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Dad Strength

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SUOMI-PUKU

SUOMI-PUKU

Level 6 Valued Member
I am SUOMI-PUKU, 29M, 6’2”, ~89kg.

About Me
  • New dad as of mid-March, training time is limited and ideally will mainly be possible in the same room as my daughter or my home office with the occasional trip to the garage gym
  • Have some experience with sporadic training (barbells/callisthenics/cardio) for a few years but not made much progress due to inconsistency and program/exercise hopping
  • Brand new to kettlebell training, but seems to fit the bill for my needs so have bought/read and re-reading: ETK, S&S, Q&D and enjoy listening to Dan John and Pat Flynn podcasts about KB training. I also enjoy the work of Jim Wendler on general strength training.
My 2021 Goals
  • Push ups: BW x 15/5
  • KB clean and press: 24 KB x 10+10
  • Pull ups: BW x 10
  • Trap DL: 120kg x 5
  • Perfect down dog pose
My Routine
  • Main movements: KB press, Trap DL, Pull ups.
  • Mobility: Dead hang, band dislocates, yoga, foam roll/lacrosse ball
  • Programming: Progress the main movements using the fighter pull up program, ladders, S&S, GTG or just simply by practising them for some hard sets. Have a circuit of at least 2 assistance movements after the main movement when I have time.
Starting Numbers
  • Push ups: BW x 12 (01 04 21),
  • KB press: 16 KB x 10+10 (11 05 21)
  • Pull ups: BW x 1 (01 04 21)
  • Trap DL: 80kg x 5 (01 04 21)
Progress Update (Will update as I test maxes)
  • Push ups: BW x 20 (30 04 21),
  • KB press: 16 KB x 15+15 (06 06 21), 24 KB x 2+2 (08 06 21)
  • Pull ups: BW x 4 (06 06 21)
  • Trap DL:
 
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Fri 02 04 21

10,8,6,4,2 Push ups with BW - 30 reps

Sun 04 04 21

10,8,6,4,4 Push ups with BW - 32 reps
2,2,2,2 Pull ups

Mon 05 04 21

10/10 Swings with 16 DB
10,8,6,6,4 Push ups with BW - 34 reps
Yoga

Yoga got done in the middle of the night while baby was feeding and I was waiting to change the nappy, not ideal circumstances but better than missing it out!
 
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Wed 07 04 21

10,10,8,6,4 Push ups with BW - 38 reps
2,2,2,2 Pull ups with BW

KB should be arriving today, will see if the baby cooperates so I can have a play around with it. Probably do some swing/hinge drills and a few 2H swings. Have a sore knee (not sure why) so won’t push it at all.
 
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Thu 08 04 21

2,2,2,2,2 Pull ups with BW
Some work on form for Deadlifts and Swings with 24 KB

Kettlebell has arrived! Going to work on form most days with the bell for now, which will also get me used to training with it day after day and hopefully reduce DOMs. Then going to start some kind of S&S progression with it! Excited.
 
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Fri 09 04 21

12,10,8,6,4 Push ups with BW - 40 reps

Knee is hurting a bit so did a few swings/deadlifts but not to a program or anything. Going to rest the knee tomorrow too.
 
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Tue 11 04 21

12,10,8,6,6 Push ups with BW - 42 reps

Again, not much time found today but the Push Ups rep count is climbing slow and steady! 16 KB arrived today too so going to start some swinging soon I think
 
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Wed 12 04 21

6 sets of Pull ups
10/5 Swings with the 16 KB
12,10,8,8,6 Push Ups with BW - 44 reps
3 sets of Towel KB Curls

Experimented with the towel curls and really liked how they felt, so will probably keep doing them if I get time.
 
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Thu 13 04 21

12,10,10,8,6 Push Ups with BW - 46 reps

3 sets of KB Towel Curls
 
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Fri 16 04 21

Yoga

5/3 Goblet Squats with BW, 16, 24 KB

10/6 2H Swings with the 16 KB

3 sets of Ab Wheel

Lower body focus today, so I’ll hopefully be fresh and find time to hit some Pull Ups/Push Ups tomorrow.
 
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Sat 17 04 21

Dead hang, Band dislocates, Haloes as a warm up
12,12,10,8,6 Push Ups with BW - 48 reps

10,8,6,4,2 Band Assisted Pull Ups - 30 reps

3 sets of KB Towel Curls

Yoga

Moving from BW for Pull ups to band assisted ones so I can use the RFPP for those too.
 
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Sun 18 04 21

KB deadlifts as a warm up
10/7 Swings with 16 KB

Really going to work on my swing form, want to get it dialled in now while I’m learning rather than having to unlearn a lot of bad habits. As per my topic in the Kettlebell forum I'll be doing some KB deadlifts and swings with the 24 KB on my next training day.

Goblet squats have been irritating my knees for some reason so missing them out for a bit. Instead warming up to swings with deadlifts and going to try some light Bulgarian goat bag swings.
 
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Mon 19 04 21

Dead hang, Band dislocates as a warm up
14,12,10,8,6 Push ups with BW - 50 reps

Swing form work with the 24 KB

Yoga

Happy with the results so far from RFPP for my push ups considering it's only been 17 days (and 10 workouts). Have surpassed my old max and doing 50 reps per session now after starting at 30 reps per session, without it feeling much more difficult to do. Hoping to see the same kind of progress with my band assisted pull ups now that I'm going to do RFPP with them too ? albeit less frequently
 
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Tue 20 04 21

Dead hang, Band dislocates
10,8,6,4,4 Band assisted pull ups - 32 reps
3 sets of KB towel curls

Yoga

Back to work tomorrow, can actually see it being beneficial for my training however as I have my KB in the home office and can do Push ups at the desk. Depends how much I have on, we’ll see.
 
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Wed 21 04 21

Yoga

Dead hang, Band dislocates as warm up
14,12,10,8,8 Push ups with BW - 52 reps

Goblet squat, KB DL as warm up
5/5 Swings with the 24 KB

Back to work today, did all of this by the desk throughout the day and in my lunch.
 
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Thu 22 04 21

Dead hang, Goblet squat
KB waiter walks and suitcase carries
10,8,6,6,4 reps of band assisted pull ups - 34 reps
3,3,3 slow reps of ab wheel
Yoga

Listening to a lot of Dan John lately and have been trying out dead hangs as a morning stretch and they really seem to feel great for my whole upper body! Going to do the 30s dead hang and 30s goblet squat he recommends to do each day for mobility, on top of my yoga/workout.

Tried out waiter walks today to see how my shoulders felt about overhead work. Think I’ll keep them in as I like having weighted carries, and I feel like it’s good to learn that overhead position for when I want to eventually start pressing/snatching.
 
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Fri 23 04 21

Dead hang, Goblet Squat
10/10 Swings with the 24 KB
14,12,10,10,8 Push ups with BW - 54 reps
2 sets of KB towel curls/tri extensions

First time doing the 10/10 swings properly, felt very good but very hard for me even doing them EMOM. Will slowly work those rest periods down in test days but normal days I’ll be happy doing sets of 10 GTG or talk test.

Push ups felt difficult today. Not sure how long I can run this progression for but will definitely keep running it for now until I stop making progress before going to GTG or band push ups.
 
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Sun 25 04 21

Dead Hang/Goblet Squat
10,8,8,6,4 Band assisted pull ups - 36 reps
4 sets of KB towel curls
Yoga
 
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Mon 26 04 21

14,12,12,10,8 Push ups with BW - 56 reps

Not much time today, did the first two sets in the morning and the last 3 sets right before bed.
 
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