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Lady Strong!

Friday 21.4. 2023 (Training #41)
  • 2HS, 24 x10/5, 28 x10/5
  • Get-ups: 24kg x1/5
  • stretching

Monday 24.4. 2023 (Training #42)
  • 1HS, 28kg x10/6, 24kg x10/4
  • get-ups: 24 x1/5 (didn't feel for 28kg, probably I will use "in between" weights for get-ups, like 26kg. Right hand is solid, but for my left 28kg is max right now, don't wanna do that every training session)
  • few pull-ups + pistol box squats
Eyes are finally getting better. Feeling relieved (last two weeks wasn't easy for me).
 
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Wednesday 26.4. 2023 (Training #43)
  • 1HS, 28kg x10/6, 24kg x10/4
  • Get-ups: 24kg x1/5
Friday 27.4. 2023 (Training #44) - in Germany, S&S practice (instead of lunch :))
  • 2HS, 24kg x10/10
  • Get-ups: 24kg x1/5
Friday: Flexible Steel Workshop
Saturday + Sunday: SFB in Darmstadt

Intense 3 days, but as always- it was worth it :)

SFB_2023.jpgFlexible_Steel.jpg
 
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Monday 1.5. 2023 (Training #45)
  • mobility drills
  • 1HS, 28kg x10/6, 24kg x10/4
No Get-ups on Monday, I felt tired after weekend and traveling. Decided to take two days off.

Thursday 4.5. 2023 (Training #46)
  • 1HS, 28kg x10/6, 24kg x10/4
  • Get-ups: 24kg x1/5
  • stretching
Saturday 6.5. 2023 (Training #47)
  • mobility drills
  • goblet squat, 24kg 3x5
  • 2HS, 28kg x10/10
  • Get-ups: 24kg x1/3, 26kg x1/2
Having another meibomian cyst in the eyelid (third in 3 weeks). I guess, I have just to deal with it. Taking care of my eyes, of my sleep, diet, taking ATB & vitamins...

 
Monday 8.5. 2023 (Training #48)
  • mobility drills
  • goblet squat: 24kg 3x5
  • 1HS, 28kg x10/8, 24kg x10/2
  • Get-ups: 24kg x1/2, 26kg x1/3
  • stretching
Wednesday 10.5. 2023 (Training #49)

Morning:
  • goblet squat: 24kg 3x5
  • 1HS, 28kg x10/8, 24kg x10/2
  • Get-ups: 24kg x1/2, 26kg x1/3
Afternoon:
  • hanging leg raises (HLR) with assistance: 3x5reps
  • pistol box squat (1-2-3)x3
Friday 12.5. 2023 (Training #50)
  • goblet squat, 24kg 2x5, 28kg x5
  • 2HS, 28kg x10/10
  • Get-ups: 22, 22, 24, 26, 26 kg
  • hanging leg raises (HLR) with assistance: 3x5reps
  • pistol box squat (1-2-2)x3
  • pull-ups: 10x2 reps
  • stretching
I would love to add one training session more during week (= training swings & get-ups on time with lighter bell...). We will see how I will manage it :)

Get-up.jpg
 
Saturday 20. 5. 2023 (Training #51)
  • goblet squat, 24kg 3x5
  • one-arm swings, 20kg 10x10/5 min, 1 min rest
  • Get-ups: 20kg x1/10 in 10 minutes
Yeah, I was puffing a bit (I wasn't used to swings on time), but with 20kg that was Ok. :)

Monday 15. 5. 2023 (Training #52)
  • goblet squat: 28kg: 3x5
  • one- arm swings: 28kg 10x10
  • Get-ups: 26kg x1/5
I pushed myself a bit today (wanna finish one stage of S&S). I feel that I am gonna need a slight deload soon.

Wednesday 17.5. 2023 (Training #53)
  • handstand (75min)
  • one- arm swings, 28kg 10x10
  • Get-ups: 24, 24, 26, 26, 24kg
Thursday 18. 5. 2023 (Training #54)
  • mobility drills
  • pistol box squat: (1-2-3)x3
  • chin-ups: 6x2 reps
  • hanging leg raises (first part of them = to "L" position) - 3x5 reps
  • stretching
Friday 19. 5. 2023 (Training #55)

I couldn't decided whether to do two hand swings or to test one- arm swings with 24kg... However I didn't have much time for training so I decided to try "Simple" standard for swings and "Sinister" standard for Get-ups...
  • goblet squat: 24kg 3x5
  • one- arm swings, 24kg 10x10/ 5 min - 1 min rest
  • Get-ups: 24kg x1/5 (on each side)/ 10 min
Honestly, I was surprised that it wasn't so bad. Seems that having strenght reserve (one-arm swings with 28kg) was a good strategy :).

 
Saturday 20. 5. 2023 (Training #51)
  • goblet squat, 24kg 3x5
  • one-arm swings, 20kg 10x10/5 min, 1 min rest
  • Get-ups: 20kg x1/10 in 10 minutes
Yeah, I was puffing a bit (I wasn't used to swings on time), but with 20kg that was Ok. :)

Monday 15. 5. 2023 (Training #52)
  • goblet squat: 28kg: 3x5
  • one- arm swings: 28kg 10x10
  • Get-ups: 26kg x1/5
I pushed myself a bit today (wanna finish one stage of S&S). I feel that I am gonna need a slight deload soon.

Wednesday 17.5. 2023 (Training #53)
  • handstand (75min)
  • one- arm swings, 28kg 10x10
  • Get-ups: 24, 24, 26, 26, 24kg
Thursday 18. 5. 2023 (Training #54)
  • mobility drills
  • pistol box squat: (1-2-3)x3
  • chin-ups: 6x2 reps
  • hanging leg raises (first part of them = to "L" position) - 3x5 reps
  • stretching
Friday 19. 5. 2023 (Training #55)

I couldn't decided whether to do two hand swings or to test one- arm swings with 24kg... However I didn't have much time for training so I decided to try "Simple" standard for swings and "Sinister" standard for Get-ups...
  • goblet squat: 24kg 3x5
  • one- arm swings, 24kg 10x10/ 5 min - 1 min rest
  • Get-ups: 24kg x1/5 (on each side)/ 10 min
Honestly, I was surprised that it wasn't so bad. Seems that having strenght reserve (one-arm swings with 28kg) was a good strategy :).


That's great work!
 
Monday 22. 5. 2023 (Training #56)
  • goblet squat: 24kg: 3x5
  • one- arm swings: 28kg 10x10
  • Get-ups: 24kg x1/5
Tuesday 23. 5. 2023 (Training #57)
  • pull-ups (with assistance - I am using the thinnest band in our gym): (1-2-3-4)x3, (1-2-3)x2
  • pistols box squat: (1-2-3)x5
  • HLR (bottom part on the pull-up bar): 4x5
Wednesday 24. 5. 2023 (Training #58):
  • goblet squat: 24kg: 3x5
  • one- arm swings: 28kg 10x10
  • Get-ups: 24kg x1/5
  • stretching
Get-ups felt heavy today, probably it will because of yestarday's pull-ups :)

Thursday 25. 5. 2023 (Training #59):
  • pull-ups with assistance: (1-2-3)x5
  • pistol box squat: (1-2-3-4)x3, (1-2-3)x2
  • HLR (upper part of it, practicing it on the floor with a stick - this part of HLR is pretty challenging): 5x5
Friday 26. 5. 2023 (Training #60):
  • goblet squat: 28kg 3x5 - like I said today to girls in the gym: "this is the worst part of my swings" :-D
  • 2HS, 32kg x10/2, 28kg x10/8
  • Get-ups: 26, 28, 30kg - for the first time! This is my half bodyweight Get-up (my weight today is 59kg ).
  • And I did Get-up with 32kg as well today on both sides (however - technique has some leakage, at least I know on what to focus on in practice). Always something to work on :).
Happy. It took me 6 months to add 4kg to my get-up.

 
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Monday 29. 5. 2023 (Training #61)
  • goblet squat: 28kg: 3x5
  • one- arm swings: 32kg x10/2 (surprisingly good... = better than trying 28kg for first time :), 28kg x10/8
  • Get-ups: 24kg x1/5 (get-ups feels heavy today)
Tuesday 30. 5. 2023 (Training #62)
  • pull-ups (with assistance): (1-2-3-4)x3, (1-2-3)x2
  • pistols box squat: (1-2-3)x5
  • stretching & massage
I am going to Poland tomorrow (planning early morning session before leaving), so next few days will be a deload in my training (I have only 16kg there + pull-ups bar). At the beginning I was thinking about sending 24kg kettlebell to Poland... but later I realized that it won't hurt to have an lighter training once and some variability in it :).

 
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Monday 30. 5. 2023 (Training #61)
  • goblet squat: 28kg: 3x5
  • one- arm swings: 32kg x10/2 (surprisingly good... = better than trying 28kg for first time :), 28kg x10/8
  • Get-ups: 24kg x1/5 (get-ups feels heavy today)
Tuesday 31. 5. 2023 (Training #62)
  • pull-ups (with assistance): (1-2-3-4)x3, (1-2-3)x2
  • pistols box squat: (1-2-3)x5
  • stretching & massage
I am going to Poland tomorrow (planning early morning session before leaving), so next few days will be a deload in my training (I have only 16kg there + pull-ups bar). At the beginning I was thinking about sending 24kg kettlebell to Poland... but later I realized that it won't hurt to have an lighter training once and some variability in it :).


Great work!
 
Wednesday 31.5. 2023 (Training #63, early morning, I had only 30 minutes for training):
  • goblet squat 28kg 3x5
  • one arm swings: 28kg X10/8, 32kg x10/2
Later, the same day:
  • Get-ups: 16kg x5 (I did them in Poland)
Thursday & Friday (Training #64 & #65): bodyweight stuff & playing with 16kg (I used this few days as a deload):




Weekend: StrongFirst Open Day in Krakow (proud to be there! However teaching ion polish made me sweat) and bent press workshop with @Pavel Macek the very next day.

open_day.jpg
 
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Last week
Monday 5.6 2023 (Training #66):
  • mobility drills
  • pull-ups: (1-2-3)x3
  • box pistol squat: (1-2-3) x3
  • HLR, bottom part: 5x5
After 7h of sitting (in a train) I didn't feel like swinging 32kg... :)

Tuesday 6.6. 2023 (Training #67):
  • goblet squat, 24kg 3x5
  • 1arm swings: 28kg 10x10
  • get-ups: 20kg x1/5
Felt heavy.

Wednesday 7.6. 2023 (Training #68):
  • pull-ups (with light assistance): (1-2-3-4)x5
  • box pistol squat: (1-2-3)x5
  • HLR - second part of it: 5x5
  • handstands
Definitely better than yesterday.

Thursday 8.6. 2023 (Training #69):
  • goblet squat, 28kg 3x5
  • 1arm swings: 28kg 10x10
  • get-ups: 20kg x1/5
Friday 9.6. 2023 (Training #70):
  • chin-ups (on rings): (1-2-3)x3
  • box pistol squat: (1-2-3-4)x5
  • HLR (with assinstance): 5x3reps
  • stretching
Sunday 11.6. 2023 (Training #71):
  • goblet squat, 28kg 3x5
  • 1 arm swings, 32kg x10/2, 28kg x10/8
  • get-ups: 20kg x1/4, 24kg x1/1
That week wasn't easy (skipping one training session, traveling + long weekend) but... I will be back :).

 
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Last week:

Monday 12.6 2023 (Training #72):
  • mobility drills
  • pull-ups (with light assistance): (1-2-3-4-5) x1, (1-2-3-4)x4
  • box pistol squat: (1-2-3) x5
I had two vaccinations on Tuesday (because of planned traveling), so no training till Thursday.

Thursday 15. 6. 2023 (Training #73):
  • pull-ups (with light assistance): (1-2-3)x3
  • box pistol squat: (1-2-3)x3
  • HLR (bottom part): 4x4
  • two arm swings: 28kg x10/8, 32kg x10/2
  • get-ups: 20kg x1/5
Friday 16.6. 2023 (Training #74):
  • goblet squat, 28kg 3x5
  • 1 arm swings, 32kg x10/2, 28kg x10/8
  • get-ups: 20kg x1/3, 22kg x1/2
Sunday 18.6. 2023 (Training #75):
  • HLR (second part): 5x3 reps
  • pistol box squat: (1-2-3-4)x5
  • no pull-ups today (biceps strain on my right hand).
Yeah, June isn't the best months for my training, so far. I cannot find "a rhythm" in my training (a lot of on my mind lately). It won't be any better during summer, I suppose :).

Funny thing, I noticed that my body composition change lately... (combination of S&S + carbs reduction). I went from size 34/36 to 38 during last 6 months (bigger chest, glutes & quads), staying at the same weight (around 59kg). I really don't mind it :-D.

JU_2a.jpg
 
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Last week:

Monday 19.6. 2023 (Training #76):

  • one - arm swings, 32kg x10/4, 28kg x10/6
  • get-ups: 20kg x1/3, 24kg x1/2
Wednesday 21. 6. 2023 (Training #77)
  • handstand
  • hanging leg raises: 3x4 reps
  • few bent presses & pull-ups
I felt tired (having painful forearm), I called it a day. Taking Thursday & Friday off (just a mobility).

 
Weekend: summer camp

IMG_1609.JPG

This week:
Monday 26. 6.2023, Training #78

  • mobility drills
  • 2 hand swings, 32kg x10/4, 28kg x10/6
  • get-ups: 20kg x1/5
Wednesday 28. 6. 2023, Training #79
  • 1 arm swings, 28kg x10/10
  • get-ups: 20kg x1/5
Lately I am having problems with my forearms - it's swollen and it's really painful to swing, especially one- arm. Seems like it's my weak spot on my way to S&S :). Probably it's too much for my forearms... heavy swings, heavy get-ups, handstands, hanging leg raises, pull-ups.... I decided to take it easy in the next coming days.

Thursday 29.6. 2023 Training #80
  • handstand (just a few)
  • pull-ups: (1-2-3)x3
  • pistol box squat: (1-2-3)x3
  • hanging leg raises: 3x5 reps (in every round I am able to do one full HLR, not the best technique - yet :). It will get better!).
  • light stretching
 
I
One rule I learned in the past: If it hurts, stop doing it.
Plan B: Find another way.
Remember: Eat, sleep and recover.
Totally agree! I reduced intensity and volume… it is slowly getting better :).
 
- Last week -

Weekend 30.6. - 2. 7.
(in the woods with backpack :)

Tuesday 4.7. 2023 Training #81
  • 2 hand swings, 28kg: 10x10
  • get-ups: 20kg x1/5
Wednesday 5. 7. 2023 Training #82
  • pull-ups + pistol box squat: (1-2-3)x3
  • hanging leg raises 5x5
  • handstands (just a few)
Thursday 6.7. 2023 Training #83
  • 1 arm swings, 28kg 10x10
  • get-ups: 20kg x1/5
Friday - rest, spending time with family (holiday in our country)

Saturday 8. 7. 2023 Training #84
  • 1 arm swings, 28kg 10x10
  • get-ups: 20kg x1/3, 22kg x1/2
Swinging just two times a week is definitely not enough. I thought that summer would be calm with plenty of time for training, but in reality it is hard to have three training session of S&S a week (with traveling and hikes). Will see... I will do my best, like always :).

jizerky.JPG
 
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I am a little behind with my log, last two weeks was intense... :)

Monday 10.7. 2023 Training #85
  • 2 HS, 32kg x10/2, 28kg x10/8
  • Get-ups: 22kg x1/5
Tuesday 11.7. 2023 Training #86
  • pistol + pull-ups ladders: (1-2-3)x3
Wednesday 12.7. 2023 Training #87
  • 1 arm swings 28kg x10/10
  • Get-ups: 22x1/3, 24kg x1/2
Thursday 13.7. 2023 Training #88
  • HLR: 5x5
  • pistols squats + pull-ups ladders: (1-2-3)x3
Friday 14.7. 2023 Training #89
  • 2HS, 28kg 10x10
  • Get-ups: 22kg x1/5
Weekend: Strong Endurance in Germany.

SF.jpg
 
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Last week

Monday 17.7.2023
  • just ladders of pull-ups (somwhere in Germany, I am not even counting it as a training session): (1-2-3)x3
Tuesday 18.7. 2023 Training #90 (in Poland)
  • mobility drills
  • 1 arm swings: 24kg x10/10
  • get-ups: 24 kg x1/5
24kg is the heaviest bell I have here. This week is going to be my "deload week" :).

Wednesday till Friday - in High Tatras (we did 3500m up and 4000m down with my mom during 3 days).

tatry.JPG

Saturday 22.7. 2023
  • ladders of pull-ups: (1-2-3)x3
Sunday 23.7. 2023 Training #91
  • hanging leg raises (on the bar): 5x3 reps
  • handstands
  • 1 arm swings: 24kg x10/10
  • get-ups: 24 kg x1/5
At least two (lighter) training session/ a week. During summer is always harder to have a stable training routine.

 
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Monday 24. 7. 2023 Training #92
  • mobility drills
  • 2 hand swings: 32kg x10/2, 28kg x10/8
  • Get-ups: 24kg x1/5
Tuesday 25. 7. 2023 Training #93
  • pull-ups: 4reps + 8 singles
  • pistol (on the box): (1-2-3)x3
  • HLR: 5x3 reps
Wednesday 26.7. 2023 Training #94
  • 1 arm swings: 32kg x10/2, 28kg x10/8
  • Get-ups: 24kg x1/5
  • handstands + skin the cat


Thursday 27.7. 2023 Training #95
  • pull-ups: (1-2-3)x3
  • pistols (on the box): (1-2-3)x3
  • HLR: 5x5
Notes:
  • on free days (= when not practicing S&S) I just wanna maintain my bodyweight skills and - be able to train the next day
  • HLR: I alternate hanging leg raises = one day on the pull-up bar, the other day practicing the other half of it (on the floor).

Friday 28.7. 2023 Training #96
  • movement prep
  • 2 hand swings: 32kg x10/4, 28kg x10/6
  • Get-ups: 24kg x1/5
Saturday 29. 7. 2023 Training #97
  • movement prep + light jogging
  • chin-ups: 7reps + 5 singles
  • pistols squats (on the box): (1-2-3)x3
  • HLR: 5x5
  • handstands
  • stretching - yeah..., I have been neglecting it lately
 
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