Repeat Until Strong.

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's practice:

- 3x5 goblet squats, 24 kg
- overspeed eccentrics two hand swings, 10x10 with 32 kg
- get-ups, 5x1 with 24

Following the S&S protocol: "Do not turn an off-day into a day off. Easy training is far better than no training."
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
I love this quote. That's a keeper!
Thank you Anna.

Today's practice:

- 3x5 goblet squats, 24 kg
- one-arm swings, 10x10 - 40, 44, 44, 40, 40, 40
- get-ups, 5x1 - 32, 36, 36, 32, 32, 32

Today's video:

Somebody heard the heaviest bell in our gym is 92 kg. Not any more.

 
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Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's practice:

- 3x5 goblet squats, 24 kg
- one-arm swings, 10x10 - 40, 44, 44, 40, 40, 40
- get-ups, 5x1 - 32, 36, 36, 32, 32, 32

Today's note: Super-Joints every single morning feel just great. Don't skip your morning recharge.
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
"Rest day", so:

- overspeed eccentrics two hand swings, 10x10 with 24 kg
- get-ups, 5x1 with 24

Today's photo: Czech edition of Kettlebell: Simple & Sinister - print in progress! Big launch in the end of the month, exclusive pre-sale before it goes to the distribution, and free seminar for all StrongFirst fans in Czechia.

12417831_564967843658062_3152946983282887665_n.jpg
 

Furo

Triple-Digit Post Count
I just read through your log and found it very interesting. Thank you for the information you provide and good luck with the publication of the Czech edition of Simple and Sinister.
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
@Furo thank you.

Yesterday's practice:

- 3x5 goblet squats, 24 kg
- one-arm swings, 10x10 - 40, 44, 44, 44, 40, 40
- get-ups, 5x1 - 32, 36, 36, 36, 32, 32

Today's practice:

- extra long Super Joints session
- 5 hours of teaching - free TSC prep seminar for candidate participants. Deadlift, pullup, snatch.
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's practice:

- 3x5 goblet squats, 24 kg
- one-arm swings, 10x10 - 40, 44, 44, 44, 40
- get-ups, 5x1 - 32, 36, 36, 36, 36

Felt strong and solid, happy.

Today's tip: My wife Justyna is doing 3x (1-2-3) ladders program, bench press and deadlift. Today was her benchpress day. I was assisting her and giving tips. Watching her practice I and a thought, and gave her a tip: Whenever you are practicing ladders, think like you are doing 2 reps more (i.e. 3. instead of 1, 4 instead of 2, etc.) - but simply rack the barbell earlier.
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's practice:

- 3x5 goblet squats, 24 kg
- one-arm swings, 10x10 - 40, 44, 44, 44, 44
- get-ups, 5x1 - 32, 36, 36, 36, 36

Again, strong and solid, happy.

Today's picture: Getting ready for a bing launch of S&S in Czech. And I mean BIG - launch ceremony, free short seminar, demo of whole S&S protocol, exclusive pre-sale, press, profit video crew (yes, we will make a video with English subtitles as well), etc. 24th of January - excited!

krest-simple-sinister.jpg
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Thank you Harald.

The skills and values that we learn in the gym have positive transfer to the real life outside the gym. That is why it is called functional training.
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's practice:

- 3x5 goblet squats, 24 kg
- one-arm swings, 10x10 - 40, 44, 44, 44, 44
- get-ups, 5x1 - 32, 36, 36, 36, 36

And again, went very well.

Today's picture: From a diploma, awarded to Fridolín Hoyer, father of boxing in former Czechoslovakia, wrestler, strongman, war hero - and obviously also a girevik. Year 1928.

fridolin-hoyer-01.jpg
 
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Pavel Macek

More than 2500 posts
Master Certified Instructor
Yesterday I had a crappy night and when I finally got up I did not even want to practice. But I remembered something Pavel Tsatsouline said:

"Do not turn an off-day into a day off. Easy training is far better than no training."

So I did 2-hand overspeed-eccentric swings with 28 kg and get-ups with 24 kg and 10 seconds pause at each of the stages.

Today ended up being a good practice:

- 10x10 swings with 44 kg
- 5x1 get-ups with 36 kg
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Friday:

- 10x10 swing with 32
- 5x1 get-up with 28

Deload.

Saturday:

7 hours of teaching our gym's trainers. Very happy to have such a team.
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's practice:

- 3x5 goblet squats, 24 kg
- one-arm swings, 10x10 - 40, 44, 44, 44, 44
- get-ups, 5x1 - 32, 36, 36, 36, 36
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
Today's practice:

- 3x5 goblet squats, 24 kg
- one-arm swings, 10x10 - 40, 44, 44, 44, 44
- get-ups, 5x1 - 32, 40, 32, 32, 32

40 kg get-up felt good.

Today's note: Don't skip the morning recharge (Super Joints), it is a very powerful tool. I don't usually do many reps, around 1 or 2 dozens per exercise, but some parts (neck, shoulders) I do more. It works.
 

Pavel Macek

More than 2500 posts
Master Certified Instructor
@Stefan Olsson thank you for your kind words. "Strength", well, I aim a bit higher (lightest guy meet the "Sinister" standards?) - but no hurry at all. "Consistency", yes, that is the key.

Today's practice:

- 3x5 goblet squats, 24 kg
- one-arm swings, 10x10 - 44 kg
- get-ups, 5x1 - 36 kg
 
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