When I recently completed Easy Muscle A with double 16kg kettlebells, I was thinking of doing Maximorum Master next with double 20kg KBs for the Clean+Press and Double Front Squat and 16kg KB for the Snatch. Maximorum Master schedules double KB C+P and DFSQ with heavy weight 2 days a week for strength training, then eventually building muscle. Snatch is scheduled on the other 2 days for power training and conditioning. It looks like a great program for improving my double 20kg C+P rep max from close to zero to 10. With my double 20kg C+P max up to 10, I would be ready to take on The Giant, Giant X, or Easy Muscle A and thus take the next step towards achieving double 24kg C+P.
Maximorum Master recommends a 5RM (rep max) weight for the double C+P and DFSQ. After finishing Easy Muscle A, I tried to assess my double 20kg C+P rep max, did not feel comfortable double-cleaning 20kg KBs, so I assessed my single 20kg C+P rep max and found it to be 3. So obviously my body was not ready for Maximorum Master. To prepare for that program, I thought I would spend some time increasing my single 20kg C+P rep max and also improving my 20kg single front squat, eventually working towards DFSQ.
I then did some more research and realized Maximorum Master is a Level 4 program in Geoff Neupert's 5-level pyramid of kettlebell skills. My struggle with the single KB front squat made me realize my Level 1 and 2 skills may not be as good as I thought. Kettlebell Burn 2.0 is a program that Neupert recommends for working Level 1 and 2 skills and improving performance of the more difficult Level 2 skills such as the Snatch. Like Maximorum Master, it promises strength gains as well as conditioning gains, but at Level 1/2 going to 3 rather than Level 4.
With all this in mind, I tested my single 16kg strict press rep max and got 9 reps with my left arm and 8 reps with my right. Kettlebell Burn 2.0 recommends a weight that can be strict pressed in good form for 4-6 reps. So I could start it now with the 16kg, or I could wait until I improve my 20kg strict press from a rep max of 1 to the 4-6 range, then do the program with the 20kg. I decided to do Giant 3.0 with the single 20kg to accomplish this strict press goal.
So, today I did a Giant 3.0 preview workout - 1 rep of single C+P on each arm, with rest determined by autoregulation, for 20 min. I got into a decent rhythm, but somehow pushed myself hard enough so that my very last C+P attempt on my left arm, I barely managed to complete the press.
Friday, January 24, 2025
Thursday, January 23, 2025
Kettlebell Clean + Press vs Strict Press
Geoff Neupert recently posted a good explanation of the relative merits of Clean + Press compared to the Strict Press.
The advantages of the Clean + Press over the Strict Press are as follows:
The reason I tested my strict press rep max is Geoff's Kettlebell Burn 2.0 program recommends a weight that can be easily pressed for 4-6 reps in good form. If I had pressed the 20kg for at least 4 reps with relative ease, I might have started preparing for Kettlebell Burn 2.0 instead of Maximorum Master for my next training block. The reason is practicing the single front squat has made me aware of possible deficiencies in what Geoff classifies as Level 1 and 2 kettlebell skills.
Having just gained the strength and muscle to press a 20kg KB, it seems like soon a good time to improve my Level 1 and 2 skills by working through Kettlebell Burn 2.0 - a single KB program - with the 20kg. I had been thinking of doing Kettlebell Maximorum Master with double 20kg KBs for the C+P and double front squat but double KB training is at Levels 4 and 5. Towards the end of last year, I got through Level 4/5 training - which is what Easy Muscle A with double KBs was - without injury but maybe I was just lucky. Having been injured before by rushing into training that my body was not ready for, I'm easily sold on the idea of taking the time and effort to improve my skills at Levels 1-3 (all single KB levels) before taking on a Level 4 program with double 20kg KBs. On the one hand, I'd love to add muscle at a higher rate sooner rather than later, by working through Maximorum Master sooner. On the other hand, there's no telling what injury might happen by going for that program sooner while being deficient in single KB skills. Kettlebell Burn 2.0 promises gains in its own right - mainly conditioning, strength, and fat loss.
With my 20kg strict press rep max being only 1 and my 20kg C+P rep max being 3, I might as well continue doing C+P instead of strict press. At this stage, the more total presses I can do in one session, the more I can progress towards the goal of 4 strict press reps; and as Geoff explained I can do quite a bit more total presses, as part of C+P, in one session than strict presses.
The advantages of the Clean + Press over the Strict Press are as follows:
- Greater systemic demand (compound lift vs. compound exercise), and therefore greater nervous system stimulus for change
- Less localized upper body fatigue, so usually, but not always, you can get more Presses in a set of Clean + Press vs. a set of Presses
- Use “ground reaction force” or “force wave” from the Clean to increase power output in the Press. This too often decreases upper body fatigue and increases the number of Presses you can do
- Improved conditioning effect from alternating between Cleans and Presses
- Train the posterior chain (hips, hamstrings, erectors, calves)
- If you’re focused on increasing your Press Max, then do repeat Presses
- If you want to “just” focus on pure localized muscle building, then do “just” Presses
- If you’re learning how to Press, you need to focus on your technique - sets of unbroken Presses are the way to do
The reason I tested my strict press rep max is Geoff's Kettlebell Burn 2.0 program recommends a weight that can be easily pressed for 4-6 reps in good form. If I had pressed the 20kg for at least 4 reps with relative ease, I might have started preparing for Kettlebell Burn 2.0 instead of Maximorum Master for my next training block. The reason is practicing the single front squat has made me aware of possible deficiencies in what Geoff classifies as Level 1 and 2 kettlebell skills.
Having just gained the strength and muscle to press a 20kg KB, it seems like soon a good time to improve my Level 1 and 2 skills by working through Kettlebell Burn 2.0 - a single KB program - with the 20kg. I had been thinking of doing Kettlebell Maximorum Master with double 20kg KBs for the C+P and double front squat but double KB training is at Levels 4 and 5. Towards the end of last year, I got through Level 4/5 training - which is what Easy Muscle A with double KBs was - without injury but maybe I was just lucky. Having been injured before by rushing into training that my body was not ready for, I'm easily sold on the idea of taking the time and effort to improve my skills at Levels 1-3 (all single KB levels) before taking on a Level 4 program with double 20kg KBs. On the one hand, I'd love to add muscle at a higher rate sooner rather than later, by working through Maximorum Master sooner. On the other hand, there's no telling what injury might happen by going for that program sooner while being deficient in single KB skills. Kettlebell Burn 2.0 promises gains in its own right - mainly conditioning, strength, and fat loss.
With my 20kg strict press rep max being only 1 and my 20kg C+P rep max being 3, I might as well continue doing C+P instead of strict press. At this stage, the more total presses I can do in one session, the more I can progress towards the goal of 4 strict press reps; and as Geoff explained I can do quite a bit more total presses, as part of C+P, in one session than strict presses.
Monday, January 20, 2025
Kettlebell Maximorum Master readiness plan
Today my low back finally felt good enough, after recovery from snow shoveling, to do some exercise and assessment with a 20kg kettlebell. I did a modified version of the recommended warmup from Maximorum Master, subsituting the supine position exercises from P3 protocol for the first 2 warmup drills. I then suitcase carried the 20kg KB for a very short distance to the workout spot and got into position for a KB clean. Unlike last week, the low back still felt good in this position.
Like other Geoff Neupert programs, choice of kettlebell weights for Maximorum Master is determined by repetition max - the heaviest weight that you can lift for a particular number of reps with good technique. In Maximorum Master, the recommended weight for the 2 double kettlebell exercises - the clean and press and the front squat - is a 5RM (rep max) weight. Having completed Easy Muscle A just a few weeks ago, my rep max with double 16kg KBs is closer to 10 than 5. My rep max is with single 20kg KBs is 3. I could do this program with double 16kg KBs now, or try training towards 5RM with double 20kg KBs. I decided on the 2nd option.
Maximorum Master prescribes a 10RM weight for the single KB snatch. I already meet this requirement with a 16kg KB, so I don't need to do much prep for this exercise other than some TGU practice to improve the overhead lockout position.
The first activity of was 15 minutes of single KB C+P, with rest determined by autoregulation. I started with 1 rep sets. Then I started trying sets of 2 reps. I allowed myself a generous amount of rest between sets, coming off of the low back strain and several weeks of no exercise.
I then rested 5 min. with some Fast and Loose style body shakinng. Then I did the 2nd activity which was 15 minutes of front squat exercise/assessment. The first assessment was single KB front squat rep max, which turned out to be 6. Next assessment was goblet squat rep max with the KB in horn grip, which turned out to be at least 10 with relative ease. Just as Geoff Neupert described in his video, the KB feels like it wants to peel itself out of the rack when I attempt single KB front squats. He also describes asymmetries - in my case, the right leg or hip seems to work harder and I might be getting more range of motion on one side though I'm not sure which.
Based on the self-assessments and my goals of meeting Maximorum Master's double KB C+P and DFSQ (Double Front Squat) rep max requirements with 20kg KBs, I came up with a simple training program which will be done 3x a week. The workout will consist of 15 min. of single 20kg KB clean and press with autoregulation, 5 min. of rest, then 15 min. of single 20kg front squat with autregulation. This is the schedule for this week
This is the schedule for next week
Like other Geoff Neupert programs, choice of kettlebell weights for Maximorum Master is determined by repetition max - the heaviest weight that you can lift for a particular number of reps with good technique. In Maximorum Master, the recommended weight for the 2 double kettlebell exercises - the clean and press and the front squat - is a 5RM (rep max) weight. Having completed Easy Muscle A just a few weeks ago, my rep max with double 16kg KBs is closer to 10 than 5. My rep max is with single 20kg KBs is 3. I could do this program with double 16kg KBs now, or try training towards 5RM with double 20kg KBs. I decided on the 2nd option.
Maximorum Master prescribes a 10RM weight for the single KB snatch. I already meet this requirement with a 16kg KB, so I don't need to do much prep for this exercise other than some TGU practice to improve the overhead lockout position.
The first activity of was 15 minutes of single KB C+P, with rest determined by autoregulation. I started with 1 rep sets. Then I started trying sets of 2 reps. I allowed myself a generous amount of rest between sets, coming off of the low back strain and several weeks of no exercise.
I then rested 5 min. with some Fast and Loose style body shakinng. Then I did the 2nd activity which was 15 minutes of front squat exercise/assessment. The first assessment was single KB front squat rep max, which turned out to be 6. Next assessment was goblet squat rep max with the KB in horn grip, which turned out to be at least 10 with relative ease. Just as Geoff Neupert described in his video, the KB feels like it wants to peel itself out of the rack when I attempt single KB front squats. He also describes asymmetries - in my case, the right leg or hip seems to work harder and I might be getting more range of motion on one side though I'm not sure which.
Based on the self-assessments and my goals of meeting Maximorum Master's double KB C+P and DFSQ (Double Front Squat) rep max requirements with 20kg KBs, I came up with a simple training program which will be done 3x a week. The workout will consist of 15 min. of single 20kg KB clean and press with autoregulation, 5 min. of rest, then 15 min. of single 20kg front squat with autregulation. This is the schedule for this week
- Monday - Activity as noted in this article
- Wednesday - C+P in 2 rep sets. FSQ in 2 rep sets
- Friday - C+P in 1 rep sets. FSQ in 2 rep sets
This is the schedule for next week
- Monday - C+P in 2,3 rep ladder sets. FSQ in 3 rep sets
- Wednesday - C+P in 3 rep ladder sets. FSQ in 3 rep sets
- Monday - C+P in 2 rep sets. FSQ in 3 rep sets
Monday, January 13, 2025
Low back pain after snow shoveling
I was on vacation for the winter holidays, mostly just relaxing and not doing any serious fitness training. I returned home to find snow covering the sidewalk and driveway in front of my house. Thus my first workout of 2025 was shoveling snow.
The next day I had a dental appointment. I didn't notice any issue with my low back until it was time to get up from the chair that I was sitting and lying on for the dentaal cleaning and examination. At that very moment, the low back felt like even the slightest flex of the spine would cause pain. Getting up from the chair felt and looked awkward because I was going out of my way to not allow spinal flexion as I stood up. The low back gradually felt better as the day progressed.
The next day after that saw more snowfall, and thus more snow to shovel. My neighbor and I worked together to clear ice and snow from the previous snowstorm on the street, to make it easier to park in front of our houses. I made the classic mistake of shoveling blocks of ice that were too heavy to be safe for my low back. I eventually started picking up or even deadlifting the ice blocks but I think the damage to the low back was already done. I didn't feel much pain during the shoveling session itself. The low back soreness came the following day.
Today was supposed to be the start of my modified IsoMax 6x6 program. I did the Supine position exercises from P3 Protocol to warm up, then began IsoMax training. Zercher Lunge was more uncomfortable than normal due to the sore lower back, so I quickly gave up on it. Overhead Press was ok until I applied more force, then the low back started to feel irritated. Drag Curl was more forgiving but there was still risk of low back irritation. I finished with the remaining positions from my current level in P3 Protocol.
Thus, I don't feel comfortable working IsoMax 6x6 this week. How did this happen to my low back? I think it was the combination of not exercising during the couple of weeks I was on vacation; and the load imposed on the low back by lifting snow and ice with a shovel.d
Until my low back feels better, my fitness sessions will be from Geoff Neupert's Sore Joint Solution, which is his flagship program implementing P3 Protocol. Practcing P3 Protocol should restore the motor control for protecting my low back and preventing other injuries caused by movement compensations. The Side Lying exercises are particularly beneficial for low back rehab. The Dead Bug exercise should improve reflexive core stability for protecting the back.
After the low back starts feeling good again, I could try my IsoMax 6x6 program. Another option is to take up kettlebell training again, with emphasis on preparing for Maximorum Master training. If I take up this second option, I'll probably program my KB workout as 2 15-minute sessions with a 5-min. rest period between. The first session would be practicing single 20kg KB clean and press. The 2nd session would be squatting practice, starting with single 20kg front squat and progressing to double 20kg front squat. One goal would be to increase my single 20kg C+P rep max from the previously tested 3 reps to at least 5 reps, then achieving 5 reps of double 20kg C+P. By training with these 2 sessions per workout, I should be able to progress in my C+P and my squatting at the same time. Once I achieve double 20kg front squat, I should be ready to start working towards a 5-rep max in the double 20kg C+P
The next day I had a dental appointment. I didn't notice any issue with my low back until it was time to get up from the chair that I was sitting and lying on for the dentaal cleaning and examination. At that very moment, the low back felt like even the slightest flex of the spine would cause pain. Getting up from the chair felt and looked awkward because I was going out of my way to not allow spinal flexion as I stood up. The low back gradually felt better as the day progressed.
The next day after that saw more snowfall, and thus more snow to shovel. My neighbor and I worked together to clear ice and snow from the previous snowstorm on the street, to make it easier to park in front of our houses. I made the classic mistake of shoveling blocks of ice that were too heavy to be safe for my low back. I eventually started picking up or even deadlifting the ice blocks but I think the damage to the low back was already done. I didn't feel much pain during the shoveling session itself. The low back soreness came the following day.
Today was supposed to be the start of my modified IsoMax 6x6 program. I did the Supine position exercises from P3 Protocol to warm up, then began IsoMax training. Zercher Lunge was more uncomfortable than normal due to the sore lower back, so I quickly gave up on it. Overhead Press was ok until I applied more force, then the low back started to feel irritated. Drag Curl was more forgiving but there was still risk of low back irritation. I finished with the remaining positions from my current level in P3 Protocol.
Thus, I don't feel comfortable working IsoMax 6x6 this week. How did this happen to my low back? I think it was the combination of not exercising during the couple of weeks I was on vacation; and the load imposed on the low back by lifting snow and ice with a shovel.d
Until my low back feels better, my fitness sessions will be from Geoff Neupert's Sore Joint Solution, which is his flagship program implementing P3 Protocol. Practcing P3 Protocol should restore the motor control for protecting my low back and preventing other injuries caused by movement compensations. The Side Lying exercises are particularly beneficial for low back rehab. The Dead Bug exercise should improve reflexive core stability for protecting the back.
After the low back starts feeling good again, I could try my IsoMax 6x6 program. Another option is to take up kettlebell training again, with emphasis on preparing for Maximorum Master training. If I take up this second option, I'll probably program my KB workout as 2 15-minute sessions with a 5-min. rest period between. The first session would be practicing single 20kg KB clean and press. The 2nd session would be squatting practice, starting with single 20kg front squat and progressing to double 20kg front squat. One goal would be to increase my single 20kg C+P rep max from the previously tested 3 reps to at least 5 reps, then achieving 5 reps of double 20kg C+P. By training with these 2 sessions per workout, I should be able to progress in my C+P and my squatting at the same time. Once I achieve double 20kg front squat, I should be ready to start working towards a 5-rep max in the double 20kg C+P
Today's Music Discoveries
Akiko Yano concert with guest musicians Naná Vasconcelos and Bill Frisell. One of the many pleasant surprises is a cover of "It's For You" from the As Falls Wichita, So Falls Wichita Falls album by Pat Metheny and Lyle Mays, with Vasconcelos on percussion and vocals.
Thursday, January 09, 2025
Readiness for Snatch and Double Front Squat with heavier Kettlebells
I'mn about to start a minimum 6-week block of isometric strength training on the IsoMax. After that I'm planning to do a Maximorum Master kettlebell training block
I tested my Clean and Press repetition max with single 20kg KB. My rep max here turned out to be 3. I'm confident my rep max will improve to at least 5 by the end of the IsoMax block.
After testing my C+P rep max, I tested my snatch rep max with a 16kg KB and was able to do 10 reps with each arm. Maximorum Master recommends a 10-rep max weight for the snatch sessions. I'd been thinking of testing my snatch rep max with the 20kg on some date closer to the start of the Maximorum Master block, simply by attempting to snatch the 20kg and count how many times I can do that. But then I saw Geoff Neupert's video. Here he recommends a more thorough assessment of readiness for snatch with a heavier KB:
The prequisites for KB snatch at a particular weight are being able to do the following movements with that weight:
The video also has guidelines for progressing to front squat with heavier KBs. I know I can do goblet squat with single 24kg KB, having done it a lot under Easy Muscle B last year, so I can skip the goblet squat step with the 20kg. Anyway, this is the progression towards double KB front squat:
I do plan to test my C+P rep max with double 20kg KBs before starting Maximorum Master. I think the rep max will be at least 5. But in the unlikely event the rep max turns out to be 10, I'll reconsider choice of weights for this program.
I tested my Clean and Press repetition max with single 20kg KB. My rep max here turned out to be 3. I'm confident my rep max will improve to at least 5 by the end of the IsoMax block.
After testing my C+P rep max, I tested my snatch rep max with a 16kg KB and was able to do 10 reps with each arm. Maximorum Master recommends a 10-rep max weight for the snatch sessions. I'd been thinking of testing my snatch rep max with the 20kg on some date closer to the start of the Maximorum Master block, simply by attempting to snatch the 20kg and count how many times I can do that. But then I saw Geoff Neupert's video. Here he recommends a more thorough assessment of readiness for snatch with a heavier KB:
The prequisites for KB snatch at a particular weight are being able to do the following movements with that weight:
- 1-arm swing - 10 sets x 10 reps
- Turkish get up - 10 sets x 1 rep in 15 minutes or less
- Single KB C+P - 10 sets x 5 reps
The video also has guidelines for progressing to front squat with heavier KBs. I know I can do goblet squat with single 24kg KB, having done it a lot under Easy Muscle B last year, so I can skip the goblet squat step with the 20kg. Anyway, this is the progression towards double KB front squat:
- Goblet squat - 5 sets x 10 reps
- Single KB front squat - 5 sets x 10 reps
I do plan to test my C+P rep max with double 20kg KBs before starting Maximorum Master. I think the rep max will be at least 5. But in the unlikely event the rep max turns out to be 10, I'll reconsider choice of weights for this program.
Sunday, January 05, 2025
2024 Fitness in Review
January-April: Kettlebell ICT block
Kettlebell ICT is a program under development by Geoff Neupert. Customers who had previously purchased Neupert's fitness programs were invited to beta test Kettlebell ICT for $9 so I decided to take the offer. The objective of the program is to reduce bodyfat while maintaining or even increasing strength at the same time. At the time I'd just recovered from my latest low back injury, so I had to make conservative weight choices for the snatch, goblet squat, and row. Even with the lighter than normal KB weights, I still lost 5 lbs. bodyweight, lost 3/4" off my waist, and gained overhead pressing strength. Honestly, I don't enjoy pushing my endurance as hard as this program demands, so I'm not sure when I'll do KB ICT again. The most likely occasion in which I'd do it again is after I'd just completed an isometric 6x6 block, and my double KB C+P rep max that is way over 10 for Easy Muscle, but can't do close to 5 reps with double KBs at the next weight up.
April-May: IsoMax 6x6 block
Best results were in the Overhead Press, which improved from around 103lbs to around 130lbs. Gains in the Zercher Lunge and Bicep Curl were more modest. The bar was set too low for the Zercher Lunge, which resulted in time and effort being wasted trying to squeeze myself under the bar and set up the body for productive training. The effort resulted in some unusual hip/glute soreness. Setting the bar one slot higher shifted the load more to the quadriceps, so the effort was spread more evenly betwen the thigh and hip/glute. The bar may have also been one slot too low for the Bicep Curl, as the abs were working much harder than the biceps.
May-July: Easy Muscle Schedule B block
I chose Schedule B with single 24kg KB Clean + Push Press and Goblet Squat. I thought I didn't have the mobility to press double KBs without irritating my shoulders so I chose to go with single KB. Also, I was really curious if push pressing the 24kg KB under this schedule would stimulate enough strength/muscle gains to press the 24kg KB outright after the end of the block. The answer was no. I still gained 0.5" in arm circumference from this block. Perhaps if I had higher rep maxes in the dips and pullups, I could have put in more volume on the calisthenics days and got more muscle gains.
The biggest mistake in this training block: Goblet squats with the 24kg KB held bottoms up. This caused damage to the elbows which would take months to recover from. Another mistake was not testing my double 16kg C+P rep max at the end of the IsoMax block. The test would have told me whether I had the mobility for double C+P in the first place. Then I would have at least considered the option of doing the block on Schedule A with double 16kg KBs. Another mistake was doing goblet squats with the 24kg KB held bottoms up - this resulted in golfer's elbow like soreness. Yet another mistake was going overboard with shoulder dislocates with resistance band and stick, which irritated my left shoulder.
At the end of this block, I tested my double 16kg C+P rep max. I did 7 reps safely, and could have done an 8th rep, but my lower body was fatigued enough that I didn't want to risk an accident. So my rep max was 8.
July-August: Chest Expander block
Because of how the shoulder and elbows were feeling, in addition to hearing about the new Rollon chest expander model, I decided to do a chest expander block, hoping this training would help my shoulder and elbows feel better. I did assisted pistol squats with rings on the in-between days to work my lower body. I observed strength gains in Overhand Vertical Pullapart, Back Press, and Sideways Extension, as measured by number of springs. This was probably carryover from the muscle and strength gains from the Easy Muscle block. I did not test my strength on the IsoMax to see if there was any carryover from the chest expander strengh gains. The reason is, towards the end of the Chest Expander training block, I suddently remembered I was only able to do 8 reps of double 16kg Clean + Press when I tested my rep max in that movement in late July. That experience let me know my lower body was lagging behind my upper body on the quest to progress to double KB C+P at weights heavier than double 16kg. That in turn led to my conclusion that doing sets of assisted pistol squats twice a week was probably not going to improve my lower body strength and conditioning as effectively as double 16kg KB cleans and squat as least twice a week. Thus I consider the chest expander experiment, this time around, to be an incomplete test.
Late August: Forced time off
COVID-19 forced a two-week pause in training - about a week of rest, then a week of P3 mobility and light KB suitcase carries because the inactivity had left my lower back vulnerable.
September: KB Strong! Foundation block
Foundation is one of the programs included in the Kettlebell Strong! anniversary bonus package. The objective is develop proficiency in 3 fundamental double KB movements - the double clean, double press, and double front squat. The idea here was to improve my double 16kg rep max from 8 to at least 10. Unfortunately, my left shoulder started slipping out of its socket by the 2nd week. I'm not sure if the cause was simply weakness of the shoulder girdle from inactivity, or wear and tear on the joint. In any case I decided to end the Foundation block and switch to IsoMax training. Overcoming isometrics has been a reliable way to train while easing joint pain at the same time.
September-October: IsoMax 6x6 block
Whenever I added muscle via a hypertrophy training block before starting a 6x6 block, I've enjoyed the best strength gains - as much as 30% increase in force output. However, before this particular 6x6 block, I did not add muscle muscle mass, and in fact may have lost muscle mass back in August when I was sick with COVID-19. Thus I wasn't expecting significant strength gains. What I could expect from this block, at best, was improvement in how my joints feel. I'd thought about putting in at least 6 weeks of 6x6, but at the end of the 4th week, I retested my double 16kg kettlebell Clean+Press repetition max on a whim. The left shoulder not feeling like it'd slip out of its socket made me feel confident enough to attempt another double KB C+P based training block. By the end of this block, I observed minimal gains in my overhead press and Zercher lunge. I started feeling uncomfortable tingling sensations during my reverse curl reps, so I eventually switched to drag curl. I was just trying to pull with as much force as I could without irritating the elbows. No gains of note there.
October-December: Easy Muscle Schedule A block
My double 16kg KB clean + press rep max was still 7, short of the recommended 10. I felt however I could get away with it because I wouldn't be asked to do 7-rep sets for the first 4 weeks of Easy Muscle A. I figured 4 weeks was sufficient time to improve my strength and conditioning enough to handle the 7-rep sets starting week 5. It worked out pretty well for me. By the end of this block, the circumference of my arms were back to where they were in July. I tested my overhead press 1-rep max on the IsoMax and scored about 120 lbs. which is quite an improvement from my tested 107 lb. 1-rep max back in September. My Zercher lunge 1-rep max went up about 8 lbs. despite double KB C+P being the only exercise working the legs for this Easy Muscle A block. My drag curl 1-rep max was a more modest 91 lbs. but being able to pull with that much force without irritating the elbows is pretty good for me.
In summary, a training block focusing on double KB Clean + Press for building muscle (hypertrophy), followed by a training block focusing on overcoming isometrics on the IsoMax for increasing force output (strength), followed by another double KB focused block, and so on; continued in 2024 to be an effective strategy for progressing in strength and muscle development. There might be a better time to do clean + push press with a 24kg KB but this year was not the year. This was also not the year to train with the steel string chest expander.
Kettlebell ICT is a program under development by Geoff Neupert. Customers who had previously purchased Neupert's fitness programs were invited to beta test Kettlebell ICT for $9 so I decided to take the offer. The objective of the program is to reduce bodyfat while maintaining or even increasing strength at the same time. At the time I'd just recovered from my latest low back injury, so I had to make conservative weight choices for the snatch, goblet squat, and row. Even with the lighter than normal KB weights, I still lost 5 lbs. bodyweight, lost 3/4" off my waist, and gained overhead pressing strength. Honestly, I don't enjoy pushing my endurance as hard as this program demands, so I'm not sure when I'll do KB ICT again. The most likely occasion in which I'd do it again is after I'd just completed an isometric 6x6 block, and my double KB C+P rep max that is way over 10 for Easy Muscle, but can't do close to 5 reps with double KBs at the next weight up.
April-May: IsoMax 6x6 block
Best results were in the Overhead Press, which improved from around 103lbs to around 130lbs. Gains in the Zercher Lunge and Bicep Curl were more modest. The bar was set too low for the Zercher Lunge, which resulted in time and effort being wasted trying to squeeze myself under the bar and set up the body for productive training. The effort resulted in some unusual hip/glute soreness. Setting the bar one slot higher shifted the load more to the quadriceps, so the effort was spread more evenly betwen the thigh and hip/glute. The bar may have also been one slot too low for the Bicep Curl, as the abs were working much harder than the biceps.
May-July: Easy Muscle Schedule B block
I chose Schedule B with single 24kg KB Clean + Push Press and Goblet Squat. I thought I didn't have the mobility to press double KBs without irritating my shoulders so I chose to go with single KB. Also, I was really curious if push pressing the 24kg KB under this schedule would stimulate enough strength/muscle gains to press the 24kg KB outright after the end of the block. The answer was no. I still gained 0.5" in arm circumference from this block. Perhaps if I had higher rep maxes in the dips and pullups, I could have put in more volume on the calisthenics days and got more muscle gains.
The biggest mistake in this training block: Goblet squats with the 24kg KB held bottoms up. This caused damage to the elbows which would take months to recover from. Another mistake was not testing my double 16kg C+P rep max at the end of the IsoMax block. The test would have told me whether I had the mobility for double C+P in the first place. Then I would have at least considered the option of doing the block on Schedule A with double 16kg KBs. Another mistake was doing goblet squats with the 24kg KB held bottoms up - this resulted in golfer's elbow like soreness. Yet another mistake was going overboard with shoulder dislocates with resistance band and stick, which irritated my left shoulder.
At the end of this block, I tested my double 16kg C+P rep max. I did 7 reps safely, and could have done an 8th rep, but my lower body was fatigued enough that I didn't want to risk an accident. So my rep max was 8.
July-August: Chest Expander block
Because of how the shoulder and elbows were feeling, in addition to hearing about the new Rollon chest expander model, I decided to do a chest expander block, hoping this training would help my shoulder and elbows feel better. I did assisted pistol squats with rings on the in-between days to work my lower body. I observed strength gains in Overhand Vertical Pullapart, Back Press, and Sideways Extension, as measured by number of springs. This was probably carryover from the muscle and strength gains from the Easy Muscle block. I did not test my strength on the IsoMax to see if there was any carryover from the chest expander strengh gains. The reason is, towards the end of the Chest Expander training block, I suddently remembered I was only able to do 8 reps of double 16kg Clean + Press when I tested my rep max in that movement in late July. That experience let me know my lower body was lagging behind my upper body on the quest to progress to double KB C+P at weights heavier than double 16kg. That in turn led to my conclusion that doing sets of assisted pistol squats twice a week was probably not going to improve my lower body strength and conditioning as effectively as double 16kg KB cleans and squat as least twice a week. Thus I consider the chest expander experiment, this time around, to be an incomplete test.
Late August: Forced time off
COVID-19 forced a two-week pause in training - about a week of rest, then a week of P3 mobility and light KB suitcase carries because the inactivity had left my lower back vulnerable.
September: KB Strong! Foundation block
Foundation is one of the programs included in the Kettlebell Strong! anniversary bonus package. The objective is develop proficiency in 3 fundamental double KB movements - the double clean, double press, and double front squat. The idea here was to improve my double 16kg rep max from 8 to at least 10. Unfortunately, my left shoulder started slipping out of its socket by the 2nd week. I'm not sure if the cause was simply weakness of the shoulder girdle from inactivity, or wear and tear on the joint. In any case I decided to end the Foundation block and switch to IsoMax training. Overcoming isometrics has been a reliable way to train while easing joint pain at the same time.
September-October: IsoMax 6x6 block
Whenever I added muscle via a hypertrophy training block before starting a 6x6 block, I've enjoyed the best strength gains - as much as 30% increase in force output. However, before this particular 6x6 block, I did not add muscle muscle mass, and in fact may have lost muscle mass back in August when I was sick with COVID-19. Thus I wasn't expecting significant strength gains. What I could expect from this block, at best, was improvement in how my joints feel. I'd thought about putting in at least 6 weeks of 6x6, but at the end of the 4th week, I retested my double 16kg kettlebell Clean+Press repetition max on a whim. The left shoulder not feeling like it'd slip out of its socket made me feel confident enough to attempt another double KB C+P based training block. By the end of this block, I observed minimal gains in my overhead press and Zercher lunge. I started feeling uncomfortable tingling sensations during my reverse curl reps, so I eventually switched to drag curl. I was just trying to pull with as much force as I could without irritating the elbows. No gains of note there.
October-December: Easy Muscle Schedule A block
My double 16kg KB clean + press rep max was still 7, short of the recommended 10. I felt however I could get away with it because I wouldn't be asked to do 7-rep sets for the first 4 weeks of Easy Muscle A. I figured 4 weeks was sufficient time to improve my strength and conditioning enough to handle the 7-rep sets starting week 5. It worked out pretty well for me. By the end of this block, the circumference of my arms were back to where they were in July. I tested my overhead press 1-rep max on the IsoMax and scored about 120 lbs. which is quite an improvement from my tested 107 lb. 1-rep max back in September. My Zercher lunge 1-rep max went up about 8 lbs. despite double KB C+P being the only exercise working the legs for this Easy Muscle A block. My drag curl 1-rep max was a more modest 91 lbs. but being able to pull with that much force without irritating the elbows is pretty good for me.
In summary, a training block focusing on double KB Clean + Press for building muscle (hypertrophy), followed by a training block focusing on overcoming isometrics on the IsoMax for increasing force output (strength), followed by another double KB focused block, and so on; continued in 2024 to be an effective strategy for progressing in strength and muscle development. There might be a better time to do clean + push press with a 24kg KB but this year was not the year. This was also not the year to train with the steel string chest expander.
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