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Trying to be social about training

7/19/22 -- Tuesday
Day 2 of S&S
G. Squat: 3x5. 32 kg
Swings: 5x10 R, and L. 32 kg
Get Ups: 5 L, 5 R. 24 kg
I started filming myself, and I don't like what I see. I can't tell if I have major issues with flexibility in my legs, or if I am just placing my feet wrong a lot, but I am going to stick to 24 kg get ups for now. I also have to watch the way I set up the one-handed swings: this morning I started with a rounded spine and unbalanced shoulders.
 
7/20/22 -- Wednesday
Dead hangs: 6x10 count
D.F.Squats: 2x5, 2x20kg
Every stretch that came to mind.

7/21/22 -- Thursday
Day 3 of S&S
G.Squats: 3x5 32 kg
Swings: 2x10 R, L. 6x10 T. 32 kg
Get Ups: 5 L, 5R. 24 kg
Deadhangs: 3x10 count

Ok, I am going to work on one thing at a time. Starting tomorrow I am going to move my bell-side foot further away from my butt at the start of the get up, I am also going to try to keep it away. It looks like I need to move another foot length away to mirror the picture in the book on pages 47 and 48. This might clear up a lot of the early problems in my get up. Maybe I will ask for a form check when 1) I have determined that I cannot make progress on my own, and 2) I manage to film all of myself doing a get up.
 
7/22/22 -- Friday
Day 4 of S&S
G.Squats: 3x5. 32 kg
Swings: 10x10 T. 32 kg
Get Ups: 5 L, 5 R. 24 kg
Deadhangs: 3x10 count

Trying to improve one thing at a time in the get up seems to be working. I am starting to get that midback pain that drove me off of Simple and Sinister the last time. Maybe I can only handle 3 days a week.
 
7/23/22 --Saturday
Deadhangs: 3x20 count. Plus another 3x20 count spread out through the day.

7/24/22 --Sunday
Deadhangs: 3x20 count. Plus another 3x20 count spread out through the day. (I think, I didn't really count the ones spread throughout the day)

7/25/22 --Monday
Day 5 of S&S
G. Squat: 3x5. 32 kg
Swings: 5x10 R, L. 32 kg
Get Ups: 5 L, 5 R.24kg
Deadhang: 3x10 count, plus 1x10 count in the afternoon.

I seem to have most of my problems in the get up sorted out. It turns out I like 40-45 second get ups with a lighter weight. I'll go back to 32 kg get ups next week.
 
7/26/22 --Tuesday
Day 6 of S&S
G.Squat: 3x5. 32 kg
Swings: 10x10 T. 32 kg
Get Ups: 5 L, 5 R. 24 kg
Deadhangs: 3x10 count, plus 2x10 count in the afternoon.

All is well. The heatwave broke and I feel a whole lot better.
Also this is 1 year since I started this training log. I don't have anything to say about this, this is just an observation.
 
7/27/22 --Wednesday
Deadhangs: 3x20 count, if I did more in the afternoon, than I forgot to write it down.
Learning the Snatch: (10+5+3+2+1) 20 kg. 21 Total reps.
That went surprisingly well. I am just trying to get a feel for the snatch, and 20 kg is the most weight that I am willing to drop from about about 2 feet over my head.

7/28/22 --Thursday
Day 7 of S&S
G.Squat: 3x5. 32 kg
Swings: 5x10 L, and R. 32 kg
Get Up: 5 L, 5 R. 24 kg
Deadhangs: 3x10 count, plus more in the afternoon.

I don't have anything meaningful to add.
 
7/29/22 -- Friday
Day 8 of S&S
G. Squat: 3x5, 32 kg
Swings: 10x10 T, 32 kg
Get Ups: 5 L, 5 R. 24 kg
Deadhangs: 3x10 count, plus more in the afternoon.

Today, I felt good.

7/30/22 -- Saturday
Deadhangs: 3x20 count, plus more in the afternoon
Learning snatch (10+5+3+2+1) 20 kg. (21 reps total)

7/31/22 -- Sunday
Deadhangs: 3x20 count, plus more in the afternoon

8/1/22 -- Monday
Day 9 of S&S
G. Squat: 3x5, 32 kg
Swings: 5x10 L, R. 32 kg
Get Ups: 4 L, 4 R. 24 kg. 1 L, 1 R. 32 kg
Deadhangs: 3x10 count, plus more in the afternoon.

I guess I am 8 weeks from re-achieving Timeless Simple. I am not sure if I should try to work on 40 kg one-handed swings in the meantime. Maybe I could just compress the rest period for the swings at some point.
 
8/2/22 -- Tuesday
Day 10 of S&S
G. Squat: 3x5, 32 kg
Swings: 10x10 T. 32 kg
Get Ups: 4 L, 4. R. 24 kg. 1 L, 1 R. 32 kg
Deadhangs: 3x10 count, plus more in the afternoon.

Today I let my mind wander too much. There are a lot of shinny new programs floating around to distract me. I don't think I will budge, Simple and Sinister until October, and then probably something else. Part of the reason that I am poorly motivated is that I don't really have any measurable goals. I am not interested in making time standards, so I am not really training towards Simple.
 
8/3/22 --Wednesday
Deadhangs: 3x20 count + more in the afternoon.
Learning the Snatch (10+5+3+2+1) L, R. 20 kg

8/4/22 --Thursday
Day 11 of S&S
G. Squats: 3x5, 32 kg
Swings: 5x10 L,R. 32 kg
Get Ups: 4 L, 4 R. 24 kg. 1 L, 1 R. 32 kg
Deadhangs: 3x10 count + more in the afternoon.
Today felt easy. I think I got use to one-handed swings again.

8/5/22 --Friday
Day 12 of S&S
G. Squats: 3x5, 32 kg
Swings: 10x10 T. 32 kg
Get Ups: 4 L, 4 R. 24 kg. 1 L, 1 R. 32 kg
Deadhangs: 3x10 count + more in the afternoon.
For the second day in a row this felt easy.
 
8/6/22 -- Saturday
Deadhangs: 3x20 count, plus more in the afternoon
Random test: Double 20ties are my 5 rep max in the Double Kettlebell Clean and Press

8/7/22 --Sunday
Deadhangs: 3x20 count

8/8/22 --Monday
Day 13 of S&S
G. Squats: 3x5 32 kg
Swings: 5x10 L, R. 32 kg
Get ups: 4 L, 4 R. 24 kg. 1 L, 1 R. 32 kg
Deadhangs: 3x10 count plus more in the afternoon.
Today felt pretty good, but I guess I forgot what I was doing because I played around with a lot of "correctives" in the afternoon. Didn't bother to write anything down. I got the idea that deadbugs can be used to improve my Get Up, which is the main takeaway. But see below.

8/9/22 -- Tuesday
Day 14 of S&S
G. Squat: 3x5. 32 kg
Swings: 10x10. 32 kg
Get Ups: 5 L, 5 R. 24 kg
Deadhangs: 3x10 count
Afternoon: Deadbugs: 1x5 with some sort of bent leg regression.
I felt unsteady on my feet during the first get up, so I stuck to the 24 kg bell. In the afternoon I am going to either do deadhangs, or deadbugs. During the deadhangs I have been pulling my knees to my chest during the last 2 or 3 counts, so I guess I can't just do unlimited ab work.
 
8/12/22 -- Friday
I took a short vacation, more like a long-long weekend and only took along the two 20 kg bells.
D.C&P: 9x2. 2x20 kg
D.F.Squat: 5x5. 2x20 kg
I really wanted a clean even surface to lay down on to stretch.

8/14/22 --Sunday
Deadhangs: 3x20 count

8/15/22 -- Monday
Day 15 of S&S
G. Squat: 3x5. 32 kg
Swings: 5x10 L, R. 32 kg
Get ups: 3 L, 3 R. 24 kg. 2 L, 2 R. 32 kg
Deadhangs: 2x10 count
Afternoon: Deadbugs: 2x5 per side plus all that stretching I wanted to do.
 
8/16/22 -- Tuesday
Day 16 of S&S
G. Squat: 3x5. 32 kg
Swings: 10x1 T. 32 kg
Get Ups: 5 L, 5 R. 24 kg
Deadhangs: 3x10 count

The good news is that my weight loss is going well. I now weigh 228 lbs [really about 226, but I didn't notice that my bathroom scale does not rest at 0 with nothing on it until recently, and I want numbers that can be compared to each other]. This is down from 233 lbs around the 4th of July. But this is starting to affect my ability between sessions of Simple and Sinister. I only lost 5 pounds, but 2 of them seem to have been lost last Sunday. So I am starting to eat a bit more. I figure if I can get my weight back to 222 without losing muscle mass I should be a-okay health-wise.

8/17/22 -- Monday **Correction, Wednesday, did I really make a mistake like this?**
Deadhangs: 3x20 count
Deadbugs: 2x5 per side

The bathroom scale still says 228 lbs when I stand on it, so it looks like I lost 2 pounds overnight on Sunday.
 
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8/18/22 -- Thursday
Day 17 of S&S
G. Squat: 3x5, 32 kg
Swings: 5x10 L, R. 32 kg
Get Up: 3 L, 3 R. 24 kg. 2 L, 2 R. 32 kg
Deadhangs: 3x10 count

8/19/22 -- Friday
Day 18 of S&S
G. Squat: 3x5, 32 kg
Swings: 5x10 L, R. 24 kg in 4:41
Get Ups: 5 L, 5 R. 24 kg. Untimed
Deadhangs: 3x10 count plus another 3x10 count in the afternoon.

I had an S-/G- day printed out on my schedule, so I did it. The swings in 4 minutes and 40.96 seconds surprised me. My previous best time was 5:18 on 3/18/22, so this was about a 11.6% decrease in time.
 
8/20/22 -- Saturday
Deadhangs: 3x20 count
Deadbugs: 2x5 per side
Get Up: 1L, 1 R. 16 kg. Performed as slowly as I could.

8/22/22 -- Monday
Day 19 of S&S
G. Squats: 3x5. 32 kg
Swings 5x10L, R. 32 kg
Get Ups: 3 L, 3 R. 24 kg. 2 L, 2 R. 32 kg
Deadhangs: 3x10 count

8/23/22 -- Tuesday
Day 20 of S&S
G. Squats: 3x5. 32 kg
Swings: 10x10 T. 32 kg
Get Ups: 3 L, 3 R. 24 kg. 2 L, 2 R. 32 kg

8/24/22 -- Wednesday
Deadhangs: 3x20 count
Deadbugs: 3x5 per side.
Repeated in the afternoon.

8/25/22 - Thursday
Day 21 of S&S
G. Squats: 3x5. 32 kg
Swings: 5x10 L, R. 32 kg
Get Ups: 3 L, 3 R. 24 kg. 2 L, 2 R. 32 kg
Deadhangs: 3x10 count
I was trying to do the swings with the most power that I could muster and I compressed the rest period for the Get Ups.

8/26/22 -- Friday
Day 22 of S&S
G. Squats: 3x5. 32 kg
Swings: 10x10T. 32 kg
Get Ups: 3 L, 3 R. 24 kg. 2 L, 2 R. 32 kg
Deadhangs: 3x10 count

8/27/22 -- Saturday
Deadhangs: 3x20 count
Deadbugs: 3x5 per side

8/28/22 -- Sunday
Deadhands: I tried for 3x25 count. I got 2x25 and 1x about 18. My left shoulder was sore after doing that.

8/29/22 -- Monday
Day 23 of S&S
G. Squat: 3x5. 32 kg
Swings: 5x10 L, R. 32 kg
Get Ups: 2 L, 2 R. 24 kg. 3 L, 3 R. 32 kg
Deadhangs: 3x10 count

I have to admit that if I am in a time crunch I will just move the get ups to the afternoon, and not update this log for a week. As long as I get all the lifts in, my personal log does not distinguish between doing everything in the morning and splitting things up.
 
8/30/22 --Tuesday
Day 24 of S&S
G. Squat: 3x5. 32 kg
Swings: 10x10, T. 32 kg
Get Ups: 2L, 2 R. 24 kg. 3 L, 3 R. 32 kg
Deadhangs: 3x10 count

8/31/22 -- Wednesday
Deadhangs: 3x20 count
Deadbugs: 3x5 per side
Repeated in the afternoon.

9/1/22 -- Thursday
Day 25 of S&S
G. squat: 3x5. 32 kg
Swings: 5x10 L, R. 32 kg
Get Ups: 2 L, 2 R. 24 kg. 3 L, 3 R. 32 kg
Deadhangs: 3x10 count

9/2/22 -- Friday
Day 26 of S&S
G. Squat: 3x5. 32 kg
Swings: 5x10 L, R. 24 kg. In 4:45
Get Ups: 5 L, 5 R. 24 kg. Untimed
Deadhangs: 3x10 count

I lost time gagging at the end of my sixth set of swings; maintaining this pace is not easy.

9/3/22 -- Saturday
Deadhangs: 3x20 count
Deadbugs: 3x5 per side
Get Up with presses: L, R. 16 kg

Except for when kneeling or standing, those presses felt really bad. Maybe I lack flexibility.

9/4/22 -- Sunday
Deadhangs: 3x20 count

9/5/22 -- Monday
Day 27 of S&S
G. Squat: 3x5. 32 kg
Swings: 4x10 L, R. 32 kg. 1x10, L, R. 40 kg
Get Ups: 2 L, 2 R. 24 kg. 3 L, 3 R. 32 kg
Deadhangs: 3x10 count

Those one-handed swings with the 40 kg bell felt good, well at least better then the last time I tried them. Maybe I just need longer steps in my step cycle when using a bell that weighs more than 32 kgs?

When under stress from life I don't really update this log as often as I should, I still however, get my exercise in.
 
9/6/22 -- Tuesday
Day 28 of S&S
G. Squat: 3x5. 32 kg
Swings: 8x10, T. 32 kg 2x10, T 40 kg.
Get ups: 4 L, 5 R. 24 kg. 1 L, 32 kg
Deadhangs: 3x10 count

Back to feeling beat up and randomly not being knit together well enough for get ups. Maybe I have to choose between 40 kg swings, 32 kg get ups, or a 4 day a week schedule. I am the last four weeks of the twelve weeks I set aside for Simple and Sinister, so if I start getting beat up too much, I can always switch to something else.

8/7/22 -- Wednesday
Deadhangs: 3x20 count
Deadbugs: 3x5 per side
Repeated in the afternoon.
 
9/8/22 --Thursday
Day 29 of S&S
G. Squat: 3x5. 32 kg
Swings: 4x10 L, R. 32 kg. 1x10 L, R. 40 kg
Get ups: 2 L, 2 R. 24 kg. 3 L, 3 R. 32 kg
Deadhangs: 3x10 count

Today felt good. So much better then Tuesday that I wrote it down.

9/9/22 --Friday
Day 30 of S&S
G. Squat: 3x5. 32 kg
Swings: 8x10 T. 32 kg. 2x10 T. 40 kg
Get Ups: 2 L, 2 R. 24 kg. 3 L, 3 R. 32 kg
Deadhangs: 3x10 count

9/10/22 --Saturday
Deadhangs: 3x20 count

9/11/22 --Sunday
Deadhangs: 3x20 count

9/12/22 -- Monday
Day 31 of S&S
G. Squats: 3x5. 32 kg
Swings: 4x10 L, R. 32 kg. 1x10 L, R. 40 kg
Get ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
Deadhangs: 3x10 count

9/13/22 -- Tuesday
Day 32 of S&S
G. Squats: 3x5. 32 kg
Swings: 8x10 T. 32 kg. 2x10 T. 40 kg
Get ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
Deadhangs: 2x10 count

I had to do most of the get ups in the afternoon. Maybe Tuesdays just suck for me.

I seem to be making progress, so I am happy.
 
9/14/22 -- Wednesday
Deadhangs: 3x20 count
Deadbugs: 3x5 per side
Repeat in the afternoon

9/15/22 --Thursday
Day 34 of S&S
G. Squats: 3x5, c2 kg
Swings: 4x10 L, R. 32 kg. 1x10 L, R. 40 kg
Get ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg

Thursdays feel so much better then Tuesdays. I wrote it down again.

9/16/22 -- Friday
Day 35 of S&S
G. Squats: 3x5, 32 kg
Swings: 5x10, L, R. 24 kg in 4:20!!
Get Ups: 5 L, 5 R. 24 kg Untimed
Deadhangs: 3x10 count

I seem to be getting faster and stronger. After the sixth set of swings I start to feel it, I am trying to push that sensation back as far as it will go.

9/17/22 --Saturday
Deadhangs: 3x25 count
Deadbugs: 3x5 per side
Repeat in the afternoon

9/18/22 --Sunday
Deadhangs: 3x20 count

9/19/22 --Monday
Day 35 of S&S
G. Squats: 3x5, 32 kg
Swings: 4x10 L, R. 32 kg. 1x10 L, R. 40 kg
Get Ups: 1 L, 1 R. 24 kg. 4 L, 4 R. 32 kg
Deadhangs: 3x10 count

9/20/22 --Tuesday
Day 36 of S&S
G. Squats: 3x5, 32 kg
Swings: 8x10 T, 32 kg. 2x10 40 kg
Get Ups: 4 L, 5 r. 24 kg. 1 L, 32 kg
deadhangs: 3x10 count

Yes, Tuesdays just suck. I am just going to let them, I guess I am on more of a 3 and a half days a week, not a real four days a week schedule.
 
I decided to start logging what I do in a public place again. In summary, I stayed on Simple and Sinister until October, and than ran Easy Muscle Schedule A until the beginning of December.
Now I am running a slightly accelerated version of Rite of Passage with a 24 kg bell for the presses. I am going to retest every 4 or 5 weeks.

Here I am by the numbers:

I am 39 years old.
I weigh 222 lbs
I estimate my body fat at about 25% using the Navy's formula
I am 10 clean and presses with double 20 kg bells strong
I have been training with kettlebells for a little less than two years.
--- I have no other significant training history.
My goals are to be stronger and leaner.

12/5/22 -- Testing Day
Double Clean and Press: 1x10 2(20kg)
Clean and Press: 5 L, 5 R. 24 kg bell
Clean and Press: 32 kg, did not go on the right, not attempted on the left.
Clean and Press1(1+2+3) 24 kg

12/6/22 -- Variety Day
G. Squat: 1x5 32 kg.
D.F. Squat: 3x5 2(20kg)
Deadhangs: 1x30 count, 1x20 count, 1x25 count

12/7/22 -- Medium Day number 1
Clean and Pres: 3(1+2+3) 24 kg. 18 Total
Swings: 2d6 = 7 minutes.
32 kg two-handed. 8x10 (80 Total)
Deadhangs between rungs and ladders. 9x10 count

12/8/22 -- Variety Day
Deadhangs: 3x25 count
I skipped the squats because my butt hurt. I hadn't been swinging for 8 weeks, and yet this somehow surprised me.

12/10/22 -- Heavy Day number 1
Clean and Press: 3(1+2+3) + 1 extra single. 24 kg. 19 Total
Swings: 2d6 = 7
32 kg two-handed. 6x15 + 1 extra rep before the timer went off. (91 total swings)
Deadhangs: 10x10 count

12/12/22 -- Light Day number 2 (Really 1, because I skipped the first one, but whatever)
Clean and Press: 4(1+2+3) 24 kg. 24 Total
Snatch: 2d6=8
20 kg 8x5. 40 Total [These sucked, but I have to learn to snatch sometime]
Deadhangs: 12x10 count

12/13/22 -- Variety Day
G. Squat: 1x5 32 kg. With 3 curls
D.F. Squat: 3x5 2(20kg)
Deadhangs: 1x30 count

12/14/22 -- Medium Day number 2
Clean and Press: 4(1+2+3) 24 kg. 24 Total
Swings: 2d6 = 3
32 kg Two-handed. 3x20 kg. (60 total) [I think I maintained good form throughout]
Deadhangs: 12x10 count

12/15/22 -- Variety Day
G. Squat: 1x5 32 kg With 3 curls
D.F. Squat: 1x5 2(20kg) 2x5 20+24 kg
Deadhangs: 1x30 count

12/17/22 -- Heavy Day number 2
Clean and Press: 5(1+2+3) 24 kg. 30 Total
Swings: 2d6 = 4
40 kg Two-handed. 5x10 (50 total)
Deadhangs: 15x10 count

12/19/22 -- Light Day number 3
Clean and Press: 5x(1+2+3) 24 kg. 30 Total
Snatch: 2d6=6
20 kg 7x5. (35 total) Note, the extra set was with my off side

Deadhangs: 15x10 count

12/20/22 -- Variety Day
G. Squat: 3x5 32 kg. 6 curls
Deadhangs: 3x20 count
Farmers walks: 2x about 25 paces with 32kg+40kg (72kg total)
I didn't feel up to heavy squats today.

12/21/22 -- Medium Day number 3
Clean and Press: 5(1+2+3) 24 kg. 30 Total
Swings: 2d6 = 12 [this is the first "hard 12" that I rolled]
32 kg two-handed. 13x10. 130 Total
Deadhangs: 15x10 count

And yes, I waited until the middle of the third week before saying anything to make sure that I could do this.​
 
12/23/22 -- Variety Day
G. Squat: 1x5 32 kg
DF. Squat: 1x5 2(20kg); 2x5 20+24 kg
Deadhangs: 3x20 count

12/25/22 --Heavy Day Number 3
Clean and press: 2(1+2+3+4); 3(1+2+3) 24 kg 38 Total
I slowed down on the last rep of the second set of 4, so I switched back to ladders of three. It was not until I was midway through the next ladder that I wonder when I was planing on recovering from this. I should have cut one of the variety days last week and not tried to have a session on Christmas.
Swings 2d6=9
8x10 40 kg. 80 total
Deadhangs: 17x10 count

Let's see how next week goes.
 
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