mikhael Posted June 8, 2022 Author Share Posted June 8, 2022 6/8/22 - Update # Time: 1105 LT WALKING 5 km Wrapped up with Dragon Flag, One Leg Bend, 5/2 Dragon Flag Negatives, 5/2 AFTER ACTION REPORT Session duration: 60 mike --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 8, 2022 Author Share Posted June 8, 2022 6/8/22 - Update #2 # Time: 1540 LT AB/CORE Zatsiorsky's AB, 7/2 AB Reverse Crunch, 30s/5 Paradox Breathing Crunch, 5/8 Bodyweight Tactical Get Up, 10 reps Hard Style Plank, 10/2 One-Arm Forearm Plank, 10s/2 Side Plank, 20s/3 Horse Stance, 30s/3 AFTER ACTION REPORT Session duration: 30 mike First try of the Paradox Breathing Crunch. I was able to complete only 8 sets of 5 resting 30s between them. --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 8, 2022 Author Share Posted June 8, 2022 6/8/22 - Update #3 # Time: 1815 LT GRIP • Grip Hang, 15s:15s for a total of 20 sets --------------------------------------------------- # throughout the day GREASING THE GROOVE • Gripper 150lbs, --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 9, 2022 Author Share Posted June 9, 2022 6/9/22 # Time: Zero-Dark-Thirty, 0412 LT AB/CORE Vacuum Stomach, 20s/2 Zatsiorsky's AB, 7/2 AB Reverse Crunch, 30s/2 Hard Style Plank, 10/2 One-Arm Forearm Plank, 10s/2 ISOMETRICS Pressing Chest Fly, 10s/3 Lateral Shoulder Raise, 15s/3 Lying Elbow-Press Down, 15s/3 External Shoulder Rotation, 10s/3 Horse Stance, 30s/2 AFTER ACTION REPORT Session duration: 22 mikes Right after AB/CORE and ISOS Wim Hof Breathing I practiced Wim Hof Breathing. Did 3 rounds of 30-40 breaths each followed by breath holds. Held breath for 1:20, 1:50, and 2:11. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 9, 2022 Author Share Posted June 9, 2022 6/9/22 - Update #1 # Time: 0850 LT KETTLEBELLS S&S Warm-up • Zatsiorsky's AB, 7/2 • HS Plank, 10s/2 • One-Arm Forearm Plank, 10s/2 • Halo, 5L,5R @35 • Prying Goblet Squat + Biceps Curls, 1+3 @88 • Goblet Squat, 5/2 1@06 Main • 2S Swing, 10/8 @88, 10/2 @106 • TGu, 1/10 @35 Wrapped up with • Lying 2A Kettlebell Triceps Extension, 8/3 @35 • Double Rope Kettlebell Biceps Curls, 5/2 @70 AFTER ACTION REPORT Session duration: 42 mikes --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 10, 2022 Author Share Posted June 10, 2022 6/9/22 - Update #2 # throughout the day GREASING THE GROOVE • Gripper 150lbs • Pistol --------------------------------------------------- EOD REPORT Pistol: performed 4 sets of 8 reps. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 10, 2022 Author Share Posted June 10, 2022 6/10/22 # Time: Zero-Dark-Thirty, 0350 LT AB/CORE # session 1 • Vacuum Stomach, 20s/2 • Zatsiorsky's AB, 7/2 expal 5x • AB Reverse Crunch, 5s/15 • Bodyweight Tactical Get Up, 10x • Hard Style Plank, 10/2 • One-Arm Forearm Plank, 10s/2 • Side Plank, 10s/4 ISOMETRICS • Pressing Chest Fly, 15s/3 • Lateral Shoulder Raise, 15s/3 • Lying Elbow-Press Down, 15s/3 • External Shoulder Rotation, 10s/3 • Horse Stance, 10s/10 AFTER ACTION REPORT Session duration: 37 mikes 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 10, 2022 Author Share Posted June 10, 2022 6/10/22 - Update #1 # Time: 0750 LT CALISTHENICS Superset 1, 5x • (Rings) Biceps Curl, 10x • (Rope) Triceps Extension, 10x Superset 2, 4x • (Rope) Inverted Row, 8x • (Rings) Chest Fly, 8x • Fat Grip Scapula Push-up, 5/5 ISOS • Scapula Pull, 10s/3 AFTER ACTION REPORT Session duration 35 mikes --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted June 10, 2022 Share Posted June 10, 2022 Are you on Strongfirst? I feel like you said you where but I don't feel like going back to read... Ive been doing S&S for 7 months... I stopped doing TGU and swings for about 1 week and missed them. S&S is a great basic routine that goes great with grip training. And being in construction, its great for my mobility. When I was younger, I could do 1 arm swings with the 88lbs kettlebell.. But I stopped using them for a long time. Now i'm back up to the 72lbs kettlebell with swings but TGU i can only do with 44lbs... But I did get up to 55lbs way back when (like 3 years ago).. I could push harder and progress faster but I just enjoy the pace of not killing myself. Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 10, 2022 Author Share Posted June 10, 2022 6/10/22 - Update #2 # Time: 1800 LT AB/CORE # session 2 Zatsiorsky's AB, 7/2 Paradox Breathing Crunche, 4/10 HS Plank, 10s/2 One-Arm Forearm Plank, 10s/2 Side Plank, 10s/6 HLR, 5/2 L-Sit, 5s/2 GRIP • Gripper, 2/3 @200lbs Sledge Hammer 7lbs • Raises, Front Levers, Back Levers, Front Holds, Back Holds, Fingers Walk AFTER ACTION REPORT Session duration 42 mikes --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 10, 2022 Author Share Posted June 10, 2022 @Blacksmith513 You read that right, I'm on SF for some time. S&S is great. I follow it I think about a year with some upsides and downsides. Currently I do Swings with 88 and feel comfortable with this bell. Lately I bought 106 and started slowly incorporating it into sessions. Unfortunately, due to my wrist injury I had to stop performing TGU, but it got better, and now I'm slowly working on the movement with 35. I agree with you, that Swings build strong grip, especially if heavy bell is in use. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 10, 2022 Author Share Posted June 10, 2022 6/10/22 - Update #3 # Time: 2020 LT STRETCHING • Rib Pull • Arm Bar • Bretzel 2.0 • Side Bend • Spine Rotation • Chest Opener • Biceps and Shoulder Stretch • Kneeling Hip Flexor Stretch AFTER ACTION REPORT Session duration 20 mikes --------------------------------------------------- EOD REPORT During the day I also practiced Gripper 150lbs, Pistols, and Pull-ups as GTG. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 11, 2022 Author Share Posted June 11, 2022 6/11/22 # Time: Zero-Dark-Thirty, 0340 LT AB/CORE # session 1 • Vacuum Stomach, 20s/2 • Zatsiorsky's AB, 7/2 expal 3s • AB Reverse Crunch, 5s/20 • Bodyweight Tactical Get Up, 10x • Hard Style Plank, 10/3 • One-Arm Forearm Plank, 10s/4 • Side Plank, 10s/6 ISOMETRICS Superset 1, 3x • Pressing Chest Fly, 15s • Scapula Pull, 15s • Hollow Body, 15s Superset 2, 3x • Lateral Shoulder Raise, 15s • Lying Elbow-Press Down, 15s • External Shoulder Rotation, 15s • Horse Stance, 10x 10s:10s AFTER ACTION REPORT Session duration: 38 mikes After session, Wim Hof Breathing, and 6 minutes meditation. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 11, 2022 Author Share Posted June 11, 2022 6/11/22 - Update #1 # Time: 0700 LT KETTLEBELLS S&S "Die But Do" Warm-up • Halo, 10 reps @35 • Prying Goblet Squat with Curls, 2x (1+5) @70 • Goblet Squat, 5/2 @88 Main • 1A Swing, 100 @70 • TGU, 10 @35 AFTER ACTION REPORT Session duration 20 mikes Swings, 30L, 30R, 10L, 10R, 10L, 10R. Performed in 4:37. The whole session completed in 11:20 (warm-up not included) --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 12, 2022 Author Share Posted June 12, 2022 6/11/22 - EOD REPORT GtG throughout the day. Covered 6 sets of: Gripper Ladder, 1,2,3,4,5 @150 Pistol, 8 reps per leg Rings Pull-up, 5 reps Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 12, 2022 Author Share Posted June 12, 2022 6/12/22 # Time: Zero-Dark-Thirty, 0340 LT AB/CORE • Vacuum Stomach, 20s/2 • Zatsiorsky's AB, 7/2 expal 3s • AB Reverse Crunch, 5s/20 • Bodyweight Tactical Get Up, 5/2 • Hard Style Plank, 7s/3 • One-Arm Forearm Plank, 7s/4 • Side Plank, 10s/4 • Pallof Press, 15/2 • Horizontal Wood Chop, 15/2 • One-Arm Suitcase DL, 5/2 @88 • Side Bend, 5/2 @88 AFTER ACTION REPORT Session duration: 28 mikes --------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 12, 2022 Author Share Posted June 12, 2022 It's been a while since I bend nails, so decided to incorporate some into my grip practice. 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 12, 2022 Author Share Posted June 12, 2022 6/12/22 - Update # throughout the day GTG A set Gripper Set, 3/3s # read: 3 reps with 3s close hold Pistol Left Leg, 8 reps Rope Pull-up, 5 reps # last reps hold for 5s Pistol Right Leg, 8 reps GTG REPORT Through the day performed 7 sets. Time of performance: 1045, 1145, 1250, 1450, 1600, 1810, 1945 LT 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 12, 2022 Author Share Posted June 12, 2022 (edited) 6/12/22 - EOD REPORT # Time: 2000 STRETCHING & MOBILITY AFTER ACTION REPORT Session duration: 35 mikes Did a lot of Pistols today, thus during stretching and mobility I focused around lower body. Used Lacrosse Ball, and Roller. Today I collected 56 Pistols per leg, and 35 Pull-ups on Rope. Tomorrow I'm going to reduce the total number of sets to 4 in both exercises, but the number of reps goes up, that is 9 Pistols per leg, and 6 Pull-ups. Also, in order to work more on my grip I'll be pulling up on double rope. See how it works. After watching Brian Alshure video on YT I started thinking about implementing his recommendations. --------------------------------------------------------------- Edited June 12, 2022 by mikhael 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 13, 2022 Author Share Posted June 13, 2022 6/13/22 # Time: Zero-Dark-Thirty, 0400 AB/CORE • Vacuum Stomach, 20s/2 • Zatsiorsky's AB, 7/1 expal 5s • AB Reverse Crunch, 5s/15 • Bodyweight Tactical Get Up, 5/2 • Hard Style Plank, 7s/3 • One-Arm Forearm Plank, 7s/4 • Side Plank, 10s/4 • Pallof Press, 15/2 • Horizontal Wood Chop, 15/2 ISOMETRICS Superset 1, 3x • Pressing Chest Fly, 15s • Scapula Pull, 15s • Hollow Body, 15s Superset 2, 3x • Lateral Shoulder Raise, 15s • Lying Elbow-Press Down, 15s • External Shoulder Rotation, 15s Additional • Horse Stance, 5x 10s:10s • Wrestler's Bridge, • Front Bridge, AFTER ACTION REPORT Session duration: 32 mikes Session wrapped up with 3 rounds of WHB followed by 6 minutes meditation. --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 13, 2022 Author Share Posted June 13, 2022 6/13/22 - Update 1 # Time: 0730 S&S Warm-up • Halo, 10 @53 • Prying Goblet Squat with Curls, (1+5) @70 • Goblet Squat, 5/2 @106 Main • 1A Swing, 10/8 @88, 10/2 @106 [lbs] # 40L, 40R,48L, 48R, 40L, 40R,40L, 40R, 40L, 40R, [kg] • TGU, 1/8 @35, ½ @53 [lbs] # 16L, 16R, 24L, 24R, 16L, 16R, 16L, 16R, 16L, 16R, [kg] Cool down • Stretching AFTER ACTION REPORT Session duration: 40 mikes --------------------------------------------------- # Time: 0820 GRIP Grippers Grippers Set • 200lbs, 2 x 3 reps # third set failed Grippers Drop Set • 150lbs, 20 reps followed by 100lbs, 20 reps Sledge Hammer 7lbs • Front Raises, 3 sets progressing from set to set • Front Hold, 2 x 10s • Back Hold, 2 x 10s • Front Lever, 15 reps • Back Lever, 15 reps • Fingers Walk, 2 sets --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 13, 2022 Author Share Posted June 13, 2022 Quick note about today's Grip session. I train the Grip in all kinds of ways, with grippers (mostly), sledge hammer, fat grips, rope, and of course with the kettlebells. The last one adds a lot just by doing swings, no doubt about it. But when it comes to the grippers, here is a very quick progression, from not able to close 200lbs to today's 3/2. And it was a result of Greasing The Groove method. What I did, I was closing 150 multiple times a day, in ladders 1-5, o a single set made by 3-5 reps. When I felt the set is easy, I reduced number of reps and added iso hold with closed gripper for 3-5s. And in this way I practiced about 7-5 days. So, for me personally, its a success. Now, what I'm about to do is continue GTG but with 200lbs. Since I'm able to close it three times, I'll perform multiple sets of one rep (which is just 30% RM). GTG is one of the best method if your goal is to get stronger. 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 13, 2022 Author Share Posted June 13, 2022 6/13/22 - Update 2 # Time: 1250 RUCKING • Distance: 5.3km • Weight: 22lbs vest AFTER ACTION REPORT Went for a walk with my son. He was riding his bike and I was walking aside him. --------------------------------------------------- # Time: 1750 # Duration: 21 minutes STRETCHING (RIS) • Side Bend • Spine Rotation • Chest Opener • Overhead Reach • Upper Back Loosener • Kneeling Hip Flexor Stretch • Seated Groin Stretch AB/CORE • Zatsiorsky's AB, 7/1 • HS Plank, 7s/3 • One-Arm Forearm Plank, 7s/4 • Zatsiorsky's AB, 7/1 • Scapula Push-up, 10/1 AFTER ACTION REPORT Technique: Contrast Breathing, Waiting out the tension --------------------------------------------------- # throughout the day GREASING THE GROOVE • Gripper Set, 1/4 @200lbs • Pistols, alternate reps, 9/4 • Rope Pull-up, 6/4 --------------------------------------------------- EOD REPORT Firs day of 30/30 Deep Squat Sit Challenge completed. The day was wrapped up with 5 minutes cold shower. 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 14, 2022 Author Share Posted June 14, 2022 6/14/22 # Time: Zero-Dark-Thirty, 0345 # Duration: 35 minutes S&S Warm-up Halo, 10 @35 Prying Goblet Squat with Curls, 2x (1+5) @70 Goblet Squat, 5/2 @106 Main 1A Swing, 10/10 @106 [lbs] TGU, 1/10 @35 [lbs] AFTER ACTION REPORT Right after S&S session: WHB 4 rounds followed by 10 mikes meditation (Box Breathing 7-7-7-7 included). --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 15, 2022 Author Share Posted June 15, 2022 6/14/22 - EOD REPORT # throughout the day GREASING THE GROOVE Gripper Set, 1/7 @200lbs Pistols, 9/5 per leg Pull-up, 6/5 --------------------------------------------------- GTG completed as planned. Deep Squat Sit Challenge Day 2 done. Quote Link to comment Share on other sites More sharing options...
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