Simple to Solid Experiment

Papa Georgio

Level 5 Valued Member
I'm stepping out of my comfort zone to start a training log. The main purpose is to hold myself accountable to complete my little experiment. I've been reading a lot lately about the benefits of high frequency programs. Basically where you take a few exercises and do them almost every day. I put S&S into that category. I think there are a lot of people who practice S&S with higher loads and less frequency with success, but I think it becomes another animal. I actually started in early November, just to make the time standard with the 36kg. I think I'm close to that, so I may try to extend the program further to hit 40kg at the time standard. We'll see if I can maintain the volume both mentally and physically. BTW: I'm a overweight, middle-aged man, far from a gifted athletic type. I don't do any other sports, and I sit at a desk for most of my work week. My main goal is to see how far I can progress in the high-frequency format. If I lose some weight, that would be great to, but I'm not tracking as closely.

Edit: Also my S&S is not entirely by the book, as I reverse the order and do TGU first. It just works better for me
 

Papa Georgio

Level 5 Valued Member
Nov 5: Baseline day (for time)

Gsqt: 1X5, 32kg

TGU: 5x1/side, 36,32,32,32,32 OTM (under 10 minutes)

1HS: 5x10/side, 36,32,32,32,32 every 30 sec (under 5 min)


Week 1:

Nov 6: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,32,32,32 easy pace

1HS: 5x10/side, 36,36,32,32,32 easy pace


Nov 7: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,32,32,32 easy pace

1HS: 5x10/side, 36,36,32,32,32 easy pace


Nov 8: Deload day (for time)

Gsqt: 3X5, 32kg

TGU: 5x1/side, 28,28,28,28,28 OTM (under 10 minutes)

1HS: 5x10/side, 28,28,28,28,28 every 30 sec (under 5 min)


Nov 9: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,32,32,32 easy pace

1HS: 5x10/side, 36,36,32,32,32 easy pace


Nov 10: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,32,32,32 easy pace

1HS: 5x10/side, 36,36,32,32,32 easy pace


Nov 11: rest day


Nov 12: Test day (For time)

Gsqt: 1X5, 36kg

TGU: 5x1/side, 36,36,32,32,32 OTM (under 10 minutes)

1HS: 5x10/side, 36,36,32,32,32 every 30 sec (under 5 min)

Week 1 volume:

TGU: 1960kg

1HS: 19600kg


Week 2:

Nov 13: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,36,32,32 easy pace

1HS: 5x10/side, 36,36,36,32,32 easy pace


Nov 14: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,36,32,32 easy pace

1HS: 5x10/side, 36,36,36,32,32 easy pace


Nov 15: Deload day (for time)

Gsqt: 3X5, 32kg

TGU: 5x1/side, 28,28,28,28,28 OTM (under 10 minutes)

1HS: 5x10/side, 28,28,28,28,28 every 30 sec (under 5 min)


Nov 16: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,36,32,32 easy pace

1HS: 5x10/side, 36,36,36,32,32 easy pace


Nov 17: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,36,32,32 easy pace

1HS: 5x10/side, 36,36,36,32,32 easy pace


Nov 18: rest day


Nov 19: Test day (For time)

Gsqt: 1X5, 36kg

TGU: 5x1/side, 36,36,36,32,32 OTM (under 10 minutes)

1HS: 5x10/side, 36,36,36,32,32 every 30 sec (under 5 min)

Week 2 volume:

TGU: 2000kg

1HS: 20000kg


Week 3:

Nov 20: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,36,36,32 easy pace

1HS: 5x10/side, 36,36,36,36,32 easy pace


Nov 21: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,36,36,32 easy pace

1HS: 5x10/side, 36,36,36,36,32 easy pace


Nov 22: Deload day (for time)

Gsqt: 3X5, 32kg

TGU: 5x1/side, 28,28,28,28,28 OTM (under 10 minutes)

1HS: 5x10/side, 28,28,28,28,28 every 30 sec (under 5 min)


Nov 23: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,36,36,32 easy pace

1HS: 5x10/side, 36,36,36,36,32 easy pace


Nov 24: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,36,36,32 easy pace

1HS: 5x10/side, 36,36,36,36,32 easy pace


Nov 25: rest day


Nov 26: Test day (For time)

Gsqt: 1X5, 36kg

TGU: 5x1/side, 36,36,36,36,32 OTM (under 10 minutes)

1HS: 5x10/side, 36,36,36,36,32 every 30 sec (under 5 min)

Week 3 volume:

TGU: 2040kg

1HS: 20400kg


Week 4:

Nov 27: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,36,36,36 easy pace

1HS: 5x10/side, 36,36,36,36,36 easy pace


Nov 28: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,36,36,36 easy pace

1HS: 5x10/side, 36,36,36,36,36 easy pace


Nov 29: Deload day (for time)

Gsqt: 3X5, 32kg

TGU: 5x1/side, 28,28,28,28,28 OTM (under 10 minutes)

1HS: 5x10/side, 28,28,28,28,28 every 30 sec (under 5 min)


Nov 30: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,36,36,36 easy pace

1HS: 5x10/side, 36,36,36,36,36 easy pace
 

Papa Georgio

Level 5 Valued Member
Dec 1: punch the clock day

Gsqt: 3X5, 36kg

TGU: 5x1/side, 36,36,36,36,36 easy pace

1HS: 5x10/side, 36,36,36,36,36 easy pace
 

Papa Georgio

Level 5 Valued Member
Dec 2: rest day


Dec 3: Test day (Unofficial, For individual times)

Gsqt: 1X5, 36kg

TGU: 5x1/side, 36,36,36,36,36 OTM (under 10 minutes)

1HS: 5x10/side, 36,36,36,36,36 every 30 sec (under 5 min)

Week 4 volume:

TGU: 2080kg

1HS: 20800kg
 

Papa Georgio

Level 5 Valued Member
This week I'm parking it at 36kg to go for time standard in "official format"

Dec 4: punch the clock day

Gsqt: 3X5, 36kg

1HS: 5x10/side, 36,36,36,36,36 easy pace

TGU: 5x1/side, 36,36,36,36,36 easy pace
 

Papa Georgio

Level 5 Valued Member
Dec 6: Deload day (for time)

Gsqt: 3X5, 32kg

1HS: 5x10/side, 28,28,28,28,28 (4:50)

rest: 1 min

TGU: 5x1/side, 28,28,28,28,28 (9:30)
 

Papa Georgio

Level 5 Valued Member
Dec 7: punch the clock day

Gsqt: 3X5, 36kg

1HS: 5x10/side, 36,36,36,36,36 easy pace

TGU: 5x1/side, 36,36,36,36,36 easy pace
 

Papa Georgio

Level 5 Valued Member
Dec 8: punch the clock day

Gsqt: 3X5, 36kg

1HS: 5x10/side, 36,36,36,36,36 easy pace

TGU: 5x1/side, 36,36,36,36,36 easy pace
 

Papa Georgio

Level 5 Valued Member
I don't want to type it out everyday, but for warm ups I do BW squats, light TGU with extended holds, hamstring stretches, light swings.

Dec 11: punch the clock day


Gsqt: 3X5, 40,36,36

TGU: 5x1/side, 40,36,36,36,36 easy pace

1HS: 5x10/side, 40,36,36,36,36 easy pace
 

Papa Georgio

Level 5 Valued Member
Dec 16: rest day


Dec 17: Test day (Unofficial, For individual times)

Gsqt: 1X5, 40kg

TGU: 5x1/side, 40,36,36,36,36 OTM (under 10 minutes)

1HS: 5x10/side, 40,36,36,36,36 every 30 sec (under 5 min)

Week 6 volume:

TGU: 2160 kg

1HS: 18400 kg
 
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