From GS to QD
- Thread starter Valentijn
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Valentijn
Level 4 Valued Member
After 10 weeks of Q&D I took a week off. I did some light cardio and stretching everyday.
Today was the first of a second run of Q&D. For the next couple of weeks I'll only do the 10/2 protocol. So that means I only have to roll the die twice. The first one for the Total number of series and the second roll will determine if I do one or two hand swings.
And I'll add something new: after Q&D I'll do one set of Goblet Squats and one set of ab wheel rollouts. Every session I end with some light stretching.
31/01/2020
Warm Up:
3 min. Joint Mobility
Dice Roll: 3+6 which means:
60 total reps in a 10/2 format
OHS x 32kg
Pushups on fists
Goblet Squats: 1x5x32
Abwheel Rollouts: 1x6
Today was the first of a second run of Q&D. For the next couple of weeks I'll only do the 10/2 protocol. So that means I only have to roll the die twice. The first one for the Total number of series and the second roll will determine if I do one or two hand swings.
And I'll add something new: after Q&D I'll do one set of Goblet Squats and one set of ab wheel rollouts. Every session I end with some light stretching.
31/01/2020
Warm Up:
3 min. Joint Mobility
Dice Roll: 3+6 which means:
60 total reps in a 10/2 format
OHS x 32kg
Pushups on fists
Goblet Squats: 1x5x32
Abwheel Rollouts: 1x6
Valentijn
Level 4 Valued Member
After my experiment with the Q&D 10/2 protocol which lasted 8 weeks, I gained 1,2kg of bodyweight.
After that I've focused on some light running and now I'm back to combine Q&D and running.
03/05/2020
50 min. of LSD running
04/05/2020
30 min of LSD running
05/05/2020
Warm Up:
Goblet Squat: 1x5x16kg, 1x5x28kg, 1x5x32kg
Dice Roll: 2+3+1+4 which means:
60 total reps in a 5/4 - 10/2 format
THS x 32kg
Pushups on fists
First roll determines the total volume.
Second roll determines the rep scheme.
Third roll determines whether I use one or two arm swings.
Fourth roll determines whether I do the pushups on my palms or fists.
After that I've focused on some light running and now I'm back to combine Q&D and running.
03/05/2020
50 min. of LSD running
04/05/2020
30 min of LSD running
05/05/2020
Warm Up:
Goblet Squat: 1x5x16kg, 1x5x28kg, 1x5x32kg
Dice Roll: 2+3+1+4 which means:
60 total reps in a 5/4 - 10/2 format
THS x 32kg
Pushups on fists
First roll determines the total volume.
Second roll determines the rep scheme.
Third roll determines whether I use one or two arm swings.
Fourth roll determines whether I do the pushups on my palms or fists.
Valentijn
Level 4 Valued Member
I just started Dry Fighting Weight, after completing Simple and more than six months of Q&D.
Since 16kg kettlebells are the only ones I have in a pair and because they are a bit light for me, I came up with the following:
Week 1:
Day 1: Ladders. 3, 5, 7
Day 2: Sets of 3
Day 3: Sets of 5
Week 2:
Day 1: Ladders. 3, 5, 7
Day 2: Sets of 3
Day 3: Sets of 7
Week 3:
Day 1: Ladders. 3, 5, 7, 9
Day 2: Sets of 5
Day 3: Sets of 7
Week 4:
Day 1: Ladders. 3, 5, 7, 9, (11)
Day 2: Sets of 5
Day 3: Alternate between sets of 7 and 9 if possible.
Week 5:
Day 1: Perform 7×7.
Day 2: Perform a new RM with the same kettlebell(s) you used for the previous 4 weeks. Or you may go up to a heavier kettlebell(s) and perform a new RM
Just finished Week 1 Day 1. Not too hard, not too easy. I actually like the higher reps.
I'll keep you posted!
Since 16kg kettlebells are the only ones I have in a pair and because they are a bit light for me, I came up with the following:
Week 1:
Day 1: Ladders. 3, 5, 7
Day 2: Sets of 3
Day 3: Sets of 5
Week 2:
Day 1: Ladders. 3, 5, 7
Day 2: Sets of 3
Day 3: Sets of 7
Week 3:
Day 1: Ladders. 3, 5, 7, 9
Day 2: Sets of 5
Day 3: Sets of 7
Week 4:
Day 1: Ladders. 3, 5, 7, 9, (11)
Day 2: Sets of 5
Day 3: Alternate between sets of 7 and 9 if possible.
Week 5:
Day 1: Perform 7×7.
Day 2: Perform a new RM with the same kettlebell(s) you used for the previous 4 weeks. Or you may go up to a heavier kettlebell(s) and perform a new RM
Just finished Week 1 Day 1. Not too hard, not too easy. I actually like the higher reps.
I'll keep you posted!
Valentijn
Level 4 Valued Member
Did the first double LCCJ training session today. 30 minutes with 2x24kg.
I do kickboxing 2 or 3 times a week and I also run 1 or 2 times a week.
After several months of Q&D I was ready for something different and I plan to alternate the above two programs every 8 weeks.
I will keep track of it in my training blog. how it contributes to my kickboxing training.
I do kickboxing 2 or 3 times a week and I also run 1 or 2 times a week.
After several months of Q&D I was ready for something different and I plan to alternate the above two programs every 8 weeks.
I will keep track of it in my training blog. how it contributes to my kickboxing training.
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