jokerk's worklog

[jokerk]

10/1/2015

Dan John's 10000 swing challenge Day 6

24kg KB

10 swings

2 Dip

15 swings

4 Dips

25 swings

6 Dips

50 swings

5 sets

Total swings 500 60 Dips

Cumulated swings 3000


Personal Reflections

Initially I started out with 16kg Dips, but after the 2nd set I found it heavy.

 

[jokerk]

Dan John's 10000 swing challenge Day 7

24kg KB

10 swings

1 Chin up

15 swings

2 Chin up

25 swings

3 Chin up

50 swings

5 sets

Total swings 500 30 Chin ups

Cumulated swings 3500

Chin ups (BW + 11.25kg)

Personal Reflections

I felt much much better doing the swings now. It didn't feel as tiring. I feel like i've released the load off my lower back.

 

[jokerk]

14/1/2015
Dan John's 10000 swing challenge Day 8

24kg KB

10 swings

1 Goblet Squat

15 swings

2 Goblet Squats

25 swings

3 Goblet Squats

50 swings

5 sets

Total swings 500 30 Goblet Squats

Cumulated swings 4000


Personal Reflections

Having a slight runny nose now. It could be due to the program.

 

[jokerk]

Dan John's 10000 swing challenge Day 9

24kg KB

10 swings

1 OHP

15 swings

2 OHP

25 swings

3 OHP

50 swings

5 sets

Total swings 500 30 70kg OHP

Cumulated swings 4500


Personal Reflections

Swings felt much easier today. Body adapting to the program? I hope so.

 

[jokerk]

Dan John's 10000 swing challenge Day 10

24kg KB

10 swings

1 Wide grip pull ups

15 swings

2 Wide grip pull ups

25 swings

3 Wide grip pull ups

50 swings

5 sets

Total swings 500 30 Wide grip pull ups

Cumulated swings 5000


Personal Reflections

completed it in 45 mins. tired as heck though tonight.

 

[jokerk]

Dan John's 10000 swing challenge Day 11

24kg KB

500 swings 60 Dips

Cumulated swings 5500


Personal Reflections

Blisters and calluses. Not a pretty site. I powdered up my hands well too.

 

[liftstrong]

hey jokerek, i might have missed this, but what's the point of this program anyway. or your goals from this program

 

[jokerk]

hey jokerek, i might have missed this, but what's the point of this program anyway. or your goals from this program

mainly trying to see its effects on my core lifts and mainly adapt my body to a higher training volume.

+ its coming from Dan John.

There are times I feel like giving up but I intend to push through until I complete the 10000 swings.

Btw martial arts wise, grip strength does improve tremendously.

Everyone got leaner, dropping a waist size or two, in 20 workouts.

Every coach or athlete made visual muscular improvements in their physiques, adding lean body mass.

Every lifter increased his grip strength and greatly increased work capacity and athletic conditioning. They could all train longer and harder when they went back to their normal training programs.

After the program, every lifter saw a noted improvement in his core lifts. PR's fell like dominos. Full-body strength and power shot through the roof.

Abs were more visible. Glute strength was tremendously better. The abs and glutes "discovered" how to work again, leading to athletic improvements in sport and in the weight room.

 

[jokerk]

24/1/2015

Dan John's 10000 swing challenge Day 12

24kg KB

500 swings 60 Goblet Squats

Cumulated swings 6000


25/1/2015

500 Swing 30 OHP (72.5kg)

Cumulated swings 6500

Personal Reflections

Less tired during the workout. However, body feels a little wrecked the following day.

so far the style i'm swinging.

 

[xerref]

where are u lifting ATM?

 

[jokerk]

where are u lifting ATM?

shifted my gym to the office/warehouse. getting some bumper plates and a barbell with more whip.

 

[xerref]

shifted my gym to the office/warehouse. getting some bumper plates and a barbell with more whip.

the office?!
wwoahh.. your company not bad ****!

 

[galapogos]

Where do you work, and what bar did you get?

 

[jokerk]

Where do you work, and what bar did you get?

warehouse in pioneer point. there is a crossfit gym right below my office but they won't let me train in there. i'd have to join the classes

i wanted to sell the rack but my company wanted to keep it here.

i'm getting this. Within my budget. I know how expensive the real olympic bars can be.

https://homegym.sg/olympic-lifting-bar-warranted-for-crossfit-use.html

 

[xerref]

that's actually pretty cool of your company man.

 

[soteyh]

Wait, what? You wanted to sell your rack and your company stopped you and bought it over?

Get your boss to buy some tires to flip too!

 

[jokerk]

Wait, what? You wanted to sell your rack and your company stopped you and bought it over?

Get your boss to buy some tires to flip too!

yeah i got that checked.

normally, i'd be overseas to work. come here to destress

 

[galapogos]

warehouse in pioneer point. there is a crossfit gym right below my office but they won't let me train in there. i'd have to join the classes

i wanted to sell the rack but my company wanted to keep it here.

i'm getting this. Within my budget. I know how expensive the real olympic bars can be.

https://homegym.sg/olympic-lifting-bar-warranted-for-crossfit-use.html

Ah, OK, used that one before. It doesn't spin very well after a while though.

 

[liftstrong]

mainly trying to see its effects on my core lifts and mainly adapt my body to a higher training volume.

+ its coming from Dan John.

There are times I feel like giving up but I intend to push through until I complete the 10000 swings.

Btw martial arts wise, grip strength does improve tremendously.

you're not doing a regular lifting program concurrently with the swings though right? I don't see as much lifting videos updates from you. haha

 

[jokerk]

you're not doing a regular lifting program concurrently with the swings though right? I don't see as much lifting videos updates from you. haha

Program has some lifts. Cycle of ohp dips chin ups goblet squats.

Anyway 500 swings per workout is no joke. No energy to do much else