Chronicles to Becoming a Man

JamesPTA

Triple-Digit Post Count
Everyone,

I am still around and training. For the first time in over a year, I had decided to stop performing a program. While Clean Em Up from MKM is an excellent program, I have felt like it wasn't for me.

The ultimate goals for me for 2020 is to practice the original PM with Snatches and Bent Press. Why? With my heaviest KB at 32kg, I want to snatch that bad boy and to get strong with the BP and eventually do this with the 32 as well. After that, I would like to run ROP again with the 28 and transition into ROTK.

With these goals in mind, MKM has taken me off the path from strength. A few months ago, I was able to press my 32 for 2 SOLID reps per side, but I could not even get the weight off from the rack position last week. Very shameful, IMO.

I started Hector G's Survival Guide this week. It is a 6 day a week double KB program that switches grinds of presses/squats using Plan Strong principles one day, and ballistics with density protocols the next day. I'm 3 days in and loving it with the heavier bells again.

After 4 full weeks of this, then the Original PM will be practiced religiously.
 

JamesPTA

Triple-Digit Post Count
11/11/2019 SAH Survivor Guide

3 ladders (2 with 20s, 1 with 24s) DMP: 3,4,5 DFSq: 5,4,3
120 seconds rest between sets

11/12/2019

DSW Density Protocol
2x20
20 minutes 7 x 15 reps (105 NL)

11/13/2019

4 ladders (2 with 20s, 2 with 24s) DMP: 3,4 DFSq: 3,4
120 seconds rest between sets

11/14/2019

DSN Density Protocol

20 minutes 6 x 12 reps (72 NL), 7 sets with 16s, 5 sets with 20s
 

JamesPTA

Triple-Digit Post Count
11/18/2019 SAH Survival Guide

5 ladders of DMP/FSQ: 3,5

Sets of 3 with 24s. Sets of 5 with 20s

90 seconds rest
 
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JamesPTA

Triple-Digit Post Count
11/20/2019 SAH Survival Guide

5 ladders of DMP/FSQ: 2,4

Sets of 2 with 24s. Sets of 4 with 20s

90 seconds rest
 

JamesPTA

Triple-Digit Post Count
11/25/2019 SAH Survival Guide

4 ladders of DMP/FSQ: 3,4

Sets of 3 with 24s. Sets of 4 with 20s

60 seconds rest
 

JamesPTA

Triple-Digit Post Count
11/26/2019

DSW Density Protocol
2x20
20 minutes 7 x 18 reps (126 NL)

I sprinkled in 5 sets with the 24s randomly. Almost feel like this is the weight I should’ve chosen.
 

JamesPTA

Triple-Digit Post Count
11/29/2019

DSN Density Protocol
2x20
20 minutes 6 reps x 15 sets (90NL)

10 minutes of Bent Press Practice


Bring on the turkey!

Happy Thanksgiving
 

JamesPTA

Triple-Digit Post Count
11/29/2019 SAH Survival Guide

Straight Sets DMP and FSQ 4 x 8 sets
2x20
60 seconds rest

De-load week complete. Final week is next with Hector increasing the volume to cap things off.
 

JamesPTA

Triple-Digit Post Count
12/2/2019 SAH Survival Guide

7 ladders of DMP/FSQ: 3,4

Sets of 3 with 24s. Sets of 4 with 20s

90 seconds rest
 

JamesPTA

Triple-Digit Post Count
12/3/2019 SAH Survival Guide

DSW Density Protocol
2x20
20 minutes 7 x 20 sets (140 NL)

6 sets were performed with 2x24
 

JamesPTA

Triple-Digit Post Count
12/5/2019

DSN Density Protocol
2x20
20 minutes 6 reps x 15 sets (90NL)

10 minutes of Bent Press Practice

I couldn't push the density with this one today. Definitely started to lose power on that last set. AH well...I'm sad that I wont be doing double snatches for a long time. My plan is to start the Original PM next week with Snatch and Bent press until I own the 32. After that, I do plan on completing ROP once again with the 28kg. Once that is complete, I would like to perform ROTK with the 24s (my heaviest double set I have), and my goal is to at least start this program in 2020
 

JamesPTA

Triple-Digit Post Count
12/5/2019 SAH Survival Guide

Straight Sets DMP and FSQ 5 x 12 sets
2x20
90 seconds rest

Not a bad program when you’re in between plans. 4 quick weeks building up some volume.

Onto the OPM
 

JamesPTA

Triple-Digit Post Count
12/9/2019 OPM

Movement prep: pump stretch, arm bar/bent arm bar, prying GS

Snatch light volume
4x 24, 4x 24, 4x 24, 4x 24, 4x 24, 4x 24
EMOM. 6 sets each hand, 12 sets total.

Bent Press light volume
2x 24, 2x 24, 2x 24, 2x 24, 2x 24, 2x 24
6 sets each hand, 12 sets total.

Recovery: Hip flexor stretch, brettzel stretch

First few sessions will all be at a light volume to ease into the program. I’m sure my hands will thank me.
 
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JamesPTA

Triple-Digit Post Count
12/11/2019 OPM

Movement prep: pump stretch, 16kg arm bar/bent arm bar, 24kg prying GS

Snatch light volume
4x24, 4x24, 4x24, 4x24, 4x24, 4x24
EMOM. 6 sets each hand, 12 sets total.

Bent Press light volume
2x24, 2x24, 2x24, 2x24, 2x24, 2x24
6 sets each hand, 12 sets total.

Recovery: Hip flexor stretch, brettzel stretch
 
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