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Things Are Going So Well, Help Me Screw It Up

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Roman Kladivo

Roman Kladivo

Level 5 Valued Member
Year 2017 was probably the best year of my training career. I had clear goal (passing the SFG level 1 in November), one program to follow (SFG level 1 prep from Brett Jones) and I had excellent results with it. But then 2018 came. I started training with barbell, tried lots of different programs and kinda lost the focus I had. I can´t say I did have any results at all, but nothing did not even come close to the things I experienced in 2017. So, after I moved across the country in December and gained some weight due to lack of training and some bad dietary choices, I decide to make a full stop and get more structured training approach with clear long term goal. And for this I can not think about anything better then Pavels most fundamental Kettlebells program which Dan John put in order in his excellent article
Things Are Going So Well, Help Me Screw It Up, Part 2 | StrongFirst

So, right now I am 25 year old male, 180 cm, 86 kg and 14 % of bodyfat, quite healthy with no pains and symetrical 2s on FMS. I started SaS on 1st January 2019 and "passed" the Simple standards on my fist try, BUT I was huffing and puffing and the last swing set was more of "soft style" then "hard style" so I decidet to stick with SaS for few mor weeks before I make this "pass" into PASS.
 
My training until now

January
Nutrition goal: Tracking my nutrition through nutrition diary
Main program: SaS

1.1. 2019
Morning - SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Prying Goblet Squat 24 kg - 3x5;
Swing - 32, 32, 32, 32, 32 (Testing for Simple)
Get up - 32, 32, 32, 32, 32 (Testing for Simple)
90/90, QL Stretch

2.1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Prying Goblet Squat 24 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch

Afternoon GFM - Shoulder mobility and hand balancing emphasis

3.1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Prying Goblet Squat 24 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch

4.1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Prying Goblet Squat 24 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch
Afternoon GFM - Shoulder mobility and balancing emphasis

5.1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Prying Goblet Squat 24 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch

6.1. 2019
No training this day

7.1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch
Afternoon GFM - Hip mobility and deep squat emphasis

8.1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch

9.1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch
Afternoon GFM - Shoulder mobility and hand balancing emphasis

10.1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch

11.1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch
Afternoon GFM - Hip mobility and deep squat emphasis

12. 1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch

13.1. 2019
No training this day

14. 1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch
Afternoon GFM - Shoulder mobility and hand balancing emphasis

15. 1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch

16. 1. 2018
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch
Afternoon GFM - Hip mobility and deep squat emphasis

17.1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch

18.1, 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch
Afternoon GFM - Shoulder mobility and hand balancing emphasis

19. 1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch

20.1. 2019
No training this day

21.1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch
Afternoon GFM - Hip mobility and deep squat emphasis

22.1. 2019
Morning SaS
Halo 16 kg - 3x5; Hp Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch
 
23. 1. 2019
Morning SaS
Halo 16 kg - 3x5; Hip Bridge - 3x5; Goblet Squat 32 kg - 3x5;
Swing - 32, 32, 32, 32, 32
Get up - 32, 32, 32, 32, 32
90/90, QL Stretch
Passed the Simple standards today and few minutes afterwards I was ready for second round. Guess I am ready for RoP.

No afternoon GFM today.
 
25.1.2019 - RoP Testing
Press - 28 kg five reps on left, six on the right so I will probably start my first cycle with 24 kg so my shoulders could get used to the higher volume of pressing.
Snatch - 158 reps in ten minutes. First five minutes were quite easy, then the real fun began.
 
26.1. 2019 - RoP Heavy Day
Warm up - Halo 16 kg - 3x5; Prying Pump - 3x5; Goblet Squat 32 kg - 3x5
Press + Pull up: 24 kg / BW - 3x(1,2,3)
Swing: 32 kg / 7 min - 140 reps (10+10)
 
28.1.2019 - RoP "Moderate" Day
Warm up - Halo 16 kg 3x5; Prying Pump 3x5; Goblet Squat 32 kg 3x5;
Press + Pull Up: 24 kg / BW - 3x(1)
Snatch: 24 kg / 6 min - 60 reps (10+10)
 
30.1. 2019 - RoP - "More vigorous then monday"
Warm up - Halo 16 kg 3x5; Prying Pump 3x5; Goblet Squat 32 kg;
Press + Pull Up: 24 kg / BW - 3x(1,2)
Swing: 32 kg / 7 min (100 reps)
 
February
Nutrition Goal: Only three big meals per day (no unnecessary snacks during a day)
Main program: RoP

1.2. 2019
No training today

2.2. 2019 - RoP - Heavy Day
Warm up - Halo 16 kg 3x5, Prying Pump 3x5; Goblet Squat 32 kg - 3x5;
Press + Pull Up - 24 kg / BW: 4 x (1,2,3)
Swing: 3 min / 32 kg (80 reps)
 
3.3. 2019
No training today

4.3.2019 - RoP - Moderate Day
Warm up - Halo 16 kg 3x5, Praying Pump 3x5; Goblet Squat 32 kg - 3x5;
Press + Pull Up - 24 kg / BW: 4 x (1)
Snatch: 9 min / 24 kg (90 reps)
 
5.2. 2019 - Variety
GFM - Mobility focused Flow

6.2. 2019 - RoP - More vigorous then Monday
Warm up - Halo 16 kg - 3x5; Prying Pump - 3x5; Goblet Squat 32 kg - 3x5;
Press + Pull Up - 24 kg / BW: 4 x (1,2)
Swing: 11 min / 32 kg (160 reps)
 
8.2.2019
No training today

9.2.2019 - RoP - Heavy Day
Warm up - Halo 16 kg - 3x5; Praying Pump - 3x5; Goblet Squat 32 kg - 3x5;
Press + Pull Up: 24 kg / BW: 5x (1,2,3)
Swing: 4 min / 40 kg (80 reps)

O.K. The gym in which I trained today was quite wierd one. They have some plastic whatever-bells from 4 to 20 kg, than pair of quality 24 kg and one steel 40 kg bell with fat grip. As I rolled only 4 for today swings I decidet to go with the 40 and must say, that after 80 reps with it I get my first muscle spasm in the foreams in my life, so I had to stop. Interesting experience, but next time I am going back to my home gyme.
 
10.2. 2019
No training today
11.2. 2019 - RoP - Moderate Day
Warm up - Halo 16 kg - 3x5; Praying Pump - 3x5; Goblet Squat 32 kg - 3x5;
Press + Pull Up: 24 kg / BW - 5x(1)
Snatch: 8 min / 24 kg (80 reps)

12.2.2019 - RoP - Variety Day
GFM - Mobility and Get Up focus
 
13.2.2019 - RoP - More Vigorous then Monday
Warm up - Halo 16 kg - 3x5; Praying Pum - 3x5; Goblet Squat 36 kg - 3x5;
Press + Pull Up: 24 kg / BW - 5 x (1,2)
Swing: 3 min / 32 kg (60 reps)
 
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