Lady Strong!

Discussion in 'Training Logs' started by Justyna Mackova, Jan 1, 2017.

  1. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Friday, early morning training:

    - mobility drills
    - presses, 18kg: (1-2-3)x5
    - pull-ups: (1-2-3)x5
    - FSQ, 30kg: 5x5 - working on technique
    - stretching for hips

    Feeling good today!
     
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  2. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Monday's training:

    - "Escape Your Fighting Stance"
    - presses M, 18kg: (1-2)x5
    - pull-ups L: (1-2)x5
    - FSQ: 32,5kg: 5x5
     
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  3. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Tuesday:

    - 1HS, 16kg, 10x10
    - get-ups: 16, 20, 20, 24, 24kg
    - stretching

     
  4. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Wednesday: day off

    Thursday:

    - testing 1RM for FSQ: 55kg
    - pull-ups H: (1-2-3-4)x5
    - presses L, 18kg: 1, 1, 1, 1, 1
     
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  5. mikerobinson

    mikerobinson Double-Digit Post Count

    May I ask, why did you choose the front squat over the traditional back squat? Are there benefits it brings over the back squat?

    Thanks!
     
  6. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    @mikerobinson: I would like to come back to pistol squats soon, so front squat, in my opinion, will have a better carryover to it than back squat. But we will see after a few weeks od front squatting :)
     
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  7. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Friday:

    - presses H, 18kg: 1-2-3-4, (1-2-3)x4
    - pull-ups M: (1-2-3)x3
    - 1HS, 16kg: 10x10.

    That's enough for today, I am pretty tired, but I have a good feeling after practice.

    It took me 2 weeks to come back to training (the place I was before), after 2 weeks of no training at all. It seems as a fair deal to me :)

    Have a nice weekend!

    SF.jpg
     
  8. mikerobinson

    mikerobinson Double-Digit Post Count

    Thanks. Pistol squats because you like the mobility too?

    Would you be willing to summarise your current weekly program. I like the consistency and simplicity that you and your husband both have, and it works.
     
  9. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    @mikerobinson: Thank you! I don't mind staying with the same program for longer periods = simplicity and routine works pretty good for me :)

    I would love to be ready for Iron Maiden Challenge one day, so that's the reason why pistols. However, it's a LONG way to go and I am at the beginning.

    My weekly schedule is:

    - pull-ups & presses: 3 times a week (light/medium/heavy) - credit to Fabio for the blueprint
    - mobility, get-ups, swings/snatches and front squats: 2 times a week

    I am training 4-5 times. I am trying to listen to my body = sometimes I am pushing it a little more than usual, sometimes I skip practice to give my body time for recovery.
     
  10. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Last weekend: active, in the Alps.

    Monday & Tuesday: not feeling well...

    Wednesday:

    - "Escape Your Fighting Stance"
    - pull-ups: (1-2)x5
    - press, 18kg: (1-2)x3

    Thursday:

    - pull-ups: (1-2-3)x5
    - press, 18kg: 1, 1, 1, 1, 1

    Friday:

    - "only" press, 18kg: (1-2-3)x5 - tired

    Saturday:

    - mobility recharge
    - pull-ups: (1-2-3-4)x5
    - 1HS, 16kg: 10x10
    - get-ups: 16kg x5

    Feeling tired all week. I have been successfully ignoring signals from the body and here it comes. Sunday morning I woke up sick => staying in the bed for 3days right now. Tomorrow, hopefully, I will be able to move a little.

    alpy_12.jpg
     
  11. ShawnM

    ShawnM More than 2500 posts

    I hope you are feeling better soon.
     
  12. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    @ShawnM: thank you! I am feeling better right now = not "good" yet, but "better" is good enough ;-)
     
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  13. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Wednesday afternoon:

    - "Escape Your Fighting Stance" and other mobility drills
    - pull-ups: (1-2-2)x5
    - press, 18kg: (1-2)x5

    Light session, but feels heavy.

    Today's practice:

    - get-ups: 18, 22, 22, 22, 22kg
    - stretching

    Not feeling ready for swings yet.

    "Funny" thing, I realized, that the moment you stop moving, your mind starts to function in a complete different way... more pessimistic, I would say. Another good reason to practice regularly!

    kettlebell.jpg

    "From FuTr (our ladies gym) with L❤️VE" :)
     
  14. Michael Scott

    Michael Scott Quadruple-Digit Post Count

    @Justyna Mackova ya gotta listen to your body. Like a wise man @The Nail says, sometimes you have to brake for the curves.....
     
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  15. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Today's practice:

    - mobility drills
    - pull-ups: (1-2-3)x5
    - presses, 18kg: (1-2-3)x5

    Better than on Wednesday, but enough for today (@Michael Scott: I am learning to listen to my body :)
     
  16. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Weekend: visiting a friend in Berlin ( = no training at all)

    berlin.jpg

    Monday:

    - " Escape Your Fighting Stance"
    - pull-ups L: (1-2)x5
    - press M, 18kg: (1-2)x5
    - back squat, technique, 30kg: 5x5

    P.S. : @mikerobinson: you asked me about front squat last time... and it seems that I am going to switch to back squat instead (Fabio suggested it to me, so we can use more weight :-D.)

    Tuesday, in the morning:

    - 1HS, 16kg: 10x10
    - get-ups, 20kg x5

    Tuesday, in the afternoon: yoga classes

    Wednesday:

    - pull-ups H: (1-2-3-4)x2, (1-2-3)x3
    - press, 18kg: 1, 1, 1, 1, 1
    - light stretching
     
  17. elli

    elli More than 2500 posts

    Hi there :)
    @ShawnM directed me to your log - it is very inspirational!
    Just wanted to tell you (y)
     
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  18. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Hello @elli, thank you for kind words! It encourages me to continue what I am doing.

    @ShawnM thanks for credit! ;-)
     
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  19. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Thursday:

    - 1HS, 16kg: 10x10
    - press L, 18kg: 1, 1, 1, 1, 1
    - back squat (technique practice)

    BSQ2.jpg

    Friday:


    - presses, H: (1-2-3-4)x2, (1-2-3)x3
    - pull-ups M: (1-2-3)x5

    I am dead tired.
     
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  20. Justyna Mackova

    Justyna Mackova More than 300 posts Team Leader Certified Instructor Elite Certified Instructor

    Saturday:

    - mobility drills
    - get-ups: 18, 22, 24, 24, 24kg
    - back squat -> technique (again)

    Much better training (and energy level) than yesterday.

     
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