18/02
cardio/endurance
10’ incline walk
10.000 Mt row (45’46")
20’ incline walk/jog
19/02
endurance
Run/jog 6,94 km in 46’57" (6.46 min/km)
Hill walk in the afternoon
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20/02
C2W3D1
Wu incline walk, mobility
Jumps from a bench between squat Wu
Ssb squat 3x5x80/90/100 kg
Bench press 7x5x70 kg
5 rounds with a 12 kg vest
12 dips
5 Pullups
12x12 kb swing (24 kg kb) (12’ EMOM)
Squats felt heavy but ok, it’s probably a pr.
BP sets are actually 6 real sets because I had to re rack the bar during the 5th set (touched the hooks and messed up my set up on the 3rd rep)
A bit of low energy but I am trying to lose some fat these days. The assistance circuit was a me, I probably did better last week with a heavier vest. Around 68 kg bw.
21/02
W 68,0 kg
kcal 1480 - p120 c 160 f 35
endurance
Run/Jog 9.15 km 65’ (7.12/km)
I actually had to walk for 4 or 5 minutes because I “had to” take a call.
Easy effort and kept intensity really low.
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22/02
2100 kcal (135 p 295 c 39 f)
C2W3D2
Wu incline walk
Jumps forward between DL wu
DL 3x5x100/110/122,5 kg
Press 7x5x45 kg
Ss with neutral grip pullups 7x6x bw
50 feet elevated pushups
Shrugs 3 sets (cable)
Bonus (lol) 50 biceps curls with a 15 kg Ez bar
Abs
On the rower 10x(30" hard 30" rest)
Looked a bit weird adding the 1.25 to my last set of Deadlift, but I am quite proud I am sticking to the program at least for the main/supplemental lifts.
Quite happy with the DL, felt hard but doable. I am not sure how I will program this Dl-press day for my anchor cycle. I will see after the deload week.
I also tried a couple of Lunges between the pushups but this was a big no: knees hurting. It’s been a while now, this doesn’t happen with squats. A bit of overload with added running in the last couple of weeks.
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23/02
cardio/endurance
Incline walk 10’
Jog/run 25’, building up intensity
3x10’ row, 2’ rest, build intensity 1 to 3
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24/02
W 66,7 Kg
C2W3D3
incline walk 10’, mobility
standing jumps, 2x5x bw between Squat WU sets
SSB squat 7x5x85 kg
Bench press 3x5x 65/70/77.5 kg
Incline DB press 3x12/8/6x25 kg
Low cable row, 3 sets
lat raise 3x
triceps pushdown 3x
curls 3x
some abs
Happy with the squats, these 85 kg feel extremely light. BP is also good considering I am losing weight (fat hopefully). Added some bodybuilding stuff like all Friday sessions
The weekend will be mostly running/conditioning hoping the weather is fine, because I will not be able to go to the gym.
I am not sure about the “deload” that is called for next week. I wil stick with the programme for the main lifts and supplemental, but maybe I will add some simple BB movement, and I will keep the conditioning.
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Happy cake day
26/02
endurance/conditioning
20’ incline walk
Scaled “Grace” WoD (40kg, 5’15")
5000 row in 22’15"
8’ bike
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27/02
deload7thweek
Wu incline walk 10’ and mobility
Box jumps between squat Wu sets
Ssb squat 3x90 2x100 1x105
5x with a 12 kg vest
Dips x10
Pullups x6/6/6/5/5
Lunges x8+8
Leg extension + leg curl 3 sets each
14x14 kb swing (24 kg) (14’emom)
Some side bends
I don’t like to “plan” a deload because life will soon find a way to make me deload anyway, but I know that if I don’t stick to the program my consistency will go all over the place. I just will add a couple of bodybuilding movements based on the main lift of the day to make the session feel hard enough lol.
Anyway, nice how these “heavy” squats feel.
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01/03/23
deload7thweek
Wu incline walk and mobility
Deadlift ramp to 1x130kg
Press ramp to 1x55 kg
Ss with Pullups 13/9/8xbw
Lat machine 3 sets
Smith machine incline bench 3x50x10/9/8
Lat raise 3 sets (10 reaps leaning fprward+ max standing with 7,5 dB)
Rear del raise 2 sets
Curls 3 sets
Some abs
Meh session. My knees hurt after yesterday run, actually they have been hachy for a while now but today it was more of a pain. No jumps, but no problem with Deadlift.
I definetly need to program my run better to allow recovery.
Too much time at the gym but actually a bunch of random assistance, not the most productive session. I will need a easy cardio day tomorrow, will be at the gym or a walk.
I will probably keep the same TM for my next cycle, I feel after this minicut phase it’s wiser. Last day will be Friday, Saturday off and I will start my week 1 of next cycle Sunday, because I will be away Friday Sunday for work next week.
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02/03
cardio
60’ incline walk
Almost no energy, last week on a minicut phase (actually last day). Really struggled to get the 60’
I also bought a 20kg kettlebell to keep at home, the plan is to do 1’ of activity every 30’ of work (I work from home mostly). Can be 20 swings + 10 squats or whatever. It is light enough to allow me to move it around without warming up but at the same time somehow challenging.
Last day of the deload week tomorrow.next cycle would call for an anchor but I’m really unsure. I have enjoyed the full body template, and I don’t really think I should focus on any sort of peaking. I still have some days to decide what to do.
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03/03
deload7thweek
Wu incline walk and mobility
3x5 box jumps
Bench press ramp to 1x85kg
Ss with band pull apart a
5x (with a 14 kg vest)
10 dips
5 pull-ups
Cable triceps extension 3 sets
Face pulls 3 sets
Cable flys 3 sets
Abs
Incline walk 10’
Last session of the deload. Nice
Time to put in some hard work and back to a small caloric surplus!
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04/03/23
C3W1D1
Wu incline walk and mobility
Box jumps x8/6/3/3 (low to high box)
Ssb squat 3x75 3x85 8x95 kg, no jokers
Bench press 5x5x60 kg
Db incline bench 3x8/7/6x25 3x8/8/7x20 3x8/8/8x15
T bar row 5x12x35 (+ bar)
Ez bar curls 2x20x15 kg
Abs, leg raise and cable crunches
Sled push and pull 6x20+20mtx50kg
10’ row
Plans have changed because my schedule is a bit all over the place now so I have started today instead of Sunday. Really excited actually moving to PR sets. No joker sets today though, bad knees. A lot of assistance, felt good, I just enjoyed my time at the gym. It’s going to be a weird week.
Knees are still hurting; nothing dramating, almost zero pain during squats especially at lower weights but I feel them walking and I can’t run. I hope to have this fixed by Monday. New running shoes after GAIT test Wednesday.
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C3W1D2
incline walk 10’ some mobility
Box squats
Deadlift 2x3x90/100 1x8x120 2x2/3x130 kg (jokers)
Press 5x5x40 kg (first set last)
Ss with pull-ups 5x8/8/7/7/7x bw
Some more pullups 3x8/5/5x bw
Low incline db bench 3x10/10/8x25
Lying triceps extension 3x10/10/8x10 kg
Some leg curls and calf
10’ elliptic and 10’ incline walk
Main concern at the moment is the knee pain (both knees), definetly some inflammation (too much running too soon, together with a bit of too much overload in general).
Its weird because I almost don’t feel it during squats, more when walking. Running is almost impossible.
The session went smooth, deadlifts feel strong, some light press (actually i had to adjust a bit the weights because I could not find any 2,5 or 1.25 free so I rounded up, still felt fairly light and fast as the programme calls). I can’t do single legs at the moment, just added really light leg curls to move the joint. Added a good amount of stretching too, I would bet partial cause can be tightness.
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07/03
cardio
Incline walk 30’
10’ row
20’ sled push/drag
Some abs
Knees feel maybe a bit better but I don’t want do nothing more than walking until next week to be sure they recover fully
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08/03
C4W1D3
Wu incline walk 10’, mobility
3x5 plyo push-ups
Ssb squat 5x5x75 kg
Ss pull-ups neutral grip 7x4/5/5/6/6/7/7xbw
Bench press (* see notes)
Dips 5x20/20/20/14/10x bw
Low cable row 4 sets
Some light leg curls
10’ incline walk
(*) so…. Apparently I have horribly misloaded the bar for my bench sets. I won’t log this because I am not sure. I felt extremely strong and powerful through the sets, turned out after unloading the weights weren’t there lol. I am not sure. So annoying. I might redo the set tomorrow.
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Quick update: a weekend travelling for work has become 5 days completely off from training.
Thursday couldn’t make it to the gym (snow), Friday spent 10 hours at the airport, Saturday and Sunday worked all day and I was trashed with signs of a cold today. I will go back to the gym tomorrow.
All joint pains seem to be gone so here is my silver lining
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