A bit heavier than medium effort - but not heavy. So far so good, no rush.
Repeat Until Strong.
- Thread starter Pavel Macek
- Start date
A bit heavier than medium effort - but not heavy. So far so good, no rush.
- goblet squats - 5x48 kg, 5x48, 5x48 kg
- one-arm swings, high volume - 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, OTM, always left, rest; right, rest. 14 sets total (sum of left and right)
- get-ups, low volume - 1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 6 sets total (sum of left and right)
- one-arm swings, high volume - 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, OTM, always left, rest; right, rest. 14 sets total (sum of left and right)
- get-ups, low volume - 1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 6 sets total (sum of left and right)
Today's photo
“Charles Rigoulot set 12 world records in the light-heavyweight and unlimited classes from 1923-26.... His best lift was the snatch and he was a specialist in the one-arm snatch.
While a prisoner in Germany during World War II, he is alleged to have bent the bars of a cell with his bare hands in order to assist an escape.”
“Charles Rigoulot set 12 world records in the light-heavyweight and unlimited classes from 1923-26.... His best lift was the snatch and he was a specialist in the one-arm snatch.
While a prisoner in Germany during World War II, he is alleged to have bent the bars of a cell with his bare hands in order to assist an escape.”
goblet squats - 5x48 kg, 5x48, 5x48 kg
- one-arm swings, medium volume - 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, OTM, always left, rest; right, rest. 10 sets total (sum of left and right)
- half get-ups, medium volume - 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, always left+ right, rest, 10 sets total (sum of left and right)
- one-arm swings, medium volume - 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg, OTM, always left, rest; right, rest. 10 sets total (sum of left and right)
- half get-ups, medium volume - 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, 2x40 kg, always left+ right, rest, 10 sets total (sum of left and right)
Today's photo
“Anthony Matysek supporting a dumbbell weighing 150 pounds”.
Strength, Vol III. No. 4., 1918.
“Anthony Matysek supporting a dumbbell weighing 150 pounds”.
Strength, Vol III. No. 4., 1918.
I am not exactly naturally flexible guy, so few months ago, I have decided to focus more only my flexibility training, following the Flexible Steel methodology. My daily "Easy Stretching" routine consist of
- standing hamstring stretch (Chinese call it "kissing the shoe")
- foot elevated hamstring stretch
- toe touch - standing and sitting
- Cossacks
- hip switches
- seated straddle
- Brettzel
- gymnastic bridge
Not there yet, but getting better every month, and feeling great. Strength = confidence. Flexibility = freedom.
- standing hamstring stretch (Chinese call it "kissing the shoe")
- foot elevated hamstring stretch
- toe touch - standing and sitting
- Cossacks
- hip switches
- seated straddle
- Brettzel
- gymnastic bridge
Not there yet, but getting better every month, and feeling great. Strength = confidence. Flexibility = freedom.
- goblet squats - 5x48 kg, 5x48, 5x48 kg
- one-arm swings, low volume - 10x48 kg, 10x48 kg, 10x48 kg, OTM, always left, rest; right, rest. 6 sets total (sum of left and right)
- get-ups, high volume - 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 14 sets total (sum of left and right)
- one-arm swings, low volume - 10x48 kg, 10x48 kg, 10x48 kg, OTM, always left, rest; right, rest. 6 sets total (sum of left and right)
- get-ups, high volume - 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 14 sets total (sum of left and right)
Excerpt from the SIMPLEXSTRONG SDS Dumbbell Manual I am working on:
"In the Squat variation [of the dumbbell swing] the dumbbell travels a shorter distance - you drop under it into a full squat. This was a preferred technique of Maxick’s dumbbell Swing. He notes that “clever lifter fixes the weight well below the height of shoulder.”
Calvert (1924) writes:
“… when the bell is opposite your eyes you quickly bend your knees and sit on your heels…, thus lowering your body in a way which enables you to get underneath the mounting bell. If you omit this second dip of the legs you will raise anywhere from 40 to 80 lbs. less than if you do use the legs correctly.”
Calvert (1924) writes:
“… when the bell is opposite your eyes you quickly bend your knees and sit on your heels…, thus lowering your body in a way which enables you to get underneath the mounting bell. If you omit this second dip of the legs you will raise anywhere from 40 to 80 lbs. less than if you do use the legs correctly.”
So, my “Low - Medium - High Rep SAS” experiment was successful. I kept the system of adding the weight same as in SAS, but varied the reps (60, 100 or 140 swings; 6, 10, or 14 get-ups), based on the dice throw. I finished the program with relatively comfortable 140 swings with 48 kg and 14 get-ups with 40 kg. Next phase is based on these numbers (get-up - in the swing, I will take one step back, as for meeting the Sinister I need only 48, and I will save strength for get-ups).
Next experiment: “Light - Medium - Heavy Weight SAS"
This time, I will keep the reps same as in the original SAS (100 swings, 10 get-ups), but will vary the weight, again based on the dice throw:
Swing
Notice that I saved all variations only I have comfortably met what I termed “Solid” standard (100 swings with 40 kg in 5 minutes, 10 get-ups with 40 kg in 10 minutes).
Next experiment: “Light - Medium - Heavy Weight SAS"
This time, I will keep the reps same as in the original SAS (100 swings, 10 get-ups), but will vary the weight, again based on the dice throw:
Swing
- 1, 2 = 36 kg (and adding 40 kg)
- 3, 4 = 40 kg (and adding 44 kg)
- 5, 6 = 44 kg (and adding 48 kg)
- 1, 2 = 32 kg (and adding 36kg)
- 3, 4 = 36 kg (and adding 40 kg)
- 5, 6 = 40 kg (and adding 44 kg)
Notice that I saved all variations only I have comfortably met what I termed “Solid” standard (100 swings with 40 kg in 5 minutes, 10 get-ups with 40 kg in 10 minutes).
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- goblet squats, heavy - 5x44 kg, 5x48, 5x44 kg
- one-arm swings, heavy - 10x44 kg, 10x48 kg, 10x44 kg, 10x44 kg, 10x44 kg, OTM, always left, rest; right, rest. 10 sets/100 swings total (sum of left and right)
- get-ups, medium - 1x36 kg, 1x40 kg, 1x36 kg, 1x36 kg, 1x36 kg, always left+ right, rest, 10 sets/10 get-ups total (sum of left and right)
- one-arm swings, heavy - 10x44 kg, 10x48 kg, 10x44 kg, 10x44 kg, 10x44 kg, OTM, always left, rest; right, rest. 10 sets/100 swings total (sum of left and right)
- get-ups, medium - 1x36 kg, 1x40 kg, 1x36 kg, 1x36 kg, 1x36 kg, always left+ right, rest, 10 sets/10 get-ups total (sum of left and right)
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Today's practice
- goblet squats, medium - 5x40 kg, 5x44, 5x40 kg
- one-arm swings, medium - 10x40 kg, 10x44 kg, 10x44 kg, 10x40 kg, 10x40 kg, OTM, always left, rest; right, rest. 10 sets/100 swings total (sum of left and right)
- get-ups, heavy - 1x40 kg, 1x44 kg, 1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 10 sets/10 get-ups total (sum of left and right)
- goblet squats, medium - 5x40 kg, 5x44, 5x40 kg
- one-arm swings, medium - 10x40 kg, 10x44 kg, 10x44 kg, 10x40 kg, 10x40 kg, OTM, always left, rest; right, rest. 10 sets/100 swings total (sum of left and right)
- get-ups, heavy - 1x40 kg, 1x44 kg, 1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 10 sets/10 get-ups total (sum of left and right)
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Today's video
Today's practice
- goblet squats, heavy - 5x44 kg, 5x48, 5x44 kg
- one-arm swings, heavy - 10x44 kg, 10x48 kg, 10x48 kg, 10x44 kg, 10x44 kg, OTM, always left, rest; right, rest. 10 sets/100 swings total (sum of left and right)
- get-ups, medium - 1x36 kg, 1x40 kg, 1x40 kg, 1x36 kg, 1x36 kg, always left+ right, rest, 10 sets/10 get-ups total (sum of left and right)
- goblet squats, heavy - 5x44 kg, 5x48, 5x44 kg
- one-arm swings, heavy - 10x44 kg, 10x48 kg, 10x48 kg, 10x44 kg, 10x44 kg, OTM, always left, rest; right, rest. 10 sets/100 swings total (sum of left and right)
- get-ups, medium - 1x36 kg, 1x40 kg, 1x40 kg, 1x36 kg, 1x36 kg, always left+ right, rest, 10 sets/10 get-ups total (sum of left and right)
malleus
Level 5 Valued Member
Mr. Pavel, can I use this 6,10,14 sets( sum of left and right) for the bent press?
Which program? My test version of RSAS? Or different program?
malleus
Level 5 Valued Member
RSAS
RSAS uses different protocol for bent press - 5, 7, or 10 sets of 2-3 reps.
Today's practice
- goblet squats, medium - 5x40 kg, 5x44, 5x40 kg
- one-arm swings, medium - 10x40 kg, 10x44 kg, 10x44 kg, 10x40 kg, 10x40 kg, OTM, always left, rest; right, rest. 10 sets/100 swings total (sum of left and right)
- get-ups, heavy - 1x40 kg, 1x44 kg, 1x44 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 10 sets/10 get-ups total (sum of left and right)
- goblet squats, medium - 5x40 kg, 5x44, 5x40 kg
- one-arm swings, medium - 10x40 kg, 10x44 kg, 10x44 kg, 10x40 kg, 10x40 kg, OTM, always left, rest; right, rest. 10 sets/100 swings total (sum of left and right)
- get-ups, heavy - 1x40 kg, 1x44 kg, 1x44 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 10 sets/10 get-ups total (sum of left and right)
Today's photo
Windmill - from Alan Calvert’s Body Molding, 1925.
Windmill - from Alan Calvert’s Body Molding, 1925.
Today's practice
- goblet squats, heavy - 5x44 kg, 5x48, 5x44 kg
- one-arm swings, heavy - 10x44 kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x44 kg, OTM, always left, rest; right, rest. 10 sets/100 swings total (sum of left and right)
- get-ups, light - 1x32 kg, 1x36 kg, 1x36 kg, 1x36 kg, 1x32 kg, always left+ right, rest, 10 sets/10 get-ups total (sum of left and right)
- goblet squats, heavy - 5x44 kg, 5x48, 5x44 kg
- one-arm swings, heavy - 10x44 kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x44 kg, OTM, always left, rest; right, rest. 10 sets/100 swings total (sum of left and right)
- get-ups, light - 1x32 kg, 1x36 kg, 1x36 kg, 1x36 kg, 1x32 kg, always left+ right, rest, 10 sets/10 get-ups total (sum of left and right)
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