Keeping My Head Down, Doing My Thing

Training Training Logs
421

2022.5.30

90,0 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 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
422

2022.5.31

90,4 kg

Morning — Power Block Week 8 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 + 4tf (r-p)

(7tf, 7tf + 3tf (r-p))
(6tf, 7tf + 3tf (r-p))
(6, 6tf + 3tf (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
1tf1, 9tf + 4tf (r-p)

(11, 8tf + 4tf (r-p))
(10tf, 8tf + 4tf (r-p))
(10(f(, 9(f) + 3(f) (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 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
423

2022.6.1

90,5 kg

Moxning — Power Block Week 8 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)
(12, 12)
(11-ish, 10-ish)

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

1 Like
424

2022.6.2

90,2 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 24 Scheduled rest day.

I have house guests arriving tomorrow for the weekend, so I’ll have to see what, if anything, I can squeeze in.

2 Likes
425

2022.6.6

90,5 kg

Morning — Power Block Week 9 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
5.8, 5.8 with feet lowered on first step

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

&

Assisted dips
12, 6f + 4f (r-p)

(12, 9(f))
(12, 8f)
(12, 7f)

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. Left shoulder and right hip angry today so took things easy.

2 Likes
426

2022.6.7

Forgot to log this yesterday

90,7 kg

Morning — Power Block Week 9 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
11.6, 12.6

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

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, with shoes)
(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 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
427

2022.6.8

89,8 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 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 supinated grip

Low energy today but reasonably good strength.

2 Likes
428

2022.6.9

90,3 kg

Morning — Power Block Week 9 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 + 4f (r-p)

(7tf, 7tf + 4tf (r-p))
(7tf, 7tf + 3tf (r-p))
(6tf, 7tf + 3tf (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, 5.8)

&

Let-me-ins (towel rows) with long lever and palms up
11tf, 7tf + 5tf (r-p)

(1tf1, 9tf + 4tf (r-p))
(11, 8tf + 4tf (r-p))
(10tf, 8tf + 4tf (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 supinated grip

2 Likes
429

2022.6.10

89,8 kg

Moxning — Power Block Week 9 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)
(12.6, 12.6)

V-ups
5.8, 5.8

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

&

Russian Twists
12, 12

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

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 Supinated 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

2 Likes
430

2022.6.11

90,1 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 during eleventh round but finished it anyway

5 minutes of thoracic stretching.

Afternoon: PLP

Day 18 Scheduled rest day.

2 Likes
431

2022.6.12

90,7 kg

Morning:

Reverse of yesterday: scheduled rest day this morning

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

2 Likes
432

2022.6.13

90,4 kg

Morning — Power Block Week 10 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)

&

Shove-offs
12, 12

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

Military press with hands and feet on floor
3.8, 3.8(f) on floor again

(5.8, 5.8 with feet lowered on first step)
(3.8, 2.8f)
(3.8, 2.8f)
(3.8, 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, 4.8(f)

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

&

Assisted dips
12, 8f + 4f (r-p)

(12, 6f + 4f (r-p))
(12, 9(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 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
433

2022.6.14

89,8 kg

Morning — Power Block Week 10 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
11.6, 12.6

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

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, with shoes)
(12, 12 — second step, with shoes)
(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 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
434

2022.6.15

89,4 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

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
435

2022.6.16

Things got insanely busy yesterday so I didn’t have time to post this.

91,1 kg

I find this number implausibly high, but that’s what the scale said. I’m blaming it on the batteries . . .

Morning — Power Block Week 9 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
7, 8tf + 4tf (r-p)

(7tf, 7tf + 4f (r-p))
(7tf, 7tf + 4tf (r-p))
(7tf, 7tf + 3tf (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, 5.8)

&

Let-me-ins (towel rows) with long lever and palms up
12, 12 very happy with this

(11tf, 7tf + 5tf (r-p))
(1tf1, 9tf + 4tf (r-p))
(11, 8tf + 4tf (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 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 supinated grip

For me, this was a good day!

EDIT: I’m travelling on business and for medical appointments until the end of Wednesday next week. If all goes well, I should be back on Thursday.

2 Likes
436

Wishing you the best!

1 Like
437

Thanks for the well wishes! I mis-remembered (great word!) my travel dates, so I’m actually leaving tomorrow. It means I got a bonus day to finish up the workout week, posted below. :+1:

1 Like
438

2022.6.18

90,3 kg

Morning — Power Block Week 10 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 stiff, 12.6 okay

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

V-ups
5.8 stiff, 5.8 so-so

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

&

Russian Twists
12, 12

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

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

2 Likes
439

2022.6.19

On the morning I was travelling, I managed to squeeze this in but didn’t have time to log it.

89,9 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.

2 Likes
440

2022.6.23

90,1 kg

Morning — Power Block Week 11 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)

&

Shove-offs
12, 12

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

Military press with hands and feet on floor
3.8(f), 3.8(f) on floor

(3.8, 3.8(f) on floor again)
(5.8, 5.8 with feet lowered on first step)
(3.8, 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, 4.8(f)

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

&

Assisted dips
12, 8f + 5f (r-p)

(12, 8f + 4f (r-p))
(12, 6f + 4f (r-p))
(12, 9(f))

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

After such a long break for travel, climbing the mountain again. I was dreading today but everything went better than expected. This probably just means that I’ll be sore tomorrow . . .

2 Likes