I have been doing the Simple and Sinister kettlebell workout for ten weeks now. This means I have completed 5000 swings, 750 goblet squats, squat curls, and halos, and 500 get-ups. On any given day I could have done more work, but I am satisfied with my workload for the past 10 weeks and look forward to the weeks to come.

This was my first week to swing the 70-pound kettebell all week. Swinging the 70-pounder is deceptive. The first few sets feel fine, but you know you are working in the last few sets. I would not think of attempting a one-handed swing with the 70-pounder yet. That may not happen for months.

My elbows hurt while doing halos for at least the first 5 weeks, but the elbow pain is gone now. My joints click as I do halos and I get tired, but I am not having any soreness from this “warmup” exercise.

I am using the exact same weight after 10 weeks as when I began doing goblet squats. I require less rest between sets than I did, but the squats keep my muscles tired all the time.

My get-ups are getting better. I did my first 35-pound getup more than a year ago, but am getting a lot out of doing 35-pound get-ups now. I am developing control in the overhead position that I was not aware of in the past. I am able to progress through my reps with less rest. My shoulder is tired for the last 3 reps on my left side. I may not attempt to move up to the 44-pound kettlebell until I can complete all reps without tiring. If I can’t stand the wait, then I will try to restrain myself until I tire on only the last rep on my left side.

My current S&S program (5 days per week)

Prying goblet squats
16 kg kettlebell – 3 x 5 = 15 reps, 525 pounds

Goblet squat curls
16 kg kettlebell –3 x 5 = 15 reps, 525 pounds

Halos: 16 kg kettlebell – 3 x 10 = 30 reps, 1050 pounds

Two-handed swings
32 kg kettlebell – 10 x 10 = 100 reps, 7000 pounds

Get-ups
16 kg kettlebell – 5 x 1 L/R = 10 reps, 350 pounds

Total weight: 9450 pounds