If you read the last post here I had started slipping with my training. To combat that I trained five days a week with a basic program. I did swings, push-ups, and squats, usually finishing in 15-20 minutes. Now I’m ready to address my strength issues.
I’m returning to the Rite of Passage from Enter the Kettlebell. It’s a diet of cleans, presses, swings, and snatches three days a week. I tweaked the ladders a little since I burn out quick. So I plan on building the foundation slowly.
Six weeks will end with six ladders of 1-2-3 reps. I used to train heavy on Fridays. Now I’ll do it on Mondays when I’m fresh from the weekend. Twelve weeks will end with six ladders of 2-3-4 or 54 reps total. The plan is to finish with six ladders of 2-3-5.
Using kaizen to progressively improve my press. The swings will be with my lighter bell for more of a conditioning hit. Especially with my new position at work that involves a lot less manual labor. I don’t want to get soft.
What did taking it easy with the training do?
Body Composition (inches)
Body Part Before After -/+
Neck 14.0 13.75 -0.25
Shoulders 43.75 43.50 -0.25
Chest 37.5 38 +0.5
Waist 32.5 33.25 +0.75
Biceps 12.5 12.37 +0.125
Forearms 10.82 10.62 -0.20
Thighs 21.0 21.75 +0.75
Calves 13.62 13.25 -0.37
Weight 155.2lbs 155.6 +0.4lbs
Body Fat % 16.1% 18.1% +2.0%
Lean Body Mass 130.2lbs 127.5 -2.7lbs
I had some hypertrophy in my legs, arms and chest. Also some gains in the waist area, particularly the area on my back that I hate. More fat and less muscle so that’s the end of sweets for me. Time to see what happens the next six weeks. Shoulders will grow for sure, presses are good for that.