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Adam Mundorf -- Wisdom of Simplicity

  • Simple and Sinister 'Jolt'
    • Farmer's Carry
      • 2 x 48kg
        • 1 : 10 Total Time
          • I used chalk.
          • I would like to do these on the final day of each month and halfway through the month.
  • Everyday Activities
    • Weight
      • 188
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • Downward/Upward Dog Switch
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • Squat Sit
        • 7 Minute Hold
    • Corn-Huskers Lotion Before Bed
 
Last edited:
05/15/2022
  • Off Day
  • Everyday Activities
    • Weight
      • 190.2
    • Resting Heart Rate
      • 58
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • 7 Minute Bodyweight Squat Hold
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
        • 1 Sets
      • QL Straddle Stretch
        • 1 Minute Hold
        • 1 Sets
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
  • Off Day
  • Everyday Activities
    • Weight
      • 189.6
    • Resting Heart Rate
      • 58
    • Joint Mobility
    • Pre-Bed Stretching
      • Qi Gong Intuitive Shaking
      • 7 Minute Bodyweight Squat Hold
      • Seated Twist Hold
        • 20 Second Hold
      • Downward/Upward Dog Switch
      • 90/90 Stretch
        • 1 Minute Hold
        • 1 Sets
      • QL Straddle Stretch
        • 1 Minute Hold
        • 1 Sets
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
Some Notes
  • I'm still following S&S 2.0 but ALMOST GOT DISTRACTED. This is the first time in my life that I am able to redirect myself and actually stay on plan. I am proud of myself.
  • Back to it tomorrow with One arm Swings.
  • What's Changing :
    • I came to the conclusion that I am overburdening myself with the non S&S mobility work. From now on my S&S days will be literally just S&S by the book.
    • My off and jolt days are where I will do joint circling, the squat holds and the other mobility work. S&S days are meant for S&S, nothing more and nothing less.
 
I'm still alive (which is awesome) but got distracted unfortunately. Back to it! I've been doing a lot of introspection recently and have come to some conclusions. The program hopping thread really helped me put things into perspective. Please tolerate my rambling :

When I look back on the last decade, I've been and always will be strong compared to the average man because I'm never idle but there are times in my life when I was stronger than others. The grass was greener, the sun brighter and my confidence higher. This could be nostalgia or just a form of escapism from my current state. It could be that I was younger with less responsibilities and I had more free time. It's funny because the strongest I have ever been was just following the basic program minimum. No more and no less. The more you learn, the less you know and the more treacherous the path of progress. My apartment is littered with books, articles, programs and seminar notes. I have kettlebells ranging in doubles from 16kg through 48kg. Most are rarely used and many have never been touched. They effectively serve as door stops or place holders for the man I hope to one day be. Many people who know me, know that I love personal finance and investing more than anything. I enjoy writing about and laying down a path to progress. Establish a budget -> Pay Down Debt -> Build Emergency Fund -> Get 401k Match -> Max out Roth IRA/Traditional IRA -> Max out 401k -> Open Taxable Account. I was writing to a friend of mine about finance and was explaining to him the basic road map to success. Explaining to him not to skip the basics. Explaining to him that simple financial principles doesn't mean easy. Explaining to him that the basics is where the money is made and saved long term. I came to the realization that the same is true for strength training. Why is it that I skip my strength training emergency fund (S&S)? As @Pavel said, "I have news for you, son. Being full of yourself for no reason whatsoever is the ticket to wasting your twenties and possibly thirties. In training and in other aspects of your life."

I realize that now all too well when it comes to training. I've been full of myself. Here I am only one year away from the ripe age of 30, never having achieved the standards I wanted. While I know a lot, there is a difference between knowledge and application. Knowledge is useless without action.
 
Updated Plan Going Forward
  • Age
    • 29
  • Height
    • 5'11
  • Weight
    • 185 - 190
  • Program
    • Simple and Sinister 2.0
  • Explanation
    • I will be following Simple and Sinister 2.0 to the letter. Nothing added and nothing subtracted. I have a habit of adding so much to simple programs. Nothing is missing from this program. The warm-up is enough. The swing is enough. The get up is enough. The cool down stretches with the bar hang is enough. There is no need to do everything, all of the time. The brain only has so much RAM.
  • Schedule
    • Day 1
      • One Hand
    • Day 2
      • One Hand
    • Day 3
      • Two Hand
    • Day 4
      • Off
        • Some easy joint circling from Super Joints.
        • The relaxed stretches and bar hang from Simple and Sinister before bed.
    • Day 5
      • One Hand
    • Day 6
      • One Hand
    • Day 7
      • Two Hand
  • Jolt
    • Twice a month, I will be doing a form of 'Jolt'. For me I will be farmer carrying my 32 kg bells around the apartment or outside until form failure.
 
  • 'Jolt'
    • 32kg Farmer Carry around Apartment.
  • Everyday Activities
    • Weight
      • 189
    • Resting Heart Rate
      • 56
    • Joint Mobility
    • Pre-Bed Stretching
      • Joint Circling
      • 90/90 Stretch
        • 1 Set
      • QL Straddle Stretch
        • 1 Set
      • Passive Bar Hang
    • Corn-Huskers Lotion Before Bed
 
Adam R Mundorf said:
Farmer's Carry
  • 2 x 48kg
Click to expand...
This is some serious carrying!
Adam R Mundorf said:
I'm still following S&S 2.0 but ALMOST GOT DISTRACTED. This is the first time in my life that I am able to redirect myself and actually stay on plan. I am proud of myself.
Click to expand...
Good for you to be able to observe this and reorient yourself. Very well done.

Something worth pointing out... You mention that you'll always be stronger than many your age. Bump 16kg->24kg for swings and the prying Goblet Squats. This will give you more of a challenge which makes it more interesting and you will get a better stimulus to maintain and improve form while seeing more progress.

Give yourself a little more credit. You've been in the iron game long enough to start there.

Keep chipping away until the block of marble becomes a statue.

EDIT: IIRC, this is outlined in the book, so you are still following it to the letter.
 
Ryan T said:
This is some serious carrying!

Good for you to be able to observe this and reorient yourself. Very well done.

Something worth pointing out... You mention that you'll always be stronger than many your age. Bump 16kg->24kg for swings and the prying Goblet Squats. This will give you more of a challenge which makes it more interesting and you will get a better stimulus to maintain and improve form while seeing more progress.

Give yourself a little more credit. You've been in the iron game long enough to start there.

Keep chipping away until the block of marble becomes a statue.

EDIT: IIRC, this is outlined in the book, so you are still following it to the letter.
Click to expand...
Thank you Ryan.
 
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • One Handed Swing
      • 10(10) 16kg One Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get the bell into and out of position.
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 194.2
    • Resting Heart Rate
      • 55
 
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Two Handed Swing
      • 10(10) 16kg Two Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get the bell into and out of position.
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 194.2
    • Resting Heart Rate
      • 54
 
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • One Handed Swing
      • 10(10) 16kg One Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get the bell into and out of position.
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
          • I'm getting more comfortable with this stretch, so next session I'm ditching the strap.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 193.8
    • Resting Heart Rate
      • 56
 
  • Simple and Sinister Off Day
    • Off Day Mobility
      • Joint Circling
      • Toe Touch/Reach Overhead
      • Stick Dislocates
      • Downward/Upward Dog
      • Straight Bridge
      • Seated Twist
    • Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
      • Bar Hanging
  • Health Numbers
    • Weight
      • 191.2
    • Resting Heart Rate
      • 54
 
Last edited:
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Two Handed Swing
      • 10(10) 16kg Two Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get the bell into and out of position.
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
      • Bar Hanging
  • Health Numbers
    • Weight
      • 193.6
    • Resting Heart Rate
      • 57
 
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • One Handed Swing
      • 10(10) 16kg One Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get the bell into and out of position.
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
      • Bar Hanging
  • Health Numbers
    • Weight
      • 193
    • Resting Heart Rate
      • 59
 
  • Simple and Sinister Off Day
    • Off Day Mobility
      • Joint Circling
      • Toe Touch/Reach Overhead
      • Stick Dislocates
      • Downward/Upward Dog
      • Straight Bridge
      • Seated Twist
    • Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
      • Bar Hanging
  • Health Numbers
    • Weight
      • 191.2
    • Resting Heart Rate
      • 57
 
End of Simple and Sinister Week 1
Everything felt really good this week. I'm enjoying just following directions. My plan is to follow Simple and Sinister five days a week. In the book it recommends 5 to 6 times a week through timeless simple and 3 to 4 times a week for timed simple onward. I have a fairly active job where I log anywhere from 15,000 to 17,000 steps per day with plenty of movement. I think 5 times a week for an active job and 6 times a week if I had an office job. The same thing for timed simple onward.

I'm bringing the strap back for the QL Straddle. This stretch is really hard for me and I thought I could ditch the strap but that was just my ego getting a hold of me. I'm bringing the strap back to help.
 
Last edited:
  • Simple and Sinister 'Jolt'
    • Pre-Workout Mobility
      • Joint Circling
      • Toe Touch/Reach Overhead
      • Stick Dislocates
      • Downward/Upward Dog
      • Straight Bridge
      • Seated Twist
    • Farmer's Carry
      • 32kg
      • Used Chalk
    • Post-Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
      • Bar Hanging
  • Health Numbers
    • Weight
      • 196
    • Resting Heart Rate
      • 58
  • Notes
    • The jolt wasn't planned for today but I start a new job tomorrow where I need to be up early. I decided to do a jolt today for a shorter but different workout, so I can get to bed early and have time to eat my evening meal.
 
Last edited:
  • Simple and Sinister Off Day
    • Off Day Mobility
      • Joint Circling
      • Toe Touch/Reach Overhead
      • Stick Dislocates
      • Downward/Upward Dog
      • Straight Bridge
      • Seated Twist
    • Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
      • Bar Hanging
  • Health Numbers
    • Weight
      • 191.2
    • Resting Heart Rate
      • 60
 
  • Simple and Sinister
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Two Handed Swing
      • 10(10) 16kg Two Handed Swing
    • Turkish Get Up
      • 5(1) 16kg Turkish Get Up
        • Used one arm floor press to get the bell into and out of position.
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
      • Bar Hanging
  • Health Numbers
    • Weight
      • 192
    • Resting Heart Rate
      • 62
        • You can tell I am recovering from being sick because of my higher heart rate. I expect this to plummet in the coming days.
 
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