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.