The Nail
Level 7 Valued Member
You are still getting in lots of lat and hip work. After a brief adjustment you'll likely come back to S&S stronger than before.
Repeat Until Strong.
- Thread starter Pavel Macek
- Start date
Today's practice: Royal S&S, Test Cycle
- move prep: 16 kg - bent arm bar - 10 breaths, pump - 5x, cossack - 10x
- bent press: 16, 20, 24, 28 32, 36 - singles, always 1 left and 1 right
- snatch - 24 kg, easy session, 6 sets each hand: 5, 6, 5, 5, 5, 5, 5, 5, 5 ,5 - always left, rest, right, rest
- bent presses - 28 kg, hard session, 10 sets each hand: 2, 3, 2, 2, 2, 2, 2, 2, 2, 2 - always left and right
Today's photo: From one of the old Earle Liederman's books
"The action is not to push the bell upwards, but to move your body away form the weight. After bending sideways until arm is straight, the attempt should be made to stand erect with the bell. Assistance with the left hand or arm, as shown above, will help the lifter. The bent press is the only maker in which very heavy weights can be lifted overhead."
- move prep: 16 kg - bent arm bar - 10 breaths, pump - 5x, cossack - 10x
- bent press: 16, 20, 24, 28 32, 36 - singles, always 1 left and 1 right
- snatch - 24 kg, easy session, 6 sets each hand: 5, 6, 5, 5, 5, 5, 5, 5, 5 ,5 - always left, rest, right, rest
- bent presses - 28 kg, hard session, 10 sets each hand: 2, 3, 2, 2, 2, 2, 2, 2, 2, 2 - always left and right
Today's photo: From one of the old Earle Liederman's books
"The action is not to push the bell upwards, but to move your body away form the weight. After bending sideways until arm is straight, the attempt should be made to stand erect with the bell. Assistance with the left hand or arm, as shown above, will help the lifter. The bent press is the only maker in which very heavy weights can be lifted overhead."
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The Nail
Level 7 Valued Member
@Pavel Macek, why are you unable to train the get-up, but still do lots of snatching and bent pressing?
Obvious answer is 'one hurts the other does not hurt' but...
Obvious answer is 'one hurts the other does not hurt' but...
Neither hurts but listen to this: I had Olecranon bursitis, basically the sac of the elbow joint burst and filled with fluid. No pain, no injury to the joint, but if I lean on the elbow (mechanical pressure), it fills with the fluid again, which is annoying - if it happens, I need to go to a doctor to get it sucked out with a needle. It is was already healed, but when I tried some lighter get-ups, same problem again. Flexion, extension, ROM, all good, no pain - so I decided to give it time to heal completely, so no get-ups, no elbow strikes, etc. Presses, bent presses, snatches, everything else, no problem at all.
The Nail
Level 7 Valued Member
Strange! A long time ago, I had a shoulder problem where I couldn't squat due to pain, but I could bench heavy as I wanted without even the slightest discomfort in the same shoulder.
Injuries can be odd.
@The Nail As i said, no pain, no discomfort at all - not before, not now, full ROM, just an annoying swelling. I don't want it (after about 7 visits) to return. Both my elbows are busted from 26 years of martial arts - elbow strikes to the punching bag, to the headgear/head, planks on elbows, not to mention armbars (BJJ, not kettlebell). If you check my pics/videos, you will see that I have quite big elbows.
@The Nail check this out - this picture is taken in my martial arts school right after the injury. As it did not hurt at all (and because I am smart), I continued the morning training, and also the afternoon training, both lifting/combat training. Well, it wasn't the best idea haha. Right now 90% smaller (my regular big elbow size), but I am super cautious - right hand elbow strikes only, and no leaning on forearms/elbows, letting the scar tissue to heal.
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The Nail
Level 7 Valued Member
I wish I could I could say I've never been that smart.
But I've been that smart, and more than once. My reward was rebuilding my bench press starting with only the barbell.
Ahh, learning the hard way.
Today's practice: Royal S&S, Test Cycle
- move prep: 16 kg - bent arm bar - 10 breaths, pump - 5x, cossack - 10x
- bent press: 16, 20, 24, 28 32, 36, 40 - singles, always 1 left and 1 right
- snatch - 24 kg, medium session, 8 sets each hand: 5, 6, 6, 5, 5, 5, 5, 5, 5 ,5 - always left, rest, right, rest
- bent presses - 28 kg, medium session, 8 sets each hand: 2, 3, 3, 2, 2, 2, 2, 2, 2, 2 - always left and right
Today's photo: Earl Liederman
"In the deep knee bending exercise, I want you to start doing it on one leg at a time. This will make the exercise twice as hard for you, and will tire you out quicker, which naturally will save you a great many repetitions and time. If you find it too hard at present, you may assist yourself by touching a chair or any object, but do not put too much dependence on the hands; make your legs do the work. Ten times on one leg is worth 50 times on two legs, so now you can figure it out for yourself. If you have been doing the deep knee bending, say 50 times without stopping, 9 or 10 times on one leg will do you more good."
There is no better place to learn the pistol squat progressions and programming than at our SFB Bodyweight Course or Cert. We at StrongFirst are following in the foot steps of the legendary forefathers of the Iron Game and their ideal of "Health & Strength".
- move prep: 16 kg - bent arm bar - 10 breaths, pump - 5x, cossack - 10x
- bent press: 16, 20, 24, 28 32, 36, 40 - singles, always 1 left and 1 right
- snatch - 24 kg, medium session, 8 sets each hand: 5, 6, 6, 5, 5, 5, 5, 5, 5 ,5 - always left, rest, right, rest
- bent presses - 28 kg, medium session, 8 sets each hand: 2, 3, 3, 2, 2, 2, 2, 2, 2, 2 - always left and right
Today's photo: Earl Liederman
"In the deep knee bending exercise, I want you to start doing it on one leg at a time. This will make the exercise twice as hard for you, and will tire you out quicker, which naturally will save you a great many repetitions and time. If you find it too hard at present, you may assist yourself by touching a chair or any object, but do not put too much dependence on the hands; make your legs do the work. Ten times on one leg is worth 50 times on two legs, so now you can figure it out for yourself. If you have been doing the deep knee bending, say 50 times without stopping, 9 or 10 times on one leg will do you more good."
There is no better place to learn the pistol squat progressions and programming than at our SFB Bodyweight Course or Cert. We at StrongFirst are following in the foot steps of the legendary forefathers of the Iron Game and their ideal of "Health & Strength".
Today's practice: Royal S&S, Test Cycle
- move prep: 16 kg - bent arm bar - 10 breaths, pump - 5x, cossack - 10x
- bent press: 16, 20, 24, 28 32, 36, 40 - singles, always 1 left and 1 right
- snatch - 24 kg, hard session, 10 sets each hand: 5, 6, 6, 6, 5, 5, 5, 5, 5 , 5, 5 - always left, rest, right, rest (= 1 set)
- bent presses - 28 kg, hard session, 10 sets each hand: 2, 3, 3, 3, 2, 2, 2, 2, 2, 2, 2, 2 - always left and right, rest (= 1 set)
Today's photo: Weakness is a crime. Don’t be a criminal. - Physical Culture magazine, 1900.
- move prep: 16 kg - bent arm bar - 10 breaths, pump - 5x, cossack - 10x
- bent press: 16, 20, 24, 28 32, 36, 40 - singles, always 1 left and 1 right
- snatch - 24 kg, hard session, 10 sets each hand: 5, 6, 6, 6, 5, 5, 5, 5, 5 , 5, 5 - always left, rest, right, rest (= 1 set)
- bent presses - 28 kg, hard session, 10 sets each hand: 2, 3, 3, 3, 2, 2, 2, 2, 2, 2, 2, 2 - always left and right, rest (= 1 set)
Today's photo: Weakness is a crime. Don’t be a criminal. - Physical Culture magazine, 1900.
Today's practice: Rest day
Joint mobility, easy stretching, easy kettlebell lifting (arm bars, get-up 101, Jefferson's curl, goblet squats, Hack squats, cossacks, shoulder rotator... ), neck strengthening exercises.
Today's article: Thomas Inch Learns the Dumbbell Swing
Joint mobility, easy stretching, easy kettlebell lifting (arm bars, get-up 101, Jefferson's curl, goblet squats, Hack squats, cossacks, shoulder rotator... ), neck strengthening exercises.
Today's article: Thomas Inch Learns the Dumbbell Swing
Today's practice: Royal S&S, Test Cycle
- move prep: 16 kg - bent arm bar - 10 breaths, pump - 5x, cossack - 10x
- bent press: 16, 20, 24, 28 32, 36, 40 - singles, always 1 left and 1 right
- snatch - 24 kg, easy session, 6 sets each hand: 5, 6, 6, 6, 6, 5 - always left, rest, right, rest (= 1 set)
- bent presses - 28 kg, easy session, 6 sets each hand: 2, 3, 3, 3, 3, 2 - always left and right, rest (= 1 set)
Today's photo
“Wally Zagurski bent pressing the most famous piece of iron in the world. the Cyr bell, with which Louis Cyr, the strongest man who ever lived, broke Sandow’s record with a lift of 273 pounds. “
- move prep: 16 kg - bent arm bar - 10 breaths, pump - 5x, cossack - 10x
- bent press: 16, 20, 24, 28 32, 36, 40 - singles, always 1 left and 1 right
- snatch - 24 kg, easy session, 6 sets each hand: 5, 6, 6, 6, 6, 5 - always left, rest, right, rest (= 1 set)
- bent presses - 28 kg, easy session, 6 sets each hand: 2, 3, 3, 3, 3, 2 - always left and right, rest (= 1 set)
Today's photo
“Wally Zagurski bent pressing the most famous piece of iron in the world. the Cyr bell, with which Louis Cyr, the strongest man who ever lived, broke Sandow’s record with a lift of 273 pounds. “
- Bob Hoffman, Weight Lifting, 1939.
Today's practice: Royal S&S, Test Cycle
- move prep: 16 kg - bent arm bar - 10 breaths, pump - 5x, cossack - 10x
- bent press: 16, 20, 24, 28 32, 36, 40 - singles, always 1 left and 1 right
- snatch - 24 kg, medium session, 8 sets each hand: 5, 6, 6, 6, 6, 6, 5, 5 - always left, rest, right, rest (= 1 set)
- bent presses - 28 kg, medium session, 6 sets each hand: 2, 3, 3, 3, 3, 3, 2, 2 - always left and right, rest (= 1 set)
Today's video: Charles Rigoulot (1924)
One-arm barbell snatch, clean & jerk, two-hand press, two hand snatch.
Some his best lifts from 1924 were 92,5 kg (one-hand clean & jerk), 90 kg (one-hand snatch), 85 kg (military press), 105 kg (snatch), and 140 kg (clean & jerk).
- move prep: 16 kg - bent arm bar - 10 breaths, pump - 5x, cossack - 10x
- bent press: 16, 20, 24, 28 32, 36, 40 - singles, always 1 left and 1 right
- snatch - 24 kg, medium session, 8 sets each hand: 5, 6, 6, 6, 6, 6, 5, 5 - always left, rest, right, rest (= 1 set)
- bent presses - 28 kg, medium session, 6 sets each hand: 2, 3, 3, 3, 3, 3, 2, 2 - always left and right, rest (= 1 set)
Today's video: Charles Rigoulot (1924)
One-arm barbell snatch, clean & jerk, two-hand press, two hand snatch.
Some his best lifts from 1924 were 92,5 kg (one-hand clean & jerk), 90 kg (one-hand snatch), 85 kg (military press), 105 kg (snatch), and 140 kg (clean & jerk).
Today's practice: Rest day
Just easy dumbbell technique practice - swings, overhead squats, cleans, presses; easy bent press singles.
Today's photo: Cammie Lusko
A bodybuilder and weightlifter, became in 1983 the first woman to lift more than her body weight overhead with one arm (131 lbs.). At guest posings, Cammie did a strongwoman act in which she (at a bodyweight of approximately 130 pounds) pressed men weighing nearly 200 pounds overhead, and jerked a 135-pound dumbbell overhead.
Damn. STRONG!
Just easy dumbbell technique practice - swings, overhead squats, cleans, presses; easy bent press singles.
Today's photo: Cammie Lusko
A bodybuilder and weightlifter, became in 1983 the first woman to lift more than her body weight overhead with one arm (131 lbs.). At guest posings, Cammie did a strongwoman act in which she (at a bodyweight of approximately 130 pounds) pressed men weighing nearly 200 pounds overhead, and jerked a 135-pound dumbbell overhead.
Damn. STRONG!
...oh, and I forgot: left hand 44 kg bent press. I think my previous PR was 40.
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