Brandon Rhee's Log

[BrandonRhee]

Hi,

Just want to say a huge thank you to Kevin Mckay for creating this website, thanks Kevin!

I have been looking for a training program like this all my life, even if I didn't know it. It fits so perfectly with what I wanted in a training program it's like this website was specifically made just for me!

Current stats:
Age: 27
Height: 6 ft 2
Weight: 105 Kg / 231 Lbs

And so it begins:
Week 1 - L1D1: 23 rounds
(23 Pull ups, 46 Push ups, 69 Squats)
Did 8 rounds without stopping. Then started doing 2 sets resting in between until 20 minutes were up.

[BrandonRhee]

Week 1 - L1D2: 4:43
Total time: 16:43
Total work: 10 pull ups, 30 push ups, 50 squats

Struggled on pull ups in sets 4 and 5. Squats started burning on sets 4 and 5. Push ups felt strong. Quads and lats still quite sore from Monday's training.

[BrandonRhee]

Week 1 - L1D3: 4:14
Total work: 10 pull ups, 21 push ups, 21 squats
1 rep max: 3 pull ups, 14 push ups, 15 squats

Felt extremely weak today, in all 3 exercises. Before this week I could do 20 push ups and squats quite easily. Only expected trouble on the pull ups as 3 reps was my max before starting simplefit.

[DR03K]

Not bad mate, don't be disheartened with Day 3, you still passed the progression standard.

Perhaps smash out another week of level one and get those numbers up for day 1?
You'll no doubt hit 30+ rounds, now that you've adjusted.

[BrandonRhee]

Thanks for the encouragement. My post sounds more disheartened than I really am. Just had an off day I think. I will progress to level 2 next week and see how it goes. Still made the progression on a bad day so I should be fine.

[BrandonRhee]

Week 2 - L2D1: 21 Rounds
Total work: 21 pull ups, 63 push ups, 84 squats
Difference: -3 pull ups, +17 push ups, +15 squats

Today's training felt good. Rested around 30 seconds between rounds. Feel like that isn't how day 1 training should be, as it was quite a bit easier than last week. So from next week i'll go back to doing rounds non stop as long as I can, and then resort to taking breaks to reach 20 min.

[BrandonRhee]

Week 2 - L2D2: 4:34
Total time: 16:34
Total work: 15 pull ups, 40 push ups, 65 squats
Difference: +5 pull ups, + 10 push ups, +15 squats

[BrandonRhee]

Week 2 - L2D3: 5:17
Total work: 13 pull ups, 26 push ups, 26 squats
1 set max: 3 pull ups, 10 push ups, 26 squats (0,
Difference: +0 pull ups, -4 push ups, +11 squats

I am starting to dread D3 workout, it just nukes the crap out of me. Doing push ups straight after pull ups kills my time. My pull ups feel stronger than when I started but I can still only do 3 in a row. Same as when I started. My squats have improved nicely though. I had hoped to progress, but it looks like my anaerobic energy system is still too weak. Another week then!

[BrandonRhee]

Week 3 - L2D1: 21 Rounds
Total work: 21 pull ups, 63 push ups, 84 squats
Difference: 0 pull ups, 0 push ups, 0 squats

Started for 6 rounds non stop. Quads started burning in round 4. After 6 rounds I started taking around 30 second breaks. Quads stopped burning after that. Back started burning shortly after and didn't stop till end. My back has always been the weak link in my endurance. It looks like I didn't improve this week, but I did. Last week I started with breaks from round 1. Push ups started failing at round 19. Pull ups have definitely gotten stronger, I underestimated the force of my first pull up and nearly hit my head on the door frame!

Looking forward to next week's rest week. To see how much I have improved from day 1.

[BrandonRhee]

Week 3 - L2D2: 4:40
Total time: 16:40
Total work: 15 pull ups, 40 push ups, 65 squats
Difference: 0 pull ups, 0 push ups, 0 squats
Difference: +6 seconds longer than last week.

Pull ups just don't feel like they are progressing endurance wise. 3 weeks and my 1 set max is still 3. Is this normal?

[KTG]

It's been the normal for me. Progress on the pullups is hard won. The difference between 3 pullups and 4 pullups is a lot bigger jump than the difference between 3 and 4 pushups. Just keeping at it, it will come.