Kettlebell Muscle!

2012 was a solid year for training!  Considering I lost about 2 months total to rehabbing injuries I am pretty happy with where I am at as the year ends.  The past month has been particularly gratifying because I have been adopting some bodybuilding/powerlifting principles such as longer rest periods and lower rep schemes.  It feels like I have put on some muscle training this way and I am looking forward to more of this kind of training in 2013.  The conditioning work I am doing is definitely working, my resting heart rate was 42 when I had it checked at a recent dr. appt.  I credit high-repetition kettlebell snatching and swinging for making my heart so strong. 

Here's a brag pic to close the year out - 42 years old, 5'9", 165 pounds, under 10% bodyfat.

For 2013 I simply want to keep building strength and muscle while keeping my body fat low.  I do have a few specific goals:

Kettlebell snatch for 100 reps in 5 minutes with the 24 kg bell. (so far only done with the 16kg bell)

Kettlebell Military Press a pair of 24 kg bells for 3 strict sets of 5 (so far my best is the pair of 40's for 7 sets of 5 - I still need to buy a 2nd 24 kg bell lol)

I also want to make it a point to buy an Olympic bar and bench because I want to start deadlifting and bench pressing.  I've avoided these 2 lifts for different reasons.  I have not done the bench press or "the d-bag" press as I like to call it, since my early 20's.  Strength coach Dan Jon has me convinced I can add it to my routine and not be a d-bag.  I need a horizontal press in my workout and the bench will fill this purpose.  The deadlift I avoided because of my "bad" back.  I say "bad" because I have a feeling there is much more "bad" about my deadlift technique then my actual lower back.  I think the past few years of kettlebell training has me ready to safely attack the DL.  At least now I understand the the deadlift is hip driven and should leave the lower back alone if I do it right.  And if kb swinging has taught me anything it is how to load my hips properly to pick up something heavy!

  Happy New Year friends!