Weight-Lifting Update

I started lifting the 48kg kettlebell (aka the beast) a year ago. In six months,

I was able to do 3x3 goblet squats and 10x10 two-arm swings. Then came the 

adductor twitch (aka abdominal tendinopathy) and I had to stop heavy squats. 

Thankfully, the swing was not affected.

 

I have "waved" load by alternating the 40kg and the 48kg over the week:

        - Mon: 10x10 40kg one-arm swings

        - Wed: 10x10 48kg two-arm swings

        - Fri: 10x10 40kg one-arm swings

        - Sun: 10x10 48kg two-arm swings

        

Quietly, the beast feels lighter and I sweat less each passing month. In the 

past few weeks, it has reminded me of the progress at previous weight levels.

The 32kg and the 40kg once felt the same. I can hardly believe this is finally

happening.

 

Chalk has helped my grip. In one year, I have used up exactly one SPRI block

measuring 3.5"x3.5"x1.75".

 

The skins in my palms have thickened with callouses. Every digit except for the 

thumbs has one at the base and the middle and ring fingers each has one extra at

the first PIP joint. Even the tips of the middle fingers have hardened. The big

callouses constantly grow and tear and I have to trim them regularly. Often they

hurt like hell during single-arm swings and pullups. I tried fingerless gloves

but instantly backed off. The layer of leather blocked the sense of the grip and

felt dangerous.

 

Six years of training with kettlebells has greatly improved my posture, overall 

strength, and most probably the bones and joints. The advance translates to

daily activities as mundane as sitting and walking. For example, picking up

things from the floor had turned rusty since my early 40s but carries out 

smoothly nowadays. I no longer round my back when bending but automatically

hinge at the waist as if in a swing or deadlift. Straightening back up resembles

the kettlebell planking in the upswing. The glutes kick in naturally and I enjoy

the muscle contraction at the hip transfering to the torso and arms. With proper

breathing, even pulling weeds in the yard gives me pleasure.

 

To lower the hips to lift an opponent up is also taught in self-defense. It is

the same core muscles that hoist the weight. If I can deadlift 280 lbs, I should

be able to jack up a 180 lbs person with ease. I just need to assume the right

posture.

 

For the first time, Timeless Sinister* feels achievable. It means that, as far 

as the swing (which is a full-body movement) goes, I have become three times as

strong as I was in 2015. Thank You!

 

* 10x10 single-arm swings with the beast, as in Pavel's Simple and Sinister, 2nd Ed.

[7grizzly]

回复 '光盐行者' 的评论 : Indeed, I follow a program that stresses on consistency with small doses over lifetime. Good luck to your race.

[光盐行者]

回复 '7grizzly' 的评论 : That is not too bad. I was concerned about strength training taking too much time. I need to workout for 12 hours every week for my ironman race.

[7grizzly]

回复 '光盐行者' 的评论 : The swings take 10min. Three sets of pull-ups about 8min. Some bar-hanging take another 8min. So my morning routine, including warmup, finishes in 30min.

[光盐行者]

Just wondering how much time it takes you to complete your daily routine of weight lifting? I need to add more strenghth training in my workout.

[7grizzly]

回复 '暖冬cool夏' 的评论 : Thank you very much, 暖冬, for finding out what I need to do. I'll move in time.
Good night.

[暖冬cool夏]

回复 '7grizzly' 的评论 : We are so used to the blog in Wenxuecity, and so are most people. But the new platform looks nice and new in design, though not many readers so far. It is said that they won't shut this site down (at least for now, I guess so that it won't cause panic). Interestingly, I did not ask them to move my blog, and they moved for me. But when I searched yours (and my other favorites at Haiwai, I could not find them. I even qqh-ed the administrator, letting them know that they missed yours, but was told that you have to move the blogs (but this is not the case with mine.)
So you may request in qqh to move your blog to Haiwai as the notice says. I think it is safer to have both, having one as back-up.
Let's keep our eyes open and fingers crossed:))

[7grizzly]

回复 '暖冬cool夏' 的评论 : Thank you, 暖冬, for reading and asking. The adductor pain has 90% recovered.

Thank you too for breaking the news as I haven't checked qqh for a long time. I may move to blogspot if they shut it down here. What's your plan?

[暖冬cool夏]

I have been intending to ask you if you have recovered from tendinopathy, or if it is on the way to get better. Be careful with the weigh-lifting too.
Lately Wenxue city is suggesting us move the blog to another platform (haiwai sth, check your qqh). I don't know if they will co-exist or run parallel as they said so in the notice, or how long it will remain like this. Just a reminder. Take care!