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It ain't much, but its honest work

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Today's practice - Home Gym 23. 3. 2020. Training 74 (in year 2020)
Program: Simple Strength for Difficult Times
Week 1: Alternate day 3- 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
Two Arm Swing: 5x40kg EMOM up to 24 minutes.
Get Up: 1+1x5 (32,32,32,32,32)

Total volume
One Arm Swing:
125 Total
Get Up: 5 left, 5 right, 10 total
Stretching, foam rolling
 
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Today's practice - Home Gym 24. 3. 2020. Training 75 (in year 2020)
Program: Simple Strength for Difficult Times
Week 1: Strength Aerobics 1
aka SFGI Single Bell Skill Review
Movement Preparation

Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg, Arm Bar 1+1x2 24kg

Strength Aerobics - 24kg Bell
00:00 Left: 1xClean, 1xFront Squat, 1xPress, 1xSnatch, 1xOne Arm Swing
01:00 Right :1xClean, 1xFront Squat, 1xPress, 1xSnatch, 1xOne Arm Swing
Up to 30 minutes
Total volume
Clean:
15L, 15R
Press: 15L, 15R
Front Squat: 15L, 15R
Snatch: 15L, 15R
One Arm Swing: 15L, 15R
Stretching, foam rolling

Thank you Pavel for video with english audio. Totally forgot there is also english version, my bad.
 
Today's practice - Home Gym 25.3. 2020. Training 76 (in year 2020)
Program: Simple Strength for Difficult Times
Week 2: Session A
Movement Preparation

Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg, Arm Bar 1+1x2 24kg

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

Total volume:
Squat easy, Press medium, Pull hard
Squat: 24
Press: 16
Pull: 20
 
Today's practice - Home Gym 26. 3. 2020. Training 77 (in year 2020)
Program: Simple Strength for Difficult Times
Week 2: Alternate day 1- 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: 24x5 36kg EMOM - 00:00 5x1AS Left rest for the remaining of the minute... 01:00 5x1AS Right ... up to 24 minutes.
Get Up: 1+1x5 (36,32,36,32,32)

Total volume
One Arm Swing:
60 left, 60 right, 120 total
Get Up: 5 left, 5 right, 10 total

Stretching, foam rolling

The 36 for swings feels like 32. I wish I could say the same for Get Up. However Get Ups with 36 are around 70% for left, 80% for right of my 1RM (44kg). I am not able to fully extend elbow in right arm - was born with this defficiency. I would say i am like 0,5-1cm from full lockout. This doesn't seems like much. But it causes problems (not pain wise) up and down the link (wrist, elbow, shoulder) and therefore right triceps is loaded more than it should be. I reach the point of muscle failure much sooner in the right arm than in left arm (optimal joint alignment).
 
Today's practice - Home Gym 27.3. 2020. Training 78 (in year 2020)
Program: Simple Strength for Difficult Times
Week 2: Session B
Movement Preparation

Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg, Ab Roller 2x5, Pullover 2x10 16kg, Arm bar to bent arm bar 1+1x2 16kg

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

Total volume:
Squat medium, Press heavy, Pull easy
Squat: 20
Press: 24
Pull: 16
 
Today's practice - Home Gym 28. 3. 2020. Training 79 (in year 2020)
Program: Simple Strength for Difficult Times
Week 2: 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
Two Arm Swing: 5x40kg EMOM up to 30 minutes.
Get Up: 1+1x5 (32,32,32,32,32)

Total volume
One Arm Swing:
150 Total
Get Up: 5 left, 5 right, 10 total
Stretching, foam rolling
 
Today's practice - Home Gym 29.3. 2020. Training 80(in year 2020)
Program: Simple Strength for Difficult Times
Week 2: 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 2: Session C
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 (2,4,6) - 32kg

Total volume:
Squat easy, Press medium, Pull hard
Squat: 16
Press: 20
Pull: 24
 
Today's practice - Home Gym 30. 3. 2020. Training 81 (in year 2020)
Program: Simple Strength for Difficult Times
Week 2: Alternate day 3- Strong Endurance
Movement Preparation

Goblet Squat 2x5 24kg, , Ab Roller 2x5, Pullover 2x10 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 30minutes.
Get Up: 1+1x7 (24,24,36,24,36,24,24)

Total volume
One Arm Swing:
75 left, 75 right, 150 total
Get Up: 7 left, 7 right, 12 total

Stretching, foam rolling

Today I've officially submitted final version of my PhD Thesis.
 
@Mark Limbaga @Tim Randolph Thank you guys for the kind words. Appreciate it ! :)

Today's practice - Home Gym 31. 3. 2020. Training 82 (in year 2020)
Program: Simple Strength for Difficult Times
Week 2: Strength Aerobics 2
aka SFGI Single Bell Skill Review
Movement Preparation
Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg,

Strength Aerobics - 24kg Bell
00:00 Left: 1xClean, 1xFront Squat, 1xPress, 1xSnatch, 1xOne Arm Swing
01:00 Right :1xClean, 1xFront Squat, 1xPress, 1xSnatch, 1xOne Arm Swing
Up to 30 minutes
Total volume
Clean:
15L, 15R
Press: 15L, 15R
Front Squat: 15L, 15R
Snatch: 15L, 15R
One Arm Swing: 15L, 15R
Stretching, foam rolling
 
Today's practice - Home Gym 1.4. 2020. Training 83 (in year 2020)
Program: Simple Strength for Difficult Times
Week 3: Session A
Movement Preparation

Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg,

Week 3: Session A
Squat: Goblet Squat 3 x (2,6,2) - 40kg
Press: Banded Push Up 3 x (2,2,2) - Red Band -
2-23kg of added resistance
Pull: Clean 3 x (2,4,2) - 32kg

Total volume:
Squat hard, Press easy, Pull medium
Squat: 30
Press: 18
Pull: 24

Clean starts to feel more and more "natural" - I think the problem was in shallow hinge, more hinge = less effort in keeping the bell close to the body, more power from lower body. The movement itself starting to feel good.
 
Today's practice - Home Gym 2. 4. 2020. Training 84 (in year 2020)
Program: Simple Strength for Difficult Times
Week 3: Alternate day 1- 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
Two Arm Swing: 5x40kg EMOM up to 30 minutes.
Get Up: 1+1x5 (32,32,32,32,32)

Total volume
One Arm Swing:
150 Total
Get Up: 5 left, 5 right, 10 total
Stretching, foam rolling
 
Yesterdays practice {3.4.2020}
Busy day. Online teaching is whole new experience. Had to finish some paperwork. By the time of the day i was able to train I was spent. Just foam rolling, stretching and OS resets.

Today's practice - Home Gym 4.4. 2020. Training 85 (in year 2020)
Program: Simple Strength for Difficult Times
Week 3: Session A
Movement Preparation

Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg,

Week 3: Session B
Squat: Goblet Squat 3 x (2,4,2) - 40kg
Press: Banded Push Up 3 x (2,6,2) - Red Band -
2-23kg of added resistance
Pull: Clean 3 x (2,2,2) - 32kg

Total volume:
Squat medium, Press heavy, Pull light
Squat: 24
Press: 30
Pull: 18
 
Today's practice - Home Gym 5. 4. 2020. Training 86 (in year 2020)
Program: Simple Strength for Difficult Times
Week 2: Alternate day 3- Strong Endurance
Movement Preparation

Goblet Squat 2x5 24kg, , Ab Roller 2x5, Pullover 2x10 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 30minutes.
Get Up: 1+1x5 (32)

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

Stretching, foam rolling
 
@LJCC Thank you sir ! :) Usually, six. I take day off whenever I "feel" i need it. Individual training sessions are no longer than 50-60 minutes Including movement preparation, movement preparation with kettlebell, main program, stretching/foam rolling. At this moment there is plenty of time for regeneration, food preparation and quality sleep. The weight i use for Simple Strenght for Difficult Times and Swings,/Get Ups are my "comfortable bells".

I am probably going to take next"training week" - Wednesday to Monday/Tuesday - as a deload week. Will up the volume for each exercise from the main program, but decrease the weight for squats (40 to 32) and Swings/Get Up (40,36 to 32 for both), maybe few presses, front squats and snatches between here and there :). After the deload week I will do the 4th week again but with bells I've started the program with.

Today's practice - Home Gym 6.4. 2020. Training 87 (in year 2020)
Program: Simple Strength for Difficult Times
Week 3: Session A
Movement Preparation

Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg,

Week 3: Session C
Squat: Goblet Squat 3 x (2,2,2) - 40kg
Press: Banded Push Up 3 x (2,4,2) - Red Band -
2-23kg of added resistance
Pull: Clean 3 x (2,6,2) - 32kg

Total volume:
Squat easy, Press medium, Pull heavy
Squat: 18
Press: 24
Pull: 30
 
Yesterday's practice - Home Gym 7. 4. 2020. Training 88 (in year 2020)
Program: Simple Strength for Difficult Times
Week 3: Alternate day 3- Strong Endurance
Movement Preparation

Goblet Squat 2x5 24kg, , Ab Roller 2x5, Pullover 2x10 24kg,

Strong Endurance:
Snatch
: 2x5+5 24kg Emom
One Arm Swing: 30x5 40kg EMOM
Get Up: 1+1x5 (32)

Total volume
One Arm Swing:
150 total
Get Up: 5 left, 5 right, 10 total
Stretching, foam rolling

Today's practice - Home Gym 8.4. 2020. Training 89 (in year 2020)
Program: Simple Strength for Difficult Times
Week 4 (Deload -increased volume, decreased weight) : Session A
Movement Preparation

Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg,

Week 4 (deload): Session A
Squat: Goblet Squat 3 x (2,4,6) - 32kg
Press: Banded Push Up 3 x (2,4,2) - Red Band -
2-23kg of added resistance
Pull: Clean 3 x (2,6,2) - 32kg

Total volume:
Squat hard, Press easy, Pull medium
Squat: 36
Press: 24
Pull: 30
 
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Yesterday's practice - Home Gym 9. 4. 2020. Training 90 (in year 2020)
Program: Simple Strength for Difficult Times
Week 4: Alternate day 1- Strong Endurance
Movement Preparation

Goblet Squat 2x5 24kg, , Ab Roller 2x5, Pullover 2x10 24kg,

Strong Endurance:
Snatch
: 2x5+5 24kg Emom
One Arm Swing: 30x7 32kg EMOM
Military Press: 1+1x10 (32)

Total volume
One Arm Swing:
210 total
Military Press: 10 left, 10 right, 20 total
Stretching, foam rolling

Today's practice - Home Gym 10.4. 2020. Training 91 (in year 2020)
Program: Simple Strength for Difficult Times
Week 4 (Deload -increased volume, decreased weight) : Session B
Movement Preparation

Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg,

Week 4 (deload): Session A
Squat: Goblet Squat 3 x (2,6, 2) - 32kg
Press: Banded Push Up 3 x (2,4,6) - Red Band -
2-23kg of added resistance
Pull: Clean 3 x (2,4,2) - 32kg

Total volume:
Squat medium, Press heavy, Pull easy
Squat: 30
Press: 36
Pull: 24
 
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