15.06.2023 deload week - day 3
Trap bar deadlift
5 x 82 kg, 3 x 87 kg, 1 x 92 kg kg
Assistance
Back squat 3 x 10 => 40 kg
BB romanian deadlit 3 x 8 => 50 kg
Band face pulls 50 reps
Triceps pushdowns 50 reps
2 Likes
16.6.2023 deload week day 4
Overhead press
5 x 30 kg, 3 x 32,5 kg, 1 x 37,5 kg
Assistance
BW chinups 1 x 18, 1 x 12, 1 x 10
BW dips 2 x 15, 1 x 10
Hanging leg raises 2 x 20
This week I tested my TM on every lift, I will add 2.5 kg on each lift. I messed up calculation a little during deload week and I tested 1 RM with 37,5 kg instead of 35 kg on overhead press. So I will continue next cycle with 37,5 kg
My TM for next anchor cycle will be:
Front Squat 55 kg
Benchpress 60 kg
Deadlift 95 kg
Overhead press 37,5 kg
17.06.2023 conditioning*
Running
Distance: 2.18 km
Time: 10 minutes and 8 seconds
Running like I was after hangover, I ran from left side to right side first 700 metres, then it was OK but it was humid weather …
2 Likes
19.06.2023 Anchor week 1 day 1
Front squats
3 x 40 kg, 3 x 45 kg, 8 x 50 kg
FSL 3 x 5 with 40 kg
Assistance
DB romanian deadlift 2 x 10 => 28 kg
DB goblet squat 3 x 10 => 28 kg, 31 kg, 37 kg
Triceps pushdowns 50 reps
Band face pulls 50 reps
Had to use straps on front squat even during warmup, had some pain at wrists on weekend, when I did some roration moves.
I have to get used to it, when I am using straps on front squat.
1 Like
20.06.2023 Anchor week 1 day 2
Benchpress
3 x 42,5 kg, 3 x 47,5 kg, 10 x 55 kg
FSL 3 x 5 with 42, 5 kg
Assistance
Pullups 3 x 8 , 1 x 6 + 5 kg plate
Dips 1 x 10, 1 x 10 + 5 kg, 1 x 6 + 10 kg, 1 x 10 BW
Hanging leg raises 1 x 20, 1 x 18
1 Like
21.06.2023 anchor week 1 day 3
Trap bar deadlift
3 x 67 kg, 3 x 77 kg, 17 x 84 kg PR
FSL 3 x 5 with 67 kg
Assistance
Back squat 3 x 8 => 47,5 kg
DB romanian deadlift 3 x 8 => 28 kg, 32 kg, 34 kg
Triceps pushdowns 50 reps
Curls with EZ 15, 10, 15
Plan was take a day off, after two consecutive days . After long day at work, I decided to go gym. It was a good decision, I hit new PR on deadlift.
2 Likes
congrats.
1 Like
Awesome!
1 Like
22.06.2023 running
Distance: 9 km
Time: 49 minutes and 30 seconds
2 Likes
23.06.2026 Anchor week 1 day 4
Overhead press
3 x 25 kg, 3 x 30 kg, 11 x 32,5 kg
FSL 3 x 5 with 25 kg
Assistance
Chinups 1 x 8 BW, 3 x 8 + 5 kg, 1 x 8 BW
Dips 1 x 20, 2 x 15
Hanging knee raises 2 x 15
Another day, another PR on main lift. I would like try more reps, but bar speed would be slower and slower, so I finished set after last rep
2 Likes
24.06.2023 conditioning
Distance: 3 km
Time: 15 minutes and 24 seconds
1 Like
25.06. 2023 Conditioning
Running & sunbathing
Run at 1 o’clock p.m., when temperature was highest
Distance: 8 km
Time: 43 minutes
Next time I have to bring some water with me.
1 Like
26.06.2023 Anchor week 2 day 1
Front squat
5 x 35 kg, 5 x 42,5 kg, 5 x 5 x 47,5 kg
FSL 3 x 5
Assistance
DB romanian deadlift 3 x 8 => 32 kg, 34 kg, 36 kg
Goblet DB squat 3 x 8 => 32 kg, 34 kg, 37 kg
Triceps pushdowns 50 reps
Face pulls 50 reps
I dont know why, but sometimes I dont have energy for squats at all. Then I did Goblet Squats on assistance like today and they went better than main lift. Strange. I dont have a feeling, that I am killing myself with those weekend runs. I am trying to change distance and pace.
But then I realized, that I had no time for eat properly today at work , so I just only drank protein shake 3 times. But still good session.
2 Likes
27.06.2023 Anchor week 2 day 2
Benchpress
5 x 40 kg, 5 x 45 kg, 5 x 50 kg
FSL 3 x 5 with 40 kg
Assistance
BW pullups=> 4 x 12
Dips => 10 x BW, 8 x + 10 kg, 7 x + 10 kg, 5 x + 10 kg, 9 x BW
Hanging leg raises => 1 x 25, 1 x 20
2 Likes
29.6.2023 anchor week 2 day 3
Trap bar deadlift
5 x 62 kg, 5 x 72 kg, 5 x 79
FSL 3 x 5 with 62 kg
Assistance
DB Goblet squat 3 x 10 => 36 kg
DB romanian deadlift 3 x 6 => 36 kg
Triceps pushdowns 3 x 15
Face pulls 50 reps
I had some pain my right wrist during last two days, because I had a lot of work behind PC. I ordered vertical mouse, but it didn’t help. So I am using my old mouse again, but with left hand. Somehow I just learned how to use left hand in short time. To the point. I had no pain at my wrist, but my grip on right hand was a weaker than usually during DB romanian deadlift.
2 Likes
30.6.2023 anchor week 2 day 4
Overhead press
5 x 25, 5 x 27,5 kg, 5 x 30 kg
FSL 3 x 5 with 25 kg
Assistance
Chinups x 5 BW, 5 x 5 + 10 kg, x 10 BW
Dips 3 x 6 + 10 kg, 1 x 5 + 10 kg, 1 x 10 BW
Hanging knee raises
01.07.2023 Barbell complex
I found some barbell complex on t-nation website. It consist from 8 lifts, when you are doing them in circuit style. I started with 6 reps on each lift, then reduced each set by 1 rep, until I finished on last set with only 1 rep per lift. Between 1st and 3th circuit I kept rest around 60 seconds,then I lowered rest period on 30 seconds.
I loaded bar with 30 kg and performed lifts in following order:
Deadlift > Romanian deadlift > Rows > Power clean > Front squat > Push press > Back squat > Good morning
It took me 11 minutes and 30 seconds.
2 Likes
03.07.2023 anchor week 3 day 1
Front squat
5 x 42,5 kg, 3 x 47,5 kg, 8 x 52,5 kg
FSL 3 x 5 with 42,5 kg
Assistance
DB romanian deadlift 3 x 8 => 33 kg
DB Goblet squat 2 x 8, 1 x 6 => 38 kg
Triceps pushdowns 2 x 20
Band face pulls 50 reps
During the last set on main work I did pause around 3 seconds at bottom position, because I thought the barbell would slide down from my shoulders. I am using straps on front squats, but sometimes I don’t place them in right position. Lowered weight on DB romanian deadlift, due to my wrist weakness, which transition to some grip issues.
2 Likes
04.07.2023 anchor week 3 day 2
Pullups
BW 2 x 12, 2 x 10, 1 x 5
Benchpress
5 x 47,5 kg, 3 x 52,5, 4 x 57,5 kg
Assistance
Dips BW => 15, 10, 9, 8
Cable crunches 1 x 30, 1 x 20
Yesterday was a benchpress international day I guess. When I arrived to the gym, every bench was taken, after warmup situation was same. I didn’t have time to wait, so I just started training with pullups. After pulls I could move on free bench. Last set was a grindy, my elbows flared out too much and bar speed was slow. Whole training session was grindy.
05.07.2023
Trap bar deadlift
5 x 72 kg, 3 x 80 kg, 20 x 90 kg
FSL 3 x 5 with 72 kg
Assistance
DB Goblet squat 3 x 10 => 33 kg
Supersetted with triceps pushdowns 3 x 15
DB romanian deadlift 3 x 10 => 33 kg
supersetted with bad facepulls 3 x 20
Today session was a quite opposite from yesterday. Hit new PR on deadlift. I supersetted assistance exercises and after 24 minutes my session was over.
2 Likes
Awesome, good work. 20 reps on a deadlift is always a struggle
1 Like
It was like a dam cardio, legs were burning…but I prefer deadlifts than squats on amrap set
1 Like
07.07.2023 Anchor week 3 day 4
Overhead press
5 x 27,5 kg, 3 x 32,5 kg, 8 x 35 kg
FSL 3 x 5 with 26,5 kg
Assistance
Chinups 10 x + 5 kg, 8 x + 10 kg, 4 x + 15 kg, 8 x BW, 6 x BW
Dips 10 x + 5 kg, 8 x 10 kg, 4 x + 15 kg, 10 x BW, 12 x BW
Hanging leg raises 3 x 15
I only get 8 reps on overhead press, I grabbed the bar too narrow and after 5 th rep I found out that was wrong choice.
Ok this was last week of Anchor, I am traveling with my GF on vacation, so next week would be only BW training and some running.
1 Like