My Busy Dad protocol - a GtG success

[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 = 24:36 (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 15, but I feel like I hit a wall. I slept 8 hours last night but this progression is not looking to be as sustainable as I had hoped. May pull the ripcord and replace the 40kg bell with the 32kg bell, since I recently found that I can do 40:20 with the 24kg at this point. - OR - I can find where the step load is and stick with that for longer than I would've imagined.

It was tougher, but I did pass the talk test throughout. Lots of breathing, lots of sweat.
My muscles feel largely untouched, and maybe slightly stimulated. But, the cardio challenge during the session felt huge.
I seem to be feeling stronger today, and it's probably a mix of the recent volume of work and a good night's sleep last night.

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​	8.25​
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]

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 ~7.25 (The session felt a little less 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

SUPER SETS
alternated upright row and curl.

towel kettlebell upright row
48kg 10/1
40kg 10/4
Very intense.
lots of pump and congestion after.
cue: turn hands before raising elbows to concentrate more on shoulders.

towel standing kettlebell curl
32kg 10/1
24kg 10/4
No Kipping, Lots of pump and congestion but no burn.
curl feels stronger with the 32kg bell today.

NOTES:
I have mixed feelings about supersetting these exercises.

it might have saved me a bit of time. ​

but the elbow flexors were feeling it in a big way. ​

Not sure if it's a good way. ​

Shorter sessions are better for my schedule.

 

[Adachi]

Bonus day - stuck at the office this weekend

Kinda KBSF
Long Cycle, Clean & Jerk (LCCJ)
32kg bell
30s repeats
20 minutes

Clean & Jerk​

Min.​	Left​	Right​
0​	1​	​
0.5​	​	1​
1​	2​	​
1.5​	​	2​
2​	1​	​
2.5​	​	1​
3​	2​	​
3.5​	​	2​
4​	1​	​
4.5​	​	1​
5​	1​	​
5.5​	​	1​
6​	2​	​
6.5​	​	2​
7​	1​	​
7.5​	​	1​
8​	1​	​
8.5​	​	1​
9​	2​	​
9.5​	​	2​
10​	1​	​
10.5​	​	1​
11​	1​	​
11.5​	​	1​
12​	2​	​
12.5​	​	2​
13​	1​	​
13.5​	​	1​
14​	1​	​
14.5​	​	1​
15​	2​	​
15.5​	​	2​
16​	1​	​
16.5​	​	1​
17​	1​	​
17.5​	​	1​
18​	1​	​
18.5​	​	1​
19​	2​	​
19.5​	​	2​

Today's focus was conditioning. took note of variability from AXE; and adjusted my rep count up when I felt Fresh
27 reps per arm, 54 total, 32kg bell.
864kg lifted per arm.
1728kg lifted globally.​

 

[Adachi]

Kettlebell AXE
H2H Swings
32kg x 6/20

Littel snafu - First 2 sets were 6L, 6R. My brain forgot we were doing hand to hand swings.
Otherwise, 20 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 ~7.00 (The session felt a little easy today; each set felt easy, and my mind was wandering.)
Interestingly it doesn't register as a difficulty with my strength. Rather, the challenge seems to be 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...

SUPPLEMENTAL "CARDIO"
just finished reading Dr. Gibala's book: One Minute workout.
on a whim, I decided to try some Tabata format speed walking.

20 seconds all out.​

10 seconds rest.​

10 repeats.​

5 minutes.​

Lots of breathing lots of sweat.
put too many repeats. It's listed as 8 repeats in the book, after all. not 10.

 

[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 = 25:35 (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 10, but I don't feel like I hit a wall; the difficulty felt more incremental. I slept about 8 hours last night, so that's good. but, this progression is not looking to be as sustainable as I had hoped. May pull the ripcord and replace the 40kg bell with the 32kg bell, since I recently found that I can do 40:20 with the 24kg at this point. - OR - I can find where the step load is and stick with that for longer than I would've imagined.

It was a little bit tougher, but I did pass the talk test throughout. Lots of breathing, lots of sweat.
My muscles feel largely untouched, and maybe slightly stimulated. But, the cardio challenge during the session felt huge.
I seem to be feeling stronger today, and it's probably a mix of the recent volume of work and a good night's sleep last night.
I'll continue to sneak in some light interval work, to help focus on my conditioning, in light of Dr. Gibala's book.

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​	8.25​
6​	25​	35​	8.3​
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]

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.

20 seconds all out.​

10 seconds rest.​

8 repeats.​

4 minutes.​

Lots of breathing lots of sweat.
Hopefully, this will help with my conditioning.

 

[Adachi]

HYPERTROPHY

towel kettlebell upright row
48kg 10/2
Very intense.
lots of pump and congestion after.
cue: turn hands before raising elbows to concentrate more on shoulders.

towel standing kettlebell curl
32kg 10/2
No Kipping, Lots of pump, congestion, and slight burn.
curl feels stronger with the 32kg bell today.

NOTES:

Shorter sessions are better for my schedule.

 

[Adachi]

7MAR2024

Kettlebell AXE
H2H Swings
32kg x 6/20

Littel snafu - First 2 sets were 6L, 6R. My brain forgot we were doing hand to hand swings.
Otherwise, 20 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 ~7.00 (The session felt a little easy today; each set felt easy, and my mind was wandering.)
Interestingly it doesn't register as a difficulty with my strength. Rather, the challenge seems to be 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]

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.

20 seconds all out.​

10 seconds rest.​

8 repeats.​

4 minutes.​

Lots of breathing lots of sweat.
Hopefully, this will help with my conditioning.

 

[Adachi]

HYPERTROPHY

towel kettlebell upright row
32+24kg 10/1 (reps 8 and 9 had kipping)
32+24kg 5/3
24kg amrap 24 reps
Very intense.
lots of pump and congestion after. lots of burn at the end of the amrap set
cue: turn hands before raising elbows to concentrate more on shoulders.

towel standing kettlebell curl
40kg 5/2
24kg amrap 19 reps
No Kipping, Lots of pump, congestion, slight burn at the end of AMRAP.
curl feels surprisingly strong with the 40kg bell today.

NOTES:

Shorter sessions are better for my schedule.

 

[Adachi]

Bonus day - stuck at the office this weekend

Kinda KBSF
Double Long Cycle, Clean & Jerk (LCCJ)
32+24kg bell (alternating hands)
60s repeats
30 minutes

Double Clean & Jerk​

Min.​	Left​	Right​
0​	24kg​	32kg​
1​	32kg​	24kg​
2​	24kg​	32kg​
3​	32kg​	24kg​
>30m​	etc.​	etc.​

Just trying out doubles today vis a vis, KBSF C&J plan
30 reps, 32,24kg bell.
1680kg lifted.

​

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.

20 seconds all out.​

10 seconds rest.​

8 repeats.​

4 minutes.​

Lots of breathing lots of sweat.
Hopefully, this will help with my conditioning.

 

[Adachi]

Kettlebell AXE
H2H Swings
32kg x 6/20

Littel snafu - First 2 sets were 6L, 6R. My brain forgot we were doing hand to hand swings.
Otherwise, 20 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 ~6.9(The session felt a little easy today; each set felt easy, and my mind was wandering.)
Interestingly it doesn't register as a difficulty with my strength. Rather, the challenge seems to be 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]

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.

20 seconds all out.​

10 seconds rest.​

8 repeats.​

4 minutes.​

Lots of breathing lots of sweat.
Hopefully, this will help with my conditioning.

 

[Adachi]

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.

20 seconds all out.​

10 seconds rest.​

8 repeats.​

4 minutes.​

Lots of breathing not much sweat, it's chilly out.
Hopefully, this will help with my conditioning.

 

[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 = 26 : 34 (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 15, but I don't feel like I hit a wall; the difficulty felt more incremental. this progression is not looking to be as obviously sustainable as I had hoped. I will keep my eye out for where the step load i need to use will be, and stick with that for as long as needed.

today was a little bit less tough, I did pass the talk test throughout. Lots of breathing, lots of sweat.
Maybe my supplemental cardio is having a desired effect on my work capacity.
My muscles feel largely untouched, and maybe slightly stimulated. But, the cardio challenge during the session felt pretty intense.
I seem to be feeling stronger today, and it's probably a mix of the recent cardio, and volume of work; it's a good fit for now. i did not get a good sleep last night, though.

I'll definitely continue to sneak in some light interval work, to help focus on my conditioning, in light of Dr. Gibala's book.
as was said about the kettlebell mile: is this a test or a session? ... the answer may be Yes, or both; for this practice as well.

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​	8.25​
6​	25​	35​	8.3​
7​	26​	34​	8.25​
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]

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some Tabata format speed walking.

20 seconds all out.​

10 seconds rest.​

8 repeats.​

4 minutes.​

Lots of breathing not much sweat, it's chilly out.
Hopefully, this will help with my conditioning.

I haven't been keeping records on this but the number of same foot falls is something I count while I'm doing the speed walking.

The first day of this I remember getting 29 steps (counted on the same foot)
Today I got 36 steps.

so, that's something.

 

[Adachi]

HYPERTROPHY

towel kettlebell upright row
32+24kg 5/5
48kg 10/2 (last two reps had kipping)
Very intense.
lots of pump and congestion after. some burn at the end of the last set
cue: turn hands before raising elbows to concentrate more on shoulders.

towel standing kettlebell curl
40kg 5/1
32kg 10/1
24kg 10/1
No Kipping, Lots of pump, congestion, slight burn at the end of the last set.

NOTES:
Shorter sessions are better for my schedule.
definitely getting stronger.
tonnages so far ...

 

[Adachi]

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some "Fat Burner" speed walking.

8 seconds all out.​

12 seconds rest.​

24 repeats.​

8 minutes.​

Lots of breathing not much sweat, it's chilly out.
Hopefully, this will help with my conditioning.

12 steps per speed-walking sprint

legs were burning a little by the end, so, that's something.

 

[Adachi]

Kettlebell AXE
H2H Swings
32kg x 6/20

20 very good sets today, 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 ~6.75(The session felt a little easy today; each set felt easy, and my mind was wandering.)
Interestingly it doesn't register as a difficulty with my strength. Rather, the challenge seems to be 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...

SUPPLEMENTAL "CARDIO"
In light of having read Dr. Gibala's book: One Minute Workout.
on a whim, I decided to try some "Fat Burner" speed walking.

8 seconds all out.​

12 seconds rest.​

30 repeats.​

10 minutes.​

Lots of breathing lots of sweat, got warm today.
Hopefully, this will help with my conditioning.

12 steps per speed-walking sprint

Legs were not burning at all.
I think the Swings took it out of me.