Keep It Simple & Sinister, Stupid

Discussion in 'Training Logs' started by James Faddis, Feb 12, 2019.

  1. James Faddis

    James Faddis Double-Digit Post Count

    Background

    I am a thirty year old male with prior military service. Eight years ago I suffered a gunshot wound to my right femoral artery while serving overseas. I had been working hard to recover from this injury for several years and then spent the last couple of years eating junk food and drinking too much beer.

    I just quit dipping and drinking and my weight is plummeting by the day so I figured this was a good time to recommit to Simple & Sinister.

    I intend to practice Simple & Sinister daily until I achieve the Sinister standard.

    Practice

    3 Sets of 5 Goblet Squats, 5 Hip Bridges, & 5/5 Halos

    5 Sets of 10 Swings w/ 16 KG

    3 Sets of 1/1 Turkish Getups (6 Total w/ 1 Failed 7th Rep)

    Observations

    Since I quit dipping and drinking several weeks ago, my energy levels have been all over the place. I can usually finish all ten getups with 16 kg, but today I wasn't feeling it.
     
    Last edited: Mar 7, 2019
    Dekapon, Tom Bukowski, ShawnM and 3 others like this.
  2. advtracer

    advtracer Double-Digit Post Count Certified Instructor

    Welcome James! Be Strong!!!

    Do you have any limitations as a result of your wound?
     
  3. Papa Georgio

    Papa Georgio Triple-Digit Post Count

    Thanks for your service. Keep at it and you'll get there.
     
  4. James Faddis

    James Faddis Double-Digit Post Count

    Thank you! I'm working on it!

    Weakness in my left hamstring and my right quadricep. Scars on my right leg, upper and lower, that can cause some inflexibility. The scar on my lower right leg causes some issues with ankle mobility.

    As far as I can tell, I have imbalances in my lower body on all three planes: front to back, left to right, and top to bottom. I spent a while following the exercises prescribed by physical therapists, but I think that the turkish getup may be the perfect exercise to hit all the weaknesses in my lower body.

    Thank you, sir.

    Practice

    3 sets of 5 goblet squats, 5 hip bridges, & 5/5 halos

    5 sets of 10 two-handed swings w/ 16 kg kettlebell

    5 sets of 1/1 turkish getups w/ 16 kg kettlebell

    3 sets of 90/90 stretch, QL straddle stretch, & pull up bar hangs

    Observations

    Getups were easier today and I remembered to stretch. I recorded my practice today so that I could watch my form and I noticed that my form on my getups needs some improvement. I will upload videos daily moving forward.
     
  5. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    @James Faddis, Semper Fi & welcome to the board. One exercise that may assist with your lower body imbalances is the single leg deadlift, or SLDL in this forum's parlance. Here is a link for you to learn and see how this exercise is performed. I incorporate the SLD from time to time, and might just add it to my work in general, as it really addresses your deficiencies, almost immediately.

     
    James Faddis likes this.
  6. James Faddis

    James Faddis Double-Digit Post Count

    Thanks for the advice, I will incorporate the SLDL into my warmup circuit moving forward.
     
    Michael Scott likes this.
  7. James Faddis

    James Faddis Double-Digit Post Count

    Practice

    3 rounds of 5 goblet squats w/ 16 kg kettlebell, 5 hip bridges, 5/5 halos w/ 16 kg kettlebell, and 5/5 single-leg deadlifts w/ 16 kg kettlebell

    5 sets of 10 two-handed swings w/ 16 kg kettlebell

    5 sets of 1/1 turkish getups w/ 16 kg kettlebell

    Observations

    I have decided to remove single-leg deadlifts from my warmup routine after trying them out this morning. They are extremely effective, but I want to see how far I can go on the as-written Simple & Sinister routine. I may add them back in at a later date, but I'm going to KIS&S, S for now.

    I recorded portions of my practice, but I'm having logistics problems regarding filming with a Labrador Retriever running through the gym. These problems may be resolved by selling said retriever to the circus.
     
    Dekapon, DCM and Michael Scott like this.
  8. RobB

    RobB Double-Digit Post Count

    Hi James,

    Well done for all that has gone before. Sounds like you have a solid way forward. I think the Labrador thing is a common problem - I think I saw a filter for that somewhere.

    Cheers

    Rob
     
  9. James Faddis

    James Faddis Double-Digit Post Count

    Update

    Due to an afternoon of playing chef, a brand new filet knife, and poor coordination, I am currently recovering from an injured left palm. This makes it difficult to continue training Simple and Sinister at this point. I am practicing stretches from Relax Into Stretch until I recover and I am greatly enjoying it.

    I also discovered that a whole bunch of videos by Pavel Tsatsouline are available on Amazon Prime Video and I am busy watching those to absorb as much training wisdom that I can.
     
    Tom Bukowski and ShawnM like this.
  10. ShawnM

    ShawnM More than 2500 posts

    There's a lot of great material on YouTube as well. I was able to make a lot of form corrections from the videos. I hope you hand gets better soon man.
     
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  11. James Faddis

    James Faddis Double-Digit Post Count

    Practice

    3 sets of 5 goblet squats @ 16 kg
    3 sets of 5 hip bridges
    3 sets of 5/5 halos @ 16 kg

    5 sets of two-handed kettlebell swings @ 16 kg
    5 sets of 1/1 turkish getups @ 16 kg

    3 sets of 90/90 stretches
    3 sets of QL straddle stretches
    3 sets of pull up bar hangs

    Observations

    My left hand healed up enough to start training again, no pain during the workout, so that's good.

    Swings felt solid, a little weakness in my right knee, but hopefully the getups will help with that shortly.

    Getups felt solid, I've had plenty of rest after all.

    I noticed increased flexibility in my 90/90 stretches and QL straddle stretches, probably from Relax Into Stretch practice.
     
  12. James Faddis

    James Faddis Double-Digit Post Count

    Practice

    3 Sets of 5 Goblet Squats, 5 Hip Bridges, & 5/5 Halos w/ 16 kg

    5 Sets of 10 Two-Handed Swings w/ 16 kg

    5 Sets of 1/1 Turkish Getups w/ 16 kg

    3 Sets of 90/90 Stretches, QL Straddle Stretches, & Pull Up Bar Hangs

    Observations

    Increased range of motion in the goblet squat, movement seems more fluid.

    Increased range of motion on the hip bridges due to the right quadricep loosening up.

    The swings were moderately difficult, but left me feeling energized.

    Getups were, as they always are, quite difficult.

    Increased flexibility in the stretches as well.
     
  13. James Faddis

    James Faddis Double-Digit Post Count

    Practice

    3 Sets of 5 Goblet Squats, 5 Hip Bridges, & 5/5 Halos w/ 16 kg

    5 Sets of 10 Two-Handed Swings w/ 16 kg

    5 Sets of 1/1 Turkish Getups w/ 16 kg

    3 Sets of 90/90 Stretches, QL Straddle Stretches, & Pull Up Bar Hangs

    Observations

    Increased range of motion on the goblet squats and hip bridges.

    Not sure if I'm performing halos in the best way, so I'm re watching this video by Brett Jones right now.

    Despite being a little sore from yesterday (not enough food, plenty of sleep), my swings and getups felt much easier today.

    I'm running into some flexibility issues on the 90/90 stretches with my right hip. My range of motion on the left side has been improving dramatically, but the right side is not loosening up. My right hip/upper quadricep is where the projectile exited my body and I'm not sure if there is an actual issue with the scar tissue or if I've just been shielding that side from discomfort during my previous stretching.

    QL straddle stretches are starting to go from absolutely awful to only slightly painful, so that's good.
     
    Michael Scott likes this.
  14. James Faddis

    James Faddis Double-Digit Post Count

    Practice

    3 Sets of 5 Goblet Squats, 5 Hip Bridges, & 5/5 Halos w/ 16 kg

    5 Sets of 10 Two-Handed Swings w/ 16 kg

    5 Sets of 1/1 Turkish Getups w/ 16 kg

    3 Sets of 90/90 Stretches, QL Straddle Stretches, & Pull Up Bar Hangs

    Observations

    I just realized that according to the book, I should be using a 24 kg kettlebell for the swings and a 16 kg kettlebell for the getups. Maybe I'll go shopping later...

    I'm forcing myself to stick to only five sets on the swings for the first week to build the habit and ensure that I don't burn myself out. I figure that it's way better to do a little every day than a lot every few weeks.
     
    Michael Scott likes this.
  15. James Faddis

    James Faddis Double-Digit Post Count

    Thursday, March 7, 2019

    After a night of drinking light beer and a contentious game of Scrabble I woke up this morning at 5:30 am with little to no motivation to swing kettlebells. After several hours of sleep, breakfast, and water, I decided to carve out some time in the afternoon to complete my daily workout:

    Practice

    Warmup

    3 sets of 5 prying goblet squats, SF hip bridges, and haloes.

    2 sets of 1/1 getups w/ 2.5 lb. weight balanced on my fist

    Swings

    5 sets of 10 two-arm swings w/ 16 kg. kettlebell

    Getups

    5
    sets of 1/1 getups w/ 16 kg. kettlebell

    Stretching

    3
    sets of 90/90 stretches for 30 sec.

    3 sets of straddle stretches for 30 sec.

    3 sets of pull up bar hangs for 10 sec.

    Observations

    Increased range of motion with the prying goblet squats. I was having some pain in my right knee on the outside earlier in the week, which I have resolved by widening my stance and pointing my feet slightly on the prying goblet squats and kettlebell swings.

    The getups with a 2.5 lb plate balanced on my fist were extremely helpful for my form. It's easy to muscle your way through the movement with a kettlebell, but the prospect of dropping a plate on your head really helps you focus! I will be making this a permanent addition to my warmup.

    The five sets of 10 two-arm swings are starting to become a breeze with the 16 kg. kettlebell, but I've committed to doing the bare minimum for at least one continuous week until I start additional sets. The last thing that I want is to kill myself one day and lose my motivation.

    Getups flew by in no time, started to get into the zone with them, focusing on every little movement and orientation.
     
    Last edited: May 6, 2019
    Michael Scott likes this.
  16. James Faddis

    James Faddis Double-Digit Post Count

    Friday, March 8, 2019

    Practice

    Warmup

    3 sets of 5 prying goblet squats, SF hip bridges, and haloes.

    2 sets of 1/1 getups w/ 2.5 lb weight balanced on my fist

    Swings

    5 sets of 10 two-arm swings w/ 16 kg kettlebell

    Getups

    5 sets of 1/1 getups w/ 16 kg kettlebell

    Stretching


    3 sets of 90/90 stretches for 30 s

    3 sets of straddle stretches for 30 s

    3 sets of pull up bar hangs for 10 s

    Observations

    Increased range of motion with the haloes? It looks like my shoulders and upper back are loosening up more than I thought possible after adjusting my technique based on Brett Jones' video.

    Again, the 2 sets of getups with a 2.5 lb plate are very instructive for proper technique.
     
  17. James Faddis

    James Faddis Double-Digit Post Count

    Tuesday, March 26, 2018

    Practice

    Warmup

    3 sets of 5 prying goblet squats, SF hip bridges, and haloes.

    2 sets of 1/1 getups w/ 2.5 lb weight balanced on my fist

    Swings

    6 sets of 10 two-arm swings w/ 16 kg kettlebell

    Getups

    5 sets of 1/1 getups w/ 16 kg kettlebell

    Stretching

    3 sets of 90/90 stretches for 30 s

    3 sets of straddle stretches for 30 s

    3 sets of pull up bar hangs for 10 s
     
    Last edited: May 6, 2019
  18. James Faddis

    James Faddis Double-Digit Post Count

    Wednesday, March 27, 2019

    Warmup

    3 sets of 5 prying goblet squats, SF hip bridges, and haloes.

    2 sets of 1/1 getups w/ 2.5 lb weight balanced on my fist

    Swings

    7 sets of 10 two-arm swings w/ 16 kg kettlebell

    Getups

    5 sets of 1/1 getups w/ 16 kg kettlebell

    Stretching

    3 sets of 90/90 stretches for 30 s

    3 sets of straddle stretches for 30 s

    3 sets of pull up bar hangs for 10 s
     
    Last edited: May 6, 2019
  19. James Faddis

    James Faddis Double-Digit Post Count

    Monday, April 8, 2019

    Warmup

    3 sets of 5 prying goblet squats, SF hip bridges, and haloes

    2 sets of 1/1 getups w/ 2.5 lb weight balanced on my fist

    Swings

    5 sets of 10 two-arm swings w/ 16 kg kettlebell

    Getups

    5 sets of 1/1 getups w/ 16 kg kettlebell

    Observations

    Getups with a light weight are still a valuable teacher; I got cocky and dropped the weight on my leg when I tried to move too quickly through the getup.

    Diet has been improving, trying to limit myself to black coffee and water for drinks. Focusing on "eating like an adult" for meals.
     
    Last edited: May 6, 2019
    KenKennedy likes this.
  20. James Faddis

    James Faddis Double-Digit Post Count

    Thursday, April 11, 2019

    Warmup

    3 sets of 5 prying goblet squats, SF hip bridges, and haloes

    2 sets of 1/1 getups w/ 2.5 lb weight balanced on my fist

    Swings

    5 sets of 10 two-arm swings w/ 16 kg kettlebell

    Getups

    4 sets of 1/1 getups w/ 16 kg kettlebell

    Stretching

    3 sets of 90/90 stretches for 30 s

    3 sets of straddle stretches for 30 s

    3 sets of pull up bar hangs for 10 s
     
    Last edited: May 6, 2019
    KenKennedy likes this.

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