Keep It Simple & Sinister, Stupid

James Faddis · Jan 2, 2020

Thursday, January 2, 2020

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

*** Check out my fiance's training log she just started - Becoming A Better Man Than Most Men ***

James Faddis · Jan 4, 2020

Saturday, January 4, 2020

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, & pullup bar hangs (30 sec. each)

The injury that I sustained in March of 2011 was a gunshot wound to my left hip. The round entered my left hip and exited around my right quadricep, nicking my right femoral artery in the process. The asymmetry of this injury - on three planes - has caused unique problems for years.

When I returned to kettlebells after my injury to assist with rehab, my stance for the kettlebell swings was way out of alignment. In order to maintain a stable platform for swinging, my right foot was planted approximately six inches forward on my left foot. Placing both feet on the same line caused instability that I believed would risk injury in the long term. After years off and on of getups, I can see my body starting to get into proper alignment. Currently, my right foot is only about a half-inch forward of my left foot to maintain a stable platform for swings. I have noticed the same realignment occurring with goblet squats as well.

James Faddis · Jan 5, 2020

Sunday, January 5, 2020

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 set of 90/90 stretches, QL straddle stretches, & pullup bar hangs (30 sec. each)

James Faddis · Jan 7, 2020

Tuesday, January 7, 2020

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 set of 90/90 stretches, QL straddle stretches, & pullup bar hangs (30 sec. each)

James Faddis · Jan 11, 2020

Saturday, January 11, 2020

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 · Jan 13, 2020

Monday, January 13, 2020

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 set of 90/90 stretches, QL straddle stretches, & pullup bar hangs (30 sec. each)

I am currently attempting to build the habit of exercising daily and I am staying at my current kettlebell weight until I have significantly reduced the total time required for daily practice. This is for logistical reasons and to solidify my gains. I am thinking that I will stay at 16 kg for the next four weeks before I start adding weight, but I will see how my body responds.

James Faddis · Jan 14, 2020

Tuesday, January 14, 2020

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 · Jan 15, 2020

Wednesday, January 13, 2020

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

To be continued...

James Faddis · Jan 18, 2020

Saturday, January 18, 2020

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 set of 90/90 stretches, QL straddle stretches, & pullup bar hangs (30 sec. each)

James Faddis · Jan 19, 2020

Sunday, January 19, 2020

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)

Warmup

	1	2	3	4	5	6	7	8	9	10
Swings	16T	16T	16T	16T	16T	16T	16T	16T	16T	16T
Get-ups	16L	16R	16L	16R	16L	16R	16L	16R	16L	16R

1 set of 90/90 stretches, QL straddle stretches, & pullup bar hangs (30 sec. each)

Stretching

James Faddis · Jan 20, 2020

Monday, January 20, 2020

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)

Warmup

	1	2	3	4	5	6	7	8	9	10
Swings	16L	16R	16L	16R	16L	16R	16L	16R	16L	16R
Get-ups	16L	16R	16L	16R	16L	16R	16L	16R	16L	16R

1 set of 90/90 stretches, QL straddle stretches, & pullup bar hangs (30 sec. each)

Stretching

James Faddis · Jan 21, 2020

Tuesday, January 21, 2020

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)

Warmup

	1	2	3	4	5	6	7	8	9	10
Swings	16T	16T	16T	16T	16T	16T	16T	16T	16T	16T
Get-ups	16L	16R	16L	16R	16L	16R	16L	16R	16L	16R

1 set of 90/90 stretches, QL straddle stretches, & pullup bar hangs (30 sec. each)

Stretching

James Faddis · Jan 22, 2020

Wednesday, January 22, 2020

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)

Warmup

	1	2	3	4	5	6	7	8	9	10
Swings	16L	16R	16L	16R	16L	16R	16L	16R	16L	16R
Get-ups	16L	16R	16L	16R	16L	16R	16L	16R	16L	16R

3 sets of 90/90 stretches, QL straddle stretches, & pullup bar hangs (30 sec. each)

Stretching

Swings alternate between one-handed and two-handed every day to keep the programming simple, no pun intended. You look at the last workout and switch between one-handed and two-handed. I am ordering a 24 kg kettlebell at the beginning of next month and I'm going to start increasing the weight on two sets of swings and getups every four weeks, as per the directions in Simple & Sinister 2.0.

My lower back has started to act up again so I am going to commit to three sets of stretches instead of one and ensure that I am actually abiding by the time limits as well.

James Faddis · Jan 24, 2020

Thursday, January 23, 2020

Rest

James Faddis · Jan 24, 2020

Friday, January 24, 2020

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)

Warmup

	1	2	3	4	5	6	7	8	9	10
Swings	16T	16T	16T	16T	16T	16T	16T	16T	16T	16T
Get-ups	16L	16R	16L	16R	16L	16R	16L	16R	16L	16R

1 set of 90/90 stretches, QL straddle stretches, & pullup bar hangs (30 sec. each)

Stretching

Changing swings to two days of one-handed swings followed by a day of two-handed swings. The two-handed swings with the 16 kg kettlebell have become extremely easy. Will start moving up in weight to the 24 kg in a couple of weeks.

James Faddis · Jan 29, 2020

Wednesday, January 29, 2020

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)

Warmup

	1	2	3	4	5	6	7	8	9	10
Swings	16L	16R	16L	16R	16L	16R	16L	16R	16L	16R
Get-ups	16L	16R	16L	16R	16L	16R	16L	16R	16L	16R

3 sets of 90/90 stretches, QL straddle stretches, & pullup bar hangs (30 sec. each)

Stretching

Purchasing a 24 kg kettlebell this weekend and I will be adding in two sets of 24 kg on both the swings and getups starting on Monday. According to S&S 2.0, I need to up the weight by two sets every four weeks and I plan to schedule the weight increases on my calendar so that I can adhere to this plan as closely as possible.

James Faddis · Jan 31, 2020

Friday, January 31, 2020

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)

Warmup

	1	2	3	4	5	6	7	8	9	10
Swings	16L	16R	24L	24R	16L	16R	16L	16R	16L	16R
Get-ups	16L	16R	24L	24R	16L	16R	16L	16R	16L	16R

3 sets of 90/90 stretches, QL straddle stretches, & pullup bar hangs (30 sec. each)

Stretching

James Faddis · Feb 1, 2020

Saturday, February 1, 2020

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)

Warmup

	1	2	3	4	5	6	7	8	9	10
Swings	16T	16T	24T	24T	16T	16T	16T	16T	16T	16T
Get-ups	16L	16R	24L	24R	16L	16R	16L	16R	16L	16R

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

Stretching

James Faddis · Feb 7, 2020

Friday, February 7, 2020

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)

Warmup

	1	2	3	4	5	6	7	8	9	10
Swings	16L	16R	24L	24R	16L	16R	16L	16R	16L	16R
Get-ups	16L	16R	24L	24R	16L	16R	16L	16R	16L	16R

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

Stretching

James Faddis · Feb 11, 2020

Tuesday, February 11, 2020

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)

Warmup

	1	2	3	4	5	6	7	8	9	10
Swings	16L	16R	24L	24R	16L	16R	16L	16R	16L	16R
Get-ups	16L	16R	24L	24R	16L	16R	16L	16R	16L	16R

Keep It Simple & Sinister, Stupid

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