I’m glad to hear you’re nearing 100%. Good luck with the numbness. Did you have any issues with swinging your leg out to the side, or doing weird stuff with your hip because of the lack of dorsiflexion?
Mushrooms sound like a cool idea, maybe I should get some.
I think I probably did overcompensate a bit. I tried to wear a brace as often as possible so I would walk correctly. It was such a bizarre injury, and I’m still feeling the effects even now.
There actually is a lot of real research on mushrooms (Lion’s Mane, cordyceps, and reishi for example). For me, gut health, nerve regeneration, and mood were the main reasons I was interested in trying them. I then learned how crappy most of the supplements are, and how very few actually test their products for the bioactive ingredients. You can, though, buy pharmaceutical grade extracts, and these are very strong and effective compared to the tinctures and products you see on Amazon or health food stores.
Is the better mood a result of better gut health?
11/12/2020
Warm up: goblet squats, halos, and bridges.
Workout:
28 kg KB swings 5x10e arm (100 total swings). Took 7:55, but not racing for time.
16 kg KB get ups. 4x1e arm. 28 kg get up 1x1 each arm. (got both this time). Took about 9 min.
Extra work:
100 band pull aparts w/ 60 push ups
Total time (with warm up) ~ 34 min, counting warm up and time between exercises and extra work.
Notes: I got the first heavy (28 kg) get up pretty easy. Second one was tougher. My goal is to work up to doing 5x1 on each side with this weight. The 16 kg weight now feels so light on get ups. The swings are getting smoother and easier too. Kinda a fun program.
End goal: With a 28 kg, get 100 one arm swings in 5 min. Rest one minute, get 10 get ups with the same weight within 10 min. No rush, though. That is the program as it’s laid out in Pavel’s Simple and Sinister.
Good question. Who knows? It is interesting how intimately linked gut health and well being are, and from what I’ve read we’re just beginning to understand that. I have had some digestive issues this year that I haven’t been able to completely shake.
11/13/2020
Warm up: prying KB goblet squats, halos, and bridges.
Workout:
28 kg KB swings 10x10e arm (100 total swings).
16 kg KB get ups. 4x1e arm. 28 kg get up 1x1 each arm.
Extra work:
BP: 5x95, 10x135, 5x165, 10x215, 20x165
Supersetted with 5x10 inverted ring rows.
Total time (with warm up) ~ 47 min, counting warm up.
Notes: My best Get Up day, with both heavy sets being relatively smooth. I will stick with this rep scheme for at least another week. The protocol is to “own it” completely before stepping up. I want to get the 28 KG get ups smooth and easy each time before adding reps at this weight.
I’m trying to keep the “extra” within reason. Been tying to hit a pretty heavy 10, then backing down for a set of 20. I think I will hold these weights and reps (for OHP and BP) the same for a couple of weeks before adjusting.
11/14/2020
Warm up: prying KB goblet squats, halos, and bridges.
Workout:
28 kg KB swings 5x10e arm (100 total swings).
16 kg KB get ups. 4x1e arm. 28 kg get up 1x1 each arm.
Extra work:
9 miles on Airdyne, 50 pull ups
Spent about an hour on this, all told.
11/15/2020
Headed to the HS track today with my bells, mat, and weight vest.
Warm up: prying KB goblet squats, halos, and bridges.
Workout:
5 rounds of:
28 kg KB swings 1x10e arm (20 swings).
Spring 50m
(total = 100 swings, 5 sprints)
Then…
16 kg KB get ups. 3x1e arm. 28 kg get up 2x1 each arm.
Extra work:
1 mile weight-vested walk
Notes:. First time I did 4 total get ups with 28 kg. Still heavy, but I’m getting better at them. It made it feel easier being outside. In my house the spot is probably a little tighter than it should be. I should move these onto my deck in the future rather than outside.
11/17/2020
Warm up: 3 rounds of: 5 prying KB goblet squats with three curls at bottom position, 5 halos, and 5 bridges with three second holds.
Workout:
100 KB swings with 28 kg bell. (10 swings, 15 swings, repeat 4 times)
16 kg KB get ups. 3x1e arm. 28 kg get up 2x1 each arm.
Extra work:
60 ring dips
60 ring rows
80 sit ups
Total time = ~45 min
Notes: The get ups are getting easier for me. I will add a third “heavy” get up starting next week’s cycle (which starts Friday). I’m also trying to keep the “extra” work within reason. I am mirroring the assistance work from “Letter to Young Jim Wendler”, and using the KB work as the “main lifts”. I’m feeling pretty good from this. I can feel new muscles being used in my back and my grip, but feel fresh and spry.
11/18/2020
Warm up: 3 rounds of: 5 prying KB goblet squats with three curls at bottom position, 5 halos, and 5 bridges with three second holds.
Workout:
100 one arm KB swings with 28 kg bell. (in sets of 10 with each arm)
16 kg KB get ups. 3x1e arm. 28 kg get up 2x1 each arm.
Extra work:
5x8 OHP with 100 lbs
Pull ups (from dead hang): 12, 10, 8, 6, 4
Total time = ~45 min
Notes: Felt good today. At first I thought I’d be bored, but I have gotten into a groove with the swings. The get ups are not pleasant, and the heavy KB sits on my wrist in a way that hurts a bit. Still, I’ve really improved in only a couple of weeks with daily training.
For the pull ups, I read an article by Pavel about improving your pull ups. You add 2 reps to the last set the next time, then 2 to the next-to-last one, etc… Sounds confusing but it’s not.
11/19/2020
Warm up: 3 rounds of: 5 prying KB goblet squats with three curls at bottom position, 5 halos, and 5 bridges with three second holds.
Workout:
100 KB swings with 28 kg bell. (10 x 10)
16 kg KB get ups. 5x1e arm.
Notes: Evening workout, with no extra work.
11/20/2020
Warm up: 3 rounds of: 5 prying KB goblet squats with three curls at bottom position, 5 halos, and 5 bridges with three second holds.
Workout:
100 one arm KB swings with 28 kg bell. (in sets of 10 with each arm)
16 kg KB get ups. 2x1e arm. 28 kg get up 3x1 each arm.
Extra work:
5x8 BP with 185 lbs
AM: Dead hang pull ups: 12, 10, 8, 6, 6
Total time = ~50 min (not counting pull ups down earlier)
Notes: Good and bad today. Good: first time doing 3 reps on each arm of TGU’s with the 28kg bell. Bad: filmed myself doing 1 arm swings, and my form is not as good as I thought. I am using too much arm strength and not enough hip hinge power. I think I will drop down the KG for the 1 arms and work on form, and stick with the 28 kg for two arms. The problem is my next bell down is only 16 kg. Still, I think getting a cleaner form is important. Also, I had a light eating day yesterday and pull ups this morning, and I could feel that during my work out. Not quite as energetic as usual. Got it in the work, though.
11/21/2020
Warm up: 3 rounds of: 5 prying KB goblet squats with three curls at bottom position, 5 halos, and 5 bridges with three second holds.
Workout:
100 KB swings with 28 kg bell. (10 x 10)
16 kg KB get ups. 5x1e arm.
Extra work:
12, 10, 8, 8, 6 pull ups and dips.
11/24/2020
Warm up: 3 rounds of: 5 prying 16 kg KB goblet squats with three curls at bottom position, 5 16 kg KB halos, and 5 bridges with three second holds.
Workout:
100 one arm KB swings with 16 kg bell. (5x10e)
16 kg KB get ups, 5x2e arm; 28 kg get ups, 3x2e arm.
Extra work:
12, 10, 10, 8, 6 pull ups and ring dips.
11/25/2020
Warm up: 3 rounds of: 5 prying 16 kg KB goblet squats with three curls at bottom position, 5 16 kg KB halos, and 5 bridges with three second holds.
Workout:
100 KB swings with 28 kg kg bell.
16 kg KB get ups, 2x2e arm; 28 kg get ups, 3x2e arm.
Extra work:
12, 12, 10, 8, 6, 4, 3, 3 dead hang pull ups.
5x5 OHP @ 115 lbs
Notes:
The get ups with the 28KG bell were really hurting the back of my left forearm where the bell rests. I did it with a sweat shirt and that made it much more tolerable. Still trying to find the right balance of daily KB work with “extra” work, without sabotaging the program. I like the pull up progression with some pressing so far.
11/26/2020
Warm up: 3 rounds of: 5 prying 16 kg KB goblet squats with three curls at bottom position, 5 16 kg KB halos, and 5 bridges with three second holds.
Workout:
100 1-handed KB swings with 16 kg bell.
16 kg KB get ups, 10 total
Extra work:
14, 12, 10, 8, 6, 4, 3, 3 dead hang pull ups.
28, 24, 20, 16, 12, 10 decline push ups
Notes:
Doing this at a hotel gym in Napa. At least they had a 35 lb KB, which was actually the single heaviest thing they had. Glad to be able to get the work in at all. Happy Thanksgiving!
11/27/2020
Still at the hotel this morning… Had to reserve the gym, since only one person can be in there at a time.
Warm up: 3 rounds of: 5 prying 16 kg KB goblet squats with three curls at bottom position, 5 16 kg KB halos, and 5 bridges with three second holds.
Workout:
100 1-handed KB swings with 16 kg bell.
16 kg KB get ups, 10 total
Extra work:
14, 12, 10, 8, 8, 4, 3, 3 dead hang pull ups. (62 total)
Matched each set and rep with lat raises (wanted a bit of something else, but something easy)
Notes:
Pretty stuffed still from all the turkey and everything. Wanted to get something in before the tiredness really kicked in. The KB work is pretty easy at this weight, but better than nothing.
11/28/2020
Warm up: 3 rounds of: 5 prying 16 kg KB goblet squats with three curls at bottom position, 5 16 kg KB halos, and 5 bridges with three second holds.
Workout:
100 KB swings with 28 kg bell. (10x10)
28 kg get ups, 4x1e arm. 1 GU each arm with 16 kg bell.
Extra practice
3 one arm push ups
3 pistol squats
Notes:
First day doing 4 GU’s with the heavy bell. Felt pretty good, as I’m getting the hang of them much more. The plan will be do get comfortable doing all 5 GU’s/side with this bell, and then do the timed test. Did just a couple of 1-arm push ups and pistol squats at the end. Thinking of this as just practicing the moves rather than taxing myself with additional work.
11/29/2020
Warm up: 3 rounds of: 5 prying 16 kg KB goblet squats with three curls at bottom position, 5 16 kg KB halos, and 5 bridges with three second holds.
Workout:
100 1-arm KB swings with 28 kg bell. (5x105)
28 kg get ups, 4x1e arm. 1 GU each arm with 16 kg bell.
Extra work
Pull ups: 14, 12, 10, 10, 8, 4, 3, 3 = 64 total
Explosive push ups: matched reps with pull ups = 64 total
Total time = ~42 min, including the warm up.
Notes:
The 28 KG bell is getting easier and easier to handle. Probably going to try to get all 5 get ups with it after another week. One thing - I am really not doing any other conditioning and relying on the swings for that. Trying to get 5 miles of walking in, though, and during normal weeks get about 20 min of biking in via commuting to work and back.
12/01/2020
Warm up: 3 rounds of: 5 prying 16 kg KB goblet squats with three curls at bottom position, 5 16 kg KB halos, and 5 bridges with three second holds.
Workout:
100 2-arm KB swings with 28 kg bell. (10x10)
28 kg get ups, 5x1e arm.
Extra work
Pull ups: 14, 12, 12, 10, 8, 4, 3, 3 = 66 total
Matched with ring dips = 66 total
Total time = ~49 min, including the warm up.
Notes: My first time getting all get ups with the 28 KG bell. It wasn’t too bad at all. I am probably tacking on a bit too much extra work each time, so will need to watch that. The goal is to pass a timed test of the following:
100 1-hand swings in 5 min or less
-one minute break-
10 get ups in 10 min or less
I will work towards this over the next few weeks with the 28 KG bell, and will get a 36 KG bell for Christmas and then start on doing it with that. The “simple standard” is to do it with a 32 KG bell, so my goal is to top that.