Lady Strong!

Justyna Mackova

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

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

Saturday: 15km in Krkonoše (the Giant Mountains - but it's not "giant" at all ;-)

sniezka2.jpg

Sunday:

- mobility drills
- presses, H, 18kg: 1-2-3-4-5, (1-2-3-4)x4
- pull-ups M: (1-2-3-4)x3, (1-2-3)x2

Not easy training at all... both pull-ups and presses are heavy. After training: massage.
 

Justyna Mackova

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

Tuesday afternoon:

- Super Joints
- presses M, 18kg: 1-2-3-4, (1-2-3)x4
- pull-ups L: (1-2-3)x3, (1-2)x2

Wednesday:

- mobility drills
- get-ups: 5x16kg
- stretching
 

Justyna Mackova

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

- mobility drills
- pull-ups H: 1-2-3-4-5, 1-2-3-4-4*, 1-2-3-4-4*, 1-2-3-4-3*, 1-2-3-4 (*= supposed to be 5 reps). 66 reps total instead of 70...=> next time!
- presses L, 18kg: 1-2-3, (1-2)x4

Friday: "Christmas party" with ladies from our gym

christmas_party.jpg

Saturday: rest day

Sunday:


- pull-ups M: (1-2-3-4)x5
- get-ups and windmills: 16kgx3
- press H: (1-2-3-4-5)x2, (1-2-3-4)x3

Good training!

Surpassingly presses were better after pull-ups...I was usually doing it in the opposite order (first heavy presses, then medium pull-ups).
 

Justyna Mackova

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

Tuesday:


- mobility drills
- get-ups with 16kg x3
- presses M, 18kg: (1-2-3-4)x2, (1-2-3)x3
- pull-ups L: (1-2-3)x5


Wednesday: rest

Thursday:

- pull-ups H: (1-2-3-4-5)x4, 1-2-3-4-4 (an extra reps, supposed to be 5), and final: 5 = 79 reps total (the last 5 reps on the video below)
- presses L, 18kg: (1-2-3)x2, (1-2)x3

 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Friday - Monday: rest.

I felt pain in left forearm after Thursday training... muscle strain, I suppose. I am not happy because of it (I wanna test my pull-ups this week), but it is, what it is.

Tuesday:

- Super- Joints, mobility drills
- pull-ups, light (just checking what it will do with my forearm): (1-2-3-4)x3
- presses, 12kg: 5x5
- stretching

Thursday:

- Super Joints
- "Escape Your Fighting Stance"
- presses, 12kg: 5x5
- bodyweight pull-ups: 6 reps, with added weight (5kg): 3 reps. My actual bodyweight: 60kg (hmm, I've gained some weight, no surprise, that I feel "heavy" while hanging on the bar... :-D).

Honestly - I had better results a year ago, but good thing is that forearm is in better condition. I will take it easy till the end of the year and start my pull-ups and presses journey on January (probably with different program).

 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Last 3 weeks: OFF = complete restart of the system. I had an inflammation of the tendons in the left forearm. Right now it looks like I can load it… starting slowly.

My plan for next few weeks is:
  • to move
  • move often
  • play & enjoy the movement
  • feel good in my body
  • Whole 30 - I am in the middle of it, I gotta say that I have more energy and “a clear mind” without carbs.
kettle2.jpg
 
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Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
My training sessions - last few days:

Sunday: jogging, 8km

Tuesday:
  • Original Strength
  • get-ups and windmills: 12kg x5
  • Goblet squat: 12kg 5x5
  • Pull-ups: 10x3 reps
  • 1HS, 12kg: 10x10
Thursday (today):
  • Super- Joints & mobility drills
  • get-ups: 16kg x5
  • push-ups: 6x5
  • Deadlift: 50kg 5x5
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Friday:
  • just mobility drills and pull-ups: 8x5

Monday:
  • Super-Joints
  • get-ups: 16, 16, 20, 20, 20kg
  • pull-ups: 8x5

Tuesday:
  • "Escape Your Fighting Stance"
  • (goblet squat 16 kg x 5 + push ups x5 reps) x5
  • deadlift: 60kg 5x5
  • stretching
I haven't been lifting (= barbell deadlift) for probably a year or more... that feels really good!

deadlift-sf.jpg
 
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Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Wednesday: only mobility drills and foam rolling = I am pretty sore after yesterday's deadlifts :)

Thursday (early morning session):

  • Super-Joints
  • mobility: halo, arm bars, goblet squats, windmills...
  • 1HS: 16kg 10x10
  • get-ups: 16kg x5
  • pull-ups: 10x 3reps
Just after morning classes I am going to Poland to visit my good friend. Not sure if I will be able to find some gym there, but at least I can do push-ups - that for sure!

Enjoy your weekend!
 
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Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Weekend: 25 pull-ups (total) and 25 push-ups total :)


Tuesday:
  • Super Joints, mobility drills
  • Fighters pull-ups Day 1: 5-4-3-2-1
  • Press 12kg (L+P) : 5x5
  • FSQ 12kg: 5x5

Wednesday:
  • Fighters Pull-ups, Day 2: 5-4-3-2-2
  • get-ups: 16, 20, 20, 20, 20kg
  • DL: 60 kg 5x5

Thursday:
  • Mobility drills
  • Fighters Pull-ups, Day 3: 5-4-3-3-2

Coming back to shape. Last days of Whole 30 in front of me.
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Today's training:
  • Super-Joints
  • Fighters Pull-ups, Day 4: 5-4-4-3-2
  • overhead squat with a dowel: 5x5
  • MP with barbell (only with a bar): 5x5
  • double kettlebell front squats 2x12: 5x5
That was a really nice training session! I would say enjoyable :)

 
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Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Saturday:
  • Fighter's Pull-ups Day 5: 5-5-4-3-2
  • get-ups: 16, 16, 20, 20, 20kg
Sunday:
  • jogging, 6km
  • Fighter's Pull-ups, Day 6: day off

Monday:
  • mobility drills
  • Fighter's Pull-ups Day 7: 6-5-4-3-2
  • playing with double kettlebells (2x12kg): double cleans, push presses, swings - 5 rounds
 

Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Tuesday:
  • mobility: arm bars, halos, windmills, goblet squats, Jefferson Curls...
  • Fighter's Pull-ups Day 8: 6-5-4-3-3
  • get-ups: 16, 20, 20kg
  • deadlift x 5 reps: 60, 60, 65, 65, 65kg

I have officially finished Whole 30 today. I gotta say, that it wasn't my first or second Whole30... but this one was definitely the most challenging. I am glad that I was able to stay on track, despite traveling and some emotional distress (normally I would eat a lot of chocolate :).

I know that Whole 30 is not for everybody, but it definitely works for me. I shredded some body fat after winter (however that wasn't the reason I gone through it), and the most important thing = I am feeling good (and healthy!) in my body.

whole30.jpg
 
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Justyna Mackova

More than 300 posts
Team Leader Certified Instructor
Elite Certified Instructor
Wednesday (last week):
  • just Fighter's Pull-ups Day 9: 6-5-4-4-3

Thursday (day outside of the gym, breathing fresh air)
  • Fighter's Pull-ups Day 10: 6-5-5-4-3
Friday:
  • mobility drills
  • Fighter's Pull-ups, Day 11: 6-6-5-4-3 (not so easy)
  • overhead squat with the dowel 5x5
  • get-ups: 16kg x5
  • front squat with bar (20kg): 5x5
  • military press with a bar (20kg): 5x5
  • in the evening: massage

Weekend: off, jogging on Sunday morning

foto2.jpg
 
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