AndyMcL
Level 5 Valued Member
Get ready for a long read. I didn’t think I would write this much. But, I did. So here it is in its unedited glory.
Timeline
I started this program the week after Thanksgiving, used the first week to build up the reps and sessions and by the second week I was doing 5×10 swings and 5×1 get ups each side with the 24kg. I stuck with that weight for a week or so, until I was consistently below 5:00 in the swings and below 10:00 in the get ups and I started to sprinkle in reps with the 32. In the book Pavel says that the two lifts can cycle independently.
To keep things simple though, I worked them in equally. My abilities at the two are pretty similar, so this worked for me. The 32 was a big jump! It took me a solid two weeks to move to doing all of the sets with the bigger bell. When I fully moved up I started by taking 10:00 to do the swings, and around 12:00 to finish the get ups. The get ups progressed quickly and I can now perform them in about 9:00 with moderate effort. The limiting factor on the get ups is the weight, not the time. Once I was able to do all 10 with the 32 it was only a few sessions before the time dropped below 10:00. The swings are generally taking around 6:00, though if I push it I finish right around the 5:00 mark. I’m going to take the next week to keep working the time down on the swings, and then change programs for a bit (until I get that 40kg bell!).
Program Notes
I aimed to follow S&S six days a week, sprinkling in lighter days when I felt some culmulative fatigue. I did not only follow S&S; one to two days a week I would perform front squats, bench presses and weighted chins. Squats and presses were done with rule of ten (2×5, 3×3, 5-3-2 etc.) and for chin ups I used a progressive singles routine. One day a week I did some tension work with one-arm lock offs, pistol isometrics and one-arm push-up holds. Strength work was never to failure, with a conservative weight and done a couple hours before or after S&S. During the week of Christmas I did very limited non S&S work. In terms of diet I did not really change anything, but I have been performing the S&S workouts fasted whenever possible, and in general not eating breakfast.
Results
In terms of swings and get ups the results were pretty obvious; I got much better at them. The 32 was my previous max for get ups, now I can do five each side in under 9:00. I do not have a 40 (or a 36) to practice with, but I imagine that I could squeeze out a rep with them. I am now swinging the 32 in the same amount of time I started with the 24. But, those results are expected and not very exciting. Last week I tested my KC C+P after my warm up. I cleaned and pressed the 32 four times with my left side and six times with my right. At the end of November my max for the two sides was one and three respectively. This increase came with no KB pressing work and zero psyche up. I just picked up the weight and grinded through it. Pretty exciting. The only one-arm push-up work I’ve done has been holds/negatives, but I can easily bust out 5 on each arm. My one-arm chin lock-offs feel worlds stronger than they did a month ago. Yes, I have been practicing them (once a week), but the added grip strength has done wonders for them. I haven’t tried deadlifting in a while, but I’m sure at worst the weight has stayed the same.
Last part I want to talk about here is grip. I will keep bringing this up, because it is my biggest takeaway from the program but S&S is the single best thing I have ever done for my grip. My forearms have ballooned, grippers are downright easy. Last week for fun I tested my CoC #1 gripper. It was like wrapping my hand around warm butter. So, I ordered the #2, and (with great effort) can almost close it. That is a BIG jump. One-arm lock offs are easy, and I find my hands locked around barbells. The only reason your friends will not ask you to open their beers is that they might be afraid you’ll snap the neck off of the bottle.
In terms of body changes, I did not weigh myself when I began or take pictures, so I only have my own observations and those of friends/family. My baseline is somewhere around 6’0” and 180lbs. S&S definitely builds the promised fighter physique, my legs and chest feel a little smaller than when I began, but my torso and forearms seem to be knotted with muscle. You won’t get massive quads and giant “guns,” but you will develop the spartan look. I made no real changes to my diet but I have observed weight loss of a couple pounds. This coincided with the holiday season, so if anything I ate worse and drank much more than I usually do. Despite this my roommates have noted that I look leaner, and my family remarked upon the definition and veins evident in my forearms. Unless you are somewhat underdeveloped I do not see this program adding a whole lot of meat to anyone, however if you perform it 5-6 times a week, fasted I do not know if it is possible to gain weight. Due to the relatively low volume and time invested I did not feel any additional hunger, so would often only have a shake after working out. Also because of the low volume performing the work fasted did not cause me to feel weak or light headed. Intermittent fasting does not work for everyone, but for me, with this program, it was very effective. Also, I’m a former endurance athlete and have always been fairly lean, despite that I STILL lost fat following the S&S protocol. If you are struggling with fat loss, try these workouts fasted.
Timeline
I started this program the week after Thanksgiving, used the first week to build up the reps and sessions and by the second week I was doing 5×10 swings and 5×1 get ups each side with the 24kg. I stuck with that weight for a week or so, until I was consistently below 5:00 in the swings and below 10:00 in the get ups and I started to sprinkle in reps with the 32. In the book Pavel says that the two lifts can cycle independently.
To keep things simple though, I worked them in equally. My abilities at the two are pretty similar, so this worked for me. The 32 was a big jump! It took me a solid two weeks to move to doing all of the sets with the bigger bell. When I fully moved up I started by taking 10:00 to do the swings, and around 12:00 to finish the get ups. The get ups progressed quickly and I can now perform them in about 9:00 with moderate effort. The limiting factor on the get ups is the weight, not the time. Once I was able to do all 10 with the 32 it was only a few sessions before the time dropped below 10:00. The swings are generally taking around 6:00, though if I push it I finish right around the 5:00 mark. I’m going to take the next week to keep working the time down on the swings, and then change programs for a bit (until I get that 40kg bell!).
Program Notes
I aimed to follow S&S six days a week, sprinkling in lighter days when I felt some culmulative fatigue. I did not only follow S&S; one to two days a week I would perform front squats, bench presses and weighted chins. Squats and presses were done with rule of ten (2×5, 3×3, 5-3-2 etc.) and for chin ups I used a progressive singles routine. One day a week I did some tension work with one-arm lock offs, pistol isometrics and one-arm push-up holds. Strength work was never to failure, with a conservative weight and done a couple hours before or after S&S. During the week of Christmas I did very limited non S&S work. In terms of diet I did not really change anything, but I have been performing the S&S workouts fasted whenever possible, and in general not eating breakfast.
Results
In terms of swings and get ups the results were pretty obvious; I got much better at them. The 32 was my previous max for get ups, now I can do five each side in under 9:00. I do not have a 40 (or a 36) to practice with, but I imagine that I could squeeze out a rep with them. I am now swinging the 32 in the same amount of time I started with the 24. But, those results are expected and not very exciting. Last week I tested my KC C+P after my warm up. I cleaned and pressed the 32 four times with my left side and six times with my right. At the end of November my max for the two sides was one and three respectively. This increase came with no KB pressing work and zero psyche up. I just picked up the weight and grinded through it. Pretty exciting. The only one-arm push-up work I’ve done has been holds/negatives, but I can easily bust out 5 on each arm. My one-arm chin lock-offs feel worlds stronger than they did a month ago. Yes, I have been practicing them (once a week), but the added grip strength has done wonders for them. I haven’t tried deadlifting in a while, but I’m sure at worst the weight has stayed the same.
Last part I want to talk about here is grip. I will keep bringing this up, because it is my biggest takeaway from the program but S&S is the single best thing I have ever done for my grip. My forearms have ballooned, grippers are downright easy. Last week for fun I tested my CoC #1 gripper. It was like wrapping my hand around warm butter. So, I ordered the #2, and (with great effort) can almost close it. That is a BIG jump. One-arm lock offs are easy, and I find my hands locked around barbells. The only reason your friends will not ask you to open their beers is that they might be afraid you’ll snap the neck off of the bottle.
In terms of body changes, I did not weigh myself when I began or take pictures, so I only have my own observations and those of friends/family. My baseline is somewhere around 6’0” and 180lbs. S&S definitely builds the promised fighter physique, my legs and chest feel a little smaller than when I began, but my torso and forearms seem to be knotted with muscle. You won’t get massive quads and giant “guns,” but you will develop the spartan look. I made no real changes to my diet but I have observed weight loss of a couple pounds. This coincided with the holiday season, so if anything I ate worse and drank much more than I usually do. Despite this my roommates have noted that I look leaner, and my family remarked upon the definition and veins evident in my forearms. Unless you are somewhat underdeveloped I do not see this program adding a whole lot of meat to anyone, however if you perform it 5-6 times a week, fasted I do not know if it is possible to gain weight. Due to the relatively low volume and time invested I did not feel any additional hunger, so would often only have a shake after working out. Also because of the low volume performing the work fasted did not cause me to feel weak or light headed. Intermittent fasting does not work for everyone, but for me, with this program, it was very effective. Also, I’m a former endurance athlete and have always been fairly lean, despite that I STILL lost fat following the S&S protocol. If you are struggling with fat loss, try these workouts fasted.
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