Jack Lian

COMP BELLS vs CLASSIC BELLS.

Many people have been asking me about these 2 bells and which they should use.

If you are not taking up the SFG certification OR taking part in kettlebell sports, it really doesn't matter.

If you are training to get stronger, comfort matters! I am proficient in using both classic bells and comp bells BUT when I look for bells, I pay very close attention to the window of the bell as it affects how the bell sits in the rack position.

I dont really like bells with a large window - it sits too deep in the rack and for my thin wrist and palm, I prefer a slightly smaller window.

Personally classic bells up to 24kg works well for me, anything above 24kg I prefer comp size bell cos the windows mimic's the classic 24kg bell. This allow me to perform my grinds more effectively as I have a better rack position.

In addition, comp bells @ higher load swings alot faster than classic bells - translates into nicer snatches and cleans. The bigger classic bells - because of the sheer size, doesnt allow me to clean as efficiently as it spins slower cos of the huge diameter.

Today's session calls for single arm swings with the classic 48kg.

The float is definitely longer with this bell than my golden 48kg but interestingly it doesnt fly as high as the golden 48kg!








   

I get the questions "Do you train everyday?"

Answer is yes.

But my volume is unlike what I used to do in the past - now what you see on IG is what I do on a daily basis and it RARELY exceeds the hour.

Like today:

EMOTM 14:
10 single arm swings with the 48kg.

Done✅

So I swing/snatch on alternate days and in between my ballistic days I work on my Ohead presses and one arm pull ups😃

That's it!

The key to training calisthenic movements is volume with regressions.

Have been struggling with my left one arm pulls for the longest time to pull from the deadhang.

Peservered and continued to practice all this while!!

Felt good today and attempted - managed to get 1.5 reps with the left!!😊😊

8 sets of 10 with the 56kg.
4 sets of 15 with the 48kg.

Took my new 56kg for a test run today and WOOTS🔥🔥🔥 The grips is closer to that of my 48kg comp bell (still slightly thicker) but it does the trick in allowing to swing the bell ALOT better!

Even so, it tucked a little on my right arm (left is PERFECTLY fine) and decided to cap the volume and complete the rest with my 48kg bell😊

After a long day.

Final activity.

EMOTM 14:
10 swings (48kg)

This were the last 2 minutes

One of the best ways to build mass?

Put stuff overhead often.

Turkish get up, military presses.

Time under full body tension is emphasized and it give you broader shoulders and back - helps to fill your top better and gives you a bulkier look.

I experienced it for myself - filling my tees better after circuit breaker from a steady diet of presses.

Of course, having adequate protein and a mild surplus helps too!

Sn**ch practice in the AM with Mr 32kg today.

40kg felt like a 36kg today.

Somehow.

Interesting stuff happens when you treat strength training as practice rather than punishing sets to failure.

When you are being psycho-ed by and to try a +8kg OAPU after 830am class.

10 sets of 20.
2 sets of 10.

Think I am slowly getting the hang of sets of 20.

Many people have spoken to me about emulating such a session of high reps swings.

While it is a 'good' session - I feel that there is no need to get to such high reps if you have heavier KBs available.

The reason why I am getting in sets of 20s is to build the grip and posterior chain endurance specific to making the Sinister Format Swings more manageable! I have taken quite a while to build up to sets of 20s and even so, I am still doing them timeless because they are so demanding.

If you have not yet attained EMOTM 10 with 24/32kg, it is better to stick to working work sets of 5s or 10s to develop an EXPLOSIVE HINGE first (occassional high reps sets are fine but should not be the cornerstone of the program).

NEW PR!!

Not! Not much difference from 1 month ago..ok maybe slightly more control and left side I have gained a little more height from a dead hang pull.

The point is this - PROGRESS IS NOT LINEAR!!

If you are looking for cookie cutter program - I am not the person for you. I work with people desires to make fitness a lifestyle, who seeks continual improvement and sees fitness as a journey.

I have benefitted from such a process and learnt so much that it had augmented other aspect of my life.

I am keen to share my experience with YOU.

To enhance your learning curve.

Naturally, I don't know everything and I am STILL learning from my own journey and from everyone EVERYDAY!

If you are keen to work with me, to be part of the same journey, share the same philosophy, DROP ME A DM.