My Busy Dad protocol - a GtG success
- Thread starter Adachi
- Start date
Adachi
Level 7 Valued Member
Kettlebell AXE
H2H Swings
32kg x 6/20
20 good sets, not quite perfect.
The first two sets were 6L, and 6R. But, I did the rest in H2H, thereafter.
SET 13 lower back was feeling it - but I was able to keep going.
Feeling a little beat up from yesterday's testing.
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 ~8.00 (Felt tough today; but sets didn't feel difficult till ~ set 15.)
Not feeling recovered from Yesterday's Testing.
Gonna try waiting for RPE 6 (aka: borrringgg)
Will stay with 20 sets for now...
Till I'm ready to move into the new Geoff Neupert Programming.
Still, a few more tests to go. and getting the Bells transported.
H2H Swings
32kg x 6/20
20 good sets, not quite perfect.
The first two sets were 6L, and 6R. But, I did the rest in H2H, thereafter.
SET 13 lower back was feeling it - but I was able to keep going.
Feeling a little beat up from yesterday's testing.
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 ~8.00 (Felt tough today; but sets didn't feel difficult till ~ set 15.)
Not feeling recovered from Yesterday's Testing.
Gonna try waiting for RPE 6 (aka: borrringgg)
Will stay with 20 sets for now...
Till I'm ready to move into the new Geoff Neupert Programming.
Still, a few more tests to go. and getting the Bells transported.
Adachi
Level 7 Valued Member
SIMPLE GETUPS
32kg
1/10
Counterpoint to my AXE training.
Tough but fair.
Lots of tension.
Lots of breathing.
More stability slowness and control.
The average rep is ~40s
NOTES:
Waiting to start the new Geoff Neupert Protocol.
timer set to 2:30 per getup - to enforce longer rest periods. (Total 25 Minutes)
32kg
1/10
Counterpoint to my AXE training.
Tough but fair.
Lots of tension.
Lots of breathing.
More stability slowness and control.
The average rep is ~40s
NOTES:
- Reps are easier today. starting to get my sea legs under me. RPE ~ 6.25
- 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.
Waiting to start the new Geoff Neupert Protocol.
timer set to 2:30 per getup - to enforce longer rest periods. (Total 25 Minutes)
Last edited:
Adachi
Level 7 Valued Member
Kettlebell AXE
H2H Swings
32kg x 6/20
20 good sets, not quite perfect.
The first two sets were 6L, and 6R. But, I did the rest in H2H, thereafter.
Feeling a little beat up from the other day's testing.
The bell was still flying higher than shoulder height, had to reign it in.
H2H form is getting sharper, and more consistent.
My lower back felt a moderate amount of discomfort today and felt less uncomfortable after the end of the session.
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 ~8.00 (Felt tough today; but sets didn't feel difficult till ~ set 16.)
Not feeling recovered from Yesterday's Testing.
Gonna try waiting for RPE 6 (aka: borrringgg)
Will stay with 20 sets for now...
Till I'm ready to move into the new Geoff Neupert Programming.
Still, a few more tests to go. and getting the Bells transported.
H2H Swings
32kg x 6/20
20 good sets, not quite perfect.
The first two sets were 6L, and 6R. But, I did the rest in H2H, thereafter.
Feeling a little beat up from the other day's testing.
The bell was still flying higher than shoulder height, had to reign it in.
H2H form is getting sharper, and more consistent.
My lower back felt a moderate amount of discomfort today and felt less uncomfortable after the end of the session.
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 ~8.00 (Felt tough today; but sets didn't feel difficult till ~ set 16.)
Not feeling recovered from Yesterday's Testing.
Gonna try waiting for RPE 6 (aka: borrringgg)
Will stay with 20 sets for now...
Till I'm ready to move into the new Geoff Neupert Programming.
Still, a few more tests to go. and getting the Bells transported.
Adachi
Level 7 Valued Member
Kettlebell AXE
H2H Swings
32kg x 6/20
20 good sets, not quite perfect.
Feeling recovered from last week's testing.
My Left knee felt a moderate amount of discomfort before the session and feels about the same immediately afterward.
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 ~7.75 (Felt tough today, but sets didn't feel difficult till ~ set 17 (maybe 18 but let's round down for now))
Will stay with 20 sets for now... Till I'm ready to move into the new Geoff Neupert Programming.
Still, a few more tests to go. and getting the Bells transported.
H2H Swings
32kg x 6/20
20 good sets, not quite perfect.
Feeling recovered from last week's testing.
My Left knee felt a moderate amount of discomfort before the session and feels about the same immediately afterward.
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 ~7.75 (Felt tough today, but sets didn't feel difficult till ~ set 17 (maybe 18 but let's round down for now))
Will stay with 20 sets for now... Till I'm ready to move into the new Geoff Neupert Programming.
Still, a few more tests to go. and getting the Bells transported.
Adachi
Level 7 Valued Member
SIMPLE GETUPS
32kg
1/10
Counterpoint to my AXE training.
Tough but fair.
Lots of tension.
Lots of breathing.
More stability slowness and control.
The average rep is ~45s
NOTES:
timer set to 2:30 per getup - to enforce longer rest periods. (Total 25 Minutes)
32kg
1/10
Counterpoint to my AXE training.
Tough but fair.
Lots of tension.
Lots of breathing.
More stability slowness and control.
The average rep is ~45s
NOTES:
- This is starting to feel genuinely boring.
- Reps are easier today. starting to get my sea legs under me. RPE ~ 6.25
timer set to 2:30 per getup - to enforce longer rest periods. (Total 25 Minutes)
Luis T. Gonzalez
Level 7 Valued Member
Ive been the same way for two weeks now. Everytime I get moving around I start coughing. I've never used an inhaler in my life but I had to these past couple weeks. I just keep training though cause I'm not sick otherwise. It was probably some weird Covid thing who knows.
Boris Bachmann
Level 8 Valued Member
I'd ask a doc, but doing some light longer duration aerobic work seems to help me get over most respiratory bugs - at the very least it helps me breathe easier and sleep better. You might get checked for some kind of infection - I've had sinus infections that messed w. me bad and (long before Covid was thing) lost my sense of smell for months.
Adachi
Level 7 Valued Member
HYPERTROPHY
towel kettlebell upright row
40kg 10/1
32kg 10/2
towel standing kettlebell curl
40kg 10/1
32kg 10/1
curling the 40kg had some kipping - back to the 32kg
upright row felt challenging but doable.
shoulders feel some moderate congestion and stiffness
biceps feel intense congestion and stiffness (back to the 32kg bell)
towel kettlebell upright row
40kg 10/1
32kg 10/2
towel standing kettlebell curl
40kg 10/1
32kg 10/1
curling the 40kg had some kipping - back to the 32kg
upright row felt challenging but doable.
shoulders feel some moderate congestion and stiffness
biceps feel intense congestion and stiffness (back to the 32kg bell)
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Adachi
Level 7 Valued Member
Today 03FEB2024
WORK CAPACITY
20 Minutes
Loaded carry, 40kg
Rack position, alternating
W:R = 20:40 (s)
The plan is to include this once or twice a week.
the first progression
WORK CAPACITY
20 Minutes
Loaded carry, 40kg
Rack position, alternating
W:R = 20:40 (s)
The plan is to include this once or twice a week.
the first progression
add sets till I get to 30 minutes.
the second progressionshift the work rest ratio weekly.
Repeat any week loading where I'm not recovering between repeatsRack Carries 40kg
Week | work | rest |
|---|---|---|
1 | 20 | 40 |
2 | 21 | 39 |
3 | 22 | 38 |
4 | 23 | 37 |
5 | 24 | 36 |
6 | 25 | 35 |
7 | 26 | 34 |
8 | 27 | 33 |
9 | 28 | 32 |
10 | 29 | 31 |
11 | 30 | 30 |
12 | 31 | 29 |
13 | 32 | 28 |
14 | 33 | 27 |
15 | 34 | 26 |
16 | 35 | 25 |
17 | 36 | 24 |
18 | 37 | 23 |
19 | 38 | 22 |
20 | 39 | 21 |
21 | 40 | 20 |
today was relatively easy RPE7 overall
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