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It ain't much, but its honest work

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Morning weight: 87,00 kg, ate lot of carbs yesterday (rice, rice baby - i like bad jokes and puns... sorry not sorry).

One after practice mirror selfie aka, daily dose of narcissism
One of my good friends once said to me: Why are your forearms bigger than your biceps? I dunno...
 

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Today's practice - KB5 Gym - School of strength and conditioning, Bratislava, Slovakia

6.3. 2020. Training 56 (in year 2020)
Movement Preparation
Goblet Squat 3x5 28kg, , Pullover 3x5 20kg, Get Up Plus (arm bar to bent arm bar to full get up) 1+1x3 20kg
Q&D
Exercises: Two Hand Swing (48), Power Push Up
Sets, Reps: 5/4 +10/2
Time: 30 min
Total Volume: 100 swings, 100 power push ups

"Posture Cure"
Ring rows 3x8 + Farmers Carry 3 rounds 2x32 kg - very light and low effort just to counterbalance the daily dose of siting

Love me some loaded carries in any form

"Loaded carries are a game changer. Do them." - Dan John
 
Today's practice - Home Gym (bells up to 32kg)

7.3.2020 Training number 57 (in year 2020)
Movement Preparation
Goblet Squat 3x5 24kg, Pullover 3x5 24kg, Get Up 1+1x3 24kg
Q&D
Exercises: One Hand Swing (32), Power Push Up
Sets, Reps: 5/4
Time: 12
Total Volume: 40swings, 40 power push ups

8.3.2020 Training number 58 (in year 2020)
Movement Preparation
Goblet Squat 3x5 24kg, Pullover 3x5 24kg, Get Up 1+1x3 24kg
Q&D
Exercises: Two Hand Swing (32), Power Push Up
Sets, Reps: 10/2
Time: 18
Total Volume: 60 swings, 60 power push ups

Get Up 1+1x3 32kg

After two heavy sessions decided to "break the dice rule" and gave myself two light sessions and lot of sleep and quality food (lot of veggies, protein and fats)
 
Today's practice - KB5 Gym - School of strength and conditioning, Bratislava, Slovakia

9.3. 2020. Training 60 (in year 2020)
Movement Preparation
Goblet Squat 3x3 40kg, Get Up Plus 1+1x3 20kg(arm bar to bent arm bar to full get up)
Q&D
Exercises: One Hand Swing (40), Power Push Up
Sets, Reps: 5/4
Time: 18 min
Total Volume: 60 swings, 60 power push up

Strenght aerobics (double bell review)
Fifteen rounds (2x24kg bells) of Double Swing to Double Clean to Double Press to Double Front Squat
 
Today's practice - Home Gym (bells up to 32kg)
10.3.2020 Training number 61 (in year 2020)
Movement Preparation
Goblet Squat 3x5 32kg, Get Up Plus 1+1x3 16kg (arm bar to bent arm bar to full get up)
Q&D
Exercises: One Hand Swing (32), Power Push Up
Sets, Reps: 5/4 plus 10/2
Time: 24 min
Total Volume: 80 swings, 80 power push ups
Strength aerobics 28kg bell
00:00 Left: 1xClean, 1xFront Squat, 1xPress, 1xSnatch
01:00 Right :1xClean, 1xFront Squat, 1xPress, 1xSnatch
14 minutes
 
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Today's practice - KB5 Gym - School of strength and conditioning, Bratislava, Slovakia

11.3. 2020. Training 62 (in year 2020)
Movement Preparation
Goblet Squat 2x3 32kg, Get Up Plus 1+1x2 20kg (arm bar to bent arm bar to full get up)
Q&D
Exercises: Two Hand Swing (48), Power Push Up
Sets, Reps: 10/2
Time: 24 min
Total Volume: 80 swings, 80 power push up
Get Up 1+1x3 24 kg - with low bridge and windmill at the top.

My good friend and coach Pavol Ježko (SFG I) was so kind and lent me 36kg and 40kg bells. Thank you Pavol hundred times! Why I need heavier bells you might ask,or might not, but i will tell you anyway :) just kidding. There will be SFG II certification in Prague, and maybe just maybe i will participate. So time to slowly focus on my least favorite lift of all - press
 
Today's practice - Home Gym (bells up to 40kg)
12.3. 2020. Training 63 (in year 2020)
Movement Preparation
Goblet Squat 2x5 16kg, Halo 2x5 16kg, Get Up Plus 1+1x2 16kg (arm bar to bent arm bar to full get up)
Q&D
Exercises: Two Hand Swing (40), Power Push Up
Sets, Reps: 5/4
Time: 24 min
Total Volume: 80 swings, 80 power push up

Press: Three Ladders of 1,2,3 24kg
 
Our School of strenght and Conditioning KB5 Bratislava is closed for safety reasons (C-19).

So training at it is. Here is a picture of my Courage Corner - bells 16 to 40, adjustable dumbell, two ab rollers, two foam rollers, se bands and mobility balls (golf, lacros, peanutt).

Stay Safe my Friends !
 

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Today's practice - Home Gym (bells up to 40kg)
13.3. 2020. Training 64 (in year 2020)
Movement Preparation
Goblet Squat 2x5 24kg, Halo 2x5 24kg, Get Up 1+1x2 24kg
Q&D
Exercises: Two Hand Swing (40), Power Push Up
Sets, Reps: 5/4, 10/2
Time: 18 min
Total Volume: 60 swings, 60power push up

Review of SFGI Sing Bell: One arm Swing, Snatch, Front Squat, Clean - didn't really count the reps, but no more than 5. I should really start to focus on The Clean :)
 
Today's practice - Home Gym (bells up to 40kg)
15.3. 2020. Training 65 (in year 2020)
Movement Preparation
Goblet Squat 2x5 24kg, Halo 2x5 24kg, Get Up 1+1x2 24kg
Q&D
Exercises: One Hand Swing (32), Power Push Up
Sets, Reps: 5/4
Time: 18 min
Total Volume: 60 swings, 60 power push up

Get up 1+1x3 32kg - Focus on pristine technique and optimal joint alignment - there is lot of room to improve.

Today's practice - Home Gym (bells up to 40kg)
16.3. 2020. Training 66 (in year 2020)
Movement Preparation
Goblet Squat 2x5 24kg, Halo 2x5 24kg, Get Up 1+1x2 24kg
Q&D
Exercises: Two Hand Swing (40), Power Push Up
Sets, Reps: 10/2
Time: 18 min
Total Volume: 60 swings, 60 power push up

Review of hip hinge and deadlift - deadlift (40), sumo deadlift with two bells (40, 36), one arm deadlift (40), farmers deadlift (40, 36).

Cook Drill with 24kg bell- Left: Over Head Carry to Rack Carry To Waiters Walk, switch bell to overhead via Snatch. Same routine for ten minutes.
 
Today's and yesterdays practice - Home Gym (bells up to 40kg)
16.3. 2020. Training 67 (in year 2020) and 17.3. 2020. Training 68 (in year 2020)
Decided to take it easy these two days (finally finished my PhD thesis and after proofreading aka grammar correction it will be ready for submitting. The defense is scheduled to end of May beginning of June) I did lot of resets, stretching, foam rolling and
Weighted mobility
Goblet Squat 3x5 16kg, Halo 3x5 16kg, French Press 3x5 16kg, PullOver 3x10 16kg
Get Up Plus 1+1x3 16kg - Arm bar to bent arm bar to full get up with repeated windmill to the forearm x3 per side - watch this excellent video where @Pavel Macek demonstrates various ways of windmill in get up. Enjoy!

Thinking about giving Q&D (been doing it since November) a little break and hoping on this program by @Fabio Zonin (Simple Strength for Difficult Times: An 8-Week Progressive Plan | StrongFirst)

Squat: Goblet Squat - My heaviest bells is 40kg which will suffice imho
Push: Banded Push Up - Although there are three versions of push ups (classic, hand stand and OAPU) I would like to do the banded version as described in Q&D Book. The reason is I never tried hand stand PU and i am not proficient in OAPU.
Pull: Ideally o would do some version of ring rows or pull ups, however the lack of rings or pull up bar at home is forcing me to find another way.
So One Arm KB Row or Renegade Row - Never really committed for a longer period of time to any of said drills - Any Other Suggestions ?

As for Swings Fabio Suggest 15 sets of 7 swing EMOM (and light get ups) or Timeless S&S type of routine with medium weight (at least that's how i understood it, sorry in advance if i am wrong). I think i will just alternate between 2AS (40kg) and 1AS (32kg/36kg). Get Ups will be done according to feeling but probably no heavier than 32.

What do you guys think? Any suggestions or recommendations ?
 
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Shadow said:
Today's and yesterdays practice - Home Gym (bells up to 40kg)
16.3. 2020. Training 67 (in year 2020) and 17.3. 2020. Training 68 (in year 2020)
Decided to take it easy these two days (finally finished my PhD thesis and after proofreading aka grammar correction it will be ready for submitting. The defense is scheduled to end of May beginning of June) I did lot of resets, stretching, foam rolling and
Weighted mobility
Goblet Squat 3x5 16kg, Halo 3x5 16kg, French Press 3x5 16kg, PullOver 3x10 16kg
Get Up Plus 1+1x3 16kg - Arm bar to bent arm bar to full get up with repeated windmill to the forearm x3 per side - watch this excellent video where @Pavel Macek demonstrates various ways of windmill in get up. Enjoy!

Thinking about giving Q&D (been doing it since November) a little break and hoping on this program by @Fabio Zonin (Simple Strength for Difficult Times: An 8-Week Progressive Plan | StrongFirst)

Squat: Goblet Squat - My heaviest bells is 40kg which will suffice imho
Push: Banded Push Up - Although there are three versions of push ups (classic, hand stand and OAPU) I would like to do the banded version as described in Q&D Book. The reason is I never tried hand stand PU and i am not proficient in OAPU.
Pull: Ideally o would do some version of ring rows or pull ups, however the lack of rings or pull up bar at home is forcing me to find another way.
So One Arm KB Row or Renegade Row - Never really committed for a longer period of time to any of said drills - Any Other Suggestions ?

As for Swings Fabio Suggest 15 sets of 7 swing EMOM (and light get ups) or Timeless S&S type of routine with medium weight (at least that's how i understood it, sorry in advance if i am wrong). I think i will just alternate between 2AS (40kg) and 1AS (32kg/36kg). Get Ups will be done according to feeling but probably no heavier than 32.

What do you guys think? Any suggestions or recommendations ?
Click to expand...

I loved the article and the program design. I am fully committed to S&S for now, but if I was thinking that if I went for it, I would look for a one bell program and do L/R front-squats, L/R MP's and L/R One legged-one arm rows. I think I could get away with a single bell for this, but haven't test it.

Let us know what you end up with and your progress. Great to have such fabulous tools and programs that we can do at home.
 
@Kiacek @Tim Randolph thank you guys for feedback and kind words ! :)

The program imho could be done with single bell, but depends on the person. What you suggested Tim looks like a great template !

Today's practice - Home Gym 18.3. 2020. Training 69 (in year 2020)
Program: Simple Strength for Difficult Times
Week 1: Session A
Squat: Goblet Squat
Press: Banded Push Up - Green band looped around scapula/upper back. 2-23kg of added resistance according to the site)
Pull: Dead Stop Clean - Decided to go with a clean. The reasons as follows: it is a pull, I sucks at rows (will work on the technique) and I need to work on my clean. Technique is priority that is the reason why i am doing them Dead Stop Style.

Week 1: Session A
Squat: Goblet Squat 2 x (2,6,2) - 40kg
Press: Banded Push Up 2 x (2,2,2) - Red Band - 2-23kg of added resistance
Pull: Dead Stop Clean 2 x (2,4,2) - 32kg

Total volume: Squat heavy, Press easy, Pull medium
Squat: 20
Press: 12
Pull: 16
 
Today's practice - Home Gym 19.3. 2020. Training 70 (in year 2020)
Program: Simple Strength for Difficult Times
Week 1: Alternate day 1 - Strong Endurance
Movement Preparation
Goblet Squat 2x5 24kg, Halo 2x5 24kg,
Strong Endurance:
Snatch: 2x10+10 16kg Emom
Two Arm Swing: 18x5 40KG EMOM - 00:00 5x2AS rest for the remaining of the minute... up to 18 minutes.
Get Up: 1+1x5 (28,36,36,28,28)
Stretching, foam rolling
Cheat meal: Burger with big piece of grilled chicken breast, lots of cheese and onions, double fries with copious amount of tartar sauce and beer, three pieces of white chocolate.
 
Today's practice - Home Gym 19.3. 2020. Training 70 (in year 2020)
Program: Simple Strength for Difficult Times
Week 1: Session B
Movement Preparation
Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg, Arm Bar 1+1x2 24kg

Week 1: Session B
Squat: Goblet Squat 2 x (2,4,2) - 40kg
Press: Banded Push Up 2 x (2,6,2) - Red Band - 2-23kg of added resistance
Pull: Dead Stop Clean 2 x (2,2,2) - 32kg

Total volume: Squat medium, Press heavy, Pull easy
Squat: 16
Press: 20
Pull: 12

Stretching, foam rolling

Two weeks in quarantine - morning weight fluctuates between 83,5kg to 85kg. Didn't change my eating habits during quarantine. Maybe it is the lack of "beers with friends" (one to two time per week, one to four beers) and social gathering in general, eating out and eating in school canteen. I don' complain. Not feeling weaker. Wonder if I at this weight and with dedicated training I could press 40kg, which is ATM my "SFG II Weight."
 
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Today's practice - Home Gym 21. 3. 2020. Training 72 (in year 2020)
Program: Simple Strength for Difficult Times
Week 1: Alternate day 2- Strong Endurance
Movement Preparation
Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg, Arm Bar 1+1x2 24kg
Strong Endurance:

Snatch: 2x5+5 24kg Emom
One Arm Swing: 30x5 36kg EMOM - 00:00 5x1AS Left rest for the remaining of the minute... 01:00 5x1AS Right ... up to 30 minutes.
Get Up: 1+1x5 (36,32,36,32,36)

Total volume
One Arm Swing: 75 left, 75 right, 150 total
Get Up: 5 left, 5 right, 10 total

Stretching, foam rolling
 
Today's practice - Home Gym 22.3. 2020. Training 73 (in year 2020)
Program: Simple Strength for Difficult Times
Week 1: Session C
Movement Preparation
Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg, Arm Bar 1+1x2 24kg

Week 1: Session C
Squat: Goblet Squat 2 x (2,2,2) - 40kg
Press: Banded Push Up 2 x (2,4,2) - Red Band - 2-23kg of added resistance
Pull: Dead Stop Clean 2 x (2,6,2) - 32kg

Total volume: Squat easy, Press medium, Pull hard
Squat: 12
Press: 16
Pull: 20

Stretching: Two rounds of Leopard stretching sequence - check out this video where @Pavel Macek demonstrates it
 
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