Strong mobility

Discussion in 'Training Logs' started by jef, Aug 5, 2017.

  1. Bauer

    Bauer More than 500 posts

    What is the Flexible Steel Program Minimum? Sounds interesting
     
  2. jef

    jef I am a student of strength. Certified Instructor

    It is a time-efficient mobility combo that works your upper and lower mobility: bent arm bar and switch splits.

    Jon Engum and @Pavel Macek show it better than I could describe:
     
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  3. jef

    jef I am a student of strength. Certified Instructor

    Monday 7th October
    Morning routine, as usual. Pistol x 3, Pushup x 10.

    Strength
    Bench press: 50kg x 5, 55kg x 3, 60kg x 5/2.
    All paused at the bottom.
    Front squat: 67,5kg x 5/2
    Hanging leg raise: 5/2

    HLR are getting better. Legs are still slightly bend, elbows not properly locked. But it is improving every time.

    Mobility-Flexibility
    Flexible steel program minimum @24kg
    24kg is now as much strength as it is mobility, actually. My upper mobility is quite good, now I need more strength.
    Loaded horse stance.
     
    mikhael likes this.
  4. jef

    jef I am a student of strength. Certified Instructor

    Tuesday 8th October
    Morning routine.

    Strength
    Bench press: 50kg x 5, 55kg x 3, 62,5kg x 5/2.
    All paused.
    Front squat: 70kg x 5/2
    Pullup: 8, 6, 6

    First 5 pullups are easy. Then it is not...

    Conditioning
    Strong endurance 060 (light snatches)
    35 minutes. Time to push a little. HR a bit higher than expected. As I now have a strength session every day, it is expected than conditioning does not progress as well as it did before. Still ok anyway.
     
    mikhael likes this.
  5. jef

    jef I am a student of strength. Certified Instructor

    Wednesday 9th October
    Morning routine. Pistol. 10 PU.

    Strength
    Bench press: 50kg x 5P, 55kg x 3P, 60kg x 1, 65kg x 5/2
    Front squat: 72,5kg x 5/2
    Hanging leg raise: 5/2

    Mobility-Flexibility
    Flexible steel program minimum @24kg
    Front split work.
     
    mikhael likes this.
  6. jef

    jef I am a student of strength. Certified Instructor

    Thusrday 10th October
    Morning routine. Pistol x 2. PU x 10.

    Strength
    Bench press: 50kg x 5P, 55kg x 3P, 60kg x 1P, 67,5kg x 5/2
    Front squat : 75kg x 5/2
    Pullup: 9, 6, 6

    Conditioning
    Strong endurance 060 (light snatches)
    35 minutes. HR pretty high. I had to do my session earlier than planned, which is not the best, so close to the strength session. But sometimes, there is no choice.
     
    mikhael likes this.
  7. jef

    jef I am a student of strength. Certified Instructor

    Friday 11th October
    Morning routine.

    Strength

    Bench press: 55kg x 5P, 60kg x 3P, 65kg x 10, 70kg x 5, 2
    Front squat: 77,5kg x 5/2
    Hanging leg raise: 5/2

    I had planned to repeat 67,5kg for the bench, but the warmup sets felt solid, so I went for 70kg. First set very solid and technically correct. Second one, I felt I was (again) losing the tightness of the lateral arch, so I stopped at 2 reps and called it a day.

    Mobility-Flexibility
    Flexible steel program minimum @24kg
    Loaded horse stance.
     
    mikhael likes this.
  8. jef

    jef I am a student of strength. Certified Instructor

    Saturday 12th October
    Morning routine. Weekly SFB check: pistol ok, OAOLPU ok.

    Conditioning
    Strong endurance 060 (light snatches)
    35 minutes.
    Had to do it early. Not my best HR profile, but not bad either. So so.
     
    mikhael likes this.
  9. mikhael

    mikhael Quadruple-Digit Post Count

    Would you give some more details how is this look like?
     
  10. jef

    jef I am a student of strength. Certified Instructor

    @mikhael
    It is not different that what I have been doing for some time already.
    The new standard for SFB is do a one-arm-one-leg pushup, but also a pistol and 5 pullups.
    With my focus on the bench press, one-arm pushup variations are not ideal to do every day (different groove), so I stopped doing it, but I want to ensure I still am at the standard for the OAOLPU.
    So, once a week, usually during the weekend, I check that I still can do a OAOLPU, properly, on both sides.
    I also do a pistol on both sides, just to complete the SFB requirement.
    I cannot do pullups at home, I don't have a bar anymore. But I do them 2 to 3 times a week at the gym.
     
    mikhael likes this.
  11. jef

    jef I am a student of strength. Certified Instructor

    Monday 14th October
    Morning routine.

    Strength session
    Bench press: 50kg x 5P, 55kg x 3P, 62,5kg x 5P/2
    Front squat: 80kg x 5/2
    Pullups: 9, 6, 5

    Mobility-Flexibility
    Flexible steel program minimum @24kg
    Loaded horse stance.
     
    mikhael likes this.
  12. jef

    jef I am a student of strength. Certified Instructor

    Tuesday 15th October
    Morning routine.

    Strength session
    Bench press: 50kg x 5P, 55kg x 3P, 60kg x 1P, 65kg x 5P/2
    Front squat: 82,5kg x 3/2
    Hanging leg raise: 5/2

    Knees starting to cave in, so both squat sets stopped at 3.

    Conditioning
    Strong endurance 060 (light snatches)
    35 minutes. Not a very good session.
     
    mikhael likes this.
  13. jef

    jef I am a student of strength. Certified Instructor

    Wednesday 16th October
    Morning routine.

    Strength session
    Bench press: 50kg x 5P, 55kg x 3P, 60kg x 1P, 67,5kg x 5/2
    Much more solid than last week.
    Pullups: 9, 6, 6

    Mobility-Flexibility
    Flexible steel program minimum @24kg
    Front split work.
     
    mikhael likes this.
  14. jef

    jef I am a student of strength. Certified Instructor

    Thursday 17th October
    Morning mobility routine.

    Strength session
    Bench press: 55kg x 5P, 60kg x 3P, 65kg x 1P, 70kg x 5/2
    Solid this morning, and technically good. It is going up slowly, but it is going up.
    Front squat: 70kg x 5/2
    Hanging leg raise: 5/2


    Conditioning
    Strong endurance 060 (light snatches)
    35 minutes. With my daily strength session, I have stopped to make progress on this plan. Time to re-assess.
     
    mikhael likes this.
  15. jef

    jef I am a student of strength. Certified Instructor

    Friday 18th October
    Morning mobility routine.

    Strength session
    Bench press: 55kg x 5P, 60kg x 3P, 65kg x 1P, 72,5kg x 5, 1
    I was losing tightness during the second set, so stopped at 1 rep. I probably should have rested a bit more. Still good results, as I have a consistent max 5TRM increase every week. If I could get to 75kg for a few reps before going on holiday in a week and a half, I would be very happy. If not, then it will be for after holidays.
    Front squat: 72,5kg x 5/2
    Heavy for the bench (for me), but light for front squats.
    Pullup: 8, 5, 5

    Mobility
    No time. Just 3 reps of bent arm bar @24kg each side.
    It feels very solid, beside 24kg not really being a light weight (I weight 68kg). Much better than a few weeks ago. I tend to think that it is helping my bench (thoracic mobility for the arch, connecting the lats, etc), but well, I have no proof.
     
    mikhael likes this.
  16. jef

    jef I am a student of strength. Certified Instructor

    Saturday 19th October
    Morning mobility routine. Pistol x 3. OAOLPU.

    Conditioning
    Strong endurance 060 (light snatches)
    35 minutes.
    Data analysis.
    I compared apples to apples, and realized that I indeed have a better HR profile now than for the same pattern and duration in July. Data analysis is important : my feeling that I was not making progress was wrong, the hard facts show otherwise.
    So next week, I increase time.
     
    mikhael likes this.
  17. jef

    jef I am a student of strength. Certified Instructor

    Monday 21st October
    Morning mobility routine. Pistol x 3. PU x 10.

    Strength session
    Bench press: 50kg x 5P, 55kg x 3P, 60kg x 1P, 65kg x 5P/2
    Front squat : 75kg x 5/2
    Hanging leg raise: 5/2

    Nothing particular today. Good session.

    Flexibilty
    Loaded horse stance, isometrics.
     
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  18. jef

    jef I am a student of strength. Certified Instructor

    Tuesday 22nd October
    Morning mobility routine.

    Strength session
    Bench press: 50kg x 5P, 55kg x 3P, 60kg x 1P, 67,5kg x 5, 5P
    First work set on touch and go, second works set with a short but legal pause.
    Front squat: 77,5kg x 5/2
    Pullup: 10, 7, 6

    Slow and steady progress.

    Conditioning
    Strong endurance 060 (light snatches)
    40 minutes. Not my best HR profile, but almost as good as the best I had in August, when I was not having a strength session everyday. So there was progress indeed.
     
    mikhael likes this.
  19. jef

    jef I am a student of strength. Certified Instructor

    Wednesday 23rd October
    Morning mobility routine.

    Strength session
    Bench press: 55kg x 5P, 60kg x 3P, 65kg x 1P, 70kg x 5/2
    Front squat: 80kg x 5/2
    Hanging leg raise: 5/2

    Flexibility
    Front split work, isometrics.
     
    mikhael likes this.
  20. jef

    jef I am a student of strength. Certified Instructor

    Thursday 24th October
    Morning mobility routine.

    Strength session
    Bench press: 55kg x 5P, 60kg x 3P, 65kg x 1P, 72,5kg x 5,3
    Better than last time, although losing form during the second set (shoulders started to go up), so I stopped at the third rep.
    Front squat: 82,5kg x 5,1
    Back feeling tired. I did one rep at the second set and did not feel like going on for more.
    Pullup: 10, 8, 6
    Slowly going up. Still not impressive at my bodyweight, but going to the right direction.

    Conditioning
    Strong endurance 060 (light snatches)
    40 minutes. Not my best HR profile, with a strength session a little before, but ok. Two more sessions before a holiday break.
     
    mikhael likes this.

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