2021.8.25
83,1 kg
Morning — Round 3, Week 2, Day 5: Stappers
Warm-up
As many cycles as possible in 20 minutes with no rest:
10 alternating back lunges
8 Let-me-ins (towel rows)
6 Push-ups
Did 9 rounds at faster but still steady pace this time. Finished the 9th round with 8 seconds to spare.
Afternoon: PLP
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: Neutral grip: 7 + 6 + 5 + 4 + 4 (26)
Your tenacity and consistency are really admirable.
LOL! If you knew how often I had to talk myself into it first . . . nah, it’s better that you don’t! 
Oh, I have a pretty good idea.
Hence the admiration. 
2021.8.26
83,1 kg
Morning — Round 3, Week 3, Day 1: Push interval sets
Warm-up
Each set + rest = 3 minutes
Push-ups
12@9
12@9
10@10
Military press with hands raised
10.8@10
9.8@10 deep burn in shoulders
9.810
Slowed the reps down for this one because regular speed was too easy last time. However, this killed me on the . . .
Close-grip push-ups
6@10
7@10
6@10
Seated dips
12.4@8
12.4@9
12.4@10
It’s been a long time since I took so many sets to failure in a single workout. Properly knackering, but good once in a while.
Afternoon: PLP
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)
This was a slog. But I have what must be the elusive pump that everyone keeps talking about in the triceps. There may be DOMS tomorrow.
2021.8.27
84 kg
Morning — Round 3, Week 3, Day 2: Leg Tabatas
Warm-up
Beat your boots
8 x 7
Lunges
8 x 4
Good mornings
8 x 7
Improved over the last round.
Afternoon: PLP
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: Pronated grip: 7 + 6 + 6 + 5 + 4 (28)
A little shaky on a couple of reps because I’m nearing my strength limits, but otherwise good.
2021.8.28
84,1 kg
Morning — Round 3, Week 3, Day 3: Pull ladders
Warm-up
Each set per exercise + rest = 7.5 minutes
Let-me-ups (inverted bodyweight rows) with pronated grip
1 + 2 + . . . 7 + 8 + 7 + . . . 2 + 1 + timer expired
Let-me-ins (towel rows)
1 + 2 + . . . 11 + 12 + timer expired
Let-me-ups (inverted bodyweight rows) with supinated grip
1 + 2 + . . . 6 + 7 + 6 + 5 + . . . 1 + 2 + 3 + 4 + timer expired
Let-me-ins (towel rows) with palms up
1 + 2 + . . . 10 + 11 + timer expired
Compared to last time, managed an extra set on the inverted rows with supinated grip, otherwise matched performance from 15 July.
Afternoon: PLP
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)
Sweaty, slippery grip, but otherwise good.
2021.8.29
84,8 kg
Today is a scheduled rest day for PLP, and I’m feeling the need for rest anyway, so I took today off. Getting lots of NEAT preparing the house for guests next week.
2021.8.30
85,6 kg
Morning — Round 3, Week 3, Day 4: Core ladders
Warm-up
Crunch-it-ups
1 + 2 + . . . + 8 + 7 + . . . 2 + 3 + 4 + timer expired
Managed two more sets than last time.
Hyperextensions with arms out at sides
1.4 + 2.4 + . . . + 9.4 + 10.4 + timer expired
Leg lifts with hands on chest and 4-sec hold at top
1.8 + 2.8 + . . . + 7.8 + 8.8 + 7.8 + timer expired
Managed one more set than last time.
Hyperextensions with lower body only and 3-sec hold at top
1.4 + 2.4 + . . . + 7.4 + 8.4 + 9.4 + 8.4 + 7.4 + 6.4 + timer expired
Went higher up the ladder and managed one more set than last time.
I finally feel like I understand this last exercise. As with last time, there will be DOMS.
Afternoon: PLP
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: Supinated grip: 8 + 7 + 6 + 5 + 4 (30)
That first set is always the hardest.
How exactly do you do those hyperextensions?
Lie face down on a towel or yoga mat. For the “normal” version, you put your hands under your chin, and then lift both your chest and your legs off the mat, leaving only your abdomen in contact with the towel. Hold that position for 3 seconds, and then slowly return to rest.
For the version I was talking about, you lift only your legs (which is harder to do, as your head, neck, and chest naturally want to come up too). Hold 3 seconds at the top, and then slowly return to rest.
2021.8.31
84,5 kg
Morning: Round 3, Week 4, Day 5: Stappers
Warm-up
As many cycles as possible in 20 minutes with no rest:
10 alternating back lunges
8 Let-me-ins (towel rows)
6 Push-ups
Maintained a steady, measured pace and managed 10 rounds this time, one more than last time. Conditioning is definitely improving slowly because it wasn’t as difficult for the last 3 rounds as last time. Timer went off after last set of lunges, but I finished the rest of the round anyway.
Afternoon: PLP
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)
2021.9.1
84,9 kg
Morning — Round 4, Week 1, Day 1: Push Ladders
Warm-up
7,5-minute timer for each ladder
(Previous rounds’ attempts in brackets)
Military press with hands raised on chair
1.5 + 2.5 + . . . + 6.5 + 5.5 + . . . 1.5 + 2.5 + timer expired (38)
(1 + . . . 3 + 2 + 1f + (hands raised on chair from here on) 2 . . . + 6 + 5 + timer expired (9 + 25 = 34)
(1 + . . . + 4 + 2f + 2f + 1 + 1 + 1 + 1 + 1f + failure (19))
(1 + 2 + 1 + 1 + 1 + 2 + 1 + 1 + 1 + failure . . . (11))
Push-ups
1 + . . . + 4 + 3 + . . . 1 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 1f + failure (30)
(1 + 2 + 3 + 2f + 1 + 2 + 2f + 3 + 2 + 1 + 2 + 4x1 + 2 + 3x1 + timer expired (30)
(1 + . . . + 6 + 5 + . . . + 1 + 1 + 1 + failure (38))
(1 + 2 + 3 + 4 + 5 + 4 + 3 + 2 + 1 + 2 + failure . . . (27))
Close-grip push-ups
1 + 2 + . . . + 4f + . . . + 1 + 2 + 1 + 1 + 1 + 1 + 1 + 1f + 2 + 2f + 1 + failure (29)
1 + 2 + 3 + 3f + 4f + 3 + 2f + 3x1 + 2f + 1 + 1f + timer expired (25)
(1 + 2 + 3 + 3f + 4 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 1 + 1 + timer expired (31))
(1 + 2 + 3 + 4 + 5 + 4 + 3 + 2 + 1+ 1 + 1 + failure . . . (27))
Seated dips
1 + 2 + . . . + 6 + 5 + . . . + 1 + failure (36)
(1 + . . . + 6 + 5 + . . . +1 + . . . 4 + timer expired (45)
(1 + . . . + 8 + 7 + . . . 3 + timer expired (61))
(1 + 2 + 3 + 4 + 5 + 6 + 7 + 6 + 5 + 4 + timer expired (43))
[Internal screaming]
This felt much, much, much, much, much worse than it actually was, looking at the numbers on “paper”. This is why we log these things.
Afternoon: PLP
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)
EDIT: Fixed the date.
2021.9.2
85,4 kg
Morning: Round 4, Week 1, Day 2: Leg supersets
Warm-up
Alternating back lunges with 6-sec pause at bottom:
5.8@7
5.9@8
&
Toyotas:
12@7 stiff
12@8
Alternating forward lunges with 6-sec pause at bottom:
5.9@9
5.8@9
&
Side lunges:
12.4@8
12.4@8
Alternating 1-legged RDLs on pillow with 6-sec pause at bottom:
5.9@8
5.9@8
&
Pogo jumps (slow & controlled, 1 per sec):
70@8
70@8 ankle burn!
Afternoon: PLP
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: Pronated grip: 8 + 7 + 7 + 6 + 5 (33)
Very near my strength limit here. Hit technical failure on last three sets. I think I’m going to try to finish tomorrow, and then knock back to Day 7 (6 + 5 + 4 + 3 + 2 = 20) and work my way back up from there, rather than going all the way back to Day 1.
niiice. Looks like you’re doing nicely after that surgery!
Thanks! There are some permanent effects (and sadly, my prognosis is not good, so things will yet worsen considerably), but I’m working around them as best I can for now and trying to regain ground lost during the convalescence.
2021.9.3
84,5 kg
Morning: Round 4, Week 1, Day 3: Pull intervals
Warm-up
Each set + rest = 3 minutes
One-handed let-me-ins (towel rows):
6.4@8 slightly assisted on left
6.4@9 left arm weaker
6.4@9 good, but needs better ROM
Let-me-ups (inverted bodyweight rows) with pronated grip:
2-sec contraction at top, slow eccentric
10.8@8
9.8@9
8.8@9 burn in forearms and lats!
Let-me-ins (towel rows) with palms up:
12.4@7
12.8@8
12.8@9
Towel curls:
5.6 l-m@9.5
4.6 m-h@10
4.6 m-h@10
Afternoon:
Got dragged into a late meeting (why does this always happen at 16.00 on a Friday afternoon?!). Skipped PLP.
Travelling tomorrow, and then house guests for a week. Will have to see what I can squeeze in, but will try to keep something going.
2021.9.7
Entertaining even the nicest house guests is exhausting. Four days down, five more to go . . .
— kg
Didn’t weigh myself today.
Morning — Round 4, Week 1, Day 4: Core Tabatas
Warm-up
Russian Twists
8 x 9
Beach Scissors (3-sec hold at top)
8 x 4.8 (both sides)
Standing knee raises (alternating sides, 3-sec hold at top, focus on contracting abs)
8 x 3.8
Afternoon: PLP
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: Pronated grip: 8 + 8 + 7 + 6 + 5 (34)
2021.9.8
84,6 kg
Morning: Round 4, Week 1, Day 5: Stappers
Warm-up
As many cycles as possible in 20 minutes with no rest:
10 alternating back lunges
8 Let-me-ins (towel rows)
6 Push-ups
x 10 rounds
Brisker pace today but still good form. Timer expired before last set of push-ups but finished them anyway.
Afternoon: PLP
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: Neutral grip: 6 + 5 + 4 + 3 + 2 (20)
Starting over at Day 7. Climbing the mountain again.
2021.9.13
85,6 kg
After a week of good food and good company, it’s back to the daily routine.
Morning: Round 4, Week 2, Day 1: Push Tabatas
Warm-up
Push-ups
3x6 + 4f + 3x3f
Rocking chairs
2x5 + 3x6 + 2x6f
Burpees
7x2 + 1x2f
Afternoon: PLP
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: Pronated grip: 6 + 5 + 4 + 3 + 3 (21)