Rúben Sousa
Level 3 Valued Member
Hi, people.
I have been following your stuff for a long long time, reading threads and learning more and more with the amazing content of this forum. And for that, just let me say thank you, before asking a simple question.
First of all, let me introduce myself briefly: Iam 24 year old martial artist from the Genbukan Organization looking to get stronger. When I heard about pavel and his methods, I started to pratice Simple & Sinister with just a 24kg dumbbell (I didn't have a kettlebell at the time, so I needed to save money to buy one).
At the begininng, I could only do TGU and (dumbbell) swings with just 12 kg. Very frustating for me, that I have been always working hard - until failure -, because of the warrior's/fighter's mindset that I have been educated. And that is ok, at the right moment, in fights and moments when it is needed. However, I needed to vanish my ego, and start to do things properly.
So I faced this as a pratice and not a workout, as pavel says. After 4 months, I was pressing 24 kg. Turkish get up & Swing 32kg. But the most interesting thing to me was that I never really praticed deadlifts, and I joined a Gym so that I could try my max. I deadlifted 160 kg, at a 70 kg bodyweight, practicing at home only with a 24 kg dumbbell. So I got mindblown by the results and bought immediately a 32kg Kettlebell. After 2 months, I can KB MPress 32 kg for 2 reps, TGU 46 kg and one arm swing the same amount of weight.
My question: Iam currently trying to gain some mass, stamina and overall strength. So I have thought to create a plan for myself, while I keep practising S&S. But Iam afraid that this approach could lead me to overtrainning.
So the program goes like this
Russian Bear - Monday, Wednesday, Friday
Alternating week after week between this combos.
Combo A:
Zercher Squat - Bench Press - Zercher Squat.
Combo B:
Bench Press - Deadlift - Bench Press.
S&S - Thursday and Saturday
Rest days: Tuesday, Sunday.
As the bear it is a very exhausting routine, I prefer to do easy days on the S&S. Like some 5 TGU. Only. Or some easy one handed swings. 50 I would say. It depends in how I feel. But never more than that.
So, what do you think guys?
Greetings from Portugal, and continue to post great stuff, as always.
Kind regards, Rúben.
I have been following your stuff for a long long time, reading threads and learning more and more with the amazing content of this forum. And for that, just let me say thank you, before asking a simple question.
First of all, let me introduce myself briefly: Iam 24 year old martial artist from the Genbukan Organization looking to get stronger. When I heard about pavel and his methods, I started to pratice Simple & Sinister with just a 24kg dumbbell (I didn't have a kettlebell at the time, so I needed to save money to buy one).
At the begininng, I could only do TGU and (dumbbell) swings with just 12 kg. Very frustating for me, that I have been always working hard - until failure -, because of the warrior's/fighter's mindset that I have been educated. And that is ok, at the right moment, in fights and moments when it is needed. However, I needed to vanish my ego, and start to do things properly.
So I faced this as a pratice and not a workout, as pavel says. After 4 months, I was pressing 24 kg. Turkish get up & Swing 32kg. But the most interesting thing to me was that I never really praticed deadlifts, and I joined a Gym so that I could try my max. I deadlifted 160 kg, at a 70 kg bodyweight, practicing at home only with a 24 kg dumbbell. So I got mindblown by the results and bought immediately a 32kg Kettlebell. After 2 months, I can KB MPress 32 kg for 2 reps, TGU 46 kg and one arm swing the same amount of weight.
My question: Iam currently trying to gain some mass, stamina and overall strength. So I have thought to create a plan for myself, while I keep practising S&S. But Iam afraid that this approach could lead me to overtrainning.
So the program goes like this
Russian Bear - Monday, Wednesday, Friday
Alternating week after week between this combos.
Combo A:
Zercher Squat - Bench Press - Zercher Squat.
Combo B:
Bench Press - Deadlift - Bench Press.
S&S - Thursday and Saturday
Rest days: Tuesday, Sunday.
As the bear it is a very exhausting routine, I prefer to do easy days on the S&S. Like some 5 TGU. Only. Or some easy one handed swings. 50 I would say. It depends in how I feel. But never more than that.
So, what do you think guys?
Greetings from Portugal, and continue to post great stuff, as always.
Kind regards, Rúben.