13.08.2023
Running
Distance: 5 km
Time : 26 minutes and 34 seconds
Later in that day
ABC complex with 28 kg barbell
Reduced rest to 20 seconds between sets, did approximately 25 sets.
5S PRO - cycle 2 - week 1
I added 2.5 kg for squat, bench, overhead press and 5 kg to deadlift. So my TM for this cycle are: FSQ 52,5 kg / BP 57,5 kg / OP 42,5 kg / DL 105 kg
14.07.2023 week 1 - day 1
Front Squat
5 x 37,5 kg, 5 x 42,5 kg, 5 x 47,5 kg
FSL 5 x 5 with 37,5 kg
Assistance
DB Goblet squat 3 x 15 with 24 kg
DB romanian deadlift 3 x 15 with 24 kg, 26 kg, 28 kg
Triceps extensions and band facepulls were supersetted with main lift. 100 reps on both.
It was dumb idea to do running and ABC on sunday, when I did squats on monday. Legs were tired and var tried to rolling from shoulders.
15.07.2023 week 1 day 2
Benchpress
5 x 37,5 kg, 5 x 42,5 kg, 5 x 47,5 kg
FSL with 37,5 kg supersetted with BW pullups 3 x 8, 2 x 7, 2 x 6, 1 x 5
Assistance
BW dips 4 x 10 supersetted with BW neutral grip pullups 4 x 5
Triceps extensions 100 reps supersetted with hanging leg raises 4 x 15
16.07.2023
In my head I get idea to do ABC complex for 10 minutes and resting only 10 seconds between each set. On the begining I wanted to do complex only for 5 minutes, then I told myself what If I will continue for 1,2,3,4 minutes longer.
I forgot to count sets, I focused to repeat complex again, after I put bar down on the floor after last rep of front squats.
17.03.2023
Trap bar deadlift
5 x 67 kg, 5 x 77 kg, 5 x 87 kg
FSL with 67,5 kg
Main work supersetted with triceps extensions 5 x 20, then band face pulls for 2 x 40
Assistance
BB back squat with 2 - 3 seconds pause at the bottom position 4 x 8 with 35 kg
DB romanian deadlift 2 x 15, 1 x 10 with 26 kg
Back raises 2 x 20
I wanted to get 3 x 15 on DB romanian deadlift, but my right wrist was not able to hold dumbell and started open
18.08.2023 week 1 day 4
Overhead press
5 x 27,5 kg, 5 x 32,5 kg, 3 x 35 kg
FSL with 27,5 kg
Supersetted with BW chinups 8 x 8
Assistance
BW dips => 20, 19, 4 x 15 supersetted with
BW neutral grip pullups 6 x 5
Triceps extensions 2 x 20
Cable crunches 1 x 50, 1 x 40
Not able to press bar over my head for 5 reps, but I will not drop weight at this time. If I will be not able to press bar with given reps next time, I will drop weight down.
Lot of things happened on last moth. After I returned from vacation, I took my father to see a doctor because he had some aches at throat, also started loose weight. At beginning he didn’t want to see doctor, but I conviced him and I make an appointment at doctor. His doctor send us to hospital, they performed another examinations and informed us about my father’s malignant tumor at oropharyng in the last stage. We should beginning with chemo on the 5th september. Due to rapid weight loss in couple months, doctors will place PEG probe into his stomach, otherwise with current state of underweight, the therapy will not be effective and there is a potentialy risk, he wont be able to open his mouth to eat food…for his height 170 cm, he weight only 47 kg.
I dont understand, why he didn’t tell me about his problems with throat. If we caught this problem sooner, tumor could be surgically removed…