Simple & Sinister Program Advice

Discussion in 'Kettlebell' started by SuperGirevik, Aug 13, 2018.

  1. SuperGirevik

    SuperGirevik Triple-Digit Post Count

    Hello StrongFirst community!

    I just wanted to get some input on my current training program. As a little background, I'm 40 years old, currently weigh around 210lbs at 6' tall. I started doing Simple & Sinister daily back in June 2018 (weighing 228lbs) and I reached the simple goal recently (on my 60th day of training). When I feel very tired, I just turn my workout into a lighter workout. Usually my S&S workout revolves around using the 32kg (I don't have a 40kg yet) and sometimes a 24kg on light days or if I wanted to mix it up (ex. sets of 20 swings per arm).

    Recently I've implemented the below program and I wanted to get your thoughts. Since my training is daily, my concern is that I might not be leaving "something in the tank" for the next day... even though my ego says I can handle it :rolleyes:

    Program (S&S daily):
    • Monday: 32kg Kettlebell Press - 5 sets of 3-5 reps per arm (strength training)
    • Tuesday: 16kg Kettlebell Snatches - 50 per arm in 5min (endurance training)
    • Wednesday: Double 16kg Kettlebell Clean & Jerk - Just starting, so I'm just practicing.
    • Thursday: BW Chin-Ups - 5-10 sets of 3-8 reps (strength training)
    • Friday: BW Push-Ups - 100 in the fastest time possible... recent best, 10:30min (endurance training)
    • Saturday: Nothing additional, maybe some Windmills
    • Sunday: Nothing additional
    Just to emphasize, S&S takes priority and it is always done first, usually when I wake up in the morning.

    Basically I'd like to continue to lose weight, train with kettlebells and calisthenics. I'd appreciate anything suggestions.
    conor78 and Kozushi like this.
  2. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Two thoughts come to mind
    Something in the tank for what?
    You're accomplishing this objective.
  3. Kozushi

    Kozushi More than 2500 posts

    Your stuff looks great. I add things onto S&S too.

    My first comment is that you can go further with your strength. S&S covers several qualities at once, in essence ALL athletic qualities - balance, alertness, strength, cardio, mobility, flexibility, aggression! What I have done is to focus in my supplemental exercises on certain of these aspects more particularly. I'm deadlifting 360lbs now - started at 300lbs since S&S gave me the required base strength of 300lbs deadlifting from the virtual weight of the swings. I press the 32kg bell like you do and sometimes even the 40kg one. I do ring dips for strength-balance I'll call it - kind of unnecessary if one is doing TGUs but they're a bit different and fun!!!

    My second comment is BUY THE 40KG BELL!!! Doing the TGUs with the 40kg bell grants a LOT more strength than the 32 in my experience. I don't think much of TGUs with the 32 any more - of course they're still good, but not enough of a challenge for me! When I do the TGUs with the 40, I don't feel like I need any other supplemental pushing exercises!!!
    SuperGirevik and Bauer like this.
  4. Bauer

    Bauer More than 300 posts

    @Kozushi : Did you jump straight from 32 to 40kg with the TGU?
    Kozushi likes this.
  5. Kyle Kowalczuk

    Kyle Kowalczuk Double-Digit Post Count

    Looks pretty good. What is your goal? I can see done tweaks that could be made whether you want strength or some other accolade
  6. SuperGirevik

    SuperGirevik Triple-Digit Post Count

    For the next workout on the following day.
  7. SuperGirevik

    SuperGirevik Triple-Digit Post Count

    It's funny you mention that because I was thinking about adding them to my workout. In fact, last week I did 225lb 5x5 but I felt I was going to over due it.

    It is definitely on my shopping list. Just waiting for Kettlebell Kings to have another sale.... the 40kg is $$$ :eek: What I'm doing now is making my 32kg TGUs harder by reducing the time between sets and eventually doing multiple TGUs per arm. Maybe I could even add sets...
    Kozushi likes this.
  8. SuperGirevik

    SuperGirevik Triple-Digit Post Count

    My initial goal was to reach 210lb with strength gains. Just as a FYI, a group of us set a challenge to meet certain goals by September 4, 2018. I was 228lbs at the time and hadn't lifted weights in years. So I set the goal of hitting 210lbs with muscle/strength gains. I'm currently floating around 210lbs. My strength and body composition has improved.

    I currently own 2x16kg, 1x24kg and 1x32kg competition bells. At work we built a pull-up bar, so I have access to that daily. I don't have any barbell weights (my bro does and I could try to go to his place 1-2x per week).

    I'm not trying to bulk up. I just want to be lean and strong. Time is also a factor (I have a wife and a 4yr daughter) and S&S fits my schedule perfectly.
    Kyle Kowalczuk likes this.
  9. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    Factoring in these considerations, if it were me, and it has been, I liked this:

    Goblet Squats

    Training (Alternate between A and B)
    Session A:
    S&S (Still do the non-stop swings once every few weeks)​
    Session B: practice circuits of
    1+1 TGU
    2+2 Clean & Press
    3+3 Snatch
    4+4 Clean & Jerk
    5+5 Swing ​
    SuperGirevik likes this.
  10. SuperGirevik

    SuperGirevik Triple-Digit Post Count

    Session B sounds quite interesting. Thanks (y)
  11. sizzlefuzz

    sizzlefuzz More than 500 posts

    I like it, if I were you I would pick a day per week and not do the swings and do front squats (would require an additional 24kg bell) instead.

    Additionally, I wouldn't be so married to such a strict daily grind. You might want to experiment with training on alternating days (when my S&S got to working with 32kg+ I found that to be very helpful) and doing something like going for a walk on the "in between" days.
  12. Kozushi

    Kozushi More than 2500 posts

    Yes. I just one day felt it was time and just switched over more or less permanently. I agree with the book that you should use the heaviest weight possible for the TGU to get maximum benefit, since it is a limit strength activity. Swings are certainly strength builders but are also cardio/power enhancers and so can be done at sub maximal weight and yet be as good or better than less energetic heavier swings.
    Bauer likes this.

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