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Any visible swole already from the MTC?
Hello :)

Well upper back, traps, and shoulders look more "buff" I would say. But it is very subjective feeling.
Quads and glutes got bigger too. But their growth I can not attribute only to MTC. From the beggining of January i have been doing Hindu Squats, Hindu Push Ups and Sit Outs/Thoratic Bridges almost daily - ranging from 60 to 100 reps in squats and 50 to 60 in push ups and bridges.

Glad you asked. It made me to look into my training log (the physical one)
I weight myself almost daily. And for the last three weeks my weight in the morning is almost always more than 85kg. Before the MTC it was around 84kg. But this could also be the result of increased carb intake and subsequent water retention and more glycogen :)
 
25.2.2021
In the morning:
Youth restoring methods and calisthenics
Before Lunch
Program
: Moving Target Complex - Week 6 Training A2 2x24 KG
Final Week
1DCL+2DMP+1DFSQ
1DCL+3DMP+1DFSQ
1DCL+6DMP+1DFSQ
1DCL+4DMP+1DFSQ

1DCL+1DMP+2DFSQ
1DCL+1DMP+3DFSQ
1DCL+1DMP+10DFSQ

2DCL+1DMP+1DFSQ
3DCL+1DMP+1DFSQ
10DCL+1DMP+1DFSQ
 
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27.2.2021
In the morning:
Youth restoring methods and calisthenics - Love the combo of arm swings, rotations and sun saluations.
Typical routine consists of five rounds of Hindu Push Ups (15), Hindu Squats (20), Rotational Bridge/Sit Out (12)

Main strenght routine
Moving Target Complex - Week 6 Training A3 2x24 KG
Final Week
1DCL+2DMP+1DFSQ
1DCL+3DMP+1DFSQ
1DCL+6DMP+1DFSQ
1DCL+4DMP+1DFSQ

1DCL+1DMP+2DFSQ
1DCL+1DMP+3DFSQ
1DCL+1DMP+10DFSQ

2DCL+1DMP+1DFSQ
3DCL+1DMP+1DFSQ
10DCL+1DMP+1DFSQ

And thats a wrap. The program is very time efficient - max 20 mins. 10 reps of any double bell drill is more than enough. The most "comfortable", if there is such a thing, were double front squats. Pressed were little harder but still managable. Had to split the reps in press in week 5 (6+3) and 6 (6+4). Suprisingly the last set 10xDCL+1DMP+1DFSQ was the hardest set of whole session.
I start to understand why some trainers argue, that double cleans are underrated exercise.

As a celebration of my succesfull journey through the program I am gonna reward myself with cheat meal :)

Gone take deload for a week or two (S&S it is - 24,28, 32 kg bells max). After that, maybe another double bell complex by @Geoff Neupert or another round of Simple strenght for difficult times (double press, double clean, double front squat) by @Fabio Zonin or maybe something else. We shall see.
 
Presneji receno na Moravu. I kdyz uprime receno, tedka prave delam v Nemecku, hahaha.
Tak to sme krajania v podstate :) To je obe práce vykonávam z domu :D

28. 2. 2021.
In the morning:
Youth restoring methods and calisthenics - Love the combo of arm swings, rotations and sun saluations.
Typical routine consists of five rounds of Hindu Push Ups (15), Hindu Squats (20), Rotational Bridge/Sit Out (12)

1. 3. 2021
Get Up
1+1x5 20kg Each of the following variations for one round - SOS, Low Bridgex5, High Bridgex5, Half Kneeling Windmillx5, Windmillx5
Two Arm Swing 7x(3, 5, 7) 40kg- 20 min, EMOM
 
2-4. 3. 2021.
In the morning:
Youth restoring methods and calisthenics - Love the combo of arm swings, rotations and sun saluations.
Typical routine consists of five rounds of Hindu Push Ups (15), Hindu Squats (20), Rotational Bridge/Sit Out (12)

2. 3. 2021
Get Up
1+1x5 20kg Each of the following variations for one round - SOS, Low Bridgex5, High Bridgex5, Half Kneeling Windmillx5, Windmillx5
Two Arm Swing 5x(3, 5, 7, 9) 36kg- 20 min, EMOM

4. 3. 2021
Get Up
1+1x5 20kg Each of the following variations for one round - SOS, Low Bridgex5, High Bridgex5, Half Kneeling Windmillx5, Windmillx5
Two Arm Swing 4x(3, 5, 7, 9, 12) 32kg- 20 min, EMOM Back to Basics 1,0 :)
 
As of today starting Strenght Plan 803B by @Hector G
Program: Strenght Plan 803B Week 1, Day 1, 2x24 kg
Move prep: Goblet Squat 3x5 24kg + Tall Kneeling Halo 3x10 20kg
Main Program:
Double Clean + Military Press 3x(1,2,3) . - reclean after each press - 18 cleans and 18 presses in total. After Each Ladder fo DCL&DMP
Double Front Squat- 3x5 - 15 squats in total.

The program is four weeks long. Looking forward to it. On of days, maybe light swings, crawling+carries, or some bodyweight training - filling the gaps, working on improving mobility, imbalances and flexibility.
GGP in the morning as always - minimum efective dose is 60 hindu squats, 30 hindu push ups, 30 thoratic bridges.
 
Program: Strenght Plan 803B Week 1, Day 2, 2x24 kg
Move prep: Weighted Dead Bugs 10+10x3, Goblet Squat 3x5 24, 28, 32 + Pull Over 3x10 20kg
Main Program:
Double Clean + Military Press 3x(1,2,3) . - reclean after each press - 18 cleans and 18 presses in total. After Each Ladder fo DCL&DMP
Double Front Squat- 3x5 - 15 squats in total.

Nice, short and sweet Looking forward to the 5x, 1, 2, 3, 4 :)
 
12/03/2021
Program:
Strenght Plan 803B Week 1, Day 3, 2x24 kg
Move prep: Weighted Dead Bugs 10+10x3, Goblet Squat 3x5 24, 28, 32 + Pull Over 3x10 20kg
Main Program:
Double Clean + Military Press 5x(1,2,3) . - reclean after each press - 30 cleans and 30 presses in total. After Each Ladder fo DCL&DMP
Double Front Squat- 5x5 - 25 squats in total

14/03/2021
Three rounds of Hindu Squats (25 -level 2), Hindu Push Ups (20 - level 2), Rotational Bridges (12 - level 3)
DOTDB - Week 1, Day 1 - 100 reps (4x25)
Leopard Crawling 7 minutes, EMOM - 10 Steps Forward, 10 Backward - 140 steps in total
 
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Hello Shadow,
Move prep: Weighted Dead Bugs 10+10x3
What is the purpose of weighted dead bugs, may I ask? I mean seems like dead bugs alone is good enough.
And if some one want to add weight to that, how heavy should he/she go?
 
Hello Shadow,

What is the purpose of weighted dead bugs, may I ask? I mean seems like dead bugs alone is good enough.
And if some one want to add weight to that, how heavy should he/she go?
Hello. First of all thanks for the question :)

You are correct. Dead Bugs alone are enough. If you are interested in them you should check out @AleksSalkin Dawn of the Deadbug. Been following the program for past week and its great.

Per what Aleks among other coachces suggest. Pristine technique first as always. If you want to try the weighted version i would suggest very light dumbbels or plates, bottles of water or ankle weight. I have never used more thank 2kg dumbelss :)

As of my training lately. I have been park benching it. Doing "random workouts" either from Aleks or Hector G. Books. Should have taken more than one week of deload after MTC. Nevermind some "random acts of variety" are not gonna hurt :)

What has been consistent is my morning recharge routine - thanks to @Pavel Macek and Dawn of the Deadbug Protocol courtesy of @AleksSalkin
 
22/03/2021
Program:
Strenght Plan 803B Week 2, Day 1, 2x24 kg
Move prep:, Goblet Squat (normal , wide & narrow stance) 3x5 32kg + Pull Over 3x10 20kg
Main Program:
Double Clean + Military Press 4x(1,2,3) . - reclean after each press - 24 cleans and 24 presses in total. After Each Ladder fo DCL&DMP
Double Front Squat- 4x5 - 20 squats in total

After week of park bench workouts I am back to Strenght Plan 803B by @Hector G
As I said in the post above - everyday I do Great Gama Protocol and Dawn od the DeadBug and light weighted mobility work (courtesy of SF resilient, Kalos Sthenos).

Typical off day menu consist of GGP, DOTDB, Crawling and other high rep bodyweight training. Ad. high rep bodyweight training. I try to follow these rules: no straining, no training to failure, no hard variations (this could be individual but for myself it means that i avoid drills like Pike Push Ups or Pistol Squats). I usulally dont have exact drills or reps in mind and do it very intuitivelly. I tend to include variations from Flexible steel, OS Resets, Ground Force Method, Animal Flow type training etc.

Hold on and stay safe my friends!
 
24/03/2021
Program:
Strenght Plan 803B Week 2, Day 2, 2x24 kg
Move prep:, Goblet Squat (normal , wide & narrow stance) 3x5 32kg + Pull Over 3x10 20kg
Main Program:
Double Clean + Military Press 3x(1,2,3) . - reclean after each press - 18 cleans and 18 presses in total. After Each Ladder fo DCL&DMP
Double Front Squat- 3x5 - 15 squats in total

Looking very much forward to @Brett Jones Strenght aerobics article/e-book/book. Def gonna buy it. Been doing strenght aerobics from time to time as park bench workouts. I always felt that it needed som structure or long term planning. Glad its coming :)
 
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24/03/2021
Program:
Strenght Plan 803B Week 2, Day 2, 2x24 kg
Move prep:, Goblet Squat (normal , wide & narrow stance) 3x5 32kg + Get Up Plus 1+1x3 12kg
Main Program:
Double Clean + Military Press 5x(1,2,3,4) . - 2x24 kg reclean after each press - 40 cleans and 40 presses in total. After Each Ladder fo DCL&DMP
Double Front Squat- 5x5 - 25 squats in total 2x24kg

This one was tough in a good way.
 
29/03/2021
Program:
Strenght Plan 803B Week 3, Day 1, 2x24 kg
Move prep:,Bottom Up Goblet Squat3x5 into Halo 5+5x3 20kg
Main Program:
Double Clean + Military Press 3x(1,2,3,) . - 2x24 kg reclean after each press - 18 cleans and 18 presses in total. After Each Ladder fo DCL&DMP Double front Squats
Double Front Squat- 3x5 - 15 squats in total 2x24kg
After the training threw in one arm swing 4+4x10 24kg.

Done in 25 minutes with warm up and cool down.
 
31/03/2021
Program:
Strenght Plan 803B Week 3, Day 2, 2x24 kg
Move prep:,Goblet Squat 3x5 24kg (Tempo:301) + 1/2 Get Up 1+1x3 24kg - pause at each step and focus on alignment and breathing behind the shield
Double Clean + Military Press 3x(1,2,3,) . - 2x24 kg reclean after each press - 18 cleans and 18 presses in total. After Each Ladder fo DCL&DMP Double front Squats
Double Front Squat- 3x5 - 15 squats in total 2x24kg
 
2/03/2021
Program:
Strenght Plan 803B Week 3, Day 4, 2x24 kg
Move prep: Goblet Squat 3x5 24kg (Tempo:301) + 1/2 Get Up 1+1x3 24kg - pause at each step and focus on alignment and breathing behind the shield
Double Clean + Military Press 5x(1,2,3,) . - 2x24 kg reclean after each press - 30 cleans and 30 presses in total. After Each Ladder fo DCL&DMP Double front Squats
Double Front Squat- 5x5 - 25 squats in total 2x24kg
 
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