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Adam Mundorf -- Wisdom of Simplicity

My goal is just to stick to something that I enjoy and so far so good. I chose the lighter weight because of how the volume ramps up with the RoP and with the warm-up before the main session, the 16kg is serving me well enough.
Interesting. I found that the volume increases didn't ramp up too much with the testing interval from the book (every 4-8 weeks test the next bell up, and if you hit more than 5, start the progression over with the higher weight). Granted I ran out of bells (only have a 32 as my biggest) and it did certainly get obnoxious at that point when I couldn't test anymore.
 
Interesting. I found that the volume increases didn't ramp up too much with the testing interval from the book (every 4-8 weeks test the next bell up, and if you hit more than 5, start the progression over with the higher weight). Granted I ran out of bells (only have a 32 as my biggest) and it did certainly get obnoxious at that point when I couldn't test anymore.
Yeah, I guess I probably could go a bit heavier but I'm really having a 'consistency trumps intensity' approach here.

Honestly, I'm not adhering to the test days but am just running a straight 13 week cycle.
 
  • Rite of Passage 16kg : Off Day - 11/08/2022
    • 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
        • Held onto a strap attached to a stationary object.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 190
    • Resting Heart Rate
      • 55
    • Yesterday's Step Count
      • 18,047
 
  • Rite of Passage 16kg : Variety Day - 11/9/2022
    • Simple and Sinister Warm-Up
      • 3(5) 20kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 20kg Kettlebell Halo
    • Loaded Carry Cook Drill
      • 20kg
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 191.2
    • Resting Heart Rate
      • 57
    • Yesterday's Step Count
      • 4,022
 
  • Rite of Passage 16kg : Light Day - 11/10/2022
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Halo
    • Presses
      • 5(1,2) 16kg Military Press
        • Superset
      • 5(1,2) Chin Up
    • Pulls
      • 8 Minute 16kg Snatch
        • 3L/3R each Minute
          • 48 Total Snatches
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
    • Health Numbers
      • Weight
        • 191.4
      • Resting Heart Rate
        • 57
      • Yesterday's Step Count
        • 14,904
 
  • Rite of Passage 16kg : Variety Day - 11/11/2022
    • Simple and Sinister Warm-Up
      • 3(5) 20kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 20kg Kettlebell Halo
    • Loaded Carry Cook Drill
      • 20kg
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 187.8
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 14,030
 
  • Rite of Passage 16kg : Off Day - 11/12/2022
    • 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
        • Held onto a strap attached to a stationary object.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 188
    • Resting Heart Rate
      • 57
    • Yesterday's Step Count
      • 13,731
 
  • Rite of Passage 16kg : Medium Day - 11/13/2022
    • Simple and Sinister Warm-Up
      • 3(5) 16kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Presses
      • 5(1,2,3) 16kg Clean and Press
        • Superset
      • 5(1,2,3) Chin Up
    • Pulls
      • 8 Minute 16kg Two Handed Swing
        • 8 each Minute
          • 64 Total Swings
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 187.6
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 14,546
 
  • Rite of Passage 16kg : Heavy Day - 11/14/2022
    • Simple and Sinister Warm-Up
      • 3(5) 16kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Presses
      • 3(1,2,3,4) 16kg Clean and Press
        • Superset
      • 3(1,2,3,4) Chin Up
      • 2(1,2,3) 16kg Clean and Press
        • Superset
      • 2(1,2,3) Chin Up
    • Pulls
      • 8 Minute 16kg Two Handed Swing
        • 10 each Minute
          • 80 Total Swings
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 187.4
    • Resting Heart Rate
      • 57
    • Yesterday's Step Count
      • 17,076
 
  • Rite of Passage 16kg : Off Day - 11/15/2022
    • 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
        • Held onto a strap attached to a stationary object.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 190.2
    • Resting Heart Rate
      • 56
    • Yesterday's Step Count
      • 10,027
 
  • Rite of Passage 16kg : Variety Day - 11/16/2022
    • Simple and Sinister Warm-Up
      • 3(5) 20kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 20kg Kettlebell Halo
    • Loaded Carry Cook Drill
      • 20kg
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 189.2
    • Resting Heart Rate
      • 55
    • Yesterday's Step Count
      • 12,344
 
  • Rite of Passage 16kg : Light Day - 11/17/2022
    • Warm-Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 Curls last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Halo
    • Presses
      • 5(1,2) 16kg Military Press
        • Superset
      • 5(1,2) Chin Up
    • Pulls
      • 7 Minute 16kg Snatch
        • 3L/3R each Minute
          • 42 Total Snatches
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
    • Health Numbers
      • Weight
        • 189.8
      • Resting Heart Rate
        • 57
      • Yesterday's Step Count
        • 11,985
 
  • Rite of Passage 16kg : Variety Day - 11/18/2022
    • Simple and Sinister Warm-Up
      • 3(5) 20kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 20kg Kettlebell Halo
    • Loaded Carry Cook Drill
      • 20kg
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 189
    • Resting Heart Rate
      • 57
    • Yesterday's Step Count
      • 11,413
 
  • Rite of Passage 16kg : Medium Day - 11/19/2022
    • Simple and Sinister Warm-Up
      • 3(5) 16kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Presses
      • 5(1,2,3) 16kg Clean and Press
        • Superset
      • 5(1,2,3) Chin Up
    • Pulls
      • 3 Minute 16kg Two Handed Swing
        • 8 each Minute
          • 24 Total Swings
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 187..2
    • Resting Heart Rate
      • 55
    • Yesterday's Step Count
      • 14,757
 
  • Rite of Passage 16kg : Heavy Day - 11/20/2022
    • Simple and Sinister Warm-Up
      • 3(5) 16kg Prying Goblet Squats
        • 5 Curls on Last Rep of Each Set
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
    • Presses
      • 4(1,2,3,4) 16kg Clean and Press
        • Superset
      • 4(1,2,3,4) Chin Up
      • 1(1,2,3) 16kg Clean and Press
        • Superset
      • 1(1,2,3) Chin Up
    • Pulls
      • 3 Minute 16kg Two Handed Swing
        • 10 each Minute
          • 30 Total Swings
    • Post Workout Stretching
      • 90/90 Stretch
      • QL Straddle Stretch
        • Held onto a strap attached to a stationary object.
      • Passive Bar Hang
  • Health Numbers
    • Weight
      • 189
    • Resting Heart Rate
      • 57
    • Yesterday's Step Count
      • 15,615
 
  • Rite of Passage 16kg : Off Day - 11/21/2022
    • 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
        • Held onto a strap attached to a stationary object.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 186.8
    • Resting Heart Rate
      • 55
    • Yesterday's Step Count
      • 15,229
 
End of Rite of Passage 16kg - Week 7
  • Everything felt really good this week. I'm certainly getting a little hypertrophy in the upper back and biceps. I attribute this mainly to the near daily goblet squat curls and kettlebell halo's. Something about program hopping I want to riff on : The issue with program hopping is that many programs begin with what? Low volume. When you jump from program to program, you never move past that beginner's low volume work load. The way I always understood it was that the main driver for hypertrophy in terms of exercise is volume and density. If you never stick to a program, you never move to high volume or heavier weight and because in the mind of the program you're a beginner, you never decrease the rest periods to increase the density. I'm milling about after these 13 weeks, doing a double 16kg program to solidify what I've built but the simplest option going forward would be just rinse and repeat with a heavier weight, repeating another 13 weeks.
 
  • Rite of Passage 16kg : Off Day - 11/22/2022
    • 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
        • Held onto a strap attached to a stationary object.
      • Bar Hanging
  • Health Numbers
    • Weight
      • 188
    • Resting Heart Rate
      • 55
    • Yesterday's Step Count
      • 11,699
 
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