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Display Name Post: Eror - Mass Made Simple        (Topic#37245)
Eror
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Total Posts: 4
05-22-20 02:10 AM - Post#898323    



Hello there
My name is Michal, 28 years old male, weighting 85-88kg in the morning, depending on my carbs/salt intake and before... , 193 cm tall.

Currently in the last year of my PhD study in Cultural Anthropology (PhD thesis submitted, waiting for defense) - In this sense my interest lies in Evolutionary and Cognitive Anthropology, Anthropology of Religion,

Working as a strength and conditioning coach in KB5 Gym In Bratislava, Slovakia under the guidance of Jozef Vanko (SFGII) and Pavel Macek.

As of 3.11.2019 SFGI

Been training with kettlebells for circa 6 years, prior to that i Was atypical gym rat - following training programs by Wendler, DeFranco, Dan John and like minded coaches.

Best lifts kb wise
Snatch Test 24kg - 120 reps; 100 reps in 4 minutes - Next goal 130 with 24kg in 5 Minutes
Snatch Test 28kg - 65 reps
Simple
Timeless Solid
Timeless Sinister - for swings only
Press - 36kg both Left and Right - Press is one of my weaker lifts, but TBH i have only done ROP 24 KG one time, S&T 28kg one time.

Best Lifts barbell wise at around 90kg BW. However i rarely train with barbell these days
Bench press: 120kg
Deadlift: 180kg
Back Squat: 160kg
Front Squat: 120kg
Overhead Press: 70kg

Big fan of minimalism both in training and in life. My staple program is S&S.

Edited by Eror on 05-22-20 02:14 AM. Reason for edit: No reason given.
 
Eror
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Total Posts: 4
05-22-20 02:11 AM - Post#898324    



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 Emom 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 Emom 140 Total (70 Left, 70 Right) (7 Left, Rest, 7 Right,)
Get Up: 2+2x3 24kg 12 Total (6 Right, 6 Left)
 
Eror
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Total Posts: 4
05-24-20 03:24 PM - Post#898434    



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 Emom 140 Total (70 Left, 70 Right) (7 Left, Rest, 7 Right,)
Get Up: 2+2x3 24kg 12 Total (6 Right, 6 Left)
 
blkjss
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Total Posts: 2255
05-25-20 08:38 AM - Post#898457    



brutel! Good luck!
My training log


 
Eror
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Total Posts: 4
05-27-20 09:30 AM - Post#898535    



Thank you :)

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.
 
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