T Nation

KB Swings with 531


#1

I'm doing 531, but I don't want a gut. I'd do sprints after, but I have a problem with shin splints. The only cardio machine I like is the rowing machine, but my gym doesn't have one.

I want to do KB swings after I've done my 531 workout. Maybe 500 swings every day. Can I modify the workout like this or will the general consensus be to say I'm a beginner, slap me in the face and tell me not to modify my workout because I'm a beginner?

I mean I shouldn't be lifting anyway because I have low back pain, but I don't want to sink into the mediocum of fat, flabby middle aged life so I try to find ways around it to keep deadlifting and squatting.

So now everyone can tell me how stupid I am for lifting and that I'm a beginner even though I've been working out since I was in high school.


#2

Why dont you just do something else? Swings are great but everyday? Some people who condition themselves to handle this volume can do it. But youre trying to simply get stronger …do some simple stuff.

Got a heavy bag? Use it on upper days

Skip rope

Burpees

A javorek complex with a light barbell ( not a crossfit thing, look it up) i personally like the thing randy couture did
You work up to being able to do this with a 95lb bar depending on what your 1rm’s are it shouldnt sap your recovery much…
8 reps with each…
Rows
Upright rows
Press
Good morning
Split squat left
Split squat right
Squat and push press
Deadlift

Start with an empty bar once you can do 6 rounds with one minute rest add ten lbs and start over at 3-4 rounds. Goal is 6 rounds 1m rest with 95

Just do two things and switch trying to beat yourself, plus jim likes weighted walks.

Im assuming you can squat over 300 personally if you cant i wouldnt go up to 95 yet…maybe stay under 30% of your training max on squats. No real proof as to why…more like i feel like you wouldnt affect leg day much with light barbell work.


#3

You can really make any kind of amount of conditioning work with Wendler 5/3/1. Heck, a lot of cross fit gyms even use it for their strength work before the MetCons. If you really find that you aren’t recovering, then there’s always the “I aint doing jack” template.


#4

I went to Target and bought a tall, cheap backpack and then to Home Depot for two 50 lb bags of sand. You know where this is going right? 30 bucks - and now my dogs love me more because all I have to do is walk them with 100lbs on my back for 15 minutes, bend over (gm’s) to pick up - usually 4 times (I have big dogs) OR hills - and believe me they don’t need to be steep with 100lbs on my back. !0 times up and back and presto.


#5

Ive never heard of shin splints being an issue for a few sprints, thats odd. Always thought that was a long distance runner thing. But, I had em in high school track and they suck so if they really are an issue theres plenty of ways around that.

Have you tried running stairs or hills? Going up generally makes you work hard but takes the pounding element out of the footfall. I assume you are asking this because you dont have access to other conditioning tools, prowler, big tire, rowing machine. Anyone can find a hill or stairs.

Also, loaded carries.


#6

[quote]darkhorse1-1 wrote:
I’m doing 531, but I don’t want a gut. I’d do sprints after, but I have a problem with shin splints. The only cardio machine I like is the rowing machine, but my gym doesn’t have one.

[/quote]

I can’t wait for this response.

Work on fixing your shin splints. Sprint.


#7

If you want to get stronger do NOT do 500 swings. If getting stronger is not a priority then it’s fine. You just have to make a decision.

Lifting to get stronger isn’t about compromise. It’s about doing what is needed. And finding a way no matter the obstacle.


#8

I’m going to ask you a question - you have low back pain and your solution is to fatigue the low back? Being a beginner also means you have a beginner mentality and thinking you need to cardio yourself to death with a trend is simply wrong. Don’t want a gut? Don’t eat like a fool.
You are embarrassingly defensive in your post/question: if you ask a question don’t defend your actions before you get an answer.


#9

[quote]Jim Wendler wrote:
I’m going to ask you a question - you have low back pain and your solution is to fatigue the low back? Being a beginner also means you have a beginner mentality and thinking you need to cardio yourself to death with a trend is simply wrong. Don’t want a gut? Don’t eat like a fool.
You are embarrassingly defensive in your post/question: if you ask a question don’t defend your actions before you get an answer. [/quote]

not eating like a fool is a start, but maybe a gross oversimplification of a lot of variables.


#10

Wtf.

5/3/1 is designed to be used with conditioning. Or, at least, hard conditioning is a part of Wendler’s philosophy of training.

It’s just that 500 kb swings is a bit excessive.

And, no, not eating like a fool is about the only thing relevant when it comes to weight control, provided that you are a normal human being with a normal range of hormones. Either that or doing so much work that whatever you eat is irrelevant, but this is hard on your body unless you control things well.


#11

who has time to swing a kettlebell 500 times?


#12

Biggest cause of shin splints is bad shoes. Has nothing to do with distance, unless you do too much, too fast.

For the lower back pain/issues, there are professionals out there that deal with it (ART, Chiro, Physio, etc). You don’t “want to sink into the mediocum of fat, flabby middle aged life”, then get it looked at today.

Yes, gross oversimplification is what you need.


#13

[quote]darkhorse1-1 wrote:
I’m doing 531, but I don’t want a gut. I’d do sprints after, but I have a problem with shin splints.

Track macros. Programs don’t make people fat, calories do


#14

I am planing to start 8-10 month program with 5/3/1 triumvirate version.
What do you think about doing prowler push 2 x week (on squat and deadlift day) and doing pulling prowler with line attached to it on bench press day and rowing on concept on press days as conditioning?
Strengh is my primal goal, hovewer i would like to improve conditioning because i neglected it lately.
What do you think about kettlebell work as conditioning, i mean swing, clean and snatches done in sets of 15-25?
Thanks for answear.


#15

Maybe 100 53 lbs swings as fast as possible after press and bench day. It’ll take maybe five minutes and shouldn’t hurt your recovery. Still hard work though.


#16

One option is to do your assistance in circuit fashion with some conditioning movements added in. In this way you can do sets of 10-20 with any assistance movement (like swings) and get the conditioning in also. If strength is your goal, it’s important to not do these like crossfitter (ie. going mad/killing yourself). I do every rep with control and_always_left some in the tank.


#17

Pavel, the kettlebell man recommends 100 swings a day and 10 Turkish Get-ups in his book Kettlebell: SImple & Sinister.
You could do that if you wanted along with 5/3/1. It’s only two main exercises (along with goblet squats which are a good stretch) so it can be a bit boring.

The goal of the program is to get up to 48kg for the get-up and the swing which is a bit pointless/dangerous.