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Spikeman1444 - Training Log

Spikeman1444

Level 2 Valued Member
  • Introduction
    • Age
      • 28
    • Gender
      • Male
    • Program
      • Simple and Sinister Revised and Updated
    • Background
      • I originally came across Pavel from a high school friend back in 2010. Never really thought much of it until last September, I came across Pavel as a guest on the Joe Rogan experience! I re-watched the podcast recently and the way Pavel spoke resonated with me, so I ordered Simple and Sinister on Amazon. I've read through the book and am excited to get started. I take allot of inspiration from all of the logs here and hope to join the ranks of 'Sinister' someday.
      • I work an extremely active job and often exceed 18,000 steps per day. This will limit my frequency of sessions but I will get at least twice a week.
 
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Spikeman1444

Level 2 Valued Member
#1 - Simple and Sinister - 10/20/2021
  • Warm Up
    • Joint Circles and Bar Shoulder dislocates
    • Simple and Sinister Warm Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 curls each set on the last rep.
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg One Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Ups
  • Before Bed (1 Circuit)
    • 90/90 Stretch
    • QL Straddle Stretch
      • This stretch is really tough for me.
    • Hang from Pull Up Bar
 
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Spikeman1444

Level 2 Valued Member
#2 - Simple and Sinister - 10/21/2021
  • Warm Up
    • Joint Circles and Bar Shoulder dislocates
    • Simple and Sinister Warm Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 curls each set on the last rep.
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg Two Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Ups
  • Before Bed (1 Circuit)
    • 90/90 Stretch
    • QL Straddle Stretch
      • Used a rope attached to a 48kg kettlebell to help me with the stretch.
    • Hang from Pull Up Bar
 
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Spikeman1444

Level 2 Valued Member
Off - Simple and Sinister - 10/22/2021
  • Warm Up
    • Joint Circles and Bar Shoulder dislocates
    • Simple and Sinister Warm Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 curls each set on the last rep.
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
  • Before Bed (1 Circuit)
    • 90/90 Stretch
    • QL Straddle Stretch
      • Used a rope attached to a 48kg kettlebell to help me with the stretch.
    • Hang from Pull Up Bar
 
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Spikeman1444

Level 2 Valued Member
Off - Simple and Sinister - 10/23/2021
  • Warm Up
    • Joint Circles and Bar Shoulder dislocates
    • Simple and Sinister Warm Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 curls each set on the last rep.
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
  • Before Bed (1 Circuit)
    • 90/90 Stretch
    • QL Straddle Stretch
      • Used a rope attached to a 48kg kettlebell to help me with the stretch.
    • Hang from Pull Up Bar
 

Spikeman1444

Level 2 Valued Member
Off - Simple and Sinister - 10/24/2021
  • Warm Up
    • Joint Circles and Bar Shoulder dislocates
    • Simple and Sinister Warm Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 curls each set on the last rep.
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
  • Before Bed (1 Circuit)
    • 90/90 Stretch
    • QL Straddle Stretch
      • Used a rope attached to a 48kg kettlebell to help me with the stretch.
    • Hang from Pull Up Bar
 

Spikeman1444

Level 2 Valued Member
Off - Simple and Sinister - 10/25/2021
  • Warm Up
    • Joint Circles and Bar Shoulder dislocates
    • Simple and Sinister Warm Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 curls each set on the last rep.
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
  • Before Bed (1 Circuit)
    • 90/90 Stretch
    • QL Straddle Stretch
      • Used a rope attached to a 48kg kettlebell to help me with the stretch.
    • Hang from Pull Up Bar
 

Spikeman1444

Level 2 Valued Member
Off - Simple and Sinister - 10/26/2021
  • Warm Up
    • Joint Circles and Bar Shoulder dislocates
    • Simple and Sinister Warm Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 curls each set on the last rep.
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
  • Before Bed (1 Circuit)
    • 90/90 Stretch
    • QL Straddle Stretch
      • Used a rope attached to a 48kg kettlebell to help me with the stretch.
    • Hang from Pull Up Bar
 

Spikeman1444

Level 2 Valued Member
Off - Simple and Sinister - 10/27/2021
  • Warm Up
    • Joint Circles and Bar Shoulder dislocates
    • Simple and Sinister Warm Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 curls each set on the last rep.
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
  • Before Bed (1 Circuit)
    • 90/90 Stretch
    • QL Straddle Stretch
      • Used a rope attached to a 48kg kettlebell to help me with the stretch.
    • Hang from Pull Up Bar
 

Spikeman1444

Level 2 Valued Member
Off - Simple and Sinister - 10/28/2021
  • Warm Up
    • Joint Circles and Bar Shoulder dislocates
    • Simple and Sinister Warm Up
      • 3(5) 16kg Prying Goblet Squat
        • 5 curls each set on the last rep.
      • 3(5) StrongFirst Hip Bridge
      • 3(10) 16kg Kettlebell Halo
  • Before Bed (1 Circuit)
    • 90/90 Stretch
    • QL Straddle Stretch
      • Used a rope attached to a 48kg kettlebell to help me with the stretch.
    • Hang from Pull Up Bar
Notes
  • Been so busy with work but I am still working on my warm-up exercises, mobility and flexibility work. I am also reading all I can on hardstyle/Pavel.
 
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