Strong mobility
- Thread starter jef
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Wednesday 9th February
I had the choice of starting the fifth ladder with 30,7 or try to press the 32kg.
I did try and got it, a lot more easily than I expected.
So I changed today to be the first ladder with the 32 (actually, 32,6). I won't do it for long, but just some consolidation to ensure a good press for my SFG2 validation.
Ladder 1 rung 1
GTG PR - 32kg x 1 - 9 sets.
Lack of time to do 10 sets. No big deal. I am in a consolidation phase, so doing this ladder one more time is no problem.
I had the choice of starting the fifth ladder with 30,7 or try to press the 32kg.
I did try and got it, a lot more easily than I expected.
So I changed today to be the first ladder with the 32 (actually, 32,6). I won't do it for long, but just some consolidation to ensure a good press for my SFG2 validation.
Ladder 1 rung 1
GTG PR - 32kg x 1 - 9 sets.
Lack of time to do 10 sets. No big deal. I am in a consolidation phase, so doing this ladder one more time is no problem.
Thursday 10th February
Ladder 1 rung 1
GTG PR - 32kg x 1 - 8 sets. 2 not so good.
Too soon to go with the 32. I go back to the last ladder with the 30+, without doing too many reps. I need to dramatically reduce volume, but keep some intensity.
A small step back to come back again stronger.
Friday 11th February
Ladder 5 rung 1
GTG PR - 30,7kg x 1 - 10 sets = 10 reps.
Solid.
Saturday 12th February
Ladder 5 rung 2
GTG PR - 30,7kg x 2 - 10 sets = 20 reps.
Saturday 12th February
Ladder 5 rung 2
GTG PR - 30,7kg x 2 - 10 sets = 20 reps.
Q&D snatches, 24kg, 5/4, 40 reps.
Sunday 13th February
Ladder 5 rung 3
GTG PR - 30,7kg x 3 - 6 sets = 18 reps.
Monday 14th February
Ladder 5 rung 4
GTG PR - 30,7kg x 4 - 6 sets = 24 reps.
Tuesday 15th February
Ladder 5 rung 5
GTG PR - 30,7kg x 5 - 4 sets = 20 reps.
Wednesday 16th February
Rest.
Thursday 17th February
Plan: to video the 32kg press.
Reality: my scale is a bit off (weight almost 1kg above). Despite paying attention this past few days (including drinking a lot of water), I am still weighing 68,2kg on it (while knowing I am actually under the 68 limit). Cannot do the official attempt with my scale, I will have to move somewhere else.
Backup plan: if I can not video my attempt, I can still consolidate.
Soju and Tuba (S&T). 4 singles with 32kg.
Ladder 1 rung 1
GTG PR - 32kg x 1 - 8 sets. 2 not so good.
Too soon to go with the 32. I go back to the last ladder with the 30+, without doing too many reps. I need to dramatically reduce volume, but keep some intensity.
A small step back to come back again stronger.
Friday 11th February
Ladder 5 rung 1
GTG PR - 30,7kg x 1 - 10 sets = 10 reps.
Solid.
Saturday 12th February
Ladder 5 rung 2
GTG PR - 30,7kg x 2 - 10 sets = 20 reps.
Saturday 12th February
Ladder 5 rung 2
GTG PR - 30,7kg x 2 - 10 sets = 20 reps.
Q&D snatches, 24kg, 5/4, 40 reps.
Sunday 13th February
Ladder 5 rung 3
GTG PR - 30,7kg x 3 - 6 sets = 18 reps.
Monday 14th February
Ladder 5 rung 4
GTG PR - 30,7kg x 4 - 6 sets = 24 reps.
Tuesday 15th February
Ladder 5 rung 5
GTG PR - 30,7kg x 5 - 4 sets = 20 reps.
Wednesday 16th February
Rest.
Thursday 17th February
Plan: to video the 32kg press.
Reality: my scale is a bit off (weight almost 1kg above). Despite paying attention this past few days (including drinking a lot of water), I am still weighing 68,2kg on it (while knowing I am actually under the 68 limit). Cannot do the official attempt with my scale, I will have to move somewhere else.
Backup plan: if I can not video my attempt, I can still consolidate.
Soju and Tuba (S&T). 4 singles with 32kg.
Friday 18th February
I needed to make sure I would be at the required weight for the test, but without risking any loss of energy. This is where it comes handy to be used not to eat in a day.
Coffee in the morning.
Quick Q&D snatch session with a 24kg. Easy session, 5/4 and 55 reps total (I did not do the last 5 reps as I felt I was already losing power).
In the second part of the afternoon, I went to a gym from other local StrongFirst instructors.
Warmup per the book: 16kg x 1, 20kg x 1, 24kg x 1, 28kg x 1. Always left and right. Minimal rest between each.
Some rest.
Loaded cheat clean with a 40kg, left and right. Felt way lighter than my own 40kg!
A few minutes of rest.
Test with 32kg, left. Not my best, but passed!
Saturday 19th February
Consolidation. 3 singles with 32kg, left. Three singles with 30+kg, right (still not back at the same level).
Still got it, but I feel I need to backup.
From Sunday to Thursday: nothing worth noting. Playing with light weight, reviewing SFG, SFB, StrongFirst resilient manuals.
I needed to make sure I would be at the required weight for the test, but without risking any loss of energy. This is where it comes handy to be used not to eat in a day.
Coffee in the morning.
Quick Q&D snatch session with a 24kg. Easy session, 5/4 and 55 reps total (I did not do the last 5 reps as I felt I was already losing power).
In the second part of the afternoon, I went to a gym from other local StrongFirst instructors.
Warmup per the book: 16kg x 1, 20kg x 1, 24kg x 1, 28kg x 1. Always left and right. Minimal rest between each.
Some rest.
Loaded cheat clean with a 40kg, left and right. Felt way lighter than my own 40kg!
A few minutes of rest.
Test with 32kg, left. Not my best, but passed!
Saturday 19th February
Consolidation. 3 singles with 32kg, left. Three singles with 30+kg, right (still not back at the same level).
Still got it, but I feel I need to backup.
From Sunday to Thursday: nothing worth noting. Playing with light weight, reviewing SFG, SFB, StrongFirst resilient manuals.
Long time no update.
Sunday 20th February
Full deload. Recovery week after so many weeks focused on pressing.
Friday 25th February
Good and bad on the same day.
The good: My press was validated, so I am now officially SFG2.
The bad: I caught a cold (my wife and kid had it for a week before) and it hit much more than usually. Took me a few days to function reasonably well, and a full week to be fully ok again.
The ugly: war at the border, in a country 500km from my home, and where many people I know live. Everything else seemed futile.
Sunday 20th February
Full deload. Recovery week after so many weeks focused on pressing.
Friday 25th February
Good and bad on the same day.
The good: My press was validated, so I am now officially SFG2.
The bad: I caught a cold (my wife and kid had it for a week before) and it hit much more than usually. Took me a few days to function reasonably well, and a full week to be fully ok again.
The ugly: war at the border, in a country 500km from my home, and where many people I know live. Everything else seemed futile.
Sunday 6th March
Completely recover from the cold. I played safe for a few days with no training. I woke up this morning with absolutely no symptoms, not even light, and a more normal HR for me, back to the low 50.
Time to test how is my fitness.
Q&D snatches, 24kg, 5/4, 80 reps.
Presses, 24kg, 5, 3, 2.
All good.
Completely recover from the cold. I played safe for a few days with no training. I woke up this morning with absolutely no symptoms, not even light, and a more normal HR for me, back to the low 50.
Time to test how is my fitness.
Q&D snatches, 24kg, 5/4, 80 reps.
Presses, 24kg, 5, 3, 2.
All good.
Travel on Wednesday 9th March.
SFG1 as an assistant Friday to Sunday.
This week: mostly walks and light mobility & flexibility work.
This weekend, Flexible steel certs (L1 and L2) as an assistant.
Next week, I start a new training cycle.
SFG1 as an assistant Friday to Sunday.
This week: mostly walks and light mobility & flexibility work.
This weekend, Flexible steel certs (L1 and L2) as an assistant.
Next week, I start a new training cycle.
Saturday-Sunday 19-20th March
Assistant instructor at the Paris Flexible steel cert (level 1 and level2).
On Sunday, I also used the lunch break to start a new press program. I want to consolidate my press gains of the past few months.
KB press, 24kg, 16 total reps.
Wednesday 23rd March
KB press, 28kg, 7 total reps.
Assistant instructor at the Paris Flexible steel cert (level 1 and level2).
On Sunday, I also used the lunch break to start a new press program. I want to consolidate my press gains of the past few months.
KB press, 24kg, 16 total reps.
Wednesday 23rd March
KB press, 28kg, 7 total reps.
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