Social_Media_Hater
Level 5 Valued Member
Thanks! Simple and Sinister is one of those things that if you just keep putting in the volume, the time flies by, and you make progress.
Trying to be social about training
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Thanks! Simple and Sinister is one of those things that if you just keep putting in the volume, the time flies by, and you make progress.
Social_Media_Hater
Level 5 Valued Member
12/16/21 --Thursday
Day 192 of S&S
Swings: 10 R, 10 L. 24 kg. 40 R, 40 L. 32 kg
Get Ups: 2 L, 2 R. 24 kg. 3 L, 3 R. 32 kg
Today I didn't feel good. My left arm was sore and most of my swings on that side were poor.
12/17/21 --Friday
Swings: 10 R, 10 L. 24 kg. 40 R, 40 L. 32 kg
Get Ups: 2 L, 2 R. 24 kg. 3 L, 3 R. 32 kg
I am still tired.
12 /18/21 --Saturday
Swings: 100 T. 32 kg
Get Ups: 2 L, 2 R. 24 kg. 3 L, 3 R. 32 kg
12/20/21 --Monday
Day 195 of S&S
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
I figure that I will do two-handed swings every other day and wait until my get ups catch up. It looks like I am 4-5 weeks away from Timeless Simple.
Day 192 of S&S
Swings: 10 R, 10 L. 24 kg. 40 R, 40 L. 32 kg
Get Ups: 2 L, 2 R. 24 kg. 3 L, 3 R. 32 kg
Today I didn't feel good. My left arm was sore and most of my swings on that side were poor.
12/17/21 --Friday
Swings: 10 R, 10 L. 24 kg. 40 R, 40 L. 32 kg
Get Ups: 2 L, 2 R. 24 kg. 3 L, 3 R. 32 kg
I am still tired.
12 /18/21 --Saturday
Swings: 100 T. 32 kg
Get Ups: 2 L, 2 R. 24 kg. 3 L, 3 R. 32 kg
12/20/21 --Monday
Day 195 of S&S
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
I figure that I will do two-handed swings every other day and wait until my get ups catch up. It looks like I am 4-5 weeks away from Timeless Simple.
Social_Media_Hater
Level 5 Valued Member
12/21/21 -- Tuesday
Day 196 of S&S
Swings 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
I am tired and sore, but I got the work in. I don't know if I am tired and sore because (1) its cold, (2) I have been running around due to Christmas and eating subpar food (health wise, not taste wise), or (3) I am tired from Simple and Sinister.
12/22/21 -- Wednesday
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
I think a lot of my comments are going to be "I am tired and sore, but I got the work in."
12/23/21 --Thursday
Day 198 of S&S
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
I am starting to feel better, but not really good.
Day 196 of S&S
Swings 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
I am tired and sore, but I got the work in. I don't know if I am tired and sore because (1) its cold, (2) I have been running around due to Christmas and eating subpar food (health wise, not taste wise), or (3) I am tired from Simple and Sinister.
12/22/21 -- Wednesday
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
I think a lot of my comments are going to be "I am tired and sore, but I got the work in."
12/23/21 --Thursday
Day 198 of S&S
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
I am starting to feel better, but not really good.
Social_Media_Hater
Level 5 Valued Member
12/24/21 --Friday
Day 199 of S&S
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
12/26/21 --Sunday
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
12/27/21 --Monday
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
I felt like I had low energy in the swing, but the get up seems to be going better.
12/28/21 --Tuesday
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
I think I hit my stride for doing these as punch-the-clock workouts.
12/29/21 --Wednesday
Day 203 of S&S
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
Day 199 of S&S
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
12/26/21 --Sunday
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
12/27/21 --Monday
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
I felt like I had low energy in the swing, but the get up seems to be going better.
12/28/21 --Tuesday
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
I think I hit my stride for doing these as punch-the-clock workouts.
12/29/21 --Wednesday
Day 203 of S&S
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
Social_Media_Hater
Level 5 Valued Member
12/30/21 --Thursday
Day 204 of S&S
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
Thursdays are still the worse day of the week for me.
12/31/21 --Friday
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L,1 R. 24 kg. 4 L, 4 R. 32 kg
Fridays are not much better.
1/2/22 --Sunday
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R 24 kg. 4 L, 4 R. 32 kg
Armbar: 10 second hold left, 10 second hold right.
1/3/22 -- Monday
Day 207 of S&S
Swings: 50 R, 50 L. 32 kg
Get ups: 1 L, 1 R. 24 kg. 1 L 32 kg
I don't think I can keep a 6 workout a week schedule with this weight.
Afternoon: Get ups: 1 L, 1 R. 16 kg. 3 L, 4 R. 32 kg
I finished, but the answer is probably not that I need more protein and sleep. I probably just can't keep up.
Day 204 of S&S
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
Thursdays are still the worse day of the week for me.
12/31/21 --Friday
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L,1 R. 24 kg. 4 L, 4 R. 32 kg
Fridays are not much better.
1/2/22 --Sunday
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R 24 kg. 4 L, 4 R. 32 kg
Armbar: 10 second hold left, 10 second hold right.
1/3/22 -- Monday
Day 207 of S&S
Swings: 50 R, 50 L. 32 kg
Get ups: 1 L, 1 R. 24 kg. 1 L 32 kg
I don't think I can keep a 6 workout a week schedule with this weight.
Afternoon: Get ups: 1 L, 1 R. 16 kg. 3 L, 4 R. 32 kg
I finished, but the answer is probably not that I need more protein and sleep. I probably just can't keep up.
Social_Media_Hater
Level 5 Valued Member
1/4/22 --Tuesday
Day 208 of S&S
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg
Afternoon: Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
1/5/22 --Wednesday
Light Mobility only
The warm up as unusual, yes this means 3x5 pause rep Goblet Squats with 32 kg
3x5 10 second hold L and R arm bar. 16 kg
Some Upper body pulls with a resistance tube attached to a doorway.
Tried single leg deadlifts, they didn't go well.
1/6/22 --Thursday
Swings: 50R, 50 L. 32 kg
Get ups: 1 L 32 kg
Afternoon: Get Ups: 1 L, 1 R. 16 kg. 1 R. 32 kg
I didn't feel well.
1/7/22 --Friday
Day 210 of S&S
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
That went well.
1/8/22 --Saturday
Light Mobility
Warm Up as usual
Bent Arm Bars: 3x2 L, R. 16 kg. [No idea if I did them right]
Single Leg deadlifts: 2 L, 2 R. 16. [That was all that I managed to land without losing my balance]
Day 208 of S&S
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg
Afternoon: Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
1/5/22 --Wednesday
Light Mobility only
The warm up as unusual, yes this means 3x5 pause rep Goblet Squats with 32 kg
3x5 10 second hold L and R arm bar. 16 kg
Some Upper body pulls with a resistance tube attached to a doorway.
Tried single leg deadlifts, they didn't go well.
1/6/22 --Thursday
Swings: 50R, 50 L. 32 kg
Get ups: 1 L 32 kg
Afternoon: Get Ups: 1 L, 1 R. 16 kg. 1 R. 32 kg
I didn't feel well.
1/7/22 --Friday
Day 210 of S&S
Swings: 100 T. 32 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
That went well.
1/8/22 --Saturday
Light Mobility
Warm Up as usual
Bent Arm Bars: 3x2 L, R. 16 kg. [No idea if I did them right]
Single Leg deadlifts: 2 L, 2 R. 16. [That was all that I managed to land without losing my balance]
Last edited:
Social_Media_Hater
Level 5 Valued Member
1/9/22 --Sunday
Light Mobility
Warm Up as usual
Bent Arm Bars: 3x1 L, R. 16 kg
Single Leg deadlifts: 2 L, 2 r. 16 kg [That is still all I managed to land]
Today marks one year since the first time I touched a kettlebell.
1/10/22 --Monday
Day 211 of S&S
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
Looks like I made timeless simple, but there is still a lot of work to do: the last two sets of swings with my left hand were noticeably less powerful then the first three, and I briefly lost my balance on the third get up with my left hand.
1/11/22 --Tuesday
Day 212 of S&S
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
Light Mobility
Warm Up as usual
Bent Arm Bars: 3x1 L, R. 16 kg
Single Leg deadlifts: 2 L, 2 r. 16 kg [That is still all I managed to land]
Today marks one year since the first time I touched a kettlebell.
1/10/22 --Monday
Day 211 of S&S
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
Looks like I made timeless simple, but there is still a lot of work to do: the last two sets of swings with my left hand were noticeably less powerful then the first three, and I briefly lost my balance on the third get up with my left hand.
1/11/22 --Tuesday
Day 212 of S&S
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
Social_Media_Hater
Level 5 Valued Member
1/12/22 --Wednesday
Warm up
Bent arm bars: 3x2 R,L. 16 kg
Single leg dead lifts: 2x2 R,L. 16 kg [I seem to be getting better at staying rooted.]
1/13/22 --Thursday
Day 213 of S&S
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
This is not good enough to make me proud, but I will give it some time before I start to worry about it.
1/14/22 --Friday
Swings: 100 t 32 kg
Get Ups: 5 L, 5 R. 32 kg
1/15/22 --Saturday
Light Mobility
Warm up
Bent arm bars: 3x2 R,L. 16 kg
Single leg dead lifts: 2x2 R,L. 16 kg
1/16/22 --Sunday
Light Mobility
Warm up
Bent Arm Bars 3 x2 R,L. 16 kg
Single leg dead lifts: 2x2 R,L. 16 kg
MP: 1x(1+2+3) 24 kg [I start to lean on the third press with my left hand. This is a weak point that I should work on.]
1/17/22 --Monday
Day 215 of S&S
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
The swings felt powerful today. I completed them in 20 minutes. But this involved resting more on the get ups, which were done in 32 minutes. Patients, I need to put in more time.
Warm up
Bent arm bars: 3x2 R,L. 16 kg
Single leg dead lifts: 2x2 R,L. 16 kg [I seem to be getting better at staying rooted.]
1/13/22 --Thursday
Day 213 of S&S
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
This is not good enough to make me proud, but I will give it some time before I start to worry about it.
1/14/22 --Friday
Swings: 100 t 32 kg
Get Ups: 5 L, 5 R. 32 kg
1/15/22 --Saturday
Light Mobility
Warm up
Bent arm bars: 3x2 R,L. 16 kg
Single leg dead lifts: 2x2 R,L. 16 kg
1/16/22 --Sunday
Light Mobility
Warm up
Bent Arm Bars 3 x2 R,L. 16 kg
Single leg dead lifts: 2x2 R,L. 16 kg
MP: 1x(1+2+3) 24 kg [I start to lean on the third press with my left hand. This is a weak point that I should work on.]
1/17/22 --Monday
Day 215 of S&S
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
The swings felt powerful today. I completed them in 20 minutes. But this involved resting more on the get ups, which were done in 32 minutes. Patients, I need to put in more time.
Social_Media_Hater
Level 5 Valued Member
1/18/22 -- Tuesday
Day 216 of S&S
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
1/19/22 --Wednesday
It was suppose to be light mobility, but I was pressed for time so all I did was:
Goblet squats: 1x15 32 kg.
I had to set down and rest after that, so I didn't hit the day running as well as I would have liked.
1/20/22 --Thursday
Swings: 50 R. 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I was tired, but I was also pretty sure that I didn't have the 'Rona even though I may have been exposed to it.
1/21/22 --Friday
Light Mobility
Goblet Squats 4x5 32 kg
Armbars: 2x10 second hold 16 kg.
Get Up: 1 L, 1 R. 16 kg
Single leg deadlifts: 2x2 L R. 16 kg
I switched Saturday and Friday because my left wrist hurt when I rotated it clockwise.
1/22/22 --Saturday
G. Squats: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I cut the hip bridges and halos from the warmup, so I am going to start recording the goblet squats. Today felt good.
1/23/22 --Sunday
Light Mobility
G. Squats: 3x5 32 kg
Armbars: 3x10 second holds. 16 kg plus one bent arm bar per hand.
4x5 cleans 32 kg
I am going to work on heavy cleans as a skills thing because I seem to have no idea how mush force I need to use to bring the bell into position without hitting myself with it.
1/24/22 --Monday
Day 219 of S&S
G. Squats: 3x5 32 kg
Swings: 50 R. 50L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
The swings were done in 18 minutes, I did not time the get ups.
The heavy cleans that I did on a rest day yesterday were a bit much.
Day 216 of S&S
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
1/19/22 --Wednesday
It was suppose to be light mobility, but I was pressed for time so all I did was:
Goblet squats: 1x15 32 kg.
I had to set down and rest after that, so I didn't hit the day running as well as I would have liked.
1/20/22 --Thursday
Swings: 50 R. 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I was tired, but I was also pretty sure that I didn't have the 'Rona even though I may have been exposed to it.
1/21/22 --Friday
Light Mobility
Goblet Squats 4x5 32 kg
Armbars: 2x10 second hold 16 kg.
Get Up: 1 L, 1 R. 16 kg
Single leg deadlifts: 2x2 L R. 16 kg
I switched Saturday and Friday because my left wrist hurt when I rotated it clockwise.
1/22/22 --Saturday
G. Squats: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I cut the hip bridges and halos from the warmup, so I am going to start recording the goblet squats. Today felt good.
1/23/22 --Sunday
Light Mobility
G. Squats: 3x5 32 kg
Armbars: 3x10 second holds. 16 kg plus one bent arm bar per hand.
4x5 cleans 32 kg
I am going to work on heavy cleans as a skills thing because I seem to have no idea how mush force I need to use to bring the bell into position without hitting myself with it.
1/24/22 --Monday
Day 219 of S&S
G. Squats: 3x5 32 kg
Swings: 50 R. 50L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
The swings were done in 18 minutes, I did not time the get ups.
The heavy cleans that I did on a rest day yesterday were a bit much.
Social_Media_Hater
Level 5 Valued Member
1/25/22 -- Tuesday
Day 220 of S&S
G. Squats: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
1/26/22 --Wednesday
Light Mobility and Skills
G. Squats: 3x5 32 kg
Cleans 5L, 5 R. 32 kg
Arm bars 3x10 second hold plus one bent arm bar. 16 kg
Get Up: 1 L, 1 R. 16 kg
1/27/22 --Thursday
G. Squats: 3x5 32 kg
Get Up: 1 L, 1 R. 16 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I added a light get up to the warm up.
1/28/22 -- Friday
Day 222 of S&S
G. Squats: 3x5 32 kg
Get Up: 1 L, 1 R. 16 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
1/29/22 -- Saturday
G. Squats: 3x5 32 kg
Cleans 5L, 5 R. 32 kg
Arm bars 3x10 second hold
Day 220 of S&S
G. Squats: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
1/26/22 --Wednesday
Light Mobility and Skills
G. Squats: 3x5 32 kg
Cleans 5L, 5 R. 32 kg
Arm bars 3x10 second hold plus one bent arm bar. 16 kg
Get Up: 1 L, 1 R. 16 kg
1/27/22 --Thursday
G. Squats: 3x5 32 kg
Get Up: 1 L, 1 R. 16 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I added a light get up to the warm up.
1/28/22 -- Friday
Day 222 of S&S
G. Squats: 3x5 32 kg
Get Up: 1 L, 1 R. 16 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
1/29/22 -- Saturday
G. Squats: 3x5 32 kg
Cleans 5L, 5 R. 32 kg
Arm bars 3x10 second hold
Social_Media_Hater
Level 5 Valued Member
1/30/22 -- Sunday
3x5 Goblet Squats 32 kg
Then I dug myself out from the storm; there was a lot of snow to shovel.
1/31/22 --Monday
Day 223 of S&S
G. Squats: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I haven't been sleeping and this is not going as well as it should.
2/1/22 --Tuesday
G. Squats: 3x5 32 kg
Swings: 100 T. 32 kg
Get ups: 5 L, 5 R. 32 kg
I slept better, but not good. I simply need my daily walk in order to sleep.
2/2/22 --Wednesday
G. Squats: 3x5 32 kg
Armbars: 3x10 second hold plus one bent armbar. 16 kg
1x5 cleans 32 kg. I thought that my bruised forearm would be healed by now, but it is not.
2/3/22 --Thursday
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L 32 kg
Get Ups: 5 L, 5 R. 32 kg
The swings took 18 minutes. I have the weekend of 2/26-2/27 marked off to decide what to do: Bigger bell, less rest, change programs, etc.
2/4/22 -- Friday
G. Squat: 3x5 32 kg
1x2 Double racked front squat with 32 and 24 kg. (The way the 32 kg bell shifted on my arm spooked me out of doing more.)
Armbars: 3x10 second hold plus one bent armbar. 16 kg
Single leg deadlifts: 4 R, 2 L 16 kg. This is measured until I lose my balance enough to make me no rep what I am doing.
2/5/22 --Saturday
Day 226 of S&S
G. Squats 3x5 32 kg
Swings: 100 T 32kg
Get Ups: 5 L, 5 R. 32 kg
My reason for doing my planed Friday on Saturday, and vice versa had nothing to do with training.
3x5 Goblet Squats 32 kg
Then I dug myself out from the storm; there was a lot of snow to shovel.
1/31/22 --Monday
Day 223 of S&S
G. Squats: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I haven't been sleeping and this is not going as well as it should.
2/1/22 --Tuesday
G. Squats: 3x5 32 kg
Swings: 100 T. 32 kg
Get ups: 5 L, 5 R. 32 kg
I slept better, but not good. I simply need my daily walk in order to sleep.
2/2/22 --Wednesday
G. Squats: 3x5 32 kg
Armbars: 3x10 second hold plus one bent armbar. 16 kg
1x5 cleans 32 kg. I thought that my bruised forearm would be healed by now, but it is not.
2/3/22 --Thursday
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L 32 kg
Get Ups: 5 L, 5 R. 32 kg
The swings took 18 minutes. I have the weekend of 2/26-2/27 marked off to decide what to do: Bigger bell, less rest, change programs, etc.
2/4/22 -- Friday
G. Squat: 3x5 32 kg
1x2 Double racked front squat with 32 and 24 kg. (The way the 32 kg bell shifted on my arm spooked me out of doing more.)
Armbars: 3x10 second hold plus one bent armbar. 16 kg
Single leg deadlifts: 4 R, 2 L 16 kg. This is measured until I lose my balance enough to make me no rep what I am doing.
2/5/22 --Saturday
Day 226 of S&S
G. Squats 3x5 32 kg
Swings: 100 T 32kg
Get Ups: 5 L, 5 R. 32 kg
My reason for doing my planed Friday on Saturday, and vice versa had nothing to do with training.
Social_Media_Hater
Level 5 Valued Member
2/6/22 --Sunday
G. Squats 3x5 32 kg
Cleans 1x5 32 kg
Arm bars: 3x10 second hold plus one bent arm bar 16 kg
2/7/22 --Monday
Day 227 of S&S
G. Squats 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
2/8/22 --Tuesday
G. Squats 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
2/9/22 --Wednesday
G. Squats 3x5 32 kg
Cleans 1x5 32 kg
Arm bars: 3x10 second hold plus one bent arm bar 16 kg
2/10/22 --Thursday
G. Squats 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
Today was poor. I am losing flexibility in my left shoulder, so I think I am overtraining. It must be the cleans, I think 1x5 per hand is learning, but my body may be telling me otherwise.
2/11/22 --Friday
Day 230 of S&S
G. Squats 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I really should have switched this day with Saturday, but I didn't. It is time to rest up and hope I do better next week.
2/13/22 --Sunday
G. Squats 3x5 32 kg
Cleans 1x5 32 kg
Arm bars: 3x10 second hold plus one bent arm bar 16 kg
After a day of full rest, I feel better. But, I won't really know until tomorrow.
G. Squats 3x5 32 kg
Cleans 1x5 32 kg
Arm bars: 3x10 second hold plus one bent arm bar 16 kg
2/7/22 --Monday
Day 227 of S&S
G. Squats 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
2/8/22 --Tuesday
G. Squats 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
2/9/22 --Wednesday
G. Squats 3x5 32 kg
Cleans 1x5 32 kg
Arm bars: 3x10 second hold plus one bent arm bar 16 kg
2/10/22 --Thursday
G. Squats 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
Today was poor. I am losing flexibility in my left shoulder, so I think I am overtraining. It must be the cleans, I think 1x5 per hand is learning, but my body may be telling me otherwise.
2/11/22 --Friday
Day 230 of S&S
G. Squats 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I really should have switched this day with Saturday, but I didn't. It is time to rest up and hope I do better next week.
2/13/22 --Sunday
G. Squats 3x5 32 kg
Cleans 1x5 32 kg
Arm bars: 3x10 second hold plus one bent arm bar 16 kg
After a day of full rest, I feel better. But, I won't really know until tomorrow.
Social_Media_Hater
Level 5 Valued Member
2/14/22 --Monday
Day 231 of S&S
G. Squats: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
Today went well. Not perfect, but well. I don't want to lie to myself, so I'll say it out loud: this seven week long "consolidation period" is long and I find it discouraging.
2/15/22 --Tuesday
G. Squats: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
My left wrist hurts and I don't know why. I took extra care not to bend it today, but I don't remember bending it yesterday.
2/16/22 --Wednesday
G. Squats: 3x5 32 kg
Armbars: 3x10 second hold plus one bent armbar 16 kg
My wrist still hurts.
2/17/22 --Thursday
G. Squats: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
It is 56 degrees out today and my wrist feels great. Maybe I just can't stand the cold anymore.
2/18/22 --Friday
G. Squats: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
2/19/22 --Saturday
G. Squats: 3x5 32 kg
2 cleans 32 kg, plus various midpulls and gunslinger swings and such. (I think the problem is that I am cleaning too high.)
Armbars: 3x5 second hold plus two bent armbars
Hanging on a pullup bar, unspecified.
2/20/22 --Sunday
G. Squats: 3x5 32 kg
5 cleans 32 kg
Armbars: 3x5 second hold plus two bent armbars
Hanging on a pullup bar, unspecified.
2/21/22 --Monday
Day 235 of S&S
G. Squats: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I guess that I have gotten stronger over the last seven weeks or so.
Day 231 of S&S
G. Squats: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
Today went well. Not perfect, but well. I don't want to lie to myself, so I'll say it out loud: this seven week long "consolidation period" is long and I find it discouraging.
2/15/22 --Tuesday
G. Squats: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
My left wrist hurts and I don't know why. I took extra care not to bend it today, but I don't remember bending it yesterday.
2/16/22 --Wednesday
G. Squats: 3x5 32 kg
Armbars: 3x10 second hold plus one bent armbar 16 kg
My wrist still hurts.
2/17/22 --Thursday
G. Squats: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
It is 56 degrees out today and my wrist feels great. Maybe I just can't stand the cold anymore.
2/18/22 --Friday
G. Squats: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
2/19/22 --Saturday
G. Squats: 3x5 32 kg
2 cleans 32 kg, plus various midpulls and gunslinger swings and such. (I think the problem is that I am cleaning too high.)
Armbars: 3x5 second hold plus two bent armbars
Hanging on a pullup bar, unspecified.
2/20/22 --Sunday
G. Squats: 3x5 32 kg
5 cleans 32 kg
Armbars: 3x5 second hold plus two bent armbars
Hanging on a pullup bar, unspecified.
2/21/22 --Monday
Day 235 of S&S
G. Squats: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I guess that I have gotten stronger over the last seven weeks or so.
Social_Media_Hater
Level 5 Valued Member
Yikes, I've been letting a lot of time pass between posts.
2/22/22 -- Tuesday
Day 236 of S&S
G. Squat: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I think there is still progress to be made without buying a bigger bell. If I try to overspeed the swings the get ups are more difficult.
2/23/22 --Wednesday
G. Squat: 3x5 32 kg
Clean and Press: 5 R, 4 L. 24 kg
My legs started to shake on 3. I got the fifth on the right by grinding, but I stood on 4 on the left.
Hanging on a pullup bar: unspecified.
2/24/22 -- Thursday
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get ups: 5 L, 5 R. 32 kg
2/25/22 --Friday
G. Squat: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
2/26/22 -- Saturday
G. Squat: 3x5 32 kg
Armbars: 3x5 second hold plus two bent armbars 16 kg
2/27/22 -- Sunday
G. Squat: 3x5 32 kg
2/28/22 -- Monday
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get ups: 5 L, 5 R. 32 kg
The get ups went well; the swings were ok.
Afternoon:
3 pullups
I meant to pull myself to the sticking point and stay there for 5 deep breaths, but I hit the top, got overexcited, and probably over did it too.
3/1/22 -- Tuesday
G. Squat: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
Today it became clear that my elbows do not like pull ups and get ups. I should limit myself to one pull up in a day.
3/2/22 -- Wednesday
G. Squat: 3x5 32 kg
armbars: 3x5 second hold plus 2 bent armbars. 16 kg
Hanging on pullup bar. Stopped due to intense pain in my forearms and wrists.
3/3/22 -- Thursday
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get ups: 5 L, 5 R. 32 kg
That was terrible. My arms are cooked, I have to stay off of that pull up bar for awhile.
Afternoon: Received 40 kg kettlebell.
Swings: 1x10 T, 40 kg
3/4/22 -- Friday
Day 242 of Simple and Sinister
"Simple" with S- and G- weights
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 24 kg in 6:35
Get ups: 5 L, 5 R. 24 kg in 12:23
I should mention that the rest between swings and get ups was unregulated. Apparently I am extremely unconditioned.
Afternoon: grease the groove sets of 10 swings with the 40 kg bell.
Swings: 3x10 T, 40 kg
At some point I decided to pursue Simple by buying a bigger bell and racing the clock on Fridays with a lighter bell. I didn't really write down when I made this decision.
2/22/22 -- Tuesday
Day 236 of S&S
G. Squat: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I think there is still progress to be made without buying a bigger bell. If I try to overspeed the swings the get ups are more difficult.
2/23/22 --Wednesday
G. Squat: 3x5 32 kg
Clean and Press: 5 R, 4 L. 24 kg
My legs started to shake on 3. I got the fifth on the right by grinding, but I stood on 4 on the left.
Hanging on a pullup bar: unspecified.
2/24/22 -- Thursday
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get ups: 5 L, 5 R. 32 kg
2/25/22 --Friday
G. Squat: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
2/26/22 -- Saturday
G. Squat: 3x5 32 kg
Armbars: 3x5 second hold plus two bent armbars 16 kg
2/27/22 -- Sunday
G. Squat: 3x5 32 kg
2/28/22 -- Monday
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get ups: 5 L, 5 R. 32 kg
The get ups went well; the swings were ok.
Afternoon:
3 pullups
I meant to pull myself to the sticking point and stay there for 5 deep breaths, but I hit the top, got overexcited, and probably over did it too.
3/1/22 -- Tuesday
G. Squat: 3x5 32 kg
Swings: 100 T. 32 kg
Get Ups: 5 L, 5 R. 32 kg
Today it became clear that my elbows do not like pull ups and get ups. I should limit myself to one pull up in a day.
3/2/22 -- Wednesday
G. Squat: 3x5 32 kg
armbars: 3x5 second hold plus 2 bent armbars. 16 kg
Hanging on pullup bar. Stopped due to intense pain in my forearms and wrists.
3/3/22 -- Thursday
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get ups: 5 L, 5 R. 32 kg
That was terrible. My arms are cooked, I have to stay off of that pull up bar for awhile.
Afternoon: Received 40 kg kettlebell.
Swings: 1x10 T, 40 kg
3/4/22 -- Friday
Day 242 of Simple and Sinister
"Simple" with S- and G- weights
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 24 kg in 6:35
Get ups: 5 L, 5 R. 24 kg in 12:23
I should mention that the rest between swings and get ups was unregulated. Apparently I am extremely unconditioned.
Afternoon: grease the groove sets of 10 swings with the 40 kg bell.
Swings: 3x10 T, 40 kg
At some point I decided to pursue Simple by buying a bigger bell and racing the clock on Fridays with a lighter bell. I didn't really write down when I made this decision.
Social_Media_Hater
Level 5 Valued Member
3/5/22 -- Saturday
G. Squat 3x5 32 kg
Armbar: 3x5 second holds plus two bent arm bars
Swings: 4x10 T. 40 kg spread throughout the day
3/6/22 --Sunday
G. Squat 3x 5 32 kg
Swings: 10 R, 10 L. 40 kg
On the left that was a set of 7 and a set of 3, not one set of 10.
3/7/22 --Monday
Day 243 of S&S
G. Squat 3x 5 32 kg
Swings: 40 R, 40 L. 32 kg. 10 R, 10 L 40 kg
Get Ups: 5 L, 5 R. 32 kg
The swings did not go well with my left arm. So I think I am going to back off from using the 40kg bell for one-handed swings fro a bit.
3/8/22 -- Tuesday
G. Squat 3x 5 32 kg
Swings: 80 T. 32 kg. 20 T. 40 kg
Get Ups: 5 L, 5 R. 32 kg
I do like heavy two-handed swings though. Sometimes I forgot this when I am not doing them.
3/9/22 -- Wednesday
G. Squat 3x 5 32 kg
Farmer's walks. Maybe 100 feet. 40 kg in one hand, 32 kg in the other. It was for like farmer's pacing and I would have to know what my turn radius is to know how far I went.
3/10/22 -- Thursday
G. Squat 3x 5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I felt rather well for a Thursday this Thursday
3/11/22 -- Friday
Day 246 of S&S
S- and G-
G. Squat 3x 5 32 kg
Swings: 50 R, 50 L. 24 kg: 5:50 minutes
Get Ups: 5 L, 5 R. 24 kg: 12:20 minutes
The rest between exercises was unregulated.
G. Squat 3x5 32 kg
Armbar: 3x5 second holds plus two bent arm bars
Swings: 4x10 T. 40 kg spread throughout the day
3/6/22 --Sunday
G. Squat 3x 5 32 kg
Swings: 10 R, 10 L. 40 kg
On the left that was a set of 7 and a set of 3, not one set of 10.
3/7/22 --Monday
Day 243 of S&S
G. Squat 3x 5 32 kg
Swings: 40 R, 40 L. 32 kg. 10 R, 10 L 40 kg
Get Ups: 5 L, 5 R. 32 kg
The swings did not go well with my left arm. So I think I am going to back off from using the 40kg bell for one-handed swings fro a bit.
3/8/22 -- Tuesday
G. Squat 3x 5 32 kg
Swings: 80 T. 32 kg. 20 T. 40 kg
Get Ups: 5 L, 5 R. 32 kg
I do like heavy two-handed swings though. Sometimes I forgot this when I am not doing them.
3/9/22 -- Wednesday
G. Squat 3x 5 32 kg
Farmer's walks. Maybe 100 feet. 40 kg in one hand, 32 kg in the other. It was for like farmer's pacing and I would have to know what my turn radius is to know how far I went.
3/10/22 -- Thursday
G. Squat 3x 5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I felt rather well for a Thursday this Thursday
3/11/22 -- Friday
Day 246 of S&S
S- and G-
G. Squat 3x 5 32 kg
Swings: 50 R, 50 L. 24 kg: 5:50 minutes
Get Ups: 5 L, 5 R. 24 kg: 12:20 minutes
The rest between exercises was unregulated.
Social_Media_Hater
Level 5 Valued Member
3/12/22 -- Saturday
G. Squat with curl: 3x5 32 kg
I figured that I should make some effort to strengthen my left arm.
Swings: 2x10 T. 40 kg
3/13/22 --Sunday
G. Squat with curl: 3x5 32 kg
I decided that the way to do the curl is to put the bell all the way down when I am at the bottom of the squat and then curl it back to chest level.
Swings: 2x10 T. 40 kg
3/14/22 --Monday
Day 247 of S&S
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get up: 5 L, 5 R. 32 kg
Afternoon: 2 pull ups
3/15/22 -- Tuesday
G. Squat: 3x5 32 kg
Swings: 80 T. 32 kg. 20 T. 40 kg
Get Ups: 5 L, 5 R. 32 kg
Afternoon: 2 pull ups
3/16/22 -- Wednesday
G. Squat with curl 15. 32 kg
I managed all 15 or them, but the 15 curls were close to failure and the last five were singles.
Afternoon: 2 pull ups
3/17/22 -- Thursday
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get up: 5 L, 5 R. 32 kg
That sucked and my left arm hurts like hell. I was inclined to blame the two pull ups per afternoon, but it could just as easily been the curls.
3/18/22 --Friday
Day 250 of S&S
S- and G - day
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 24 kg. In 5:18
Get Ups: 5 L, 5 R 24 kg. in 9:05
The rest between exercises was still unregulated.
I started to shake on the 6th set of swings. I would have made it in under 5 minutes if I just didn't let my self bend over and grasp for air before the last set, so I should work on that. On the fifth or seventh set on the get ups I allowed my shoulder to become unpacked and just completed the movement despite the lack of stability. Another thing to work on.
Afternoon: 2 pull ups
I don't have a heavy day tomorrow, so why not?
G. Squat with curl: 3x5 32 kg
I figured that I should make some effort to strengthen my left arm.
Swings: 2x10 T. 40 kg
3/13/22 --Sunday
G. Squat with curl: 3x5 32 kg
I decided that the way to do the curl is to put the bell all the way down when I am at the bottom of the squat and then curl it back to chest level.
Swings: 2x10 T. 40 kg
3/14/22 --Monday
Day 247 of S&S
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get up: 5 L, 5 R. 32 kg
Afternoon: 2 pull ups
3/15/22 -- Tuesday
G. Squat: 3x5 32 kg
Swings: 80 T. 32 kg. 20 T. 40 kg
Get Ups: 5 L, 5 R. 32 kg
Afternoon: 2 pull ups
3/16/22 -- Wednesday
G. Squat with curl 15. 32 kg
I managed all 15 or them, but the 15 curls were close to failure and the last five were singles.
Afternoon: 2 pull ups
3/17/22 -- Thursday
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get up: 5 L, 5 R. 32 kg
That sucked and my left arm hurts like hell. I was inclined to blame the two pull ups per afternoon, but it could just as easily been the curls.
3/18/22 --Friday
Day 250 of S&S
S- and G - day
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 24 kg. In 5:18
Get Ups: 5 L, 5 R 24 kg. in 9:05
The rest between exercises was still unregulated.
I started to shake on the 6th set of swings. I would have made it in under 5 minutes if I just didn't let my self bend over and grasp for air before the last set, so I should work on that. On the fifth or seventh set on the get ups I allowed my shoulder to become unpacked and just completed the movement despite the lack of stability. Another thing to work on.
Afternoon: 2 pull ups
I don't have a heavy day tomorrow, so why not?
Social_Media_Hater
Level 5 Valued Member
3/19/22 -- Saturday
10 G. squats with curls 32 kg
5 G. Squats 32 kg
Farmer's Walk about 100 ft. 40 kg, and 32 kg.
Assisted pressed the 40 kg into the start of the get up and held it there for a count of 10. Did not withdraw my support arm on the right.
3/20/22 -- Sunday
G. Squat: 3x5 32 kg
3/21/22 -- Monday
Day 251 of S&S
G. Squat: 3x5 32 kg
Swings 40 R, 40 L. 32 kg. 10 R, 10 L. 40 kg
Get ups: 5 L, 5 R. 32 kg
The 40 kg swings were 2x5 on the left, not 1x10.
3/22/22 -- Tuesday
G. Squat: 3x5 32 kg
Swings 80 T. 32 kg. 20 T. 40 kg
Get ups: 5 L, 5 R. 32 kg
3/23/22 -- Wednesday
G. Squat: 3x5 32 kg
Attached a resistance band to a door for various rows.
This is active recovery, my left shoulder hurts a bit.
3/24/22 -- Thursday
G. Squat: 3x5 32 kg
Swings 40 R, 40 L. 32 kg. 10 R, 10 L. 40 kg
Get ups: 5 L, 5 R. 32 kg
Both of the sets with 40 kg should have been 2x5 not 1x10, I really need to watch my form with the heavy bell.
3/25/22 -- Friday
Simple with S- and G-
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 24 kg. in 6:05
Get Ups: 5 L, 5 R. 24 kg in 13:03
I didn't sleep well the night before; I never do when it was raining. I thought about scraping the clock altogether, but didn't. I hope that I at least went hard enough to improve.
3/26/22 -- Saturday
G. Squat: 3x5 32 kg
Cleans 1x5 32 kg
3/27/22 -- Sunday
G. Squat: 3x5 32 kg
1x2 pull ups
3/28/22 -- Monday
Day 255 of S&S
G. Squat: 3x5 32 kg
Swings: 40 R. 40 L. 32 kg 10 R, 10 L. 40 kg
Get Ups: 5 L, 5 R. 32 kg
That went well this morning. I feel great.
Afternoon: 1x2 pull ups.
10 G. squats with curls 32 kg
5 G. Squats 32 kg
Farmer's Walk about 100 ft. 40 kg, and 32 kg.
Assisted pressed the 40 kg into the start of the get up and held it there for a count of 10. Did not withdraw my support arm on the right.
3/20/22 -- Sunday
G. Squat: 3x5 32 kg
3/21/22 -- Monday
Day 251 of S&S
G. Squat: 3x5 32 kg
Swings 40 R, 40 L. 32 kg. 10 R, 10 L. 40 kg
Get ups: 5 L, 5 R. 32 kg
The 40 kg swings were 2x5 on the left, not 1x10.
3/22/22 -- Tuesday
G. Squat: 3x5 32 kg
Swings 80 T. 32 kg. 20 T. 40 kg
Get ups: 5 L, 5 R. 32 kg
3/23/22 -- Wednesday
G. Squat: 3x5 32 kg
Attached a resistance band to a door for various rows.
This is active recovery, my left shoulder hurts a bit.
3/24/22 -- Thursday
G. Squat: 3x5 32 kg
Swings 40 R, 40 L. 32 kg. 10 R, 10 L. 40 kg
Get ups: 5 L, 5 R. 32 kg
Both of the sets with 40 kg should have been 2x5 not 1x10, I really need to watch my form with the heavy bell.
3/25/22 -- Friday
Simple with S- and G-
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 24 kg. in 6:05
Get Ups: 5 L, 5 R. 24 kg in 13:03
I didn't sleep well the night before; I never do when it was raining. I thought about scraping the clock altogether, but didn't. I hope that I at least went hard enough to improve.
3/26/22 -- Saturday
G. Squat: 3x5 32 kg
Cleans 1x5 32 kg
3/27/22 -- Sunday
G. Squat: 3x5 32 kg
1x2 pull ups
3/28/22 -- Monday
Day 255 of S&S
G. Squat: 3x5 32 kg
Swings: 40 R. 40 L. 32 kg 10 R, 10 L. 40 kg
Get Ups: 5 L, 5 R. 32 kg
That went well this morning. I feel great.
Afternoon: 1x2 pull ups.
Social_Media_Hater
Level 5 Valued Member
3/29/22 -- Tuesday
Day 256 of S&S
G. Squat: 3x5 32 kg
Swings: 80 T 32 kg, 20 T. 40 kg
Get Ups: 5 L, 5 R. 32 kg
Afternoon: 1x2 pull ups
3/30/22 -- Wednesday
G. Squat: 3x5 32 kg
Practicing cleans 5 per hand 32 kg
I can perform the goblet squats with a much narrower stance then I thought.
3/31/22 -- Thursday
G. squats: 3x5 32 kg
Swings: 40 R, 40 L. 32 kg. 10 R, 10 L. 40 kg
Get Ups: 1 L, 1 R 32 kg
I am exhausted. I don't think I can can keep this scheduled indefinitely.
Afternoon: Get Ups: 4 R, 4 L. 32 kg
So I got the reps in
4/1/22 --Friday
G. squats: 3x5 32 kg
Swings: 50 R, 50 L. 24 kg in 7:01
Get Ups:5 L, 5 R. 24 kg in 18:51
I intentionally slowed those get ups down. I am not sure why I even turned the clock back on, but I am glad that I did because I now know how much time taking my time in the get up takes.
4/2/22 -- Saturday
G. squat: 3x5 32 kg
I am still tired.
4/3/22 -- Sunday
G. squat 3x5 32 kg. 1x2 40 kg
I can handle 40 kg, but my wrists seem a bit off.
Weight: 228 lbs, which is up 6 pounds in about 4 months.
4/4/22 -- Monday
G. squat 3x5 32 kg
Swings: 40 R, 40 L. 32 kg. 10 R. 10 L. 40 kg
Get ups: 2 L, 1 R. 32 kg
I guess I am not 100% and maybe I can't handle one-handed swings with 40 kg.
Afternoon: It is weird, it is like I forgot how to do Get ups on my right side. There is not pain, so I don't think I am injured.
2x3 assisted floor press per side 32 kg
Get up: 1 R, 1 L. 16 kg
4/5/22 -- Tuesday
G. squat 3x5 32 kg
Swings: 100 T. 32 kg
Get ups: 1 L, 32 kg. 4 L, 5 R. 24 kg
I am deloading for the rest of the week.
4/6/22 --Wednesday
G. Squat: 2x5 32 kg. 1x5 40 kg
Pull ups: maybe 6 spread out over the day
4/7/22 -- Thursday
G. squat: 3x5, 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L, 1 R. 32 kg
My elbow collapsed at the beginning of the second get up on my left side. So, I should actually deload when I tell myself to.
Afternoon: get ups: 4 L, 4 R. 24 kg
4/8/22 -- Friday
Day 262 of S&S
G. squat: 3x5, 32 kg
Swings: 100 T. 32 kg
Get ups: 5 L, 5 R. 24 kg
I like deloading with powerful two-handed swings and long get ups with a lighter weight. I don't know why I spent the last two weeks arguing with myself over it. I have done well by myself, but I badly need a form check.
Day 256 of S&S
G. Squat: 3x5 32 kg
Swings: 80 T 32 kg, 20 T. 40 kg
Get Ups: 5 L, 5 R. 32 kg
Afternoon: 1x2 pull ups
3/30/22 -- Wednesday
G. Squat: 3x5 32 kg
Practicing cleans 5 per hand 32 kg
I can perform the goblet squats with a much narrower stance then I thought.
3/31/22 -- Thursday
G. squats: 3x5 32 kg
Swings: 40 R, 40 L. 32 kg. 10 R, 10 L. 40 kg
Get Ups: 1 L, 1 R 32 kg
I am exhausted. I don't think I can can keep this scheduled indefinitely.
Afternoon: Get Ups: 4 R, 4 L. 32 kg
So I got the reps in
4/1/22 --Friday
G. squats: 3x5 32 kg
Swings: 50 R, 50 L. 24 kg in 7:01
Get Ups:5 L, 5 R. 24 kg in 18:51
I intentionally slowed those get ups down. I am not sure why I even turned the clock back on, but I am glad that I did because I now know how much time taking my time in the get up takes.
4/2/22 -- Saturday
G. squat: 3x5 32 kg
I am still tired.
4/3/22 -- Sunday
G. squat 3x5 32 kg. 1x2 40 kg
I can handle 40 kg, but my wrists seem a bit off.
Weight: 228 lbs, which is up 6 pounds in about 4 months.
4/4/22 -- Monday
G. squat 3x5 32 kg
Swings: 40 R, 40 L. 32 kg. 10 R. 10 L. 40 kg
Get ups: 2 L, 1 R. 32 kg
I guess I am not 100% and maybe I can't handle one-handed swings with 40 kg.
Afternoon: It is weird, it is like I forgot how to do Get ups on my right side. There is not pain, so I don't think I am injured.
2x3 assisted floor press per side 32 kg
Get up: 1 R, 1 L. 16 kg
4/5/22 -- Tuesday
G. squat 3x5 32 kg
Swings: 100 T. 32 kg
Get ups: 1 L, 32 kg. 4 L, 5 R. 24 kg
I am deloading for the rest of the week.
4/6/22 --Wednesday
G. Squat: 2x5 32 kg. 1x5 40 kg
Pull ups: maybe 6 spread out over the day
4/7/22 -- Thursday
G. squat: 3x5, 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 1 L, 1 R. 32 kg
My elbow collapsed at the beginning of the second get up on my left side. So, I should actually deload when I tell myself to.
Afternoon: get ups: 4 L, 4 R. 24 kg
4/8/22 -- Friday
Day 262 of S&S
G. squat: 3x5, 32 kg
Swings: 100 T. 32 kg
Get ups: 5 L, 5 R. 24 kg
I like deloading with powerful two-handed swings and long get ups with a lighter weight. I don't know why I spent the last two weeks arguing with myself over it. I have done well by myself, but I badly need a form check.
Social_Media_Hater
Level 5 Valued Member
4/9/22 -- Saturday
G. Squat: 3x5 32 kg
MP: 4x1 24 kg
Pull ups: 4x 1
4/10/22 -- Sunday
G. Squat: 3x5 32 kg
MP: 1(1+2+3) 24 kg
Pull ups 3x1
4/11/22 -- Monday
Day 263 of S&S
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I seem to back to normal, I'll probably be asking for a form check shortly.
4/12/22 -- Tuesday
G. Squat 3x5 32 kg
Swings 20 T. 32 kg. 20 T. 40 kg
I had to stop due to pain where my lower left back meets my butt. I have no idea what this is, by the afternoon as I write this it is just a butt ache. I have spent most of the day trying to figure out if it is my butt or back that hurts. It is nowhere near my spine or the muscles in the middle of my back that I would call lower back pain. I have also never strained a muscle in my butt, and didn't even know that I could.
It looks like I have to take the rest of the week off. Think this one over, maybe change programs.
G. Squat: 3x5 32 kg
MP: 4x1 24 kg
Pull ups: 4x 1
4/10/22 -- Sunday
G. Squat: 3x5 32 kg
MP: 1(1+2+3) 24 kg
Pull ups 3x1
4/11/22 -- Monday
Day 263 of S&S
G. Squat: 3x5 32 kg
Swings: 50 R, 50 L. 32 kg
Get Ups: 5 L, 5 R. 32 kg
I seem to back to normal, I'll probably be asking for a form check shortly.
4/12/22 -- Tuesday
G. Squat 3x5 32 kg
Swings 20 T. 32 kg. 20 T. 40 kg
I had to stop due to pain where my lower left back meets my butt. I have no idea what this is, by the afternoon as I write this it is just a butt ache. I have spent most of the day trying to figure out if it is my butt or back that hurts. It is nowhere near my spine or the muscles in the middle of my back that I would call lower back pain. I have also never strained a muscle in my butt, and didn't even know that I could.
It looks like I have to take the rest of the week off. Think this one over, maybe change programs.
LarryB
Level 7 Valued Member
Try some dead hangs. Tense up all your muscles then release to create a bit of a drop concentrated in your low back. Dead hangs are my answer to everything!