The Nail
Level 7 Valued Member
Cool photo, but now I want fancy high waist underwear with a belt.
Repeat Until Strong.
- Thread starter Pavel Macek
- Start date
Today's photo: HSQ
Władysław Pytlasiński (1863-1933) - kettlebell Hack squat. From his book Podnoszenie ciężarów (“Weightlifting”), published in 1929.
Check out a detailed HSQ tutorial here
Władysław Pytlasiński (1863-1933) - kettlebell Hack squat. From his book Podnoszenie ciężarów (“Weightlifting”), published in 1929.
Check out a detailed HSQ tutorial here
Today's practice: Royal S&S
- snatch - light volume session: 4x32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x 32 kg - 5 sets each hand, 10 sets total.
- bent presses - light volume session: 2x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, - always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
- snatch - light volume session: 4x32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x 32 kg - 5 sets each hand, 10 sets total.
- bent presses - light volume session: 2x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, - always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
Today's photo: Harry Hall, dumbbell side press.
Today's practice: Royal S&S
- snatches - no snatches today. Not exactly torn callus, but small cut under one finger.
- bent presses - medium volume session: 2x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
- snatches - no snatches today. Not exactly torn callus, but small cut under one finger.
- bent presses - medium volume session: 2x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
My comp had a tea accident (right, @Justyna Mackova ?). I am not writting, but I am practicing! I’ll be back soon.
Today's practice: Royal S&S
- move prep, 3 rounds of: 20 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - medium volume session: 4x32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - medium volume session: 2x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
- move prep, 3 rounds of: 20 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - medium volume session: 4x32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg - always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - medium volume session: 2x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg - always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
Last edited:
Today's practice: Royal S&S
- move prep, 1 round of: 20 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - high volume session: 4x32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 4x32 kg, 4x32 kg, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - high volume session: 2x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 2x32 kg, 2x32 kg, always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
- move prep, 1 round of: 20 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - high volume session: 4x32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 4x32 kg, 4x32 kg, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - high volume session: 2x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 2x32 kg, 2x32 kg, always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
ShawnM
Level 9 Valued Member
@Pavel Macek- I'm sorry if this has been asked, are you having any shoulder or whatever issues with snatching so often. I see you wave volume with your weight and reps pretty much staying the same. Thanks for the pics and the great log.
Just occasional callus - that’s all. If you spend enough time on get-ups and proper snatch technique, there should not be any problems at all, even with much higher volume. High volume in the context of RSAS means - high volume in the context of RSAS. Minimum effective dose.
I wave the number of sets, and gradually change the number of reps, or weight.
What elbow issues exactly?
I am not sure if snatches won’t cause more troubles in the long run - please consult with a medical pro.
Tip from a coache’s perspective - hanging exercises are great. Start with few seconds, and gradually increase the the time. Very graduální. It may take a lot of time, but it is worth a shot. Patience and and consistency are the key.
Hi Pavel, is "Royal Simole & Sinister" going to be released to general public?
As a book or, download?
As a book or, download?
Peter - extensive article for StrongFirst blog.
Today's practice: Royal S&S
- move prep, 1 round of: 20 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - damn, new callus. No snatches.
- bent presses - high volume session: 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36kg,3x36 kg, always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
I will drop the reps to 2, and start to insert sets with 40 kg. Double progression and waving the load works like a magic.
- move prep, 1 round of: 20 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - damn, new callus. No snatches.
- bent presses - high volume session: 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36 kg, 3x36kg,3x36 kg, always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
I will drop the reps to 2, and start to insert sets with 40 kg. Double progression and waving the load works like a magic.
Today’s photo
Congratulations to Fabio Zonin, my mentor, colleague, friend and brother in Strength, a true gentleman with a Heart of Steel!
Congratulations to Fabio Zonin, my mentor, colleague, friend and brother in Strength, a true gentleman with a Heart of Steel!
DavThew
Level 6 Valued Member
@Pavel Macek - I know you were in good shaoe before, but have you noticed any hypertrophy with this program? I'm currently doing an experimental Strong Endurance snatch protocol and my shoulders seem to be growing on a daily basis.