Strong mobility

jef

I am a student of strength.
Certified Instructor
Monday 2nd December
Mobility. SFB check: pistol OK, OAOLPU OK.

Strength session
Bench press: 55kg x 5P, 60kg x 3P, 65kg x 1P, 70kg x 5/5
Very short pause during the work set at 70kg. It was not easy, but it was very solid.
Still not a huge amount of weight, but given my relationship with the bench press, it is a quite good result so far. All 25 reps were technically good, shoulders down, lats activated, which is way more important than the weight itself. Working the plan.
Squat: 70kg x 5, 80kg x 3, 90kg x 1, 102,5kg x 5/3
Not hard.
Hanging leg raise: 5/3

Flexibility-mobility
Flexible steel PM@24kg.
Isometrics, loaded horse stance.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 3rd December
Mobility.

Q&D
Snatch, 24kg, alternate 5/4-10/2, 80 reps.
Good session today. I have been going slowly, so I allow alternate 5/4 and 10/2 this week and up to 80 reps. Next week is the full spectrum of possibilities. Power is ok, but better on the right (as more stable) than on the left.

I have a full schedule those days, so I may (may not) do a few getups later.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 4th December
Mobility.

Strength
Bench press (dynamic effort day): 50kg x 3/8
BBSQ: 80kg x 5/2
Pullup: 16kg x 2,5 (3rd one no fully to the top), 12kg x 3, BW x 5
 

jef

I am a student of strength.
Certified Instructor
Thursday 5th December
Mobility.

Q&D
Snatch, 24kg, 10/2, 100 reps.
It felt good.
After such a long time with an endurance-oriented protocole (plan 060), I had forgotten how much I have loved plan 044 (now know as Q&D). I am staying with this one for a while!
 

jef

I am a student of strength.
Certified Instructor
Friday 6th December
Mobility.

Strength session
Bench press: 60kg x 5P, 65kg x 3P, 70kg x 1P, 75kg x 5/3
Squat: 75kg x 5, 85kg x 3, 95kg x 1, 105kg x 5/3
HLR: 5/3

Good session overall. The bench press is getting heavier, but the program is still followed. Next week is going to be challenging!
Meantime, I am still grooving the groove with my KB@28kg, mostly singles and doubles, but sometimes going to 5 reps. Still there and feeling solid.
Squat is not hard (it is barely 1,5BW, so not really a lot for a LBBS).

I pushed back on flexibility training, as the priority (bench press) is getting slowly tougher and needs all my attention.
 

jef

I am a student of strength.
Certified Instructor
Saturday 7th December
Mobility.
Weekly SFB check: pistol (paused) OK. OAOLPU (paused): OK.

Q&D
Snatch, 24kg, alternate 5/4-10/2, 80 reps.
I decided to go on 2 sessions per week (Tuesday, Thursday) and let the dice tell me if I go for a session on Saturday. This week, it told YES.
Felt pretty good. Now I can have my beer.
 

jef

I am a student of strength.
Certified Instructor
Monday 9th December
Mobility.

Strength session
Bench press: 60kg x 5P, 65kg x 3P, 70kg x 1P, 72,5kg x 5/5
Slight pause at the bottom, but not enough to really count all the work sets as "paused".
Hanging leg raise: 5/3
(had to do it sooner than the squat, because the rack was blocked for a bit too long...)
Squat: 80kg x 5, 90kg x 3, 100kg x 1, 107,5kg 5/3
Solid.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 10th December
Mobility.

Q&D
Snatch, 24kg, 5/4, 40 reps.
The dice were nice to me today.

And a few 28kg presses here and there.
 
Last edited:

jef

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

Strength
Bench press: 50kg x 3/8 (DE)
Squat: 85kg x 5/2
Pullup: 8kg x 5/3

I decided to be a bit more humble and went for a small kettlebell on the pullups. There is time to increase, no hurry.
 

jef

I am a student of strength.
Certified Instructor
Friday 13th November
Travel.

Strength
I managed to do a session, although I had to cut it due to time.
Bench press: 60kg x 5P, 65kg x 3P, 72,5kg x 1, 77,5kg x 3/3
Not easy...
Squat: 80kg x 5, 100kg x 3, 110kg x 5
 

jef

I am a student of strength.
Certified Instructor
Wednesday 18th December
Mobility.

Q&D
Snatch, 24kg, 5/4-10/2, 60 reps.
I tried (and succeeded) to generate more power. Make it more a sprint than a snatch test (where the cadence is more quite).
 

jef

I am a student of strength.
Certified Instructor
Friday 20th December
Mobility.

Short on time, I was tented to delay the Q&D session. Glad I didn't. It was only 20 minutes, and it is the longest session.

Q&D
Snatch, 24kg, 5/4, 100 reps.
Powerful to the end.

Saturday 21st December
Mobility.
Loaded horse stance (isometrics). Getting those back in. Starting easy (relatively narrow), but with 2 KB in the rack, instead of a goblet grip. That will allow me to do push presses in this position later.
 

jef

I am a student of strength.
Certified Instructor
Sunday 22nd December
Mobility.

Q&D
Snatch, 24kg, 10/2, 80 reps.
 

jef

I am a student of strength.
Certified Instructor
Forgot to mention, but on my Sunday training, I checked my pistol and OAOLPU. All good, slow and controlled.

Monday 23rd December
Mobility.

Strength
Bench press: 60kg x 3P, 65kg x 5P/5
Waving the load. I start again the same cycle, with just slightly higher load at the beginning. Without any surprise, it as a pretty easy session, with the weight always in control.
Squat: 80kg x 5, 90kg x 3, 100kg x 1, 110kg x 5/2, 2
I felt some discomfort on my lower back, right side, at the second rep. I decided not to push, so stopped there. Better safe than sorry.
Hanging leg raise: 5/3
Solid and controlled. I need to ensure I have straight legs, they still are even so slightly bent.

Overall a good session after a week off.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 24th December
Mobility.

Q&D
Snatch, 24kg, 10/2, 40 reps.

Wednesday 25th December

Mobility.
2KB Press: (24kg x 2) x 5/3

Thursday 26th December

Mobility
Q&D
Snatch, 24kg, 10/2, 40 reps.

Friday 27th December

Mobility.
Strength
Bench press: 60kg x 5P, 65kg x 3P, 72,5kg x 3P/3
Sumo deadlift: 100kg x 5 (DOH), 120kg x 5 (DOH), 140kg x 5 (1 DOH), 150kg x 1.
KB press: 28kg x 5 (I am doing a lot of those lately, 1 to 5 reps, no structure, GTG).
HLR: 5/3
 

jef

I am a student of strength.
Certified Instructor
Sunday 29th December
Mobility.

Q&D
Snatch, 24kg, 5/4, 60 reps.
 

jef

I am a student of strength.
Certified Instructor
Monday 30th December
Mobility.

Strength session
Bench press: 60kg x 5P, 67,5kg x 5P/5
Sumo deadlift: 110kg x 5 DOH, 120kg x 3 DOH
KB Press: 28kg x 3
HLR: 5/3

Good session.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 31st December
Mobility.

After 6 weeks of Q&D, it's time for a change. But still snatch!

A&A introduction
Snatch: 16kg x 5/2, 24kg x 5/2, 28kg x 3/10
Checked with Push band. Power is still at its highest with 28kg, so this is a good bell to go on A&A for me. I have not yet snatched a 32kg. It is for the future, let's not get too greedy. Low volumes and low reps for this trial. No timing for rest period: I start again when I know I have recovered. Different approach than Q&D.
I'll stay on this for the next 6 weeks.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 1st January
Nothing, except a bath in cold water (very cold).
Then Champagne for recovery.

Thusrday 2nd January
Mobility.

A&A
Snatch: 16kg x 5/2, 24kg x 5/2, 28kg x 5/10
Upping the reps/set to 5, now that I checked that I could do proper snatches with the 28kg again. Volume also up, as I ended up with the same number of sets.
 
Top Bottom