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

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Snatch 24 kg

Friday 36x5 alternating EMOM, NL 180

Notes: Most days my movement prep loos=ks something like Bent press > windmill > overhead squat 3x5 rounds on each side.

Saturday, 22x5 alternating EMOM, NL 110

Notes: Training outside on a cool misty morning, after a night of heavy rain is a real treat.

Blake Nelson
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Snatch 24 kg
Monday 36x5 alternating EMOM, NL 180

Wednesday 42x5 alternating EMOM, NL 210

Notes: 42 minutes of snatching is doable but monotonous! I am looking forward to the change of pace next week

Blake Nelson
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Friday

Snatch 24 kg
28x5 alternating EMOM, NL 140

Notes: Felt good. Finished off with an extra-long farmers carry with the 24s

Blake Nelson
 
Saturday

Snatch 24 kg

18x5 alternating EMOM, NL 90

Monday

Snatch 24 kg

4x(8+8) Complete each set in about 30 seconds. Active rest 2:00 between sets. NL 64

Notes: Today marks the beginning of the next phase of this program. I am ready for a little change of pace!

Blake Nelson
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Wednesday
Snatch 24 kg
3x(13+13) Complete each set in about 60 seconds. Active rest 3:00 between sets. NL 78

Notes: The first two sets felt rock solid, fatigue set in about rep 10 on the last set for each set. The reps were still good, but they took extra effort.

Blake Nelson
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I took some time away from logging my training. There wasn't much training to log for a while. I was frustrated and bored and I had nothing to train for, so I switched my mindset. I adopted a free-wheeling "random acts of variety" model. Most days of the week I would do whatever I felt like. Some presses and snatches one day, carries and crawls the next. There was no plan to make progress, I just wanted to stay in the habit of training regularly.

It took about a month, but I started to enjoy myself again. I also felt motivated to set a new goal: I am training for the SFL this spring. I have acquired a barbell, some plates, and a bench. My garage gym is improving every week. It needs some more plates and a squat stand, a space heater is becoming more necessary as Minnesota winter moves in, but I am happy for now. Happy to be back.

In fact, I have been regularly training towards my goal for 3.5 weeks at this point. My training log just slipped from my mind. Thankfully my sessions have been very simple so it will be easy to catch up.
 
My current training is derived from Reload. I deadlift, bench, front squat, and military press. I do not have a squat stand right now, so I power clean before each set of squats and military presses. The weights are light and the workouts are short, this is a cycle dedicated to getting myself back into shape to train.

Week 1 10/19
D1
  1. DL 5x5 @ 175
  2. BP 5x5 @ 95

D2
  1. BP 5x5 @ 95
  2. FSq 5x5 @ 95

D3
  1. FSq 5x5 @ 95
  2. MP 5x5 @ 75
D4
  1. MP 5x5 @ 80
  2. DL 5x5 @175
 
Week 2 10/26
D1
  1. DL 5x5 @ 195
  2. BP 5x5 @ 105

D2
  1. BP 5x5 @ 105
  2. FSq 5x5 @ 105

D3
  1. FSq 5x5 @ 105
  2. MP 5x5 @ 75

D4
  1. MP 5x5 @ 85
  2. DL 5x5 @195
 
Week 3 11/2

D1
  1. DL 5x5 @ 215
  2. BP 5x5 @ 105

D2
  1. BP 5x5 @ 115
  2. FSq 5x5 @ 105

D3
  1. FSq 5x5 @ 115
  2. MP 5x5 @ 75

D4
  1. MP 5x5 @ 90
  2. DL 5x5 @ 200
 
D3
  1. FSq 5x5 @ 125
  2. MP 5x5 @ 75
D4
  1. MP 5x5 @ 95
  2. DL 5x5 @ 200

Notes: Everything is still feeling nice and light. I am adapting nicely, getting my strength back in a very comfortable way. Today the garage felt cold. I did partial Snow Leopards in between sets to keep warm
Blake Nelson
 
Week 5, Day 1
  1. Deadlift: 200 1x5, 255 5x5
  2. Bench Press 105 5x5
Notes: The deadlifts felt like work, but definitely not an all-out effort. Grip has been a bigger issue than I had anticipated. I am wearing leather work gloves (the bar is very cold) and I imagine that has something to do with it. Anyway, I am using a double-overhand hook grip.

Blake Nelson
 
Tuesday 11/17

1. Bench Press - 105 1x5, 135 5x5
2. Front Squat 105 5x5

Notes: 135 felt solid. Heavy but smooth. The bench has always been my weakest lift, but I don’t feel like I have lost too much
Blake Nelson
 
Thursday 11/19

  1. Military Press 105 5x5
    Notes: My right knee felt a little wonky this morning. I have an old lacrosse injury that flares up from time to time. I think I aggravated it running around in the back yard with my puppy Vesper. Anyway, I switched squats to Friday and skipped my light deadlifts.
Blake Nelson
 
Friday 11/20

  1. Warm-up: SFG1 skills
  2. Military Press 75 5x5
  3. Front Squat 135 5x5
  4. Deadlift 200 5x5
    Notes: Today I made up the lifts I skipped yesterday. I also have started warming up with 5-10 reps each of the SFG1 skills: TGU, Goblet Squat, Clean, Swing, Press and Snatch.

Blake Nelson
 
Week 6, Day 1
Monday 11/23
1. Warm-up with a few quick sets of Military Press, Snatch and Front Squats with 24 kg
2. Deadlift 200 1x5, 275 3x3
3. Bench Press 105 5x5
Notes: 275 was flying up. Felt great!

Blake Nelson
 
Week 6, Day 2
Tuesday 11/24

1. Bench 105 1x5, 125 1x3, 135 1x2, 145 3x3

Notes: Short on time today. I'll get my front squats (105 5x5) in later today. Bench felt great. 100% confident on each rep.

Blake Nelson
 
Week 6, Day 3
Thursday 11/26

1. Warm-up with swings and goblet squats
2. Front Squat 105 1x5, 145 3x3 one clean per set
3. Military Press 75 5x5
 
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