One Move A Day; My Training Sweet Spot?

It’s been six weeks of this as my training template:

  • Monday: Get-Ups (groundwork)
  • Tuesday: Swings (hinge pattern)
  • Wednesday: Clean & Press (push pattern)
  • Thursday: Goblet and Front Squats (squat pattern)
  • Friday: Overhead/Rack/Farmer’s Carry (loaded carry)


And I’ve loved it. Even hitting a half-get up with the 71lb kettlebell. As I progressed from two-hand swings as a warm up  and one-hand for the work to now double swings, I’m gaining respect for double kettlebells. The time has been expanding with the overhead carries. I plan on continuing this for another six weeks.

Depending on body comp we’ll see about diet. I have a plan in my pocket.

Let’s see what that’s done for body composition.

Body Composition (inches)

Body Part                      Before                  After                   -/+

Neck                               14.12                14.                 -.12

Shoulders                      43.50                  43.25              -.25

Chest                              38                 38                     0

Waist                             33.5               33.5                    0

Biceps                           12.62             12.62                  0

Forearms                      10.82            10.82               0

Thighs                         21.5                 22            +0.5

Calves                          13.5                13.75            +.25

Weight                       154.4lbs          157.6        +3.2lbs

Body Fat %                17.8%                18.1%         +0.3%

Lean Body Mass    126.9lbs            129.2        +2.3lbs

The body comp seems to be waving up and down. The plan was to increase strength and stimulate hypertrophy. The training template is working. The diet needs a change though, I’ll play with intermittent fasting again, maybe lean gains.

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