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Liftermk log

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taedoju

taedoju

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well, it is my second attempt at workout logging, hopefully i will last :)
Goal for this cycle:48kg ohp, maintain or improve single leg strength.
Goal for this year: 48kg ohp and splits:)

Monday workout using A Science-Based Plan to Prepare You for the SFG Level I and SFG Level II

75%-28kg
85%-32kg

1. TGU 28x1/32x1/48x1
2. Press 3x28kg, 2x2@32kg,28x3 reps
3. OTM 10 swings @48kg
4. Pistols 3x1/2/3 superset with one arm rows 3x8-10@28kg

Today:
Front split work - isometrics 3sets of 5x5s
Light butt stretches and gastrocs

edit some info :

best press right hand 44kg
best press left - 40kg
best tgu right 70kg (his name was Christopher :) )
best tgu left 60kg
best pistol 40kg both sides

i suck at pressing :(
 
Last edited:
1. Deep Six Complex with 20kg for warm up
also included Arm bar - TGU - windmill each side

2. One arm press
2x2x28kg
3x2x32kg
2x2x28kg
3. One arm swing 48kg x 10 OTM for 14 min - HR up to 160, 140 -150 most of time

4. Goblet squat 48kg x 10 reps
goblet squat 56 kg x 8 reps
double kb fsq 64 kg total x 3 sets of 6

Squats went good, as i come back after sickness i took them easy, i plan to work up to 3 x 15 at double 32kg , then i will need to buy some heavier kb or workout more at gym..
Focus now is press, and some good single leg work. Friday i will try some heavier airborne lunges with kb :)

Pressing felt good after sets at 32kg
finished with 3 sets to failure bottoms up carry 20kg.

Overall good workout : ) i plan to stretch tomorrow with some isometrics thrown in for splits..
 
Todays workout :

Overhead Press
1x4x28kg
1x3x28kg
2x3x32kg
2x3x28kg

Double kb FSQ
5x double 32kg
3 x double 40kg
2 x double 40kg

One arm swings OTM 12 min, (60 per arm ) x 48kg done
Todays HR was higher, i feel tired, and i am still sore a bit from wendsday HR 148 - 160

Stretching
front splits 3 x 5 x 5 s isometrics

Flexiblesteel Blog released program :

The 4 Weeks to Flexible Steel Program be sure to check it out :)
 
@Anna C I was fighting with myself on what to do, as my time is limited and will be till summer very much, and this seemed very reasonable and not much time consuming, i will check out your progress also :) i must say that presses felt VERY good at the end of the week... also i discovered that i don't keep my forearm vertical enough ( thanks to watching Jeff Sokol) and i artificially try to hold it across more than i need to..and bam, i felt stronger... It has been a year since i touch the barbell also, fine good year of kb work :)

p.s
i am really exited that someone reply to my log :D
 
Warm up :

halo in goblet squat - windmill - x5x3 sets

1. Press
28kg x 4
32kg x 3
28kg x 4
28kg x 2

2. One arm swing OTM X 12min x 10 swings x 48kg

3. Front squats
4 x (2x32)
3 x (2x40)
2 x(2x40)
3x(2x40)

That's was all for today, i got planned different warm up with TGU, but i had to do workout at my bedroom so no place there to lay on the ground...

Pressing seems better each day :) - also i joined Flexible Steel challenge :

 
Well, today was a rush, sadly... but what can you do ? ;)

Warm up :
Flexible steel Joint complex
kb halos x10
kb swings x 10
goblet squats with prying x 3x5 reps
tgu to elbow x 5 , to hand x 3 @ 28kg
one full tgu @ 32kg

1. Press
28kgx3
28kg x 4
28 x 3
32 x 3
32 x 2
28 x 4
28 x 3
2. Swings - should be 16 min, no time for that =/ so i did ..
snatch test 28kg bell - 100 reps in 5 min 10/10 per hand in one min.

3. Pistols practice 3 x 1,2,3 reps , short, and rushing i didn't like it...

Today is rest day from FS flexibility challenge BUT i will stretch before bed time in "front splits" direction...as i got friday off work i will probably take tomorrows day towards side splits stretches and FS challenge, friday normal training + swings, and i will do some swings on saturday to be on time with training plan.
https://instagram.com/p/BO1zuesBIXO/
 
Here we go again !
Warm up 20 and 28kg
0A. TGU + windmill
0B Goblet squat x 10
0C. Plank x 20''
1. Press 2x2x32kg
2x4 x 28kg
2. DBKBFSQ
3 x ( 4x64,3x80,2x80kg)
3. One arm swings 5x10 L/P side, so 100 swings

FlexibleSteel challange !
 
Today ;
Gtg pistols
Warm up
Get up x1/1
Windmill x3/3
Goblet squat x5
Bent press 2/2
X2 at28kg
1. Press
4x28
3x28
2x3@32
4x28
3x28
It went good, iam happy as i Feel its stronger.
So hopefully i will PR by the end :)
 
I didnt want to workout today, i got thai massage yesterday, i feel little bit sore after it and i am certainly overstressed by some situations and lots of work. As you all. ;)

1. Presses
28kg x4
36 x 1 - went easier than i thought it will
32kg x 2 x 3
32kg x2x2

2. Front squats with double 32kg 4x5
3. Double kb swings OTM x10 x 10 (double 32kg)
Thats all i done, also I've done for warm up

3x5
arm bar + pull over
then one set of frog series

I SHOULD stretch today before bed, hopefully i will be functioning.
I forgot to write this here ,but every morning i do FS steel Mobility Complex. :)

I listened to podcast with Max Shank about shoulders on Barbell Shrugged, good episode, took some notes and revisited his shoulder product..

I just bought Return of the Kettlebell, i am thinking of starting may by this or some complexes after i finish this program :)
 
Looks like you are one week ahead of me on the press program. I just finished week 2. I like it so far!
 
Anna C said:
Looks like you are one week ahead of me on the press program. I just finished week 2. I like it so far!
Click to expand...
Well, so i need to walk over your log and check it out:) its nice, i just changed the conditioning portion and i workout once a week :(
 
And i got sick, still i need to work, but i feel terrible /: will See if something improves so i can workout
 
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