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Follow One Course Until Strong

Morgan Woods

Level 4 Valued Member
Background:
- Former NASM-CPT and personal trainer.
- FMS Level 1 and 2 certified.
- Currently employed in cybersecurity.
- Training history of approximately 7 years, 4 of cycling S&S.
- 5'6 1/2" and 160lbs at time of writing.

Current program:
- Simple and Sinister, or some personalized variation thereof with an emphasis on technique.

Modus operandi:
- Deep practice or to "relentlessly polish the chrome of your swing and get-up skills as you would with a martial art or a musical instrument" as mentioned in the S&S online course.

Meta-objective:
- To develop the habit of mastering the fundamentals in training, career, and life.
- Develop and maintain F.O.C.U.S.

Previous training log which I had abandoned shortly after due to favoring pen and paper:
 
A.M. Strength Practice
- 32kg Prying GSQ : 3x5
- 32kg DL : 5 reps/set for 15 minutes. Technical focus; no rep goal.
Technique focus:
- Crack a walnut
- Brace for a punch
- Swim the kettlebell back

P.M. Strength Practice
- 32kg Roll to Elbow TGU : 1 rep/set for 15 minutes. Technical focus; no rep goal.
Technique Focus:
- Descend slowly
- Lead with the chest
- Breathe behind the shield

Stretching:
- 90/90 Stretch : 1x5min per side
- QL Straddle : 2x2.5min per side
 
A.M. Strength Practice
- 32kg Prying GSQ : 3x5
- 32kg DL : 10 reps/set for 10 minutes. Technical focus; no rep goal.
Technique focus:
- Fast and loose drills
- Recovery breathing

Note: I am convinced that relaxation/recovery is a skill to be honed in addition to the lifts, a true expression of the yin/yang principle.

P.M. Strength Practice
- 16kg Halos : 3x10
- 32kg Roll to Elbow TGU : 2 reps/set for 15 minutes. Technical focus; no rep goal.
Technique Focus:
- Emphasized contralateral foot and elbow drive into the ground
- Locked elbow
- Breathe behind the shield

Stretching:
- 90/90 Stretch : 1x5min per side
- QL Straddle : 3x2.5min per side
 
A.M. Strength Practice
- 32kg GSQ : 3x5
- 32kg DL : 10 reps/set for 7 sets in 14mins.

P.M. Strength Practice
- 16kg Halos : 1x15
- 32kg Roll to high bridge and windmill TGU : 1 rep/side for a total of 4 per side in 10mins.

Notes:
- Recovery has been suffering due to sleep maintenance insomnia.
- The goal of today was to simply maintain consistency despite lack of time.

Over the weekend I have 2 options:
1) Skip training and focus on recovery/sleep
2) S&S by the book for 1 day w/ 24kg
We'll see how it goes.
 
P.M. Strength Practice
- 32kg Prying GSQ : 3x5
- 32kg DL -> Hike Pass -> 5x 2H Swing circuit for 10 min
- 32kg TGU to half-kneeling : 1x3
- 32kg Racked lunge : 1x3

Stretching:
- 90/90 Stretch : 1x5min per side
- QL Straddle : 2x2min per side
 
I had to skip yesterday due to schedule demands.

A.M. Strength Practice
- 32kg Prying GSQ : 3x5
- 32kg 5 DLs -> 5 2H Swing superset for 15 min. Technical focus.
- 32kg Racked lunge : 1x5
Technique focus:
- Crack a walnut
- Brace for a punch
- Pull the kneecaps up

P.M. Strength Practice
- 16kg Halos : 3x10
- 32kg Get up to tall kneeling : 1x1
- 32kg Roll to Elbow TGU : 1 rep1/set for 15 minutes. Technical focus.

Get up notes for myself to reflect on:
- My foot came off the ground in the roll to elbow. Own the roll before progressing. It's the hardest part of the TGU and the rest of the TGU will improve in the process.
- I will be working with the 32kg likely until the end of the year before I ever even glance at the 40kg to follow S&S by the book. The end goal is "beyond Simple," but not in the direction of Sinister, yet. If that means my training sessions becomes 200-300 1H swings and double or triple TGUs with the 32kg, then so be it. It's vain to do more with what could be done with less, and it'll make the transition into the big leagues easier due to increased cardiorespiratory fitness and hypertrophy that'll occur with time under tension, not to mention highly-refined technique.
- Progress slowly, consistently, and reliably. Gray Cook said that "heavy weight is instructive," so take the time to learn from them.

Stretching:
- 90/90 Stretch : 1x5min per side
- QL Straddle : 3x2.5min per side
 
A.M. Strength Practice
- 32kg GSQ : 3x5
- 32kg 5 DLs -> 5 2H Swing superset for 10 min.
- 32kg Racked lunge : 2x5

A.M. Strength Practice 2
- 32kg Roll to Elbow TGU : 1 rep/set for 10 minutes.

P.M. Strength Practice
- 24kg Roll to Elbow TGU : 3 reps/set for 10 minutes.

Stretching:
- 90/90 Stretch : 1x5min per side
- QL Straddle : 2x2.5min per side
 
Last edited:
Strength Practice
- 32kg GSQ : 3x5
- 32kg 5 DLs -> 5 2H Swing superset for 15 min.
- 32kg Racked lunge : 2x5
- 32kg Roll to Elbow TGU : 1 rep/set for 10 minutes.

Likely will take the weekend off and go hiking after all of the rain. Have a great weekend to those that read this!
 
Strength Practice
- 32kg GSQ : 3x5
- 32kg 4 DLs -> 6 2H Swing superset for 10 min.
- 32kg Half TGU : 1x5

Stretching:
- 90/90 Stretch : 1x5min per side
- QL Straddle : 2x2.5min per side

Technique has improved noticeably from last week, which I'm proud of. My work schedule is demanding but I managed to squeeze in some training today, so there's two wins.
 
Strength Practice
- 32kg GSQ : 3x5
- 30lbs 3x5 Dumbbell bicep curl (to help build strength to GSQ the 32kg.)
- 32kg 4 DLs -> 6 2H Swing superset for 15 min.
- 32kg Half TGU for 15 min

Stretching:
- 90/90 Stretch : 1x5min per side
- QL Straddle : 2x2.5min per side
 
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