Done! This is the end of Strength Component of Kettlebell STRONG by
@Geoff Neupert !
Let's walk through it and I'll allow you to decide if it's worth it but before I start I'd like to thank this community for welcoming me, accepting me and supporting my journey. Thanks for all the advice, ideas, comments. You kept me accountable and thanks to you I have 'endured' 24 weeks of training.
Let's get going:
Period of time: 12-Apr-2021 to 01-Oct-2021 (24 weeks of working out plus 1 week of holidays)
Weight: 2 x 36 kg Kettlebells
STRENGTH results:
Beginnings (11-Apr-2021): test done, 3 good reps of Clean and Press and 1 rep that can be classified as 'two hands anyhow/standing incline bench press"
End of Phase 1 test (04-Jun-2021): 10 reps
End of Phase 2 test (01-Oct-2021): 14 good reps + 1 rep that can be classified in the same manner like last rep on 11th April.
Altogether we can count either 4 to 15 reps or 3 to 14 reps. I believe 3 to 14 is more representative of strength increase. That's 367% of strength increase in 24 weeks of working out.
But bgn, does it get better??? Well Yes dear class, it does get better.
Let's go and remember that my 3 rep max was 2x36 kg which technically is something around 90% of my max. So theoretically 2x40kg should have been my true 1 rep max (2x36 kg = 72kg /0.9 = 80kg = 2x40 kg). Don't know that for sure, as never handled 40kgs up until few weeks ago.
Now, after today's test with 2x36kgs I've rested exactly 10 minutes and did clean, crisp, powerful, easy 5 reps with 2x40kg. I kid you not, it was great.
Anything else....well yes, thank you for asking again....waited another 10 minutes and checked my chin-up max - I've done 3 more reps that was my lifetime best. still not impressive but did more than I ever could.
So it works.....works very well.
Never missed the rep. On 3 or 4 occasions I've pushed myself to the point when it was hard to get last reps but I've never had situation where I was doubting if I can do the set....so don't be silly billy and get those reps, all of them, never miss one, I am watching you
Accidental body recomp results:
I have grown all over the body: Upper back, shoulders, traps, arms, forearms, hammies and calves; even a little growth in quads and upper chest. Gluteus maximus or whatever you call your backside politely is rock solid and bigger.
Lost a little bit less than 3 inches from my waist.
Lost 8kg/17 lbs in 24 weeks.
Arms grew by almost 0.5 inch (1.3cm on left and 1.2cm on right)....suns out....guns out! LOL
I have managed to dial in my diet, after many weeks of tinkering, and finally arrived at correct combo around 5-6 weeks ago.
Protein: steaks, fish, poultry and eggs
Carbs: white rice, sweet potatoes, black beans
Fats: coconut oil, avocados
veggies: not discriminating
fruits: a lot
- berries, bananas, oranges, apples pears, nectarines, peaches, watermelon
yoghurts, honey, nuts
grass fed whole milk
Had few problems when it comes to injuries - twisted my ankle once and recovered very well. My knees feel a lot better but that's thanks to SKS (have full range of motion). Had problems with numbness in my hands, did blood tests and seen doctor but no conclusion was reached. I have stopped taking ZMA of one particular brand and suddenly numbness went completely away. Replaced ZMA with Magnesium, B Complex and other things and seen no issues since then.
Loading up on high quality BCAA and Glutamine works for me. 20 grams before workout and 10 grams immediately after workout made recovery so much easier.
Observations:
Get yourself a coach. Not joking. I have been pressing above head for 24 weeks and I did NOT have any problems with my shoulders. I read and reread book, watched videos and applied all that I could. Before each set I was doing one 'empty rep' without weight and really focused to dial in on my breathing and press with whole body. I always used to cry about the fact that I can't press often and my shoulders bother me.....truth is that all those years in the gym were useless. One book, few videos and several adjustments later and I was able to tolerate very high volume of heavy presses.
My press is way better and stronger than my clean. If I was to start it again, and I will soon, I would have ensured I can do ten dead stop double swings with the weight I want to use as my working weight. Just to ensure I am landing in the rack the way I need to.
I would completely play phase 1 and 2 by ear and rest longer than necessary between each and every set as I assume that this would land me in better position during tests.
Do your abs: planks, reverse crunches, hanging leg raises, hollow position - do all, do one, do two, do them daily and cry about it, curse Geoff and his 'stupid ideas' and do as you're told....life will get easier....you'll get better.
SKS works.
What's next:
I will rest next week and then move to final phase of this program. Geoff allows some flexibility when planning and I'm greedy for more body recomp so I'll use concept of this phase as outlined but adapt it to 6 weeks cycle. I will do the same 2 steps forward, 1 step back, but I believe it will yield excellent results for muscle building and at the end of 6 weeks I will arrive at same exact breaks between sets. That means 1,080 more reps of C&P...yay me!
Then another week of rest and then either The One or I will ramp up intensity and see how much I can get from short cycle of Reverse Pyramid Training. Historically I always had best results when I was leaving 'base building/volume' periods of trainings to pursue intensity. I think that RPT can give me beautiful results if crammed in 4 weeks window. Idea would be to chase numbers each and every workout for 12 workouts (3 per week) and:
Warm-up
2x40 kgs x max amount of clean reps
2x36 kgs x max amount of clean reps
2x32 kgs kgs x max amount of clean reps
2x24 kgs x max amount of clean reps
Then probably 2 weeks of rest for Xmas/NYE period and will do STRONG again with bigger weights.
Again - thank you! Have a great weekend!