GOMAD Ketllebell Experiment

[Subvert]

I've decided to start following GOMAD just to see how well it works with a heavy kettlebell program. I've put together a workout for the next 8 weeks, based on Strong Lifts 5x5, to use alongside it. I know that Mehdi makes it clear over and over again in the e-book that Strong Lifts is a barbell only workout, but I only have kettlebells, and Strong Lifts is very similar to a number of other kettlebell workouts I've used in the past. As long as the weight is heavy, using double bells, with an increase in the amount of weight used each session, I don't really see how it can't have positive results.

Anyway, like the title says, it's an experiment. So, here's the workout plan:

Workout A

Double front squat 5x5
Double floor press 5x5
Double cleans 5x5
Push ups 3xF
Reverse crunches 3x12

Workout B

Double front squat 5x5
Double military press 5x5
Deadlift 1x5
Pull ups/chins 3xF
Prone bridges 3x30

I might add in some heavy double swings at the end, I'll see how it feels.

Height: 1m 77
Starting weight: 74kg
Bodyfat: 12.7%

I'll log in weekly with my progress.

[mjh]

How heavy are your kettlebells?

[ricepower]

The problem here is that 5x5 training methodology used in strong lifts relies heavily on progressive loading.

Kettlebell training is a whole different 'kettle' of fish!

I think it might be better to use a well respected existing heavy kettle bell programme instead of a frankenstein version using methodology which is heavily pinned on the idea of a barbell, and adding weight to it regularly and consistently.

If you are using kettlebells, do something designed for kettlebells.

[Subvert]

I'm using mostly double 35s, 32s and 27s (the 27s are actually 24s with 3kg ankle weights attached, the 35s are 32s with the same ankle weights). When I can't continue the set with the 32s, I finish the set with the 27s. That way, I can always try to get one more rep withthe 32s before starting with the 27s. I count the total weight moved at the end of each workout rather than how many reps I did with a specified weight.

I use the 35s/32s for double floor presses, the 32s/27s for double front squats and the 24s/20s for double military presses.

For example, on my last squat workout I moved a total of 1480kg in 5 sets of 5. Today, I got 1490kg. That was a difference of just one rep using the heavier weights. Next time I'll shoot for 1500kg, and so on.

Ricepower, I've tried so many KB specific workouts in the past, and seem to be stuck now in a place where my strength is no longer improving. The Return of the Kettlebell! workout requires the use of very heavy bells (starting at 32kg) for overhead pressing, and that you can do a single military press with half your own body weight. This is where I'm stuck. In Enter the Kettlebell! the aim is to reach the point where you can press half your body weight, but doesn't build muscle. I can press the 24kg 200 times in an hour, but can barely get one decent rep with the 32.

The workout I'm using now is very similar to one designed by Mike Mahler, for gaining both size and strength. Hopefully getting stronger in the squat double floor press will push me through my plateau!

Complicated, I know, but it's just for 8 weeks.

[Subvert]

5 days since I started GOMAD and 2 days of training, I've found that I really have to rush to finish my workouts in under an hour.

The example in the book says that taking a 1 minute break between sets adds up to 20 minutes of rest, the exercises themselves taking 3 minutes (each?) to complete. This leaves 10 minutes at the end for push ups and ab work. So far so good. However, if we follow this example but take 5 minutes rest, that's 100 minutes of rest before we even start the exercises! Did I miss something?

Therefore, I've had to rethink my workout plan a little. No big problem, as this is an experiment to see if GOMAD works with a kettlebell program, not if kettlebells work for Strong Lifts 5x5. To avoid cutting out exercises and workout volume, I'm going to superset 2 exercises at a time, which basically gives me one of Mike Mahler's 5x5 strength and size programs. e.g.

Workout A

A1 Double front squat
A2 Double cleans
B1 Double floor press
B2 Double bent-over rows
Reverse crunches 3x12

Workout B

A1 Double front squat
A2 Double swing
B1 Double military press
B2 Pull ups/chins Renegade rows
Prone bridges 3x30secs

I'll see how it goes.

[Subvert]

Week 1

Well, I woke up this morning, weighed myself and measured my body fat:

Body weight: 77kg
Body fat: 12.7%

Just 7 days after starting, and my weight is up 3kg, or 6.6lbs! On top of that, my body fat is still the same as it was last week!

I always weigh myself at the same time, wearing the same shorts, under the same conditions, so I'm pretty sure that these results are pretty accurate. I'm wasn't too surprised about the amount of weight I'd gained, as I can already feel my jeans are tighter around my thighs, and my chest definately looks heavier, but I had expected my body fat to have also gone up, at least a little. I use Accu-measure body fat calipers, and the results they give are usually constant (although they are getting a little old now), and the digital scales I use are also very good.

All this in someone who's been training hard for at least the last 5 years with pretty poor gains in muscle mass. Lets's hope the results keep coming.

What have I noticed during the first week?

Good points: It's a very easy diet to follow, if you like milk.

Bad points: Even as a regular milk drinker, I was surprised at how much drinking this amount affects my stomach. Best not stray too far from the men's room! Also, drinking so much milk does leave you feeling full most of the time, so it can be an effort to sit down and eat enough in your regular meals. Hopefully both of these are things that will get better over the next few weeks.

Oh, one last thing. My right shoulder has been playing up for the last month or so, but I thought this was going to be okay just doing military presses just once a week. Not so. Overhead movements are still pretty painful, so instead I'm just doing extra floor presses until it gets better. I'll probably do alternating (or even one arm) floor presses on the mil press days, using a heavier weight than on the double floor press days.

[Subvert]

Week 2

Body weight: 78.6kg
Body fat: 15.2%

The increase in body fat seems to have caught up with me this week! I'm not too happy with the way my calipers are working, they sometimes to stick and give completely random readings, and the "click" that indicates the correct reading is difficult to hear. I think it's about time I invested in a new pair, just to make sure the readings I'm getting are as accurate as possible.

Other than that, things have been much easier, my stomach seems to be getting used to drinking so much milk and my workouts are getting constantly stronger. I also started taking creatine monohydrate agin this morning for the first time in a couple of years. The first time time I ever took it, I got great results, then the next time not so great. With such a long break since the last time, it will be interesting to see how it affects me.

[Subvert]

Week 3

Body weight: 79.2kg
Body fat: 16.2%

Things seem to have slowed down a bit, with less than 1kg gained last week. Body fat is going up, too, which I don't like but is part of the process. Maybe if you do this diet with a heavy barbell program the fat gains are less.

Creatine seems to be helping with recovery between sets, but thats about it. I'm taking it easy this week, as I've already blasted through a lot of goals I had for my workout program and I still have 5 weeks to go! Just some swings and stretching, so I'll probably be drinking 3 litres of milk a day this week instead of 4 to compensate.