Keep It Simple & Sinister, Stupid

James Faddis

Double-Digit Post Count
Monday, July 1, 2019

3 sets 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
 

James Faddis

Double-Digit Post Count
Tuesday, July 2, 2019

3 sets 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 (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs
 
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James Faddis

Double-Digit Post Count
Wednesday, July 3, 2019

3 sets 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 (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs
 

James Faddis

Double-Digit Post Count
Tuesday, July 9, 2019

3 sets 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 (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs
 

James Faddis

Double-Digit Post Count
Thursday, July 11, 2019

3 sets 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 (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs
 

James Faddis

Double-Digit Post Count
Friday, July 12, 2019

3 sets 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 (w/ deep breathing exercises between sets)

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

3 sets of 90/90 stretches (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs
 

James Faddis

Double-Digit Post Count
Tuesday, July 16, 2019

3 sets 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

4 sets of 10 two-armed swings w/ 16 kg (w/ deep breathing exercises between sets)
 

James Faddis

Double-Digit Post Count
Wednesday, July 17, 2019

3 sets 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

10 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 (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs

Eliminated the deep breathing exercises due to congestion in throat/lungs that was making the exercises counter-productive, in my humble opinion. Will add them back in shortly when congestion clears up.
 

James Faddis

Double-Digit Post Count
Thursday, July 18, 2019

3 sets 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

10 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 (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs
 

James Faddis

Double-Digit Post Count
Monday, August 19, 2019

Warmup

3 sets of 5 goblet squats, 5 hip bridges, 5/5 halos, and 5/5 SLDLs w/ no weight

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

Practice

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

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

Stretching

3 sets of 90/90 stretches (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs

Diet

Start the day with black coffee and greek yogurt. Fast until a late lunch or early dinner - trying to push this further. Working on sourdough breads and healthy carbs. Attempting to only eat homemade food as much as possible. Eliminating sugar, processed foods, and alcohol (only on special occasions: weddings, birthdays, networking events, etc.)

Notes

Took a long time off after throwing my back out - focused on SLDLs to strengthen my QL muscles followed by QL straddle stretches.
 

James Faddis

Double-Digit Post Count
Tuesday, August 20, 2019

3 sets of 5 goblet squats, 5 hip bridges, 5/5 halos, and 5/5 SLDLs w/ no weight

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 (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs
 

James Faddis

Double-Digit Post Count
Wednesday, August 21, 2019

3 sets of 5 goblet squats, 5 hip bridges, 5/5 halos, and 5/5 SLDLs w/ no weight

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

3 sets of 90/90 stretches (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs

Did not recover well from yesterday - skipped the workout/practice but completed the warm up exercises and stretching exercises. I figured that doing something was better than do nothing, especially for recovery.
 

James Faddis

Double-Digit Post Count
Sunday, September 8, 2019

3 sets of 5 goblet squats, 5 hip bridges, 5/5 halos, and 5/5 SLDLs w/ no weight

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 (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs

The only modification I have made to the default program is to add single leg deadlifts to account for weakness in my QL muscles and even out asymmetric weakness in my legs due to gunshot wound (round entered left hip and exited right femoral artery - I was taking a big step forward with my right leg at the time).
 

James Faddis

Double-Digit Post Count
Monday, September 9, 2019

3 sets of 5 goblet squats, 5 hip bridges, 5/5 halos, and 5/5 SLDLs w/ no weight

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

10 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 (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs
 

James Faddis

Double-Digit Post Count
Wednesday, September 11, 2019

3 sets of 5 goblet squats, 5 hip bridges, 5/5 halos, and 5/5 SLDLs w/ no weight

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

1 set of 10 two-armed swings w/ 16 kg, 2 sets of 10 one-armed swings w/ 16 kg, 7 sets of 10 two-armed swings w/ 16 kg

(10T, 10L, 10R, 10T, 10T, 10T, 10T, 10T, 10T, 10T)

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

3 sets of 90/90 stretches (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs
 

James Faddis

Double-Digit Post Count
Friday, September 20, 2019

3 sets of 5 goblet squats, 5 hip bridges, 5/5 halos, and 5/5 SLDLs w/ no weight

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

2 sets of 90/90 stretches (forward facing), 90/90 stretches (facing towards foot), QL straddle stretches, and pull up bar hangs
 

James Faddis

Double-Digit Post Count
I am coming back to Simple & Sinister after reading the updated version that was just released. Some of the mistakes I made in my previous practice were focusing on the end goal, not fostering the daily habit of strength practice, and looking for quick results. As a former infantryman, I have a had distorted view of my progress and have compared myself to others and their strength gains. Considering my poor diet and lifestyle choices and injury to my right leg, there is only one person to compare myself to: myself. I am rededicating myself to daily strength training practice. I will not focus on chasing the clock - which led to my previous training injury. I will not focus on others and I will strive to get a little better every day. Most importantly, I will put in the practice and let the results come to me.

Monday, November 25, 2019

3 sets of 5 prying goblet squats, 5 hip bridges, 5/5 halos, & 5/5 single-leg deadlifts

2 sets of 1/1 getups w/ 2.5 lb plate (technique practice)

10 x 10 two-handed swings w/ 16 kg kettlebell

5 x 1/1 getups w/ 16 kg kettlebell

3 sets of 90/90 stretches & QL straddle stretches
 
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WhatWouldHulkDo

Quadruple-Digit Post Count
I will not focus on others and I will strive to get a little better every day.
This. It's the hardest thing in the world for some of us to do; I don't want to just be better than yesterday - I wanna be better than the guy next to me. Which sometimes makes us our own worst enemy.

You've got the right idea here. Good hunting.
 
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