I love seeing this tbh. You never really see many people doing high rep deads multiple sets. When you do though, you know they’re a real sumbitch. Good sets and great log j.
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Thanks @oldbeancam
The sets/reps yesterday had my hams/glutes /quads (to an extent) wondering what the hell I was doing!! All the kettlebell work I had been doing lately helped me out in this scenario. Once I got into a rhythm, it almost started to feel like a 300 pound kettlebell swing with a barbell. With this Juggernaut setup I’ve considered taking out the 5/3/1 portion and just going by feel on the other barbell exercise on the day but we’ll see how next week goes. Doing 5x10 with Squats on Monday should be interesting for me. I’ve spent waaaaaay too long doing 5’s, 3’s, 2’s, and 1’s so I’m sure this will test my muscular endurance even though it will only be 225!!
4/8/17
Simple and Sinister
S&S Warm Up
55# Kettlebell for each movement (timed)
1 Arm Swings: 5x10 each (3:02)
Turkish Get Ups: 8x1 each (9:07)
Finally put the timer on myself today. I knew the Swings with the 55 would move quick but had no idea the Get Ups would move as quick. I got to 5x1 with each arm on Get Ups and saw I had completed them in 5:02. Figured since I was supposed to do that many in 10 minutes I kept going. After the final 8th rep I looked at the time and saw 9:07 and figured I would stop there. Probably didn’t have enough time to complete a Get Up with each arm before the 10 minute mark. Very pleased and a PR all around for both movements in regards to time. Volume and time PR on Get Ups.
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4/10/17
Juggernaut Method (2 day per week setup)
10’s Wave Accumulation
Squat Day
Squat: 225 - 4x10, 1x12
Bench Press (5/3/1 min. reps): 195x5, 225x5, 255x5
Pull Ups: 1x10
Ab Wheel: 1x10
Pleased with how Squats moved today even though it was only 225. Much like the Deadlift, I pretty much never did multiple sets of 10 so this was a bit of an adventure. At one point the idea of going for 20 on the final set entered my mind but probably wouldn’t have been the best idea even though I don’t think it would have been a problem. Stuck with the same mindset by just getting a few reps above the minimum. Bench moved pretty well. A quick set of Pull Ups and Ab Wheel as I was heading out the door to finish the day. Will probably do a Simple and Sinister workout either tomorrow or Wednesday.
4/13/17
Juggernaut Method (2 day per week setup)
10’s Wave Accumulation
Overhead Press Day
1A) Oh Press: 125 - 4x10, 1x14
1B) Pull Ups: BW - 5x5
2) Deadlift (5/3/1 min reps): 325x5, 375x5, 425x5
Pretty sure 14 reps with Oh Press is a rep PR at any weight. I rested the bar on my chest after 14 contemplating going for more reps but figured I would stop it at 14. Plus I think I let it sit there for too long and was kind of like a deflated balloon. Deadlifts moved okay. I ran out of time and didn’t get to do any Paused Front Squats. Solid day overall.
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4/14/17
Simple & Sinister (sort of)
S&S Warm Up
55# KB for each movement
1 Arm KB Snatch: 5x10 each (4:41)
Turkish Get Ups: 5x1 each (6:42)
Ab Wheel: 2x10
Happy with this session. Decided on Snatches since I haven’t done them in a few weeks and put the timer on it today. 100 total in 4:41 I will certainly take but hopefully soon I can get this below 4:30. Get Ups moved decent but was feeling the fatigue from Snatches. Happy with 6:42 but this was a bit slower than last weeks 8 reps in 9 minutes or so. Couple of sets of Ab Wheel for some extra Ab work.
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4/16/17
Happy Easter Everyone!!
Simple & Sinister
S&S Warm Up
55# Kettlebell for both movements
2 Arm Swings: 5x20
Turkish Get Ups: 5x1 (each)
Easter dinner all day yesterday with family so had to get my second S&S workout done today. Went with speed for swings and technique / paused work for get ups.
Trying to stick with the routine of 2 Barbell days at the gym and a minimum of 2 Simple and Sinister days at home or at work if possible. Doing Snatches instead of Swings on one of the S&S days makes for a good substitute if I don’t want to do 1 arm swings and make the conditioning aspect a bit harder. Also if I can get 100 total Snatches in under 4:30 this may give me some confidence in trying to take a crack at the 200 total Snatches in 10 minutes. Or for the kettlebell fans, The Secret Service Snatch Test!
4/17/17
Juggernaut Method (2 day per week setup)
10’s Wave Intensification
Bench Press Day
- Squats (5/3/1 min. reps): 255x3, 290x3, 325x3
2A) Bench Press: 200 - 2x10, 1x11
2B) Pull Ups: 7x5
Technique on Squats felt better today but can tell overall strength isn’t quite where it was when I hit the 400 mark on Squats. Obviously I was squatting more frequent and heavy (for me) but can tell if I don’t do frequent back squats my technique seems to suffer. It will get back. Bench Press moved very well. Played it safe again at 11 reps on the final set which was a good number to cap it. Also keeping Pull Up volume pretty low as well at this point. Pretty good day. Did what I needed to do!!
Congrats on the son man!
I think the 2 day type of setup will allow you to hit each session much fresher. I plan on going to a 2 day (in terms of barbell lifts) eventually when I have a child (or law school lol).
Keep them PRs coming man!
Thanks @isdatnutty
When / if you switch to 2 day a week lifting there are some pros and cons. I’m definitely fresher going into the barbell workouts and it also gives me plenty of extra days for kettlebell sessions when I can fit them in. The only real con of the whole thing is if there is a lift that you need lots of practice (for me Squats) then that particular lift will suffer a bit. With that said, I’m glad I can make it to the gym twice a week for some barbell work and not chase any numbers. My priorities as far as fitness is concerned are increasing my kettlebell performance, maintaining my strength on barbell lifts and keep my weight under 235. So far, so good!
Once you have kids, the gym becomes a bit of an afterthought. Luckily the gym isn’t far from work so spending my lunch break 2 days a week at the gym doesn’t take a lot of time away while my wife and 2nd son are at home. He is pretty much napping and already had a bottle around the time I go to lunch but I still like to sneak home all the other days of the week and check on them. The kettlebell work usually gets done as soon as he is down for a nap and I try not to make those last longer than 30 minutes. My first son (4 years old) usually knows when I’m swinging a kettlebell or doing get ups, he knows to stay out the way. Most of the time he plops down on the couch and watches me. Talking to him during a set of get ups is always interesting!
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Awesome man! That’s why I have a squat stand and barbell + bumpers at house (and soon apartment lol). That way I don’t ever have to drive to a gym again and just get in a session whenever I can make time.
That’s awesome though. As long as you maintain the strength, shit that’s good enough for now man! I’m sure as your performance on the KBs get better, it will transfer over to the BB work. Your conditioning level will be at another level.
Since I started implementing kettlebells back in 2014, I’ve noticed more carry over in the Overhead Press and Deadlift than Squat and Bench Press. This may explain why I’m not as strong of a bencher and squatter in comparison. Most of the kettlebell movements strengthened my shoulders, back, glutes, hamstrings, “core” muscles and obviously conditioning. Double KB Front Squats, Goblet Squats and Lunges certainly increased my quad strength and mobility but it’s not the same as having a heavy bar on my back. At this point in my lifting I would say the barbell work better transferred over to kettlebells more so than the other way around. I’ve certainly improved technique on kettlebell movements but you still can’t go wrong with increased general strength that a barbell can provide as well as pull ups. I’m sure you’ve experienced a similar thing with Olympic Lifting. Seems like once you get stronger and better your skill, good things seem to happen!! WHO WOULD HAVE THOUGHT?!?!?! .
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4/18/17
Simple & Sinister
S&S Warm Up
55# Kettlebell for both movements
1 Arm KB Swing: 5x10 (each)
Turkish Get Ups: 5x1 (each)
Did this at work in my office. I’ve brought my 55 back to work for moments like these when the bosses are gone and am caught up on my work. Got the Swings done in under 5 minutes and the Get Ups done in less than 10 minutes. I wasn’t looking too close at the time on the wall clock but made sure these were done in under the required time. Probably about 20 minutes total of work including the warm up.
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4/20/17
Juggernaut Method (2 day per week setup)
10’s Wave Intensification
Deadlift Day
Simple & Sinister Warm Up
Squat: 275 - 3x5
Oh Press (5/3/1 min. reps): 145x3, 165x3, 185x3
Deadlift: 335 - 2x10, 1x12
Very happy with how everything moved today. Figured I would try the S&S warm up on barbell days instead of Lazy Lifter. I will keep with S&S Warm Up moving forward and see if it continues to help as much as it did today. This is just enough to get my heart rate going a bit and warm my hips and back up before squats. If it works for kettlebell workouts, I guess it should work for barbells. Technique felt the best on squats today as it has since getting after the 2.5 week layoff. Oh Press moved without issues even though 145 felt heavier than 185. Deadlifts felt decent as well. Massive hamstring and glute pump!! I would venture to say this has been my best “feeling” day this cycle on all lifts.
Just some notes for me moving forward
- Simple & Sinister Warm Up before all workouts
- 3-5 sets of 3-5 rep (75/85) Squats on non-Juggernaut days for more practice / volume
- Maybe take a single at 95 if feeling decent
- 3-5 sets of 3-5 rep (75/85) Squats on Press/Deadlift days
- Eat more
- Continue Simple & Sinister for conditioning 2-3 days a week
- Do KB Snatches one of the S&S days instead of swings
- Need to add Long Cycle back into the mix on kettlebell days (tough to admit that one)
I think this covers what I need to do in terms of lifting at this point. Luckily this can be easily adjusted on the fly. Second child has been sleeping until about 5 AM lately before he needs a bottle. Been debating on doing S&S in the early morning when I get up. Don’t want to do this fasted but don’t want to eat breakfast before this. Maybe a banana and protein shake, start stretching and warm up, do S&S and then breakfast?? Still trying to work this out in my head!
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4/22/17
Simple and Sinister
S&S Warm Up
80# Kettlebell for both movements
1 Arm Swings: 5x10 each (4:05)
Turkish Get Ups: 2x1each (2:45)
Very happy with the time on swings. Surprised to know I got through them in less than 4:30. I had to cut the Get Ups after 2 reps with each arm due to some “Daddy” duties. Didn’t mind because these weren’t feeling great and knew there was no way I could make these under 10 minutes. Would have been nice to finish these out and see exactly where I’m at but will try again some other time. I don’t think my technique is quite ready for this heavy weight and and to time it. I found myself almost muscle-ing through certain spots than using the correct technique which isn’t smart with an 80# ball of iron in front of your face. Need more work!!
4/24/17
Juggernaut Method (2 day per week setup)
10’s Wave Instensification
Squat Day
S&S Warm Up
- Squat: 245 - 2x10, 1x12
2A) Bench Press (5/3/1 min. reps): 210x3, 240x3, 270x3
2B) Weighted Pull Ups: 45 - 5x3
Worked hard on bracing and keeping my upper back tight on all sets and reps of Squats today. Really paid off because these were moving fast and kept solid technique the whole way. Not a heavy weight but the higher reps kind of made up for that. I got a bit of an upper back cramp on the 10th rep of the final set but was able to kind of ignore it and get 2 more. Definitely more in the tank but racked it there. Decided to start incorporating weighted pull ups back into the routine. Good things started to happen several months ago when I was consistent with these. Bench moved okay but nothing really to write about. A part of me is thinking of going Advanced 5/3/1 on all the non-Jugg lifts just to get the extra practice. Solid day overall!
4/25/17
Simple & Sinister
S&S Warm Up
55# Kettlebell for both movements
1 Arm Swings: 5x10 each
Turkish Get Ups: 5x1 each
Another office S&S workout which makes for a good “practice” type session. The swings were done with maximal speed and hard contraction of the glutes and abs at the top. No timer since the goal isn’t to see how much I can improve my 1 arm swing time with a 55# bell. Worked out my issues at the start of my Get Ups. I wasn’t driving with my leg properly to get from ground to elbow. This got me in a better position without having to adjust anything. Ever since starting to worry about time on Get Ups I’ve sort of let technique go by the wayside. Moving forward I don’t think I will put the timer on Get Ups and just focus on proper technique and feeling the movement again. Got a bit too big for my britches once I was able to do all Get Ups with the 80!! Nothing like doing Swings and Get Ups in a collard shirt, blue jeans and socks. Not as cool as the “tactical” type clothes the StrongFirst guys and gals wear but just working with what I got!
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Hey great log! I enjoy reading it.
Was wondering about the get ups, what benefits do you feel from them or is it just for fun? I’m thinking of giving them a try with 10lbs or something. Also for the swings how high do you go? I’ve seen a few places saying stop with your arm about 90 degrees to the floor but some go a lot higher. Thanks!
Thanks @caesium32
With my recent experiences with Turkish Get Ups I have found they serve several purposes for me. Because I’m moving in a lot of different ranges of motion, it has helped with my mobility and flexibility in pretty much all areas of my body. I’ve never really had any shoulder issues but I’ve read they are really good for rehabbing and fixing shoulder mobility issues if you do Get Ups properly. There is also a lot of core stabilization going on when going through all the various positions. As far as increasing barbell lifts, I don’t think there is a direct carry-over from what I’ve gathered but they have improved my kettlebell lifts (Snatches, Press and Clean & Jerks). I could see them being really beneficial if someone were involved in combat sports but that is way beyond my abilities. I have gotten to where I do them for fun and also because they are part of Simple and Sinister that I use for conditioning at the moment. It’s a fun movement to master and I’m becoming a bit obsessive trying to perfect it. If you were to start incorporating Get Ups into your routine I would start very slow with no weight at all. I will still do unweighted Get Ups with either balancing a running shoe on top of my fist or with my arm just up in the air.
For Swings I prefer the Russian Swing (Hard Style as Pavel calls it) where the bell is about chest level. I don’t really see the point in the Amercian Swing made famous by Crossfit. Kettlebell Swings are meant to be a ballistic hinge movement with a hard contraction of the abs and glutes at the top of the swing. There’s pretty much no need to guide it over your head with a 2 hand swing because there is no extra benefit at that point and risk possible shoulder injury.
Hope this helps you out. If these 2 movements are something you are interested in, I would highly recommend the book Simple & Sinister by Pavel. He does a great job of explaining how to properly perform these movements as well as all of their benefits.
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Thank you for such a detailed response I will definitely check that book out and all the best with your training and family life.
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