I'm currently on Week 3 of the ABF using double 20kg kettlebells. Yesterday was my first day and I ended up with 39 presses.
I couldn’t find specific rep range recommendations for Week 3 in the book, so I just increased my total presses from 30 reps in Weeks 1 & 2. I was doing rounds of 2-3-5, but by the last few rounds I could barely hit 5 reps. It felt pretty brutal toward the end, can't imagine doing 100 reps of this!
Dan John mentions in the book that you can do higher reps if your goal is more muscle growth. I also have single 14kg and 16kg bells, and I can add 2kg to the 14kg to make a pair of 16kg.
My questions:
- Is double 20kg too heavy for me?
- Should I drop down to double 16kg and aim for something like 2-3-5-10 rounds (higher total reps), or keep grinding with the 20kg using lower reps (2-3-5)?
I’m mainly training for body recomp (wanna get down to 12% bf and also gain muscle), so I’d like a good mix of strength and hypertrophy. I'm 5"8 (174cm), 158lbs (72kg). I'm also adding push-ups/rows/core at the end of the workout.
Thanks for the feedback!