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Training On Lentils

28.10.2016

Short of time today so I had to improvise. Did AMRAP every 2 mins in order to get prescribed 55 reps.
I needed 13 sets, i.e. merely 26 minutes.

24+32 kg c&p, (8,5,5,4,4,4,4,4,4,4,3,3,3), total 55 reps
 
30.10. 2016

24+32 kg c&p, 5x(2,2,2,2,2,2), total 60 reps
Note: End of third cycle. Testing today.
 
Tested myself at 40 bell+40 dumbbell, and as the last time
grinded one rep. End of the 6 week double pressing journey.

1.11.2016
one hand clean
16kg, 10+10
24kg, 10+10
32kg, 10+10
40kg, 5+5

double clean
24+24, 1x8
24+32, 2x5
40+32, 2x5

press
24, 5+5
32, 5+5
40, 3+2

Note: Last one-n-half month of exclusive double pressing
does not seem to do much for a heavy one arm press. Interesting.
Nevermind, besides the increase in the double press,
it thickened my shoulders, lats and traps.
 
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4.11.2016
gs: 16kgx5, 24kgx5, 32kgx5, 40kgx5

dfsq: 2x24kg x 5, 24kg+32kg x 5, 32kg+24kg x 5, 40kg+32kg x 3, 32kg+40kg x 3

backoff set: 2x24kg x 10

An improptu snatch try: 40 kg x3 with right, 40kg x2 with left.
 
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Slacked on posting but definitely not training.

Over the last week I did a couple of hundreds of 2h swings with 40 kg bell.
I must confess that so far I have been taking swings as conditioning tool
but the 40 kg feels like strength move and I really started to like it.
To swings I added whatever I wanted, mostly c&p or some sntaches.
 
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Last two weeks:

Not following any structured program but still training, of course.
Almost daily I do what ever combination of swings and c&ps,
mostly 2hs with 40 kg bell and C&Ps with 32 kg.

In the meantime I am thinking what to focus on next.
 
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Started routine today inspired by Russian bear.
Conditions:
1) A - one arm press (one clean only), B - double front squat
2) 2-3 times a week (most likely every three days), alternating A and B
3) work up to 20 x 5 sets, then increase weight
4) Rest periods as short as possible

All ideas and comments are welcome.

24.11.2016
10x5 press/arm, 24 kg
easy start
 
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Mirek said:
Started routine today inspired by Russian bear.
Conditions:
1) A - one arm press (one clean only), B - double front squat
2) 2-3 times a week (most likely every three days), alternating A and B
3) work up to 20 x 5 sets, then increase weight
4) Rest periods as short as possible

All ideas and comments are welcome.
Click to expand...

Hi, The Russian Bear is one of my favorites from Pavel. Just curious, what is your goal in designing your program as quoted above? Thanks
 
natewhite39 said:
Hi, The Russian Bear is one of my favorites from Pavel. Just curious, what is your goal in designing your program as quoted above? Thanks
Click to expand...

Hi Nate: first and foremost it is an increase in my one arm press.
Did a round of ROP already and want to try more 'hypertrophic'
approach now.
 
10.12.2016
13x5 dfsq 24+ 24
Note: Time slightly less than 23 mins.
I try to do 10 reps and 5 reps per max. 2 mins for press and dfsq, respectively.
Let's see how long I keep it up.
 
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