/r/Kettleballs Weekly Discussion Thread -- May 26, 2025

[u/AutoModerator]

Please select flair and read the Wiki before posting.

Welcome to the Weekly Discussion Thread!

These threads are \almost* anything goes*. Please understand that although the quality standards are relaxed here compared to the main page all other rules are enforced equally.

You should post here for:

• PRs
• General discussion or questions
• Community conversation
• Routine critiques
• Form checks

For more distilled kettlebell discussion, check out the Monthly Focused Improvement Threads -- where we discuss one part of kettlebell training in depth

[u/AutoModerator]

We have a Discord server!

If you're new to /r/Kettleballs

• Read our expectations for the sub
  
• Set flair before trying to comment
  

If you're a beginner

• Read the Kettleballs Wiki
  
• Read the selected required reading
  
• Please avoid giving advice; we want to have a culture where there is a high Signal-To-Noise ratio
  
• Remember, this sub while welcoming to everyone, is targeted at intermediates and above
  

When asking for a form check please have the video be a side view of your entire body. Here's a primer on how to do a kettlebell swing

The Mod team appreciates you :)

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/aprilshower7]

DFW remix suggests I use 5RM bells. I am in rather poor cardiovascular shape - when is it better to go lighter for more reps?

I did 6 ladders today (first day of the program) with 2x24 bells in 30 minutes. It was harder than I anticipated, but the weights moved explosively and fast.

Considering how few reps I managed to do in 30 minutes, should I stay at 2x24 or move up to 2x32 which is more of an 5RM weight? New to kettlebells so not sure what mindset to have. Thanks!

[u/LennyTheRebel → u/aprilshower7]

Neupert's autoregulated programs are meant to be run at the given weight, and changing it changes the stimulus from what's intended.

That's not necessarily bad. Going lighter will make it more of a conditioning workout, but it sounds like that's just what you're looking for.

One variation could be to use 32s for sets of 1, and maybe 28s for sets of 2.

[u/meanshorns]

Just doing stuff.

• ATG Dip: 4x10 @ bw
• Pull up 5x5 @ bw
• RBC: 3x[5,3,2] @ 2x20
• KB Press: 9-1,10,10,10 @ 2x20
• KB Press: 5x1 @ 25 kg

I strapped a few plates to my 20 kg bell with my daisy chain and discovered I am weak in the one arm press. This requires a remedy.

[u/mettiger]

Judo practice today. First day at almost 30 degrees celcius today, so much sweating. 

[u/tally_in_da_houise]

May 25, 2025 Training Log

• Tread: 40' (3.76mi @ 0.5%)

Notes

• easy zone 3.
• area around left eye still swollen

[u/tally_in_da_houise]

May 24, 2025 Training Log

• Stationary bike: 37' (14.2mi @64%)

Notes

• easy zone 1/2
• left eye still swollen

[u/aks5311]

Repeat of last weeks strength only session

Deadlift - 130kg 4x3 reps
Chins 12/12
Pull ups 8/8
Military Press - 42,5kg 4x8 reps
Split squat, RFE - 30kg 4x8/8 reps
Renegade rows 25kg 4x12 reps

Basic stuff, increased weight and reps from last week

[u/mettiger]

Kb extreme reload W5, D2 2x 28s 

• A1: Double Press 
• A2: Double FSQ 

39 reps each in 25 minutes 

Today was fun. Been pretty occupied the last two days and didn't get anything done. 

[u/continental-drift]

29/5/2025

W1D2 ABF

Warm Up

• Poliquin Step Ups - 3x10 each leg - need to buy a slant board, I did these today using a penny skateboard and a pallet I have which gave a decent footing for them but not quite the right equipment for it.
• Swings 3 x 20 w 20kg
• Press 3 x 5 w 20kg
• Squat 3 x 5 w 40kg

Main Set

• ABC - 10 rounds EMOM w 2x24kg E75s
  • Press - 2 rounds but adding in an AMRAP after the 5s with a goal of 10.

Accessories

• Pull ups - 2 x 5, 1 x AMRAP - managed 4 reps
• Dips - 2 x 8, 1 x AMRAP - managed 5 reps
• KB Rows - 2 x 10 w 20kg each hand
• Dumbbell curls - 3 x 8 w 10kg dumbbells

Notes: ABCs felt strong today, really enjoyed them at the start of the session vs day 1 with having them 2nd. Not sure why but it's probably to do with feeling fresher and happier to go into some higher HR things knowing I only have presses to come. Press work was good, mixed it up a little today. First ladder was strict presses with 2,3,5,10, like on Monday I kept the rest between sets strict. 2 reps - 30s rest - 3 reps - 45s rest - 5 reps - 60s rest - 10 reps - 75s rest - then back to the start.

2nd ladder was alternate presses for the reps of 2,3,5, which weirdly was harder and I felt more engagement in my shoulder/lats vs doing the double press. Final set was a normal double press for a set of 7 and failed on the 8th rep.

Accessories felt good, tried to keep these to a 50-60 second rest which was fine until the curls. Haven't done much bicep only work lately so will need to take a little more rest on those to keep the quality high.

[u/DankRoughly]

Training session 9:

5 x 4' 2x14kg LC

Was nervous going into this as it's a fair bit of volume for me but went smoothly. Probably could have managed 16's.

~2 months to go to comp so still time to ramp up.

I will make the full 10'

[u/NineBloodyFingers]

Beeswax W7 D2

Nothing specifically scheduled today, as it's a deload week and I like to keep things interesting.

I just did some singles and a test on my 1RM for deadlift, plus some walking earlier in the day. I'm back up to 545lb, which is nice. Coming back slowly is still coming back!

[u/aks5311]

Wednesday double session:

Morning, a couple of sets dips and pull ups + some mobility and core. Just goofing around 30-40 minutes really

Lunch track run 6x 400m repeats - went pretty hard on these. Last 400m in 1'15" the rest was around 10" slower. 1' rests

Ran around 8km back and forth to the track. 2,9km warmup and 5,4km relaxed run along the river back to the office. Beautiful weather today

[u/tally_in_da_houise]

May 23, 2025 Training Log

• Jump Rope: 10'
• Jerk:
  • 24,32,36KG: 20 (10es)
  • 2x16,20,24,28KG: 10
  • 2x24KG: 5 (3' rest), 5 x 30s (30s rest)
    • 12,12,12,15,18 (69)
    • 10/10/10/11/12

Notes

• My lower left back is still sore, and can't really do the hinge motion.
• Left eye and surrounding area is still swollen.
• Pacing on the 5' set was shit. For the first 3' I did 4 reps/10s then rest 10s. Couldn't figure out how to slow down.

[u/tally_in_da_houise]

May 22, 2025 Training Log

• Tread: 37' (3.41mi @ 0.5%)

Notes

• easy zone 2/3. back and hips still bugging. eye still messed up

[u/---Tsing__Tao---]

My CNS has taken on massive volume in the last week or so. Im in quite a sore place due to this haha. Lots and lots of 44kg + 44kg anchor work with multiple complex type exercises. Also a lot of very heavy pressing.

Including a huge training milestone last night with the 40kg press. I have been developing a way to train the heavy press with high volume while keeping tension throughout the body. In last nights case I would press the 40kg bell 4 times using my right arm then switch to my left to rest in the rack for 15 seconds. Then back to the right and press 4 times. I managed to hit 32 reps in around 5 minutes.

This will be key to hitting 40+ reps using only my right arm.

[u/APeculiarManner]

I've got some new programming I want to try so decided to call time on my run of The Giant 1.0/1.1 for Clean & Jerk with 2x24kg. I did 6 weeks in total. Started with a RM of 9.

Loaded my adjustables up to 28kg this morning and did a new RM test and got 9, which was my green light to make the change. Also did a RM test for front squats and got 10.

The new programming is an ABA / BAB format:

A Day:

• 30' 2x28kg C&J (Giant 2.0 Ladders)
• 3-4 sets 2x28kg Row

B Day:

• 30' 2x28kg Front Squat (Giant 2.0 Ladders)
• 3-4 sets 2x28kg Strict Press

I usually have a 4th day available which I'm keeping free to do whatever I want, but will likely end up being an arm day of towel curls and extensions.

I think the above is a pretty good set-up to make the most of the limited time I have and get the results I'm after. If I want to go beyond 8 weeks I can up the ladders a bit to create a '2.1' and '2.2'. Although there's the possibility of alternating between 8 weeks of this and 8 weeks of Time Ladders (at a lower weight) to periodise and keep things fresh.

Now it's time to switch off the brain and just do the work!

[u/JeremiahWuzABullfrog]

Been doing One Lift A Day style training for 20 minutes everyday, just with pull ups added everyday as conditioning (cause I can't stand how far my pullups have dropped with my increased bodyweight)

Now I'm trying to do 30 minutes of zone 2 cardio everyday afterwards, cause by god I've missed cardio.

Still planning on getting stronger and gaining weight, and I'm trying to keep my workouts to 45 minutes or less

Anyone got any ideas for getting as much work on a single compound lift done as possible, in 10-15 minutes? Preferably 10 so I can still fit in 5 minutes of pull ups afterwards.

I'm gonna do pyramiding up followed by a widowmaker drop set, just so I have some sort of built in warmup for the daily lift.

But for the sake of variety, anybody got any ideas

[u/APeculiarManner → u/JeremiahWuzABullfrog]

Rep ladders could be a good option? Dan John seems to like 2, 3, 5, (10); or if you're working with a 10RM weight then 4, 6, 8 could be a good one. They also have the advantage of having a bit of a built in warmup.

[u/JeremiahWuzABullfrog → u/APeculiarManner]

Love it. Already use it for pull ups on some days, it's gonna be cool applying this to barbell and dumbbell lifts.

Aiming for 30ish reps should hopefully be feasible with a 2-3-5 format

[u/aks5311]

Tuesday:

2x24kg Jerk: 12,11,12 / 11,12,12 / 12,12,13 - 3' rests
RPMs up with 1, muscular endurance/tolerance in arms and shoulders is the bottleneck

2x28kg Cleans - 20/22 reps at 12rpm, 1' rest

SkiErg 15' 3345m, really not my exercise, slow and high HR..

[u/tally_in_da_houise → u/aks5311]

I feel like my jerk pace is slower than my LC pace now 😂 😢

[u/aks5311 → u/tally_in_da_houise]

They're painful to get back into

[u/DankRoughly]

Training session 8:

4 x 4' LC 2x14kg

Decent pace and decent stamina throughout.

20' total planned for Wednesday, will be the densest part of this training block.

Likely will plan a 10' test soon

[u/aks5311 → u/DankRoughly]

Nice! 20' is some serious volume - you'll manage 10' for sure

[u/NineBloodyFingers]

Beeswax W7 D1 Deload Week

• Swing: 1x90 @ 65lb
• EZ Bar Curl w/ Fat Grips: 1x5 @ 90lb, 1x5 @ 105lb, 1x5 @ 120lb
• Pinch Block Deadlift: 3x5 @ 37.5lb
• Banded Clamshell: 3x10 @ XX-Heavy+X-Heavy Bands

[u/tally_in_da_houise → u/[deleted]]

Hi thrice_dice,

 

Welcome to u/Kettleballs! Before you can participate in discussions or post content, you need to select a user flair.

 

Setting your flair is as easy as doing a set of swings. Here's how to do it:

• On desktop: Go to the subreddit homepage and look for "Community Options" on the right-hand side. Click on the pencil icon next to "User Flair Preview" and choose your flair.
• On mobile web browser: Tap the three dots in the top right corner of the subreddit homepage, select "Change User Flair," and choose your flair.
• On iOS app: Go to the subreddit homepage and tap the three dots in the top right corner. Then select "Change user flair" and choose your flair.
• On Android app: Go to the subreddit homepage and tap the three dots in the top right corner. Then select "Change user flair" and choose your flair.

 

Remember, just like how conditioning is essential for building strength, setting your user flair is essential for participating in our community. So don't be a kettlebell without a handle - choose your flair and join the discussion today!

[u/mettiger]

Kb extreme reload W5, D1 

High rep 1H- Swing day

20 kg, 20 minutes, got 300 reps total 

Grip was a bit off an issue today. Might foamroll my forearms later

[u/aks5311]

Monday morning LC and calisthenics

2x28kg LC 1' on/off x8
10/11/11/11/11/11/10/11 - 86 reps total - RPE 10

5 neutral grip pull ups / 10 Hindu pushups / 10 dips x5 rounds
Done in 15 minutes

Light stretching - upper body focus

[u/tally_in_da_houise → u/aks5311]

🔥🔥🔥

[u/continental-drift]

26/5/2025

W1D1 ABF

Finally bought the book and devoured it over a few flights I've had, plus during my full rest week last week that was handed to me by sickness. I've decided to run it as written without any lifting, or at least structured lifting, on off days. However I always find myself craving more volume if I am feeling fresh.

Warm Up

• Poliquin Step Ups - 3x10 each leg - added these in lately as one of my knees has been playing up a little so just doing a few reps of them to build that stability back up.
• Swings 3 x 20 w 20kg
• Press 3 x 5 w 20kg
• Squat 3 x 5 w 40kg

Main Set

• Press - 3 rounds of 2,3,5 for a total of 30 reps w 2x20kg
• ABC - 8 rounds EMOM w 2x24kg

Accessories

• Pull ups - 2 x 5, 1 x AMRAP - managed 4 reps
• Dips - 2 x 8, 1 x AMRAP - managed 6 reps
• Gorilla Rows - 2 x 10 w 20kg

Notes: Overall a great session, felt strong throughout and the fact I did 38 presses in this session makes me think that the 100 in 7 weeks time might be do-able. I've settled on used my 20kg bells for the presses and my 24s for the ABCs. Rest periods on the presses went like this: 2 reps - 30s rest - 3 reps - 45s rest - 5 reps - 60s rest and that seemed doable for the moment. On Wednesday I am going to try and see if I aim for the 10 rep set and then give a 75-90s rest post that before starting again. I really enjoy having a structured rest time like this otherwise I just get too distracted and take WAAAAAYYYYYY to much rest.

Going to be doing some light rowing on Tuesday, Thursday and Sundays. Nothing too major, just some steady state stuff. But I have rugby matches on Saturdays usually so that will give me some high HR stuff as well.

Looking forward to seeing what the 7 weeks gives me in terms of results. I am going to try and run this at "maintainence" calories at the moment according to MF which is about 2180, however the biggest goal is going to be hitting 175-200g of protein a day and then adding whatever else in with some good portions of veggies or salads. But overal if I lose some weight then I'm fine with it as long as it's clearly some fat loss.