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I am not smarter than Brett Jones: My SFG 2 training journal.

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Week 26, Day 1
Monday, 4/19

Weight in pounds/reps x sets

1. Back Squat: 160/3, 185/3, 225/2, 3, 2, 3
2. Military Press: 85/2, 100/2, 120/3, 130/2, 135/2, 145/2, 150/1
3. Sumo Deadlift: 210/3, 245/4, 295/3, 315/3
4. Bench Press: 115/4, 135/4, 155/5, 165/4x5

Blake Nelson
 
Week 26, Day 2
Wednesday 4/21

Weight in pounds/reps x sets

1. Bench Press: 115/3, 135/3, 155/2, 165/2, 180/2, 190/2, 195/2
2. Back Squat: 155/3, 185/3, 225/3, 235/3, 255/2, 270/2, 275/1x2
3. Military Press: 85/2, 100/2, 120/4, 130/3, 135/2, 145/2, 150/1
4. Barbell Split-Squat: 135/5x3
5. Good Morning: 135/5x2

Notes: What I call Split Squats, Sheiko calls Cross-legged squats. Isn't that funny?

Blake Nelson
 
Week 26, Day 3

Weight in pounds/reps x sets

1. Back Squats: 155/3, 185/3, 225/5x2, 235/3, 255/2, 265/2, 275/2
2. Bench Press: 115/3, 15/3, 155/5x2, 165/5, 180/4, 190/2, 195/1x2
3. Deadlift: 225/3, 275/7, 295/5, 315/4, 325/2, 335/1
4. Incline Bench Press: 95/5x3

Notes: Felt strong all the way through.

Blake Nelson
 
Week 27, Day 1
Monday, 4/26

Weight in pounds/reps x sets

1. KB Snatch 16 kg 3x10+10
2. Back Squat: 175/3 205/3, 235/3, 265/3, 275/2
3. Bench Press: 125/5, 145/5, 170/6x3

Notes: A nice quick one before I transition to a new phase.

Blake Nelson
 
Week 27, Day 2
Tuesday 4/27

1. Warm-up: SFG 1 skills
2. 2HS: 32 kg x11 EMOM for 10:00

a few hours later...

1. Military Press: 115# 2x5
2. Back Squat 225# 2x5
3. Bench Press: 135# 1x5, 155# 1x5
4. Deadlift: 225# 2x5
5. Ab-wheel: 1x5

Notes: I took a little time this week to evaluate how my prep for the certification stood. With ten weeks of focused, intense preparation I feel like I could make every lift needed to pass both the technique and strength tests. Unfortunately, my snatch test fitness has really fallen away.

Since I need to recertify my SFG1 this summer, and I have a full six months to submit my SFL videos, I need to shift priorities. Starting this week I am following the snatch test guidance from Brett Jones's SFG1 prep program. I will do heavy 1-hand swings one day, light, long-set snatches another, and the snatch density protocol on a third. I will take an Easy Strength approach to the SFL lifts 3-5 days per week.

It is time to set my ego aside and focus on what needs the most work.

Blake Nelson
 
Week 27, Day 3
Wednesday, 4/28

1. Deadlift: 225 1x5, 275 1x5
2. Military Press: 1151x5, 125 1x5
3. Back Squat: 225 1x5, 245 1x5
4. Bench Press: 155 1x5, 165 1x5

Notes: Switching up training styles always feels so refreshing!

Blake Nelson
 
Week 27, Day 4
Thursday, 4/29

AM
1. Warm-up: SFG 1 skills
2. Snatch: 16 kg 6x20 alternating sets in 15-minutes

PM
1. Bench Press: 155 1x5, 185 1x5
2. Back Squat: 185 1x5, 225 1x5
3. Military Press: 115 1x5, 125 1x5
4. Ab Wheel 1x5

Blake Nelson
 
Week 27, Day 5
Saturday 4/31

1. SFG1 skills practice
2. Snatch: 24 kg 16x4+4 EMOM

Notes: Brett Jones's snatch density protocol is a terrific challenge. I am eagerly dreading making progress.

I took yesterday "off" and spent it hiking around in the driftless region of Minnesota in pursuit of a wild turkey. Since I had no material success, I am going back out today and tomorrow. Back to the barbell on Monday.

Blake Nelson
 
Week 28, Days 1-3

Tuesday 5/4
1. Warm-up: SFG1 Skills
2. 2HS: 32 kg x12 EMOM for 10:00
3. Military Press: 115# 2x5

Thursday 5/6
1. Arm-bars
2. Snatch: 16 kg 8x20 in 15:00

Saturday 5/8
1. 1. Warm-up: SFG1 Skills
2. Snatch: 24 kg 5+5 EMOM for 15:00
3. Military Press: 115# 1x5, 125 # 1x5

Notes: I spent most of this week up north. Tuesday and Saturday were travel days, so I didn't have time to do two sessions. Instead, I just hit my snatch prep session plus some moderate MPs. Thursday I was away from my barbell, so I only snatched. I was able to get in a long hike or two each day Wednesday thru Friday.

Blake Nelson
 
Week 29, Day 1
Tuesday 5/11

AM
1. Warm-up: SFG1 skills
2. 2HS: 32 kg 32 kg x13 EMOM for 10:00

PM
1. Bench Press: 155 1x5, 185 1x5
2. Back Squat: 225 2x5
3. Military Press: 115 1x5, 135 1x5

Notes: 2HS felt tough, I am going to repeat sets of 13 next week. Benching 185 felt tough but good. Squatting 225 feels like a comfortable everyday thing. Pressing 135 felt better than expected. I skipped Deadlifts today. I am trying to stay on the right side of the line vis a vis my posterior chain!

Blake Nelson
 
Week 29, Day 2
Wednesday, 5/12

1. Bench Press: 185 2x5
2. Back Squat: 225 2x5
3. Military Press: 115 1x5, 140 1x5
4. Deadlift: 275 1x5, 295 1x5

Notes: I PR'd my military press and feeling good! I am going to trim my MP and BS down to one set each. The squat is above what I need for the cert and the press is right there. My energy and focus will shift to the lifts that need it.

Blake Nelson
 
Week 29, Day 3
Thursday 5/13

1. Military Press: 115 1x5, 125 1x5
2. Back Squat: 225 2x5
3. Bench Press: 185 2x5
4. Deadlift: 275 2x5
 
Week 29, Day 4
Friday 5/14

AM
1. Warm-up: SFG 1 skills
2. Snatch: 16 kg 9 sets in 15-minutes, starting and ending on the right

PM
1. Bench Press: 185 1x5, 135 1x5
2. Back squat: 225 1x5
3. Military Press: 115 1x5, 125 1x5

Notes: Next week I'll start my snatches on the left. I can feel an asymmetry in my grip. The bench felt really heavy at 185 today, so I backed way off for the second set. Next week I'll spend more time at 175 and try to solidify my progress.

Blake Nelson
 
Week 29, Day 5
Sunday 5/16

AM
1. Snatch: 24 kg 6+6 EMOM for 14-minutes

PM
1. Bench Press: 175 2x5
2. Back Squat: 225 1x5
3. Military Press: 135 1x5

Blake Nelson
 
Week 30, Day 1

Tuesday 5/18

AM
1. Warm-up: SFG1 skills
2. 2HS: 32 kg x13 EMOM for 10:00

PM
1. Bench Press: 175 2x5
2. Back Squat: 225 1x5
3. Military Press: 135 1x5

Blake Nelson
 
Week 30, Day 2
Wednesday 5/19

1. Military Press: 135 1x5
2. Back Squat: 225 1x5
3. Deadlift: 295 1x5, 305 1x5
4. Bench Press: 155 1x5, 170 1x5

Notes: Dang, I forgot to do my ab-wheel rollouts again!

Blake Nelson
 
Week 30, Day 3
Thursday 5/20

1. Snatch: 16 kg 9 sets in 15-minutes, starting and ending on the left
2. Bench Press: 165 1x5, 175 1x5
3. Back Squat: 225 1x5
4. Military Press: 135 1x5

Notes: I didn't have time for two separate workouts, had to consolidate.

Blake Nelson
 
Week 30. Day 4
Friday 5/21

1. Deadlift: 225, 295, 315, 365, 385 all singles
2. Bench Press: 155 1x5, 180 1x5
3. Back Squat 225 1x5
4. Military Press: 135 1x5

Notes: 385 felt really nice. WTH!

Blake Nelson
 
Week 30, Day 5
Saturday 5/22

1. Snatch: 24 kg 7+7 EMOM for 12-minutes

Notes: I am not used to snatching in humid weather! My last midwestern summer KB session would have been in Chicago in July 2017. It makes a big difference in the way the bell feels in my hands - slippery without chalk, pasty with. I am glad I have the chance to adapt before Portland in July.

Blake Nelson
 
Week 31, Day 1
Tuesday 5/25

1. 2HS: 32 kg x 14 EMOM for 10 minutes
2. Bench Press: 175 1x5, 155 1x5
3. Back Squat: 225 1x5
4. Military Press: 135 1x5

Blake Nelson
 
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