Marino
Level 5 Valued Member
Background: 43 year old male lawyer 1.84m 93kg on a mission to become strong to be able to pick up my young children and for health and anti-aging reasons mainly using kettlebells. Don't participate in any sports
Current goals are 2 x body weight deadlift and to press half my body weight. Currently at 170kg deadlift and 36kg press. Worked through S&S for the last year and a half, meeting the swing and get up test standards with the 44kg in July before changing program
Contents
1. SF 520
2. ROP / deadlifts (20 October 2015 onwards)
3. Ladders reloaded and PTTP
4. Kettlebell strong plus PTTP (10 February 2016 onwards)
SF 520
....
Final Saturday
Test day: pressed a double for a new PR with the 36 l, r, and just about squeezed a 40kg on the right side.
Verdict: an enjoyable programme that helped the press improve and mixed conditioning work with presses well. This is the end of the log for SF 520
2.ROP / pickles and vodka
Aiming to improve deadlift and KB military press building on progress made last week with 520 protocol by mixing ROP clean and presses with the pickles and vodka (pt 2) blog post and ROP variety days
...
Final Friday
Clean and press warm up.
Clean and press 1RM test: Pressed 40kg for a new PR.
Final Saturday
DL warm up.
DL 180kg for new PR.
Verdict: unsure about mixing ROP and a DL power cycle. They don't seem to compliment each other. ROP nice and simple.
This is the end of the log for vodka and pickles / ROP.
3. Ladders reloaded and PTTP
Goals of improving deadlift and KB military press.
Deadlift involves starting at 125kg and doing 5, 3, 2 reps. Then adding 5kg the next time and doing the same. Repeat until at 140kg. Then go back to 130kg and start the cycle again. Initially was doing 4 to 5 times a week and at end of 4th cycle have scaled back to 2 to 3 times per week (i.e. cycle from 145kg on the reduced frequency).
Ladders reloaded with military press. Using the file uploaded by Pete on 25 December in the bodyweight forum, 400 reps for first month and 300 for second month (tapering in line with Pavel's advice).
Also daily (5 mins) practising Geoff Neupert's KB Strong drills from his DVD with 2 24kg bells to prepare for move on to Strong at the end of February working the clean and press
...
Wednesday
DL: 160kg 5, 3, 2 - new 5RM
Felt easy which was a surprise
Thursday
Practice zipped up rack position with 2 24kgs 3 reps of 30 seconds
Practice zipped up front squats with 2 24kgs 3 sets of 3
Practice get ups 36kg L, R; 40 kg L, R; 44kg L, R
Practice double swings with 2 24s for 15 seconds at top of each minute for 10 minutes
Later
Single KB clean and press with 32kg (2, 3, 4) x 3; (2, 3) x 2 - H
Enjoying practising the KB Strong drills. Double swings need work to stop banging the handles into my thighs on the down swing. This "practice" actually felt quite tough and the later session was hard going.
Tuesday 9 Feb
Finally accepted I had plateaued on ladders reloaded so time for a change i.e. moving on to KB Strong with double 32s. Without going to a Plan Strong seminar I'm not sure I fully understand the ladders reloaded programming or have got it right.
4. Kettlebell Strong plus PTTP DL
Wednesday 10 Feb
DL with 150kg x 5
Single rep double C+P with 32s x 5 sets
DL with 150kg x 3
Single rep double C+P with 32s x 3 sets
DL with 150kg x 2
Single rep double C+P with 32s x 2 sets
Some fatigue on the presses from heavy presses yesterday as well as doing them only a couple of minutes after the DLs. May add a squat to each double C+P. Really enjoying and benefitting from Original Strength resets in between exercises. A very time efficient work out.
Friday 12 Feb
Double C+P+Sq with 32s 5 sets of 2 with OS resets in between
Sunday 14 Feb
DL 155kg 5, 3, 2
Double C+P+Sq with 32s 10 sets of 1 with OS resets in between
Tuesday 16 Feb
Double Swings with 24s 20 secs on 40 secs off
Gets ups with 24LR, 36LR, 40LR, 44LR
Felt the need for some conditioning work. Form on final swings deteriorating. Still feeling tired from Sunday
Wednesday 17 Feb
DL with 160kg: 5, 3, 2
Double C+P+Sq with 32s 6 sets of 2 reps
Not sure about doing DLs before or on same day as C+P+Sq
Friday 19 Feb
Double C+P+Sq with 32s: 10 sets of 1 rep
DL with 165kg: 5, 3, 2
A new PR on the 5 rep DL. Doing DL after C+P+Sq instead of before worked well
Sunday 21 Feb
Double C+P+Sq with 32kgs: 7 sets of 2 reps
Misplaced left foot on a squat and have tweaked my knee
Monday 22 Feb
S&S and OS warm-up
20 minutes on exercise bike at c 80 rpm - 2 mins at 5 RPE, (1 min at 6 RPE (level 10), 1 min at 7 RPE (level 12), 1 min at 8 RPE (level 14), 1 min at 9 RPE (level 16)) x 4
Walking around with 44kg KB in one hand and 40kg KB in other hand for 30 secs. Swap hands and repeat for 30 secs. Do two more times.
Bringing conditioning work (without any external weight) in to the routine to fill in a gap and to avoid heart wall hypertrophy. See Kenneth Jay's article in Strength Matters magazine this month on benefits of un-weighted cardio. Farmer's carries for time really tax grip and traps. Felt physical good after the conditioning work.
Wednesday 24 Feb
Lunchtime:
OS warm-up plus unweighted TGUs
Exercise bike sprints: 2 mins slow pace then (30secs sprint (120 + rpm at level 17) then 30 secs slow pace) x 10
Heart rate peaked at 186 bpm. The sprint protocol is simpler to follow than Monday's bike session and is far more taxing on the system. Will work up to 15 sprints and then increase the resistance level
Evening time:
Double C+P+FSQ with 32s: 10 sets of 1
Thursday 25 Feb
A day for movement in advance of a few days' of late work nights
S&S and OS warm up
Swings with 44kg: 10l, 10r, 10l, 10r, 102H every 30 seconds
TGU with 36kg: (L, R) x 5 in 10 minutes
Practising bent press with 16kg and 24kg
Exercise bike: 1 min level 10, 1 min level 12, 1 min level 14, 1 min level 16
Much fatigue in body made for a hard session.
Sunday 28 Feb
Warm up of swings 5L, 5R with 32kg
Double C+P+FSQ with 32s: 8 sets of 2
DL with 155kg: 5, 3, 2
Did while reading the Sunday papers so no rushing in between sets. Shuffling feet inwards before FSQ (to avoid tweaking knee again) is a bit awkward and saps my energy. Can feel extra use of abs with FSQs.
Wednesday 2 March
Sprints 30secs on, 30 secs off on stationery bike for 12 minutes
Thursday 3 March
Double C+P+FSQ with 32s: 10 sets of 1
Saturday 5 March
Double C+P+FSQ with 32s: 9 sets of 2
DL with 160kg: 5, 3, 2
Monday 7 March
1HSW with 44kg: (10L, 10R)x5 in 5 minutes
TGU with 14, 40, 44, 36, 14kgs L,R
Tuesday 8 March
Double C+P with 32s: 10 sets of 1
Thursday 10 March
Double C+P with 32s: 2 sets of 3
Family interruptions
Friday 11 March
LCCJ with single 24kg (5L, 5R) EMOM for 10 minutes
TGUs with 40kg
5 minutes of sprints on stationery bike 30 secs rest ever 30 secs
Double C+P with 32s: 5 sets of 3
Saturday 12 March
DL with 170kg: 1 set of 5 (new PR)
Very tired before starting so tension way off and a real grind of a lift. Bike sprints and LCCJs really building up systemic fatigue
Monday 14 March
Lunchtime:
DFSQ with 28kg dumb bell and 36kg KB (lack of equipment - had to compromise): 5 sets of 3
C+P: 36kg 1L, 1R
TGUs with 36kg 2L, 2R
Suitcase carry with 44kg KB 30 secs (L, R) x 2
Evening:
Double Clean and Press with 32s: 10 sets of 2
Thursday 17 March
Double C+P with 32s: 6 sets of 3
DL: 120kg x 3; 150kg x 3; 185kg x 1 personal record and end of DL cycle.
Current goals are 2 x body weight deadlift and to press half my body weight. Currently at 170kg deadlift and 36kg press. Worked through S&S for the last year and a half, meeting the swing and get up test standards with the 44kg in July before changing program
Contents
1. SF 520
2. ROP / deadlifts (20 October 2015 onwards)
3. Ladders reloaded and PTTP
4. Kettlebell strong plus PTTP (10 February 2016 onwards)
SF 520
....
Final Saturday
Test day: pressed a double for a new PR with the 36 l, r, and just about squeezed a 40kg on the right side.
Verdict: an enjoyable programme that helped the press improve and mixed conditioning work with presses well. This is the end of the log for SF 520
2.ROP / pickles and vodka
Aiming to improve deadlift and KB military press building on progress made last week with 520 protocol by mixing ROP clean and presses with the pickles and vodka (pt 2) blog post and ROP variety days
...
Final Friday
Clean and press warm up.
Clean and press 1RM test: Pressed 40kg for a new PR.
Final Saturday
DL warm up.
DL 180kg for new PR.
Verdict: unsure about mixing ROP and a DL power cycle. They don't seem to compliment each other. ROP nice and simple.
This is the end of the log for vodka and pickles / ROP.
3. Ladders reloaded and PTTP
Goals of improving deadlift and KB military press.
Deadlift involves starting at 125kg and doing 5, 3, 2 reps. Then adding 5kg the next time and doing the same. Repeat until at 140kg. Then go back to 130kg and start the cycle again. Initially was doing 4 to 5 times a week and at end of 4th cycle have scaled back to 2 to 3 times per week (i.e. cycle from 145kg on the reduced frequency).
Ladders reloaded with military press. Using the file uploaded by Pete on 25 December in the bodyweight forum, 400 reps for first month and 300 for second month (tapering in line with Pavel's advice).
Also daily (5 mins) practising Geoff Neupert's KB Strong drills from his DVD with 2 24kg bells to prepare for move on to Strong at the end of February working the clean and press
...
Wednesday
DL: 160kg 5, 3, 2 - new 5RM
Felt easy which was a surprise
Thursday
Practice zipped up rack position with 2 24kgs 3 reps of 30 seconds
Practice zipped up front squats with 2 24kgs 3 sets of 3
Practice get ups 36kg L, R; 40 kg L, R; 44kg L, R
Practice double swings with 2 24s for 15 seconds at top of each minute for 10 minutes
Later
Single KB clean and press with 32kg (2, 3, 4) x 3; (2, 3) x 2 - H
Enjoying practising the KB Strong drills. Double swings need work to stop banging the handles into my thighs on the down swing. This "practice" actually felt quite tough and the later session was hard going.
Tuesday 9 Feb
Finally accepted I had plateaued on ladders reloaded so time for a change i.e. moving on to KB Strong with double 32s. Without going to a Plan Strong seminar I'm not sure I fully understand the ladders reloaded programming or have got it right.
4. Kettlebell Strong plus PTTP DL
Wednesday 10 Feb
DL with 150kg x 5
Single rep double C+P with 32s x 5 sets
DL with 150kg x 3
Single rep double C+P with 32s x 3 sets
DL with 150kg x 2
Single rep double C+P with 32s x 2 sets
Some fatigue on the presses from heavy presses yesterday as well as doing them only a couple of minutes after the DLs. May add a squat to each double C+P. Really enjoying and benefitting from Original Strength resets in between exercises. A very time efficient work out.
Friday 12 Feb
Double C+P+Sq with 32s 5 sets of 2 with OS resets in between
Sunday 14 Feb
DL 155kg 5, 3, 2
Double C+P+Sq with 32s 10 sets of 1 with OS resets in between
Tuesday 16 Feb
Double Swings with 24s 20 secs on 40 secs off
Gets ups with 24LR, 36LR, 40LR, 44LR
Felt the need for some conditioning work. Form on final swings deteriorating. Still feeling tired from Sunday
Wednesday 17 Feb
DL with 160kg: 5, 3, 2
Double C+P+Sq with 32s 6 sets of 2 reps
Not sure about doing DLs before or on same day as C+P+Sq
Friday 19 Feb
Double C+P+Sq with 32s: 10 sets of 1 rep
DL with 165kg: 5, 3, 2
A new PR on the 5 rep DL. Doing DL after C+P+Sq instead of before worked well
Sunday 21 Feb
Double C+P+Sq with 32kgs: 7 sets of 2 reps
Misplaced left foot on a squat and have tweaked my knee
Monday 22 Feb
S&S and OS warm-up
20 minutes on exercise bike at c 80 rpm - 2 mins at 5 RPE, (1 min at 6 RPE (level 10), 1 min at 7 RPE (level 12), 1 min at 8 RPE (level 14), 1 min at 9 RPE (level 16)) x 4
Walking around with 44kg KB in one hand and 40kg KB in other hand for 30 secs. Swap hands and repeat for 30 secs. Do two more times.
Bringing conditioning work (without any external weight) in to the routine to fill in a gap and to avoid heart wall hypertrophy. See Kenneth Jay's article in Strength Matters magazine this month on benefits of un-weighted cardio. Farmer's carries for time really tax grip and traps. Felt physical good after the conditioning work.
Wednesday 24 Feb
Lunchtime:
OS warm-up plus unweighted TGUs
Exercise bike sprints: 2 mins slow pace then (30secs sprint (120 + rpm at level 17) then 30 secs slow pace) x 10
Heart rate peaked at 186 bpm. The sprint protocol is simpler to follow than Monday's bike session and is far more taxing on the system. Will work up to 15 sprints and then increase the resistance level
Evening time:
Double C+P+FSQ with 32s: 10 sets of 1
Thursday 25 Feb
A day for movement in advance of a few days' of late work nights
S&S and OS warm up
Swings with 44kg: 10l, 10r, 10l, 10r, 102H every 30 seconds
TGU with 36kg: (L, R) x 5 in 10 minutes
Practising bent press with 16kg and 24kg
Exercise bike: 1 min level 10, 1 min level 12, 1 min level 14, 1 min level 16
Much fatigue in body made for a hard session.
Sunday 28 Feb
Warm up of swings 5L, 5R with 32kg
Double C+P+FSQ with 32s: 8 sets of 2
DL with 155kg: 5, 3, 2
Did while reading the Sunday papers so no rushing in between sets. Shuffling feet inwards before FSQ (to avoid tweaking knee again) is a bit awkward and saps my energy. Can feel extra use of abs with FSQs.
Wednesday 2 March
Sprints 30secs on, 30 secs off on stationery bike for 12 minutes
Thursday 3 March
Double C+P+FSQ with 32s: 10 sets of 1
Saturday 5 March
Double C+P+FSQ with 32s: 9 sets of 2
DL with 160kg: 5, 3, 2
Monday 7 March
1HSW with 44kg: (10L, 10R)x5 in 5 minutes
TGU with 14, 40, 44, 36, 14kgs L,R
Tuesday 8 March
Double C+P with 32s: 10 sets of 1
Thursday 10 March
Double C+P with 32s: 2 sets of 3
Family interruptions
Friday 11 March
LCCJ with single 24kg (5L, 5R) EMOM for 10 minutes
TGUs with 40kg
5 minutes of sprints on stationery bike 30 secs rest ever 30 secs
Double C+P with 32s: 5 sets of 3
Saturday 12 March
DL with 170kg: 1 set of 5 (new PR)
Very tired before starting so tension way off and a real grind of a lift. Bike sprints and LCCJs really building up systemic fatigue
Monday 14 March
Lunchtime:
DFSQ with 28kg dumb bell and 36kg KB (lack of equipment - had to compromise): 5 sets of 3
C+P: 36kg 1L, 1R
TGUs with 36kg 2L, 2R
Suitcase carry with 44kg KB 30 secs (L, R) x 2
Evening:
Double Clean and Press with 32s: 10 sets of 2
Thursday 17 March
Double C+P with 32s: 6 sets of 3
DL: 120kg x 3; 150kg x 3; 185kg x 1 personal record and end of DL cycle.
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