[b] …Continued
Lat Pulldown [/b]
35: 4x20
Plate-Loaded Row Machine
80kg: 4x12
Face-Pulls
10: 3x20
I felt the urge to go back to the gym and get some volume done. This was a nice low intensity session.
[b] Week 34: Simple and Sinister
Warm-Up [/b]
40kg prying goblet squats, bodyweight hip thrusts and 20kg kettlebell haloes
One-Arm Swings
28kg: 5x10
E2MOM
Turkish Get-Ups
28kg: 5x1
E3MOM
Two-Arm Swings
40kg: 3x10
E2MOM
Bodyweight: 96.7kg
Everything felt a little sloppy today. The one-arm swings felt weak and the get-ups weren’t smooth.
[b] Week 34: Simple and Sinister
Warm-Up [/b]
40kg prying goblet squats, bodyweight hip thrusts and 20kg kettlebell haloes
One-Arm Swings
28kg: 5x10
E2MOM
Turkish Get-Ups
28kg: 5x1
E3MOM
Bodyweight: 96.5kg
I did this during my lunch break, so I’ll do two arm swings and stretching in the evening. Felt similar to yesterdays session. Left hip felt tight initially but the prying goblet squats sorted that out.
[b]…Continued
Two-Arm Swings [/b]
40kg: 3x10
E2MOM
These didn’t feel great, they really lacked power. I think I’m in need of a deload, so for the next 5 days I’ll do Simple and Sinister with just a 20kg kettlebell (I’m going home for the 25th-28th anyway so that means I don’t have to take anything heavy in the car).
One thing I’ve been meaning to post for a while is that I’m planning on sticking to a strict paleo diet throughout January. I’d be keen to start sooner, but I think it makes sense to wait until Christmas is out of the way. The main reason I’m doing this is because I’m drinking more and more sugary drinks and I want to give my body a complete break from sugar. It will be tough, but I’m hopeful that it will entrench some really good eating habits. It will also be a good mental challenge and it should help me get a little leaner.
Also as an update on my neck, I’ve had two days where it’s played up since switching to Simple and Sinister - the day before yesterday and today. That’s a fairly big improvement as it used to be stiff most days. So I’m confident that with time and continuing to work on my posture it will get back to normal. My knees have been feeling quite loose (the only way I know how to describe them lol), but not uncomfortable.
I also plan on doing the New Years 365 rep challenge, as I have done for the last 2 years. I think doing 185 reps of one-arm swings and 180 reps of Turkish get-ups would work well, if I can work out a way to do it. I think I’d use 20kg for the swings and 10kg for the get-ups, but I’d have to do double the total reps because they are both unilateral exercises!
[b] Week 34: Simple and Sinister (Christmas Eve)
Warm-Up [/b]
40kg prying goblet squats: 3x5
One-Arm Swings
28kg: 5x10 (E2MOM)
40kg: 5x1 (E2MOM); 2x3 (E3MOM)
Turkish Get-Ups
40kg/28kg: 2/3
E5MOM
Two-Arm Swings
28kg: 3x10
Bodyweight: 97.6kg
I felt incredibly tired today and that frustrated me, so I decided to push myself quite hard with this session instead of deload. Funny logic, but oh well. I worked up to 2x3 40kg one-arm swings, which were very tough (especially on my grip). I managed 2 sets with the 40kg doing get-ups, but I failed right at the end of the descent on the second, so dropped to the 28kg - I can’t afford to dent the floor again! I finished up with some 28kg two-arm swings and holds with both 28kgs to try and stretch out my neck. A good session overall, although I’ll definitely reload from tomorrow.
[b] …Continued
Bench Press [/b]
100kg: 3x3
Trapbar Deadlift
140kg: 1
160kg: 1
180kg: F
160kg: 1
140kg: 3
Neutral Grip Pull-Ups
BW: 3x5
I got bored pretty soon after the Simple and Sinister session so hit the gym for some strength work. My gym has just got a new trap bar, it wasn’t there the last time I went, so I tried that out. I knew at the time that it was a dumb idea to push myself with it, as I had already exhausted my lower back and I’m driving across the country tomorrow, but luckily I seem to have avoided catastrophe lol. I unfortunately didn’t manage 180kg, but it still felt good.
[b] Week 34: Summary
Bodyweight: [/b] 96.7kg - far too high. I’m steadily gaining weight.
Training: Very good in general, although I didn’t run.
Nutrition: Below average.
[b] Week 35: Run
Run [/b]
3.2miles
I joined my sister for the first part of her run today (she’s preparing for a marathon). This was over very hilly terrain while hailing, so I’m very pleased with it. I definitely do better when running with someone else, probably due to being weak-willed lol.
[b] Week 35: Run (Yesterday)
Run [/b]
1 mile
Active recovery run.
I’d like to dedicate a little more time to running, but it’ll be a difficult balance to also do high frequency Simple and Sinister and not mess up my knees. I’m leaning towards running and Simple and Sinister on the same days - alternating a longer run/lighter kettlebells and a shorter run/heavier kettlebells. That will allow me to take plenty of rest days for my knees, and not have to do lots of consecutive lower body sessions.
[b] Week 35: Simple and Sinister
Warm-Up [/b]
40kg prying goblet squats, hip thrusts and haloes.
One-Arm Swings
28kg: 5x10
E2MOM
Turkish Get-Ups
28kg: 5x1
E3MOM
Two-Arm Swings
40kg: 3x10
E2MOM
Bodyweight: 97.1kg
This week has been a bit of a flop, but that’s ok. I’ve just been feeling really tired for a while now, and my neck has been playing up a little. I’ve also been eating pretty terribly, as reflected in my bodyweight. I wasn’t very motivated for this session, but I ended up really enjoying it. I’m looking forward to kickstarting my new diet from the first of January. Hope everyone is well.
[b] Week 35: Simple and Sinister
Warm-Up [/b]
40kg prying goblet squats
One-Handed Swings
28kg: 5x10
E2MOM
Turkish Get-Ups
28kg: 5x1
E3MOM
Two-Handed Swings
40kg: 5x10
E2MOM
Bodyweight: 96.8kg
This was a good session. Today I start my attempt to eat 100% paleo for 30 days…it’s going to be tough! Especially as I’m on nightshifts next week. Regarding simple and sinister, this time round I’m going to push to hit the time targets at 28kg before I regularly start working in the 40kg. That means completing all of the swings in 5 minutes and all of the get-ups in 10 minutes, which will be tricky but definitely feels achievable.
[b] Week 35: Summary
Bodyweight: [/b] 97.0kg
Training: Acceptable - two runs and two Simple and Sinister sessions.
Nutrition: Poor.
New Year - 2016
I suppose it is the time to talk about strategies and goals going forward, but unlike previous years I don’t have any definitive ambitions. At least not currently. I’d like to get a little leaner - back to around 94kg would be good. I’d like to get a little stronger at one-handed swings and Turkish get-ups. I’d like to get a bit better at running, and I’d like to add some mass to my upper body. Inspiring reading there, I’m sure.
My basic plan is to use Simple and Sinister as my foundation routine, with additional upper body training and runs once or twice per week. I’m going to try to eat completely paleo throughout all of January as much for the mental challenge as anything else (although it should also help ingrain healthier eating habits, and at least get me off energy drinks).
I don’t feel any less motivated than usual, it’s just nothing really springs to mind right now. Just small improvements in all domains.
In terms of reflection on 2015, it was a pretty good year. No life changing events or major gains to report, but solid steady progress in my non-training life and no major setbacks with training. Looking back I really didn’t make many improvements though. Highlights are probably that clean and jerk challenge with ActivitiesGuy and the progress with front squats. Low points are regaining the fat I lost and the issues with my neck.
[b] Week 36: Upper Body
Bench Press [/b]
100kg: 3x3
Pull-Ups (Neutral Grip)
BW: 3x8
Dumbbell Row
50kg: 3x5
Lat Pulldown
35: 3x20
Bodyweight: 96.0kg
This was a bit of a weird session - the bench press felt quite a lot harder than previously, but the pull-ups felt a lot easier. The dumbbell rows felt nice and solid, I like using a gym that has dumbbells going up to 50kg (110lbs). My neck has been pretty rough for the past few days and I’ve suffered from headaches which is incredibly frustrating. My knees also don’t feel 100% today for some reason.
My bodyweight was 96.0kg this morning, which is a solid drop. I’m really struggling with this paleo diet - the temptation for quick processed carbs is so great! It’s also a real struggle shopping for basic stuff that isn’t actually loaded with sugar.
[b] Week 36: Simple and Sinister
Warm-Up [/b]
40kg prying goblet squats
One-Handed Swings
28kg: 5x10
E2MOM
Turkish Get-Ups
28kg: 5x1
E3MOM
Two-Handed Swings
40kg: 3x10
Bodyweight: 96.4kg
A solid Simple and Sinister session today, everything felt good.
[b] Week 36: Run
Run [/b]
1.4miles
Bodyweight: 96.4kg
I did this significantly faster than usual. I considered doing a Simple and Sinister session as well, but decided against it because I’m on nights starting tonight so need to conserve my energy. Onto day 4 of eating 100% pale and it’s going ok, but these nights will be a real test.
Interested in seeing how your paleo experiment is going. Have you figured out your “staple” foods?
Also, how’s the running coming along?
My beautiful log! :(. Struggling to get my head around these changes, and why all the formatting has changed.
I did Simple and Sinister with 20kg today, because I was tired from my nightshift, but I’ve since had a nap and I think I’ll hit the gym.
Thanks LoRez, it seems to be going quite well. I’ve got into the routine of eating either bacon or eggs with fruit for lunch and then roast meat with veg (parsnips or sweet potato) for dinner. It’s pretty high fat and low carb, but I feel quite energetic and sharp. I haven’t been doing it long enough to notice much of a trend in my bodyweight, but it seems down a little. The biggest difficulty by far is the inconvenience, it really requires a lot of forward planning. I haven’t really been bothered by hunger. I don’t think paleo is the best way to eat for someone who has serious training goals, but it’s probably a good foundation. I plan to stick to it strictly for one month and then reintroduce some things (mostly I’m just going to stop worrying if my tomato sauce has 1mg added sugar etc lol, but I’ll also add protein bars and sugar free energy drinks back in).
Running is ok thanks, knees are holding up well. I think I’ve run every week for the last 10+ weeks, barring just one or two, and I have noticed a solid improvement (from extremely embarrassing to just about adequate lol).