Lady Strong!
- Thread starter Justyna Mackova
- Start date
Today's training:
- pull-ups heavy: 2, 3, +4kg: 1
- test 1RM: 10kg (same as the last time)
- MP light, 14kg: 8, 8
- chin-ups (asssisted): 8
- renegade row, 12kg: 5, 3, 5
I was supposed to do medium deadlifts today (80kg), but I have really, really sore muscles on my lower back after yesterday's peaking, so I skipped them (even warm-up was to much).
What can I say after 3 months of program?
- pull-ups heavy: 2, 3, +4kg: 1
- test 1RM: 10kg (same as the last time)
- MP light, 14kg: 8, 8
- chin-ups (asssisted): 8
- renegade row, 12kg: 5, 3, 5
I was supposed to do medium deadlifts today (80kg), but I have really, really sore muscles on my lower back after yesterday's peaking, so I skipped them (even warm-up was to much).
What can I say after 3 months of program?
- I definitely gained lot of muscles staying with the same bodyweight (60kg) = wider chest, more meat on the bones on arms, legs and butt of course! I went from XS size to S/M size, but gained more feminine curves/posture
- I build some solid strength foundations (the same weights feel much lighter) and than enhancement my technique
- I verified that I am able to survive this of program (big volume) = that I have discipline and will to finish every single training
Michael Scott
Level 7 Valued Member
@Justyna Mackova is everything ok on your end?
Yes, I'm fine, thank you for asking Michael!
I have been 4 days on vacation (active rest - definitely not sitting on my a#@
. Another 4 days I spent in Germany on Fitness Expo FIBO, meeting great people and spreading the message of SF.
This week I took Monday and Tuesday off.
Wednesday: presses with 16kg, bodyweight pull-ups and pistols
Today: get-ups, windmills, deadlifts and swings - just easy strength.
Starting new program on Monday!
I have been 4 days on vacation (active rest - definitely not sitting on my a#@
. Another 4 days I spent in Germany on Fitness Expo FIBO, meeting great people and spreading the message of SF. This week I took Monday and Tuesday off.
Wednesday: presses with 16kg, bodyweight pull-ups and pistols
Today: get-ups, windmills, deadlifts and swings - just easy strength.
Starting new program on Monday!
Monday's training:
- pistols: (1-2-3)x5
- presses, 18kg: (1-2)x5
- pull-ups: 5x1
Today's training:
- get-ups & windmills, 16kg x5
- deadlift, 80kg: 3x3
- swings, 32kg: 5x5
Starting new program this week, getting used to new rhythm
- pistols: (1-2-3)x5
- presses, 18kg: (1-2)x5
- pull-ups: 5x1
Today's training:
- get-ups & windmills, 16kg x5
- deadlift, 80kg: 3x3
- swings, 32kg: 5x5
Starting new program this week, getting used to new rhythm
Wednesday:
- pull-ups: (1-2-3)x5
- pistols: (1-2)x5
- press, 18kg: 5x1
Thursday:
- get-ups, 16kg x3
- deadlift, 80kg 3x3
- 2 hand swings, 32kg: 5x6
Friday:
- presses, 18kg: (1-2-3)x5
- pull-ups: (1-2)x5
- pistols: 5x1
As for the first week of program - it wasn't easy at all But, we will see, I am definitely going to repeat that week.
- pull-ups: (1-2-3)x5
- pistols: (1-2)x5
- press, 18kg: 5x1
Thursday:
- get-ups, 16kg x3
- deadlift, 80kg 3x3
- 2 hand swings, 32kg: 5x6
Friday:
- presses, 18kg: (1-2-3)x5
- pull-ups: (1-2)x5
- pistols: 5x1
As for the first week of program - it wasn't easy at all
But, we will see, I am definitely going to repeat that week.
Today's training:
- Original Strength
- get-ups and windmills: 12, 16, 20, 20kg
- goblet squats: 3x5, 20kg
- hanging on the bar (one hand)
- deadlift: 80kg: 3, 85kg: 2, 2, 80kg: 3
- 2hands swing, 32kg: 5x5
- stretching
I didn't sleep well at night (to much things going through my head...), however, today was pretty good training. Feeling much better after it than before!
- Original Strength
- get-ups and windmills: 12, 16, 20, 20kg
- goblet squats: 3x5, 20kg
- hanging on the bar (one hand)
- deadlift: 80kg: 3, 85kg: 2, 2, 80kg: 3
- 2hands swing, 32kg: 5x5
- stretching
I didn't sleep well at night (to much things going through my head...), however, today was pretty good training. Feeling much better after it than before!
Monday:
- pistols: (1-2-3)x5
- presses, 18kg: (1-2)x5
- pull-ups: 5x1
Tuesday (I went light = after chiropractic treatment)
- "Escape Your Fighting Stance"
- variation of get-ups/windmills - playing with mobility, 12kg
- kettlebell deadlift, 48kg: 5x5
Wednesday:
- pull-ups: (1-2-3)x5
- pistols: (1-2)x5
- press, 18kg: 5x1
Thursday:
- "Escape Your Fighting Stance"
- get-ups, 16kg x3
- deadlift, 80kg 3x3
- 2 hand swings, 32kg: 5x5
Friday:
- presses, 18kg: (1-2-3)x5
- pull-ups: (1-2)x5
- pistols: 5x1
Saturday:
- get-ups: 3x12kg
- deadlift, 80kg 3x3
- 2hand swings, 36kg 5x5
- stretching
That week was much better than the previous one
- pistols: (1-2-3)x5
- presses, 18kg: (1-2)x5
- pull-ups: 5x1
Tuesday (I went light = after chiropractic treatment)
- "Escape Your Fighting Stance"
- variation of get-ups/windmills - playing with mobility, 12kg
- kettlebell deadlift, 48kg: 5x5
Wednesday:
- pull-ups: (1-2-3)x5
- pistols: (1-2)x5
- press, 18kg: 5x1
Thursday:
- "Escape Your Fighting Stance"
- get-ups, 16kg x3
- deadlift, 80kg 3x3
- 2 hand swings, 32kg: 5x5
Friday:
- presses, 18kg: (1-2-3)x5
- pull-ups: (1-2)x5
- pistols: 5x1
Saturday:
- get-ups: 3x12kg
- deadlift, 80kg 3x3
- 2hand swings, 36kg 5x5
- stretching
That week was much better than the previous one
Ok, let the second week begin!
Monday:
- pistols: 1-2-3-4, (1-2-3)x4
- presses, 18kg: 1-2-3, (1-2)x4
- pull-ups: 1-2, 1x4
Tuesday:
- "Escape Your Fighting Stance"
- get-ups: 12, 16, 20kg
- deadlift, 85kg: 3x3
- hanging on the bar (one hand)
- 2hand swings, 36kg: 3x10
Wednesday:
- from roller & mobility work (pull-over, windmills, cossacks and goblet squats...)
- pull-ups: 1-2-3-4, (1-2-3)x4
- pistols: 1-2-3, (1-2)x4
- presses, 18kg: 1-2, 1x4
So far so good!
Monday:
- pistols: 1-2-3-4, (1-2-3)x4
- presses, 18kg: 1-2-3, (1-2)x4
- pull-ups: 1-2, 1x4
Tuesday:
- "Escape Your Fighting Stance"
- get-ups: 12, 16, 20kg
- deadlift, 85kg: 3x3
- hanging on the bar (one hand)
- 2hand swings, 36kg: 3x10
Wednesday:
- from roller & mobility work (pull-over, windmills, cossacks and goblet squats...)
- pull-ups: 1-2-3-4, (1-2-3)x4
- pistols: 1-2-3, (1-2)x4
- presses, 18kg: 1-2, 1x4
So far so good!
Today's Easy Strength training:
- mobity work
- get-ups: 12, 16, 20, 20kg
- FSQ, 40kg: 3x3
- DL, 90kg 2x2, 80kg: 2x3
- 2hand swings, 32kg 5x5
- mobity work
- get-ups: 12, 16, 20, 20kg
- FSQ, 40kg: 3x3
- DL, 90kg 2x2, 80kg: 2x3
- 2hand swings, 32kg 5x5
Friday:
- press H, 18kg: 1-2-3-4, (1-2-3)x4
- pull-ups M: 1-2-3, (1-2)x4
- pistols L: 1-2, 1x4
- stretching
- press H, 18kg: 1-2-3-4, (1-2-3)x4
- pull-ups M: 1-2-3, (1-2)x4
- pistols L: 1-2, 1x4
- stretching
Saturday:
- morning recharge
- get-ups: 12, 16, 20, 20kg
- DL: 90kg x2, 87,5kg 2x3
- 2hand swings 6x5: 32kg alternated with 40kg
That was good!
- morning recharge
- get-ups: 12, 16, 20, 20kg
- DL: 90kg x2, 87,5kg 2x3
- 2hand swings 6x5: 32kg alternated with 40kg
That was good!
Not from me = all credit to Fabio! I've got this program from him.
Today's training:
- pistols: (1-2-3-4)x2, (1-2-3)x3
- presses, 18kg: (1-2-3)x2, (1-2)x3
- pull-ups: (1-2)x2, 1x3
- pistols: (1-2-3-4)x2, (1-2-3)x3
- presses, 18kg: (1-2-3)x2, (1-2)x3
- pull-ups: (1-2)x2, 1x3
Tuesday:
- "Escape Your Fighting Stance"
- get-ups, 12kg x3
- deadlift, 80kg 3x3
- 2 hand swings, 32kg: 5x5
Wednesday:
- pull-ups H: 1-2-3-4, (1-2-3)x4 -> I didn't feel like adding any reps to pull-ups today ;-)
- pistol M: (1-2-3)x2, (1-2)x3
- press L, 18kg: (1-2)x2, 1, 1, 1
- "Escape Your Fighting Stance"
- get-ups, 12kg x3
- deadlift, 80kg 3x3
- 2 hand swings, 32kg: 5x5
Wednesday:
- pull-ups H: 1-2-3-4, (1-2-3)x4 -> I didn't feel like adding any reps to pull-ups today ;-)
- pistol M: (1-2-3)x2, (1-2)x3
- press L, 18kg: (1-2)x2, 1, 1, 1
Thursday:
- "Escape Your Fighting Stance"
- get-up: 12, 16, 16kg
- DL, 80kg: 3x3
Enough for today, I am pretty tired.
Friday:
- press H, 18kg: (1-2-3-4)x2, (1-2-3)x3 -> trying to apply "virtual see-saw press" technique from @Pavel Macek
- pull-ups M: 1-2-3, (1-2)x4
- pistols L: (1-2)x2, 1, 1, 1
- stretching
Not soo bad for Friday!
- "Escape Your Fighting Stance"
- get-up: 12, 16, 16kg
- DL, 80kg: 3x3
Enough for today, I am pretty tired.
Friday:
- press H, 18kg: (1-2-3-4)x2, (1-2-3)x3 -> trying to apply "virtual see-saw press" technique from @Pavel Macek
- pull-ups M: 1-2-3, (1-2)x4
- pistols L: (1-2)x2, 1, 1, 1
- stretching
Not soo bad for Friday!
I am thinking of changing the name to "pull press". Article and video tutorial in the works!
@Pavel Macek: "Pull- press" - fine! Important thing is, that it works!