Training 3/30/2013

Morning weight 165-ish (forgot sorry)
Bodyfat 14.2%

The Workout

SMR – TFL, Pecs
2 minutes on the Air Dyne (The gym was cold)

A1: TGU 1/1

B1: Kettlebell Clean and Press (1,2,3,4,5) (1,2,3,4,5) (1,2,3,4,5) (1,2,3,4,4) (1,2,3,2)
B2: Chin-up + 24kg (1,2,3,4,5) (1,2,3,4,5) (1,2,3,4,5) (1,2,3,4,4) (1,2,3,2)

Note: This was a pretty long workout. I’m going to need a lot more than an hour. Overall much more improvement from last week. I had a solid shot at 75 reps. Left shoulder is holding me back and will be my next focus after I complete my body composition goal.

I did this workout on my restrictive diet, if I had more in the tank I’m sure I would have hit all my numbers.

Speaking of my diet, it is going very well. I have dropped 4% body fat since Sunday. I won’t be able to maintain the same type of gains for much longer. The planned end date is April 10th. I’m not sure if I’ll be able to get to sub 10% with this cycle but I’m confident after my break I”ll be able to reach my goal as I planned it.

Here is how I looked after my refeed day today!

14% Body Fat

I ate a lot of carbs today and still look pretty good!


Training 2/28/2013

Morning weight 166.4lbs – I have not been this light in so long. I’ll recheck my bodyfat next week to see where I’m at. Refeed on Saturday!!!

SMR – Forearm, TFL
Shoulder Mobility with Band
Shoulder Dislocations

Kettlebell Long Push Press 32kg 5 sets of 2

Notes: Short and sweet today. I’ve decided going forward I’m going to use Thursday as a dedicated day to work on overload presses and/or High tension presses at per Pavel’s Enter the Kettlebell bonus booklet.

Training – 3/27/2013

SMR – Feet, TFL, Adductors
Stretch to Win Hip Mobilization
Cossack to Hip Flexor Mob
Side Bridge

A1: Turkish Get-up 1/1, 1/1

B1: Kettlebell Clean and Press (1,2,3) (1,2,3) (1,2,3) (1,2,3) (1,2,3)
B2: Chin-up 24kg  (1,2,3) (1,2,3) (1,2,3) (1,2,3) (1,2,3)

C1: Kettlebell Snatch 5+5 on the minute 8 rounds c completed

Note: I’ve been very pleased with the level of intensity I’ve displayed this week. I hope to keep this going for as long as possible. The goal for the C1: Density Snatches is 15 minutes on the minute 5 per arm. I feel this becoming easier every week and expect to make significant progress next week.

If I can snatch a 28kg bell 100 reps in 5 minutes that would leave me over prepared for the certification. This is something I am really going to push for I want to leave no doubt in my mind that I can do this.

Thank goodness I have so much time to prepare.

Just shut up and Press – Training 2/25/2013

Morning weight 169
Bodyfat 17.4%

Today was my “Easy” day. I think I need to use these days to work on intensity. There is enough carry over in these workouts to build strength but it is up to me to maximize my time, stop bitching about bad weeks and to just lift!

I think I was very successful.

SMR – Feet, TFL, Pec, Lats, Traps
DB Pullover on Roller
Quadruped Row
Half Kneeling Halo

TGU 1/1, 1/1

A1: Kettlebell Clean and Press (1,2) (1,2) (1,2) (1,2) (1,2)
A2: Pull-up  (1,2) (1,2) (1,2) (1,2) (1,2)

B1: Kettlebell Snatch 16kg – AMRAP 15/15, 15/15, 15/15, 10/10

Notes: Very happy with my snatch work today. My cardiovascular system seems to be my bottle neck right now but that is something that can be progressed over time.

I think I am going to struggle with low energy levels as I continue to diet and drop bodyfat but singular focus on goals is going to make this a very quick process.

I’m back!

Prioritizing my goals

A few things have become quite apparent this month.

1. Training to get stronger while dropping body fat is hard, but possible
2. My lingering injuries are impeding my performance
3. I am a very impatient person.

I’ve decided to start making an aggressive push for some of my goals. The StrongFirst certification is several months out so I have some time to address my body fat percentage and shoulder/back injuries.

First thing is first – 8% bodyfat

How do I plan on doing this?

1. I’m going to start with a protein sparing modified fast for the next 2-6 weeks (depending on how fast I respond).

2. Allow myself 1-2 weeks of normal eating (mental break)

3. Achieve my goal with carb cycling protocol that should take me sub 10%.

I am probably in the 1% of the world’s population that has no problem with dieting. I have no emotional response and I don’t dread it outside of cravings (which is pretty normal) So I don’t foresee any problems arising. As long as I prep my meals in advance this should be pretty smooth sailings.

I won’t keep a very detailed dietary log outside of measuring ball park amounts of what I’m eating daily and where my morning weight and body fat is sitting.

Morning Weight: 170.4
Bodyfat % – Roughly 17% (I’m likely lower than this but I like to round high)

Of course if you have any questions, send me an email or leave a comment!