Keep It Simple & Sinister, Stupid

James Faddis

Level 5 Valued Member
Tuesday, November 26, 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

* Single-leg deadlifts were added to my warmup (without weight) to work on asymmetries caused by a gunshot wound to my hips.
 

James Faddis

Level 5 Valued Member
Wednesday, November 27, 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
 

James Faddis

Level 5 Valued Member
Saturday, November 30, 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 *

10 x 1 getups w/ 16 kg kettlebell **

3 sets of 90/90 stretches & QL straddle stretches

* The first day back on the program my rest periods between sets of swings were quite long and after just a few practices, the necessary rest periods (determined by the talk test) are already halved.

** I am measuring getups as 10 sets of 1 instead of 5 sets of 2 (1 on each side) and taking rests between each set (something that I did not do on my previous attempts). This is based on my understanding of S&S 2.0. Someone, please correct me if I am wrong.
 

James Faddis

Level 5 Valued Member
Sunday, December 1, 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

10 x 1 getups w/ 16 kg kettlebell
 

James Faddis

Level 5 Valued Member
Monday, December 2, 2019

Off Day *

* Slight pain in lower right back - most likely due to skipping stretches yesterday.
 

James Faddis

Level 5 Valued Member
Thursday, December 5, 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 *

10 x 1 getups w/ 16 kg kettlebell

3 sets of 90/90 stretches & QL straddle stretches
 

James Faddis

Level 5 Valued Member
Friday, December 6, 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 **

10 x 1 getups w/ 16 kg kettlebell

3 sets of 90/90 stretches & QL straddle stretches

* I perform getups with a 2.5 lb plate by making a fist and balancing the plate on top of my fist. This is a fairly unstable position that has forced me to seriously focus on my transitions between discrete positions of the getup. My transitions between positions under weight feel fluid on both sides and movements on both sides seem to get closer to identical every practice.

** Focusing on completing 100 swings per workout and taking the necessary rest, as dictated by the talk test, is a great improvement over "easing" back into strength practice with 5 sets of 10 swings and ramping up the volume over subsequent practices. In the past, if I was coming back from an injury or taking time for physical therapy, I would come back with 5 sets of 10 swings. The result was that I felt slightly refreshed or recharged, but I was not getting that minimum effective dose that, in my personal experience, gives you that sense of getting stronger. I would highly recommend that if you are starting out with Simple & Sinister that you abide by the new guidance in S&S 2.0 and stick to a daily volume of 100 swings.
 

James Faddis

Level 5 Valued Member
Saturday, December 7, 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 **

4 x 1 getups w/ 16 kg kettlebell
 

James Faddis

Level 5 Valued Member
Tuesday, December 10, 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

10 x 1 getups w/ 16 kg kettlebell

1 sets of 90/90 stretches & QL straddle stretches
 

James Faddis

Level 5 Valued Member
Wednesday, December 11, 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

10 x 1 getups w/ 16 kg kettlebell

0 sets of 90/90 stretches & QL straddle stretches
 

James Faddis

Level 5 Valued Member
Thursday, December 12, 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)

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

2 x 10 one-handed swings w/ 16 kg kettlebell *

10 x 1 getups w/ 16 kg kettlebell

1 set of 90/90 stretches & QL straddle stretches

* Against my better judgment, I added two sets of one-handed swings. I was satisfied with my form and enjoyed the challenge. I will continue transitioning to one-handed swings slowly and with caution.
 

James Faddis

Level 5 Valued Member
Tuesday, December 17, 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

10 x 1 getups w/ 16 kg kettlebell

1 set of 90/90 stretches & QL straddle stretches
 

James Faddis

Level 5 Valued Member
Wednesday, December 18, 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

10 x 1 getups w/ 16 kg kettlebell

1 set of 90/90 stretches & QL straddle stretches
 

James Faddis

Level 5 Valued Member
Thursday, December 19, 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

10 x 1 getups w/ 16 kg kettlebell

1 set of 90/90 stretches & QL straddle stretches
 

James Faddis

Level 5 Valued Member
Friday, December 20, 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

10 x 1 getups w/ 16 kg kettlebell

2 sets of 90/90 stretches & QL straddle stretches
 

James Faddis

Level 5 Valued Member
Saturday, December 21, 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

10 x 1 getups w/ 16 kg kettlebell
 

James Faddis

Level 5 Valued Member
Friday, December 27, 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 one-handed swings w/ 16 kg kettlebell

10 x 1 getups w/ 16 kg kettlebell

3 sets of 90/90 stretches & QL straddle stretches
 

James Faddis

Level 5 Valued Member
Tuesday, December 31, 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 one-handed swings w/ 16 kg kettlebell

10 x 1 getups w/ 16 kg kettlebell

1 sets of 90/90 stretches, QL straddle stretches, & pullup bar hangs **

* My fiance just started training Simple & Sinister as general preparation for rock climbing and technique practice on getups with a shoe or light weight balanced on her fist has been a great teaching tool for her.

** I finally moved my gym from the garage to the basement (which is about a 50-degree temperature difference) so I can finally do pull up bar hangs off of my squat rack again.
 
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