Strong mobility

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.
 

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.
 

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.
 

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.
 

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.
 

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.
 

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.
 

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.
 

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.
 

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.
 

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.
 

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.
 

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.
 

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.
 

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.
 

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.
 

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.
 
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