Repeat Until Strong.

Pavel Macek

> 3k Posts
Master Certified Instructor
Great job.
You have that lean,wiry fighter's physique.Could you share any insight into your eating habits--food choices,fasting,etc?Much appreciated--thanks.
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.
 

Pavel Macek

> 3k 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)
 

pet'

> 6k 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'
 

Pavel Macek

> 3k Posts
Master Certified Instructor
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'
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
 

pet'

> 6k 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'
 

Pavel Macek

> 3k Posts
Master Certified Instructor
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'
Pet',

Same answer as above.
 

pet'

> 6k 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'
 

Pavel Macek

> 3k Posts
Master Certified Instructor
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 ?

Kind regards,

Pet'
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:

Pavel Macek

> 3k 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:

Pavel Macek

> 3k 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.⁣⁣​
⁣⁣⁣⁣
 

Pavel Macek

> 3k 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.
 

mikhael

> 1k Posts
@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?
 

Pavel Macek

> 3k Posts
Master Certified Instructor
@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?
I suggest try b) first, and let's see how it goes. If it doesn't work out, a).
 

Pavel Macek

> 3k 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.
 
Top Bottom