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Simple and beyond

Anders

Anders

Level 6 Valued Member
I thought I should start a log here to make myself more accountable. I am 34 years old. 189 cm. 86 kilo. A bit of a bad sleeper.

My goals that I would like to achieve in my life are:

Timeless solid (maybe timed solid)
Snatch - test
Kettlebell press 40 kilo
Crawling 10 minutes no breaks
Double military press 40 kilo
Some goal with clean and jerk

**
Current goal: Timeless solid

Where am I now:
Achieved timed simple with 24 kilo. (5. April 2020)
Achieved timeless simple with 32 kilo
1*5 each side 28 kilo TGU
"Easy snatch" 20 kilo: 83 reps in five minutes. (24. may 2020)
Normal snatch test: 24 kilo in five minutes: 60 repetitions (25. may 2020)
Timed simple with 28 kilo: I achieved it 4. July. 2020


Current program: Fabio + Pavel program I found in an article:

7 reps * 15 sets EMOM 2h swing. 3 times a week. I am doing it with 28 kilo.

Here is the link: Simple Strength for Difficult Times: An 8-Week Progressive Plan | StrongFirst

(I am a bit bored with doing S&S so I tried to make some change by following this program.)


Smaller PR´s to keep me motivated:

1h swing 20 kilo 20 reps non-stop
3/3 20 kilo TGU (8. april 2020)
3/3 16 kilo TGU
 
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Went for a walk with some friends, and accepted the chocolate they offered me. To comfort my guilt I decided to train a bit extra today:

So I did Simple swing with the 24 kilo.

In a week or two I will test myself with how much time I will spend on the Simple for the 28 kilo.
 
I do 10/10 with 24 1H for 2 days in a row, and one day 2H, as written in S&S 2.0. So far works good.
 
Anders said:
Day 2: Pavel and Zonin´s swing program.

7 reps *15 sets EMOM. 28kilo 2h swing.

Goblet squat 28 kilo. 5*3

Waiter´s walk 24 kilo. 1 set each hand.
Click to expand...

I'd love to do some reading on that swing program.. got a link?
 
Mark Limbaga said:
I'd love to do some reading on that swing program.. got a link?
Click to expand...

www.strongfirst.com

Simple Strength for Difficult Times: An 8-Week Progressive Plan | StrongFirst

Restricted gym access or limited equipment doesn't have to put brakes on staying strong. Here's a strength plan for anywhere.
www.strongfirst.com

The relevant quote from the article:

Here is one of Pavel’s swing protocols that complements this plan:

Two-hand Swings

  • Heavy—32-48kg for men, 24-32kg for women
  • Maximally explosive
  • 7 reps on the top of the minute (1:5 work to rest ratio)
  • 15 sets
You may also add get-ups if you wish.

The goblet squat and the waiters walk is just things I added.
 
Anders said:
www.strongfirst.com

Simple Strength for Difficult Times: An 8-Week Progressive Plan | StrongFirst

Restricted gym access or limited equipment doesn't have to put brakes on staying strong. Here's a strength plan for anywhere.
www.strongfirst.com

The relevant quote from the article:

Here is one of Pavel’s swing protocols that complements this plan:

Two-hand Swings

  • Heavy—32-48kg for men, 24-32kg for women
  • Maximally explosive
  • 7 reps on the top of the minute (1:5 work to rest ratio)
  • 15 sets
You may also add get-ups if you wish.

The goblet squat and the waiters walk is just things I added.
Click to expand...

This is a good option for those not doing timeless s and s.
 
Thanks Limbaga for the support. My thought is also that it is a good alternative for us who endowed with weak will-power. Maybe it could be considered some sort of compromise between changing the training program/goal completely and following the S&S to the detail.

**
The Pavel and Zonin program will train the hamstrings, glutes and erector spinae, but to a considerable less extent the grip. Hitherto the grip has not been a problem. I will do weekly test with different variations of the simple standard. As long as I am progressing I am content.
 
DAY 3:

Normal S&S warm-up.

13*7/ 28 kilo 2H swing
2*7/ 32 kilo 2H swing
EMOM

two sets of crawling.

I also hiked a mountain for three hours.
I am following the 16/4/4 fasting.

Quite pleased with the training. It leaves me feeling fresh and energized looking forward to the next session. Since the training is relatively easy I have the opportunity to focus on technique and effort in each swing.
 
TGU 28 kilo 5*1 each hand
Goblet squat 36 kilo 3*5

Suitcase walk 1 set each hand. 28 kilo.

Also did some technique work with naked single leg deadlift and kettlebell deadlift with 28 kilo.
 
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No warm up.

TGU 28 5*1 each hand
Goblet squat @36 3*5

Biceps curl with 20 kilo kettlebell and rope. 3*8
Some training for the posterior deltoids.


My plan is to reach solid before the end of 2020.

**
I very much like the program were the primary dish is 2h swing every other day. I could continue to train like this for an eternity. At the same time, if I do not manage to reach simple in the near future, I will have to switch to more exercise with the 1h swing.
 
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Since I want to be an adult man, and since I think it is time that I become super-strong I have changed the program to S&S. It really hurts my ego to do such a "normal" program, but I guess I have to swallow my pride.

This day´s workout: 1h swing @24/ 10*10

**
And then two hours later:

TGU@24 5*1 each hand
Goblet squat@ 24 3*5
 
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Anders said:
Since I want to be an adult man, and since I think it is time that I become super-strong I have changed the program to S&S. It really hurts my ego to do such a "normal" program, but I guess I have to swallow my pride.

This day´s workout: 1h swing @24/ 10*10
Click to expand...
You won't be disappointed.
 
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