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Pavel Macek
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Pavel Macek, StrongFirst Master Certified Instructor

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Question: ”I thought the bench press was your le Question: ”I thought the bench press was your least favourite.” Pavel Tsatsouline: ”In the days when bodybuilding was the prevailing training model, the BP created more problems than it solved. Todays, when ’functional weakness’ reigns, circumstances have changed enough for me to change my mind. Note that the BP will do you little good unless you develop lower body power, a strong waist, and flexibile hip flexors.” ... ”Bench strength carries over very well—provided your hips and shoulders are flexible and your midsection is strong. In other words, a few prying goblet squats, hip flexor stretches, and heavy get-ups will make your bench press strength count.” ... ”Ignore the sissies with their ’non-functional’ rhetoric and bench away.” Assisting my barbell strength mentor Dr. Michael Hartle @drmichaelhartle, #StrongFirst Master Certified Instructor Photo: @dlabphotography @strongfirst_italy #sfl #sflrocks #sflbarbell #barbell #bench #benchpress #benchpressing
„According to a study conducted by Harvard Busin „According to a study conducted by Harvard Business School, participants who journaled at the end of the day had a 25% increase in performance when compared with a control group who did not journal.⁣⁣ ⁣⁣⁣⁣ ⁣⁣As the researchers conclude, “Our results reveal reflection to be a powerful mechanism behind learning, confirming the words of American philosopher, psychologist, and educational reformer John Dewey: ‘We do not learn from experience… we learn from reflecting on experience.’”⁣⁣ ⁣⁣⁣⁣ ⁣⁣„Another Study by Cambridge University found journaling helps improve well-being after traumatic and stressful events. Participants asked to write about such events for 15–20 minutes resulted in improvements in both physical and psychological health.“⁣⁣ ⁣⁣ ⁣I am personally using an app: Day One ⁣ ⁣⁣⁣⁣ ⁣⁣#journal #journaling #diary #deardiary @dailystoic #brucelee⁣⁣ ⁣⁣⁣⁣ ⁣⁣
Task: Paint your Mandala and control your inner st Task: Paint your Mandala and control your inner stress. Me: Done. Come on inner peace, I don't have all day! #mandala #paintyourmandala #innerpeace
"The high bridge, even without a kettlebell, is a "The high bridge, even without a kettlebell, is a great way to ‚clear‘ the effects of the hollow position from your neuromuscular system. Practice it between sets of any hollow position style training or afterwards.⁣⁣ ⁣⁣⁣⁣ ⁣⁣‚Don’t live in your sport’s posture,‘ reminds Mark Reifkind @rifstonian . As powerful as it is, the hollow position is not the posture you want to live in. Counter movements are essential."⁣⁣ ⁣⁣ ⁣– StrongFirst SFB Bodyweight Certification Manual⁣ ⁣⁣⁣⁣ ⁣⁣Brett Jones @brettjonessfg , StrongFirst DOE emphasizes a great tip from Tommy Blom @tommyblom , StrongFirst Master Certified Instructor: ⁣⁣ ⁣⁣⁣⁣ ⁣⁣"A good cue here is 'instead of focusing on lifting the hips high, make the distance between the bent knee and corresponding shoulder longer, pulling two ends of the rope in opposite directions—resulting in a straight rope.'⁣⁣ ⁣⁣⁣⁣ ⁣⁣..and adds:⁣⁣ ⁣⁣⁣⁣ ⁣⁣"For the bridge, I would now recommend performing it at the elbow instead of at the hand. By bridging at the elbow, you get a “pure” hip extension and avoid the tendency to 'roll' into an over-extended position at the back... Also, remember to push your elbow down into the ground to better position the down arm and shoulder for the bridge."⁣⁣ ⁣⁣⁣⁣ ⁣⁣Photo: Assisting Tommy at SFB Bodyweight Cert in Sweden, 2014. ⁣⁣ ⁣⁣⁣⁣ ⁣⁣#sfb #bodyweight #sfbbodyweight #certification #tommyblom #pavelmaccek #highbridge #getup #nakedgetup #hollowposition @strongfirst @functionalmvmt
“At sunrise get up, and tap the teeth together 3 “At sunrise get up, and tap the teeth together 300 times, swing shoulders back and forth to loosen muscles and tendons. ⁣ ⁣⁣ ⁣Then rub hands until they are warm, massage both sides of the nose and both eyes six or seven times and rub and curl both ears five or six times. ⁣ ⁣⁣ ⁣The next step is to place the palms of the hands over the ears, fingers on the back of the head, placing the four fingers on the middle finger and tapping the back of the head with the four fingers of both hands 24 times, an exercise called “beating the heavenly drum.” ⁣ ⁣⁣ ⁣Then go outdoors to do daoyin [stretching & breathing exercises; Chinese yoga] exercises. ⁣ ⁣⁣ ⁣After finishing daoyin exercises drink a cup of boiling water or tea, then comb the hair with hands instead of a comb, doing it more than 100 times to refresh the mind and brighten vision.”⁣ ⁣⁣ ⁣– Liu Zhengcai, “The Mystery of Longevity”, Beijing, 1990. ⁣ ⁣⁣ ⁣Learn all above plus more in my very first online course The Great Gama Protocol (#GGP)⁣ ⁣⁣ ⁣>>> https://bit.ly/greatgama or link in the bio⁣ ⁣⁣ ⁣Photo: Teaching at our 2020 summer camp, by @jaromirzajicek ⁣ ⁣⁣ ⁣#greatgamaprotocol #daoyin #qigong #breathing #stretching #chineseyoga #breathingexercises #longevityexercises #pavelmacek
"If they say it's impossible – it's impossible f "If they say it's impossible – it's impossible for them, not you." ⁣ ⁣⁣ ⁣Practice consistently, don't rush, enjoy the road - and then do it, and take a selfie while doing it.*⁣ ⁣⁣ ⁣That's what I did at the top of my last set of get-ups with 48 kg. After 11 days of no kettlebell training at all. Fasted. Still at my fighting weight of 68 kg. And it wasn't difficult. ⁣ ⁣⁣ ⁣Few years ago I started practicing "Kettlebell Simple & Sinister" (goblet squats, swings, get-ups) with 24 kg, as an easy deload after a hard barbell cycle. I thought I will stay on the program just for few weeks and then switch to some other program. ⁣ ⁣⁣ ⁣I started to like the program a lot - it suited my frequent traveling and "tactical lifestyle". When I didn't have access to kettlebells, few days off - or even few weeks off - no prob. Couple of easier practice sessions and I was back on track. ⁣ ⁣⁣ ⁣After few years, I can honestly say that I can do the "Timeless" Sinister any given day - even after a longer break. The fact is, when you are doing some program for a long time, you will maintain your level of strength. Progress without hurry and steady adaptation. Cool. ⁣ ⁣⁣ ⁣Peaking to timed Sinister in progress - timed tests with 40 kg done multiple times, so let's see how it goes. ⁣ ⁣⁣ ⁣* DO NOT TAKE SELFIES WHILE PRACTICING! Bad & cocky me, I just could not resist this one time (I took it with my left hand - bell was steady, but camera a bit shaky). It won't happen again, I promise. ⁣ ⁣⁣ ⁣#kettlebell #simpleandsinister #sas #swing #kettlebellswing #getup #kettlebellgetup #pavel #paveltsatsouline #pavelmacek @strongfirst
You Are As Old As Your Spine "If your spine is in You Are As Old As Your Spine "If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young." – Joseph Pilates Well, keep it flexible, stay young! Do some light segmental flexion and drills, such "spinal wave". Add a simple spine rotation drill (with focus on T-spine), and you are pretty good covered. Other recommended exercises: - segmental rolling on the floor - rib-pull, Bretzel, armbar, bent armbar, Brettzel armbar - rotational thoracic bridge, gymnastic bridge and progressions - Jefferson curl and Hockey deadlift - and progressions leading to them - hanging exercises Where to learn? - Original Strength @original_strength - Flexible Steel @flexiblesteelinternational - Functional Movement Systems @functionalmvmt - StrongFirst RESILIENT @strongfirst - The Great Gama Protocol (GGP) online course (check my website in the bio) #spine #healthyspine #flexiblespine #strongspine #FMS #functionalmovement #OriginalStrength #flexiblesteel #stronfirst #resilient #strongfirstresilient #antifragile #strong #ggp #greatgamaprotocol
“The Eyes of God” formation in the Prohodna ca “The Eyes of God” formation in the Prohodna cave, Bulgaria
“What we call our destiny is truly our character “What we call our destiny is truly our character and that character can be altered. ⁣⁣ ⁣⁣⁣⁣ ⁣⁣The knowledge that we are responsible for our actions and attitudes does not need to be discouraging, because it also means that we are free to change this destiny.⁣⁣ ⁣⁣⁣⁣ ⁣⁣One is not in bondage to the past, which has shaped our feelings, to race, inheritance, background. All this can be altered if we have the courage to examine how it formed us. ⁣⁣ ⁣⁣⁣⁣ ⁣⁣We can alter the chemistry provided we have the courage to dissect the elements.”⁣⁣ ⁣⁣⁣⁣ ⁣⁣― Anais Nin, The Diary of Anaïs Nin, Vol. 1: 1931-1934⁣⁣ ⁣⁣ ⁣Pic: A statue of Greek Goddess Athena outside the Academy of Athens.⁣ ⁣⁣⁣⁣ ⁣⁣#character #courage #destiny #empowerment #responsibility, #selfcontrol #selfimprovement #selfhelp #AnaisNin
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Happy birthday, America. Thank you for letting me live the American Dream. We must fight every day to make sure that dream is as true for a Black child born in Minneapolis as it was for a white bodybuilder born in Austria. via @attn

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