SeeMac's Log

[SeeMac]

05/19/24 10k Swings Day 9
400 Swings
KB Swing - 70 x (30 x 5, 25 x 4, 20 x 5, 25 x 2)
Time: 42:00
Tonnage: 28,000 pounds
Total Tonnage: 200,200 pounds
Total Swings: 3200

[DanCR]

Putting aside the challenge, do you feel that the swings are providing results / have a useful purpose? For example, would they be an actually effective cardio tool for someone like me who fucking hates cardio?

Also wondering if they’d be a good lower body movement for me right now when I can’t do a full squat (except for air squats after rehab stuff) due to a strained (torn?) adductor.

[SeeMac]

Putting aside the challenge, do you feel that the swings are providing results / have a useful purpose? For example, would they be an actually effective cardio tool for someone like me who fucking hates cardio?

Also wondering if they’d be a good lower body movement for me right now when I can’t do a full squat (except for air squats after rehab stuff) due to a strained (torn?) adductor.

They are definitely getting easier and my work capacity/cardio is improving, but not sure I can say they are doing much else. I like really heavy swings for strength-ish work (talking 100+ pounds) but not sure how much strength/muscle swinging something you're capable of getting 50+ reps per set is going to build though. That isn't my main focus now so that's fine.

They're one of my favourite lifts so I'd definitely recommend them, but once you get the technique down, you need some decent weight to provide a strength stimulus. There was a guy on reddit who would swing like 60+ kg for a few hundred reps per day (stuff like 3-6 reps EMOM for an hour) and managed a 6 plate deadlift and 3 plate bench without training them. I was swinging double 75 pound bells (so like 67ish kg total) for sets of 10 last year and that was some serious work.

[MailmanMuscle]

Bit of a change of plans with the bulk/cut/life in general. I've been planning on attempting to come off TRT, and was originally planning on finishing out the extended bulk first. However, after doing some reading a lot of folks recommend eating in a surplus during that period, so I am going to cut prior to doing my "PCT". I stopped testosterone (last injection was on thursday), and am waiting 40ish days until running "PCT". Using HCG in the meantime (dr prescribed) to kickstart the old fellas. So probably 35ish days of cutting left. Aim is to get down to a 32ish inch waist. That might be an aggressive goal, given its a hair under 35 inches now, but we'll see.

Losing 2+ inches off your waist is going to be remarkably hard in 35 days, unless you don’t care about muscle retention. If getting down to that size at all costs is more important than pure fat loss, then you can do it with extremely low calories and all the activity you’re doing. If you want to retain as much lean mass as possible while getting that waist down, then I won’t say it’s impossible, but you’re probably in for an incredible grind over the next month.

[SeeMac]

Bit of a change of plans with the bulk/cut/life in general. I've been planning on attempting to come off TRT, and was originally planning on finishing out the extended bulk first. However, after doing some reading a lot of folks recommend eating in a surplus during that period, so I am going to cut prior to doing my "PCT". I stopped testosterone (last injection was on thursday), and am waiting 40ish days until running "PCT". Using HCG in the meantime (dr prescribed) to kickstart the old fellas. So probably 35ish days of cutting left. Aim is to get down to a 32ish inch waist. That might be an aggressive goal, given its a hair under 35 inches now, but we'll see.

Losing 2+ inches off your waist is going to be remarkably hard in 35 days, unless you don’t care about muscle retention. If getting down to that size at all costs is more important than pure fat loss, then you can do it with extremely low calories and all the activity you’re doing. If you want to retain as much lean mass as possible while getting that waist down, then I won’t say it’s impossible, but you’re probably in for an incredible grind over the next month.

Already almost 3 inches down in 20 days (started at about 91cm, measured this morning at 84.1cm), but yeah it's definitely not the best way to do it for muscle retention. Not a lot of literature on how fast you can regain muscle you "lost" 2 months ago, but muscle comes back quickly so I'm not too concerned. Actually don't feel too terrible yet, but been slowly bumping up calories. Eating like almost 2k now.

[SeeMac]

05/20/24 10k Swings Day 10
275 Swings (half-ish day)
Slow Ecc Chin - +25 x 6 x 4 -> very minor pain
Deficit pushup - purple x 11, 10, 10, 9
Slow Hammer Rot Press - 5 (index above tape) x 5 x 3
KB Swing - 70 x (20, 15, 15, 20 x 7, 30 x 2, 25)
Total Time: 51:09
Tonnage: 19,250
Total Tonnage: 219,450 pounds
Total Swings: 3475

Today felt quite easy. Maybe I'm over the hump? Although my hands are destroyed. Need to get some athletic tape and some hand cream. Can't even "manage" the calluses because they form and tear in the same session.

[SeeMac]

05/21/24 10k Swings Day 11
400 Swings
KB Swing - 70 x 25 x 4, 70 x (15-35) x 3, 70 x 25 x 6 in 39:20
Total Time: 39:20
Tonnage: 28,000 pounds
Total Tonnage: 247,450 pounds
Total Swings: 3875

Easiest day yet.

[SeeMac]

05/22/24 10k Swings Day 12
"Half Day" 275 swings
Cossack Squat - bw x 10 x 3
ATG SS - +30 x 8 (bothered hip)
Rev Nordic - red x 5, 5, 4, 4
KB Swing - 70 x 25 x 11
Total Time: 49:20
Tonnage: 19,250 pounds
Total Tonnage: 266,700 pounds
Total Swings: 4150

Tried to narrow stance squat but it bothered my hip. Swings are getting very very easy. Minor refeed planned for tonight (i.e. beer and chicken wings).

[DanCR]

Tried to narrow stance squat but it bothered my hip. Swings are getting very very easy. Minor refeed planned for tonight (i.e. beer and chicken wings).

If the challenge was 10,000 swings and subsisting on beer and wings for a month, I’d sign right up.

[SeeMac]

05/23/24 10k Swings Day 13
400 Swings
KB Swing - 70 x 20, 30 x 6, (35-15) x 4
Total Time: 38:45
Tonnage: 28,000 pounds
Total Tonnage: 294,700 pounds
Total Swings: 4550

48kg bell got delivered literally as I finished my last swing. Will give it a try tomorrow.

[SeeMac]

05/24/24 10k Swings Day 14
250 Swings (20 w/ 70, 230 w/ 48kg)
Axle OHP - up to 182 x 1 @ 9.5, then 137 x 5
- bothered neck
Swiss Bar OHP - 135 x 5, 125 x 5, 120 x 7 x 5
KB Swing - 70 x 20, 48kg x 10 x 3 (1H), 48kg x 15 x 6, 48kg x 20 x 4, 48kg x 15 x 2
Total Time: 1:04:30
Tonnage: 25,688 pounds
Total Tonnage: 320,388 pounds
Total Swings: 4800

Damn handle on the 48kg is too small. My fingers are still messed up (ring finger on the right and middle finger on the left are quite mangled, and middle on the right and ring on the left are minorly mangled). 1H swings were muscularly easy but hurt my fingers like hell. If I really focus on setting my hands right for 2 hand swings I can swing more or less pain free, but the pinky finger kind of folds into the bend so it is awkward. Sets of 20 are doable without too much effort though with the 48kg so maybe 400 with the 48kg is on the table for a final session. Planning on doing two rest days from swings at some point in hopes of getting a little relief for my finger aids but I'm trucking along for now.

[SeeMac]

05/25/24 10k Swings Day 15
325 Swings (205 w/ 70, 120 w/ 48kg)
KB Swing - 70 x 25, 48kg x 15 x 2, 48kg x 20 x 3 , 70 x 30 x 6, 48kg x 15 x 2
3s Ecc Chin - +35 x 6 x 4
Paused Deficit Pushup - +35 x 12, 10, 10, 10, 9
CNG Chin - +35 x 6 x 2
Total Time: 1:08:25
Tonnage: 27,022 pounds
Total Tonnage: 347,410 pounds
Total Swings: 5125

Over the halfway mark. Some interesting observations this far:
1) I recorded my lowest RHR ever this morning. I usually take my BP every 2 months or so, and decided to this morning after 2 double espressos. BP has always been good (was 117/71 today), but RHR is usually mid-high 60s, and sometimes in the low 70s when I'm a bit heavier. Was 54 today. So that's cool.
2) I feel athletic again. Also cool.
3) 0 back pain. Also cool.
4) Fingers are my bottleneck. I've managed to find better ways to grip the kettlebells which help, but they are pretty messed up. Pain is at the base of the knuckle.
5) Swings, and exercise as a whole, are getting much easier. Sets of 30 w/ 70 pounds feel like RPE 0.
6) My axillary hyperhidrosis (lots of armpit sweat) is greatly reduced. This runs in my family, but I'd say it's like 50-70% reduced right now. I get botox for it every 6 months, and am due for a treatment in a week, so curious to see if it is completely (temporarily) cured after that. Interesting to note here is that this started to be a permanent problem when I was about 19, which is shortly after I stopped playing competitive basketball and baseball. Prior to that I had two bouts of it in my youth, both times in between basketball and baseball season. So maybe regular cardio is the key to managing this for me? Who knows

[DanCR]

Over the halfway mark. Some interesting observations this far:
1) I recorded my lowest RHR ever this morning. I usually take my BP every 2 months or so, and decided to this morning after 2 double espressos. BP has always been good (was 117/71 today), but RHR is usually mid-high 60s, and sometimes in the low 70s when I'm a bit heavier. Was 54 today. So that's cool.
2) I feel athletic again. Also cool.
3) 0 back pain. Also cool.

You’re really tempting me. Used to be, when I wanted to feel a bit athletic again, I’d do squats for 10s for a few weeks. Those aren’t on the menu right now and tbh they’d kind of stopped giving me that feeling anyway as I got ever older and fatter. I’m very seriously thinking of giving this a shot. I mean I have nothing better to do lol.

[SeeMac]

Over the halfway mark. Some interesting observations this far:
1) I recorded my lowest RHR ever this morning. I usually take my BP every 2 months or so, and decided to this morning after 2 double espressos. BP has always been good (was 117/71 today), but RHR is usually mid-high 60s, and sometimes in the low 70s when I'm a bit heavier. Was 54 today. So that's cool.
2) I feel athletic again. Also cool.
3) 0 back pain. Also cool.

You’re really tempting me. Used to be, when I wanted to feel a bit athletic again, I’d do squats for 10s for a few weeks. Those aren’t on the menu right now and tbh they’d kind of stopped giving me that feeling anyway as I got ever older and fatter. I’m very seriously thinking of giving this a shot. I mean I have nothing better to do lol.

You should give it a go. Worst case you get some finger aids and lose a few pounds.

The swings are interesting compared to high rep standard lifting because the limiting factor isn't really muscular. Doing sets of 10 squats, you need many minutes of rest, and by the time your legs are ready again your heart rate is back to baseline. With swings, your grip/glutes/whatever are ready to go again way before your heart rate normalizes. The sessions where I'm doing only swings (and using 70 pounds, so not very light), my heart rate probably ramps up to like 160-180 during the set, and I probably start the next one around 120. So the entire session is basically MISS with a variable heart rate.

[cgeorg]

6) My axillary hyperhidrosis (lots of armpit sweat) is greatly reduced. This runs in my family, but I'd say it's like 50-70% reduced right now. I get botox for it every 6 months, and am due for a treatment in a week, so curious to see if it is completely (temporarily) cured after that. Interesting to note here is that this started to be a permanent problem when I was about 19, which is shortly after I stopped playing competitive basketball and baseball. Prior to that I had two bouts of it in my youth, both times in between basketball and baseball season. So maybe regular cardio is the key to managing this for me? Who knows

That would be a really nice unintended side effect. Although it would mean you need to keep doing cardio. Points 1 2 and 3 also make it seem pretty worth keeping up something of the ilk though.

[DanCR]

You should give it a go. Worst case you get some finger aids and lose a few pounds.

Are there any rules beyond 10,000 swings in 30 days?

[SeeMac]

6) My axillary hyperhidrosis (lots of armpit sweat) is greatly reduced. This runs in my family, but I'd say it's like 50-70% reduced right now. I get botox for it every 6 months, and am due for a treatment in a week, so curious to see if it is completely (temporarily) cured after that. Interesting to note here is that this started to be a permanent problem when I was about 19, which is shortly after I stopped playing competitive basketball and baseball. Prior to that I had two bouts of it in my youth, both times in between basketball and baseball season. So maybe regular cardio is the key to managing this for me? Who knows

That would be a really nice unintended side effect. Although it would mean you need to keep doing cardio. Points 1 2 and 3 also make it seem pretty worth keeping up something of the ilk though.

Definitely. My biggest goal this year was to start doing cardio, so obviously I had to start with the most meathead cardio I could. When I transition to more normal training again I plan on keeping a bunch of swings in, ideally in like 2 days per week where I do mostly high volume swings and maybe something else.

[SeeMac]

You should give it a go. Worst case you get some finger aids and lose a few pounds.

Are there any rules beyond 10,000 swings in 30 days?

The original challenge was 10k swings in either 28 or 35 days (4 or 5x per week, 500 swings per day) done doing 5 ladders of 10-15-25-50 swings. In between each set of the ladder (so after the 10, 15 and 25 sets) you do a heavy-ish strength movement for 1, 2, or 3 reps. Men use a 24kg bell and women use a 16kg bell.

Obviously I bastardized the hell out of it, mainly to support daily training and using heavier bells. But 10k swings in 30-ish days is the gist of it. Some crazy SOB did it in 7 days on reddit and called it a deload week.

[DanCR]

You should give it a go. Worst case you get some finger aids and lose a few pounds.

Are there any rules beyond 10,000 swings in 30 days?

The original challenge was 10k swings in either 28 or 35 days (4 or 5x per week, 500 swings per day) done doing 5 ladders of 10-15-25-50 swings. In between each set of the ladder (so after the 10, 15 and 25 sets) you do a heavy-ish strength movement for 1, 2, or 3 reps. Men use a 24kg bell and women use a 16kg bell.

Obviously I bastardized the hell out of it, mainly to support daily training and using heavier bells. But 10k swings in 30-ish days is the gist of it. Some crazy SOB did it in 7 days on reddit and called it a deload week.

I’m gonna need to use - or at least begin with - a lighter KB, and I think that I’d rather go every day for 30 days - and leave myself the option to do so - because I’m not in good shape and trying to hit 500 in a session, with those ladders, might end me.

That all said: I’m in. I’ll begin either tomorrow or when I hit legs Monday. Will need to significantly rethink my programming.

[SeeMac]

You should give it a go. Worst case you get some finger aids and lose a few pounds.

Are there any rules beyond 10,000 swings in 30 days?

The original challenge was 10k swings in either 28 or 35 days (4 or 5x per week, 500 swings per day) done doing 5 ladders of 10-15-25-50 swings. In between each set of the ladder (so after the 10, 15 and 25 sets) you do a heavy-ish strength movement for 1, 2, or 3 reps. Men use a 24kg bell and women use a 16kg bell.

Obviously I bastardized the hell out of it, mainly to support daily training and using heavier bells. But 10k swings in 30-ish days is the gist of it. Some crazy SOB did it in 7 days on reddit and called it a deload week.

I’m gonna need to use - or at least begin with - a lighter KB, and I think that I’d rather go every day for 30 days - and leave myself the option to do so - because I’m not in good shape and trying to hit 500 in a session, with those ladders, might end me.

That all said: I’m in. I’ll begin either tomorrow or when I hit legs Monday. Will need to significantly rethink my programming.

I'm gonna go for 500 tomorrow but yeah I think that's smart. My first session was 400 with a 50 pound bell (so like 23kg) and it was hell. But you'll improve quick. You're strong so I bet you'll be surprised how quickly it gets easy and how heavy you'll be able to go.

Only advice I have for you is to make sure your form is decently efficient. You want to delay the hinge until the bell pulls you down, and snap your hips quick without using your arms. This gives you a good amount of time to "rest" during the swing, where you can relax your grip and just keep a light brace. This is like the "perfect" swing You don't need to stand as far away as this guy when initiating, but it starts with a hike so you get some momentum. The heavier the bell, the further away you need to start.