Press Bro Diaries

Mirek

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Hi Strongfirst

About me: male, age 37 years, height 1.93 m, weight 118 kg
No real sport/athletic background, only some sporadic visits of gym 10+ years ago.
Also no injuries or other health issues.

My primary aim is strength, but some gains in cardio/endurance/work capacity are welcome.
Not really concerned about look/weight/body composition etc.
After last couple of months of playing with 24 kg bell I bought 32 kg one and decided
to follow Pavel's ETK program.
My long-term goal is to complete 5 x (1,2,3,4,5) ladders with 48 kg bell.
What follows is my training log. Enjoy.


28.3. 2016 light
3x1 c&p, 32 kg
snatches 24 kg, 3 min, 40 reps


29.3. 2016 variety
one arm swing (oasw) 24kg, 40 reps total
oasw 32 kg, 40 reps total
goblet squat (gsq) ladders 3x(16kgx5, 24kgx5, 32kgx5)
 
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Miguel

Quadruple-Digit Post Count
Good luck, sir. There is a large number of super smart folks here that can answer just about any question you have in regards to form or technique, so don`t be shy.

Pressing Power to You!
 

Mirek

Quadruple-Digit Post Count
Good luck, sir. There is a large number of super smart folks here that can answer just about any question you have in regards to form or technique, so don`t be shy.

Pressing Power to You!

Thanks Miguel. I am sure there will be questions and tweaks along the way.
 

Mirek

Quadruple-Digit Post Count
Miguel: Feeling good.
Mikhael: From Czech Republic, living in Germany now.

31.3. 2016 variety
4x1 min rack carries per side, 32 kg
1 min rest between sets, total 16 min
rest day tomorrow
 

Mirek

Quadruple-Digit Post Count
Mikhael, 40kg c&p, that's pretty strong. Looking forward to also get there.
 

Mirek

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2.4. 2016 heavy
3x(1,2,3) c&p, 32kg
oasw 32kg, 8 min, 76 reps

end of 1st week
-presses are great
-oasw w/ 32kg bell challenging cardio-wise
rest day tomorrow
 
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Mirek

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5.4. 2016 variety
TGU/arm, 2x24 kg, 1x32kg
3x5 gsq, 32 kg
 
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Mirek

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6.4. 2016 medium
4x(1,2) c&p, 32 kg
oasw 32 kg, 7 min, 65 reps
A note: Sipping on beer during C&Ps makes cleans much crisper. Alternatively it can be
advice of M. Mahler "... getting your hand around the bell rather than letting the bell flip over and smack you".
Have yet to see which one is more useful.
 

Mirek

Quadruple-Digit Post Count
9.4. 2016 heavy
4x(1,2,3) c&p, 32 kg
oasw 32 kg, 2 min, 40 reps
A note: swings were actualy 2 min 10 sec or so,
just wanted to finish fourth, "symmetrical", set of 10

end of 2nd week
-oasw after C&Ps are different from "only" oasw
-a random number generator i use to get swing/snatch intervals is nice to me so far
rest day tomorrow
 
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Mirek

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11.4. 2016 light
5x1 c&p 32 kg plus 5x1 bodyweight rows
snatches 24 kg, 9 min, 100 reps
A note: From now on i'll superset C&Ps with bodyweight rows.
I have no place to do pull ups but i can set up rows at home.
 
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