antiquity
Level 3 Valued Member
This is my first post here. I have a sustained background in weight training and sports, and have recently become enamored with KB training. I am 47, 175 lbs, and have the following numbers: BP max = 295 lbs, DL max = 405 lbs, Squat max = 365 lbs, and OHP max = 165 lbs. I can also do 25 pull ups and run a sub 20 min 5K. I have done 531 for years, with a lot of bodyweight assistance plus play sports and stay active.
Starting S&S I purchased a 28KG bell, and also had a 16KG bell already. I can do 100 1-arm swings with the 28KG bell, and also (after a couple weeks of practice with the lighter bell) get 5 TGUs with the 28KG bell. I haven't done a timed test yet. I am wondering if anyone can give me feedback on what I am doing with my total program. I am not doing heavy Barbell work, but still feel like I need some extra work to keep my total strength up.
Typical workout:
3 rounds of prying squats, bridges, and halos. I use the 16KG bell for squats and halos.
Prescribed swings for the day (usually rotate each workout between 1-arm and 2-arm swings)
TGU's. (Add in a few with 16KG bell as I feel is needed, and sometimes do all 5 with the 28KG bell)
(Takes about 25 min at this point)
Then do the Pull up Fighter program (using max of 15 pull ups, from a dead hang). Total is about 50 pull ups or so.
Superset these with ring dips (matching the same number) or 5x5 (or 3x8) of OHP or Bench press. or 5x10 weighted ring push ups
(Total time ends up being about 45 min all said and done)
I work out 6 days a week with S&S, and do some variation of pull ups/push after like above. Is this sustainable? My goals are to stay strong (and keep looking strong) while learning new skills and staying ready fo sports/life. Should I continue this until I reach simple goal with a 32KG bell? Or would it be better to go for a larger jump in bell size like the 36 KG bell? Thanks for any advice.
Starting S&S I purchased a 28KG bell, and also had a 16KG bell already. I can do 100 1-arm swings with the 28KG bell, and also (after a couple weeks of practice with the lighter bell) get 5 TGUs with the 28KG bell. I haven't done a timed test yet. I am wondering if anyone can give me feedback on what I am doing with my total program. I am not doing heavy Barbell work, but still feel like I need some extra work to keep my total strength up.
Typical workout:
3 rounds of prying squats, bridges, and halos. I use the 16KG bell for squats and halos.
Prescribed swings for the day (usually rotate each workout between 1-arm and 2-arm swings)
TGU's. (Add in a few with 16KG bell as I feel is needed, and sometimes do all 5 with the 28KG bell)
(Takes about 25 min at this point)
Then do the Pull up Fighter program (using max of 15 pull ups, from a dead hang). Total is about 50 pull ups or so.
Superset these with ring dips (matching the same number) or 5x5 (or 3x8) of OHP or Bench press. or 5x10 weighted ring push ups
(Total time ends up being about 45 min all said and done)
I work out 6 days a week with S&S, and do some variation of pull ups/push after like above. Is this sustainable? My goals are to stay strong (and keep looking strong) while learning new skills and staying ready fo sports/life. Should I continue this until I reach simple goal with a 32KG bell? Or would it be better to go for a larger jump in bell size like the 36 KG bell? Thanks for any advice.