Keep It Simple & Sinister, Stupid

James Faddis

Double-Digit Post Count
Friday, April 12, 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
 
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James Faddis

Double-Digit Post Count
Tuesday, April 30, 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
 

James Faddis

Double-Digit Post Count
Thursday, May 2, 2019

Warmup

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

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, QL straddle stretches, and pullup bar hangs
 

James Faddis

Double-Digit Post Count
Friday, May 3, 2019

Warmup

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

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, QL straddle stretches, and pullup bar hangs
 

James Faddis

Double-Digit Post Count
Sunday, May 5, 2019

Warmup

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

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

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

James Faddis

Double-Digit Post Count
Monday, May 6, 2019

Warmup

3 sets of 5 prying goblet squats w/ 5 curls at the bottom of the squat, SF hip bridges, and halos

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, QL straddle stretches, and pullup bar hangs

Notes

Added curls to the bottom of the goblet squat to help with mobility - scars on lower right leg are hindering my mobility at the ankle.
 

James Faddis

Double-Digit Post Count
Friday, May 10, 2019

Warmup

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

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, QL straddle stretches, and pullup bar hangs
 

James Faddis

Double-Digit Post Count
Monday, May 13, 2019

Warmup

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

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, QL straddle stretches, and pullup bar hangs

Notes

On a right-handed getup, when I am lunging downward from the top position, I am having difficulty putting weight on my right heel so that I can sweep my left leg properly. I may need to research more aggressive scar tissue treatment to break up scar tissue around my right lower leg and ankle.
 

James Faddis

Double-Digit Post Count
Tuesday, May 14, 2019

Warmup

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

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, QL straddle stretches, and pullup bar hangs

Notes

The minimum routine is getting easier and easier. I am planning on staying with the absolute minimum until I work out every day for a week AND I am extremely confident in the movements. At that point only will I start to add more swings, one-armed swings, higher weights, etc.
 

James Faddis

Double-Digit Post Count
Wednesday, May 15, 2019

Warmup

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

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, QL straddle stretches, and pullup bar hangs

Notes

The minimum routine is getting quite easy and my weight is coming down a little every day. I am committed to completing a workout every day for a week before I start adding additional swing sets.
 

James Faddis

Double-Digit Post Count
Thursday, May 16, 2019

Warmup

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

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, QL straddle stretches, and pullup bar hangs

Notes

Simple & Sinister is fixing the physical issues as a result of my injury and I have been thrilled with the incremental improvements I have observed.

I had previously adopted a rigorous daily meditation routine that showed immense benefits to my personal and professional life. I stopped that routine almost a year ago with the declaration that I was "too busy". After reading @Pavel Macek 's advice that involved meditation on one of the forum posts,

To paraphrase a Zen proverb about meditation: "You should practice for at least half an hour every day — unless you’re too busy. Then you should practice for an hour.”
I have decided to add one hour of meditation to my daily routine. This adds up in total, between my physical routine and meditation, to two and a half hours a day on personal improvement. At a time in history where most Americans can name all of the noble houses of Westeros, I think this should be a manageable commitment :)
 
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WhatWouldHulkDo

Quadruple-Digit Post Count
I may need to research more aggressive scar tissue treatment to break up scar tissue around my right lower leg and ankle.
I've never had to cope with your type of injury... but I've got some creaky, immobile ankles, and the goblet squat has done a lot for me there. I sort of alternate where I pry - sometimes at the hip, and sometimes on the ankles. Obviously you're doing some already, but you might try a varying them up randomly to challenge different angles - twist, rock side-to-side, rock back-and-forward, close stance, wide stance.

Keep up the good work.
 

James Faddis

Double-Digit Post Count
Monday, May 20, 2019

On Friday, May 17, I threw out my back so severely that I could not stand or walk. After attempting to stand for a long period of time, I called an ambulance to take me to the VA hospital downtown. The doctor, after reviewing the x-rays, informed me that I was "the luckiest man alive" and had no spinal injury.

I believe that my injury was caused by dehydration, fatigue, previous trauma, and ignoring the importance of my stretching routine. I am very meticulous about my form on kettlebell swings and have ruled that out as a factor.

Thoughts?
 

James Faddis

Double-Digit Post Count
Wednesday, May 29, 2019

Warmup

3 sets of 5 prying goblet squats, SF hip bridges, halos, windmills, and single-leg deadlifts w/ 16 kg kettlebell

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

0 sets of 90/90 stretches, QL straddle stretches, and pullup bar hangs

Notes

Windmills and single-leg deadlifts have been added in to the warmup to deal with a weak QL muscle on my right side that caused a trip to the emergency room the other day.
 

James Faddis

Double-Digit Post Count
Saturday, June 1, 2019

Warmup

3 sets of:
  • 5 prying goblet squats w/ 16 kg kettlebell
  • SF hip bridges
  • halos w/ 16 kg kettlebell
  • windmills w/ 10 lb kettlebell
  • sing-leg deadlifts w/ 10 lb kettlebell

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

Swings

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

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Practice was cancelled at this point because my lower back asked me to chill out.
 

James Faddis

Double-Digit Post Count
Sunday, June 9, 2019

3 sets of 5 goblet squats, 5 hip bridges, and 5 halos

5 sets of 10 two-arm swings with 16 kg

5 sets of 1/1 turkish getups with 16 kg

0 sets of 90/90 stretches and QL straddle stretches
 

James Faddis

Double-Digit Post Count
Monday, June 10, 2019

9 sets of 10 presses with 16 kg kettlebell

(tweaked my left knee yesterday so I'm opting to do some presses over the normal routine)
 

James Faddis

Double-Digit Post Count
Tuesday, June 11, 2019

6 sets of 10 presses with 16 kg kettlebell

(left knee is still having pain on the outside - probably due to asymmetries in my injuries - every time I practice my strength pain ends up in a different joint which is the weakest at that point)
 

James Faddis

Double-Digit Post Count
Saturday, June 29, 2019

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

2 sets of 1/1 naked getups w/ 2.5 lb plate balanced on fist

5 sets of 10 two-armed swings w/ 16 kg

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

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

James Faddis

Double-Digit Post Count
Sunday, June 30, 2019

3 set of 5 goblet squats, 5 hip bridges, and 5/5 halos

2 sets of 1/1 turkish getups w/ 2.5 lb plate balanced on fist

5 sets of 10 two-armed swings w/ 16 kg

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

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