simple and sinister

I hit timeless Simple about a month ago, and I've recently transitioned to work towards timeless Simple. As such, I've started working the 40kg two sets out of 10, with one workout a week of hard pushing the time on a 24kg. After just a week and a half of this, my lats are burning like nobody's...

Hi Strong First Community, I am currently transitioning from the Timeless Simple challenge to the Timed Simple challenge from the Pavel Tsatsouline S&S programme. For the warm-up, Pavel suggests to replace Prying Goblet Squats with Weighted Goblet Squats. His advice is to aim to use the same...

Hi All, I've been aspiring towards Simple (of simple and sinister) since March 2020 and this is my first time posting. Can you please provide me with feedback on my swing? One thing to note, besides the additional context below: my low back has been sore since July and I believe it's due to...

Hi there, I've been recommended the S&S protocol at the start of the pandemic. Bought myself some kettlebells and have practiced every day since. I am currently at the following level : One side swings 28kg * 10/10 (actually I am waiting for the 32kg kettlebell to be delivered mid-october) Get...

Hello Everybody Nice to meet you all, I just joined the community and I would like to introduce myself and share with you my progress so far. I'm 48 yo guy, living in Germany. I'm training in S&S and here is my story: I found an article about S&S just by accident browsing in internet 4 years...

Hi Everyone, I have recently started S&S and created a spreadsheet for myself to be able to track my progress - and thought I would share with this forum. It is a Google Sheet. Here is a screenshot of it, with sample data filled in. Here are my graphs from my spreadsheet so you can see what...

Background: 35/m, 186 lbs (about 85kg) skinny fat body type. I used to run about 165 when I was very active and looked relatively lean (minus the love handles which never seemed to disappear completely) but not terribly muscular. Always been a skinny fat guy. Been lurking for a while and I’ve...

Hi all, I am currently using simple and sinister 2.0 and want to progress from the 32kg to 40kg. As a way of background I have reached the simple goal a couple of times in the past (albeit it’s been a few years since then) and life got in the way so restarted for a 3rd time as it fits in time...

I'm cycling 8 weeks in SS + 6 weeks in Q&D. However, on the off days, I end up (over)training anyway. Since I really like training 6 days a week, I figure it's best to have something sensible planned for the off days. Could someone help me to find activities/exercises that would nicely...

Hi Everyone. Like I said in the title, I think that I've given myself some tendonitis in my right elbow/forearm from doing one-handed kettlebell swings as in "Simple and Sinister". It looks like I'm going to have to back off the swings at least with my right arm in order to heal. I'd rather...

Hi everyone, I hope you are all managing to stay well and safe currently! This is my first post here and I have checked through lots of threads to see whether the question I am about to ask has been asked previously but could not see it. If it has please accept my apologies in advance, if you...

Hi coaches, I‚m 32 to male working with barbells and kettlebells for a few years. recently I’ve became interested in pttp program and started it just 2 days ago. I’d like to supplement this program with simple and sinister using the schedule below: mon, tue, wed, thu, fri - pttp Sat, sun -...

Hello All, I'm a 30-year-old male(still feel like I'm 18). I've been training for a bit over two years now, mainly at the gym doing the typical barbell stuff. I was inspired after reading some conversations on Instagram about StrongFirst and KB training. Since Covid has everything all messed up...

I have completed simple and sinister. Is there a benefit to continuing the program with heavier bells? I have heard of some people swinging 203 kg. Would the sets and rep scheme change. Is 10x10 still feasible?

Hi Guys , Do we have a concept of heavy light medium days in S & S ? I’m in extremely beginner level , only do two hand swings using either 32kg or 20kg and half getups using 8kg. I do practice everyday. if I feel some what fatigue then I switch to 20kg . Some days switch between 32kg and...

Hi Everyone, My name is Amos and I am training alternatively S&S and ETK. Now I am back to the S&S program which I love for its minimalism. But I have a sinister problem. I achieved easily the Simple Target (32kg bell). I own only a 24kg, 32kg, and a 48kg. My question is, How can I achieve to...

Age : 25 Goal : Sinister Background : Been training calisthenics mostly with kettlebells as a side note since 2011. After reading Simple and Sinister, I learned that I haven't really set myself a concrete goal in a long time. I've went through the Rite of Passage with the 20kg and the 24kg...

Hello, Sorry if this has been addressed. I've been looking everywhere, but I can't find anyone talking about it. What is the progression of the TGU (aside from weight)? For example, what exactly does "5 sets of 1 TGU per arm" vs "5 sets of 5 TGU per arm" mean? Does this mean that you do 5 on...

On the 12/27/2018 StrongFirst podcast, Dr. McGill explains (41:45-42:06) that not everyone can do swings. He said some people need to "build [a] stiffened foundation first." Have any of you worked with students who you realized had to do other training before starting swings? If so, what...

Hello SF community, I lack mobility in my right shoulder and struggle to 'pack it' get it to sit in the socket - if I lie on my back with it kind of raises up. I've had it for years without getting treatment. It feels 'in' and packed on the TGU, but not fully in the swings - definitely not...