My Busy Dad protocol - a GtG success
- Thread starter Adachi
- Start date
Adachi
Level 7 Valued Member
Kettlebell press 32kg GtG
sets listed per visit to the courage corner throughout the day.
target volume ~ 50 reps/arm. to be updated throughout the day.
---------------------
2,3
5,3,2
5,3,2
2,3
5,3,2
2,3,5
---------------------
much higher quality of reps in the down ladder.
now my max is 2x40kg both arms.
sets listed per visit to the courage corner throughout the day.
target volume ~ 50 reps/arm. to be updated throughout the day.
---------------------
2,3
5,3,2
5,3,2
2,3
5,3,2
2,3,5
---------------------
much higher quality of reps in the down ladder.
now my max is 2x40kg both arms.
Last edited:
Adachi
Level 7 Valued Member
bring your bell to work day - maybe every day
In the spirit of Strength Shortcuts:
---------------
AM
Snatch - 24kg - at lunch
I think the snatch is my favorite lift of all.
--------------------
PM
Deadlift
5x1 275lbs
Press
2x5 32kg
In the spirit of Strength Shortcuts:
---------------
AM
Snatch - 24kg - at lunch
Minute | Snatch |
|---|---|
0 | 10R |
3 | 10L |
6 | 10R |
9 | 10L |
--------------------
PM
Deadlift
5x1 275lbs
Press
2x5 32kg
Last edited:
Adachi
Level 7 Valued Member
AM
Q&D 044
5/4 , 3 Series
snatching every day is just ... a lot to handle.
I'm going to have to alternate this on the day.
it's just too much.
Or, Maybe I should switch over to sets of 10 on the 3 minutes again.
maybe that's a better option, for now.
------------------------
PM
Deadlift
5x1 275lbs
Press
3x1 40kg
Left bicep left alot of strain in the clean.
Right bicep felt mild strain in the clean. Need to strengthen the biceps. More snatches or less?
--------------
Later I'm the evening I started to feel sore and beat up. Didn't expect that given the relatively low volume.
Turns out I have a fever . I caught a cold from the kids.
Maybe I'll take the day off tomorrow.
Q&D 044
5/4 , 3 Series
snatching every day is just ... a lot to handle.
I'm going to have to alternate this on the day.
it's just too much.
Or, Maybe I should switch over to sets of 10 on the 3 minutes again.
maybe that's a better option, for now.
------------------------
PM
Deadlift
5x1 275lbs
Press
3x1 40kg
Left bicep left alot of strain in the clean.
Right bicep felt mild strain in the clean. Need to strengthen the biceps. More snatches or less?
--------------
Later I'm the evening I started to feel sore and beat up. Didn't expect that given the relatively low volume.
Turns out I have a fever . I caught a cold from the kids.
Maybe I'll take the day off tomorrow.
Last edited:
Adachi
Level 7 Valued Member
Continuing the execution of strength shortcuts micro sessions.
------------------
AM
Snatch - 24kg - at lunch
The bell is flying very fast, and a 28kg bell is going to become necessary at some point.
~10 minutes
-------------------
PM
Deadlift
3x1 275lbs
Press
3x1 40kg
~6 minutes
-------------------
Back is feeling kinda loose and unstable. Gonna chalk it up to the weather.
Thunder clouds are rolling in
------------------
AM
Snatch - 24kg - at lunch
Minute | Snatch |
|---|---|
0 | 10L |
3 | 10R |
6 | 10L |
9 | 10R |
I think the snatch is still my favorite lift of all.The bell is flying very fast, and a 28kg bell is going to become necessary at some point.
~10 minutes
-------------------
PM
Deadlift
3x1 275lbs
Press
3x1 40kg
~6 minutes
-------------------
Back is feeling kinda loose and unstable. Gonna chalk it up to the weather.
Thunder clouds are rolling in
Last edited:
Adachi
Level 7 Valued Member
Deadlift
5x1 275lbs
Press
5x1 40kg
--------------------------
No snatches today.
---------------------------
But yesterday was a TEST DAY.
Took my daughter to daddy daughter dance at the school.
10+ grip tests 360 swings .
Basically hammer throw with no release.
Several 24kg daughter carries.
Total of 30 minutes.
For endurance, Dancing till she says : "you can dance by yourself now" total 30 minutes.
100+ 24kg daughter snatches from floor to airborne. Smokers.
AMRAP per set. 5+ sets
Felt kinda wasted but we made it to the end. And celebrated with ice cream.
5x1 275lbs
Press
5x1 40kg
--------------------------
No snatches today.
---------------------------
But yesterday was a TEST DAY.
Took my daughter to daddy daughter dance at the school.
10+ grip tests 360 swings .
Basically hammer throw with no release.
Several 24kg daughter carries.
Total of 30 minutes.
For endurance, Dancing till she says : "you can dance by yourself now" total 30 minutes.
100+ 24kg daughter snatches from floor to airborne. Smokers.
AMRAP per set. 5+ sets
Felt kinda wasted but we made it to the end. And celebrated with ice cream.
Adachi
Level 7 Valued Member
AM
Q&D 033
5/4 32kg
~12 minutes
---------------------
Big day at the pool trying to get the kids used to the water.
Lots of swimming for hours, I haven't done this in years apparently tapped my shoulders.
-----------------
PM
Deadlift
5x1 275 lbs
Press 32kg
2L hard
1R missed attempt.
Lots of soreness and not enough tension.
Failure to launch today.
Q&D 033
5/4 32kg
~12 minutes
---------------------
Big day at the pool trying to get the kids used to the water.
Lots of swimming for hours, I haven't done this in years apparently tapped my shoulders.
-----------------
PM
Deadlift
5x1 275 lbs
Press 32kg
2L hard
1R missed attempt.
Lots of soreness and not enough tension.
Failure to launch today.
Last edited:
Adachi
Level 7 Valued Member
AM
32kg 10 2 hand swings, 0 pushups.
switch to Iron Cardio for today
32kg C&P
EMOM,
Left at n:00,
right at n:30
10 series
10 minutes
20 total reps
-------------------------
started with Victor protocol - abandoned with strain in the right shoulder.
the entire girdle. may think about deloading push-ups one day
I've been gaining weight (good weight for some time) and now my pushups are heavier than ever. at around 250lbs. haven't seemed to gain much fat since 225 and taking the barbell more seriously. still getting bigger legs and arms, and a very slight change towards the v shape torso; but only just.
that said swimming all day, without any preparation, apparently really took it out of my arms. and my right shoulder and everything attached to it is refusing pushups at this point. will have to lay off for now.
-------------------------
PM
Deadlift
5x1 275 lbs
32kg 10 2 hand swings, 0 pushups.
switch to Iron Cardio for today
32kg C&P
EMOM,
Left at n:00,
right at n:30
10 series
10 minutes
20 total reps
-------------------------
started with Victor protocol - abandoned with strain in the right shoulder.
the entire girdle. may think about deloading push-ups one day
I've been gaining weight (good weight for some time) and now my pushups are heavier than ever. at around 250lbs. haven't seemed to gain much fat since 225 and taking the barbell more seriously. still getting bigger legs and arms, and a very slight change towards the v shape torso; but only just.
that said swimming all day, without any preparation, apparently really took it out of my arms. and my right shoulder and everything attached to it is refusing pushups at this point. will have to lay off for now.
-------------------------
PM
Deadlift
5x1 275 lbs
Last edited:
Adachi
Level 7 Valued Member
Continuing the execution of strength shortcuts micro sessions.
------------------
AM
Snatch - 24kg - at lunch
I think the snatch is still my favorite lift of all.
The bell is flying very fast, and a 28kg bell is going to become necessary at some point.
~10 minutes
-------------------
PM
Deadlift
3x1 275 lbs
Press
3x1 32kg
Not feeling it today.
Maybe time to actually take a day off while I'm under the weather.
~5 minutes
---------------------
------------------
AM
Snatch - 24kg - at lunch
| Minute | Snatch |
|---|---|
| 0 | 10L |
| 3 | 10R |
| 6 | 10L |
| 9 | 10R |
I think the snatch is still my favorite lift of all.
The bell is flying very fast, and a 28kg bell is going to become necessary at some point.
~10 minutes
-------------------
PM
Deadlift
3x1 275 lbs
Press
3x1 32kg
Not feeling it today.
Maybe time to actually take a day off while I'm under the weather.
~5 minutes
---------------------
Last edited:
Adachi
Level 7 Valued Member
AM
No snatches today.
Work had me in a tizzy all day.
Couldn't catch a break.
--------------
PM
Strength work.
Deadlift
1x5 275lbs
Press
3x5 32kg
2L 32kg
3rd rep missed
Deadlift
1x3 275 lbs
1x2 275 lbs
-----------------
Feeling kinda tired coming off a cold.
good day.
No snatches today.
Work had me in a tizzy all day.
Couldn't catch a break.
--------------
PM
Strength work.
Deadlift
1x5 275lbs
Press
3x5 32kg
2L 32kg
3rd rep missed
Deadlift
1x3 275 lbs
1x2 275 lbs
-----------------
Feeling kinda tired coming off a cold.
good day.
Adachi
Level 7 Valued Member
AM
Q&D 015 32kg
--------------
------------------
PM
Deadlift 290lbs
5x1
Press 40kg
Miss
Press 32kg
2x5
~10 minutes
--------------------
The 290 lbs deadlift felt doable.
But I had to abandon the 40k press.
Looking for an improvement in my press.
Pushup kinda takes away from that in training.
My shoulder girdle does not want to press the 40kg later in the day after pushups earlier in the day.
Maybe it's for the best.
There's a difference between being able to do something today and training for being able to do more in the future.
We'll see whether the pressing strength comes along or is hindered somehow.
Q&D 015 32kg
--------------
Minute | Reps |
|---|---|
0 | 10 SWINGS |
1.5 | 10 PUSHUPS |
3 | 10 SWINGS |
4.5 | 10 PUSHUPS |
6 | 10 SWINGS |
7.5 | 10 PUSHUPS |
9 | 10 SWINGS |
10.5 | 10 PUSHUPS |
------------------
PM
Deadlift 290lbs
5x1
Press 40kg
Miss
Press 32kg
2x5
~10 minutes
--------------------
The 290 lbs deadlift felt doable.
But I had to abandon the 40k press.
Looking for an improvement in my press.
Pushup kinda takes away from that in training.
My shoulder girdle does not want to press the 40kg later in the day after pushups earlier in the day.
Maybe it's for the best.
There's a difference between being able to do something today and training for being able to do more in the future.
We'll see whether the pressing strength comes along or is hindered somehow.
Last edited:
Adachi
Level 7 Valued Member
AM
Busy watching the kids.
No early work today.
----------------
PM
Deadlift 275lbs
2x5
Press 40kg
5x1
~10 minutes
------------------------
Warmed up with a few sets of 50 jumping jacks across a couple minutes of time.
Finally got some reps with the 40kg today. My pecs really like to contribute to the press.
Pushups tap the pecs too much lately. We'll see if I'm still on track to the 48kg in due time.
I like the mix of kb work and barbell work right now. But it's not perfectly clear that this is optimal for me right now. Got sick but also don't feel super fresh. Might need to back off. Not sure. Will see.
Busy watching the kids.
No early work today.
----------------
PM
Deadlift 275lbs
2x5
Press 40kg
5x1
~10 minutes
------------------------
Warmed up with a few sets of 50 jumping jacks across a couple minutes of time.
Finally got some reps with the 40kg today. My pecs really like to contribute to the press.
Pushups tap the pecs too much lately. We'll see if I'm still on track to the 48kg in due time.
I like the mix of kb work and barbell work right now. But it's not perfectly clear that this is optimal for me right now. Got sick but also don't feel super fresh. Might need to back off. Not sure. Will see.
Last edited:
Adachi
Level 7 Valued Member
AM
Q&D 044
24kg 2 Series
shorter timing between intervals was a welcome change
challenging and doable.
I'm reminded of how much I like snatches
but Deadlifts and Swings help me appreciate them even more.
I can feel the 24kg bell has a much lighter feeling, at least with my deadlift practice incorporated.
But, my clean and press practice and swing practice may be contributing as well.
~10 minutes
-----------------
PM
Deadlift 275lbs
1x5
Press 32kg
3,2,3,2,2,3,2,3
~10 minutes
Q&D 044
24kg 2 Series
shorter timing between intervals was a welcome change
challenging and doable.
I'm reminded of how much I like snatches
but Deadlifts and Swings help me appreciate them even more.
I can feel the 24kg bell has a much lighter feeling, at least with my deadlift practice incorporated.
But, my clean and press practice and swing practice may be contributing as well.
~10 minutes
-----------------
PM
Deadlift 275lbs
1x5
Press 32kg
3,2,3,2,2,3,2,3
~10 minutes
Last edited:
Adachi
Level 7 Valued Member
AM
Q&D 044 24kg
3 Series 10/2
a bit of congestion in the left grip and left bicep after the third series
still one of my favorite routines
~10 min.
-----------------------
PM
DEADLIFT 275 LBS
5,3,2
PRESS 40KG
3X3
~10 minutes
Good Day.
-----------------------
Feeling strong in the press.
Deadlift is getting better
Will continue pushups
Q&D 044 24kg
3 Series 10/2
a bit of congestion in the left grip and left bicep after the third series
still one of my favorite routines
~10 min.
-----------------------
PM
DEADLIFT 275 LBS
5,3,2
PRESS 40KG
3X3
~10 minutes
Good Day.
-----------------------
Feeling strong in the press.
Deadlift is getting better
Will continue pushups
Last edited:
Adachi
Level 7 Valued Member
AM
Q&D 044, 24kg
2 x 5/4
~5 minutes
----------------
feeling down in the dumps after I caught a cold.
The light Q&D session feels ok.
will see how the PM lift feels.
----------------
PM
Deadlift 275lbs
5,3,2
Kettlebell press 40kg
3,3,3
~10 minutes
---------------
Good day.
Deadlift felt strong
Kettlebell press felt challenging
Will look at more volume with the 32kg next time.
Q&D 044, 24kg
2 x 5/4
~5 minutes
----------------
feeling down in the dumps after I caught a cold.
The light Q&D session feels ok.
will see how the PM lift feels.
----------------
PM
Deadlift 275lbs
5,3,2
Kettlebell press 40kg
3,3,3
~10 minutes
---------------
Good day.
Deadlift felt strong
Kettlebell press felt challenging
Will look at more volume with the 32kg next time.
Last edited: