jhpowers
Level 6 Valued Member
Okay,
My New Years resolution is to maintain a log on the StrongFirst forum. Here is my introduction.
I am currently 48 at 5 foot 6 weighting 168 lb (76kg). I've been doing kettlebell and barbell work for the past 4 years after a long sedentary period from the age of 26 to 44. As career and kids took over my life, I had ballooned to almost 190lb and, worse yet, had become very deconditioned. I was drawn to kettlebell because they seemed to address strength and conditioning with only one tool. When I started, I was embarrassed to be struggling to snatch and clean with only the 12 kg bell. This was partially strength related but the kettlebell revealed shoulder mobility issues that had been previously not apparent (because I was totally sedentary).
Since that time, I've had lots of training ADHD and have rotated between kettlebell and barbell programs every 3-6 months. This was partially due to a desire for variety but also partially due to repeatedly running into minor injuries that led to changes in program to work around the difficulties. I've worked with a few SFG's over the years, but last year I asked one to help me with programming with the intent to get stronger without hurting myself. I worked with Arryn for 9 months and felt that both my strength and movement substantially improved.
Now I'm pursuing Simple and Sinister. My goal is to meet the simple standard and then transition to the bent press. My goal is to have greater consistency and stick with the program until I meet the standards. The bent press will be something of a challenge as I don't currently have the thoracic or shoulder mobility to do it without some pain and "no go" signals from my body. These days I'm doing arm bars and they seem to be helping now that I'm doing them correctly.
I started S&S at the beginning of November. Since then, I've varied between 3-6 workouts per week depending on holiday travel, meetings, etc. I'm a little worried that this log may be fairly boring as my workouts don't vary much from day to day. Here is today's workout.
Pull over 12kg
Arm bar 12kg
Bent arm bar 12kg x 3+3
Tall sit press 12 kg x 3+3
(Circuit)
Goblet squat 24kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3
Pull over 12kg
Arm bar 12kg
Bent arm bar 12 kg x 3+3
Tall sit press 12 kg x 3+3
Swings 1hs
32 kg 10 x 10 in 10:04
TGU
24 kg 1+1 x 5 in 13:25
90 stretch x 90 count
QL stretch x 60 count
Bretzel x 90 count
My right medial elbow has been off/on aggravated by goblet squats. I've been substituting 16kg double front squats while still trying to push downward without spinal flexion for flexibility. I'll probably have to resume that. I am also struggling a little with my lefthanded grip on the swings. Not a big problem, but just a little tougher to hold on than I would like. Otherwise, everything felt pretty good.
My New Years resolution is to maintain a log on the StrongFirst forum. Here is my introduction.
I am currently 48 at 5 foot 6 weighting 168 lb (76kg). I've been doing kettlebell and barbell work for the past 4 years after a long sedentary period from the age of 26 to 44. As career and kids took over my life, I had ballooned to almost 190lb and, worse yet, had become very deconditioned. I was drawn to kettlebell because they seemed to address strength and conditioning with only one tool. When I started, I was embarrassed to be struggling to snatch and clean with only the 12 kg bell. This was partially strength related but the kettlebell revealed shoulder mobility issues that had been previously not apparent (because I was totally sedentary).
Since that time, I've had lots of training ADHD and have rotated between kettlebell and barbell programs every 3-6 months. This was partially due to a desire for variety but also partially due to repeatedly running into minor injuries that led to changes in program to work around the difficulties. I've worked with a few SFG's over the years, but last year I asked one to help me with programming with the intent to get stronger without hurting myself. I worked with Arryn for 9 months and felt that both my strength and movement substantially improved.
Now I'm pursuing Simple and Sinister. My goal is to meet the simple standard and then transition to the bent press. My goal is to have greater consistency and stick with the program until I meet the standards. The bent press will be something of a challenge as I don't currently have the thoracic or shoulder mobility to do it without some pain and "no go" signals from my body. These days I'm doing arm bars and they seem to be helping now that I'm doing them correctly.
I started S&S at the beginning of November. Since then, I've varied between 3-6 workouts per week depending on holiday travel, meetings, etc. I'm a little worried that this log may be fairly boring as my workouts don't vary much from day to day. Here is today's workout.
Pull over 12kg
Arm bar 12kg
Bent arm bar 12kg x 3+3
Tall sit press 12 kg x 3+3
(Circuit)
Goblet squat 24kg x 5/3
Bridge x 5/3
Halo 16kg x 5+5/3
Pull over 12kg
Arm bar 12kg
Bent arm bar 12 kg x 3+3
Tall sit press 12 kg x 3+3
Swings 1hs
32 kg 10 x 10 in 10:04
TGU
24 kg 1+1 x 5 in 13:25
90 stretch x 90 count
QL stretch x 60 count
Bretzel x 90 count
My right medial elbow has been off/on aggravated by goblet squats. I've been substituting 16kg double front squats while still trying to push downward without spinal flexion for flexibility. I'll probably have to resume that. I am also struggling a little with my lefthanded grip on the swings. Not a big problem, but just a little tougher to hold on than I would like. Otherwise, everything felt pretty good.
Last edited: