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My Busy Dad protocol - a GtG success

SIMPLE GETUPS
32kg
1/10

Counterpoint to my AXE training.
Tough but fair.
Lots of tension.
Lots of breathing lots of sweat.

NOTES:
  • last time I had a lapse of a shrugged left shoulder on 1 rep.
    • kept the shoulders down the whole way today.
  • Shakiest rep was the first rep, while I got my Bambi legs going.
    • Reps got EASIER today. starting to get my sea legs under me.
      • my technique is still shifting
      • I am remembering more cues from my S&S practice.
  • I get the feeling this is going to be very good.
Not my best performance ... but, it was better
last time was about 20 minutes.
this time was about 16 minutes. similar work. less rest.
we'll see how next time goes.
 
Kettlebell AXE
TEST DAY
H2H Swings

32kg x 4/30

30 good sets near perfect.
accidentally did one set of 4L, 4R; but got back onto H2H.
H2H form is getting sharper.
Lower back feels a light waning amount of discomfort today.
Knees feel fine today.

4/30 step load achieved
RPE ~8.00 (Felt slightly tougher today; but sets didn't feel difficult till set 16.)
was waiting for RPE 6 (aka: borrringgg) ; but maybe impatience got the best of me.
Today I was feeling fresh and ready to go. so, I went.

Will stay with 30 sets till it feels easy. till I feel like I own it.
Then, I can move on to 6's or to the 40kg. that time will come when it does.
 
YESTERDAY
Kettlebell AXE
H2H Swings

32kg x 4/30

30 good sets near perfect.
H2H form is getting sharper.
My lower back feels a moderate amount of discomfort today.
My knees feel fine today.

4/30 step load achieved
RPE ~8.00 (Felt tougher today; but sets didn't feel difficult till set 10.)
Gonna try waiting for RPE 6 (aka: borrringgg); but maybe impatience got the best of me.
Today I was feeling fresh and ready to go. so, I went.

Will stay with 30 sets till it feels easy. till I feel like I own it.
Then, I can move on to 6's or to the 40kg. that time will come when it does.

TODAY
SIMPLE GETUPS
32kg
1/10

Counterpoint to my AXE training.
Tough but fair.
Lots of tension.
Lots of breathing lots of sweat.

NOTES:
  • kept the shoulders down the whole way today.
  • Reps are EASIER today. starting to get my sea legs under me.
    • my technique is still shifting
    • I am remembering more cues from my S&S practice.
  • I get the feeling this is going to be very good.
Not my best performance ... but, it was better
Last time was about 16 minutes. less rest, more work.
This time set a timer to 2:30 per getup - to enforce longer rest periods. (Total 25 Minutes)
we'll see how next time goes.
 
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Kettlebell AXE
H2H Swings

32kg x 4/30

30 good sets near perfect.
H2H form is getting sharper.
My lower back feels a moderate amount of discomfort today.(weather is very bad)
My knees feel fine today.

4/30 step load achieved
RPE ~8.00 (Felt tough today; but sets didn't feel difficult till set 12.)
around set 5 a set OF 5 slipped out.
Gonna try waiting for RPE 6 (aka: borrringgg); but maybe impatience got the best of me.
Today I was feeling fresh and ready to go. so, I went.

Will stay with 30 sets till it feels easy. till I feel like I own it.
Then, I can move on to 6's or to the 40kg. that time will come when it does.
 
SIMPLE GETUPS
32kg
1/10

Counterpoint to my AXE training.
Tough but fair.
Lots of tension.
Lots of breathing lots of sweat.

NOTES:
  • Reps are easier today. starting to get my sea legs under me.
Not my best performance ... but, it was better
This time set a timer to 2:30 per getup - to enforce longer rest periods. (Total 25 Minutes)
 
Kettlebell AXE
H2H Swings

32kg x 4/30

30 good sets near perfect.
H2H form is getting sharper.
My lower back feels a moderate amount of discomfort today.(weather is very bad)
My knees feel fine today.

4/30 step load achieved
RPE ~7.75 (Felt tough today; but sets didn't feel difficult till set 16.)
Gonna try waiting for RPE 6 (aka: borrringgg)

Will stay with 30 sets till it feels easy. till I feel like I own it.
Then, I can move on to 6's. that time will come when it does.
 
Last edited:
Kettlebell AXE
H2H Swings

32kg x 4/30

30 good sets near perfect.
H2H form is getting sharper.
My lower back feels a moderate amount of discomfort today.(weather is still bad)
My knees feel fine today.

4/30 step load achieved
RPE ~7.75 (Felt tough today; but sets didn't feel difficult till set 18.)
Gonna try waiting for RPE 6 (aka: borrringgg)

Will stay with 30 sets till it feels easy. till I feel like I own it.
Then, I can move on to 6's. That time will come when it does.
 
Kettlebell AXE
H2H Swings

32kg x 4/30

30 good sets near perfect.
Set of 5 reps slipped out on sets 9, and 26
H2H form is getting sharper.
My lower back feels a mild amount of discomfort today.
My knees feel fine today.

4/30 step load
RPE ~7.5 (Felt tough today; but sets didn't feel difficult till ~set 18.)
Recovery after the session felt fairly quick.
Gonna try waiting for RPE 6 (aka: borrringgg)

Will stay with 30 sets till it feels easy. till I feel like I own it.
Then, I can move on to 6's. That time will come when it does.
 
SIMPLE GETUPS
32kg
1/10

Counterpoint to my AXE training.
Tough but fair.
Lots of tension.
Lots of breathing lots of sweat.

NOTES:
  • Reps are easier today. starting to get my sea legs under me.
  • had a little leg pop in the second rep, due to hand and foot placement. did not have a repeat
  • for whatever reason seems easier with a wall closer to me to focus on.
Not my best performance ... but, it was still better
This time set a timer to 2:30 per getup - to enforce longer rest periods. (Total 25 Minutes)
 
Kettlebell AXE
H2H Swings

32kg x 4/30

30 good sets near perfect.
Set of 5 reps slipped out on set 11
H2H form is getting sharper.
My lower back feels a mild amount of discomfort today.
My knees feel fine today.

4/30 step load
RPE ~7.5 (Felt tough today; but sets didn't feel difficult till ~ set 20.)
Recovery after the session felt fairly quick.
Gonna try waiting for RPE 6 (aka: borrringgg)

Will stay with 30 sets till it feels easy. till I feel like I own it.
Then, I can move on to 6's. That time will come when it does.
 
SIMPLE GETUPS
32kg
1/10

Counterpoint to my AXE training.
Tough but fair.
Lots of tension.
Lots of breathing lots of sweat.
Average rep is ~45s

NOTES:
  • Reps are easier today. starting to get my sea legs under me. RPE ~ 7.5
  • had a little leg pop in the first rep, due to hand and foot placement. did not have a repeat.
    • Gotta spread out more .
    • Put the pressure in the foot.
  • for whatever reason seems easier with a wall closer to me to focus on.
Not my best performance ... but, it was still better
This time set a timer to 2:30 per getup - to enforce longer rest periods. (Total 25 Minutes)
 
Last edited:
Kettlebell AXE
H2H Swings

32kg x 4/30

30 good sets, near perfect.
Felt powerful today: the bell was flying higher than shoulder height, had to reign it in.
H2H form is getting sharper.
My lower back feels a very mild amount of discomfort today.
My knees feel fine today.
Feet wider, into a frog stance. heels just outside of shoulder width, toes pointed out, slightly less than 45 degrees.

4/30 step load
RPE ~7.25 (Felt tough today; but sets didn't feel difficult till ~ set 23.)
Recovery after the session felt fairly quick.
Gonna try waiting for RPE 6 (aka: borrringgg)

Will stay with 30 sets till it feels easy. till I feel like I own it.
Then, I can move on to 6's. That time will come when it does.
 
SIMPLE GETUPS
32kg
1/10

Counterpoint to my AXE training.
Tough but fair.
Lots of tension.
Lots of breathing lots of sweat.
The average rep is ~45s

NOTES:
  • Reps are easier today. starting to get my sea legs under me. RPE ~ 7.25
  • had a little leg pop in a couple of reps experimenting with hand and foot placement.
    • spreading out more pays off in more stable transitions in the low positions.
    • Putting the pressure on the foot pays off more with more spread-out arms and legs.
  • for whatever reason seems easier to focus on movements with a wall closer to me to focus on.
Not my best performance ... but, it was still better
This time set a timer to 2:30 per getup - to enforce longer rest periods. (Total 25 Minutes)
 
Kettlebell AXE
H2H Swings

32kg x 4/30

30 good sets, near perfect.
Felt powerful today: the bell was flying higher than shoulder height, had to reign it in.
H2H form is getting sharper.
My lower back feels a very mild amount of discomfort today.
My knees feel fine today.
Feet wider, into a frog stance. heels just outside of shoulder width, toes pointed out, slightly less than 45 degrees.

4/30 step load
RPE ~7.00 (Felt tough today; but sets didn't feel difficult till ~ set 26.)
Recovery after the session felt fairly quick.
Gonna try waiting for RPE 6 (aka: borrringgg)

Will stay with 30 sets till it feels easy. till I feel like I own it.
Then, I can move on to 6's. That time will come when it does.
 
SIMPLE GETUPS
32kg
1/10

Counterpoint to my AXE training.
Tough but fair.
Lots of tension.
Lots of breathing lots of sweat.
More stability slowness and control.
The average rep is ~60s

NOTES:
  • Reps are easier today. starting to get my sea legs under me. RPE ~ 7.00
  • had no leg pop this week thanks to hand and foot placement resolving.
    • spreading out more pays off in more stable transitions in the low positions.
    • Putting the pressure on the foot pays off more with more spread-out arms and legs.
  • for whatever reason seems easier to focus on movements with a wall closer to me to focus on.
A better performance. still better to come.
I intend to attempt to maintain my 32kg getups till RPE falls into 6 territory.
Before introducing the 40kg bell I would like to be able to notice my stability and command of the weight on film.
timer set to 2:30 per getup - to enforce longer rest periods. (Total 25 Minutes)
However, with longer reps, I may feel the need to increase to 3 minutes. Total 30 Minutes.
 
Kettlebell AXE
H2H Swings

32kg x 4/30

30 good sets, near perfect.
Felt powerful today: the bell was flying higher than shoulder height, had to reign it in.
H2H form is getting sharper.
My lower back feels a moderate amount of discomfort today.
My knees feel fine today.
Feet wider, into a frog stance. heels just outside of shoulder width, toes pointed out, slightly less than 45 degrees.

4/30 step load
Funny thing - last night i went out for drinks after work. didn't get to sleep till way late. Maybe theres something to this.
otherwise - i seem to be entering Underload or having entered the underload.
RPE ~6.75 (Felt tough today; but sets didn't feel difficult till ~ set 29.)
Recovery after the session felt very quick.
Gonna try waiting for RPE 6 (aka: borrringgg)

Will stay with 30 sets till it feels easy. till I feel like I own it.
Then, I can move on to 6's. That time will come when it does.
 
SIMPLE GETUPS
32kg
1/10

Counterpoint to my AXE training.
Tough but fair.
Lots of tension.
Lots of breathing lots of sweat.
More stability slowness and control.
The average rep is ~60s
got a couple of sets past 70s.

NOTES:
  • Reps are easier today. starting to get my sea legs under me. RPE ~ 6.75
  • had no leg pop this week thanks to hand and foot placement resolving.
    • spreading out more pays off in more stable transitions in the low positions.
    • Putting the pressure on the foot pays off more with more spread-out arms and legs.
  • for whatever reason seems easier to focus on movements with a wall closer to me to focus on.
A better performance. still better to come.
I intend to attempt to maintain my 32kg getups till RPE falls more squarely into RPE:6 territory.
Before introducing the 40kg bell I would like to be able to notice my ownership of the weight more obviously on film.
timer set to 2:30 per getup - to enforce longer rest periods. (Total 25 Minutes)
However, with longer reps, I may feel the need to increase to 3 minutes. Total 30 Minutes.
 
Kettlebell AXE
H2H Swings
32kg x 6/20

TEST DAY
20 good sets, not quite perfect.
SET 21 lower back was feeling it - and the pop and float wasn't quite pop and float.
set 18 got 7 reps instead of 6. Oops.

Felt tired and sore today: finally finished the chicken coop but it took alot out of me this weekend.

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is getting sharper.
My lower back felt a moderate amount of discomfort today and felt more uncomfortable at the end of the session.
My knees felt a pang of discomfort during one or two reps. otherwise fine today.
Feet wider, into a frog stance. heels just outside of shoulder width, toes pointed out, slightly less than 45 degrees.

6/20 step load
RPE ~8.5 (Felt tough today; but sets didn't feel difficult till ~ set 12.)
Recovery after the session felt very quick.
Gonna try waiting for RPE 6 (aka: borrringgg)

Will stay with 20 sets till it feels easy. till I feel like I own it.
Then, I can test a new step load. That time will come when it does.
 
Last edited:
Kettlebell AXE
H2H Swings
32kg x 6/20

20 good sets, not quite perfect.
SET 14 lower back was feeling it - but i was able to keep going.

busy week, missed a day of getups.

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is getting sharper.
My lower back felt a moderate amount of discomfort today and felt more uncomfortable at the end of the session.
My knees felt a pang of discomfort during one or two reps. otherwise fine today.
Feet wider, into a frog stance. heels just outside of shoulder width, toes pointed out, slightly less than 45 degrees.

6/20 step load
RPE ~8.25 (Felt tough today; but sets didn't feel difficult till ~ set 14.)
Recovery after the session felt fairly quick.
Gonna try waiting for RPE 6 (aka: borrringgg)

Will stay with 20 sets till it feels easy. till I feel like I own it.
Then, I can test a new step load. That time will come when it does.
 
SIMPLE GETUPS
32kg
1/10

caveat: not feeling it today. took it a little easier. uncertain why, i got a little extra sleep last night.

Counterpoint to my AXE training.
Tough but fair.
Lots of tension.
Lots of breathing lots of sweat.
More stability slowness and control.
The average rep is ~45s
got a couple of sets past 60s.

NOTES:
  • Reps are easier today. starting to get my sea legs under me. RPE ~ 6.5
  • Missed one take-off to the elbow, moved my foot to the right place, and got it with ease.
    • spreading out more pays off in more stable transitions in the low positions.
    • Putting the pressure on the foot pays off more with more spread-out arms and legs.
  • for whatever reason seems easier to focus on movements with a wall closer to me to focus on.
A better performance. still better to come.
I intend to attempt to maintain my 32kg getups till RPE falls more squarely into RPE:6 territory. (32kg -> 40kg ; bigger jump)
Before introducing the 40kg bell I would like to be able to notice my ownership of the weight more obviously on film.
timer set to 2:30 per getup - to enforce longer rest periods. (Total 25 Minutes)
However, with longer reps, I may feel the need to increase to 3 minutes. Total 30 Minutes.
 
Last edited:
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