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Road to Sinister

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John Poole

John Poole

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Hi!

May 30, 2015, I tipped the scales at 300 lbs. I decided I had enough of having a sore back, sore knees and the like. I started dabbling with kettlebells at this time (oh yeah, eating better too).

Since then, I have dropped 60 lbs and a suit that I bought when I weighed around 215 lbs, is loose on me.

Currently I am on the road to Sinister. I completed Simple for the first time in Mid December and was happy I didn't die. Since then, my conditioning has gotten better and with a 75lb bell, I can complete that with time to spare.

I chose this path for two reasons: I have been getting a lot of bang for my buck out of it and it continues to challenge me.
 
Tonight's practice
Prying squats 3x5 at 50 lbs
Halos 3x5 at 50 lbs

One arm swings per side:
10 at 75lbs
10 at 106 lbs
8 at 106 lbs
6 at 106 lbs
10 at 75 lbs
10 at 75 lbs

Turkish get ups
5 per side at 75 lbs 1 per minute

Still working on hand strength and holding. The plank with the Beast. 75lbs are crisp and patterning correctly. Progress nonetheless.

Stay strong my friends!
 
Swing therapy tonight

Warm up
3x5 prying goblet squats
3x5 halo's

Work: 50lbs
5 rounds- 10 eccentric swings 2 handed, 10 left, 10 right, 10 eccentric 2 handed

Each round took about a minute with a 2 minute recovery.

Finish: Flexible steel mobility work
 
Simple and Sinister practice resumes tomorrow.

Tonight was a full S&S warm up followed by
15x10 beast swings on the minute
 
I have just started my journey, from a similar starting point as you. I hope that I can have the same success you have enjoyed. One day at a time, one session at a time......
 
Simple not easy!

Tonight began incorporating the Maffetone method into my practice. Truthfully, I pretty much go by if you can talk, you can swing the kettlebell. As the weight goes up, it puts you in place pretty quickly.

Warm up: 50 lbs 3x5 prying squats, halos and bridges

Swings: 106lbs/48kg
6x5 dead stop one arm swings (3 rounds per side)
7x10 2 handed dead stop swings

Turkish Get Ups: Per side
106 lbs, 106 lbs, 75 lbs, 75 lbs, 75 lbs

What blew me away was how my heart rate stayed up through the dead stop swings (It did drop quicker).

The whole practice took about 45 minutes tonight not including cool down and stretch which I'm working on as I type (hooray for multitasking)

Stay strong my friends!
 
Volume day!

Put the ego in check and grabbed two kettlebells for tonight's practice.

Warm up:
35lb 3x5 prying squats
35lb 3x5 halos

Swings:
20x10 at 75 lbs
keeping the heart rate in check 130-150 range, this took 25 minutes. The thinking behind this is to build a stronger grip to handle the beast.

3 minute recovery

Turkish get ups
5 per side at 75 lbs on top of the minute 9:40 total.

These were relatively easy for me and my heart rate stayed steady. Focus on form. Tomorrow will be a light swing day and heavy Turkish get ups.

Stsy strong my friends!
 
Grinder today!

Warm up
Prying squats, halos, 3x5 at 35 lbs
Bridges 3x5

One arm swings 10/side
75 lbs
75
106
106
75

Turkish Get Ups / side
75
106
106
106
75

Flexible steel movements for cool down.

Swings were done every 90 seconds. Get ups were done Left side, Right side, recovery every 5 minutes.

Probably could have done another round of swings with the beast, but wanted to ensure I could get my 3 big get ups per side.

Tomorrow will be a light day.

Stay strong my friends!
 
Did Simple as a de-load today.

Warm ups

10x10 swings at 75lbs 4:33
1 minute recovery
Turkish get ups for 10 minutes straight at 75 lbs. Ended up with 7 per side at the 9:50 mark. Simple was met at 12 minutes.

Now for some Netflix and Stretch.

Practice was nice and smooth tonight. The TGU's were crisp but not rushed.

Stay strong my friends!
 
A bit of active recovery today. Nice movement and incorporating some snatches into tonight's practice.

Warm up- prying squats and halos 3x5 @ 50 lbs.

Then 5 rounds per side every other minute-
5 one arm swings, 5 snatches, reverse Turkish get up at 50lbs.

Snatches have been out of the rotation for over a month. Fortunately the improved each set. I was amazed how my heart rate stayed in the 130-140 range for the majority of the practice. The toughest part was reminding myself that this is light work and not to over do it by adding more rounds.

Stsy strong my friends!
 
Saturday Practice - Rest Muscle Training

Sunday Sinister Practice
Warm ups- prying goblet squat, halos 3x5 @ 50lbs bridges and patterning my initial roll to tall sit.

One arm swings
10x7 48kg/106lbs

Turkish Get Ups
7 per side 48kg/106lbs

I am going to chalk this up as proper recovery and not practicing at 8pm. Each rep felt stronger than the next!
 
Late practice tonight. Kept it short and brutal

15 minute amrap
5 bodyweight squats
10 pushups
15 swings @50 lbs
20 snatches (10/ side) @50 lbs

5 rounds plus 5 squats, 10 pushups and 15 swings.

Back to my regularly scheduled Road to Sinister tomorrow
 
Successful Sinister practice tonight!

Warm ups
Goblet squat, halos- 3x5, 50 lbs
Bridges 3x5
Patterning into the roll

One arm swings- 10x8 @ 48kg
Turkish Get Ups 5/side @ 48kg

Swings felt great and get ups even better! Total practice time including warm ups was 40 minutes.

Stay strong my friends!
 
Warm up: Simple and Sinister protocol

Swings and pressing
4x10 swings at 106lbs
5+5 press at 75 lbs
3x10 swings at 106lbs
5+5 press at 75lbs
3x10 swings at 106lbs
3x1+1 press at 106lbs

Turkish get ups 3+3 at 75lbs

First time successfully pressing the beast! Now back to my road to Sinister!

Stay strong my friends!
 
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