Archive for Rite of Passage

Chaos and Kettlebells; Surprising Results and a New Direction

Posted in Current Events, Health & Fitness, Life with tags , , , , , , , , , , , , , , , , , , , on August 26, 2013 by Ronin

Well this has been a rollercoaster six weeks with a lot of down time and stress (why I’ve been absent from here). Started with ETK with a single bell, then to cut my time and do more work I used double kettlebells with the Rite of Passage as a template. Now I’m looking at complexes for efficiency now by starting with the Grad Workout by Dan John. So how does all this effect my biology? Surprisingly.

Fitness Progress Report:

Functional

I tested to see where I stood from the last Fitness Benchmark Test here. Parentheses mark the average and slashes divide the last time’s results.

Sit-Ups/One Minute: 15/-1 (36)

Push-Ups/One Minute: 35/+7 (27)

Pull-Ups: 5/+1 (1)

Bench Press: 116lbs 74% of bodyweight/+7lbs (110 untrained)

Squats: 181+ 116%+ of bw/+52lbs (100lbs untrained) Went over 10 reps so the One-Rep Max calculator could not give a true reading after 10 reps.

Military Press: 100lbs 64% of bw/-3lbs (95lbs novice/120 intermediate)

Gains everywhere but overhead pressing and sitting up.

Body Composition

Body Part                      Before                  After                   -/+

Neck                               14.0                   14.5               +0.5

Shoulders                  43.75                   43.00            -0.75

Chest                             37.25                  37.50            +0.25

Waist                             32.5                   32.5                    0

Biceps                           12.62                 12.5                -0.12

Forearms                   10.80                  10.82             +0.02

Thighs                         21.80                   22.12             +0.32

Calves                          13.82                  13.75             -0.12

Weight                         153 lbs              154.4               +1.4lbs

Body Fat %                15.7%                14.6%           -1.1.%

Lean Body Mass    129lbs              131.8               +2.8lbs

A steady decline in the shoulders over the last twelve weeks, and a fall in biceps and calves. The surprising part was the drop in fat and hike in lean body mass. For a period of stress and bad food I did well, so I’m chalking that up to the foundation I’ve built over time. Going to study complexes (multiple kettlebell moves with little rest and lots of recovery). So, we’ll see how this experiment works with more efficient training and more time for living.

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?

 

Am I Ready To Press the 53lb Kettlebell?

Posted in Current Events, Health & Fitness, Life with tags , , , , , , , , , , , on August 23, 2012 by Ronin
English: Three commonly used kettlebells (Drag...

English: Three commonly used kettlebells (Dragon Door Brand) of various sizes – photographed in Florida, crummy background removed. (Photo credit: Wikipedia)

First, a word on Pavel and the RKC. Right after it was announced he and John Du Cane were parting ways, site traffic jumped on my kettlebell posts. 

Thanks!

Pavel is a master trainer and I first learned about him when a friend gave me Power To The People. When I picked up a kettlebell, I went to Pavel on Amazon and got Enter The Kettlebell. And I haven’t left the program laid out in that book yet. The Rite of Passage just plain works. I started with a 30lb kettlebell and will start on a 53lb on Monday.

John has lots of various experts, Al, Paul Wade and Master RKCs like Dave Whitely, Dan Johns and Geoffery Neupert. I see both sides evolving and growing. They have the potential.

Now…on to the test. To see if you’re ready to press the next size bell, Pavel wrote in ETK that you rest a couple of days and then Press the next size up kettlebell as much as you can.

Five  reps is the minimum to move up.

Fitness Progress Report:

Military Press with the 53lb.

         Left: 5 times                         Right: 5 times

At least I’m balanced.

  • One-Rep Max Weight

         Left:60lbs (was 56lbs)      Right: 60lbs (was 55lbs)

Not a whole lot of difference, just a few weeks back I tested this. But it’s improvement. And this is why I’m not worried about Pavel. Plus I’m 12lbs from pressing half my bodyweight. Not far.

Now I wonder how many reps my friends will get next week at Wolf Fest. Oh yeah, have kettlebell, will travel.

 

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

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