From GS to QD

Discussion in 'Training Logs' started by Valentijn, Nov 19, 2019.

  1. Valentijn

    Valentijn Double-Digit Post Count

    18/11/19:

    Kettlebell Long Cycle Training:

    3 sets x 2 min. with 1,5 min. rest. + 1 set of 1 min.

    For Kettlebell Sport I'm following a program from Thierry Sanchez which consist of 29 levels in a step cycle format (own the time, before you progress to the next level).
     
  2. Valentijn

    Valentijn Double-Digit Post Count

    19/11/19

    Simple and Sinister:

    Warmup; 3x5 goblet squats

    10/10 Swings x 32kg
    5/1 Getups x 32kg

    Nothing special, still working on owning the weight and focusing on my breathing as explained in the book.
     
  3. Valentijn

    Valentijn Double-Digit Post Count

    20/11/2019

    Warm Up:

    3 min. Jump Rope

    Kettlebell Long Cycle Training:

    3 sets x 2 min. with 1,5 min. rest. + 1 set of 1 min.
     
  4. Valentijn

    Valentijn Double-Digit Post Count

    After reading The Quick and the Dead again last night, I decided to try the Swing & Push-up plan today.

    I rolled the dice and did the 5/4 plan for 80 reps with 32kg.

    Really, really enjoyed the training and now I am considering replacing S&S with Q&D.
     
  5. Valentijn

    Valentijn Double-Digit Post Count

    22/11/2019

    Goblet Squats: 3x5x28kg

    Getups: 3x1x28kg

    Aerobic Conditioning
     
    ShawnM likes this.
  6. Valentijn

    Valentijn Double-Digit Post Count

    24/11/2019

    I've decided on Q&D instead of S&S.

    Warm Up:

    3 min. Jump Rope

    Dice Roll: 1+1+6 which means:

    5/4 for 40 total

    OHS x 28kg
    Pushups
     
    Last edited: Nov 26, 2019
  7. Valentijn

    Valentijn Double-Digit Post Count

    25/11/2019

    Warm Up:

    3 min. Jump Rope

    Kettlebell Long Cycle Training:

    2 sets x 3 min. with 1,5 min. rest. + 1 set of 1 min.
     
    ShawnM likes this.
  8. Valentijn

    Valentijn Double-Digit Post Count

    26/11/2019

    Warm Up:

    3 min. Jump Rope

    Dice Roll: 5+4+3 which means:

    80 total reps in a 10/2 format

    THS x 32kg
    Pushups
     
    ShawnM likes this.
  9. Valentijn

    Valentijn Double-Digit Post Count

    27/11/2019

    20 min. Light Jump Rope Workout
     
  10. Valentijn

    Valentijn Double-Digit Post Count

    28/11/2019

    Warm Up:

    3 min. Jump Rope

    Dice Roll: 5+3+2 which means:

    80 total reps in a 5/4 format

    THS x 32kg
    Pushups

    This is my second week of Q&D and I'm really enjoy it.
     
  11. Valentijn

    Valentijn Double-Digit Post Count

    01/12/2019

    Warm Up:

    3 min. Jump Rope

    Dice Roll: 4+2+2 which means:

    80 total reps in a 5/4 format

    THS x 32kg
    Pushups
     
  12. Valentijn

    Valentijn Double-Digit Post Count

    02/12/2019

    Standing Ab Wheel Rollouts: 3x5

    Kettlebell Militairy Press: 6x1x28kg
     
  13. Valentijn

    Valentijn Double-Digit Post Count

    03/12/2019

    Warm Up:

    3 min. Jump Rope

    Dice Roll: 3+1+5 which means:

    60 total reps in a 5/4 format

    OHS x 28kg
    Pushups

    Later that evening:

    Standing Ab Wheel Rollouts: 3x1

    Kettlebell Militairy Press: 3x1x28kg
     
  14. Valentijn

    Valentijn Double-Digit Post Count

    04/12/2019

    10 min. Light Jump Rope Workout
     
  15. Valentijn

    Valentijn Double-Digit Post Count

    05/12/2019

    Warm Up

    3x5x16kg Halos
    3x5x28kg Goblet Squats

    Dice Roll: 3+1+3 which means:

    60 total reps in a 5/4 format

    THS x 32kg
    Pushups
     
    Last edited: Dec 8, 2019 at 6:45 AM
  16. Valentijn

    Valentijn Double-Digit Post Count

    07/12/2019

    TGU

    4x1x28kg
    1x1x32kg
     
  17. Valentijn

    Valentijn Double-Digit Post Count

    Today was the start on my fourth week of Q&D

    08/12/2019

    Warm Up

    3x5x28kg Goblet Squats

    Dice Roll: 2+1+5 which means:

    60 total reps in a 5/4 format

    OHS x 32kg
    Pushups on fist
     
    Last edited: Dec 9, 2019 at 6:29 PM
  18. Valentijn

    Valentijn Double-Digit Post Count

    09/12/2019

    TGU

    4x1x28kg
    1x1x32kg

    and some very easy jumprope and pullups.

    I keep doing the TGU's on the 'off days' to keep my S&S training in check.
     
  19. Valentijn

    Valentijn Double-Digit Post Count

    This by far my favorite program:

    1. Literally every training is different, but still the same. (Great for my training add)

    2. Only two moving parts, but never boring. (After achieving Simple, the thought of doing swings and get-ups on a daily basis and training for GS, wanted me to put a bullet through my head).

    3. F#cking convenient. Just your bodyweight and a kettlebell.

    4. Better results in less time. I didn't test my VO2max, but I did have my fat percentage measured today. I compared this with last year when I trained a lot more (with kettlebells, S&S and GS to be precise). And lo and behold, I went from 12% to 10% while getting stronger and better conditioned. And I'm just getting started on the 4th week of Q&D (!)

    5. Geoff Neupert was right; this book truly is Pavel's Magnum Opus.

    6. Here I am. 37 years old, injury free, rocking a solid six pack, training 30 minutes tops a day. Life is good!

    Thank you Pavel!
     

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