Strong mobility

jef

I am a student of strength.
Certified Instructor
Friday 3rd January
Mobility.

Strength
Bench press: 60kg x 5P, 65kg x 3P, 70kg x 1P, 75kg x 2, 3, 2
Not a good day, I was not able to keep a decent amount of tension.
Sumo deadlift: 110kg x 6 (DOH), 120kg x 5 (DOH), 130kg x 4 (2 DOH)
Pullups: 8kg x 5/3
Hanging leg raise: 5/3
 

jef

I am a student of strength.
Certified Instructor
Saturday 4th January

A&A
Snatch: 24kg x 5/2, 28kg x 5/14
Done in the same time as the last session. I was able to recover faster today.
 

jef

I am a student of strength.
Certified Instructor
Monday 6th January

Strength
Bench press: 60kg x 5P, 65kg x 3P, 70kg x 5/5
Sumo deadlift: 110kg x 5 (DOH), 120kg x 3 (DOH)
KB press: 24kg x 3, 4, 28kg x 2, (HLR X 5), 24kg x 3, (HLR X 5), 28kg x 3, (HLR x 5)
 

jef

I am a student of strength.
Certified Instructor
Tuesday 7th January
Mobility.

A&A
Snatch: 24kg x 5/2, 28kg x 5/16

Strenght
KB Press: 24kg x 3, 28kg x 3, 24kg x 5, 28kg x 4, 24kg x 3, 28kg x 3

Flexibility
Starting again with isometric horse stances.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 8th January

Practice
KB getup: 24kg x 1/4

Strength
Bench press DE: 50kg x 3/8
Sumo deadlift: 120kg x 3, 130kg x 3, 140kg x 1, 150kg x 1, 130kg x 2.

All DOH except at 150kg.
Pullup: 8kg x 5/3
 

jef

I am a student of strength.
Certified Instructor
Thursday 9th January
Mobility.

A&A
Snatch: 24kg x 5/2, 28kg x 5/16

Strenght
KB Press: 24kg x 3, 4, 5, 28kg x 2, 3, 4, 2, 3, 24kg x 4, 28kg x 2, 3
 

jef

I am a student of strength.
Certified Instructor
Friday 10th January
Mobility.

Strength
Bench press: 60kg x 5P, 65kg x 3P, 70kg x 1P, 75kg x 5, 3, 2
After my failure last week to do 3/3, I stayed today at the same weight, but tried to push to 5 reps. Did it. :cool:
Sumo deadlift: 120kg x 5, 130kg x 2, 3, 4, 2
(all DOH, until the last 2 sets. Started the set of 4 with 1 DOH and then switch to alternate grip).
Hanging leg raise: 5/3
Getting more and more controlled.

Later,
KB Press: 24kg x 3, 4, 5, 3, 28kg x 2, 24kg x 3, 5, 3
Having fun: I am testing the lift with the free hand on my hips, like Pavel did on the cover of Enter the kettlebell.
The trick is to push the hip down with the hand. I need some getting used to.
 

jef

I am a student of strength.
Certified Instructor
Sunday: weekly check. Pistol OK. OAOLPU OK.

Monday 13th January
Mobility.

Strength
Bench press: 60kg x 5P, 65kg x 3P, 72,5kg x 5/5
Sumo deadlift: 120kg x 3, 4, 5 (all DOH)
KB press: 24kg x 3, 4, 5, (HLR X 5), 24kg x 3, (HLR X 5), 24kg x 4, (HLR x 5)

Back home,
isometrics. Horse stance.

It's going to be a high volume high intensity week. It does not happen very often, but once or twice a year, it does.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 14th January
Mobility.

A&A
Snatch: 24kg x 5/2, 28kg x 5/16

Strength
KB Press: 24kg x 5, 28kg x 2, 30kg x 1 :cool:, 24kg x 3, 30kg x 1, 28kg x 2, 3, 4, 2, 3
That 30kg bell (a 28kg with added plate) moved slowly, but it moved solidly.

Flexibility
Isometrics. Horse stance.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 15th January
Mobility.

Strength
Bench press, DE (dynamic effort): 55kg x 3/8
Sumo deadlift: 130kg x 4, 2, 4 (3 DOH), 140kg x 1, 110kg x 6 (DOH), 130kg x 3
Pullups: 12kg x 4, 4, 3

The 8kg KB was not available, so I did pullups with 12kg and less reps.
 

jef

I am a student of strength.
Certified Instructor
Thursday 16th January
Mobility.

Sauna. Nice, but doing it first thing in the day was not the best for the training of the day...

A&A
Snatch: 24kg x 5/2, 28kg x 5/12
Lack of energy (yep, sauna first is not a good fit). Rest period quite long.

Strength
KB Press: 28kg x 2, 3, 4, 2, 3, 4, 2, 3, 4, 2, 3

Flexibility
Isometrics. Horse stance.
 

jef

I am a student of strength.
Certified Instructor
Friday 17th January
Mobility.

Strength
Bench press: 60kg x 5P, 65kg x 3P, 72,5kg x 1P, 77,5kg x 5 :cool:, 3, 2
Same as last time. The program was 3/3, but I needed a confidence boost, so I changed to 5, 3, 2. It passed solidly at 77,5kg, so I am getting closer to the target.
Sumo deadlift: 110kg x 4, 6 (DOH of course).
KB press: 24kg x 3, 4, 5, (HLR x 5), 28kg x 2, 3, 4, (HLR x 5), 24kg x 4,3, 4, (HLR x 5)


Later, second KB session:
KB press: 28kg x 2, 3, 4, 3, 2, 3

That was a crazy high volume and high intensity week. Happy that it is over!
 

jef

I am a student of strength.
Certified Instructor
Monday 20th January
Mobility.

Strength
Bench press: 60kg x 5P, 65kg x 3P, 70kg x 1P, 75kg x 5/5
Last 2 reps of the last 2 sets were not the cleanest I have ever done, but I am happy to pass 5/5 at 75kg today while I missed my 3/3 at the same weight two weeks ago. It starts to be harder psychologically, as I am constantly in PR territory now.
Sumo deadlift: 110kg x 5, 120kg x 3, 130kg x 4, 110kg x 6 (all DOH, except 3 at 130)
Hanging leg raise: 5/3


Later, back home:
KB press: 24kg x 3, 4, 5, 28kg x 2, 3


Flexibility
Isometrics, contract-relax with horse stance squats.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 21st January

A&A
Snatch: 24kg x 5/2, 28kg x 5/16

Strenght
KB press: 28kg x 3, 4, 24kg x 5, 28kg x 2, 30kg x 1, 24kg x 4, 28kg x 4
 

jef

I am a student of strength.
Certified Instructor
Wednesday 22nd January
Mobility. I am 44 since midnight, so I added 2 reps to the routine... (I add reps only on even years).

Strength
Bench press (DE): 55kg x 3/8
Sumo deadlift: 110kg x 4, 130kg x 3 (all DOH), 150kg x 1 (alt), 110kg x 5 (DOH)

I tried to pull 150kg with a double overhand, but I felt my grip giving away a little after 5 cm up. Not there yet, but maybe one day...
Pullups: 12kg x 5, 5, 4
5th rep of the 3rd rep was low, so it did not count.
 
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jef

I am a student of strength.
Certified Instructor
Thursday 23rd January
Mobility.

A&A
Snatch: 24 x 5/2, 28 x 5/14
I am becoming a bit more exigeant on my recovery, so I am able to do less sets in the same time finally. But much better reps on the last sets!

Strength
KB press: 24kg x 4, 28kg x 4, 24kg x 5, 4, 28kg x 2, 24kg x 3, 28kg x 4, 2, 3, 4
This session was planned for tomorrow, but I may be short on time, so I did it today instead.
 

jef

I am a student of strength.
Certified Instructor
Friday 24th January
Mobility.

Strength
Bench press: 65kg x 5P, 70kg x 3P, 75kg x 1P, 80kg x 3, 1
PR territory... I was a bit pushed by time (we are going on a weekend), so we stopped at the gym on our way, and I had my wife as a spotter. She did a good job. I was missing the second rep of the second set. Not tight enough, not focused. She did the job: she grabbed the bar, we finished the rep and racked it.
It is satisfying because I did 3 reps at a weight I had never ever done a good rep so far, and disappointing, as I lost my focus for the subsequent sets. To be repeated next week.
HLR: 5
Fast 5 just for the principles. Then weekend.
 

jef

I am a student of strength.
Certified Instructor
Weekend: relaxation, sauna.
Weekly test (pistol, OAOLPU: OK).

Monday 27th January
Mobility.

Strength
Bench press: 60kg x 5P, 65kg x 3P, 72,5kg x 1P, 77,5kg x 5, 5, 3, 4, 3
Not able to do 5 proper reps all 5 sets. Still in PR territory, so not that bad. In theory, I am at my SFL bench press, but I continue to follow the plan before testing.
Sumo deadlift: 110kg x 3, 4, 5, 130kg x 2, 3, 110kg x 4
A
ll DOH except one rep at 130kg.
Hanging leg raise: 5/3

Later:

KB Press: 24kg x 3, 4, 5

Flexibility
Loaded horse stance.
 
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jef

I am a student of strength.
Certified Instructor
Tuesday 28th January
Mobility

A&A
Snatch: 28kg x 5/9 + 1
Ouch. On the 9th set, on the left, I felt something was not right in my left upper back. Then, at the first rep on the right, I felt pain and decided to stop.
Lessons learned:
1. When you start feeling something wrong, stop, it is not gonna get better in 60-90 sec for the next set.
2. The snatch is a full body lift. Yep, you can snatch with the right hand and feel the pain in the left upper back.

After cooling down, I could feel it was just a contracture. Stress can do that sometimes. I could do the press, as a slow movement, a bit later.
Strength
KB Press: 28kg x 2, 3, 4, 3, 4

Wednesday 29th January

Mobility.
Upper back feeling good and relaxed.

Strength
Bench press (DE): 55kg x 3/8
Sumo deadlift: 110kg x 4, 130kg x 3, 140kg x 1, 120kg x 5

All double over-hand, including at 140kg. So I am back at a double-bodyweight double overhand deadlift. Next target: do the same at 150kg...
Pullup: 12kg x 5, 4, 4
(
I count a rep only when it reaches the SFB standard: neck to bar at least).
 

jef

I am a student of strength.
Certified Instructor
Thursday 30th January
Mobility

Strength
KB Press: 28kg x 2, 24kg x 3, 5, 4, 28kg x 2, 24kg x 3, 5, 28kg x 3
Very busy today, so it was done in a GTG manner.

No snatches. My upper back feels good, but I don't want to risk anything, so only slow movements today.
 
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