Repeat Until Strong.

Discussion in 'Training Logs' started by Pavel Macek, Sep 24, 2015.

  1. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Wea-kend (pun intented)

    Saturday: The very first StrongFirst Barbell Course in Germany

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    Sunday: My first Royal Simple & Sinister Workshop
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  2. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    I am very happy to announce the very first US East Cost StrongFirst RESILIENT special event, Ashburn, VA, May 30-31, 2020!

    Thank you Brian for organizing the event, thank you StrongFirst for the opportunity to share what I have learned from Pavel Tsatsouline and many of my colleagues and friends!

    For the list of all planned StrongFirst RESILIENT events, please check out StrongFirst RESILIENT | StrongFirst

     
  3. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: Date with the Beast
    • goblet squats - 40-48-48, 3 sets of 5
    • 2-1 (medium volume-low intensity) one-arm swings -40-48-40-48-40, 10 swings OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
    • 2-3 (medium volume-high intensity) get-ups -48-48-48-48-48, always 1 left+ 1 right, rest; 10 get-ups total (sum of left and right).
     
  4. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: Date with the Beast
    • goblet squats - 40-48-48, 3 sets of 5
    • 3-2 (high volume-medium intensity) one-arm swings -48-40-48-40-48-48, 10 swings OTM, always left, rest; right, rest; 120 swings total (sum of left and right).
    • 1-2 (low volume-medium intensity) get-ups -48-40-48-48, always 1 left+ 1 right, rest; 8 get-ups total (sum of left and right).
     
    Last edited: Sep 30, 2019
  5. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Sunday: Shooting

    ...a series of short instructional videos for our Czech website: movement, mobility, bodyweight exercises, stretching, lifestyle tips. The plan is 7 part series, video + .pdf check list, free download for our Czech website subscribers.

    Today's training: Date with the Beast
    • goblet squats - 48-48-48, 3 sets of 5
    • 2-3 (medium volume-high intensity) one-arm swings - 48-48-48-48-48, 10 swings OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
    • 2-3 (medium volume-high intensity) get-ups -48-48-48-48-48, always 1 left+ 1 right, rest; 10 get-ups total (sum of left and right).
    One man, one kettlebell.

    Another "Timeless Sinister".
     
  6. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's thought: How to Design Successful Training Programs in 7 Steps⁣⁣

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    ⁣⁣⁣⁣I got a question about programming on my Instagram (you can follow me here > Pavel Macek (@pavelmacekcom) • Instagram photos and videos ), so I wrote following answer:

    ⁣⁣1. Design many bad programs - they will work (kind of) - well, they won’t. Trial/error phase.⁣ Been there, done that. Experience. ⁣

    ⁣⁣2. Follow many reliable and time tested StrongFirst programs such as Simple & Sinister, PTTP, ROP, SFG/SFL/SFB programs (many of them are featured at StrongFirst website).⁣⁣

    ⁣⁣3. Analyze dozens and dozens of other programs, read, continue with your education - the best courses on programming I have ever attended (multiple times) are Strong Endurance™ and Plan Strong™. ⁣Recommended! ⁣

    ⁣⁣4. …and after that design your first REAL program, and start an experiment of one, i.e. follow the program. Pay attention, take lots of notes. ⁣⁣

    ⁣⁣5. Do minor/major adjustments here and there, as necessary, and continue practice⁣.⁣
    ⁣⁣⁣⁣
    ⁣⁣6. When you are happy with the results - good recovery, numbers going up, transfer - ask your colleagues to test the program, and send you their feedback⁣.⁣

    ⁣⁣7. Minor/major adjustments again. System/success phase. ⁣

    ⁣[8. Repeat steps 4.-7. until you are 100% sure the program is pretty good.] ⁣⁣
     
  7. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    ShawnM likes this.
  8. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: Date with the Beast
    • goblet squats - 40-48-48, 3 sets of 5
    • 1-2 (low volume-medium intensity) one-arm swings -48-40-48-48, 10 swings OTM, always left, rest; right, rest; 80 swings total (sum of left and right).
    • 1-1 (low volume-low intensity) get-ups -40-48-40-48, always 1 left+ 1 right, rest; 8 get-ups total (sum of left and right).
     
    Kiacek, ShawnM, mikhael and 1 other person like this.
  9. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

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    Repost from my IG account Pavel Macek (@pavelmacekcom) • Instagram photos and videos

    The original title of Marcus Aurelius’ diary, known today is “Meditations”, is actually Τὰ εἰς ἑαυτόν, literally “[Things] to One’s Self”. They were private notes, private thoughts, things on his mind. SELF-help. ⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣Seneca writes in Letter XXVII: “I am… discussing with you troubles which concern us both, and sharing the remedy with you, just as if we were lying ill in the same hospital.” Helping both his friend Lucilius - and himself. Mainly SELF-help. ⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣And this is exactly the purpose of my IG/FB account: not to teach, not to preach, but think aloud about all different kind of stuff. ⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣Share with you things that are on my mind.⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣Things that I met on my journey.⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣Things that made a BIG difference in my life.⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣Successes and failures.⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣Notes from my Quest. ⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣SELF-help. ⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣- Relationship/marriage. By far the best thing that ever happened to me. ⁣⁣⁣
    ⁣⁣⁣⁣- Friendship. Thank you friends. ⁣⁣⁣⁣
    ⁣⁣⁣⁣- Discipleship. Me as a student, as well as teacher. Thank you, my teachers and students. ⁣⁣⁣⁣
    ⁣⁣⁣⁣- People I met.⁣⁣⁣⁣
    ⁣⁣⁣⁣- Interesting books.⁣⁣⁣⁣
    ⁣⁣⁣⁣- Some great movies. ⁣⁣⁣⁣
    ⁣⁣⁣⁣- Songs. ⁣⁣⁣⁣
    ⁣⁣⁣⁣- Podcasts.⁣⁣⁣⁣
    ⁣⁣⁣⁣- Lifestyle tips - such as strength training, combat arts, cold exposure, fasting, meditation… ⁣⁣⁣⁣
    ⁣⁣⁣⁣- Cats (!). ⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣Because some things made HUGE difference I’m my life - and they may (or may not) make some difference in your life.⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣I wish I knew “it” all - I don’t. At all. Man’s search for meaning I guess. But I may have found some important thing on the road (probably by accident).⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣So thank you for following me. More cats pics on the way. ⁣⁣⁣⁣
    ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
    ⁣⁣⁣⁣
     
  10. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: Date with the Beast
    • goblet squats - 48-48-48, 3 sets of 5
    • 2-3 (medium volume-high intensity) one-arm swings -48-48-48-48-48, 10 swings OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
    • 3-2 (high volume-medium intensity) get-ups - 48-40-48-40-48-48, always 1 left+ 1 right, rest; 12 get-ups total (sum of left and right).
    Well, I skipped it yesterday, so I did it today.
     
  11. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: Solid Session
    • goblet squats - 40-40-40, 3 sets of 5
    • one-arm swings -40-40-40-40-40, 10 swings OTM, always left, rest; right, rest; 100 swings total (sum of left and right).
    • get-ups - 40-40-40-40-40, always 1 left+ 1 right, rest; 10 get-ups total (sum of left and right).
    No dice throw today. I plan a harder session on Wednesday, so I took it easy today.
     
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  12. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's video: My softer side (kind of... )

     
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  13. s f

    s f Double-Digit Post Count

    Your log is an inspiration--thanks for sharing.
    What shoulder mobility exercises would you recommend for someone with high mileage(torn labrum,torn rotator cuff) with limited overhead and internal range of motion?Thanks for your help and time.
     
  14. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Currently in pain? > refer to a medical professional.
    No pain? > get an FMS screening - the FMS pro will know in 10 minutes what to do.

    And after that I would recommend to start with simple exercises such as halos, arm bars, get ups...

    ...get ups with presses > Your Multipurpose Strength Tool (aka the Get-up) | StrongFirst
    ...and hanging exercises > Hang On! The Forgotten Anti-Gravity Exercise Everyone Should Start Doing | StrongFirst

    ...and of course > https://www.strongfirst.com/special-events/strongfirst-resilient/
     
    Michael Scott likes this.
  15. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's photo

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    November 17, 1997, I have arrived to San Francisco’s Chinatown with my friend Aleš. 2 days later we knocked on this door, and said to Grand Master Y.C. Wong: “Sifu, teach us, please!”

    Almost 22 years later...

    This week's practice:

    On the road, visiting my martial arts friends, and teaching the very first USA StrongFirst RESILIENT special course.

    I wake up earlier and do my regular "morning recharge" - breathing exercises, Dands, Baithaks, bridges, and then spend most of the time with my friends in San Francisco's Chinatown, parks, or martial arts gym.

    Yesterday we visited a group of senior gentlemen (in their 70s-80s plus) in park: Grandmasters of "Dragon Style"(Lung Ying Kyun), "Soft Skill Style" (Yau Gung Mun), Hung's Fist (Hung Kyun) and Praying Mantis - chatting, practicing, sharing their skills and knowledge.

    After that a lunch with the son of my teacher, practice of "Heroe's Style" (Hap Kyun) with one of the best Chinese Martial arts fighter I have ever met, visit of a renowned Kempo school... and lot's of great, great food.

    I love San Francisco.

    I miss my cats.
     
  16. Hobbes

    Hobbes Double-Digit Post Count

    Beautiful city - hope your visit is everything you are looking for. But I was wondering...

    With Resilient being a large part of your current program, have you decided to use the abbreviation of dands, baithaks and bridges as you joint health base? Between these and Resilient you pretty much cover all the bases of Amasov’s Daily Complex.
     
  17. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Resilient: 2x week

    Morning recharge (including Sun Salute, Dands & Baithaks & bridges): Every single day. I like to select a certain morning routine and do it every day, no exception, for a certain period of time, and then switch to another one,
     
  18. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

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    Pavel’s stunt double - and a very grateful student.

    Updated edition of Kettlebell Simple & Sinister.
     
  19. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Back from Los Angeles and the very first StrongFirst RESILIENT special course!

    A precious gift from my mentor Pavel:



    Wow. Thank you VERY much!
     
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  20. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    I wanted to get back to training, but - jet lag. Woke up at 2:30 AM, fall asleep in the afternoon, damn. So I have started to edit some short clips from the StrongFirst RESILIENT in LA:



    From the StrongFirst RESILIENT Manual:

    Neck Series - The Rolling Neck Bridge
    ⁣⁣
    ⁣“You will have to keep your body semi- bridged unless your neck strength is truly freaky. Do not confuse this drill with the true wrestler’s bridge that hyperextends and hyperflexes the neck; keep your head almost in line with your body! Do not think this will make the exercise easier; just the other way around! One more time: keep your body tensed and semi-bridged! Carefully spot yourself with your hands at all times; breaking your neck is not on the agenda. You will find that your shoulders are also helping by unloading your neck as they roll on the ground.” (Pavel, in: Beyond Bodybuilding)⁣

    Upcoming events > http://bit.ly/strongfirst-resilient
     
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