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Staying the Course -- Adam Mundorf

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Well, I've been on the RoP for about 5 weeks now and it's been a great ride. Things feel good but I'm looking for a simpler routine with less thinking and more doing. I have a habit of over complicating things and thinking I'm smarter than I actually am. Adding in this and that. Honestly, the best results I ever received from training were when I followed the program minimum back in 2011 - 2013. It turns out that the less I thought I knew, the better off I was. I just did the work with no tweaking or 'optimizing'.

I'm going to pursue Simple and Sinister 2.0 . It's a simple do this program and the fact the book offers no deviation or variety days, I believe this will allow me to stay focused. I follow the program and it delivers.
 
Adam R Mundorf said:
Well, I've been on the RoP for about 5 weeks now and it's been a great ride. Things feel good but I'm looking for a simpler routine with less thinking and more doing. I have a habit of over complicating things and thinking I'm smarter than I actually am. Adding in this and that. Honestly, the best results I ever received from training were when I followed the program minimum back in 2011 - 2013. It turns out that the less I thought I knew, the better off I was. I just did the work with no tweaking or 'optimizing'.

I'm going to pursue Simple and Sinister 2.0 . It's a simple do this program and the fact the book offers no deviation or variety days, I believe this will allow me to stay focused. I follow the program and it delivers.
Click to expand...
I hope S&S works out better for you! But why not just cut back to the basic RoP template and finish your cycle if all the extras you add and change are what bother you? You aren't even halfway through your cycle and the S&S book won't stop you from adding/changing things either. Pick a weight you can clean and press 6-8 times. One rep. One Rep. Two reps. Two reps. Three reps. Three reps. Rest and repeat. Add rungs and ladders on a weekly basis. Add pull ups if you want. Finish with a up to 12 minutes of swings or snatches. That's RoP.

S&S is even more basic. But C&P and swings/snatches 3 days a week is little more complicated thant TGU and swings 5 days a week.
 
marvinthemartian said:
I hope S&S works out better for you! But why not just cut back to the basic RoP template and finish your cycle if all the extras you add and change are what bother you? You aren't even halfway through your cycle and the S&S book won't stop you from adding/changing things either. Pick a weight you can clean and press 6-8 times. One rep. One Rep. Two reps. Two reps. Three reps. Three reps. Rest and repeat. Add rungs and ladders on a weekly basis. Add pull ups if you want. Finish with a up to 12 minutes of swings or snatches. That's RoP.

S&S is even more basic. But C&P and swings/snatches 3 days a week is little more complicated thant TGU and swings 5 days a week.
Click to expand...
Thanks for the feedback Marvin. I appreciate the time you took but I think I'm going to pursue S&S. The RoP was working well but honestly I just need a change and a more simplistic program.
 
Morning Bodyweight
  • 221
    • Had a couple diet mishaps.
Yesterday's Step Count
  • 2,399
Resting Heart Rate
  • 65 bpm
Simple and Sinister (1)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg One Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
My training white board, it used to be so much more cluttered :
PXL_20210319_002749166.jpg
 
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Morning Bodyweight
  • 217.4
Yesterday's Step Count
  • 6,306
Resting Heart Rate
  • 64 bpm
Simple and Sinister (2)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg Two Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Morning Bodyweight
  • 214.8
Yesterday's Step Count
  • 3,882
Resting Heart Rate
  • 62 bpm
Simple and Sinister (3)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg One Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Morning Bodyweight
  • 218.6
Yesterday's Step Count
  • 5,638
Resting Heart Rate
  • 62 bpm
Simple and Sinister (4)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg Two Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Morning Bodyweight
  • 215.2
Yesterday's Step Count
  • 5,139
Resting Heart Rate
  • 62 bpm
Simple and Sinister (5)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg One Handed Swings
      • Had a little bit of a thumb callous issue, at the base of the thumb. I'm figuring out a work around and am paying special attention to not over gripping the bell. Working on technique and limiting rotation of the bell.
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Morning Bodyweight
  • 214.8
Yesterday's Step Count
  • 4,271
Resting Heart Rate
  • 62 bpm
Simple and Sinister (6)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg Two Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Last edited:
Morning Bodyweight
  • 216
Yesterday's Step Count
  • 8,822
Resting Heart Rate
  • 64 bpm
Simple and Sinister (7)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg One Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Morning Bodyweight
  • 217
Yesterday's Step Count
  • 3,861
Resting Heart Rate
  • 65 bpm
Simple and Sinister (8)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg Two Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
  • Post Workout Walk
    • 30 Minute Walk
 
Last edited:
Morning Bodyweight
  • 217.4
Yesterday's Step Count
  • 6,680
Resting Heart Rate
  • 65 bpm
Simple and Sinister (Jolt)
  • 48kg Farmers Carry
    • 1 minute
 
Morning Bodyweight
  • 217.2
Yesterday's Step Count
  • 8,680
Resting Heart Rate
  • 63 bpm
Simple and Sinister (9)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg One Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
  • Post Workout Walk
    • 30 Minute Walk
 
Morning Bodyweight
  • 215
Yesterday's Step Count
  • 6,630
Resting Heart Rate
  • 62 bpm
Simple and Sinister (Off)
  • Taking every Sunday off of Simple and Sinister.
 
Morning Bodyweight
  • 219
Yesterday's Step Count
  • 1,976
Resting Heart Rate
  • 62 bpm
Simple and Sinister (10)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg Two Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Last edited:
Morning Bodyweight
  • 213.8
Yesterday's Step Count
  • 8,054
Resting Heart Rate
  • 60 bpm
Simple and Sinister (11)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg One Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Morning Bodyweight
  • 212.8
Yesterday's Step Count
  • 5,489
Resting Heart Rate
  • 61 bpm
Simple and Sinister (12)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg Two Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Morning Bodyweight
  • 213.2
Yesterday's Step Count
  • 5,966
Resting Heart Rate
  • 60 bpm
Simple and Sinister (13)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Swings
    • 10(10) 16kg One Handed Swings
  • Turkish Get Ups
    • 5(1) 16kg Turkish Get Up
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Morning Bodyweight
  • 212.0
Yesterday's Step Count
  • 4,402
Resting Heart Rate
  • 61 bpm
Simple and Sinister (Jolt)
  • Warm Up
    • 3(5) 16kg Prying Goblet Squat -1 Curl each Rep
    • 3(5) SF Hip Bridge
    • 3(10) 16kg Kettlebell Halo
  • Jolt
    • 48 kg Famers Hold
      • 1 Minute
  • Cool Down - 1 Time Through
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch
    • Calf Towel Stretch
    • Bar Hang
 
Sporadic Notes
  • I'm almost up to 14 sessions of Simple and Sinister! I've had two jolts so far, I did 48kg farmers carry for the first and just a 48kg farmers hold for the second. A jolt for me will be every first and last Friday of each month.
  • The 16kg is feeling very light which is to be expected since I can press a 36kg fairly easily. A couple more weeks of Simple and Sinister, I'll be starting to edge up to the 24kg exactly as listed in Simple and Sinister 2.0 .
  • On Monday I'm beginning the four weeks to flexible steel program. It'll be done with my joint circling in the morning. I'm skipping the goblet squats because I already get enough of them through Simple and SinisterFlexible Steel.jpg
  • I'm going to work on getting my daily steps up. I've been slacking with these. Ideally I want at least 10,000 a day.
  • My diet is starting to come together. I was starting to fall off the wagon a bit but I have a routine and solid understanding now.
 
Last edited:
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