Bill & Melinda Gates wrote an annual letter about the work their foundation has been doing for the last 25 years. It is fascinating how much they have accomplished and even more fascinating to see the way they approach it. There are some valuable lessons one can take out of it. Some highlights: - "There's … Continue reading On the Gates Foundation 2017 annual letter
Author: Iliya Polihronov
Welcome
This is my new blog. A generous gift from Automattic (which by the way is an awesome place to work at).
Next 12 weeks
My last cycle was kind of ruined, because of my back injury. So I couldn't do enough pulls and at the same time I decided that I should be doing long runs, which screwed my recovery for the heavy days. Anyways, I plan on doing the following split in the next 12 weeks. It's longer … Continue reading Next 12 weeks
Learning Machines
I constantly see people rise in life who are not the smartest, sometimes not even the most diligent, but they are learning machines. They go to bed every night a little wiser than they were when they got up and boy does that help, particularly when you have a long run ahead of you. - … Continue reading Learning Machines
Next 4 weeks cycle
There's a weightlifting meet on the 29th this month, so I'm going to shift my training to focus on that. Main Focuses: 1. Weightlifting PRs. On Friday I did 115kg Clean & Jerk and an 84kg Snatch ( wasn't a good snatch day ). The goal: Have 120kg Clean & Jerk and 97kg Snatch by … Continue reading Next 4 weeks cycle
New snatch PR
Doing some squatting every day makes wonders. Currently trying to go with at least 80kg every day. Also planning to add one day of heavy weightlifting a week. On Friday I hit a new snatch PR - 95kg. The lifts were fun too: warm-up sets, 1x80, 1x85, 1x89 - fail, 1x89 - fail, 1x89, 1x92 … Continue reading New snatch PR
Catch-up Tuesday
1) 3x3 Front Squats @ 80kg ( ~EMOTM ) 2a) 4x15 Romanian deadlift @ 50kg 2b) 4x5 Muscle-ups 3) Conditioning - 2X500M Row @ 90% of fastest 500m – rest 1:2 ( ~2:10 ) - 1X1000M Row @ same pace as #1 – rest 1:1 ( ~2:10 ) - 1X500M Row @ AFAP – rest … Continue reading Catch-up Tuesday
Weekly-ish update
These days, my programming has a few components: 1. Weightlifting - 4 days a week. High intensity, unless I'm doing a PR attempt. 2. Short conditioning - after the weightlifting sessions. 3. Catch-up/Skill work as follows: * Double-unders - started feeling more and more comfortable with them. I try to have at least 2 jump … Continue reading Weekly-ish update
Catch-up Tuesday
1a) 3x3 Paused Front Squat @ 80,85,80 1b) 3x7 Strict Handstand Push-ups (were harder than I expected) 2a) 3x15 Romanian deadlifts @ 50kg 2b) 3x5 Strict ring muscle ups ( assisted ) 3) 10min easy row with 5 strict pull-ups every 2 min 4) Stretching Wanted to also work on my L-sit, but totally forgot.
Sunday / Monday
Started to feel the back again over the weekend. Not ideal. Sunday 0) Core strength - hollow rocks, back arches, good mornings, ring L-sits 1) 3x3 Paused Front Squat @ 85, 90, 85 2) Lots of stretching Monday 0) Core strength 1) 3x1 Snatch @ 75kg 2) 3x1 Clean & Jerk @ 95kg 3a) 3x2 … Continue reading Sunday / Monday
