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I am not smarter than Brett Jones: My SFG 2 training journal.

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Week 1, Day 3
Friday 1/28

1. Neck nods, rib pull > Brettzels, arm bars
2. 3 rounds: a) TGU 24 kg x1+1 b) Bottom-up Press 16 kg x1+1
3. 1KB Military Press: 12 kg/5+5, 16 kg/5+5, 24 kg/3+3, 32 kg/3x4
4. Windmill: 24 kg x3+3
5. Bent Press: 24 kg x3+3
6. Hangs

Notes: the 32 was moving nicely!
Blake Nelson
 
Week 2, Day 1
Monday 1/31

1. Neck nods, rib pull > Brettzels, prying cobra
2. TGU > Windmill: 16 kg x1+1
3. Snatch: 16 kg 16x4+4 EMOM
4. 1 Round: TGU x1+1, 2KB Swing x10, 2KB Press x5, 2KB Squat x5, 2KB Clean x5, all with 24 kg, 30 seconds rest between movements.

Notes: The snatches felt easy, which was the plan. I am out of kettlebell shape so I am starting "too light" and rebuilding my base. The KB circuit went well, but I ran out of time and was unable to do another round.

Blake Nelson
 
Week 2, Day 2
Wednesday 2/2

1. Neck nods, rib pull > Brettzels, prying cobra
2. 1 round: 15-30 seconds between movements all with 2x24 kg except Snatches, which were done with 2x16 kg
- 2KB Military Press x3
- TGU x1+1
- 2KB Push Press x3
- 2KB Squat x3
- 2KB Jerk x3
- 2KB Swing x3
- 2KB Press x3
- 2KB Snatch x3
- 2KB Push Press x3
3. Active rest 10:00
4. 1 round: 15-30 seconds between movements all with 2x24 kg except Snatches, which were done with 2x16 kg
- 2KB Squat x3
- TGU x1+1
- 2KB Swing x3
- 2KB Squat x3
- 2KB Press x3
- 2KB Squat x3
- 2KB Swing x3
- 2KB Push Press x3
- 2KB Snatch x3
- 2KB Jerk x3

Notes: My plan is to slowly add reps, then more rounds.
The original program can be found here.

Blake Nelson
 
Week 2, Day 3
Monday 1/24

1. Neck nods, arm bars, brettzels, etc.
2. a) TGU: 24 kg x1+1 b) Bottom-up press: 16 kg x1+1
3. a) Military Press: 24 kg 4x(1, 2, 3, 4, 5)
4. Partial bodyweight pull-ups: 6x10

Notes: I did my presses as follows: 1+1, 2+2, 3+3, rest 2:00, 4+4, rest 2:00, 5+5, rest 2:00, repeat. They took about 30 minutes again. I feel pretty good about adding a whole ladder and finishing in the same amount of time. The pull-ups are real low intensity. I'm just trying to get some volume of full ROM pulls.

The original program can be found here.

Blake Nelson
 
Week 3, Day 1
Monday 2/7

1. Neck nods, rib pull > brettzels
2. 2 rounds: a) TGU 24 kg x2+2 b) SLDL x5+5
3. 1HS: 24 kg 4x15+15, 5 minutes rest between sets

Notes: I am going to do 4 sessions this week.

The original program can be found here.

Blake Nelson
 
Week 3, Day 2
Tuesday 2/8

1. Neck nods, rib pull > Brettzels, arm bars
2. 3 rounds: a) TGU 24 kg x1+1 b) Bottom-up Press 16 kg x1+1
3. a) 1KB Military Press: 12 kg/5+5, 16 kg/5+5, 24 kg/3+3, 32 kg/3x4 b) Partial bodyweight pull-ups 1:1
4. Windmill: 24 kg x3+3
5. Bent Press: 24 kg x3+3, 32 kg 1+1
6. Hangs

Notes: The 32 felt heavy this week

The original program can be found here.

Blake Nelson
 
Week 3, Day 3
Friday 2/11

1. Neck nods, rib pull > Brettzels
2. TGU > Windmill: 16 kg x1+1
3. Snatch: 16 kg 15x5+5 EMOM
4.2 Rounds: TGU x1+1, 2KB Swing x10, 2KB Press x5, 2KB Squat x5, 2KB Clean x5, all with 24 kg, 30 seconds rest between movements 3 minutes rest between rounds

Notes: I am glad that I am starting light with my snatches. The volume feels easy but still effective. I am giving myself plenty of room to grow.

The original program can be found here.

Blake Nelson
 
Week 3, Day 4
Saturday 2/12

1. Neck nods, rib pull > Brettzels
2. 2 rounds: 30 seconds between movements, 3 minutes between rounds, all with 2x16 kg
- 2KB Military Press x5
- TGU x1+1
- 2KB Push Press x5
- 2KB Squat x5
- 2KB Jerk x5
- 2KB Swing x5
- 2KB Press x5
- 2KB Snatch x5
- 2KB Push Press x5
3. Active rest 10:00
4. 2 rounds: 30 seconds between movements, 3 minutes between rounds, all with 2x16 kg
- 2KB Squat x5
- TGU x1+1
- 2KB Swing x5
- 2KB Squat x5
- 2KB Press x5
- 2KB Squat x5
- 2KB Swing x5
- 2KB Push Press x5
- 2KB Snatch x5
- 2KB Jerk x5

Notes: Getting in "kettlebell shape" is my priority. I switched to double 16s in order to get more volume. Today I did more than triple the reps and more than double the tonnage I did last week. Over the next few weeks, I will compress the work into less time. Then I will go heavier.

The original program can be found here.

Blake Nelson
 
Week 4, Day 1
Monday 2/14

1. Neck nods, arm bars, brettzels, etc.
2. a) TGU: 24 kg x1+1 b) Bottom-up press: 16 kg x1+1
3. a) Military Press: 24 kg 5x(1, 2, 3, 4, 5)
4. Partial bodyweight pull-ups: 3x12

Notes: I did my presses as follows: 1+1, 2+2, 3+3, rest 1:30, 4+4, rest 1:30, 5+5, rest 1:30, repeat. They took 35 minutes. The bell felt good, moving fast.

The original program can be found here.

Blake Nelson
 
Week 4, Day 2
Tuesday 2/15

1. Neck nods, rib pull > brettzels
2. 2 rounds: a) TGU 24 kg x2+2 b) SLDL x5+5
3. 1HS: 24 kg 5x15+15, 5 minutes rest between sets

Notes: I will move up to the 28 kg kettlebell next week.

The original program can be found here.

Blake Nelson
 
Week 4, Day 3
Wednesday 2/16

1. Neck nods, rib pull > Brettzels, arm bars
2. 3 rounds: a) TGU 24 kg x1+1 b) Bottom-up Press 16 kg x1+1
3. a) 1KB Military Press: 12 kg/5+5, 16 kg/5+5, 24 kg/3+3, 32 kg/1, Test rep max = 8 b) Partial bodyweight pull-ups 1:1
4. Windmill: 24 kg x3+3
5. Bent Press: 24 kg x3+3, 32 kg 1+1
6. Hangs

Notes: Since the 32 is currently my heaviest bell, I want to push up my rep max. I have a template that has helped many people improve their rep maxes and prepare to make the jump to the next bell. I'll be using this template for my heavy press day for the time being.

The original program can be found here.

Blake Nelson
 
Week 4, Day 4
Friday 2/18

1. Neck nods, rib pull > Brettzels, prying cobra
2. TGU > Windmill: 16 kg x1+1
3. Snatch: 16 kg 14x6+6 EMOM
4. 1 Round: TGU x1+1, 2KB Swing x10, 2KB Press x5, 2KB Squat x5, 2KB Clean x5, all with 24 kg, 30 seconds rest between movements.

Notes: I'm going to repeat this one next week.

Blake Nelson
 
Week 4, Day 5
Saturday 2/19

1. Neck nods, rib pull > Brettzels
2. 2 rounds: 15 seconds between movements, 3 minutes between rounds, all with 2x16 kg
- 2KB Military Press x5
- TGU x1+1
- 2KB Push Press x5
- 2KB Squat x5
- 2KB Jerk x5
- 2KB Swing x5
- 2KB Press x5
- 2KB Snatch x5
- 2KB Push Press x5
3. Active rest 10:00
4. 2 rounds: 15 seconds between movements, 3 minutes between rounds, all with 2x16 kg
- 2KB Squat x5
- TGU x1+1
- 2KB Swing x5
- 2KB Squat x5
- 2KB Press x5
- 2KB Squat x5
- 2KB Swing x5
- 2KB Push Press x5
- 2KB Snatch x5
- 2KB Jerk x5

Notes: This is the same as last week, only with less rest. I am going to repeat this exactly next week, as I was pretty tired by the time I got to the last movement of each sequence. I feel pretty good about working up to five training days this week.

The original program can be found here.

Blake Nelson
 
Week 5, Day 1
Tuesday 2/22

1. Neck nods, rib pull > brettzels
2. 2 rounds: a) TGU 24 kg x2+2 b) SLDL x5+5
3. Military Press: 28 kg 3x(1, 2, 3)
3. 1HS: 28 kg 3x15+15, 5 minutes rest between sets

Notes: I couldn't train yesterday so I consolidated days 1 and 2 together. Went heavier than last week and kept the volume down.

The original program can be found here.

Blake Nelson
 
Week 5, Day 2
Wednesday 2/23

1. Neck nods, band pull-aparts
2. Bottoms-up press: 12 kg/5, 16 kg/5
3. Military Press: 20 kg/5, 24 kg/4, 28 kg/4, 32 kg/3, 36 kg/2, 1

Notes: I have just acquired a 20-, 28-, and 36-kilo kettlebell and it is awesome.

Blake Nelson
 
Last week got away from me. I have started a new job that is physically taxing, and I need some time to adapt. I did Simple and Sinister Friday, Saturday, and today. It felt ok, but I think I will switch to Power to the People for a couple of weeks while I settle into my new gig.

Blake Nelson
 
Tuesday 3/1
1. Goblet Squat: 24 kg/5x2
2. 2HS: 24 kg/5x2
3. Deadlift: 45 lb/5, 135/5, 185/3, 225/5, 205/5
4. Bench Press: 45/10, 115/5, 135/3, 155/5, 140/5

Notes: Felt good, fit my energy level.

Blake Nelson
 
Wednesday 3/2-Friday 3/4
1. Goblet Squat: 24 kg/5x2
2. 2HS: 24 kg/5x2
3. Deadlift: 45 lb/5, 135/5, 185/3, 225/5, 205/5
4. Bench Press: 45/10, 115/5, 135/3, 155/5, 140/5

Notes: Solid week

Blake Nelson
 
Monday 3/7

1. Goblet Squat: 24 kg/5x2
2. 2HS: 24 kg/5x2
3. Bench Press: 135/5, 185/3, 205/3, 235/5, 210/5
4. Bench Press: 85/5, 115/5, 145/3, 165/5, 150/5

Notes: Heavier than last week, feels good.

Blake Nelson
 
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