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New Training Log -- Adam Mundorf

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Completed one week of the Rite of Passage 20kg yesterday.

Here's a link to my RoP Plan : RoP Plan

Here's a link to my log : Training Log

@JamesPTA I also wanted to thank you for your comment a while back. You've motivated me to stick with this program and I appreciate it.
 
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End of Week 2 Thoughts
  • Everything is going well. As always more mobility and flexibility work.
  • This week I will be jumping rope a little bit in the morning. Going to roll dice to keep the time random.
  • Adding in some weighted chin ups, basically only on light days. Depends on how easy they are for me.
 
End of Week 3 Thoughts and Changes
  • Everything is going well.
  • I changed my daily 15 squats from 16kg Prying Goblet Squats to 20kg Paused Goblet Squats holding the bell by the body with horns facing me. I hope as I progress my squat weight will match my main RoP bell.
  • On Variety Days I'm doing heavier than press Turkish Get Ups superset heavier than press Goblet Squat. Then I'm doing heavier than my normal weighted chin ups.
 
Does that mean you do chin ups 5 days a week? Doesn't that mess with your Ladder days?
Yes but my chin ups on variety days are only heavier singles. I haven't noticed any issues with my ladder days but I'm also a really proficient chin upper and the weighted chin ups make my normal chin ups feel effortless.
 
Finally maxed out my bell collection. I now have matching E-Coat pairs of 16kg through 48kg.

16 through 24 are Dragondoor.
28 through 40 are Rogue E-Coat.
44 is StrongFirst.
48 is Dragondoor.

I have an extra 28 and 32 Metrixx Elite.
 
End of Week 4 Thoughts and End of my 20kg RoP (Next Two Days are Off Days)
  • Today I did 5 ladders of 4 rungs 20kg Military Press Supersetted with Equal Amount of Chin Ups
  • I tested my press and can press the 24kg easily for 8 reps both sides.
  • I'm going to run an extended Return of the Kettlebell Grind Block with two 16kgs.
  • My plan for RotK is this :
    • ETK ladders but am not using two different sized bells for light and medium days. Only reducing the rungs.
    • Squats as Prescribed
    • Deadlifts as Prescribed
    • 30 seconds rest between reps and ladders.
    • Chin Ups GtG style. Nothing structured just a few here and there. Some weighted and some not.
    • Variety Days
      • 24kg Get Up
        • Superset
      • 24kg Snatch
      • End it all with 24kg Rack Carry and SuitCase Carry Done Cook Style.
    • Daily Skipping Rope
My overall thoughts are like this :
  1. 20kg RoP (Tested Out Today)
  2. 16kg RotK Grind Block extended until I test or max out the ladders
  3. 24kg RoP
  4. 20kg RotK Grind Block extended until I test or max out the ladders
  5. 28kg RoP
  6. 24kg RotK Grind Block extended until I test or max out the ladders
I'm sure you can see the pattern. I peak with the RoP fall back to RotK, surge forward again with the RoP and then fall back to RotK. Get a little different stimulus from the RotK ladders while solidifying my abilities with a lighter weight. During the variety days I practice some key movements with my future RoP weight. Working all ranges of motion : Turkish Get Up covers the top of the press, Rack Carry Covers the Clean and the Suitcase Carry covers the single arm holding the weight. The snatch is just a skill worth practicing. Taking as much time as I need with the ladders (in terms of adding rungs) and testing or maxing out the ladder system when I feel ready. I skip rope everyday and practice diligent daily mobility and active flexibility work. Once in a while I'll bang out a couple chin ups, here and there but nothing structured.

Here's my Ongoing Training Log : Training Log
 
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Adam, alternating RoP and RotK Grind Blocks sounds interesting. I hope it works out for you. Are you using different size bells or just stick to the 16kg KBs?
Thank you I'm excited to try it out. I have a feeling it's going to turn out great. It's like a hammer and anvil technique they used during calvary charges in the middle ages. Surge forward with the charge (RoP) and then drop back and regroup/solidify(RotK Grind Block) etc. I think as I progress my variety day activities may change somewhat but time will tell.

I'm using the same size bells. Two reasons for this is because I don't have smaller than 16kg bells and I prefer the simplicity of not having to worry about asymmetrical load.
 
End of Week 1 -- 16kg Return of the Kettlebell Grind Block
  • Everything is going well.
  • Double Kettlebell Front Squats make everything in my life easier. Nothing what the hell about it, it just makes me stronger and more mobile.
  • I'm running a 3rm Fighter Pull Up program at the same time. It's nice getting some chin up work in stress free. I do it first thing in the morning while I get ready for the day.
  • On my variety days I am using the 28kg for a few exercises. I do 5 singles of 28kg Turkish Get Up. I then do 28kg Rack Carry into a Suitcase carry when fatigued following all of the get ups. So when I jump forward to 24kg RoP, the bell will be a toy.
  • I've been skipping rope here and there in the afternoons.
  • Next Weekend I have Strong Endurance Virtual which I am excited for but am a bit nervous because I've never attended one of these before.
As always thank you for reading and here is a link to my training log : Training Log
 
Just finished 3rm Fighter Pull Up Plan that I'm running concurrently with my RotK.

Overall everything feels good and I believe after a day off tomorrow I'll move up to the 5rm plan.
 
End of Week 2 - 16kg Return of the Kettlebell Grind Block
  • I still have two more days left in the 2nd week but they are off days. All of the main work is done.
  • Started 5rm Fighter Pull Up Plan today.
  • My variety days are spent with the 28kg.
  • Everything is going well.
  • I've been doing my front squats with an exaggerated pause at the bottom.
  • This weekend is Strong Endurance virtual which I am excited for.
As always thank you for reading and here is my training log : Training Log
 
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