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Lady Strong!

Saturday: rest day, well deserved.

Sunday: morning jogging, after it:
  • mobility drills
  • get-ups: 16kg x5
  • deadlift: 60x5, 65x5, 70 kg 3x3
Afternoon: "upside down" picknic with ladies from our gym. We practice headstand and had some fun on pull-ups bar.

pickic.jpg

picnic2.JPG
 
Monday: rest day, I am really tired.

Tuesday:
  • mobility drills
  • pull-up s: 10x2 reps
  • presses, 12kg 5x5
Wednesday:
  • get-ups: 16, 20, 22, 22, 24kg
  • FSQ: 35kg x5, 37,5kg x5, 40kg 3x5
  • DL, 60X5, 65x5, 70kg 3x5
  • stretching


Good training sessions.

Thursday:
  • presses, 14kg 5x5
  • FSQ 14kg 3x5
  • pull-ups (with assistance): 8x5
  • headstand, hanging leg raises - practice
 
Monday afternoon:
  • daily mobility
  • pull-ups: (1-2-3)x5
  • presses, 12kg: 7x5reps
  • FSQ with kettlebell: 12kg 2x5, 16kg 2x16kg
  • snatches,12kg, 5min (6reps/30sec)
Tuesday:
  • get-ups: 16, 20, 20, 20, 20kg
  • FSQ, 35kg 5x5
  • DL 60kg 3x5reps
  • leg raises, 5x3 reps plus headstand
I am feeling tired and it's sunny day outside... so I called it a day.
 
Wednesday:
  • pull-ups: (1-2-3-4-5)x3 = singles and doubles bodyweight, the rest with a light assistance. My left shoulder is better, but still I am not able to do a bridge without pain
  • presses, 12kg x5, 14kg 2x5, 16kg: 3x3
  • FSQ, 16kg 3x5
 
Friday:
  • get-ups: 16, 16, 20, 20, 20kg
  • FSQ: 40 kg 3x5
After training: physiotherapy. I decided to put my health at first place = to completely heal and strengthen my left arm. Next few weeks I will continue with physiotherapy, massage and of course - training, but modified (horizontal rows and presses instead of vertical).

Saturday: I didn't feel well, actually I had a fever after physiotherapy session. Evening: massage.

Sunday (feeling better):
  • mobility & rehab exercices
  • incline presses
  • horizontal row & active negative in pull-ups
 
I hope your shoulder heals up! I know how frustrating shoulder injuries can be when trying to train. Best wishes for a speedy recovery!

Justyna Mackova said:
After training: physiotherapy. I decided to put my health at first place = to completely heal and strengthen my left arm. Next few weeks I will continue with physiotherapy, massage and of course - training, but modified (horizontal rows and presses instead of vertical).
Click to expand...
 
Tuesday:
  • mobility & rehab
  • incline presses, 2x12kg: 6/6
  • horizontal TRX rows: 6/6
  • FSQ: 35kg 5/3
Wednesday:
  • physiotherapy (1hour) - I don't feel good afterward (again), but - it's the way my body respond to it, so I am Ok with that.
Thursday:
  • rehab exrecices
  • incline presses, 2x12kg: 5/5
  • rows with barbell 30kg: 5/5
  • horizontal TRX rows: 5/5
  • negative pull-ups - just a few
Friday:
  • rehab - honestly it's taking my at least 30 minutes every day, but I believe, it's a kind of "investment" in my body and health generally
  • get-ups: 16, 16, 16kg
  • FSQ: 35kg 3/5
  • DL: 60kg 5/2, 70kg 3/3
Everything seems heavy today. But it "is what it is". How many kilos you have on the bar isn't the most important thing in the life.

foto.jpg
 
Friday:
  • mobility + rehab
  • get-ups: 16, 16, 16, 20, 20kg
  • FSQ: 35kg 5/3
  • DL: 70kg 7/3
  • TRX rows 5/5
  • incline presses, 10kg: 8/6
  • negative pull-ups
  • stretching
  • after it: massage
Long training session (it took me 3hours), but definitely I felt better after it.



Saturday: rest day.

Mood & feelings: tired, sad & sentimental... In reality it means sleeping a lot, washing & cleaning, watching movie, going for a walk.

j.jpg
 
Last edited:
Sunday:
  • get-ups: 16, 20, 20, 22, 22kg
  • SLDL: 20kg 5/3
  • chin-ups (just checking if I am still able to do it...): 5, 3, 5
  • rehab exercice
Evening: jogging



Monday: (my butt is super sore after yesterday's single leg deadlifts plus jogging ?)
  • foam rolling plus Super-Joints
  • rehab
  • incline presses: 8kg 8/6
  • rows: 25kg 5/5
  • FSQ: 30kg 5/2, 35kg 5/3
  • stretching
foto.jpg
 
Tuesday: totally K.O., without any training

Wednesday: physiotheraphy in the morning

Afternoon:
  • movement prep
  • DL: 70kg 5/3
  • incline presses: 10kg 5/5
  • rows: 25kg 5/5
  • chin-ups: 2/5
Thursday: off

Friday:
  • mobility & rehab drills
  • just playing easy with 16kg: one hand swings, some cleans, push presses, get-ups... etc.
 
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