My Busy Dad protocol - a GtG success

[Adachi]

Q&D 044
(7,8)/4
2 series
24kg

15-minute walk outside

My lungs are feeling less tight, and I didn't quite make it.
the last couple of reps were not up to snuff.
back to good ol 5/4, and 10/2 for now.
maybe time to buy a 28kg bell.
A little snatching helps me feel like I'm not going backward for now.

 

[Adachi]

Curb Stepping
10 minutes

Trying to fit in a little cardio where I can.
Breathing is higher than speed walking.
maybe this will be a mainstay for me.
maybe I should carry a bell.

 

[Adachi]

WORK CAPACITY
30 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 progression

shift the work rest ratio weekly.​

Repeat any week loading where I'm not recovering between repeats

Rack Carries 40kg​

Week​	work​	rest​	RPE​
1​	20​	40​	7.5​
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​	​

Trying to incorporate something resembling cardio.
The plan is to repeat any week's loading if I hit a stop sign.​

 

[Adachi]

Q&D 044
2 series
24kg

My lungs were still feeling less tight, but not quite recovered.
a little snatching helps me feel like I'm not going backward for now.

on a whim
rack carries 24kg
W:R = 40:20
20 Minutes
Tough but Fair.

passed the talk test throughout but my cardio does feel like it has a ways to go.
Something tells me my progression with the 40kg bell may take quite a while... rethinking the bell selection for this.
Maybe the 32kg bell will be more suitable for now.
Heck, maybe stick with the 24kg bell at 40:20 for now.

 

[Adachi]

Q&D 044
5/4, 10/2
4 series
24kg



I felt that cardio feeling today.

My lungs are feeling less tight, and I made it today.
It may be time to buy a 28kg bell, but the 24kg bell still puts up a fight.
may incorporate some 32kg snatches this cycle for some more variability.
A little snatching helps me feel like I'm not going backward for now.

just rolled the dice for next time. (hopefully, this helps me fight against forgetting to not duplicate the prior session)

5 series​

10/2​

24kg​

oof

 

[Adachi]

HYPERTROPHY

towel kettlebell upright row
40kg 10/1
32kg 10/4
pump and congestion, but no burn.

towel standing kettlebell curl
32kg 10/1
Lots of pump and congestion, but no burn.
24kg 10/1
Lots of pump and congestion, and slight burn at reps 8-10.

upright row felt challenging but doable.
biceps feel intense congestion and stiffness.

 

[Adachi]

alright, Geoff Neupert piqued my interest, and Now I'm (starting) trying a new protocol:

GHFL - Novice

24kg bell.
got 5 series, and caught a slight burn in the glutes and grip.
calling it quits. will work up to higher loads over time.
plan this week will be to wave the load 3,4,5 series, and try for more the week after.

 

[Adachi]

KBSF
24kg bell
3xC&J @ 30 sec.
30 minutes

much to my surprise, I passed the talk test.
maybe time to run this again with the 32kg bell.

at this point, lately, my sessions are exploratory.
I am, apparently, still trying to figure out what's next.

It occurs to me that I'm spending time with my smaller bell confirming where I'm at.
A little time testing before I proceed, I suppose.

 

[Adachi]

WORK CAPACITY
30 Minutes
Loaded carry, 40kg
Rack position, alternating
Cheat cleans to 2-Hand-Support(I'm not testing the 1H rack, I'm training for increased distance.)
W:R = 21:39 (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 progression

shifting the work-rest ratio weekly.​

Repeat any week loading where I'm not recovering between repeats

I'd be lying if I didn't think this was harder around set 15, I noticed it was more difficult than I remembered
but around the end, it felt about the same.
the slight increase in RPE could very well be an expression of the lack of rest days and some of the additional volume I've been using recently.
My hamstrings were sore this morning before I did anything.

Rack Carries 40kg​

Week​	work​	rest​	RPE​
1​	20​	40​	7.5​
2​	21​	39​	7.6​
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​	​

Trying to incorporate something resembling cardio.
The plan is to repeat any week's loading if I hit a stop sign.​

 

[Adachi]

A+A
Snatch, 24kg
5/10 @ 60s
Walk - 20 minutes

My hamstrings are feeling more sore today.
Might take a whole day off or just walk tomorrow.

 

[Adachi]

HYPERTROPHY

towel kettlebell upright row
40kg 10/3
32kg 10/3
pump and congestion, but no burn.

towel standing kettlebell curl
32kg 10/2
Lots of pump and congestion, slight burn least reps of second set.

Had more rest between sets today. Seems productive.
upright row felt challenging but doable.
biceps feel some congestion and much less than last session.

 

[Adachi]

WORK CAPACITY
30 Minutes
Loaded carry, 40kg
Rack position, alternating
Cheat cleans to 2-Hand-Support(I'm not testing the 1H rack, I'm training for increased distance.)
W:R = 22:38 (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 progression

shifting the work-rest ratio weekly.​

Repeat any week loading where I'm not recovering between repeats

I think this was harder around set 15, I noticed it was more difficult than I remembered
In the end, it felt nominally tougher, although I did pass the talk test throughout.
The nominal increase in RPE could still be due to the lack of rest days and some of the additional volume I've been using recently.
My hamstrings were lightly sore this morning before I did anything, and they are experiencing some light congestion afterward.

Rack Carries 40kg​

Week​	work​	rest​	RPE​
1​	20​	40​	7.5​
2​	21​	39​	7.6​
3​	22​	38​	7.75​
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​	​

Trying to incorporate something resembling cardio.
The plan is to repeat any week's loading if I hit a stop sign.​

 

[Adachi]

HYPERTROPHY

towel kettlebell upright row
48kg 10/1
40kg 10/1
Very intense.
pump and congestion, but no burn.

towel standing kettlebell curl
32kg 10/1
24kg 10/1
Some pump and congestion, but no burn.

Had more rest between sets today. Seems productive.
upright row felt very challenging but was surprisingly doable.
biceps feel some congestion.

 

[Adachi]

Kettlebell AXE
H2H Swings
32kg x 6/20

20 good sets, not quite perfect.
Stepping in where I left off after a hiatus.
SET 14 felt tough - but I was able to keep going.

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is feeling less than perfectly calibrated; I'll get it dialed in again.
My lower back felt a moderate amount of discomfort today and felt more uncomfortable after the end of the session.

6/20 step load
RPE ~8.25 (Felt tough today; but sets didn't feel difficult till ~ set 14.)
Interestingly it doesn't register as a difficulty with my strength.
Rather, the challenge is more of a Heart/Lungs/Cardio issue.
My glutes, Thighs, quads, etc. feel relatively unscathed.
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]

WORK CAPACITY
30 Minutes
Loaded carry, 40kg
Rack position, alternating
Cheat cleans to 2-Hand-Support(I'm not testing the 1H rack, I'm training for increased distance.)
W:R = 23:37 (s)

The plan is to include this once or twice a week.
The progression is to shift the work-rest ratio weekly by one second.

I think this wasn't harder till around set 20, but I feel like I hit a wall. My sleep is not at my best.
It was tougher, but I did pass the talk test throughout. Lots of breathing, lots of sweat.
My hamstrings were again lightly sore this morning before I did anything (due to going back to AXE, and pretending I never left, I suppose), and they are experiencing some light congestion afterward.

Rack Carries 40kg​

Week​	work​	rest​	RPE​
1​	20​	40​	7.5​
2​	21​	39​	7.6​
3​	22​	38​	7.75​
4​	23​	37​	8​
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​	​

Trying to incorporate something resembling cardio.
The plan is to repeat any week's loading if I hit a stop sign.​

 

[Adachi]

HYPERTROPHY

towel kettlebell upright row
48kg 10/1
40kg 10/4
Very intense.
pump and congestion, but no burn.

towel standing kettlebell curl
32kg 10/1 kipping on last couple reps.
32kg 5/4 no kipping.
Some pump and congestion, but no burn.

Had more rest between sets today. Seems productive.
But it took > 40 minutes of my lunch which makes things annoying.
upright row felt very challenging but was surprisingly doable.
biceps feel some congestion.

 

[Adachi]

CARDIO
10 minute shuttlewalk
1 minute out; 1 minute back
some burn in the calves and shins.

Try to beat each distance you cover by at least 1 step.
Walk quickly, like you're at the airport, and you might be late to the gate to board your flight.

 

[Adachi]

Kettlebell AXE
H2H Swings
32kg x 6/20

20 very good sets, not quite perfect.
SET 20 felt tough - WTHE(from my feet)?

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is feeling perfectly calibrated.
My lower back felt a mild amount of stimulation today and felt very comfortable after the end of the session.

Today, I took a wider sumo stance and pointed my toes out.
It made multiple worlds of differences in several ways.
My belly, thigh contact wasn't an issue.
My sternum rotation was near ZERO pivot
The clench at the top with the glute, Thighs, and abs was super Tight!
The snap to the Plank was rapid, and faster than any in memory.
My lower back involvement was Near ZERO.

I've experienced improvements before with my snatches, but this was way too high a contrast from the other day's practice, not to note.

More sumo stance swings for me. heels planted more outside of shoulder width, and toes pointed out ~ 45 degrees off-axis or 90deg. from each other.

I can not emphasize the positives of this change in my stance today.

6/20 step load
RPE ~7.5 (Felt tough today; but sets didn't feel difficult till ~ set 19.)
Interestingly it doesn't register as a difficulty with my strength.
Rather, the challenge is more of a Heart/Lungs/Cardio issue.

My glutes, Thighs, quads, etc. feel relatively unscathed, in the aftermath
Gonna try waiting for RPE 6 (aka: borrringgg)
Will stay with 20 sets for now...

 

[Adachi]

Kettlebell AXE
H2H Swings
32kg x 6/20

20 very good sets, not quite perfect.
SET 20 did not feel tough

the bell was still flying higher than shoulder height, had to reign it in.
H2H form is feeling perfectly calibrated.
Sumo Stance is working out.

6/20 step load
RPE ~7.5 (The session felt tough today; but sets didn't feel difficult today.)
Interestingly it doesn't register as a difficulty with my strength.
Rather, the challenge is more of a Heart/Lungs/Cardio issue.

My glutes, Thighs, quads, etc. feel relatively unscathed, in the aftermath
Gonna try waiting for RPE 6 (aka: borrringgg)
Will stay with 20 sets for now...

 

[Adachi]

HYPERTROPHY

Preflight check: 40kg getup 1L,1R. up only.
Less bambi legs than I remember.
Still not ready for show time.
Practice 40kg Getup to hand, and supplement with Loaded Rear Lunge.

towel kettlebell upright row
48kg 10/1
40kg 15/1 slight burn in last reps
40kg 10/1
Very intense.
pump and congestion after.
cue: turn hands before raising elbows to concentrate more on shoulders.

towel standing kettlebell curl
32kg 10/1
24kg 10/1
No Kipping, Slight burn at the last reps of both sets.
Some pump and congestion afterward.
curl feels stronger with the 32kg bell today.

Shorter sessions are better for my schedule.