Never Train To Failure

Pavol Jezko

Triple-Digit Post Count
My background:
I am former amateur basketball player.
I am 2 meters high, so I have long way to press, deadlift, pull up,...


I start my strength training by buying dumbbells, bench and barbell.
I was training in the house basement. My strength training program was like " r
andom acts of variety ".
After few years of trial and error I found Pavel Tsatsouline books and videos about barbell, kettlebell, bodyweight...
Buy few kettlebells.

Still my training was " random acts of variety ", because I did not exactly follow the instructions in the Pavel´s books.

Then come to seminars in KB5 Gym in Czech and Slovakia. I follow the programs.
After then get certification as FMS 1 specialist, and Flexible Steel Level 1 instructor.
About after one year preparation for SFG1, from november 2017 I am StrongFirst SFG I instructor.
Now I teach people how to move well and strong in KB5 Gym Bratislava - school of strength and conditioning.


Aims and objectives:
Health, strength, endurance, while moving well, often and strong until old age.
I would like to make Sinister goals with KB TGU and swing.
2 times body weight barbell deadlift.
5 Pull ups.
Day hike with 40kg backpack.

The way is the goal.

Right now:
Royal Simple and Sinister by Pavel Macek
 

Pavol Jezko

Triple-Digit Post Count
RSAS#1

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: light volume session:
- 4x 24 kg, 4x 24 kg, 4x 24 kg, 4x 24 kg, 4x 24 kg, 4x 24 kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total. |EMOM - Every Minute On The Minute|

bent press - light volume session
- 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg,
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 6 sets each hand, 12 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch

 

Pavol Jezko

Triple-Digit Post Count
RSAS#2

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: light volume session:
- 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press - medium volume session
- 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 

Pavol Jezko

Triple-Digit Post Count
RSAS#3

move prep:
- halo, prying goblet squat, SF hip bridge, bent arm bar

snatch: medium volume session:
- 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - heavy volume session
- 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 

Pavol Jezko

Triple-Digit Post Count
RSAS#4

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: heavy volume session:
- 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press - heavy volume session
- 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch

 

Pavol Jezko

Triple-Digit Post Count
RSAS#5

move prep:
- halo, prying goblet squat, SF hip bridge, arm bar to bent arm bar

snatch: light volume session:
- 4x24 kg, 6x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press - heavy volume session
- 2x28 kg, 3x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 

Pavol Jezko

Triple-Digit Post Count
RSAS#6

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: medium volume session:
- 4x24 kg, 6x24 kg, 6x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - medium volume session
- 2x28 kg, 3x28 kg, 3x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch

 

Pavol Jezko

Triple-Digit Post Count
RSAS#7

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: heavy volume session:
- 4x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press - light volume session
- 2x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 2x28 kg, 2x28 kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 6 sets each hand, 12 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 

Pavol Jezko

Triple-Digit Post Count
RSAS#8

move prep:
- halo, prying goblet squat, SF hip bridge, arm bar to bent arm bar

snatch: medium volume session:
- 4x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 4x24 kg, 4x24 kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - medium volume session
- 2x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 2x28 kg, 2x28kg, 2x28kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 

Pavol Jezko

Triple-Digit Post Count
RSAS#9

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: light volume session:
- 4x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press - heavy volume session
- 2x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 2x28kg, 2x28kg, 2x28kg, 2x28kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch

 
Last edited:

Pavol Jezko

Triple-Digit Post Count
RSAS#10

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: medium volume session:
- 4x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - medium volume session
- 2x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28kg, 2x28kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:

Pavol Jezko

Triple-Digit Post Count
RSAS#11

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: heavy volume session:
- 4x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 4x24 kg, 4x24 kg,
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press - light volume session
- 2x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 6 sets each hand, 12 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:

jef

I am a student of strength.
Certified Instructor
Hi!
Good to see a local colleague here. Keep doing the good work.
Cheers from Bratislava!
 

Pavol Jezko

Triple-Digit Post Count
RSAS#12

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: medium volume session:
- 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg, 6x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - medium volume session
- 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:

Pavol Jezko

Triple-Digit Post Count
RSAS#13

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: light volume session:
- 4x24 kg, 4x28kg, 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg,
- EMOM, always left, rest, right, rest (= 1 set), 6 sets each hand, 12 sets total.

bent press - heavy volume session
- 2x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg, 3x28 kg,
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch

I can say, that after one month of snatches and bent press, even with light weight - 24 and 28kg KB, I gain some muscles on shoulders and chest, also my waist is narrow.
 
Last edited:

Pavol Jezko

Triple-Digit Post Count
RSAS#14

move prep:
- prying goblet squat, halo, arm bar to bent arm bar, SF hip bridge

snatch: medium volume session:
- 4x24 kg, 4x28kg, 4x28kg, 4x24 kg 4x24 kg, 4x24 kg, 4x24 kg, 4x24 kg,
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - medium volume session
- 2x28 kg, 2x32 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:

Pavol Jezko

Triple-Digit Post Count
RSAS#15

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: heavy volume session:
- 4x24 kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg, 6x24kg
- EMOM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.

bent press - light volume session
- 2x28 kg, 2x32 kg, 2x32 kg, 2x28 kg, 2x28 kg, 2x28 kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 6 sets each hand, 12 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:

Pavol Jezko

Triple-Digit Post Count
RSAS#16

move prep:
- arm bar to bent arm bar, pump stretch, hack squat

snatch: medium volume session:
- 4x24 kg, 4x24 kg, 4x28kg, 4x28kg, 4x28kg, 4x24 kg 4x24 kg, 4x24 kg
- EMOM, always left, rest, right, rest (= 1 set), 8 sets each hand, 16 sets total.

bent press - medium volume session
- 2x28 kg, 2x32 kg, 2x32 kg, 2x32 kg, 2x28 kg, 2x28 kg, 2x28 kg, 2x28 kg
- rest 1-2min between reps,
- always left and right, rest (= 1 set), 8 sets each hand, 16 sets total.

stretching:
- bar hang, QL straddle, 90:90, brettzel, hamstring stretch, kneeling hip flexor stretch
 
Last edited:
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