all posts post new thread

It ain't much, but its honest work

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Yesterday's practice - Home Gym 11. 4. 2020. Training 92 (in year 2020)
Program: Simple Strength for Difficult Times
Week 4: Alternate day 2- Strong Endurance
Movement Preparation

Goblet Squat 2x5 24kg, , Ab Roller 2x5, Pullover 2x10 24kg,

Strong Endurance:
Snatch
: 2x5+5 24kg Emom
Two Arm Swing: 30x7 32kg EMOM
Military Press: 1+1x10 (32)

Total volume
Two Arm Swing:
210 total
Military Press: 10 left, 10 right, 20 total
Stretching, foam rolling

Today's practice - Home Gym 12.4. 2020. Training 93 (in year 2020)
Program: Simple Strength for Difficult Times
Week 4 (Deload -increased volume, decreased weight) : Session B
Movement Preparation

Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg,

Week 4 (deload): Session A
Squat: Goblet Squat 3 x (2,4,2) - 32kg
Press: Banded Push Up 3 x (2,6, 2) - Red Band -
2-23kg of added resistance
Pull: Clean 3 x (2,4,6) - 32kg

Total volume:
Squat easy, Press medium, Pull heavy
Squat: 24
Press: 30
Pull: 36
 
Today's practice - Home Gym 14.4. 2020. Training 94 (in year 2020)
Program: Simple Strength for Difficult Times
Week 5 - Session A
Movement Preparation

Goblet Squat 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg,

Week 5 : Session A
Squat: Goblet Squat 4 x (2,4,6) - 40kg
Press: Banded Push Up 4 x (2,4,2) - Red Band -
2-23kg of added resistance
Pull: Clean 3 x (2,6,2) - 32kg

Total volume:
Squat heavy, Press easy, Pull medium
Squat: 48
Press: 32
Pull: 40
 
Last edited:
Yesterday's practice - Home Gym 15. 4. 2020. Training 95 (in year 2020)
Program: Simple Strength for Difficult Times
Week 5: Alternate day 1- Strong Endurance
Movement Preparation

Goblet Squat 2x5 24kg, , Ab Roller 2x5, Pullover 2x10 24kg,

Strong Endurance:
Snatch
: 2x5+5 24kg Emom
Two Arm Swing: 30x5 40kg EMOM
Get Up: 2+2x3 (24)

Total volume
Two Arm Swing:
150 total
Get Up: 6 left, 6 right, 12 total
Stretching, foam rolling
 
Last edited:
Yesterday's practice - Home Gym 16.4. 2020. Training 96 (in year 2020)
Program: Simple Strength for Difficult Times
Week 5 - Session B
Movement Preparation

Goblet Squat 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg,

Week 5 : Session B
Squat: Goblet Squat 4 x (2,6,2) - 40kg
Press: Banded Push Up 4 x (2,4,6) - Red Band -
2-23kg of added resistance
Pull: Clean 3 x (2,4,2) - 32kg

Total volume:
Squat medium, Press heavy, Pull easy
Squat: 40
Press: 48
Pull: 32
 
Today's practice - Home Gym 17. 4. 2020. Training 97 (in year 2020)
Program: Simple Strength for Difficult Times
Week 5: Alternate day 2- Strong Endurance
Movement Preparation

Goblet Squat 2x5 24kg, , Ab Roller 2x5, Pullover 2x10 24kg,

Strong Endurance:
Snatch
: 2x5+5 24kg Emom
One Arm Swing: 30x5 36kg EMOM
Military Press: 2+2x5 (28kg)

Total volume
One Arm Swing:
75 left, 75 right, 150 total
Military Press: 10 left, 10 right, 20 total
Stretching, foam rolling
 
Yesterday's practice - Home Gym 18.4. 2020. Training 98 (in year 2020)
Program: Simple Strength for Difficult Times
Week 5 - Session C
Movement Preparation

Goblet Squat 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg,

Week 5 : Session C
Squat: Goblet Squat 4 x (2,4,2) - 40kg
Press: Banded Push Up 4 x (2,6,2) - Red Band -
2-23kg of added resistance
Pull: Clean 3 x (2,4,6) - 32kg

Total volume:
Squat medium, Press heavy, Pull easy
Squat: 32
Press: 40
Pull: 48
 
Sunday's practice - Home Gym 19. 4. 2020. Training 99 (in year 2020)
Program: Simple Strength for Difficult Times
Week 5: Alternate day 3 - Strong Endurance
Movement Preparation

Goblet Squat 2x5 24kg, , Ab Roller 2x5, Pullover 2x10 24kg,

Strong Endurance:
Snatch
: 2x5+5 24kg Emom
Two Arm Swing: 30x5 40kg EMOM
Military Press in Split Squat Position: 5+5x5 (16kg)

Total volume
One Arm Swing:
150 total
Military Press: 25 left, 25 right, 50 total
Stretching, foam rolling

Yesterday's practice 20.4.
- just stretching, foam rolling, os resets through the day

Today's practice - Home Gym 21.4. 2020. Training 100 (in year 2020)
Program: Simple Strength for Difficult Times
Week 6- Session A
Movement Preparation

Goblet Squat 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg,

Week 6 : Session A
Squat: Goblet Squat 5 x (2,4,6) - 40kg
Press: Banded Push Up 5 x (2,4,2) - Red Band -
2-23kg of added resistance
Pull: Clean 5 x (2,6,2) - 32kg

Total volume:
Squat heavy, Press easy, Pull medium
Squat: 60
Press: 40
Pull: 50

Nasty volume, had to bump up the carbs at the beginning of the 4th week.
I am not gonna do the final 8th week, since I don't plan to test the max.
I am gonna either restart the program with different exercises or start new program. But, since i enjoy the simplicity and effectiveness of Simple Strength i would probably opt for the first scenario- starting with different exercises. Recently got TRX Straps for home gym so horizontal pull is an option :) - So maybe - Front Squat, Press in Split Squat, TRX Horizontal Row.
 
Yesterday's practice - Home Gym 23. 4. 2020. Training 101 (in year 2020)
Program: Simple Strength for Difficult Times
Week 5: Alternate day 2- Strong Endurance
Movement Preparation

Goblet Squat 2x5 24kg, , Ab Roller 2x5, Pullover 2x10 24kg,

Strong Endurance:
Snatch
: 2x5+5 24kg Emom
One Arm Swing: 30x5 40kg EMOM
Get Up: 2+2x3 (24kg)

Total volume
One Arm Swing:
75 left, 75 right, 150 total
Get Up: 6 left, 6 right, 12 total
Stretching, foam rolling
 
Today's practice - Home Gym 23.4. 2020. Training 102 (in year 2020)
Program: Simple Strength for Difficult Times
Week 6- Session B
Movement Preparation

Goblet Squat 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg,

Week 6 : Session A
Squat: Goblet Squat 5 x (2,6,2) - 40kg
Press: Banded Push Up 5 x (2,4,6) - Red Band -
2-23kg of added resistance
Pull: Clean 5 x (2,4,2) - 32kg

Total volume:
Squat heavy, Press easy, Pull medium
Squat: 50
Press: 60
Pull: 40
 
Today's practice - Home Gym 25.4. 2020. Training 103 (in year 2020)
Program: Simple Strength for Difficult Times
Week 6- Session C
Movement Preparation

Goblet Squat 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg,

Week 6 : Session C
Squat: Goblet Squat 5 x (2,6,2) - 40kg
Press: Banded Push Up 5 x (2,4,6) - Red Band -
2-23kg of added resistance
Pull: Clean 5 x (2,4,2) - 32kg

Total volume:
Squat easy, Press medium, Pull heavy
Squat: 40
Press: 50
Pull: 60

So that's a wrap folks :) Thank you @Fabio Zonin for an amazing and well written program. Alternated it with Strong Endurance and Strength Aerobics.
I have given my reasons in a post above why i am not gonna test maxes.

Plenty of carbs and rest during the weekend. Today just stretching and foam rolling.

I am gonna restart the program tomorrow. Still unsure about exercises. I have bells ranging from 16 to 40 with 4kg jumps, TRX, ab roller, adjustable dumbbell, Any Suggestions ? :)
 
Update:
Decided not to restart the program and take a deload week instead. That means S&S with 32kg, timeless and not rushed. Enjoying the movements. Flexible steel and Strongfirst Resilient Drills.
 
Today's practice - Home Gym 4. 5. 2020. Training 107 (in year 2020)
Program: ???
Strength Aerobics 1
Movement Preparation

Goblet Squat 2x5 24kg, Halo in tall kneeling 2x5 24kg, Ab Roller 2x5, Pullover 2x5 24kg, Arm Bar 1+1x2 24kg
Strength Aerobics - 28kg Bell
00:00 Left: 1xClean, 1xFront Squat, 1xPress, 5xOne Arm Swing
01:00 Right :1xClean, 1xFront Squat, 1xPress, 5xOne Arm Swing
Up to 40 minutes
Total volume
Clean:
20L, 20R
Press: 20L, 20R
Front Squat: 20L, 20R
One Arm Swing: 100L, 100R
Stretching, foam rolling

Nice session overall. Still unsure about next program. So for next few weeks just gonna do some random variety consisting of Strength Aerobics (single and double bell complexes), Strong Endurance (swings in general) and Posture Cure (Horizontal/vertical rows /pulls, loaded carries) combined with Flexible Steel / Strongfirst Resilient drills. No elaborated programming, will try to do it by "heart".

Busy times (job wise). Changing times (life wise). Happy times (relationship wise). Overall good.

Hope some things will be solved in next few months.
 
Hello, last two weeks were extra busy and i was kind burnt out and tired. Therefore i switched to S&S.
I need some training refreshment. Thinking of doing modified version of Mass made simple by @Dan John. I am going to run a test week.
 
Last edited:
Today's practice - Home Gym 18 5. 2020.
Program: Mass made simple by Dan John
Movement Preparation

Goblet Squat 2x5 24kg, Ab Roller 2x5, Pullover 2x10 24kg, Arm Bar 1+1x2 24kg

Week 1 Training A
Clean & Press:
5+5x3 24kg One Clean One Press
Goblet Squat: 3x10 40kg
Romanian Deadlift: 2x10 40kg
TRX Horizontal Row: 10x5
Push Up: 3x10
Curls: 3x5 24kg kettlebell - Didnt have dumbells set up for hammer curls so tried curls with bell, not bad
Carry: Farmers Walk - 4 sets total, 40kg Left+36kg Right, 40kg Right+36kg Left, 40kg Left+36kg Right, 40kg Right+36kg Left,

Merged together Machine Rows and Pull Up. Instead of them I will be doing TRX Rows equal to the volume of both exercices.
Dropped bench press and instead opted for push ups.
No bar means Goblet Squats, But even if I had bar at my disposal i would do goblets or DFSQ
 
Today's practice - Home Gym 19.5. 2020.
Program: Mass made simple by Dan John - S&S Day
Movement Preparation

Goblet Squat 2x5 24kg, Ab Roller 2x5, Pullover 2x10 24kg, Arm Bar 1+1x2 24kg
Week 1 S&S Day 1
One Arm Swing: 7+7x20 40kg E
mom 140 Total (70 Left, 70 Right) (7 Left, Rest, 7 Right,)
Get Up: 2+2x3 24kg 12 Total (6 Right, 6 Left)
 
Today's practice - Home Gym 20.5. 2020.
Program: Mass made simple by Dan John
Movement Preparation

Goblet Squat 2x5 24kg, Ab Roller 2x5, Pullover 2x10 24kg, Arm Bar 1+1x2 24kg

Week 1 Training B
Clean & Press:
5+5x5 24kg
Goblet Squat: 2x10 40kg
Romanian Deadlift: 2x10 40kg
TRX Horizontal Row: 6x5
Push Up: 5x10
Curls: 3x10 - dumbells (aprox 10kg each)
Carry: Goblet Carry - 40kg, 4 sets total
 
Today's practice - Home Gym 21.5. 2020.
Program: Mass made simple by Dan John - S&S Day
Movement Preparation

Goblet Squat 2x5 24kg, Ab Roller 2x5, Pullover 2x10 24kg, Arm Bar 1+1x2 24kg
Week 1 S&S Day 2
One Arm Swing: 7+7x20 40kg E
mom 140 Total (70 Left, 70 Right) (7 Left, Rest, 7 Right,)
Get Up: 2+2x3 24kg 12 Total (6 Right, 6 Left)
 
Today's practice - Home Gym 22.5. 2020.
Program: Mass made simple by Dan John
Movement Preparation

Goblet Squat 2x5 24kg, Ab Roller 2x5, Pullover 2x10 24kg, Arm Bar 1+1x2 24kg

Week 1 Training C
Clean & Press:
5+5x3 24kg
Goblet Squat: 5x10 40kg
Romanian Deadlift: 2x10 40kg
TRX Horizontal Row: 6x5
Push Up: 3x10
Curls: 3x5 - tried it on TRX
Carry: Goblet Carry - 40kg, 4 sets total

Today's practice - Home Gym 23.5. 2020.
Program: Mass made simple by Dan John - Ruck Day - 10km

Today's practice - Home Gym 24.5. 2020.
Program: Mass made simple by Dan John - S&S Day
Movement Preparation

Goblet Squat 2x5 24kg, Ab Roller 2x5, Pullover 2x10 24kg, Arm Bar 1+1x2 24kg
Week 1 S&S Day 3
One Arm Swing: 7+7x20 40kg E
mom 140 Total (70 Left, 70 Right) (7 Left, Rest, 7 Right,)
Get Up: 2+2x3 24kg 12 Total (6 Right, 6 Left)
 
Today's practice - Home Gym 26. 5. 2020.
Program: Mass made simple by Dan John
Movement Preparation

Goblet Squat 2x5 24kg, Ab Roller 2x5, Pullover 2x10 24kg, Arm Bar 1+1x2 24kg

Week 2 Training A 2
Clean & Press:
5+5x3 24kg One Clean One Press
Goblet Squat: 3x10 40kg
Romanian Deadlift: 2x10 40kg -
TRX Horizontal Row: 10x5
Push Up: 3x10
Curls: 3x5 TRX Biceps Curls X
Carry: Goblet Carry - 40kg, 4 sets total - Swing the bell up as for Goblet Squats. Get tight and walk. When doing loaded carries i adhere to the rule of "integrity" - When the techniques drops from 100% to 95% I adjust to 100% and keep going. When the drop to 95% happens again, the set is over.

Romanian Deadlift: Playing with this movement, finally finding the optimal positions and angles.

Shoulder Health: My job demands lot of siting in front of computer. I change the siting positions very often and each hour or so take a little mobility break (just lean against a wall as doing in upward-downward dog position in Yoga, do some version sun salutations or band dislocations, spend few minutes in deep squat etc).

However I try to compensate the hour of sitting also when I am training. I dubbed few exercises as Posture Cure and try to to them on almost daily basis. The Posture Cure consists of TRX rows, Loaded Carries and Push Ups. I am no medical doctor or physiotherapist, so this is by no means a medical advice. But the combination of said exercises keeps my shoulders happy and healthy (I know, just anecdotal evidence). Add light to moderate heavy get ups (for myself 24 to 32), Pullovers, Prying Goblet Squats, Halos and Arm Bars to your movement preparation or do them on variety (non-training days) and you are set.
 
Update:
Been extra busy last few weeks. Semester is near the end, lot of work to do. Our School of Strength and Conditioning has Re-Opened. Thank you all for staying with us during this difficult times ! Moving to new flat and helping my sister to move (thank you loaded carries and swings for the GPP)
During such times i always switch to manageable S&S (36-40kg for Swings, 24-32kg fort Get Ups) to give myself a mental break.
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom