9 - Kettlebell Slow Strength - 06/20/2026

9 - Kettlebell Slow Strength - 06/20/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Post Workout Flexibility
• Twist Hold (20 Seconds)
• 5 Minute Squat Hold
• Passive Bar Hang
• Notes
• Used Chalk

Supplement and Pre-Dinner Addition

 Supplement and Pre-Dinner Addition

I have recently made the decision to incorporate some supplements into my routine.  I've gone back and forth with supplements over the years but I feel adding some shouldn't be a problem.  I'll list the ones I am adding with my reasoning :

• Multivitamin
• I feel this is a nice insurance policy and simply can't hurt.
• Fish Oil
• I very rarely eat fish and I've heard fish oil being repeated in many circles as having health benefits.  It just simply seems like a great thing to take for joint health and reduced inflammation.
• Creatine
• Creatine is a well researched supplement that has great physiological and cognitive health benefits.  It seems like a no brainer with how much research and anecdotal evidence is backing it up.
• Vitamin D and K
• I spend a massive amount of time indoors and very rarely am in the sun for long periods of time.  Although I probably should get more outdoor time and every year I tell myself I will lol.  I think it would be wise to take some and the vitamin k helps the vitamin D actually get into the bones.
• Probiotic
• You can't utilize what you can't absorb.  I think gut health is very important and a quality probiotic is a simple way to shore up your gut biome.
• Whey Protein Isolate
• I think receiving some quality protein prior to dinner/post workout is a simple way to get the essential amino acids.  Also because I eat one meal a day, I can be pretty low on protein sometimes.

All of the above may look rather confusing but it really isn't.  Prior to me eating dinner (generally post workout or whenever I get home from work) I'll have a whey protein shake with 5g of creatine, a piece of fruit and then all the vitamins.  It's a simple one and done.

8 - Kettlebell Slow Strength - 06/17/2026

8 - Kettlebell Slow Strength - 06/17/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Post Workout Flexibility
• Twist Hold (20 Seconds)
• 5 Minute Squat Hold
• Passive Bar Hang
• Notes
• Used Chalk

7 - Kettlebell Slow Strength - 06/10/2026

7 - Kettlebell Slow Strength - 06/10/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Post Workout Flexibility
• Twist Hold (20 Seconds)
• 5 Minute Squat Hold
• Passive Bar Hang
• Notes
• Used Chalk

6 - Kettlebell Slow Strength - 06/05/2026

6 - Kettlebell Slow Strength - 06/05/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Post Workout Flexibility
• Twist Hold (20 Seconds)
• 5 Minute Squat Hold
• Passive Bar Hang
• Notes
• Used Chalk

5 - Kettlebell Slow Strength - 06/03/2026

5 - Kettlebell Slow Strength - 06/03/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Post Workout Flexibility
• Twist Hold (20 Seconds)
• 5 Minute Squat Hold
• Passive Bar Hang
• Notes
• Used Chalk

Post Workout Flexibility Addition

 

Post Workout Flexibility Addition

Many people who read this log know that I'm prone to overcomplicating routines and adding too much.  In the beginning I was trying to keep my plan as simple as possible with a press and a pull.  I do some joint circling and basic body movement then hit my workout.  My issue is that I'm feeling like something key is missing.  I've made the calculated decision to add three active flexibility movements post workout.

They will be the : 

• Seated Twist (20 second Holds) (Various Regressions/Progressions)
• This just simply feels great for my back, traps, shoulders and twisting is pretty neglected in most people's training.  It just feels fantastic and over time I'll work to a more advanced twist but I just do what feels right on the day.
• 5 Minute Squat Hold with Some Prying/Shifting.
• I think squatting is a fundamental human movement and I don't feel as great when I don't do it.  Just adding in a simple 5 Minute hold does wonders for the hips, feet and knees.  I also stand up after sitting in the squat for 5 minutes which low-key never gets any easier.
• Passive Bar Hang
• While I hang every morning before work, I think I could get some additional benefit from hanging (not from my neck) but from my hands!  It helps decompress the spine and just feels great for me.   I'll also be relaxing and engaging my body to get more of an effect. On another note I've also spent years doing active bar hangs from one arm, towels and fat gripz.  It's such a fantastic addition to so many routines.

These key stretches I think will scratch the itch that something is missing.  

Thank you for reading!

4 - Kettlebell Slow Strength - 05/31/2026

4 - Kettlebell Slow Strength - 05/31/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Notes
• Used Chalk

3 - Kettlebell Slow Strength - 05/30/2026

3 - Kettlebell Slow Strength - 05/30/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Notes
• Used Chalk

2 - Kettlebell Slow Strength - 05/27/2026

2 - Kettlebell Slow Strength - 05/27/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Notes
• Used Chalk

1 - Kettlebell Slow Strength - 05/25/2026

 1 - Kettlebell Slow Strength - 05/25/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Turkish Get Ups
• 5(1) 16kg
• Used one arm floor press to get the bell into position.
• Deadlift
• 2(20) 16kg
• Notes
• Used Chalk