Lady Strong!

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Thursday:

- pistols M/H: (1-2-3-4)x2, (1-2-3)x3

Friday morning:

- foam rolling, Super-Joints, mobility drills
- presses, H, 18kg: (1-2-3-4)x5 = almost 3 hours of pressing, it was heavy today!

Afternoon:
- pull-ups M: 1-2-3-4, (1-2-3)x4
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Saturday:

- pistols L: (1-2)x5
- get-ups: 16, 20, 20, 20kg
- DL: 75kg x3, 80kg 2x2, 75kg x3
- hanging on the bar (one hand)
- stretching

I felt good during training session, but few hours later I was really tired (strange thing to me). Honestly - I have been sleeping almost all weekend.

Monday: (week 12 of the program):

- pistols H: 1-2-3-4-5, (1-2-3-4)x4 - that was a challenge
- presses, M, 18kg: (1-2-3)x5 - that was "heavy" session at the begging of the program ;-)
- pull-ups: (1-2-3)x2, (1-2)x3

I split train session in two. Together it took me about 4 long hours. Yeah, the volume is going up...and my energy level is going down. Feeling drained.

Tuesday:

- get-ups: 16, 16, 16, 20, 20kg
- 2H swings, 28kg 5x5

Not feeling well, I am going to rest today.
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Wednesday, morning:

- mobility series: arm-bar, goblet squat, windmill, Jefferson Curl, etc.
- pull-ups H: (1-2-3-4-5)x3, (1-2-3-4)x2
- presses, L, 18kg: (1-2)x5

Afternoon:
- pistols M: (1-2-3)x5

Thursday:

- Super-Joints
- get-ups: 16, 20, 20kg
- DL: 80kg x2, 85kg x2, 80kg 2x3
- 2H swings, 32kg: 5x6

Short training, but good.
 

Jak Nieuwenhuis

Quadruple-Digit Post Count
Wednesday, morning:

- mobility series: arm-bar, goblet squat, windmill, Jefferson Curl, etc.
- pull-ups H: (1-2-3-4-5)x3, (1-2-3-4)x2
- presses, L, 18kg: (1-2)x5

Afternoon:
- pistols M: (1-2-3)x5

Thursday:

- Super-Joints
- get-ups: 16, 20, 20kg
- DL: 80kg x2, 85kg x2, 80kg 2x3
- 2H swings, 32kg: 5x6

Short training, but good.
how long have you been splitting up your training into morning/afternoon? I love doing that when I'm short on time / energy
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
@Jak Nieuwenhuis: I am doing this for pretty long time. Works perfect for me!

I am doing this mostly because of recovery (or "energy", like you wrote) = I can do much more work during day when splitting (especially with high in volume programs).
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Friday:

- presses, H, 18kg: 1-2-3-4-5 (5 reps for the first time!), (1-2-3-4)x4
- pull-ups M: (1-2-3-4)x2, (1-2-3)x3
- pistols L: (1-2)x5
- stretching

Saturday:

- get-ups: 16, 20, 20, 20kg
- DL, 75kg 3x3
- 2H swings, 32kg: 5x5
- one hand hang as a rest ;-)

 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Monday (afternoon):

- pistols H: (1-2-3-4-5)x2, (1-2-3-4)x3
- press M, 18kg: 1-2-3-4, (1-2-3)x4
- pull-ups L: (1-2-3)x3, (1-2)x2

Long training with a lot of coffee.

Tuesday: off, I need it.

Wednesday:

- mobility for shoulders
- pull-ups H: (1-2-3-4-5)x3, 1-2-3-4-4 (supossed to be "5", so - next time!), 1-2-3-4
- pistols M: 1-2-3-4, (1-2-3)x4
- press, L, 18kg: 1-2-3, (1-2)x4

After training - well deserved massage!
 

Jak Nieuwenhuis

Quadruple-Digit Post Count
Monday (afternoon):

- pistols H: (1-2-3-4-5)x2, (1-2-3-4)x3
- press M, 18kg: 1-2-3-4, (1-2-3)x4
- pull-ups L: (1-2-3)x3, (1-2)x2

Long training with a lot of coffee.

Tuesday: off, I need it.

Wednesday:

- mobility for shoulders
- pull-ups H: (1-2-3-4-5)x3, 1-2-3-4-4 (supossed to be "5", so - next time!), 1-2-3-4
- pistols M: 1-2-3-4, (1-2-3)x4
- press, L, 18kg: 1-2-3, (1-2)x4

After training - well deserved massage!
excuse me if I missed this in another message.. but are you training specifically for the iron maiden challenge?
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Thursday:

- get-ups: 16, 20, 24, 20, 20kg
- DL: 80kg x2, 75kg: 3, 3, 2

Friday:

- presses, H, 18kg: (1-2-3-4-5)x2, (1-2-3-4)x3

That was hard, I decided to leave the rest of the training session for tomorrow

Saturday:

- mobility work: arm-bar, Brettzel, tactical frog, hip flexor stretch, windmills, Jefferson Curl... etc.
- pull-ups M: (1-2-3-4)x3, (1-2-3)x2
- pistols L: 1-2-3, (1-2)x4

Tomorrow: rest!
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Monday:

- pistols H: (1-2-3-4-5)x3, (1-2-3-4)x2
- press M, 18kg: (1-2-3-4)x2, (1-2-3)x3
- pull-ups L: (1-2-3)x4, 1-2

 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Thank you @Claire! Cool, this is pretty good, long term goal in my opinion, so - enjoy the journey and making progress! :)
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Tuesday: off, only foam rolling and mobility (I am sore as hell!)

Wednesday:

- pull-ups H: (1-2-3-4-5)x5
- presses L, 18kg: (1-2-3)x2, (1-2)x3

I left pistols for tomorrow.
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Thursday:

- mobility = "Escape Your Fighting Stance" plus windmills, Jefferson Curls
- pistols M: (1-2-3-4)x2, (1-2-3)x3

Friday:

- press H, 18kg: (1-2-3-4-5)x3, (1-2-3-4)x2
- pull-ups M: (1-2-3-4)x3, (1-2-3)x2

Saturday:

- get-ups: 16, 20, 20, 20
- DL: 80kg x3, 85kg x2, 87,5kg x2, 82,5kg x3
- 2H swings, 28kg: 5x10
- massage and rest!
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Monday:

- pistols H: (1-2-3-4-5)x4, 1-2-3-4
- press M, 18kg: (1-2-3-4)x3, (1-2-3)x2
- pull-ups L: (1-2-3)x3 - I cut 2 ladders = I am gonna test the pull ups on. Wednesday

Tuesday: off, only foam rolling, very light mobility session

Wednesday:

- pull-ups test:

1RM = 14kg (a little struggling there, could be nicer). Last time (4 months ago) it was 10kg
5RM = with 4kg added ( -> this will be my number/weight for next cycle of pull-ups)

Happy with results! Slowly getting stronger.


- press H: (1-2-3-4-5)x4, 1-2-3-4 - yes, that was heavy indeed after testing pull-ups, but I will be traveling this week, so that was the only way to get my heavy day done this week...

- pistols L: (1-2-3)x3, (1-2)x2

Tomorrow: rest/ traveling
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Friday:

- pull-ups M: (1-2-3-4)x5
- presses L: (1-2-3)x4, 1-2-2

Weekend: active -> High Tatras in Poland

tatry.jpg

Monday, Tuesday: rest and traveling (I had planned to train but I was worn out)

Wednesday:

- "Escape Your Fighting Stance"
- presses L, 18kg: (1-2-3)x5
- pull-ups L: (1-2-3)x5
- stretching
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Thursday:

- foam rolling, mobility
- get-ups: 12, 16, 16, 20, 20kg
- pistols: (1-2-3)x5

Friday:

- presses H, 18kg : (1-2-3-4-5)x5 - finally! :-D
- pull-ups: (1-2-3-4)x3, (1-2-3)x2

Saturday:

- foam rolling, "Escape Your Fighting Stance"
- pistols: (1-2-3-4-5)x3

At weekend we had "kettlebeer", meeting with our students outside of the gym: training together, talking, drinking and having fun. On video: with my best friend and our instructor Bety.


Monday:

- foam rolling, Super-Joints
- presses, super very light, 18kg: (1-2-3)x3

Tomorrow I am going to have a rest day and test my presses at Wednesday.
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Today's press testing (current bodyweight: 57,5kg):

- 22kg: P= 1RM (the same as the last time)
- 20kg: P= 3RM, L= 2RM (new PR)
- 19,25kg (18kg plus 1,25 plate): P= 5RM, L= 4RM


Yes, I will have to wait longer for 24kg :) But - I feel stronger in presses, have better technique and my left hand is much better/stronger than it used to be... happy for that!


I had wanted to test a pistol for 1RM today as well but my legs shut down after pressing. I tested only 5RM = 4kg (it's maximum for my left leg...).

Going for holiday tomorrow, after that I will restart the cycle with new 5RM (pull-ups and pistols: 4kg, presses: 19kg).
 

Jak Nieuwenhuis

Quadruple-Digit Post Count
Today's press testing (current bodyweight: 57,5kg):

- 22kg: P= 1RM (the same as the last time)
- 20kg: P= 3RM, L= 2RM (new PR)
- 19,25kg (18kg plus 1,25 plate): P= 5RM, L= 4RM


Yes, I will have to wait longer for 24kg :) But - I feel stronger in presses, have better technique and my left hand is much better/stronger than it used to be... happy for that!


I had wanted to test a pistol for 1RM today as well but my legs shut down after pressing. I tested only 5RM = 4kg (it's maximum for my left leg...).

Going for holiday tomorrow, after that I will restart the cycle with new 5RM (pull-ups and pistols: 4kg, presses: 19kg).
20kg was looking pretty easy!
 
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