Background: I am a short woman and (I guess) an intermediate lifter. I've started kettlebells in 2020 and I've been doing S&S for 1.5 years (progressed to 28 kg swings and 24 kg TGU and then hit the ceiling). Then I tried and dropped RoP because my press wasn't improving fast enough. Then life happened and a had a few breaks from kettlebells. Now I am interested in pressing again.
Program: I've selected DFW due to its strict 30 min time limit per session (as heavy S&S sessions were eating a lot of my time). I liked the "autoregulation" concept because I could go in my own pace. I felt that other programs ramp up the rep/set count too quickly since they are designed for men.
Diet: No significant changes to the diet except trying to eat like an adult (more veg, less junk food) and having 1 protein drink a day.
Progression: I've plotted the total moved weight per session. Over the course of one month I was able to double my total volume. On the week 4 I was doing 70% more C+P and 73% more FSQ than on the week 1. They were some days when I pushed myself pretty hard, but never to the point of technical failure. I was never bored. Despite having only two movements, the program always felt interesting due to rep scheme variety. It was fun and I was happy to be progressing so fast!
Numbers:
Program: I've selected DFW due to its strict 30 min time limit per session (as heavy S&S sessions were eating a lot of my time). I liked the "autoregulation" concept because I could go in my own pace. I felt that other programs ramp up the rep/set count too quickly since they are designed for men.
Diet: No significant changes to the diet except trying to eat like an adult (more veg, less junk food) and having 1 protein drink a day.
Progression: I've plotted the total moved weight per session. Over the course of one month I was able to double my total volume. On the week 4 I was doing 70% more C+P and 73% more FSQ than on the week 1. They were some days when I pushed myself pretty hard, but never to the point of technical failure. I was never bored. Despite having only two movements, the program always felt interesting due to rep scheme variety. It was fun and I was happy to be progressing so fast!
Numbers:
- Bodyweight 60 kg --> 59 kg at 161 cm
- Pull-ups 8 --> 9
- Pistols 1 --> 3 (only left side, right side lacks mobility)
- Overhead press 2x12kg 5 --> 7
- Overhead press 2x14kg 0 --> 1