will work well this break.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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11-24-2015, 12:53 PM #99
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Candito Week 10 Upper 1
Bench 1x5x130; 1x4x130; 1x6x125
Dumbbell Row 3x6x65lbs
OHP 1x6x80lbs; 2x5x70lbs
Lat Pulldown 3x6x110
Face Pulls 3x10x25
Hanging Ab Raises 3x9
I meant to bring my 1.25 plates for the bench, but I forgot them, so I went up to 130. I decided to drop down to 125 for the last set and get more reps. I think 130 will be a good working weight next week.
Row- I went up to 65 instead of doing 60 with the fat dumbbells; my grip is getting stronger, but I had already done my swings and wanted to go easy on my hands.
OHP- I got all 6 reps, so I can go up to 82.5. It's exciting that my OHP is finally going up. Lat Pulldown- decided to drop down to a 3x6 instead of a 3x10, since I'm doing so much pulling with the swings. Facepulls, I have been doing them wrong, so I went down to 25lbs. I feel it in my posterior delts more now. Hanging Ab Raises, added 1 rep. Once I get to 15 reps, I'll start adding weight.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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11-26-2015, 08:36 AM #100
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Happy Turkey Day
I did 500 swings today; 8x25x24kg; 15x20x24kg. I tried to do 20x25 but doing more than 20 reps gets to my forearms, so I'll have to keep the reps/set at 20 for now.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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11-28-2015, 06:42 AM #101
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Forgot to log yesterday's workout. I did 500 swings yesterday
Today:
CLP Week 10 Upper 2
Spoto Press 6x4x115lbs
Pendlay w/ Pause 6x4x120
Dumbbell Incline Press 1x8x50lbs; 1x10x40lbs; 1x8x40lbs
Lat Pulldown 3x10x100
Reverse Fly 3x12x10lbs
Pallof Press 3x12
Optional
ATGSquats 3x45- warmup, 3x135
I thought the weight was too heavy for the bench, but I got all my reps. The row went pretty well. I knew I'd probably fall with the 50s, but 8 reps- I'll take that.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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12-02-2015, 02:16 PM #102
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
I did 500 swings on Monday. Damn, I suck at logging.
Today
Bench 3x127.5; 6x117.5; 6x107.5
Dumbbell Row 3x6x65
OHP 1x2x82.5-push pressed the other 4, 1x5x72.5; 1x4x72.5
Lat Pulldown 3x8x100lbs
Face Pulls 3x10x21lbs
Hanging Ab raises, 8, 7, 9
Other
Squats
ramped up to 225lbs
Quarter squats at 225, 275
curls/tricep work 3 sets each
1 arm kettlebell swings and snatches
I started my workout before my Mom's training session, so I had a fair bit of extra time at the end, not enough for 500 swings, so I'll do them tomorrow.
Not sure why my bench sucked so much. I may switch to incline or decline for a little while. There's only 1 decline bench though, and people use it for abs, so I would probably do upper body at an off peak time.
OHP was about as good as expected.
I made protein muffins today. They taste fine, but they don't come out of the pan well. I do need to buy those cup liners.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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12-02-2015, 08:04 PM #103
Stopping in to say hi
Nice workouts going on in here! I saw that you had mentioned the KB swing challenge and wanted to see how you were doing with it. Looks like you're killing it!! I may have to give it a try at some point. I find that my form is off after 15 swings...at 20 swings it is ugly! My grip seems to be the issue. I feel like I'm going to throw the bell across the room.
I took the advice you gave someone else about subbing some lifts on the PHUL program...thanks for that I had never done face pulls before and I'm really liking them!My journal: http://forum.bodybuilding.com/showthread.php?t=159386641
2018 goals:
Lift more than I did in 2017, which won't be hard because I haven't lifted much since March 2017
Build back the muscle I lost while I went through a "I hate lifting" phase
Love lifting again
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12-02-2015, 08:14 PM #104
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Hi
Glad you're liking the face pulls; they're great for shoulder health and they hit your side delts too.
The first week of the kb challenge was brutal. My hamstrings hurt, traps hurt, even my forearms hurt. The second week, it was a lot better, and now in the third week, It's not hard at all. You just have to do the swings.
I've found that my conditioning has improved a lot as has my grip strength. It took me 80-90 minutes to do 500 swings the first week. Now it takes me about 45. My hands also don't get too tired anymore either. I'm hoping this all translates to a better deadlift, but I'll have to wait and see.
Nothing will get your form down like doing the same lift 500 times. I usually did 3x10s or 3x12s, so I had to really focus to get decent looking swings. Poor form becomes inefficient energy wise, so it's the first thing you look to improve.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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12-03-2015, 08:08 AM #105
Hmmm, improved grip and doubles as no impact cardio (sounds like anyway)... you're making this swing challenge sound appealing. How does is make your shoulders feel? Have you been using the same 24kg bell since the start, think you'll be using it by the end?
You're doing a great job as always, your workouts always look killer.
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12-03-2015, 11:58 AM #106
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Thanks. My shoulders feel just fine. My traps were tight the first couple of days, but after that, I haven't had any trouble with them. I'd suggest a good number of band pull aparts and some face pulls. Swings internally rotate your shoulders so you want some external rotation to keep them balanced.
You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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12-04-2015, 08:31 PM #107
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12-06-2015, 05:18 AM #108
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
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12-07-2015, 10:03 AM #109
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
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500 swings
face pull/band pullapart superset 3x10x20lbs (for the face pulls)/green band for the pull aparts
bench 1x3x135; 10x95
dumbbell row 2x10x55lbs
Lat pulldown with slow eccentric 12x60lbs
30 second squat hold
stretching
I'm pretty much fizzled out on CLP. I haven't been able to lift consistently due to family emergency. I'm going to do what I can until the new year and then start with my new program.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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12-08-2015, 01:29 PM #110
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Deadlifts
5x135lbs
3x185lbs
1x225lbs
1x275lbs
500 swings
My grip felt pretty good for the deadlifts, but my lower back fatigued fast, so I didn't attempt 315. My recommendation for the swings challenge would be to do some heavyweight deadlift singles once a week, so that your back stays adapted to the weight. I'm going to pull some more singles next week and report on how that goes.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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12-09-2015, 06:30 AM #111
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12-09-2015, 07:12 AM #112
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Thanks
Evil Eight complex 30lbs with 60 seconds rest, 10:26 total time
Face Pulls/Band Pull- Apart Superset 3x10x20lbs/green band
Hanging Ab Raises 3x10
5 front squats @ 45lbs
5 zercher squats @ 45lbs
5 stationary lunges @45lbs
My shoulder felt a bit off, so I didn't do any swings. I'll probably do them again on Friday.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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12-11-2015, 07:11 AM #113
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
OHP 1x5x45; 1x3x65; 1x1x75; 1x4x85; 2x3x85
500 swings
Lat Pulldown 1x10x100lbs
Face pulls 3x10x23lbs
I forgot my 1.25lb plates, so I had to press 85 instead of 82.5. I could have done 80, but I don't like high rep OHP. 85 went up better than I thought it would. I got 10 reps overall which is pretty good for me. I probably only would have gone for a 1x6 with the 82.5 and then done drop sets after that.
I was pretty winded after the swings, but I got them done. Unsure of how many days I have left. I have to count my log.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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12-12-2015, 06:53 AM #114
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Swings and Squats
Squat 5x45; 3x95; 2x135; 1x185; 1x225; 1x245; 1x255; 1x225; 4x2x225
Swings 6x20x24kg
I'll go back to do the rest of the swings later, my back/wrists were pretty fatigued, so I didn't want to force it.
This was my first time squatting heavy in a while; also the heaviest I've done without a belt (or my oly shoes) in a couple of years. I hit depth and stayed upright pretty easily. I think I'll see how far I can get without them. Training tools are good, but being able to lift without them is better.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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12-13-2015, 11:41 AM #115
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12-14-2015, 10:40 AM #116
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Howdy.
Today's workout
Kettlebell swings 500
Bench 1x5x45; 1x3x65; 1x3x95; 1x1x115; 2x1x135
Face Pulls 3x10x24
I didn't really feel the bench today. I was hoping to get 3-4 at 135, but I settled for two singles. I need to get more time under the bar. Maybe I should bench on Thursday too instead of OHP.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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12-15-2015, 01:58 AM #117
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12-15-2015, 01:50 PM #118
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
If you do enough swings, they basically become cardio. My arms felt fine, but my wrists are not liking the challenge.
I decided to back off on the swings and start the Daily Dose challenge instead, 3-5 deadlift singles 5 days a week for 9 weeks. For now, I'm just doing deadlifts and practicing for my self-made ULPPL that I will be starting two weeks from yesterday. It's a mix of Waterbury Method, Westside, and Daily Dose.
Today was my first day of Daily Dose!
Deadlifts 5x45; 5x135; 1x185; 1x225; 5x1x250, squat stance 1x225
Front Squats 4x6x45lbs
Bodyweight step ups 5xside
Reverse hypers 2x10
Leg curls 15x63lbs; 15x71lbs
Leg extensions 2x10x29lbs
Farmers Walks 3x50 yards w/ 26.4lb kettlebells.
The singles went up easily. I rested about 90 seconds between singles, will likely need more when deadlifts aren't my first lift. The squat stance deadlift was interesting. It left the floor easily, but during the lockout, my arms were in the way of my torso. I still need to work on the right positioning. It also feels weird pulling the smooth part of the bar instead of the knurling. If I can get it down, I can use the squat stance on leg days and conventional on upper body days.
Front squats, I'm mostly working on form. The bar feels fine when I take it off the rack, but then it rolls back, putting too much on my wrists. It seems to be better I look up, but I'm pretty sure you're not supposed to look up while squatting, so I'm not sure how to fix it.
Step ups were random- felt like it when I walked past the box
Reverse hypers just with bodyweight
Leg curls were hard at first. I had to start with 63lbs and then go up to 71, 75 felt too heavy to start. Haven't done them in a while, whoops.
I haven't done leg extensions in 1-2 years, wasn't sure what weight/angle to use. Started easy.
Farmers walks were easy, currently playing with the weight/distance.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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12-16-2015, 02:01 AM #119
- Join Date: Aug 2009
- Location: United Kingdom (Great Britain)
- Age: 42
- Posts: 1,721
- Rep Power: 2664
I need to look up this squat stance deadlift. Did not know about it and the difference from conventional. What are the benefits?
I love front squatting - it lets me go deeper than back squat due to hip flexibility issue but I could never do then properly with conventional hold, so always do them with crossed arms. Gives more stability and keep my back straight too.
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12-16-2015, 05:42 AM #120
- Join Date: Jun 2012
- Location: New Jersey, United States
- Posts: 21,554
- Rep Power: 119069
Squat stance is supposed to better for those who are do well with squatting, since it's the same leg positioning. I have strong legs, but I hate sumo (narrow hips), so squat stance in theory would be the ideal pull for me, although I do love conventional.
Unlike conventional or sumo, it shouldn't have a sticking point. For conventional, the sticking point is usually right off the floor. For sumo, it's usually at lockout. I usually have an easy time getting the weight off the floor, but I'm not always sure if I get the lockout when the weights really heavy.
I need to record myself deadlifting and see what my hips are doing from the side, and I'm hoping squat stance will help improve my lockout.You can't help the hopeless.
Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1
Best Gym lifts: 375/225/445
Best Meet lifts: 358/220.7/441,
Best Wilks=415 (Old Wilks)
Best Dots=429.01
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