Accountability log, ML

Emel

Double-Digit Post Count
Age: 30
Height: 178 cm
Weight: 71(ish) kg

Training:
Simple and Sinister
Naked warrior
Daily 5+1

Goal
Simple and Sinister
Simple

Naked Warrior
5 OA/OLPU, 10 pistol squats

The goal here is really just to pick a goal and stay on target. I just became a father for the second time and this schedule seems to be fitting in terms of time/energy investement.

The hard part will be staying on course with S&S, due to it being boring.

The easy part will be the NW goals, especially the pistols, as my max already hovers around 8 reps. On the pushups I’m good for 2 very hard reps, although with both feet on the floor.

The daily 5+1 is the daily spine (+ piriformis and hip flexor) stretches from stretch therapy and will be used as cooldown after S&S.

Future plan is to complete ETK, and as such the pistols will probably be used for leg hypertrophy on the variety days in some generic 3x10 rep scheme, although from box.

Likes:
My wife and two kids, books by William Gibson and Nassim Nicholas Taleb, silence, Jamie Lewis, black pepper and the occasional MTG pre-release.

Dislikes:
Good rethorics, the concept of anti-fragile training, my training ADHD, and the loud noises at the former mentioned MTG pre-releases.

Current progression

18/8-19
One hand swing: 10x10x16 kg, 04:30

19/9-19
Two hand swing: 10x10x24 kg, 04:35
 

Emel

Double-Digit Post Count
Weekly progression

21/9-19
One hand swing: 10x10x24 kg, 04:50

23/9-19
One hand swing: 10x10x24 kg, 04:40


Nailed the OAP technique on saturday. Reps from the floor will be mainstay from this week on.
When I'm comfortably doing sets of 3 on the OA pushup I'll try to make the switch to OA/OL pushups.
Pistol squats done in sets of 4. Keeping with that for this week
Did a casual pistol squat with a 16 kg KB.
Going to start doing two hand swings with the 32 kg this week.
Keeping the 24 kg for the getups but with more holds during execution. This is something I’ve had good experience with before.
Toying with the idea of doing the ST protocol for quads during ETK variety days. SLS of box on light days and KB hack squats on heavy days.

Likes:
The human behavioural biology lectures by Robert Sapolsky on youtube.
 

Kiacek

More than 500 posts
The human behavioural biology lectures by Robert Sapolsky on youtube.
Possibly the most educational series I've ever watched. I watched courses on almost every topic he built a lecture around, and then spent years studying game theory specifically because of that class. I hope you enjoy it as much as I did!
 

Emel

Double-Digit Post Count
Progression

26/8-19
Two hand swing: 10x10x32 kg 04:50

28/8-19
One hand swing: 10x10x32 kg 04:55

30/8-19, heavy
Clean and press + pullup: 3x1,2,3x16 kg
One hand swing: 140 swings, 7 min

1/9-19, variety
Armbar + TGU + windmill complex
Bottoms up carry, bottom position
Heavy ab curl up
Band pull apart

New goal
One arm KB press, 5x32 kg
KB snatch, 200x24 kg in 10 min.

Simple reached.
Finishing my NW being able to do ten pistol squats and two grindy OA pushups.
When ROP is cleared I’ll probably return to S&S and NW until sinister and OA/OL pushup is in the bag.
Ditched the curls in the goblet squat. No need for the prying.
Starting ROP with a 16 kg KB, but will be doing all presses from the half kneeling position.
Pullups will be included.
Will wait with the ST protocol till I’m on the 24 kg. The reverse lunge before each press should keep me good the next five to six weeks.
Variety will be bottoms up holds, ab work towards a bodylever, TGU variations and some light horizontal pulling.

Likes
Sag Paneer
 

Emel

Double-Digit Post Count
Weekly progression

2/9-19, light
Clean and press + pullup: 3x1x16 kg
Snatch: 16 kg, 42 reps, 3 min

4/9-19, medium
Clean and press + pullup: 3x1,2x16 kg
One arm swing: 24 kg, 98 reps, 7 min

6/9-19, heavy
Clean and press + pullup: 4x3,2,1x16 kg
One arm swing: 24 kg, 100 reps, 5 min

9/9-19, light
Clean and press + pullup: 4x1x16 kg
Snatch: 16 kg, 132 reps, 11 min

I can already tell that changing from standing to half kneeling presses will push the program heavily towards conditioning. 24 kg standing presses will be a welcome change.
After this first week and a bit of mental masturbation I’ve decided on the form the run with 16 kg kneeling press will take.
Light days will have no pause between ladders.
Medium days will only have one clean per rung.
Heavy days will stay as standart.
No days will have pause between rungs.
From now on, when i roll a number I’ve already done on the swing/snatch part, I’ll add an extra swing/snatch per hand per minute. Specific to heavy/light/medium days.

Roll counter
Heavy: 7, 5
Light: 3, 11,
Medium: 7

Likes
Vegan food with a cultural background

Disklikes
Vegan vegan food
 

Emel

Double-Digit Post Count
Weekly progress

11/9-19, medium
Clean and press + pullup: 4x1,2x16 kg
One arm swing: 24 kg, 128 reps, 8 min

13/9-19, heavy on a cock
Clean and press + pullup: 5x1,2,3x16 kg
One arm seing: 24 kg, 200 reps, 10 min

14/9-19, light
Clean and press + pullup: 5x1x16 kg
Snatch: 16 kg, 42 reps, 3 min

Now i can imagine how much the SSST must suck.
Change of plans. I’m going to go down to three ladders again, but go up one rung. So next heavy day will be 3x1,2,3,4 and so forth. I think this is needed for smooth progress. Especially going into swings with the 32 kg and snatches with the 16 kg. My pullups could use the slow buildup too.
Test day will be after the full cycle of five ladders and five rungs and will be presses with the 24 kg and the SSST with the 16 kg.

Roll counter
Heavy: 7, 5, 10
Light: 3, 11, 3(2)
Medium: 7, 8

Likes
The great feedback on my muscle up workshop

Dislikes
Muscle ups as anything but a test or circus trick
 

Emel

Double-Digit Post Count
Weekly progress

16/9-19, medium
Clean and press + pullup: 5x1,2x16 kg
One arm swing: 24 kg, 144 reps, 8 min

19/9-19, heavy
Clean and press + pullup: 3x1,2,3,4x16 kg
One arm swing: 24 kg, 120 reps, 6 min

20/9-19, light
Clean and press + pullup: 3x1,2x16 kg
Snatch: 16 kg, 108 reps, 9 min

Been training with taped up fingers after the 200 swings in 10 minutes. Shredded hands during everyday life sucks.

Actually rolled a 12 for my heavy swings, but I’m chickening out of that one in fear of what it’ll do to my hands.
On that note, i forgot that there is a big difference between “a random number between 2 and 12” and “a random number between 2 and 12, as decided by two dice”. Going with the latter from now on.
Pullups so far has been neutral grip on heavy days, supinated on medium and pronated on light. Not going to add weight to these at any point. Treating them as a limiting factor to the press training.

Roll counter
Heavy: 7, 5, 10, 6
Light: 3, 11, 3(2), 9
Medium: 7, 8, 8(2)
 

Emel

Double-Digit Post Count
Weekly progress

23/9-19, medium
Clean and press + pullup: 3x1,2,3x16 kg
One arm swing: 24 kg, 80 reps, 5 min

24/9-19, heavy
Clean and press + pullup: 4x1,2,3,4x16 kg
One arm swing: 24 kg, 160 reps, 8 min

26/9-19, light
Clean and press + pullup: 4x1,2x16 kg
Snatch: 16 kg, 72 reps, 6 min

Really looking forward to the 24 kg bell. Especially the cleans with 16 kg feels so light that i almost have a hard time focusing on the technique.
Two weeks ago 200 swings in 10 min left my heart racing for half an hour. This week 160 swings in 8 min was trivial.
Warmup is from S&S. Goblet squat follows the swing weight and the halo stays at 16 kg.

Roll counter
Heavy: 7, 5, 10, 6, 8
Light: 3, 11, 3(2), 9, 6
Medium: 7, 8, 8(2), 5
 

Emel

Double-Digit Post Count
Weekly progress

30/9-19, medium
Clean and press + pullup: 4x1,2,3x16 kg
One arm swing: 24 kg, 126 reps, 8 min

1/10-19, half a heavy
Clean and press + pullup: 5x1,2,3,4x16 kg

2/10–8, the other heavy half
One arm swing: 24 kg, 240 reps, 12 min

4/10-19, light
Clean and press: 5x1,2x16 kg
Snatch: 16 kg, 168 reps, 11 min

Swing roll will now be a minimum so i can push it a bit further when i want to.
Roll counter will still be ticking up to push that minimum.
Great strides in my conditioning. No trouble finishing 240 reps in 12 min. Even my hands held up (as in no blood).
Getting to the point where i can be a lot more aggressive in my snatches.

Roll counter
Heavy: 7, 5, 10, 6, 8, 12
Light: 3, 11, 3(2), 9, 6, 11
Medium: 7, 8, 8(2), 5, 3
 

Emel

Double-Digit Post Count
Weekly progress

7/10-19, medium
Clean and press + pullup: 5x1,2,3x16 kg
One arm swing: 24 kg, 126 reps, 7 min

9/10-19, heavy
Clean and press + pullup: 3x1,2,3,4,5x16 kg
One arm swing: 24 kg, 154 reps, 7 min

12/10-19, light
Clean and press + pullup: 3x1,2,3x16 kg
Snatch: 16 kg, 84 reps, 6 min

Beginning the last three week wave with the 16 kg bell. Can’t wait to hit that test day, although my hands are a bit scared of the 200 snatches.
These five rung ladders are long!

Roll counter
Heavy: 7, 5, 10, 6, 8, 12
Light: 3, 11, 3(2), 9, 6, 11, 6
Medium: 7, 8, 8(2), 5, 3, 7(2)
 
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