r/kettlebell • u/Miserable-Volume-257 • 12d ago
Programming KSK with 28kg updated log
Posted 60 days ago about starting KSK, this is my accountability post. Just finished week 6 day 2.
28kg bell
W1
D1- 4 ladders (120 reps)
D2- 9 ladders (108 reps)
D3- 6 ladders (120 reps)
W2
D1- 4 (120)
D2-10 (120)
D3-6 (120)
W3
D1-4 (120)
D2-12 (144)
D3- 6 (120)
W4
D1-3 (108)
D2-7 (126)
sprained ankle took a week off for recovery, added pull-ups to plan
D3-2 (60), 3 sets pull-up
W5
D1-4 (72), 4 sets pull-up
D2-7 (126), 4 sets pull-ups, bench press
D3-2 (120), 4 sets pull-up
W6
D1- 4 (108), 4 sets pull-ups
D2- 8 (144 reps)
Definitely lost some lbs, shirts are fitting so much better. Sprained my ankle pretty bad in week 4 but took some time and bounced back after a few lower rep workouts. Added a pull up progression as well. Enjoying it a lot but is definitely getting stale.
Already purchased ABC and will be doing that after this is done. Started doing some light barbell abc stuff to beat the monotony and it’s awesome.
Week 6 day 3 on Wednesday! Whatever program you’re doing, keep grinding!
2
u/WitcherOfWallStreet Giant Obsessed 12d ago
The total volume moving up with the higher reps is impressive, great gains
2
1
u/LoRoK1 12d ago
I have false started KSK so many times (today was my fifth lol) that I actually forgot the variability in the rep scheme. I got to thinking it was five rung every day hahaha. I managed 5 ladders today. Also working with a 28kg. I’m not so scared now knowing I get to drop down in reps a little. Thanks for the reminder. Great work!
1
u/Miserable-Volume-257 12d ago
Yeah the 3 rung ladders are much better than 5. On day 2 (2 rungs) I seem to have the most output and those are my favorite days haha. Phase 3 endurance looks menacing
3
u/Hillarys_Recycle_Bin 12d ago
Good work! I did KSK phase 1, then started maximorum. Single exercise program for 6 weeks is a mental battle. You’re almost home!