My wife says I gained some muscles, especially upper body: back, shoulders, arms. I also feel t-shirts are getting smaller...
Repeat Until Strong.
- Thread starter Pavel Macek
- Start date
My wife says I gained some muscles, especially upper body: back, shoulders, arms. I also feel t-shirts are getting smaller...
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 - giving the callus time to heal
- bent presses - high volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36kg, 2x36 kg, always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
Bent presses with 40 feel easy - good.
- move prep, 3 rounds of: 20 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatch - giving the callus time to heal
- bent presses - high volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36kg, 2x36 kg, always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
Bent presses with 40 feel easy - good.
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.
- snatches - low volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 4x32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - low volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x36 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
As I haven't been snatching for about a week, I have dropped few 6s to 4s. Just few reps.
Today's quote:
- move prep, 3 rounds of: 20 kg - armbar to Brettzel arm bar, kneeling hip flexor stretch with kettlebell overhead - 5x, Hack squat - 5x.
- snatches - low volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 4x32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - low volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x36 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
As I haven't been snatching for about a week, I have dropped few 6s to 4s. Just few reps.
Today's quote:
“For my ally is the Force, and a powerful ally it is.”
– Yoda
Today's practice: Rest Day
Just the usual business - morning breathing exercises and morning recharge, movement snacks, dumbbell exercise experiments (as I am finishing one of my long time prepared projects), MMA.
Today's video: Abbye "Pudgy" Stockton
One of the legends of the Iron Game, beautiful and strong lady and her friends.
Just the usual business - morning breathing exercises and morning recharge, movement snacks, dumbbell exercise experiments (as I am finishing one of my long time prepared projects), MMA.
Today's video: Abbye "Pudgy" Stockton
One of the legends of the Iron Game, beautiful and strong lady and her friends.
Today's practice: Royal S&S
- snatches - high volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 4x32 kg, 4x 32 kg, 4x 32 kg, 4x 32 kg, 4x 32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - medium volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x36 kg,2x36 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
Snatches with 32 feel great! Hardstyle = smart style, and a heavy weight is a great teacher.
- snatches - high volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 4x32 kg, 4x 32 kg, 4x 32 kg, 4x 32 kg, 4x 32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - medium volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x36 kg,2x36 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
Snatches with 32 feel great! Hardstyle = smart style, and a heavy weight is a great teacher.
Today's practice: Royal S&S
- snatches - medium volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 4x32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - heavy volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
- snatches - medium volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 4x32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - heavy volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x36 kg, 2x36 kg, 2x36 kg, 2x36 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
Today's practice: Royal S&S
- snatches - light volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - medium volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
- snatches - light volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, OTM, always left, rest, right, rest (= 1 set), 5 sets each hand, 10 sets total.
- bent presses - medium volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, always left and right, rest (= 1 set), 5 sets each hand, 10 sets total.
Weakend's practice
Easy dumbbell swings, cleans & presses, and finishing the manual for my first Hardstyle dumbbell lifting minimum workshop.
Today's picture
“One Handed Lifts: Different methods of raising heavy dumb-bells high over head with one hand by Sandow”
Easy dumbbell swings, cleans & presses, and finishing the manual for my first Hardstyle dumbbell lifting minimum workshop.
Today's picture
“One Handed Lifts: Different methods of raising heavy dumb-bells high over head with one hand by Sandow”
- McFadden’s Physical Culture, 1900.
Old-timers did the one-arm dumbbell press very differently from what you today when you see somebody to press the dumbbell(s). And yes, there are differences between a kettlebell and dumbbell press, too. What lessons can you learn from this photo?
Apollon, The Continental Physical Training Course, 1909.
Friends, colleagues, brothers & sisters in Strength, I wish you STRONG 2018!
Today's practice: Royal S&S
- snatches - medium volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - high volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x36 kg, 2x36 kg, always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
- snatches - medium volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - high volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x36 kg, 2x36 kg, always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
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Today's video: Kettlebell Juggling (1925)
“The Weight” (Das Gewicht): Kettlebell in a rare vintage movie “The Road to Strength and Beauty” (Wege zu Kraft und Schönheit), 1925.
“The Weight” (Das Gewicht): Kettlebell in a rare vintage movie “The Road to Strength and Beauty” (Wege zu Kraft und Schönheit), 1925.
Today: Holiday!
Jon Engum, Master SFG, is visiting Prague with his family, so trip to Pilsen, ossuary in Kutná Hora, good food, good beer, good times!
Jon Engum, Master SFG, is visiting Prague with his family, so trip to Pilsen, ossuary in Kutná Hora, good food, good beer, good times!
The Nail
Level 7 Valued Member
This is with this kind of news that I regret not living in Prague anymore...
Prague, Plzen, Kutna Hora, good choices.
Please send my greatings to the Master!
Today's practice: Royal S&S
- snatches - high volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 4x 32 kg, 4x 32 kg, OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - medium volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
- snatches - high volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 4x 32 kg, 4x 32 kg, OTM, always left, rest, right, rest (= 1 set), 10 sets each hand, 20 sets total.
- bent presses - medium volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, always left and right, rest (= 1 set), 7 sets each hand, 14 sets total.
Today's picture: Old trophy
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.
- snatches - medium volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - high volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x 36 kg. always left and right, rest (= 1 set), 10 sets each hand, 20 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.
- snatches - medium volume session: 4x 32 kg, 6x 32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, 6x32 kg, OTM, always left, rest, right, rest (= 1 set), 7 sets each hand, 14 sets total.
- bent presses - high volume session: 2x36 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x 36 kg. always left and right, rest (= 1 set), 10 sets each hand, 20 sets total.
Today's fun: Dumbbell Swing
47,5 kg @ 68 kg bodyweight. Not exactly a 100% clean lift, but for GTGying with 27,5 kg dumbbell next to my fridge, I am happy.
47,5 kg @ 68 kg bodyweight. Not exactly a 100% clean lift, but for GTGying with 27,5 kg dumbbell next to my fridge, I am happy.