BJJ Shawn
Level 6 Valued Member
Hello All,
I’m 13 weeks from being Over the Hill and the big 4-0, and I just wrapped up a cycle of Kettlebell Burn Extreme Revised with moderate results. I lost a fair amount of fat (8-10 lbs overall, not sure how much is actual fat) but I still have a lot of fat to go to hit my goal and there’s nothing like being a fat mess when turning 40 to motivate you.
I have been very consistent the last couple years, but have been bouncing between strength, power, hypertrophy, and cutting phases having hit timed simple a year ago and using mostly barbells since then (but did bottoms up Olympic followed by kettlebell burn extreme so only kettlebells the last 2 months).
I’m looking for my next program, and I miss barbells but I’m also enjoying using kettlebells again and I have pairs up to 24kg and a single 32kg.
My goals are to lose another 10lbs of fat and hit a bodyweight OHP, 1.5x BW bench press, 1.75 BW squat, and 2x bodyweight deadlift. I’m probably within a peak of all of my strength goals IF I also lose 10 lbs of fat and can maintain my strength. Is that doable? Last time I tried I hit 140 for 3 on OHP, 210 x 3 on bench press, 270 x 3 on squat, and 315 for 3 on deadlift. I was about 182 when I hit those, I’m 175 lbs now, and my goal weight is 165 so I’m not far off on any of them.
I have been thinking of doing Faleev 5x5, but how to incorporate OHP? It fits a lot of my goals and has a peaking protocol built in. Or maybe Kettlebell Strong with Presses to hit the pressing goal, or maybe RMF with jerks to hit the weight goal. Or maybe…?
I really enjoy daily practice and have found that 3x per week really doesn’t work well for me to either gain muscle OR lose fat since I’m not the most diligent with my diet. 5-6 days a week seems to be more my style. Unfortunately, I’m not doing BJJ anymore (wife is still worried about COVID with 2 toddlers in the house) so all my workouts come from my morning practice.
What would you recommend? Any of the chosen programs, or something else?
I’m 13 weeks from being Over the Hill and the big 4-0, and I just wrapped up a cycle of Kettlebell Burn Extreme Revised with moderate results. I lost a fair amount of fat (8-10 lbs overall, not sure how much is actual fat) but I still have a lot of fat to go to hit my goal and there’s nothing like being a fat mess when turning 40 to motivate you.
I have been very consistent the last couple years, but have been bouncing between strength, power, hypertrophy, and cutting phases having hit timed simple a year ago and using mostly barbells since then (but did bottoms up Olympic followed by kettlebell burn extreme so only kettlebells the last 2 months).
I’m looking for my next program, and I miss barbells but I’m also enjoying using kettlebells again and I have pairs up to 24kg and a single 32kg.
My goals are to lose another 10lbs of fat and hit a bodyweight OHP, 1.5x BW bench press, 1.75 BW squat, and 2x bodyweight deadlift. I’m probably within a peak of all of my strength goals IF I also lose 10 lbs of fat and can maintain my strength. Is that doable? Last time I tried I hit 140 for 3 on OHP, 210 x 3 on bench press, 270 x 3 on squat, and 315 for 3 on deadlift. I was about 182 when I hit those, I’m 175 lbs now, and my goal weight is 165 so I’m not far off on any of them.
I have been thinking of doing Faleev 5x5, but how to incorporate OHP? It fits a lot of my goals and has a peaking protocol built in. Or maybe Kettlebell Strong with Presses to hit the pressing goal, or maybe RMF with jerks to hit the weight goal. Or maybe…?
I really enjoy daily practice and have found that 3x per week really doesn’t work well for me to either gain muscle OR lose fat since I’m not the most diligent with my diet. 5-6 days a week seems to be more my style. Unfortunately, I’m not doing BJJ anymore (wife is still worried about COVID with 2 toddlers in the house) so all my workouts come from my morning practice.
What would you recommend? Any of the chosen programs, or something else?