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Fountain of Youth

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Tuesday - 29.3. 2022 (10)
Mobility - GFE
Get Up (36 kg) - 2x1+1
Crawling - 10 minutes

Wednesday - 30.3. 2022 (11)
Mobility - GFE + Pistol Prep
Snatch (36 kg) - 2x5+5
Pistol (Blue) - 2x(1,2,3(2))
Chin Ups (Blue)- 3x(2,3,5), 2, 3
OAPU (Black) - 2x(3,5,8), 3, 5
 
I got a bit distracted by losing my Facebook account to a hacker, but finished the last training cycle. Last week I did some testing with pretty nice results, comparing my current best lifts with lifts I tested 4 months ago.

KB MP - Then - 32 kg (L0/R1) - Now 32 kg (L2/R3) - didn´t train at all.
Chin Up - Then - BW (4) - Now +16 kg (1)
OAPU - Then - Chin level (4) - Now - Full OAPU (L4/P4)
KB Row - Then - Didn´t test - Now - 36 kg (L2/P2)
Pistol - Then - On Bench + 24 kg (L4/P5) - Now - Medium band (L4/P4)
SLDL - Then - Didn´t test - Now - 68 kg (L1/P2)

Bodyweight - Then 94 kg - Now 88 kg (And way more muscular)
So far I am very happy with the results so I am going for one more 3 months long program. This time BTS6 instead of BTS3

Monday 11.4. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

Pistol (Green) - 1,2
Chin Up (BW) - 1,3

OAPU (Red) - 2,2
KB Row (28 kg) - 2,3,5,2

SLDL (44 kg) - 2x(4,6,10),6
KB MP (20 kg) - 4,6,10
 
Tuesday - 12.4. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Wednesday - 13.4. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

OAPU (BW) - 1,2,3,1
KB Row (32 kg) - 1,2

SLDL (52 kg) - 2x(2,4,6(4))
KB MP (24 kg) - 3,5

Pistol (Black) - 4,6,10
Chin Up (Black) - 3,5,8,4
 
Thursday 14.4. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Friday 15.4.2022
Mobility - GFE
Snatch - 36 kg 2x5+5

SLDL (60 kg) - 3
KB MP (28 kg) - 3

Pistol (Blue) - 3, 5
Chin Up (Green) - 2, 4

OAPU (Green) - 3, 5, 8, 4
KB Row (24 kg) - 2x(3,5,8(5))
 
Saturday 16.4. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Sunday 17.4. 2022
Rest and recovery

Monday 18.4. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

Pistol (Green) - 1,2,3
Chin Up (BW) - 1,2,3,1

OAPU (Red) - 2,3,5
KB Row (28 kg) - 2x(2,3,5)

SLDL (44 kg) - 2x(4,6,10(6))
KB MP (20 kg) - 2x(4,6,10), 6

Tuesday - 19.4. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes
 
Wednesday - 20.4. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

OAPU (BW) - 1,2,3,
KB Row (32 kg) - 1,3

SLDL (52 kg) - 2,4,6,3
KB MP (24 kg) - 3,4,7,5

Pistol (Black) - 2x(4,6,10(6))
Chin Up (Black) - 3x(3,5,8(6))

Thursday 21.4. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes
 
Friday 22.4.2022
Mobility - GFE
Snatch - 36 kg 2x5+5

SLDL (60 kg) - 1,3
KB MP (28 kg) - 2,4

Pistol (Blue) - 3, 4, 7
Chin Up (Green) - 2x(2,3,5(3)

OAPU (Green) - 2x(3, 5, 8(5)
KB Row (24 kg) - 3x(3,5,8(6))

Saturday 23.4. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Sunday 24.4. 2022
Rest and recovery
 
Monday 25.4. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

Pistol (Green) - 1,2,3,1
Chin Up (BW) - 1,2,3

OAPU (Red) - 2x(2,3,5)
KB Row (28 kg) - 4

SLDL (44 kg) - 4,6,10,4,5
KB MP (20 kg) - 4,6,10,4,5
 
Tuesday - 26.4. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Wednesday - 27.4. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

OAPU (BW) - 1,3,
KB Row (32 kg) - 1,2,3,1

SLDL (52 kg) - 2,4,4
KB MP (24 kg) - 3,5

Pistol (Black) - 4,6,9
Chin Up (Black) - 2x(3,5,8), 4
 
Thursday 28.4. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Friday 29.4.2022
Mobility - GFE
Snatch - 36 kg 2x5+5

SLDL (60 kg) - 1,2,3
KB MP (28 kg) - 2,5

Pistol (Blue) - 3, 5
Chin Up (Green) - 2, 3, 5, 2, 2

OAPU (Green) - 3x(3, 5, 8(6))
KB Row (24 kg) - 3, 5, 8, 4

Saturday 30.4. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Sunday 1.5. 2022
Rest and recovery

Monday 2.5. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

Pistol (Green) - 1,3
Chin Up (BW) - 1,2

OAPU (Red) - 2,3,5,2,5
KB Row (28 kg) - 2,3,5,2,2

SLDL (44 kg) - 4,6,10
KB MP (20 kg) - 2x(4,6,10(6))
 
Tuesday - 03. 5. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Wednesday - 04. 5. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

OAPU (BW) - 1,2,
KB Row (32 kg) - 1,2,3

SLDL (52 kg) - 4
KB MP (24 kg) - 3,5,7

Pistol (Black) - 2x(4,6,10), 6
Chin Up (Black) - 2x(3,5,8(5))
 
Last edited:
Thursday 5.5. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Friday 6.5.2022
Mobility - GFE
Snatch - 36 kg 2x5+5

SLDL (60 kg) - 1,3,3
KB MP (28 kg) - 4

Pistol (Blue) - 3,4,7,3,3
Chin Up (Green) - 2, 3, 5, 2,

OAPU (Green) - 2x(3, 5, 8),4
KB Row (24 kg) - 2x(3, 5, 8),4

Saturday 7.5. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes
 
Last edited:
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Sunday 8.4.2022
Rest and recovery. Today was the end of another cycle and while BTS6 looks very similar to BTS3 it hits the body very differently.

Monday 9.5. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

Pistol (Green) - 1,2
Chin Up (BW) - 1,2,2

OAPU (Red) - 2,3,4
KB Row (28 kg) - 3x(2(3),3,5)

SLDL (44 kg) - 2x(4(5),6(7),10)
KB MP (20 kg) - 4,6,8
 
Tuesday - 10. 5. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Wednesday - 11. 5. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

OAPU (BW) - 1,2,3
KB Row (32 kg) - 1,2

SLDL (52 kg) - 2x(2,4,6), 2, 5
KB MP (24 kg) - 3,4,5

Pistol (Black) - 4,6,10,7
Chin Up (Black) - 3,5,8,4,6,8
 
Roman Kladivo said:
Thursday 5.5. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Friday 6.5.2022
Mobility - GFE
Snatch - 36 kg 2x5+5

SLDL (60 kg) - 1,3,3
KB MP (28 kg) - 4

Pistol (Blue) - 3,4,7,3,3
Chin Up (Green) - 2, 3, 5, 2,

OAPU (Green) - 2x(3, 5, 8),4
KB Row (24 kg) - 2x(3, 5, 8),4

Saturday 7.5. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes
Click to expand...
Dear Roman;

Thanks for sharing your training log. It is very informational. May I ask what is GFE? GFM flow and color codes for Pistol’s pull ups? Best Regards Ege
 
Ege said:
Dear Roman;

Thanks for sharing your training log. It is very informational. May I ask what is GFE? GFM flow and color codes for Pistol’s pull ups? Best Regards Ege
Click to expand...
Oo I found it so GFM flows are correctives for mobility. I see. This is very helpful already. But what about the colors?
 
Ege said:
Oo I found it so GFM flows are correctives for mobility. I see. This is very helpful already. But what about the colors?
Click to expand...
The individual colors are representing different power bands I am using for assistance.

Thursday 12.5. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Friday 13.5.2022
Mobility - GFE
Snatch - 36 kg 2x5+5

SLDL (60 kg) - 3
KB MP (28 kg) - 3

Pistol (Blue) - 3,4,7,4
Chin Up (Green) - 2x(2,3,5), 3

OAPU (Green) - 4,6,8
KB Row (24 kg) - 2x(3, 5, 8),3,7

(Turned 29 today)

Saturday 14.5. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes
 
Ege said:
Hi Roman;

You have given two great tips! Thanks a lot!

Best;

Ege
Click to expand...
You are welcome

Sunday 15.5.2022
Rest and recovery

Monday 9.5. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

Pistol (Green) - 1,2,3,2
Chin Up (BW) - 1,2,3,2

OAPU (Red) - 2x(2,3,5)
KB Row (28 kg) - 2,3,5,2,5

SLDL (44 kg) - 4,6,10,7
KB MP (20 kg) - 4,6,10,4,10
 
Tuesday - 17. 5. 2022
Mobility - GFE
Get Up (36 kg) - 2x1+1
GFM Flow - 10 minutes

Wednesday - 18. 5. 2022
Mobility - GFE
Snatch - 36 kg 2x5+5

OAPU (BW) - 1,2,3,2
KB Row (32 kg) - 1,2,2

SLDL (52 kg) - 2,4,6,2
KB MP (24 kg) - 3,4,7,3,3

Pistol (Black) - 4,6,10,4,10
Chin Up (Black) - 3,5,8,4
 
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