Strong mobility
- Thread starter jef
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Saturday 30th March, Sunday 31th March.
No training. At all.
On the physical aspect, I moved a few 40-50kg concrete slabs on Sunday. I wonder how I would have done it, at less than 70kg, if I wasn't deadlifting heavy barbells. But yeah, gym strength does not apply in real life...
No training. At all.
On the physical aspect, I moved a few 40-50kg concrete slabs on Sunday. I wonder how I would have done it, at less than 70kg, if I wasn't deadlifting heavy barbells. But yeah, gym strength does not apply in real life...
Monday 1st April
Light breathing. Mobility routine. Pistol. Failed because not focused OAOLPU. Leg swings. Good, because focused OAOLPU.
Driving. Work. Hotel.
ROP (light)
KB press: (28kg x 1, 28kg x 2) x 5
Not feeling light, but not heavy either. 28 is becoming my new 24.
Light breathing. Mobility routine. Pistol. Failed because not focused OAOLPU. Leg swings. Good, because focused OAOLPU.
Driving. Work. Hotel.
ROP (light)
KB press: (28kg x 1, 28kg x 2) x 5
Not feeling light, but not heavy either. 28 is becoming my new 24.
Wednesday 3rd April
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings. Back on track.
ROP (heavy)
KB Clean and press:
(28kg x 1, 28kg x 2, 24kg x 3, 24kg x 4, 24kg x 5) x 2
(28kg x 1, 28kg x 2, 24kg x 3, 24kg x 4) x 3
1h04 for the 5 ladders. I really felt the volume, by the end, but it overall went very well.
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings. Back on track.
ROP (heavy)
KB Clean and press:
(28kg x 1, 28kg x 2, 24kg x 3, 24kg x 4, 24kg x 5) x 2
(28kg x 1, 28kg x 2, 24kg x 3, 24kg x 4) x 3
1h04 for the 5 ladders. I really felt the volume, by the end, but it overall went very well.
Thursday 4th April
Active lazyness.
A bit of stress at work. Wine instead of swings.
Friday 5th April
Light breathing. Mobility routine.
After driving, afternoon,
ROP (medium)
KB clean and press:
(28kg x 1, 28kg x 2, 24kg x 3, 24kg x 4) x 2
(28kg x 1, 28kg x 2, 24kg x 3) x 3
That was hard for the first two ladders. I am travelling far in three weeks, so I would like to finish this cycle within the next two weeks. It should be feasible. We'll see.
Active lazyness.
A bit of stress at work. Wine instead of swings.
Friday 5th April
Light breathing. Mobility routine.
After driving, afternoon,
ROP (medium)
KB clean and press:
(28kg x 1, 28kg x 2, 24kg x 3, 24kg x 4) x 2
(28kg x 1, 28kg x 2, 24kg x 3) x 3
That was hard for the first two ladders. I am travelling far in three weeks, so I would like to finish this cycle within the next two weeks. It should be feasible. We'll see.
Monday 8th April
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.
ROP (light=low volume)
KB press:
(28kg x 1, 28kg x 2, 28kg x 3) x 2
(28kg x 1, 28kg x 2) x 3
I played with intensity a little, so decided to go with the 28kg for all rungs, including the third one. It worked. Lower volume than the other two sessions, but higher intensity.
Now I need to eat.
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.
ROP (light=low volume)
KB press:
(28kg x 1, 28kg x 2, 28kg x 3) x 2
(28kg x 1, 28kg x 2) x 3
I played with intensity a little, so decided to go with the 28kg for all rungs, including the third one. It worked. Lower volume than the other two sessions, but higher intensity.
Now I need to eat.
Wednesday 10th April
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.
ROP (heavy)
KB Clean and press:
(28kg x 1, 28kg x 2, 24kg x 3, 24kg x 4, 24kg x 5) x 5
Done. 1h23 to achieve all 5 ladders. Two more sessions (medium and light), some rest, and then I test.
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.
ROP (heavy)
KB Clean and press:
(28kg x 1, 28kg x 2, 24kg x 3, 24kg x 4, 24kg x 5) x 5
Done. 1h23 to achieve all 5 ladders. Two more sessions (medium and light), some rest, and then I test.
Thursday 11th April
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.
Considering the volume and intensity of yesterday's session, I was surprised that the OAOLPU were solid (not to write easy) on both sides.
Conditioning
1H swings, EMOM: 28kg x 10 x 10
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.
Considering the volume and intensity of yesterday's session, I was surprised that the OAOLPU were solid (not to write easy) on both sides.
Conditioning
1H swings, EMOM: 28kg x 10 x 10
Friday 12th April
Mobility routine. Pistol. OAOLPU. Leg swings.
Light breathing.
ROP (heavy)
KB Clean and press:
(28kg x 1, 28kg x 2, 24kg x 3, 24kg x 4) x 5
The last double at 28kg was ugly. Ouch. After that, 24kg felt almost like recovery. One more session done. Monday is the last one for this cycle.
Weight check: 68,9kg. That's still light, considering how little I paid attention to my diet lately. Tonight, cheese and w(h)ine.
Mobility routine. Pistol. OAOLPU. Leg swings.
Light breathing.
ROP (heavy)
KB Clean and press:
(28kg x 1, 28kg x 2, 24kg x 3, 24kg x 4) x 5
The last double at 28kg was ugly. Ouch. After that, 24kg felt almost like recovery. One more session done. Monday is the last one for this cycle.
Weight check: 68,9kg. That's still light, considering how little I paid attention to my diet lately. Tonight, cheese and w(h)ine.
Weekend. Nothing.
Monday 15th April
Mobility routine. Pistol. OAOLPU.
All in the afternoon. Not motivated this morning. Better late than not at all.
ROP (light)
KB Press: (28kg x 1, 28kg x 2, 28kg x 3) x 5
End of the cycle, with a "light" day, in the sense of lower volume, but with an actually increased intensity. It is also a PR, as I had never lifted a 28kg 30 times per arm in one session. It feels great.
On Wednesday, I will do a few lifts, mostly with 24kg, just to grease the groove, and hopefully, on Friday, I will be able to test.
Monday 15th April
Mobility routine. Pistol. OAOLPU.
All in the afternoon. Not motivated this morning. Better late than not at all.
ROP (light)
KB Press: (28kg x 1, 28kg x 2, 28kg x 3) x 5
End of the cycle, with a "light" day, in the sense of lower volume, but with an actually increased intensity. It is also a PR, as I had never lifted a 28kg 30 times per arm in one session. It feels great.
On Wednesday, I will do a few lifts, mostly with 24kg, just to grease the groove, and hopefully, on Friday, I will be able to test.
Wednesday 17th April
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.
ROP (deload)
I am testing on Friday, so just a few presses, light, to keep the groove, and very low volume.
KB press: 24kg x 1, 2, 5, 28kg x 1
Resisting the urge to do more...
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.
ROP (deload)
I am testing on Friday, so just a few presses, light, to keep the groove, and very low volume.
KB press: 24kg x 1, 2, 5, 28kg x 1
Resisting the urge to do more...
Thursday 18th April
Light breathing.
Later, mobility routine. Pistol. OAOLPU. Leg swings.
Due to various factors, all I managed to do right after waking up was my light breathing session. The rest I did later in the morning, in the office.
Too many people think we need to have a plan and perfectly follow it, otherwise it is a failure. Done later is not as good as done immediately after waking up, but it is better than not done. Expecting perfection is a good recipe to end up doing nothing.
Imperfection, done is better than perfection, undone.
On the other end, my pistol/OAOLPU have really improved. I have a slow controlled descent during both, and a smooth ascension. I need to film it to see what to improve further, technically. Daily practice focused on technique is paying off.
Light breathing.
Later, mobility routine. Pistol. OAOLPU. Leg swings.
Due to various factors, all I managed to do right after waking up was my light breathing session. The rest I did later in the morning, in the office.
Too many people think we need to have a plan and perfectly follow it, otherwise it is a failure. Done later is not as good as done immediately after waking up, but it is better than not done. Expecting perfection is a good recipe to end up doing nothing.
Imperfection, done is better than perfection, undone.
On the other end, my pistol/OAOLPU have really improved. I have a slow controlled descent during both, and a smooth ascension. I need to film it to see what to improve further, technically. Daily practice focused on technique is paying off.
Friday 19th April
Light breathing. Mobility routine. Pistol. OAOLPU.
Conditioning
1H-swings, 32kg x 10 x 10
Easy.
I failed the 32kg press yesterday. It went up, but not all the way up...
I will go back to a full cycle of ROP with 28kg only, and add some overload/high tension practice in the mix. It takes longer than expected, but I will get it.
One week of rest before that.
Light breathing. Mobility routine. Pistol. OAOLPU.
Conditioning
1H-swings, 32kg x 10 x 10
Easy.
I failed the 32kg press yesterday. It went up, but not all the way up...
I will go back to a full cycle of ROP with 28kg only, and add some overload/high tension practice in the mix. It takes longer than expected, but I will get it.
One week of rest before that.
Easter weekend
When I was motivated enough (in the end, 3 days out of 4) : Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.
Saturday 20th April
KB press: 28kg x (1, 2, 3) x 3
I am going to do the heavy day of ROP with 28kg only, and only presses for another cycle. The difference is that I am going to work on double presses on the other two days. My arms are long, especially my humerus, so I am at a big disadvantage for the KB press. Working with double-kettlebell will force me to get stronger within a large arm lever. I am reaching a point where I need to be very specific to my anatomic specificities.
Monday 22nd April
2KB press: (2 x 24kg) x 1 x 10
Easy. Inspired by Geoff Neupert's Strong!
When I was motivated enough (in the end, 3 days out of 4) : Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.
Saturday 20th April
KB press: 28kg x (1, 2, 3) x 3
I am going to do the heavy day of ROP with 28kg only, and only presses for another cycle. The difference is that I am going to work on double presses on the other two days. My arms are long, especially my humerus, so I am at a big disadvantage for the KB press. Working with double-kettlebell will force me to get stronger within a large arm lever. I am reaching a point where I need to be very specific to my anatomic specificities.
Monday 22nd April
2KB press: (2 x 24kg) x 1 x 10
Easy. Inspired by Geoff Neupert's Strong!
Tough week.
Tuesday 23rd April
Travel. Work. Dinner. During the day: pistol, OAOLPU.
Wednesday 24th April
Light breathing. Mobility routine. Pistol. OAOLPU.
Thursday 25th April
Nothing. Pain or soreness, I have some muscular problems on my left side since yesterday. Feels like kidney stone, but the level of pain is not high. Just in case, I am increasing water consumption, and will assess tomorrow. The pain is low, but enough to be annoying.
Friday 26th April
Pain almost gone. It moved up below my shoulder, so definitely not kidney stone. I had a stressful week, so it might be nervous.
Mobility routine. Pistol. OAOLPU.
Back home in the evening:
2KB press: (2 x 24kg) x 2 reps x 6 sets
Easy. To keep on going on Geoff Neupert's way, I have modified where I grip the bell (grind=pinky) and tried the inverted V. Felt good.
Tuesday 23rd April
Travel. Work. Dinner. During the day: pistol, OAOLPU.
Wednesday 24th April
Light breathing. Mobility routine. Pistol. OAOLPU.
Thursday 25th April
Nothing. Pain or soreness, I have some muscular problems on my left side since yesterday. Feels like kidney stone, but the level of pain is not high. Just in case, I am increasing water consumption, and will assess tomorrow. The pain is low, but enough to be annoying.
Friday 26th April
Pain almost gone. It moved up below my shoulder, so definitely not kidney stone. I had a stressful week, so it might be nervous.
Mobility routine. Pistol. OAOLPU.
Back home in the evening:
2KB press: (2 x 24kg) x 2 reps x 6 sets
Easy. To keep on going on Geoff Neupert's way, I have modified where I grip the bell (grind=pinky) and tried the inverted V. Felt good.
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