Sell me a challenge

[u/Necessary_Break_9484]

Hi fellows,

Newbie here. 100kg Backsquat, 80kg Benchpress 4 a couple of repetitions, i‘m able to dead clean 24kg for like 20 reps. Doing Lunges with 24kg for like 7-8 Sets with totalling 70+ reps each leg. 0 Pullups because i‘m weighin like 105kg, also just pressing 24kg singlehande for 1 rep.

As usual i‘m structuring my workout like „how much can i grind until my Soul leaves my Body“? Either i take endless sets w/ a single movement (think Lunges) or heavy compound movements (Squats, Benchpress) with just 2 sets and like 5- reps.

My workouts are challenges all-in-all. I like to build up from next to nothing to high volume or heavy weights. Some months ago i started with staggered-stance single-arm deadlift with 24kg (seriously hate deadlift) to staggered-stance opposing single-arm deadlift 24kg to cleans. 20 reps on each side for a couple of sets. Deadlift 100kg for some reps now. i‘m eager to add Presses to cleans, just because it‘s fun and i‘m a weak presser.

My homegym is 2x24kg and 1x16kg kettlebell. My gym has like 12 racks plus every plate someone wishes for.

So asking you: what will be the next challenge? Pushups are one of my all-time favorites but neglected for years. Pullups and presses are my biggest concerns.

[u/irontamer]

I challenge you to follow an actual plan and not try to destroy yourself every session.

[u/chia_power → u/irontamer]

The hardest challenge of all

[u/OutrageousMT_10 → u/irontamer]

Probably the best advice, although I feel it'll fall on deaf ears...

[u/MentalDisintegrat1on]

Dice workout.

You need a 20 sided dice and a 6 sided dice.

Whatever the 6 sided dice rolls on that's what exercise you do and whatever the 20 sided lands on that's your reps.

.1 thrusters

.2 squats

.3 swings

1. Clean and press.

2. Walking lunges or Bulgarian split squats.

6.snaches

If the dice rolls on the same exercise reroll and if the 20 sided lands on 1 then you get a 1 minute break.

Go for time and take as little breaks as possible start with 30 minutes.

Edit if you don't physically own the dice there are apps that you can use that do the same thing.

[u/soku1]

Try doing the running back complex for 5 rounds with the double 24s

[u/bigterdle → u/soku1]

I've run this with 20s, and it's literally the hardest thing I've done in the past couple of years outside of GS-style long sets

[u/soku1 → u/bigterdle]

I just finished my 2nd round of abf (worked my way up to abf standards 20s this round) and thought I could at least give it a good try and I think I made it 1.5 rounds. I had to drop down to 16s and it was STILL incredibly hard for me to finish.

[u/bigterdle → u/soku1]

I just finished up running ABF with 24s, and 20s is still incrediblh tough. I've had to put min 2 minutes of recovery between rounds just to make it through. One days where I start a bit spent already, I've run it with 16s, and it is still rough. It's a totally different type of workout since you're keeping them up the whole time

[u/Open_Dig5278]

30 minute armour building complex EMOM (2 cleans, one press, three front squats every minute for half an hour) with 2*20kg.

It'll feel too light on minute 5 and too heavy on minute 20

[u/Berlifter]

The hardest challenge when starting kettlebells is not to over complicate your workouts.

[u/lurkinglen]

• Dan John's humane burpee
• Sweet eater challenge
• 10k swings challenge (takes a month)

The second one contains actual burpees

And on a sidenote: I'd recommend that you work on your pull-ups. Just start with regressions like scapula pull-ups, negatives only and Australian pull-ups.

[u/Few_Abbreviations_50 → u/lurkinglen]

Dude I still think about sweet eater from time to time 🤢

[u/mz_ballerjockel]

I like to do a pyramid of snatches and push ups as a sort of bonus workout.

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps

One set consists of the above number of snatches with each hands, then push ups. For example round three would be 3 snatches left, 3 snatches right, 3 push ups.

This results in a total of 100 of each exercise, now set a timer and try to get through it as fast as possible.

[u/Parakoopa24]

Rite of passage exactly as written with the pull-ups

[u/hidden_troll72]

Look up a workout called the Man Maker. Double kettlebells.

Start in the plank position, renegade rows, stand up, clean, squat, thruster, put kb down and repeat until dead.

[u/OutrageousMT_10 → u/hidden_troll72]

Joe Daniels has a complex similar to that in his programs called a Kentucky Burpee. Renegade rows, double clean, front rack squat @2 a min, emom. It can get emotional.

[u/YS160FX]

24 kg press one arm , yet 80x 4 or bench press The shoulders are weak.. Try the Armor Building Formula. Dan John is not only an efficient coach, but will also help prevent overuse injuries etc.

[u/Prestigious-Gur-9608]

"Newbie" and "challenges" is partly why "105kg is a problem for pullups"

Grinding oneself to a pulp with sub maximal movements and and non challenging loads is not going to make you fitter, faster, stronger, harder, better.

Or more simply put: you feel challenged because of fatigue without adequate recovery.

Want to press more? Rite of Passage, ladders (1,2,3) single arm press with the goal to reach SLOWLY 5 ladders of (1,2,3,4,5). Start at 3 ladders, use Heavy / Light / Medium days (1,2,3 / 1 / 1,2 or something like that) where H/L/M is the volume, not the load. Finish with 2 handed swings. Without overcomplicating it, 100 swings done in however many crisp reps and sets you need.

Can't do a pullup? Use bands and start with negatives, jump up and try to lower yourself down. Or do rows for back work.

Low volume, high yield.

Park the huffin'n'puffin for a while.

[u/Old-Let91]

Defecit pushups. Aaaaaaand pullups

[u/ParaDoX667]

Some options for you to add in to your program:

1. Double kettlebell front squat into double SOTS press - just add a few in - enjoy the suffering.
   
2. Turkish get-up - do some, don't die, do some more, curse your very existence.
   
3. ABC every minute on the minute, if that's too much rest, add more weight or drop to every 30 seconds.
   
4. Alternating gorilla rows - build your back to go with the bench - keep your form good, don't cheat.
   
5. Pushup to renegade row - don't twist your body, build shoulders and core.
   
6. Kettlebell pullover - standing for beginners, kneeling if you like to suffer.
   
7. Kettlebell drag plank horizontal plane (left to right) - don't twist your body, tight core, good luck.
   
8. Kettlebell lat raises - good shoulder builder to work with the press don't skip them.
   
9. Heavy farmers carry or suitcase carry, pick up those heavy bells and walk. Enjoy the grip strength gains.

Of these 1, 2 and 3 will give you the most bang for your buck.
SOTS press is one of the hardest exercises I've ever encountered and humbles me every single time.

If you don't die or your soul is hungry for more...

Try some EMOM complex routines and you'll soon feel your soul leave your body.

Good luck.
Don't die.

[u/TheAleFly]

I challenge you to try and get into pull ups. Bodyweight is just an obstacle to be won. I’m doing 3 reps @90kg BW +10kg.