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Swings :: Pre-Powerlifting TRM Week 6

Mood: Intrigued.

Here’s the rub.

I am training up my Deadlift to 6 plates by the end of the year.

However, I don’t have the barbell nor plates to get it there.

What is a broke man to do?

Enter the kettlebell.

It’s like the Glow. It’s been right here all along and like Leeroy Green, I was too blind to see it.

I have read the studies and maybe one day I will compile them here and get to the truth of it all. But for now, I am going to use heavy ballistics to train up my Deadlift.

I started today with just one-hand swings. Double swings would be ideal except I have to have a really wide stance in order to swing. I noticed that the wide my stance, the less power I have in my hips. So I am going to stick to the standard stance with one kettlebell and get to swinging.

Here’s the workout:

Warm-ups:
  • KB Halos 16kg 3×10
  • KB Goblet Squats 16kg 3×5
  • Push-ups 3×10
Training:

My goalĀ  is to get to 100 within one session

Ballistics
  • 1H KB Swings – 32kg for 55 reps – I thought I wanted to do 15:15 work:rest sets. But once you get going, it is a bitch to stop that quickly. So in the middle of my first set, I switch it to 30:30.

Results: The reps felt good and the kb felt like cupcake but I didn’t get anywhere near what I should be hitting–which is 100 reps. So I am going to work my way back up to those numbers.

Next week, I will start folding in Dips and Pull-ups once again.

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