Press Bro Diaries

Discussion in 'Training Logs' started by Mirek, Mar 29, 2016.

  1. Mirek

    Mirek Quadruple-Digit Post Count

    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)
     
    Last edited: Mar 30, 2016
    Oscar likes this.
  2. Miguel

    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!
     
  3. Mirek

    Mirek Quadruple-Digit Post Count


    Thanks Miguel. I am sure there will be questions and tweaks along the way.
     
    Miguel likes this.
  4. Mirek

    Mirek Quadruple-Digit Post Count

    30.3. 2016 medium
    3x(1,2) c&p, 32kg
    oasw 32kg, 4 min, 40 reps
     
  5. Miguel

    Miguel Quadruple-Digit Post Count

    How are your presses feeling?
     
  6. mikhael

    mikhael Quadruple-Digit Post Count

    Mirek from where you come from?
     
  7. Mirek

    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
     
  8. mikhael

    mikhael Quadruple-Digit Post Count

    That's great. I'm from Poland. ROP is very demanding program but gives you awesome strength and endurance :)
     
    Mirek likes this.
  9. Mirek

    Mirek Quadruple-Digit Post Count

    Dzien dobry.

    Do you have some experience with ROP?
     
  10. mikhael

    mikhael Quadruple-Digit Post Count

    Miło poznać kolegę mówiącego tym samym językiem :)

    Yes I have but it was some time ago
     
  11. Mirek

    Mirek Quadruple-Digit Post Count

    Mikhael, 40kg c&p, that's pretty strong. Looking forward to also get there.
     
  12. mikhael

    mikhael Quadruple-Digit Post Count

    You will be. Be patience and work hard. Good luck :)
     
    Miguel and Mirek like this.
  13. Miguel

    Miguel Quadruple-Digit Post Count

    +1
     
  14. Mirek

    Mirek Quadruple-Digit Post Count

    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
     
    Last edited: Apr 4, 2016
    Miguel likes this.
  15. Mirek

    Mirek Quadruple-Digit Post Count

    4.4. 2016 light
    4x1 c&p 32 kg
    snatches 24 kg, 7 min, 80 reps
     
  16. Mirek

    Mirek Quadruple-Digit Post Count

    5.4. 2016 variety
    TGU/arm, 2x24 kg, 1x32kg
    3x5 gsq, 32 kg
     
    Last edited: Apr 5, 2016
  17. Mirek

    Mirek Quadruple-Digit Post Count

    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.
     
  18. Mirek

    Mirek Quadruple-Digit Post Count

    7.4. 2016 variety
    oasw 32 kg, 80 reps
    3x5 gsq, 32 kg
    rest day tomorrow
     
  19. Mirek

    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
     
    Last edited: Apr 10, 2016
  20. Mirek

    Mirek Quadruple-Digit Post Count

    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.
     
    Last edited: Apr 12, 2016

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