5x5 Kettlebell Challenge

I stumbled across a guy called Mike Mahler on the Internet; Mike seemed to be the only out there talking about using kettlebells to gain size and strength, the idea really appealed to me for a number of reasons.

I have the equipment – always a good start! , I have two 16kg (35 pound) kettlebells and a pullup bar, I was toying around the idea of buying a Olympic bar to start a strength programme with but the cost is huge to me and the missus would kill me for having it in the house.

I really like minimalist programmes, anything with too many numbers and my head spins, this I can do.

I have never really spent the time to develop solid foundations on a few core exercises; I have jumped from doing CrossFit to playing around doing my own thing, now is the time I think to go back to basics and begin anew

I like the fact that the programme was out there for free and I can look at it and just do it.

The workouts look like this.

Mon

A1 Double Military Press
A2 Kb Pullup ( I will be doing regular pull-ups as I’m strong enough….yet)

B1 Double Front squat
B2 Double swing

Double Windmill 5x5 l&r

(Do A-1 and A-2 back to back. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets)

Wed

A1 Double floor press
A2 Double bent over row

B1 Double Front squat
B2 Double Snatch

TGU 5x5 l&r




Fri

A1 Double seated military press
A2 Pullup

B1 Double Front squat
B2 Double swing

Guard sit up 5x5 l&r

I tried Wednesdays workout and it was o.k, leg portion was fairly tough, especially double snatches, I also timed it and it came in at around 35 minutes which for me is brilliant as I have new born, a 3 year old and a job, finished the workout with 2x16kg farmers runs of about 200mtr, this started off a sprint and turned into a hobble! , Will maybe tack these onto the programme as well.

So here’s the plan 4 weeks of 5x5 with the above workouts, eat like a horse and see what happens.

Some other things –

I will be taking some before and after shots for motivation, improved body composition would be a nice bonus from these workouts, I haven’t been able to do any proper pre tests to see if there was definitely an improvement in strength, I know my max deadlift used to 155 ish so might try that or a CrossFit Total.

I was planning on doing body measurements but thinking about it the measurement would have to be in exactly the same place after the 4 weeks or I get a screwed result so I opted for just the one around the waist at the belly button, lets hope my belly button doesn’t move!

I have roped my training partner into this as well so will be interesting to see how he gets on.

Dietary wise I need to get a lock on, there’s a lot of misinformation out there when it comes to gaining size and strength, any advice would be useful.

Supplement wise all I will be using is whey protein; caffeine, multi vitamin, flax seed and I might also purchase a meal replacement to up the calories and protein levels.

So 4 weeks starting on the 7 Sept 09, measurements and pictures to follow soon.

One last thing If I turn into a pussy and miss a workout and blame it on man flu, I should be punished, please think of suitable forfeits should this occur. Thanks.


BUSTER