Keep It Simple & Sinister, Stupid

James Faddis · Jul 13, 2020

Monday, July 13, 2020

Goblet Squats; 3 x 5 x 32 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24T, 24T, 32T, 32T, 24T, 24T, 24T, 24T, 24T, 24T.

Getups; 24L, 24R, 32L, 32R, 24L, 24R, 24L, 24R, 24L, 24R.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Jul 22, 2020

Wednesday, July 22, 2020 *

Warmup:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5. **

Halos; 3 x 5/5 x 24 kg. ***

SLDLs: 3 x 5/5 x BW.

Swings; 24L, 24R, 32L, 32R, 24L, 24R, 24L, 24R, 24L, 24R.

Getups; 24L, 24R, 32L, 32R, 24L, 24R, 24L, 24R, 24L, 24R.

Stretches; 3 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

Flexible Steel: ****

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

* It has been nine days since my last practice. I was having some difficulty breathing and just completed a round of steroids to restore the majority of my lung function. It felt like I had been operating on half my normal lung capacity, may or may not be related to a mysterious respiratory illness I had in early March.

** Hip bridges were added back into the routine due to asymmetries in my hip flexor tightness. My stance has become increasingly asymmetric, my right foot naturally points forward and my left foot naturally points out at a 30-degree angle.

*** Halos were added back in for some flexibility but mostly to see what the effect of heavier halos would be.

**** I have added the Flexible Steel program to my daily workout requirements in order to increase mobility and flexibility.

Tim Randolph · Jul 22, 2020

James Faddis said:
* It has been nine days since my last practice. I was having some difficulty breathing and just completed a round of steroids to restore the majority of my lung function. It felt like I had been operating on half my normal lung capacity, may or may not be related to a mysterious respiratory illness I had in early March.

Yikes! but welcome back. That illness sounds awful. Did you get tested for Covid? Whatever it was, that's a tough one.

James Faddis · Jul 22, 2020

Tim Randolph said:
Yikes! but welcome back. That illness sounds awful. Did you get tested for Covid? Whatever it was, that's a tough one.

They offered to test for coronavirus antibodies, but it wouldn't have any effect on how I conducted myself so I declined. I don't have any active coronavirus symptoms, but they said the inflammation in my lungs was quite bad.

James Faddis · Jul 23, 2020

Thursday, July 23, 2020

Warmup:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24T, 24T, 32T, 32T, 24T, 24T, 24T, 24T, 24T, 24T.

Getups; 24L, 24R, 32L, 32R, 24L, 24R, 24L, 24R, 24L, 24R.

Stretches; 3 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

Flexible Steel:

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

James Faddis · Jul 31, 2020

Friday, July 31, 2020

Warmup:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24L, 24R, 32L, 32R, 32L, 32R, 24L, 24R, 24L, 24R.

Getups; 24L, 24R, 32L, 32R, 32L, 32R, 24L, 24R, 24L, 24R.

Stretches; 3 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

Flexible Steel:

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

James Faddis · Aug 11, 2020

Tuesday, August 11, 2020

Warmup:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24T, 24T, 32T, 32T, 32T, 32T, 24T, 24T, 24T, 24T.

Getups; 24L, 24R, 32L, 32R, 32L, 32R, 24L, 24R, 24L, 24R.

Stretches; 2 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Aug 17, 2020

Monday, August 17, 2020

Warmup:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24L, 24R, 32L, 32R.

James Faddis · Aug 27, 2020

Thursday, August 27, 2020

Warmup:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24T, 24T, 32T, 32T, 32T, 32T, 32T, 32T, 24T, 24T.

Getups; 24L, 24R, 32L, 32R, 32L, 32R, 32L, 32R, 24L, 24R.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

** Second round of steroids for my lungs apparently helped, also probably not coronavirus. Hopefully my lungs continue to improve so I can keep up with the scheduled volume and weight increases. **

James Faddis · Aug 29, 2020

Saturday, August 29, 2020

Warmup:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 24 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24L, 24R, 32L, 32R, 32L, 32R, 32L, 32R, 24L, 24R.

Getups; 24L, 24R, 32L, 32R, 32L, 32R, 32L, 32R, 24L, 24R.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

** Lung capacity is improving after second round of steroids **

** Increased weight on halos from 16 kg to 24 kg, 16 kg felt like I was getting enough of a stretch, 24 kg is a little too heavy, increasing assistance/warmup exercises by 4 kg might be recommended if logistically possible **

WhatWouldHulkDo · Aug 31, 2020

James Faddis said:
Increased weight on halos from 16 kg to 24 kg, 16 kg felt like I was getting enough of a stretch, 24 kg is a little too heavy, increasing assistance/warmup exercises by 4 kg might be recommended if logistically possible

You can mix sets with different goals. Do a set with the 24 just to get it done. Then do a set with the 16 and push the range of motion harder - think qi gong hip circle. Keeps things interesting.

James Faddis · Aug 31, 2020

Monday, August 31, 2020

Warmup:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24T, 24T, 32T, 32T, 32T, 32T, 32T, 32T, 24T, 24T,

Getups; 24L, 24R, 32L, 32R, 32L, 32R, 32L, 32R, 24L, 24R.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Sep 14, 2020

Monday, September 14, 2020

Warmup:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24L, 24R, 32L, 32R, 32L, 32R, 32L.

James Faddis · Feb 16, 2021

Tuesday, February 16, 2021

Warmup:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24T, 24T, 24T, 24T, 24T, 24T, 24T, 24T, 24T, 24T.

Getups; 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R.

Stretches; 3 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

Flexible Steel:

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

James Faddis · Feb 20, 2021

Saturday, February 20, 2021

Warmup:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R.

Getups; 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

James Faddis · Mar 1, 2021

Monday, March 1, 2021

Warmup Circuit:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24T, 24T, 24T, 24T, 24T, 24T, 24T, 24T, 24T, 24T.

James Faddis · Mar 11, 2021

Thursday, March 11, 2021

Rowing; Thirty Minutes. *

Warmup Circuit:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R.

Getups; 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R.

Stretches; 3 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

Flexible Steel Circuit:

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

IASTM Scar Tissue Massage **

Cold Shower; 15 Minutes **

Deep Breathing/Focused Attention (FA) Meditation; 1 Hour. **

* Added steady-state cardio.

** Added scar tissue massage, cold shower, and meditation so that I can track all my essential daily activities in one place.

James Faddis · Mar 22, 2021

Monday, March 22, 2021

Rowing; Thirty Minutes.

Warmup Circuit:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24T, 24T, 24T, 24T, 24T, 24T, 24T, 24T, 24T, 24T.

Getups; 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R.

Stretches; 3 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

Flexible Steel Circuit:

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

James Faddis · Mar 23, 2021

Tuesday, March 23, 2021

Rowing; Thirty Minutes.

Warmup Circuit:

Goblet Squats; 3 x 5 x 24 kg.

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R.

Getups; 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R, 24L, 24R.

Stretches; 3 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

Flexible Steel Circuit:

Prying Goblet Squats, 3 x 5 x 16 kg.

Kettlebell Good Morning Stretches; 3 x 5 x 16 kg.

Lunge Stretches; 3 x 5/5.

Arm Bars; 3 x 5/5 x 16 kg.

Kettlebell Pullovers; 3 x 5 x 16 kg.

Tactical Frogs; 3 x 5.

James Faddis · Jun 10, 2021

Thursday, June 10, 2021

Warmup Circuit:

Goblet Squats; 2 x 5 x 24 kg, 1 x 5 x 16 kg

Hip Bridges, 3 x 5.

Halos; 3 x 5/5 x 16 kg.

SLDLs: 3 x 5/5 x BW.

Swings; 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T, 16T.

Getups; 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R, 16L, 16R.

Stretches; 1 x 90/90 Stretch, QL Straddle Stretch, & Pull Up Bar Hang.

Keep It Simple & Sinister, Stupid

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