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Strong mobility

jef

I am a student of strength.
Certified Instructor
Sunday 7th November
GTG snatch. 24kg x 3/4, 7 times during the day (84 total).

Monday 8th November
Press program
KB press (24kg) and 2H-swings (24kg).
36 presses each side, 130 explosive swings.

I'll do flexibility work later this afternoon.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 9th November
GTG 1H-swings. 32kg x 3/4, 7 times during the day (96 total).

Wednesday 10th November
Press program
KB press (20kg) and 2H-swings (24kg).
36 presses each side, 130 explosive swings.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 11th November
GTG 1H-swings. 32kg x 3/4, 7 times during the day (96 total).

Friday 12th November
BW check: still 68kg.
KB Press test.
20kg x 3 (of course easy).
24kg x 1 (very strict).
28kg x 1 (with a 28,7kg - at this point, 700g is significant): not as easy as I expected.
Loaded clean, 40kg (right side only).
32kg x 0 (right only). Did not pass the usual sticking point, but at least reached it, so still better than a month ago.

RM test:
24kg. Only good and strict presses.
Left: 11 reps (was 7 a month ago). I stopped due to slowness and loss of quality, but had more in me.
Right: 9 reps, and I stopped du to lack of energy after all the tests. I probably could do 12+ if I had started with it directly.

Overall, good progress, but still some work to do.
 

jef

I am a student of strength.
Certified Instructor
After a weekend of complete rest, I started on Monday the Chinese food for rapid pressing gains program.

It's a mix between ROP and GTG, and it fits both my current schedule and objective of unlocking the 32. For my 28, I am using the 27,2kg bell and not the 28,7. 1,5kg of difference is significant, and it will allow me the possibility of another slightly heavier cycle if need be.

Monday 15th November
Ladder 1 rung 1
GTG PR - 28kg x 1 - 12 sets. Not super solid, but ok.
Passed. Going on second ladder.

Tuesday 16th November
Ladder 2 rung 1
GTG PR - 28kg x 1 - 17 sets. Solid.

Wednesday 17th November
Ladder 2 rung 2
GTG PR - 28kg x 2 - 12 sets. Solid. Doing lots of singles these past two days allowed the technique to improve.
Passed. Going on third ladder.
 

jef

I am a student of strength.
Certified Instructor
Thursday 18t hNovember
Ladder 3 rung 1
GTG PR - 28kg x 1 - 12 sets.
It felt very good. I could also control the negative, even play with pauses on the way down (without doing too much). Only 12 sets, but with presses every day, I don't want to be pushing all the time.
 

jef

I am a student of strength.
Certified Instructor
Friday 19th November
Ladder 3 rung 2
GTG PR - 28kg x 2 - 16 sets.
 

jef

I am a student of strength.
Certified Instructor
Saturday 20th November
Ladder 3 rung 3
GTG PR - 28kg x 3 - 12 sets.
 

jef

I am a student of strength.
Certified Instructor
Sunday 21st November
Ladder 4 rung 1
GTG PR - 28kg x 1 - 15 sets.
I was busy today and could not really get more sets. But they were all easy and solid. 147 good reps in one week. Each side.
 

jef

I am a student of strength.
Certified Instructor
Monday 22nd November
Ladder 4 rung 2
GTG PR - 28kg x 2 - 13 sets.
 
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jef

I am a student of strength.
Certified Instructor
Tuesday 23rd November
Ladder 4 rung 3
GTG PR - 28kg x 3 - 11 sets.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 24th November
Ladder 4 rung 4
GTG PR - 28kg x 4 - 11 sets.
I still feel that I can do more, but it is a lot of presses already, and I don't want to overdo it. I am till following a delta 20 between each day.
The press is getting very solid.
Starting the program, considering how heavy the 28 felt, I could not see myself doing sets of 4 within a week and a half. But here I am. 5 more days up to sets of 5.
 

jef

I am a student of strength.
Certified Instructor
Thursday 25t hNovember
Ladder 5 rung 1
GTG PR - 28kg x 1 - 16 sets.
 

jef

I am a student of strength.
Certified Instructor
Friday 26th November
Ladder 5 rung 2
GTG PR - 28kg x 2 - 11 sets.
No time today. As long as I make 10+ sets in a day, I am happy, especially when it is only quality reps.
 

jef

I am a student of strength.
Certified Instructor
Saturday 27th November
Ladder 5 rung 3
GTG PR - 28kg x 3 - 10 sets.
 

jef

I am a student of strength.
Certified Instructor
Sunday 28th November
Ladder 5 rung 4
GTG PR - 28kg x 4 - 10 sets.
Again busy, so 10 sets will do. Still 211 reps in one week, 358 since I started only two weeks ago. So far, so good, but I feel that it is not something I will do for many weeks!
 

jef

I am a student of strength.
Certified Instructor
Monday 29th November
Ladder 5 rung 5
GTG PR - 28kg x5 - 10 sets.
I went through all the ladders with quality reps in two weeks. I would not have thought two weeks ago that I would do 10 sets of 5 in a day, with no psych, with a 28kg, only 14 days later. What can not be seen in the log is the quality of the reps, with minimal side bend (still some, it is 41% of my BW, physics applies, but not as much as I used to do).
147 the first week.
211 the second week.
50 today.
408 reps all over.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 30th November
My 28s are not equal. I have trained so far with a 28 that actually weighs 27,2kg. I tested my press with the 28 that weighs 28,7kg. It went up nicely. 2 singles each side.
However, the 32kg did not go through the sticking point, but it went up farther than two weeks ago and did not feel that heavy.

I am following the same short-term program, but with double 28 instead (actually 27,2 + 28,7).

Ladder 1 rung 1
GTG PR - (2x28kg) x1 - 10 sets.
Passed.
 

jef

I am a student of strength.
Certified Instructor
Friday 3rd December
Ladder 3 rung 1
GTG PR - (2x28kg) x 1 - 16 sets.

Saturday 4th December
Ladder 3 rung 2
GTG PR - (2x28kg) x 2 - 12 sets.

Sunday 5th December
Ladder 3 rung 3
GTG PR - (2x28kg) x 3 - 10 sets.

Very solid, with reps left in the bank, even on third rung.
Three weeks ago, singles with one 28 were not that easy. Now, I can do triples with confidence with 2 x 28. Within 3 weeks!
Tomorrow, I start ladder 4.
 
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