24.8.15
Today started week 3 of 15.
- Front squat 5x40 kg, 5x50 kg, 4x5x60 kg, 8x60 kg. Had at least one more rep in the tank.
- Chin up 1x5, 4x3+2 negatives @bw. I was aiming for 5x5 but I guess it will have to wait a little bit longer.
- Dips 4x5, 1x8 (amrap) @bw. I really like dips, make my upper body pressing muscles swole. I am considering droping the military press and just do dips.
- Hang snatch grip high pull 4x6x35 kg. Doing those for the yoke, but i am thinking of changing them with kirk shrugs.
- Side laterals 8, 8, 6, 6 @7.5 kg db
I dont like chin ups progressing so slow. I will try with a rubber band or change them with inverted ring rows for a while.
I am also posting few pics. I think the progress is not that bad for 2 weeks of training.
Fixed my mild kyphosis/ hunched shoulders
26.8.15
Skipped my running yesterday, so i did two trainings today.
AM running training:
Run 10 min, walk 10 min, run 10 min.
Total 3.89 km in 30 min.
PM training:
- Single-leg romanian deadlift 5x35 kg, 2x5x50 kg, 10x35 kg. Did those for the first time and were very hard. I had a massive lower back pump and couldn’t hit glutes and hamstrings properly due stability problems. A reason more to do those
- Barbell row 6x35 kg, 8x52.5 kg, 4x5x52.5 kg, 12x35 kg.
- Kirk shrug 4x10x35 kg, 8x35 kg.
- Superset:
Dips 4x6, 1x7 @bw
Band pull apart 20, 20, 18, 18, 18
- Side laterals 4x8x7.5 kg
All in all a great day, will sleep like a baby
27.8.15
A hike, same way as the last time, with a 20 kg rucksack.
I was on top in around 55 min, didn’t even bother measuring time on the way back. Seems like the time stays almost the same every tour, wich is good, considering i am increase my load
31.8.15
Finally trained in a proper gym after more than 9 months.
Build up to a strong 5rm on front squats, and a strong 6rm on trap bar deadlifts. Felt great lifting heavier after such a long time.
- Front squat 10x20 kg, 5x40 kg, 3x50 kg, 5x60 kg, 5x65 kg, 5x70 kg, 5x75 kg
- Trap bar deadlift 6x50 kg, 6x70 kg, 6x80 kg, 6x90 kg, 6x100 kg, 6x110 kg, 6x120 kg
- Neutral grip chin up 6, 5, 4, 3, 3, 2, 2 @bw
- Dips 8, 8, 5, 5, 3, 3 @bw
2.9.15
- Front squat 10x20 kg, 6x40 kg, 5x50 kg, 5x60 kg, 5x65 kg, 5x70 kg, 5x75 kg, 5x80 kg
- Kettlebell swing 30x24 kg, 22x40 kg, 25x44 kg, 20x44 kg, 20x44 kg
- Chin up 5, 5, 5, 3, 3, 3, 3, 3, 2 @bw
- Dips 7, 7, 7, 6, 5, 5 @bw
Finished with band pull aparts and side lateral raises.
6.9.15
- Neutral grip chin up 5x5 @bw
- Dip 4x8 @bw
- Superset:
Trap bar deadlift 6x70kg, 6x80kg, 6x90kg, 6x100kg, 6x110kg, 6x120kg, 6x125kg
3x jump
Finished with 4 high rep supersets of side laterals and face pulls.
7.9.15
Hike:
11.7 km in 2:32:07
rucksack was around 23kg.
Terrain was hilly with two very steep ascents and descents long about 1 km each. Short but hard.
Sorry for the turned pic, just figured out it was to big.
The progress, aesthetically, didnt change much since the 2 week photos. But the strength and endurance gains keep coming every training, which is great.
I reduced my carb intake, so hopefully, i will see some fat go away soon.
