My Busy Dad protocol - a GtG success
- Thread starter Adachi
- Start date
Adachi
Level 7 Valued Member
Q&D 044 32kg
2 Series 2,3/4
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
Exceptional day, stuck at home.
24kg bell is at work.
First couple reps were shaky.
Gonna have to practice with this bell more often.
Could probably use a 28kg bell for progressing the snatch
2 Series 2,3/4
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
Exceptional day, stuck at home.
24kg bell is at work.
First couple reps were shaky.
Gonna have to practice with this bell more often.
Could probably use a 28kg bell for progressing the snatch
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Adachi
Level 7 Valued Member
Q&D 044 24kg
3 Series 5/4
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
feeling extra powerful today
so powerful that I made a mistake in the last series.
i would have thought it was unlikely due to the counting out loud.
but like my GtG practice - a higher rep count set eventually just kinda slips out.
I take this as a sign that a heavier bell would be useful.
the last series was ...
7(Oops),3,5,5
3 Series 5/4
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
feeling extra powerful today
so powerful that I made a mistake in the last series.
i would have thought it was unlikely due to the counting out loud.
but like my GtG practice - a higher rep count set eventually just kinda slips out.
I take this as a sign that a heavier bell would be useful.
the last series was ...
7(Oops),3,5,5
| Series 1 | Series 2 | Series 3 |
|---|---|---|
| 5 | 5 | 7 (oops) |
| 5 | 5 | 3 (there I fixed it) |
| 5 | 5 | 5 |
| 5 | 5 | 5 |
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Adachi
Level 7 Valued Member
Q&D 044 24kg
5 Series 10/2
The left wrist is better but not 100% still some discomfort
in light of this, I chose to start with the right hand
May sub in pushups/swings while my wrist continues healing.
not an easy day
lockout at the top was powerful in the end.
the last set was slower at 22 sec. instead of my usual 20 sec. mark.
we'll see how the next 5 series day goes.
5 Series 10/2
The left wrist is better but not 100% still some discomfort
in light of this, I chose to start with the right hand
May sub in pushups/swings while my wrist continues healing.
not an easy day
lockout at the top was powerful in the end.
the last set was slower at 22 sec. instead of my usual 20 sec. mark.
we'll see how the next 5 series day goes.
Adachi
Level 7 Valued Member
Q&D 044 24kg
3 Series 5/4
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
noticed that a more sumo-like stance helps avoid the bell handle scraping the thigh and delivers a higher faster bell.
extra hang time resulted in a forearm strike.
Easy day
3 Series 5/4
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
noticed that a more sumo-like stance helps avoid the bell handle scraping the thigh and delivers a higher faster bell.
extra hang time resulted in a forearm strike.
Easy day
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Adachi
Level 7 Valued Member
Q&D 044 24kg
5 Series 10/2
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
not an easy day
Sumo stance is powerful
lockout at the top was powerful in the end.
middle sets were <20s. using Overspeed eccentrics.
The last set was NOT slower at 20 sec. WOW, per my usual 20 sec. mark.
Grip and biceps are challenged and experiencing some congestion post-session.
we'll see how the next 5 series day goes.
5 Series 10/2
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
not an easy day
Sumo stance is powerful
lockout at the top was powerful in the end.
middle sets were <20s. using Overspeed eccentrics.
The last set was NOT slower at 20 sec. WOW, per my usual 20 sec. mark.
approximate duration / set / series
Series | Duration Set 1 (s) | Duration Set 2 (s) |
|---|---|---|
1 | 20 | 20 |
2 | 20 | 20 |
3 | 19 | 19 |
4 | 19 | 19 |
5 | 20 | 20 |
Grip and biceps are challenged and experiencing some congestion post-session.
we'll see how the next 5 series day goes.
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Adachi
Level 7 Valued Member
Q&D 044 24kg
2 Series 5/4
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
second day of purposefully sumo-like stance saw 9 second sets of 5 today instead of my usual 10 seconds.
Easy day
2 Series 5/4
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
second day of purposefully sumo-like stance saw 9 second sets of 5 today instead of my usual 10 seconds.
Easy day
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Adachi
Level 7 Valued Member
Q&D 044 40lbs
4 Series 5/4, 10/2
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
Yesterday conducted deck of cards workout with unit. Nice light day of snatches, after Making my body sore from high rep calisthenics.
4 Series 5/4, 10/2
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
Yesterday conducted deck of cards workout with unit. Nice light day of snatches, after Making my body sore from high rep calisthenics.
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Adachi
Level 7 Valued Member
Q&D 044 24kg
5 Series 10/2
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
not an easy day
this weekend had extra calisthenics work I'm not used to.
had a deck of cards work out this weekend at the unit.
but, maybe I should get used to it
still kind of sore all over.
should've taken the easy way out.
skip - or minimum volume day (maybe next time)
5 Series 10/2
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
not an easy day
this weekend had extra calisthenics work I'm not used to.
had a deck of cards work out this weekend at the unit.
but, maybe I should get used to it
still kind of sore all over.
should've taken the easy way out.
skip - or minimum volume day (maybe next time)
TomP30
Level 2 Valued Member
Sounds similar, I really should have de-loaded today, instead I tried to up the ante and th e results spoke for themselves. What does the 044 pertain to btw?
Adachi
Level 7 Valued Member
044 is the snatch based protocol in Q&D
Adachi
Level 7 Valued Member
Q&D 044 24kg
3 Series 5/4
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
almost completely healed, actually.
discomfort is very low.
for some reason - still went through with catching up with the originally scheduled day.
instead, I probably should have substituted a minimal volume session.
The left forearm has a big pump and congestion from today's session.
Legs and back are still kinda sore.
back on schedule from this weekend's travel.
tomorrow is a day off, then my first 5x(5/4), 24kg day.
next time I hope I'll add the session before I leave.
3 Series 5/4
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
almost completely healed, actually.
discomfort is very low.
for some reason - still went through with catching up with the originally scheduled day.
instead, I probably should have substituted a minimal volume session.
The left forearm has a big pump and congestion from today's session.
Legs and back are still kinda sore.
back on schedule from this weekend's travel.
tomorrow is a day off, then my first 5x(5/4), 24kg day.
next time I hope I'll add the session before I leave.
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Adachi
Level 7 Valued Member
Q&D 044 24kg
5 Series 5/4
The 5/4 protocol is taxing.
it is not merely something to be graduated from, to get into doing 10/2.
I took slight rest pauses at the top of the reps in the last set of the last series
maintained power to the top of the next rep while still finishing the set in 11s.
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
not an easy day
Last weekend had extra calisthenics work I'm not used to.
had a deck of cards work out this weekend at the unit.
but, maybe I should get used to it
still kind of sore all over.
maybe should've taken the easy way out.
skip - or minimum volume day (maybe next time)
5 Series 5/4
The 5/4 protocol is taxing.
it is not merely something to be graduated from, to get into doing 10/2.
I took slight rest pauses at the top of the reps in the last set of the last series
maintained power to the top of the next rep while still finishing the set in 11s.
The left wrist is better but not 100% still some discomfort
May sub in pushups/swings while my wrist continues healing.
not an easy day
Last weekend had extra calisthenics work I'm not used to.
had a deck of cards work out this weekend at the unit.
but, maybe I should get used to it
still kind of sore all over.
maybe should've taken the easy way out.
skip - or minimum volume day (maybe next time)
Adachi
Level 7 Valued Member
Q&D 044 24kg
4 Series 5/4
The 5/4 protocol is taxing.
it is not merely something to be graduated from, to get into doing 10/2.
maintained power to the top of the next rep while still finishing the set in < 11s.
The left wrist is better but not 100% still some discomfort.
I May sub in pushups/swings while my wrist continues healing.
not an easy day(felt easier - those 5 series days come in handy)
4 Series 5/4
The 5/4 protocol is taxing.
it is not merely something to be graduated from, to get into doing 10/2.
maintained power to the top of the next rep while still finishing the set in < 11s.
The left wrist is better but not 100% still some discomfort.
I May sub in pushups/swings while my wrist continues healing.
not an easy day(felt easier - those 5 series days come in handy)
Adachi
Level 7 Valued Member
Q&D 044 24kg
3 Series 5/4
The 5/4 protocol is taxing.
it is not merely something to be graduated from, to get into doing 10/2.
The left wrist is better but not 100% still some discomfort. (today was worse than usual - maybe weather/diet)
I May sub in pushups/swings while my wrist continues healing.
easy day (felt even easier - those 5 series days come in handy)
Tomorrow will be an early 2 series day due to weekend plans starting early.
a little randomness doesn't hurt.
3 Series 5/4
The 5/4 protocol is taxing.
it is not merely something to be graduated from, to get into doing 10/2.
The left wrist is better but not 100% still some discomfort. (today was worse than usual - maybe weather/diet)
I May sub in pushups/swings while my wrist continues healing.
easy day (felt even easier - those 5 series days come in handy)
Tomorrow will be an early 2 series day due to weekend plans starting early.
a little randomness doesn't hurt.
Adachi
Level 7 Valued Member
Q&D 044 24kg
2 Series 5/4
The left wrist is better but not 100% still some discomfort. (today was worse still - maybe weather/diet)
I might sub in pushups/swings while my wrist continues healing.
mostly an easy day but that wrist really flared up; had watermelon - paying for it I think.
2 Series 5/4
The left wrist is better but not 100% still some discomfort. (today was worse still - maybe weather/diet)
I might sub in pushups/swings while my wrist continues healing.
mostly an easy day but that wrist really flared up; had watermelon - paying for it I think.
Adachi
Level 7 Valued Member
Q&D 044 24kg
5 Series 10/2
The left wrist is better but not 100% still some discomfort
For that reason - I started with Right-hand today.
Great power till the last series. noticed congestion and fatigue in my right forearm and bicep.
Lower Body development is outpacing upper body development in this case.
I may sub in pushups/swings while my wrist continues healing.
not an easy day - maybe I'll skip a day since I'm traveling this week - or do a minimum volume day.
Considering what to do after this 12-week Q&D schedule.
just thinking out loud about it.
Still got about a month left on this schedule.
5 Series 10/2
The left wrist is better but not 100% still some discomfort
For that reason - I started with Right-hand today.
Great power till the last series. noticed congestion and fatigue in my right forearm and bicep.
Lower Body development is outpacing upper body development in this case.
I may sub in pushups/swings while my wrist continues healing.
not an easy day - maybe I'll skip a day since I'm traveling this week - or do a minimum volume day.
Considering what to do after this 12-week Q&D schedule.
just thinking out loud about it.
Still got about a month left on this schedule.
- Barbell
- A+A
- KSK
- S&S
- 033
- 015
- 044 with additional variability
- other?
Adachi
Level 7 Valued Member
Q&D 044 24kg
2 Series 5/4
(First Substitution of minimum volume day, was 044,3x10/2)
yesterday - I had a full volume day.
The left wrist is uncomfortable; the Right Forearm is uncomfortable, some sort of muscle strain.
The left wrist is better but not 100% still some discomfort.
I might sub in pushups/swings while my wrist and grip recuperate.
the schedule says another minimum volume day this Friday.
I'll be away from home - so it'll be with a 40lbs. Bell instead of my usual 53lbs. bell.
Improved performance, still:
my grip and biceps are becoming more challenged as my hips become more attuned.
the peak of tension is not currently on the downswing, it's on the upswing coming out of the bottom.
For the past couple of weeks, I have been restraining Overspeed eccentrics and my snatch power continues to improve.
bell is still increasing in speed
I'm still recalibrating my timing to avoid Forearm-strikes due to Overspeed-concentric at the top
2 Series 5/4
(First Substitution of minimum volume day, was 044,3x10/2)
yesterday - I had a full volume day.
The left wrist is uncomfortable; the Right Forearm is uncomfortable, some sort of muscle strain.
The left wrist is better but not 100% still some discomfort.
I might sub in pushups/swings while my wrist and grip recuperate.
the schedule says another minimum volume day this Friday.
I'll be away from home - so it'll be with a 40lbs. Bell instead of my usual 53lbs. bell.
Improved performance, still:
my grip and biceps are becoming more challenged as my hips become more attuned.
the peak of tension is not currently on the downswing, it's on the upswing coming out of the bottom.
For the past couple of weeks, I have been restraining Overspeed eccentrics and my snatch power continues to improve.
bell is still increasing in speed
I'm still recalibrating my timing to avoid Forearm-strikes due to Overspeed-concentric at the top
Adachi
Level 7 Valued Member
Q&D 044 24kg
2 Series 5/4
(Second Substitution of minimum volume day, was 044, 4x 5/4 & 10/2 ; after a week off)
This week - I did not train, till today
The left wrist is uncomfortable; the Right Forearm is 100%.
The left wrist is better but not 100% still some discomfort.
I might switch to pushups/swings while my wrist recuperates.
the schedule says another minimum volume day this Monday. (We'll see)
Improved performance, still:
my grip and biceps are becoming more challenged as my hips become more attuned.
the peak of tension is not currently on the downswing, it's on the upswing coming out of the bottom.
For the past couple of weeks, I have been restraining Overspeed eccentrics and my snatch power continues to improve.
bell is still increasing in speed.
I'm still recalibrating my timing to avoid Forearm-strikes due to Overspeed-concentric at the top.
Tradeoffs
I have not been training in the morning, and I have not been in a deep fasted state
I continue to experience greater power over these weeks, however, my 5th series is not like my first.
This could be due to very warm southern weather, and my ability to evacuate heat.
This could be due to a lower rate of mitochondrial adaptation - given never really going hungry.
I fast and eat one meal a day - however, there's some evidence that excess proteins can also act as long-term Glycogen, replenishing as needed over longer periods of time, hence the reduced rate of perceived hunger.
in any event, my "cardio" is not stellar - but it's there as exhibited by a test this weekend.
I am happy to take a moment to remember 9/11. however, this workout stuck with me till even this morning. I'm not yet fully recovered. maybe it's a testament to Q&D that I survived it untrained, as I am. but the recovery has been absolutely brutal. sore and pained all over for the better part of a week.
I don't intend to shift the schedule at all. I'll have not performed the last 3 sessions, is all.
on to the next week, next week.
3 weeks to go.
2 Series 5/4
(Second Substitution of minimum volume day, was 044, 4x 5/4 & 10/2 ; after a week off)
This week - I did not train, till today
The left wrist is uncomfortable; the Right Forearm is 100%.
The left wrist is better but not 100% still some discomfort.
I might switch to pushups/swings while my wrist recuperates.
the schedule says another minimum volume day this Monday. (We'll see)
Improved performance, still:
my grip and biceps are becoming more challenged as my hips become more attuned.
the peak of tension is not currently on the downswing, it's on the upswing coming out of the bottom.
For the past couple of weeks, I have been restraining Overspeed eccentrics and my snatch power continues to improve.
bell is still increasing in speed.
I'm still recalibrating my timing to avoid Forearm-strikes due to Overspeed-concentric at the top.
Tradeoffs
I have not been training in the morning, and I have not been in a deep fasted state
I continue to experience greater power over these weeks, however, my 5th series is not like my first.
This could be due to very warm southern weather, and my ability to evacuate heat.
This could be due to a lower rate of mitochondrial adaptation - given never really going hungry.
I fast and eat one meal a day - however, there's some evidence that excess proteins can also act as long-term Glycogen, replenishing as needed over longer periods of time, hence the reduced rate of perceived hunger.
in any event, my "cardio" is not stellar - but it's there as exhibited by a test this weekend.
I am happy to take a moment to remember 9/11. however, this workout stuck with me till even this morning. I'm not yet fully recovered. maybe it's a testament to Q&D that I survived it untrained, as I am. but the recovery has been absolutely brutal. sore and pained all over for the better part of a week.
I don't intend to shift the schedule at all. I'll have not performed the last 3 sessions, is all.
on to the next week, next week.
3 weeks to go.
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