Week fifteen went smoothly. I completed 200 one-handed swings on the days I trained inside my house and 100 two-handed swings when I trained outside. Though I can’t remember ever dropping the 32 kg bell, I don’t want to risk it inside my house, so I save it for outside work.
I was feeling good enough on Wednesday of this week to experiment with doing a few military presses and pull-ups along with the Simple and Sinister program. Doing a few one-arm presses with the 16 kg bell was easy. Doing five pull-ups was easy. I was amazed that I don’t seem to have lost any pull-up strength after taking a vacation from them for the past 15 weeks. However, I suffered sharp pain in my right shoulder while doing pull-ups and the shoulder has remained aggravated ever since. Curiously, I am not suffering any loss of strength, but my range of motion has fallen and I experience pain in some positions. I am suspending pull-ups again.
My current S&S program (5 days per week)
Prying goblet squats
16 kg kettlebell – 3 x 5 = 15 reps, 525 pounds
Goblet squat curls
16 kg kettlebell –3 x 5 = 15 reps, 525 pounds
Halos: 16 kg kettlebell – 3 x 10 = 30 reps, 1050 pounds
Two-handed swings M-W-F
32 kg kettlebell – 10 x 10 = 100 reps, 7000 pounds
One-handed swings T-Th
16 kg kettlebell – 10 x 10 L/R = 200 reps, 7000 pounds
Get-ups
16 kg kettlebell – 5 x 1 L/R = 10 reps, 350 pounds
Total weight: 9450 pounds
Weekly total: 47,250 pounds
Tom, your S&S articles have been interesting reading. I am glad your parents and the Good Samaritan have all recovered; a scary situation to be sure. I like how you have been adjusting and modifying your program based upon life circumstances. Your modifications have allowed you to continue your program and avoid the dreaded “I can’t go all-out so I’m not going to do anything” approach. Very nice work, keep it up!
Thanks Chris! I figure that if all I do is keep working with the 16-kg bell, I will be far ahead in a few years. Pavel talks about getting the most you can out of whatever weight you are using and I think I am actually getting more out of the 16-kg bell now than I was a few months ago. I can actually think about keeping my shoulder packed on swings and during get-ups. And the amazing thing is how goblet squats don’t seem to get easier even while using the same weight. The one change I have made is to drop to the 12-kg bell for halos. My shoulder can handle the 12, but the 16-kg bell doesn’t feel right anymore. My wife says I may need surgery. The pain I was experiencing has mostly stopped, but I do have a lot of noise in my right shoulder when I move in some common, everyday ways.