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New Training Log -- Adam Mundorf

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Fighter Pull Up Program Day 2
3,2,1,1
Simple and Sinister (TH)
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
      • StrongFirst Hip Bridge
      • 16kg Kettlebell Halo
  • Swings
    • 10 x 10 -- 24kg Two Handed Swing
  • Turkish Get Up
    • 2 x 1 -- 24kg Turkish Get Up
    • 2 x 1 -- 32kg Turkish Get Up
    • 1 x 1 -- 24kg Turkish Get Up
  • Before Bed Stretches
    • 3 rounds
 
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Kiacek said:
Have you been feeling ok @Adam R Mundorf?
Click to expand...
Yeah man, just been very busy. My job isn't quarantined like most, we're busier than ever working with customers and getting them what they need to make it through this pandemic.

Allot of my shifts are really early or end really late which leave little time for training unfortunately. The good thing though is that greasing the groove and the fighter pull up plan are keeping me engaged. Everyday I at least get some mobility, walking, Pushups, gripping and pull ups even if I don't train S&S.

Back to the grind tomorrow though!

How are you getting through with this?
 
Glad you are doing well (and aren't sick) @Adam R Mundorf !
It's smart thinking to have a backup plan of calesthenics for when you're busy.

I've been doing good. My workplace closed, so I have been trying to catch up on things that I normally have to put off doing.
 
Fighter Pull Up Program Day 8
4,3,2,2,1
Simple and Sinister
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
      • StrongFirst Hip Bridge
      • 16kg Kettlebell Halo
  • Swings
    • 10 x 10 -- 24kg One Handed Swing
  • Turkish Get Up
    • 2 x 1 -- 24kg Turkish Get Up
    • 3 x 1 -- 32kg Turkish Get Up
  • Before Bed Stretches
    • 3 rounds
 
Couple of Changes
  • Eliminating Hip Bridge and Halo on certain days.
    • I already do bridging as mobility and I do allot of shoulder mobility/active flexibility work.
  • Every second training day will be the two handed swing option.
    • Option in S&S Revised.
  • I am greasing the groove with grippers and push-ups.
    • Grip is important.
    • Pushups are important.
  • Following Fighter Pull Up Program.
    • Chin Ups make me feel good and healthy. Already my back is responding to the chin up volume, 9 days in.
Why?
  • My job can be very active and taxing often exceeding 15,000 steps a day. Allot of bending, squatting and moving around.
  • I already do a ton of additional mobility work.
 
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Hi Adam! I am curious if you feel that the extra grip work is helping you given that you do hundreds of one handed swings per week already? Going from the 24kg KB to the the 32kg KB to meet the simple standard will already strengthen your hands by 33%. And you have added pull ups to your program as well.
 
marvinthemartian said:
Hi Adam! I am curious if you feel that the extra grip work is helping you given that you do hundreds of one handed swings per week already? Going from the 24kg KB to the the 32kg KB to meet the simple standard will already strengthen your hands by 33%. And you have added pull ups to your program as well.
Click to expand...
Hey Marvin, I'd say that because I'm greasing the groove with it, it's helping the kettlebell practice. I never feel obligated to do more than I can handle. Someday's I'll do lots of sets and other days I'll do none at all. It's worth noting that I also use the expand your hands bands with the grippers to keep it balanced.

I know where your coming from though,doing too much is easy to do.....
 
Fighter Pull Up Program Day 10
4,4,3,2,1
Simple and Sinister (TH)
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
  • Swings
    • 10 x 10 -- 24kg Two Handed Swing
  • Turkish Get Up
    • 2 x 1 -- 24kg Turkish Get Up
    • 3 x 1 -- 32kg Turkish Get Up
  • Before Bed Stretches
    • 3 rounds
 
Fighter Pull Up Program Day 12
Off Day. Well, I graduated the program and am moving up to the 5rm plan tomorrow.
Simple and Sinister
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
  • Swings
    • 10 x 10 -- 24kg One Handed Swing
  • Turkish Get Up
    • 2 x 1 -- 24kg Turkish Get Up
    • 3 x 1 -- 32kg Turkish Get Up
  • Before Bed Stretches
    • 3 rounds
Notes
I'm adding in a little horizontal pulling throughout the day gtg style whenever I'm home. This isn't a regimented routine. Whenever I feel up too it I drop down and do a couple pushups, a couple gripper closes or some horizontal pulls. Never fatigued and never rushed, somedays I do more and somedays I do less. Somedays I even do none at all depending on how I feel.
 
Fighter Pull Up Program (5RM) Day 1
5,4,3,2,1
Simple and Sinister(TH)
  • Warm-Up
    • 3 x 5
      • 16kg Prying Goblet Squat. 1 Curl at Bottom of Each Squat.
  • Swings
    • 10 x 10 -- 24kg Two Handed Swing
  • Turkish Get Up
    • 5 x 1 -- 32kg Turkish Get Up
  • Before Bed Stretches
    • 3 rounds
 
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