Did my 5km run in 22:35min. Pretty decent considering I only trained for 3 weeks.
Well, I’m gonna do pressing session, with 9 waves, when I wake up and a Back/bi sunday. No training at all on saturday. Feeling a little guilty, but what the heck.
Now that school have begun I have to stay a bit more organized to make my training sessions. Maybe I’m gonna set volume goals for 2 days at a time instead of 1.
Nice easy recipe I made yesterday:
5 eggs
200g pasta
3-4 fists of spinach
Boil pasta and mix with raw eggs and spinach. Fry in pan until eggs a lightly done. Top with ketchup 
Funny story from gym yesterday. I was doing military press. Some guy walks up to me at the rack.
some guy: Are you about done here?
Me: Yes I’m nearly finished.
guy: how many sets do you have left?
Me: about 4 sets
guy: So you have just begun the exercise?
me: No, I’m nearly finished doing it.
guy: How many sets have you done?!
me: 28 work sets.
guy: wooow thats a lot!!!
It’s funny how he just assumes that 4 sets means that I’ve just begun. You had to have been there ok!
PLP at 52 reps today. Format: 9-9-9-9-8-8
It makes me smile to see that no one gives a shit about that new tempo article from lee broyce.
PLP at 55 reps now.
Doing recharge week now. Some heavy lifting. Just trying to relax and get ready for another shot at 12 waves. This time with slightly more volume. Working in the 3-5 rep range instead of just doing 3 reps.
PLP is gonna be at 61 monday when I start another hard phase. That means I wil just have finished 6 waves the day before I hit 70 reps. I’m thinking I will take 1 week off from PLP then.
Damn my appetite is raging now. I don’t follow a set diet. I just have the peri-workout nutrition in check and then eat whenever I feel like it.
Yesterday I just felt like eating all the time!
60 reps on PLP today. pushed it 1 day. 3 weeks of intensity starts now.
On military press I only lower the bar to the bottom of the chin to save the shoulder joint. I usually start a set by push pressing the bar past this point. I no longer want to do that cuz:
Ok so now I’m basicly doing the volume-building I’ve tried before, but with a few tweaks.
Starting at 1 wave and keep increasing with 1 wave/workout untill I hit 12 waves.
Tweaks:
New rule for pressing workouts: I just have to get four of them done from monday to friday. This gives me better flexibility in planning the workouts. I hate having to hurry a workout. That’s potentially 4 in a row. But would also leave me with more days until next pressing workout. The better option does seem to be having a rest day at wednesday. Rest = Conditioning work.
Press for 5 reps until I have to drop them reps to 3.
New technique on military press, which is my main pressing exercise. Some guy actually asked me why I only trained shoulder muscles. I said shoulder and triceps to grow faster than chest. The fag then decided that I needed some of his infinite training wisdom and advised me change my pressing grip, so that my palms would be facing my body. Eeehm NO!
Played soccer from 13.30 to 18.00 today. Was pretty smashed so moved PLP one day. Slacking. 64 Reps tomorrow then. Got my pressing session in though. 4 waves. Pretty low weight because of me being fucking tired. Autoregulation <3
Read an article about overhead pressing http://www.T-Nation.com/article-comments/are_you_ready_to_overhead_press
I think I need to work on lat flexibility to get proper extendtion of the t-spine.
OH MY GOD in every thread I’m reading here, some moron is stating “you need to find out what works for you!”
Even if it is not proving a point in relation to the question asked. Come up with a real fucking answer you moronic post count warrior!
I need to add more deadlifts and squats to my workout. Maybe through some cycles where I cut back on the upper body pressing. Maybe in the recharge week if my CNS is fine.
Blazing appetite today. Also, my triceps was sore today and my last was sore yesterday. First time I’m feeling any soreness in months.
At 6 waves today and 67 reps of PLP.
I did some pretty hard static contractions yesterday (thanks IKEA).
Anyway I’m eating a lot of food. Feeling like I’m gaining a little bit of fat but not much. My stretch marks at the armpits is a bit wider, so I guess they have grown. Skin a pec heads is also feeling pretty strethed, but not any clear marks.
sligt soreness in right elbow joint. Only felt then joint is cold. Not hindering performance. Will probably go away when PLP is done. Did 68 reps today, and man am I tired!
What am I gonna do after the last weeks work:
Option 1:
A 6 week cycle consisting of a version of the program I am using now HFSW instead of PLP.
The HFSW concept is new to me and can be read about here:
http://tnation.T-Nation.com/hub/Braas;jsessionid=310211C48A1420C46864AF36FD291DC6-mcd02.hydra#myForums/thread/4780739/
Option 2:
Try to apply CT’s concepts to another program. Maybe BB PLP.
Pressing without thumbs is almost like learning the lift all over again. My balance is getting better, which means I can begin pressing explosively soon again.
Option 3: HFSW only with more volume intensity. I can propably overhead press 6 days a week now if the volume is right.
Maybe with Pull up instead of deadlift. Less spinal load. Gotta think of a progression in volume.
Major OOPS: Did 7 waves yesterday instead of 9. Gonna continue with the plan and do 10 waves today.
Had the pleasure of training with 3 other guys today. Helps motivation 
Training with others also help me better my lifting tech. Mentoring FTW!
Was completely wasted yesterday. When I got home I started preparing some food in the oven. 30 min in, I just turned the oven off and fell asleep. BAM! Woke up 12 hours later pretty heavy-headed from all the sleep. I’m feeling fantastic now though and training was fantastic too.
12 waves achieved. Started off 5kg lower than usual but did not drop the weight through the workout.
Option 4: Continue with what I am doing now: 1 exercise. Start at 1 waves and process to 12 waves over 3 weeks, pressing 4 times a week - Reps 3-5. Legs 1 time a week - reps 3-20, but in a 2-rep bracket for each exercise (e.g. 18-20 reps or 6-8 reps). Back/bi 1 time a week - 6-12 reps. Do PLP program.
This is new though: Do a max rep set after the last “main set”. Pick any weight, but it should allow for at least 8 reps. More volume in marginally more time.
Having a killer day!! I think it is my CNS recovering from the last weeks hardship.
I had a nice idea regarding what I’m going after my recharge week. I thought to my self: “What is my current goal?”. I really like to continue slowly leaning out, while adding a little mass. This has worked fine with what I have previously described in this log, but I feel like I need a “new”. I’m getting bored and my CNS is getting roasted in the last week of “hard training”. I want a training program which prompts me to increase focus while still having some of the perks of what I’m currently doing. I need decent calorie burning effects from it. I need high flexibility, because my schedule changes constantly. And of course I need it to keep slowly improving my body composition. Well I would not mind the improvement being superfast, but I’m being realistic.
So therefore I don’t want to have specific “days” planned out weeks in advance. This would make TBT the most viable option. So I want to have a kind of base program I will be doing every day if possible. It will circle around these exercises:
-Overhead press
-Bench press
-Deadlift
-Front squat
I will rotate which comes first. So one day it will be OH press-DL-BP-Front squat. Next day: DL-BP-FS-OHP and so forth.
Sets and reps:
Reps in presses done according to “the perfect rep”.
This will be the “set procedure”:
1 feeler set - 10 reps
ramp up in 2,5kg increments (5kg if lift 3RM is over 100kg). 5-3 reps. EXCEPT deadlift: 3-1 reps
When max training weight is reached: Do 1 wave. EXCEPT deadlift: Stop when 1RM is reached.
After 1 wave: Do a max rep set. Aim for 8-10 reps. DON’T do this for deadlift.
If a joint is sore, just go a higher on the reps instead.
If CNS is burned just work up to some higher rep sets on each exercise and only perform reps high in absolute speed.
Muscle is sore; Fuck it - beat it up some more.
After this do PLP. This should take care of volume in generel, but especially for the back.
After this I can add some extra work for the muscles groups I want to focus on.
So I have a base consisting of FS-DL-OHP-BP and PLP. If needed and time is on my side I can add more work on top of this.
What if I’m super busy one day? Then I will be doing PLP. The PLP workout is so short and therefore this will be somewhat easy to do even on busy days.
This plan will be in effect on monday the 26th after my recharge week. Maybe sooner depending on recovery.
For my own amusement: A calculation of the number of sets done for a sample workout excluding PLP and extra added work, and assuming that I will have an average of 5 ramp sets on each exercise:
(54) (44) (1*4) = 40 sets/work out
Will probably be done pretty quick. Very low rest on ramp sets. And my recovery time from pressing is pretty low too.