10,000 Swings and Done -
davedraper.com home Home | Dave's Q&A | IOL Blog | DanJohn.net

Shout box
Recent topics


Dan John's Wandering Weights: Our Epic Journey Through All Things Heavy
Click here for details and to sign up for this FREE weekly commentary

*****

Dan John
Quick Links: Main Index | Flight Deck | Training Logs | Dan John Deck | Must Reads | Archive | Private Topics

Display Name Post: 10,000 Swings and Done        (Topic#37573)
Matt_T
*
Total Posts: 151
02-09-21 04:22 PM - Post#907634    



Well, I got there. Seems like as good a time to start my first thread on here as any. Wanted to crack this for years and finally did it.

Some reflections on the programme:

Starting Stats
Age 42
Weight 88.5kg (Meeeerrrrry Christmas)
Workout 1: 4.1.21
Swings
5x10/15/25/50 @ 24kg (last three 50s = 35/15, 35/15, 25/15/10)
Press
5x1/2/3 @ 2x24kg
I recall this mostly as an horrendous experience, hungover and hurty-handed.

Adherence:
As written. Swings plus press, dips, pull ups and squats at 2x32kg (heaviest I've got). Didn't shoot for time, but nudged up the KB weight. Mainly stuck within the 60s rest with three min between rounds. Sometimes less but never more. Squats and Pull Ups hardest day by a mile, so took longer. Mon/Wed/Fri/Sat unless I had other stuff I had to do.

Diet:
Cleanish, had a birthday but on wagon other than that. Around 18-19,000 cals per week. BWx2g min protein per day.

Other exercise: Literally none, work barely let me leave house. Was doing some grease the groove Push ups and Chins but they went swiftly in the bin. Walk on weekend. On Press and/or dip day worked up to a single max press (2x28kg) before starting Swings. Am worlds shittiest presser, mainly did as a test of strength maintenance as I was losing weight. Also only exercise I can load anywhere near 1rm compared to when I used to have access to a thing I vaguely remember called a gym.

Finishing Stats
Age 43 (yes, the programme made me a whole year older)
Weight 84.6kg
Workout 20: 9.2.21
Swings 5x10/15/25/50 @ 32kg (last couple 50s 31/19, 40/10, which annoyed me mightily)
Dips 5x2/3/5 (never trained these before ever)

Results:
A lot fitter. Background is Muay Thai - programme had me feeling like I did the week before a fight. Tired and sore but ready to run through a wall.

Enjoyed dips. Never done them before. Rationale for the choices of strength exercise clicked pretty quick. See? These are the bits that should be working.

Posture stuff I thought was a Cult of KB myth absolutely true. Feel like the spirit of my late father is following me round kicking me up the arse if I don't stand up straight.

Strength? Who knows. Swings with a 28 got easy. Did Dry Fighting Weight prior to this and got max of 35 sets with 2x24 press and 2x32 Squat. Max of 8 @ 2x24. Worlds worst presser as noted. Will test on weekend to see if improved.

What next? Finally we get to the point. Original 10,000 Swings article suggests I now go and T-Nation the hell out of some poor barbell but that's a long way off yet. What next indeed...


Edited by Matt_T on 02-09-21 04:23 PM. Reason for edit: No reason given.
 
Dan John
*
Total Posts: 11875
02-09-21 04:29 PM - Post#907635    



Fantastic review...and some great weight loss there, too.

This is a fun read.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Matt_T
*
Total Posts: 151
02-09-21 05:10 PM - Post#907636    



  • Dan John Said:
Fantastic review...and some great weight loss there, too.

This is a fun read.




Thank you, Dan.

This was a fun challenge.
 
AusDaz
*
Total Posts: 3529
02-09-21 05:43 PM - Post#907639    



Well done!
 
Matt_T
*
Total Posts: 151
10,000 Swings and Done
02-10-21 06:48 AM - Post#907646    



  • AusDaz Said:
Well done!



Thanks Daz.

One other observation I forgot. After five weeks of this and the preceding five weeks of DFW, the woman with whom I have decided to share my days in spite of her fifteen-year comedy stylings in relation to my 'chicken legs', was recently heard to note that they are now 'massive'.

No similar observations ever reported during extended bouts of barbell training at much greater weight.

Not a bad extra return for around 4kg of beer, wine and gravy sweated out.

Edited by Matt_T on 02-10-21 06:49 AM. Reason for edit: No reason given.
 
iPood
*
Total Posts: 2146
Re: 10,000 Swings and Done
02-10-21 10:17 AM - Post#907647    



  • Matt_T Said:
No similar observations ever reported during extended bouts of barbell training at much greater weight.



Now is the perfect time to do the 10,000 barbell squats workout.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin


 
WxHerk
*
Total Posts: 219
Re: 10,000 Swings and Done
02-10-21 10:45 AM - Post#907648    



Well done, Mate!!

I'm looking forward to your starting your second thread as you are a terrific read, whilst being informative and making some very good points!!
Just my 2¢


 
Matt_T
*
Total Posts: 151
Re: 10,000 Swings and Done
02-10-21 11:07 AM - Post#907649    



  • iPood Said:
  • Matt_T Said:
No similar observations ever reported during extended bouts of barbell training at much greater weight.



Now is the perfect time to do the 10,000 barbell squats workout.


Is there a version that doesn't need a barbell?
 
Matt_T
*
Total Posts: 151
Re: 10,000 Swings and Done
02-10-21 11:20 AM - Post#907650    



  • WxHerk Said:
Well done, Mate!!

I'm looking forward to your starting your second thread as you are a terrific read, whilst being informative and making some very good points!!


Thanks for your kind words. I'm not sure I can take the credit, it's the programme/challenge set up that makes you think, and switch on to what you're doing. Would say same about DFW, so maybe just something there about reducing training 'clutter'.

Was pretty humbling as well, expected presses to be challenging as I am ectomorphically challenged, but I confess I expected the rest to be easier than it was. I can swing a 32 for 100 reps not easily but comfortably off the bat. Humility is good for the brain cells I think.


Edited by Matt_T on 02-10-21 11:22 AM. Reason for edit: No reason given.
 
Matt_T
*
Total Posts: 151
02-13-21 03:25 AM - Post#907745    



Well, to conclude this summary of my fine achievement, tested max press yesterday and still got 2x24 for a (shake) 8.

No improvement but given in normal circumstances restricting food intake by so much as a single calorie is sufficient to flick my miniscule pressing strength off like a light, I'm taking this as a victory for the 10,000 Swings.
 
Quick Links: Main Index | Flight Deck | Training Logs | Dan John Deck | Must Reads | Archive | Private Topics
Icon Legend Permissions & Sharing Options Topic options

FACEBOOKFACEBOOK
TWITTERTWITTER
GOOGLEGOOGLE
DIGGDIGG
DELICIOUSDELICIOUS
STUMBLEUPONSTUMBLEUPON
Print topic


528 Views

Home | Dave's Q&A | IOL Blog | DanJohn.net

What's New | Weekly Columns | Weight Training Tips
General Nutrition | Draper History | IronOnline Forum | IOL Blog | Mag Cover Shots | Magazine Articles | Bodybuilding Q&A | Bomber Talk | Workout FAQs
Site Map | Contact IronOnline | Privacy Policy


Top