I assume weight is in kilos?

Monte,
comfy-looking couch!

fB,
that's a pretty sick burn.

3 lifts a week? Dadbod.jpg

Did someone mention waffles?

nomnomnom

Nomzies log, indeed!

Btw, does eurotrash still exist?

Hey, I lifted some weights again! Or maybe swung them, since it was a ball.

2020-07-05

Squats: 3x10x32 kg
Regular bench press: 3x10x60 kg
Swungs: 10x10x16 kg in 13:26 (first time doing 10x10, feeling it in the hammies today)
No turkish get-ups yet because I'm stupid

Planning to do simple and sinister. Liking the change to kettlebells and the metcon aspect.

Fatter than ever <3

Welcome to crossfit

Awesome! Looking forward to the updates.

I've got a hunk of iron en route and will be attempting the same program. Looking forward to uodates

thx guys!

Did a workout before the one below but didn't bring a phone so don't know the time.

2020-07-11

Swings: 10x10x16 kg in 13:13

Practiced turkish get-ups and did some other stuff.

2020-07-13

Swings: 10x10x16 kg in 09:59 (rushed back to phone to get under 10 mins, lol)
Practiced TGUs and did some other stuff.

TGUs are harder to learn than swings imo, loco confirmed kettletard donk. Gonna see if I can find a coach nearby to get a lesson cause why not.

Hoping to get a day in tomorrow but things will be busy. Leaving for a 3 day mini holiday on Wed.

I should probably get the simple and sinister book...still don't know how to progress. But used the last week to get acquainted with swongs + TGUs, knowing I'll have some breaks due to mini holidays this week and the next. Will start in earnest after that.

Will also do something resembling the stupid 5:2 diet to lose lard, since it fits the best with my life.

It's sad to see this former S&F stalwart, king of the beginner thread, reduced to swinging the KB to rid himself of dadbod.


Wish him about success, nevertheless. Dadbod a disgusting disease.

Reduced to? What if it's accumulation of many years of beginner wisdom?

Disgusting indeed. Monte has shown that dadding is no excuse for dadbodding.

Syn, would actually love to do crossfit. No good boxes nearby though, and my current gym is literally 1 min from home, cheap and awesome.

But kettlebells actually have me sort of excited to go to the gym again! Like the change.

Back from vacation. Trained three days ago with 24 kg bell for the two-handed swing, that was stupid. Too heavy for my poor technique and strength as of now.

Read a lot in the meantime, both the book and blogs/articles on the strongfrist site. From my very fledgling knowledge, this article and the accompanying videos make a lot of sense: https://www.strongfirst.com/solid-simple-sinister/

Some nice tips there, excited to try them out today. Sort of exciting to explore new stuff rather than doing endless squatz.

Dan John with some interesting thoughts on the program and the injury potential and potential injury risk of the TGU in particular: https://www.youtube.com/watch?v=BSGQ3ONLIVY. Pretty clear that he and Pavel had a falling out. I've seen some other vids that make me wary of the semi cult-like atmosphere around Pavel and the strongfirst community.

So thinking I'm going to be perfectly happy to ever hit Simple (10x10 swings with a 32 kg bell in 5 mins, 10 TGUs in 10 mins), and let's be honest - I prob would never make it to Sinister anyway. imo there's enough value in that goal to ignore whatever failings there are in the program. I get the injury part, the thought of losing a heavy bell on your face is pretty chilling.

Simple and sinister - 2020-07-26

Swings: 10x10x16 kg (2-h)
TGUs: 5x16 kg (each side)

Second day of doing full sets of each. Stopped timing myself for now to work on technique. Swings feel a lot more dynamic and explosive, the quick hinge/playing chicken with the bell described in the linked article two posts above helped. Feel very newbie at the TGU, definitely will be a work in progress for a good while, as will the swing.

Today also marks the first day of dieting, back to work after 3 weeks off. Holidays with a 2 year old confirmed boring.

Starting weight: 85.8 kg/189.1 lbs
Goal weight before x-mas: 78 kg/172 lbs

Back in the Before Days 4-5 years ago, I was down at 75 kg, lifting decent but unspectacular weights and felt great. Weight has steadily crept upwards after that, though with a few resets. Will be happy with 78 kg for now. Will follow the 5:2 diet, which calls for two days a week of 600 cals (spread over however many meals one prefers, typically two) and regular maintenance cals (for me, around 2600) the rest of the week. Think I'll tweak it slightly so I eat a bit more before the fasting days and a bit less the other days, but we'll see. Today is the first fasting day. Much coffee will be consumed.

I don't think there's much point in setting a goal for when to reach Simple, I don't know enough about realistic progress to estimate. I'd be surprised if I get it before x-mas, especially with the dieting.

Simple and sinister - 2020-07-28

Swings: 10x10x16 kg (2-h)
TGUs: 5x12 kg (each side)

Realized I put 16 kg for TGUs above, that was actually 8 kgs to get familiar with the movement. Going to 12 kgs I noticed a few more flaws, like not packing the shoulder enough.


Body weight: 85.3 kg.


First day of fasting in the bag. Target cals 600, had to go to 750 so I could go to sleep. Will prob end up pushing most of cals to dinner + something just before bed.

Not too rough psychologically, helps that I've done similar **** (like RoFL) before. Also, eating normal (-150 cals) today is pretty sweet.

Simple and sinister - 2020-07-29

Swings: 10x10x16 kg (2-h)
TGUs: 5x12 kg (each side)

So I finally read most of the book, apparently you aren't supposed to time yourself at all before achieving so-called "timeless Simple". Meaning you can do 10x10x32 kg one-handed swongs and 2x5x32 kg TGUs. Rest between sets is determined by the "talk test", meaning you go again once you're able to talk in short sentences. So far that's not the issue at all, rather lactic acid build-up primarily in the hammies but generally everywhere. Anyway, fun to work on new technical movements. Keep discovering little details I do wrong.

Feeling pretty hammered now, not surprising given this is still new and adaption is a work in progress. Also, dieting prob doesn't help.


Body Weight

Date	Weight	Cumulative loss
2020-07-27	85.8 kg/189.2 lbs
2020-07-28	85.3 kg/188.0 lbs	-0.5 kg
2020-07-29	85.1 kg/187.6 lbs	-0.7 kg
2020-07-30	85.1 kg/187.6 lbs	-0.7 kg

Remind us how tall you are? Over 6ft?

6' exactly.

Body Weight

Date	Weight	Cumulative loss
2020-07-27	85.8 kg/189.2 lbs
2020-07-28	85.3 kg/188.0 lbs	-0.5 kg
2020-07-29	85.1 kg/187.6 lbs	-0.7 kg
2020-07-30	85.1 kg/187.6 lbs	-0.7 kg
2020-07-30	84.6 kg/186.5 lbs	-1.2 kg

Lifting later today but won't have time to update so just getting the BW in. I rarely drop weight fast at the beginning of a diet, none of those 10 lbs swings some experience.

Fasting yesterday was rough, had to go up to 850 cals or so to be able to get to sleep at all (going to sleep super hungry is no bueno for me). Upset stomach the night before so was stuck on the toilet. Woke up incredibly hungry, not a good start to a fasting day.

Also having issues adapting to the swing volume, mostly from neck pain. Both of my parents have pretty ****ed up backs/necks so not the best genetics, and my mom had surgery for spinal stenosis in the neck. I get a fair amount of pain in the neck area fairly easily. Hoping it will pass as I adapt to the S&S regimen.

My gf is going on a trip for a whole week this Sunday, meaning I'll be stuck at home with soulgirl (now 2 years and 3 months) most nights. Luckily managed to pick up a used 16 kg kettlebell on the cheap today so I can do S&S at home, hurray!

I've considered doing S&S in the morning after dropping her off at kindergarden, but my back/neck just aren't up for it. The joys of getting old (45)!

ETA: it was probably pretty stupid to start S&S and dieting at the same time, but unless I completely break down I'll stick with it.

Wow time is really flying these days

Tell me about it!

Body Weight

Date	Weight	Cumulative loss
2020-07-27	85.8 kg/189.2 lbs
2020-07-28	85.3 kg/188.0 lbs	-0.5 kg
2020-07-29	85.1 kg/187.6 lbs	-0.7 kg
2020-07-30	85.1 kg/187.6 lbs	-0.7 kg
2020-07-31	84.6 kg/186.5 lbs	-1.2 kg
2020-08-01	???	???
2020-08-02	???	???
2020-08-03	???	???
2020-08-04	???	???
2020-08-05	84.2 kg/185.6 lbs	-1.6 kg

Did S&S on Friday and Saturday, off Sunday. Soulgirl got a cold on Saturday and naturally I did as well, so no swings for a few days. Have a tendency to fall off the diet wagon when I'm sick (sidebar: Americans say sick and not ill right?), but reined it in pretty well this time. First time I've had Soulgirl alone for this long (5 days), so far, so good - she's been an absolute star. Which is...not given.

Either is fine. In your sentence, it would be completely interchangeable.

Thanks!