2023.8.8
93,5 kg
Morning: Full-body supersets
Goblet squats
3 x 15 x 32 kg/70 lbs
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
&
Hip raises
3 x 15 x 32 kg/70 lbs
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
(3 x 15 x 32 kg/70 lbs)
TRX Row with 2-sec eccentrics
BW x 6/6/6, 6/6/6, 6/5f/4f cluster sets with 15-sec intra-set rests
(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)
(BW x 6/6/6. 6/6/4/3, 6/6/4/2 — trainer wanted me to switch to cluster sets with 15-sec intra-set rests)
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
&
Push-ups
3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests
(3 x 6/6/6 x BW cluster sets with 15-sec intra-set rests)
(BW x 6/6/6, 6/6/4/3, 6/6/6 — also cluster sets with 15-sec intra-set rests)
(BW x 13 + 5 (r-p), 12 + 5 (r-p), 12 + 5 (r-p))
“Ski” band-pulls with 2-sec eccentrics
3 x 15 x red band
(3 x 15 x red band)
(3 x 15 x red band)
(3 x 15 x blue band – no reds available again this morning)
&
Lat pulldowns with 2-sec eccentrics
3 x 15 x 72,5 kg/160 lbs
(3 x 15 x 72,5 kg/160 lbs)
(2 x 15 x 72,5 kg/160 lbs, 1 x 12 + 4 (r-p) x 72,5 kg/160 lbs — running long, so shorter rest periods)
(3 x 15 x 72,5 kg/160 lbs)
Overhead press with 2-sec eccentrics
13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p) — this seems to be the pattern at the moment
(13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p))
(13,6 kg/30 lbs each side x 12f + 4 (r-p), 10f + 5f (r-p), 8f + 4f + 3f (r-p))
(13,6 kg/30 lbs each side x 15, 12f + 4f (r-p), 10f + 4f + 3f (r-p))
&
Plank jacks
3 x 25 x BW
(3 x 25 x BW)
(3 x 25 x BW)
(3 x 25 x BW)
Subsequently: Easy Cardio
65 minutes and 6,13 km walk on the treadmill at the gym, at an average heart rate of 123 bpm.
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (pronated grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 15 Pronated grip: (3) + 7 + 6 + 5 + 5 + 4 (27)
with feet raised on step for push-ups.
Band pull-aparts with pronated grip: 3 x 15
Band pull-aparts with tucked elbows and supinated grip: 3 x 15
Broomstick stretches, twists, and squats.
Chest & back stretch, and lunge stretches.
5 minutes of thoracic stretching followed by roughly 90-sec static leg-raise holds at increasing angles every 10 seconds.