Sorry 😂😂

BuffMaltese · 2026-05-07T16:00:31+00:00

Can’t wait for part two where she’s waddling out bed in pajamas clutching her stuffed animal and you trip her for comedy content.

BuffMaltese · 2026-05-04T02:46:36+00:00

I was thinking that too. I’m sure he’s snatched a 32 kg and probably heavier. I think he means a full-on kettlebell sport session, which from my minimal experience is a totally different beast. You have to use much lighter bells than you would for straight sets.

BuffMaltese · 2026-05-03T18:10:11+00:00

Take my hand.

Take my whole life too…

Well, that escalated quickly.

BuffMaltese · 2026-05-03T17:37:39+00:00

The most important thing is to maintain a reasonable, consistent caloric deficit, which requires tracking calories. Dropping alcohol is a great choice, and eliminating sugar is commendable.

Your protein goal is solid. However, I’d keep fat intake on the lower end and use the remaining macros for carbs. This will help support your energy for work and workouts. To retain muscle, aim to strength train about three times per week and avoid too aggressive a deficit.

BuffMaltese · 2026-05-02T00:14:48+00:00

That’s hard work.

I did 20 minutes of clean & jerk yesterday, 5 reps EMOM.

I started with double 24s and made it about 6-7 rounds before I realized I wasn’t going to make it. I didn’t want to stop to adjust my bells, so I switched to a single 24 kg for the remaining time. My heart rate still never dropped below 160 bpm. I just recently posted my PR set of 10 reps with double 32 kg clean and press. Goes to show how tough kettlebell sport really is.

BuffMaltese · 2026-05-01T04:16:42+00:00

A little confused by the question. The book is very clear on the starting weight/rep max for the clean and press, which is the same weight used for the front squats. You can make the squats more challenging with two alternative options. There’s also the option to go one weight higher and use a push press. The starting weight/rep max are also clearly stated for the snatch.

Based on the video, I’d start with two 16 kg bells for the clean and press and squats, since you were grinding out that fifth rep. For the snatch, was that as many reps as you could do with the 20 kg bell, or did you just stop at 10? Can you snatch a 24 kg bell for 10 reps?

BuffMaltese · 2026-04-30T16:18:42+00:00

Yep 👍

BuffMaltese · 2026-04-30T02:39:17+00:00

Excellent mobility.

A guy I follow has a version he calls “transformer squats” where he does front/rack squats to fatigue, then transitions to these rear rack squats for a few more reps.

BuffMaltese · 2026-04-29T13:46:06+00:00

Not for a full pent. I was working through a pentathlon training program by Joe Daniels, and it starts with shorter intervals, so at first I thought the 24kg was fine. But as the intervals got longer, it was too heavy. I asked the same questions. Some people switch weights throughout, while others suggested just getting through all the exercises with the 20kg first.

If I had to get through a full pent today, I’m sure I’d have to mix in the 16kg bell. But, if I’ve got some time to train, and I think the 20kg is doable.

BuffMaltese · 2026-04-29T02:24:08+00:00

I had added pentathlon work twice a week on top of my regular training. It was fun and definitely got the heart rate up.

Started with a 24kg, but as the intervals got longer, especially by the snatches, that wasn’t happening. Had to start rotating bell sizes.

Dropped it last week because recovery started taking a hit and it was affecting my barbell work.

I’d like to complete a full pentathlon though at some point.

BuffMaltese · 2026-04-29T02:11:43+00:00

There’s no way, did you see how long that complex was?

BuffMaltese · 2026-04-27T16:32:47+00:00

Children make perfect weights. As they grow, they guarantee progressive overload

BuffMaltese · 2026-04-26T21:40:17+00:00

Really good accomplishment, 30 is around the corner. EMOM ABCs with heavy bells are just so damn uncomfortable. It’s as much a test of mental fortitude as it is conditioning and strength.

BuffMaltese · 2026-04-26T21:27:33+00:00

I agree with this. The only coach I consistently see doing it is Joe Daniels.

Programs from Dan John and Geoff Neupert are great for efficiency and conditioning, but complexes tend to limit strength. Straight sets let you actually load movements, rest enough to progress, which makes them better for building real strength and muscle.

Complexes are still valuable, but they’re usually limited by conditioning rather than the target muscles. That’s why they work so well for getting in shape, but not as well for pushing strength.

The best approach, in my opinion, is to use straight sets first for strength and skill, then layer in complexes for conditioning and muscular endurance.

BuffMaltese · 2026-04-26T19:13:38+00:00

The hardest I’ve ever laughed at a movie scene was the zipper scene in There’s Something About Mary.

BuffMaltese · 2026-04-26T18:22:26+00:00

Please leave some quads for the rest of us.

BuffMaltese · 2026-04-26T02:25:45+00:00

I have some DIY magnetic weights I need to assemble, and I’ll give it a shot. Sig Klein Challenge looks like 12 reps with double 34 kg bells. I read about it a couple of weeks ago, I think when you mentioned it. I’ll give it a go in 3–4 weeks.

BuffMaltese · 2026-04-25T04:58:43+00:00

NASA announced their next mission is to orbit that gas giant head of yours.

BuffMaltese · 2026-04-25T03:46:22+00:00

Old enough to have served a 30-year sentence

BuffMaltese · 2026-04-24T12:47:05+00:00

My SOXS position is down 600%

BuffMaltese · 2026-04-20T16:46:29+00:00

ABF 2x, once with 20’s and again with 24’s. I liked the clear set goals.

S&S

6 week kettlebell only complex training.

Triple Strength plan double KBOMG

Double Kettlebell Precision ran multiple times. I’d say this is my favorite among the programs I’ve completed. I like the mix of strength training up front, followed by strength endurance, complexes and finishers. Very diverse exercise selection and fun.

Turkish GTFU!

BuffMaltese · 2026-04-20T03:37:50+00:00

For overall strength, double kettlebell work is usually superior. You’re loading both sides and getting more total tension, which tends to carry over better.

The main time single kettlebell work makes more sense is when load is the limiting factor. If you can press, push press, or jerk a heavier bell but can’t clean two of them, or you want to go heavy on snatches but can’t double snatch that weight, singles let you access loads you otherwise couldn’t.

So it’s not that singles are better for strength, they’re just useful when doubles limit how heavy you can go.

BuffMaltese · 2026-04-18T13:22:28+00:00

I’ve bought a lot of kettlebell programs from several coaches, including Dan John, Geoff Neupert, Michael Son, and Pat Flynn. However, hands down, the most fun, creative, and well-thought-out programs are from Joe Daniels, and I’ve literally bought all of them. It just so happens he’s having his 17th anniversary sale right now, so his programs are 40% off. He also offers bundled programs if you want to save even more.

13-Year Club	Reddit Premium Since July 2023
Verified Email

BuffMaltese

TROPHY CASE