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@khohanguc there is something magical about it...try it and you'll find out! There's another Pavel- Pavel Macek who's probably close to your size, who's written a lot about achieving Simple, then Sinister as major challenges for him. google him and you can find....

@jimpncc I looked at the article by Zonin you call a 'program,' but I think it was just intended as something to do if you're desk (computer) bound to offset the problems from that. I would not rely on it to keep me in shape! The best exercise for reducing bp in general is long, slow/low...

@em3817 it's not a program- it's just a little activity to offset sitting at a computer! OP is not really doing any program....and wonders why high BP? Needs to walk an hour a day, or do S&S or something.

@romane91 you're a perfect fit for the big pharma industry!! The kind of guy they love!!

@roboryan Dan John and a lot of others recommend moving to Rite of Passage after you complete Simple in S&S. sounds like this is a way off for you...would be better to do the pressing program after you get the bulletproof shoulders. Be patient, just do it everyday like brushing your teeth, and...

@garethmcv You're at good place to switch from powerlifting, based on my experience. I liked PL a lot, but got too bulky, and when I switched to more sports and kettlebells, I realized that PL really makes you tight and grooved in on the specific movements you train, and it takes to get the hip...

@larsan 'coincidently,' the science in top running nowadays is largely based on same research/theories that Q&D is. 'Short stacks of fast intervals' and 'lactic acid kills mitochondria.'

@yaki I'd try to get more information from the doc- they frequently leave out the 'good' parts. For instance, is the prohibition because lifting could increase blood pressure and pop the eye? or is it general don't be too active advice, just because? Is it local anesthetic? I'd assume so...

@giblinomix You don't need to supplement S&S. It's not a hypertrophy program, and a 15 lb bell for swings is not really going to do anything anyway for a runner. S&S is for GPP- think like the morning calisthenics everyone used to start their day with. It's to keep you in general good shape...

@charliehcf I don't think you guys understand what Pavel means by strong arm. maybe need to go back and read the book a few more times....that's always beneficial!