all posts post new thread

Filip Strong Training Log

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Filip Strong

Filip Strong

Level 4 Valued Member
Beast Tamer
Greetings StrongFirst Students!

This is my first attempt for personal training log. I hope, I'll post most of my training days here with some notes.
My person: 25 yo, around 87 kg, military. Started my journey with kettlebells 2 years ago. I incorporate barbell, kettlebell and bodyweight training into my sessions.

My achievements:
- Passed SFG1 cert
- Passed Beast Tamer on my SFG1 cert
- Passed SSST with 24kg
- Passed ST with 32kg
- Turkish Get Up with 60kg
- Chin Up with 60kg
- Participated in 2020 Fall TSC, 15th in classic category (40th in deadlift with 180kg, 6th in pull ups with 22 reps, 2nd in snatches with 137 reps)

My future goals:
- Bent Press with 60kg (52kg PR atm)
- Deadlift with 200kg (generally build big deadlift to rank up in TSC)
- KB Military Press with 52kg
- Pass Sinister Challenge (can complete timeless anyday)
- Chin Up with 70kg
- Staying healthy, avoiding injuries and having fun on my training journey

I'm programming my training by myself, using Plan Strong method, wisdom from StrongFirst blog, Pavel's Books, sometimes I'm just creative.
 
My current goal is the Spring TSC - I've registered in pre-comp division.

21/04/2021
FPP (W4D2): 18 - 15 - 12 - 9 - 9.
Rest around 5-6 min between sets, third set was the hardest one.
 
q.Hung said:
This guy is strong. I will sneak his logs to see "secret ingredient".
Click to expand...
Philippe Geoffrion said:
Welcome! Looking forward to your log!
Click to expand...
Greetings!

22/04/2021
Morning session (bodyweight strict pull ups)
FPP (W4D3): 18 - 15 - 12 -12 - 9.
Rest around 5-6 minutes between series. Felt ok.

Evening session:
Snatch with 32kg KB, 7 min EMOM 7+7 (1st minute - 7L + 7R, 2nd minute 7R + 7L...) thats 98 snatches in 7 min.

Deadlifts (That's the last workout with DL Plan Strong 50 prep period. Did 300 DLs in a month with 70% ARI)
5 @ 100
5 @ 120
3 @ 140
2,2,2 @ 160
5,3,5 @ 140
5, 5 @ 120

Between deadlifts I did bent presses with 36kg. They weren't in my original plan, but I was bored between sets. I started Soju & Tuba program. Today, I did 12 singles.

Bonus:
2km on rowing machine in 11:38. We have new toy in the gym, so I had to try it.
 
23/04/2021
Morning session: FPP (W4D4): 18 - 15 - 15 -12 - 9.

Evening session:
Swing 2h: 10x10 @ 52kg

TGU: 5+5 @ 44kg

Bench Press:
4 @ 60
5 @ 72,5
3 @ 82,5
2 @ 92,5
1 @ 100
2 @ 92,5
3,4 @ 82,5
5,6 @ 72,5

Zercher Squat:
5 @ 85
4 @ 97,5
3 @ 110
4, 4 @ 97,5

HLR: 7 sets of 5

Additionaly, did 14 Bent Presses with 36kg (singles, Soju & Tuba, did it between sets of bench and sets of squat)
 
This weekend was for small competition in my unit (actually I'm on Military academy). It's unfortunetly based on crossfit, but I wanted to know how my StrongFirst type of training translate for something different). I'm after 2 / 5 events.

Event 1:
Time frame: 5 min.
30kcal on AirBike, then do AMRAP hand release burpee into pullup.
I finished 30kcal in 1:04, and then did 21 burpee into pullups. I must say: I HATE BURPEES AND AIRBIKE ROFL Wasn't bad, but after I finished AirBike, I was really out of fuel.

Event 2:
Time frame: 12 min.
In first 4 min: 1RM in Back Squat. Then in next 4 min: 1RM in Military Press. Then in next 4 min: 1 RM in Deadlift.
I didn't know my PRs in BSQ and Military Press (barbell), so I did it safe. In deadlift, I've set new PR, but I felt I could do more (beltless, small time cap so I kept it safe, I'll wait for the TSC in the next 2 weeks).
BSQ: 160kg, Military Press: 70kg, Deadlift: 185kg
 
Last edited:
26/04/2021
Morning session:
FPP (W4D5): 18 - 18- 15 -12 - 9.
That was the last session of Fighter Pull Up program.
General thoughts: I've started from 12 - 10 - 8 - 6 - 4 in Week 1, then 14 - 12 - 10 - 8 - 6 in Week 2, then 16 - 13 - 10 - 7 - 4 in Week 3 and finally 18 - 15 - 12 - 9 - 6 in Week 4. I've used 3 mins rest in W1, 4 min in W2, 5 min in W3 and 6 min in W4. This is great program for biceps and lats hypertrophy IMHO. I don't think I would be able to complete next week of FPP, maybe starting from 20-16-12-8-4 with 7-8 mins of rest.

Evening Session:
Deadlift:
5 @ 120
3 @ 140
1 @ 160
1 / 3 @ 170
5 @ 120

Snatch:
3 x 40 snatches 32kg - 10L + 10R + 10L + 10R. Tried to be as fast as possible in each set with practice of fastswitch. Generous rest between sets (full recovery of breath).

Bent Press:
Soju & Tuba: three sets of two - 36kg. Did it between deadlifts. I feel that 36kg is really light for me, but I can improve my technique (because this is my first program of bent press. Maybe after I finish this one, I'll start Soju & Tuba with 44kg.

From today all sessions will be unplanned - I'll try to peak in DL, Pull Ups and Snatches, but I'll do what I'll feel I should.
 
Last edited:
26/04/2021
Morning session:
5 sets of pullups & hang. Did 1 pull up every 8 sec of hanging.
Never did it before. It was really, really difficult, I did 7 reps in first set and them did 6 or 5 reps in next. I have to work on hanging if I want to break my previous pullup PR - 22.

Evening session:
Soju & Tuba Bent Press: 4 sets of doubles with 36kg. Then did one single per arm with 52kg - went really smooth.
Romanian deadlift: 3 x 8 with 70kg.
Deadlifts with hook grip - 120x1, 140x1, 160x1, 170x1.
Snatches 2 x 10+10 - with 32kg, easy session.

So my bent press is better and better every session - I feel I might try 56 kg in next week.
Never did romanian deadlifts before - it's my first time. I suspect I have generally weak hamstrings, so after TSC I'll work on that.
Deadlifts with hook grip - for the first time. We have new 28mm bar in the gym. Old ones were 29mm and I couldn't hook grip efficiently. On the new bar it was better. After TSC, I'll try to switch from mixed grip to hook grip.

My general thoughts: two things that I think I should work on: grip and hamstrings. I'm BeastTamer with probably the weakest grip - for example my PR in Bottom Up Press is 24kg on right and 22kg on left. I can't do more than 10 snatches with 32kg without chalk. My double overhand deadlift PR is around 140-150kg. This is probably the weakest point in pullups too. After 15~ pullups my grip is tired and weak.
Also I've noticed that I have strong quads and weak hamstrings - I'll have to work on that after TSC.
 
04/05/2021
Pull ups:
20 - 18 - 14

Deadlift:
10 x 1 @ 120 - light session, "practice"

Snatch:
120 - Q&D style, 10/2

AirBike intervals - 20/30 x 8

I was resting this weekend, celebrating my 100 days until my promotion (second lieutenant rank). Next month or two will be very busy, many exams etc. so I think about shorter trainings, maybe S&S for 3-4 days / week?
I've noticed, that I have symptoms of golfer's elbow - light pain in my inner part of elbow. I think I did too many chin ups / pull ups lately (4 weeks of weighted plan strong chin ups, then 4 weeks of fighter pull ups program).
 
Last edited:
06/05/2021
Snatch 32kg fast-switch practice

Bench pressing practice - singles with 90 and 100kg

Pull ups - 2x15 - practice of perfect reps

TSC tomorrow!

Still don't know where to put my focus in training after TSC. I think that progress to Swing Test with 48kg and Snatch Test with 36kg may be good idea. Maybe some squats - I haven't done many lately and military presses?
 
Summing up TSC:
Weight: 88.8kg
Deadlift: 190kg (failed with 195kg)
Pullups: 22 (slipped off the bar after 22th, maybe had one or two on tank, but again: weak grip).
Snatches: 106 reps with 32kg, personal best ?
Great organisation in Poland and also very strong participants. ??

Summing up last months: I think I focused too much on deadlift. Many weeks I did deadlift 3 times, which was too much. To press/squat a lot, you have to press/squat a lot, but for deadlift I think it's not really working (for me). I have to try something different, maybe to build DL through squats or try switching to sumo DL. Maybe in case of deadlift less = better and just be patient. Also I think old TSC pullups formula was better (with added weight on competition). Also for guys over 85kg, snatching with 32kg is very infavourable. Maybe another formula like reps x KB weight could make it better.
 
Easy session just to check some things - before I start new plan (next week)
Some Sumo DLs - sets with 120 and 140, singles with 160. It's not my stance, I don't feel it, so I'll stay with conventional.
KB Military Press: 36x5, 40x3, then did RM test with 44kg. Did 4 reps with right hand and 3 reps with left hand. Feels good, because I wasn't pressing for some long time.
Pendlay Rows - practicing technique, they may appear in the new plan.
Back Squats (Low Bar)- some sets with 120kg, then one set with 135kg. I'm learning Low Bar - I've heard that it helps with DLs, also I wasn't back squatting for like a year. Low Bar's will definitly appear in the new plan.
 
Week 1, Day 1:
Q&D Snatch, 36kg, 10/2. 40 reps

Back Squat:
3,4 @ 120;
2,2 @ 135

KB Press:
5 @ 36;
2,3,2 @ 40

Chin Up:
5 @ 24;
2,3 @36;
3,4 @ 24

Felt very fresh, snatches were very explosive - managed to do each 10reps in 19~sec. Low volume, but it's okay, because it will increase over the week and month.
 
Week 1, Day 2:
Back Squat
3,4 @ 120
2,3,2,4,2@135

Chin Up
5 @ 24
2 @ 36
1 @ 48
3,3 @ 36
4,5 @ 24

RDL
5x5 - 70, 80, 90, 100, 100 kg

Relatively easy squats and chin ups. Not sure if I'm doing RDL's correctly, but it's grip demanding - so cool.
 
Week 1, Day 4:
Q&D Snatch, 36kg, 10/2. 40 reps

Back Squat:
5 @ 120
2,4 / 2 @ 135
3 @ 120

KB Press:
2, 3, 2 / 2 @ 40
2, 2 @ 40

Pendlay Rów:
5x5 70, 80, 90, 90, 90kg
 
Week 2, Day 1:
Q&D Snatch, 36kg, 10/2. 60 reps

Back Squat
4 @ 120
2,3 @ 135

KB Press:
4,3,4 @ 36
2,3,2 @ 40

Chin Up:
4 @ 24
2,3,2,2 @ 36

After three days of rest, I'm back. At the weekend I've bought my first skate rollers - I had to tell you, they were more challenging for my legs than all that barbell / kettlebell training ROFL
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom