Michael Scott
Level 7 Valued Member
Mobility work & rest are as important as heavy days. Keep up the strong work!
Lady Strong!
- Thread starter Justyna Mackova
- Start date
@Michael Scott definitelly! 
Thursday's practice:
- deadlift heavy, 85kg: 2, 4, 4
- presses medium, 16kg: 4,6,4,6,4
- front squats light, 40kg: 7,8,7,8 - I would never say that there is any difference between 7 and 8 reps, but there is a huge difference!
- conventional deadlifts (few reps with 60 kg) & dips
That was a pretty awesome training! Everything went smooth and I felt really strong. This kind of feeling doesn't happen so often (maybe once a month).
Friday's session:
- pull -ups heavy (asssised, with light support)
- deadlift medium: 77,5kg: 4,6,4,6,4
- presses light (reps with 14kg)
- chin-ups (asssited, bigger volume) and renegade row
Feeling tired after yesterday's practice, but I will survive = free weekend is waiting for me.
P.S.: I've just already started Whole30 (doing this twice a year, every year). It's time to shake fat off after winter!
- deadlift heavy, 85kg: 2, 4, 4
- presses medium, 16kg: 4,6,4,6,4
- front squats light, 40kg: 7,8,7,8 - I would never say that there is any difference between 7 and 8 reps, but there is a huge difference!
- conventional deadlifts (few reps with 60 kg) & dips
That was a pretty awesome training! Everything went smooth and I felt really strong. This kind of feeling doesn't happen so often (maybe once a month).
Friday's session:
- pull -ups heavy (asssised, with light support)
- deadlift medium: 77,5kg: 4,6,4,6,4
- presses light (reps with 14kg)
- chin-ups (asssited, bigger volume) and renegade row
Feeling tired after yesterday's practice, but I will survive = free weekend is waiting for me.
P.S.: I've just already started Whole30 (doing this twice a year, every year). It's time to shake fat off after winter!
Shahaf Levin
Level 5 Valued Member
Mmm... Shake fat off from where?
@Shahaf Levin "shake fat off" = getting ripped before summer
Monday's practice (2,5h):
- front squat (heavy), 55 kg: 2, 4, 3, 4 reps
- pull-ups assisted (medium): 4, 6, 4, 5, 4, 6 reps
- pull-ups were supersets with deadlift (light), 65kg: 7, 8, 7, 9, 7 reps
- pistols (asssited): 8, 9, 8 reps - believe me, you don't wanna do pistols after heavy squatting
- floor press, 27,5kg: 6, 8, 6, 8 reps
Heavy squats on Monday morning are brutal. But in the end... it's good to have the worst thing (in your weekly program) done at the begging of week!
- front squat (heavy), 55 kg: 2, 4, 3, 4 reps
- pull-ups assisted (medium): 4, 6, 4, 5, 4, 6 reps
- pull-ups were supersets with deadlift (light), 65kg: 7, 8, 7, 9, 7 reps
- pistols (asssited): 8, 9, 8 reps - believe me, you don't wanna do pistols after heavy squatting
- floor press, 27,5kg: 6, 8, 6, 8 reps
Heavy squats on Monday morning are brutal. But in the end... it's good to have the worst thing (in your weekly program) done at the begging of week!
Tuesday's practice (2,5h):
- presses (heavy): 18kg: 2, 4, 3, 4 reps
- front squats (medium): 47,5kg: 4, 6, 4, 5, 4, 6 reps - during second set I can hear my own thoughts: "I am not gonna walk any stairs today, after this..."
- squats were supersets with pull-ups (assisted, light): 7, 8, 7, 9, 7 reps
- see saw press, double 14kg: 7, 8, 7 reps
- Pendlay row, 30kg: 6, 8, 6, 8 reps - still getting used to it
This is the fourth week of Built Strong program from Fabio. So far, I am excited! With big volume comes big hunger as well!
- presses (heavy): 18kg: 2, 4, 3, 4 reps
- front squats (medium): 47,5kg: 4, 6, 4, 5, 4, 6 reps - during second set I can hear my own thoughts: "I am not gonna walk any stairs today, after this..."
- squats were supersets with pull-ups (assisted, light): 7, 8, 7, 9, 7 reps
- see saw press, double 14kg: 7, 8, 7 reps
- Pendlay row, 30kg: 6, 8, 6, 8 reps - still getting used to it
This is the fourth week of Built Strong program from Fabio. So far, I am excited! With big volume comes big hunger as well!
Shahaf Levin
Level 5 Valued Member
I understood what it mean... Watching your lifting videos it's the where from that I am wondering about@Shahaf Levin "shake fat off" = getting ripped before summer
Anyway, rip away
Michael Scott
Level 7 Valued Member
It is always best to get it over with, and work through the easier stuff later.... Keep up the strong work!
@s
Actually, ripping away has to wait = Fabio talked me into not going through Whole30 right now = when I am in the middle of program for hypertrophy (so rice, quinoa, etc. is coming back to my diet). Being honest, I am glad, because I am hungry as a wolf last few days :-D.
I understood what it mean... Watching your lifting videos it's the where from that I am wondering about
Anyway, rip away
Actually, ripping away has to wait = Fabio talked me into not going through Whole30 right now = when I am in the middle of program for hypertrophy (so rice, quinoa, etc. is coming back to my diet). Being honest, I am glad, because I am hungry as a wolf last few days :-D.
Shahaf Levin
Level 5 Valued Member
I know this feeling...
Thursday practice (2,5h plus 40 minus for stretching after training):
- deadlift, heavy day, 85kg: 2, 4, 3, 4 - feels heavy, but looked easy on video
- presses, medium day, 16kg: 4, 6, 4, 5, 4, 6 - feels light
- front squats, light, 40kg: 7, 8, 7, 9, 7 - feels really great (!)
- conventional deadlift: 60kg: 3x5 reps & dips
- stretching
Feeling great after training, that was a good job today.
Friday's practice (3h):
- foam rolling, "Escape Your Fighting Stance"
- pull-ups, heavy (with light support): 2, 4, 3, 4 - feels heavy today
- deadlift medium, 75kg: 4, 6, 4, 5, 4, 6 - feels freaking light
- presses, 14kg: 7, 8, 7, 9, 7 - feels so light
- chin-ups (with light support): 8, 8, 9
- renegade row, 8kg: 6, 8, 6, 8
Good training, again!
It is funny, that every day, different exercises feel different... For example, last week I felt strong with deadlift on Thursday, but this week - I felt the strongest in deadlift on Friday. It's fascinating, at least for me
Weekend is my rest time, in plan is some mobility, good book, puerh and some photosession I've promised @Pavel Macek. Looking forward for it.
Enjoy your weekend as well!
- deadlift, heavy day, 85kg: 2, 4, 3, 4 - feels heavy, but looked easy on video
- presses, medium day, 16kg: 4, 6, 4, 5, 4, 6 - feels light
- front squats, light, 40kg: 7, 8, 7, 9, 7 - feels really great (!)
- conventional deadlift: 60kg: 3x5 reps & dips
- stretching
Feeling great after training, that was a good job today.
Friday's practice (3h):
- foam rolling, "Escape Your Fighting Stance"
- pull-ups, heavy (with light support): 2, 4, 3, 4 - feels heavy today
- deadlift medium, 75kg: 4, 6, 4, 5, 4, 6 - feels freaking light
- presses, 14kg: 7, 8, 7, 9, 7 - feels so light
- chin-ups (with light support): 8, 8, 9
- renegade row, 8kg: 6, 8, 6, 8
Good training, again!
It is funny, that every day, different exercises feel different... For example, last week I felt strong with deadlift on Thursday, but this week - I felt the strongest in deadlift on Friday. It's fascinating, at least for me
Weekend is my rest time, in plan is some mobility, good book, puerh and some photosession I've promised @Pavel Macek. Looking forward for it.
Enjoy your weekend as well!
I know this feeling...
So...I am not the only one, who wake up at night to eat? ;-)
Shahaf Levin
Level 5 Valued Member
Signs of mastery...
Ha, sign of mastery is when it's freaking heavy but feels & looks light! But, I am not there yet ;-)
I felt somewhere deep inside me, that it was coming:
Monday was hard for me, but finally I did my training. I am so glad that it's a deload week (weight moved up a little, but volume dropped drastically).
Monday's session (3h):
- breathing (!), Original Strength
- "Escape Your Fighting Stance"
- FSQ heavy, 55kg: 3, 4
- pull-ups medium (with assistance): 3, 4
- DL light, 67,5kg: 8, 8
- pistols, with assistance: 8, 8
- floor press, 30kg: 5, 6, 5, 6
- stretching for hips
Tuesday's session (2h):
- foam rolling, Original Strength, mobility work
- MP, heavy, 18kg: 3, 4
- FSQ, medium, 50kg: 4, 5, 6
- pull-ups light (with assistance): 8, 8
- see saw press, 2x14kg: 8, 8
- pendlay row, 35kg: 5, 6, 5, 6
Feeling better (not the best) today, on Thursday I should be in my skin again!
- I have been sleeping almost all Saturday
- I underestimated Sunday photo session and physical demanding of some exercises (like waking down and up the wall from bridge...) - @Pavel Macek 's long awaited project
Monday was hard for me, but finally I did my training. I am so glad that it's a deload week (weight moved up a little, but volume dropped drastically).
Monday's session (3h):
- breathing (!), Original Strength
- "Escape Your Fighting Stance"
- FSQ heavy, 55kg: 3, 4
- pull-ups medium (with assistance): 3, 4
- DL light, 67,5kg: 8, 8
- pistols, with assistance: 8, 8
- floor press, 30kg: 5, 6, 5, 6
- stretching for hips
Tuesday's session (2h):
- foam rolling, Original Strength, mobility work
- MP, heavy, 18kg: 3, 4
- FSQ, medium, 50kg: 4, 5, 6
- pull-ups light (with assistance): 8, 8
- see saw press, 2x14kg: 8, 8
- pendlay row, 35kg: 5, 6, 5, 6
Feeling better (not the best) today, on Thursday I should be in my skin again!
Thursday's practice (2h):
- DL heavy, 87,5kg: 3, 4
- MP medium, 16kg: 4, 5, 6
- FSQ light: 42,5kg: 8, 8
- conventional deadlift, 60kg: 4x5, dips
Friday's practice (2h)
- foam rolling, Super-Joints, "Escape Your Fighting Stance"
- pull-ups, heavy: 3, 4 (very light assistance)
- DL medium, 77,5kg: 4, 5, 6
- MP light, 14kg: 8, 8
- chin-ups (light assistance): 8, 8
- renegade row, 10kg: 5, 6, 5, 6
Honestly, I didn't feel good this week (stomach problems, feeling tired). But I am glad for that = it made me slow down (= sleeping more, having naps during the day and not stressing about not important things).
I am definitely going to care of myself during weekend (= rest & relax). Next week will be tough, I want to be ready for it!
- DL heavy, 87,5kg: 3, 4
- MP medium, 16kg: 4, 5, 6
- FSQ light: 42,5kg: 8, 8
- conventional deadlift, 60kg: 4x5, dips
Friday's practice (2h)
- foam rolling, Super-Joints, "Escape Your Fighting Stance"
- pull-ups, heavy: 3, 4 (very light assistance)
- DL medium, 77,5kg: 4, 5, 6
- MP light, 14kg: 8, 8
- chin-ups (light assistance): 8, 8
- renegade row, 10kg: 5, 6, 5, 6
Honestly, I didn't feel good this week (stomach problems, feeling tired). But I am glad for that = it made me slow down (= sleeping more, having naps during the day and not stressing about not important things).
I am definitely going to care of myself during weekend (= rest & relax). Next week will be tough, I want to be ready for it!
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Slowly coming back to life!
Feeling definitely better after peaceful weekend. Today I went to gym earlier to had my mobility routine done before teaching morning classes (with was a great idea!).
Monday's training (3h):
- foam rolling, Super-Joints, "Escape Your Fighting Stance"
- FSQ heavy: 55kg: 2, 60kg: 1 (ha, my bodyweight!), 55kg: 3, 4, 4
- pull-ups medium (with assistance): 5, 6, 5, 6, 5
- DL light: 67,5kg: 7, 8, 7
- pistols (with assistance): 7, 8, 8, 7, 8 (that was the worst part today)
- floor press: 30kg: 4, 6, 4, 4, 6, 4 (hmmm, things are finally starting to get interesting
Feeling definitely better after peaceful weekend. Today I went to gym earlier to had my mobility routine done before teaching morning classes (with was a great idea!).
Monday's training (3h):
- foam rolling, Super-Joints, "Escape Your Fighting Stance"
- FSQ heavy: 55kg: 2, 60kg: 1 (ha, my bodyweight!), 55kg: 3, 4, 4
- pull-ups medium (with assistance): 5, 6, 5, 6, 5
- DL light: 67,5kg: 7, 8, 7
- pistols (with assistance): 7, 8, 8, 7, 8 (that was the worst part today)
- floor press: 30kg: 4, 6, 4, 4, 6, 4 (hmmm, things are finally starting to get interesting
Tuesday's practice:
- MP heavy, 18kg: 2, 20kg: 1, 18kg: 3, 4, 4
- FSQ medium, 50kg: 5, 6, 5, 6, 5 (that was hell! My quadriceps are pretty sore after Moday's squatting, especially pistols...)
- pull-ups light (medium asssitance): 5, 6, 5, 6, 5
- see saw press, 2x14kg: 7, 8, 8, 7, 8
- Pendlay row, 35kg: 4, 6, 4, 4, 6, 4
After training: massage. Well deserved!
Today is my rest day, happy for that. Yeap, I am sore...no surprise there, it's a big volume this week.
- MP heavy, 18kg: 2, 20kg: 1, 18kg: 3, 4, 4
- FSQ medium, 50kg: 5, 6, 5, 6, 5 (that was hell! My quadriceps are pretty sore after Moday's squatting, especially pistols...)
- pull-ups light (medium asssitance): 5, 6, 5, 6, 5
- see saw press, 2x14kg: 7, 8, 8, 7, 8
- Pendlay row, 35kg: 4, 6, 4, 4, 6, 4
After training: massage. Well deserved!
Today is my rest day, happy for that. Yeap, I am sore...no surprise there, it's a big volume this week.