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Lady Strong!

Today's practice:

- DL heavy, 87,5kg: 2, 95kg: 1, 87,5kg: 3, 4, 4
- MP medium, 16kg: 5, 6, 5, 6, 5
- FSQ light, 42,5kg: 7, 8, 7
- double swings, 40kg: 7, 8, 8, 7, 8 (instead of conventional deadlift practice)
- dips: 4, 6, 4, 4, 6, 4



That was good, solid work today.
 
Weekend was active = we went with girls from our gym to mountains (cross-country skis). It was really cold, but it was worth it! I recharged my batteries :)

cross-country-skis.jpg

Monday's practice (2,5h):

- FSQ heavy: 55kg: 3, 60kg: 1, 55kg: 3, 4
- pull-ups medium (with assistance): 4, 6, 5, 6
- DL light, 67,5kg: 8, 7, 8
- pistols (with assistance): 8, 8, 8
- floor press, 30kg: 4, 5, 6

Tuesday's practice (3h):

- MP heavy: 18kg: 3, 20kg: 1, 18kg: 3, 4
- FSQ medium, 50kg: 4, 6, 5, 6
- pull-ups light (with assistance): 8, 7, 8
- see saw press, 2x14kg: 8, 8, 8
- Pendlay row, 35kg: 4, 5, 6
- stretching

Both training was fine, not so demanding (in comparison to last week).
 
Thursday's session (3,5h with total, with stretching):

- foam rolling, "Escape Your Fighting Stance"
- DL heavy, 87,5kg: 3, 95kg: 1, 87,5kg: 3, 4 (feels heavier than last week)
- MP medium, 16kg: 4, 6, 5, 6
- FSQ light, 42,5kg: 8, 7, 8
- dips: 4, 5, 6
- two hand swings, 40kg: 8, 8, 8
- stretching (hips)

Today's training was OK. Funny thing, that last few Wednesdays (my rest day) is mostly about sleeping and eating :-D.
 
Friday's session (3h):

- Super Joints & mobility morning recharge
- pull-ups heavy, 3, 3, 4 (with light assistance), 4kg: 1
- DL medium, 77,5kg: 4, 6, 5, 6
- MP light, 14kg: 8, 7, 8
- chin-ups: 8, 8, 8 (light assistance)
- renegade row, 10kg: 4, 5, 6

Weekend supposed to be lazy but it's active = finishing some project (yeah, you can call it "an open war with procrastination") and getting rid of things, I don't need any more. Spring is coming, I feel it!
 
Monday's training (3h):

- FSQ heavy: 55kg: 2, 4, 3, 4, 3
- pull-ups medium (with assistance): 5, 6, 6, 5, 6, 6
- DL light: 7, 8, 8, 7, 8, 8
- pistols (with assistance): 7, 8, 7, 8
- floor press, 30kg: 4, 5, 6, 4, 6, 4, 6

I didn't feel well in the morning, so I decided to train in the afternoon. That was a good call.
Number of sets is higher this week, it will be fun!

P.S. on the video: just ignore the background noise ;-)

 
Tuesday's practice (afternoon, 3,5h):

- MP heavy, 18kg: 2, 4, 3, 4, 3
- FSQ medium, 50kg: 5, 6, 6, 5, 6, 6 = 34 reps total...
- pull-ups light (with assistance): 7, 8, 8, 7, 8, 8
- see saw presses, 14kg: 7, 8, 7, 8
- Pendlay row, 35kg: 4, 5, 6, 4, 6, 4, 6

Honestly, this two training sessions were long and not easy at all. It is a pretty big volume = I am sore as hell.

Today is my rest day = sleeping + eating.

 
Thursday's training:

- DL heavy, 87,5kg: 2, 4, 3, 4, 3
- MP medium, 16kg: 5, 6, 6, 5, 6, 6
- FSQ light, 42,5kg: 7, 8, 8, 7, 8, 8
- 2 hands swing, 40kg: 7, 8, 7, 8
- dips (with assistance): 4, 5, 6, 4, 6, 4, 6

Friday's training:

- pull-ups heavy (with light assistance): 2, 4, 3, 4, 3
- DL medium, 77,5kg: 5, 6, 6, 5, 6, 6
- MP light, 14kg: 7, 8, 8, 7, 8, 8
- chin-ups (with assistance): 7, 8, 7, 8
- renegade row, 10kg: 4, 5, 6, 4, 6, 4, 6

Honestly - that was the hardest week so far... I was tired, both physically (this one I don't mind) and mentally (this is worse). I hope that next week will be better!
 
Monday (3h):

- mobility morning recharge
- FSQ heavy, 57,5kg: 2, 62,5kg: 1, 57,5kg: 2, 62,5kg: 1, 57,5kg: 3, 3
- pull-ups medium (with assistance): 3, 5, 3, 5, 4
- DL light, 70kg: 7, 7, 7, 7
- pistols (with assistance): 6, 6, 6
- floor press, 32,5kg: 4, 5, 6, 4, 6

Tuesday (3,5h, with stretching):

- MP heavy: 18kg: 2, 20kg: 1, 18kg: 2, 20kg: 1, 18kg: 3, 3
- FSQ medium, 50kg: 3, 5, 3, 5, 4
- pull-ups light (with assistance): 7, 7, 7, 7
- see saw press, 14kg: 6, 6, 6
- Pendlay row, 37,5kg: 4, 5, 6, 4, 6, 4, 6
- stretching

Weights jumped up this week, but volume dropped down (so glad for that). Also - I am using less assistance for pull-ups. I cannot say that I feel "super strong" this week, but it's definitely better than last week! Energy is slowly coming back to my veins.

In free time - editing photos for Resilient project for @Pavel Macek.

resilient_2018_pump.jpg
 
Today's practice:

- DL heavy: 90kg: 2, 97,5kg: 1, 90kg: 2, 97,5kg: 1, 90kg: 3, 3 - OK!
- MP medium, 16kg: 3, 5, 3, 5, 4
- FSQ light, 45kg: 7, 7, 7, 7
- two hands swing, 40kg: 6, 6, 6
- dips (with assistance): 4, 5, 6, 4, 6
- stretching



Yeah, that was a good session! I definitely prefer to lift heavier weight for less reps, than the opposite.
 
Today's training:

- foam rolling & mobility ("Escape Your Fighting Stance", windmills, Jefferson Curl...atd.)
- pull-ups heavy: bodyweight: 2, 2, 3, 3, 4kg: 1, 1
- DL medium, 77,5kg: 3, 5, 3, 5, 4
- MP light, 14kg: 7, 7, 7,7
- chin-ups (with assistance): 6, 6, 6
- renegade row, 12kg: 4, 5, 6, 4, 6

I am tired today = I needed more mobility drills. That was pretty good week, but I am glad that weekend is coming!
 
Monday:

- FSQ heavy, 57,5kg: 2, 3, 2, 3, 2
- pull-ups medium (with assistance): 3, 5, 4, 5, 3, 5
- DL light, 70kg: 8, 8, 7, 8, 8, 8
- pistols (with assistance): 7, 7
- floor press, 32,5kg: 4, 5, 4, 5, 5, 4, 5

Tuesday:

- MP heavy, 18kg: 2, 3, 2, 3, 2
- FSQ medium, 50kg: 3, 5, 4, 5, 3, 5
- pull-ups light (with assistance): 8, 8, 7, 8, 8, 8 -> it didn't feel light at all ;-)
- see saw press, 14kg: 7, 7
- Pendlay row, 37,5kg: 4, 5, 4, 5, 5, 4, 5

Another volume week. It's 10th week (from 12) - a lot of honest work behind me, I am curious about results.
 
Thursday:
- DL heavy, 90kg: 2, 3, 2, 3, 2
- MP medium, 16kg: 3, 5, 4, 5, 3, 5
- FSQ light, 45kg: 8, 8, 7, 8, 8, 8
- 2hands swing, 40kg: 7, 7
- dips (with assistance): 4, 5, 4, 5, 5, 4, 5

Pretty tired today = 90kg seemed heavier than 97,5kg last week.



Friday:
- pull-ups, bodyweight: 2, 3, 2, 3, 2
- DL medium, 77,5kg: 3, 5, 4, 5, 3, 5
- MP light, 14kg: 8, 8, 7, 8, 8, 8
- chin-ups (with assistance): 7, 7
- renegade row, 12kg: 4, 5, 4, 5, 5, 4, 5

Energy level: better than yesterday!
 
Monday session:

- FSQ heavy, 57,5kg: 2, 62,5: 1, 57,5: 3, 3
- pull-ups medium (with assistance): 3, 5, 3, 5
- DL light, 70kg: 6, 7, 6, 7
- pistols (with assistance): 5, 6
- floor press, 32,5kg: 3, 5, 3, 4, 5

Tuesday session:

- mobility drills (for hips mostly)
- MP heavy: 18kg: 2, 20kg: 1, 18kg: 3, 3 - after 11 weeks I still cannot say that it's "super light" ;-)
- FSQ medium, 50kg: 3, 5, 3, 5
- pull-ups light (with assistance): 6, 7, 6, 7
- see saw press, 14kg: 5, 6
- Pendlay row, 37,5kg: 3, 5, 3, 4, 5

I have a cold - it's bothering, but nothing serious, I hope. Today is my well earned rest. Last 2 training session in front of me!
 
Today's session (= deadlift day, my favourite!):

- DL heavy, 90kg: 2, 97,5kg: 1, 90kg: 3, 3
- MP medium, 16kg: 3, 5, 3, 5
- FSQ light, 45kg: 6, 7, 6, 7
- 2 hands swing, 40kg: 5, 6
- dips (with assistance): 3, 5, 3, 4, 5

I realized today that I have never had failure in deadlift attempt... I hope it will stay like this ;-)
 
Friday session:

- pull-ups heavy: +4kg: 1, bodyweight: 2, 3, 3
- DL medium, 77,5kg: 3, 5, 3, 5
- MP light, 14kg: 6, 7, 6, 7
- chin-ups: 5, 6
- renegade row, 12kg: 3, 5, 3, 4, 5



11 weeks of hard work behind me! No matter the testing results next week - I am proud of myself that I was able to finish it!

Weekend = relax = mobility, foam rolling, chill-out.
 
Today's training:

- morning mobility
- FSQ heavy, 57,5kg: 2, 3, 62,5kg: 1
- testing 1RM FSQ: 70kg - honestly, it didn't feel heavy at all. I have tried heavier weight but I've lost my form = upper back



- testing 1RM pistol squat: 16kg on both side, 20kg on right (same result like last time, but with less effort)



The rest of the training:

- pull-ups medium (with assistance): 3, 5, 3
- DL light, 70kg: 8, 8
- floor press, 32,5kg: 5, 3, 5
- foam rolling and stretching
 
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Tuesday:

- MP heavy: 18kg: 2, 3, 20kg: 1
- test 1RM MP: 20kg left, 22kg right (no change in kilos, but less effort)
- FSQ medium, 50kg: 3, 5, 3
- pull-ups light: 8, 8
- see saw press, 14kg: 8
- Pendlay row, 37,5kg: 5, 3, 5

Thursday:

- mobility recharge, foam rolling (yeah, my butt hurts as hell!)
- DL heavy, 90kg: 2, 3, 97,5kg: 1
- test 1RM DL: 112,5kg @60kg bodyweight (it wasn't perfect technic, 110kg was better, on the video below)
- MP medium, 16kg: 3, 5, 3
- two hand swings, 40kg: 8
- dips (with assistance): 5, 3, 5

 
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