Archive for Interval training

Six Weeks of CST; Am I Weaker?

Posted in Current Events, Health & Fitness, Life with tags , , , , , , , , , , , , , , on December 17, 2012 by Ronin
English: Arthur Saxon performing a bent press....

English: Arthur Saxon performing a bent press. Français : Arthur Saxon effectuant un dévissé à un bras (bent press). (Photo credit: Wikipedia)

Circular Strength Training felt good and Foam Rolling is uncomfortable…till your done. One day I want to play with clubbells. Ahh. However my goal has changed for now, instead of general preparedness I’m going for fighting form. And I’m really looking forward to picking up my kettlebells again.

I’ll pick up the Program Minimum of Pavel’s. 5 minutes of Turkish Get-Ups and 12 minutes of Swings. Except I’m using Steve Baccari, RKC’s program variation here. Working up to 15 minutes of straight swings, until then, the times I can’t I can jump rope or jog for active recovery. Man Makers from ETK.

Then for Strength I’m going to stagger the bell’s for TGU’s and work up to my heaviest. Instead of 5 minutes I’ll go for 5 reps. 1×1 the Crush Curls with that bell as a superset.

It’s not a hour to 40 minute haul but closer to the CST in time. My thoughts on the CST, after a week of that I noticed I move fairly well from it. And I was worried my raw power, the one-rep max on my Press, would fall.

It didn’t. I tested it. 5 reps with the 53lb = 60lbs. No change. 4 on the right = 58lbs. I can live with that. I’ll keep that program in my back pocket for the next plateau. Time for the numbers!

Fitness Progress Report:

Body Composition

Body Part                     Before                         After               -/+

Neck                             14.25                           14.35                +.10

Shoulders                45.40                            43.25             -2.15

Chest                           38.75                           38.75               0

Waist                           32.75                            32.25              -.50

Biceps                         12.50                            12.25              -.25

Forearms                 10.85                         10.85                  0

Thighs                       21.40                        21.25                  -.15

Calves                           13.8                         13.5                  -.30

Weight                          153.2 lbs                150.2              -3 lbs

Body Fat %                  15.7%                     14.4%             -1.3%

Lean Body Mass        129.20 lbs          128.50            -0.7 lbs

Lost some size, or stayed the same. Was eating to maintain and keeping the carbs at fat-burning levels, averaging 75 grams. Body fat is going back where I want it. Strength stayed the same. Mission accomplished.

Now that the training will pick up, I’ll up the protein and maybe the carbs. Definitely on the Swing Days. I’ll burn through a lot of glucose. We’ll see  if my measurements go up, but the fat will drop more. It won’t have a choice.

Time For A New Program: Six Week Self-Assessment

Posted in Current Events, Health & Fitness, Life with tags , , , , , , , , , , , , , , , , on November 5, 2012 by Ronin

Well it finally happened. Almost a year and I hit a wall. For two weeks I didn’t have the energy for the Heavy or Medium Days. And worse, I just didn’t want to do the Rite of Passage. I had to force it.

So I contacted my friend Brad, my RKC trainer. So I went to his gym Life Warrior Fitness and he diagnosed my movements for a new program. This one is a lot less kettlebells. Only one day can I press, just to keep the movement fresh.

Its an interesting system, foam rolling, Primal Move mobility, Power Chamber and Circular Strength Training/TacFit. So what is it?

Power Chamber: You can check that out here. It’s supposed to help brace my core. Isometrically I believe.

Circular Strength Training: 

  1. Lunge (video)
  2. Sit Through Reach (video) Leg extending
  3. Tripod (video)
  4. Base Switch (video) :45 second mark
  5. Leg Lift Spinal Rock
  6. Reverse V-Up: same movement as on your back but from the Plank position.

I do this :30sec a move, back to back in a 3 minute circuit for 3 rounds. A minute of rest between rounds. I’ll deduct :1o seconds from the rest as I progress. I’ll start in earnest today with this program.

So what did the 53lb do, and what does the CST program have to work with?

Fitness Progress Report:

Body Composition

Body Part                     Before                         After               -/+

Neck                             14.3                              14.25                -.05

Shoulders                44.25                            45.40             +1.15

Chest                           37.5                             38.75               +1.25

Waist                           32                                  32.75               +.75

Biceps                         12.25                            12.50               +.25

Forearms                 10.87                         10.85                  -.02

Thighs                       20.87                        21.40                  +.53

Calves                           13.5                         13.8                  +.30

Weight                          150.4lbs                153.2              +2.8lbs

Body Fat %                  13.5%                     15.7%             +2.2%

Lean Body Mass        129.40lbs          129.20            -0.2lbs

Some size gain, lean body mass decrease. Not happy with the close to 16% body fat. Time to microscope what I eat. Drop calories and watch the carbs.

I’ll do this for awhile and then it’s right back to the kettlebells.

What Has the 53lb Kettlebell Wrought, and Which Friends Pressed It?

Posted in Current Events, Health & Fitness, Life with tags , , , , , , , , , , , on September 25, 2012 by Ronin

Four weeks into it with the 53lb kettlebell. Normally at this point I’d already be working on (1-2-3)4 and (1-2-3-4)1 except considering the weight I’m dealing with, and I have the time to work it, I’ve slowed down.

Pavel wrote in ETK that you progress every week and while I’m capable of it, I do it every two weeks. Getting more practice and training in.

Mondays is the Light Day. Really light. Single reps per set. Military Pressed the kettlebell for more work. Snatches and High Pulls.

Tuesdays and Thursdays are my Variety Days. Thursdays I did the program Brad put together for me. It began with a superset. 5 Heavy Cleans with the 53lb kettlebell followed by a TGU alternating between the 30lb and 44lb kettlebell. Then Snatches with the 44 and Swings with the 53. Not the volume I do on a normal day though. I’ll continue on and progress during the next cycle.

Wednesday is the Medium Day. About 70% of the volume of the Heavy Day. Two rungs per ladder. Still swinging in a circuit.

Saturdays I go big, its the Heavy Day. Currently 3 rungs per ladder.

How much of a difference has the 53 made so far?

Fitness Progress Report:

Body Composition

Let’s look at the difference from before the Cycle with the 44lb.

Body Part                     Before                         After               -/+

Neck                             14.2                              14.3                +.1

Shoulders                44                                  44.25             +.25

Chest                           38.2                             37.5                 -.7

Waist                           31.5                              32                  +.5

Biceps                         12.1                             12.25             +.15

Forearms                 10.50                         10.87             +.37

Thighs                       20.50                        20.87              +.37

Calves                           13.2                         13.5                  +.30

Weight                          145.4lbs                 150.4              +2.0lbs

Body Fat %                  13.0%                     13.5%               +.5%

Lean Body Mass        126.40lbs           129.40            +3.olbs

Some size gain, lean body mass increase. Can’t complain. Good jump in lean body mass. I’m thinking I’ll really start gaining size in the coming weeks as the reps go up.

Oh and for fun, remember when I said my friends would try to beat my 5 rep record with the 53lb kettlebell? Two did.

Wade did, I got him into training with kettlebells so I thought he’d get at least 3 reps. Here’s how he did at this link

So did Wooly, and his results can be found here. Don’t mock the weight, it’s not as easy as you’d think. Wooly didn’t, and months ago I wouldn’t have dreamed of pressing that much.

Related Articles:

Am I Ready To Press the 53lb Kettlebell?

Six Week Assessment, Slow and Steady Progress

What Has The 44lb/20kg Kettlebell Forged; 6 Week Assessment

Six Weeks Into the Rite of Passage; Where Am I Now?

 

Six Week Assessment, Slow and Steady Progress.

Posted in Current Events, Health & Fitness, Life with tags , , , , , , , , , on August 13, 2012 by Ronin

 

Since I finished the last cycle of the Rite Of Passage I thought it would be wise to OWN the 44lb kettlebell. Especially moving up to weights approaching half my bodyweight or 72.7lbs, only 20lbs from my new kettlebell I’ll begin a new cycle with.

So taking the advice from a guy on the DragonDoor forum and clearing it with my RKC, I added density to my training days. Instead of 5 rungs on my ladders, only 3 rungs with higher reps.

I did have to take a week off after I sprained my right hand sparring during a training session in Systema. I tried to roll out of a bear hug around my waist and failed to rotate my hand. Ended up bending my two middle fingers back at 45 or 60 degrees. Could not grip anything for awhile.

Mondays is the Light Day. Really light. 3 reps for 5 sets. Military Pressed the kettlebell for more work. Snatches and High Pulls.

Tuesdays and Thursdays are my Variety Days. Thursdays I did the program Brad put together for me. It began with a superset. 5 Heavy Cleans with the 53lb kettlebell followed by a TGU alternating between the 30lb and 44lb kettlebell. Then Snatches with the 44 and Swings with the 53. Not the volume I do on a normal day though. I’ll continue on and progress during the next cycle.

Wednesday is the Medium Day. About 70% of the volume of the Heavy Day. (3-5)5 or 45 reps with the 44lb. Still swinging in a circuit.

Saturdays I go big, its the Heavy Day. The goal I’m working up to is (3-5-7)5 and I’ll hit that this Saturday. When I Military Press the 44 seven times I hit a One-Rep max of 53, the size of my next kettlebell.

Let’s see what the Density Program did. I don’t suspect much of a change, even made some loss in size.

Fitness Progress Report:

Body Composition

Let’s look at the difference from before the Cycle with the 44lb.

Body Part                     Before                         After               -/+

Neck                             14.1                              14.2                 +.1

Shoulders                44.25                           44                -.25

Chest                           38.2                           38.2                  0

Waist                           31                                31.5                  +.5

Biceps                         12.1                             12.1                      0

Forearms                 10.87                         10.50               -.37

Thighs                       20.50                        20.50                   0

Calves                           13.25                       13.20                  0

Weight                          143.4lbs                 145.4              +2.0lbs

Body Fat %                  12.3%                  13.0%               +.7%

Lean Body Mass        125.40lbs           126.40            +1.olbs

Some size gain, lean body mass increase. Can’t complain. I’ll finish this out this Saturday, take 3 days off, then PRESS TEST the 53lb. Last time was 3 reps. Then I’ll take a few more days off and start a new cycle on the last week of the month with the 53lb. Gonna take it to DragonCon, see which of my friends can Press it overhead, and how many times.

Related Articles:

What Has The 44lb/20kg Kettlebell Forged; 6 Week Assessment

Six Weeks Into the Rite of Passage; Where Am I Now?

The Day After Seeing A RKC; My Kettlebell Report Card

I Need Professional Help

Completed Another Cycle of the ROP with the 44lb Kettlebell

Posted in Current Events, Health & Fitness, Life with tags , , , , , , on July 2, 2012 by Ronin

Finished out this Cycle of the Rite Of Passage with the 44lb kettlebell I named Oni. And he was a demon. I knew I was making changes, but I wasn’t sure how much of a difference. And now, I’m even more impressed with Pavel‘s program in Enter The  Kettlebell.

Mondays is the Light Day. I was military pressing Oni, and doing pull-ups since the rows had done their job. My posture was fixed. However I stopped when the volume got high and the sessions were taking to long.

Tuesdays and Thursdays are my Variety Days. These became Rest days when the volume got high.

Wednesday is the Medium Day. About 70% of the volume of the Heavy Day. Because I’m not yet capable of swinging the 44 constantly for time I’m doing interval training if the dice dictate more than 4 minutes. More than that and I swing for 30 seconds, rest for 30 seconds.

Saturdays I go big, its the Heavy Day. I go as Heavy as I can and still leave one in the tank. And that’s hard as it should be. And Joint Mobility from Pavel’s SuperJoints.

So on my normal three training days are Presses, Pull Ups and Swings. Let’s see where it got me.

Fitness Progress Report:

Military Press with the 53lb.

         Left: 3 times                         Right: 3 times

  • One-Rep Max Weight

         Left:56lbs (was 55lbs)      Right: 56lbs (was 50lbs)

Body Composition

Let’s look at the difference from before the Cycle with the 44lb.

Body Part                     Before                         After               -/+

Neck                             14.5                              14.1                 -.4

Shoulders                42.5                           44.25                +1.75

Chest                           36.75                         38.2                  +1.45

Waist                           29.75                         31.0              +1.25

Biceps                         12                                12.1                      +.10

Forearms                 10.50                         10.87                +.37

Thighs                       20.50                        20.50                   0

Calves                           13.25                       13.20               -.05

Weight                          139.8lbs                 143.4              +3.6lbs

Body Fat %                  10.10%                  12.3%           +2.2%

Lean Body Mass        125.68lbs           125.40            -0.28lbs

Some size gain, little muscle loss, maybe from protein intake tapering the last few weeks. Little fat increase, but hey, its only just under 12%, how many can say that. My waist grew but that’s from my obliques finally building up.

Now I’m going to take a couple of weeks and do the Program Minimum. Swings and TGU’s twice a week. Active Recovery and from what I read  in Return Of The Kettlebell you can back off for two weeks and not lose strength. Then I’ll build up my armor and form by owning the Press with the 44. Work up to (3-5-7)5. Still 75 reps, but more compact. More dense. What I call ROP Armor. And then

I’ll start the next cycle with my shiny new DragonDoor 53lb kettlebell.

Related Articles:

What Has The 44lb/20kg Kettlebell Forged; 6 Week Assessment

Six Weeks Into the Rite of Passage; Where Am I Now?

The Day After Seeing A RKC; My Kettlebell Report Card

I Need Professional Help

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