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My Busy Dad protocol - a GtG success

Daily Dose Deadlifts
Day 10
5x1
235 lbs

Kettlebell press
5x5
32kg

Edit:
weekend squat a palooza
Experimenting for form and feel and tightness .

Practice cleans
2x5
32kg

Goblet squat
1x5
48kg

Front squat, 2 hands on the handle
2x5
48kg

Double kettlebell front squat
4x5
32+24kg

Goblet squat
1x5
40kg

Front squat 1 hand on handle
2x5
40kg
 
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Daily Dose Deadlifts
Day 14
5x1
270 lbs

bar speed was still pretty high on the deadlift at this weight . feeling very good , very fresh.

Kettlebell push press
1x5
40kg

necessary kipping is still decreasing
going down about an inch or so, now very good.

Kettlebell press
1x5
32kg

necessity to kip is now gone. very strict good medium paced reps now.

Kettlebell front squat
2x5
48kg
 
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Daily Dose Deadlifts
Day 16
5x1
235 lbs

Kettlebell push press
1x5
40kg

Kettlebell press
2x5
32kg

Kettlebell press
1x10
24kg

Double kettlebell press
2x10
24+16kg

Double kettlebell front squat
5x5
32+24kg

Goblet squat
3x10
32kg
 
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Daily Dose Deadlifts
Day 21
5x1
285 lbs

weight went up at a moderate speed.
Felt good.

Kettlebell press (partial test for strength)
5x1
40kg

Got the weight up with a good bit of leaning. Not satisfied. Back to sets of 5 with the 32kg next time.
 
Adachi said:
Daily Dose Deadlifts
Day 21
5x1
285 lbs

weight went up at a moderate speed.
Felt good.

Kettlebell press (partial test for strength)
5x1
40kg

Got the weight up with a good bit of leaning. Not satisfied. Back to sets of 5 with the 32kg next time.
Click to expand...
I’m going to test with the 40k in a week or so after my soju and tuba session. Hoping to get 5-6 reps with the 75#, I’m excited and nervous.
 
Daily Dose Deadlifts
Day 23
5x1
235 lbs

Weight is starting to feel light.
Focusing on speed and tension.

Kettlebell press
2x5
32kg

Lowering the volume today.
Focusing on speed in the rep.

Kettlebell front squat
2x5
48kg

Easy moderate speed reps.
Still room to grow.

Caught a cold from The little one.
Feeling under the weather.
Another opportunity to wave the volume.
 
Double Kettlebell press
5x5
(5x) alternating
24+16kg
16+24kg
50 reps

Not heavy enough to be a grind.
But the 24k arm chasing the speed of the 16k was an interesting challenge.
May include more in the future.

Double Kettlebell front squat
5x5
32+24kg
25 reps

Still room to grow in the front squat.
Very challenging on the 5th rep of the set.
Pauses at the bottom come and go.
May want to practice w/pause every rep.

Edit:

2h Kettlebell swings (GtG)
5x5
48kg

Almost every 1st rep to chest level.
Got chest level or higher on 2nd rep each set.
Snap out of plank needs more lateness.
Hips need to be wound up better at the bottom of the rep.
Still not as confident at this weight as I should be.
Weight ladders may be a good addition.
 
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