Six Weeks of CST; Am I Weaker?

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.

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Time For A New Program: Six Week Self-Assessment

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.