ShawnyUT
Level 7 Valued Member
Greetings all,
I have wrapped up a month of Geoff Neupert's “Dry Fighting Weight”: Fat Loss Through Strength | StrongFirst.
Here are my parameters:
1. I ran the program with a pair of 24KG. At the end of a 30 minute session, I did some work on the pull up bar, and a variety of loaded carries. In the last two weeks I would add 30 minutes of walking after.
2. I trained three times a week. On the off days I would walk and play games with my children, but no weight training. I was so torched the day after I couldn't have done anything even if I wanted to.
3. I'm 43 years old. Going in, my goals were to lose some weight and gain some strength. My diet largely consisted of quality meats, fresh vegetables, and not much else. I lost 7lbs without calorie restriction.
4. Results:
Week 1 Total Reps:
Cleans: 136
Press: 85
Front Squat: 79
Week 4 Total Reps:
Cleans: 177 (+41)
Press: 131 (+46)
Front Squat: 121 (+42)
5. Review
I was quite happy with how the month played out. The load and time stayed consistent, but I did see a significant improvement in volume/density. The first two weeks were very difficult. My elbows were sore and my left knee was sore. I instituted some corrective stretching, and really concentrated on my form. By week three, the tendons felt better. Not sure if that was due to tendons improving, my corrective work, or just getting better; probably all of the above.
I saw great muscle growth, particularly in the pecs, shoulders, biceps, triceps, quads, and lats. At 43, my arms have never looked better.
6. Now what? I'm a happy the program is over. It was challenging, and having an end date really forced me to push. But I did so responsibly, never missed a rep, and never got sloppy. For the rest of the year I'm going to take it down a notch. Going into what Dan John calls "Park Bench" workouts. In January, I will try another doubles program from Neupert's More Kettlebell Muscle.
I highly recommend you give double KB programs a try. Double clean, press, and front squats are hard, but they pay big dividends. Not only was I happy with the physical results, but mentally I was invigorated.
I have wrapped up a month of Geoff Neupert's “Dry Fighting Weight”: Fat Loss Through Strength | StrongFirst.
Here are my parameters:
1. I ran the program with a pair of 24KG. At the end of a 30 minute session, I did some work on the pull up bar, and a variety of loaded carries. In the last two weeks I would add 30 minutes of walking after.
2. I trained three times a week. On the off days I would walk and play games with my children, but no weight training. I was so torched the day after I couldn't have done anything even if I wanted to.
3. I'm 43 years old. Going in, my goals were to lose some weight and gain some strength. My diet largely consisted of quality meats, fresh vegetables, and not much else. I lost 7lbs without calorie restriction.
4. Results:
Week 1 Total Reps:
Cleans: 136
Press: 85
Front Squat: 79
Week 4 Total Reps:
Cleans: 177 (+41)
Press: 131 (+46)
Front Squat: 121 (+42)
5. Review
I was quite happy with how the month played out. The load and time stayed consistent, but I did see a significant improvement in volume/density. The first two weeks were very difficult. My elbows were sore and my left knee was sore. I instituted some corrective stretching, and really concentrated on my form. By week three, the tendons felt better. Not sure if that was due to tendons improving, my corrective work, or just getting better; probably all of the above.
I saw great muscle growth, particularly in the pecs, shoulders, biceps, triceps, quads, and lats. At 43, my arms have never looked better.
6. Now what? I'm a happy the program is over. It was challenging, and having an end date really forced me to push. But I did so responsibly, never missed a rep, and never got sloppy. For the rest of the year I'm going to take it down a notch. Going into what Dan John calls "Park Bench" workouts. In January, I will try another doubles program from Neupert's More Kettlebell Muscle.
I highly recommend you give double KB programs a try. Double clean, press, and front squats are hard, but they pay big dividends. Not only was I happy with the physical results, but mentally I was invigorated.
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