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Strong mobility

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Define what means harder. :)
What is harder:
- Pistol with a heavy enough weight.
- barbell squat with enough weight (I never squatted more than 130kg with a barbell - 140kg for me is harder than a pistol).

If you stick to bodyweight, there is an alternative to pistol that is quite hard (even though it looks easy) and more friendly for your knees. Get your feet aligned, heels on the floor, and squat. It is more friendly because the knee does not go inside like it can in a pistol. I did not invent this, it was shown to me by Alexey Sénart, senior instructor. I could do one rep, but it was not a walk in the park like I imagined!
 
Friday 17th May
Nothing this morning. It is the last day of a 6-months project, we had to celebrate with my colleague.

Back home, strength session
KB press: (28kg x 1, 2, 3, 4:cool:) x 1, (28kg x 1, 2, 3) x 4
4 reps with a 28kg was actually a PR.
 
Saturday 18th May
Light breathing. Mobility. Pistol. OAOLPU.

Sunday 19th May
Light breathing. Mobility.

Strength session
2KB press: (2 x 24kg) x 1 rep x 10 sets
Approximately one rep a minute. No rush.
 
Monday 20th May
Light breathing. Mobility. Pistol. OAOLPU. Leg swings.

Variety
1H swing, 32kg: 10 sets of 10 reps
No timing. Focus on keeping power until the last rep of the last set. Probably took around 10-12 min.
 
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Tuesday 21st May
Light breathing.

Busy. Getting things in order before travelling all day tomorrow, so the morning routine was postponed in the afternoon pre-strength session.
Strength session
Mobility.
2KB press: (2x24kg) x 2 reps x 9 sets
Every minute or two. It is getting light.
I am travelling, so have to choose what to bring with me. I'll take the two 24s and leave the 28 behind for the next three weeks. I expect to still be progressing with double 24s.
I can also play with some variety and tension practice.

Later: pistol, OAOLPU.
Pleased with those. They felt very solid, with a slow and controlled negative.
 
Thursday 23rd May
After two days of travelling by car, I did walk a little and then performed the planned session

Strength session
2KB press: (2x24kg) x 1 rep x 10 sets
Approximately 10 minutes, without rushing. Easy as expected. Next week, this light session becomes 10 sets of doubles instead of singles.
 
Saturday 25th May
Light breathing. Mobility.

A full day of study and testing in a room (for nautic permit), from 8:30 to 18:30. Not conductive to training. This is when discipline is more important than motivation.

Strength session
2KB press: (2x24kg) x 3 reps x 5 sets
 
Sunday 26th May
Light breathing. And that's all.
Oh, well, I also validated my practice for the boat licence.

Monday 27th May
Light breathing.
(theory validated for the boat licence - now I can officially pilot a boat).

Strength session:
2KB press: (2x24kg) x 1 rep x 10 sets
 
Tuesday 28th May
Light breathing. Mobility. Pistol. OAOLPU. Leg swings.

No time for anything else today, but at least the basics were covered.
 
Wednesday 29th May
Light breathing. Mobility. Pistol. OAOLPU.

Full day at the red cross for first aid training. Done.
Some easy static flexibility work at the lunch break. When you don't eat at lunch, you need to find something to do...

Evening,
Strength session
2KB press: (2x24kg) x 3 reps x 6 sets

Thursday 30th May
Nothing.

Friday 31st May
Light breathing. Mobility. Pistol. OAOLPU.

Strength session:
2KB press: (2x24kg) x 2 reps x 10 sets
Surprisingly very easy. I forced myself to have at least 90 to 120 sec of rest between each set, not to turn it into a metcon session.
 
Saturday 1st June
Walking.
No more training possible, I was at a friend's wedding.

Sunday 2nd June
Light breathing. Mobility. Pistol. OAOLPU.
Strength session
2KB press: (2x24kg) x 3 reps x 7 sets

Monday 3rd June
Feeling sick from the morning and travel. Nothing.

Tuesday 4th June
Feeling better. Light breathing. Mobility. Pistol. OAOLPU.
Strength session
2KB press: (2x24kg) x 2 reps x 10 sets
While at Chambord's castle, side split easy work (relaxed stretches) in the park.
 
Wednesday 5th June
Light breathing. Mobility. Pistol. OAOLPU.

Thursday 6th June
Light breathing. Mobility. Pistol. OAOLPU.
Strength session:
2KB press: (2x24kg) x 3 reps x 8 sets
It's also the 75th anniversary of D-day. I was born and raised in Normandy, this is always an important date to remember for us.
 
Friday 7h June
Travel all day.

Saturday 8th June
Mobility routine. Pistol. OAOLPU.
Strength session:
2KB press: (2x24kg) x 2 reps x 10 sets

Sunday 9th June
Light breathing. Rest.

Monday 10th June
Light breathing. Mobility routine. Pistol. OAOLPU.
Strength session:
KB press: (28kg x 1, 2, 3, 4) x 2:cool:, (28kg x 1, 2, 3) x 3
I have not lost max strength, apparently, as I could go one rung further than last time, more than 3 weeks ago. Double presses with 24s have been enough to maintain.

A bit later: Flexible steel program minimum @16kg.
 
Tuesday 11th June
Light breathing. Mobility routine. Pistol. OAOLPU. Leg swings.

Barbell tests - sort of max
With the SFL in three months, I need to come back to barbells (and the bench press is going to be a challenge, again).
So I went to the gym and did a sort of max - not pushing super hard of most lifts, but giving me an idea of where I stand and the degree of perceived difficulty. A way to give an idea of where to start a barbell program.
I did a lot of presses yesterday, so it is not ideal, but I cannot wait for ideal conditions.

Bench press: 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 2 (taking it easy, not pushing), failed 75kg (lack of tension)
Not really satisfying not to press 75kg, but as I have not benched in more than one year, it is not that bad. At this level, programming is going to be easy. With my limited time in summer, I will follow a triple progression approach, once a week, and keep working on other presses the other days for assistance. I know I got 75kg, I just need some practice and technical improvement.
At my current weight, I need to work hard on this lift, as I need to bench 85 to 90kg. Not impossible (I start from a low level, potential is high), but challenging.

Deadlift: 110kg x 5 (DOH), 120kg x 5 (DOH), 130kg x 3 (alt), 140kg x 1 (alt)
Not hard, both technical reps (which I should do at 105kg max for the SFL). The double bodyweight deadlift was also relatively easy. I did not push to more, I know I will get back easily to heavier lifts, and I am already where I need to be with no deadlifting in months.

Press: 40kg x 5, 50kg x 5
Last two reps at 50kg were a bit harder. Not surprising with all the presses I am doing at the moment, especially after yesterday's session. But I see that I can hit my SFL press standard anytime with no specific training.

No squat tests. I was a bit tired, I will leave it for another time. And experience has told me to always come back slowly to the heavy squats if I want to be able to walk!

This afternoon, I will do some relaxing stretches.
 
Wednesday 12th June
Light breathing. Mobility routine. Pistol. OAOLPU.

Strength session:
2KB press: (2x24kg) x 3 reps x 9 sets
Feeling soreness in the pecs (damned bench press), and some tiredness, but with long enough rest period (3+ min), it went alright.

Mobility:
Flexible steel program minimum @16kg.
This felt very good.
 
Friday 14th June
Light breathing. Mobility.

Strength session:
2KB press: (2x24kg) x 2 reps x 10 sets
A bit hard at the start, as it was very soon in the morning.
I got into the 6:10 train to Prague. Second wind this weekend!
 
Saturday 15th and Sunday 16th June
Second wind, in Prague, with Pavel.

Monday 17th June
Mobility.
Flexible steel program minimum @16kg, then 20kg.

Strength
Bench press: 60kg x 5 x 5
The first set was not as easy as expected, then it went ok. It is a re-start for the bench, so I don't to push it too much now.
Focus is on foot position (I am experimenting to find my ideal position), and lateral arch.

Cooldown:
- Second wind breathing exercices.
- loaded straddle (12kg) alternated with tactical frog
 
Tuesday 18th June
Light breathing. Mobility.

Conditioning
Strong endurance 060 (light snatches)

Oxygen advantage breathing exercice.

Easy front split work (RIS, hip flexor, hamstring, front split position).
I am not on the floor yet, but not that far, so despite not working static flexibility, I have not really lost it.
 
Wednesday 19th June
Light breathing. Mobility. Pistol. OLP-OAP. Leg swings.
As I am starting to up the volume of pushes, I switch to easier variation of one leg pushups, and then one-arm pushups.

Strength session:
2KB press: (2 x 24kg) x 3 reps x 10 sets
Plenty of rest (around 3 minutes) and overall quite easy.

Oxygen advantage breathing exercice.

Flexible steel program minimum @16kg.
 
Thursday 20th June
Light breathing. Mobility. Leg swings.

Conditioning
Strong endurance 060 (light snatches)

Too short on time to do anything else.
 
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