Almost done.
So, all these days have come and gone. I missed a few sessions during my travel; tried to make it up. I missed a few due to illness; just decided to let them go. I have 2 dates left this week before this cycle closes.
I'm looking at the next cycle and a couple of things from this cycle come to mind.
I couldn't help but notice that these sessions got easier between series, and harder between sets. Maybe a strange idea, but my perception was that I was having trouble recovering between sets, but my recovery between series and after was coming on sooner than in the past. I like to imagine that this speaks to an increase in power/strength. I do like to imagine that it's an expression of increased aerobic lability; what pop fitness seems to term Heart-Rate-Variability. But, I am not really sure.
I was doing sets of ten power pushups the other day in 015 timing opposite 10 32kg swings. I found that my pecs told me around 50 reps in that I wasn't going to be going airborne anymore. So actually I might need a band to assist to do plan 033. I have no such bands right now. At 245lbs bodyweight, these pushups going airborne are tough stuff.
Today's snatching, 4 series (80 reps, 5/4) was even easier still. got through it without incident. didn't break a sweat. and felt relatively good going into the final sets and still experienced breath recovery well before the end of the 2 minutes rest after the 4th series. In my 5 series sessions, this was definitely not always the case. While I noticed the ability to speak - that's a different marker for me than the drop off of urgency in the breath; which correlates with a dropoff in heart rate.
The WTHE of easier stair climbs is definitely there. I appreciate this. it's easy for me to gauge whether it's being eased to a point of comfort (since my home has a flight of stairs in it). Bounding up and down stairs is still easier for me than I care to improve. I quite literally run up and down stairs to retrieve something or carry laundry back and forth. That's most of the capacity for cardio that I want to develop.
Overall, plan 044 with a 24kg bell seems to deliver fairly well on all-around fitness; with a health twist. I feel good, my total time investment has been less than one hour per week. maybe eating clean helped. almost every day I eat 1 lb of ground beef with cheese sprinkled over it and scooped on pork rinds. with some yogurt on some days. But, here I am at the end of this cycle. it isn't clear that another plan 044 for 12 weeks wouldn't continue to deliver for me.
I think I understand more that this program is not for beginners. the stronger I get the more it pays me back. this has been the toughest cycle of Q&D, yet; even though I'm stronger now than ever. I've only ever used the 24kg bell with Q&D and this one was notably more payoff, with harder reps. it's my recollection that previous Q&D cycles were not as perceptibly difficult within the session. I think revisiting Q&D after gaining even more strength will reveal that that trend line will continue.
more strength → more power → more payoff for Q&D protocols.
there's an old phrase:
it takes money to make money.
well, maybe,
it takes power to make power.
I have a long way to go
... on becoming the master of the 24kg Snatch. It may not seem like a lot, but when I really put the oomph into the reps, the reps push back, and I feel plenty drained from the set. Makes me think Iron cardio/A+A is completely viable with just the 24kg bell. there are logistical reasons why this might be preferable. what economists call minimization of Transaction Costs. just keeping my 24kg bell stashed under my desk has made things very easy for me.
I found it startling
The seasons changed. temps went from the 90s, hot and humid - to the 70s cool and dry, recovery went through the roof. I was recovering my breath from a series 30 seconds into the rest period with ease. very nice feeling, but makes me think cardio thoughts. probably should fit in more LISS or whatever.
What's next
I'm looking at a barbell for the next cycle. it's undeniable that every time I pick up a barbell I get an increase in strength. I tried mixing mini sessions with Two-a-days between 1 session of snatching and 1 session of PttP style lifting. for me and my recovery that was too much. Looking at maybe a reload cycle. 5x5 / One lift a day / (Heavy/light) / (Deadlift/Floor Press). basically 100 reps a week.
Options: (quick thoughts)
Reload: Testing and structure of the routine are slightly more straightforward than Built Strong, after all.
Power to the People: cycling of weights is also an option - although a barbell side press is still something I'm not really well set up for. Kettlebell Press/Push-Press or Floor Press can be substituted. I'm still working my way up to pressing the 48kg, anyways.
Built Strong: I'm looking through it now and it looks good but has some long days that I can't promise myself I'll have time for.
if not barbell
A+A style reps: honestly I'm not that strong, and I have a lot to gain still from 5 reps EMOM or so.
Iron Cardio: an incredibly flexible approach that allows me to make it as big or as small as I like.
Strongfirst Kettlebells: very straightforward progression. would have to swap my bell at work.