Read Pavel‘s new book, Kettlebell: Simple & Sinister, his first one under the StrongFirst name, three times actually. Per usual with his writing style it gets me pumped and wanting to press a cow overhead and push over a car. I was already motivated after the last self-assessment when my body fat went over 16%. Then I got stricter on my diet, except for Christmas week, I cheated until the 26th; I jumped into a Kettlebell circuit program until I saw that this book was out and after reading it I couldn’t wait till the next cycle.
Two and a half weeks in I started S&S’s Program Minimum Remastered with its hip and shoulder mobility drills at the beginning, which take me between 7-9 minutes. Then it’s time to swing a Kettlebell followed by Turkish Get-Ups for 6 days out of a week. That’s two changes to the old PM. I started with the recommended 50 two-handed swings with my 53lb/24kg Kettlebell with the intention to use the 44lb/20kg ‘bell for my Get-Ups. It didn’t move hardly at all and I’ve stood up under the 24kg ‘bell. I could see how it was sinister already and I hadn’t even worked up to the 100 one-handed swings yet. I humbly picked up the 30lb Kettlebell for my TGU’s.
When this posts I’ll be up to 80 two-handed swings and alternating the 30 and 44lb Kettlebell for the Get-Ups. So what’s all this done for me physically…
Body Composition (inches)
Body Part Before After -/+
Neck 14.4 14 -0.4
Shoulders 44.5 44.75 +.25
Chest 38.50 38.50 o
Waist 33.4 34 +0.6
Biceps 12.75 12.62 -0.125
Forearms 10.97 11.12 +0.15
Thighs 22.25 22.75 +0.50
Calves 14 14 0
Weight 159.2 lbs 160.6 +1.4
Body Fat % 16.7% 18.6% +1.9%
Lean Body Mass 132.7lbs 130.8 -1.9lbs
A few increases where I don’t want them in the waist, weight and body fat areas. I sabotaged myself on that one with all the sweets I ate towards the end. To fix that, I’m dropping carbs under 100grams a day to hit optimum fat burning. Lean mass dropped, I’m guessing that’s from the neck area alone. The Get-Ups get credit for the musculature increase in my shoulders. The Swings get the credit for the more musculature in the thighs and forearms.
Wasn’t what I wanted, good gains considering the short time on S&S, the losses are my fault with diet. It’ll be fixed by the next one on February 10.