Thanks for the detailed reply LoRez, it’s definitely an interesting topic.
Simple and Sinister Day 31
Single Arm Swings (5x10): 28kg (14:54)
Turkish Get-Ups (5x1): 28kg (15:45) - weirdly similar times haha
Bodyweight: 96.8kg
I think that’s my first time with 28kg for all sets, which is great, although a lot of them were a bit shaky.
I’m not surprised that my weight has gone up to 96.8kg, but I don’t regret it either. Food in Australia is great! Back to the grilled chicken now though.
Welcome back! I look forward to following along with your S&S progress again. Looks like the work you were able to fit in while on vacation has paid off. Plus you didn’t sacrifice any fun or food. An excellent way to handle things, in my opinion.
[quote]furo wrote:
I’m not surprised that my weight has gone up to 96.8kg, but I don’t regret it either. Food in Australia is great! Back to the grilled chicken now though.
[/quote]
Im glad you enjoyed your visit. Melbourne is the ultimate for eating good food.
Grilled chicken does not have to be boring. For example once a week I will grill 2 kg’s of chicken breast marinated in teriyaki marinade.
Been from the UK, you probably like Jamie Oliver? I have his new book; “15 minute meals”. With a little bit of modifying I can make most recipes fit within my macros. Highly recommended.
Do you ever train in the mornings?? And if so, do you modify your IF in any way when training in the mornings, such as a protein shake for post-workout??
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Thanks booksbikesbeer!
theBird: Yeah grilled chicken isn’t bad, just not as good as some less healthy alternatives! Thanks for the recommendation, I’ll check it out. I don’t usually train in the mornings, and if I do it is just something brief (like before I went to Australia I was doing pull-ups every morning). I left my IF as it was when doing that.
Simple and Sinister Day 32
Single Arm Swings (5x10): 28kg (10:50)
Turkish Get-Ups (5x1): 28kg (10:30)
Bodyweight: 97.0kg
A significant improvement on times, despite feeling more jetlagged today than yesterday. I will start counting my calories from tomorrow - it’s time to start shifting some fat!
Simple and Sinister Day 33
Single Arm Swings (5x10): 28kg (9:37)
Turkish Get-Ups (5x1): 28kg (10:08)
1 Mile Run
Bodyweight: 96.5kg
I haven’t been strict with my diet today - I had a lapse lol.
I’m very happy with how S&S is going, the reps felt a lot stronger today and my TGUs are already almost within the time limit. Nevertheless I’m going to keep my original goals for the month, and keep following my new motto of slow and steady. Long-term I’d like to hit the S&S goals of 48kg within the time limits before the end of 2014, and I think that should be achievable.
Simple and Sinister Day 34
Single Arm Swings (5x10): 28kg (8:39)
Turkish Get-Ups (5x1): 28kg (9:30)
Bodyweight: 97.4kg
My appetite has been out of control over the last couple of days! I’ve decided to eat very little tomorrow to reset my appetite at a lower level. I don’t know if that is based in any science, but I’ve always found that if I eat little one day, my appetite decreases the next day, so I’m going to try that and I’ll start my my 2,300kcal plan from Sunday.
I managed the get-ups in the time limit, but my form needs to be tightened up. I’m no longer having problems with stabilising the weight with my shoulder, but I feel like the initial “sit-up” movement is sloppy. I’ll maybe post a video for critique, but I’m not sure how many kettlebellers are on here.
Rest Day
I feel unwell today, just a bad headache. I tried to push through it but felt crap so stopped. Managed to stick to my nutrition plan though.
[quote]furo wrote:
My appetite has been out of control over the last couple of days! I’ve decided to eat very little tomorrow to reset my appetite at a lower level. I don’t know if that is based in any science, but I’ve always found that if I eat little one day, my appetite decreases the next day, so I’m going to try that and I’ll start my my 2,300kcal plan from Sunday.
[/quote]
Obviously I don’t know all the details of your specific situation, although recently I have controlled my appetite/decreased cravings by simply just eating more. My way of thinking is that I would rather eat 200 calories more than planned, compared to having a ‘blowout’ once a week and eating an extra 1000 calories in one sitting. I hope that made sense.
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theBird: I find that every now and then my appetite just goes off like a runaway train, and just keeps building and building, so I feel it is important to nip it in the bud. It has been really useful in the past in getting me through bodyweight plateaus - for example when I finally made the jump from 91kg (where I had stagnated for over a year) to 97kg my appetite got to the point where for one evening meal I ate 2 full roast chickens with roast parsnips and 2 meat feast pizzas (and that wasn’t unusual at that time). My appetite will just keep going if I let it, so I have attempted to “reset” it and I certainly have less hunger and cravings today.
Simple and Sinister Day 35
Single Arm Swings (5x10): 20kg
Turkish Get-Ups (5x1): 20kg
3 Mile Run
Bodyweight: 95.9kg
I woke up feeling really stiff today, so decided not to push it with Simple and Sinister. I’m on track for my goals anyway, so there is no sense in rushing.
EDIT: I went to the sauna after the run, and the two activities really loosened me up so I feel much better now.
[quote]furo wrote:
theBird: I find that every now and then my appetite just goes off like a runaway train, and just keeps building and building, so I feel it is important to nip it in the bud. It has been really useful in the past in getting me through bodyweight plateaus - for example when I finally made the jump from 91kg (where I had stagnated for over a year) to 97kg my appetite got to the point where for one evening meal I ate 2 full roast chickens with roast parsnips and 2 meat feast pizzas (and that wasn’t unusual at that time). My appetite will just keep going if I let it, so I have attempted to “reset” it and I certainly have less hunger and cravings today.
[/quote]
Lol at the roast chickens and pizza. i think that beats my record of 2 pizzas, 2 dessert pizzas, and a whole garlic bread.
Is there any science behind “resetting” your appetite? I am interested as sometimes my appetite also gets carried away like a runaway train. Chooo chooooo!!!
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[quote]theBird wrote:
[quote]furo wrote:
theBird: I find that every now and then my appetite just goes off like a runaway train, and just keeps building and building, so I feel it is important to nip it in the bud. It has been really useful in the past in getting me through bodyweight plateaus - for example when I finally made the jump from 91kg (where I had stagnated for over a year) to 97kg my appetite got to the point where for one evening meal I ate 2 full roast chickens with roast parsnips and 2 meat feast pizzas (and that wasn’t unusual at that time). My appetite will just keep going if I let it, so I have attempted to “reset” it and I certainly have less hunger and cravings today.
[/quote]
Lol at the roast chickens and pizza. i think that beats my record of 2 pizzas, 2 dessert pizzas, and a whole garlic bread.
Is there any science behind “resetting” your appetite? I am interested as sometimes my appetite also gets carried away like a runaway train. Chooo chooooo!!!
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[/quote]
Haha that’s a very good effort! Absolutely no science behind it as far as I’m aware, it’s just something I’ve noticed in myself. If I go to bed stuffed I wake up hungry and if I go to bed a little hungry I wake up feeling fine.
Simple and Sinister Day 36
Single Arm Swings (5x10): 28kg
Turkish Get-Ups (5x1): 28kg
Bodyweight: 96.5kg
I didn’t time my session today because I filmed bits of it for critique (and because I was feeling lazy). As I’m doing the same workout day in day out I reckon I can take some days easier than others without it impacting my progress.
In terms of nutrition I haven’t yet restarted counting macros, but since my low calorie day I have stopped craving sugar so much and I have been eating cleaner. Tomorrow I have some friends coming over for the evening so I won’t start then, but I’ll start the following day.
Kettlebell Video for Critique
Here is the video I made from todays session. I’d really appreciate it if people could give me some technique tips. The reason I’m topless for the swings is because I thought it would better show any rounding of my spine. Please mute it unless you want to hear some weird grunts lol.
0:22
You’ve got balls
Lol what can I say? I live dangerously.
Reviewing this video has really opened my eyes about my appearance. Since dropping all upper body work my physique has definitely taken a hit, especially my arms and chest. This hasn’t had an impact on my overall size - I still weigh the same thanks to the majority of my weight being carried in my legs, ass and back - but it’s still something I’d like to rectify. However, I’m not willing to give up on Simple and Sinister and my current plan. I think all I need to do is stop taking it quite so slow and just make the jump to 40kg - the heavier weight should require much more input from my upper body and restore some of my size.
[quote]furo wrote:
Kettlebell Video for Critique
Here is the video I made from todays session. I’d really appreciate it if people could give me some technique tips. The reason I’m topless for the swings is because I thought it would better show any rounding of my spine. Please mute it unless you want to hear some weird grunts lol.
[/quote]
Hmmm
Well I know this is nit picking but do you have congenital laxity? are you “double jointed”? (I know that is not the same thing but internet forum)
I see that your elbows are bent a bit at the top of the swing, maybe its camera angle or lighting. Are they always like that? you think you could post a video of you going through the movements again with lighter bell? like 10+ kg lighter if possible. wearing dark shorts with nothing black in the background. that would help. or vice versa, it is hard to see your hips with tv in back. also if you could record the movements from side anthen front and or back would be great. I hope I didn’t piss you off by saying all that.
Not trying to put you down just trying to get as “through” of a form critique as possible over the net.
Stay strong brother
[quote]furo wrote:
Reviewing this video has really opened my eyes about my appearance. Since dropping all upper body work my physique has definitely taken a hit, especially my arms and chest. [/quote]
Just add a upper body movement 1-2x week
[quote]furo wrote:
This hasn’t had an impact on my overall size - I still weigh the same thanks to the majority of my weight being carried in my legs, ass and back - but it’s still something I’d like to rectify. However, I’m not willing to give up on Simple and Sinister and my current plan. [/quote]
No need to give up on it, I’m rooting for you buddy. Just add a few basic movements on top of S&S.
[quote]furo wrote:
I think all I need to do is stop taking it quite so slow and just make the jump to 40kg - the heavier weight should require much more input from my upper body and restore some of my size. [/quote]
Food for thought: isometrics/static training is different from concentric and eccentric training. A Turkish Get Up is putting your shoulder in a primarily static position, while there will be some growth, It wont be what you had in mind and you can get a better bang for your buck movement exercise to accomplish your goal.
And regarding the the jump to a heavier KB, I know I’ve said this before and it is your money that is going towards the purchase of your equipment but I’m sure you can agree that its best to get more with putting less in, right?
Stay Strong brother
Hey young n!
Thanks for the message. No I don’t have congenital laxity and I’m not double jointed. Why do you ask? Yeah I think my elbows are always like that. Ok sure I’ll film some more tomorrow from different angles etc.
I’d really like to stick with S&S just as written for the moment, rather than adding in extra movements, just because I have a bad habit of always tinkering with routines and I’m sure Pavel knows better than me (although I’ll probably add in some extra movements later). Yeah I totally agree that the TGU is isometric with regards to the upper body, and that that isn’t optimal for gaining mass, but I’m really not looking for big gains there: just a little to get me back to my baseline. I totally agree that if I wanted to gain size I’d be best off adding dips or shoulder press for example, but I’m really just looking for a touch more thickness and density.
And yes I agree that it’s a good idea not to spend money where I don’t have to, but it just dawned on me that I’ve always advised others when asked that the three keys to reaching your training goals are to train consistently, to eat an appropriate amount and to use (relatively) heavy weights. 28kg is heavy by no one’s standards, and I should probably follow my own advice.
I apologize in advance if it seems like I’m thrashing or attacking you.
[quote]furo wrote:
I’d really like to stick with S&S just as written for the moment,
rather than adding in extra movements, just because I have a bad habit of always tinkering with routines
and I’m sure Pavel knows better than me (although I’ll probably add in some extra movements later).
Yeah I totally agree that the TGU is isometric with regards to the upper body, and that that isn’t optimal for gaining mass,
but I’m really not looking for big gains there:
just a little to get me back to my baseline.
I totally agree that if I wanted to gain size I’d be best off adding dips or shoulder press for example, but I’m really just looking for
a touch more thickness and density.[/quote]
I’m not telling you to change it at all.
Please don’t tinker with it at all. do it as written to the T. Just think of this extra movement as pre-hab or a warm up, 5-10 minutes at the end of the session for “beach” work is okay in my book
No more than 1 movment a day, every other day.
O_o
I dare you to try
What is your baseline? do you have measurements?
Go somewhat heavy on presses. I’m sure you know the difference between sarcoplasmic and myofibrillar hypertrophy. And I think your trying to carry over this concept into isometrics and con/eccentric training.
And you know the thing about it is that you already have the body you want. It is right there in front of you, its just covered up with some extra “adipose” tissue.