From GS to QD

Valentijn

Double-Digit Post Count
12/12/2019

Warm Up:

5 min. Joint Mobility

Dice Roll: 5+5+6 which means:

80 total reps in a 10/2 format

OHS x 32kg
Pushups

This was the first time, since I started Q&D, that I did the one arm swings with 32kg. Reason for this, is that the 28 was feeling way to easy.

Week 4 of Q&D is in the books!
 

Valentijn

Double-Digit Post Count
15/12/2019

Warm Up:

5 min. Joint Mobility

Dice Roll: 2+2+3 which means:

60 total reps in a 5/4 format

THS x 32kg
Pushups

The second serie I did with the extra resistance of a mini band. Oh my the extra tension! But the set after that felt so easy.
Great start of my fifth Q&D week!
 

Valentijn

Double-Digit Post Count
17/12/2019

Warm Up:

5 min. Joint Mobility

Dice Roll: 3+6+1 which means:

60 total reps in a 10/2 format

THS x 32kg
Pushups

I'm feeling like the swings are getting more and more explosive, so at the next session I will focus a little more on the overspeed eccentric part.
 

Valentijn

Double-Digit Post Count
My dice roll by the way is as follows:
  • First roll determines the total volume.
  • Second roll the sets and reps (5/4 or 10/2).
  • Third roll determines the swing variation.
So far I have divided the second roll into two parts and I have not done the combination of 5/4 and 10/2.
Today I have programmed my timer so that I will do this in the future (when I roll a 3 or 4).

I really enjoy the flexibility of this program and the endless possibilities of this exceptionally simple but effective program.
 

Valentijn

Double-Digit Post Count
19/12/2019

Warm Up:

5 min. Joint Mobility

Dice Roll: 5+4+5 which means:

80 total reps in a 5/4 & 10/2 format

OHS x 32kg
Pushups
 

Valentijn

Double-Digit Post Count
23/12/2018

Warm Up:

5 min. Joint Mobility

Dice Roll: 4+5+2 which means:

80 total reps in a 10/2 format

THS x 32kg
Pushups

The second serie I did with the extra resistance of a mini band.
 

Valentijn

Double-Digit Post Count
25/12/2019

Warm Up:

3x5x28kg Goblet Squats

Christmas Training:

40 total reps in a 5/4 format

THS & OHS x 32kg
Pushups

Merry Christmas Everybody!
 

Valentijn

Double-Digit Post Count
Warm Up:

3x5x28kg Goblet Squats

Dice Roll: 5+6+6 which means:

80 total reps in a 10/2 format

OHS x 32kg
Pushups
 

Valentijn

Double-Digit Post Count
"Q&D was meant to be practiced for months and years, not weeks." ~ Pavel

So there you have it. My first 6 weeks of Q&D training. I will continue with the 033 protocol in the same, but different, way for the next 6 weeks.

Happy hunting!
 

Valentijn

Double-Digit Post Count
30/12/2019

Warm Up:

3x5x32kg Goblet Squats
1x5x16kg Halos

Dice Roll: 1+4+5 which means:

40 total reps in a 5/4 & 10/2 format

OHS x 32kg
Pushups on fists

Whether I do pushups on my palms or fists is completely by feel.

I finished this quick session with some ab wheel rollouts and pullups.
 

Valentijn

Double-Digit Post Count
01/01/2020

Warm Up:

5 min. Joint Mobility

Dice Roll: 6+1+3 which means:

100 total reps in a 5/4 format

THS x 32kg
Pushups on fists

Happy New Year!
 

Valentijn

Double-Digit Post Count
03/01/2020

Warm Up:

5 min. Joint Mobility

Dice Roll: 3+6+4 which means:

60 total reps in a 10/2 format

OHS x 32kg
Pushups on fists
 

Valentijn

Double-Digit Post Count
06/01/2020

Warm Up:

5 min. Joint Mobility

Dice Roll: 4+1+5 which means:

80 total reps in a 5/4 format

OHS x 32kg
Pushups on fists
 
Top Bottom