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Filip Strong Training Log

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Week 2, Day 2:
Back Squat:
3 @ 120
2,4,3 @ 135

Chin Up:
3 @ 36
1 @ 48
2,3 / 3 @ 36

RDL:
5 / 5 @ 100

Squats and chin ups getting lighter and lighter. RDL supposed to be hamstrings heavy, but they are actually grip heavy (using double overhand). But it is good thing, right?
 
Week 2 Day 3:
Deadlift:
3,4,5 @140
2,2,2 @ 160

Bench Press:
4@82,5
2, 3@95
1@100
2,3,2@95
3,5,3@82,5

Chin Up:
5 @ 24
3,2,3/2@36

Bonus:
Air Bike Intervals:
10 rounds, 15s work, 15s rest
 
Week 2 Day 4:
Q&D Snatch, 10/2, 36kg. 60 reps

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

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

Pendlay Row:
5x5, 90kg

Have a nice weekend.
 
Week 3 Day 1:
Q&D Snatch, 10/2, 36kg. 80 reps

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

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

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

For the first time for a very long time I've torn my hand during snatches (39 rep with left hand). 36kg in snatch still isn't tamed in a way it should be.
 
Week 3 Day 4:
Q&D Snatch, 36kg, 10/2. 80 reps

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

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

Pendlay Row:
5x5, 90kg

Week 3 is probably the hardest one (because of volume). Two weeks to go - after week 5 I'll do some test - probably 1RM in chinup, 1RM in back squat, RM in KB Press with 44kg and 1RM in Bench Press. I think I won't test deadlift and won't try snatch test with 36. Would love to make full 8 week program, but I'll be away for a month.
 
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Week 4 Day 1:
Q&D Snatch, 36kg, 10/2. 40 reps - little deload, because my hands needed to.

Back Squat:
3,4,5,4@120

KB Press:
5@36
2,4,2@40
3,4,5,3@36

Chin Up:
5 @ 24
3,3@36
5,5@24

Snatches Video:
 
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Week 5 Day 3 (peaking week):
Deadlift:
5@140
2,3@160
2@170
1@180

Bench Press:
5@82.5
2,3@95
1@100
1@110

Chin Up:
5@24
3@36
1,1@52
3 @ 52 - rep max
 
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Week 5 Day 4 (Peaking week):
Back Squat:
5@120
3@135
1,1,1@150

KB Press:
5@36
3@40
1,1@44
44 RM Test: 7 R + 6L

Pendlay Row:
5x5, 90kg

KB Press progress in 5 weeks:
From 4 R and 3 L to 7 R and 6L
Calculating 1RM I might be able to press 52kg - next week will show it.

Edit:
Bonus (because of another free hour)
Q&D - 2H swings 60kg + Burpees
10/2, 120 total (60+60)
 
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Week 6 Day 1: Test Day
KB Press:
3,3 @ 36
2 @ 40
1 @ 44
1 @ 48
1 @ 52 - PR (only right arm)

Squat:
3 @ 120
1 @ 130
1 @ 140
1 @ 150
1 @ 160
1 @ 170 - PR

Press Video:
 
Week 6 Day 2: Test Day
Chin Up:
3,3 @ BW
3 @ 36
2 @ 40
1 @ 52
1 @ 56
1 @ 64 - PR
1 @ 66 - PR

Deadlift:
3 @ 120
3 @ 140
1 @ 160
1 @ 170
1 @ 180
1 @ 195 - PR

Chin Up Video:


This is the end of macrocycle. Now I'll have to move from Warsaw for a month and idk what type of training I'll be doing next month.
 
Hello again! After a month of break from strength training I'm back. For a while I'll be training without any general plan.

Today - easy session:
6x1 TGU 36kg
6 x 10 One Handed Swings 36kg
6x1 TGU 40kg
6 x 10 One Handed Swings 40kg

Military Presses with Barbell (checking form)
5x50kg
3x60kg
1x70kg
1x75kg - failed
3x60kg

Fun fact:
I can press 2x40kg Kettlebell overhead (I don't have two 44kg to check), but cannot press 75kg on barbell.
 
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Today - work with 36kg
10 min - 100 one handed swings
10 min - 10 TGU
Repeat 3 times (total 300 swings and 30 TGU in 1 hour)

Pretty solid session - mostly because of weather- it was very hot and wet.
 
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Yesterday:
Pistol Squats (checking 1RM):
Ramp from 32 to 52kg (52kg both legs PR). 60kg still too heavy.

Military Press Barbell:
5x5 - 55kg

Rowing: 2000m
 
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