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

    Thank you for you kind words. Brief answer to your question:

    - Paleo/Keto - most of the time. Meat, vegetables, eggs.
    - intermittent fasting - usually 16/8 (I skip breakfast, eat very late lunch, and big dinner)
    - ocassionaly (every 3 months) 3 day fast

    That's it. Simple.
     
  2. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    74703559_2788056224546532_7424618679360290816_o.jpg

    Strength Training & Travelling: StrongFirst SFB Bodyweight FTW!

    Handstand pushups, pistols and one-arm pushups at the hotel, few Hardstyle hanging leg raises at the gym.

    The Naked Warrior on the road.
     
  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
    • I-II-II (low volume-medium intensity-medium density) one-arm swings - 48-40-48-48; 10 swings every 60 secs; 80 swings total (sum of left and right).
    • III-II-I (high volume-medium intensity-low density) get-ups -48-40-48-40-48-48; 1 get-up every 105 secs; 12 get-ups total (sum of left and right)
     
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  4. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's photo

    John Danaher is a legendary BJJ coach. His principle based system focuses just on very few techniques, but in a great detail. Exactly the same thing that we do at StrongFirst.

    75210637_823736074708778_8650485487615606784_n.jpg
     
  5. pet'

    pet' More than 5000 posts

    Hello @Pavel Macek

    I know you are running some kind of a paleo diet, following a 16/8 IF frame, skipping breakfast.

    I use the same IF frame, but I am not sticking to the paleo diet. Basically, I eat "clean" real food, that's it. I'd like to build some lean muscle (let say about 5-6kg) because I only weigh 58,5kg for 1,83m. However, I would not want to give up the IF which fits me very well. I am not after aesthetics or so.

    In your opinion, how could I do ? Simply eating more during the eating window (lean protein, some carbs and fats) ? I use a lot of GTG (pull ups, push ups (regular, OA, OAOL) and squats) in addition to my current routine which is a 20 minutes circuit:
    - 5 OA swings @40
    - 1 OAOL PU + 1 OA P
    - 20 burpees

    Thank you so much !

    Kind regards,

    Pet'
     
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  6. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Few tips:

    - food: get Lean Gains book, or google it and follow the protocol
    - exercise: e.g. 3 powerlifts, any version of 5x5, or some of the muscle building protocols with kettlebells (usually featuring front squats and presses). Your program is not a muscle building protocol - even if you eat correctly, you will not gain much muscle.
    - have a lots of rest and sleep
    - skip LSD or anything similar
     
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  7. pet'

    pet' More than 5000 posts

    Hello @Pavel Macek

    Thanks a lot !

    However, I am training for an obstacle race. So I need to do some LSD work. In that case, what would you suggest ?

    I forgot to mention that using GTG, in addition to the above, I do tons of carries. In the week end, I run and hike (about 2h30 with 30kg)

    Thanks again !

    Pet'

    Kind regards,

    Pet'
     
  8. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Pet',

    Same answer as above.
     
    pet' likes this.
  9. pet'

    pet' More than 5000 posts

    Hello,

    @Pavel Macek
    Thanks again !

    Sorry for probably being a little bit stupid but does that mean that I can not gain weight while doing easy LSD ?

    Or would a regular S&S with a slight calorie surplus get the job done ?

    Kind regards,

    Pet'
     
  10. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Pet',

    you will not gain weight by doing virtually all you are currently doing. To gain weight, you need to lift (relatively) heavy, accumulate lots of (total!) reps, with short rests in between sets, eat a lot, rest a lot. The only LSD I would recommend would be walking or very easy "fast & loose" jogging - not to develop cardio, but facilitate the recovery, and for health reasons.

    S&S is a fundamental strength program, not a specialized hypertrophy protocol.

    So again - please see above.
     
    Last edited: Nov 19, 2019
  11. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: SFB Bodyweight Review

    Hanstand pushups: 5 sets of 3-5
    Hardstyle hanging leg raises: 5 sets 3-5
    Pistol mobility drills
     
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  12. 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
    • II-III-III (medium volume-high intensity-high density) one-arm swings - 48-48-48-48-48; 10 swings every 45 secs; 100 swings total (sum of left and right).
    • x-III-II (x- volume-high intensity-medium density) get-ups -48-48-48-; 1 get-up every 90 secs; 6 get-ups total (sum of left and right)
    Left forearm still hurts, so I terminated the get-ups after 6 reps.
     
    Last edited: Nov 20, 2019
  13. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's pic

    +++.jpg

    (Verb, military slang): To consciously accept or appreciate something that is extremely unpleasant but unavoidable to forward progression. ⁣⁣

    ⁣⁣⁣⁣
    ⁣⁣„We march. From dear Lakonia from sacred Sparta.. We march. For honor’s sake... for glory’s sake… We march. Three days out. Merciless heat. Throats go dry… We march.“

    - Frank Miller’s 300.⁣⁣​
    ⁣⁣⁣⁣
     
  14. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: SFB Bodyweight Review
    • Hanstand pushups: 5 sets of 3-5. Hands are strong enough, but I am working on keeping the hollow position. Looking slightly towards the belly and trying to touch the wall with lower back helps.
    • Hardstyle hanging leg raises: 5 sets 3-5
    • Pistol mobility drills: daily work pays off. Right ankle and hip far from perfect, but way, way better.
     
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  15. mikhael

    mikhael Quadruple-Digit Post Count

    @Pavel Macek I hit the wall in FPP. I reached 14-12-12-10-8 rep/set day and almost all sets were all-out. I kept rest between sets no longer and no shorter than 5 minutes, but that wasn't sufficient in terms of recovery. What would you suggest before GTG (currently this option is not available)?
    • Cut every sets from 2-5 by more than 2 reps and continue the program?
    • Increase time of rest between sets?
    • Change nothing and continue the program?
    • Change the program?
     
  16. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    I suggest try b) first, and let's see how it goes. If it doesn't work out, a).
     
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  17. mikhael

    mikhael Quadruple-Digit Post Count

    Thank you, I will follow your advice.
    And one more, any suggestions regarding rest time?
     
  18. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Keep me updated.
     
  19. mikhael

    mikhael Quadruple-Digit Post Count

    Roger that.
     
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  20. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    Today's training: Swings + OPUAs
    • goblet squats - 40-48-48, 3 sets of 5
    • III-I-II (high volume-low intensity-medium density) one-arm swings - 40-48-40-48-40-48; 10 swings every 60 secs; 120 swings total (sum of left and right).
    • OPUAs - sets of 3-5
    I will give my left forearm time to heal.
     

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