We’re two weeks away from the competition day on June 1 and I’ll predict that I have added a rep to my military press record. The snatches I’m not so sure of. The six-week assessment creeped up so I had to evaluate what the diet’s been doing. I know I’m getting stronger with the ease my 53lb kettlebell press during training as compared to before. I did have to adjust with the program though.
The four-day a week training I dropped to three days, and added practicing the progressions to a handstand push up from Convict Conditioning. I think if I can do that, my military press will get stronger. I kept my Clean&Press rep scheme the same, though I added rest according to the 1:4-6 work/rest ratio after reading a StrongFirst article, which helped me complete the sessions. I changed the swings from the one-arm variant with the 53lb kettlebell for 10 sets of 10 to 2 sets of 25 with the 71.4lb kettlebell. I’m curious how the Snatch test will go now.
The diet has been slowly chopping fat off without sacrificing too much muscle. I lost 2.2lbs of fat with 1.6lbs of muscle lost, not too worried. After this next cycle is over I’ll start a hypertrophy program, with a slight dietary adjustment, mostly extending my eating window from 9 hours to 12. It’s been a easy diet to stick with.
Body Composition (inches)
Body Part Before After -/+
Neck 14.5 14.25 -.25
Shoulders 45 43.5 -1.5
Chest 37.5 37 -0.5
Waist 33.5 32.75 -0.25
Biceps 12.8 12.5 -0.30
Forearms 11.1 11.0 -0.1
Thighs 22 21.25 -0.75
Calves 13.5 13.5 0
Weight 156.4lbs 153.6 -2.9lbs
Body Fat % 17.1% 16.1% -1.0%
Lean Body Mass 129.7lbs 128.9 -0.8lbs
I may have shrunk a bit as the fat went away, that’s my guess at least. After the program I’ll do a program of Max Shank’s I saw on the DragonDoor page until the cycle is done. I’ll continue eating in the 9 hour window, going off what Dan John said about going from a caloric deficit to surplus triggers growth since the body isn’t used to the amount of food.
A Ronin's Journey 