Keeping My Head Down, Doing My Thing

Training Training Logs
381

2022.4.8

87,7 kg

Morning — Power Block Week 1 Day 3: Pull

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Pull-ups (neutral grip, slow negatives)
5.8, 5.8

&

Let-me-ins (towel rows)
12, 12

Let-me-ins (towel rows) with 4- to 6-sec contraction at top
5.8, 5.8

&

Let-me-ups (inverted bodyweight rows)
6, 6

Let-me-ups (inverted bodyweight rows) with supinated grip and feet elevated, slow negatives
5.8, 4.8

&

Let-me-ins (towel rows) with palms up
9f, 8f

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated 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 23 Supinated grip: 8 + 8 + 7 + 6 + 5 (34)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

3 Likes
382

2022.4.10

88,1 kg

Moxning — Power Block Week 1 Day 4: Core

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Hanging leg lifts with knees bent
5.8, 5.8

&

Iron crosses with knees bent
12, 12

Alternating one-legged hip extensions
5.8, 5.8

&

Supermans
12.5, 12.5

V-ups
5.8, 4.8

&

Russian Twists
6, 6

5 minutes of thoracic stretching

Afternoon:

90-minute brisk woodland and beach walk.

3 Likes
383

2022.4.11

88,5 kg

Morning — Power Block Week 2 Day 1: Push

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Push-ups with feet elevated and 1- to 3-sec pause at bottom
5.8, 5.8

(5,8, 5,8)

&

Shove-offs
12, 12

(12, 12)

Military press with hands and feet on floor
2.8, 2.8

(1-ish.8, 1.8)

&

Thumbs-up (with 3-sec squeeze of shoulders at top)
12.6, 12.6

(12.6, 12.6)

Close-grip push-ups with feet elevated
4.8, 4.8

(3.6, 3.6)

&

Assisted dips
11, 9f

(8, 8)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (neutral 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 19 Pronated grip: 8 + 7 + 6 + 5 + 4 (30)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

Climbing the PLP mountain again.

3 Likes
384

2022.4.12

87,9 kg

Morning — Power Block Week 2 Day 2: Legs

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Alternating one-legged squats while holding on to chairs with both hands
5-ish, 5-ish — but better

(5-ish, 5-ish)

&

Toyotas with 4- to 6-sec pause at bottom
12.8, 12.8

(8.8, 8.8)

Alternating side-lunges with 4- to 6-sec pause at bottom
5.8, 5.8

(5.8, 5.8)

&

Alternating back-lunges with 1- to 3-sec pause at bottom
8.6, 9.6

(8.6, 8.6)

Alternating one-legged RDLs with 1- to 3-sec pause at bottom
5.6, 5.6

(5.6, 5.6)

&

Box jumps
12, 12 —first step

(12, 12 —first step)

5 minutes of thoracic stretching

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 20 Pronated grip: 8 + 7 + 6 + 5 + 5 (31)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

Morning went well. Tired and arthritic this afternoon, but got it done.

3 Likes
385

2022.4.13

87,7 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

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 21 Pronated grip: 8 + 7 + 6 + 6 + 5 (32)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

2 Likes
386

2022.4.14

88,2 kg

Morning — Power Block Week 2 Day 3: Pull

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Pull-ups (pronated grip, slow negatives)
5.8, 5.8

(5.8, 5.8)

&

Let-me-ins (towel rows) with long lever
12, 12

(12, 12)

Let-me-ins (towel rows) with long lever and 4- to 6-sec contraction at top
5.8, 5.8

(5.8, 5.8)

&

Let-me-ups (inverted bodyweight rows) with Fa tGrisz One
6, 6

(6, 6)

Let-me-ups (inverted bodyweight rows) with Fat Gripz One, supinated grip and feet elevated, slow negatives
5.8, 4.8

(5.8, 4.8)

&

Let-me-ins (towel rows) with long lever and palms up
9f, 9f

(9f, 8f)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated 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 22 Supinated grip: 8 + 7 + 7 + 6 + 5 (33)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

3 Likes
387

2022.4.17

89,6 kg

Moxning — Power Block Week 2 Day 4: Core

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Hanging leg lifts with knees bent
5.8, 5.8

(5.8, 5.8)

&

Iron crosses with knees bent
12, 12

(12, 12)

Alternating one-legged hip extensions
5.8, 5.8

(5.8, 5.8)

&

Supermans
12.6, 12.6

(12.5, 12.5)

V-ups
5.8, 5.8

(5.8, 4.8)

&

Russian Twists
10,10

(6, 6)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated 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 23 Supinated grip: 8 + 8 + 7 + 6 + 5 (34)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

As of early tomorrow morning, I’m travelling on business for the next 6 days. If all goes well, I should be back on the 25th

3 Likes
388

2022.4.26

91,0 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

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 7 Pronated grip: 6 + 5 + 4 + 3 + 2 (20)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

To avoid too much in the way of DOMS after such a long break, I took things easy today.

3 Likes
389

2022.4.27

89,7 kg

Morning — Power Block Week 3 Day 1: Push

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Push-ups with feet elevated and 1- to 3-sec pause at bottom
5.8(f), 4.8(f)

(5.8, 5.8)
(5,8, 5,8)

&

Shove-offs
12, 12

(12, 12)
(12, 12)

Military press with hands and feet on floor
1-ish.8, 1f.9´8

(2.8, 2.8)
(1-ish.8, 1.8)

&

Thumbs-up (with 3-sec squeeze of shoulders at top)
12.6, 12.6

(12.6, 12.6)
(12.6, 12.6)

Close-grip push-ups with feet elevated
3.8f, 3.8(f)

(4.8, 4.8)
(3.6, 3.6)

&

Assisted dips
8, 8(f)

(11, 9f)
(8, 8)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated 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 8 Supinated grip: 6 + 5 + 4 + 3 + 3 (21)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

Took it easy again today. Afternoon was easier than the morning. Strength seems slowly to be coming back.

3 Likes
390

2022.4.28

89,1 kg

Morning — Power Block Week 3 Day 2: Legs

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Alternating one-legged squats while holding on to chairs with both hands
3.8, 4.8

(5-ish, 5-ish)
(5-ish, 5-ish)

&

Toyotas with 4- to 6-sec pause at bottom
10.8, 10.8

(12.8, 12.8)
(8.8, 8.8)

Alternating side-lunges with 4- to 6-sec pause at bottom
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)

&

Alternating back-lunges with 1- to 3-sec pause at bottom
8.6, 8.6

(8.6, 8.6)
(8.6, 8.6)

Alternating one-legged RDLs with 1- to 3-sec pause at bottom
5.6, 5.6

(5.6, 5.6)
(5.6, 5.6)

&

Box jumps
12, 12 —first step

(12, 12 —first step)
(12, 12 —first step)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated 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 9 Supinated grip: 6 + 5 + 4 + 4 + 3 (22)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

Blinding headache this afternoon but managed to get it all done.

3 Likes
391

2022.4.29

89,0 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (neutral 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 10 Neutral grip: 6 + 5 + 5 + 4 + 3 (23)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

3 Likes
392

2022.4.30

90,3 kg

Morning — Power Block Week 3 Day 3: Pull

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Pull-ups (pronated grip, slow negatives)
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)

&

Let-me-ins (towel rows) with long lever
12, 12

(12, 12)
(12, 12)

Let-me-ins (towel rows) with long lever and 4- to 6-sec contraction at top
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)

&

Let-me-ups (inverted bodyweight rows) with Fa tGrisz One
6tf, 6tf

(6, 6)
(6, 6)

Let-me-ups (inverted bodyweight rows) with Fat Gripz One, supinated grip and feet elevated, slow negatives
5.8, 5.8

(5.8, 4.8)
(5.8, 4.8)

&

Let-me-ins (towel rows) with long lever and palms up
9tf, 9tf

(9f, 9f)
(9f, 8f)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated 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 11 Neutral grip: 6 + 6 + 5 + 4 + 3 (24)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

3 Likes
393

2022.5.1

89,7 kg

Moxning — Power Block Week 3 Day 4: Core

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Hanging leg lifts with knees bent
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)

&

Iron crosses with knees bent
12, 12

(12, 12)
(12, 12)

Alternating one-legged hip extensions
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)

&

Supermans
12.6, 12.6

(12.6, 12.6)
(12.5, 12.5)

V-ups
5.8, 5.8

(5.8, 5.8)
(5.8, 4.8)

&

Russian Twists
10-ish, 6-ish stiff hip flexors

(10,10)
(6, 6)

5 minutes of thoracic stretching

Afternoon: PLP

Day 12 Programmed rest day

3 Likes
394

2022.5.2

91,0 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

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 13 Pronated grip: 7 + 6 + 5 + 4 + 3 25)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

2 Likes
395

2022.5.3

90,1 kg

Morning — Power Block Week 4 Day 1: Push

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Push-ups with feet elevated and 1- to 3-sec pause at bottom
5.8(f), 5.8(f)

5.8(f), 4.8(f)
(5.8, 5.8)
(5,8, 5,8)

&

Shove-offs
12, 12

(12, 12)
(12, 12)
(12, 12)

Military press with hands and feet on floor
2.8, 2.8f

(1-ish.8, 1f.9´8)
(2.8, 2.8)
(1-ish.8, 1.8)

&

Thumbs-up (with 3-sec squeeze of shoulders at top)
12.6, 12.6

(12.6, 12.6)
(12.6, 12.6)
(12.6, 12.6)

Close-grip push-ups with feet elevated
5.8, 3.8f

(3.8f, 3.8(f))
(4.8, 4.8)
(3.6, 3.6)

&

Assisted dips
12, 8f

(8, 8(f))
(11, 9f)
(8, 8)

5 minutes of thoracic stretching

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 14 Pronated grip: 7 + 6 + 5 + 4 + 4 (26)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and pronated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

2 Likes
396

2022.5.4

89,3 kg

Morning — Power Block Week 4 Day 2: Legs

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Alternating one-legged squats while holding on to chairs with both hands
5.8, 5.8

(3.8, 4.8)
(5-ish, 5-ish)
(5-ish, 5-ish)

&

Toyotas with 4- to 6-sec pause at bottom
12.8, 12.8

(10.8, 10.8)
(12.8, 12.8)
(8.8, 8.8)

Alternating side-lunges with 4- to 6-sec pause at bottom
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Alternating back-lunges with 1- to 3-sec pause at bottom
9.6, 9.6

(8.6, 8.6)
(8.6, 8.6)
(8.6, 8.6)

Alternating one-legged RDLs with 1- to 3-sec pause at bottom
5.6, 5.6

(5.6, 5.6)
(5.6, 5.6)
(5.6, 5.6)

&

Box jumps
12, 12 — second step

(12, 12 —first step)
(12, 12 —first step)
(12, 12 —first step)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated 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 Supinated grip 7 + 6 + 5 + 5 + 4 (27)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

3 Likes
397

2022.5.5

88,8 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds.

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated 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 16 Supinated grip: 7 + 6 + 6 + 5 + 4 28)

5 minutes of thoracic stretching

2 x 30-sec dead hangs with Fat Gripz One and supinated grip
2 x 30-sec dead hangs with Fat Gripz One and neutral grip

3 Likes
398

2022.5.6

88,7 kg

Morning — Power Block Week 4 Day 3: Pull

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Pull-ups (pronated grip, slow negatives)
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Let-me-ins (towel rows) with long lever
12, 12

(12, 12)
(12, 12)
(12, 12)

Let-me-ins (towel rows) with long lever and 4- to 6-sec contraction at top
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Let-me-ups (inverted bodyweight rows) with Fa tGrisz One
6tf, 6tf + 2f (r-p)

(6tf, 6tf)
(6, 6)
(6, 6)

Let-me-ups (inverted bodyweight rows) with Fat Gripz One, supinated grip and feet elevated, slow negatives
5.8, 5.8

(5.8, 5.8)
(5.8, 4.8)
(5.8, 4.8)

&

Let-me-ins (towel rows) with long lever and palms up
9(f), 9tf + 2f (r-p)

(9tf, 9tf)
(9f, 9f)
(9f, 8f)

5 minutes of thoracic stretching

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (neutral 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 17 Neutral grip: 7 + 7 + 6 + 5 + 4 (29)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

3 Likes
399

2022.5.7

Was side-tracked yesterday and forgot to post this.

89,8 kg

Moxning — Power Block Week 4 Day 4: Core

Warm-up

4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.

Hanging leg lifts with knees bent
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Iron crosses with knees bent
12, 12

(12, 12)
(12, 12)
(12, 12)

Alternating one-legged hip extensions
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 5.8)

&

Supermans
12.6, 12.6

(12.6, 12.6)
(12.6, 12.6)
(12.5, 12.5)

V-ups
5.8, 5.8

(5.8, 5.8)
(5.8, 5.8)
(5.8, 4.8)

&

Russian Twists
10-ish, 7-ish stuff

(10-ish, 6-ish)
(10,10)
(6, 6)

5 minutes of thoracic stretching

Afternoon: PLP

Day 18 Programmed rest day

2 Likes
400

2022.5.8

91,4 kg

Morning: Easy conditioning

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows) with longer lever
6 Push-ups

Did 10 rounds. + 1 round.

Timer expired six reps into 11th round but finished it anyway.

5 minutes of thoracic stretching.

Afternoon: PLP

6 x 5-sec dead hangs as warm-up (supinated 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 19 Neutral grip: 8 + 7 + 6 + 5 + 4 30)

5 minutes of thoracic stretching

4 x 30-sec dead hangs with Fat Gripz One and neutral grip

3 Likes