Strong mobility

jef

I am a student of strength.
Certified Instructor
Thursday 22nd August
Light breathing. Mobility. Leg swings. Pistol x 3. PU x 10.

Conditioning
Strong endurance 060 (light snatches)
Back to less density and more time, 40 min. HR profile OK. I'll stay there for at least a week more, and maybe more. Aerobic capacity needs time.

Flexibility
Loaded horse stance.

Breathing
OA exercises.
 

jef

I am a student of strength.
Certified Instructor
Friday 23rd August
Light breathing. Mobility. Pistol x 3. OAOLPU (still there, but not that well balanced). Leg swings.

Strength
Squat: 60kg x 5, 70kg x 3, 80kg x 1, 90kg x 5/3
Bench press: 50kg x 5, 60kg x 3, 65kg x 1, 70kg x 1
Hanging leg raise: 5/3
Pullups: 3

Only 1 rep at 70kg for the BP, but it was a good and solid rep. I was only 80% sure the next one would be of good quality, so I called it a day. It is still pretty low, but the form has tremendously improved.
 

jef

I am a student of strength.
Certified Instructor
Saturday 24th August
Light breathing. Mobility. Pistol. 10 PU. Leg swings.

Conditioning
Strong endurance 060 (light snatches)
40 min.
Followed by 4 hours of rucking in the low carpates.

Monday 26th August
Light breathing. Mobility.
Flexible steel program minimum @20kg
Pistol. 10 PU.

Strength
Bench press: 60kg x 1, 65kg x 5/3, 65kg x 3
I stopped the 4th set at 3 reps. I had more than enough to do more, but quality was going down. As I am controlling my bodyweight at the moment, going high volume is probably not a great idea.
Deadlift: singles. 100kg (DOH), 120kg (DOH), 140kg (alternate grip)
I was on for squats, but the rack was busy, so I did deadlift first, and only singles, in order not to tire my back before squats.
Back squat: 65kg x 5, 75kg x 3, 85kg x 1, 95kg x 5/3
Slowly going up. I should be back at a working set of 100kg before the SFL. I am not going to push much more than that for the time. At that weight, I can work on technique without being much tired.
Hanging leg raise: 5, 5, 5
Not perfect. The start is still a bit too dynamic, and the leg are not completely straight, but it is coming back fast.

Flexibility
Loaded horse stance.

Long, long session today...
 

jef

I am a student of strength.
Certified Instructor
Tuesday 27th August
Light breathing. Mobility.

Conditioning
Strong endurance 060 (light snatches)
40 min.

Flexibility
Front split work. Isometrics.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 28th August
Light breathing. Mobility. Leg swings. Pistol x 2 (left only, right knee giving me some trouble today). PU x 10.

Strength (light)
Squat: 50kg x 5, 60kg x 3, 70kg x 1, 80kg x 5/2
Barbell press: 30kg x 5, 40kg x 3, 45kg x 1, 50kg x 5, 3, 2
Hanging leg raise: 5, 5, 5

HLR a bit better today.
 

jef

I am a student of strength.
Certified Instructor
Thursday 29th August
Light breathing. Mobility. No pistol today, I gave my knees some rest.

Conditioning
Strong endurance 060 (light snatches)
31 min. I stopped before the planned 40 minutes. My HR started to be (relatively) high again. I want this to be as aerobic as possible, so I am stepping back, starting from scratch next session.
When I look at the first 20 min over weeks, I see that there has been a huge improvement. I wonder if I can progress aerobically better if I don't force too much the length of the session. Let's start over and see.
Anyway, I have time till my next snatch test, so no hurry.
 

jef

I am a student of strength.
Certified Instructor
Friday 30th August
Light breathing. Mobility. Leg swings.

Strength
Bench press: 50kg x 5 (pause), 55kg x 3 (pause), 60kg x 1 (pause), 67,5kg x 3, 2, 2
Strength was there to do the full set, but not energy. Weird feeling. I have had recovery issue those past weeks.
Barbell back squat: 70kg x 5, 80kg x 3, 90kg x 1, 100kg x 5, 3, 2
Again, energy was missing, so I went to a 5, 3, 2 instead of 5/3. It's only 100kg and I get stuck. It is not strength per se that is lacking, it is energy.
One bad day.

I tried to lift a 28kg KB afterward. I missed once, before I lifted it. Damn!
I did lift it for 5 reps not so long ago.
I probably need some rest.
 

jef

I am a student of strength.
Certified Instructor
Saturday 31st August
Light breathing. Mobility. Pistol. Crappy OAOLPU.

Conditioning

Strong endurance 060 (light snatches)
Went back to 20 minutes. HR profile was good. I simply needed a step back.
 

jef

I am a student of strength.
Certified Instructor
Monday 2nd September
Light breathing. Mobility. Pistol. PU x 10.

Move prep
FS PM@20kg

Strength
Barbell back squat: 70kg x 5, 80kg x 3, 90kg x 1, 100kg x 5/3
Better than Friday.
Bench press: 50kg x 5 (with pause), 55kg x 3 (with pause), 60kg x 1 (with pause), 67,5 kg x 5, 3, 2
I am prolonging a little the pause during the warmup. It is a good way to force me to stay tight, and to ensure technique is good: I cannot rush, and without an active negative, it is going to be hard to go back up. The pause is not so long during the work set.
Still not really heavy (barely bodyweight), but I am not confident enough with my technique to force weight to go up. I will use the SFL to really concentrate on improving my bench press technique.
Deadlift: 100kg x 5 (DOH), 120kg x 3 (DOH), 130kg x 1 (alt), 140kg x 3 (alt)
Just a triple at 140kg. With the fatigue, I felt that technique was about to break. I should have no problem to lift properly 140kg at the cert, especially rested.
Pullup: 5
Just for fun, to see if I can still do 5 proper pullups (which is going to be a requirement for the SFB).
Hanging leg raise: 5, 3
Stopped there. Long session, fatigue, and form that started to be less than good.

Later,
Flexibility
Loaded horse stance, isometrics.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 3rd September
Light breathing. mobility.

Conditioning
Strong endurance 060 (light snatches)
20 minutes. Further improvement of HR profile. Will the step back really pay off? It seems to be on the good way.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 4th September
Light breathing. Mobility. Pistol x 2. PUx10.

Strength (light day)
Back squat: 60g x 5 (paused), 70kg x 3 (paused), 80kg x 5/2
Press: 30kg x 5, 40kg x 3, 45kg x 1, 50kg x 5, 4, 4
PU: 5
HLR: 5/3

Flexibility
Front split work, isometrics.
 

jef

I am a student of strength.
Certified Instructor
Yes. More precisely, I am working toward the ability to do a split anytime with little or no warm-up.
Front split is almost there. Side split may take a bit more time.
 

jef

I am a student of strength.
Certified Instructor
Thursday 5th September
Light breathing. mobility. Pistol x 3. PUx10. Leg swings.

Conditioning
Strong endurance 060 (light snatches)
20 minutes.
 

jef

I am a student of strength.
Certified Instructor
Friday 6th September
Light breathing. mobility. Pistol x 3. PUx10. Leg swings.

Strength
Back squat: 75g x 5 (paused), 85kg x 3 (paused), 95kg x 1 (paused), 105kg x 5, 2, 1
Bench press: 50kg x 5 (paused), 55kg x 3 (paused), 60kg x 1 (paused), 67,5kg x 5, 3, 1
PU: 5
HLR : 5/3

Low on energy today.
 

jef

I am a student of strength.
Certified Instructor
Saturday 7th September

Conditioning
Strong endurance 060 (light snatches)
20 minutes. Best results so far. HR is even lower than for an easy jog.
I pushed too hard the first time I ran the protocole.
My problem is that the talk test is not that accurate for me. I can calm my breathing very fast, and so can speak, even with a relatively high HR. I need to use the HR monitor more closely to stay in the right range.
 

jef

I am a student of strength.
Certified Instructor
Monday 9th September
Light breathing. Mobility.

Strength
Bench press: 50kg x 5, 55kg x 3, 60kg x 1;, 67,5kg x 5, 3, 2 (all paused)
Every single rep was paused. So there was no increase of weight, but an increase of control. I know that I am very unlikely to get the bench press during the SFL this weekend, but no matter. I will go, fine tune my technique, and work it up in the next few months.
Back squat: 70kg x 5, 80kg x 3, 90kg x 1, 100kg x 3, 4, 5
I reduced the weight a bit to work on perfecting the technique. There is no need to get a record at the squat, 5 good reps at 70kg or less is what I need this weekend. So I can as well take it relatively easy today.
Deadlift: 102,5kg x 5, 120kg x 3 (all double over-hand).
Not forcing, just practicing at low intensity. At my current weight, I need 5 technically good reps at 102,5kg, hence the weird weight choice (I usually increase deadlift only by 10kg jumps).
Hanging leg raise: 5/3
Getting better every time. Lots of margins of progression, still.

Later, flexibility
Flexible steel Program minimum @24kg (starts to feel heavy...)
Loaded horse stance (15 sec, 16kg, 9 steps, 5 sets).
 

jef

I am a student of strength.
Certified Instructor
Tuesday 10th September
Light breathing. Mobility.

Conditioning
Strong endurance 060 (light snatches)
20 minutes. HR profile not very good. One of those days...
There is a pattern anyway. After heavy Mondays, it is not easy to have a good endurance Tuesday.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 11th September

Travelling to Paris for this weekend SFL.
So, I am just doing some light stuff with low volume.
KB front squat: (2 x 24kg) x 5/2
KB press: (2 x 24kg) x 5.

Flexibility
Front split work.
 
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