Adachi
Level 7 Valued Member
THE BACK STORY
Recently, I've been frustrated with not having 30-60 minutes set aside in a day for getting back on the path to simple and sinister. I did get 1 session in recently but it was not without a harried break to intervene with the kids, since they were fighting for some reason. Having the 3 young kids at home with me , and working from home has been a great improvement in some ways, and a hindrance in other ways.
Staying within my ability to set aside 30 - 60 seconds at a time, I've implemented the following protocol. It was a desperate accident at first, which became a purposeful pursuit.
THE PROGRAM
I'm calling it Program Absolute Minimum. From what I can tell, it's apparently a pure strength protocol just like Justa singles.
I have taken more than one day off; probably in the wake of 100-rep–snatch days. But , it's been an almost daily regimen.
INITIAL RESULT
I have more testing to fit in as I go along to find out more about my progress. Today, I tested my push press. In 3 weeks it went from 3RM to 11RM with the 32kg.
I can still see a little hypertrophy here and there, and the movements continue to become easier across the past few weeks. It has caused me to consider ordering a 40kg bell sooner than later, as the 32kg swings are improving very quickly.
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I guess I hope this is helpful to someone, who is hard up for time and sleep, like I am.
All my best to you and yours.
Recently, I've been frustrated with not having 30-60 minutes set aside in a day for getting back on the path to simple and sinister. I did get 1 session in recently but it was not without a harried break to intervene with the kids, since they were fighting for some reason. Having the 3 young kids at home with me , and working from home has been a great improvement in some ways, and a hindrance in other ways.
Staying within my ability to set aside 30 - 60 seconds at a time, I've implemented the following protocol. It was a desperate accident at first, which became a purposeful pursuit.
THE PROGRAM
I'm calling it Program Absolute Minimum. From what I can tell, it's apparently a pure strength protocol just like Justa singles.
- 1 series = 2 sets. LH + RH .
- 5 series per day.
- All series in one day are same exercise and weight.
- An exercise is not repeated 2 days in a row.
Reps chart | 16kg | 24kg | 32kg |
Swing 2H / 1H | - | 20 / 10 | 10 / 5 |
Press | - | 10 | 5 |
Snatch | 10 | 5 | - |
- Program calls for performing 1 series ( a left arm and right arm set) of one exercise 5 times throughout the day; in grease the groove fashion.
- A different exercise is selected for each day.
- The warm up is comprised of being awake long enough to have had a second cup of coffee.
- The cool down is a 90-90 stretch once or twice per week.
I have taken more than one day off; probably in the wake of 100-rep–snatch days. But , it's been an almost daily regimen.
INITIAL RESULT
I have more testing to fit in as I go along to find out more about my progress. Today, I tested my push press. In 3 weeks it went from 3RM to 11RM with the 32kg.
I can still see a little hypertrophy here and there, and the movements continue to become easier across the past few weeks. It has caused me to consider ordering a 40kg bell sooner than later, as the 32kg swings are improving very quickly.
-------------
I guess I hope this is helpful to someone, who is hard up for time and sleep, like I am.
All my best to you and yours.
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