11/13/2019 - Lower
Front Squat
45x2x5, 75x5, 95x5, 115x5, 135x5
Paused Front Squat
105x3x8
-with-
Single Leg KB RDL
26x2x10, 44x4x10
———————
Still recovering from sickness. Maybe mono? No pins today, full squats. Went mostly good. Right hip felt a bit pinchy at parallel, but think I just need some time working at a full ROM. Enjoyed this little workout.
Will start working in Simple and Sinister again too. Would like to get in a few sessions per week along with my strength work.
11/14/2019 - S&S #1
Single Arm Swings (5 mins)
44x5x10
1 min rest
TGUs
44x5x1 (6 min)
62x2x1
20 min steep incline treadmill walk.
Surprised how easy the TGUs were since I have not done them in awhile. Must have been the double hamburger and 2 hotdogs I had for lunch 
Just ate an entire pizza for dinner too.
It’s out of control lol
I had 5/8 of a cheap store bought pizza for dinner… and then some Halloween candy.
That hard cut going well for ya? There’s still time. You got about two weeks. You’d be surprised what you can accomplish in two weeks
No, it’s not going well! I have not committed. Not sure I will either, until the new year. Will do my best to minimize damage though. I’ve still got a 6 pack, so I’m exaggerating my sloppiness.
When I have a bad day of eating, I do extra cardio to try and minimize the impact.
Like today, had a bit of a sloppy lunch, so did 45 mins steep incline treadmill walk when I got home.
I will get strict at the new year, but plan on coming in much more sharp than last year, so the cut will be easier.
I’ve just looked up Simple and Sinister, going to give it a try today (and probably fail miserably)
New plan is to hit Upper/Lower 2-3x per week. Two uppers and one lower, and 2 sessions of S&S with some bodyfweight work.
Upper 1:
Axle Bench
-with-
Pull-ups
Giant Set:
Single Arm OHP 3x8-12
-with-
DB Row 3x8-12
-with-
Laterals 3x8-12
Arms
—————
Lower
Squat
-with-
Core
TBDL
-with-
Core
——————
Upper 2:
Swiss Bar OHP
-with-
Chest Supported Row
Giant Set:
DB Bench 3x8-12
-with-
Pull-up 3x
-with-
Rear Delt 3x8-12
Arms
———————
S&S will basically be a full body workout. I plan to add body weight work at the end of those sessions to by means of one superset (push-up/lunge etc).
I’ll measure progress by tracking the following. No progression scheme. Auto reg.
SQ/BENCH/TBDL/OHP
3RM: 185/x/x/x
5RM: 175/x/235/130
8RM: x/x/x/x
10RM: x/190/225/x
20RM: x/x/x/x
3x3: x/x/x/x
3x5: 170/185/185/120
3x10: 160/170/185/110
11/16/2019 - Upper 1
Axle Bench
25x2x10, 75x5, 115x5, 145x5, 165x5, 185x3x5
-with-
Pull-ups
4x10
-alt with-
Face Pull
4x20
High Incline Single Arm DB Press
40x5x10
-with-
Ring Rack Chins
5x10
CG Swiss Bar Ext
45x3x20
-with-
KB Curls
——————
Good start.
11/17/2019 - Lower
Back Squat
45x2x5, 75x5, 95x5, 115x5, 125x5, 135x5, 145x5, 155x5
-with-
Plank Series 2x
-alt with-
Paused Ab Wheel
2x15
Low Handle TBDL
135x5, 165x5, 185x3x5
Plank Series 2x
-alt with-
Paused Ab Wheel
2x15
15 min steep incline treadmill walk.
—————
Back squats!
Liking that set up, will be following to see how you go with it.
Thanks!
S&S #2
Single Arm Swings
62x5x10
TGU
62x5x1
No timing today, but moved quickly. The swings were probably in the 7-8 min range and the TGUs the same, so still done in under 16 mins prescription.
Hand Release Pushups 10x10
-with-
Swings
62x10x10
This took around 15 mins.
————
Missed my KBs. Really surprised how I didn’t really loose a step with the TGUs. I know I could handle my 80 right now.
I’m going to get the new Simple and Sinister 2.0 e-book. From what I understand Pavel is getting somewhat away from the timed work and going for more quality work. More double handed swings too. This excites me.
I want to reach the sinister goal though. So I’m going to quietly work towards that.
Going to take tomorrow off. That’s 3 days in a row, which is a lot for old me.
30 min steep incline treadmill walk.
Some stretching.
Taking tomorrow off too.
Mid-day 45 min outside walk
11/21/2019 - Upper 2
Axle OHP
25x10, 55x10, 75x5, 95x5, 105x3x10
-with-
Chest Supported Rows
44x2x12, 62x2x10
DB Flat Press
65x12, 11, 9
-with-
Pull-ups
11, 8, 6
-with-
Single Arm Bent Lateral
18x2x20, 26x12
——————
Very low energy for this workout, low endurance. Got some work done though.
11/22/2019 - S&S #3
Single Arm Swings
44x5x10
TGUs
44x5x1
Flew through this as more of a quick cardio session ahead of tomorrow’s lower session. 44lber is barely a challenge even with no rest. But I’m able to really hit the positions hard, so that makes up for the light weight some.
11/23/2019 - Lower
Back Squat
45x2x5, 75x5, 95x5, 115x5, 135x5, 150x3x5
-with-
Paused Ab Wheel
2x15
-alt with-
Plank Series
2x
Low Handle TBDL
135x5, 185x5, 215x5, 235x5
-with-
10s Paused Knee Ups
2x5
Paused Lying Band Hamstring Curl
3x15
-with-
Paused Heels elevated and Touching Goblet Squat
18x15, 26x15, 44x15
20 mins steep incline treadmill walk
—————
Good one. Playing around with squat stance. Really like a wide(er) stance, but hips don’t allow depth. Moved them in about 2” a piece, but fold over more. Futile existence for me squatting, but I march on.
11/24/2019 - Upper 1
Swiss Bar Bench Press
45x20, 95x10, 125x10, 155x3x10
-with-
2 Count Hold at Top Pull-ups
4x8
Single Arm Standing DB OHP
45x2x10, 45x8
-with-
Orange Band + DB Lateral
10x3x15
-with-
Rack Pull-up/Row
3x12
CG Swiss Bar Lying Ext
50x22, 60x2x12
-with-
Swiss Bar Curl
50x22, 60x2x12
S&S #4 - Timed
Single Arm Swings (4:35)
62x5x10 (each arm)
-1 minute break-
TGUs (7:40)
62x5x1 (each arm)
Rumbled through this, very strong and lots of energy this evening.
Im exactly the same with the back squat. Feels so alien! Looking good in here mate.
11/27/2019 - Upper 2 - 184.5 lbs
Axle OHP
25x10, 55x5, 75x5, 95x5, 115x5, 125x5, 130x5
-with-
Chest Supported KB’s Row
44x2x15, 62x2x15, 44x2x15 (6 sets total - 62s for 15 are heavy)
Flat DB Press
70x12, 10, 8
-with-
Pull-up
10, 7, 6
-with-
Rear KB Raise
26x20, 20, 20
KB + Band Curl
-with-
Band + DB OH Ext
—————
Good workout, but my daughter has brought home yet another virus. Energy was in the tank. Gutted through this. I’m liking the varying rep schemes. Feel like I get to attempt a recent PR every time I train, which is fun.
Some updated pics. Still pretty lean, still have a 6 pack. About 7 or 8 pounds up so far. Was going to cut but didn’t have too. Just needed to clean my diet up. Right when I did that I leaned back out (dropped water).
11/29/2019 - Legs
Back Squat
45x2x5, 75x5, 95x5, 115x5, 135x5, 145x5, 155x5, 165x5, 175x5
-with-
Paused Ab Wheel
3x15
-alt with-
Plank Series
3x
Low Handle TBDL
135x5, 185x3x10
-with-
10s Paused Knee Ups
2x5, 1x15 (reg)
Squat is starting to feel a bit more natural. Moved my weight up to forefoot/middle of foot. Been on back of heels, and never really noticed it. Bar path much improved. 175 was a perfect weight to stop at, as the 5th rep got a little loose. Plenty of strength though, just need to get acclimated again.
