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Kettlebell Q&D - Dice Rolling - an example

Adachi

Level 6 Valued Member
In response to the earlier summertime Programming (or, lack thereof) thread,
My brain decided that i wanna try scheduling another cycle purposefully.
I thought using this as an example of how effective the dice rolling algorithm works, might be of interest.
for those of us who have some difficulty with programming - dice rolling rules may be of assistance.

Based on Q&D 044, dice rolling rules
I went ahead and rolled dice for a 12-week schedule.
Here's one example of how this loading scheme might go.

I'll be snatching 24kg MWF for 12 weeks.
I've scheduled this out on my calendar from the end of July till the beginning of October.

1657819044866.png

This chart doesn't show the variations of 5/4 vs 10/2 rep/set schemes, which vary throughout.
This almost resembles a more carefully planned cycle, that I've seen elsewhere.
Looks good from here.
We'll see how it goes.
 
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flightposite

Level 5 Valued Member
In response to the earlier summertime Programming (or, lack thereof) thread,
My brain decided that i wanna try scheduling another cycle purposefully.
I thought using this as an example of how effective the dice rolling algorithm works, might be of interest.
for those of us who have some difficulty with programming - dice rolling rules may be of assistance.

Based on Q&D 044, dice rolling rules
I went ahead and rolled dice for a 12-week schedule.
Here's one example of how this loading scheme might go.

I'll be snatching 24kg MWF for 12 weeks.
I've scheduled this out on my calendar from the end of July till the beginning of October.

View attachment 18386

This chart doesn't show the variations of 5/4 vs 10/2 rep/set schemes, which vary throughout.
This almost resembles a more carefully planned cycle, that I've seen elsewhere.
Looks good from here.
We'll see how it goes.
I really like this and appreciate you mapping it out. Keep us all posted on how it goes. I might try this on a barbell lift routine.
 

Adachi

Level 6 Valued Member
I was just perusing some threads and realizing that this is some weekly undulating periodization if I ever saw any.
the alternation of set and rep schemes and loading all throughout this cycle.
not to mention the movement rotation (Snatch and Swing+Pushup )(which is occurring due to some wrist strain for myself)

1658335539368.png
 
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Adachi

Level 6 Valued Member
I got around to looking at the data again and adding in the % delta values from session to session.

I enjoy observing the range of delta values from 20 to 150%, and I look forward to the randomness of the load having its effects.

yesterday I had the first 80 rep session and I experienced a sensation in my quads that I'm accustomed to feeling in the aftermath of heavy-ish deadlifts for me, which is around 300lbs at this point. ~80% 1RM. that muscle congestion that I experienced later getting out of my chair is something that I'm used to feeling with lifting a barbell. I'm not used to sensing it from my kettlebell practice.

Hopefully, I'm stronger, and hopefully, I am expressing more power, than before. if so, it would seem there's some truth to the stronger and more powerful (more explosive) athletes getting more out of Q&D than others. it would seem that the more powerfully the movement is performed, the larger its effects; at least, in this context.

I'm still noticing small positive changes in hypertrophy at the quads and shoulders. they aren't getting smaller, and the skin is ... slightly more featureful ... than before. I noticed yesterday that there's a new divot forming on the thigh. I notice these visible changes across weeks and months, and they currently still seem to be headed in the correct direction in spite of the "decreased load" I'm experiencing, after moving off of a 2-a-day session schedule; to a Monday, Wednesday, Friday schedule.

 
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Adachi

Level 6 Valued Member
~6 weeks in now.
------------------------
Q&D Chart
--------------------------
a few thoughts...

For me, Less than 1 hour per week of Q&D is big enough to be the whole thing.

Recent History
This is my 3rd or 4th time taking a cycle of Q&D. I think the book's admonition that this program is not for beginners is true. In fact, I think it's more true than I thought. more power -> more results. I got more out of this cycle than before. I will probably continue getting more out of Q&D in the near future. But I've done strength cycles between Q&D, and every time the Q&D cycle gets harder and easier. the sets cut deeper, the bell flies faster, and my breath gets heavier between sets. But, I recover more quickly between series.

New sensations this cycle.
Some days made my thighs feel similar to hefty deadlifts. I believe this new sensation speaks to the increased output I'm experiencing. The grip and biceps are more challenged than ever, however, my wrist continues to feel better, even though I'm snatching, which seems counter-intuitive. it may be unrelated. I continue to observe slight amounts of Hypertrophy in the glutes, thighs, arms, and shoulders. from time to time I take note of new terrain features as they develop. It's mild, but notable.

Currently
I'm feeling a bit drained from travel, but overall - at less than an hour a week, I'm still noticing signs of progress both outwardly and inwardly. one point I made in another thread was about technique. spreading my feet wider than is psychologically preferable, enough for me to think it looks weird, anyways, has upped my output in the snatch. sets are shorter and more powerful. and for some reason, I'm more likely to respond by adding a bit to the eccentric portion of the snatch which loads my grip and biceps something fierce.

Looking forward
This Friday will actually be my first 100 rep session doing 5/4, ever. somehow, I imagine that'll be less pleasant than 10/2, by a long shot. I'm thinking of doing King Sized Killer after this, just cuz I like the snatch. but my 32 is too heavy and my 24kg is too light. going back to Iron cardio is also a contender. And I just got Easy Muscle so maybe that one. But, maybe a cycle of A+A snatches is due. Who knows? Currently starting out on Geoff's P3 protocol during off days. and periodically doing the McGill Big 3 sporadically throughout the week, which seems to help with my back issues.

To infinity and beyond
I'm about halfway through, here. I could probably switch to something else if I needed to. but, for now, it seems to be working. Maybe could add in those minimalist deadlifts for a little extra limit strength. Maybe I'll run 033 for a while. Maybe I'll switch things up. But for all the things I've come to learn about A+A and Strong Endurance, and Iron Cardio, the value-proposition of Q&D is still so high, for me, that it's a great stand-alone program. and it's very minimalist.
 

Matt_lux

Level 3 Valued Member
Great review.
I see sometimes Q&D videos here and there. In most of them, people doing it are not powerful enough. However, as you stated, there is where lies the great ROI of Q&D.
I think StrongFirst should realize some videos with the correct execution of an "overspeed" snatch / push-up / swing.
 

Adachi

Level 6 Valued Member
There are many ways to measure progress.

In the spirit of @Harald Motz 's Alactic + Aerobic thread ... today, I point toward seeing the differences between a similar practice compared to an earlier point in training.

the same load - renders as easier in my perception,
this is in spite of...
  • a mild injury on the mend
  • hotter, worse weather
  • compromised sleep, for various reasons:
    • Travel
    • Kids
    • Work
    • etc.
So, today I take notice of how the 80 rep days keep getting easier.
  • there was some conditioning from 4x 100 rep sessions, during this time
  • there was some technique improvement from a wider stance yielding faster snatches
  • the revised technique also affected my practice
    • shifted some of the load from my shoulders to my biceps and grip
    • this was due to a tendency to sprinkle in some Overspeed reps
    • I attribute this to a sensation of ease, in the sets eliciting a response of increased effort.
today's practice clearly struck me as having a lower difficulty
adaptations seem to continue
all signs point to steady as she goes

1661788944801.png
 

Bauer

Level 7 Valued Member
Great review.
I see sometimes Q&D videos here and there. In most of them, people doing it are not powerful enough. However, as you stated, there is where lies the great ROI of Q&D.
I think StrongFirst should realize some videos with the correct execution of an "overspeed" snatch / push-up / swing.
Good point.

There were video samples of a female Italian boxer for the pushups when it came out.
This article shows power pushups (although starting at the top):

Arryn Grogan had good videos of overspeed snatching on insta. Harald Motz, too.

Not sure if this is helpful for anyone :)
 

Adachi

Level 6 Valued Member
Today I observe and compare a new hypothetical cycle that I just rolled dice for to see what it'd look like.
here are some of the overall numbers from my current Q&D cycle. scheduled on Mondays Wednesdays and Fridays.

1663862799172.png

Here are the overall totals from the next hypothetical cycle.

1663863112885.png

I included in the next cycle variations in what days would be practiced - for me that means Monday thru Friday is in.
I also included variations between plans 033 and 044.
here is an abbreviated look at the schedule.

1663863032068.png

I was skeptical that the long-range average would land so close to the loading in the old standby MWF schedule.
but the averages land very closely together.

averages
~ 3 sessions/week
~ 3 series / session

chaos in a box, indeed.

P.S.
I'm a couple of weeks from the end of the current schedule as it stands and I'm looking to decide about my next cycle before the end.
still weighing my options.
So many good options - it almost doesn't matter which way I go, as long as I pick a direction.
 
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