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Furo's Kettlebell Log

Name changed from Furo’s 20-Rep Challenge Log to better reflect how I’m actually training.

Goals:
20-rep bodyweight reverse lunge Achieved: 1/8/13 with 95kg
20-rep bodyweight bench press
20-rep chin-up
20-rep pistol squat

I have chosen these goals because they will require a combination of strength, muscular endurance, mental toughness and anaerobic fitness. The inspiration for it comes from some of Martin Rooney’s articles, such as “The Mantathalon” and “Deadlift Challenge: 405x10”.

Routine:
Day 1: Lunge Day
Day 2: Bench Press Day
Day 3: Chin-Up Day

Exercise selection on assistance days will vary depending on whether I’m using the gym or my home equipment (kettlebells and weight vest).

I currently weigh 94kg, following a cut down from 100kg, and I will try to maintain my weight at around 95kg for the duration of this challenge.

Any questions or suggestions, please fire away!

Edited: for OCD boldifying

WEEK 1
DAY 1: Challenge Day

DEADLIFT
120kg: 5-5
80kg: 20-20

BENCH PRESS
95kg: 5-5
60kg: 20-20

CHIN-UP
Bodyweight: 12-10
Pulldown Machine: 20-20

Bodyweight: 95.2kg

Great session. I was conservative with the weights used, especially for deadlift, as I wanted to make sure form didn’t break down. The main limiting factor on lower-rep bench and deadlift was technique (I have only done them a few times in the past year) and the main limiting factor on 20-rep deadlifts was cardio. Hopefully both technique and cardio will improve quite quickly.

WEEK 1
DAY 2: Cardio/Active Recovery Day

KETTLEBELL SNATCH
20kg: 5-5-5

KETTLEBELL CLEAN
20kg: 5-5-5

KETTLEBELL SWING
20kg: 50-50-50
10kg: 100

Bodyweight: 94.5kg

I was going to take today as a rest day, but felt the need to get some work in. My lower back is nicely sore, but other than that I have a lot less DOMS than I expected following yesterdays session.

WEEK 1
DAY 3: Bench Assistance Day

BENCH PRESS:
110kg: 3-3-3

INCLINE DUMBBELL PRESS
18kg: 25-25-20

FRONT RAISE/LATERAL RAISE SUPERSET
15kg/5kg: 12-12-10-8

KETTLEBELL SWINGS
Single 16kg: 50
Single 20kg: 50
Double 20kg-14kg-4kg Dropset: 25-25-25

Bodyweight: 94.6kg

This session felt awesome. Bench felt a lot easier than on day 1, think I’m getting the technique back.

WEEK 1
DAY 4: Deadlift and Chin-Up Assistance Day (felt ambitious and combined them)

PRONE SHRUG
30kg: 10-10-10

SEMI-SUMO DEADLIFT
Long Warm-Up
140kg: 1-1-1

RACK PULL
60kg: 30

NEUTRAL GRIP PULL-UP
BW: 10-8-8-4

DUMBBELL ROW
36kg: 10-10-10-10-10

REAR DELT FLY
8kg: 15-15-15

Bodyweight: 93.9kg

The deadlifts today were incredibly frustrating as my old lower back pain began to flare up. It was strange because 140kg didn’t feel particularly heavy, and I’m certain my form didn’t break down, but I experienced that horrible visceral pain that made me stop deadlifting over a year ago. I stopped just before it got too bad, and it has died down now, but I know that I was very close to something going horribly wrong. I really can’t face a big injury, so I’m seriously reconsidering this goal.

The only alternative I can think of is 20-reps 1x bodyweight reverse barbell lunge. That would be much safer, though it would mean I’d have to do 40 total reps and conditioning would become even more of an issue.

The rest of this workout was great, although I didn’t get as many reps as I wanted on the pull-ups due to fatigued grip.

WEEK 1
DAY 5: Barbell Lunge Day

BARBELL REVERSE LUNGE
50kg: 20 (l/r)
70kg: 10(l/r)-10(l/r)-8(alt)
BW: 30-30 (l/r)

Bodyweight: 95.4kg

Wasn’t feeling up to much after yesterdays session, but wanted to experiment with reverse lunges. I’ve decided it is an awesome exercise, and doesn’t aggravate my lower back or knees at all, but I’m struggling to think of how to make a “goal” of it. The one that makes the most sense is probably 1x bodyweight for 20 total reps (10 each side) alternating legs between each rep, though it doesn’t sound very impressive. 70kg felt quite light but I didn’t go for a heavier weight because balance was an issue. Hopefully the weight will increase quickly as my technique improves.

WEEK 1
DAY 6: Monster Day

MORNING

BENCH PRESS
100kg: 5-5
65kg: 20-20

DECLINE DUMBBELL PRESS
24kg: 12-12-12

NEUTRAL GRIP PULL-UP
BW: 10-9-8

MEADOW ROW
Bar 30kg: 10-10-10

PRONE SHRUG/REAR DELT FLY SUPERSET
32kg/6kg: 10/15-10/15-10/15

DIP
BW: 8-8-8

NARROW GRIP BENCH PRESS
50kg: 12-12-12 (short rest)

EZ CURL
30kg: 10-10-10-8-7-7 (short rest)

EVENING

INCLINE DUMBBELL PRESS
34kg: 10
36kg: 10-10

DUMBBELL ROW
36kg: 10-10-10

CHIN-UP
BW: 8-8-6

MACHINE ROW
?: 12-12-12

BARBELL REVERSE LUNGE
Long warm-up
100kg: 1

EZ CURL
30kg: 10-10-10-8-6 (short rest)

Bodyweight: 95.5kg

Did 2 sessions today - 2 hours in the morning with an old friend, then 40min in the evening with another group. I know it isn’t ideal but I felt the need. Workout was great, very happy with the 100kg lunge, but my weight is creeping up so I need to make some adjustments there.

[quote]furo wrote:
Monster Day
[/quote]
I like it lol

Haha thanks.

WEEK 1
DAY 7: REST

Bodyweight: 95.9kg

Bodyweight is definitely on the rise. I think it is time to start tracking macros again, though I’ll increase carbs compared to when I was cutting. Really don’t want to start that today though, so will leave it until tomorrow.

WEEK 2
DAY 1: Lunge and Chin-Up Day

BARBELL REVERSE LUNGE
90kg: 3-3-3
70kg: 8-8

CHIN-UP
BW: 10-8-8

Bodyweight: 95.0kg

My intention was to do more volume on chin-ups and do some form of row (inverted row probably), but my pulling muscles just had nothing in them. I think it was due to the high volume of pulling on the “monster” day. Happy with the lunges though.

WEEK 2
DAY 2: Bench Day

BENCH PRESS
105kg: 5-6

INCLINE DUMBBELL PRESS
24kg: 20-20-11 (not sure what happened on the last set)

FRONT RAISE
15kg Plate: 15-15-15

LATERAL RAISE
6kg: 15-15-15

Bodyweight: 96.0kg

Very happy with the bench press. Need to get on top of the bodyweight!

WEEK 2
DAY 3: Lunge Day

BARBELL REVERSE LUNGE
60kg: 5
70kg: 5
80kg: 5
90kg: 5
100kg: 3
110kg: 1
120kg: F

DOUBLE KETTLEBELL SWING
2x20kg: 20-20-15

Bodyweight: 95.9kg

Ramped my lunge weights instead of doing straight sets and decided I prefer it as it acts as a really good warm-up and I never know where I’m going to end up. Really happy with my strength on them - I think my technique is still holding me back and I think they will actually overtake my squats soon.

WEEK 2
DAY 4: Chin-Up Day

CHIN-UP
BW: 8-8-8-8-7

NEUTRAL GRIP PULL-UP
BW: 5-5-5

WIDE-GRIP LAT PULLDOWN
45kg: 18-18-15

GORILLA ROW
36kg: 12-12-12

PRONE SHRUG
36kg: 12-12-12

REAR DELT FLY
6kg: 15-15-15

EZ CURL
40kg: 5-5-5-5-3
20kg: 20-18-18

Bodyweight: 95.6kg

Good session. Finished with 25min steady state cardio on a bike.

WEEK 2
DAY 5: Bench Assistance Day

WEIGHTED PRESS-UP
30kg: 12-12-10-10

BAND LATERAL RAISE
Band: 30-30-30

Bodyweight: 95.0kg

Was short on time today so did a quick home workout. Off hiking for the next few days.

WEEK 2
DAY 6: Lunge Day

DEADLIFT
Long Warm-Up
140kg: 1

LEG RAISE
BW: 12-12-12-12

BARBELL REVERSE LUNGE
60kg: 5
70kg: 5
80kg: 5
90kg: 5
100kg: 5

KETTLEBELL SWING
12kg: 100-50

Felt like squeezing in another session before I leave for the weekend. Deadlifted just to see how it would be and the pains came back so stopped at 140kg. Otherwise went well.

WEEK 2
DAY 7: HIKING

WEEK 3
DAY 1: Conditioning

KETTLEBELL SWING
10kg: 50
20kg: 50
28kg: 50
20kg: 50
10kg: 50

WEEK 3
DAY 2: Chin-Up Day

NEUTRAL GRIP PULL-UP
BW: 5-5-5-5-5-5-4-4-3-3-3-3-3-3-3

CHIN-UP
BW: 5-4-4-3-3

KETTLEBELL ROW
28kg: 10-10-10-8-8

Bodyweight: 96.5kg

Home workout. All sets were done “on the minute”, which I really enjoy but it really makes me weak! Bodyweight has gone back up, presumably due to the huge amount of carbs I had over the weekend. Will really work on reigning that in this week.

WEEK 3
DAY 3: Lunge and Bench Day

BENCH PRESS
110kg: 5-4 PR
95kg: 7
60kg: 25

BARBELL REVERSE LUNGE
60kg: 5
70kg: 5
80kg: 5
90kg: 5
100kg: 5
110kg: 1
120kg: F

Bodyweight: 95.9kg

Failed to beat my previous lunge numbers, but hopefully it’s just a blip. Only ever managed 3 reps on 110kg bench before. I successfully managed single leg squats yesterday evening (just fancied trying them), which was a new years resolution.

WEEK 3
DAY 4: Chin-Up Day

CHIN-UP
BW: 8-8-8

NEUTRAL GRIP LAT PULLDOWN
100kg: 8
107kg: 5
113kg: Dropset

MEADOW ROW
40kg Bar: 8-8-8

MACHINE ROW
41kg: 15-15-15

PRONE SHRUG
36kg: 12-12-12

REAR DELT FLY
6kg: 15-15-15

DUMBBELL CURL
20kg: 10-10-8

Bodyweight: 94.9kg - below the yellow line!

Dang I wish I were 95kg lol. Then I could cut down some bodyfat and still be at 200lbs. I have a phobia of weighing less than 200lbs.