Keeping My Head Down, Doing My Thing

Training Training Logs
401

2022.5.9

Things were busy again yesterday, so forgot to post this.

90,3 kg

Morning — Power Block Week 5 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(f)

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

&

Shove-offs
12, 12

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

Military press with hands and feet on floor
3.8, 3.8

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

&

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, 5.8

(5.8, 3.8f)
(3.8f, 3.8(f))
(4.8, 4.8)

&

Assisted dips
11(f), 8(f)

(12, 8f)
(8, 8(f))
(11, 9f)

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

3 Likes
402

2022.5.10

90,4 kg

Morning — Power Block Week 5 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

(5.8, 5.8)
(3.8, 4.8)
(5-ish, 5-ish)

&

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

(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
10.6, 10.6

(9.6, 9.6)
(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 — second step)
(12, 12 —first step)
(12, 12 —first step)

5 minutes of thoracic stretching

Afternoon:

Travelling on business this afternoon, so an unplanned rest day today. With luck, should be home again late tonight.

3 Likes
403

2022.5.11

90,4 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 (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 + . . .

Was called away to a friend’s emergency just after the second-last set, so just dropped everything and went. Everything ended up all right, though. It’s been a silly week!

2 Likes
404

2022.5.12

90,8 kg

Morning — Power Block Week 5 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
6, 6tf + 3tf (r-p)

(6tf, 6tf + 2f (r-p))
(6tf, 6tf)
(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, 5.8)
(5.8, 4.8)

&

Let-me-ins (towel rows) with long lever and palms up
10(f(, 9(f) + 3(f) (r-p)

(9(f), 9tf + 2f (r-p))
(9tf, 9tf)
(9f, 9f)

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

2 Likes
405

2022.5.13

91,3 kg

Moxning — Power Block Week 5 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
11-ish stiff, 10-ish better

(10-ish, 7-ish)
(10-ish, 6-ish)
(10,10)

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 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

This afternoon was much more difficult than it should have been. Stress, sleep, and nutrition have been terrible this week, and it shows.

2 Likes
406

Happens my man. But you showed up and in the long term it will pay dividends

2 Likes
407

Thank you! I know you’re right, and it’s good to be reminded of this occasionally. :heart:

408

2022.5.15

91,9 kg

Morning — Power Block Week 6 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(f))
(5.8(f), 5.8(f))
5.8(f), 4.8(f)

&

Shove-offs
12, 12

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

Military press with hands and feet on floor
3.8, 2.8f

(3.8, 3.8)
(2.8, 2.8f)
(1-ish.8, 1f.9´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

(5.8, 5.8)
(5.8, 3.8f)
(3.8f, 3.8(f))

&

Assisted dips
12, 7f

(11(f), 8(f))
(12, 8f)
(8, 8(f))

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 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

Climbing the mountain again.

2 Likes
409

2022.5.16

90,4 kg

Morning — Power Block Week 6 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

(5.8, 5.8)
(5.8, 5.8)
(3.8, 4.8)

&

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

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

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
10.6, 11.6

(10.6, 10.6)
(9.6, 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)
(5.6, 5.6)
(5.6, 5.6)

&

Box jumps
12, 12 — second step

(12, 12 — second step)
(12, 12 — second 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 Neutral 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

2 Likes
410

2022.5.17

90,6 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 Neutral 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
411

2022.5.18

89,7 kg

Morning — Power Block Week 6 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, 7tf + 3tf (r-p)

(6, 6tf + 3tf (r-p))
(6tf, 6tf + 2f (r-p))
(6tf, 6tf)

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, 5.8)
(5.8, 4.8)

&

Let-me-ins (towel rows) with long lever and palms up
10tf, 8tf + 4tf (r-p)

(10(f(, 9(f) + 3(f) (r-p))
(9(f), 9tf + 2f (r-p))
(9tf, 9tf)

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

With the dead hangs, normally my grip is rock solid throughout. But today it failed just short of the timer on the last two sets. Not sure why.

I’m travelling for the next three days, so with luck I should be back on Sunday or Monday.

2 Likes
412

2022.5.19

89,3 kg

Morning: PLP

Warm-up

6 x 5-sec dead hangs as further 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

Because it takes me so much work to get to this point, I really wanted to finish this PLP cycle before travelling. So I substituted it for the usual morning workout. Grip was back to normal, which was nice too — I must just have been tired yesterday.

I’m really happy I got this done.

2 Likes
413

2022.5.22

90,9 kg

Moxning — Power Block Week 6 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
12, 12

(11-ish, 10-ish)
(10-ish, 7-ish)
(10-ish, 6-ish)

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

Climbing the mountain again.

1 Like
414

2022.5.23

90,1 kg

Morning — Power Block Week 7 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)
(5.8, 5.8(f))
(5.8(f), 5.8(f))

&

Shove-offs
12, 12

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

Military press with hands and feet on floor
3.8, 2.8f

(3.8, 2.8f)
(3.8, 3.8)
(2.8, 2.8f)

&

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, 4.8f

(5.8, 3.8f)
(5.8, 5.8)
(5.8, 3.8f)

&

Assisted dips
12, 8f

(12, 7f)
(11(f), 8(f))
(12, 8f)

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
415

2022.5.24

89,5 kg

Morning — Power Block Week 7 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

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

&

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

(12.8, 12.8)
(12.8, 12.8)
(12.8, 12.8)

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
10.6, 12.6

(10.6, 11.6)
(10.6, 10.6)
(9.6, 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)
(5.6, 5.6)
(5.6, 5.6)

&

Box jumps
12, 12 — second step

(12, 12 — second step)
(12, 12 — second step)
(12, 12 — second 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 Pronated 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

During this morning’s box jumps, on the second-last rep of the last set, I didn’t jump quite high enough and stubbed my left big toe on the edge of the step . . . Insert expletive here.

Fortunately, nothing’s broken or cracked; just sore. I’m hoping this goes away in a day or two. This afternoon’s push-ups were a bit fun with an angry toe . . .

2 Likes
HustlingHat93's Road to 123lb and Weak to Strong
416

2022.5.25

89,3 kg

Morning — Power Block Week 7 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
7tf, 7tf + 3tf (r-p)

(6tf, 7tf + 3tf (r-p))
(6, 6tf + 3tf (r-p))
(6tf, 6tf + 2f (r-p))

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, 5.8)
(5.8, 4.8)

&

Let-me-ins (towel rows) with long lever and palms up
11, 8tf + 4tf (r-p)

(10tf, 8tf + 4tf (r-p))
(10(f(, 9(f) + 3(f) (r-p))
(9(f), 9tf + 2f (r-p))

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

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

Ordinarily I would have done conditioning today but to spare my severely bruised toe after yesterday’s box jumps, I decided to go ahead with the pull workout instead.

For the PLP, I decided to try Thib’s layered set for the last set of chin-ups. And although they’re not really designed for push-ups, I decided to give it a go anyway.

In both cases, the results were what you would expect: I was roasted by the end and had to spend several minutes lying on the floor before I had the strength back in my forearms to get up again. I can see why this would work. I’ll have to save this for the “deload” weeks like this one, when the last set of reps is too easy anyway.

1 Like
417

2022.5.26

89,3 kg

Moxning — Power Block Week 7 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
12, 12

(12, 12)
(11-ish, 10-ish)
(10-ish, 7-ish)

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

For the PLP, again tried a layered set for the last set. Was able to hold the last dead hang/iso hold longer than yesterday, and felt ever so slightly less like dying by the end. For me, that’s a considerable win!

1 Like
418

2022.5.27

90,7 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

Day 18 Programmed rest day

Decided to try a conditioning workout this morning. To spare my injured toe, I chose a deliberate pace. It went well.

1 Like
419

2022.5.28

89,8 kg

Morning — Power Block Week 8 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)
(5.8, 5.8)
(5.8, 5.8(f))

&

Shove-offs
12, 12

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

Military press with hands and feet on floor
3.8, 2.8f

(3.8, 2.8f)
(3.8, 2.8f)
(3.8, 3.8)

&

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, 4.8

(5.8, 4.8f)
(5.8, 3.8f)
(5.8, 5.8)

&

Assisted dips
12, 9(f)

(12, 8f)
(12, 7f)
(11(f), 8(f))

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 Neutral grip: 8 + 7 + 6 + 5 + 4* (30*) layered reps on last set

5 minutes of thoracic stretching

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

2 Likes
420

2022.5.29

90,0 kg

Morning — Power Block Week 8 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

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

&

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

(12.8, 12.8)
(12.8, 12.8)
(12.8, 12.8)

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
10.6, 12.6

(10.6, 12.6)
(10.6, 11.6)
(10.6, 10.6)

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, with shoes!

(12, 12 — second step)
(12, 12 — second step)
(12, 12 — second 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

2 Likes