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Strong mobility

jef

I am a student of strength.
Certified Instructor
Monday 6th December
Ladder 4 rung 1
GTG PR - (2x28kg) x 1 - 14 sets.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 7th December
Ladder 4 rung 2
GTG PR - (2x28kg) x 2 - 10 sets.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 8th December
Ladder 4 rung 3
GTG PR - (2x28kg) x 3 - 10 sets.
First set was not good and almost failed. Then the others were good. Mental plays a big role.
 
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jef

I am a student of strength.
Certified Instructor
Thursday 9th December
Ladder 4 rung 4
GTG PR - (2x28kg) x 4 - 3 sets.
On the 4th set, I almost missed the 4th rep.
Accumulated fatigue. After almost a month non-stop, I need to change pace.
4 reps with double 28 is still an all-time best. I had never done more than 1 rep with those bells. Good progress.

I went to test my reps with the heavier 28 (28,7) and got 6 good reps on the left, 4 on the right (fatigue again). Good enough to go to the next program.

Friday 10th December
Just play with the 32. Loaded clean, active negative.

Monday 13th December
New program, press ladders.
KB Press, 28+kg, 18 reps each side. 30 2H-swings.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 15th December
Press ladders.
KB Press, 28+kg, 24 reps each side. 50 2H-swings (sets of 10).
I had to do 2+1 at my last set on each side, as I failed to do 3 good reps. Mental block more than physical.

Friday 17th December
Press ladders.
KB Press, 28+kg, 24 reps each side. 50 2H-swings (sets of 10).
Exact same session as Wednesday, but everything went as planned. The bell starts to feel lighter.
 

jef

I am a student of strength.
Certified Instructor
Monday 20th December
Press ladders.
KB Press, 28+kg, 24 reps each side. 50 2H-swings (sets of 10).
I had to train outside. Cold weather, around 0. Hard.

Wednesday 22nd December
Press ladders.
KB Press, 28+kg, 18 reps each side. 40 2H-swings (sets of 10).
Again in the cold. Not so easy.

Friday 24th December
Press ladders.
KB Press, 28+kg, 30 reps each side. 60 2H-swings (sets of 10).

Monday 27th December
Press ladders.
KB Press, 28+kg, 20 reps each side, up to 4 reps in a set. 30 2H-swings (sets of 10).

Wednesday 29th December
Press ladders.
KB Press, 28+kg, 18 reps each side. 40 2H-swings (sets of 10).
 

jef

I am a student of strength.
Certified Instructor
Friday 31th December
Press ladders.
KB Press, 28+kg, 20 reps each side, up to 4 reps in a set. 30 2H-swings (sets of 10).
My right shoulder is troubling me a bit.

Monday 3rd December
Press ladders.
KB Press
Left 28+kg, 30 reps, up to 4 reps in a set.
Right 16kg. 30 reps.
40 2H-swings (sets of 10).
My right shoulder is still troubling me. Once I get in the groove, it is ok, but I prefer to be prudent, so I unloaded. Still keeping a light press to get some movement. The program is nearing the end. We will see if I can resume the 28+ with the right arm before the end.

Wednesday 5th December
Press ladders.
KB Press
Left 28+kg, 25 reps, up to 3 reps in a set.
Right 16kg. 25 reps.
60 2H-swings (sets of 10).

Saturday 8th December
KB Press
Left 28+kg, 30 reps, up to 4 reps in a set.
Right 16kg. 30 reps.
40 2H-swings (sets of 10).
Not able to do the session on Friday. Felt very good on the left. Right shoulder is getting a lot better, but I still don't want to push with too much weight. We'll see next week.
 

jef

I am a student of strength.
Certified Instructor
Monday 10th January
KB Press
Left 28+kg, 20 reps, up to 5 reps in a set.
Right 24, 20, 16kg. 20 reps total.
30 2H-swings (sets of 10).
Right shoulder still uncomfortable, but no pain. Keeping it light for the groove.
 
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jef

I am a student of strength.
Certified Instructor
Wednesday 12th January
KB Press
10 swings, then 2 reps on the left with 28+kg. I almost failed my second rep of the second set, that should have been 3 reps. As much a mental barrier as it was physical. Instead of pursuing the session at the expense of bad reps, I decided to post-pone the session to Thursday.

Thursday 13th January
KB Press
Left 28+kg, 25 reps, up to 3 reps in a set.
Right 24 and 20kg. 25 reps.
60 2H-swings (sets of 10).

Good call. I postponed yesterday and had a good session today. Sometimes, slightly adapting the program is a good call.
My right shoulder still feels uncomfortable, but is getting better. I match the reps, but with lighter bells.
 

jef

I am a student of strength.
Certified Instructor
Saturday 15th January
KB Press
Left 28+kg, 20 reps, up to 5 reps in a set.
Right 24, 20, 16kg. 20 reps total.
30 2H-swings (sets of 10).

Good session today. Right shoulder is feeling better every time. 5 reps with 28,7kg on the left felt good, and I had more left in the banks.
 

jef

I am a student of strength.
Certified Instructor
Monday 17th January
KB Press
Left 28+kg, 20 reps, up to 5 reps in a set.
Right 24, 20, 16kg. 20 reps total.
30 2H-swings (sets of 10).

Tuesday 18th January
GTG 1H-Swings. 32kg x 3/4. 4 series.

Wednesday 19th January

KB Press
Left 28+kg, 15 reps, up to 3 reps in a set.
Right 24, 20, 16kg. 15 reps total.
40 2H-swings (sets of 10).
 

jef

I am a student of strength.
Certified Instructor
Friday 21st January
KB Press
Left 28+kg, 30 reps, up to 5 reps in a set.
Right 24, 20, 16kg. 30 reps total.
40 2H-swings (sets of 10).
Last heavy session of the program. Easier one on Monday, and test on Wednesday.
 
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jef

I am a student of strength.
Certified Instructor
Monday 24th January
KB Press
Slight deload before testing.
Left 28+kg, 18 reps, up to 3 reps in a set.
Right 24, 20kg. 18 reps total.
40 2H-swings (sets of 10).

Tuesday 25th January
GTG 1H-Swings. 32kg x 3/4. 1 series.
I then switched to 1 arm cleans with the 32, same pattern. Much harder than the swings! I get now how cleans can be a single exercise by itself. 4 series.

Wednesday 26th January
Test day. 16 x 5. 20 x 1. 24 x 1. 28,7 x1. Loaded cheat clean with 40kg. All good and easy.
32,6kg : fail.
A bit disappointed, I keep failing at this bell. Yep, it is a bit heavier than the nominal weight, but even though, with 5 solid reps with 28,7, I should manage one with this 32+.

Later, I put a 2kg plate on my 28,7 to get a 30,7 kg bell. I really focused on getting tight and got a solid rep. I did a few more singles during the rest of the day, each one getting better than the previous one.

Conclusion: I need to keep some heavy bells close to my max to drive progress. Volume is good, but I need a few 90+% presses relatively frequently. I am one of those high endurance pressers. Lesson learned. The right KB plan for me is a Plan strong plan, not a step one.

Thursday 27th January
Back to the daily rung.
Ladder 1 rung 1
GTG PR - 30,7kg x 1 - 14 sets.
 

jef

I am a student of strength.
Certified Instructor
Friday 28th January
Ladder 2 rung 1
GTG PR - 30,7kg x 1 - 17 sets.
 

jef

I am a student of strength.
Certified Instructor
Saturday 29th January
Ladder 2 rung 2
GTG PR - 30,7kg x 2 - 10 sets.
 

jef

I am a student of strength.
Certified Instructor
Sunday 30th January
Ladder 3 rung 1
GTG PR - 30,7kg x 1 - 11 sets.
 

jef

I am a student of strength.
Certified Instructor
Monday 31st January
Ladder 3 rung 2
GTG PR - 30,7kg x 2 - 12 sets.
Solid today.
 

jef

I am a student of strength.
Certified Instructor
Tuesday 1st February
Ladder 3 rung 3
GTG PR - 30,7kg x 3 - 9 sets, and only 5 good sets.
Not every day can be good.
Starting the same ladder tomorrow.
 

jef

I am a student of strength.
Certified Instructor
Wednesday 2nd February
Ladder 3 rung 1 second round
GTG PR - 30,7kg x 1 - 18 sets.
I filmed a set and noticed a small but distinct knee kick (a bit like Vasily Alexeev in his 1971 230kg press). Something to pay attention to.
 

jef

I am a student of strength.
Certified Instructor
Thursday 3rd February
Ladder 3 rung 2 second round
GTG PR - 30,7kg x 2 - 12 sets. 2 bad sets (9th and t10th), with assisted second rep when I was not focused.
Overall a tough day. I am paying attention to my locked knees, and then losing focus on my hip. If I don't move my hip, I can't press that weight, my arm are too long and provides too much lever.

Friday 4th February
Ladder 3 rung 3 second round
GTG PR - 30,7kg x 3 - 14 sets.
I freaked out in the morning, when I could not press the bell even once. I had a meeting coming up, and I was not focused.
But then after the meeting, I had more time and I did 3 easy reps. Woah. And during the day, I kept pressing easily. Stopped at 14 sets (42 reps in the day), but could have done more. Time for a beer!

I know that I won't be able to GTG the full day tomorrow and Sunday, but no big deal. I will concentrate tomorrow the singles in the early morning, and the doubles on Sunday in the afternoon. I just need 10 sets of each to stay true to the program.
 
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