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Lady Strong!

Saturday: on fresh air, moving a bit (15km)

Sat.jpg

Monday:
  • 2HS, 16kg: 10x10 (first swings after covid)
  • goblet, 16kg: 5x5
  • few SLDL and kettlebell DL
  • stretching
Tuesday:
  • mobility drills
  • get-ups: 12, 16, 16, 16, 12kg
  • pull ups (with assistance): 5x5
  • presses, 12kg: 5x5 (L+P) - shoulder is better, far away from perfect, but working on it
Tue.jpg
 
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Training sessions last week:

Monday
  • Mobility drills
  • Get-ups: 12kg x5
  • Chin-ups: 3/6 sets
  • SLDL, 2x5, 12kg
  • 2HS: 10 x10 16/20 (alternating it every round, one set with 16, another one with 20, next one with 16 …etc)
  • Goblet 16kg 5x5

Wednesday
  • Get-ups: 12, 12, 16, 16, 16kg
  • Chin-ups: 3/6sets
  • 2HS: 10x10 with 20kg
  • Goblet: 16, 20, 16, 20, 16kg

Friday
  • Movement prep
  • Get-ups: 12, 16, 16, 16, 16
  • 2HS: 10x10 with 20/24 (= 20, 24, 20, 24, 20, 24, 20, 24, 20, 24)
  • Goblet: 16, 20, 24, 20, 16kg

Sunday (instead of tomorrow training)
  • Morning recharge
  • Chin-ups: 3reps/6 sets
  • Get-ups: 12, 16, 12, 16, 16
  • SLDL: 5reps/ 3 sets, 12kg
  • 2HS: 10x10 with 24
  • Goblet squat: 20, 24, 20, 24, 20kg
  • Stretching
My energy level is still low, but I am working on my sleep and diet to lift it up a bit. What works for me in training last few days: keep it simple! As simple as it can be....= get ups, chin-ups, swings & squats.

 
Last two week: shoulder rehab (mostly working on releasing tension in lats...).

This week, Monday:
  • get-ups: 16kg x5
  • pull-ups (with assistance): 5x5
  • presses, 10kg 5x5
  • SLDL, 12kg 3x5
  • goblet, 16kg 5x5
  • 2HS, 20kg 10x10
  • stretching
Wednesday:
  • get-ups: 12, 12, 12, 16, 16kg
  • chin-ups (with assistance): 6x3 reps
  • presses, 12kg 6x3 reps
  • goblet: 16kg x5
  • 1HS, 16kg 10x10
  • headstand
  • deadlift 50kg 5x5
I just wanna say that it's so great to move without pain again. I believe it will stay that way! :)

gym.jpg
 
Friday:
  • movement prep (arm-bar, Jefferson curl, windmills, bent presses...) + rehab drills
  • get-ups: 16kg x5
  • presses, 12kg 5x5
  • snatch, 12kg 5+5, 7 rounds
  • kb front squat, (12 +12) 5x5
  • kb sumo deadlift (20+20) 3x5
  • handstand
  • stretching
Finally good training! As it used to be :)
 
Long time no see. Last month I am finally back in regular training (after 5 months of health issues).

Training's sessions, last week

Monday:
  • FSQ: 32,5kg 5x5
  • DL: 70kg 5x3 reps
  • barbell glute bridge: 70kg 3x5 reps
  • 1HS: 16kg 6x10, 20kg 4x10
Tuesday:
  • get-ups: 16, 20, 20, 20, 20kg
  • pull-ups: (1-2-3)x5
  • (barbell) military press: 22,5kg 5x5
Thursday:
  • FSQ: 30kg 5x5
  • get-ups: 16, 20, 16, 20, 16kg
  • (barbell) military press 20kg 5x5
  • pull-ups/chin-ups: (1-2-3-4)x2, (1-2-3)x2
Friday:
  • DL: 70kg 3x5 reps
  • barbell glute bridge: 70kg 3x5 reps
  • 2HS, 20kg 10x10
Weekend: rest.

 
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This week, Monday:
  • get-ups: 16kg x5
  • (kettlebell) military press, 12kg 5x5
  • pull-ups: (1-2-3)x5 - triples with assistance
  • kettlebell front squat: 16kg 3x5 reps
  • 1HS, 16kg 10x10
Tuesday:
  • FSQ: 35kg 5x5
  • DL: 70kg 3x5 reps
  • barbell glute bridge: 70kg 3x5 reps
Thursday:
  • pull-ups: (1-2-3)x5
  • kettlebell military press: 14kg 5x5
  • get-ups: 16kg x5
  • 2HS: 20kg 10x10
Friday:
  • FSQ: 35kg 5x5
  • DL: 70kg 2x5, 75kg 1x5
  • barbell glute bridge: 75kg 3x5 reps
  • stretching
Have a great weekend!

ju_9.jpg
 
Monday:
  • movement prep
  • get-ups: 12, 14, 16, 18, 20kg
  • pull-ups: (1-2-3)x3 + 4x3 reps (chin-ups)
  • press (just a bar): 20kg 5x5
  • SLDL, 16kg 3x5 reps
Wednesday:
  • get-ups: 16kg x5
  • pull-ups: (1-2-3) + 5x5 (with assistance)
  • FSQ: 30kg 5x5
  • Kb presses: 14kg 5x5
  • 1HS, 16kg: 10x10
Friday:
  • mobility drills
  • get-ups: 16, 18, 20, 22, 22kg (happy with that!)
  • pull-ups: (1-2-3-4)x5 (even more happy :))
  • barbell press: 22,5 kg 2x5 reps, 25kg 3x5 reps
Saturday:
  • FSQ: 35kg 5x5
  • DL: 70kg 3x5 reps
  • barbell glute bridge: 70kg 3x5 reps
  • 2HS, 20kg: 5x20 reps
  • stretching
I wasn't feel strong at the beginning of week... but the end of week was better. Trying to listen to my body.

gym_3.jpg
 
3 weeks ago, weekend: Teacher of Strength Meeting (and workshop with Fabio & Pavel) in Vicenza, after very long time... pretty intense 3 days :)

IMG_SF.jpg

Tuesday:
  • pull-ups: (1-2-3-4)x5
  • get-ups: 20kg x5
  • press, 14kg: (2-4-6)x2, 16kg: 2-4-6
Thursday:
  • FSQ, 30kg 3x3
  • DL 60kg 3x3
  • pull-ups: 7x2 reps
Friday:
  • get-ups: 16, 20, 20, 22, 22kg
  • FSQ: 35kg 2x5reps, 40kg 3x5 reps
  • DL: 70kg 3x5 reps
  • glute bridge, 70kg 3x5
Saturday:
  • pull-ups: 1-2-3-4-5-6, (1-2-3)x4
 
Summer mode: activated! ⛰

I was some time off from gym (yes, in the mountains). During summer I prefer to be outside as much as possible and to challenge my body in different way than in the gym (at least I know if my training brings results).

Few photos below! (I know, it doesn't look like summer :).

monte_rosa_1.jpg
monte_rosa.jpg
Monte_rosa_5.jpg
 
I have 3 training sessions behind me (so far), mostly some mobility drills, get-ups, pull-ups, presses, deadlift and... squats of course!
Honestly... it's really not easy to stay in (the best) shape being here on & off .

 
Long time no see... I went to Island at the begging of September and broke my little toe the very first day of hiking. Walking 70km with it, so... it took me good 2 months to have a "healthy & ready to lift" feet again... Yeah, so small and so annoying :).

I am back in regular training last 3 weeks, would love to train on S&S. My get-ups are much better than my swings right now (I haven't been swinging for long time, but I have been doing partial get-ups). Training 4 times a week, Monday, Tuesday, Thursday and Friday.

Last week:

Monday (5.12.) :
  • 2HS, 20kg and 24kg (alternating it every round): 10x10
  • get-ups: 20, 24, 24, 24, 20kg
Tuesday (6.12.):
  • 1HS, 16kg: 10x10
  • get-ups: 20, 24, 24, 24, 20kg
  • few pull-ups
Thursday (7.12.) I needed a. light day:
  • 1HS, 16kg: 10x10
  • get-ups: 20, 20, 20, 20, 20kg
  • stretching
Friday (8.12.):
  • 2HS: x10: 20, 24, 20, 24, 20, 24, 24, 24, 24, 24kg
  • get-ups: 20, 24, 24, 24, 24, 24kg
  • FSQ: 30kg 5x5
  • handstands
 
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Justyna Mackova said:
Long time no see... I went to Island at the begging of September and broke my little toe the very first day of hiking. Walking 70km with it, so... it took me good 2 months to have a "healthy & ready to lift" feet again... Yeah, so small and so annoying :).
Click to expand...
Welcome back, @Justyna Mackova. Your getup video is impressive in the ease with which you move with that weight.

-S-
 
I felt strange this week, tired and not feeling well in my skin - neither sick nor healthy... so I decided to go light with my training and just wait, we will see next week.

Monday (12.12.):
  • morning mobility + goblet, 16kg 3x5
  • 1HS, 16kg 10x10
  • get-ups: 16kg x5
Funny thing, 16kg on get-up today felt much heavier than 24kg on Friday... PRE (rate of perceived exertion) on Friday: 4, today: 8.

Tuesday (13.12.):
  • mobility drills + goblet, 16kg 3x5
  • 2HS, 20kg: 10x10
  • get-ups: 20, 16, 20, 16, 20kg

Thursday (15.12.)
  • morning mobility + goblet, 16kg 3x5
  • 1HS, 16kg 10x10
  • get-ups: 16, 20, 16, 20, 16kg
Friday:
  • mobility drills + goblet, 16kg 3x5
  • 2HS, 20kg 10x10
  • get-ups: 20kg x5
  • chin-ups, with assistance, total reps: 25
  • stretching
First day when I didn't feel miserable during training and enjoy it a bit :).

get_up.jpg
 
Monday:
  • 2HS, 20/24kg: 10x10 alternating weight every round
  • get-ups: 20kg x5
Tuesday:
  • 1HS 10x10: 16/20kg alternating bells every round (starting with 16kg L, P, than 20kg L, R, and 16 again...)
  • get-ups: 20, 22, 22, 20, 20kg
  • stretching
Thursday:
  • 1HS 10x10: 16/20kg alternating every round - swings feels really good today
  • get-ups: 20, 22, 22, 22, 20kg
  • handstance
  • few rounds of pull-ups with assistance + playing a bit with barbell
 
Friday 23.12.:
  • mobility drills
  • goblet squat 20kg 3x5
  • 2HS, 20/24kg (alternating): 10x10
  • get-ups: 20kg x5
  • additional: few pull-ups + handstands
Sunday 25.12.:
  • 1HS, 16kg: 10x10 (16kg is the only weight I have in my mother's place, and I just needed to move a bit on fresh air :)
  • get-ups: 16kg x5
  • stretching
log_1.jpg
 
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Tuesday 27.12.:
  • goblet: 16kg 2x5
  • 1HS: 16/20kg: 10x10
  • get-ups: 20kg x5
  • stretching
Wednesday 28.12.:
  • goblet: 20kg 3x5
  • 1HS: 20kg 10x10
  • get-ups: 20, 20, 24, 20, 20kg
Friday 30.12.:
  • goblet: 20kg 2x5
  • 2HS, 24kg 10x10 - 24 feels really light today :)
  • 20, 24, 24, 20, 20kg
  • pull-ups with assistance
  • handstance


Saturday 31.12.: (the last training in this year :))
  • mobility drills
  • 1HS : 20, 20, 24, 24, 24, 24, 20, 20, 20, 20kg
  • get-ups: 20, 24, 24, 20, 20kg
 
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Short summary of 2022:

The year of Tiger was supposed to be a good year... However that wasn't the best year when talking about health and performance. Starting with Covid in January and continuing with 6 months of fatigue... (not feeling like my myself). I've started to fell better around summer and broke my little toe on trekking (read: another 2 months of some restrictions in training). Probably I have something like 3 month of training total. I really want to believe that 2023 will be better :).

Monday 1.1.2023. (Training #1):
  • mobility drills
  • 1HS : 20, 20, 24, 24, 24, 24, 20, 20, 20, 20kg
  • get-ups: 20, 24, 24, 24, 20kg
Felt heavier than on Saturday.

Tuesday - I felt tired, decided to take a day off.

Wednesday 3.1.2023 (Training #2):
  • mobility drills
  • 1HS : 20, 20, 24, 24, 24, 24, 20, 20, 20, 20kg
  • get-ups: 20, 24, 24, 24, 20kg
  • pull-ups with assistance: 8x5
  • FSQ, 35kg 3x5 reps
On Thursday I had a high temperature. No training, staying in bed, lot of sleeping and vitamins. Planning to train light tomorrow, hopefully my body has the same plans.

Be strong & healthy in 2023!

2023.jpg
 
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