pbrb
First Post
I recently got into kettlebells and have been doing this program: The 12-Week Muscle-Building Kettlebell Master-Plan | Bodybuilding.com
I had a single 16kg kettlebell at home already, so I bought a second and started the program. I knew the weight was lighter than my 4-6 rep range, but I wanted to make sure I had good form etc. Fast forward 4 weeks and I do my RM test: 16 presses with perfect form, 20 with 4 extra reps of not so good form.
So, I ordered some adjustable kettlebells and started phase 1 again with 2x 20kg. I chose this weight because the drop from the rack position felt really heavy at this weight and I didn't want to push it. I worked on form, drop feels great now, and I completed all 4 weeks of phase 1 with 2x 20kg. Did my RM test last week: 14 presses with perfect form, 14 front squat, and 25 swings. Admittedly, I probably could have done more front squats and swings, but was pretty gassed and didn't want to push it (same numbers for squats and presses makes things easier too).
This puts my 2x 20kg phase 2 reps at:
Press & FSQ
60%: 8
70%: 9
80%: 11
Swings
60%: 15
70%: 17
80%: 20
Is this too much volume for a program that is designed to start with 4-6 press RM?
I've done the first two workouts of phase 2, so one 60% press + FSQ and one 60% swings. It feels like a ton of volume! I had to extend my rests near the end of the press + FSQ 30 min session, and had to set the bells down halfway through my last 2 sets b/c my form was starting to break. I also had to extend my rest periods a bit for the last two sets of swings.
Do I continue on with the current weight or is it too light / too much volume at these rep ranges for phases 2 & 3?
With my 2x 20kg RM at 14, should I do another bump in weight to 24kg and start phase 1 again? Or maybe figure out what weight is my press 5RM and start phase 1 again with that?
I'm loving the program, and whenever I have time I usually add in a few pushups, dips, pullups, or some light core work after finishing a workout. Beyond that, I'm following it completely as designed and am eating in a caloric surplus targeting 150+ grams of protein. If it matters, I'm 38yo 6'2 180lbs (have added about 7lbs in past 8 weeks, started at 173lbs).
I had a single 16kg kettlebell at home already, so I bought a second and started the program. I knew the weight was lighter than my 4-6 rep range, but I wanted to make sure I had good form etc. Fast forward 4 weeks and I do my RM test: 16 presses with perfect form, 20 with 4 extra reps of not so good form.
So, I ordered some adjustable kettlebells and started phase 1 again with 2x 20kg. I chose this weight because the drop from the rack position felt really heavy at this weight and I didn't want to push it. I worked on form, drop feels great now, and I completed all 4 weeks of phase 1 with 2x 20kg. Did my RM test last week: 14 presses with perfect form, 14 front squat, and 25 swings. Admittedly, I probably could have done more front squats and swings, but was pretty gassed and didn't want to push it (same numbers for squats and presses makes things easier too).
This puts my 2x 20kg phase 2 reps at:
Press & FSQ
60%: 8
70%: 9
80%: 11
Swings
60%: 15
70%: 17
80%: 20
Is this too much volume for a program that is designed to start with 4-6 press RM?
I've done the first two workouts of phase 2, so one 60% press + FSQ and one 60% swings. It feels like a ton of volume! I had to extend my rests near the end of the press + FSQ 30 min session, and had to set the bells down halfway through my last 2 sets b/c my form was starting to break. I also had to extend my rest periods a bit for the last two sets of swings.
Do I continue on with the current weight or is it too light / too much volume at these rep ranges for phases 2 & 3?
With my 2x 20kg RM at 14, should I do another bump in weight to 24kg and start phase 1 again? Or maybe figure out what weight is my press 5RM and start phase 1 again with that?
I'm loving the program, and whenever I have time I usually add in a few pushups, dips, pullups, or some light core work after finishing a workout. Beyond that, I'm following it completely as designed and am eating in a caloric surplus targeting 150+ grams of protein. If it matters, I'm 38yo 6'2 180lbs (have added about 7lbs in past 8 weeks, started at 173lbs).
