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2018 Sinister Training

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48 Years old. Busy full-time business owner, wife and mom. Part-time strength coach. My goals for 2018 are Sinister and re-certifying the SFL. I've signed up to take the SFL in November and am excited to attend as a student again after assisting in 2016.

My focus for the last couple years has been body-weight training. Between April 2016 and November 2017 I attended the SFB twice and assitted once. Can you tell I love body-weight training :). The pistol still eludes me, and while I still work on mobility I have decided to pursue the goal of Sinister. I achieved Simple at the end of January and have been working on one-hand swings with the 28kg kettlebell.

I had a fairly stressful fall, lost quite a bit of weight and for the first time did not really want to train and had trouble shaking a couple illnesses. Simple and Sinister training along with pull-ups 2-3 times per week has pretty much been my training for four months. Even though that does not seem like much I was still able to hit the Simple goal with gas left in the tank. I'm now ready to commit to 5 days per week, the only way I'm going to get my groove back is to get out of bed and get the work done.

My plan is to train Simple and Sinister Monday, Wednesday and Friday, train squats and military press Tuesday, and deadlift and bench press Thursday or Saturday. For the barbell lifts I'll be following the same plan Brett Jones set forth in his recent article. I will start out 3x3 reps at a given weight working up to 3x5 reps. The goal will be to hit at least 3x5 for the SFL technique requirements and a triple for the strength requirements. Given that I have until November I can start nice and light and really focus on technique and staying fresh.

To achieve the Simple goal with the 24 kg I simply did 10 sets of 10 swings resting as long as needed and pushing it a little the last workout of the week. I'm going to stick with the same plan for the 28 kg, my swings are feeling strong with this weight. When I'm ready to start swinging the 32 kg I will likely follow a plan from Strong Endurance.

I'll take a little different approach for get-ups. I've got a in my knees and frequent full-get-ups make them cranky. I can easily get 10 20 kg get-ups in 10 minutes so I'll train once a week at that weight, do bent press or windmill another day, and 1/2 get-ups with a heavier weight a third day. I will slowly start adding one get-up per side with the 24 kg on my full-get-up day.

The only other addition will be pull-ups and bodyweight skill practice (handstands, HLR etc. for fun). I like to do the fighter pull-up program starting at 5,4,3,2,1. I'll train 20 times (Simple and Sinister days) then start over. This allows me to keep my max reps around 10.
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Aha! Nice to see you here!
Very easy training today.

Back squat
44 pounds x 5
55 x 5

Military Press

This is the first time I have performed back squats and military press since last June. Today felt very easy and light thanks to all the goblet squats, get-ups and heavy swings.
Joint mobility and S&S warm-up

28 kg 1HS x 10 OTM 14 minutes

18 kg bent press 1/1 x 5

5,4,3,2,2 pull-ups

Jefferson curl 16 kg x 10/3

Practiced hanging leg raise a few times
Simple & Sinister Warm-up (18 kg goblet squats, 12 kg halos)

28 kg 1HS x 10/10
Plenty of rest between sets.

24kg get-up to tall-kneel 1/1 x 5

5,4,3,3,2 pull-ups
Joint mobility warm-up
88# x5
97# x 5
135# x 5
155 x 5
175 x 5
185 x 3/3

That seems like a lot of warm-up sets, Focusing on technique and the garage was very cold this morning

Bench Press

44# x 5
65 x 5
85 x 5
95 x 3/3

Front squat 44# x 5/3

10 sets of 10 2HS (eccentric overspeed)-20 kg,
Joint Mobility and S&S Warm-up

28 kg 1HS x 10/10. Performed set every 50 seconds.

20 kg TGU 1/1 x4
24 kg TGU 1/1

Pull-ups 5,4,4,3,2
Joint Mobility
Back Squat
44# x 5/2
65 x 5
85 x 3
95 x 3/3

Military Press
44# x 5/2
55 x 3/3

16 kg Jefferson Curl x 10
14 kg arm bar 1/1
3 rounds
Joint Mobility and S&S Warm-up

10 sets of 10 28 kg 1HS-no timer, plenty of rest between sets.

3 sets of 3 R/L 16 kg windmill

Pull-ups 5,5,4,3,2
Sketchy internet yesterday.

Friday March 9

Joint mobility and S&S warm-up

10/10 28 kg one-hand swings on 45 second intervals

5/5 28 kg TGU to half-kneeling

Pull-ups 6,5,4,3,2

Wanted to push it a little today so I set the clock for 45 second intervals. Felt better than I anticipated. Will slowly decrease the intervals over time, hopefully ready to try 30 second intervals in 4-5 weeks.

Saturday March 10

joint mobility warm-up

135 pounds x 5
155 x 5
175 x 5
185 x 4/3

Bench Press
44 pounds x 5
65 x 5
85 x 5
95 x 4/3

Zercher squat
44 pounds x 5
65 x 5
85 x 5/3

All lifts felt easy.
Ended training with 20 minutes of strength aerobics one clean, press and squat with 16 kg kettlebell on the minute (alternating R/L).
Going to experiment with very easy strength aerobics after lifting on Saturdays. Felt fresh and loose at the end of today's training.
Monday March 12, 2018

Simple & Sinister warm-up

10 sets 10 28 kg one-hand swings. Didn't time the rests, full recovery between sets.
Best swings have felt at this weight

1/1 x 5 TGU, Reps 1,2,4,5 20kg, rep 3 24 kg

Pull-ups 6,5,4,3,3
First set with fat grips on bar, got a nice pump
Thursday March 15

18 kg goblet Squat x 5
3-way TRX Row x5
3 rounds

28 kg OHS every 60 seconds-12 rounds

20 kg bent press 1/1 x 5

6,5,4,4,3 pull-ups

Friday March 16

Mobility warm-up

Bench Press

Zercher Squat

2x32kg farmer carry x3

Everything feeling nice and easy. Will de-load next week before bumping up weight in deadlift and bench press.
March 17, 2017

Joint mobility
Simple & Sinister Warm-Up
10 sets 10 28 kg one-hand swings alt R/L . Performed a set every 40 seconds

28 kg get-ups to tall kneeling 1/1 x2
Felt a bit shaky in the left wrist-taking no chances

24 kg TGU 1/1 x 3
Felt solid and strong

Pull-ups 6,5,5,4,3

16 kg Jefferson Curl x 10/3

HLR x 2/3
March 24

Training has not been very consistent this week. I did get squats and military press in Thursday. Today doubled up barbell and S&S.

44 kg kettlebell x 5
135 pounds x 5
155 x 5
175 x 3
195 x 3/3

Bench Press
44 pounds x 5
65 x 5
85 x 5
95 x 5
100 x 3/3

10 sets 10 28 kg OHS every 60 seconds
20 kg TGU 1/1 x 5

Pull-ups 7,6,5,4,3

Long session, took my time. All lifts/swings felt easy.
Here it is Thursday and I haven't trained since Saturday. Other than being sick I have not missed training like this in years. Even while vacationing I do something. I'm really struggling with a not sleeping and feel like I need the extra couple hours in the morning. I finally got 8 hours last night (a little restless but mostly slept). Going to cut myself some slack, try to train a couple times this weekend and get back to the schedule on Monday. I am making great progress, am itching to test my swings with the 28 kg kettlebell but am holding fast to my "don't rush it" philosophy.
Trained tonight before my class
Squats-worked up to 3/3 100#
Military Press worked up to 3/3 60#
Lifts still feeling light but not going to push it. Goal is to keep slowly adding weight and have test weights feel easy at the SFL recertification in November.

10 sets 10 OHS 28 kg every 40 seconds
Best swing session with 28 kg to date. The extra rest this week made for a strong session.

10 TGU 20 kg
Running out of time, these felt good but rushed

Pull-ups (between TGU) 7,6,5,4,4

So glad I trained, feeling like I will sleep well tonight
Goblet squat 16 kg 3 sets 5
TRX Shoulder mobility

135 pounds x 5
155 x 5
175 x 5
195 x 4/3

Bench Press
44 pounds x 5
65 x 5
85 x 5
100 x 4/3

10 sets 10 28 kg one-hand swings. Took my time

Pull-ups 7,6,5,5,4
Simple & Sinister Warm-up

10 sets of 10 28 kg one-hand swings on the minute

10 28 kg 1/2 TGU alt R/L

5/5 x 3 split squats

Pull-ups 7,6,6,5,4

Nice easy training, followed it up with steak and salad.
Simple & Sinister warm-up

10 sets 10 28kg one-hand swings every 30 seconds
Rest 1 minute
5 x 1/1 20 kg TGU 8 min 19 seconds

Feeling strong so I decided to test the S&S protocols with 28kg and 20 kg kettlebells. Swings were tough but I got it done. Get-ups felt strong. Will start working with 32 kg for swings and continue to add 24 kg get-ups to my heavy days. Won’t be rushing, enjoying the journey.
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