Repeat Until Strong.
- Thread starter Pavel Macek
- Start date
The Nail
Level 7 Valued Member
Looks like a good time! Of course there were KB swings in there
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x48 kg, 5x40 kg, 5x48 kg
- 4-4 (high-high) one-arm swings - 10x48kg, 10x40 kg, 10x48 kg, 10x48 kg, 10x40 kg, 10x48 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right)
- 4-3 (high-medium) get-ups - 1x40kg, 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
- goblet squats - 5x48 kg, 5x40 kg, 5x48 kg
- 4-4 (high-high) one-arm swings - 10x48kg, 10x40 kg, 10x48 kg, 10x48 kg, 10x40 kg, 10x48 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right)
- 4-3 (high-medium) get-ups - 1x40kg, 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
Today's picture
Class. Old-school is the best school. Btw., this is manual for boxers.
“…developing physically, mentally, morally and in ideals.”
Class. Old-school is the best school. Btw., this is manual for boxers.
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x40 kg, 5x32 kg, 5x4é kg
- 4-2 (high-light) one-arm swings - 10x40kg, 10x32 kg, 10x40 kg, 10x32 kg, 10x40 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right)
- 3-4 (medium-high) get-ups - 1x44 kg, 1x36kg, 1x44 kg, 1x36 kg, 1x44 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
- goblet squats - 5x40 kg, 5x32 kg, 5x4é kg
- 4-2 (high-light) one-arm swings - 10x40kg, 10x32 kg, 10x40 kg, 10x32 kg, 10x40 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right)
- 3-4 (medium-high) get-ups - 1x44 kg, 1x36kg, 1x44 kg, 1x36 kg, 1x44 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
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Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x36 kg, 5x28 kg, 5x36 kg
- 3-1 (medium-very light) one-arm swings - 10x36kg, 10x28 kg, 10x36 kg, 10x28 kg, 10x36 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right)
- 1-4 (very light-high) get-ups - 1x44 kg, 1x36kg, 1x44 kg, always left+ right, rest, 6 get-ups total (sum of left and right).
- goblet squats - 5x36 kg, 5x28 kg, 5x36 kg
- 3-1 (medium-very light) one-arm swings - 10x36kg, 10x28 kg, 10x36 kg, 10x28 kg, 10x36 kg, OTM, always left, rest; right, rest. 100 swings total (sum of left and right)
- 1-4 (very light-high) get-ups - 1x44 kg, 1x36kg, 1x44 kg, always left+ right, rest, 6 get-ups total (sum of left and right).
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x36 kg, 5x28 kg, 5x36 kg
- 2-2 (light-light) get-ups - 1x36 kg, 1x28 kg, 1x36 kg, 1x28 kg always left+ right, rest, 8 get-ups total (sum of left and right).
No swings - cut in the middle of my right palm.
- goblet squats - 5x36 kg, 5x28 kg, 5x36 kg
- 2-2 (light-light) get-ups - 1x36 kg, 1x28 kg, 1x36 kg, 1x28 kg always left+ right, rest, 8 get-ups total (sum of left and right).
No swings - cut in the middle of my right palm.
Today's thought
- focus on low investment - high return
- save
- spend wisely
- use it to help others
Financial or strength training advice?
Yes.
- focus on low investment - high return
- save
- spend wisely
- use it to help others
Financial or strength training advice?
Yes.
Today's picture
Harold Ansorge, dumbbell bent press.
Harold Ansorge, dumbbell bent press.
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x36 kg, 5x28 kg, 5x36 kg
- 4-2 (high-light) one-arm swings - 10x40kg, 10x32 kg, 10x40 kg, 10x32 kg, 10x40 kg, 10x32 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right)
- 3-2 (medium-very light) get-ups - 1x32 kg, 1x24 kg, 1x32 kg, 1x24, 1x32 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
- goblet squats - 5x36 kg, 5x28 kg, 5x36 kg
- 4-2 (high-light) one-arm swings - 10x40kg, 10x32 kg, 10x40 kg, 10x32 kg, 10x40 kg, 10x32 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right)
- 3-2 (medium-very light) get-ups - 1x32 kg, 1x24 kg, 1x32 kg, 1x24, 1x32 kg, always left+ right, rest, 10 get-ups total (sum of left and right).
Fan artwork
Today's thought
Pendulum always swings from right to left.
In the past, many were bullied. Today, in the name of political correctness, everybody is sissified.
Don't be a bully. Don't be a sissy. Let your safe space be a StrongFirst Gym or martial arts gym.
#ladiesandgentlemen
Pendulum always swings from right to left.
In the past, many were bullied. Today, in the name of political correctness, everybody is sissified.
Don't be a bully. Don't be a sissy. Let your safe space be a StrongFirst Gym or martial arts gym.
#ladiesandgentlemen
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x36 kg, 5x36 kg, 5x36 kg
- 4-2 (high-very light) one-arm swings - 10x36kg, 10x28 kg, 10x36 kg, 10x36 kg, 10x36 kg, 10x36 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right)
- 4-3 (high-medium) get-ups - 1x40 kg, 1x40 kg, 1x40 kg, 1x40, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
- goblet squats - 5x36 kg, 5x36 kg, 5x36 kg
- 4-2 (high-very light) one-arm swings - 10x36kg, 10x28 kg, 10x36 kg, 10x36 kg, 10x36 kg, 10x36 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right)
- 4-3 (high-medium) get-ups - 1x40 kg, 1x40 kg, 1x40 kg, 1x40, 1x40 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x48 kg, 5x48 kg, 5x48 kg
- 3-2 (medium-high) one-arm swings - 10x48kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg OTM, always left, rest; right, rest. 100 swings total (sum of left and right)
- 4-3 (high-light) get-ups - 1x28 kg, 1x36 kg, 1x28 kg, 1x36, 1x28 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
- goblet squats - 5x48 kg, 5x48 kg, 5x48 kg
- 3-2 (medium-high) one-arm swings - 10x48kg, 10x48 kg, 10x48 kg, 10x48 kg, 10x48 kg OTM, always left, rest; right, rest. 100 swings total (sum of left and right)
- 4-3 (high-light) get-ups - 1x28 kg, 1x36 kg, 1x28 kg, 1x36, 1x28 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
Volt
Level 4 Valued Member
Hi Pavel
What a training log this is. Absolutely brilliant, inspirational and helpful for anyone looking to achieve the goals in S&S.
I’ve spent the last week reading the whole thing on and off when I have spare moments and am totally inspired.
I’m now convinced I should be doing S&S and stick to it consistently like you have.
I’m on 16kg and am determined to work up to simple then sinister. And excited to see how it affects the way I look and WTH effect into everyday life.
Any tips on a starting point on flexibility training? I don’t do any other than feeling the benefits of stretching. At my age of 37 I’m starting to feel stiff and sore joints sometimes after sitting down a while and feel I need to address it if I want to move freely as I age.
What a training log this is. Absolutely brilliant, inspirational and helpful for anyone looking to achieve the goals in S&S.
I’ve spent the last week reading the whole thing on and off when I have spare moments and am totally inspired.
I’m now convinced I should be doing S&S and stick to it consistently like you have.
I’m on 16kg and am determined to work up to simple then sinister. And excited to see how it affects the way I look and WTH effect into everyday life.
Any tips on a starting point on flexibility training? I don’t do any other than feeling the benefits of stretching. At my age of 37 I’m starting to feel stiff and sore joints sometimes after sitting down a while and feel I need to address it if I want to move freely as I age.
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@Chavo8580 , thank you for your kind words, I am glad my training log is useful.
Read the book, follow the program, meet "Simple" - and you will never look back, trust me.
As for stretching, I recommend:
- get Jon Engum's Flexible Steel book and Pavel's Super-Joints, and start with mobility drills, every morning, selected exercises (reps matching your age, i.e. 37)
- do the S&S stretches after your strength training, or as last thing in the day
- if you have the opportunity, attend Flexible Steel certification - you will like it/need it
Any questions or help, shoot, ready to serve!
Read the book, follow the program, meet "Simple" - and you will never look back, trust me.
As for stretching, I recommend:
- get Jon Engum's Flexible Steel book and Pavel's Super-Joints, and start with mobility drills, every morning, selected exercises (reps matching your age, i.e. 37)
- do the S&S stretches after your strength training, or as last thing in the day
- if you have the opportunity, attend Flexible Steel certification - you will like it/need it
Any questions or help, shoot, ready to serve!
@Chavo8580 , RIS would be the next step. Super-Joints - daily. S&S - almost daily. RIS - 2-4 times a week. And you are all set.
Today's practice: From Solid to Sinister - Tactical Periodization
- goblet squats - 5x48 kg, 5x48 kg, 5x48 kg
- 4-3 (high-medium) one-arm swings - 10x44kg, 10x36 kg, 10x44 kg, 10x44 kg, 10x44 kg, 10x44 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right)
- 4-4 (high-high) get-ups - 1x36 kg, 1x44 kg, 1x36, 1x44 kg, 1x44 kg,, 1x44 kg, always left+ right, rest, 12 get-ups total (sum of left and right).
- goblet squats - 5x48 kg, 5x48 kg, 5x48 kg
- 4-3 (high-medium) one-arm swings - 10x44kg, 10x36 kg, 10x44 kg, 10x44 kg, 10x44 kg, 10x44 kg, OTM, always left, rest; right, rest. 120 swings total (sum of left and right)
- 4-4 (high-high) get-ups - 1x36 kg, 1x44 kg, 1x36, 1x44 kg, 1x44 kg,, 1x44 kg, always left+ right, rest, 12 get-ups total (sum of left and right).