Still not sure what the forum policy is on linking to other sites, but I would recommend the Moving Target Kettlebell Complex and corresponding extended training programs.
It states you need 2 kettlebells, but one is fine. You can make 1 kettlebell weight last weeks.
This is literally hoping to die.
Known in many circles as suicidal ideation.
This looks quite fun- if I’m only using 1 kb, should I do it unilaterally?
I have 1 25lb KB and 1 45lb KB and dumbells that I can adjust to 32lbs and 37lbs.
I can press the 25lb for 25 and the 32 for 8, can’t press the 45 and haven’t tried 37.
All weights are probably too light for low rep bilateral squats considering I can do 6 pistols/side w/ the 45
What do I do after 4-6 weeks?
What other accessories/conditioning do you do?
I’m responding to let you know that I’ll answer in more detail later, I’m just at work right now.
While I think about it, and to pull a few different strands from different threads together, one of my key indicators for “How well am I doing? Am I operating from a position of strength or do I need to look after myself more?” Is my eagerness to learn new things, to listen to new music, to experience novelty. I’m not saying that will necessarily be a truth for you, but a little introspection (as @kdjohn was talking about) will help you figure out these signs for yourself
based on your latest post in pwn’s log, looks like you’re doing pretty well!
I wish I had more recommendations, but as someone who’s loved history since primary school, the stuff/channels I find interesting would probably put most people to sleep 
Personally, I always like learning new things and have never liked novelty, so it wouldn’t be an indicator for me.
I think a rough ratio of (“how stressed I feel”/ how many potential stressors I have) is my preferred indicator
I may have missed it. Do you know what you did that hurt it?
honestly idk. I’ve been doing quite a few swings, cleans and snatches and yesterday it just felt off.
Noticed that it was purplish, tight and slightly swollen
Strange. I feel like I’ve had that happen before, as well, but it would have been a long time ago and I can’t remember specifics. The only similar thing I can actually remember is jamming my thumb playing basketball a couple years ago, where my thumb turned purple, but it doesn’t sound like that’s what happened to you.
With everything people have been trying to teach you, would it not be better to omit the 6 weeks linear program?
By the time I get access to a barbell, it’ll be over a year since I’ve done squat bench deadlift, so I’m very deconditioned but also in a position to make “newbie gains”
I feel as if your response is just the justification as to how you arrived at the idea initially. It does not outline why, despite talks of moderation, you opt for that approach. I asked the question in the context of what people have been trying to teach you and I don’t feel as if your response has the same context at all.
Deconditioned maybe, but if you can progress with less maximal weights that’s putting less stress on your body. If you make it four weeks into the linear program and then get injured as a result of hiking training volume and intensity up, how would you feel?
All right, buckle up, this is gonna be a long ride.
Yes. There won’t really be another way to do it without 2 bells. You’re going to use DBs, however, because you don’t have the ability to use anything else for this, really.
The Basics
The basic structure for the complex is thus:
That’s the entire workout. Done. I’ve done it before, and it’s an ass-kicker.
Now obviously, we can’t just repeat that same thing over and over, we need some…
Progression
The progression here works by adding reps. Progressive overload can be achieved in a lot of ways, this particular program is geared toward accumulating reps for volume to build strength.
The progression looks like this:
As you can see, you start by adding reps to the lowest “ladder” rung first, for all exercises in the complex, until you hit 5 across the board. Then, you reset the ladder numbers back to square 1, however the 5 becomes 6, and you build back up to there.
You’ll have heavy and light days, represented by the bold and neutral in the above image. This allows you to have days where you’re pushing it a bit more, and days where you get to dial it back and focus on ingraining good movement patterns and quality, snappy reps. Because you alternate heavy and light days, some weeks will have 2 heavy days and 1 light, and vice versa the next.
Your heavy days will use your 37lb DB (providing you can press it for at least 6 reps?), and your light days will use the 32lb DB.
The only change we’re making to this schedule is adding a GPP day, which I’ll get to later.
Now, I know what you’re thinking, “But if I’m not pushing, I’m not building!” WRONG! Strength is a neurological adaptation. You can build strength through submaximal reps, because you’re training your nervous system to own a movement pattern.
Muscle building will be handled by the amount of volume your accumulating through repeated reps.
Rest Periods
This is important: the rest periods are a 1:1 ratio with your work periods. Time your sets — the amount of time it takes you to do each complex on both left and right — and use that EXACT number for your rest period. They may vary, and that’s fine. If doing it on the left and right on one set takes you 90 seconds, you rest 90 seconds. If it takes 100 seconds, you rest 100 seconds. Got it?
But I Want To Add Ex—
NOPE. BIG FAT FUCKING NOPE.
The ONLY thing we’re gonna add to this program is one — ONE — day of GPP. This will be somewhat strictly structured to help stop you from going bananas.
You’re gonna do 20 minutes MAX of moderate aerobic activity. Good options are:
I don’t wanna see any weird-ass shit on these days. No stupid CF WODs, or maxing your burpee count for 20 min straight, or whacked out interval garbage. This is strictly for building an aerobic capacity to assist in your complexes.
The other two things you’ll be doing are back work and abs. I know you hate them, and that’s why you’re doing them. It’s only 1 day a week, so suck it up.
The protocol will be whatever back or ab exercise you want, done for 10 minutes each, in 30 second work/rest intervals. So 30 seconds continuous, SUBMAX, back work, then rest 30 seconds, repeat for 10 minutes. Same for abs.
I don’t care what order you do them in. You could do back work first, then aerobic work, then abs, or reserve that, or get the back and abs out of the way then fo aerobic work. It doesn’t matter. Just get it done.
This GPP work will always be done ONCE a week, following your light day. If it’s a week where you have 2 light days, pick which one you want to follow with GPP the next day. But again, ONCE A WEEK.
Rest Days
You will always have a rest day between training days, except when a GPP day is following a light day. That’s the only time you train two days in a row.
The only activity I want you doing on your rest days is maybe some light stretching or yoga, or a short walk around the block at a glacial pace after a meal. Otherwise, use your rest days to train parts of yourself ASIDE from the physical. Spend time with your family, learn a new skill, read, watch movies, just generally chill the fuck out.
Diet
You should track your diet on here too. It’ll be good accountability for you. Plus it’ll help the smart dudes see if diet and shitty moods or bad training days are linked.
Questions
Trust me, you’ll get enough leg stimulation with this. Remember, we’re keeping total intensity down, but bringing volume up. The two are inversely proportionate, and you’ve been trying to dip into both buckets for a long time. We need to change that.
Strength can be built through volume. Again, minimum effective dose for maximum results. In this case, the intensity is minimized and the volume is achieving results.
We’re not even gonna go there until you get through this without turning it into a circus act.
During the complex days? Absolutely NOTHING. They will get your heart rate up, trust me. On the ONE SINGLE GPP day? Only what I outlined above.
Thank you so much! This looks very fun!
I will finish up this week as planned then get started next week.
I actually think you should rest the remainder of the week. Maybe some light activity, but use the next few days to just chill and wipe the slate clean for something new.
Thought I’d do a physique checkin
Pic:
That’s a nice shape.
Whatever weight you have put on has not had a negative impact, so I hope you will continue to work on it. And as I think Pwn said, do not focus on putting on only muscle, it is not realistic in any case, and for you in particular it is not healthy.
Also, thinking we might need to start a GoFundMe to get you some new outfits. I swear you are wearing almost the exact same clothes in every picture from the last two years 
