Simple to Solid Experiment

Papa Georgio

Triple-Digit Post Count
Thanks @Bro Mo

As far as I know, for timed tests, they're supposed to be chest high. To try to hit that, I try to consistently pop them up face high during un-timed practices. There may be a tipping point when you get to a bell that's a certain percentage of your weight that makes it impossible, but I'm not there yet.
 

Papa Georgio

Triple-Digit Post Count
Feb 2: Test Day ( changed from punch the clock day)

1HS: 5x10/side, 40 (4:51)

1 minute rest

TGU: 5x1/side, 40 (9:29)

Hit Solid standard.

There are probably better, sophisticated methods to achieving this, but I'm pretty happy getting there in 13 weeks. Going 6 days a week (except for 1 deload week), didn't make me feel that I cheated the system. My premise was that high frequency at a moderate load would get me there the quickest. I defined a moderate load as a weight at, or slightly above, what I could hit in a timed test (5 min 1HS, 1 min rest, 10 min TGU). Pavel states in the book, that the regular work out is considered to be a "modest" volume, and could be done nearly every day. I don't ever recall him saying that you will need to back off frequency as you go heavier. He also mentioned that feeling tired or stressed was not an excuse to miss days.

I felt I was little tired and fatigued after this week. My original plan was to do a regular practice session, rest on Sunday and test on Monday. Then I thought, this was a good time to test, because I didn't want to feel that hitting "Solid" would be (in Dan John's terms) like a "Max Max Max", but more like a "Sorta Max" If that makes any sense. I think I failed to hit it last Monday because I psysched myself up too much and started off with too much energy.

My original plan, when I started out in November was to hit time standard with 36kg, and then move on to a cycle of ROP or PTTP. I didn't intend to create the most mind-numbing, and boring training log on this site. I'll take a few days off and decide what to do next.

Week 13 volume: (only 5 days this week)

TGU: 1920 kg

1HS: 19360 kg
 

Papa Georgio

Triple-Digit Post Count
Update: Been working on making time on 44kg
I dropped the weekly testing and chose to go to the traditional method of slowly compressing rest times once I hit target weight on all reps.

Feb 5: GSQT-3x5, 44,40,40 TGU-5x1/side, 44,40,40,40,40 1HS-5x10/side, 44,40,40,40,40

Feb 6: GSQT-3x5, 44,40,40 TGU-5x1/side, 44,40,40,40,40 1HS-5x10/side, 44,40,40,40,40

Feb 7: GSQT-3x5, 36 1HS-5x10/side, 36 (<5min) – 1min rest – TGU-5x1/side, 36 (<10min)

Feb 8: GSQT-3x5, 44,40,40 TGU-5x1/side, 44,40,40,40,40 1HS-5x10/side, 44,40,40,40,40

Feb 9: GSQT-3x5, 44,40,40 TGU-5x1/side, 44,40,40,40,40 1HS-5x10/side, 44,40,40,40,40

Feb 10: rest day

Feb 11: GSQT-3x5, 44,44,40 TGU-5x1/side, 44,44,40,40,40 1HS-5x10/side, 44,44,40,40,40

Feb 12: GSQT-3x5, 44,44,40 TGU-5x1/side, 44,44,40,40,40 1HS-5x10/side, 44,44,40,40,40

Feb 13: GSQT-3x5, 44,44,40 TGU-5x1/side, 44,44,40,40,40 1HS-5x10/side, 44,44,40,40,40

Feb 14: GSQT-3x5, 36 1HS-5x10/side, 36 (<5min) – 1min rest – TGU-5x1/side, 36 (<10min)

Feb 15: rest day

Feb 16: GSQT-3x5, 44,44,40 TGU-5x1/side, 44,44,40,40,40 1HS-5x10/side, 44,44,40,40,40

Feb 17: GSQT-3x5, 44,44,40 TGU-5x1/side, 44,44,40,40,40 1HS-5x10/side, 44,44,40,40,40

Feb 18: GSQT-3x5, 44 TGU-5x1/side, 44,44,44,40,40 1HS-5x10/side, 44,44,44,40,40

Feb 19: GSQT-3x5, 44 TGU-5x1/side, 44,44,44,40,40 1HS-5x10/side, 44,44,44,40,40

Feb 20: GSQT-3x5, 44 TGU-5x1/side, 44,44,44,40,40 1HS-5x10/side, 44,44,44,40,40

Feb 21: GSQT-3x5, 36 1HS-5x10/side, 36 (<5min) – 1min rest – TGU-5x1/side, 36 (<10min)

Feb 22: GSQT-3x5, 44 TGU-5x1/side, 44,44,44,40,40 1HS-5x10/side, 44,44,44,40,40

Feb 23: GSQT-3x5, 44 TGU-5x1/side, 44,44,44,40,40 1HS-5x10/side, 44,44,44,40,40

Feb 24: Rest Day

Feb 25: GSQT-3x5, 44 TGU-5x1/side, 44,44,44,44,40 1HS-5x10/side, 44,44,44,44,40

Feb 26: GSQT-3x5, 44 TGU-5x1/side, 44,44,44,44,40 1HS-5x10/side, 44,44,44,44,40

Feb 27: GSQT-3x5, 44 TGU-5x1/side, 44,44,44,44,40 1HS-5x10/side, 44,44,44,44,40

Feb 28: GSQT-3x5, 36 1HS-5x10/side, 36 (<5min) – 1min rest – TGU-5x1/side, 36 (<10min)

Mar 1 : GSQT-3x5, 44 TGU-5x1/side, 44,44,44,44,40 1HS-5x10/side, 44,44,44,44,40

Mar 2 : GSQT-3x5, 44 1HS-5x10/side, 44,44,44,44,40 TGU-5x1/side, 44,44,44,44,40

Mar 3: Rest Day

Mar 4 : GSQT-3x5, 44 1HS-5x10/side, 44 TGU-5x1/side, 44

Mar 5 : GSQT-3x5, 44 1HS-5x10/side, 44 TGU-5x1/side, 44

Mar 6 : GSQT-3x5, 44 1HS-5x10/side, 44 TGU-5x1/side, 44

Mar 7 : GSQT-3x5, 36 1HS-5x10/side, 36 (<5min) – 1min rest – TGU-5x1/side, 36 (<10min)

Mar 8 : GSQT-3x5, 44 1HS-5x10/side, 44 TGU-5x1/side, 44

Mar 9 : GSQT-3x5, 44 1HS-5x10/side, 44 TGU-5x1/side, 44

Mar 10: Rest Day

Mar 11: GSQT-3x5, 44 1HS-5x10/side, 44 TGU-5x1/side, 44

Mar 12: GSQT-3x5, 44 1HS-5x10/side, 44 TGU-5x1/side, 44

Mar 13: GSQT-3x5, 44 1HS-5x10/side, 44 (8:50) TGU-5x1/side, 44 (9:30)

Mar 14: GSQT-3x5, 36 1HS-5x10/side, 36 (<5min) – 1min rest – TGU-5x1/side, 36 (<10min)

Mar 15: GSQT-3x5, 44 1HS-5x10/side, 44 (8:46) TGU-5x1/side, 44 (9:25)

Mar 16: GSQT-3x5, 44 1HS-5x10/side, 44 TGU-5x1/side, 44

Mar 17: Rest Day

Mar 18: GSQT-3x5, 44 1HS-5x10/side, 44 (7:47) TGU-5x1/side, 44 (9:29)

Mar 19: GSQT-3x5, 44 1HS-5x10/side, 44 TGU-5x1/side, 44

Mar 20: GSQT-3x5, 44 1HS-5x10/side, 44 (7:45) TGU-5x1/side, 44 (9:20)

Mar 21: GSQT-3x5, 36 1HS-5x10/side, 36 (<5min) – 1min rest – TGU-5x1/side, 36 (<10min)

Mar 22: GSQT-3x5, 44 1HS-5x10/side, 44 (7:30) TGU-5x1/side, 44 (9:25)

Mar 23: GSQT-3x5, 44 1HS-5x10/side, 44 TGU-5x1/side, 44

Mar 24: Rest Day

Mar 25: GSQT-3x5, 44 1HS-5x10/side, 44 (6:51) TGU-5x1/side, 44 (9:31)

Mar 26: GSQT-2x5, 44 1HS-5x10/side, 36 TGU-5x1/side, 36 (Had Body Flu)

Mar 27: GSQT-3x5, 44,44,48 1HS-5x10/side, 44,48,44,44,44 TGU-5x1/side, 44,48,44,44,44

Mar 28: GSQT-3x5, 36 1HS-5x10/side, 36 (<5min) – 1min rest – TGU-5x1/side, 36 (<10min)

Mar 29: GSQT-3x5, 44 1HS-5x10/side, 44 (6:50) TGU-5x1/side, 44 (9:29)

Mar 30: GSQT-3x5, 44,44,48 1HS-5x10/side, 44,48,44,44,44 TGU-5x1/side, 44,48,44,44,44
 

Papa Georgio

Triple-Digit Post Count
Still working on compressing rest times on 44kg. Pushing swings under 7 minutes last week was hard. Only pushed myself under 8 minutes a couple of times this week. Moving forward, I will try to feed in more sets with 48kg, and only try to compress one workout a week.

Mar 31:Rest Day

Apr 1: GSQT-3x5, 44 1HS-5x10/side, 44 (7:48) TGU-5x1/side, 44 (9:24)

Apr 2: GSQT-3x5, 44,44,48 1HS-5x10/side, 44,48,44,44,44 TGU-5x1/side, 44,48,44,44,44

Apr 3: GSQT-3x5, 44 1HS-5x10/side, 44 (7:51) TGU-5x1/side, 44

Apr 4: GSQT-3x5, 36 1HS-5x10/side, 36 (<5min) – 1min rest – TGU-5x1/side, 36 (<10min)

Apr 5: GSQT-3x5, 44,44,48 1HS-5x10/side, 44,48,44,44,44 TGU-5x1/side, 44,48,44,44,44

Apr 6: GSQT-3x5, 44,44,48 1HS-5x10/side, 44,48,44,44,44 TGU-5x1/side, 44,48,44,44,44

Apr 7: Rest Day
 

Papa Georgio

Triple-Digit Post Count
Apr 8: GSQT-3x5, 44,48,48 1HS-5x10/side, 44,48,44,48,44 TGU-5x1/side, 44,48,44,48,44

Apr 9: GSQT-3x5, 44,48,48 1HS-5x10/side, 44,48,48,44,44 TGU-5x1/side, 44,48,48,44,44

Apr 10: GSQT-2x5, 40 1HS-5x10/side, 40 TGU-5x1/side, 40

Apr 11: GSQT-3x5, 44 1HS-5x10/side, 44(6:18) TGU-5x1/side, 44(9:20)
 

Papa Georgio

Triple-Digit Post Count
Apr 12: GSQT-3x5, 44,48,48 1HS-5x10/side, 44,48,48,44,44 TGU-5x1/side, 44,48,48,44,44

Apr 13: GSQT-3x5, 44,48,48 1HS-5x10/side, 44,48,48,44,44 TGU-5x1/side, 44,48,48,44,44

Apr 14: Rest Day

Apr 15: GSQT-3x5, 44,48,48 1HS-5x10/side, 44,48,48,44,44 TGU-5x1/side, 44,48,48,44,44

Evening : took class. DL’s-48kg, 2HS & 1HS-36kg, H2HSw-27kg, double Sw- 16kg+16kg

Apr 16: GSQT-3x5, 48 1HS-5x10/side, 44,48,48,48,44 TGU-5x1/side, 44,48,48,48,44

Apr 17: GSQT-3x5, 40 1HS-5x10/side, 40 TGU-5x1/side, 40

Apr 18: GSQT-3x5, 44 1HS-5x10/side, 44 (5:20) TGU-5x1/side, 44 (9:24)
 

Papa Georgio

Triple-Digit Post Count
Apr 18 Evening : took class. 2HS-40kg, 1HS & H2H Sw-32kg, double Sw- 18kg+18kg, FSQT-24kg, GSQT-32kg, press-24-28kg

Apr 19: GSQT-3x5, 48 1HS-5x10/side, 44,48,48,48,44 TGU-5x1/side, 44,48,48,48,44

Apr 20: GSQT-3x5, 36 1HS-5x10/side, 36 TGU-5x1/side, 36

Started a SFG led 6 week class this week on kettlebell basics to:
* clean up the bad habits from exercising by myself for the last 6 months in my basement.
* Learn things I've never used.
* Brush up on exercises that I haven't done in over 6 months

Eye openers:
* 2 hand swings really wake up your traps & hamstrings, need to program more of these in.
* single bell front squats are harder than double front squats
* pressing is really a skill in tension that needs regular practice
* strange bells & calluses don't play well together. Bells always win.
 
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Papa Georgio

Triple-Digit Post Count
Apr 21: Rest Day

Apr 22: GSQT-3x5, 48 Supersets: (TGU-1R,1L; 1HS-10R,10L) X 5, 44,48,48,48,44

Apr 23: GSQT-3x5, 48 Supersets: (TGU-1R,1L; 1HS-10R,10L) X 2, 44,48

Apr 24: Supersets: (TGU-1R,1L; 1HS-10R,10L) X 5, 40,36,44,40,40

Apr 25: 1HS-3x10/side, 40 TGU-3x1/side, 40

Apr 26: Rest Day

Apr 27: GSQT-3x5, 48 1HS-5x10/side, 48 TGU-5x1/side, 48

Weird week. Probably a combination of needing a deload and trying to do a kettlebell class on top of that. Shoulders were little wore out at the beginning of the week. Doing the swings and TGu’s in supersets seem to help. In the middle of the week I just ran out of energy.

Classes went good this week. On Monday we worked on TGU’s and arm bars (which I’ve never done). I was encouraged that the instructor thought my TGU looked good, despite it feeling like junk to me. Some people use the high sweep/bridge, some use the low sweep. Mine is ultra-low, but she confirmed it was legit and met standards. On Thursday we worked on high pulls and snatches. Having reached the sinister standards herself, she gave me some good tips and encouragement to keep me going on my S&S training.

I didn’t need to do it, but I felt like I had my energy back today so I just decided to do a full work out with the 48kg. Surprisingly felt good, and was encouraging after the week I had. Just took my time and made sure I had good reps. Anyway, I’ll get back to a regular routine on Monday to work on getting 44 in the time standard.
 

Papa Georgio

Triple-Digit Post Count
Apr 28: Rest Day

Apr 29: GSQT-3x5, 48 1HS-5x10/side, 48 TGU-5x1/side, 48

Apr 30: GSQT-3x5, 44 Supersets: (TGU-1R,1L; 1HS-10R,10L) X 3, 44

May 1: GSQT-3x5, 48
1HS sprint intervals:
Set 1-44kg x (12L,12R,10L,10R; every 30 sec)
Set 2-44kg x (11L,11R,10L,10R; every 30 sec)
Set 3-44kg x (10L,10R,10L,10R; every 30 sec)

May 2: Hi vol TGU-7x1/side, 44kg OTM

May 3: Rest Day

May 4: GSQT-3x5, 48 Supersets: (TGU-1L,1R; 1HS-10L,10R) X 5, 48kg

May 5: Rest Day

Kettlebell class on Monday focused on doing complexes and flows with a single bell using both hands. Class on Thursday focused on complexes and flows using 1 hand. I definitely need to brush up on snatches, because I tore up both palms (catching bell on the bottom of the drop). Had to take a rest day Friday because of it.
 

Papa Georgio

Triple-Digit Post Count
May 6: GSQT-3x5, 48 1HS-3x10/side, 48

May 7: TGU ladders (25kg, 36kg, 48kg) x 3

May 8: 1HS-5x10/side, 48 TGU-5x1/side, 48

May 9: Rest Day

May 10: 1HS-5x10/side, 44

May 11: GSQT-1x5, 48 TGU-5x1/side, 48,50,48,48,48 1HS-5x10/side, 48,50,50,48,48

Another inconsistent week. Had little time, so I just worked what I could in, where I could. Classes on Monday and Thursday went well working on various swings, snatches, squats, & pressing. Experimented a little this morning by strapping on a couple of ankle weights on the 48kg bell.
 
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