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

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Week 31, Day 2-3
Wednesday 5/26

1. Military Press: 115 2x5
2. Back Squat: 225 1x5
3. Deadlift: 225 1x5

Friday 5/28
AM
1. Snatch: 24 kg 8+8 EMOM for 10-minutes

PM
1. Bench Press: 135 1x3, 185 1x3, 205 1x3
2. Deadlift: 225, 295, 345, 365, 385 all singles

Notes: Everything is moving!

Blake Nelson
 
Week 32, Day 4
Saturday 5/29

1. Bench Press: 155 1x2, 185 1x2, 195 1x2, 205 1x2, 215 1x2 PR

Notes: I am tightening my focus for the last month of preparation. Deadlifts and Bench will be my only barbell lifts, Snatch Test prep will consume the rest of my time. Deads will go down to one session a day following Pavel's 5-week TSC prep program. My percentages will be based on an estimated 1RM of 400. I can handle more volume on the bench, so I'll practice it most days following a Rule of 10 approach that will sort-of-peak over the remaining weeks (2x5 > 5, 3, 2 > 3x3 > 5x2 > 6x1).

Blake Nelson
 
Week 32, Day 5
Sunday 5/30

1. Warm-up: SFG1 skills
2. Snatch: 16 kg 8x15+15 in 15-minutes
3. Bench: 135 2x5

Notes: I did 15+15 back to back every two minutes, which left 55-seconds rest most of the time.

Blake Nelson
 
Week 33, Day 1
Wednesday, 6/2

1. Warm-up: SFG1 Skills
2. 2HS: 32 kg x15 EMOM for 9:00
3. Bench Press: 135 2x5

Blake Nelson
 
Week 33, Day 3
Saturday, 6/5

1. Bench Press: 145 2x5
2. Deadlift: 225/4, 255/3, 295/2, 335/1, 360/1, 335/5

Notes: I wore a belt for the last set.

Blake Nelson
 
Week 34, Day 4
Sunday 6/6

1. Warm-up: SFG1 skills
2. Bench Press: 135 1x5, 155 1x5
3. Snatch: 24 kg x9+9 EMOM for 3:00, then I was interrupted
4. Snatch: 24 kg 6x9+9 at my own pace

Notes: The plan gets disrupted, move on.

Blake Nelson
 
Week 35, Day 1
Wednesday 6/9

1. 2HS: 32 kg x15 EMOM for 10-minutes
2. Bench Press: 135 1x5, 185 1x3, 205 1x2

Notes: It is amazing how much swinging affects my bench. Grip pumped, lats fatigued.

Blake Nelson
 
Week 35, Day 2-3
6/10-11

Thursday 6/10
1. Bench Press: 135 1x5, 185 1x3, 205 1x2

Friday 6/11
1. Snatch: 16 kg 4x20+20, 3x15+15 all in 15-minutes
2. Bench Press: 95 1x10

Notes: Today was a real "puddle of sweat" kind of day.

Blake Nelson
 
Week 35, Day 4
Saturday 6/12

1. Bench Press: 155 1x5, 185 1x5
2. Deadlift: 225 1x4, 295 1x3, 345 1x2, 370 x2, 350 1x5

Notes: I have a conflict this Sunday and will not be able to train.
Blake Nelson
 
Week 36, Day 1
Tuesday 6/15

1. 2HS: 32 kg x16 EMOM for 10 minutes
2. Bench Press: 155 1x3, 175 1x3, 185 1x3

Wednesday 6/16
1. Bench Press: 155 1x3, 185 1x3, 205 1x3 PR

Thursday 6/17
1. Bench Press: 155 1x3, 175 1x3, 185 1x3

Notes: 205 x3 is a rep PR! It was a grind, but it went.

Blake Nelson
 
Week 36, Day 4
Friday 6/18

1. Snatch: 16 kg 6x20+20 in 15 minutes
rest 30-minutes
2. Bench Press: 155 2x5

Notes: The sensations that come during long snatch sessions are often surprising. Today fatigue hit my left shoulder/upper back first. It wasn't until the last set on each side that my grip started to be challenged.

Blake Nelson
 
Week 36, Day 5-6
Saturday, 6/19

1. Deadlift: 224 1x3, 295 1x2, 345 x1, 365 x1, 385 x1, 360 1x3
rest 30-minutes
2. Bench Press: 155 1x3, 190 1x3, 205 1x3

Sunday 6/20

1. SFG1 skills
2. Snatch: 24 kg x10+10 EMOM for 3-minutes
rest 10-minutes
3. Snatch: 24 kg x10+10 EMOM for 3-minutes
Blake Nelson
 
Week 37, Day 1
Wednesday 6/23

1. Bench Press: 135 1x2, 155 1x2, 175 1x2, 195 1x2, 215 1x2 PR
2. Snatch: 24 kg 10+10 EMOM for 5-minutes

Notes: Getting my 100 reps is a big confidence boost!

Blake Nelson
 
Week 37, Day 2
Friday 6/25

1. Bench Press: 185 2x5
2. Deadlift: 225 1x3, 295 1x2, 345 x1, 375 x1, 395 x1

Notes: Remember to wedge!

Blake Nelson
 
Week 38, Day 1
Tuesday 6/29

1. Military Press: 115 2x5
2. Back Squat: 205 2x5
3. Bench Press: 175 2x5
4. Deadlift 295 1x5

Blake Nelson
 
Week 38, Day 2-3

Wednesday 6/30
1. Warm-up: SFG1 skills
2. Snatch: 24 kg 10+10 EMOM for 5:00

Thursday 7/1
1. Back Squat: 205 2x5
2. Military Press: 115 1x5, 125 1x5
3. Bench Press: 185 2x5

Blake Nelson
 
Week 39, Day 1
Monday 7/5

1. Military Press: 115 2x5
2. Back Squat: 185 2x5
3. Bench Press: 135 2x5

Blake Nelson
 
Week 1, Day 1
Monday 1/24

1. Neck nods, arm bars, brettzels, etc.
2. a) TGU: 24 kg x1+1 b) Bottom-up press: 16 kg x1+1
3. a) Military Press: 24 kg 3x(1, 2, 3, 4, 5) b) Partial bodyweight pull-ups 1:1
4. Hang, foam roll, etc.

Notes: I'm back. Presses felt good and took about 30 minutes.

Blake Nelson
 
Week 1, Day 2
Wednesday 1/26

1. Neck nods, arm bars, prying cobras,etc.
2. a) TGU: 24 kg 2x2+2 b) Single-leg Deadlift (SLDL) 2x5+5
3. 1HS: 24 kg 4x15+15, 5:00 rest between sets
4. Brettzels

Notes: I'm taking the 5-day program and stretching it out to 3 days per week for now. Slow and steady.

Blake Nelson
 
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