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

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Wednesday, May 13, 2020
Roll the Dice

Feeling good today. I woke up and went for a nice long ruck. Rolling without a modifier: press - 5, squat - 5, pull - 2

HSPU (wall): 5x2
Pistol Squat: 5x(2+2)
“Ledge”-ups: 2x1

All “grease-the-groove”

Thursday, May 14, 2020

Tired today, rolling with a -3 modifier.
HSPU (wall): 2x2
Pistol Squat: 2x2
“Ledge”-ups 1x1

All “grease the groove”

Notes: This week I’ve tweaked my morning routine. Wake up, shower, etc, morning recharge and then a 45-60 - minute ruck with 20#. The ruck is a nice addition, it seems to have an effect similar walking 3-4 times as far in terms of general fatigue.

Blake Nelson
 
Friday, May 15, 2020
Roll the Dice

Rolling straight, no modifier.
HSPU (wall): 3x2
Pistol Squat: 5x(2+2)
“Ledge”-ups: 4x1

Notes: My shoulders have started to adapt to the HSPUs (at first they were a little cranky) and the pistols are feeling easy. I’ll bump those up to triples tomorrow. I’m a little worried about my apartment karma, though. The ledge where I do my pull-ups is strong, but creaky when I pull. And I have bumped into the wall and floor a little loudly when kicking up to my HSPUs. I hope my neighbors don’t get annoyed.

Blake Nelson
 
Sunday, May 17, 2020
Roll the Dice

Rolling straight, no modifier.
HSPU (wall): 3x2
Pistol Squat: 5x(3+3)
“Ledge”-ups: 2x1

Notes: I am going to take tomorrow off, then test rep maxes on Tuesday morning. Tuesday afternoons I get to go pick up my kettlebells from Rep.

Blake Nelson
 
Tuesday, May 19. 2020
Roll the Dice

Today is the last day of my calisthenics detour. I pick up my new kettlebells this afternoon. Even though it has only been a week I decided to test my handstand push-up and pistol squat technical rep maxes (TRM). I can say with confidence that my technique has improved in this short period of time and would continue to improve with more time, but the truth is that I view calisthenics as a back-up plan for when I don’t have access to equipment, rather than my preferred modality (pull-ups excluded).

HSPU (wall) TRM: 8 reps
Pistol TRM: 12 reps right, 11 reps left

I chose not to push my luck with the ledge ups. I want to get my full damage deposit back when I move!

Blake Nelson
 
Wednesday, May 20, 2020
Roll the Dice

Everything went smoothly with my pick-up at Rep yesterday, so I am back at it with kettlebells! I am going to use the Roll the Dice method for a flexible version of Simple and Sinister until I feel like testing my Simple standard again.

Rolling straight, no modifier:
TGU 32 kg 4x(1+1)
One-hand Swing 32 kg 1x(10+10)

Blake Nelson
 
Thursday, May 21, 2020
Roll the Dice

My standard movement prep for now:
Kettlebell Goodmorning 24 kg 3x10 seconds
Prying Goblet Squat 24 kg 3x5
Windmill 24 kg 3x(5+5)

Rolling straight, no modifier:
TGU 32 kg 3x(1+1)
One-hand Swing 32 kg 2x(10+10)

Later: 1 long ruck, 1 long walk

Blake Nelson
 
Sunday, May 24, 2020

Yesterday
TGU 4x(1+1)
1HS 6x(10+10)

Today

Rolling straight, no modifier:
TGU 32 kg 1x(1+1)
One-hand Swing 32 kg 6x(10+10)
Push-ups 3x10

Notes: I stayed in bed later than usual and therefore needed a little more “loosening up” than usual. Push-ups were added for fun.

Blake Nelson
 
Tuesday, May 26, 2020
Roll the Dice

Yesterday:
Rolling straight, no modifier:
TGU 32 kg 1x(1+1)
One-hand Swing 32 kg 6x(10+10)

Today:

Rolling straight, no modifier:
TGU 32 kg 3x(1+1)
One-hand Swing 32 kg 4x(10+10)

Earlier this morning: Long light ruck

Notes: The kettlebell was feeling heavy today. I might be due for a light day tomorrow, we’ll see how I feel in the morning.

Blake Nelson
 
Wednesday, May 26, 2020

Not a rest day, just a day off kettlebells. I doubled the weight on my morning ruck (40, up from 20 pounds) and did a little extra mobilization/morning recharge. Later this morning I will go to the park to lay in the sun, throw a frisbee, relax in the shade.

Blake Nelson
 
I haven’t logged my training in a couple of days. Events in my hometown of Minneapolis have left me uninterested in doing so. Anyway, I tested Simple on Thursday and was successful. I can’t remember the last time I did so, and I am glad it went well.

It is the beginning of a new phase of training now. I want to experiment with some simplified Soviet volume control. Since I first read it last year, I have played around with the methodology found in Johnny Parker’s The System, now I am going to structure my whole training cycle around it.

The System is essentially a simplified/streamlined version of Soviet weightlifting methodology as taught to Parker and other NFL strength and conditioning coaches. It is both quite sophisticated and directly to the point. It is a “do this” system.

The book focuses on Olympic lifts and other barbell movements. Since I only have access to kettlebells, I have worked up a one-month training cycle that uses single and double-kettlebell strength and power movements.

Here is my first day:

  1. Warm-up - 2 rounds:
    1. Goblet Squat x5
    2. TGU x1+1
    3. 2HS x10
  2. 2KB Dead Swing 6x5
  3. 2KB Squat x4, 6, 5, 4, 6 (one clean per set)
  4. 1KB Press x2+2, 3+3, 2+ 2, 4+4, 1+1, 3+3 (one clean per set)
  5. 2KB Kickstand Deadlift 5x(5+5) (Like a single-leg DL, but the back foot is planted on the ground for stability. The front leg does most of the work)
Notes: I enjoyed the change of pace and the style of training. It is only day one, so I will reserve more observations for later.



Blake Nelson
 
  1. Warm-up - 2 rounds:
    1. Goblet Sq. x5
    2. TGU x1+1
    3. 1HS x5+5
  2. 2KB Dead Swing 3x5
  3. 1KB Dead Snatch 4x(3+3, 2+2, 1+1), then 1+1
  4. 1KB Press x3+3, 2+2, 4+4, 2+2, 3+3


Notes: These 2KB Dead Swings are hitting me hard. The wider stance targets my glutes differently and controlling the two bells is super challenging for my upper back in a way that heavy one-hand swings just don’t. They also require a lot of intentional tension. I like them.

Blake Nelson
 
Morning recharge, then:
  1. Warm-up - 3 rounds
    1. Goblet Sq. x3
    2. TGU x1+1
    3. 1HS x5+5
  2. 1KB Dead Snatch 4x(2+2, 3+3)
  3. 1KB Press 2x(2+2, 3+3, 2+2)
  4. 2KB Squat 2x(4, 6)
  5. 2KB Kickstand DL 4x(5+5)
Notes: I like this way of handling the volume, but I feel like I could handle more volume on the presses and snatches. Week 3 is the highest volume, so I’ll see how I feel then.

Blake Nelson
 
Lot’s of mobilization, then a long walk, then:
  1. Warm-up - 2 rounds:
    1. Goblet Sq. x5
    2. TGU x1+1
    3. 1HS x5+5
  2. 1KB Dead Snatch 3x(2+2, 3+3, 2+2)
  3. 2KB Dead Swing x2, 3, 5, 2, 3, 4
  4. 2KB Squat 2x(3, 5, 2)
  5. 1KB Press x1+1, 2+2, 4+4, 3+3, 2+2, 4+4, 2+2, 3+3
  6. 2KB Kickstand DL x6+6, 4+4, 7+7, 5+5
Notes: I goofed up my schedule by starting on a Saturday. Then I goofed it up by forgetting to train yesterday. I will have to work my way back around to a Monday-Friday type of schedule.


Blake Nelson
 
I failed to post this last week:

Wednesday 6/10

  1. Warm-up - 3 rounds:
    1. Goblet Squat x3
    2. 2HS x5
  2. 2KB Dead Swing 4x4
  3. 1KB Dead Snatch 2x(2+2, 3+3, 2+2)
  4. 2KB Squat 3x5
  5. 1KB Press 2x(3+3, 4+4)
  6. 2KB Kickstand DL x6+6, 7+7
Monday 6/15

  1. Warm-up - 3 rounds:
    1. Goblet Squat x3
    2. 2HS x5
  2. 2KB Dead Swing 4x4
  3. 1KB Dead Snatch 2x(2+2, 3+3, 2+2)
  4. 2KB Squat 3x5
  5. 1KB Press 2x(3+3, 4+4)
  6. 2KB Kickstand DL x6+6, 7+7
Notes: As I said last time, my schedule is way off track. I am enjoying this style of programming. This is week 3, day 1. This week is the highest volume and it is no big deal. My plan for next month is to add in basic ballistic AGT work on my non-strength training days. I'll keep the volume low for now and use the consistency of a 5-day week to keep me on track.

Blake Nelson
 
Wednesday 6/17

  1. Warm-up - 3 rounds
    1. TGU x2+2
    2. Goblet Squat x5
  2. 1KB Dead Snatch 5x(1+1, 2+2)
  3. 2KB Dead Swing 5x4
  4. 1KB Press x3+3, 4+4, 3+3, 4+4, 3+3, 5+5
  5. 2KB Kickstand DL 2x(5+5)


Friday 6/19

  1. Warm-up - 2 rounds
    1. 2HS x5
    2. Goblet Squat x5
    3. TGU x1+1
  2. 1KB Dead Snatch 2x(1+1, 2+2, 3+3, 2+2)
  3. 2KB Dead Swing 4x5
  4. 2KB Squat 5, 3, 5, 4, 5, 4
  5. 1KB Press 2x(3+3, 1+1, 4+4)
  6. 2KB Kickstand DL 4x(4+4)
Notes: Week 3, feeling good!

Blake Nelson
 
Tuesday, 6/23/20
  1. Warm-up - 3 rounds
    1. 2HS x5
    2. Goblet Squat x5
    3. TGU x1+1
  2. 1KB Dead Snatch 4x(1+1, 2+2)
  3. 2KB Squat 3x(3, 5)
  4. 1KB Press 3x(2+2, 3+3, 2+2)
  5. 2KB Kickstand DL 2x(6+6)
Notes: This is the light week, feeling good.

Blake Nelson
 
  1. Warm-up - 3 rounds
    1. SLDL x5+5
    2. TGU x1+1
  2. 1KB Dead Snatch 4x3+3
  3. 2KB Dead Swing 6x4
  4. 2KB Kickstand DL x7, 5


Notes: This was the last training day of the cycle. It begins again Monday.

Blake Nelson
 
Monday, June 29, 2020

  1. Warm-up
  2. 1KB Dead Snatch 2x(4+4, 3+3, 4+4, 2+2)
  3. 2KB Dead Swing 3x5
  4. 2KB Front Squat x5, 4, 5
  5. 1KB Press x4+4, 6+6, 4+4
  6. 2KB Kickstand DL x5+5, 6+6, 4+4, 6+6, 4+4
Notes: Since this is the beginning of a new cycle I will include an overview of my plan. All done with 24 kg bells.

Total monthly lifts: 800

Percentage of total volume by week:
Week 1 - 28%
Week 2 - 22%
Week 3 - 35%
Week 4 - 15%

Percentage of total volume by lift:
2KB Squat - 21%
2KB Dead Swing - 19%
1KB Press - 22%
1KB Dead Snatch - 20%
2KB Kickstand Deadlift - 18%

This is the same total number of lifts as last month with a slight redistribution within the lifts (last month everything was equal: 20% NL) I decided that I could easily handle more volume of Press and Squat and that I could increase the density within that volume. In other words, I am treating the Press like an 8RM and the Squat like a 10RM, doing sets of 4-6 instead of 1-3. Last month both were treated like a 5RM.

Lemme know if this is confusing.

Blake Nelson
 
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