Rebuilding the Foundation With The Rite of Passage; Six Week Assessment

That six weeks blew by fast. I started it on week one with the Heavy day: 1-2-3 reps of clean and press with the 53lb kettlebell. Light day was a single rep and the moderate day was 1-2 reps. From there I added a ladder every week.

On the light day I practiced my kettlebell snatches. With the 44lb kettlebell I can perform it pretty good. With the 53 it’s not so pretty. This cycle I’ll just do high pulls with the 53, work on the explosiveness needed to launch it over head.

The next cycle simply adds a rep. Rather than 1-2-3 it will be 2-3-4 reps, starting with a single ladder and working up to six. Volume wise that will take me back to week three of this last cycle, just denser with more work in less time.

What did the slow build up do?

Body Composition (inches)

Body Part                      Before                  After                   -/+

Neck                               13.75                14.12              +0.37

Shoulders                      43.50                  43.50              0

Chest                              38                   37.75              -0.25

Waist                             33.25               33.5              +0.25

Biceps                           12.37              12.5               +0.13

Forearms                      10.62                11               +0.38

Thighs                         21.75                 21.25            -0.50

Calves                          13.25                13.68             +0.43

Weight                  155.6lbs          157.4        +1.8lbs

Body Fat %                18.1%                17.8%         -0.3%

Lean Body Mass    127.5lbs            129.3        +1.8lbs

Some gains, denser muscle and a slight decrease in fat. I should probably eat some more salads…and I really don’t like salads instead of grains or pastas when we eat out.