Provx
Level 5 Valued Member
Having completed the first 3 weeks of 701a I thought I would copy my notes in case it is helpful.
Started program at 5’9 172 lbs. also switched from Keto to slow carb diet at beginning of program due to 3 week Keto stall.
Within last 2 years programs completed include:
Simple goal achieved
10,000 swing challenge
Dry fighting weight with 28 and 32kg bells
Total tension complex with 32 kg bells
Kettle burn extreme reloaded
Military press double bell testing 28kgs 15 reps
32kgs 8 reps
Week 1 thoughts - found this week to be easy, instead of using 28kgs for light days and 32kgs for heavy day I used 32kg all three workouts. Not much to report here, I was questioning if this program would push me but looked ahead at week 2 and saw this was simply a “warmup week”
Also ran 3 days of hector’s Double clean program this week (recommended). Gained 3 pounds on scale this week which I think is due bloating from diet change.
Week 2
Day 1 - this got my attention, used 28kgs, got through every set but was difficult, slightly extended rest period on last set.
Day 3- 32kgs - light day, perfect to sandwich between the other 2 workouts this week, I’m scared for day 5
Day 5- 28kgs -uhhhh holy crap. Talk about a major ramp up in difficulty. Was able to complete 4 sets without setting bells down, 3 sets had to rest mid complex for 30 seconds before completing. Rest periods were extended from 2 minutes to 4. I really fought the urge to drop down to 24kgs and glad I stuck it out with the 28s. This was brutal, I can’t imagine any day would be more intense in 701a than this one was. The first four sets of this day were by themselves harder than any day in its entirety preceding it, and there was three more sets to complete...
Back down to 172 lbs, did no additional workouts this week.
Week 3
Day 1 28kgs - really enjoyed this one, made it through all sets as written
Day 3 32kgs - this was harder than normal for a light day- was a little wobbly on presses, I believe my gains from dry fighting weight and total tension are wearing off on the heavy bells, probably adapting to lighter bells for longer periods of time.
Day 5- 28kgs this was difficult but doable, completed all sets as written with only a slight extension of rest period on last two sets, feel great after completing.
Still 172 lbs and feel bloated, thinking I am overeating legumes on slow carb diet and may need to implement fasting until lunchtime instead of the 30 grams of protein within 30 minutes of waking up this diet recommends.
Also ran kettlebell berserk beta this week, great potential here.
Started program at 5’9 172 lbs. also switched from Keto to slow carb diet at beginning of program due to 3 week Keto stall.
Within last 2 years programs completed include:
Simple goal achieved
10,000 swing challenge
Dry fighting weight with 28 and 32kg bells
Total tension complex with 32 kg bells
Kettle burn extreme reloaded
Military press double bell testing 28kgs 15 reps
32kgs 8 reps
Week 1 thoughts - found this week to be easy, instead of using 28kgs for light days and 32kgs for heavy day I used 32kg all three workouts. Not much to report here, I was questioning if this program would push me but looked ahead at week 2 and saw this was simply a “warmup week”
Also ran 3 days of hector’s Double clean program this week (recommended). Gained 3 pounds on scale this week which I think is due bloating from diet change.
Week 2
Day 1 - this got my attention, used 28kgs, got through every set but was difficult, slightly extended rest period on last set.
Day 3- 32kgs - light day, perfect to sandwich between the other 2 workouts this week, I’m scared for day 5
Day 5- 28kgs -uhhhh holy crap. Talk about a major ramp up in difficulty. Was able to complete 4 sets without setting bells down, 3 sets had to rest mid complex for 30 seconds before completing. Rest periods were extended from 2 minutes to 4. I really fought the urge to drop down to 24kgs and glad I stuck it out with the 28s. This was brutal, I can’t imagine any day would be more intense in 701a than this one was. The first four sets of this day were by themselves harder than any day in its entirety preceding it, and there was three more sets to complete...
Back down to 172 lbs, did no additional workouts this week.
Week 3
Day 1 28kgs - really enjoyed this one, made it through all sets as written
Day 3 32kgs - this was harder than normal for a light day- was a little wobbly on presses, I believe my gains from dry fighting weight and total tension are wearing off on the heavy bells, probably adapting to lighter bells for longer periods of time.
Day 5- 28kgs this was difficult but doable, completed all sets as written with only a slight extension of rest period on last two sets, feel great after completing.
Still 172 lbs and feel bloated, thinking I am overeating legumes on slow carb diet and may need to implement fasting until lunchtime instead of the 30 grams of protein within 30 minutes of waking up this diet recommends.
Also ran kettlebell berserk beta this week, great potential here.