Strong mobility

jef

I am a student of strength.
Certified Instructor
Friday 31st January
Mobility.

Strength
Bench press: 65kg x 5P, 70kg x 3P, 75kg x 1P, 80kg x 5, 3, 2 :cool:
Quite happy with 5 solid reps at 80kg. I had a strong guy to spot me, who knew to be there without touching the bar, so it is really all me! Last rep was a bit harder, but still controlled, and with butt on the bench. Now, as i am travelling, it will be a recovery week (just pushups), and then a peaking month to ensure the lift in 4 weeks.
Sumo deadlift: 120kg x 4, 150kg x 1, 120kg x 3
All DOH except @150kg.
KB press: 24kg x 3, 5, 28kg x 4, 3 (only 3, 2 on the right).
Starting to feel defocused. I left the rest of the session for later.
Hanging leg raise: 5/3

Later,
KB press: 28kg x 4 (and then added 2 reps on the right to compensate for before), 24kg x 3, 4, 28kg x 2, 4, 24kg x 5
 

jef

I am a student of strength.
Certified Instructor
A bit more than one week of rest with family in France. From Monday to Friday, I just did sets of 10 dynamic pushups across the day.
Saturday-Sunday: StrongFirst resilient. Highly recommended!

Wednesday 12th February
Mobility.

Strength
Bench press: 60kg x 5, 65kg x 4, 70kg x 3, 75kg x 1, 2
Sumo deadlift: 120kg x 3, 4, 3 (all DOH)
Pullups: 12kg x 5, 4, 8kg x 3
 

jef

I am a student of strength.
Certified Instructor
Friday 14th February
Mobility.

Strength
Bench press: 70kg x 3, 4, 5, 75kg x 2, 80kg x 1, 70kg x 3, 80kg x 1, 75kg x 1, 2, 80kg x 1, 70kg x 4, 75kg x 1
Sumo deadlift: 120kg x 3, 130kg x 3, 140kg x 1, 150kg x 1

All DOH, except at 150kg.
Hanging leg raise: 5/3
 

jef

I am a student of strength.
Certified Instructor
Saturday 15th February
Mobility.

Q&D
Snatch, 24kg, 5/4, 40 reps.
Easing back into it. More powerful and fast than last time. The plan is to do 6 weeks of it.
 

jef

I am a student of strength.
Certified Instructor
Monday 17th February
Mobility.

Strength
Bench press: 65kg x 3P, 70kg x 3P, 4P, 5P
Sumo deadlift: 120kg x 3, 4, 130kg x 2, 140kg x 1, 1

Alternate grip on the 140kg deadlifts. I did not feel it strong enough today to do DOH.
Hanging leg raise: 5/3

And this afternoon, I will do some StrongFirst resilient work.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 18th February
Mobility.

Q&D
Snatch, 24kg, 10/2, 60 reps

Strength
KB press: 24kg x 3, 4, 5, 28kg x 2, 3, 2, 3
I am keeping some not too challenging KB presses in the mix this month, more as an assistance than a need-to-progress-lift.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 19th February

Strength
Bench press: 70kg x 3, 75kg x 2, 80kg x 1, 85kg x 1 🤸‍♂️, 70kg x 5, 75kg x 2, 80kg x 1, 75kg x 1, 70kg x 4, 75kg x 2, 80kg x 1, 75kg x 1
I found someone to spot me while benching 85kg, which should be my SFL strength test. The lift was even smoother that the one at 80kg just before... Still two weeks of peaking, so I am aiming in a good direction.
Sumo deadlift: 120kg x 3, 130kg x 4, 150kg x 1, 120kg x 5, 140kg x 1.
Pullup: 10

Short on time, so I did not spend too much on pullups.
 

jef

I am a student of strength.
Certified Instructor
Thursday 20th February
Mobility.

Strength
KB press: 24kg x 5, 28kg x 2, 3, 2, 3, 30kg x 1, 24kg x 3
30kg was surprisingly solid.
 

jef

I am a student of strength.
Certified Instructor
Friday 21st February
Mobility.

Strength
Bench press: 65kg x 4, 70kg x 3, 75kg x 1, 70kg x 4, 75kg x 2, 70kg x 3, 75kg x 1, 80kg x 1, 75kg x 2, 1, 2, 70kg x 3, 75kg x 3
Sumo deadlift: 120kg x 3, 130kg x 2, 150kg x 1, 130kg x 3

I tried to pull 150kg on a DOH grip, but I started to lose it around mid-chin, so I put the bar down, changed the grip, and pulled in an alternate grip. Still not that bad, as I could start to lift it with a DOH grip. All other deadlift were DOH.
Hanging leg raise: 5/3

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

jef

I am a student of strength.
Certified Instructor
Saturday 22nd February
Mobility.

Q&D
Snatch, 5/4-10/2, 100 reps.
 

jef

I am a student of strength.
Certified Instructor
Sunday 23rd February
Weekly check: pistol OK, OAOLPU OK.

Monday 24th February
Mobility.

Bench press: 70kg x 3P, 4P, 5P
Sumo deadlift: 120kg x 4, 5, 130kg x 3, 140kg x 1

All DOH except at 140kg.
KB press: 24kg x 3, 4, 5, 28kg x 2, 3, 4
 

jef

I am a student of strength.
Certified Instructor
Tuesday 25th February

Strength
KB press: 24kg x 3, 28kg x 3, 24kg x 4, 28kg x 2, 30kg x 1, 28kg x 3
Solid press at 30kg.

Much later,
Q&D

Snatch, 24kg, 5/4, 80 reps.
Good power regularity throughout the session. Heart rate under control. Feeling great.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 26th February
Mobility.

Strength
Bench press: 65kg x 5, 70kg x 3, 75kg x 2, 80kg x 1, 75kg x 1, 80kg x 1, 75kg x 2, 3
Sumo deadlift: 120kg x 3, 4, 130kg x 2, 140kg x 1, 150kg x 1, 120kg x 3, 4, 130kg x 3
Pullup: +12kg x 5, 5, +8kg x 5

Pullups were done with the kettlebell at the foot. Faster to set up...
 

jef

I am a student of strength.
Certified Instructor
Thursday 27th February
Mobility.

Strength
KB Press: 24kg x 3, 4, 5
Very light, very low volume. Yes, sometimes, those sessions are necessary. Even if it feels like I did nothing and need to do more, I won't. It's all part of the plan! Feelings have nothing to do with it.
 

jef

I am a student of strength.
Certified Instructor
Friday 28th February
Mobility.

Strength
Bench press: 60kg x 4P, 70kg x 3P, 4P, 75kg x 2P, 70kg x 3P, 75kg x 1P, 2P, 70kg x 4P, 75kg x 2P
All paused 1-2-3.
Sumo deadlift: 120kg x 3, 4, 130kg x 3, 120kg x 3
All with alternate grip. Did not feel DOH today. Nice consequence: they all felt super light!
Hanging leg raise: 5/3

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

jef

I am a student of strength.
Certified Instructor
Test OAOLPU, pistol on Sunday: check!

Monday 2nd March
Mobility.

Weight at the gym: 68,9kg (wearing my heavy instructor pants, that add more than 700g).
Strength
Bench press: 70kg x 2P, 75kg x 1P, 70kg x 3P, 75kg x 1P, 80kg x 1P, 85kg x 1P, 70kg x 2P, 75kg x 2P, 70kg x 2P
All reps were paused, as in a powerlifting meet, even at 85kg (although the pause was probably shorter than at 70kg!). 85kg was not easy, and I had a spotter, but it went up properly and with good technique. I am testing on Friday. We'll see if the plan worked.

Sumo deadlift: 120kg x 3, 4, 5, 4, 5
All DOH. Easy.

Hanging leg raise: 5/3
Nice and slow. Feeling good today.

Later, back home:
KB press: 28kg x 2, 3, 4, 2, 3, 2, 3, 2, 3
Solid and controlled. A lot more in reserve.

Plan for the next few days:
- tomorrow is the planned Q&D session. The dice gave me 60 reps, it's ok, not too much. And it's only 24kg.
- on Wednesday a low volume low intensity session (bench and KB press). No deadlift. Today's light session was enough.
- Thursday: nothing.
- Friday: Bench press test. Depending on how it goes, also deadlift test and KB press.
 

jef

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

Q&D
Snatch, 24kg, 5/4-10/2, 60 reps.
Medium volume, which fits perfectly with this week, when I intend to test my bench press.
 
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jef

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

Strength
Bench press: 60kg x 5P+, 65kg x 3P+
KB press: 24kg x 4, 3, 4, 3
Pull-ups: BW+8kg x 6, 5, 4


Light day, low volume and low intensity as planned.
I extended the pause at the bottom of the bench press (1 Mississippi, 2 Mississippi, 3 Mississippi...) to ensure full control.
Even for the pull-ups, I stayed with the light KB (hanging at my foot) and did not push the reps.
 

jef

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

Test day. After a few singles, I missed my first two tries at a 85kg bench press.
I had to rest and do it again a lot later. :(
Video sent, waiting for the answer.

Same day: missed a 32kg KB press.
Did a 160kg sumo deadlift. Good form, but not easy.
Not a good day.

Wednesday 11th March
Q&D
Snatch, 5/4-10/2, 60 reps.

Sunday 15th March

Test OAOLPU, pistol OK.

Q&D
Snatch, 5/4, 80 reps.

Due to the situation, gym is out of the question. So I will not start my next round of Plan Strong Barbell program as planned.

I may go on a Strong! with front squat twice per week, and Q&D twice per week. Easy to do at home.
 

jef

I am a student of strength.
Certified Instructor
Monday 16th March

Strong!
2KB Front squat: (2 x 28kg) x 1/10
Neither easy nor hard. Doable.
24kg would have been a bit too light for squats for me, and I did not want to use uneven bells. So let's go with the 28s.

I want to keep my snatches (Q&D and A&A alternated in 6 weeks-period), so choosing Clean and press was not a good idea.
Front squat it is.
Anyway, the double front squat is the fundation for double kettlebells drills, so I need to build them Strong! if I want to go to SFG2.

@Geoff Neupert is back on the forum. Doing Strong! is my way to say "Welcome back, sir!". I am re-reading the book and reviewing the videos. Lot of stuff in there...
 
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