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.
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.
Last edited:
